Bench:
Bar/20
135/12
185/5
225/5
255/8
Incline DB:
3 sets
Flyes:
2 sets
Still did a decent amount of reps on the two assistance exercises. Working hard on the main movements and getting blood in with the assistance work. Lots of new and old faces around (more new), so you can imagine the cluster thats going on right now.
Legs are still tender from squats on Monday. I had a back day yesterday, but it was more to move a little bit of weight and get some blood in. 60-70% intensity for sure. Not frustrated about it because I know my next block of training will be a doozy. I had to cram a weeks worth of training into a three days because of work for the North Americans, but once I get back, no more travel. It's on!
Speaking of North Americans, I think this will be a very contested show where no one will be out of shape (I hope). I kept up with quite a few people during their prep and everyone seems to be on point. But like I've said before, Instagram don't win shows. So we'll see.
And as I type this......my journey to Pitt is already messed up.........at least I ain't in Syria.
Wednesday, August 28, 2013
Tuesday, August 27, 2013
Squatastic action
Squats:
Bar/10
135/10
185/5
225/3
285/3
315/1
365/1
405/5 sets of 2
Leg Curls:
80/12
125/12,8
140/6
Leg Press: 4pl/20,20,16
Trained in a crowded rec last night and had a pretty good one. First time I've had some halfway decent weight on my back. I could tell in my form too as I was a bit shaky, but repetition is the mother of skill. So it's going to come as long as I'm consistent.
North Americans this weekend. I'm going to go out on a limb and say the quality of competitors will be above what was seen at the USA's. I've been watching the progress of Dusty Hanshaw, Kevin Jordan and Kevin Tomasini, Akim Williams, Rob Krieder and newcomer named Lukas Duncan. Pretty big boys and will be ready to do battle. This will be a conditioning contest. I can almost guarantee it.
Thats it for now.
Bar/10
135/10
185/5
225/3
285/3
315/1
365/1
405/5 sets of 2
Leg Curls:
80/12
125/12,8
140/6
Leg Press: 4pl/20,20,16
Trained in a crowded rec last night and had a pretty good one. First time I've had some halfway decent weight on my back. I could tell in my form too as I was a bit shaky, but repetition is the mother of skill. So it's going to come as long as I'm consistent.
North Americans this weekend. I'm going to go out on a limb and say the quality of competitors will be above what was seen at the USA's. I've been watching the progress of Dusty Hanshaw, Kevin Jordan and Kevin Tomasini, Akim Williams, Rob Krieder and newcomer named Lukas Duncan. Pretty big boys and will be ready to do battle. This will be a conditioning contest. I can almost guarantee it.
Thats it for now.
Thursday, August 22, 2013
Leg Training/school update
Leg Curl:
90/18
110/10
125/9
140/2x8
Squats:
Bar/13
135/2x8
185/5
225/5
275/3
Leg Ext:
95/25,14
Nothing crazy or earth shattering here. Just getting the blood moving and what not. Have some shoulder work tonight and it's going to be probably the same as this with just a couple movements, including one that will be slightly heavy. Letting the engine idle is good for me.
It seems the rec center has put signs in each of the squat rack that says "No curls allowed in the squat rack". Some may think that's a bit of an asshole move, but I've literally seen people wait for ten plus minutes for bro dudes to finish curling the bar with tens on each side while someone, or even myself, has waited to squat. I would have no problem with the luxury of using the rack as a curl station (don't shoot me), but if it's crowded, pick the shit up off the floor.
Lincoln and Chicago couldn't be anymore different. I enjoy my hustle and bustle of Chicago, but I enjoy the quiet here as well. I know once I graduate I want to be in Chicago, but I'm not above staying here BRIEFLY just to get my career moving. It's not a bad place, but not where I want to stay for the rest of my life.
I'm settling back into Lincoln well and a meeting with my advisor went well. It seems if everything goes according to plan, I'll be spending my summer in Nebraska and finishing my time here in the summer. Moving forward and it's good.
90/18
110/10
125/9
140/2x8
Squats:
Bar/13
135/2x8
185/5
225/5
275/3
Leg Ext:
95/25,14
Nothing crazy or earth shattering here. Just getting the blood moving and what not. Have some shoulder work tonight and it's going to be probably the same as this with just a couple movements, including one that will be slightly heavy. Letting the engine idle is good for me.
It seems the rec center has put signs in each of the squat rack that says "No curls allowed in the squat rack". Some may think that's a bit of an asshole move, but I've literally seen people wait for ten plus minutes for bro dudes to finish curling the bar with tens on each side while someone, or even myself, has waited to squat. I would have no problem with the luxury of using the rack as a curl station (don't shoot me), but if it's crowded, pick the shit up off the floor.
Lincoln and Chicago couldn't be anymore different. I enjoy my hustle and bustle of Chicago, but I enjoy the quiet here as well. I know once I graduate I want to be in Chicago, but I'm not above staying here BRIEFLY just to get my career moving. It's not a bad place, but not where I want to stay for the rest of my life.
I'm settling back into Lincoln well and a meeting with my advisor went well. It seems if everything goes according to plan, I'll be spending my summer in Nebraska and finishing my time here in the summer. Moving forward and it's good.
Tuesday, August 20, 2013
Travel, Bench Day,a very QUICK word on the Dallas Europa
Bench:
Bar/15
135/10
185/7
225/5
275/3
Machine Press:
110/3x15
When 275 is heavy and your joints sound like rice crispies with milk pouring over them, then it's time to shut it down. Had a long trip in that I had to make alone so I was just happy to do something after my road trip to Lincoln.
My drive in wasn't bad and it was pretty decent considering I was driving solo. Made it in great time and cut the music off and listened to a couple of podcasts. One of which was the Chaos and Bang Your Canadian Earballs podcast (found on www.chaosandpain.blogspot.com) and the Elitefts.com Iron Subculture Podcast. The EFS one was pretty dated, but it was an uncensored conversation with Dave Tate, so it was excellent. The drive back into Lincoln was much better than going to Chicago like I did in May.
I've been in a bit of a lull since the middle of July, but I've been fighting it off for the most part. Good training with a couple of people and staying pretty clean on my diet helped. But going pretty hard for USPF Nationals and then rolling right into prep for the Wings of Strength was good for me as I needed to push myself, but it's catching up to me a bit now. There are going to periods in your training where things, no matter how hard you try, will just not be optimal. I don't care if it's mental, physical or what have you. When you push the envelope for so long, something will break. Don't believe me? Try it out and get back to me.
I'll fight it off for as long as I can, but there should be periods where you just have to let the engine idle and the next two weeks are where I think I'll let it happen.
Dallas Europa:
Bottom line, Essa Obaid should've won. And there's that.
Bar/15
135/10
185/7
225/5
275/3
Machine Press:
110/3x15
When 275 is heavy and your joints sound like rice crispies with milk pouring over them, then it's time to shut it down. Had a long trip in that I had to make alone so I was just happy to do something after my road trip to Lincoln.
My drive in wasn't bad and it was pretty decent considering I was driving solo. Made it in great time and cut the music off and listened to a couple of podcasts. One of which was the Chaos and Bang Your Canadian Earballs podcast (found on www.chaosandpain.blogspot.com) and the Elitefts.com Iron Subculture Podcast. The EFS one was pretty dated, but it was an uncensored conversation with Dave Tate, so it was excellent. The drive back into Lincoln was much better than going to Chicago like I did in May.
I've been in a bit of a lull since the middle of July, but I've been fighting it off for the most part. Good training with a couple of people and staying pretty clean on my diet helped. But going pretty hard for USPF Nationals and then rolling right into prep for the Wings of Strength was good for me as I needed to push myself, but it's catching up to me a bit now. There are going to periods in your training where things, no matter how hard you try, will just not be optimal. I don't care if it's mental, physical or what have you. When you push the envelope for so long, something will break. Don't believe me? Try it out and get back to me.
I'll fight it off for as long as I can, but there should be periods where you just have to let the engine idle and the next two weeks are where I think I'll let it happen.
Dallas Europa:
Bottom line, Essa Obaid should've won. And there's that.
Saturday, August 17, 2013
Pressing in the USA
Overhead press:
Bar/20
65/15
85/12
135/8,6,7
Laterals:
30/10
40/4x10
Rear delt machine:
90/15
110/12,12,10
CG press:
135/20
185/15
225/10
Barbell curls:
Bar/70
Back to overhead pressing. I feel they help my bench even though I hate them to a degree.
Bar/20
65/15
85/12
135/8,6,7
Laterals:
30/10
40/4x10
Rear delt machine:
90/15
110/12,12,10
CG press:
135/20
185/15
225/10
Barbell curls:
Bar/70
Back to overhead pressing. I feel they help my bench even though I hate them to a degree.
Thursday, August 15, 2013
Thursday deadlifts/back day
Deads:
135/13
185/10
225/8
275/6
315/6,5,5
Chins:
BW/4x10
Barbell Rows:
135/10
225/10
275/9
315/6
Pulldowns:
120/10
160/10,10
Seated Rows:
120/10
180/10
225/8, drop to 150/6
Solid day today. Warmed up pretty good and was able to focus on technique and bar speed with the deads. Hamstrings have to get stronger though and technique will have to get a good deal better. My first time doing full conventional deads in quite awhile, so it was good to get back to them.
Also, back to training without a belt. Getting my abs and low back stronger. Fun times
135/13
185/10
225/8
275/6
315/6,5,5
Chins:
BW/4x10
Barbell Rows:
135/10
225/10
275/9
315/6
Pulldowns:
120/10
160/10,10
Seated Rows:
120/10
180/10
225/8, drop to 150/6
Solid day today. Warmed up pretty good and was able to focus on technique and bar speed with the deads. Hamstrings have to get stronger though and technique will have to get a good deal better. My first time doing full conventional deads in quite awhile, so it was good to get back to them.
Also, back to training without a belt. Getting my abs and low back stronger. Fun times
Tuesday, August 13, 2013
Quads at Quads
Squat:
Bar/10
135/10
185/5
225/5
275/3
315/3
365/1
Leg Press:
3pps/25
4pps/25
6pps/15,12
Hack Squat:
185/12
225/12
315/10
Leg Extension:
80/30
110/30,30
Right hip got real tight on 365 and my form is less than perfect with a low bar placement. I'll stay with high bar for now. I'm getting stronger with that stance, so I'll ride it for awhile.
Also, I will not be doing the Illinois Ironman. Just have way too much other stuff going on that takes precedent. There will be other shows.
Bar/10
135/10
185/5
225/5
275/3
315/3
365/1
Leg Press:
3pps/25
4pps/25
6pps/15,12
Hack Squat:
185/12
225/12
315/10
Leg Extension:
80/30
110/30,30
Right hip got real tight on 365 and my form is less than perfect with a low bar placement. I'll stay with high bar for now. I'm getting stronger with that stance, so I'll ride it for awhile.
Also, I will not be doing the Illinois Ironman. Just have way too much other stuff going on that takes precedent. There will be other shows.
Monday, August 12, 2013
Tampa Pro Rundown.
The dust has settled in Tampa, Fl and super promoter Tim Gardner has wrapped up another phenomenal Pro Bodybuilding Weekly Championships. This is fast becoming one of the premier IFBB Pro League events of the year. Along with the Europa Dallas promoted by Ed and Betty Pariso, the Tampa and Dallas provide a one-two punch combo to end off the year of stateside IFBB mens pro shows. Pretty hotly contested show all around and number one, two and three could have been switched around in any way.
1: Evan Centopani: Steadily improves his physique with each showing. This was a great show for him to pick as he didn't have to break his body back down by doing the Arnold Classic after doing the Olympia. For as big as he is, he has a pretty tapered waist with no distended stomach. Quads are still filling out a big, but they aren't small by any means. Hamstrings could have a bit more drop to them in his side shots and the chest can come up a bit more as well. Back is a great body part on him, but could still stand to have more mass and knots back there. He's still pretty young in the sport so we are seeing some signs of whats to come in the future.
2: Juan Morel: He was coming off a great NY Pro showing and was training like a hoss getting ready for Tampa to get an Olympia qualification. He kind of underwhelmed here as we've seen better. He was a bit smooth and didn't carry the dryness he had in New York. Fuller quads putting to rest he needs to fill out his lower half more, but I think he may have tried to come in a bit bigger at the expense of conditioning. His frame can carry lots more muscle and look very good. But it has to be conditioned to the max. He's one to watch for and dangerous in lineups. I'd like to see him at the Arnold Classic next year to be honest. I think he can make a lot of noise there, even if people are coming off the Olympia.
3: Essa Obiad: Improved from Chicago. He has a great physique, but I think he loses a little bit in the way he presents it. There are a couple pictures of him relaxing his stomach a bit in his side poses(we must have went to the same posing school). He's also still building a "name" over here in the states. Very rugged physique that can still improve by leaps and bounds. I'd love to see him here in the states with a solid year of training. I really would like to see him in the lineup in Vegas.
4: Mo Bannout: Surprise of the show. Very thickly muscled and came to play. I thought he could have been a bit tighter. Shape not the greatest but made up for it with a good combo of condition and size.
5: Lionel Beyeke: I was expecting more. Thats about all I can say. Pretty smooth all over. I think thats more of a travel issue than anything. France is not exactly walking distance to Florida. With that being said, if he was in top shape, the show would be his. No question about it. He looks like a cartoon character but will be regulated to lower placements if he doesn't get it together. He's in Dennis James hands now, so I think we'll see a big improvement from Florida.
6: Lee Banks: Shouldv'e been top five. He wasn't as sharp as he's been in the past, but he was sharper than Lionel. Hands on hips most muscular is a winner Needs to be tighter from behind in the back and glutes. Front double bicep was top 5 worthy.
I know many think Evan took this away easily, but I really think Essa could have won. Third was a bit harsh in my opinion. Second for Morel was a bit giving, but I'm judging on pics as I wasn't there.
Others who impressed:
-No, his physique isn't pretty, but lets give credit where credit is due. Keith Williams has brought great condition with every show he's been in thus far and he's been killing it since May.
-You'd be hard pressed to find a better shape on that stage than Jeff Beckham. Needs more size and condition. He may be the next one to be a superstar on an IFBB stage.
-Top ten for Rafael Jaramillo after winning his class at USA's is a win. He can build upon this for the future.
-I know this is a mens review, but Shannon Courtney is just all types of awesome! Go forth to Dallas!
-It's good to see Johnathan Rowe, but he has to show more to move up. Lots more. Great shape, but thats only part of the equation.
All in all, great show and I'm eagerly looking towards Dallas. My dark horse........Steve Kuclo. Bet on it!
1: Evan Centopani: Steadily improves his physique with each showing. This was a great show for him to pick as he didn't have to break his body back down by doing the Arnold Classic after doing the Olympia. For as big as he is, he has a pretty tapered waist with no distended stomach. Quads are still filling out a big, but they aren't small by any means. Hamstrings could have a bit more drop to them in his side shots and the chest can come up a bit more as well. Back is a great body part on him, but could still stand to have more mass and knots back there. He's still pretty young in the sport so we are seeing some signs of whats to come in the future.
2: Juan Morel: He was coming off a great NY Pro showing and was training like a hoss getting ready for Tampa to get an Olympia qualification. He kind of underwhelmed here as we've seen better. He was a bit smooth and didn't carry the dryness he had in New York. Fuller quads putting to rest he needs to fill out his lower half more, but I think he may have tried to come in a bit bigger at the expense of conditioning. His frame can carry lots more muscle and look very good. But it has to be conditioned to the max. He's one to watch for and dangerous in lineups. I'd like to see him at the Arnold Classic next year to be honest. I think he can make a lot of noise there, even if people are coming off the Olympia.
3: Essa Obiad: Improved from Chicago. He has a great physique, but I think he loses a little bit in the way he presents it. There are a couple pictures of him relaxing his stomach a bit in his side poses(we must have went to the same posing school). He's also still building a "name" over here in the states. Very rugged physique that can still improve by leaps and bounds. I'd love to see him here in the states with a solid year of training. I really would like to see him in the lineup in Vegas.
4: Mo Bannout: Surprise of the show. Very thickly muscled and came to play. I thought he could have been a bit tighter. Shape not the greatest but made up for it with a good combo of condition and size.
5: Lionel Beyeke: I was expecting more. Thats about all I can say. Pretty smooth all over. I think thats more of a travel issue than anything. France is not exactly walking distance to Florida. With that being said, if he was in top shape, the show would be his. No question about it. He looks like a cartoon character but will be regulated to lower placements if he doesn't get it together. He's in Dennis James hands now, so I think we'll see a big improvement from Florida.
6: Lee Banks: Shouldv'e been top five. He wasn't as sharp as he's been in the past, but he was sharper than Lionel. Hands on hips most muscular is a winner Needs to be tighter from behind in the back and glutes. Front double bicep was top 5 worthy.
I know many think Evan took this away easily, but I really think Essa could have won. Third was a bit harsh in my opinion. Second for Morel was a bit giving, but I'm judging on pics as I wasn't there.
Others who impressed:
-No, his physique isn't pretty, but lets give credit where credit is due. Keith Williams has brought great condition with every show he's been in thus far and he's been killing it since May.
-You'd be hard pressed to find a better shape on that stage than Jeff Beckham. Needs more size and condition. He may be the next one to be a superstar on an IFBB stage.
-Top ten for Rafael Jaramillo after winning his class at USA's is a win. He can build upon this for the future.
-I know this is a mens review, but Shannon Courtney is just all types of awesome! Go forth to Dallas!
-It's good to see Johnathan Rowe, but he has to show more to move up. Lots more. Great shape, but thats only part of the equation.
All in all, great show and I'm eagerly looking towards Dallas. My dark horse........Steve Kuclo. Bet on it!
Saturday, August 3, 2013
Arms and shit...........
Speed CG Press:
Bar/ 30
135/10
185/5
225/ 8x3 (3 sec negative, 30 secs between sets)
Rack lockouts
135/10
185/5
225/5
245/5
CG Dumbbell press
45/15
60/10,10
70/8
Extensions:
75/10
125/6,8
Hit mount biceptius with some curls
Done.
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