Back Day

I posted this workout after i posted my arms workout. Derp

One arm rows:
50/12
75/12
100/12
125/15, 12

Pendlay Rows:
135/12
185/10
225/10,8

Pulldown:
150/12
180/12
210/12

Shrugs: Enough to make my traps explode.

Arm day

I went in to train and blast arms.

And i did.

I unleashed the fury of Zeus upon them!

Actually I did this:

Pressdown/ hammer curl superset

Close Grip Incline Press/Fat bar curls super set

Rolling Triceps extension/Alternate curls.

Not flashy but I did what I needed.

Mondays Training

Incline press

bar/20
135/12
185/10
225/6
245/3

Twist and press

40/12
60/10
80/10

Dips: bw/10,12,12

Plate front raises:

45/12,12,12

Laterals/Facepulls superset: 2 sets of 12 each exercise

Pressdown: 70/20,20,20

Tate Presses:

40/10,13

Getting the tricep and rear delt work up more. Eliminate weak links. thats the plan of action. Gonna get in some banded leg curl action tonight along with banded pressdowns.

Back to work

Lower Body: Late training on Sunday

Leg Curls:
65/15
95/15
110/12, 12, 12

Front squat.
Bar/10
95/6
135/5
175/3
225/3

Leg press(nautilus) *pps= plates per side
3pps/15
4pps/15
5pps/13

RDL's
135/10
185/10
225/10, 10

Solid day. Everything felt good and went well. I defenetly need to get stronger in the midsection and lower back. Weight after 1 meal 90 mins before training was 244. Still fasting during the day until Easter and it's not going bad at all. Cant wait to eat though.

School starts back tomorrow and I'm not super worried. I know what ahead of me, what I have to do and how to accomplish it. Will it take a good pit of tenacity, pain and fatigue......yes. Do I really care? No. I have to get shit done to move on and eventually get to that "next level of life" that people want to get to. You see, everyone talks a good game of what they want to accomplish. I'm guilty of this myself, but there gets to be a point where you need to just nut up and do work. If it means sacrificing sleep, so be it. Cant hang out with the friends, fuck it....do work. Cant get to the gym? Fuel up because you may have to go through a two hour workout or push the bitch back some.

Speaking of two hour workouts, something has been on my mind lately. It seems that people think they can get to a maximum amount of strength and development by just going through some 1 hour pussy ass workout. Sorry to tell you, sometimes thats not the case. You want to win? Then you need to look in the mirror and see what the fuck you need to do to win. I dont give a damn if you do have a familiy, you chose this shit and you get it done. If youre trying to get to the next level of bodybuilding or powerlifting, then you need to put in the work. And if it takes two hours to do a workout or improve a bodypart, so be it.

Also, quit letting people dictate your workouts when they havent been with you in the trenches or havent done shit onstage or in a meet. Competition brings out the best in people and if you listen to windbags who only squat when they have to take a shit you're doing it wrong.

Training for the past week.

Tuesday: Chest, Shoulders, Tri's

Incline press:
bar/20
135/13,12
185/8
225/6
245/4

Twist and press:
40/12
50/10
70/10
85/6

Hammer flat press:
90 lbs per side: 9,8,7

Rear delt 4 sets of 20

Laterals: 3 sets

Wednesday: Back

Bent Rows:

135/12
185/12
225/10
275/8,8

Pulldowns:
3 sets of 10-12

One arm rows: 3 sets of 10

Face Pull: 3 sets

Went home to Chicago and got in some goos sights, food and training. It was only a week, but thats fine. The likelihood of me going back is very high right now. I've embraced it and I'm going to do the best I can there. Internship or not.

Final weeks of the semester are coming up. Shit's getting real, and I feel that spring break is overrated, but I indulged and didn't look at shit despite having my books with me, so now I feel behind as fuck. Yay me.

It's gravy though. I'll burn the midnight oil studying. I have no choice but to. I'll be up early, in bed late, all while still handling my training and rocking shit out. Time for excuses and "woe is me" type shit to be done with. Time to do work. It wont be pretty, but it will be done. With that being said, I'm about to holla at some Street Fighter x Tekken.

Squats tomorrow. Lets get shit rocking!

Sundays Training

Leg curl: A bunch to make my hamstring cramp

leg press: enough to keep the blood moving

Dumbbell rdl's: Enough to keep the booty sexy

Doing work. Was good to be at my church today, and good to catch a workout at Quads. So many wonderful toys there!

Training.

Monday: Legs

Leg Curls:
50/20
80/15
95/15
110/12,12

Dumbbell Romanian Deadlifts:
50/15
65/15
75/12

Hack Squat: (pps= plate per side)
1pps/10,10,6
1pps+50/6

Nautilus Leg press:
2pps:15
3pps/12
4pps/15

Tuesday: Chest, shoulders
Flat twist and press (see video. sets and reps under video)



20/15
45/12
65/10

Incline press
135/10
185/10
225/8,6

Machine Press and stretch(see video)



110/10
170/10,10

Rear delt bench "swings"

30/25
45/25,20

Laterals:
45/10
50/10

Machine Laterals:
95/12
110/10

Using some principles form Mountain Dog training for a little before I go back into meet prep. Just trying to gain some muscle, change the body comp a bit and back off the heavy weights until about April and then i'll start ramping it back up. The next meet i'll be doing is up in the air. It will take place in the summer though. Most likely July or August. The SPF has a pro raw meet in Ohio that looks appealing, but there are meets closer to Chicago that are just as appealing. I also need to see if i will have any internship opportunities. Right now, I havent heard anything from the NY Times student Journalism institute so if its a wash......who knows. I may just spend another summer bouncing by wrigley

Yay.


Onward
Larry.

Some Observations and where I want to go from here

Training:

1: More conditioned under the bar. Not going to do a butt load of cardio, but try to get in at least 3 times a week. Keep myself fit and have more blood flow overall

2: Focus on rest and recovery and I don't have to sleep when I'm resting, just chill.

3: Bulldog my training more and get in more volume. Not trying to talk anymore during training or even before much as i hope to be busy during the summer months.

4: Be smarter with my programming. Gym PR's dont win meets or give you big totals.

5: Add in speed work and bands

6: Get some muscle in

Life:

1: Quit using the excuse of being in my 30's that I cant keep up. That nonsense is over.

2: Believe in my abilities (this can be tied into training also)

3: Work more efficiently. Once again, it's not about hard work ALL the time but efficient and CORRECT work.

Thats it for now

XPC International Open and Arnold Classic expo and prejudging

Busy weekend somewhat. I didn't participate in the usual arnold classic madness instead opting to focus on why I was there which was to compete and do well. I did manage to stop by the expo however and catch up with some people. Saw my boy Lamar Byrd and Seth Feroce at the the Steel Clothing and Muscle Egg booth. Both are easy going guys and both have been putting some work in. Seth especially as he is just dense. I look forward to him moving into the open and doing some damage. Lamar is in offseason mode and looking good. We'll see him onstage next year hopefully.

The expo itself was a usual clusterf**k of nonsense. Dude-bros, wanna-be cage fighters, people who diet for a FREAKING EXPO and people who are always gonna do "The Jr's" were walking around and crowding up space. Seeing I was there to compete, I decided to say screw it and go check out gym class (crossfit) that proved to be a bit doucher than the sausage convention. Forging elite injuries where doctors say "How did you screw yourself up this bad" should be the motto. I then went to the USA Weightlifting section and found myself wanting to bash my skull in even more with the whole "I'm trying to go to the Olympics" schtick. So I bought a book and left that section. Went to eat and ran into Ed Coan who is still jacked, massive and a fan. He just kinda shakes his head at everything like I do now. I just take it in and its a good chance to see people I only see once or twice a year and connect.

Prejudging: I get the Evan and Wolf love. I really do. And i thought Evan looked SPECTACULAR when he came out and would run away with the show. Even with Wolf and Branch showing up the way he did, I thought Evan would take it. But when they were compared side by side and the more posing went on, you can tell where Branch is a veteran to the stage. He and George timed everything perfectly and he stayed hard throughout prejudging. Evan and Wolf faded very fast, within the span of 30 minutes, and just ket getting more watery. Lets stop crowning people before they step onstage. I realize I use to do it, but it was stupid. Evan still needs to improve his chest and Wolf needs to thicken his back. Branch wasn't perfect, but he was the best that day.


XPC International Open: Not gonna go into much as most have followed my journey here and i posted a video up, first off, regardless of how you feel about gear, raw, raw with knee wraps, monolifts, whatever. Bottom line, this is a step in the right direction. Embrace the mono because it aint going anywhere. Gear is a personal choice and the bickering needs to stop. Dan Dauge and Gene Rychylak are working hard to put on good meets and attract top lifters.

With that over, I enjoyed competing here in Columbus. While it went a bit longer than expected (two meets in one day and i was in the second session) it went good. Didn't PR in anything but i feel good about things going forward. Dropping 5/3/1 and moving on to more of a conjugate based system. I like 5/3/1 and wont rule out a return to it, but it ran it's course for right now.

Squats showed my weakness which is I don't know how to use this ghetto booty of mine along with my hamstrings and hips. Bench is gonna be the death of me as I need stronger triceps. Easy of the chest and midway......I get stuck. A stronger upper back never hurts either. So going to have to increase my volume, put some muscle on and work smarter. Hard work is smart work for those wondering.

Not much else to be said. Back to reality. Back to school, family, responsibility to God and myself. I neglected my spiritual growth a bit and need to work on that.

Thats it. Kinda long winded, but I'm gonna take this week to recover and chill out physically. Back at it on Sunday or Monday.


Thanks for reading!