/ Posted 08.27.2008

After doing the Shredder Walk twice this past weekend, and doing a considerable amount of yard work, I’m really tired this week, and struggling with my workouts. My strength is suffering and lower back has been extremely sore. But, I’m sucking it up and getting after it anyway. My leg workout didn’t feel very good, but my legs are sore today ( as were Tricia’s) so I guess we did pretty well.

Today my left pec was really sore (for no apparent reason) but after I got fully warmed up the chest workout went pretty well.


Squats 4 sets 10-12 reps

Leg Press 6 sets 15-20 reps

Leg Ext 5 sets 10-15 reps

Lying Leg Curls 4 sets 10-12 reps

Seated Leg Curls 4 sets 10-12 reps

Donkey Calf Raise 5 sets 15, 12, 12, 10, 20


Bench Press 5 sets 12, 12, 12, 6,8

Incline Press 4 sets 12, 10, 10, 8

Pec Fly Machine 15, 12, 12, 12,

Bonus Bicep work

DB Curls 4 sets 12, 12, 10,8

Filed Under: Chest, Legs

Another solo workout

/ Posted 08.26.2008

On Friday I ended training solo again. I had some extra time in the afternoon, so I drove out to the north location of Lifetime Fitness so that I could get in the hot tub and get a little sun out by the pool after my workout. My back was extremely sore from top to bottom, but I still had an excellent shoulder and arm workout. My strength was really good on everything!


Seated DB Press 8 sets 15, 12, 10, 10, 10, 8, 8, 6

DB Lateral Raise 5 sets 10, 10, 10, 8, 6

Rear Delt Machine fly 5 sets 12, 12, 12, 10,9


Pressdowns 4 sets 15, 12, 8, 6

Rope Pressdowns 2 sets 10-12 reps

Skull Crushers 4 sets 12, 10, 8, 8

Standing DB Curls 6 sets 12, 10, 8, 8, 9, 8

Hammer Curls 4 sets 10-12 reps

Filed Under: Shoulders & Arms

Training back

/ Posted 08.22.2008

This photo is from the overall posedown at the NPC Europa last Saturday. The photographer, David Sakamoto, did a fantastic job!

Yesterday Tricia was out of town for business, so I was on my own for the back workout. Sometimes training alone is good for me, and yesterday was one of those days. During my one arm DB rows a young bodybuilding was talking to me between sets and asking alot of questions. He slowed me down considerably, but the extra rest allowed me to use more weight. I did personal bests in weight on both one arm DB rows and on seated cable rows. I could tell by the time I finished the workout that my back was going to be sore today. At this point it’s not yet 24 hours and my entire back is so sore! And, it’s time to go train shoulders and arms. Yikes!!!

Back workout:

Pullups 12, 9, 7 with static holds on the last rep of each set

Lat pulldowns 5 sets 10, 8, 6, 6, 6

One arm DB Row 4 sets 8-10 reps

Seated Cable Row 6 sets 12, 10, 8, 6, 6, 10

High Pulley Row 3 sets 8-10 reps

Deadlifts 5 sets 10, 10, 10, 8, 6,

Filed Under: Back

Back to work!

/ Posted 08.19.2008

Yesterday I was up at 5am.  It was time to get back to work and focus on preparing for the 2008 Team Universe!  After meeting my friend/client, Mariah, for a venti Black-eye at Starbucks, i was off to do 30 minutes of cardio before my training my first client.  I trained clients from 7am until 1pm and was really dragging ass.  Not only was I exhausted from the weekend, but my allergies were also really bad, and my stomach wasn’t feeling right.  I met Tricia for our leg workout at 1:30, but everything was off-kilter!  I didn’t have my high top shoes, I couldn’t find my lifting belt, my back hurt, and I generally felt like crap….but legs had to be done!  I cut back considerably on the leg workout, but by the time we were done my legs felt like jello!  And, today they’re very sore, so I guess we did enough!

Leg workout:

Leg Press 7 sets   2 sets of 30 reps then 5 sets of 20 with 720 lbs on the heaviest set

Hack Squats 4 sets 12 reps (going to rock bottom)

Leg Ext 4 sets 15, 12, 10, 10

Lying Leg Curls 4 sets 12, 12, 10, 10

Donkey Calf Raises 4 sets 15, 15, 12, 12

Immediately after my leg workout my massage place was able to get me in for a 90 minute massage.  Boy, did ever need it!!!!  After my massage it was back to the gym to train 3 more clients.

This morning I woke up feeling much better!  I put in a fairly intense 18 minutes on my Lifecycle, showered then came to the gym to train clients from 8 to 11am.  Tricia came to Hyde Park Gym today and we got a fantastic chest workout done!  I know it sounds totally crazy, but I’m signed up for a leg press contest at Gold’s Gym this evening.  It’s how many reps you can do with your bodyweight.  Since I routinely crank out 20 reps with 720-810 lbs., doing reps with 170 should be like cardio to me….I think.

Chest workout:

Bench Press 5 sets 12, 12, 10, 10, 6

Incline Press 5 sets 12, 12, 10, 8, 25

Pec Fly Machine 4 sets 12 reps

Bonus Bicep work:

Standing DB Curls 25X15, 30X12, 35X5 drop set to 25X5  (short rest periods between sets)

Filed Under: Chest

NPC Europa

/ Posted 08.19.2008

Friday morning, Diana, Molly, and I drove up to Dallas for the 2008 NPC Europa Championships.  We arrived at the Dallas Convention Center about 15 minutes before the weigh-in was scheduled to start.  Unfortnately they dropped me off on the wrong side of the convention center and it took me nearly 15 minutes to walk around (the place is humongous!) to the exhibit hall where the contest and expo were taking place.  There were nearly 200 NPC competitors entered in the show!  After the weigh-in I had a little to eat then did a light full body workout.  After that it was time to apply tanning products.  We applied one coat of Protan for a dark base, allowed it to dry for a couple hours, then two coats of Jan Tana Hi Definition Color.  This was my first time to use this Jan Tana product and I absolutely loved it!  It went on very easily with no mess and the color was awesome!  I highly recommend it!

Saturday morning I was up at 5:45am, applied one more coat of Jan Tan Hi Definition Color and was off to the convention center for prejuding.  I was really looking forward to grabbing a large cup of Starbucks coffee (I get the Black-eye) but the Starbucks adjacent to our hotel was not open yet!  I had to settle for McDonald’s coffee… wasn’t even close!  Never the less, I made it through the prejudging which went very smoothly.  Both the Masters and the Open Middleweight classes were loaded with quality competitors, so the competition was fierce!  Based on my placement in the call-outs I was confident that I was in the top 3 in both of my classes.  The intense competition had really gotten my adrenaline up and I was exhausted after I “came down” from prejudging.  We walked around the expo for about an hour collecting freebies and visiting old friends, many of whom I only see at the big shows.  After walking back to the hotel and grabbing a chicken breast and baked potatoe for lunch I was ready for a nap.

By the time I needed to go back for the finals by body was already sore from posing at the prejuding.  My posing routine went very well.  I placed 2nd in the Masters and won the Open Middleweights.   When it was time for the overall posedown I saw who I would be competing against.  The man to beat was the light heavyweight champion.  He was extremely thick and very well proportioned, but I thought I might be able to edge him out with my definition.  I guess it was close enough that they had to put us through both the symmetry and mandatory poses twice, but he came out the overall winner.

All in all it was a tremendous experience.  Anytime I can go to a show that is not drug-tested and be in contention for the overall title I feel really good about myself!

My hat is off to Ed and Betty Pariso for putting together an absolutely amazing production!!!  Not only did they have an incredible expo and bodyuilding event, they also included a car show, jujitsu tournament, a powerlifting meet, a model search and a star search all under one roof….well, actually all in the same exhibit hall!  Everything went very very smoothly and the entire event was absolutely magnificent!  If you enjoy attending events like the Pro Ironman in LA, the Arnold Classic in Columbus and the Olympia in Las Vegas; put the Europa Super Show on your list of Must-Attend events!

Filed Under: Contest, Photos

Workout update

/ Posted 08.19.2008

With my preparations going for the NPC Europa, my daughter, Molly, in town and a busy personal training schedule, last week was really hectic. On Tuesday Tricia wasn’t able to train with me, so I super-setted chest and back. I really got an outstanding pump in my chest and lats and was exceptionally strong in my rowing exercises, even though I was doing chest exercises on the front end of the super-sets. On Wednesday Tricia joined me for a shoulder workout. On Thursday we finished off the week of training with biceps, triceps and abs. On Friday I worked a few hours in the morning then drove to Dallas for the weigh-in. After the weigh-in Diana and I went down to the hotel fitness facility where I did a light full-body workout.

Tuesday Chest and Back super-sets

Bench Press/High Pulley Row 8 super sets Bench Press 3-15 reps Rows 8-15 reps (I did a new personal best in weight on the High Pulley Rows!)

Incline Press/Seated Cable Row 6 supersets Inclines 10, 10, 8, 4, 8, 18 Rows 10, 10, 8, 8, 12, 18

Pec Fly Machine/Straight Arm pulldowns 4 supersets 10-12 each

Wednesday Shoulders:

Seated DB Press 7 sets 20, 15, 15, 12, 12, 10, 10

Lateral Raise 5 sets 12-15 reps

Rear Delt Machine flys 5 sets 12-15 reps

Thursday Arms, abs:

Pressdowns 5 sets 12-15 reps

Seated Tricep Ext 4 sets 15-20 reps

DB Curls 4 sets 10-12 reps

Cable Curls 4 sets 10-12 reps

Hammer Curls 3 sets 10 reps’

Crunches 5 sets 12-16 reps

Dips 40, 30, 23

Filed Under: Abs, Arms, Back, Chest, Shoulders

The last few days

/ Posted 08.12.2008

Me and my daughters, Molly (left) and Blythe (right)

Its seems like the last few days have been an absolute whirlwind! Friday I had a busy personal training schedule, got in a great shoulder and arm workout with Brenda, finished my evening clients, helped Cecil get things ready for his show, got to bed late, got up early, worked at the show (the NPC Capital of Texas Roundup) all day, guest posed, got to bed late, got up early to do a seminar with Monica Brandt and Adela Garcia, relaxed Sunday afternoon, then back at work early yesterday morning with a busy schedule, BLASTED legs with Tricia, returned items I rented for the show, then returned to the gym to train my evening clients, and got home just in time to watch Michael Phelps win his 3rd gold metal. How was that for a run-on sentence?

Tricia got swamped with work on Friday and it just worked out that I was able to meet Brenda Mikalajunas for a shoulder and arm workout at LifeTime Fitness. Brenda was looking extremely good! Although she has had her sights set on the NPC Europa (this weekend), she looked so good a couple weeks ago that I talked her into competing in the Roundup. She did as I did for the John Sherman, she trained through the show last week. She will adjust her training and diet a bit this week to peak for the Europa. I’ll be competing in the Europa as well.


Seated DB Press 8 sets 6-15 reps

Lateral Raise 5 sets 10-14 reps

Rear Delt Machine Flys 5 sets 12-15 reps

DB Curls 4 sets 10-12 reps

EZ Bar Curls 5 sets 10-12 reps

Rope Pressdowns 4 sets 15-20 reps

Seated Tricep extension 4 sets 15-20 reps

Saturday the Capital of Texas Roundup went great! The show was a lot of fun and my guest posing rountine was very well received. Brenda place 3rd in her class of the Open Figure Division. It was an extremely tough class with the winner, April Stone, taking the overall Figure title. My daughter, Blythe and I test-judged at the prejudging. I’m trying to get re-certified to judge in the NPC. I don’t think I did very well judging the figure classes. Based on the final results it seems to me that the criteria I was told to judge on wasn’t what the judges actually followed. Oh well, we’ll see what happens. Sunday morning I was totally exhausted after our late night out, but had to drag my ass out of bed early to go help with the figure/fitness seminar. Monica, Adela and I presented to a group of ladies and, although I was ridiculously tired, it was fun. Monica Brandt is an incredibly sweet woman and is just one of those people who make you feel good just to be around them.

Even though I got close to 8 hours of sleep Sunday night, it didn’t seem enough when the alarm clock went off yesterday morning. I was up at the gym early with a full slate of clients and a leg workout sandwiched in the middle of the day. Needless to say, I was not feeling overly energetic when it came time to train. Tricia, who had a really busy weekend with work (and sleep deprivation) was drained as well, but we dragged each other through the leg workout anyway. I just kept taking it one set at a time, focusing on each rep, pushing myself to get another, and another. By the end of it my legs felt like absolute jello! Which is what I like them to feel like when I finish a good hard leg workout. !

Leg Workout:

Hack Squats 5 sets 12-15 reps

Squats 5 sets 5 sets 8-15 reps

Leg Press 5 sets of 20 reps, one finishing set of 50 reps with 360 lbs.

Seated Leg Curls 3 sets 10-15 reps

Lying leg Curls 3 sets 10 reps

Leg Extensions5 sets 8-15 reps

Donkey Calf Raise 6 sets 10-15 reps


First post of the week

/ Posted 08.07.2008

Just because this is my first post of the week, it doesn’t mean that I’ve been slacking off!  I just haven’t found time to sit at my computer long enough to catch up on my blog.  I’m guest posing at the NPC Capital of Texas Roundup this Saturday in Austin and competing at the Europa in Dallas next weekend, so there’s not time for dallying around when it comes to my workouts.  And, the Team Universe is just 29 days away!!!

On Monday I got Tricia back from Las Vegas, eager to get back to the workouts.  At the same time Rita took off to the Bahamas for a vacation with her sons.  I took it a little easy on Tricia on Monday, since she’s been birthday  partying and hasn’t worked out in a week.  But, apparently I didn’t take it easy on myself!  It’s Thursday afternoon and my legs are still very sore from Monday!  It was great to get Tricia back and hear her Las Vegas stories in between brutal sets!

Today I felt really tired when I got up.  I rode my Life cycle and that didn’t seem to energize me at all.  I really wasn’t expecting a stellar workout, but that is exactly what I got.  My strength was outstanding!  I can’t explain it….

Monday Legs:

Hack Squats 4 sets 12 reps

Squats 6 sets  12, 10, 10, 8, 6, 15

Leg Press 5 sets 20, 20, 20, 15, 12

Leg Extension  4 sets 12 reps

Lying Leg Curls 4 sets 10-12 reps

Donkey Calf Raise 6 sets 12-15 reps

Tuesday Chest:

Bench Press 6 sets 12, 10, 10, 8, 5, 7

Incline Press 5 sets 10, 10, 8, 8, 16

Pec Fly Machine 4 sets 12-15 reps

Standing DB Curls 3 sets 12, 10, 8

Hammer Curls 3 sets 10 reps

Wednesday:   Shredder Walk

Thursday Back:

Lat Pulldowns 5 sets 12, 12, 10, 10, 8 (increased weight….PR on this machine)

Seated Cable Row 5 sets 12, 12, 10, 10, 8 (increased weight….PR on this machine too!)

One Arm DB Row  4 sets 8-10 reps  (increased weight…  PR here too!)

High Pulley Row 4 sets 12 reps (really fatigued at this point….not spectacular)

Deadlifts from the floor  4 sets  12, 10, 6, 3    3X365lbs on my final set.  Not bad for as fatigued as my back was at this point and as sore as my quads and hams were from Monday legs.


Filed Under: Back, Chest, Legs

Shoulders and arms with Rita and Daniel

/ Posted 08.01.2008

Today Rita and her son, Daniel were able to meet me for a shoulder/arm workout. I’m extremely sore from the deadlifting yesterday, so I arrived early in order to get plenty of warm-up sets done. My traps and neck were really sore and the overhead presses weren’t feeling too good at first. Rita and Daniel showed up about the time I was getting to my heavy sets. They got me fired up and I was able to go up to 80 lb. DB’s on my heaviest sets. I really had fun working out with them today and got a tremendous workout. My delts and arms were so pumped that the skin felt like it was about to pop!

Overhead DB Press 11 total sets 25X15, 35X15, 45X12, 55X10, 65X10, 70X10, 75X10, 80X8X8X7, 65X15

DB Lateral Raises 5 sets 10-12 reps

Rear Delt Machine Flys 5 sets 12-15 reps

Skull Crushers 5 sets 10-15 reps

Pressdowns 5 sets 15, 12, 10, 10, 8

Standing DB Curls 5 sets 12, 10, 10, 8, 7

Cable Curls 5 sets 10-12 reps

DB Hammer Curls 3 sets 10-12 reps

Filed Under: Shoulders & Arms