Well, I’ve been a slacker that last few days and haven’t posted anything, so now I have to play catch-up. We’ll go all the way back to last Friday, Aug 24th. I had a really tight schedule. I went to Gold’s North to get a shoulder workout. But I ran into Jerry Hermanto and talked to him about the show cancellation and how much weight he’d gained from just a few hours of bad eating (5 lbs.) He was on the exercise bike trying to work some of it off. I also ran into Russell Jones. Russell is preparing for the INBF Alamo Showdown held in San Antonio on Sept. 29th. Russell is a UT student and has competed in my show, The Texas Shredder Classic, the last 2 years. He has a tremendous physique and as soon as he gets his diet dialed in just right he will be extremely hard to beat. Due to the time I spent catching up with the guys, I didn’t have time to finish my workout. But here’s what I did:
Shoulder press Machine 10 sets 10-12 reps
Seated DB lateral raise 5 sets 10-12 reps
On Sunday my client, Dana Kemp, wanted to workout. Since I didn’t finish shoulders on Friday and didn’t have time to do arms on Saturday (big family events), I met Dana for a shoulder and arm workout. I went really light on the overhead presses because I had gone hard on shoulder presses just Friday.
Overhead DB press 4 sets 20-25 reps
Seated DB lateral raise 4 sets 12 reps
Rear Delt machine flyes 4 sets 12-15 reps
Seated DB tricep extension 4 sets 15-20 reps
Tricep pressdowns 4 sets 10-12 reps
Seated DB curls 4sets 10-12 reps
Lifefitness curl machine 4 sets 8-10 reps
On Monday I needed to get a leg workout done. My cute friend, Christena, was at the gym when it was time so she joined me for a quick leg workout. I couldn’t do hamstrings at Hyde Park Gym because I can’t get my injured leg out of the way on any of the machines here. She said “what about the standing leg cur?” When I explained that it would entail standing with all my weight on my injured leg, she started laughing and making jokes about me not “having a leg to stand on”. Ha Ha! Very funny!!!
Leg Press 6 sets 20 reps
Leg Extension 4 sets 12-15 reps
Single leg calf raise 4 sets 15-20 reps
Today, I had a really weird day. I ended up without any clients to train until 5:30pm, so I got to sleep late. It was awesome! I did a chest workout at Gold’s Gym South. I’m really sick of my crutches, so I ditched them today and went into Golds on a cane. I ran into Charles “Skeletor” Fuller. After watching me workout for a while Charles came over and told me that I reminded him of Yoda (sp?) from the newer Star Wars movies. I kinda looked at him funny (I know what Yoda looked like in the early movies) and he says, “Yea, Yoda was always going around real slow on a cane. Then he’d drop it and kick ass, then pick it up again and be going real slow.” He said that’s what I looked like in the gym. Moving really slow from place to place then getting under the bar and kicking ass. That made me feel good….I guess. Yoda was ugly though!
I also ran into Stephanie McDonald. Stephanie is an outstanding NPC figure competitor. She recently placed 2nd at the USA Championships. This weekend she’s headed to Cleveland for the North American and another shot a the IFBB Pro card. I wish Stephanie all the luck in the world!
I got an excellent chest workout today, even without a training partner.
Bench Press 5 sets 6-12 reps
Incline Press 4 sets 8-10 reps
Pec Fly machine 4 sets 12 reps
Free Motion Pec Fly 3 sets 12-15 reps
David Nall sent me some pics from last week, but they’re saved on my home computer. If I don’t go braindead by the time I get home, I’ll post them tonight.
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