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.
Wednesday, July 22, 2015
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.
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.
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...
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.
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.
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.
*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!!!
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 |
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.
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.
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......
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.
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. |
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