Bad news on shoulder injury

/ Posted 09.17.2012

I recently got the bad news that I am going to have to undergo surgery to repair my shoulder.  Hopefully it will be best case scenario when the doctor gets in there with the scope, and it’s just trimming stuff up.  I’m eager to get back to training chest and shoulders again!

My leg training has been going incredibly well….up until last Friday when I had a little hamstring tweak.  Here’s my Friday leg workout from the previous Friday (Sept 7th) when I was training with Dennis Ceder:

5 minutes stationary bike

10 minutes stretching

Leg Press:  90×30, 180×20, 270×15, 360×15, 450×15, 540×15, 630×15, 720×15, 810×32 (I haven’t gone back through my training logs, but I think this is the heaviest weight I’ve lifted on leg press since I tore the adductor about 18 months lifting 900 lbs)  and finally 450X95

Safety Bar Squats  135×10, 185×10, 225×10, 275×10

Leg Curls 50x10x8x6, 40×9

Hack Machine calf raise 150×15, 200x12x12x12

It was a fantastic workout….then I had to drive to Dallas to judge at the NPC Heart of Texas Classic.  That was an extremely uncomfortable three hour ride!!!

 

My shoulder surgery is planned for Oct 1st.

 

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Training Legs on Tuesdays now

/ Posted 06.19.2012

For nearly 30 years I’ve trained legs on Mondays.  But, recently I switched up my leg training to Tuesdays and Fridays so that I can workout with some of my clients who, 1. Really enjoy training with me, and 2. Inspire me to train harder and in perfect technique (I want to set a good example).  My buddy, Dennis Ceder, is my Friday training partner.  On Tuesdays I’ve been training with Dawn Lamb and Dianna Rojas.  Dawn is a figure competitor who has been training with me for about a year.  Interestingly, her dad helped me prepare for my first powerlifting meet in 1985.  Dianna is a bikini competitor from South Padre Island, TX, and is an Exercise Science major at the University of Texas, Brownsville.  She is preparing for some competitions this summer and is doing an internship with me.

Today is was just me and Dianna.  As we started warming up for squats she informed me that she had already done a 90 minute boot camp, and 90 minutes of bikraim (sp?) yoga this morning.  She’s a tough cookie though and pushed hard through a great workout.

Squats 95X10, 135X10, 185X10, 225X10, 275X10 (I injured my shoulder several weeks ago and it was really difficult to get situated under the bar for the first several sets)

Leg Press 90X20, 270X20, 450X20, 630X20, 720X20, 770X20, 450X85

Leg Curls 40X12X12X10X8

Leg Ext 80X12 90X12X12X12

Hack Machine Calf Raise  150X12X12X12X12

As I sit at my desk typing right now my quads are screaming at me!!!

 

 

 

Filed Under: Legs
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Good Friday leg workout and Happy Easter!

/ Posted 04.08.2012

Happy Easter to everyone! It’s Sunday afternoon and I just got home from a wonderful Easter spent with my family. It’s a beautiful day here in Austin and as we pulled into our neighborhood and I saw people out walking, jogging and bicycling it made me think of the soreness in my legs and my leg workout with my buddy Dennis on Good Friday.

Dennis, who will be 59 next month, has been plagued for years with bouts of atrial fibrillation. While it’s not life-threatening (in most cases) it is a very serious condition and usually leaves Dennis drained for a few days. On Friday as we were warming up Dennis told me that he had wound up in the emergency room with atrial fibrillation just over 24 hours earlier. He said, “I had another bout of atrial fibrillation early Thursday morning, so I’m going to have to take it easy today.”
I believe it was in the April issue of Ironman Magazine that someone had written a letter to the editor blasting me about being obsessed with training because I was training again just 4 days after having my hamstring tendon reattached in 2007. I want you to know that I’m not obsessed, but I am driven! And, so is Dennis! He came in to train legs just over 24 hours after being in the emergency room. He intended to take it easy, but as we got into the workout my training intensity got him fired up and he pushed harder and harder. After doing high rep leg presses with some fairly heavy weight we went to the squat rack. Sometimes after the high rep leg presses I’m worried whether I’m even going to be able to squat with 135 lbs, but somehow I get through that set and just keep going. After doing a hard 10 super-deep reps with 225, I cranked out 20 with 185. 2O reps was my goal for that set but I really didn’t think I had enough juice left in the tank to get all 20, but somehow I did. I never expected Dennis to follow suit, but he said, “Ya know, I don’t mind getting beaten at golf or tennis, or other stuff like that. But there’s three things I can’t stand to be beaten at….fighting, football (Dennis played college football and then coached for 30 yrs.), and weigh training!” He tightend up his belt, stepped in the squat rack and knocked out 20 reps! Then we finished with 3 sets of extensions, curls and calf raises.
Here’s the workout:
Leg press 90X30, 180X20, 270X20, 360X20, 450X20, 540X20, 630X20, 500X55
Squats 135X10, 185X10, 225X10, 185X20
Leg Ext 100X12, 120X12X10
Leg Curls 40X12X10X8
Hack machine calf raises 150X15X12X12

Filed Under: Legs
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Training with Dennis

/ Posted 03.23.2012

For the last few weeks I’ve been training legs on Friday with my client and very good friend, Dennis Ceder. It’s really a lot of fun for me because Dennis (who will turn 59 this May) has a great passion for bodybuilding, even though he has been weight training since he was 14 yrs old. The intensity of our leg workouts together has been gaining momentum each week and today was our best workout to date! It’s about 4 hours since we finished our workout and my quads have been threatening to cramp every time I stand up!

Leg Press: 90X30, 180X20, 270X20, 360X20, 450X20, 540X20, 630X20, 680X30, 500X65

Barbell Squats 135X10, 185X10, 225X10X12 (after finishing the leg presses I wasn’t sure if I would be able to do a single squat!)

Leg Curls (these went downhil really fast!) 40X12X8X6

Leg Extensions 80X15, 100X12X12X10 (20 second hold in the contracted position on the last rep of the final 2 sets

On Wednesday I was very busy training clients and then got stuck at the computer answering e-mails about the upcoming Texas Shredder Classic. I missed my workout time and Dennis was kind enough to let me train back with him. My lats are still sore on Friday afternoon!

Close grip Pulldowns 100X12, 130X10, 150X9X9

High Pulley Row 140X8, 160X8, 180X8, 190X6

Nautilus Pullover Machine 80X10X10, 90X10

One arm DB Row 75X12, 85X12, 95X12

Rear Delt Machine Fly 70X12, 80X9, 70X12X12

Filed Under: Back, Legs
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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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Leg day

/ Posted 02.06.2012

It’s Monday so that means legs! I warmed up with about 10 minutes on the exercise bike. I’m attempting to drag myself into the 21st century, so I’m logging my workout directly to my blog between sets.
And away we go!!!

Leg press. (60-90sec rests) 90×30, 180×20, 270×20, 360×20, 410×20, 450×20, 500×20, 360×50 that burned!!! Feeling a little pain in the adductor that I tore last year

Squats. (60 sec rests) 95×10, 135×10, 165x10x10, 135×20….that’s gonna leave a mark!!!!

Leg curls (30secrests) 30×12, 35×12, 40×8, 35×9

Hack calf raise (30sec rests) 100×12, 150x12x12x12

This definitely felt better than my leg workouts over the last two weeks. Weights are still lame but moving up in both strength and muscular endurance

Filed Under: Legs
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Back from LA Fit Expo

/ Posted 01.30.2012

After an awesome weekend in LA working with the awesome staff of Ironman at the Fit Expo, I’m back to the real world. Diana and I got home at midnight and I was up at 5:45 this morning to get to my clients at Hyde Park Gym. After a busy morning I got to do my own workout. Today it was legs. I always return from the Fit Expo inspired to train like a beast. But, I’m still having pain in the adductor that I tore last year, so I had to throttle it back a bit. Rather than lift heavier and risk tearing it again, I used Steve Holman’s 4X training method with some modifications. Here’s today’s workout:

Bike 10 mins
Leg press 90×25, 180×20, 230×20, 270×20
320 for 4 sets of 20 w/ 30 sec rests

Squats
95 for 4 sets of 10 w/ 30 sec rests (my first time to do bk squats since Oct)

Leg curls 30×10, 35×10 x8x8. W/ 30 sec rests

Leg ext 70x12x10x10x10x10. W/ 30 sec rests

Hack calf raise 100 for 4 sets of 12 w/ 30 sec rests

Filed Under: Legs
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