Wednesday, April 27, 2011

Lunk Alarm!

I have a friend across the country that has been a huge inspiration for me. 3DMJ and  AAEFX athlete Big Jason Bosak!  The man is a beast and we both have very similar training methods.  He really playes a huge roll in motivation and always gives me something to strive for, knowing he is putting in the same work that I am at this very moment.  By all means its not a competition, just a source of motivation and support that really drives me to improve each and every day.  Lately I have really been rotating through the reps and today lined up to be a little higher, so I wanted to give 495 a try.  Had a great one this afternoon, here's how it went down....

*Warm-ups excluded

Hybrid Sumo Deadlifts- 1x10@405 / 1x13@495 / 1x8@495
Seated Leg curls- 4x10
Abductor- 3x15
Aductor- 3x15
Hyperextensions- 4x8(+50lbs)


Sunday, April 24, 2011

The Gym

Had a great time in Ellensburg this weekend visiting some family.  It was a quick trip, but its always great to just get away.  I was able to make some time and head into The Gym, one of the gyms I used to train at during college. It was a great leg session and I was dripping at the end.  This week I stuck to a little more volume with Front squats and really just focused on the speed and depth.  Here's how it went.....  

* Warm-ups excluded

Front Squats- 4x8@315 / 2x6@335
Leg press- 4x8
Smithmachine Lunges- 2x10
Leg extensions- 5x10


Friday, April 22, 2011


Today I went in early and hit up a great Back workout before work.  Its always a great feeling to start to the morning with an amazing workout, kind of gets you amped for the day.  Tara and I are headed over to Ellensburg for the weekend, so I may also have a chance to meet up with one of my friends for a session at The Gym.  It''s a great place and one of the gyms I used to train at during college.  I'm really looking forward to it!  Sometimes is nice to just get away into a different atmosphere, even if its the same thing you would be doing at home. 

*Warm-ups excluded

WG Pulldowns- 3x12
Ehlis Row- 4x10@255
Nautilus Compound Row- 4x10
Stiff arm pulldowns- 4x12


Thursday, April 21, 2011


Really happy with how this week is going in the gym.  I really feel like I never missed a stride and I'm pressing right back to improving in all areas.  Also, I saw a quote today that was a great one, so I have to share it.

"Anyone can have a good workout when they feel good, that's nothing. Champions find a way to have a great workout when they feel like shit." - Dr Layne Norton

I'm going to play with some volume for a bit and see how it goes.  Here's how it went down....

* Warm-ups excluded

SLDL- 3x12@405
Leg curls- 1x10 / 2x8 / 2x6
Abductor- 3x15
Aductor- 3x15
Hyperextensions- 4x12

Standing calf machine- 4x10
Seated calf press- 4x12

Tuesday, April 19, 2011


Things are starting to feel back to normal, or as normal as I can be.  Its amazing how something so little like a cold or flu which only lasts a few days can throw off your routine.  It makes you really dig down and use the mental aspect of the sport to get the work done.  I'm still working up to full strength so I kept it short, but sweet tonight.  Here's how it went down....

*Warm-ups excluded

BB Curls- 1x15@135 / 1x12@135 / 1x10@135 / 1x8@135
Machine Pressdowns- 4x15 (Slow Tempo)
Single arm Incline curls- 2x12 / 2x10
Cable reverse presssdowns- 2x12 / 2x10


Sunday, April 17, 2011

Back to work

Today was my first day back to the gym since last Wednesday.  I have been running a high temperature and feeling slightly under the weather, so it was best to just get some much needed rest and recovery.  I was itching to get back to it today, so I decided to go in and do some leg work with a Quad emphasis.  I kept it a little lighter, fast paced and broke a great sweat!  Here's how it went....

Leg press- 4x10
Smith machine squats- 3x20@405
DB Lunges- 3x8
Leg extensions- 4x12


Tuesday, April 12, 2011


One approach I have to lifting is to imagine that each workout I am putting myself on the frontline.  You have to leave it all in the gym.  I'm not saying that I don't ever joke around or have fun with others.  I'm just saying you have to lean to flip the switch and put 100% focus on the set at hand.  That's one reason I usually take a long approach to each set.  I visualize, prepare and then finish the set.  Here's an example of my approach for Front Sqauats from this past weekend. 

I was able to meet up with my good friend Eric for today's workout.  We kept it fast pace and pretty much flowed from exercise to exercise.  Here's how things went.....

*Warm-ups excluded

EZ bar curls (Bar=25lbs) -  1x12@115 / 1x10@135 / 1x8@155 / 1x12@115
RG Cable Pressdowns- 4x10 (Stack + 20lbs)
Machine Incline curls- 3x10
Dips(BW)- 1x10(3-1-3-1 Tempo) / 2x25
Rope Hammer curls- 3x10
Single arm cable OH Extension- 3x10

Standing Calf press- 4x8
Seated Calf press- 4x12


Saturday, April 9, 2011


I am the type of person who really loves to train solo.  I always go to the gym with Tara, but we usually end up doing our own workouts, even if we are on the same split and meet up whenever either of us needs a spotter.  Its a great stress relief for me since I am around people all day for my job and I can just plug in my headphones and go to work.  Which is great so I can just focus on moving some weight and feed of my own internal motivation.  Don't get me wrong, I love training with a partner and I have with a few great friends over the years, but I usually only meet up for one or two workouts a week, so other than that solo is the way I roll.  

Had some great workouts the last few days!  I was able to meet up with my friend Eric on Thursday for some a great back workout and then today I went solo and trained some Chest.  Here's how it went.....

*Warm-ups excluded

Smithmachine Incline Press- 1x10@275 / 2x6@315
Hammer Stregnth Decline Press- 4x12
Flat DB Flyes- 4x10@60's
Low Pulley Flyes- 4x10


Wednesday, April 6, 2011


There are three major definitions of the word Drive.  First, it means to push or press onward forcibly.  Second, it means to put to flight by force or influence.  Lastly, it means to guide or direct.  The question is, what drives you to improve?  For me it is knowing others are doing exactly what I am doing right now.  They may be lifting more, but that is what keeps pushing me to improve day in and day out. 

What drives you to be your best!

*Warm-ups excluded

Hybrid Sumo Deadlifts- 1x8@405 / 1x23@405 / 1x15@405
Leg curls- 4x6 (Slow Tempo)
Standing calf press- 4x10
Abductor- 3x15
Aductor- 3x15
Seated Calf press- 3x12


Tuesday, April 5, 2011


Patience is a virtue in the sport of Bodybuilding.  Many times people fail in their routine because they are not satisfied by their short term gains and do not have the patience to see the long term goal. Patience means that, you are able to wait for whatever happens and be consistent in your training no matter the period of time. 
Had a great one and here's how it went down.....

*Warm-ups excluded

Front Squats- 2x8@315 / 1x5@365 / / 1x8@315
Single Leg press- 4x8
Hack Squats- 4x10
Leg extension- 3x10 / 2x8


Saturday, April 2, 2011


Tempo is definitely one of the most overlooked parts of a workout routine. Many people are usually more concerned with how much they are lifting rather than how they are lifting it.  When you slow down and focus on your tempo you will not be able to lift as much weight, but the quality of the lift will be much improved.  It also increases the TUT (Time under tension) of the working muscle.  Tempo is usually shown as counts that you do in your head or with a partner to time. An exercise with the tempo of 2/1/2 is preformed with a count of 2 on the eccentric, or lowering phase.  Then a 1 second pause at the bottom of the exercise leading to a count of 2 during the concentric, or raising of the weight.  Next time try mixing up your routine with a change in tempo to help progress and push your physique to the next level.

Today was Chest and calves, so I decided to slow things down.  Here's how it went.....

*Warm-ups excluded

DB Incline press (Slow Tempo) - 2x8@120's / 1x6@120's
Hammer Strength Flat press- 4x10
Machine Flyes- 4x8

Standing Calf press- 4x10
Seated Calf press (Knees bent)- 3x12