RAntorcha - New & Improved Natural Freak

[rantorcha]

Well, it must be getting to the end of the week because I am getting extremely tired! My body seems to tell me (as long as I am listening) that it's time to rest a little more.

As usual, I started my day with some cardio (45 minutes) on my treadmill...no running today, just fast-paced walking.

Here are some fun-filled supplement facts from me to you:
1) READ the damn label when you use a product. I should know better, but I was apparently using the protocol of the "test batch" I got for Test Charge and was overusing the dropper. Oh well...
2) Today marked my last day of using CellRush. I finally used the last bit of it that I had on hand and will now be exclusively using my beloved K-Otic. My training has been pretty off the charts as it is. I can't WAIT to see how K-Otic adds to the mix. Frankly I am a little scared. lol

Today's training (more like marathon) was as intense as it gets. I continue to take my trianing to levels I've never been to before. THANK YOU TEST CHARGE!!!

HAMS-Glutes
Seated Leg Curl - I held the contraction and MAN were those sets tough
160/16, 160/15, 160/13
Stiff-leg Deads
275/10, 275/10, 295/8..drop..225/5...135/6
Hyperext ss/ Adbuction
145/30-bw/20
145/25-bw/25
Lying Leg Curl - MAJOR pain doing these at the end
95/8+1/2, 110/9+1, 110/8..drop..80/5..drop..50/5

mini-BACK - went a tad lower in weight & made sure to keep back slightly arched; really contrated my lats
D-bar Pulldown
195/13, 195/11..drop..165/5
CG Pulldown
225/9, 225/8..drop..180/5
Rope Stiff-arm Pulldown
a few sets of 8-12 using 130

TRICEPS
EZ bar Pushdown - 3 sets 11-13 reps
Overhead Tricep Ext - 3 sets 8-10
Smith CG Press - 2 sets 15 reps each

CARDIO #2 - WITH WHAT TIME!!! I will have to try to hit my second round of cardio tonight while watching the Heat game. lol

[fit]

Workouts look superfreaky good, Rami-

[rantorcha]

Feb 24, 2011 18:43:01 GMT -5 fit said:

Workouts look superfreaky good, Rami-

LOL!!!! That was probably one of the funniest things anyone has ever posted in my journal. Thanks for making me laugh.

[rantorcha]

Yesterday I mentioned that it was easy to tell when the end of the week was coming because I was getting to a really tired point. Sure enough...I'm DONE! Last night, I went to bed around 10pm and didn't end up waking up until a little past 7:30am! I never sleep that late. An, as I write this and my training week is over, I need another one of those long sleeps. I'll most likely fall asleep during tonight's Heat game after the girls go to bed.

That IS a good sign though, because I thoroughly thrashed every muscle fiber I had left. What ever muscles weren't sore before today will officially be taken care of as of tonight.

After morning cardio, I got a couple of good meals in me, then I was off to the gym...

CHEST
DB Incl Press - using a tad lighter weight & really feeling the squueze; making the muscle do more of the work
3 sets
Slight Incl Smith Press - 3 sets w/ drop on last
Incl DB Flye - 3 sets
Incl Hammer Press - 3 sets w/ triple-drop on last

mini-DELTS
Power Partial Side Laterals
60/10..50/9..40/9
60/11..50/8..40/8
Machine Delt Press (face pad) - 3 sets w/ drop on last

BICEPS
EZ bar Curl - 2 sets
Life Fit Preacher - 2 sets w/ drop
Rope Cable Curl ss/ Rev Curl - 2 sets each

CARDIO #2 - 15 minutes on Stairmill

I can officially call it the weekend in a couple of hours. However, I am not cheating at all this weekend. I AM getting myself down to my desired weight...one way or another - DAMMIT!

[rantorcha]

What a K-Otic, epic workout!

I started today's workout with 3 sets of Pullups...nothing fancy, just strict pullups while I was warming up for my first set of Rev Grip Bent Rows. That seemed to get the ball rolling pretty good.

BACK
Pullups - 3 sets of 10 reps
Rev Grip Bent Row - 3 sets using 275 - 8-10 reps
Rack Deads - this is how I knew it was going to be one of those insane, K-Otic sort of days...
445/9, 455/7 (PR!!),
this last set was a dog fight. I tried to fix my foot placement in the middle of the set (not too smart) and almost fell backwards, so I dropped it after 6 reps and kept going with 315 - 445/6..drop315/12
Corner T-bar Row
4plts/15
5plts/10
5plts/8+2..drop..4plts/6
Rev Grip Pulldown
240/8, 240/7+1, 240/6..195/5

TRAPS
Seated DB Shrug - 3 sets of 115/12

mini-HAMS/Glutes
Rev Hack Squat - 2 sets
Lying Leg Curls - I just kept Leg curling until I couldn't walk. Then, I stretched for about 15 mintues!

Like I said before, I am finally using K-Otic again after using up the rest of my CellRush that I had on hand. And MAN, this KO stuff, is insane! Not only did I train like a mad man today, but I also deadlifted more than ever (even from back in the day being on Pro-Hormones). Plus, it seemed like my recovery in between sets was much faster than normal. I was ready to hit the next set much faster...crazy (BUT FUN!) stuff.

It appears that with my off-season mindset and the insanity that KO and my other EFX supps bring, it is going to be my best off-season yet. I can't wait to see how my physique resonds.

[fit]

DAMN BRO! Those 275 rows are nothing to sneeze at... let alone those deads... and I thought me 3 deadlift reps at 275 was OK for me... lol

[rantorcha]

Feb 28, 2011 15:39:11 GMT -5 fit said:

DAMN BRO! Those 275 rows are nothing to sneeze at... let alone those deads... and I thought me 3 deadlift reps at 275 was OK for me... lol

Thanks, fit! I appreciate it. I am doing everything in my power to make sure to maximize growth this off-season.

[rantorcha]

Wow, did I wake up sore...that didn't take long at all! It's been a little tough sitting up straight in my chair as my entire back - lower, mid & upper parts - is really sore. I had to use my belt a little more than usual for today's delt workout.

While today's workout wasn't quite as intense as yesterday's, it still wasn't all that shabby! Honestly, I think the only difference was the size of the bodyparts that made it seemingly less intense. Regardless, I hit delts and chest with a pretty strong vengence.

DELTS
Smith Delt Press - I went heavier than I can ever remember going and still getting 7-8 reps out of it...pretty good
3 sets wityh 2 drops on last
Hammer Grip DB Front Raises - 3 sets of 13-15
Side Laterals - 40/15+3; 40/12+3; 40/12..drop..30/7...20/8
Rev Pec Dec - 3 sets
WG Upright Row - 2 sets of 15-16

mini-CHEST
Press Machine - 2 sets
Incl Hammer Press - several drops

CALVES
Seated Calf - 4 sets
Free Motion Press - 2 sets

Time to rest & recover!

[Hoopie]

RA thats one stronge ass back workout. 275 on rows is sickening..thats my worst and weakest freaking exercise

[rantorcha]

Mar 1, 2011 21:56:39 GMT -5 Hoopie said:

RA thats one stronge ass back workout. 275 on rows is sickening..thats my worst and weakest freaking exercise

Thanks, hoop! Hey, the doesn't matter...it's the feel!

[rantorcha]

Last night I started to feel a headache come on due to the extreme soreness I was feeling. Usually, if I sleep it off, I am fine by the morning. However, last night, I woke up to use the rest room around 5am and it seemed a tad worse, so I broke down and had to take advil. Oh well. That's one of the draw backs of training as hard as I have been, I suppose.

This morning, I wopke up and hit the treadmill for another 45 minutes! This afternoon, I hit it again for 20 minutes and I'll probably hit it one more time tonight for another 20 minutes. We'll see how that goes!


NEW PLAN!!
For the last several weeks, I've been trying to lose some of the bf I've accummulated since my lsat show before starting a true off-season. Honestly, though, my training is in full off-season mode. It's the diet that I want to tweak a bit.

During the week for the last several weeks, I've been going very low-carbs, doing a boatload of cardio on most days, and giving myself one small cheat on the weekends for the last couple of weeks. I am trying to get down to the low 190s and I am currently in the mid-190s. However, all this effort doesn't appear to be changing the scale that much (if at all), so I think it's time to turn the page.

So, here is my plan...after the Arnold Classic this weekend, I am going to tweak my diet a little bit to add a few more carbs in the mix. Training will stay the same (balls-out), but I think I am going to back off the insane amounts of cardio I've been doing (more than an hour a day!!)

I will see how that goes for a couple of solid weeks and see if I need to make any adjustments.

[rantorcha]

I had a pretty rough night sleep last night for some reason. I guess I had a little anxiety about traveling tomorrow since it isn't my favorite thing in the world. But, I have to keep saying to myself that it's supposed to be a fun trip.

Anyway, since I had a rough night, I decided to take the kids to school first before doing my morning cardio...however, I did get it done!

By the time it was training time, I was ready! Here were some highlights...

HAMS
Lying Leg Curl - 3 sets from 11-17 reps; dropping the weight each set and increasing the reps. Meanwhile, holding for 1-sec at the top
DB SL Deads - 3 sets 14-16 reps - all with heaviest DBs (120s)
Standing Leg Curl (using Leg Ext Machine) - this one was a new one for me. I saw it in a recent MD video! SO HAPPY with it. 3 sets w/ a drop
Abduction - 2 sets of 25-30 reps

mini-BACK
CG Pulldown - 3 sets
WG Pulldown - 3 sets (much lower weight than normal; higher reps)
Rope Stiff-arm Pulldown - dropsets

ABS - did abs with a friend & it seemed like a never ending marathon. The plane trip should be interesting tomorrow! LOL

Speaking of which, I'll be off for the next few days as I will be heading to Columbus to the Arnold Classic. I am stoked to hang with friends and hit the expo. Hell, who knows...maybe I'll even see a BBing show.

[fit]

Lousy sleep for me last night. Do what you haft to, right? The wife now has my cold and between us lots of tossing and turning. Did look out in the yard ~2a to see about a dozen deer in the moonlight.

[rantorcha]

ARNOLD CLASSIC WEEKEND
What a terrific weekend I had at the Arnold Classic. Did I see the show...no. But that was almost inconsequential! Last year, I hung out with Jon (Jona) & Kyle (Hossjob) and pretty much at the last minute we all decided to do it again this year. This has become a bit of a tradition and I have to say it is a terrific time when we all get together. They are two of the best guys you'll ever meet and it was fun catching up with them all weekend.

While Kyle was working at the ALR "booth" (lol), Jon and I trolled the Expo. We ended up seeing a lot of cool people and grabbed some pretty cool stuff. We even hung out with Eric Broser and his lovely girl, Robyn, at the EFX booth a few times throughout the weekend. We even caught up with Krissy Chin & Troy (Gaspari) & Greg (VPX) at the expo and at night, respectively. It was really great to see them and see what the last year has brought them.

I will say, though, that one of the biggest highlights for me was actually meeting and taking a picture with my personal BBing idol - Kai Greene. I have been a fan of his since he burst on the scene a few years ago at the NY Pro. His story, his intensity in life...those are some of the things that make me a fan and I told him as much.


AIRPLANE FUN!!
It is obvious to me that consideration for others is a thing of the past!! Here are a couple of examples...

- when did it become ok to essentially kick the person's chair in front of you and not apologize? This was a recurring theme to and from!

- I NEVER make fun of obese people (or at least TRY not to), but holy cow has this country become morbidly obese! All you have to do is look around the airport!!! Here is the capper - an extremely overweight gentleman passed through the aisle to go to the bathroom and of course, the lower half of his gut/upper-crotch brushed my shoulder. I almost had an internal heart attack. I wasn't sure whether to cry or punch him in the face for such an inconsiderate act. I did neither and tried to forget about it!

- lastly, when you are on a plane, you should NEVER GRAB THE SEAT IN FRONT OF YOU TO GET UP!! SO RUDE

That's pretty much it for my account of this past weekend. Of course, there are a ton more stories, but I only have so much time to type! lol

[littlebear]

sounds you have a great time in the arnold