Miles To Go http://blog.bodybuilding.com/Lando33 Rob's Contest Blog Tue, 19 Aug 2008 20:48:28 +0000 http://wordpress.org/?v=0.32 en Blog Entry http://blog.bodybuilding.com/Lando33/2008/08/19/6075742/ http://blog.bodybuilding.com/Lando33/2008/08/19/6075742/#comments Tue, 19 Aug 2008 23:48:28 +0000 Lando33 Training http://blog.bodybuilding.com/Lando33/2008/08/19/6075742/ [b]This morning’s workout: 8/19/08[/b] Cardio will be done in the evening 2nite. [b] [u]Quads, Hams & Calves [/u] [/b] Quads: Barbell Squats x 4 sets Leg Press x 4 sets Hack squat supersetted with Barbel Lunges x 4 sets Hams: Stiff Leg Deadlifts x 4 sets Lying Leg Extentions x 4 sets Calves: Angled Calf Raise x 4 sets Seated Calf Raise x 3 sets [b] [u]Notes: I was fired up for this morning leg workout since before I went to bed last night. Since last night was my carb meal, I had plenty of energy and I hit the weights like no one’s business today. The squats were deep and I even threw in a couple of pause squat sets. I was slightly amazing by the vascularity in my quads all through this workout. At 25 days out, I have reach a new level of leanness for me. [/u] [/b] [b] [u]Current Supplements: [/u] [/b] Scivation Xtend - Megadose - 25 scoops per day [b]Scivation Whey!!!![/b] Scivation Dialene 4 [b]Scivation Knockout[/b] Scivation Sesamin Scivation Vasocharge Primaforce Primal EAA Primaforce Beta Alanine Primaforce Yohimbine HCl Primaforce Glutaform Multi-vitamin [b] [u]Supplement Timing [/u] [/b] AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 + 4 Yohimbe HCL Meal 1 - Sesamin + Multi-vitamin Meal 3 - Sesamin + 1 serving of Scivation Dialene 4 1/2 hour Pre-workout - 2 scoops Vasocharge + 1 scoop Primaforce Primal EAA During Workout - Scivation Xtend (8 scoops) + 1 scoop Primaforce Beta Alanine Meal 5 - Sesamin Pre-bed ? Knockout [b] [u]Current Diet: [/u] [/b]Cut Diet 1500 check out [url]www.scivationbooks.com[/url] or [url]www.cutdiet.com[/url] for more info! [b] [u]Current Weight: [/u] [/b]169 lbs [b] [u]Days Out: 25 [/u] [/b] [b] [u]Contest Information: [/u] [/b] Name of Show: Kansas City Gold’s Natural Classic & WNBF Pro International Date: September 13, 2008 Location: Johnson County Community College - Overland Park, Kansas Show Website: [url]www.Musclekc.com[/url]

]]> http://blog.bodybuilding.com/Lando33/2008/08/19/6075742/feed/ Blog Entry http://blog.bodybuilding.com/Lando33/2008/08/19/6075732/ http://blog.bodybuilding.com/Lando33/2008/08/19/6075732/#comments Tue, 19 Aug 2008 23:48:14 +0000 Lando33 Training http://blog.bodybuilding.com/Lando33/2008/08/19/6075732/ [b]This morning’s workout: 8/19/08[/b] Cardio will be done in the evening 2nite. [b] [u]Quads, Hams & Calves [/u] [/b] Quads: Barbell Squats x 4 sets Leg Press x 4 sets Hack squat supersetted with Barbel Lunges x 4 sets Hams: Stiff Leg Deadlifts x 4 sets Lying Leg Extentions x 4 sets Calves: Angled Calf Raise x 4 sets Seated Calf Raise x 3 sets [b] [u]Notes: I was fired up for this morning leg workout since before I went to bed last night. Since last night was my carb meal, I had plenty of energy and I hit the weights like no one’s business today. The squats were deep and I even threw in a couple of pause squat sets. I was slightly amazing by the vascularity in my quads all through this workout. At 25 days out, I have reach a new level of leanness for me. [/u] [/b] [b] [u]Current Supplements: [/u] [/b] Scivation Xtend - Megadose - 25 scoops per day [b]Scivation Whey!!!![/b] Scivation Dialene 4 [b]Scivation Knockout[/b] Scivation Sesamin Scivation Vasocharge Primaforce Primal EAA Primaforce Beta Alanine Primaforce Yohimbine HCl Primaforce Glutaform Multi-vitamin [b] [u]Supplement Timing [/u] [/b] AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 + 4 Yohimbe HCL Meal 1 - Sesamin + Multi-vitamin Meal 3 - Sesamin + 1 serving of Scivation Dialene 4 1/2 hour Pre-workout - 2 scoops Vasocharge + 1 scoop Primaforce Primal EAA During Workout - Scivation Xtend (8 scoops) + 1 scoop Primaforce Beta Alanine Meal 5 - Sesamin Pre-bed ? Knockout [b] [u]Current Diet: [/u] [/b]Cut Diet 1500 check out [url]www.scivationbooks.com[/url] or [url]www.cutdiet.com[/url] for more info! [b] [u]Current Weight: [/u] [/b]169 lbs [b] [u]Days Out: 25 [/u] [/b] [b] [u]Contest Information: [/u] [/b] Name of Show: Kansas City Gold’s Natural Classic & WNBF Pro International Date: September 13, 2008 Location: Johnson County Community College - Overland Park, Kansas Show Website: [url]www.Musclekc.com[/url]

]]> http://blog.bodybuilding.com/Lando33/2008/08/19/6075732/feed/ Blog Entry http://blog.bodybuilding.com/Lando33/2008/06/23/5819862/ http://blog.bodybuilding.com/Lando33/2008/06/23/5819862/#comments Mon, 23 Jun 2008 20:14:40 +0000 Lando33 Training http://blog.bodybuilding.com/Lando33/2008/06/23/5819862/ Scivation Xtend - Megadose - 20-23 scoops per day
[b]Scivation Whey!!!![/b] 

Scivation Dialene 4 

[b]Scivation Knockout[/b] 

Scivation Sesamin 

Scivation Vasocharge
Primaforce Primal EAA 

Primaforce Beta Alanine
Primaforce Max CLA
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA 

Primaforce Yohimbine HCl 

Primaforce Glutaform 

Multi-vitamin

]]> http://blog.bodybuilding.com/Lando33/2008/06/23/5819862/feed/ Blog Entry http://blog.bodybuilding.com/Lando33/2008/06/23/5819852/ http://blog.bodybuilding.com/Lando33/2008/06/23/5819852/#comments Mon, 23 Jun 2008 20:14:07 +0000 Lando33 Training http://blog.bodybuilding.com/Lando33/2008/06/23/5819852/ 6/21/08 - 7am workout at Cape Cod Fitness

Leg Day with Marc Lobliner - Saturday morning was more of the same…..another intense workout with the Machine. Since both of us are each less than 10 weeks out from our respective shows….we lightened the weight and upped the intensity. We each rested between 40-60 seconds max in between sets and launched an all out assault on our legs.

(by memory also)
ATM Barbell Squats x 5-6 sets
Barbell Stiff Legged Deadlifts x 5 sets
Hack Squats x 5 sets
Standing Leg Curl Machine x 4 sets
Walking Barbell Lunges x 3 sets
Leg Extentions x 4 sets
Standing Calf Raise x 4 sets
Seated Calf Raise x 3 sets

The Machine:
[IMG]http://i240.photobucket.com/albums/ff63/Lando331/IMG_1900.jpg[/IMG]

Lando:
[IMG]http://i240.photobucket.com/albums/ff63/Lando331/IMG_1902.jpg[/IMG]

]]> http://blog.bodybuilding.com/Lando33/2008/06/23/5819852/feed/ Blog Entry http://blog.bodybuilding.com/Lando33/2008/06/23/5819842/ http://blog.bodybuilding.com/Lando33/2008/06/23/5819842/#comments Mon, 23 Jun 2008 20:13:43 +0000 Lando33 Training http://blog.bodybuilding.com/Lando33/2008/06/23/5819842/ More 6/20/08 Pics:

Contest Dieting on the Road:
[IMG]http://i240.photobucket.com/albums/ff63/Lando331/IMG_1865-1.jpg[/IMG]

The Good Stuff:
[IMG]http://i240.photobucket.com/albums/ff63/Lando331/IMG_1867.jpg[/IMG]

The Legends:
[IMG]http://i240.photobucket.com/albums/ff63/Lando331/IMG_1875.jpg[/IMG]

Lando:
[IMG]http://i240.photobucket.com/albums/ff63/Lando331/IMG_1883.jpg[/IMG]
[IMG]http://i240.photobucket.com/albums/ff63/Lando331/IMG_1881.jpg[/IMG]
[IMG]http://i240.photobucket.com/albums/ff63/Lando331/IMG_1873.jpg[/IMG]

]]> http://blog.bodybuilding.com/Lando33/2008/06/23/5819842/feed/ Blog Entry http://blog.bodybuilding.com/Lando33/2008/06/23/5819832/ http://blog.bodybuilding.com/Lando33/2008/06/23/5819832/#comments Mon, 23 Jun 2008 20:13:06 +0000 Lando33 Training http://blog.bodybuilding.com/Lando33/2008/06/23/5819832/ 6/20/08 - A couple of shots from Friday’s workout:

Teh Machine:
[IMG]http://i240.photobucket.com/albums/ff63/Lando331/IMG_1839.jpg[/IMG]

Teh Machine & Lando:
[IMG]http://i240.photobucket.com/albums/ff63/Lando331/IMG_1842.jpg[/IMG]

Teh Machine:
[IMG]http://i240.photobucket.com/albums/ff63/Lando331/IMG_1846.jpg[/IMG]
[IMG]http://i240.photobucket.com/albums/ff63/Lando331/IMG_1856.jpg[/IMG]

Lando:
[IMG]http://i240.photobucket.com/albums/ff63/Lando331/IMG_1858.jpg[/IMG]

]]> http://blog.bodybuilding.com/Lando33/2008/06/23/5819832/feed/ Blog Entry http://blog.bodybuilding.com/Lando33/2008/06/23/5819822/ http://blog.bodybuilding.com/Lando33/2008/06/23/5819822/#comments Mon, 23 Jun 2008 20:12:19 +0000 Lando33 Training http://blog.bodybuilding.com/Lando33/2008/06/23/5819822/ 6/20/08 - There is always something special that happens when Team Scivation members unite. Marc Lobliner and I represented Scivation this past weekend in Cape Cod, MA for the Team Scivation sponsored OCB Judgement Day.

Friday’s workout - Chest, Shoulders & Triceps (this is going off the top of my head- b/c I didn’t write a damn thing down….I can recall the exercises but the number of sets were almost too many to count!!!)

Chest:
Flat Bench DB x 5 sets
Incline Hammer Strength Machine x 5 sets
Flat Bench DB Flyes x 4 sets
Cable Cross-overs x 4 sets

Shoulders:
Hammer Strength Behind the Neck Machine x 5 sets
Seated DB Flye x 4 sets
Reverse Pec Deck Flyes x 5 sets

Triceps:
Decline EZ-Bar x 5 sets
Cable V-bar Pressdowns x 4 sets

Post-workout - We got creative, hit up a supermarket and stuck to our contest diets like true champions should. At night we met up James - the owner of an amazing nutrition store called Cape Cod Nutrition.

James also happend to be ready to hit the stage the following morning at the OCB show. James is a recent IFPA pro and one hell of a good guy and his store is off the hook!

]]> http://blog.bodybuilding.com/Lando33/2008/06/23/5819822/feed/ What Competition Means To Me… http://blog.bodybuilding.com/Lando33/2007/06/26/what-competition-means-to-me/ http://blog.bodybuilding.com/Lando33/2007/06/26/what-competition-means-to-me/#comments Tue, 26 Jun 2007 18:05:49 +0000 Lando33 Training http://blog.bodybuilding.com/Lando33/2007/06/26/what-competition-means-to-me/ In the same vein as those essays we all had to write back in Elementary school like "How I spent my summer vaction" or "What Columbus Day means to me", I decided to blog about what Competition means to me. Here it goes:

 

Packing a scale everywhere I go. Double checking restaurant menus in advance of actually going there to see if there is any way I could possible eat something. Double the laundry from the morning cardio and evening workouts. Keeping extra bottles of Franks Hot Sauce on hand. Always knowing how much extra food I have, how long it will last and when is the next BJ’s run going to be. The feel of 12 raw, unsalted almonds in your hand even before you count them. Washing more tupperware than you ever thought you would in your life. Prepping 3 meals just because you are heading out of the house to run simple errands. Knowing exactly how long to leave your 6oz chicken breast on the grill before you need to flip it. Being able to eye up 1/2 a cup of oatmeal, without the need for a measuring cup. Being able to seperate egg yolk from egg white with machine-like efficency. Knowing exactly how many days out you are, when other people aren’t even able to tell you what date today is. Going to a bar and ordering a rum and Diet Coke, while asking them to hold the rum. Going to the movies and eating your grilled chicken and steamed broccoli while the smell of buttered popcorn.

]]> http://blog.bodybuilding.com/Lando33/2007/06/26/what-competition-means-to-me/feed/ May 30 - 4 Weeks Out http://blog.bodybuilding.com/Lando33/2007/05/30/77834/ http://blog.bodybuilding.com/Lando33/2007/05/30/77834/#comments Wed, 30 May 2007 17:04:05 +0000 Lando33 Training http://blog.bodybuilding.com/Lando33/2007/05/30/77834/ I realize it has been quite a while since I have taken the time to type some things out on here. I am, what I feel like to be, the stretch run of my contest diet. At this point, I really think I am in a good place. All that needs to be done from here on in is to keep training hard, stick to my meal plan, and practice posing. I took some time last night to re-edit my posing music. I was able to add a new song to the mix and still keep the timing of everything perfect.

Training at the gym now is really starting to become an event. Yes it is true, the closer I get to the show, the smaller my tank tops get. This has always been a way for me to track my personal progress. It’s a huge event when I pose in between sets, I guess becuase I am one of the only current competitors where I train, so it is unusual to see someone posing in between sets. In between the questions from people, the encouragement, and the constant requests for training and diet advice, I seem to get an actual workout in. Somedays that is a feet in itself. I was actually of thinking of having T-shirts made up that say "Contest Training - save all questions until July 1"

 

]]> http://blog.bodybuilding.com/Lando33/2007/05/30/77834/feed/ The Kickoff http://blog.bodybuilding.com/Lando33/2007/02/19/the-kickoff/ http://blog.bodybuilding.com/Lando33/2007/02/19/the-kickoff/#comments Mon, 19 Feb 2007 23:38:37 +0000 Lando33 Training http://blog.bodybuilding.com/Lando33/2007/02/19/the-kickoff/ June 30, 2007. The date is now burned into my brain. There are alot of dates that are burned into my brain lately. I’ll leave all the work dates out of this because work is a seperate catagory all together. So many dates to remeber: My fiance’s schedule, my schedule, bills, due dates, wedding date, anniversary, birthdays, holidays, the next time Carrie is comming home, when we are going to see her parents……the list could go on.

But that June date is something special. It will have a countdown all its own. There will not be a day that goes by that I will not think of it. 2 contests, 3 trophies, 1 plaque. It is crazy to think that I can keep up my winning ways. This is a sport that can be extremely subjective sometimes. It’s been said that "there is no defense in bodybuilding" and nothing can be further from the truth. This is a sport where it is you against you. You can not prepare to go against anyone else. What you bring to the stage that day is all up to you. I think that is one of the reasons why I enjoy it so much. So many unknowns, so many factors. Little mistakes are magnified.

 June 30, 2007 is a Super-Pro Qualifier. That means that everyone that finishes at #1 in each class gets their Pro Card. If that was the case in the past, I’d have my pro Card already but I enjoy the steady climb. If it is in the cards, then I’ll see where my destiny lies when I get there. So with so much at stake, what do I do? I start my diet super early and try something I never have before. I was confronted recently with a very interesting question regarding this. The question was, "Why?" I just figured it was early, and I could make the changes still, if i wanted to. If things turn out alright, I will step on stage drier, fuller, and harder than I have before. Well, at least that is the plan.

There are plenty of moments where the doubt creeps in. Even after doing 2 wildly successful shows, I still doubt the way I go about things. The begining is the toughest part. With the seemingly neverending road in front of you, your task can seem monumental. Things will be different this time. I have no doubt that a BIG reason, if not the MAIN reason why I was able to put together the efforts I have in the past were due to the support of my fiance. I have never met anyone that gave of theirselves like she has given to me during my contest training. This time around, she will be with  me, just from a distance. The good part is that she will be around for the last 4-6 weeks, so I have that to look forward to.

The Fiance and I

]]> http://blog.bodybuilding.com/Lando33/2007/02/19/the-kickoff/feed/