Bleu said not to let my arms fully stretch out full. As in a preacher curl for example, don't lock out and start to retract. It seemed to work.... so far!
Monday I did quads with ham and calves pump. I did 4 sets of leg extensions 12 to 15 reps. Leg press, 3/ 8 to 10 reps. Squats, 3/ 8 to 10. Lunges DB, 3/ 8 to 10. Then came the 7 sets of hacks, 8 to 10.
Then 7 sets of Leg curls, 8 to 10.
Seated calve raises 3/ 8 to 10
Toe rises 3/ 8 to 10
Rest time is 60 to 90 secs between sets with 10 secs of static stretching alternating with flexing the trained muscle group.
With the 7 set exercises, I do the same stretch and flexing, except I only get 30 sec rest between sets.
Today I did Chest with a tri pump. Pretty much the same routine, except I didn't want to puke like I did after leg training!
Tomorrow back and bi pump. Then Thurs Hams with quad pump. Fri delts. Then back to arms again on Sat. It's been hard, yet I'm excited to so the results.
Link to story
Link to transformation on muscle dog
My first video blog with Jason Morgan my client the night before the NPC Oregon Ironman 2010
This is my first video blog. Jason Morgan and I. I hope to do about one a week.
What a great time! The DeLuca's and all their BB.com staff were just amazing hosts! I was there is the Cellucor booth for the two days! Brandon Lyons, http://bodyspace.bodybuilding.com/JRBBCHAMP/ my training coach and Tiffany Forni http://bodyspace.bodybuilding.com/31233/ was with us too. I love these guys.
Soon as we arrived and checked in, they took us to Bodybuilding.com Headquarters! It was great to meet the staff and see the activity. Truly an amazing place. BB.com is righting on book of which both Tiffany and I are being spotlighted in and we met with Kris Gethin the one organizing and writing it. He is an amazing competitive bodybuilder himself, so it was great to meet and talk shop with him.
Then off to the Expo to do our pitches with CELLUCOR! I LOVE THOSE GUYS! Between them and Bodybuilding.com, we were treated like kings!Â UFC Fighter Clay Guida, Jens Pulver, Thiago Silva, Joe "Daddy" Stevenson was straight across from us! San Diego Chargers Pro Football Shawne Marriman was there too! Jami Eason, who BTW is a sweetheart was there as nice as ever.
Friday night we went to the BodyBuilding.com after party at the "Knitting Factory"! Lots of fun hanging out, talking and cutting up with all the peeps! Look for the pic's of us on the opening Bodybuilding.com's "Super Site"!
First thing Saturday morning I was picked up and taken to Golds Gym for a video shoot all about bodyspace and oldsuperman! It was great and fun. After filming the interview, we hit the gym to film some lifting! I did a few sets of incline bench and arm curls. After some coxing by the film girl Jill http://bodyspace.bodybuilding.com/jtothaill/, I took my shirt off and did some flexing for her! Afterwords, I found out at the VIP party, that it is Jill's goal to get all the guys shirt off during the shoots! Sorry Jill! Had to out ya! LOL!
That night we went to the the Expo Quest Arena to party in the BodyBuilding.com skybox and watched the fights!Â All in all a great time with lots of fun and excitement! I want to personally thank BodyBuilding.com and Cellucor for a wonderful time and successful event!
I always answer their messages and PM's. I do what ever I can to take away any loneliness they indore. I try giving them my thanks for their service to this great country and much more. We talk mostly about bbing, yet sometimes just shoot the bull on anything.
Today I was messaged by one of my regular military friends, a "soldier". Typical of what I get. He said;
rboone819 [ View Profile ] [ Reply ]
"hey popps! Just wanted to stop by on your page and say hey. Keep being that inspiration.. You really show how Time is not a factor in fitness. Keep banging!"
Then I message him back and said to him;
oldsuperman [ View Profile ]
"THX big dawg. How's the soldier doing! Take care. Popps"
Then he said;
rboone819 [ View Profile ] [ Reply ]
"This Soldier is holding his own... feel like a dawg on a collar can't wait to get back in the gym... I lost so much size since my injury it feels like I'm back to square 1. AWSOME PIC! even better haircut!"
Then I asked;
oldsuperman [ View Profile ]
"Let me know if I can do anything for ya! I will if I can. That pic seems to get a lot of attention! LOL! One of the gals favorite! You let me know what I can do. Popps"
Then my friends, he says back to me;
[ Reply ]
"All I will ever ask is from you is to never forget all the men and women who are out there and fly a flag in their honor. I know for this ole war horse. When I hear thank you... It fills me with pride knowing that what we all do for our country and more so the people of this country and our families is worth the sacrifices we make."
This isn't about politics my bodybuilding brothers and sisters. It's about letting those we love know how much we care. How much we appreciate what they do. What they sacirfice on our behalf. They give so much and ask so little.
Maybe, if you feel so inclined, message back this "soldier" and just say, "Thank you". http://bodyspace.bodybuilding.com/rboone819/
AM Outa bed
5g L Arginine
50g Cellucor Ultra Lean Protein 4g carbs
Cellucor M5 stacked with NZero drink has in it 16g waxy maize carbs
5g L Arginine
50g Cellucor Nutro Sport which has 30g way maixe carbs and 3g L Arginine
5g L Arginine
5g L Glutemine
Cellucor R3 Extreme Recovery
50g Cellucor Ultra Lean
50g Waxy Maize
5g L Arginine
5g L Glutamine
Cellucor R3 Extreme Recovery
This is what I take during my muscle building phase of training. During my prep I add some fish oils, and drop the shakes about the last 2 to 3 weeks before show time and replace with real food.
For a fat burner, which I use from time to time, I like Cellucor D4 Thermal Shock! AMAZING stuff!
Can you do it on your own? Certainly! Many do and most will fail. 97% of all peeps who start an exercise and diet program will fail in the first year. WOW! That's not the best odds is it?
My goal has been of late, is to help inspire others to do more then just "get in shape". My goal is for peeps to change the whole being. Yet if one is to change, you have to change from within first, or the outer part will be temporary if any change will occur at all.
Most who do change, will fall back into old habits and ways and gain all their lost weight and forgo all the success in improving their bodies from the work accomplished in the gym.
Yet, stats show that when a person can solve their problem that are the genesis of their issues, IMO finding out who they really are and how beautiful they are, the outer shell, the body, will respond and they can and will forever change their life and behavior. They will be committed to change their habits and their bodies will improve.
IMO, a GOOD trainer can help you on this path of healing and do more then tell you to push and pull steal. A good trainer will help you understand what needs to change in your heart and mind to make a lasting change. He is a mentor, guide, leader that can make a difference in your life forever. To be the real you that is being held inside you trapped by a belief system that you are unworthy, not good enough, undeserving, and too pitiful to change to free yourself from the chains that hold you in the bondage poor health.
There are such trainers out there. Many of them. Find one and employ one. You will never regret it if you choose wisely.
I wrote this in response to a post on the O/35 forum in response to this video.
The average can do this, it's just they "WON'T" do this. Realistically then Stu is right, NO, the average Joe "CAN'T" to do this. To "Look like that guy" that he talks about in the adds isn't normal. I will be taking promo pic's, as do all bbers, just before and after my comps when my BF is 3 to 4%. I do not live at 3 or 4% BF, more like 10% BF which still is better then most. YET, if you are to compete in bbing, you better be below the 4% mark, because with decent competition, you will not win your class. Noticed Stue, even as good as he looked IMO, still couldn't pull of a win. He placed decent and respectable, yet I knew when I saw him, when he said he was 4% plus, he would not mostly likely win.
Look, the movie in my opinion was right on in its approach and theater. I have felt the feelings and cried the tears Stu did. I have said the same thing he said, "WHY AM I DOING THIS?" "ONLY A CRAZY PERSON WOULD DO THIS!"
And maybe that's what it takes to excel above and beyond what is seen in society as the "NORM." A little craziness!!!! It isn't normal to push iron around to the excess so muscles are bigger then needed. It isn't normal to drink water by the gallons everyday. It isn't normal to do cardio, 30 to 45 mins 4 to 6 days a week. It isn't normal to get your BF down to 3%. It isn't normal to thin your skin by dehydration to the point you can every fiber of tissue and blood vein on your body. Then parade around naked all but a very little cloth that hides shrunken shriveled, dormant reproductive organs that have shut down because you're too stressed physically, mentally, and emotionally to breed! Nothing normal about any of it.
Yet that is the way it is with all athletes in every sport. There's nothing normal about it. It's unique. It special. And mostly, IT'S HARD HARD HARD WORK!!! Otherwise, everyone would be doing it.
Sly Stallone was there. I didn't see him personally tho. Jay Cutler was the most popular by far, who was as always a perfect gentleman. Ronnie Coleman also had hundreds of peeps around him as well.
I also met with Pro Jeff Willet the trainer for Stu MacDonald who did the documentary
"I Want To Look Like That Guy". Jeff was an amazing man and was very approachable and kind! By the was, I emailed Stu last week and he got back to me that very day. Great guy too.
Every gadget, supplement, Magazine, and thingamajig was there.
Kai Green won the top honors. Everyone thought Branch Warren should have won and he looked amazing Sat night finals, yet he was flat and the prejudging.
Also worked with Nick Scott in the booth, http://bodyspace.bodybuilding.com/TheBeastWCBB/ who is one of the most inspirational young men I've ever met. Nick and I have communicated for years on BB.com yet this was our first time in the flesh. Take a minute and look at his profile and read his story. Just the best!
Tiffany Forni also worked with me too, http://bodyspace.bodybuilding.com/31233/ she and I met several years ago through my coach and she is just a sweetheart. She too has an amazing story and check her out too!
Spent some time with Smelly Bell. He is the brother of Chris Bell who did, "Bigger Faster Stronger". He is funny! AND STRONG.
Jammie Eason, http://bodyspace.bodybuilding.com/JamieEason/ Cover Model on Style, Oxygen, Inshape, etc so many.... spent a lot of time in the booth and was by far one of the most popular attractions there. She is a breast cancer survivor and has quite a story herself. She look an amazing amount of personal time with her fans. Just a doll!
I was so moved by the peeps that came by to see me. I was humbled by them by time they waited in line just to see us.
Cellucor, http://www.bodybuilding.com/store/cellucor/cellucor.htm and BB.com made this all possible and I'm grateful for them. They took care of every needful thing I needed. BTW, Cellucor is going to do a "Giveaway" on our forum! I should have it all together in about two weeks! Pretty exciting!
Finally, BB.com was truly AMAZING! Both the DaLuca brothers were there Ryan and Jeremy and I can tell you they are the kindest, most sincerely appreciative young men I've ever met! They are going to have me do a series of videos about my journey and how we can be consistent in our health and fitness.
I have a great life. If you've read my blogs you know of my struggles and trials of my past. Yet it isn't the trials and pain that threaten our joy of living. It is choosing to stay in our pain that steals our joy! It is the rising above the trials and pain of life that will determine if you are happy...... or not.
I get at least 30 or more messages a day. Many just checking in to say "hey! How's training?" Yet, many asking for help with everything from training to diets and sups, etc. Fortunately my blogs are full of helpful info to help them and all I have to do is to refer the peeps to them.
I'm one of the top "Inspired Members" on bb.com and was "2009 Bodyspace Member of the year". I've been pickup as a sponsored Athlete for Cellucor, an amazing company that is taking amazing care of me, teaming us up the a Marketing company to help us with our quests. They're working to help me with my book and the marketing of it with motivational speaking, seminars etc. Lots of great stuff.
With all this great "STUFF" going on, sometimes it's hard to remember what it's all about.
Then every.... now.... and..... then.....Ã‚Â I get a message like this that blows me away. Humbles me to the core. Helps me understand what the meaning of life is truly about! After I read this PM, I asked Ken, http://bodyspace.bodybuilding.com/kenwhoo/ if I could copy his message to write a blog and post to help others that they might be inspired by his words. He said,
"I would be happy to help you in any small way to inspire others & I would be honored to have you put my message in your blog."
Take note here..... ken didn't ask me for ONE THING in his message to me! He, a person that you would think would want something, yet all he wanted to do was express his THANKS for being inspired!!
I AM THE ONE INSPIRED!!! I AM THE ONE WHO IS GREATFULL FOR THIS MAN HELPING ME TO SEE ONCE AGAIN, WHAT IS MOST IMPORTANT IN LIFE. NOT THE GETTING, YET THE GIVING IS WHAT IS IMPORTANT.
52 year old guy with Cerebral Palsy
I just wanted to say that you have really motivated me. I was beginning to doubt that I could make significant changes in my body at my age until I saw your profile. I am 52 years old & use crutches to get around because of my cerebral palsy. I have worked out off & on for over thirty years with limited success. Because of my disability, I have always had trouble building my legs as I am somewhat limited in what I can do. I am currently doing a modified version of dumbbell squats in which I hold onto the kitchen sink with one hand for balance & then hold a 25 lb dumbbell in the other hand & perform a squat of 8 to 10 reps. I then, switch the dumbbell to the other hand & work my other leg. I have never done this with, what would be high reps for me, say 100 reps. I am going to try 10 sets of 10 reps & see how that works.
Thanks again for the inspiration.