Ironman Pro, Fit Expo

/ Posted 02.19.2008

I can’t believe it’s already been a week since my last blog entry! How time flies when you’re having fun!

Like I said last week, I intended to have an easy training week and it ended up quite the opposite. I only did 3 gym workouts last week. My leg and chest workouts were covered in my last blog entry.

On Thursday I trained back, shoulders and arms. That was a test of endurance! I was totally shot by the end of it! I had to get it all done because I didn’t know if I would have a chance to workout while I was in LA for the Ironman Pro and Fit Expo. Man, that was a blast! It’s alot of work and my back hamstrings, calves and feet were aching at the end of every day, but it’s so great to get to talk to the Ironman readers, bodybuilding fans, and just meet so many new fitness-minded people! I love it!

My friend (and former client) Ana Tiger competed and won her class in the NPC Figure contest. She looked sensational! I thought she had a really good shot at the overall. I was very proud of her. I got to hang out with her husband, Eric Churilla, for a while on Friday night. Eric’s a great guy, very sharp and very supportive of Ana and what she’s doing. Last year I was very underwhelmed with the Pro Bodybuilding at the Ironman, but this year was different. This year the lineup was much bigger, with much more depth, much more quality and much more entertaining! My hat is off to Ironman Pro competitors for a job well done!

While at the expo I wasn’t totally without exercise. The Army had a huge booth with a pushup challenge, so I thought I’d test myself. I cranked out 90. As I was leaving a guy in a booth across the aisle complimented me on my effort then asked me to try his supplement and come back and see if I could do more. I came back in an hour and half and was able to do another 85. Just after that one of the casting guys from the American Gladiator tryouts came to my booth and begged me to try out. Finally I relented (after he assured me they had good insurance should I hurt myself). I did 23 pullups in 30 seconds. I’m not sure how I did on the other stuff, but it wasn’t that hard. I was shocked to learn from the interviewer at the end of it, that there were people who were puking when they got done. LOL!

Filed Under: Demos
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Workouts just keep getting better

/ Posted 02.11.2008

Last week I started the week with fantastic workouts on Monday and Tuesday.  By Wednesday my body was freakin’ sore and I really needed that day off.  Thursday I was still extremely sore and was worried about how my back workout would go.  My legs, both quads and hams, were still very sore from the monday leg workout but I decided to go ahead and start with my partial deadlifts.  The weights were feeling very heavy.  When I did my 3rd set (315 lbs) I barely got my 15 reps.  I went to 365 lbs on the next set to see how many I could do.  Again, I just barely got 15 reps.  I was surprised.  Not to wimp out, I put 405 lbs on the bar for my final set….just for grins.  I was hoping for 8 reps (I did 13 a couple weeks ago).  The weight was so heavy!!!  I got to 6 and thought ” I can do eight”.  I got to eight and thought, “I can do a couple more”.  I got to 10 and thought, “12 would be nice”.  I got to 12 and thought, “Ok, I gotta do one more to tie my post-injury record”.  I got to 13 and thought, “what the hell!  I might as well do 2 more!”.  I did!!!  Of course the rest of my back workout suffered a bit from that grueling last set of deadlifts, but I was pretty proud of myself…..and, so sore the next morning!  Then, low and behold, my shoulder workout went extremely well.  And, when I got to arms, I was stronger than ever and had the best bicep and tricep workout to date!

Boy, was I sore over the weekend!  My body felt like it needed a light week and with Brenda gone on a cruise this week I figured it would be a good time to back off the training intensity a bit.  So this morning my buddy, Jerry Hermanto, calls and asks if I’m working legs today and at what time.  We met up for legs and the easy week fell to the wayside.  I went up 20 lbs on my heaviest squat since my injury and did 6 solid reps with 295 lbs.  Then knocked out 14 deep reps with 225lbs.  Doing the squats first made the leg presses extremely difficult!  I was still able to work up to 720 lbs for 20 reps, but my legs were fried!!!  I almost fell down a couple of times after that set, but remained upright long enough to reach the leg curl and leg extention machines.  It was by far the best leg workout in my comeback!!!

Last Thursday Back

Partial Deadlifts 5 sets 15 reps

Lat Pulldowns  4 sets 8-12 reps

Seated cable Row  4 sets 10-12 reps

High Pulley Row 4 sets 10-12 reps

Friday Shoulders and Arms

Seated DB Press 8 sets 8-12 reps

Lateral Raises  4 sets 10-12 reps

Rear delt flyes 4 sets 15 reps

Standing DB Tri Ext 5 sets 8-15 reps

Pressdowns 4 sets 12-15 reps

Standing DB Curls 4sets 6-15 reps

Cable Curls 4 sets 8-10 reps

Today Legs

Squats 7 sets 6-14 reps

Leg Press  6 sets 20 reps

Lying leg curls 4 sets 9-15 reps

Seated Leg Curls  4 sets 10-12 reps

Leg Extensions 4 sets 10-15 reps

Donkey Calf Raise 6 sets 10-15 reps

And my sister, Tena, just called to tell me that my Brother, Dan, and his wife, Melissa, are at the hospital and will have their first child (a boy) either tomorrow or Wednesday! 

Now I’m going to go limp my tired ass home.

Filed Under: Back, Legs, Shoulders & Arms
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Workouts still off the chain!

/ Posted 02.05.2008

I didn’t write a blog last week, but suffice it to say that my workouts are still going incredibly well.  Last Monday when Brenda and I went in for legs all of the squat racks and all of the leg press machines were being used so we did hack squats while we were waiting for something to open up.  I haven’t done hack squats in years.  They actually felt pretty good, but I lost a few reps on my squats and leg presses from doing the hacks first.  But, that was ok because my legs were sore for 5 days!  I also had my best bench press workout in ages, last week.  Since my lower back and hamstrings were still sore from the leg workout, (on Thursday) we did our back workout with the partial deadlifts at the end instead of the beginning.  Throw in another outstanding shoulder and arm workout on Friday, and by Saturday I was hurtin’ for certain!

Saturday I started my weekly posing classes.   I had to move them to the morning because in the afternoon I attended the wedding of my good friends, Sherry Boudreau and Chris Jensen, whom I set up on their first date 5 years ago.  I was very honored to be the one who gave the bride away!

Anyway, back to my soreness…..posing with my students on Saturday made me even more sore and I had to spend some time in the hot tub on Sunday in preparation for the Super-Bowl.

Yesterday I was feeling great!  I hit another comeback milestone on the leg press.  I was able to increase my heaviest weight by another 90 lbs and cranked out 20 reps with 810 lbs.  All of the squat racks were being used by guys working at a snail’s pace, so we ended up doing our squats on the smith machine.  I’m not a big fan of squatting on the smith machine so I went extra low.  My butt was almost on the floor.  Really!  Ask Brenda!  By the end of the leg workout I was just about to hurl.  I almost did a couple times on the way back to work.  That would have been a diaster, as I had no where to pull over that quickly.  I managed to get half of my protein drink down, but had to wait another hour before I was ready to finish it.  Yep!  I’m sore today!

Never the less, we attacked our chest workout with a venegence today!  It was even better than the great chest workouts we’ve had the last few weeks!  And, even though I’m limping around right now, I’m really looking forward to Thursday’s back workout!

Monday Legs:

Leg press:  7 sets 20 reps

Smith Machine squats  5 sets 12 reps

Lying leg curls (these really hurt the tendon still)  4 sets 8-12 reps

Leg Extensions  4 sets 12-15 reps

Donkey Calf raise  4 sets 12-15 reps

Tuesday Chest:

Bench Press 5 sets 8-10 reps

Incline Press 4 sets 10-12 reps, Final set 21 reps

Pec Fly Machine 4 sets 10-12 reps

Filed Under: Chest, Legs
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