lbdb18's BodyBlog

Mountain Pride Bodybuilding Show

lbdb18 — Tue, 08 Jul 2008 05:01:08 +0000

Whats up guys, our fitness manager at Gold’s Gym North Roanoke is having a show in Marion VA on Saturday July 19, 2008. Sending out an invite to anyone who is interested, all the information is listed below and if you have any questions feel free to send me a message.

CONTACT INFO
SHOW PROMOTER: ANTHONY FERGUSON
Phone: 540-892-1943
E-mail: anthony@fergusonfitness.com
CONTEST INFO
• All contest info including contest rules and competitor divisions and
fees are listed on the Figure, Fitness & Bikini, Sports Modeling, and
MuscleMania entry forms or on the respective websites:
o www.musclemania.com
o www.fitnessuniverse.com
o www.modelworldtour.com
ENTRY DEADLINE
All entries (applications) must be postmarked no later than, Thursday,
July 3, 2008. Any applications received after this date will be subject
to a late entry fee charge of $50.
ENTRY FEES
o $75 for each competition or division

o $25 annual membership fee (per calendar year)
o $50 late fee (Entry form deadline is July 5, 2008)
o Mail money order payable to Anthony Ferguson along with your
entry form to:
Anthony Ferguson
1710 Windsor Ave. SW
Roanoke, VA 24015
o Click below to pay with Pay Pal
CONTEST VENUE & DIRECTIONS
The weigh-ins and competition take place at :
Marion Senior High School
848 Stage St.
Marion VA, 24354
DIRECTIONS (Link with Mapquest?)
• From all points, travel Interstate 81 to Marion.
• Take Exit 45 to Marion. From 81 N, turn left at ramp; From 81 S,
turn right – toward Marion.
• Turn R at 2nd stop light onto Main St.
• Follow Main St. North through 2 stop lights, take a R at 3rd light onto
Stage St. – beside KFC/Taco Bell.
• At the top of the hill turn right and Marion Senior High School will be
on your right, past Marion Intermediate.
HOST HOTEL
Best Western – Marion
1424 N Main St.
Marion, VA 24354
276-783-3193
800-780-7234
• Special Competitor Rate! Mention the Mountain Pride Bodybuilding
Show when making reservations.
EVENT SCHEDULE
FRIDAY JULY 18, 2008
o WEIGH-IN / CHECK IN: MARION SENIOR HIGH SCHOOL
o Fitness & Figure 4:00 pm
o Bikini & Modeling 5:00 pm

Leg day at Golds

lbdb18 — Sat, 08 Sep 2007 07:00:27 +0000

Got to train at Gold’s on Thursday, and luckily it was leg day. Nothing out of the ordinary, stuck to the basics and really hit it hard. Started with 2 warm-up sets of hammer strength leg extensions, 40 total reps each leg. From there we went to the power rack for atg squats. On my fifth and final set, we did a drop set, which really had me sucking air. Then it was time for close stance leg press doing five sets, working up to 10 plates a side for 8 hard reps. On our last set we dropped to 6 plates a side, taking 5 seconds on the negative, pausing at the bottom, then 5 seconds on the positive portion of the rep making sure not to lock out at the top for 10 tough reps. Next was cable leg extensions, 4 sets 12 reps. The final quad exercise was hack squats, 3 sets 12 reps. After that my legs were shaking and it hurt to walk to the water fountain. My hamstrings already had a decent pump from the deep squats and leg press, so we only did two exercises for hammies. Began with hammer strength seated leg curls, did four sets 10-12 reps, with the last set being a triple drop. From there we went to lying Db leg curls, my personal favorite hamstring exercise. You can just feel the back of your legs growing with every rep. Worked our way up to a 90 pound Db for 10 reps and that was the leg workout. Nothing to complicated, just balls to the wall leg training. It’s Friday and I can barely walk, so a job well done. Till next time, train hard.

Giant sets for Shoulders

lbdb18 — Sat, 02 Jun 2007 03:39:13 +0000

In last months Muscular Development, Joel Stubbs lists his giant set training that he does under Milos Sarcev. My buddy and I decided to do the shoulder one today, and here it is. Without any rest between exercises do four sets of ten reps for everything. Cable lateral raise, bent over cable lateral raise, bb front raise, seated db press, db side laterals, seated bent db laterals, bb upright rows, machine side laterals, and standing db presses. After four rotations of that (360 total reps), my shoulders are pumped and it was hard to even raise my arms. Next was a tri-set of standing db side laterals, reverse pec-dec, and db front raise. This time its two sets but 30 reps each exercise, now bringing the total to 540 total reps for shoulders. Following delts we went onto traps, which I needed to help stretch out my shoulders. Did 4 sets of db shrugs and 4 sets of behind the back smithe machine shrugs. My shoulder girdle is throbbing and full of blood and the veins are popping out everywhere. You can’t use a lot of weight, but I love giant sets because the muscle fibers burn and the pump is unreal. It was a great muscle shocker from the normal shoulder and trap routine.

A new kind of Squats

lbdb18 — Sat, 05 May 2007 05:53:31 +0000

This is hard, espically at the end of the leg workout. Get on the smithe machine, narrow stance and raise up on your toes as if doing a calf raise. Remain on your tip toes and squat down, atg, going slow and really squeezing your quads for 3 sets of 12. I didn’t think this would be that hard but i only used 25s on each side. Your legs just burn like hell.

I did legs today, nothing too out of the ordinary: heavy leg press, bb squats with a drop set at the end, leg extensions, db lying leg curls, seated cable leg curls, and that new kind of squat on the smithe machine. I did 10 sets of calves after thighs, leg press version and the seated. Give me some feedback on those squats if you try them.

Something a little Different

lbdb18 — Thu, 26 Apr 2007 07:04:08 +0000

Its leg day and that meant time to bleed (as big Ronnie says). My brother just got done with school so he was in to train. Here is what we did: Leg Press, front squats, Charles Glass leg extensions, lying leg curls supersetted Db stiff leg deadlifts. Then a tri-set of abductor, adductor, and hip flexor machines. I normally start out with squats so it was a nice change to start with leg press. I got 8 plates a side for 6 deep reps for my heaviest set, then I dropped back down to 3 plates a side for 12 super slow, pausing at the bottom reps. Front squats were done on the smith machine with a narrow stance working my way up to 225. Next was essentially leaning back leg extensions (for a clear example of how to do this, watch Getting cut with Glass episode 2 on bodybuilding.com). For hamstrings we did the superset working up to 150 on the cables for 10 and 50 pound Dbs for stiff legs. On the last set we did slow and controlled propped up like Milos Sarcev likes to do them. Then my brother suggested we do the tri-set which I initially laughed at. It was no joke and I’m sure my legs will be hurting tomorrow.

Long time, no Leg blog

lbdb18 — Tue, 10 Apr 2007 17:14:08 +0000

Luckily I only have two more weeks of school for the rest of my life, so that means it will be time to dedicate my life to bodybuilding, even more so than now. To all the hardcore people out there who want to push their bodies to the limit; I got the Milos workout for you. Every week I rush to bodybuilding.com to see if the fit show is with Mr. Sarcev. I love his training techniques and out look on the sport. I have tried his giant set leg workouts a couple of times, but last Saturday, my buddy and I took it up a notch. After a morning of perfect eating and supplementing, I met my training partner at the gym. As we sat in the personal training office and discussed the latest FLEX and MD, we got to the topic of what leg workout to try. We both had already trained legs heavy earlier in the week so we decided to try a Milos one. As we set up this circuit, Tyler asked me how hard it was gonna be, and I just laughed b/c I knew what we were about to experience. After warming up with some leg extensions, leg curls and a couple sets of squats the workout was ready to begin. The first circuit was as follows: slow/pausing at the bottom ATG squats, lunges to the leg press (it took 15 total steps), leg press, lunges back (15 more steps), slow/squeeze at the top leg extensions, and finally front squats on the smithe machine. After 5 sets 10 reps each of that, we could barely even talk to each other, sweat was pouring off of me everywhere, and I had my face buried in a trash can for about five minutes. To put it into perspective, on my last set of back squats, my legs were shaking so bad, Tyler said he was surprised I made it to 10 reps. Here are the weights we used for the sets: squats-225, lunges-45 pound Dbs, leg press-6 plates total, leg ext.-90, front squats-a plate and 10 on each side. Next was hamstrings, and it hurt to even walk to get some water and I knew it was gonna be tough to get through hammies without seeing my protein shake. We started with Lying Db leg curls, followed by stiff leg deads, and finally propped up leg curls on the cables (on the fit show Milos explains how to do these), personally one of my favorite moves. Four sets total and I am exhausted and my stomach is churning. The weights we worked up to were: Db leg curls-100 Db, stiff leg deads- 50 Db, and cables- 60. It took me four full hours of resting before I could eat anything, I felt horrible and my legs were like jello. Today, my quads, hams, and glutes are in so much pain, it hurts to walk up steps, take a shit, or even squat down. Now I know why Milos is the best trainer in the world. I would suggest you have a solid training partner that pushes you because without his help it will be hard to make it through this one. Till next time, train hard.

Chest and Tris in a Hurry

lbdb18 — Tue, 27 Mar 2007 02:33:21 +0000

So it’s Monday and that means its time to train chest and triceps. I’ve been so busy lately I haven’t even had time to write a blog. Again I am in a hurry, trying to write this, while sitting in a meeting for my policy class. I typically on Mondays train at around 7, but today because of this meeting I had to train at 2:30 in the afternoon. I wanted to try something different so I turned to an old workout that I had done in the past that was basically all dumbbells. I started with Incline Db press supersetted with flat flyes. I worked my way up to 100s in incline press and 50s on flyes for 10 reps each. Next was flat Db press supersetted with incline flyes. I did both of these slow like Milos Sarcev, which really lit up my chest. I did 80s on press and 35s on flyes for 10 slow reps on my last set. And finally I saw in the newest Muscle & Fitness for chest there are single arm cable crossovers, which engorged my chest with blood. On to triceps which I hit cable press downs, E-Z skull crushers, and rope press downs, and that was all it took to polish off the rear side of my arm. A great workout knocked out in a little less than 50 minutes. So now I have this meeting to get through, I have to give my dog a bath, finish off some homework, and hit some abs before bed time. Give that workout a try I promise you will like it.

100 rep squats

lbdb18 — Thu, 22 Feb 2007 18:34:29 +0000

When I first thought about attempting a 100 rep squat, it was a joke, but the more I thought about it, I wanted to do it. I wanted to use 135, which I figured I couldn’t do 100 straight reps. So I decided to do rest pause sets till I reached the magic number (resting 20 seconds then doing as many as could get before resting for another 20 seconds). After warming up with leg ext. and leg curls, I proceeded to the squat rack and did a set of ten. As I got under the weight my heart began to race in anticipation of the pain I was about to encounter. I started squatting and thought, ah this isn’t gonna be quite as hard as I thought. I got to 50 before taking my first break, my heart was thumping and my legs began to burn. After a quick 20 second break the next 20 were getting hard and I still couldn’t catch my breath. So I was sitting at 70 down and I honestly didn’t know if I was gonna be able to finish, my legs were burning, my arms started to go numb, and my stomach felt like I was gonna see the chicken I ate for dinner. With my workout partner screaming at me not to ****ing quit, I get to 85, before my legs almost collapse. Home stretch, 15 more and then its over, the pain in my legs are unexplainable. So when I finally reach 100, I rack the weight and fall to the floor. It’s hard to breath; I’m covered in sweat, and honestly can’t believe my body could take that. That’s probably one of the hardest thing I’ve ever done in the gym, and you ought to have seen the pump in my legs, they were huge.

After that I thought I would give my quads a rest, so we hit hamstrings with seated leg curls, straight leg deads, and lying db leg curls. To finish up legs we did 3 sets of walking lunges and hit a super set for calves (seat calve raise w/ standing calve raises). I was extremely satisfied with my performance on the first leg workout of the week. I will go heavy on Saturday and make them things blow up. I got Bis, forearms, and abs this morning and chest/tris tonight. Give those 100 reps squats a try, its pretty fun!!

A Brilliant Idea

lbdb18 — Sun, 18 Feb 2007 07:26:42 +0000

Another busy week, still managed to hit everything except shoulders twice this week. I’m starting to move more weight than ever, amazingly without the aid of any supplements. I’m gonna try not taking anything, for the next month, then start a big stack. Hopefully that will shock new growth to my body and maybe put on another 6 pounds so that I can get to 200. This morning I hit back and bis and had a really strong workout. Very pleased with my Deadlifts and I’m finally developing some lats. I have one more week of this 3-5 rep range working sets and then I have a pump week which should be fun.
So I was attempting to scare my roommate, by telling him that I had the hardest leg workout of our lives planed for Friday. He thought there was no way I could out do the day when we squatted for an hour, but I did. I jokingly said, “we are gonna do 3 sets of 100 reps squats with 135. He said there was no way he could make it to 100, my response, “we will do rest pause sets until we reach it. He seriously looked at me and said I’m done and headed for the gym door. I told him I was just kidding, but in the back of my mind thinking could it be done? So this Tuesday, I’m gonna try to see if I can do it. Wish me luck and I will let you know how every thing turns out.

Can’t always go by the book

lbdb18 — Wed, 07 Feb 2007 16:45:20 +0000

Ok, I know I was going to start this whole new training split and workout that I found in the Muscle & Fitness, but it was leg day and there was no way in hell I was only gonna do squats and leg press for quads. The workout called for 2 working sets of 3-5 reps on both squats and leg press and then move to hams. So instead of that I did 5 sets of squats with a drop set of 20, then leg press for 4 sets, leg extensions, Db lying hamstring curls, stiff leg dead lifts super-seted with walking lunges (following the last set of walking lunges I held a wall squat for 1 minute and 21 seconds) and finally one set of slow controlled front squats on the Smith Machine to really fry those babies. Now that’s a leg workout! I had the intensions of following the program, but as soon as I got that BB on my back, the adrenaline just kicks in and I was ready to annihilate my wheels. I have shoulders and traps this morning and since I don’t have any school today, I’m gonna do back and bis tonight. Till next time, train hard.