My Fitness Corner Thursday, Mar 15 2007

Lots of people talk the talk but very few walk the walk. Which category do you fall in?

Here is my current fitness routine. One of my dreams is to compete in 2008 so keep in mind that these routines are to build mass and not to maintain the status quo or a generally pleasing shape which [from the picture above] I obviously have. I keep a fairly meticulous record of all activities performed in the gym and as a point of reference I started on 3/10/06.

As I stated, the above picture represents what my physique looked like before I dedicated myself to pumping iron. Not bad, huh? Many people [mostly men] have said they prefer my before shots but I don’t give flying fuck what they like or don’t like.

And remember – FORM IS EVERYTHING! Do not let your ego impede a good solid workout because you feel you must pile on the weights! You will know when it is time to move up! Also, if you hurt yourself or get a tweak (which all bodybuilders do) – stop immediately! Take some Advil, call it a day, and ice the injury – do not work through it! Unless you have seriously torn something, it will heal on its own! That is, if you don’t fuck with it!

I. The Beginning! (Scroll farther down to see where I stand).

Quads and Calves

1. Squats (Smith Machine) *

2 sets of 10 w/0, 2×10w10, 2×10w20

*Make sure you aspire to go “in the bucket.” Squat breaking parallel.

2. Leg Press (feet positioned high and and placed on edge)5 sets of 10 w/90

3. Leg Extensions

5 sets of 10 w/25

4. Seated Toe Raise

5 sets of 15 w/15

_____________

II.

Back and Shoulders

1. Counterbalance Pull-Ups

5 sets of 10 w/80

2. Nautilus Rows

5 sets of 10 w/35

3. Nautilus Pullover

5 sets of 10 w/50

4. Seated Dumbbell Press

5 sets of 10 w/5

5. Upright Rows

5 sets of 10 w/15

_________

III.

Hamstrings and Lower Back

1. Stiff Legged Dead Lifts

warm up with 35 lb bar

5 sets of 10 w/40

2. Hyperextensions

(Couldn’t do these because my quads were super sore; the week after I did 5 sets of 10 w/0)

3. Life Circuit Seated Leg Curl

5 sets of 12 w/20 (the goal here was to go up 1 lb a week).

4. Toe Presses (on the Bonnie Master Leg Press Machine)

5 sets of 15 w/ 0

______________

IV.

Chest and Arms

1. Flat Dumbbell Press

5 sets of 10 w/ 5

2. Incline Dumbbell Press

5 sets of 10 w/ 5

3. Counterbalance Dips

5 sets of 10 w/90

4. Standing Barbell Curls

5 sets of 10 w/ 15

*I have yet to implement ab work during this time because my stomach is pretty flat and solid. I also eliminated cardio because I am naturally lean and my trainer/coach does not want me to lose muscle. I weigh approximately 118 to 120.

HERE IS WHERE I CURRENTLY STAND – 4/27/07

(I’m actually larger than those pictures now – today is 5/28/07).

I.

Squats

1×10 0 (warm up), 1×10 30, 1×10 50, 2×10 90, 2×7 95, 1×10 50

Leg Press

1×10 90, 1×10 180, 2×10 280, 1×9 280, 1×10, 280

Leg Extensions

1×10 60, 3×10 65, 1×8 65 and then negatives to failure – this routine always kills me!

(I hurt my ankle earlier so I was not able to do seated calf raises but last time I checked I was at 2×15 60, 1×12 60 (my left foot was killing me), 1×10 55 (foot still hurt), 1×15 60 (I ate the pain anyway, not good I know). We also always drop the weight on the last set to failure.

*During this time I have a left ankle and foot issue. Not sure how long it will last.

II.

Pull-Ups

1×10 70, 2×10 60, 1×10 50, 1×10 55, 1×20 70

Rows

2×10 65, 1×10 70, 1×10 75, 2×10 80, 1×20 55 (sometimes I like to drop the weight lower than usual and get in a good stretch).

Straight Downs (replaced the Nautilus Pull-Over because my gym got rid of it – go figure)

1×10 0, 1×10 30, 1×10 35, 3×10 40, 1×9 42 and a half (2 and a half pounds makes a huge difference on this movement).

Seated Dumbbell Press

1×8 25, 2×8 27 and 1/2, 1×5 27 1/2 (needed a spot, didn’t have one), 1×7 25, 1×8 22 1/2 (coming back from a right rear delt and shoulder tweak).

Upright Rows

1×10 30 lb bar, 1×10 40, 1×10 50, 2×10 55 (these were a little too sloppy for my taste), 1×10 50, 1×10 55 (had to give it another try, threw straps down and used bare hands).

III.

Dead Lifts

2×10 45, 1×10 65, 1×10 85, 2×10 100, 1×8 100, 1×7 100 (100 is a new weight)

*I question the order – I should have skipped 85 and went straight to 90, possibly)

Hyperextensions

3×10 30 lb bar, 1×7 with 35 (new weight) and drop weight to failure

Leg Curls (Cybex)

1×10 5 lbs (this irritated my ankle more so I switched to:)

Seated Leg Curl – 3×10 45

Donkey Calf Raises

15 reps with 200, 220, 240, 260, 280, 300 and then drop weight down stack to failure.

IV.

Flat Press

1×10 20, 1×8 25, 1×8 27.5, 1×7 30, 1×5 30, 1×8 25

Incline Press

1×8 25, 1×6 27, 1×8 25, 2×8 22.5

Dips

1×10 70, 2×8 60, 2×10 70 (Coming back from the right rear delt and shoulder tweak, otherwise I’ve managed to kick ass on these – 35 has been my best).

Curls

1×8 30, 40, 60, 55, 60

1×30 40 negatives and to failure

____________

I do ab work now, about four sets of crunches with 15 with 0 to 5 lb plate behind my head. Also I just started sideway lunges, I will have to find the weight in the book, these are new for me. I do abs every other workout but I want to do them every day now.

I was able to do 4 sets of 15 with the ab roller but my shoulder got tweaked so I had to stop.

____________

10/07-07

I haven’t had time to update this page but you can get an idea of the current results in this photo series.

10/21/07 – Where I stand as of this date

I.

Squats*

*(I temporarily switched to front squats but then went back to the Smith Machine because I missed it – call it a love/hate relationship). Note that there is only a one minute pause between each set for all exercises until a new movement starts – then I take less than a five minute break. Oh – I don’t use a pad on my neck anymore.

Another important note – some people will tell you to not break parallel but fuck them – you want to go beyond parallel. Unless you are so tall you can’t hit near bottom.

*1×10 0 (warm up), 1×10 70 (warm up), 3×10 105, 1×8 105

*(I was actually up to 110 but for I’ve lost some strength from all my traveling).

Leg Press*

*(Now that I’ve perfected my form on the squats and break way beyond parallel with each rep my leg presses have suffered. I’m down from 320 – or is it 330? – and back to struggling with 300). I use a wide stance (please, no perverted congressman jokes)! Admittedly, I do tend to lock my knees at the top but then I have very good knees.

1×10 90 (warm up), 1×10 180 (warm up) , 1×10 270 (warm up/set), 3×10 300, 1×6 300 (then I got pissed and came back with): 1×8 w/300

Leg Extensions

5×10 anywhere between 70-80 and then negatives to failure – this routine always kills me! I still need to perfect this weight ’til I get them all up really high! By set four rep 8 I’m dying because my quads are freaking exhausted! Eventually I’ll break through.

Seated toe raises

1×15 25 1×15 50 2×15 75 4×15 77.5

I don’t do these with much finesse. I pretty much explode on each rep but I make sure I’m still using proper form and squeeze at the top.

Now, for some ungodly reason the week before last, I had extra energy so I went back and did:

California Lunges – 4×10 15

Smith Machine squats (again)! 1×15 50 [for conditioning and sick twisted fun]

II.

Pull-Ups have now been replaced by Lat Pulldowns to the Front

5×10 60
Rows

2×10 65 (warm up), 1×10 85, 1×10 100, 4×10 110

Straight Downs (replaced the Nautilus Pull-Over because my gym got rid of it – go figure)

1×10 40, 1×10 45, 1×10 50, 1×9 50 2×10 50 (so I missed a rep, obviously)

Seated Dumbbell Press has been replaced by Seated Smith Machine Press

2×10 40 1×9 40 1×7 40 1×8 40

1×35 20 lbs (for conditioning)

(The goal of next week is to complete ten reps with all five sets – then I move up five lbs).

If you’re curious about my Seated Dumbbell Press, I last left off at somewhere between 32.5 and 35)! However, my coach felt it important that I learn to be independent of him because I won’t always have someone around to spot me on these. With the seated Smith Machine Press I won’t need anyone to help me lift up the weights.

Upright Rows

1×10 30 1×10 50 1×10 60 4×8 80 1×7 80 (just for fun) 1×30 50 (conditioning)

III.

Stiff Legged Dead Lifts

2×10 45, 1×10 65, 1×10 100, 2×10 120, 1×8 120 (I missed two reps), 1×10 120

Hyper Extensions – with a weighted bar on my back

1×10 0 1×10 30 2×10 45 1×9 45 1×8 45 1×30 0 (for conditioning)

Leg Curls (Cybex) has been replaced by One Legged Curls

1×10 10 5×10 30*

*Here’s what happened – I have a tweak in my left hamstring so I did toe presses before my curls – I was due to go up in weight, I think either five sets of 35 or 40 – but after calves I only had enough energy for 30 lbs. Bummer but whatever.

Toe Presses on the Hack Squat Machine

6×15 35 then extreme burn out sets – up to 100 reps

IV.

Flat Press has been replaced by Bench Pressing

2×10 65 1×9 65 1×6 65 1×7 65 (of course I’ll have to get them all next week)!
Incline Press has been replaced by Incline Bench

4×10 55 1×10 60 (for the hell of it)

Counterbalance Dips

1×8 70 1×8 50 1×8 35 1×8 25 1×7 25 1×4 25 1×8 35 1×49 60 (for conditioning)

New movement! Seated Dumbbell Extensions

1×10 10 1×10 17.5 1×9 20 2×10 20 1×9 20

Barbell Curls

1×8 30 1×8 60 4×8 70 (I’m not going to go up in weight until my form is perfect).

New movement! Concentration Curls

Let’s just say I’m working on a new weight of five sets of 20 lbs! For some reason my left arm is stronger than the other even though I’m a rightie!

Well, there you have it. I hope this doesn’t scare you from working out! I need to update the pics but in case you missed it earlier in this post you can get somewhat of an idea of the current results in this photo series.

Still – no cardio and virtually no ab work as of this moment.

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