Catching up!

/ Posted 01.12.2009

I’m sure you’re wondering about the photo.  It’s not new.  It was taken before the prejudging at the ’07 Team Universe.  I just wanted to put a photo in the blog and when I hit the “browse” button it’s what came up in the middle of my screen.  It’s a cool pic…I think.  It’s with my former training partner Abby Marie.

Anyway, my client, Marivel has been on my ass to update my blog.  I got even more pressure today from my gorgeous friend, Kim Anderson, from Plymouth, Mass.  So, I’m not leaving today until I catch you up to speed on what’s been going on.

So, here are some of the highlights of my workouts from the past 4 weeks.

12-17-08  Chest

I worked up to a submax single on the bench press of 260 lbs, followed by a set at 250X4.  These were all done with pauses.

12-18-08    Deadlifts and box jumps.  I worked up to 460 lbs on the deadlift which broke the Hyde Park Gym Raw record for the 198 lb class (I weighed a bit over 181 with my workout clothes on)  I worked up to 2 sets of 2 jumps at 29″.

12-19-08 Legs

I did a much faster paced leg workout with my client, Marivel at Lifetime Fitness.    Up to only 275lbs for 10 on squats followed by 17 reps with 225.

12-20-08  Lats

I did back workout which excluded any deadlifting.  I concentrated hard on the lats.  I worked up to 2 sets of 8 @ 110 lbs on one arm db rows.

12-22-08 Legs

I worked legs with Mari again.  My lower back was very sore, so we started with leg presses.  I worked up to 900 lbs for 20 reps and still was able to go to 275X10 on deep squats.

12-24-08  Chest/Lats

For my Christmas Eve workout I supersetted chest and lats.  I worked up to a 280 single on bench using pause reps.  On incline press I went to 205 for 6 reps.  A very strong chest workout for me, especially considering I was super setting a back exercise after each chest set.

12-26-08  Shoulders and arms

I worked up to 85 lb DB’s  for 6 reps on seated DB press.

12-29-08 Legs

I don’t remember what happened, but some reason I was very pressed for time on this day.  All I did was leg presses, but I did 12 total sets, working up to 2 sets of 20 reps at 900 lbs.

12-31-08  Total upper body workout

It was my final workout of the year.  I was feeling particularly well and worked my entire upper body.  I didn’t go particularly heavy on anything.  Just got a good upper body pump.

Tomorrow I’ll catch up on the new year, including my weekend at Dr. Joe’s Fantasy Bodybuilding Camp.

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Last 3 workouts

/ Posted 12.15.2008

Monica

Sometimes a guy just gets lucky and shows up at the right place and the right time to butt in on Monica Brandt’s photo shoot with Lisa Brewer!  Lucky me!!!

My workouts have been going well!  Last week I super-setted chest and back.  My shoulders and elbows were sore initially, but warmed up and I had a very strong workout.  On Friday Tricia met me at Hyde Park Gym for a shoulder and arm workout.  Our arm workout got cut short because I got called to pick Diana up from the doctor’s office (nothing serious).  Today I did legs, concentrating solely on squats and leg press.  Actually I planned to do the full workout, but I ran out of gas!  My abdominal muscles started cramping severely on my last set of leg presses.  I’m going to penalize myself and do my isolation work for quads, hamstrings and calves on Thursday, which is normally a rest day for me.

Chest/Back  12/10

Pause Rep Bench Presses super-setted with High Pulley Rows  9 super-sets

Bench Press (pause reps) 95X10, 135X10, 185X8, 205X6, 225X5, 245X1, 265X1, 275X1, 245X5

High Pulley Row  110X12, 130X10, 160X8, 180X6, 200X5X5X5X5X5 (our Hi Row only goes up to 200)

Bench Press touch and go reps super-setted with High Pulley Row

Bench 225X12   HPRow 170X12

Incline Press super-setted with Seated Cable Rowe  5 super-sets

Incline  135X10, 165X10, 185X10, 205X4, 185X6

Seated Row  140X10, 160X10, 180X10, 200X5, 180X6

Shoulder/Arms 12-12

Seated DB Press 6 sets 12 reps

Lateral Raise 4 sets 10-12 reps

Rear Delt Machine Fly 4 sets 12 reps

Tricep Pressdowns 4 sets 12-15 reps

DB Curls 4 sets 8-12 reps

Legs 12-15

Just above parallel squats 135X10, 225X10, 275X6, 315X6, 365X6, 405X6

Deep Squats 315X8X8, 225X15

Leg Press 180X20, 360X20, 540X20, 720X20X12

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Catching up!

/ Posted 11.03.2008

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:

10/29 Chest

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

11/3 Legs

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

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Thursday and Friday workouts

/ Posted 10.17.2008

If you really want to test your level of concentration, try working out like this! Just kidding! The photo is from a shoot I did with my friend Angel a while back. Believe it or not, it was all her idea! The photos were taken by Austin photographer, L. Andrew Sterling (sterlingimagesonline.com)

Thursday Tricia met me at Hyde Park Gym for our back workout. Last week I went very heavy on the deadlifts and this week I went very heavy on squats. So, I decided it would be a good idea to lay off the regular deadlifts this week and concentrate more on the lat workout. I still did a fairly heavy set of partial deadlifts at the end of the workout.

Today I got a disturbing text from Tricia telling me that she couldn’t workout because she was in an auto accident last night. She got hit by a drunk! She said she was not injured (thank God!), but her car is really messed up. So I went at it solo today. I did my normal shoulder workout and then supersetted bis and tris. I ended up with an awesome pump!

Back Workout:

Pullups warm up set of 5 then 11, 8, 6 with 10 second holds in the contracted position on the last rep of each set

Lat Pulldowns 4 sets 8-12 reps

Seated Cable Rows 5 sets 12, 12, 10, 8, 12

High Pulley Rows 4 sets 12, 10, 8, 8

One arm DB Rows 3 sets 8-10 reps

Partial Deadlifts 4 sets 135X12, 225X12, 315X12, 405X8

Shoulders and Arms:

Seated DB Press 9 sets Heaviest sets were 80X8X8, 85X8

DB Laterals 5 sets 12, 12, 10, 10, 10

Rear Delt Machine Flys 4 sets 12, 12, 12, 10

Seated Tricep Extension supersetted with Standing DB Curls 4 supersets 10-15 reps per set

Tricep Pressdowns supersetted with Hammer Curls 4 supersets 8-12 reps per set

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My back is SORE!!!

/ Posted 10.03.2008

Just as I anticipated my back is very very sore today.  I woke up sore and it got progressively worse as the day wore on.  I had personal training clients up until 2pm today and by the time I was training my 1pm client I was starting to worry if I would be able to train shoulders at 2:30.  My traps are super-sore.  Actually my entire back is sore from my neck down to lower back.  I like it!!!

At about 2:15 I took several extra strength tylenol gels and headed over to meet Tricia for our workout.  The first few sets of overhead presses were really painful, but after I got warmed up it wasn’t bad.  We got a good workout, but I didn’t push my shoulder exercises to the limit.  I felt it was best to back off the intensity a little today.  I’ll crank it back up next week if everything feels good.

After biceps I did calf raises, which I didn’t do on Monday.  I also did some bonus quad work.

Shoulders:

Overhead DB Press 7 sets 12-15 reps

DB Lateral Raise 4 sets 12 reps

Rear Delt Machine Fly  4 sets 12-15 reps

Arms:

Tricep Pressdowns  4 sets 15, 12, 10, 10

Skull Crushers  4 sets 15, 12, 12, 12

DB Curls 4 sets 10 reps

Cable Curls 4 sets 10, 6 (went too heavy), 10, 8

Calves:

Donkey Calf Raise  6 sets 300X12, 400X12, 450X12, 500X12X10X10

Single Leg Extensions 5 sets 10-12 reps

Filed Under: Photos, Shoulders & Arms
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End of a busy week

/ Posted 09.26.2008

Once again, I’m sitting here amazed that it’s already Friday.  It’s been another busy week!  I’ve been busy training my clients and and crankin’ out hard workouts.  Tricia and I adjusted our workouts up a day this week because she anticipated being gone today.  But, she didn’t leave town until this afternoon so we squeezed in an extra leg workout this morning.

With the workout adjustment we trained back on Wednesday.  Eli Kaplan from The Daily Texan (UT’s student newspaper) wanted to photograph our workout, so he met us at Hyde Park Gym shortly after noon.  It seems that being photographed or filmed during a workout always gets my adrenaline going and Wednesday was no exception.  I was extremely sore from my heavy squat workout on Monday and my chest workout Tuesday.  But, with the workout being photo-documented I was able to summon the strength to knock out a Herculean training session.  On Thursday we met at Gold’s and even though I was sore all over, we still got a great shoulder and arm workout.  Maybe it’s the extra carbs I’ve been eating but my bi’s and tri’s were so pumped that they felt like they were about to explode!  While I sometimes complain about the intense burn, I love that feeling!!!!

Wednesday Back:

Lat Pulldowns  5 sets 12, 12, 10, 8, 12

Seated Cable Row  4 sets 12, 12, 10, 8

High Pulley Row  3 sets 12, 12, 10

One Arm DB Row 3 sets 10-12 reps

Partial Deadlifts (my back and legs were still very sore from squatting.  These were hard!)

5 sets 15, 15, 15, 12, 12

Thursday   Shoulders/Arms

Seated DB Press 7 sets 15, 15, 12, 10, 10, 10, 6  (85 lb DB’s for my final set)

DB Lateral Raise  4 sets 12 reps

Rear Delt Flys  4 sets 12-15 reps

Skull Crushers  4 sets 15, 15, 15, 12

Pressdowns  4 sets 15, 10, 8, 4 with a drop set additional 6 reps

Friday Legs

Single Leg Press 6 sets 15-20 reps each leg

Single Leg Extension 5 sets 12-15 reps each leg

Lying Leg Curls  4 sets 10-12 reps (these still hurt my hamstring tendon a lot.  And, it’s been 14 full months since the surger)

Calf Raises on the Hack Machine  5 sets 12-15 reps

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TGIF

/ Posted 09.12.2008

Thank God it’s finally Friday!  It has been a long very busy week and I’m still not recovered from competing in the Team Universe last Friday and Saturday.  I never get enough sleep during the week because I start personal training early in the morning and work late in the evenings.  Usually I’m able to “catch up” on sleep on the weekends but when I compete in bodybuilding shows I don’t get to do that and I feel the effects all week long.  This is definitely one of those weeks, so I’m looking forward to getting to sleep a little later tomorrow morning.

Every day this week I have gone into my workouts with the mind-set of taking it easy.  Somehow I get going in the workouts and I can’t seem to hold back!  Today was no exception.  Tricia came to meet me at Hyde Park Gym for our shoulder and arm workout.  My back is extremely sore from yesterday and I was thinking “take it easy today”.  But once again I got into the workout and went really hard.  We had a great shoulder and arm workout!

Shoulders/Arms

Seated DB Press 6 sets 20, 15, 12, 10, 10, 15

Lateral Raise 4 sets 12 reps

Rear Delt machine flys 4 sets 12-15 reps

Seated Tricep Extensions 4 sets 15-20 reps

Pressdowns  4 sets 12-15 reps

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

Close Grip cable curls 4 sets 10-12 reps

Hammer Curls 4 sets 12 reps

Skull Crushers 2 sets 15 reps

Filed Under: Photos, Shoulders & Arms
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Another solo workout

/ Posted 08.26.2008

On Friday I ended training solo again. I had some extra time in the afternoon, so I drove out to the north location of Lifetime Fitness so that I could get in the hot tub and get a little sun out by the pool after my workout. My back was extremely sore from top to bottom, but I still had an excellent shoulder and arm workout. My strength was really good on everything!

Shoulders:

Seated DB Press 8 sets 15, 12, 10, 10, 10, 8, 8, 6

DB Lateral Raise 5 sets 10, 10, 10, 8, 6

Rear Delt Machine fly 5 sets 12, 12, 12, 10,9

Arms:

Pressdowns 4 sets 15, 12, 8, 6

Rope Pressdowns 2 sets 10-12 reps

Skull Crushers 4 sets 12, 10, 8, 8

Standing DB Curls 6 sets 12, 10, 8, 8, 9, 8

Hammer Curls 4 sets 10-12 reps

Filed Under: Shoulders & Arms
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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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Shoulders and arms with Rita and Daniel

/ Posted 08.01.2008

Today Rita and her son, Daniel were able to meet me for a shoulder/arm workout. I’m extremely sore from the deadlifting yesterday, so I arrived early in order to get plenty of warm-up sets done. My traps and neck were really sore and the overhead presses weren’t feeling too good at first. Rita and Daniel showed up about the time I was getting to my heavy sets. They got me fired up and I was able to go up to 80 lb. DB’s on my heaviest sets. I really had fun working out with them today and got a tremendous workout. My delts and arms were so pumped that the skin felt like it was about to pop!

Overhead DB Press 11 total sets 25X15, 35X15, 45X12, 55X10, 65X10, 70X10, 75X10, 80X8X8X7, 65X15

DB Lateral Raises 5 sets 10-12 reps

Rear Delt Machine Flys 5 sets 12-15 reps

Skull Crushers 5 sets 10-15 reps

Pressdowns 5 sets 15, 12, 10, 10, 8

Standing DB Curls 5 sets 12, 10, 10, 8, 7

Cable Curls 5 sets 10-12 reps

DB Hammer Curls 3 sets 10-12 reps

Filed Under: Shoulders & Arms
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