Tuesday, August 31, 2010

Leg Destruction!!!

So I have been using Sunday as a "re-feed, or cheat day" to really load my body up with calories and glycogen. Then Monday I absolutely kill my legs. Well yesterday I really turned it up and I had 3 guys all training hard with me. It was a brutal high volume workout and I am really sore today! This is what we did:

Lying hamstring curls- first 4 sets were 15, then a set of 10, followed by a drop set to finish. 6 total sets.
Leg press- 5 sets of 20-30 reps, the last set I failed at 20 we increase the weight each set.
Front squats- 4 heavy sets of 10
SUPERSET- leg extensions for 25 reps with hack squats 12-15 reps- This was brutal for 3 sets
Sumo style dead lifts- 3 sets of 10 reps
regular close stance dead lifts to finish- 2 all out sets, I finished with 365 for 13 and I was fried!

I love a killer leg workout. The rest of the week should be a breeze now.
Body weight was 243.8 today. I have been as low as 238.8 and looked very dry there. Everything is going great!

Sunday, August 15, 2010

9 weeks out

Morning body weight 240.2
Today is my "refeed day" so I will be eating whatever I want and loading up with glycogen and water! It makes legs very intense on Mondays! Training is going great, no major pains, but I did tweak my knee last week so its a bit sore.
Congrats to my buddy Guy Cisternino for taking 5th in the 202 at the Dallas Europa and to his fiance' Bethany Wagner for winning the fitness!

Monday, August 9, 2010

10 weeks out

Had a long and tiring weekend in FL and I am so happy to be home. I missed one session of cardio but managed to stay exactly on point with my diet. Considering I got booted off my flight there and then stuck in numerous hotels and airports I am pretty pleased. I had a couple cheat meals yesterday to fuel my body up for a brutal leg workout today. This morning I was 245.6 and I am glycogen loaded and ready to destroy my lower body!! Feels good to be home! Congrats to my friend Kat Ramirez, a fellow SPECIES athlete on her great placing in Jacksonville!

Thursday, August 5, 2010

Jacksonville Pro

2 weeks ago I was onstage guest posing at the NPC Empire States, this weekend I head to Jacksonville for the Jacksonville Pro! After this I don't want to go anywhere other than the Olympia till after Nationals. This weekend should be fun though.... My buddy Aaron Singerman is competing and I will be there to help him along the way. Fellow SPECIES athlete Kat Ramirez will also be competing and I am hoping they both kick ass!

My training is going great. I feel I am ahead of schedule so have been loading up the calories on Sunday which has cased some SICK leg workouts Monday! I am very pleased at this point. Body weight this morning was 243.5