Jedi MASSter 
"Just to be better."
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Archive for January, 2008
Friday, January 18th, 2008
Ok, so I lied. I was gonna take today totally off, but I wound up deciding to try and get a little extra anabolic push into the weekend by moving a little heavy weight around. I decided to do a few sets of heavy rack dead lifts and wound up with a new p.r. of 875lbs from knee height. Have a nice weekend all, I know I will.
warm up sets of four reps at each plate up to 585
1×3 @ 675
1×1 @ 765
1×1 @ 815
1×1 @ 855
1×1 @ 875
Posted in Training
Thursday, January 17th, 2008
Last day of the week, really want to make sure I can get my calves, hams and glutes where I want them before the show, so they are gonna get a little more attention over the course of the next few weeks.
Seated Calves
120×25
145×25
180×20
205×12
205×12/drop 180×15
Standing Calves
stack (150) x50
stack x 35
Ham Curls
80×4/100×4/120×4/140×3
80×4/100×4/120×4
Dumbbell Lunges
2 @ 70×12
Stiff Leg Deads
225×20
275×18
Leg Extensions
2 @ 120×15
Heavy Standing Calves
750×10
875×8
920×4/790×10
Posted in Training
Wednesday, January 16th, 2008
Gonna take Friday off, so I put delts and arms together (lightly) today. Decided to go into my first week of dieting with a little extra rest.
Machine Military
2 @ stack x 16
Upright Row
95×20
2 @ 145 x 12
Barbell Curl
95×16
Laterals
35×12
30×12
Dumbbell Curl
60×14
Rear Laterals
2 @ 40×12
Dumbbell Overhead Ext.
2 @ 100×20
Pushdowns
150×20
Hammer Curls
90×7
Posted in Training
Tuesday, January 15th, 2008
Easy day today.
Chins
Bodyweight x 30
" x 25
Nuetral Wide Grip Pulldown
2 @ 210×12
Rope Stiff Arm Push Downs (light stack)
180×10
160×15
One Arm Cable Row
2 @ 150×10
Stiff Arm Pushdown (with bar and heavy stack)
2 @ 70×15
Posted in Training
Tuesday, January 15th, 2008
| What many Americans are essentially lacking most in life is balance. This translates directly to diet. Constantly driven by the whims and woes of our mind and the chemical reactions that control it we forget that the primary purpose of nourishment is to do just that- nourish. We are bombarded everyday by millions of impulses, many of which after years in our society demand us to place great importance of the “delicate sensibilities” of food and not the truths. Sure we eat to fill a void and get rid of that hunger, but we don’t think about what we choose to put in our bodies. It’s like driving a sports car on cheap low octane gasoline and not bothering to change the oil, might work for a little while but is the overall damage worth it? I would hope that you would say no.
Quite often food is a social event here and when you put people together in social setting people don’t always think. Remember your drunken Uncle Jimmy at the wedding? Yeah, thought so. Instead of eating just enough to fill the space and replace the calories we’ve burned in our existence over the course of the last few hours; we stuff our ever-salivating mouths with food until the conversation is either over or unintelligible because of the chewing and swallowing. Capitalism does it to us, more for less, sell, sell, and sell. This sort of thinking makes education difficult because of the sheer influx of crap on the market. We always want more and are willing to make sacrifices to get it. Why not sacrifice for the sake of good sometimes? Do America a favor and cut your cholesterol and your waistline, it’ll save us billions in future healthcare (come on think about it, one quarter of America is overweight/obese, that is around 80 million people…) Eat less, that’s all it comes downs too. People want to take this away and add that or, no carbs low carbs, all kinds of fat or none; those are all answers but short term ones people. It comes down to balance find a weight you want maintain, eat less to get there and then balance your intake with your workload when you are there. Balance. Balance your protein and carbs and fats- GET SOME OF EACH, if you don’t that isn’t balance is it? My perfect balance is 40/40/20 (protein/carbs/fats) but yours may vary some. In case you wonder where I got that from, that is close enough to total caloric balance to me, instictively I would want a third from each source, but keeping a little fat out of it allows me to control my weight better that carbs, so in essence I get “nearly” a third of my total daily caloric intake from each source. That is kind of beside the point though as that is more advanced than most individuals need to go to maintain a good, healthy body. Just consume what you use, or give what you get, if you prefer. It is all the same. Maybe even try to apply that kind of thinking to other avenues of life as well and see how it works for you; you may just find yourself having nicer days.
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Posted in Training
Monday, January 14th, 2008
Its all finally starting to come together. I finally obtained the last bit of capital that I need for the purchase of the gym that I’ve been managing and training at for some time. (While I was teaching all last year I also helped manage my friend’s gym, which he was planning to get out of much earlier in 07) He is moving on to a new career and I’m moving into my dream career. I love that place, so much potential and quite a bit going for it now anyway. I must say that I am stoked on that.
Training on the whole has been going very well since my shoulder healed and I’ve actually moved into new ground. I’ve all but dropped the bench press right now and will for some time now and work predominantly in dumbbells now. Its the only way to make sure this AC stays together lol. That and no dips, which super sucks, but ya gotta do what ya gotta do…I can close grip press for my triceps though and found myself pleasantly surprised last workout pumping out 255 for ten pain free and relatively easily completed reps. I may get back to barbell benching in the future… like 6 months… I start cutting next week for the NPC San Diego on March 15. Six weeks and one week of contest prep. Seems short, but I know my body and what it needs to prepare. I went too long last time, which I though I might then, but I had decided to err on the side of caution than to come in too fat; now I’m confident in what and how my body will respond and how to make it happen most efficiently. Shooting for 207-212 at just under 5 percent. I carry fat well (you can see my abs at close to 12 percent, when it generally takes being around 10ish to show abs well in men) so five percent is plenty low enough. I’m actually looking forward to cutting now, I really can’t wait to be in better condition than I was at my first show, colored properly AND almost 20 lbs heavier…
Well I think I’ve let this ramble go long enough, good training to all and continued success.
Posted in Training
Monday, January 14th, 2008
Dumbbell Incline Press
100×22
100×14
100×9
Cable Crossover/Palms Up front raise super
3 @ 100×14/25×12
Dumbbell Flye
2 @ 60×12
Dumbbell Incline Flye
2 @ 50×15
Posted in Training
Friday, January 11th, 2008
Kinda tired and weak today so I wound up just doing about ten light pump type sets for delts today. Ready for the weekend and some rest. Have a good one all.
Posted in Training
Thursday, January 10th, 2008
Did alot of calves today and took it a little bit easy on my upper legs. Overall it was a good day.
Leg Extension
120×12
140×12
160×12
Leg Press with one leg
415×18
505×20
Ham Curls
100×12
120×12
140×8
Stiff Leg Deads
225×15
315×10
Ham Curls on Hyper bench
Bodyweight x failure
Standing Calves
150×25
350×15
510×12
575×10
585×8
585×8/385×15
195×20
Seated Calves
160×15
195×10
250×8
One set of Standing Calves w/ bodyweight x failure
Posted in Training
Wednesday, January 9th, 2008
EZ Barbell Curl
115×10
145×8
165×8
Close Grip Bench
185×20
255×8
225×12
Preacher Curl
95×14
95×12
Overhead Extension
115×15
135×8
Dumbbell Curl
65×8
75×6
Rope Pushdowns
2 @ 200×15
Posted in Training
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