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
Monday, January 26, 2015
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.
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
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
Wednesday, December 17, 2014
Training and Random Thoughts
I mentioned in a previous log that my leg training wasn't going well at all. That being said, it went surprisingly well. I went light on squats and went for reps and had a pretty good warmup. I think with the extra recovery I'm now giving my legs, I think they won't hurt as much. I have a second back session on Friday, so looking forward to that and making step by step improvements to that bodypart.
As I scroll through Instagram and Facebook the one thing that annoys me is the "Fitness meme" culture. Look, guys.....we get it, you've broken down life and success into percentages. You've made a mockery of lions and think you can walk with them (they're wild animals. They will fuck you up), and i especially like how everyone dreams.
Just. Fucking.Stop.
In powerlifting percentages are GUIDELINES. Not hard and fast rules. You think your training, diet and real life gives a good goddamn fuck about your "Life is 99% work and 1 percent sleep" bullshit?
No, it doesn't. Your training will be an ebb and flow and if your diet is on point, you'll be ok. You'll be tired as fuck if you don't sleep, so please stop with the dumb shit. Take a damn nap.
I still see reading is a fundamental attribute that most people don't use. Proof of that is when people post one-sided argument websites pushing an agenda that's usually along party lines OR they post parody websites that you should damn well know ain't real! Stop that too!
This has to have been the shittiest football season I've ever watched. Mainly because one team is mediocre and the other is just flat out terrible. I'm talking about the Huskers and Bears. Nine wins is not, I REPEAT IS NOT, the pinnacle of success in college football. In fact it shouldn't even be a measuring stick. Conference wins and National Championships is what matters. Super Bowls matter. Not the second place finish. So miss me with the nine wins arguments. Besides, if the Bears had the Huskers record, they'd be in the playoffs.
Ok, time for work. Drop a comment below or on my Book of Face page.
As I scroll through Instagram and Facebook the one thing that annoys me is the "Fitness meme" culture. Look, guys.....we get it, you've broken down life and success into percentages. You've made a mockery of lions and think you can walk with them (they're wild animals. They will fuck you up), and i especially like how everyone dreams.
Just. Fucking.Stop.
In powerlifting percentages are GUIDELINES. Not hard and fast rules. You think your training, diet and real life gives a good goddamn fuck about your "Life is 99% work and 1 percent sleep" bullshit?
No, it doesn't. Your training will be an ebb and flow and if your diet is on point, you'll be ok. You'll be tired as fuck if you don't sleep, so please stop with the dumb shit. Take a damn nap.
I still see reading is a fundamental attribute that most people don't use. Proof of that is when people post one-sided argument websites pushing an agenda that's usually along party lines OR they post parody websites that you should damn well know ain't real! Stop that too!
This has to have been the shittiest football season I've ever watched. Mainly because one team is mediocre and the other is just flat out terrible. I'm talking about the Huskers and Bears. Nine wins is not, I REPEAT IS NOT, the pinnacle of success in college football. In fact it shouldn't even be a measuring stick. Conference wins and National Championships is what matters. Super Bowls matter. Not the second place finish. So miss me with the nine wins arguments. Besides, if the Bears had the Huskers record, they'd be in the playoffs.
Ok, time for work. Drop a comment below or on my Book of Face page.
Saturday, December 13, 2014
Show Plans and Training.
I haven't done a post in quite awhile. Mainly because I'm just lazy as all hell on the blogging tip. Mainly because of life changes.
Life changes like.......
-Graduating college
-Working a lot
-Working a lot
So what about training?
Well it's been good actually. I've made the transition back to bodybuilding from powerlifting. I got hurt during a USAPL meet here in town and just decided that I need to step back from the max poundage a bit. So since April I've been bodybuilding. I feel like I've started from ground zero and I've built something respectable. Now that I'm in the tail end of my offseason, I feel like this is the best I've been in awhile.
I'm not super lean, but I'm not out of shape either. But you can tell I lift. I'm not a believer in being the most leanest guy in offseason. I don't believe in being fat either. So take it for what it's worth.
My current split for the past few weeks have been
Mon: Legs
Tuesday: Chest/shoulders/arm flush
Wed: off
Thurs: Back
Fri: Legs (secondary workout)
Sat: Chest/shoulders/ arm flush
The "arm flush" is just a quick superset to get some blood in the arms. Nothing crazy on that end. I drop back to once a week Legs and chest and Back and shoulders/arms twice a week for four weeks or so.
My main goal for show prep is just to be in shredded condition. Period. I have the size, I have the shape. I just need to bring the condition and the chips will fall where they may. Shows are in July and August. so I'll keep this up as much as possible until show time.
Lets get in on!!
Life changes like.......
-Graduating college
-Working a lot
-Working a lot
So what about training?
Well it's been good actually. I've made the transition back to bodybuilding from powerlifting. I got hurt during a USAPL meet here in town and just decided that I need to step back from the max poundage a bit. So since April I've been bodybuilding. I feel like I've started from ground zero and I've built something respectable. Now that I'm in the tail end of my offseason, I feel like this is the best I've been in awhile.
I'm not super lean, but I'm not out of shape either. But you can tell I lift. I'm not a believer in being the most leanest guy in offseason. I don't believe in being fat either. So take it for what it's worth.
My current split for the past few weeks have been
Mon: Legs
Tuesday: Chest/shoulders/arm flush
Wed: off
Thurs: Back
Fri: Legs (secondary workout)
Sat: Chest/shoulders/ arm flush
The "arm flush" is just a quick superset to get some blood in the arms. Nothing crazy on that end. I drop back to once a week Legs and chest and Back and shoulders/arms twice a week for four weeks or so.
My main goal for show prep is just to be in shredded condition. Period. I have the size, I have the shape. I just need to bring the condition and the chips will fall where they may. Shows are in July and August. so I'll keep this up as much as possible until show time.
Lets get in on!!
Tuesday, April 8, 2014
Squat training
Leg Curl:
4 sets. Enough to pump up my hams for squats.
Squats:
135/10
185/8
225/5
275/3
315/2
365/1
405/1
425/2
455/2
Home after to eat.
4 sets. Enough to pump up my hams for squats.
Squats:
135/10
185/8
225/5
275/3
315/2
365/1
405/1
425/2
455/2
Home after to eat.
Wednesday, April 2, 2014
Monday Squats and the Sole Competitive Appearance of Sexual Chocolate
Seated Leg Curl:
4 sets
Squats:
Bar/15
135/10
185/8
225/5
275/3
315/1
365/2,2,2,2,2
Leg Press:
3pl/15
4pl/12
5pl/10,10
Seated Leg Curl:
4 sets
This was a bit up there in volume for the tail end of a meet prep when I usually keep things to minimum. At this phase I just make sure the bar is moving pretty good and I only do assistance to keep blood moving around.
Well What Happened Was.........
So my plans on the competitive side had a couple things in it.. 1.) Compete at a USAPL meet to get a total 2.) Take that total and go to USAPL Raw Nationals and qualify for the raw meet at the Arnold. 3.) Also do one or two more meets to try and qualify for Raw Unity.
Well, it seems as of now, Nationals is out. I simply cant afford it. Other meets are out as well as I simply cant afford those. So I'm looking to do well at the Nebraska State. Hoping I can nail down two other part time jobs (in addition to the one I have) but it ain't looking to good.
I'm not starting a gofundme.com campaign, so don't worry. Something will turn the tide I hope, but as of now, one meet only. So get your popcorn ready, because you'll only see Sexual Chocolate in his singlet once this year.
4 sets
Squats:
Bar/15
135/10
185/8
225/5
275/3
315/1
365/2,2,2,2,2
Leg Press:
3pl/15
4pl/12
5pl/10,10
Seated Leg Curl:
4 sets
This was a bit up there in volume for the tail end of a meet prep when I usually keep things to minimum. At this phase I just make sure the bar is moving pretty good and I only do assistance to keep blood moving around.
Well What Happened Was.........
So my plans on the competitive side had a couple things in it.. 1.) Compete at a USAPL meet to get a total 2.) Take that total and go to USAPL Raw Nationals and qualify for the raw meet at the Arnold. 3.) Also do one or two more meets to try and qualify for Raw Unity.
Well, it seems as of now, Nationals is out. I simply cant afford it. Other meets are out as well as I simply cant afford those. So I'm looking to do well at the Nebraska State. Hoping I can nail down two other part time jobs (in addition to the one I have) but it ain't looking to good.
I'm not starting a gofundme.com campaign, so don't worry. Something will turn the tide I hope, but as of now, one meet only. So get your popcorn ready, because you'll only see Sexual Chocolate in his singlet once this year.
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