October 24, 2008
I was rearended by by some jerk last week and i suffered a concusion and whiplash, my doc said no weight training until he revaluates me next week i had to cancel all my clients training appiontments and have just been sitting around the house taking it easy i am not used to that boardem + time + inactivity = James is going to gain unwanted weight. Not to worry thought i need the time to heal and the weight comes back off reletivly easy. Plus the idiot that rearended me has no insurance ofcoarse, I dont now how these people get away with that if i had rearended someone with no insurance they would have taken everthing i own. Karma hopefully will intervine
Posted in Training
October 13, 2008
Awsome shoulder work out!
Dumbell press
warm up 45’sx12
Set1 55×12
set2 65x 12
set3 75×10
set4 90’sx8
set 5 and I am stoked 100’sx6
4sets side raises 25-35×6-10 and finished off with 1set 15"s X 15
Bent over rears 4 sets 25-45×10-15
Then bi’s 5sets 5 reps ez-curl 125
seat dumbel 4sets 35-45×15-10
seated hammer curl 4 sets 35-45 15-10
Good day!
Posted in Training
October 8, 2008
Now its time to grow i figure it will be about 10 months before i do another show. i will now start alternating weekly; one week power lifting Quats deadlift etc. following week i will do my standard moderate to high intensity hitting all body parts individualy keeping in 3 days cardio 20min and eating like a horse clean of coarse wow didnt mean for that to rhyme. recovery times will be extented and so will rest periods on the power days. 10 lbs of LBM in 10 months thats the goal!
Posted in Training
October 6, 2008
Placed 1st in sub-masters and 4th in the open. I came in flat Bad prep on my last 2 days out didnt eat right i had meetings all day Thursday and friday night some mini-truck convention at the hotel i stayed at kept me up until 11:30. But enough with the excuses its time to start training for 09′ I got big plans in the off season!
Posted in Training
October 3, 2008
Its show time baby! I leave this afternoon for Bentonville Ar. for check-in and urin and poly test. I feel real good and relaxed, Just goin through my check list and checkin it twice. I think this show may be a little small but thats ok. Next year i am just going to do all Pro-qualifiers its time to escalate my goals and move on to bigger and better things. i will deffinitly not be doing 4 shows next season its to taxing and i just cant make the gains when i am in pre contest mode for 10 months out of the year + my clientel base is growing and i need the extra time for my familly also. I am considering doing some test judging also sounds like fun it will give me a bigger picture of what the judges are looking for too! Wish me huge and striated i dont need luck!
NEVER GIVE UP!
Posted in Training
October 1, 2008
Just cruzin in through the last week work outs for today just 30 min cardio. I will carb load 200g tomorrow and 350-400 Friday and sip water after 6pm protein will remain the same 250-300g fat will lower to 75g sodium and potasium will remain at standard levels.
Feelin good!
Posted in Training
September 25, 2008
Upping my sodium level another 200g a day I am staying full but flat so i adjusted my sodium level and is seems to be drying me out i also started taking creatine to cram somemore H2O into my muscles and pull it away from my skin. My water intake will be 2 gal up until 6:pm friday night.
Posted in Training
September 24, 2008
Feeling good but i am full but flat i will up my sodium intake 200mg a day. I have increased cardio both sessions anywhere from 35-40min a session carb intake was lower today i will bump it up a bit on friday satuday through tuesday carb levels will be maintained at 100g protein will increase and fats will stay the same wednesday carbs will increase 100g per day through friday water consumption will be huge until about 6:pm the night before the show tehn i will just sip.
Posted in Training
September 20, 2008
AM
Pre meal my favorite Protien Pancakes w/PB
Work out Back
Weighted pull ups 25X25-12 4 sets
Lat pull downs 3 sets 110-130×15-10
Closegrip cable pulls 3 sets 120-150×15-10
3 sets decline crunches 55-35-25
post meal muscle milk
meal 3 7oz pork tenderloin 1/4 cup oatmeal/tbls PB
meal 4 same
pre meal same
PM work out
Bi’s ez curl 65-95×20-8 4 sets
seated hammer curls
35×20-10 3 sets
preacher curls cable 70-90×15-10 3sets post meal Hambergur and salsa salad
good day!
both sessions 25 min cardio
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Posted in Training
September 19, 2008
Pre meal protein pancakes
Am Chest 4 set incline dumbell bench 75×15
Bench 4sets 155 strict x15
cable flies
2sets lower pectoral 50×15
2sets mid range 50×15
2sets upper chest 50×15
3 sets dips to failure 20 min cardio
Post meal mucle milk
meal 3 6 oz tuna 1/4 cup oat w/pb
meal 4 8oz chicken breast 2cups broccoli
Pre meal 6oz tuna 1/4 cup oat w/pb
PM work out
Tri’s
Closegrip bench
5 sets from 95-155×10-20
Overhead dumbell press3sets 70-90×20-10
rope extentions
3 set 70xfailure
post meal 8 oz lean pork tenderloin
Man i hope that Arkansas show does’nt cancel due to turn out but in a small way i am ready to start growing again
Posted in Training
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