RAntorcha - New & Improved Natural Freak

[rantorcha]

Today started out as normal with 30 minutes on the treadmill, but I have to be honest, I was TIIIIIRED and pretty damn sore too! You know what that means...this weekend is all about rest.

I managed to hit the gym with my usual attacking mindset, but for some reason I wasn't hitting that zone. Nothing felt right. I couldn't get that elusive squeeze in the muscle. Not sure what the heck was wrong today, but it sure wasn't clicking.

That didn't stop me from getting a kickass workout though.

CHEST
Smith Incl Press
Incl DB
Wghtd Dips
Incl Hammer Press

mini-DELTS
Hammer Press
Power Partials - side laterals (triple drop)
Side Laterals

BICEPS/Forearms
Incl DB Curl
Hammer Curl
Wrist Curls

CARDIO #2 - 25 minutes on the Elliptical

ABS
Ok...now I am REALLY tired!

[littlebear]

Everyone has sometimes a day like that, but you did train so the muscles had their stimulation

[rantorcha]

What a terrific weekend! I didn't do too much, but what I did do, was fun as hell. Friday I hung out with several friends; Saturday I hung out with my cousin for most of the evening and then Sunday I actually took my mom to South Beach! We went to a couple of different places on the beach for drinks. It was awesome. We even ended up at the ever-famous Clevelander. We had a great time drinking and people-watching. Hell, I even managed to sneak in a good cardio session on Sunday morning.

So, today I slept in a little but still managed to get in my morning cardio.

I decided to change things up a bit and do a Modified Power Week. However, instead of the normal 4-6 reps for Power Week, I am going for more like 5-8 reps.

BACK
Corner T-bar Row - 3 sets
WG Seated Row - 3 sets
Pullups - keep going until 30 total reps
Reve Bent Row - 3 sets

TRAPS
DB Shrug - 3 sets

mini-HAMSOne-leg Lying Leg Curl - 3 sets
Abduction - 2 sets (higher reps)
SL Deads (hold for 3-sec) ss/ Jefferesons - 2 sets each

CARDIO #2 - 20 minutes on Stairmill

[tank316]

I decided to change things up a bit and do a Modified Power Week. However, instead of the normal 4-6 reps for Power Week, I am going for more like 5-8 reps.


I have done this myself, due to my shoulders, and I must say, I like it a lot!

[rantorcha]

Jan 24, 2011 19:56:56 GMT -5 tank316 said:

I have done this myself, due to my shoulders, and I must say, I like it a lot!

4-6 reps is too harsh on me...guess I'm too old. My neck is a major issue when I strain doing 4-6 reps. I do miss those days though!

[rantorcha]

I had a bit of a scheduling issue yesterday. I had to meet my boss in the morning, so I couldn't train until the afternoon. Between work, training and then going to pick up the girls, my computer time went down to zero. That said, I did train Delts & mini-Chest, but didn't have enough time to get in my 2nd cardio session.

Today I am back to normal. I hit cardio this morning for 32.5 minutes.

For training this afternoon, I did my bi-weekly quad-day. This was the only bodypart that I will not doing performing my modified-Power rep ranges

QUADS
Leg Press - 7plts each/18, 7plts ea/17, 7 plts ea/15
Squat Machine (facing pad) - 3 plts each/15, 3plts/16
Walking Lunges - 100/20 total steps; 100/24 steps
Sissy Squat (3-sec hold @ bottom) - bw/10; bw/10 (HOLY COW that was rough)

CALVES
Seated Calf - 3 sets
Leg Press Calf - 3 sets

ABS
Lying Leg Lifts - 2 sets
Decline Crunch - 2 sets

CARDIO #2 - well, I tried! I got 5 minutes in and my legs couldn't take it. I rationalized to myself that my workout today was much like a serious carido session, so it was ok not to do more. lol

[rantorcha]

Today started out a little strange...I woke up with a bit of an ear-ache. Not sure what that was all about, but I thought maybe I was getting a bit run down. So I decided to skip my morning cardio today and give myself that extra 1/2 hour of sleep.

I ate my meals as normal and by the afternoon, I was feeling a bit better. I continued with my Modified Power Week (except for Hams). I guess it was all good today, except I didn't have much time for cardio afterwards either. I guess cardio isn't in the cards today. That's ok...I'm not competing any time soon and it's the first time in months I've skipped it. I guess it'll just be me giving my legs a rest.

HAMS-Glutes (higher reps, but still heavier than normal)
Seated Lef Curl - 3 sets
SL Deads - 3 sets
Angled Leg Press - 2 sets

mini-BACK (modif. Power)
DB Pullover - 2 sets
CG Pulldown - 3 sets
Rev Hammer Pulldown - 3 sets

TRICEPS
Ez-bar Pushdowns - 3 sets
Dip Machine - 3 sets (entire stack)
Lying Incl Ext - 3 sets

[naturalleo]

You are very consistent, I'll give you that. It is nice to read your training journal, you have a great regimen, keep it up!

I just read through all the other post on your blog, I read about your ear ache, those can really be painful .... This happens to me sometimes, I like to use a little bit of Hydrogen peroxide dipped with a Q-tip. When your ear starts to slightly form a bubble or two, this is a good sign that you help remove any loose wax. I know this all sounds funny, but it is pretty common stuff. Also, this has happen to me once before believe it or not, caused from the neck muscles with this same type of scenario. Like I said this probably sounds weird talking about, so for what its worth.

[rantorcha]

Jan 28, 2011 14:14:43 GMT -5 naturalleo said:

You are very consistent, I'll give you that. It is nice to read your training journal, you have a great regimen, keep it up!

I just read through all the other post on your blog, I read about your ear ache, those can really be painful .... This happens to me sometimes, I like to use a little bit of Hydrogen peroxide dipped with a Q-tip. When your ear starts to slightly form a bubble or two, this is a good sign that you help remove any loose wax. I know this all sounds funny, but it is pretty common stuff. Also, this has happen to me once before believe it or not, caused from the neck muscles with this same type of scenario. Like I said this probably sounds weird talking about, so for what its worth.

Leo, thanks for all of that. That is something I will try next time (if it happens again). I actually have a history of ear issues. Matter of fact, my parents had to move from NJ to FL when I was little on the recommendation of the doctor due to persistent ear issues.

They rarely happen now, but when they do, it isn't fun. Thanks again!

[rantorcha]

I had a very strange weekend, but now it's all better!

Friday, I felt like dog crap again when I woke up so there was no morning cardio. By the afternoon, I wasn't feeling too much better but decided to trian anyway. I did ok, but afterwards and into the night I was feeling all sorts of achy. It felt like I was coming down with a seriosu flu bug, but after a good night's sleep, it was as if nothing happened. WEIRD!

Weekend was good...had a really nice time with the girls. I even took them to Sidney's classmate's bday party. It's funny because the grandmom asked me "where my wife was". I told her I didn't have one. Then she commented on how nice it was to see a father take an active role. I guess it isn't normal in most worlds. lol

This morning, it was back at it. I was eager to do cardio again ( I know...nuts!)

For training this week, I decided to do another Modified Power Week (from 5-8 reps). WOW, what a start...

BACK
Corner T-bar Row
5plts/16
6plts/7+1
6plts/6+1
Rev Bent Row
275/7, 275/7, 275/8+1
RACK Deads
405/13, 425/10, 445/7 (PR?)
Pullups (inner grips)
12, 8, 7..R/P..2
Stiff-arm Pulldown - 150/10, 150/8
Horizontal Pullups - 13, 11

TRAPS
Behind-back DB Shrug - 115/9, 95/10

mini-HAMS
One-leg Leg Curl
50/10..40/6
50/9..40/5
Abduction - 145/28, 145/20
Cable Glute Kickback - 25/12, 25/15

[rantorcha]

After a truly amazing workout yesterday, I was a little worried I wouldn't be able to match the intensity...especially after going to bed at around 10pm, but not getting to sleep until about 1am!! WTF?! lol Not sure why, but it took forever to get to sleep.

After yesterday's Rack Deads, my lower back was sore as hell! But, I got up and did cardio anyway.

This afternoon's training didn't disappoint either. Again, I stuck to the "Modified Power Week" (5-8 reps)

DELTS
Seated DB Delt Press - 7/9, 75/6, 75/5
Cheat Laterals - 47.5/13, 47.5/12, 47.5/12..drop..25/11 (obviously, for these the rep range was higher than I expected)
Alt. DB Front Raise - 35/12, 40/12, 40/12

mini-CHEST
Incl DB Press - 85/9, 85/8
Bar-across Machine Press - 225/9, 225/8
Cable Cross - 2 sets

CARDIO #2 - 15 minutes on the Stairmill

[rantorcha]

Yesterday started out pretty ok. I did 40 minutes of cardio on my off day. I tried to get in a second round, but got too bogged down and it got too late...had to go get the girls from school. Then at night, I tried to go to bed early (arond 10-ish) and ended up not being able to fall asleep until 2am! I had a similar thing happen a couple of days ago, which is really strange! I am dog-ass tired today!! Needless to say, I did not wake up early to do cardio today.

By the afternoon, I desperately wanted a nap. But for some reason work doesn't allow for that! Wonder why! So, I went to train with the highest hopes, but wasn't expecting that great of a workout. However, I surprised myself a bit. I certainly didn't break any records, by any means, but I did have a decent workout. Heck, I even managed to get in some cardio at the end.

HAMS
Lying Leg Curl - 3 sets managing 7 reps
DB SL Deads (all of the bars were taken!) - 3 sets with 120s
Seated Leg Curl - 2 sets
Rev Hack Squats - 2 sets

mini-BACK
WG Pulldowns - 3 sets
CG Pulldowns - 3 sets

TRICEPS
CG Smith Press - 3 sets
Incl Tri Ext - 3 sets
Dip Machine - 2 sets

CARDIO - 20 minutes on Stairmill post-workout

[tank316]

Looking good RA!!!

[rantorcha]

Friday was my last Modified Power Week for a little bit. Although I enjoyed getting under heavy iron, doing a Power Week always leaves me feeling that I didn't get everything out of my training. I do go to failure, but it's almost as if I didn't use everything I had. All of that said, I was sore as hell this weekend. lol

Speaking of this past weekend, I had a pretty relaxing weekend. Was supposed to hang on Friday, but those plans fell through. That's ok though, because I ended up renting a movie I was lookingoforward to seeing and ordered sushi (something I've been wanting for months!). On Saturday, I hung out with my sis in the evening which was fun. Then on Sunday, I went to my pool during the day, watched some pre-game stuff (including the Heat beat the Clippers), then my cousin came over for some SB watching. Needless to say, I did not stick to my diet. Thank goodness we have Monday's...so we can all get back on track!

I decided not to do cardio this morning, knowing full well that I'd hit it once I finished training. So, I planned everything accordingly.

Now, today's training session was simply put..insane! All heavy compound movements, but still managing higher reps.

BACK/LOW BACK
BB Bent Row - 265/12+1, 275/9+1, 275/8+2
Full Deadlifts - 365/10, 365/9, 365/7 (I haven't done "FULL" deads in so long. Felt a bit too much in my legs, but still good to do them periodically)
CG Seated Row - 225/8, 225/8..drop..180/6
One-arm Row - 120/8, 120/9, 120/10 (crazy! actually went up in reps!)
Rev Grip Pulldown - 90each side/13, 100each side/10, 100each/9

mini-HAMS
One-leg Lying Leg Curl (with pad under pelvis)
65/13, 65/10..drop..50/5
Hyperextensions
20reps, 20 reps ss/ last set with Seated Leg Curls 12 reps

CARDIO - 20 minutes on Stairmill
After doing Hams as hard as I did, MAN were those stairs tough!!

[rantorcha]

After yesterday's ass-kicking workout, I was worried about how sore I'd be today. Luckily I did a lot of stretching and got the benefits of my LG5, so I wasn't as sore as I thoguht I'd be. However, I made the mistake of getting on the scale this morning and apparently my Super Bowl festivities have screwed u pmy progress to date. Oh well...back on the horse!

I woke up this morning (after the scale fiasco) and did 35 mintues of cardio on the treadmill & 25 more post-workout on the Elliptical and Stairmill!

DELTS
Smith Rack Press - 3 sets with drop on last
WG Upright Row - 3 sets
Rev Pec Dec - 2 sets with drop on last
Side Laterals (down the ladder) - 2 triple dorp sets

mini-CHEST
Flat Press Machine - 2 sets
DB Pullovers - 2 sets
Incl Hammer Press - 2 sets with drop on last

I had an amazing delt workout. So much so that it was extremely difficult to start chest - no matter how much I stretched. I did push forward though and ended up having a decent mini-chest workout.