One of the things that I have found to be key in keeping my intensity up during training is to have some fun with it. Try to think out side of the box, especially when it comes to forms of cardio. We all know how exciting the treadmill and stepmill can be, so sometimes its best to try and take it outside. This photo is a sneak peek to whats going down this weekend. Much more to come......
Today I went in and hit up some Back tonight and here's how it went down.....
2010 NANBF Washington State Natural Overall Posedown. Jon Stockwell-Men's short class winner / Luke Ehlis-Mens Med class winner / Sekona Taufa-Mens Tall calss winner
Its not for the trophy, after all its only made of plastic. How many people know who Doug Miller, Phillip Ricardo Jr and Martin Daniels are? So, its not for the fame. The prize money is so small considering the time and effort you put forth each and every day. So, its not for the money. "Why do you do what you do?" My answer is because I want to be better than I was yesterday. Natural bodybuilding is about the challenges you face head on each and every day in this common goal of self improvement. Bringing your best and never having to second guess if you could have pushed yourself a little harder. Its about the friendships you make along the way and sharing a common journey to the stage. That is why I do what I do and I wouldn't have it anyother way.
Had an amazing leg workout this weekend! Here's how it went....
*Warm-ups excluded
Front Squats- 1x10@315 / 1x3@405 / 1x22@225
Narrow Cybex Leg press- 4x8
BB Lunges- 4x10@135
Leg extensions- 2x12 / 2x10
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.....
6 weeks out from the 2010 NANBF California Natural Muscle Mayhem
"The show doesn't start until the competition turns around." Its a great saying and it's also one area that is often over looked in the gym. The Back actually plays a critical role in your health and development, as well as in injury prevention. Over 8% of all adults will develop some sort of back injury during their lifetime. The key in maintaining a healthy lifestyle, staying active and be sure to practice proper injury prevention by stretching, foam rolling and keeping proper form during lifting.
I was able to meet up with my good friend Ty for a great back workout. Here's how it went.....
*Warm-ups excluded
Pullups- 1x10(BW Slow) / 1x8(+45) / 1x6(+45) / 2x8(BW Slow)
Hammerstrength Seated Row- 2x10 / 1x8 (All sets with 6x45's per side)
Seated WG Cable Row- 3x8
Stiffarm Pulldowns- 3x10
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.....
June has started out with this past week being a crazy one to say the least. Tara has been working 24/7 with Spool No.72 getting ready for a HUGE vintage sale this weekend in Spokane, Washington called Farm Chicks. If you get a chance check out the website and you can see what it is all about. Everyone has put so much hard work into it I can't wait to see how it goes!
Today was an off day from the gym, but I went in yesterday for some arms and abs. Here's how it went down....
One of the things I have had a ton of questions on is what types of foods do I typically eat during my contest prep and off season. They actually are not that different, the major difference is in the amounts. I tend to lean more towards what most would consider "clean foods" but I also try to fit certain foods into my daily nutrient ratios. Healthy eating shouldn't be miserable. This is one reason why so many people fail on "Diets," it should be a lifestyle change that includes wide variety of foods. The key is to think outside the box and be sure to measure everything while dieting! Here's what Tara and I had tonight.
Nothing is better for dinner on Memorial Day weekend than Hot Dogs......well Soy dogs!
Here's the breakdown from this meal..... Fat- 7 g CHO- 63 g Protein- 50 g ------------- Total- 515 Calories
Today my main focus was on speed work and form. Here's how it went down.....
*Warm-ups excluded
Front Squats- 1x20@225 / 3x8@315
Narrow Leg press- 4x10
Smith machine Lunges- 3x10 (Each leg)
Leg extensions- 4x10
Recently I was asked a question in my BodyBuilding.com training journal that I thought I would share. "Was your chest always an easy body part to develop, did it come naturally, or did you ever do anything to attempt to "bring it up" as far as in thickness?" One thing I have been lucky to have going for me was wider shoulders, a gift from my parents genetics. I really feel my bench has never been great, but it has always been above average. When I graduated high school I hit a PR of 310 weighing 175lbs....but I wouldn't say I had a thicker chest at all. I really feel that the consistent training over time has really helped me develop it, much like other areas. I have been consistently lifting for 12 years for sports and now onto bodybuilding. I really feel that my best gains, as far as density have been during the past 3 years. The only major difference in training during this time has been that I now place much more of a emphasis on Dumbbells, Incline presses and I have actually cut way back on flat Barbell bench. All in all I really feel that great improvements are made with time and effort.
Now onto today and it was great! I was able to meet up with Gary again today for another epic workout 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.....
Not every workout you run through is going to be your all time best. You have to have a bad one to appreciate what a good one is. All you can do is leave it all in the gym each and every time. Your not going to be setting PR's during every workout, but the one thing you can do is be sure that you gave it your all at that time.
Today I kept it fast pace and stuck to supersetts throughout the workout. Here's how it went.....
