House projects always take longer than expected, especially when your trying to live in the same place. Right now Tara and I are in the middle of remodeling our kitchen and we are just finishing our the tiling. Things are finally coming together and we were able make some time this afternoon and head into the gym. Here's how it went......
*Warm-ups excluded
Pullups- 1x12(BW) / 1x8(+55) / 1x6(+55) / 1x8(BW)
DB Rows- 1x10@200lbs / 2x8@210lbs
NG Pulldowns- 4x8
Stiffarm Pulldowns- 4x10
Lately I have been lifting with my friend Alex who has large background primarily focusing on Powerlifting. So far we have been training with a little higher volume and variation for our routine, but now we are going to start mixing things up by throwing in the use of bands and chains into our program while using more of a pyramid scheme. I'm really excited to see where this takes us and I have no doubt each session will be a blast with all out intensity! Sometimes it's great to just mix things up.
Bodybuilding is probably one of the most subjective sports and it usually comes down to what is favored at that time or day. One of the things I have heard time and time again is that I may not carry a very aesthetic physique because of how I am built, shorter and blocker. This creates an illusion of a thicker waist that is often not favored for symmetry. One of the things I have been doing over the years is working with the genetics I have been delt and constantly striving to bring a improved overall package each year. Doing this means placing more of an emphasis on some weaker areas in an all out effort to bring them up. When it all comes down to it everyone is born with certain genetics, what you do with them is entirely up to you.
Had a great one and here's how it went...
*Warm-ups excluded
Hammerstrength Lat pulldown- 4x8
Ehlis row- 1x12@295 / 1x10@315 / 1x8@315 / 1x8@295*1x10@205
RG NG Pulldown- 4x8
Seated WG cable row- 3x10
Hammerstrength Pullovers- 4x10
I have been using Flexsolate straps for about the past 4 years. They are a solid product that really allowes you to use anything as a grip free attachment, which is great for throwing in some variation during my workouts. Unlike straps and wraps, these grips slip around your wrist for a great range of motion. They also can be picked up pretty cheap, around $18 and they hold up very well. Here's an example of me using them during a set of Narrow Grip Pulldowns.
This past week has still been pretty busy at work, but there is a light at the end of the tunnel and things should hopefully be getting back to normal pretty soon. Training has been spot on and I have actually really enjoyed the change of pace during some of my recent workouts. I have been getting in and out of the gym in about 45 minutes, so the pace has been set pretty high lately. Here's an example of my peak set from my chest workout on Friday. This one left me pretty sore!!
Today I finished up the day with some back and here's how it went down.....
Getting some final posing critiques before the 2010 NANBF California Natural Muscle Mayhem
Work has really been picking up the last few days and it looks like I am back to working 7 days per week again. For those of you that don't know, I work at a Fruit Brokerage that specializes in processor fruit and we currently handle about 90% of all cherries from California all the way up to Washington and even into Canada. The big difference this year is I am not prepping for the first time in 5 years!! It really makes for some crazy times, but its only lasts for a few months. I actually don't mind it too much because it really adds a sense of structure to each day and kind of puts me in a mode to really step things up. Each day I know what I have to do, so I just have to do it and of course I always make time for my workouts. They might just be a little sporadic with times, such as I might have to lift in the morning or later in the evening. The one thing I can guarantee you is they ALL get done! After all everyone has to have a little "me" time.......
I recently invested a new set of grips from Versa Gripps, the PRO series. Today was the first day I had the chance to actually use them and I gotta say I'm more than impressed! They are very high quality, can be used as a replacement to straps and also can be used for pressing movements. The grips are very easy to use and unlike straps can be left on and not get in the way, even when they are not needed. This makes it easy to move from exercise with ease and not have to worry about taking them off between sets. I purchased them directly from the Versa Gripps website and they arrived to my house in just 4 days. They are at the higher end for price, about $55.00 to the door, but I really feel that after using them today they are going to be worth every penny. Overall, if you don't mind the price I highly recommend them and I look forward to using them a little more during some of my workouts.
Yesterday I was able to meet up with Gary for a great Chest and ab workout. I was actually able to hit another PR in Incline DB Press, so I can't complain with that!! Here's how it went down.....
When it comes to my pre workout meal I am pretty consistent and like to eat about 1 1/2-2 hours prior to lifting. My favorite, by far is Chobani Yogurt......well three at a time. I purchase it at our local Costco by the case and it comes in three different flavors, strawberry, blueberry and peach. I tend to stick to the pre packaged containers right now because it is easy to store in my cooler for the day and already pre measured. Since it is technically my off season I'm not as anal retentive with measuring so I just go off the label. Here is the breakdown.
Fat: 0 g CHO: 60 g Pro: 42 g ------ Total: 408 Calories
Now onto some training. I was able to meet up with Gary again today for some Chest and here's how it went down.....
Pushing your physique to a next level means you are able to push through the pain. Not the pain your thinking of such as from an injury or etc. It's pain where the average person or the competition stops short because it feels uncomfortable. This is one of my favorite parts of the sport. Continually trying to push myself further than last no matter how much it burns. I had a great one today and was able to meet up with one of my good friends that I haven't been able to lift with for almost two years, so I took advantage of a good spotter. Thanks Gary!! Here's how it went down.....
Yesterday I played in a "Best Ball" golf tournament for work put on by Stemilt Growers. All I have to say is I never thought 18 holes would be hard, but when I haven't played in about 5 years and that was the second time ever that I have played more than 9 holes...it was!! I actually did pretty decent considering and managed to actually get a few decent drives, so of course I had to break out the video camera. My good friend Shaun even drilled the longest drive for the whole tournament, so that made up some ground for our team! All and all it was a great day, got a little sunburn and helped some charity.
Today's workout was chest and abs. I kept it a little lighter with higher reps to start off, then finished strong. Here's how it went....
Right now I am about 428 days out from my first IFPA Pro show and I have never been this motivated to improve since I first picked up a weight. Overall I am more than happy with how my off season is going so far and I hope to bring a much improved physique to the stage next year. Yesterday I was able to get in a Chest and Calf session with Ty. Since we both haven't been able to do Flat Barbell bench in quite some time, we thought it would be a perfect start to a great workout. Here's how it went.....
Its Apple Blossom here in Wenatchee all this week, so things are crazy to say the least. There is a Food fair, carnival and two parades that finish off this weekend and then its back to normal! I can't wait!! I went in a little early today to hit up chest and abs before they started closing down some of the streets for the parade tomorrow morning. I am also posting a video from my peak set of Hybrid Sumo Deadlifts from Wednesdays workout. It was a great one and here's how it went.....
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.....
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.....
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.....
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
Since I have been placing more of a focus on Front Squats into my routine I have noticed a huge difference in my quad development. They also allow a more natural movement which is easier on my lower back and knees. Here are some examples of bar placement and travel for the three different squat variations.
1-Front Squat
2-High Bar Squat
3-Low Bar Squat
Now onto today's workout. The gym was really packed and Tara and I couldn't even find a parking spot! Gotta love days like those! I decided to stay with a little more volume on the DB's and I am really happy with how this one went. Kept all the reps slow and controlled.
*Warm-ups excluded
DB Press- 3X10@130's / 1x8@130's
Nautilus Incline press- 4x8
Machine Flyes- 2x8 / 2x10
High Cable Flyes (Mimic Most Muscular)- 2x15
I started preforming rows this way a few years ago when I was having some wrist issues, which were aggravated by Barbell rows. I absolutely love the movement, so I had to find a way to work around using a straight bar. The name came about last year from a good friend of mine. A natural competitor, 3DMJ and All American EFX sponsored athlete Jason Bosak. A few pointers are to keep your knees slightly bent, chest up and your elbows in. Here is a back relax shot of mine from the 2010 California Natural Muscle Mayhem in Sacramento, CA.
One of the things I really want to focus on in this blog are some different variations of lifts that I incorporate into my routine. Every Monday I am going to post a "lift of the day" that will show some insight of the way I preform some exercises. Now on to today's session. I kept the form tight with a slower rep speed and here's how it rolled....
Pretty plain and simple workout tonight. I really wanted to go a little heavier with the Dumbbells today and I ended up not getting as many as I wanted on my last set. So, I decided to make up for it and squeeze in a drop set. Here's how it all went down....
