Thursday, May 29, 2014

Leg Training | 05.29.14

Check out what I did for legs this past Tuesday.

[ LEGS ]
Lying Leg Curls
70 x 30 x 2

Standing Single-Leg Leg Curls
30 x 30 x 2 p/ leg

Leg Extensions
70 x failure x 4

Super Squats [facing in]
400 x 20 x 1
600 x 15 x 1
600 x 20 x 1

Leg Press **
10 plates x 12 x 7 [FST-7]

135 x 10 x 1
205 x 10 x 1
225 x 10 x 2

** 45 lb plates

[ Be sure to get your Isagenix fat-burning and muscle-building solutions now! ]

Tuesday, May 13, 2014

Mid/Lower Back, Chest Training | 05.13.14

As the 2014 training season progresses, my overall back and chest development are really coming along very well; something about that pull/push combination that helps spur on strength and lean muscular development.  Even though I didn't go crazy heavy in the gym today, I still pulled and pushed weight that's heavy enough for my standards.  Check out what I did below.

Wide-Grip Chins
Bodyweight x 10 x 3

Rack Pulls
135 x 10 x 2
225 x 10 x 2
305 x 10 x 2

Underhand-Grip BB Rows
205 x 12 x 1
205 x 10 x 2

V-Bar Rows
105 x 15 x 1
140 x 15 x 2

One-Arm DB Rows
90 x 12 x 1
100 x 10 x 2

Incline DB Flyes
45 x 15 x 1
50 x 12 x 1
55 x 12 x 1

Incline DB Press
75 x 12 x 1
80 x 10 x 1
80 x 8 x 1

Hammer Decline Press
225 x 12 x 3

Cable Crossovers | Close-Grip Push-ups [superset]
35 x 12 x 7 | Bodyweight 10 x 7

Friday, March 14, 2014

What's Being Worked On!

I realize that besides just adding overall size, I have body parts that need plenty of work-they simply have to come up!  This grow-season has been all about dissecting my body from head to toe and pinpointing what areas need the most work!  So below, I have outlined the body parts that I need the most work and what I am trying to do to bring them as my contest season approaches.

SHOULDERS: More overall roundness!
Solution: Heavy presses (especially the dumbbell press).  Many sets of strict lateral raises for all three heads of the delts.  Trap density will be courtesy of barbell shrugs!

BACK: More width and more mid-back thickness!
Solution: Training upper back on one day and training mid-lower back on another day.  Better concentration of squeezing lats on wide-grip exercises as well as seated cable rows.  Heavy barbell rows, dumbbell rows, rack pulls to build up the lower and mid-back.

CHEST: More upper-chest thickness!
Solution: Dumbbell work, including heavy flyes on an incline of 30 or 15 degrees-this appears to be working thus far.  I will also probably starting implementing the flat bench press, bringing the bar down closer to my neck to stress the fibers of the upper chest.  And as much as I hate Hammer Strength equipment for chest, I have to admit that I have found a great groove with the Iso-Bench Press machine.  Very few competitors have lost a show due to having a seriously weak chest but I don't want to take any chances and will do all that I can to make improvements over the coming months.

CALVES: More size!
Solution: I've been training my calves as much as four times per week in an effort to bring them up.  Because there's only like three or four good calf-building exercises, I do two exercises each time and will use a number of volume training principles including the FST-7 protocol.  I believe that I have found the formula to stimulating growth and that's to just bomb the hell out of my calves until I can barely walk.  Sure, I may never have calves like Erik Fankhouser or Ben Pakulski but I am determined to make them grow so that they become less of a liability come show time!

QUADS: Overall size, sweep, and detail!
Solution: Again, the theme is just training heavier.  I use the heaviest weights on squats, super squats, and leg presses while still using a full range of motion.  I've been keeping my reps in the 8-12 range for my big mass builders and of course for isolation exercises, I stay in the 15-30 range-I am going for the deep detail and striations!  To target the sweep, I am sure to keep my feet closer to together-well, I am more mindful to do so now :)

HAMSTRINGS: Detail and "hang"!
Solution: Maximum peak contractions and constant tension has been working wonders thus far at getting my hamstrings to "hang" in those side shots.  Of late, one of my favorite exercises to perform for hamstrings has been the Seated Leg Curl.  Pulling the backrest further up so that my legs are positioned further off of the seat, has allowed me a greater range of motion and the ability to hold the contraction longer; I can definitely see improvements in the overall size of my hamstrings from the side.  That's just one "secret" that I have in my arsenal in my quest for superior hamstring development.

GLUTES: Detail and tie-ins!
Solution: The contraction is everything for glute detail, so of course the focus has been using exercises that allow me to keep tension on the entire area in the negative portion of the rep followed by a firm contraction in the positive portion of the rep.  Good ol' Big Ramy-style stiff-leg deadlifts have been doing the trick!  I usually throw in the glute machine as well-again, I get maximum contractions on this exercise.  I want my glutes and hamstrings to look like they are fused together when I am on stage.  I want deep striations from the rear as well as feathering from the side.....with some concentrated work, we'll get them!

ARMS: More Triceps density!
Solution: My arms are actually one of my strongest body part groups in terms of size and proportion but I still want more triceps "hang" in my front double-biceps shot.  I've been doing torqued triceps extensions with dumbbells which has really been helping to fill out my triceps a great deal.  In a perfect world, I'd have triceps like Kevin Levrone or Roelly Winklaar but without that being the case, I am working to make the best of what I have!  As far as my biceps, I am just focused on the overall density, so Hammer Curls stay on the menu for each biceps training session.  I pay close attention to my forearm size and try to keep them in proportion to my upper arms by training them at least once a week with six to nine sets of seated and behind-the-back wrist curls and reverse-grip E-Z bar curls.

Monday, March 3, 2014

My 2014 Competition Schedule!

I am excited about what this year is going to bring for my competitive bodybuilding.  Last year was the first time I had competed in nine years and even though I had a respectable showing with a top-five finish, I was not at my best.  This year, I am back with a vengeance and I've been in the gym tearing it down and putting away all the food that my body can handle.  All of the unfortunate variables that kept me from properly preparing for the show last year, aren't in the picture this time around, so my clarity of my goals is better and the growth of my physique is proof of this!  I am emotionally and physically stronger than I have been in years and nothing will stand in my way on my journey to multiple victories!  This year is THE year, the year of redemption and me and Team Isagenix will take it straight to the No. 1 spot!  Hopefully I'll see you at one or all of the shows :)

My competitive bodybuilding schedule for 2014 is below (all competitions are NPC sanctioned).

Goucher College
Towson, Maryland

Jefferson Center
Roanoke, Virginia

France-Merrick Hippodrome Theatre
Baltimore, Maryland

[ Be sure to get your Isagenix fat-burning and muscle-building solutions now! ]

Wednesday, February 26, 2014

Mid/Lower Back, Hamstrings Training | 02.26.14

Today was all about moving as much weight as possible with proper form, which I did successfully.  I set PRs on my Rack Pulls as well as on the Barbell Rows.  When it was all said and done, this was definitely a great day in the weight room!  Check out when I did below!

Rack Pulls
135 x 8 x 3
205 x 6 x 1
225 x 6 x 2
305 x 6 x 1
315 x 6 x 2

Underhand Grip Barbell Rows
205 x 10 x 1
225 x 8 x 2

1-Arm Dumbbell Rows
110 x 8 x 3

Seated Cable Rows
160 x 12 x 1
180 x 8 x 1
180 x 10, 140 x 10, 100 x 10, 60 x 15 [drop set]

Lying Leg Curls
90 x 10 x 7 [FST-7]

Dumbbell Stiff Leg Deadlifts
70 x 20 x 1
75 x 20 x 2

Jefferson Squats
45 x 12 x 1
65 x 10 x 2

[ Be sure to get your Isagenix fat-burning and muscle-building solutions now! ]

Wednesday, February 19, 2014

Mid/Lower Back, Hamstrings Training | 02.19.14

Having hammered upper back yesterday, today's back and hamstring training went very well.  In terms of weight being moved and intensity, I was exactly where I wanted to be!  Check out what exercises I performed earlier for back and hamstrings.

Rack Pulls
135 x 10 x 3
225 x 10 x 2
275 x 8 x 1
305 x 8 x 2

1-Arm Dumbbell Rows
100 x 10 x 1
110 x 10 x 2

Seated Cable Rows
160 x 10 x 1
180 x 8 x 1
180 x 8, 140 x 8, 100 x 10, 60 x 15 [drop set]

Barbell Rows [underhand grip]
135 x 15 x 1
185 x 10 x 2

Seated Hamstring Curls
70 x 20 x 2
90 x 10 x 1
90 x 10, 70 x 10, 50 x 10, 30 x 10 [drop set]

Dumbbell Stiff Leg Deadlifts
70 x 20 x 3

Kettlebell Sumo Squats
90 x 12 x 3

[ Be sure to get your Isagenix fat-burning and muscle-building solutions now! ]

Monday, February 17, 2014

Quad Training | 02.17.14

Today's training of the quadriceps was all about heavy volume work.  Once I was done, the muscles in my legs were screaming at me-definitely the result of giving them a good pounding!  I purposely didn't have a heavy meal before leg training and I am glad that I didn't because there's a good possibility I would've had my head in a dirty toilet or trash can.  I had just enough on my stomach to fuel my training and I was very pleased with what I was able to accomplish.  Check out what I did below.

[ LEGS ]
Lying Leg Curls
80 x 12 x 7 [FST-7]

SM Squats
135 x 10 x 3
205 x 10 x 1
225 x 10 x 2
275 x 10 x 1
305 x 8 x 1
305 x 8, 225 x 10, 135 x 15 [drop set]

Leg Press **
12 plates x 12 x 2
14 plates x 10 x 2

Dumbbell Walking Lunges
22.5 x 100 feet x 4

Alternate Leg Extensions
30 x 20 x 4

Seated Leg Press
315 x 10 x 7 [FST-7]

** 45 lb plates

[ Be sure to get your Isagenix fat-burning and muscle-building solutions now! ]

Sunday, February 16, 2014

Shoulder Training | 02.16.14

Yesterday it was a heavy shoulders day!  I also trained calves and abdominals per my new training schedule.  Check out what I did below.

HS Shoulder Press
135 x 15 x 3 [warm-ups]
185 x 12 x 2
205 x 10 x 1
225 x 8 x 2

Standing One-Arm Dumbbell Press
50 x 15 x 1
55 x 10 x 1
50 x 15 x 1

Bent-over Lateral Raises
30 x 12 x 3

Seated Side Lateral Raises
30 x 10 x 3

One-Arm Seated Dumbbell Side Raises
17.5 x 15 x 3

Machine Shoulder Press
100 x 10 x 7 [FST-7]

Alternate Front Lateral Raises
27.5 x 10 x 3

Seated Calf Raises
135 x failure x 3

Toe Press
225 x failure x 3

Hanging Leg Raises
Bodyweight x 20 x 3

Broomstick Twists
3 minutes

[ Be sure to get your Isagenix fat-burning and muscle-building solutions now! ]