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Post by rantorcha on Jan 3, 2011 16:11:45 GMT -5
Well, it has been almost 2 months since my last show and I've really been taking things easy since then. But now....IT'S TIME! It's time to take things to a new level. I'll be taking this entire year (at least...and maybe more) to make major improvements to my physique.
So here's the plan...I will be taking the next 3-4 weeks and will be trying to lose a little of the BF that I've gained over the course of the last few weeks. It isn't THAT much, but too much for my psyche after being so lean for so long.
Once I reach my goal of between 185-190 (I'm at 195 right now), I'll be starting my "true" off-season. However, that doesn't mean the training changes. After letting my body heal for the last couple months from almost 2 full years of competing, I am ready to hit the weights will a new determination and drive.
With that in mind, here is the split I'll be using for the time being. We'll see how things go.
M - Back (incl low back), Traps, mini-Hamstrings
T - Delts, mini-Chest, Calves
W - Quads (every other week), Abs
Th - Hamstrings/Glutes, mini-Back, Triceps
F - Chest, mini-Delts, Biceps/Forearms
It may seem like a lot on paper, but I tried it last week (as my first week back at the gym) and it was ok. We'll see how I feel after a couple of weeks and maybe I'll switch things up. Until then, it's TIME TO GROW!!!
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Post by All American Dave on Jan 3, 2011 20:07:59 GMT -5
Sounds good Ramiro, will be following!
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Post by rantorcha on Jan 4, 2011 19:20:47 GMT -5
Not much time to update, but here's a quick and dirty update...
DELTS
DB Delt Press
Plate Front Raises
WG Upright Row
Power Partial Side Laterals
mini-CHEST
Incl Smith Press
Cable Crossover
Dips
Cardio - (round 2) 20 minutes on elliptical
Round 1 done in the morning for 30 minutes.
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Post by Blade on Jan 5, 2011 17:12:18 GMT -5
Welcome back
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Post by tank316 on Jan 5, 2011 17:54:39 GMT -5
Good one bro!!
Glad things are going good!!!
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Post by rantorcha on Jan 6, 2011 14:26:54 GMT -5
Thank you sir...glad to be back! |
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Post by rantorcha on Jan 6, 2011 14:40:37 GMT -5
Good one bro!! Glad things are going good!!! Thanks, TANK! |
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Post by rantorcha on Jan 6, 2011 14:41:38 GMT -5
After a day off yesterday (aside from my 40 minutes of morning cardio), it was back in the gym this afternoon.
Of course, more cardio this morning - 25 minutes in the morning. But, training was especially fun today.
HAMS/Glutes
Lying Leg Curl - 3 sets with 1 dropset on last set
High, Close-stance Leg Press - 3 working sets
Abduction Machine - 2 sets of 25-30 reps
DB SL Deads - 2 sets...holding stretch at the bottom
mini-BACK
Rev Grip Hammer Pulldown - 2 sets with dropset on last
Pullups - 4 very short sets (lol)
(these were tough after Rev Pulldowns!!)
Stiff-arm Pulldown - one triple-dropset
TRICEPS
Machine Dips - 2 sets w/ dropset on last
Incl Tricep Ext - 3 working sets
EZ Bar Pushdowns - 2 sets w/ dropset on last
CARDIO #2 - 20 minutes on Stairmill
I am pretty tired after this one, but I am really pleased with my intensity, effort, etc. My strength could be a little better, but hey...you can't have everything all the time, right? All I know is, I can't wait to start using Test Charge again.
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Post by rantorcha on Jan 6, 2011 14:49:27 GMT -5
For those who are interested, here is my supplement regimine that I am following the next few weeks. Obviously everything I am using right now is made by EFX. If anyone has any questions, feel free to ask. This shizzzz is awesome!  LBA Pro - 3-4x a day Nytric Pro - 1 cap before cardio; 2 caps pre-workout LG5 Pro - 1 srvg post-workout; 1 srvg before bed Cell Rush - 1 srvg pre-workout (I am using up my Cell Rush stash for now) Kre-Alkalyn - 1 srvg post-workout Other "regular" supplements I'm using are... V&M (multi) HBM - 2 caps in the morning; 2 pre- and 2 post-workout ZMA - 2 caps before bed V3 - with higher carb meals And of course...NF-Pro for my protein shakes coupled with what's left of my Kre-Generator post workout. |
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Post by rantorcha on Jan 7, 2011 14:59:08 GMT -5
Slowly, but surely. That's my motto for the next year or so. That's the way I want to grow. However, I can certainly describe this week that way for how it went. Slow, but surely, I am getting my strength back. Slowly, but sure, I am getting my stamina back. It was a good end to the week for me. I got my 30 minutes of cardio in this morning on my treadmill. Then by the afternoon, I was ready to go. I usually start with an incline press, but decided today to hit a flat machine first. It was a great start to today's workout... CHESTMachine Press - 3 working sets Incl DB Press - 3 sets w/ dropset on last (had to swallow my ego a bit and lower the weight to make this effective since I didn't do these first) DB Pullover - 3 sets Incl Hammer Press - 2 sets w/ drop on last mini-DELTSFace-pad Machine Press - 3 sets w/ dropset on last Side Laterals - same as above BICEPS/ForearmsDB Curl - 2 sets 90 degree Preacher - 2 sets Lying Top Cable Curl - 2 sets CALVESSeated Calf - 3 sets w/ triple drop on last Press Calf - 2 sets w/ drop on last CARDIO #2 - not today kids...I'm beat! Now it's time to get soem rest and have some fun this weekend! |
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Post by littlebear on Jan 10, 2011 2:27:23 GMT -5
welcome back and I will follow this!!!
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Post by rantorcha on Jan 10, 2011 15:40:20 GMT -5
welcome back and I will follow this!!! Thanks, LB! |
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Post by rantorcha on Jan 10, 2011 15:41:15 GMT -5
I had a really cool weekend. Got to do a little having-fun and a little spending some unexpected time with the girls. Mom had something to do so I took the girls for dinner and some dessert at Cold Stone. On Sunday, I even got in 30 minutes on the Stairmill. So, after a pretty fun-filled weekend, it was back to work today.
If you've been reading my "new" journal, you know I am trying to lose a little bf before really starting my true off-season. Have I been sticking to a diet 100%...no. However, I am "true" during the week and am giving myself some room to breathe on the weekend. I think I have lost a little bf, but my weight has actually gone up a little. Very strange. We'll see where I'm at this week and maybe we'll do some more tweaking. Heck, I may even get to train with Eric. If I do, maybe he can have a quick look. It'll be embarassing since he is 2 weeks out!! lol
Today started as usual...with 35 minutes on the treadmill. By the afternoon, it was time for Back & mini-Hams. I tried to go heavier, but I still seemed to get at least 8-10 reps for everything. Oh well. I don't want to sacrifice form & feel for weight.
BACK
D-bar Pulldowns
225/10, 225/9+1, 240/7+1..drop..180/6
CG Seated Row
225/8, 225/8+1, 240/6+1..drop..180/6
Rev Grip Bent Row
225/12, 255/8+1..drop..225/6
Rack Deads
385/11, 395/9, 405/8..drop..315/6
TRAPS - Behind-Back Smith Shrug (slow & controlled)
225/15, 225/15, 225/13..135/8
mini-HAMS
Smith Lunges
135/12, 135/12
Single Leg Leg Curl
50/12, 55/10..drop..35/7
Abduction Machine
145/30, 145/17
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Post by Blade on Jan 10, 2011 17:04:03 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!
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Post by rantorcha on Jan 11, 2011 15:12:01 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 |
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