Congratulations to Melissa Merritt! Melissa won the Figure Overall title in Las Vegas at the Fitness America World Championships. My former training partner (and Ironman Hardbody), Abby Marie Wolf, placed 3rd in Figure and 5th in Bikini. It was quite an accomplishment for Abby who had a baby just 7 months ago. Way to go Austin girls!!
I thought you might get a kick out of another one of my warrior photos. Why am I hunting a girl? It was the photographer’s idea!
Today I was very excited about deadlifting. Even though I squatted heavy on Monday, my deadlifts went very well! I worked up to a sub-max single at 440 lbs, then dropped to 405 where I improved by 1 rep over my last deadlift workout, and then to 315 where I improved 2 reps. I’m betting I’m going to feel those reps tomorrow!
Deadlifts 135X10X10, 225X8, 275X6, 315X3, 365X2, 405X1, 425X1, 435X1, 440X1, 405X4, 315X12
High Pulley Row 5 sets 15, 12, 10, 6, 6
Close Grip pulldowns 3 sets 10, 7, 7
Straight arm pulldowns 3 sets 12, 10, 8
Rear Delt Machine Flys 3 sets 10-12 reps
Concentration Curls 3 sets 10, 8, 6
Hammer Curls 3 sets 10-12 reps
Here’s a cool photo (ok, I think it’s cool!) from a shoot I did last Saturday. I finally got to use some of the swords that I’ve won as bodybuilding trophies in the last few years. It was cold outside that day, but the shoot was fun and I’ll be posting more pics from it as they come in.
This week my workouts are going very well! I did my heavy half squats and just above parallel squats on Monday. Those went great! On my full squats and leg presses I went to a stance with my feet all the way together and toes straight ahead. It was really hard to balance on the squats. Ironman columnist, Paul Burke, recommended I use this stance. I told him that I felt that I needed to improve my quads in order win the Team Universe next year. He had me send him some measurements, and based on his 30+ years experience he told me to use the feet together stance to put more emphasis on the vastus lateralis and medials. My medialis is very sore, but I’m experiencing very little soreness in the lateralis from it.
Today I did the bulk of my bench press workout doing pause reps. I’m planning to lift in a power meet in February and I thought it would be a good idea to get used to pausing at the bottom again. I worked up to a sub-max single at 260 lbs. I felt very good about how well the workout went.
I plan to deadlift heavy on Friday. Last week my lower back was hurting and my hamstrings were sore all week, so I didn’t deadlift. It kinda felt like a wimpy workout without the deadlifts, so I’m looking forward to Friday!
Half Squats 135X10, 225X10, 315X6, 365X6, 405X6, 455X6, 495X3, 545X3
Just above parallel squats 365X6, 405X6
Full Squats w/ feet together 225X10X10X6
Leg Press w/ feet together 180X20, 360X20, 540X20, 630X20, 720X15
Standing Leg Curl 3 sets 10 reps
Standing Calf Raise 3 sets 12-15 reps
Wednesday Chest, shoulders
Bench Press w/ pause on the chest 135X10, 165X8, 185X6, 205X5, 225X5, 245X3, 260X1
Bench Press (touch and go) 225X10X10
Incline Press 135X10, 165X10, 185X8, 205X8
Lateral Raise 3 sets 12 reps w/ down the rack drop set on the 3rd set
Wow! Another week has flown by. Last Wednesday I concentrated on my preparations for the Bench Press for reps contest which was held Saturday at Hyde Park Gym. My elbows and shoulders have been sore, so I didn’t want to overdo. I took Thursday and Friday off to rest. On Saturday I was very excited to get to lift in the contest. Man, I love competing! And, as much as I like to tell myself that I’m just striving to be the best I can be, I sure do love to win!!!
Here’s the way it worked….you weighed-in. Whichever weight class you fell into that’s how much weight you did for as many reps as you could perform. The winner was determined by weight lifted times the number of reps. Competition was fierce!!! If it had been straight reps, the winner would have been Rob Mohr who performed 28 reps with 165 lbs. Very impressive. I was the first 181-er up and I knocked out 27 reps with 180 lbs. Natural bodybuilder extraordinaire, Charles “Skeletor” Fuller was on hand and cranked out a strong 24 reps with 198 lbs. John Edmiston was powerful in the 220 lbs class pushing 19 reps. Up last were the super-strong dudes, Keith Minikus and Marc Heard. Both hammered out an amazing 20 reps with 242 lbs. When the numbers were tallied Keith and Marc tied for 2nd place, with Keith taking the trophy because he weighed 3 lbs less than Marc. I won the first place cup by a mere 20 lb-reps! I was very excited to win, but I was a bit disappointed that I didn’t improve more. On Saturday I told Charles that I thought I had only improved by one rep in a month. Looking back through my journal today I see that I did 20 reps with 180 lbs on Oct 14th, 26 reps on Oct 21st and Oct 29th, and 26 again on Nov 5th. I really thought 30 reps was not out of the question, but rigors set in on rep 27 on Saturday.
Saturday after the bench contest I had a very good consultation with outstanding natural bodybuilder, Eric Hayes. After our session I got home as fast as I could to watch the rest of the Longhorns game. I won and the Longhorns won….great day!!!
Saturday afternoon Diana and I headed to San Antonio to attend the NPC Lackland Classic. Steve Reichart has been promoting the Lackland as an NPC drug-tested show for many years now. I won it in 2006 to qualify for the Team Universe. This year we saw drug-free great, Homer Alafa, Jr. add another overall title to his resume. He was outstanding! On a disappointing note, Melissa Merritt was competing in the figure division. In only her first show she looked like an IFBB Pro figure competitor among amateurs. Low and behold, she didn’t win her class!!!! I just don’t get that. If the IFBB Pros are the ideal, why don’t they want you to look like that at a lower level show???
Nevertheless, it was fun hanging out with CBX and the NPC staff after the show! What a fun bunch of people with a passion for bodybuilding!!!
Today I jumped back on track with a super heavy squat workout. My friend, Kevin Morrison in Laredo tells me that they are going to put on a powerlifting meet in February and I want to lift in it. It will provide me with another short term goal and the opportunity to have fun competing. And, of course, I’m going to try to win!
In my half-squats I worked my way up to 545 lbs. I was kinda scared of it and went down, but not back up. I haven’t failed at a squat in many many years! That was a horrible feeling! I knew I could handle it, so I got my head right and did 3 reps with it on the next try!!! I was able to go 405 for 5 just above parallel and 315 for six on super-deep squats. I was exhausted by the time I finished squatting. I didn’t have much left in the tank, so I super-setted leg extensions and leg presses for three intense super-sets to finish.
Wed Nov 5th Chest
Bench Press 95X10, 135X10X10, 165X6, 185X3, 205X3, 225X3, 245X1, 180X26 10 second rest pause then 3 more reps
Incline Press 135X25X15
Pushups 36 reps
Saturday Nov 8th
Bench Press 95X10, 135X8, 165X5, 185X2, 205X2, 225X2
Bench Meet 180X27
Monday Nov 10th Legs
Half squats 135X10, 225X6X6, 275X6, 315X7, 365X6, 405X6, 455X6, 495X3, 545 missed, 545X3 walkout with 585 lbs (just to get the feel of it on my back)
Just above // squats 315X6, 365X6, 405X5
Super-deep squats 315X6, 225X15
Leg Extension/Leg press supersets 3 supersets, 12-20 reps each
The competition was fierce!
Wow, I had no idea that it’s been since last Tuesday that I posted on my blog! Maybe that’s what jetlag/sleep deprivation does to you???
My workouts last week were quite a struggle. I felt exhausted all week, but somehow got myself up for some decent workouts. Wednesday I worked chest. My shoulders were really tight and kinda sore so I threw in super-sets of high pulley rows after each set of bench press. That seems to make my shoulders feel better. I was disappointed that I didn’t increase my number of reps with my bodyweight on bench press, but I suppose the lack of sleep was a factor. I took Thursday off of training to work on finding a venue for the ’09 Texas Shredder Classic. On Friday I had a long workout, doing deadlifts, back, shoulders and arms.
On Saturday I think it all caught up with me. I woke up completely exhausted!!! My stomach hurt, I was nauseated and generally just couldn’t function. I literally spent the entire day in bed with a bucket next to me. I pretty much slept the whole day on Saturday. I got up to watch the Longhorn football game and then went back to bed.
I was feeling much better today, although my stomach still doesn’t feel quite right. And, after a grueling leg workout I felt like puking. By the time I got done with squats I was on the verge of hurling or passing out after each set. But, I made it through and kept everything down. My legs are totally trashed right now, though!
So here’s the update on all my workouts:
Bench Press super-setted with high pulley row 7 super-sets
On Bench press I did 180X26 and 180X21 on my last 2 sets. High pulley reps were all 8-15 reps
Incline press 4 sets 10, 10, 8, 5
DB Lateral Raise 2 sets first set 15 reps, 2nd set drop set down the rack
Hammer Curls 3 sets 12-15 reps
Pushups 55 reps
10/31 Back, shoulders, arms
Deadlifts 135X10, 225X10, 275X10, 315X3, 365X3, 405X1, 425X1, 435X1, 405X3, 315X10
Box jumps between DL sets 12″X6, 18″X6, 20″X6, 24″X6, 26″X3X3X3
Pullups 3 sets 10, 10, 9 with 10 seconds holds on the last rep of each set
Seated Cable Rows 3 sets 12, 8, 8
Seated DB Press 4 sets 15, 10, 8, 8
Lateral Raise 4 sets 10, 10, 8, 8
Rear Delt Machine Fly 4 sets 10, 10, 7, 8
Dips 3 sets 40, 30, 27
Close Grip Cable Curls 3 sets 15, 10, 10
Half Squats 135X10, 225X10, 275X10, 315X6, 365X6, 405X6, 455X6, 500X6
Just above Parallel squats 315X6, 365X6, 405X5
Full Squats 275X8X8X8
Leg Press 270X20, 360X20, 450X20, 540X10, 630X10, 720X10, 810X10X10X10
Leg Ext 3 sets 15, 10, 10
Standing leg curls 3 sets 10 reps
Standing Calf raise 4 sets 15, 12, 12, 12