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Post by Cathy on Oct 12, 2008 18:07:53 GMT -5
Good for you Ramiro! People forget how important rest is!  BTW Cathy Ramiro's wife is GORGEOUS!! Serious beauty and very very very nice. Kinda woman you WANT to hate, but damn it, she is just too sweet, so she is your best friend. You know what I mean.  Well, that was nice of you to say Sapphy. Of course I agree with you, but I am biased. Rest is good, but I am ready to get back at it! No doubt. But I do love beautiful women, especially when they have the personality to go with it |
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Post by rantorcha on Oct 13, 2008 10:46:54 GMT -5
Well, that was nice of you to say Sapphy. Of course I agree with you, but I am biased. Rest is good, but I am ready to get back at it! No doubt. But I do love beautiful women, especially when they have the personality to go with it Personality? She's got plenty of that.  |
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Post by rantorcha on Oct 13, 2008 11:33:50 GMT -5
Back at it today after a nice week off. I always seem to be ready to hit the gym again with furious aggression by about the middle of the week. I got everything in order over the weekend and I was ready to go.
I weighed in at about 205 and for the most part I followed my diet plan to a "T", but I must confess I wasn't 100% perfect on the weekend by a long shot, so I am glad to head back to the gym and dare I say do cardio again?
I am currently in a growth phase, so Coach and I decided to start out with FD/FS for the first couple of weeks of my new training cycle. Here is today's workout.
BACK
WG Pulldown: (2/4/1)
175/10, 190/8
Underhand Grip BB Row: (4/1/1)
185/10, 185/8+1
One-arm Row: (3/3/1)
95/8, 95/8
Hammer High Pulldown/Row
(1/4/1)-95each side/14; (5/1/1)-115ea/9
Underhand grip Pulldown (1/0/1)
160/15, 145/13 - I was trying to hit 20 reps, but my biceps were getting too involved so I stopped where I did.
Rear Delts
Rev Pec Dec:
(3/3/1)-100/8+1, 100/8+1; (1/0/1)-100/20
CALVES
Leg Press Raises (21s)
360/21, 450/21, 450/21
Seated Raises:
(1/4/1)-135/8; (1/0/1)-90/20
CARDIO - 20 minutes on the treadmill; L-3.7, I-4.0
It was a good day today. It was intense, but I wasn't as strong as I thought I would be. I am sure that'll come back. All things considered, I felt good and it will only go up from here.
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Post by rantorcha on Oct 14, 2008 12:48:49 GMT -5
I was a tad tired this morning. I got to sleep a little later than I would have liked last night and I woke up with a little neck pain, but kept my little mantra in my mind and plowed through my workout today.
CHEST
Incl DB Press (1/4/1)
75/8, 75/6 (great pump)
Incl Smith Press (5/1/1)
175/8, 185/6
Flat Flye
(1/4/1)--40/8; (4/1/1)--40/15
Flat Mach Press (6-sec neg only)-concentric done with foot press
195/8
Pec Dec (1/0/1) 85/33, 100/23
BICEPS
EZ bar Curl (4/1/1)
75/10, 85/6
Single-arm Preacher Machine (2/4/1)
40/6, 40/6
Standing Top Cable Curl (1/0/1)
15/22, 15/21
Side Delts
Run-the rack Laterals:
35/10..25/9..20/8
30/9..25/8..20/6
ABS-only had time to do lower abs
V-ups: 15, 18, 14
CARDIO - Bike 20 minutes
My neck was bothering me severely and I think I am finally going to break down and make an appointment with a pain therapist that specializes in active release therapy. I had to take a few Advil just so I didn't develop a severe headache. Oh well, no muscle growth for me today!
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Post by rantorcha on Oct 15, 2008 9:46:39 GMT -5
I took 3 advil yesterday to get rid of a potential headache and was bummed that it might hinder my training gains. Well, based on how sore I am today, I think I am growing just fine.  Today is my day off from training, but diet is key today. |
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Post by Cathy on Oct 15, 2008 12:44:06 GMT -5
RA, the Ezekial cereal with almonds tastes very good on its own.
The plain ezekial.....mix w/ some protein powder and water and it is do-able. Cinnamon helps too!
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Post by rantorcha on Oct 17, 2008 13:04:08 GMT -5
RA, the Ezekial cereal with almonds tastes very good on its own. The plain ezekial.....mix w/ some protein powder and water and it is do-able. Cinnamon helps too! Awesome! Thanks. |
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Post by rantorcha on Oct 17, 2008 13:12:23 GMT -5
I missed posting yesterday, so here is yesterday's workout...
HAMS
Lying Leg curls (5/1/1)
125/8, 125/8
Stiff-leg Deads (2/4/1)
185/8, 185/8 (could've stopped @ 4 reps, but kept going!)
Standing Alt Single-leg Leg Curl (1/0/1)
20/25, 20/20 - amazing pump!
QUADS
Feet Forward Smith Squats (5/1/1)
315/7, 315/7
Leg Press (2/4/1)
360/8, 360/8 excrutiating pump!!
Leg Ext (1/0/1)
120/20, 120/18 -- toes slightly inward
GLUTES
One-leg Smith lunges - 95/20
Glute Machine - 20/20, 20/20
CALVES
Seaetd Raises (3/3/1)
115/13, 115/11
Rev Hack Squats (1/0/1)
270/35, 270/30
CARDIO - treadmill - 18 minutes (needed to leave..was late)
Seriously, I always go into leg day telling myself "I am going to thrash hams, but I am going to take it easier on quads because I feel they are big enough for now". Well, even though I don't use the pounds that I could, I still break through all sorts of failure. It's crazy. I don't why I do that....pride probably. GREAT workout though.
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Post by rantorcha on Oct 17, 2008 13:19:18 GMT -5
Today's workout...
DELTS
Seated DB Press (4/1/1)
65/9, 65/8 (went lighter than usualy for "feel")
WG Upright Row (2/4/1)
95/11, 95/12
Hammer Press (3/3/1)
70 each side/10, 70 ea/9
Strict Side Laterals (1/0/1)
25/21; 25/18..drop 15/8..6 xreps
TRAPS
Hammer Shrug ss/ Behind-back Shrug/Row
3 plts each side/15; 155/12
3 plts ea/15; 155/12
TRICEPS
Seated Overhead EZ bar Ext (2/4/1)
70/8, 70/7
Straight-bar Pushdown-leaning over bar
(5/1/1) - 57.5/9+1, 57.5/8; (3/3/1) - 57.5/7
Rev Grip Pressdown (1/0/1)
25/26, 25/25
CARDIO - Treadmill for 20 minutes
I really tried to focus on ripping through each muscle today. I even dropped the weight a little bit to really get in there and pump it. I think I did a pretty thorough job...we'll see tomorrow. ;D
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Post by rantorcha on Oct 20, 2008 12:09:08 GMT -5
This past weekend was a little rough...everyone in the house was sick, hacking up a lung, and snotting all over themselves. It was tough, but we made it through...which brings me to today's workout.
I am doing another FD/FS week this week. Hopefully it will continue to spark new growth!
BACK
Pulldown (6/1/1)
25/4; 25/4..drop -/4
Seated Cable Row (2/4/1)
180/11, 180/9
WG BB Row (4/1/1)
225/8, 225/8, 225/7
One-arm Row (3/3/1)
95/8, 95/8+1
Nautilus Pulldown (1/0/1)
90 each side/21; 90/18 - started to feel it too much in my biceps, so I stopped
Rear Delts
Incl Bench Face-down Laterals -
(1/0/1) - 20/21; (5/1/1) - 20/1; (1/0/1) - 20/18+3
CALVES
Standing Raises (2/4/1) - 165/8, 165/9; (VPX-style)-165/12
Seated Raises (4/1/1) - 115/11, 115/11
Leg press (1/0/1) - 360/35
CARDIO - 20 minutes on the Treadmill
All things considered, I had a great workout today. Fighting a bit of a headcold, made it tough, but it was good nonetheless. I am making it my personal mission to generate growth and NOT just go through the motions with every workout/set/rep.
One thing I noticed more today is that when I get into higher reps for back, I have to be very careful about using too much biceps. I got to that point a couple of times with nautilus pulldowns, so I had to stop.
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Post by tapo31 on Oct 20, 2008 12:56:31 GMT -5
This past weekend was a little rough...everyone in the house was sick, hacking up a lung, and snotting all over themselves. Well thats a pleasant image to describe. Way to pull through RA. |
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Post by hossjob on Oct 21, 2008 5:33:46 GMT -5
Hope everyone is recovering bro. Jaidyn has had a little something for a few weeks & I think Kristy is fighting off something as well.
Stay strong RA. Your journal is looking awesome!
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Post by rantorcha on Oct 21, 2008 11:03:51 GMT -5
This past weekend was a little rough...everyone in the house was sick, hacking up a lung, and snotting all over themselves. Well thats a pleasant image to describe. Way to pull through RA. The description doesn't even do it justice! Sorry I couldn't be more descriptive for you. ;D |
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Post by rantorcha on Oct 21, 2008 11:06:41 GMT -5
Hope everyone is recovering bro. Jaidyn has had a little something for a few weeks & I think Kristy is fighting off something as well. Stay strong RA. Your journal is looking awesome! Dude, I never got sick until I had kids. Now it's all little sniffles and sore throats. It's a constant battle these poor little ones are fighting. The good news is, being at daycare builds up immunity big time! lol I must say though that being a bodybuilder and eating and maintaining our health the way we do, prevents me from getting full-blown sick. I am grateful in many ways to our lifestyle, and this is one of them. |
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Post by rantorcha on Oct 21, 2008 12:06:49 GMT -5
I am rearranging my workout schedule for a couple of weeks for a couple of different reasons...1. I am planning on training arms with E on Friday and 2. my wife is away on business during most of next week. So today, instead of doing biceps, I put it off until Friday and only did chest and side delts. I had the luxury today of taking larger than normal rest between sets and it was a good thing too because my energy levels were a tad lower than normal. Sometimes you have days where you have endless energy at the gym; but today all of my extra physical and mental energy went into each set. I guess I am finally getting over this "cold". From now on, I am only including reps for each chest exercise. I am making sure I don't feel pressure to go heavier in anticipation putting it in my journal! CHESTIncl Smith Press (5/1/1) 7, 6+neg Hammer Incl Press (2/4/1) 10 (lost count!), 10 (for real) Flat DB Press (3/3/1) 8, 8 Nautilus Press Machine (1/0/1) 28, 27 Cable Crossover (1/0/1) 33, 32 Side DeltsCable Laterals (2/4/1) - 15/15 Seated Side Laterals (4/1/1) - 25/10 (1/0/1) - 20/23 CARDIO - 20 minutes on Treadmill |
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