Iron Man Magazine: Dave Goodin http://www.ironmanmagazine.com/blog/dave Just another IM Blog Network site Mon, 17 Sep 2012 16:05:43 +0000 en-US hourly 1 Bad news on shoulder injury http://www.ironmanmagazine.com/blog/dave/bad-news-on-shoulder-injury/ http://www.ironmanmagazine.com/blog/dave/bad-news-on-shoulder-injury/#comments Mon, 17 Sep 2012 16:05:43 +0000 Dave Goodin http://www.ironmanmagazine.com/blog/dave/?p=1156 ... continue reading]]> 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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Shoulder injury update http://www.ironmanmagazine.com/blog/dave/shoulder-injury-update/ http://www.ironmanmagazine.com/blog/dave/shoulder-injury-update/#comments Wed, 22 Aug 2012 17:31:22 +0000 Dave Goodin http://www.ironmanmagazine.com/blog/dave/?p=1152 ... continue reading]]> Back on May 24th I had a tremendous Lat and Chest workout.    I was training along with one of my clients, so I didn’t record my workout.  But, suffice it to say that I had an awesome workout!!!  I was the strongest I’ve been in a several years.  I did 13 reps on bench press with 225 lbs.  I did sets of 8 with 120 lb dumbell on one-arm DB rows.  It was just a powerful workout and I felt like a million bucks.  Unfortunately the next morning I woke up with a shoulder that felt sore, and it felt like it was swollen in the joint.  We were taking a trip to visit Diana’s family in Chicago, so I didn’t think much of it.  I figured it would feel better by Monday.  Well, it was still sore on Monday and it went downhill from there.  By mid-June I could hardly do any pressing movements and shoulder work was out of the question.  I started seeing a chiropractor for active release therapy.  When my shoulder wasn’t responding to treatment he suggested an MRI.  MRI revealed a partially torn rotator cuff tendon, labrum tears, bone spurs and a very inflamed biceps tendon.  Last Monday I received a shot of cortisone in the shoulder.  The doctor said if the shoulder isn’t functioning properly when I come back on Aug 30th, then surgery will be necessary to repair it.  If I don’t have to have surgery I think I will still be able to be ready for the Pro Men’s Physique division at the Houston Pro on Oct 12-13th.  Today I measured my bodyfat at 6.1% and weighed 183.9 lbs.  This is way down from January when I was at 13.5% bodyfat and only a few pounds heavier.

Keep your fingers crossed for me!

Our www.TexasStateNaturals.com website has been switched over to html. Now you can access the site on your Ipad or Iphone and enter online! NPC Texas State Natural Championships is coming up November 3rd!

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Training Legs on Tuesdays now http://www.ironmanmagazine.com/blog/dave/training-legs-on-tuesdays-now/ http://www.ironmanmagazine.com/blog/dave/training-legs-on-tuesdays-now/#comments Tue, 19 Jun 2012 18:01:17 +0000 Dave Goodin http://www.ironmanmagazine.com/blog/dave/?p=1146 ... continue reading]]> 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!!!

 

 

 

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Good Friday leg workout and Happy Easter! http://www.ironmanmagazine.com/blog/dave/good-friday-leg-workout-and-happy-easter/ http://www.ironmanmagazine.com/blog/dave/good-friday-leg-workout-and-happy-easter/#comments Sun, 08 Apr 2012 23:35:07 +0000 Dave Goodin http://www.ironmanmagazine.com/blog/dave/?p=1142 ... continue reading]]> 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

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Training with Dennis http://www.ironmanmagazine.com/blog/dave/training-with-dennis/ http://www.ironmanmagazine.com/blog/dave/training-with-dennis/#comments Fri, 23 Mar 2012 20:14:02 +0000 Dave Goodin http://www.ironmanmagazine.com/blog/dave/?p=1139 ... continue reading]]> 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

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Wednesday lats http://www.ironmanmagazine.com/blog/dave/wednesday-lats/ http://www.ironmanmagazine.com/blog/dave/wednesday-lats/#comments Wed, 29 Feb 2012 20:37:14 +0000 Dave Goodin http://www.ironmanmagazine.com/blog/dave/?p=1133 ... continue reading]]> 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.

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Tuesday leg work http://www.ironmanmagazine.com/blog/dave/tuesday-leg-work/ http://www.ironmanmagazine.com/blog/dave/tuesday-leg-work/#comments Wed, 29 Feb 2012 20:01:10 +0000 Dave Goodin http://www.ironmanmagazine.com/blog/dave/?p=1131 ... continue reading]]> 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 http://www.ironmanmagazine.com/blog/dave/monday-switch/ http://www.ironmanmagazine.com/blog/dave/monday-switch/#comments Tue, 28 Feb 2012 20:18:12 +0000 Dave Goodin http://www.ironmanmagazine.com/blog/dave/?p=1127 ... continue reading]]> 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 http://www.ironmanmagazine.com/blog/dave/friday-leg-workout/ http://www.ironmanmagazine.com/blog/dave/friday-leg-workout/#comments Tue, 28 Feb 2012 19:55:44 +0000 Dave Goodin http://www.ironmanmagazine.com/blog/dave/?p=1125 ... continue reading]]> 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

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Tues, Wed, Thurs http://www.ironmanmagazine.com/blog/dave/tues-wed-thurs/ http://www.ironmanmagazine.com/blog/dave/tues-wed-thurs/#comments Thu, 23 Feb 2012 18:10:44 +0000 Dave Goodin http://www.ironmanmagazine.com/blog/dave/?p=1118 ... continue reading]]> 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.

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