rj1965’s BodyBlog

Mondays:

 

Morning

Chest/Back/Abs

 

Bench Press                       
      3 sets x 12

DB Incline Press                       3 sets x 12

Cable Crossover                      3 sets x 12
Decline Press                   Â
 Â Â Â Â Â Â Â  3 sets x 12
 

Wide Grip Pulldowns                3 sets x 12

Narrow Grip Pulldowns            3 sets x 12       

Seated row                    Â
 Â Â Â Â Â Â Â Â Â  3 sets x 12                               

One arm DB row                    Â
  3 sets x 12

 

Ab crunches                  
           200 reps
Running                  Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  30 min.

 

Tuesday: Shoulders, Biceps, Triceps

 

DB Shoulder Press                   3 sets x 12

DB Side Lat Raise                    3 sets x 12

Reverse Pec Dec                    Â
  3 sets x 12

 

DB Curl                    
               3 sets x 12

Preacher curl                    
        3 sets x 12

Hammer DB  curl                   
  3 sets x 12
 

Close grip bench press  3 sets x 12

Rope pushdown                  
     3 sets x 12

Tricep arm extension mach.       3 sets x 12

 

Spinning class                   Â
 Â Â Â Â Â Â  45 min.

 

Wednesday:     Cardio only (morning)

 

Ab crunches                  
           200 reps
 

Thursday: Legs

 

Squats                   
                   3 sets x 12

Leg Press                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â  3 sets x 12

One leg Hack Squat                 3 sets x 12

Lying Leg curl                    
       3 sets x 12

Seated Leg curl                    
    3 sets x 12

Stiff leg deadlift             3 sets x 12

Calf Raise                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â  3 sets x 12

Seated Calf                    
          3 sets x 12
 

Spinning class

 

Friday (see Monday)

 

Saturday: Cardio only

 

Sunday – Off everything

So where has everyone been? lol

New year, same goals, new goals and new motivation.

I have an online support group to help me get ready to compete at the Sandra Wickham Fall Classic show in Nov. 2008 in the Vancouver, B.C. area.  We’ll see how that goes as I have a long way to get ready for that.

I have some new professional and personal goals to achieve as well and a great body and energy will go along way to realize all my goals.

I’ll be at the 2008 Arnold with my family, so hope to see some people there!

Look for new pix of me on here soon.

R.J. 

 

 

 

 

 

 

Updated progress pix!

Had a great time at Valerie Waugaman’s Champ Camp last weekend. 

Motivated to try and compete in my first bodybuilding show in November in Vancouver, B.C. 

 

 

Yeah, yeah, yeah, I am behind updating my site here - I have been super busy!

Had a great time at the Arnold last month and met up with some great people.  Can’t wait until next year!  People want me to come out for Olympia in Vegas - I’ll see.

Latest news is I changed gyms.  I am now at a brand spanking new Gold’s Gym on the west side of Cleveland, right near my place.  I just LOVE it there and am going at 5:15 AM weekdays to get my workouts in.

Right now I am in the middle of a Lemonade Diet cleanse.  Drinking 8 to 10 glasses of water with lemon, grade B maple syrup and cayenne pepper for 10 days, with some laxative tea early morning and late at night.

It is the morning of day 5 and still feeling "normal".  Only problem is can’t lift as much weight as usual and no running as I don’t want to faint, so doing Lifecycle and elliptical for now.

I am also going to attend an all day Valeire Waugaman "Champ Camp" on April 14.  Hope I can survive it!

L8R,

R.J. 

 

 

 

 

 

 

Arms and Shoulders day -

DB Shoulder Press 3 x 12 x 35, 40, 45

DB Lat Raise 3 x 12 x 12 lbs.

Reverse Pec Dec 3 x 12, 12, 8  x (90, 105, 120) lbs.

Machine Shoulder Press 3 x 12, 12, 5 x (80, 90, 100) lbs.

Close Grip Bench Press 3 x 12 x (45, 55, 75) lbs.

DB Bicep Curl 3 x 12, 12, 9 x (30, 35, 40) lbs.

Overhead DB Ext. 3 x 12, 12, 9 x (50, 55, 60) lbs.

Preacher Curl 3 x 12, 10, 9 x (50, 60, 60) lbs.

Rope Pulldown 3 x 12 x 40

Reverse Pulley Curl 3 x 12 x 60

10 minuts on recumbent bike

Hey all!

Sorry for not posting much, but I have been super busy.  The stomach flu took a lot out of me.  I decided to take some time off rom the gym and relax during the holidays.  My body was telling me it needed a break, so I complied.  I felt like crap by the time I made it back to the gym, but feel much better then before after a few hard workouts.

Here is what I did today - Chest and Back day.

Incline DB Chest Press 3 x 12 x 55 lbs.

DB Stiff Leg Deadlift 3 x 12 x 55 lbs.

 T-Bar row 3 x!2 x 90 lbs.

Flat Bench Press 3 x (12, 10, 7) x 135 lbs.

Lat Pulldown 3 x 12 x (100, 110, 120) lbs.

Machine Chest Press 3 x (12, 12, x (100, 110, 110) lbs.

Seated Row 3 x (12, 11, 7) x (135, 150, 165) lbs.

Reverse Pec Dec 3 x (12, 12, 9) x (105, 120, 135) lbs.

25 crunches

9 minutes on Lifecycle

 

 

 

On Sunday Dec. 17 I came down with a stomach virus my son brought home from school - lol  He had the virus Friday the 15th and a few days later the rest of the family had it in various forms.

The kids were over it in a day.  As I am older, it took me longer - I felt so "achy".

Will be back to the gym soon.  The virus was a very "cleansing" experience, but not the best way to look great for the holidays.

Can’t wait to get back to the gym and see how weak I have gotten.

R.J. 

 

 

OK, trying to get back on track with putting my workouts on here and not just leaving the info. in my Liftlog

Today I did legs

Squats

12@225, 12@275, 12@295

Leg Press

12@500, 12@590, 12@680

Leg Extension

!2@90, 12@110, 12@120

Lying Leg CUrls

12@60, 12@80, 12@90

5 minutes on treadmill - incline intervals  

 

I kept debating if I should rest today or go in for a workout. I finally decided to opt for the workout :>)

Started with Close in grip Lat Pulldown 1×12@90, 1×12@110, 1×12@130

T-Bar row 1×12@45, 1×12@65, 1×9@75 (fist tiem I ever did T-bar row)

Seated Pulley Row 1×12@90, 1×12@120, 1×12@135

Seated Machine Row 1×12@90, 1×12@100, 1×12@110

15 minutes elleptical - glutteal program

It is the day after now and feel a little bit of DOMS plus migraine headache - UGGH!

I have been to bodybuilding shows and have no clue what judges look for.  I look around the other people at my gym and being the self critical person that I am, I still think everyone looks muscular and in better shape than I do - lol

A few months ago a fellow gym member came up to me between sets of a db shoulder press and said "excuse me, I hope you don’t take this the wrong way, but I saw you working legs yesterday and you have the best legs in the gym".

Luckily I was not holding onto the dumbbells at the time as i would have dropped them from the shock of hearing this statement.  I replied I ran a lot, but am still somewhat new to weight training and still have lots of fat to lose.

He said my legs were not big from running, just freaky genetics - lol

So of course the rest of the workout I was looking at my legs in the mirror trying to see what the big deal about them is - lol

Concerning running, I ran my first 5K race Nov. 2004 and worked up to run the Cleveland half marathon May 2005 weighing 285 lbs. and finished in a time about 2 hours 49 minutes.

I started January 2006 training to run the Vancouver marathon, but around March realized my marathon training was not working for me and I just was not into it as much as the year before when I trained to run the half marathon.

At this time, I realized I could not continue training for long distance runs AND intense weight training and decided first goal would be to work hard and enter bodybuilding competition THEN with my body fat at a low level after competing THEN train to run a marathon.

OK, back to the point of my post - lol

After training to run long distances, you learn to push past that initial wall when your body starts sweating and wants to shut down.  You learn to ignore those little signs the body tells your brain to "stop" even though there is nothing physically wrong with you.  Like anything else, it is PRATICE PRACTICE PRACTICE!!!

Of course with weight training though, I seem to stop when it feels too heavy - lol  Gotta bring my running intensity to the weight room.