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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Tuesday workout

/ Posted 01.31.2012

Today was chest day, with a little medial delts, biceps and abs thrown in.  And, I don’t care how many people at the Fit Expo told me that I “look great as usual”.  Right now I’m the fattest I’ve ever been.   At 190 I’m at 13.1% bodyfat.  This means I need to lose about 20 pounds of fat to get back down to contest shape.  Fortunately, I’m on a mission and I have roughly 20 weeks to get it done.

Here’s today’s workout:

Bench Press (90-120 sec rests)  95X15, 115X12, 135X10, 165X8, 185X6, 205X5, 215X3, 225X5 (this was pretty good considering I haven’t benched over 185 since Oct)

Incline Press (90-120 sec rests) 135X8, 155X8, 175X8, 185X6, 155X10 (excellent considering I haven’t Inclined over 155 since Oct.)

Pec Fly Machine (30 sec rests) 60 lbs for 4 sets of 10

Lateral Raise Machine  (30 sec rests)  30 lbs for 4 sets 12, 10, 8, 7

EZ Bar Curls  (30 sec rests) 40 lbs for 4 sets 12, 10, 8, 8 (I know….lame!)

Hanging leg/knee raise  (60 sec rests)  5/5, 4/6, 1/9  (I haven’t done any ab training since about Oct)

I’m sure I’m going to be feeling this workout tomorrow.  The weights and reps seem pretty wimpy, but (again) I’ve spent the last 3 months doing easy training to try to let some injuries heal.  Still I was feeling some pain in the spot where I had the small tear in my right pec last March.  The good news is that my shoulders and elbows felt pretty darn good today!  My wrist crunches and hurts on the Pec Fly Machine.  I know that is not gonna go away until I have surgery to fix it….if that’s possible.  I had to give up DB Lateral Raises about 6 weeks ago because the crunching and pain in my wrist was way too much on that exercise.  Good thing we have a good Lateral Raise machine at Hyde Park Gym.  I took some video during my workout today.  As soon as I figure out how to get it uploaded I will post some vids.  Yes….I’m a computer-moron!

 

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I’ve been slacking on the blog

/ Posted 12.08.2008

pimp

Wow!  I didn’t realize that it’s been a couple of weeks since I posted my workouts.  Above is a photo that Rick Spansel just recently sent me from my guest posing routine at the Capital of Texas Roundup.  I’ve been getting in all of my workouts and on the week Thanksgiving I even threw in a couple of extra workouts to keep the metabolism stoked in order to counteract the extra calories I consumed.   I survived Thanksgiving and mom’s awesome apple pie with only a couple of extra pounds on me.  That’s acceptable for this time of year!  My workouts have been going pretty well.  I’m going to just recap the highlights of the last two weeks and then give my whole leg workout that I did today.  Today I finally got to workout with Tricia again.  I think it’s been about 6 or 7 weeks since we worked out together.  I didn’t go nearly as heavy, but the pace was much faster and my legs are feeling it right now.  I’m sure they’ll be nice a sore tomorrow!

Workout Highlights:

11/24

Just above parallel squats  135X10, 225X10, 275X6, 315X6, 365X6, 405X6, 425X3

Full squats  315X8X8

11/26

Bench Press Pause reps  135X10, 185X8, 205X6, 225X6, 245X1, 265X1,

Bench press touch and go reps 225X12X10

11/28

Deadlifts 135X10, 225X8X6 (forgot to add weight the 2nd set) 275X6, 315X3, 365X2, 405X1, 425X1, 435X1, 445X1, 405X5, 315X15

11/29

Seated DB Press 30X20, 40X12, 50X10, 60X10, 70X10, 80X10, 85X8, 90X6

12/1

Full squats 135X10, 225X6, 275X3, 315X3, 365X3, 365X6, 315X10, 225X15

12/3

Bench Press Pause reps 135X10, 165X8, 185X6, 205X6, 225X3, 245X1, 265X1, 270X1, 245X3

Bench Press Touch and go reps 225X10

12/5

Deadlifts  135X10X10, 225X6, 275X6, 315X3, 365X2, 405X1X1X1X1X3, 315X10

12/8 Today’s workout

Full Squats 135X12, 225X12, 275X10, 315X8

Leg Press 270X20, 450X20, 630X20, 720X20

Leg Ext  90X15, 110X12X12X12

Seated Leg Curls 60X15, 70X12, 80X12X12

Donkey Calf Raise 300X15, 400X15X15X12

Filed Under: Back, Chest, Legs, Photos, Shoulders
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Dave the Destroyer

/ Posted 11.19.2008

Here’s a cool photo (ok, I think it’s cool!) from a shoot I did last Saturday. I finally got to use some of the swords that I’ve won as bodybuilding trophies in the last few years. It was cold outside that day, but the shoot was fun and I’ll be posting more pics from it as they come in.

This week my workouts are going very well! I did my heavy half squats and just above parallel squats on Monday. Those went great! On my full squats and leg presses I went to a stance with my feet all the way together and toes straight ahead. It was really hard to balance on the squats. Ironman columnist, Paul Burke, recommended I use this stance. I told him that I felt that I needed to improve my quads in order win the Team Universe next year. He had me send him some measurements, and based on his 30+ years experience he told me to use the feet together stance to put more emphasis on the vastus lateralis and medials. My medialis is very sore, but I’m experiencing very little soreness in the lateralis from it.

Today I did the bulk of my bench press workout doing pause reps. I’m planning to lift in a power meet in February and I thought it would be a good idea to get used to pausing at the bottom again. I worked up to a sub-max single at 260 lbs. I felt very good about how well the workout went.

I plan to deadlift heavy on Friday. Last week my lower back was hurting and my hamstrings were sore all week, so I didn’t deadlift. It kinda felt like a wimpy workout without the deadlifts, so I’m looking forward to Friday!

Monday Legs

Half Squats 135X10, 225X10, 315X6, 365X6, 405X6, 455X6, 495X3, 545X3

Just above parallel squats 365X6, 405X6

Full Squats w/ feet together 225X10X10X6

Leg Press w/ feet together 180X20, 360X20, 540X20, 630X20, 720X15

Standing Leg Curl 3 sets 10 reps

Standing Calf Raise 3 sets 12-15 reps

Wednesday Chest, shoulders

Bench Press w/ pause on the chest 135X10, 165X8, 185X6, 205X5, 225X5, 245X3, 260X1

Bench Press (touch and go) 225X10X10

Incline Press 135X10, 165X10, 185X8, 205X8

Lateral Raise 3 sets 12 reps w/ down the rack drop set on the 3rd set

Filed Under: Chest, Legs, Photos, Shoulders
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Natural Bodybuilding Radio Interview

/ Posted 10.22.2008

Hey check out my interview on www.naturalbodybuildingradio.com !!! John Hansen, who writes the Naturally Huge column in Ironman is the host.

Since I’m preparing to guest pose at the NPC Natural Crystal Cup in Anchorage, Alaska this weekend I’ve changed my lifting schedule a bit this weekend. Yesterday I trained both chest and back, super-setting the exercises.

I’m also preparing for a “bodyweight for maximum reps” contest, so I only went up to 180 lbs on the bench press doing very high reps. I got a fantastic pump in both my chest and my lats! I also increased my maximum number of reps with 180 lbs. on the bench press by 6 reps over last week.

Today my chest is extremely sore! For my workout today I limited myself to just training shoulders. I surprised myself and DB Pressed more weight than I’ve handled in several years. I didn’t expect to be that strong pressing after doing chest and lats yesterday. Tomorrow I’ll do arms and maybe a light leg workout.

Tuesday Chest and Lats:

Bench Press super-setted with High Pulley Rows 6 super-sets here are the numbers:

Bench press 135X12, 165X8, 190X6, 180X26, 180X18, 180X16

High Pulley Row 130X12, 150X8, 170X6, 150X15, 150X15, 150X15

Incline Press super-setted with Seated Cable Rows 4 super-sets here are the numbers:

Incline Press 135X8, 165X6, 185X6, 195X5

Seated Cable Row 140X8, 160X6, 180X6, 200X8

One set of pushups to failure 40 reps

Wednesday Shoulders:

Seated DB Press 9 sets 25X12, 35X12, 45X12, 55X10, 65X10, 75X10, 85X6, 90X6, 70X12

DB Laterals 20X12X12X12X10X8X8

Rear Delt Machine Flys 95X12, 110X12X12X12X12X10

Filed Under: audio, Back, Chest, Photos, Shoulders
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Workout update

/ Posted 08.19.2008

With my preparations going for the NPC Europa, my daughter, Molly, in town and a busy personal training schedule, last week was really hectic. On Tuesday Tricia wasn’t able to train with me, so I super-setted chest and back. I really got an outstanding pump in my chest and lats and was exceptionally strong in my rowing exercises, even though I was doing chest exercises on the front end of the super-sets. On Wednesday Tricia joined me for a shoulder workout. On Thursday we finished off the week of training with biceps, triceps and abs. On Friday I worked a few hours in the morning then drove to Dallas for the weigh-in. After the weigh-in Diana and I went down to the hotel fitness facility where I did a light full-body workout.

Tuesday Chest and Back super-sets

Bench Press/High Pulley Row 8 super sets Bench Press 3-15 reps Rows 8-15 reps (I did a new personal best in weight on the High Pulley Rows!)

Incline Press/Seated Cable Row 6 supersets Inclines 10, 10, 8, 4, 8, 18 Rows 10, 10, 8, 8, 12, 18

Pec Fly Machine/Straight Arm pulldowns 4 supersets 10-12 each

Wednesday Shoulders:

Seated DB Press 7 sets 20, 15, 15, 12, 12, 10, 10

Lateral Raise 5 sets 12-15 reps

Rear Delt Machine flys 5 sets 12-15 reps

Thursday Arms, abs:

Pressdowns 5 sets 12-15 reps

Seated Tricep Ext 4 sets 15-20 reps

DB Curls 4 sets 10-12 reps

Cable Curls 4 sets 10-12 reps

Hammer Curls 3 sets 10 reps’

Crunches 5 sets 12-16 reps

Dips 40, 30, 23

Filed Under: Abs, Arms, Back, Chest, Shoulders
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Just shoulders today

/ Posted 07.15.2008

With the hip flexor tear that I suffered on Sunday all of my cardio is now confined to the Lifecycle.  No Shredder Walks for me this week!  But, with the exception of a few times that I’ve forgotten about the injury and took too big of a step off of a curb, it’s not really bothering me.  Whatever it is that I tore seems to only have stress on it when my leg is extended well behind my body.  Hopefully it will be healed up enough by next week to resume walking for cardio.  My feet are going numb after about 20-25 minutes on the exercise bike.

Tricia and I met today for a shoulder workout at Golds.  We are both sore from doing chest and back yesterday, which made the shoulder workout more difficult than I expected.  We knew we didn’t have alot to do so we both pushed it hard.  My delts were pumped and burning by the time we finished!

Shoulder Workout:

Seated DB Press 7 sets 15, 15, 12, 10, 10, 6, 12

DB Lateral Raises 5 sets 10-12 reps with a drop set on the final set

Rear Delt Machine Fly  5 sets 12-15 reps

Filed Under: Shoulders
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Great week of workouts

/ Posted 01.26.2008

I’ve been so busy with working on stuff for the Texas Shredder Classic (scheduled for April 26th) that I haven’t really had the time to stay on top of my blog.  That, and the fact that my home internet is down…so I can’t just log on and blog in my jammies before bedtime…

Anyway, I had an incredible week of workouts!  Since I got back from Dr. Joe’s bodybuilding camp I’ve been super-fired up and my workouts have been going great!   The only drawback is that now I’m very sore all the time, but I kinda like that.  Ok, I love that! 

Right now my hamstring tendon is tight and sore from the intense training, but it’s actually improving extremely quickly now.  I had another outstanding leg workout on Monday, and also improved on my partial deadlifts on Thursday (that’s why the ham is sore today).

Yesterday we were both very sore from our Thursday back workout.  I was worried that my shoulder/arm workout would suffer, but once we got going and got warmed up we ended up getting the best shoulder and arm workout we’ve had since last summer! 

My bodyweight is hovering about 13 lbs over my contest weight.  I seem to be look bigger by the week.  I ‘d like to maintain my weight here (about 183) until I start my contest diet in mid-March.

Workouts:

Legs: 

Leg press 8 sets 20 reps (720lbs on the heaviest set)

Squats 4 sets 7-10 reps, final set 20 reps with 185lbs.

Seated leg curls 5 sets 10-12 reps’

Leg extension  4 sets 12-15 reps

Standing Calf raise 5 sets 12-15 reps

Chest:

Bench press 4 sets 10-12 reps, final set 185lbs for 17 reps

Incline press 5 sets 8-10 reps

Pec Fly Machine 4 sets 10-15 reps

Cable curls  3 sets 10-15 reps (just sneaking in a little extra bicep work)

Back:

Partial Deadlifts 5 sets 13-15 reps

Lat pulldowns 4 sets 8-10 reps

Seated cable row 4 sets 10-12 reps

High Pulley Row 4 sets 8-12 reps

Shoulders/arms:

Seated DB Press 6 sets 12-15 reps (best set 80 lb DBs for 15 reps)

DB Lateral raise 4 sets 10-12 reps

Rear Delt machine fly 4 sets 12-15 reps

Skull crushers 4 sets 12-15 reps

Pressdowns 4 sets 10-12 reps

Standing DB Curl 4 sets 10-12 reps

Cable Curl 4 sets 10-15 reps

Filed Under: Arms, Back, Chest, Legs, Shoulders
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2 workouts today!

/ Posted 11.29.2007

Why would I do 2 workouts in one day….in the off-season? I got to train with 2 hot women, that’s why!!!

m_8808152611c9ce498c08c01e08c7f85e.jpgMy morning workout was with fitness model/physicians assistant, Cody Bentsen. If you have never seen Cody, check out the full page photo in the current issue of Planet Muscle. Or go to my myspace page (www.myspace.com/davegoodin) and click her link on my top friends list. Today was the first time Cody and I have met in person. She’s not only gorgeous, she works out super-hard and loves to watch football! She’s one of those people who is full of energy and was alot of fun to train with. Although training shoulders this morning was out of my normal rotation, I couldn’t pass up the opportunity. We had a great workout!

m_2a122b755dace839d4b65ee9dad59b67.jpgMy second workout was with my beautiful friend Brenda. She’s already fired up about competing next year. She’s had very few workouts in the last 3 weeks because she’s been traveling so much. I think the break was good for her. She’s rejuvenated and very excited about her training again. She’s extremely sore from our workouts this week, but “loving it”.

Shoulder workout

Seated DB Press 7 sets 10-12 reps

Lateral Raises 5 sets 15 reps

Rear Delt machine flys 5 sets 15 reps

Back workout

Partial Deadlift 5 sets 12-15 reps

Lat pulldown 4 sets 10-12 reps

Seated Cable Row 4 sets 10-12 reps

Hammer Strength Incline Row 4 sets 10-12 reps

Filed Under: Back, Shoulders
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Awesome Workouts

/ Posted 10.18.2007

As my injured leg continues to improve, my workouts get stronger and stronger.  I started my morning by training a couple of clients then I took a two mile walk.  After a Pro Fusion drink and taking care of some computer work, I started by back workout.  My partial deadlifts went Great!  I increased my weight by 75lbs over my heaviest set from last week.  I was also able to go up 15 lbs on lat pulldowns and 20 lbs on my seated cable rows.

Partial Deadlifts 5 sets 15-20 reps

Lat Pulldowns  5 sets 8-12 reps

Seated Cable Rows 4 sets 8-10 reps

Free Motion High Row 4 sets 8-12 reps

One Arm DB Row 3 sets 12 reps

After relaxing for a few minutes to drink my protein drink I headed home for lunch.  I was so fired up about my workout that I decided to stop at the Golds Gym near my house to work shoulders.  This would allow me to focus more on biceps and triceps in my workout tomorrow.

I was able to increase my weight on overhead DB presses, using 80 lb DB’s on my last two sets.

Seated DB Press 7 sets 8-10 reps

Lateral Raises 4 sets 10-12 reps

Rear Delt Machine fly  5 sets 10-12 reps

Filed Under: Back, Shoulders
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