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Post by rantorcha on Nov 3, 2008 12:05:25 GMT -5
Wow, what a week it has been. My wife was out of town, so I had to "make-up" my workouts on Friday and Saturday. Of course Friday was Halloween so it was fun and crazy with the kids. I won't post the last couple of workouts from last week just because it'll take way too long, but I will share a quick story...
...I was coming to the end of my workout and was figuring if I should skip my 2 exercise of calves since I was going to do calves again later in the week and something inside me said, "go do it! Contests are not necessarily won in the 12-16 weeks you diet down, but in the year(s) preceding them". I know that's not necessarily some great revelation, but I have been using it lately to ensure I don't just go through the motions and I always keep up my intensity, squeeze every rep, and go for broke on every set.
With my sights set on a contest next year, I must do everything in my power starting NOW to ensure no stone is left unturned. Once the day is over, there is no turning back the clock.
So, with that said, another week starts - a hybrid training week - with no diet modifications and my weight holding at around 205. I will say that I see significant changes though between the 205 I was last year compared to this year. I noticed I am much leaner (maybe not in my stomach, but everywhere else) than I was before. My delts have certainly changed.
Here is today's workout...
BACK
T-bar Row 2x5-7
205/7, 205/6+1
Life Fitness Fixed Pulldown 1x13-15, 10-12, 7-9
175/14, 205/12, 235/9 - great feel using this machine. I will use it more
Rev Grip Bent Row (2x8-10) - 185/10, 185/13
ss/ Stiff-arm Pulldown - 60/11, 60/9+1
I lightened up the load a bit to make sure I got great feel
LOW BACK
Smith Rack Deads (drop) - 365/10...275/8
Hyperextenstions (drop) - 25/15...-/6...+ 6 XReps
GLUTES
Glute Machine
20/30; 15/20..drop..-/10
Abduction - 50/50
Rear Delts
Top Cable Cross
20/15; 30/11..drop..20/11
CARDIO - 20 min on Treadmill
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Post by masterschamp on Nov 3, 2008 12:52:51 GMT -5
Great story RA........remember...every time you miss a workout, someone else is getting ahead of you! This sport requires that you be driven.
Keith
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Post by Cathy on Nov 3, 2008 14:30:19 GMT -5
I concur, this is a great story RA. Nice of you to share what motivates you. When I am working out, I can really push through the pain when I think about the people who have helped me get to this place, my daughters who lovingly support me and never bitch about the time sacrifice, and my Coach because he puts so much thought into developing my workouts and has always believed in me. I would never want to disappoint them.....and that helps me to suck up the pain and keep going  |
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Post by rantorcha on Nov 5, 2008 11:20:06 GMT -5
School was out yesterday so I was home with the kids, but that didn't stop me from hitting the gym nice and early!
CHEST
High Incl Smith Rack Press - 2x5-7
185/9, 205/6 - felt too much in "R" shoulder
Incl DB Press - 1x7-9, 10-12, 13-15
90/8, 80/11, 70/13 - great pump!
Incl Flye - 2x8-10 - 45/11, 45/11
ss/ DB Pullover - 75/10, 75/10
BICEPS
Incl DB Curl
40/8, 40/7
90 degree Preacher (drop)
70/8...50/5
Top Cable Dbl Curl (drop)
25/9...15/7
ABS
V-up (1 set)
Lying Rev Crunch (2 sets)
Side Delts
Side Lateral Machine
40/20;
50/12...30/8...20/7 (final dbl drop set)
CARDIO - 20 min on home elliptical (went home after my workout to do cardio so my wife could vote!)
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Post by hossjob on Nov 5, 2008 15:43:04 GMT -5
Ramiro, that IS A GREAT REVELATION! It is so true. The workouts, days, weeks, months, years, etc...preceeding the 12-16 week diet are what give us the foundation that helps us be the best that we can be!
BIG UPS for going back and doing what needed to be done!
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Post by rantorcha on Nov 6, 2008 14:23:27 GMT -5
I woke up a little tired today, but hit the ground running. Quads are funny with me. Some days they feel great and reps come relatively easy and some days I really have to work hard to move the weight. Today was more of the latter. But, like always, i made sure to thrash them as much as possible. Felt great afterwards....now I need a nap!
HAMS
Standing Single-leg Curl: 2x7-9
50/12 (kept going past 9 reps); 60/9
Stiff Leg-Deads:
225/12, 255/9
Modified Lying Leg Curl - 1/2 way up, 2nd 1/2 bring up knees along with legs
80/12; 80/10
QUADS
Leg Press:
8 plts each side/10, 8 plts/9
Rev Hack Squat:
2 plts each/15 (feet low and wide)
2 plts + 25 each/14 (feet low and close together)
Leg Ext (drop):
165/15...120/6 - legs straight for first reps; toes in on drop set
165/13...120/7
CALVES
Seated Raises: 140/12; 140/11..drop..95/6..70/7
Leg Press (21s): 5 plts each/21
Abduction - 65/50
CARDIO - 15 min on treadmill. lack of time
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Post by irons77 on Nov 6, 2008 16:51:46 GMT -5
I've heard of 21s, but don't know what they
Would you be so kind and explain please Mr. RA ;D ;D
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Post by rantorcha on Nov 7, 2008 11:54:26 GMT -5
I've heard of 21s, but don't know what they Would you be so kind and explain please Mr. RA ;D ;D 21s can be done for several bodyparts. For calves, the way I do them (on the leg press) is to do 7 reps each of feet straight, toes pointed in, toes pointed out. Aside from getting all angles, it burns like a motherf*cker! ;D |
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Post by irons77 on Nov 7, 2008 12:14:46 GMT -5
Sounds wonderful bro!! I love the burn, doing them tonight
Let you know how they go
Thanks
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Post by rantorcha on Nov 7, 2008 13:48:11 GMT -5
Had another good day at the gym today...not great, but good. I had a little neck impingement again today trying to take away my focus, but I did not let it for the most part. I gave my delts a thorough thrashing. I tried to put my arms up to stretch afterwards and couldn't. I had to throw them up!
DELTS
Rack Smith Delt Press
195/5, 185/8
Seated Arnold Press
65/9, 75/5
As Alternate Sets: Front Raise 20/15 & Side Lateral 25/15
As Superset: 20/10 & 20/10 + 5 cheat
TRAPS
Hammer Shrug: 90each/12, 90/12
ss/ Smith Upright Row/Shrug: 135/10, 135/8
TRICEPS
Seated Overhead EZ bar Ext
90/10, 90/10
Pushdowns - body over bar
87.5/10, 87.5/9, 87.5/9
Rev Grip Pressdown
35/15...25/8; 35/13...6+2
ABS
Rev Leg Lift Curl
Decl Bench Crunch
CARDIO
20 min on Treadmill
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Post by irons77 on Nov 7, 2008 20:49:30 GMT -5
RA, could you hear me cursing you from Texas??   21s are sick but I love them! ;D I was walking funny out of the gym Thanks bro |
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Post by rantorcha on Nov 10, 2008 10:00:06 GMT -5
RA, could you hear me cursing you from Texas?? 21s are sick but I love them! ;D I was walking funny out of the gym Thanks bro No sweat, iron. It is my pleasure to help!!! ;D |
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Post by rantorcha on Nov 10, 2008 13:21:34 GMT -5
Another week starts off with a bang. We decided that this week would be an FD/FS week. We also decided that we would push the limits a bit and try to get to 210 pounds. We'll see how that goes and if I make myself nuts or feel great about it. If I can only stay 100% on the diet that the boss man gives me, I am sure I would feel great.
BACK
WG Bent Row (4/1/1)
185/10; 205/7+1
WG Pullup (2/4/1)
-/7, -/6
CG Pulldown (4/1/1)
175/9; 175/8
One-arm Row (2/4/1)
95/8
D-bar Seated Row (1/0/1)
135/22; 135/17
GLUTES
Single Leg Press (toes up at the top) - 1 plt each/19; 1 plt ea/15
SS/ Adbuction Mach - 65/35; 65/35
Rear Delts
Rev Pec Dec
(4/1/1) - 115/11
(1/0/1) - 115/17
CALVES
Leg Press Raises (1/0/1)
360/21s; 360/21 + 3 xtra reps
Seated (2/4/1)
115/9; 115/8 + 10 xreps
CARDIO - 20 minute son the treadmill
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Post by hossjob on Nov 11, 2008 7:11:03 GMT -5
Great looking workouts bro! You getting ready for the weekend? I really can't wait to see everyone and do battle. Honestly though, I gotta say, I'm really looking forward to just HANGING out with some of the great friends I've made over the years Saturday and Sunday! Gonna be a great weekend.
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Post by rantorcha on Nov 11, 2008 10:36:31 GMT -5
Great looking workouts bro! You getting ready for the weekend? I really can't wait to see everyone and do battle. Honestly though, I gotta say, I'm really looking forward to just HANGING out with some of the great friends I've made over the years Saturday and Sunday! Gonna be a great weekend. I'm with you, Hoss. I am looking forward to it on many levels. The day show, the night show, the dinner afterwards and of course hanging out on Sunday! |
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