If your a Bodybuiler, powerlifter, strongmen or just fitness minded individuals we all share a common goal among the iron, to improve. I geared this workout to the tribute to a great Strongman athlete, Jesse Marunde whom left us 4 years ago. I had the opportunity to meet and watch him preform at the 2007 NPC Empire Classic where I was competing at the time. Its people like Jesse that brought great intensity to the sport You always knew he was pushing it as hard as he could.
A little while ago I had the chance to try a few products from Barlean's. Their products are locally manufactured in Ferndale, Washington and they specialize in fish and flax oils. One of the products I love and have decided to keep in my supplement arsenal is their Peach Mango Omega Swirl. The taste is amazing and with all the health benefits from fish and flax, it is one thing I consider a staple in my daily routine.
Training has really been going well lately, especially since work has been so hectic. The daily routine actually helps keep me sane in many ways. Yesterday I was able to meet up with my good friend Ty for a great chest workout and we decided to go with a little higher rep scheme, since we haven't done anything like this for a while. I actually hit a PR with max reps on Barbell Bench with 225lbs!
Today I had a great one and here's how it went down.....
*Warm-ups excluded
Trap Bar Deadlifts- 2x15 / 1x10
Stanging Single Leg Curl- 1x12 / 1x10 / 2x8
Abductor- 3x10
Aductor- 3x10
Glute Kickback- 4x8
Many of you don't know, but back in December I slightly injured my back warming up on squats. Since then I had to stay away from them and place more of a emphasis on front squats and deadlifts, since they didn't seem to bother my back at all. It has been a slow process working squats back into my routine, but it actually seems to have been beneficial in the long run. I really feel that the switch is really is helping me bring up some lagging areas, add some thickness to my back and has really helped me focus more on my form. This weekend things were really feeling great, so I decided to start upping my weight and overall I am really happy with how they felt. Here's how it went.......
Breakfast is one of the single most important meals of the day. After all its called Breakfast because you are "breaking the fast." When it comes to my foods of choice I'm pretty plain and simple and usually stick to the same thing pretty much every day. My favorites are Oatmeal, blueberries and egg whites. I actually prefer to drink my liquid egg whites, because they are quick and they actually tastes like a thick glass of milk. Its also safe because they are pasturized and not raw. So its not really like "Rocky" but close.....
I was able to meet up with Ty for a great one! Here's how it went down......
*Warm-ups excluded
DB Military press- 1x10@100's / 1x10@110's / 1x8@110's / 1x10@100's
"Flexolate" Lateral raise- 4x10 SS
Single arm cable rear delt- 4x10
Since this is my off season, I try to plan some meals that are not measured so Tara and I can enjoy something a little different. We try to keep it as healthy as possible and one of our favorite places to go to in Wenatchee is the Wok About Grill. It's our local Mongolian barbecue and I have to say its perfect after a solid workout and if you haven't tried one before, you should! You get to choose from tons of meats and veggies then its all cooked on a iron grill at up to 300 degrees.
My training has really been on point lately and I have been having some great workouts. No huge PR's or anything, just solid all around and I really feel progress is being made. Yesterday I left it all in they gym and I really feel it was probably one of my best back workouts ever! Here's how it went......
Tanning touch ups before the 2010 NANBF Muscle Mayhem
It has almost been 1 year since I started my 2010 contest season and I have to say that my motivation is at an all time high to improve. Seeing everyone prepping this year and bringing their best really sets the standards high and I know I have a long ways to go to hang with some of the best on the stage. In just 9 days the 2011 NANBF Muscle Mayhem and IFPA Pro USA is taking place, which puts me at exactly 1 year out. Lately my training has been going great and I have been shifting some of my focus over to Squats and Straight Leg Deadlifts, which are some of my favorite lifts. When it all comes down to it, if your not putting 100% toward improvement, your just spinning your wheels. My goal is to do some damage!
I had the opportunity to meet up with my friend Cohn Wolfe who is currently prepping for the 2011 NANBF Washington State Natural being held on July 30th in Seattle, Washington. We ran through a great Back workout and even got a little extra posing in at the end. I have to say he is looking ready and is going to do some damage this year! This is by far one of my favorite parts of the sport. Seeing someone really step it up and do what it takes to take their physique to the next level and he is doing all of that. I had a great time and can't wait to see what he brings to the stage in less than 4 weeks!
Today I had a great leg workout and here's how it went down.......
*Warm-ups excluded
Cybex Leg press- 3x8 SSFront Squats- 3x10@225 (3-1-3-1 Tempo)
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.......
Its that time of year when Cherries are starting to come off the trees and work has really been picking up for me. On thing I have to do is make sure I am prepared for for some long days and keep pretty much all of my meals with me in my car. So I made my bi-weekly trip to Costco and stocked up with some essentials.
Today I stuck with a little more volume today and it was a great one! Also, here is a video of last weeks arm workout where I hit a back to back set PR on Barbell Curls with 155x8.
*Warm-ups excluded
BB Curls- 4x10@135 SS
Cable Pressdowns- 4x10
Spider Curls- 4x8 SS
Machine Dips- 3x15 / 1x20
DB Hammer curls- 2x10@70's / 1x8@80's SS
Single Arm OH Extension- 3x10
One thing I am trying to do this off season is keep some variation and really push myself to improve in all areas. I am doing this by incorporating a few different forms of cardio and one is Parachute sprints. This week I did them on Sunday, which is an off day from weights. All I have to say is It was a very humbling experience with a headwind, but they are an absolute blast and I am already looking forward to my next go with them.
Today I had a great one today with Ty and Gary. We kept it fast pace and suppersetted pretty much everything. Two were lifting and one was resting, it worked out great! Here's how it went down....
