Mondays are for leg training

/ Posted 02.07.2011

As I’ve done nearly every Monday for the last 29+ years, I trained legs.  The leg workout is the most demanding, but it’s also my favorite.  I got my workout started about 2pm and was training solo.  I started with an easy 5 minute ride on a spin bike and then headed straight to the power rack for squats.

My warm up was 4 sets of super deep squats 95X10X10, 135X10, 185X10

Next I set the pins in the power rack at a level to stop me at what I would consider a half squat.  Here’s a pic:

My definition of a half squat

 I wanted to go considerably heavier than what I’ve been doing the last couple months without hurting my back (which has really been bothering me for a couple months but felt pretty good today).   My goal was to get the feel of some heavier weights and next week I’ll take them deeper.

Half Squats  225X5, 275X5, 315X5, 365X5, 385X1, 405X1 (these weren’t max reps…just getting the feel of the heavier weight again)

I performed the half squats with a 6 second count on the way down.

Then I dropped the pins to a level where I could go to parrallel.

Parallel Squats 315X6X5 (6 seconds down again)

Pulled the pins so I could go super deep

Deep Squat 225X10 (3-4 seconds down)

Leg Press 270X15, then I did the next 5 sets with just a 30 second rest  450X10, 540X10, 630X10X10X10

Leg Curls 30 seconds rests and 3 seconds on the down stroke 45X10X10X8X6

Leg Extensions 30 second rests with a pause in the contracted position and 3 seconds down  90X10X10X10X8

Had difficulty getting the post workout protein drink down.

Filed Under: Legs, Photos

LA Fit Expo

/ Posted 02.05.2011

It’s been a crazy busy couple of weeks, but thanks to a rare snow day things slowed down a little bit yesterday.  I was glad that it snowed so I would have a valid excuse to sleep in, and I was happy that it warmed up enough so I could get out of the house and to the gym shortly after noon!  It was the best of booth worlds!

But, I want to back up and talk about last weekend and my trip to LA for the LA Fit Expo.

Me and Diana with Jamie Eason

Me and Diana with Jamie Eason

 Diana and I arrived at the Luxe hotel on Friday mid-afternoon.  After a nice late-lunch/early-dinner we settled in for nap, after which we headed down to the Convention Center to help the Ironman crew set up the booth.  Helen worked us really hard, but Ironman has such a great staff that it was really fun.

Me and Jamie Eason

Me and Jamie Eason

 On Saturday morning we arrived at the Ironman Magazine/ booths about 15 minutes before the expo opened.  I spotted Jamie Eason at the booth just one aisle over and I told Diana that we had better go speak to Jamie and get a photo with her before the expo opened.  It was a good decision.  The entire time the expo was open the line for the booth was ridiculously long!  In addition to Jamie, had some more friends of ours…Michelle Hanson (2010 Tx Shredder Classic Figure Overall Champ), Amanda Harris (aka Barbie Barbell), Shelsea Montes (IFBB Bikini Pro), and Nick Scott (bodybuilder/ballroom dancer extraordinaire).

Once the expo opened it was non-stop action at the Ironman Magazine booth for 2 days!  I was so busy autographing magazines, answering training questions and just chatting with fans and friends that I never got out of the booth to see any of the rest of the expo.  I know it sounds really lame, but by the end of the weekend my spinal erectors and hamstrings were extremely sore from signing autographs!

Me and Brian Hartley from

Brian Hartley from Awesome Product!!

We even had super heros in our booth!  Ingrid and Heather attracted a lot of attention….as you can imagine.  I felt compelled to take a break from my busy schedule and get a photo with them.

Ingrid and Heather

Super Heroes Ingrid and Heather

I felt really fortunate to get to meet Danny Hester who was doing demos of his GFlex at the Ironman booth.  Danny has easily one-upped the TRX system.  It’s not even close.  Danny gave me a quick primer on the GFlex and sent one back to Austin with me.  It has so many applications everyone should own one!!!

Danny Hester's GFlex

Working biceps on Danny Hester's GFlex

And, Diana and I debuted my Texas Shredder Contest Preparation Guide to the Stage DVD at the Fit Expo.  They’re now available at and soon on our new website

Shredder DVD

My Texas Shredder Contest Prep DVD

I finally got to meet Greg, my taller look-alike.  Maybe we’re brothers and my dad doesn’t know about him?  Greg and I looked a lot more alike before he shaved his goatee.

Me and Greg

And it’s always great to get to visit with the Ironman readers!


Prince is an aspiring young bodybuilder!

Prince's mom is so cute!

One of the super cool moments of the Fit Expo for me was finally getting to meet Ironman writer and great natural bodybuilder Eric Broser and his beautiful girlfriend Robyn Balliet.  Eric took the light-heavyweight title at the Ironman Naturally.  They’re a really nice couple and we’re hoping they come to Austin for the Texa Shredder Classic on May 7th.

Eric Broser and Robyn Balliet are an awesome couple!

Although we didn’t get home until almost mid-night on Sunday, then the alarm clock went off at 4:50am on Monday, it was such a fun weekend that it was well worth the lost sleep and all the work.  I highly recommend the LA Fit Expo!  It’s such a blast and such a wonderful way to kick off the bodybuilding season!  Thanks to John, Michael, Helen, Terry, Corky, Warren, Steve, Jonathon, Ruth, Lonnie,  and the rest of the outstanding  people on the Ironman Magazine staff working my butt off for 2 days flys by way too fast.  I can’t wait for next year!!!