Saturday, November 21, 2015

Things I've Learned Part One: Training

I'm not really anyone of note. I tell people I'm just a guy who happens to enjoy lifting weights. I have never possessed any real athletic ability or smarts. I'm someone who just liked being told no, following it up with a "fuck off, I'll show you" and then proceed to quietly work (well pre-social media quietly work. Now I kinda whore myself on Facebook......but whatevs).

In light of that, I'd figured since it was a Saturday I would share some thoughts on things I learned and would have done a bit different in this iron game.

1: Emphasize nutrition

This seems like a no brainer, but I should have exercised more discipline in my eating. I ate like complete garbage. And while I'm better, I'm still not where I should be. And it's not just eating for "GAINZZZZZZ." It's eating enough to recover and grow with minimal fat gain. That's mistake number one

2: Out training a shitty diet

You see the saying "You can't out train a shitty diet" and it's totally true. You can only get so far with using shitty fuel for your workouts. While it may be cool to read and try to do what Lee Priest did with eating buckets of chicken for an offseason diet, it's not the way to go for muscle gain.

3: Tighter Form

My form on things like squats could have been MUCH tighter than what it was. I often tell people I didn't really learn how to train until I started powerlifting. And it's true. You can't do ANYTHING in lifting without proper technique first. Same way for building muscle. You must have tight form to put that pressure on the muscle you're trying to train.

4: Watch for the clues success leaves

I use to discount what top amateurs did and only focused on the pro's did. Thus I know I missed out on some quality information that could have been shared with me. Always talk to the up and comers. They're experimenting just like you and can bounce different things off another party

5: Read number one

It really cannot be overstated.

There's more, but these are the glaring ones. Next one is will be what I've learned in life.

Saturday, September 12, 2015

Where the best come to play: Mr. Olympia Rundown

Most of us really ain't friends tho............

It All Comes Down to This

If you're a bodybuilding fan, then is simply the best time of year. The Mr. Olympia is once again upon us and the numerous status updates on social media won't let us forget it. Here we'll find out who will be the undisputed king of bodybuilding. Will it be Phil Heath who seeks his fifth win in a row? Can Shawn Rhoden or Kai Greene pull out an upset? Can Dexter Jackson be a possible winner as he's been firing on all cylinders this year? In just a few days we'll find out, but until then, let's take a look at the current group of possibilities to finish in the top slots.

*Competitors in no particular order.

1: Phil Heath

Lets not really kid ourselves. Heath would have to royally fuck things up to lose. And by royally I mean shoot himself in the face and cut both his chest muscles open. While he lost a bit of crispness last year and came in a bit too heavy, know that he's more than likely corrected that issue and will be on point game day. His overall shape and density shows why he's Mr. O. But to slam the door shut again, he has to be in the detail we saw in 2011 when he dethroned Jay Cutler. That was a his best package to date and anything resembling that form will win.

The Current Mr. O


2: Kai Greene

As of the time this post was written, by most accounts, Kai Greene is out of the O. However, I'm going to approach this post as if he's in. The bottom line is that he has to be hard. Period. No reason to outsize Heath. Both men are big, but it's going to be who will have the better condition. Kai doesn't have the structure of Phil, but if he can come in great condition, it's on. Everyone see's Kai time has past and I just don't see it.

Will he or won't he? Only Kai know's



3: Shawn Rhoden

In my opinion, Shawn is heir apparent to the Mr. O. He has it all. Shape, great flow to his physique and condition. His knock, and it's a very small and petty knock, is that he really doesn't outsize anyone in the top five. He really doesn't have to. He brings some nasty condition and keeps his waist tight, he makes a run for first. No doubt about it. He's been in California training with Charles Glass and it seems to be going well although he's covered up a ton (is 1000 degrees bro), but know that he, Charles Glass and Chris Aceto are looking to bring a crazy package.
You going to win or nah?



4: Dennis Wolf: 

He pulled off the winning last years Arnold Classic in Ohio and Arnold Europe in Spain.  And he could have arguably been as high as second at the  Mr. O in 2014. He has the size and shape, but I'm still not sold on him being Mr. O. Just can't put my finger on it, but he doesn't have that "WOW" factor to me. Not saying he isn't good, I just don't see him as hoisting the Sandow. He'll have everything he needs to have to compete in this show though. And with a year off, he could hurt some feelings.
Fan Favorite. Mine? He coo.




5: Branch Warren:

Anyone counting this man out is stupid. Period.  He will be in shape. He didn't look his normal gnarly self in New Jersey where he nabbed a qualifying spot, but he still looked good enough to win. And with an extra couple weeks of training and dieting, he's going to look like the Branch we all know and love. With that being said, I don't believe he's a threat to win, but a threat to breaking the top five for sure. No one really needs to speak out his freaky size, not about his crazy condition, but compared to the aforementioned men, his shape lags big time. He's this generation's closest thing to Rich Gaspari and that's not a bad thing.
Gnarly! but enough for the top six?




6: Dexter Jackson

In this field, Dexter is someone who could place as low 5th, or as high as first (yes I said it). His density is just insane, like he can't get fat or out of shape even at his age. If Branch is our Gaspari, then Jackson is our Vince Taylor. Someone who can conceivably compete in their 50's and unlike Taylor, still win shows at 50. He is a lesson on longevity. His ONLY knock is size, but he's proved that to almost be a non-factor as he doesn't really look all that small.
Age has been good to him.


7: Mamdouh Elssbiay 

Just call him Big Ramy. And I mean BIG. Size is not an issue at all. Coming in separated is.  I can hear it now......

"But look at the size of him! If he came in shape, he's gonna win the O"

If my aunt had balls, she'd be my uncle. Bottom line, he's not where a Mr. Olympia should be as far as conditioning. If he's in his best condition ever, he'll be a force, but I doubt it.
Big and shapely.


8: Cedric McMillan

Besides Rhoden, the best combination of size and shape up on the stage competing today. His only downfall is, once again, conditioning. The flow to his physique is just classic. It's like Serge Nubret supersized, but if he isn't hard, gonna be a long night. If he's ready to rumble in the conditioning department......He could, conceivably, be as high as third.
New age Serge Nubret

9: Max Charles

He made tremendous improvement over the last year culminating in a 3rd at the NY Pro and a win at the Tampa Pro. His legs are still a bit undersized when compared to some other top finishers, but his upper body is on par. He's still green which is the scary part. Condition does not seem to be an issue with him as I've never seen him out of shape. Expect a solid showing. Nothing earth shattering, but a definite "I belong here and I'm going to improve" outing.
An Olympia rookie without looking like one

10: Victor Martinez

The Dominican Dominator has been up and down over the past couple of years. At times you think he's going to make his way back up into the top standings, but it doesn't happen. His shape is still intact, his side chest and tricep continues to impress, and his back is still a solid bodypart. I'm not sure what he'll bring. If the NY Pro is used as a measuring stick, he should make a solid showing.
Doe's he still have it?

11: Juan Morel

He finally broke through winning a top pro show in the NY Pro. His chest and back are crazy big and his conditioning is starting to get olympia level. Still a bit shallow in the lower body, but that will come over time. He's not a rookie, but the "sophomore jinx" is real. I'm not sure on what he'll bring. But rest assured, he'll carb up on Five Guys and look crazy!
Carbs up off burgers, looks better than lots of pros.


12: Steve Kuclo:

He's made great improvements since teaming up with Neil Hill. I think he should've won in San Antonio actually and I'm a Johnny Jackson fan. Kuclo's chest is still an issue, and hes still filling out his frame. The similarity to Jay Cutler is uncanny. Another guy I'm not sure where he'll fall. Let's categorize him in the "still building" phase.
King Snake makes his way back to Vegas.




13: Dallas McCarver: 

A rookie that's not looking like one. Him and Matt Jansen are really having a bang-up prep. Yes, I know the line of "everyone looks good alone" but can we appreciate this guy winning his pro debut and making big improvements since May? He's not a legit threat for the crown, but he'll be another one who's going to show he's here and he will improve.
Bigger AND better.


14: Jonathan Delarosa:

He won the Chicago Pro this year and is one of the smaller guys in the line up. He's a ball of muscle with good shape. I just think he may get lost in the crowd. I could be wrong though. His conditioning could get to another level. He's with Aceto, so it won't be an issue by the time he steps onstage this coming Saturday.

What's he bringing to the O this year?




                                                                   Guys to Watch For

William Bonac: Crazy thick who's another Neil Hill client. He's like Delarosa as he won't outsize anyone and he's one of the smaller stature athletes. But he's climbing.



Johnnie Jackson: Conditioned Johnnie gets looked at for a possible top ten slot. Non-conditioned Johnnie does not. Just that simple.
Needs to be shredded to be noticed


Fred Smalls: BIG improvements over the past year especially from the rear. He still needs to improve a bit before he can be considered a top 6 finisher. Quite a bit.
Stock is rising


Roelly Winklaar: Needs to be shredded. Period
Big is fine, but hard condition will make them notice


Essa Obaid: Same as Roelly. Has to be shredded to get a nod even though he has some good muscle.
Where will he land? 


Lots of questions will be answered. Where will Wolf and Rhoden be fighting? Will Kai even compete? with all that being said, first won't be in question though. Heath will win number 5, but will it be in slam dunk fashion like 2011.......or something else?

Photo's courtesy of:
NPCnewsonline.com
Musculardevelopment.com



Tuesday, September 8, 2015

Two For One: Shoulders & Arms and Legs

Shoulders/Arms: Friday (9-4-15)

Hammer shoulder press: 
90/15
140/10
180/10
230/6, 6+3 rp*

Laterals:
25/20
30/15
40/10,10

Pressdowns: 4 sets
Dips: BW/ 3 sets of 12
Meadows/Tate Extensions: 3 sets/30
Barbell spider curls: 3 sets of 10
Low Incline db curls: 3 sets
Muscle rounds: 3 rounds on the Hammer Strength Preacher Curl

Legs: Sunday: 
Stationary Bike Warmup:10 minutes

Seated Leg Curl:
85/25
105/15
130/12
160/12
190/10
225/7+4+3 rp*

Leg Extension:
70/40
85/35
105/20
130/20

Leg Press: 
2pl/20
3pl/20
4pl/20
5pl.10,12

Hack Squat: 4 sets
Single Leg Press:3 sets
RDL'S:4 sets

RP = Rest Pause

I said I would do a video for my second workout of the week, but where I was training at I couldn't (thanks UNL Rec) so the best I could do was just list it for you. Some weeks I'll press twice a week. Others I won't do any, but I try to get in presses at least once a week. I've always had an issue with building broad shoulders, so I'm trying to get that nice cap and roundness. Going to take awhile for sure.

Heres a video for a visual explanation of Tate/Meadow presses.


Weight is at a decent 211-226....need to push the food more. I should be at a higher calorie intake. I better get comfortable being uncomfortable.

Monday, August 31, 2015

Legs: No squatty.........

BW: 221

Seated Leg Curl:
55/30
85/20
115/12
145/10
190/8,6

Leg Ext:
55/50
85/30
115/20
145/15
160/12

Leg Press:
2pl/30
3pl/15
4pl/12
5pl/12
6pl/8,6

RDL's
135/12
185/12.10
225/10
275/6,8

Leg Extension:
3 sets/ 20

I have to stay away from squats for awhile. My left knee is just not having it. I'm hoping it's not a meniscus tear or anything like that. So leg training contains plenty of volume now in an effort to put size on. I'm too old to try and be a damn Tom Platz, but I feel I can make a run at decent leg growth if I get outside the box a bit. I hate the whole "blood volume" training horseshit, but necessity is the mother of invention. So lets see what I can put together.

Since I can't really do anything with my squat right now, I can focus on being a "bench hoe" for a little. I've always wanted to hit pretty decent numbers in competition on bench, so I'm on the road to that. I figure it will still let me be on a platform without having to go bananas with a bar on my back.

Monday, August 10, 2015

Dust Mode: Legs

Warm-up:
Recumbent Bike: 10 mins

Seated Leg Curl:
70/20
100/15
130/12
160/9,10
180/8

Leg Extension:
70/51
85/13,25
100/20

Now here is where shit gets dicey.....I started off with high bar squats with the following progression:

Bar/10
135/5,5
225/ what the fuck was I thinking?

My back and knee did not agree and it was disgustingly heavy. so I racked it and proceeded with narrow stance box squats. Only did three sets of five, but felt decent.

Leg press: 4 sets
Single leg curl: 3 sets


Decided to train through this bullshit ass slump and see what will come out of it. Cut way back on the volume and will see if that helps a bit. Everything felt heavy, but I need to keep moving some blood around and eventually get back into blast mode. Sooner rather than later hopefully.

Wednesday, August 5, 2015

Dust Mode: Chest and shoulders

Machine Fly:
110/15
130/15
170/12

DB Incline:
45/15
80/12
100/10,8

Flat Bench:
135/12
185/10
225/10
275/5

Incline Hammer Press:
3 sets

DB laterals:
4 sets

Plate front raises:
45 lbs/3 sets 

DB Press:
2 sets.

I have not felt like training on any level. I'm just kind of going through the motions. I think it's just one of those training ruts. I was in "blast" mode since January (with a bit of "dust" mode mixed in).

If you're not familiar with the Blast and Dust mode philosophy here's an explanation from Dave Tate.

"I've mostly lived my life in either blast or dust. When I go for something, I go all out with blinders on and nothing else matters. If I'm not interested in something, it doesn't mean anything to me. Either I care with every part of my existence or I don’t care at all"

I'm for sure in dust mode. If you keep seeing people saying "They kill it all the time," they're lying. Period.

Wednesday, July 22, 2015

Offseason Chest

Bench:
Bar/20
135/15
185/12
225/10
275/5, 5
245/6, 7,5

Incline press:
135/10
185/6,6,6,6,6,6
(emom-every minute on the minute)

Flyes:
3 sets

Tricep press downs
100 reps

Deceivingly challenging. Wasn't brutal and truth be told, I could've handled more on incline press for the emom. I just wanted to see where I stood strength wise with something like this. Pump was great but my strength just sucks right now. I wanted to do a meet in the winter, but I need more time under the bar and honestly, don't want to push it very hard right now. Still pushing the calories up, trying to stronger every week.

Monday, July 20, 2015

Leg Training

Leg Training: Sunday, BW: 216

Warmup: Recumbent Bike

Seated Leg Curl:
70/25
85/20
110/15
140/12
170/10,12

Adduction machine:
70/15
100/20
140/25
170/25,15

Leg ext:
70/45
90/25
110/20
130/20

Leg press:2pl/15
3pl/15
4pl/15
5pl/10,10

Squats:
Bar/20
135/5,5,5,5

RDL's
3 sets

If you notice, my squats were LIGHT! Very light. I'm just trying to unfuck myself so I can get back to doing the movement more efficiently and hit the legs better. Lets be real, as a standalone exercise, squats aren't the best builder for everyone. But they do work. So I'm taking a page out of Paul Carter's book and doing my squats at the end, or close to the end, of the session. 

Slowly getting stronger and my eating isn't 100 percent clean yet. Getting there fast though. Much more consistent than in the past.

Thursday, July 16, 2015

Moving Into Offseason: First Back Day

Whew! I went into Gold's with a clear plan of what I wanted to accomplish yesterday for back. Absolutely clear!

And then my body said "Go to Hell Larry...." and I clunkered through the following.....

Neutral Grip Pulldowns:
85/20
100/10
140/12
160/10
200/10,8

Bent Rows:
135/10
185/8,8,8,8

Reverse Grip Pulldowns: 3 sets

Some bicep stuff.

I don't know what the hell happened but I tanked.......HARD energy wise. I don't know what the hell happened, but I'm gonna take it as a sign that I'm not fully recovered yet. Blah.

Weight is at 216 even with an increase in calories, so we'll stay here for a couple weeks and see what happens.

Monday, July 6, 2015

Prep Life: Wings of Strength Rumblings.

I'll use the cliche line of "Now that the dust has settled and the smoke has cleared"........

Now that I have entrapped you in my writing, as most of you know  (or even may not know) my competitive season didn't go as well as I had hoped. I went into prep with a clear idea of what I wanted to do. I wanted to be in condition. I wanted to really bring in a great package and finally bring home a win.

The best made plans go awry as it didn't happen. I won't bemoan about could'a, would'a or should'a, but I what I do know is that I gave it my all.  Late nights, early mornings, lack of sleep, funds (prep is EXPENSIVE), and very narrow minded focus were the things I knew I had to have to accomplish what I needed to do. It worked....to an extent, but a couple weeks out of Omaha I started to get the feeling that all this may not work out.

But since I'm not a bitch, I kept moving and doing what I could. We won't recap Omaha, because anything after 5th no one gives a fuck about.


Going Home: Wings of Strength Prep

I got into Midway Airport on Thursday afternoon and crashed with my buddy until Friday. Great convo and a nice drive as I really don't see him much.  Crashed early as I started to finish off my preps for the show.

Friday comes and I check in for the show. I went ahead and just chilled until check-in at 5. Walked around and met up with some people who I only see on the interwebz. Weighed in at 207 and didn't care. I wanted to be back in the heavyweight class anyway as light heavyweight was a failed experiment for me.

Rested a lot on Friday and was able to catch some of the 212 action. I wish I could've watched even more, but I had to end up tanning and getting rest for tomorrow.

Saturday was game day......and I almost missed the damn check-in. But was able to regroup and get down there in time. Lesson for the future. Always double and triple check the schedule.

Saturday comes and as usual, 20 some odd weeks worth of work, condensed into around 10 minutes to showcase it. I felt I had a good package, and the consensus was I improved from Omaha, but it was not to be. Another top five missed. And what made it a little more shitty was that it was back at home.

Fuck it. Sometimes you just don't win. Hell sometimes you don't even do well or good. As much as this endeavour is about winning, if you don't find out about yourself then you only have a trophy. I found out how much I could take, what my comfortable level of risk is, and how far I have to push myself to succeed. And I pushed between Omaha and Chicago...

Omaha versus Chicago








What I also learned is that now I need coaching to get over this damn hump I'm at for my conditioning, No, I'm not, nor have I ever, been keen on the idea of a coach. Pick up a book, read and do shit yourself. But now I'm going to contradict myself and go ahead and get coaching. I'll give it a shot. What do I have to lose?

Offseason starts Tuesday........lets get back to some heavy basics and move forward. Ive got things in mind I'd like to try and I'm looking forward to it.

Tuesday, June 16, 2015

Prep Life: Chest, Jr. Nationals and IPF Raw World Musings

Chest: UNL Rec:
Bodyweight: 204 lbs


Machine Press:
75/21
100/15
125/12
150/12
175/10

*drop sets*
175/10
150/8
125/5
100/5 (3 sec contraction at the top)

Incline Press:
135/8
185/8
225/8,5,5

Incline Hammer Press:
2pps/10
3pps/8,6
pps=plates per side

Not a barnburner, but for sure felt it on the incline press after those drop sets on the bench press machine. It's a pretty good one the rec has. It's a fixed one by Hammer Strength I absolutely love. I was going for more weight on the incline press bus simply did not have the strength. It's something when 225 makes you feel like a complete bitch.

Jr. National Impressions:
Once again, didn't get to go to Jr. Nationals, but was impressed by a couple of competitors. Notably in the heavyweight class. Christian Salcedo and Justin Maki are two pros in waiting. This is Justin's second crack at Jr's while I'm not sure if this was Christian's first or if he competed in Rosemont at another time. Great shape was showcased by both, but Salcedo's shape and condition edged out Maki. Salcedo ended up going on to win the overall later than night.

Salcedo vs Maki





A couple of others I was impressed were ironically number one and two, but in the middleweights. Valentino Harris of Wisconsin and Vlad Petric of New Jersey. I knew Vlad would bring in condition as I've seen him before at North American's I believe. Harris was new to me, but you can tell he did work. He ended up winning the middleweights with Petic placing second. Both men will be eventual pros as well.

Harris vs Petric
*Photos from Musculardevelopment.com, Photog: Dan Ray*




IPF Raw Worlds:
Lots of impressive lifting from Team USA Members in Finland. Since powerlifting is a sport of doing, lets just show video as analysis means little.

Ray Williams: 








Blaine Sumner:


Layne Norton:


Excellent work by Team USA! First time in awhile they brought home a gold medal for team performance!

Also.....before I go.....because I can.......GO BLACKHAWKS!!!

You mad? Or Nah?





Tuesday, June 9, 2015

Prep Life: Chicago Bound and Changes.

Leg Day: June 7th
Bodyweight: 206 lbs
4 weeks out from The NPC Tim Gardner Extravaganza/Wings of Strength (whichever you call it).

Bike Warm-up: 10 mins

Seated Leg Curl:
80/40
100/32
120/15
135/15
160/13
Drop Set:
160/12, 130/12, 100/12

Leg Extension:
70/50
85/40
105/30, 25
130/20
Drop Set:
150/20
120/20
100/20

Leg Press:
3pl/15
4pl/12
5pl/12,12,12

Squats (or something that resembles squats)
Bar/12
135/6
185/5,5,5

Single Leg Curl:
3 sets.


This is what leg workout number one looked like. Next one will be different from this one, but will include some type of squatting movement. I need more (much more) separation in my quads and hams, so I'm going to continue to beat the shit out of them as much as I can with some volume, lots of squeezing and the stepmill. At least I'll try on the stepmill. I won't lie....it sucks after legs.

Back is getting the same treatment. More work, more squeezing. It's four weeks. It's going to suck, but I would like to improve some

Another change is dropping the second chest day. Lets be honest, from the pics I really don't need a whole lot more upper chest. More hardness for sure, but that will come through increased posing.

As far as diet goes, just keep the protein high, the carbs low and fat decent. Lots more pushing in the next couple weeks, but I'm ready for it.

From Sunday. Lets get down



Saturday, June 6, 2015

Prep Life: Done with Omaha, onto Chicago.

 I'm currently caught in the throes of insomnia as I'm writing this with the Battle for the Olympia playing in the background. It's about 3:40 am and I just got done grocery shopping at a couple supermarkets here in the beautiful resort town of Lincoln, Nebraska.

So here it is a week after the NPC Omaha Duel of Champions and four weeks out of the NPC Tim Gardner Extravaganza/IFBB Chicago Pro. I think Jack and Ann Titone did a bang up job of putting on a good pro show in Omaha and really bringing a great NPC presence to the state. There were a lot of class competitors in the show as well. The good thing about it is that It's only going to grow in numbers, so I look forward to seeing what the future holds for the NPC in the state.

As far as my own prep goes, I'll give you an example of what my schedule was the last month and a half before the show.

1:30 am: wake up (hopefully. Latest would be 2:00 am.)
3:00 am: At work to do a morning show
7:10 am: Run out the door to do morning cardio for around 45 minutes at a Golds Gym not far from here.
8:20 am: Back at the station, slam a shake and set up for an agricultural show at 9:00 am
9:30 am: Break set down and get to work on a midday show
11:30 am: Booth midday show
12:00 pm: Get done with said show, cut interviews off a video player and go home or hit gym.

Most day's after the above, I would get home and take a nap, but I really pushed to try and train. We I did that I found my workouts were VERY uninspired and just plain shitty. My mind would wander and not be where I wanted it to be during the session. I found a nap worked better to get my mind and body right for a training and cardio session.

I got my meals in and someday's would fall a little short of what I was supposed to hit protein/carb/fat range, but I made sure to correct the issues when I could. As far as actual training goes, I followed John Meadow's Mountain Dog principles. I did daily training and really felt it helped me improve quite a bit.

Let's fast forward to the show in Omaha though. I didn't do as well as I had hoped. Even with my buddy Jose Beleton helping and numerous other people helping me and pushing me, I just wasn't lean enough. I knew coming in condition would be an issue for me......and once again it was. I lost to people who were leaner than me, but who I had more muscle than (from my vantage point). No ones fault but my own, and lessons were learned.

No, I've never torn a pec. Just the way it is.

So my weakness is still a weakness, although I did beat my previous best by a mile. one reason for that is that I decided a drop to the light heavy class would be a much better choice for me. I wanted to be conditioned and thought the drop in weight would be good. Bad thing is I had no baseline for my macros and calorie count. I was pretty much pissing in the wind in the offseason. No more lazy offseasons. Yes, still eat big, still train heavy, but don't be a fat fuck.

 I did what I could with what I had available to me as far as tools and knowledge. I learned a lot this prep. A whole lot......

2013 Chicago versus 2015 Duel of Champiosn


So whats next? The Chicago show. It's another pro/am show and I'm looking forward to seeing people who I haven't seen in a year or more rather than the show. I'm not conceding defeat, yet I'm not promising victory (from my pics last week, I'm far from winning shit). I just want to be competitive and let the chips fall where they may.

Here's some before and after pics and I'll have some after after pics when Chicago is over.

19 weeks versus one week out.

The guy on the rights needs a sammich and some Doritos.



Monday, May 4, 2015

Omaha Prep: Leg Training 4 weeks out

 Leg curl:
60/15
80/15
100/15
120/10
140/10,8,8 (with a drop to 100/5)

Leg Ext:
70/ lots of reps
90/25
110/25
130/14,15 (drop to 110/7)

Leg Press:
3pl/12
4pl/10
5pl/10,10,10,10

Icarian Power Squat:
2pl/10
3pl/10
4pl/10,10,10

Single Leg curl:3 sets
RDL'S: 4 sets

Backing off the weight a little bit and focusing more on getting some reps. Squeezing and contracting with a decent (notice I didn't say light) amount of weight is the goal right now. I'm still holding some fat around my waist and abs. It may or may not come off in time, but I'm damn sure trying to get it off.

Lets keep it moving.

Saturday, April 11, 2015

Omaha Prep: Secondary Chest Day at Seven Weeks Out

Right at seven weeks for the NPC Omaha Duel of Champions and everything is clicking along. Had a shift change at work and a slight workload increase, but adapt and overcome. So no problem.....

Machine Presses: 5 sets 
Hammer Incline Presses : 4 sets
Dips: BW/ 3 sets
Dumbbell Bench: 70/s done FST-7 style. Seven sets with 30-45 seconds between each set. 12 reps each set.
Flyes: 3 sets 


Pretty good volume overall. Training seven days a week right at the point in the game. I've never trained that much for a show. Usually train 4-5 days week, but this increase is something else. But I feel good (outside the occasional energy loss). Easily the most food I've ever eaten in a prep and I'm still coming down. Cardio is still up there, but will be changing for the next month due to work related issues. 

The last time I posted pics was 11 weeks out. Here they are compared to ones taken this morning (April 11th). Still have to pull it together.



Tighter overall, but still have much work to do. I'm proud of where I'm at, but I can do better. 

Wednesday, April 1, 2015

Omaha Prep: Just Under Eight Weeks Out and Changes

I'm going to kick this off with yesterdays training session, which was back.

Pulldowns:
85/12
120/12
160/12
180/10
200/10, 10(drop to)160/10

Bent Rows:
135/12
185/10
225/10
315/8,6

Suitcase Rows:
75/10
100/10,10,10

Hammer Strength DY Row:
3 sets

Seated Rows: 3 sets

Getting down to crunch time and while I'm better than I have been at this point in the past, I'm still not where I think I should be. Shift change at work doesn't help either. With that being said, we still do work, and I've done the following changes.

-I've been using Intra-MD so far this prep. Since we're in the single digits as far as weeks go, I'm going with aminos on shoulder/arm day and my second back day. That cuts out about 60 grams of carbs a day.

-Training may get an increase to seven. Not all of these will be hard workouts. I'm still on the fence about this.

-More supersets and drop sets. I haven't really used these techniques much, but adding these back in. Old school thinking of more definition.

-Stepmill is at twice a week so I don't flatten my legs out.

That's it for right now. Like I said, I feel good where I am, but I just need and WANT more so I can possibly be a competitive light heavy. Lots more to go.

Monday, March 16, 2015

Omaha Prep: 11 weeks out

Chest day: Goodlife Fitness in Lincoln, NE.....

For some reason, I did a lot of incline pressing with dumbbells and barbells.

Incline DB Press:
40/20
60/15
80/10
105/8,10

Incline Press:
135/12
185/10
225/10
275/6,4

Machine press:
4 sets (drop set on the last set)
Flyes: 4 sets

Moving right along, but need to push harder. These pics are 228 versus 225. I had about 400 grams of carbs the day before the pics on the right.


Thursday, March 12, 2015

Omaha Prep: Closing in

Leg training: 3/12/15

Today was my first attempt EVER at giant sets like Milos Sarcev (albeit with not many exercises).

Superset:
Seated Leg Curl
Leg extension: 4 sets each

Giant set round:
Leg Press
Front squat
Hack Squat: 4 rounds

Single Leg curl: 4 sets

This was challenging for a couple of reasons:

1: Logistics. I train in a campus recreation gym. It's nice and well equipped. However it still gets crowded with students. I train there as I have an extended membership due to my student fees back when I was a student, helped pay for the new weight room

2: Muscle fiber endurance. It's just a weakness, period. I want to be able to hit those DEEP fibers I don't normally get during my standard training.

3: Mental aspect: I need to get more intense during leg training. Not the beat yourself upside the head intense. But a more intrinsic focus, a' la Ed Coan.

225 this morning. So I'm feeling pretty good. Just worried about being in some great condition. Actually sick condition

Thursday, March 5, 2015

Omaha Prep: 10 Weeks and Some Change

Let the work continue......

Back Day: 3/3/2015

Chins: 3 sets
Weighted Chins: 2 sets with a 40 lb db

Bent Rows: Six sets working up to two heavy sets of 315 for sets of 5.
One arm rows: three sets
Reverse Grip Pulldowns: 4 sets

Not as much volume as I would've liked, but it got the job done. I've been training six days a week and I have, HAVE, to learn that every session cannot be heavy. I have to really pull back and understand that I need to keep pump days, just that, a form of active recovery. Not a demonic, winner take all session.

10 weeks out on Saturday. These pics are 12 weeks out versus 11. I just added in some hard cardio (steady state) and it seems I'm coming down. So we're gonna keep rolling and see what happens.

I need my fatty belt from Target or Walmart. I like those things.

Brick by Brick, we get better. 


12 weeks versus 11 weeks.

Let the work continue!
Arnold Classic: Dexter Jackson! 5-TIME ARNOLD CHAMP! BET ON IT

Tuesday, February 24, 2015

Omaha Prep: I'm Some Weeks Out I Guess

So I caught some type of fucking sickness and it put me down for anything outside of work. Made a big negro quite pissy. Anyhoo.......here's yesterdays workout.

Chest Day: 2/24/15

[B]Incline Press:[/B]
Bar/25
135/15
185/12
225/10
245/6,6,6

[B]Incline Hammer: [/B]
5 sets

[B]Dips:[/B] 4 sets at bodyweight

[B]Machine Flyes:[/B] 4 sets.

Lost about 3 days where anything I ate made it feel like I was drowning. Finally cleared up around Sunday and I was well enough to try and salvage something for legs. Chest was better yesterday, but I still felt a bit weak. Took an impromptu rest day today and I feel like a million bucks already.

Doing more hard cardio now. Still no fat burners and playing with my food a bit. Feeling good, but I know suffering to get this shit off my abs and ass will be coming shortly.

I'm coming in slowly. Gotta get much harder. Let keep it rolling.

Last Week vs This Week

This shit on my ass and abs need to go.








Thursday, February 12, 2015

Chest Day #2

Machine press: 4 sets

Bench Press:
Bar/25
135/15
185/12
225/10,10

Incline Hammer:
4 sets

Flyes:
3 sets

Calves and shit.

Training Changes:
Training six days a week right now and added in some more carbs. Trying to lift more and not cardio and under eat myself away. Getting it done.

Friday, February 6, 2015

Omaha Prep: Shoulders and Arms in the 402

Smith Press:
bar/40
95/15
135/13
155/11
185/10
225/6,5

Machine Laterals: 5 sets, 12-15 reps

Plate front raises with a "steering wheel motion": 4 sets of 10
Rope Pressdown: 4 sets
E-Z curls: 4 sets
Extensions: 3 sets
Machine Curl: 3 sets

Not a lot of work for arms, but I don't need a lot. Low rest for arms because I just want some nasty ass density in them.

20 weeks out vs 17. More work
  Training is going good overall. Feeling healthy, strong and ready for the prep. 16 weeks out!

Monday, January 26, 2015

Leg Training In The 402:

Legs:
Seated Leg curl: 5 sets
Leg Extensions: 4 sets

Squat:
Bar/20
135/12
185/10
225/8
275/5,5,5

Leg press:
3pl/15
4pl/15
5pl/12,8 (the eight were paused)
6pl/ drop sets of ten reps. Went down to one plate

Hack squat: 2pl/ 10,10,10
Leg extension: 3 sets.

I was going to do one more set of squats and really try to push my reps up there, but I felt a slight pop in my groin on the way up from the second rep. Aggravated an old injury. It pretty much blows. But after that, leg training went well.

Brick by Brick

Saturday, January 17, 2015

Brick by Brick: A Life and Lifting Philosphy

Growing up, I wasn't necessarily good at anything. I remember my parents trying to put me in a school for "gifted" kids, I remember trying my hand at basketball and wrestling. I didn't excel at either. I thought I'd become a black Mr. Perfect, but that didn't turn out the way I wanted.

But it was something about gripping a barbell that felt right. Something about bodybuilding that felt right. I never was physically impressive, so not only did it help my ego, but it also helped me turn into something that I only saw in the comic books.

The deeper I get into lifting, the more I discovered it was a microcosm of life. You have to make gains slowly and steady to create a perfect lift with awesome technique, or to create a work of art onstage. It takes a lot of work. For years. It's literally like building a house and expanding on it. Sometimes the construction of it stinks.

Think of construction workers. You think they want to be outside building shit? For a paycheck, yes. But just on GP? I'd venture to say they'd rather be in Cabo with a triple-d supermodel and a cold pack of beer. But no, they're working. I rain, sleet and shine.

Brick by brick, the job gets accomplished.

Even in college, from my days in community college all the way up to the University level, I had to keep building. Classes were passed, classes were failed. I was academically dismissed a couple of times, but I just knew if I kept going, kept piecing things together, I'd succeed.


 My rallying cry for my lifting and life philosophy has been Brick by Brick.

There will be rain, there will be shine. Setbacks in the construction of your life and physical work is going to happen, but you have to keep building. The work will continue. It has to really. You have no other choice.

I remember Kai Greene saying in a magazine one time that as long as you have life and breath, you have opportunity. I know that won't take for some, but for me, that hit me to my core.

So whatever it is you're doing. Brand building, college course work, competitor........keep building. Persevere.

Do whatever Brick by Brick.

Monday, January 12, 2015

Last Week of Offseason and Contest Plans

I made myself go into an "offseason" for bodybuilding shortly after I i got an injury at a USAPL meet last year. At the time I was just a bunch of damn bodyweight slapped together with no shape at all really. I was pretty unhappy with how I looked, so I decided to take charge and trim off some fat. This was back in April. Fast forward to now and I start a new road to a bodybuilding show.

My last one was in 2013 and while it was successful, I missed being conditioned by a considerable margin. My shape was decent, you could tell I had a lot of muscle, but I wasn't lean enough. Not by any means. Yes I tried to do a meet and show prep in the same prep but I screwed up. Learned a lot of things from that and moved forward in preparing myself for a great contest outing.

So far so good is what I think. I've rounded out some bodyparts. I've made sure I was getting in a decent amount of food and just worked hard in the gym. I still stuck with the basic movements to keep, and build upon, the level of mass I had attained. Training has been fun again and I look forward to being at my best this May.

The bottom line for me is conditioning. I have to be in shape. Period. I have the size. I could even argue pretty decent density, but now its time for the condition to come through. For comparison purposes, here is where I was when I started prep for the 2013 Wings of Strength and here is where I was at a couple weeks ago.




So lets get in on