Wed, May 30, 2007 PM
Thursday, May 31st, 20078:30-9:15 PM
Cardio2
25m Treadmill Incline 13%..3.8 mph
20m StairMill Level 8-11
Posing x 10m
Archive for May, 2007
Wed., May 30, 2007
Wednesday, May 30th, 2007AM Cardio
0700-0745 Fasted, coffee no stims; on a wash out
Training 11:00 AM-12:30 PM
1/6 meals in
Back/Biceps
Bent over BB Row, overhand grip
1×10 @ 80 1×6 @ 90 1×10 @ 80 1×6 @ 90
Unilateral Bent over DB Row
1×10 @ 35s 1×10 @ 35s 1×8 @ 40s 1×8 @ 40s
Wide Grip, overhand, no thumb lat pull down
1×10 @ 80 1×10 @ 85 1×8 @ 90
Unilateral vertical pulldown (cable/plate load)
1×10 @ 90 1×10 @ 90 1×10 @ 90
Hammer Strength Rotary Lat
1×10 @ 90 1×10 @ 90 1×10 @ 90
Super Close Grip EZ Bar Curls (palms touching)
1×10 @ 40 1×10 @ 40 1×8 @ 50 1×8 @ 50
EZ Bar Cable Curls
1×8 @ 60 1×8 @ 60 1×8 @ 60
Hammer Strength Uni Curls (plate load)
1×10 @ 35 1×10 @ 35 1×8 @ 40 1×8 @ 40
Power Scissor Abs
3 sets of 30 second interavals
Straight Legged Raise, feet flexed
3 sets 20
Hanging Bent knee Raises (to chest)
3 sets 20
Tuesday, May 29, 2007 PM Cardio
Wednesday, May 30th, 2007Briefly O/T…First, thanks to Michael for aiding the ’special’ and helping me post up my flyer ~ I will be attending and writing/recording a posing seminar that will be held by the lovely Chaundra Tangi this Thursday in Denver, Colorado right along side the athlete check in for our Pro/Am.. so that should be awesome.. and then its off to volunteer duties for the next three days … sneaking off every chance I get to watch the show 
.
Also last night’s cardio…
45m StepMill & StairStepper
:D
Tuesday, May 29, 2007 — New Post
Tuesday, May 29th, 2007 |
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Phil Heath won last year's IFBB Men; who will walk away with the $25K this time? Dennis James, Branch Warren, Silvio Samuel, Darrem Charles? Will an IFBB Pro Figure Woman from Colorado win? Come and find out. The NPC competition TICKETS: EXPO: EXPO Highlights:
Boxing
Co-Promoter with Shawn Ray |
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Tuesday, May 29, 2007
Tuesday, May 29th, 2007Double Cardio only today; good thing, my entire lower body is f***ing torn up sore ~ very good
AM Fasted Cardio @ 0715 AM-0800
Coffee + Stims only
25 min Treadmill; Incline 13-15%, Speed 3.7-4.0 mph
Elliptical Speed Intervals
20 min; Incline 9-15, Resist. 8
Still have PM cardio to do.. I work tonight and will get it done before I leave.
:D
Blog Entry
Monday, May 28th, 2007Monday, May 28, 2007
Turned out to be a really high volume day ~ I did my hamstrings justice though, they were totally done before I left the gym, I had to stretch several times, I am usually good at preventing too much DOMS.. but since I added weight and high volume back on certain training days 
it seems the soreness has returned 
.. all for the better though 
AM Cardio: 45 min
Quads/Hams/Delts
Olympic Bar Free Squat (to parallel)
1×10 @ 115 1×6 @ 135 1×6 @ 135 1×4 @ 155
Olympic Bar Straight Leg Dead lift
1×6 @ 115 1×6 @ 115 1×6 @ 115
Feet High Ham Leg Press
*includes sled weight
1×10 @ 145 1×8 @ 235 1×6 @ 325 1×6 @ 325
*extra set wide feet, toes out sumo press
1×20 @ 145
Seated Leg Curl
1×12 @ 75 1×12 @ 80 1×12 @ 85 1×10 @ 90
Unilateral Glute Extension
1×12 @ 90 1×10 @ 90 1×10 @ 90
Unilateral Standing Leg Curl
1×10 @ 55 1×10 @ 55 1×10 @ 55
Seated DB Press
1×15 @ 25s 1×12 @ 30s 1×10 @ 35s (w/ straps) 1×18 @ 35s 1×8 @ 40s 
(w/ straps and spotter)
Seated DB Front Raise
1×10 @ 20s 1×10 @ 20s 1×10 @ 20s
Bent over rear delt fly
1×10 @ 17.5s 1×12 @ 17.5s 1×12 @ 17.5s
Front Shoulder Press using calf raise machine
1×10 @ 90 1×10 @ 90 1×8 @ 90 1×6 @ 95
Plate load, arms overhead ab machine
1×20 @ 70 1×20 @ 70 1×20 @ 70
Decline Plate load ABS
1×20 @ 25 1×20 @ 25 1×20 @ no weight
;)
Sunday, May 27, 2007
Monday, May 28th, 2007Sunday, May 27, 2007
AM Cardio x 45 min
Chest/Triceps
Flat DB Press
1×10 @ 30s 1×10 @ 35s 1×10 @ 35s
Seated Pec Dec Fly
1×10 @ 50 1×10 @ 50 1×10 @ 55 1×8 @ 55
Hanging Bodyweight Dips ~ no assistance 
1×8 1×8 1×8 1×8
EZ Bar No thumb Tricep Cable Pressdowns
1×10 @ 70 1×10 @ 70 1×8 @ 70
Unilateral semi-bent tricep kick back
1×10 @ 20s 1×10 @ 20s 1×10 @ 20s
PM Cardio x 45 min
____
Dammit…
Friday, May 25th, 2007I will have to call in the aid of Skippy I am apparently ’special’ today.. and cannot get the awesome flyer for the Shawn Ray to properly display … I believe it was designed by bb.com’s own Isaac Hinds aka LiftSudios … (who takes sic pictures by the way 
there were MANY disappointed competitors at the Southern and the Pueblo show here in Colorado; that he was unable to attend, he has many, many fans.. athletes have their favorite photogs.. some capture physique quality better than others)…
here’s the damned link though 
.. bet it wont work either
www.coloradoproshow.com
Wed May 23, 2007
Thursday, May 24th, 2007Wed, May 23, 2007AM Fasted Cardio
StepMill x 30m
Treadmill x 15mPM Training
Delts/Hams
StepMill x 30m
Treadmill x 15mPM Training
Delts/Hams
I had the pleasure of working out with husband and wife team, and NPC Chief Judges Cameron and Tracy of ************ on this evening at their gym
I didn’t write the numbers down this time, so I will do my best to remember the weights and reps
Seated overhead DB press
1 x 10 @ 25s SS 1 x 10 @ 30s SS 1 x 10 @ 35s 1 x 9 (F) @ 35s I can do 1 or two but never after so many previous sets/reps.
Standing DB Laterals ~ these stink, but with wrist straps it made a huge difference
1×15 @ 15s SS 1×15 @ 15s 1×6 @ 20 1×12 (F) @ 15 ~ ouch
Bent over rear delt fly
1×15 @ 15 1×15 @ 15 1×15 @ 15 1×6 @ 20 ~ I need 17.5s dammit
Overhead Press using the calf press machine this really seemed to hit my front delts well
1×15 @ 60 1×15 @ 60 1×15 @ 60 (F) barely got those last two up
Seated Adductor ~ Straight leg (hard 
)
1 45lb plate x 20 2 45lb plates x 15 (I think) 2 45lb plates x 15 (and the last two really, really hurt )
Seated Leg Curl
1×20 @ 75 1×20 @ 90 1×20 @ 95
Standing Unilateral Kickbacks (for glutes, cybex machine I think, cable/plate load)
1×20 each side x 60 1×20 each side x 40 1×20 @ 90 I really like this machine a lot, I am used to using prone glute ext, but I like the standing ~ I felt it more in the glute/ham tie in area.. right under the cheeks
StepMill @ level 9-12 x 20m
Treadmill @ incline 10%-13% Speed 3.5-3.9 mph
and then I went home and dropped over dead practically; but it was worth it, and after watching Tracy (who is tiny but all muscles) pressing 50’s 
after several sets with 35s and 40s.. I am now super-motivated to lift a LOT heavier ~ … overall killer work out though, I really enjoyed it and learned a few things which is always good
4/6 meals in
1.75 gallons water by this time.. and again I sweat a lot during my work out.. sexy 
May 22, 2007 PM
Wednesday, May 23rd, 2007AM Cardio x 45m (see previous post for details )
StepMill & Stair Stepper
PM Cardio x 45m
StepMill and ARC Trainer
easy day to log
Tues., May 22, 2007
Tuesday, May 22nd, 2007Easy Blogging Day… 
AM Fasted Cardio
0525-6:10 AM
StepMill Level 9-11
Straight Legged Raise, feet flexed
3 x 20
Decline Abs NO weight
3 x 20
still have cardio2 later this evening after I get off work
Monday, May 21, 2007
Monday, May 21st, 2007Monday May 21 2007
AM Fasted Cardio
0545-0630 ~ coffee and MAN Scorch
11:00 AM Training
Seated Wide No thumb Lat pulldown
1×10 @ 70 SS 1×8 @ 70 SS 1×8 @ 70 SS
Wide Grip Pull Up Overhand
1×6 SS 1×6 SS 1×6 SS 1×6 SS
Seated Machine Row
1×6 @ 110 RP 1×6 @ 110 RP 1×4 @ 110 RP
Tricep Dips
1×10 SS 1×10 SS 1×10 SS 1×10 SS
Rope Press downs
1×6 @ 60 1×6 @ 60 1×4 @ 60 = F
Seated Torso Rotation (Plate load)
1×20 @ 50 SS 1×20 @ 50 SS 1×20 @ 50 SS
Hanging Straight Leg Raise, feet flexed
1×10 1×10 1×8 1×8
Saturday, May 19, 2007
Sunday, May 20th, 2007**No weights today**
AM/PM cardio only
AM x 45m StairMill (Fasted)
PM x 30m Elliptical/Stair Stepper
Evening group posing practice with Cam and Tracy and the others.. fun, fun
NON-Training Day nutrition
6 meals, 2.0 gallons water
I will begin posting a vague supplemention record Monday ~ as well as a dietary log
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