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