Wednesday lats

/ Posted 02.29.2012

Close grip chins 11, 6, 6

Wide grip pulldowns (30 sec rests) 120x10x10x8x8

Seated cable row (30 sec rests) 140x10x8x8x7

I felt good on my first set of chins. Then it went downhill really fast. I feel completely carb depleted right now! No strength at all!!!

At 8 pm I Did a light back workout with Roberto and Raoul.
Partial Deadlift 135×12. 185×12. 205×10. 225z10
CloSe grip pull down 4 sets 10 reps
Seated cable row 4sets 12
DB curls 4set 10-12 reps

After my workout I was exhausted and wanted go to bed without eating but now it’s 220am and I can’t get to sleep.

Filed Under: Arms, Back
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Tuesday leg work

/ Posted 02.29.2012

It took me a while to get myself psyched up to do a solo leg workout, but I finally got my head screwed on straight and settled into a great training session!
Squats 95×10, 135×10, 165×10, 185x10x10x10, 205 x12 (heaviest free wt squat I’ve done in months)
Leg press 180×20, 270×20, 360×20, 450×20, 500×20, 450×60
Leg ext 100×15, 120x12x10
Leg curls 40x12x10x9
Calf press 400x15x15x15x15

I did a light leg workout with Roberto and Raoul later in the evening
Leg press 4 sets of 15
DB squat 3 sets of 12
Seated leg curl 3 sets of 12
Leg ext 3 sets of 12
Calf press 3 sets of 15

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Monday Switch

/ Posted 02.28.2012

Because I’ve really enjoying my Friday leg workouts with Dennis, I’m switching up my Monday workouts. For nearly 30 years monday has been leg day. I needed an extra day of rest for my legs, so yesterday I trained chest with Roberto and Robi.
Bench Press 4sets10-12 reps
Incline Press 3 sets 12-15 reps
Seated overhead DB press 3sets 15-20 reps
Tricep Pressdowns 3sets 12 reps

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Friday leg workout

/ Posted 02.28.2012

Last Friday I had a very busy personal training day, but I got to workout with my buddy, Dennis at 11am. Dennis is really fun to train with. We share a great passion for the iron game, and we have a lot of battle scars from decades of brutal workouts.

After a few mins of warming up our creaky knees on the exercise bikes we started on the leg press
Leg Press 90x 20, 180×20, 270×20, 360×20, 450×20, 540×30, 500×53
Safety Bar Squats 135×10, 185×10, 225×10, 275x10x10
Leg ext 80×15, 100x12x12x11
Leg curls40x12x10x8

Just 2hrs later I met up with Roberto for another light leg workout.
Leg press 4sets 12-15 reps
DB Squats 4 sets 10-12
Seated leg curl 3 sets 12 reps
Leg ext 3 sets 12 reps
Calf press 4sets15 reps

Filed Under: Legs
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Tues, Wed, Thurs

/ Posted 02.23.2012

On Tuesday I doubled up on leg workouts. Briesen came to Hyde Park Gym on her lunch hour. We have a really awesome custom made leg press machine at Hyde Park. Our only exercise was leg press and the goal was to do as many sets as we could get in 30 minutes. Every set was 20 reps or more and we rested only as long as it took to change weights. We ended up finishing 11 sets and my quads and hams were on fire!
Leg Press 90X20, 180X20, 270X20, 360X20, 450X20, 500X20, 540X20 (this was the heaviest I’ve leg pressed since Oct and I was started to feel some pain in my damaged adductor) 450X30X30X35X30

In the evening I did another light leg workout with Roberto and his son, Robi.
Leg Press 4 sets 15 reps
DB Squats 4 sets 12 reps
Seated Leg Curl 3 sets 12-15
Leg Extensions 3 sets 12-15
Calf Press 4 sets 15 reps

On Wednesday evening I met Roberto and his middle son, Raul for a light chest/shoulder/tricep workout
Bench Press 4 sets 10-12
Incline Press 3 sets 10-12
Overhead DB Press 3 sets 15 reps
Tricep Pressdowns 5 sets 10-12 reps

Right now I’m about to start my Lat workout at Hyde Park Gym. I will be flying solo on this one and will enter my reps on my Ipad between sets.
Close grip chin ups (90 sec rests) 10, 8, 6, 5, 4, 4, 3.5 I know these reps look lame but they are an improvement. And I’m 195 in my workout gear so I’m pulling more weight
Wide grip pull downs (30 sec rests) 120×10, 140×8, 140×8
High pulley row (30sec rests) 130x10x8x7x7
Seated cable row (30 sec rests) 140x10x9x7x6
Partial dead lift (90 sec rests) 135×15, 185×10, 225x10x10
Rear Delt machine fly (60 sec rests) 70x12x10x10x8

Time for some Pro Fusion Protein and some Creasol. I took Red Dragon (beta alanine) before work out.

Filed Under: Back, Chest, Legs
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Second workout on Friday and chest training today with Jon Benson

/ Posted 02.20.2012

I wrote Friday about my lunchtime chest/lat workout. After that workout I spent 90 minutes training a client, then I took the opportunity to work legs with my good friend/client, Dennis Ceder. Dennis has been into serious weight training for over 30 years, is a bodybuilding competitor and a student of the sport. Dennis was kinda down in the dumps when he arrived, as he had lost his wallet earlier in the afternoon. But, by the time we finished the workout he was exhausted and happy!
We didn’t time the rest periods, but I’m estimating that we were resting about 90 seconds to 2 minutes between sets.

Leg Press 90X20, 180X20, 270X20, 360X20, 450X20, 500X25X35
500 is the heaviest I’ve done on the Leg Press machine at Hyde Park Gym in months. I had a few twinges in the spot where I tore my adductor last year, so it’s kinda scary to really push myself on this machine. But, I did my best to block the fear out of my mind and went all the way to failure on my last set.
Safety Bar Squats 135X10, 185X10, 225X8X12X12
Leg Ext 70X15, 80X12X12X10 my quads were screaming by this time!
Leg Curls 40X12X10X8, 40X5…then dropped to 30 for 5 more reps

At this point my legs were totally fried and we were drenched with sweat. I only had 10 minutes to pound down a Pro Fusion Protein drink, then pull myself together to do a Facetime consultation for one of my out of town clients.

Today my buddy (and fitness nutrition author) Jon Benson was in town again, so we got together at Hyde Park Gym for another intense chest and tricep workout.
Bench Press 95X15, 135X12, 165X10, 185X8, 205X6, 225X6X6 last 2 sets were all the way to failure
Smith machine Incline press 135X12, 175X12, 195X11X10
Pec Fly Machine 70X12, 80X12
DB Skull Crushers 20′sX12, 25′sX12, 27.5′sX10 it’s been years since I’ve done this exercise with DB’s
Pressdowns 60X12, 70X10X8

Fantastic workout!!!

Filed Under: Chest, Legs
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Mid Feb

/ Posted 02.17.2012

This week Diana and I took a short but much needed vacation to Las Vegas for Valentine’s Day. We had a blast!!!
However I haven’t done a lot of training this week.
Monday before we left I got in a quick leg workout which was my best squat session in months and the adductor held together.
Squats below parallel w 45 sec rests. 95×15, 135×10,165×10, 185x10x10x8
Leg press 270×50

On Tues I did pushups in the room 10,25, 25, 20, 20, 15 with 30 sec rests

Today it’s chest/lat supersets during my “lunch” break

Bench press/high pulley row
95/90×15, 135/130×12, 165/150×10, 185/170×10, 205/190×8, 205/200×6, 185/170×12/9, 185/150×10

Pumped:!!! Pro Fusion drink and back to work.

Filed Under: Back, Chest, Legs
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Shoulders

/ Posted 02.10.2012

I’m having a busy Friday and it’s time to squeeze a workout in between clients. Here we go!

Seated DB Press. (60sec rest)20X20, 30×15,40×10, 50×10, 60×10,70X8X7

Lateral Raise Machine (45 sec rest) 35×12, 40x10X10x 10×8

Rear Delt Machine Fly (30sec rest) 70X15, 80x10X9,70X12X10

Shoulders burning! Gotta knock down some Pro Fusion and get back to the work that pays the bills!

Filed Under: Shoulders
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Thursday arms

/ Posted 02.09.2012

Today I’m knee deep in NPC Texas Shredder Classic work.  I kept trying to peel myself away from the computer and getting sucked back in!

Since I’m working out more often right now I decided to limit my arm workout to just 2 exercises which I super-setted with 60 seconds between super-sets.

Dips (bodyweight) 10 (warm up set), 25, 20, 15, 15, 14, 9

Standing DB Curls 20X12 (warm up)  25X12X10X10X9X8X7

Now I’m sucking down my usual post workout drink…2 scoops of vanilla Pro Fusion Protein mixed in 20 oz of lemon-lime Gatorade, with a scoop of Creasol.

Filed Under: Arms
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Wednesday Back workout

/ Posted 02.08.2012

Today Briesen came in during her lunch hour for a fast and furious back workout.  Since she’s limited to a 30-35 minute workout all of our rest periods were about 30-45 seconds between sets and 1-2 minutes between exercises.

Close grip chins 2 sets (she reluctantly agreed to do them….she’s never done pullups or chins before) I got 8 on my first set and 6 on the second.  Much better than a couple weeks ago!

Wide grip pulldowns. 4 sets 7-10 reps

Seated cable row 4 sets 8-10 reps

High Pulley Row 3 sets 8-10 reps

One Arm DB Row 2 sets 8-10 reps

I got a fantastic pump in my lats!  Last week I did some deadlifts after Briesen left to go back to work.  Today my hamstrings are way too sore.  I will get my deadlifts done on Friday.

Backstage pic with Briesen

Backstage pic with Briesen at the South Texas Classic

Filed Under: Back, Photos
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