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/Home-Gym.com booths about 15 minutes before the expo opened.  I spotted Jamie Eason at the Bodybuilding.com 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 bb.com booth was ridiculously long!  In addition to Jamie, bodybuilding.com 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 thebodyshield.com

Brian Hartley from www.thebodyshield.com 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 www.TexasShredderClassic.com and soon on our new website www.Shredderbuilt.com

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

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!!!

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Time to kick into high gear

/ Posted 01.25.2011

     This morning I got an e-mail from my buddy and NPC promoter, Andrew Zamora.  Andrew asked me to guest pose at his show, the NPC West Texas Classic, which will be held in Lubbock on March 26th.  Andrew puts on a great show, so I agreed.  But, now I have a little less than 9 weeks to lose about 10 pounds of holiday bodyfat so that I look like a bodybuilder when I step on stage.  I told Andrew that I wasn’t really fired up about starting my cardio so early in the year, but I kicked off 2009 by guest posing at his show and it turned out to be the most successful year in my entire bodybuilding career.  So, away we go!!!

     Just after exchanging e-mails with Andrew I headed over to the Lakeline Gold’s Gym to meet my friend, Karin Traber for a leg workout.  Karin is a figure/bikini competitor who I’ve trained legs with just 4 times over the course of the last 4 or 5 months.  But somehow every time I workout with her I get a tremendous leg workout.  It could have something to do with the fact that she’s so strong that after squatting I have to work super-hard to stay ahead of her.  Today was no exception!

Squats (breaking parallel and pausing at the bottom…killers!!!) 135X10, 185X10, 225X10, 275X10, 185X17

Leg press (deep and controlled)  270X20, 450X20, 540X20, 630X15

Leg Extensions  4 sets 10-12 reps

Seated Leg curls  4 sets 10-12 reps

Standing calf raise 5 sets 12-15 reps

After finishing up with training my clients at Hyde Park Gym at 7:30 I met Diana at the Anytime Fitness on Lakeline Blvd to do cardio.  I gotta show up looking good for guest posing!!!

Filed Under: Contest Prep, Legs
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2011

/ Posted 01.19.2011

I can’t believe we’re already two thirds of the way through January. It’s been forever since I blogged. Well, I’m turning over a new leaf….Diana and I totally cleaned out my office last weekend (13 years of accumulation). It was horrendous! But, while cleaning I found the password to my blog account!  So, I will be posting blogs at least 3 times per week from now on.
Training is going great! I’m very excited about this year. Preparations are under way for the 2011 NPC Texas Shredder Classic which will be much bigger and better this year in our 3500 seat venue. I’ve just completed a Contest Preparation DVD which will be ready for sale next week. And, Diana and I have launched a new company, Shredderbuilt, to encompass all of our business ventures ( www.Shredderbuilt.com )
Come out and see me at the Ironman Magazine booth at the LA Fit Expo and the NPC Ironman Naturally Contest at the LA Convention Center January 29th and 30th. I will be autographing free issues of Ironman and I love meeting our readers.

Diana, Me and Oksana

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Team Universe Bound

/ Posted 09.16.2009

Tomorrow morning I’ll be heading out of Austin at 6:30 am, traveling to NYC for the 2009 NPC Team Universe.  Many of you may be thinking ” but Dave, you already got your pro card!”.  Yes, I have qualified to compete as an IFBB Pro and I will do that next year.  But, before I step up to the next level I want to take one more shot at the Team Universe.  I would like to be on the US Team to the IFBB World Championships.  I just think that would be an experience of a lifetime!

Since the North American I have stayed very focused.  I haven’t missed a workout or a cardio session other than the 2 days that I spent in Mike Neveux’s studio.  But, that was extremely hard work!!!  I didn’t need any additional workouts or cardio on those days!!!

This morning I weighed 172.0 lbs and pinched at 2.5% on the Skindex skinfold calipers….and I’m sodium loading, so I think I’ll be able to get my skin a little thinner when I decrease my sodium intake on Friday.  I’m just hoping that I can get down to the welterweight limit of 165.25 for weigh-in tomorrow afternoon, then get some food and water back in and step on stage at about 170 on Friday night.  Stay tuned!!!

Filed Under: Contest, Contest Prep
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Heading to NYC for the Team Universe

/ Posted 09.03.2008

Tomorrow morning Diana and I will be catching a 5:45am flight to NYC for the NPC Team Universe. That means we’ll be getting up about 3:30am. I plan to ride my Lifecycle for about 15-20 minutes before the leave my house. With all the sitting I’ll be doing I want to stimulate my metabolism and get a sweat going first thing. My other issue is making weight. I plan to compete in the welterweight class again, so I’ll need to weigh-in at 165.25 lbs or less. My bodyweight has been fluctuating between 167.5 and 170.5 lbs. For last years Team U and this years Masters Nationals I had to go all day without eating or drinking, and I had to spend time in the sauna to make weight. Hopefully tomorrow morning I’ll be closer to 167.5 and making weight won’t be so difficult.

My bodyfat came out to 2.4% again today. I’m ready for this thing!

Getting up at 5:30 am this morning was excruciating! If it weren’t for Diana I don’t know that I would have gotten up. I stumbled through a 2 mile walk, then trained clients from 7am through 1pm. I went to Golds and did a full-body workout just to pump up and keep my sanity. After that it was a one hour massage. Man, I sure felt better after that!

I’m about to head home to pack. Keep your fingers crossed for me!

Full-body workout

Leg Press 4 sets 30-50 reps

Partial Deadlift 3 sets 12-15 reps

Chest Press machine 3 sets 15 20 rep

Lat Pulldowns 3 sets 12-15 reps

Pec Fly Machine 3 sets 12-15 reps

Row Machine 3 sets 10-12 reps

DB Lateral Raise 3 sets 10 reps

Cable Curls supersetted with Rope Pressdowns 3 super sets 12-20 reps

Filed Under: Contest Prep
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Gearing up for the NPC Team Universe!

/ Posted 09.02.2008

Early last week I wrote about how I was struggling with my workouts. My energy and strength were down, and I was tired and irritable. Well, I stayed irritable all week. But Thursday and Friday last week I had some fantastic workouts. Thurs I split up my back workout and was able to deadlift the most I’ve done since our push/pull meet back on June 7th (when I was 10 lbs heavier). I’ve done that (splitting my back workout) a couple of times now and it’s worked out really well! I’m going to experiment with it some more in the upcoming weeks. Friday’s shoulder/arm workout went extremely well, and I successfully survived the parties that I needed to attend over the weekend. On Sunday Tricia and I got in a pretty solid leg workout. Yesterday it was chest and back. I was running short on time and ended up splitting that workout too. It wasn’t the way I would have liked to do it, but I got everything done that I needed to do. I also had a posing session with 2007 WNBF Ltwt World Champion, Brian Whitacre, yesterday. Brian is in town on business. He’s 10 weeks out from the Worlds and looks great already! Today Brian and I totally trashed shoulders and arms. Tomorrow I’ll do a light full body workout and practice posing. I feel that I 100% ready for the Team Universe. I’m coming out at 2.4-2.5% bodyfat on the skindex calipers, so I’m feeling really good about my condition.

Split Back workout:

10am

Deadlifts  135X10, 185X8, 225X8, 275X6, 315X3, 365X2, 385X1, 405X1, 425X1, 365X6

Pullups  13, 7, 8, 6

1:45pm

Lat Pulldowns 4 sets 9-12 reps

Seated Cable Row 4 sets 8-10 reps

High Pulley Row 4 sets 10-12 reps

One Arm DB Row 3 sets 10 reps

Partial Deadlifts 4 sets 12 reps

Friday   Shoulders/Arms

Seated DB press 6 sets 10-12 reps

Lateral Raise 4 sets 12 reps

Rear Delt Machine Flys 4 sets 12 reps

Seated Tricep Ext  4 sets 20 reps

Pressdowns 4 sets 10-15 reps

DB Curls 4 sets 8-10 reps

Cable Curls 4 sets 8-15 reps

Hammer Curls 3 sets 12-15 reps

Dips 1 set 30 reps

Sunday Legs:

Hack Squats 6 sets 12-15 reps

Squats 4 sets 10 reps

Leg Press 6 sets 15-20 reps

Leg Ext 4 sets 12-15 reps

Seated Leg Curl 4 sets 10-15 reps

Standing calf raise 4 sets 12 reps

Donkey Calf Raise 4 sets 12-15 reps

Monday Chest/Back

2pm

High Pulley Rows 6 sets 6-12 reps

Pullups  10, 7, 6

Bench Press 7 sets 12, 10, 10, 8, 8, 6, 17

Incline Press 5 sets 8-12 reps

7pm

Pec Fly Machine 6 sets 10-15 reps

Lat Pulldowns 5 sets 12, 10, 6, 6, 10

Seated Row 4 sets 10-12 reps

One arm DB Row 3 sets 10 reps

Tuesday with Brian Whitacre  Shoulders/arms

Seated DB Press 8 sets 8-12 reps (80 lb DBs for 2 sets of 8 at the heaviest)

Lateral Raise  4 sets 12 reps with drop set on the last set

Rear Delt Flys 4 sets 11-12 Reps

Skull Crushers 4 sets 12-15 reps

Pressdowns 4 sets 10-15 reps

DB Curls 4 sets 8-12 reps

Cable Curls 4 sets 8-12 reps

Hammer Curls 3 sets 10-12 reps

Filed Under: Contest Prep
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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.

Shoulders/Arms

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

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Sunday Posing Practice

/ Posted 07.29.2008

Sunday at noon I met with David and Hank to do some posing practice.  David is competing this weekend at the Pro Natural Mid-America.  He’s looking really good for his pro debut.  The photos were taken with a flash and because it’s close-up the flash washes out alot of detail.  David’s quads, glutes, triceps and shoulders are deeply striated, but it doesn’t show up well on these pics.

Even having done very little cardio last week and hosting a birthday party on Saturday (no workout at all on Saturday), Diana and I both felt that my legs were looking even harder than they did at the Masters Nationals.  At this rate I’m going to be freaky shredded by the Team Universe.

Filed Under: Contest Prep, Posing
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NPC Masters Nationals

/ Posted 07.21.2008

I didn’t get home from Pittsburgh until midnight last night and was up at 6am this morning to come to work.  It’s been a hectic day, as I’m leaving tomorrow morning about 7:30am to go to LA for a 2-day photo shoot with Michael Neveux for Ironman Magazine.  It’s now 6:30pm and I finally have time to sit at my computer and catch up on my blogging.  I really need a laptop so that I’m never computerless!

Anyway, my last “official” workout of last week was on Wednesday when Tricia and I met to train arms.  I hit it pretty hard, even though prejudging was on Friday.  I still have more competitions and guest posing this year and I want to continue to improve.  Here’s our bi and tri workout:

Standing DB Curls  6 sets 9-12 reps, drop set on final set

Cable Curls 4 sets 10-12 reps

Hammer Curls 3 sets 10-12 reps

Skull Crushers 5 sets 12-20 reps

Pressdowns 4 sets 12-15 reps

Seated Tricep Extension 4 sets 15-20 reps

Thursday I traveled to Pittsburgh so that I could make the Thursday evening weigh-in.  I wanted to compete in the welterweight class (165 lb. limit) and I was 169 lbs when I went to bed on Wednesday night.  We had a 5:30am flight out of Austin so we got up at 3:15am (after going to bed about midnight).  I weighed 168.5 lbs when I woke up, so I decided to allow myself a small cup of coffee.  With a 3 hour layover in Atlanta I made the mistake of allowing myself another small cup of coffee.  We got to Pittsburgh, checked into our hotel, then walked about mile to the Golds Gym.  I got on the scale and was still weighing 168 lbs, even though I had not eaten anything, or drank anything besides the 2 small cups of coffee all day.  It was about 4:00 and the weigh-in started at 5pm.  I went as hard as I could on a lifecycle for about 15mins, then did a full body workout for about 30 mins and still was only down to 167.5 lbs.  I was so freakin’ thirsty that it was all I could do not to have a drink of water!  But, I sucked it up and got into the sauna.  It took me about 30 mins in the sauna to lose the 2.5 lbs down to 165.  Then Diana and I walked about another mile to the Sheraton Hotel where the weigh-in was being conducted.  After about 30 mins of standing in line, I was so relieved to step on the scale just under 165 lbs.  I was absolutely exhasuted!  After a couple of meals and plenty of water I was back up to a rock hard 170 lbs the next day.

The contest was outstanding.  With 415 competitors it’s the biggest show I’ve been involved in.  The backstage staff did a fantastic job!  I was absolutely amazed at how good all of the masters competitors were!  My class had about 15 guys.  I could tell by the comparisons that I was in the top 5, but I knew that it must be very close.  After looking at Dan Ray’s photos on Saturday morning I knew that I had done everything I could do.  My body was ready and I posed extremely well.  I felt like I had a really good shot at winning my class.  As it turned out, I learned that there was some controversy during the welterweight prejudging.  Some of the judges apparently thought that I was still a WNBF Pro.  When that news reached me I was worried that I might not place.  Jim Manion assured me that my status in the NPC was good, but I knew that the judging was already done and that something like that could tip the scales in a very close contest.  So, I was not too surprised to be called out in 2nd place.  Welterweight Champ, Kent Bierly, was very very good and deserving.  Ironically he is also a former WNBF Pro.  Overall I had a great time at the show!  Again the competitors were very impressive and Gary Udit did a masterful job running the show.

I couldn’t have done it without Diana’s help with almost every aspect of my preparation, including doing most of my thinking for me in the last couple days.

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Counting down to the Sherman

/ Posted 07.01.2008

This weekend I’m competing in the NPC John Sherman.  I’m not where I was for the Team U last year, but I really wasn’t expecting to be in that kind of shape for this show.  I do expect to be in that kind of shape for the Masters Nationals, July 18th and 19th.

Saturday we did the Shredder Walk at 9am.  After about a 30 minute rest I pumped up and posed with David Nall and his friend, Hank.  David is preparing for a WNBF Pro show in August.  Hank is getting a jump start in his preparation for the INBF Alamo Showdown in October.  Here are a few of my pics from Saturday.

On Saturday evening I worked Shoulders, Triceps and Biceps;and walked another 30 minutes at night after dinner.  I didn’t have my training journal with me, so that workout didn’t get recorded.

On Monday  I was unable to reach Rita because her cell phone completely died on her.  But, I was fortunate to pick up a new gorgeous training partner, Tricia Rolman.  Tricia was not used to some of the exercises that I’ve been doing, so we kept her weights light.  But, I was impressed that she completed my whole leg workout like a champ!

Leg Extensions  4 sets 12-15 reps

Squats 4 sets 8-15 reps

Leg Press 4 sets of 30 reps, final set 810lbs.  17 reps

Lying leg curls 4 sets 12 reps

Seated Leg curls 3 sets 12 reps

Donkey Calf Raise 5 sets 12-15 reps  (I’m getting significantly stronger on these)

Leg Extensions 6 sets 10 reps  ( I feel like my quads are lagging, so I’m blasting them)

Today I was the envy of every man who was training at Golds Gym from 11 to 12:15.  I worked out with both Tricia and Rita.  We had a great chest workout and threw in the bonus biceps work at the end.

Bench Press 8 sets 8- 15 reps

Incline Press 5 sets 6-10 reps

Pec Fly Machine 4 sets 12 reps

Standing DB Curls 4 sets 12, ,10, 8, 6

Hammer Curls 3 sets 10-15 reps

Filed Under: Chest, Contest Prep, Legs, Photos
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