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Post by rantorcha on Jan 11, 2011 15:12:33 GMT -5
Another great workout today. It wasn't the "event" that yesterday was, but it was pretty darn intense nevertheless. Of course, the day started with some cardio (30 minutes on my treadmill).
DELTS
Smith Delt Press - 2 sets w/ dropset on last
DB Side Laterals - 3 sets
BB Front Raises - 2 sets
Rev Pec Dec - 3 sets w/ triple drop on last
mini-CHEST
Incl Smith Press - 3 sets w/ drop on last
Dips - 2 sets
CALVES
Free Motion Calf Press - 3 sets w/ triple drop on last
Seated Calf - 2 sets
I was toying with the idea of doing another cardio session after training, but I was feeling pretty tired today. Besides, I am trying to make the diet do the work at this point. We'll see where that takes me by week's end.
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Post by rantorcha on Jan 12, 2011 16:12:51 GMT -5
Normally Wednesday is my off day from training, but with the new split I devised, every other week I do Quads. I did do my first session of cardio this morning on my treadmill.
QUADS
Smith Squat - not bad as far as weight is concerned. I'm not setting any personal bests since that isn't my goal right now for quads, but it did feel great!
2 sets with normal stance; 2 sets with wide stance; 1 quadruple dropset to finish things off!
Squat Machine 1-leg Lunge - 2 sets
Leg Extension ss/ Sissy Squats (holding stretch position for 4 seconds) - 2 superset and MAN was this tough at the nd
ABS
V-ups - 3 sets
Decline Crunch - 2 sets
CARDIO #2 - did 1st 10 minutes on Stairs, but my legs felt like they were packed with lead! Did the next 15 minutes on Elliptical...total of 25 minutes.
Doesn't look like much, but it was intense as hell.
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Post by Blade on Jan 13, 2011 13:54:35 GMT -5
That's my goal right now. I am cleaning the diet up but not totally keeping myself away from cheating on weekends. Maybe March is when I go full bore. Waiting to see the new NPC schedule to gauge it. I do know what you mean though. I was about 238 when I started and got down to 230. Started taking some supps and rose up to 243 BUT abs don't look so bad as they did when I was 238. I seem to only hold fat around my lower back and stomach. Weird! Isn't that nuts. I guess it can happen, but I am trying to go see Eric this weekend to see if I have a certain type of "goggles" that I am looking at myself through. lol LOL, I noticed I gained size and looked leaner from a pic taken over the holidays. My mirror tells me differenlty though! lol Maybe I should just take a pic each week instead of looking in the mirror |
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Post by rantorcha on Jan 13, 2011 14:28:42 GMT -5
Isn't that nuts. I guess it can happen, but I am trying to go see Eric this weekend to see if I have a certain type of "goggles" that I am looking at myself through. lol LOL, I noticed I gained size and looked leaner from a pic taken over the holidays. My mirror tells me differenlty though! lol Maybe I should just take a pic each week instead of looking in the mirror It's so funny you say that because with a shirt on, I look fantastic! As soon as I take it off, I feel blob-esque. I just can't stop obsessing. Being so lean for so long has really screwed with my mind now that contest shape is out the window. Oh well. I guess I'll have to go see a shrink now.  |
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Post by rantorcha on Jan 13, 2011 14:54:27 GMT -5
I had another great training session today. It was extremely focused and intense! My hodge-podge training split had me doing Hamstrings, mini-Back and Triceps today which was quite taxing. Plus after doing heavy/high-rep Rack Deads and a mini-Ham session on Monday and doing Squats yesterday, my lower back was screaming a little. BUT...no rest for the weary, as I've got big plans for myself - even if coach moves away from me! (insert crying here)
HAMS
Seated Leg Curl "Hoist machine"
Position-10/14, P-10/13, P-10/12
Lying Leg Curl
125/9..drop..80/9
125/7..drop..80/6
SL Deads - had to be really careful with my lower back
275/12, 275/10..drop..225/6..drop..135/6
mini-Back (width)
Pullups - 11, 8,6+1, 5 = 31 total reps (not very much rest between sets)
CG Pulldowns
225/8, 225/7..drop..180/5
Rope Stiff-arm Pulldown
140/13..drop..120/7..drop..100/7
TRICEPS
CG Smith Press
185/10, 185/9+1, 185/8+1..drop..16/7..drop..95/10
Seated Overhead Press
85/12, 85/10
Body-over bar Press
200/20, 200/18 - the stack only goes to 200 but was clearly too light! Oh well, I'll classify it as a burnout set.
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Post by Blade on Jan 13, 2011 20:20:11 GMT -5
LOL, I noticed I gained size and looked leaner from a pic taken over the holidays. My mirror tells me differenlty though! lol Maybe I should just take a pic each week instead of looking in the mirror It's so funny you say that because with a shirt on, I look fantastic! As soon as I take it off, I feel blob-esque. I just can't stop obsessing. Being so lean for so long has really screwed with my mind now that contest shape is out the window. Oh well. I guess I'll have to go see a shrink now. Yes I get it! I keep telling myself that it took 3 yrs to get to this point of a higher than wanted BF% so all in all I am not doing that bad, just not enough good! lol Married life has done this to me. In 07 I was lean and mean at 209 post contest. Now I am 245 and probably high 20s in BF. |
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Post by tank316 on Jan 16, 2011 21:45:49 GMT -5
Good one bro!! Glad things are going good!!! Thanks, TANK! You asked me when I was stepping on stage again...Well.....If I hold together, Oct 8th 2011!!! I have to drop 45 lbs though..eek!!! What? ? Is he thinking about Cali or moving back to NY |
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Post by littlebear on Jan 17, 2011 3:29:17 GMT -5
I'm not the only one who has trouble with weight too much on my body
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Post by rantorcha on Jan 18, 2011 16:29:44 GMT -5
[quote author=tank316 board=journals thread=2093 post=42575 time=1295232349You asked me when I was stepping on stage again...Well.....If I hold together, Oct 8th 2011!!! I have to drop 45 lbs though..eek!!! What? ? Is he thinking about Cali or moving back to NY[/quote] That's awesome, Tank! I can't wait to see the final results!!! And, sadly, on the NF site, he mentions it in a couple of different spots. He's lookin' to head back to Cali |
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Post by rantorcha on Jan 18, 2011 16:30:11 GMT -5
I'm not the only one who has trouble with weight too much on my body Not at all, LB. Not at all!!! |
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Post by rantorcha on Jan 18, 2011 16:31:55 GMT -5
I had a really nice weekend with the girls. We went out running around on Saturday, but stayed close to home on Sunday doing arts & crafts stuff and having our Family Movie Night.
Monday, besides going to the gym, I hibernated ALL DAY! I did absolutely nothing! I caught up on all of my DVR stuff and watched a movie - Salt. DAMN that girl is fine as hell! Not a bad movie, too. lol
So fast forward to today, I got up and did my cardio. In the afternoon, I hit the gym...
DELTS
DB Press
Side Laterals
Reverse Top Cable (rear delts)
Press Mach (face pad) ss/ Lateral Mach
mini-CHEST
Incl Hammer Press
Flat Hammer Press
CALVES
Free Motion Calf Press
Standing Calf Press
CARDIO #2 - another 15 minutes for good luck.
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Post by rantorcha on Jan 19, 2011 14:50:54 GMT -5
Keeping it pretty low-key today...giving the body a little bit of rest.
I did wake up and hit Cardio for 37.5 minutes on my treadmill, but other than that, I am keeping my diet in check (carbs pretty low). To be honest, I had been pretty half-assing my diet (esp on the weekends), but I think I've "gotten all of the poison out" (a la Howard Stern) and am slowly but surely regaining my food-sanity. We'll see. I make no promises. But I will say that I WILL be between 185-190 before I start adding back in carbs. Again, we'll see how it goes.
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Post by rantorcha on Jan 20, 2011 14:38:57 GMT -5
What a marathon workout today! Sheesh. I started out this morning with my cardio, but training today was a mother!
HAMS
Lying Leg Curl
Angled Leg Press (a la coach)
SL Deads
Seated Leg Curl
mini-BACK
WG Pulldown
Rev Grip Pulldown
CG Pulldown
TRICEPS
Incl Tri Ext
EZ Bar Pushdown
Dip Macine
Cardio #2 - didn't have time this afternoon & quite frankly, I didn't have any energy. I spent ALL of it, training and had nothing left in the tank.
Besides, I've got to gear up at smidge more energy for the girls this evening. Since it's my mom's bday today, we are taking her out to dinner.
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Post by masterschamp on Jan 21, 2011 12:42:37 GMT -5
Ramiro.....I gotta tell you,bro...as much as I am impresed by you as a TERRIFIC bodybuilder, I am even more impressed by your dedication to your children. As an educator, and, more importantly, as a father who realizes the true gift that a child is, I can say you are someone who deserves to be held in the highest regard. Your girls are lucky to have a dad like you. It is a HARD job being a dad at times, but there is NOTHING else that matters more. To say you have my TOTAL respect is an understatement.
Keith
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Post by rantorcha on Jan 21, 2011 15:19:49 GMT -5
Ramiro.....I gotta tell you,bro...as much as I am impresed by you as a TERRIFIC bodybuilder, I am even more impressed by your dedication to your children. As an educator, and, more importantly, as a father who realizes the true gift that a child is, I can say you are someone who deserves to be held in the highest regard. Your girls are lucky to have a dad like you. It is a HARD job being a dad at times, but there is NOTHING else that matters more. To say you have my TOTAL respect is an understatement. Keith Keith: There are very few times when words on a message board mean more than what you've written to me. To say I sincerely appreciate that post would not be doing it justice. You truly have no idea how great that made me feel. To get that sort of recognition from another dad (and an unbelieveable one, at that) is overwhelming. Thanks for that. |
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