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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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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Thursday arms

/ Posted 02.09.2012

Today I’m knee deep in NPC Texas Shredder Classic work.  I kept trying to peel myself away from the computer and getting sucked back in!

Since I’m working out more often right now I decided to limit my arm workout to just 2 exercises which I super-setted with 60 seconds between super-sets.

Dips (bodyweight) 10 (warm up set), 25, 20, 15, 15, 14, 9

Standing DB Curls 20X12 (warm up)  25X12X10X10X9X8X7

Now I’m sucking down my usual post workout drink…2 scoops of vanilla Pro Fusion Protein mixed in 20 oz of lemon-lime Gatorade, with a scoop of Creasol.

Filed Under: Arms
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Wednesday Back workout

/ Posted 02.08.2012

Today Briesen came in during her lunch hour for a fast and furious back workout.  Since she’s limited to a 30-35 minute workout all of our rest periods were about 30-45 seconds between sets and 1-2 minutes between exercises.

Close grip chins 2 sets (she reluctantly agreed to do them….she’s never done pullups or chins before) I got 8 on my first set and 6 on the second.  Much better than a couple weeks ago!

Wide grip pulldowns. 4 sets 7-10 reps

Seated cable row 4 sets 8-10 reps

High Pulley Row 3 sets 8-10 reps

One Arm DB Row 2 sets 8-10 reps

I got a fantastic pump in my lats!  Last week I did some deadlifts after Briesen left to go back to work.  Today my hamstrings are way too sore.  I will get my deadlifts done on Friday.

Backstage pic with Briesen

Backstage pic with Briesen at the South Texas Classic

Filed Under: Back, Photos
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Tues chest workout with Jon Benson

/ Posted 02.08.2012

Monday afternoon I received a text message from my friend, Jon Benson, to let me know that he was going to be in Austin for a couple of days and he wanted to come workout with me.  Jon is the author of Fit Over 40, as well as a number of other books on nutrition and training.  And, he’s a super-cool dude so I jumped on the chance to train with him.  Since we were taking up the time between sets talking about nutrition and training I didn’t record my workout, but this is pretty much what we did:

Bench Press 5 sets 10-12 reps

Pec Fly Machine  4 sets 10-12 reps

Incline Press on Smith Machine  4 sets 8-10 reps

DB “Punches”  3 sets 12 reps (Jon showed me this exercise.  It’s sorta like doing alternating upper-cut punches with the db ending up in front of your opposite shoulder on each rep)

Skull Crushers 4 sets 15-20 reps

Press Downs 4 sets 10-12 reps

DB Shrugs 3 sets 12 reps

It was a great workout and really fun to catch up with Jon and exchange ideas.  You can check out Jon’s books and see his amazing transformation on www.JonBenson.com

Filed Under: Arms, Celebrities, Chest
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Friday Feb 3rd

/ Posted 02.07.2012

I just realized that I didn’t get my blog up last Friday.  I worked all day then left immediately at 5pm to pick up my youngest daughter, Molly for the weekend.

So, Friday at noon my client Roberto came in for a leg workout.  My outer quads were just a tad sore from training with Briesen the previous day, so I jumped in for a light leg workout with Roberto.    I would rather do that than do a cardio session…and I didn’t have any other time to get cardio done on Friday.

Legs:

Leg Press 4 sets of 15 reps

DB squats (these weren’t very deep) 4 sets 12 reps

Lying leg curl 3 sets 12 reps

Leg Ext 3 sets 12 reps (these hurt!)

Standing calf raise 4 sets 12 reps

Briesen came in next for a shoulder workout at about 1:30.  We ended up throwing in a bicep and tricep exercise at the end of the workout, just for good measure.

Seat DB Press 6 sets 10-15 reps (the first few were super light for warmup)

Lateral raise machine 4 sets 12-15 reps with partial burn reps at the end of each set

Rear delt machine fly 3 sets 15 reps (our rear delts were sore from the back workout on thurs)

Seated Tricep ext 4 sets 15-20 reps (gotta keep these light to protect my elbows)

DB curls 4 sets 10-12 reps (30 sec rests)

Great pump!!!

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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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Wednesday and Thursday workouts

/ Posted 02.02.2012

Yesterday and today I had the opportunity to workout with my good friend/protege, Briesen Cooper.  When she trains on her lunch hour Briesen can only workout for 30-35 minutes so that she can get back to work on time, so we have to hit it fast and furious.  Yesterday she came to Hyde Park Gym and we trained back.

High Pulley Row  4 sets 1012 reps with about 45 sec rests between

Lat pulldowns  4 sets 8-12 reps 45 sec rests

One Arm DB Rows  4 sets 10 reps 30 sec rests (Steve Holman 4X training style)

After Briesen left to get back to work, I finished with Partial Deadlifts  135X10, 185X10, 225X10, 275X8

At 8pm yesterday I trained again with my client Dr. D’Lorm

Partial Deadlifts 4X10

Close grip pulldowns 3X10

Seated Cable Row 3X10

DB Curls 3X10

Today I met Briesen at the Burnet Gold’s Gym where she led the leg workout:

Leg Press  4X15 with 45 sec rests

Superset:  Step back lunges with Icarian Leg Ext  15 reps per set, 30 sec rests between supersets

Super set:  Tubing band kick backs supersetted with hack squats

3 supersets 20 reps per leg on the kickbacks and 15 reps on the hack squats, 30 sec rests between supersets

DB squats 4 sets 15 reps.  Holding DBs at the sides and squatting deep enough to touch DBs to the floor

At this point in the week, EVERYTHING is sore!!!

 

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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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