Happenings.

I am sitting in a hotel in Pittsburgh right now helping cover the IFBB North Americans which begins this morning. I have to say that I'm very fortunate to be in the position I'm in with Flex Magazine. I never thought I would be here as press. Hell, I wanted (and still want) to be on a stage showing my wares.

But regardless, I get to stay connected to the sport and I've made some observations.

NOTE:These opinions are not reflective of Flex Magazine or America Media Inc.

1: Food is kings. Why? The biggest guys are the biggest eaters. Now I know that there has been research to refute what i say, but hell, even the research says you need to eat. So don't fear food for weight loss and especially for muscle gain.

2: Moderate to heavy weights are being used. Not so heavy or light that you just swing them around. This should be a given, but you'd be surprised at how many people don;t want to lighten up the load when they are hurt. And also don't load up the bar when needed. Heavy weights give that muscle a different look thats more dense, thick and hard. However you compete (natural or "enhanced) get some weight on the bar and work that shit

3: Consistency. Thats a whole other blog post. There is a saying on a wall at school. "Stay focused on the process. Compete everyday." Thats true. Building a quality physique take being focused on the process. Even if you aren't onstage, your'e competing everyday. Why? Because the offseason is where gains are made, but where most guys (and girls) fuck up. Do you work in the gym and at the table everyday.

4: There is no substitute for time. everything takes time. Period. If your'e not willing to train, eat, rest and take your time and do the right work, then you will screw yourself royally. Quit thinking it's a bottle, a protein or an amino acid will get you there. You'll get there, but it takes time.

I could go on and on but I think I got my point across. As Eric Fankhouser say's "Do your work son"

Teh life of a collegz studnt

I misspelled it on purpose, so don't go crazy.

Settling in with my first week of classes in the books. I have a decent schedule I've set for myself right now, and will refine it and will be pretty honed in by the time week 3 hits. I gave myself 3 weeks as I have to travel this weekend. Will be covering the North Americans in Pittsburgh. Gary Udit always puts on a good show and I love going to Pitt, so its a win-win. Just will be super busy.

Training is going well right now. I'm still trying to get more volume into my training. I counted to reps that were in my leg workout recently and found that I was getting in around 221 repetitions. I perform 212 reps for my back. My theory is, and it's just a theory, is that I need to double, or even triple the amount of reps I do for my legs to put size on them. 

In laymen's terms, leg day will truly suck for awhile. So I better eat like I have a pair because this is not going to easy. I'll be ready for it though. 

Whats on tap today?

Work

Work

Work

Chill

Work

I will squeeze in some cartoons at some point. 

  Ain't got time for no bitchassness jive turkey

Leg Training

Leg curl
45/15
70/12
95/11
120/8,8

Squats
Bar/10
135/6, 9
225/5
275/1

Leg press:
2pl/20
3pl/20
4pl/12
5pl/10

Rdl
135/11
185/12
225/10

Not a good one. Have to find someway to get back nice and flexible so I can move forward in this and other lifts.


I also keep a log over on Train strength and Conditioning so follow that as well. 

Back training

In between shows here in Tampa, so heres Thursday's workout.

One arm barbell rows:

50/12
75/12
85/8,8

Meadows rows:

75/10,10
100/10,10

Lat Pulldowns

120/12
140/12
180/12

Had to do less than I expected because my back was aching BAD after I got off the train and I had to do a filming. In retrospect it was a bit dumb to train back with an achy back, but I said fuck it and just got it done. Its better to get in something than nothing at all. Give a fuck what people think about it also.

Past two days training at Quads.

Monday:Legs 

Leg Curls:

70/12
100/10
130/8
150/6

Squats:

135/10,10
185/10
225/7

Leg press:

3pl/40
4pl/30
5pl/20
6pl/10

Stiff Leg Deads:

135/12
185/10
225/8
245/6


Tuesday: Chest

Decline DB press:

40/15
60/12
80/9
105/9

Hammer Decline Press

90/8
115/8,8

Pec Minor Dips:

Bw/10,10,10

Bench (one second pause on chest)

185/5
225/5,5


Past couple days have been good from a training standpoint and it felt good to get some extra volume in. Squatting for reps will take some getting use to, but not long. The rep ranges were supposed to be a bit lower, but I still want to wait another week before I really push it and start building up momentum in my training.

Here is a video of pec minor dips by the way.

Shoulders and Arms Ironeaterz style

Was in the gym when "Big Snooki" Greg Sorrells and "Pastor" Troy Smith rolled in. I linked up with them and did shoulders and arms.

Overhead Press:

95/10
135/6,10,8,6
followed by a set of burnouts with 30 lbs on side laterals.

Laterals:
40/failure, 30/8, 20/8, 15/5 (All done in drop set fashion)
40/failure, 30/5, 20/55, 15/5

Seated Hammer Strength Laterals:

50/25

Upright rows:

95/12,12

An assload of gun stuff followed, which I dominated to the fullest.

Good bit of volume today and was a very welcome change. Our conversations are always "interesting".

Training going forward:


I will be using Mountain Dog training principles going forward. I have been reading what's online and actually asked John for some advice about what was out there in regards to his training program. Why am I doing it? Simple, because I used some of the principles and exercises getting ready for the meet and they worked pretty well for me, so I am eager to see what will happen when I go into the program full force. The weekly setup will look like

Monday: Legs
Tuesday: Chest, shoulders and triceps
Wednesday: Off
Thursday:Back
Friday: Light chest and shoulders (dependent on my recovery)
Saturday: Arms
Sunday: off

This split is not too far from what I have done before with squat on Monday, bench on Wednesday, deadlift on Friday. This closely resembles a powerlifting program with a bodybuilding twist.

To find out more on Mountain Dog hit up www.mountaindogdiet.com

and check out www.t-nation.com and search Mountain Dog training.

Lower Body and dont block me on Facebook (music video)

Kettle Bell squats:

35/10,10,10,10

Leg Press:

2pl/10
3pl/10
4pl/10,10

Pullthroughs: 

60/12
90/10,12/10

DB RDL'S:

50/12
65/12,10

Just a quick one. One more this week and then mountain dog starts on Monday.



One of my favorite songs right now. We know ya'll got some facebook hookups...........

Back at it: Push/Pull at Quads Gym

First day back in the gym since the meet last Saturday. Nothing crazy with this workout. Just wanted to get a little weight in my hands is all and work some blood around

Incline press: 

bar/25
135/12
155/8
185/8
205/6

I wanted to do sets of 8 until I couldn't go anymore. Needless to say that didn't happen

Meadows Rows:

50/12
75/10,10

Decline press:

135/12
185/12,10

Hammer Strength Pulldowns

90/12,12,10

Easy one today and legs are later tonight. Not really focused on any type of goal right now. Just training to train and catch a pump. Really using this as a phase to experiment with some "pseudo" carb-backloading. Although I'm of the thought process that if your eating is controlled then it really dont matter when you chow down, but what the fuck do I know?

As I hinted in another blog, I have some ideas about my training that I want to incorporate, but we'll see. I may stay on conjugate a bit longer but make some modifications.

Travels:


Tampa for the Tampa Pro
Dallas for the Europa
Pittsburgh for the North Americans and hopefully the Olympia. Not sure yet.

School Plans:


I'm going back. I will admit a good deal of nervousness though. Mainly GPA purposes. I got a bit mixed up in the partying and drinking and I have to be a bit more (well, quite a bit more) focused than that. I'll go to some games, maybe have a beer or two, and then shut it down.

Meet Plans:


None as of this time.