Thursday, March 31, 2011

Comfort zone

Never be afraid to step out of your comfort zone and try something new.  With so many training and diet techniques implemented in the sport today, who is to say which is right or wrong.  The key is to find what works best for you.  Continue to push your physique to the next level and never settling for anything less than your absolute best.

I had an amazing workout today!  I was able to pull another PR in deadlifts, 585x5!  I was supposed to progress to 575 for 6 reps, but with how things were feeling and little extra motivation. I decided to just go for it.  This was my last workout with this format on deadlifts, now I am going to implement a little more volume and see if I can break past this plateau.  Here's how it went....

Hybrid Sumo Deadlifts- 1x12@405 / 1x8@495 / 1x5@585 / 1x8@495
Leg curls- 1x10 / 3x8
Abductor- 3x15
Hyper extension- 4x10(+50lbs)
Aductor- 3x15
Glute Kickbacks- 4x10

Monday, March 28, 2011

Changing it up

One of the things I try and do is keep changing the order of my split to help keep things fresh and intense.  I still stick to lifting each body part one time per week, but I like to change the order to place more of an emphasis on lagging body parts.  On this rotation I am placing an emphasis on my shoulder and trap development.  I am still following a 5-6 day split with my off days placed by how I am feeling and I also skip one workout per week, for added recovery.  Here's how it looks....

Shoulders and Traps
Bis, Tris and Calves
Deadlifts,hamstrings and glutes
Chest and abs
Legs with a quad focus

Today started the week off right, with shoulders and traps.  Tara and I really flew through it and overall really happy with how it went!

*Warm-ups excluded

Standing BB Press- 1x12@185 / 2x6@225 / 1x10@185*1x10@135

Seated DB Lateral raise- 1x15@45's / 3x12@45's
Smith machine upright row- 4x8@185

Single arm cable rear Delt- 4x10
DB Shrugs- 4x10@140's (Slow tempo)


Friday, March 25, 2011

Trove 26

Lately I have had quite a few people asking about the origin of the name Trove 26.  It actually comes from a combination of things that all bodybuilders have in common, a mass of iron.  Trove literally comes from the word mass and the number 26 is the atomic number of iron.  It is one thing that will always be  a constant to everyone in this sport and a reminder for me to always stick to the basics.  There is no magic trick or solution that outweighs the work you put forth.

Today's line up was Back and a GREAT one it was!  Hit it up with Tara and here's how it went down.....

*Warm ups excluded

Hammer Strength Lat pulldown- 3x8 (170lbs per side)
Reverse grip BB rows- 1x10@315 / 2x8@315
Natalus compound row- 4x8
Narrow grip stiff arm pulldowns- 3x10


Wednesday, March 23, 2011


Variation can be used in many different forms and incorporated into your current training program  It can help with consistent improvements over time and also minimizes plateaus and prevents boredom or staleness.  In addition, you can avoid overtraining by varying your program. It also gives you breaks from the stress of high intensity, high volume training.  You can implement variation in many ways such as the number of reps, sets, exercises, order, rest periods, weights, rep speed and even the type of grip you use.

Today I decided to do SLDL as a variation for deadlifts.  I am currently going to switch from week to week with Sumo's to help with my progression.  Here's how today went.....

*Warm-ups excluded

SLDL- 1x12@405 / 3x8@455
Leg curls- 1x12 / 1x10 / 2x6
Aductor- 3x15
Abductor- 3x15
Glute Kickback- 2x10 / 1x8


Monday, March 21, 2011

Mental preparation

The single most effective strategy for dealing with a physical and mental challenge is preparation.  Not only will preparation ensure that are ready for the physical demands, but just as importantly it will help you with motivation, confidence and  focus to achieve your goals at hand.  If you can not picture yourself lifting it, you already failed an attempt at the lift.  My main concern when in the weight room is to focus on each set as it is the only one being preformed that day.  Mentally preform the lift then physically.  This behavior coupled with a structured program and an intense training philosophy will help you strive for improvement each and every day.

Today Tara and I hit up Golds Gym and a crowded one it was!  Really kept shorter rest periods and a slower rep speed on all sets.  Here's how it went.....

*Warm-ups excluded

DB Press- 1x12@120's / 1x10@140's / 1x8@140's / 1x6@140's*1x10@105's
Neutral Grip Incline Press- 4x8 (3-1-3-1 Tempo)
Low Pulley Flyes- 4x10

Hanging leg raise- 4x10
Machine crunch- 3x12
Ball crunch- 3x15


Thursday, March 17, 2011

Mean Greens

Since its St Patrick's day I thought I would talk about a real green drink I incorporate in my program.  It is called Natural Berry Flavored Greens from the brand name Barleans.  I am a firm believer in getting your nutrients from various whole food sources, but this is one thing that in addition can cover your grounds.  I have tried a few different kinds of greens supplements, but this is one that by far actually tastes good and really has a slight berry flavor.  It has a great nutrient profile and I usually drink it in the morning after my first meal, or with my post workout meal.  I get mine at Fred Myers, but you can pick it up at any local Health and Supplement stores.

Today Tara and I tore up the gym.  Kept it at a quick pace and really worked up a sweat!  Here's how it went.....

*Warm-ups excluded

Pulldowns- 3x10 / 1x10*1x8
Nautilus seated row- 4x8
Hammer Strength High row- 2x10 / 2x8
Stiff arm pulldowns- 4x10

Seated calf press- 4x10
Seated toe press- 4x10+


Wednesday, March 16, 2011

Deadlift PR!

I have had an amazing couple of workouts the last few days!  Monday was chest and abs and I was able to meet up with Ty.  I took a few video's of my working sets and an example of how I like to do Machine Flyes, just a little variation with my grip and hand placement.  Yesterday was just some cardio on the recumbent bike and then I focused on stretching and foam rolling, which is making a huge difference with my recovery, injury prevention and flexibility.  This is one area that most people overlook.  I am in this sport for the long run, so I am taking all the preventative measures I can.  Today's focus was Deadlifts, hamstrings and glutes.  It is by far my favorite lifting day and I woke up ready to go!  So far I am really happy with my progress on deadlifts and I actually hit another Personal Best today!  Here's how it went....

*Warm-ups excluded

Hybrid Sumo Deadlifts- 1x12@405 / 1x10@475 / 1x6@565 / 1x8@495
Leg curls- 3x8 / 1x10
Reverse Hypers- 4x10
Abductor- 3x15
Aductor- 3x15
Glute Kickback- 3x10

Sunday, March 13, 2011

Leg placement

Leg placement can make a huge difference in the gym and on the stage
 Legs are the one body part that can separate you from other competitors.  They are probably the most under trained muscle group in the gym.  One reason why is because they take a totally different mentality to train.  No one ever asks "let me see your quads" or "how much do you squat" when your walking around.  So one thing I try to do to keep things interesting when training legs is vary my foot and leg placement.  I do this through different exercise variation, such as wide stance and narrow stance squats.  Doing so can place more of an emphasis between your quads, hamstrings and glutes aswel as help push your physique to the next level.
Today, Tara and I took up the squat racks.  We kept a fast pace with a focus on depth and rep speed.  Overall really happy with how this one rolled and here's how it went....

*Warm-ups excluded

Front Squats- 2x8@315 / 1x8@315*1x35@135
V-Squat- 3x8 / 1x10
DB Walking lunges- 3x8 (Per leg)
Leg extensions- 4x8


Saturday, March 12, 2011

Shoulders with Ty!

I had an amazing workout today with Ty at Golds!  Its always great to hit the gym on a Saturday afternoon.  There is no one in the way, you can crank your music and do some work!  Also, we are probably going to meeting up tomorrow morning for legs.  I have a feeling its going to be one of those workouts, because I'm already getting excited to KILL IT!  Here's how today went....

*Warm-ups excluded

Hammer strength shoulder press- 1x8 / 2x6 / 1x8
Seated DB Lateral raise- 1x10@50's / 1x10@60's / 1x8@60's / 1x8@50's*1x8@40's*1x8@30's
High pulley reverse flyes- 3x10
Rope upright row- 3x10
Cable shrugs- 4x8 (3-1-3-1 tempo)


Tuesday, March 8, 2011

A positive support system

Hanging out with three of the four 3DMJ Coaches Eric Helms, Jeff Alberts and Alberto Nunez after the 2010 NANBF Washington State Natural
 Bodybuilding is touted as a very individual sport by how its always you against yourself, but one thing many people don't take into consideration is the use of a team or support system along the way.  I have been fortunate enough to cross paths with each member of 3DMJ on and off the stage and doing so I have really made some true friends along the way.  They have provided help, motivation and inspiration through their actions and words that is hard to describe in writing.  Just the thought that someone is going through exactly what I am really helps me continue to push my limits each day in and out of the gym.  It also really helped me bring my physique to the next level.  Also, make sure to keep positive influences around you each day to share your journey with.  Doing so will make it much more enjoyable and productive and will allow you to come in at your absolute best each and every time.

I had another amazing one today!  It took a little bit to warm up, but I finished strong!  I also put together a video of some highlights form yesterday and today.  Here's how it went.....

*Warm-ups excluded

EZ Bar curls(Bar=25)- 1x12@115 / 1x10@135 / 1x8@145 / 1x8@155
Machine press- 3x12 / 1x10

Incline curls- 3x10
Machine Tricep Extensions- 3x8

DB Hammer curls- 3x8@75's
Reverse cable kickbacks- 3x10


Sunday, March 6, 2011

You can do this tour

Had a great day today!!  Kevin James, Katy Wayman-White, Patty Smith and Debbie Wold all made their way to Wenatchee for a stop on the You Can Do This Tour that they are promoting all over Washington State.  It was held at Golds Gym and basically covers everything from planning for shows, contest prep, posing, use of trainers and all about natural bodybuilding in general.  I had a great time seeing everyone again and even had some chances to speak.  If anyone would like more information on the tour or competing in an NANBF show in Washington State please check out for more information.

Yesterday was also the final workout on my deload and I have to say I am MORE than ready to keep the progress rolling.  I really have some goals on my mind with deads and etc and I may give them a go within the next few weeks.  The workout was pretty plain and simple with extra warm-ups, stretching and foam rolling.  Here's how it went..... 

*Warm-ups excluded

Leg press- 4x10
Hack Squats- 4x10
Leg extensions- 3x12 / 2x10


Thursday, March 3, 2011

Big Papa Pump!

Spike TV’s TNA Impact is in town and I had a great opportunity of meeting Scott "Big Papa Pump" Steiner at Golds Gym of Wenatchee.  Noting gets you amped up to kill some Iron like seeing Scott toss the weight around.  All I have to say is the man has some GUNS!!!  He is a real down to earth guy and It was great to actually meet him in person.  I actually felt bad for bugging him for a picture during his workout, but I couldn't pass up this chance!  On the training front things are rolling and my deload week is almost over.  I am itching to hit it hard again, so I must be doing it right.  Here's how it went tonight.....

*Warm-ups excluded

Wide grip pulldowns- 4x8
Reverse grip BB rows- 3x15
Narrow grip pulldowns- 4x10
Stiff arm pulldowns- 4x10


Tuesday, March 1, 2011

Single arm dumbbell lateral raise

One of my favorite lifts for shoulders are single arm dumbbell lateral raises, so I thought it would be appropriate to post for the lift of the week.

This week's lifting plan is a deload week, so nothing too exciting weight wise.  I am pretty much keeping it a little lighter in all areas and at about  65% of my usual intensity.  It's a necessary evil, but very helpful in preventing over training, mental burnout, injuries and helps increase progress.  Next week things will be back to normal and all out.  Here's how today went down......

*Warm-ups excluded

Straight bar cable curls- 4x8
Dips (Body weight) - 3x25
Machine curls- 3x10
Machine tricep extension- 3x10
Seated DB Hammer curls- 3x8
Reverse Cable kickbacks- 3x10

Hanging leg raise- 4x10
Decline crunch- 4x15