View Full Version : Bugeater's Training Journal

06-05-2012, 12:40 AM

Chest- At NTC

Incline DB press 25's/20 50's/12 75's/10 85's/8 90's/7 rest 2 min between sets*
Cybex vertical chest 150/15 170/12 190/8 210/8 *
Cybex Incline Leverage (fly/press?) 90/12 x 4 *
1. Cable crossovers 70/15 80/15 90/12 100/8
2. Dips (bdywt) X 25, 22, 18,12 * each set performed directly after crossovers, rest 90 seconds and repeat.
Smith machine BP 135/15 185/12 205/10 225/8 *

in the PM.....45 mins treadmill @ 4 degree @ 4.2mph

50 year old former competitor (bodybuilding, powerlifting, and olympic lifting), who will turn 51 in July and looking at competing in either masters mens physique and or masters bodybuilding. Started on 2/27/2012 @ 195.5 and 12.5 %....down to 184.5 and 8.5% as of 5/29/2012. Looking at a show in Wichita at the end of July and the Warrior Classic in August in Colorado. Biggest drawback, in 2000, underwent abdominal surgery, so I ended up with a nastly looking scar (but found out the other night that I can easily conceal with makeup) but dealing with a small hernia that I have to figure out what to do with.

06-05-2012, 03:35 PM
Back Training
Wide grip lat pulldown 100/20 125/15 150/12 175/10
1. One arm DB rows 100's x 12 x 3
2. SA pulldowns with rope 130 x 12 x 3
Cybex Incline Pulldown 170/15 190/12 210/10 230/10
1. Rack DL (in smith machine...this sucks, but had to use what was available) 4 plates x 8, 6 plates x 8, 8 plates x 4
2. DB shrugs 100's x 12 x 3 (hold for 2 count at top)
CS low pulley rows using a functional trainer 100/15 110/12 120/10
CG supine pulldowns (hold 2 second stretch at top) 125/10 x 3 with about a minute between

tonight....45 minute cardio, probably lifecycle.

06-06-2012, 02:58 PM
Leg press calve press 195/35 250/20,16,15,14 270/10 1min between
Smith machine calve raise 2 plates/35 4 plates/18,16,14 1min between
Cybex bicep machine 60/10 70/10 80/10 1min between
Rope hammers 90/12 100/12 110/12 120/12 1 min between
Standing alt DB curls 40's/8 50's/8 60's/5 1-2 min between
EZ curl bar preacher curl 60/15 70/10,10 80/7

30 mins Tmill @4degrees @ 4.2 mph......will do another 30 tonight

06-07-2012, 02:29 PM
*NTC is the Nebraska Tennis Center. When my kids have lessons, I will lift at this facility instead of at home.

Shoulders and Tris
Cybex leverage OHP 90/12 110/10 130/8 150/6 170/6 2 mins between
3 way laterals (Lateral, cross body front raise, and slight bentover rear, 5 reps each) 20',25's, 30's, 35's 1 min between
1. CS DB rear delt raise 30's/12 x 3
2. Bilat cable front raise on functional trainer 30x 12 x3 1 min between rounds
Seated DB arnold press 50's/8 60's/8 65's/7 dropset 40's/15 2 min between except dropset

Cybex tricep ext 75/12 85/12 95/11 105/10 1.5min between
1. rope pressdowns 100/15 120/15 140/14
2. lying tricep ext 50/15 60/12 70/8 1 min between rounds
1. OH rope extensions, elbows turned out 100/10,11,10
2. Seated OH tricep ext 40/10,10,10 NO REST between rounds

Tonight....watch Heat versus Celts while doing 45mins cardio

06-08-2012, 10:18 PM
Reverse Band Safety Bar Squats (with green band deload at top) 150/20 240/10 290/10 330/10 380/10 3 mins rest in between
1. Single leg curls 30/10 each leg x 3 sets
2. RDL 135/10 1 min. between each superset, just flexing and stretching on these.
PowerTec Lever Box Squats (12"box with blue balance pad) *pause each rep on bottom 270/10 360/10 410/6 dropset 180/20 3min between.

This was a quickie leg workout, short on time. Cardio tonight, elliptical trainer with light resistance for 50 mins.

06-09-2012, 09:39 PM

06-10-2012, 12:39 AM
Did abwork at NTC in the AM
Cybex rotary torso
Cybex Ab machine
Vertical leg raise
20 reps each for 4 rounds

Occlusion training for Arms in the late PM with 30 mins cardio (elliptical)

Banded upper arm and performed back to back sets of Band pressdowns to failure and Bicep curl with Olympic bar only till failure...ended up with about 6 sets back and forth until arms were swollen to the point of discomfort.

Looks like Heat versue OKC.....go Thunder

06-10-2012, 05:13 PM
I like this movement. Using the SSQTBAR, you can utilize a more upright oly style squat. Combining the bands, you get a nice deload at the bottom, and a nice increase in load as you ascend to the top position.


06-10-2012, 08:40 PM
AM- 1 hour walk with wife

Noon- Prowler push (4 x 160) on grass, no added load

PM- 1 hour walk with wife

06-11-2012, 01:52 PM
Training at home this morning.

Standing Cable Crossovers, multiple warm ups, then 65's/12/3 sets with 1 min between
Incline Steel Log press 150/10 170/10 190/7 210/4 230/1 3 mins between
Powertec decline lever press with bands* 90*/20 180*/15 200*/13 220*/10 240*/7 2 mins between
Flat Cable flys 40's/12,10,10,10 1 min between
Low Incline DB press "21's" (7 top half, 7 bottom half, 7 full reps) 50's/21 x 4 sets with 1.5 min between

45+ mins of cardio tonight.

Last check on weight...180.5/ 7-8% bdyfat...coming down.

06-12-2012, 07:16 PM
At home...

1. SA rope pulldowns 100/15 120/15 140/13 160/11
2. Bodyweight wide grip chins x 12,11,10,9 rest 1 min between

1. Hise shrugs (did these on powertec lever squat) 300/25 350/20 400/18
2. Single arm alternating pulldowns 180/8 190/6 200/5 rest 2 min between

1. One arm deadstop db rows 130/8+8 x 3 sets
2. DB pullover (over bosu) *concentrate on stretch 40/12 50/12 60/12 rest 2 mins between

1. Deadlift from floor with 1 chain each side (40lbs at top of lift) 245+ x 10 x 3
2. wide grip (parallel grip) behind neck pulldown 120/10 x 3 2 mins between

Seated cable row 175 x 10,9,8,7,6,5,4,3,2,1 Pull 10 reps, count to 9, then pull 9, count to 8, pull 8..etc.. till completion. Do not remove hands from handle once started.

60 mins of cardio tonight while watching game one of nba finals....go thunder

06-13-2012, 03:31 PM
Cybex leg press calve press 250/25 260/20 270/17 280/15 290/12 1 min rest between
Smith machine calve raise 185/20,17,15,13,13 1 min between

Cybex bicep curl 50/15 60/12 70/11 1.5 min rest
Rope hammers on functional trainer 130/12 x 3 sets with 1 min between
Standing DB hammers and palms up curl (do 6 reps bilat hammers, and 6 bilat palms up db curls) 30's/12 35's/12 40's/12
Cable preacher curls 90/11 100/9 110/7 (drop sets...) 80/7 60/8 40/13

Abs... Assorted stuff, never the same. Today-

Cybex ab machine....4 dropsets, heavy to light for 10 reps each
High pulley chop....10 reps each side, neutral spine
Reverse stability ball rollouts x 20 reps
3 rounds of this with little or no rest

60 minutes cardio tonight on elliptical

06-14-2012, 03:41 PM
Felt weak as shit, but bodyfat is dropping and I have no major aches and pains right now (just the usual) Another thing, Physique and or Bodybuilding is truly about the illusion. I am currently 20lbs+ below my normal walking around weight, and my kids friends are commenting to them that "your dad is really looking jacked." That is funny.

Seated DB shoulder press 30's/20 50's/15 65's/8 x 3 sets with 2 mins between
1. Cable laterals 20's/10
2. Rope rear delts 90/10
3. Rope front raise 30/10
* done as a giant set with 1 min between rounds....4 rounds
BN snatch grip OHP 65/12,10 70/9 (be very careful with these...press with constant tension and lower to ear level. This is not a snatch grip push press) 1 min between

Bilateral tricep pressdown using dual pulley system with 3 second eccentric 50/9,8,8,8 with 1 min. between
Close grip Bench Press with slingshot 135/15 225/10 250/10 275/5 2 mins between
1. OH rope extensions 100/15,13,10,9
2. Dips with bodyweight x 15,13,7,8 1 min between each round for 4 rounds

Will try and add more pictures to this journal.

06-14-2012, 08:32 PM
2001 USAPL Midwest states, placed 3rd in 220lb open class. Turned 40 and was a year out from major abdominal surgery. Did this meet to prove I could still move some iron. Weighed around 210.


06-15-2012, 05:11 PM
Injured my lower back this morning working with a client. This happens every few months. Have to baby it for awhile or it will not heal up. I have 4-5 bad disks (lost count) so this is something I just deal with. Bring on the ice/heat/motrin! Because of f'd lower back, no vertical loading on spine!

Cybex leverage leg press 4 plates x 50 8 plates x 40 12 plates x 25 14 plates x 12 with 3 mins between
Cybex seated leg curls 110/15 120/13 130/10 140/6 drop set....90/10 all with 1.5 min between
1. Cybex horizontal leg press w/3 sec eccentric 210/15 250/15 300/15
2. Cybex hip abduction 110/15 x 3
3. Cybex hip adduction 110/15.....this three done as a giant set with 3 rounds performed at 2 mins break between...really liked this rotation, got to kill the legs without killing lower back anymore today.

tonight....60 mins lifecycle

06-16-2012, 04:23 PM
So far today.....

Training of clients at two locations, then out to train wife at NTC. While there, did a little ab workout and 45 mins of Tmill. Checking HR...I need to bump this up. Have HR monitor at home and will strap on and use. As soon as I got home, grabbed a kettlebell and headed out to the back yard and did....

25 KB swings (50lb) and 200 feet prowler push (unloaded, pushing on grass) repeat for 4 rounds.

Back injury feeling pretty good. Yesterday could not walk upright, slept on floor last night, and dropped some ibuprofen and on my way to recovery today.

Tonight, plan on another 45 mins at the right THRZ applicable to me!

06-17-2012, 06:02 PM
Last night before cardio performed the occlusion arm training, which basically entails wrapping a light band around the top of the bodypart that you would like to work, and perform several light pumping sets until you cannot take the fatigue/pain anymore. Did this with arms and used a tricep pressdown and cable curl with 30lbs each and pumped until felt like arms would pop. I have read this stuff (mostly by layne norton phd) about this type of training and thought I would give it a try with arms and see what if any result occurred. Olympic swimmer Dara Torres is also utilizing this type of training to prepare for another run at the 2012 games at 40 plus years of age. My only concern with this type of training is any potential clotting that may occur.

Today is Fathers day, and a happy one to all. Did an hour walk with my wife this morning, and will do a high rep ab workout and 45 mins cardio at 120bpm thrz on tmill or elliptical. Put batteries in my HR monitor and want to see exactly what HR i am working within.

06-18-2012, 02:46 PM
Daughter has tennis camp this week so most workouts will be done in this commercial facility

Cable crossovers 40/20 60/10 80/10 100/10 100/8 100/8 * kinda wrenched left shoulder on these getting cables into place to start exercise. Bulled through the workout, but left shoulder was humming. 1 min. between.

Cybex Vertical chest press 150/7 170/7 190/7 210/7 230/8...dropset 110/15 2min between.

1. Incline DB flyes 40's/10 45's/10 50's/10
2. Cybex fly machine 70/10 x 3 1.5 min. between each round

Smith machine decline press 185/15 225/10 250/5 x 3 2-3 mins between.

DB flat BP "squeeze" presses (regular bp, but press dumbells together, and keep constant inward pressure throughout presses...nice and controlled.
40's/15 45'2/12 50's/10 50's/8 45's/12 40's/13

A little abwork, and 30 mins on tmill at 120 bpm, will do another 30=45 tonight.

06-19-2012, 03:04 PM
1. Smith machine shrugs with 2 second hold at top 135/20 225/17 245/14 255/11 265/8
2. Cybex Incline pull 150/15 170/15 190/13 210/11 230/10 rested long enough to walk from one machine to the other

1. Chest supported DB rows 60's/12 65's/11 70's/10 75's/10 80's/8
2. SA rope pulldown and row (stiff arm to pocket, then row to arm pit) 1 to 1 ratio 140 x 8 x 5 sets rest 2 mins between rounds

1. Bentover 90 degrees smith machine row 95/15 115/13 135/10
2. Cable pulldowns (wide grip, shoulder grip, supine close grip..change each set) 150 x 10 x 3 rest 1 min between rounds

1. Smith machine rack pull from top of knee 225/10 275/10 315/10 365/10
2. DB pullover (nice stretch) 40 x 10 x 4 rest 2 mins between rounds

CS dual cable row, triple drop sets (100/10 80/10 60/6) (100/8 80/7 60/8) (100/6 80/6 60/7) rest 1 min between

1. 45 degree hyper and dumbell high row combo 25's x 15 x 15
2. cybex ab machine 150/20 x 3

06-20-2012, 03:13 PM
Cybex leg press calve presses 280/23 290/18 300/16 310/12 320/8...drop sets...250/19 230/22 210/25 rest about 1 min between
* Stretch with 10 seconds in bottom position after every set

Cybex bicep machine 50/15 60/12 70/10 80/8 90/6 rest 1.5 min between

Seated Bilateral DB curls 30's/15 35's/13 40's/10 45's/9 rest 1.5 between

Back against wall, straight bar curls with a 5 second eccentric phase...50/10 60/9 70/7 80/4 rest 1.5 between

Single arm cable preacher curls 30/16 50/9 50/8 50/7 rest 1 min between

Finally picked out a 40lb ez curl bar and curled for 60 seconds. Do AMRAP for the whole 60 seconds without setting down bar. Got 47 reps.

Do 45min plus of cardio tonight

06-21-2012, 02:45 PM
at NTC

1. single arm cable lateral raise 20/15 30/15 40/12 50/8
2. Seated smith machine OHP 95/10 115/10 135/10 155/8
3. DB upright rows (pull dbs up and out) 25's/15 30's/15 35's/12 40's/10
All done as a giant set with 2 mins rest between each round

1. Cable rope front raise 70/10 80/10 90/10
2. Cybex OHP machine 110/10 120/10 130/10
3. Cybex rear delt 100/15 110/15 120/12
All done as a giant set with 2 mins between each round

DB arnold press (seated) 40's/12 50'/10 60'/8 70's/6 rest 2 min between each

1. Tricep pressdowns (used straight bar) 120/21 130/18 140/15 150/12
2. Seated OH DB extension 40/10 45/10 50/10 55/10 Rest 1 min between rounds

Lying EZ bar tricep extensions and presses off chest ....do the exts and move bar over chest and press till failure for 4 rounds with 1 min. in between....used 70lbs for 10 extensions and between 15 to 20 presses each round.

1. OH rope extensions with elbows turned out 100/15 90/12 80/10 70/10
2. bodyweight dips x 28,21,16,13 No rest inbetween....

Contests. Was looking at a couple in July, but neither are NPC, and I think if doing physique, even though I am drug free, this is the way to go if they offer a masters division (but I would still enter the open too). July stinks as far as schedule, because every weekend I will be on the road with my son and his basketball team. Best contest for me would be the Warrior Classic on August 18th in Colorado. They are offering a Masters mens physique division and this date does not conflict with anything other than the fact that I will have to keep on my diet all summer and when on the road. I think I can do it.

06-23-2012, 12:09 AM
Long day today. Rushed from one thing to another. Did not start workout till 8pm and frankly not very motivated. Decided to keep it simple.

Barbell box squats to bosu with 2 chains on each side (total of 80lbs extra at top, deload at bottom) 135+/10 225+/10 275+/10 315+/10 365+/5 3-4 mins rest in between
Back was already f'ed up, and I not sure these helped.

Dropped the chains and box and did straight set squats with 225/15 x 4 sets with 3 mins between

Alternating BB lunges 45/15+15 65/15+15 85/15+15

No cardio today...bdywt 184 /bdyfat 7.5% Need to get alot leaner to get abdomen sharper.

06-27-2012, 12:53 AM
6/23 Hamstrings and bicep/tricep
Superset of single leg curls and SLD's standing on a 45lb bumper plate for 3 sets of 10 each

Performed occlusion training for bicep and tricep utilizing bilateral cable pressdowns and curls for 4 sets of 25 each until arms fairly swollen, them more cardio......60 mins

6/24 abs and even more cardio.....60-90 mins

6/25 Chest
Seated Bilateral chest press with fat gripz 100/15 120/12 140/10 160/8..I think this may have been a pr, weird... 2 mins rest between
CC's 25's/20 35's/20 45's/20 55's/15 65's/11 with 1 min between
Reverse Band BP with medium green jumpstretch bands, deloaded about 3/4 lockout 225/10 245/10 265/10 285/7..3 min rest
Incline DB dropsets (60/10 40/12) (60/10 40/10) (60/10 40/11) 2 mins between
Pushups till failure with 1 chain (20lb) draped over back x 17,17,16

50 min. tmill @ 6 degrees @ 4.3mph

6/26 Back Attack....

PG pulldowns 160/8 180/8 200/8 220/8 244/6....2 mins between

1. Hise shrugs 200/12 290/12 380/12 470/12
2. Wide grip chins with 20lb vest x 15,13,10,10 with 2 mins between rounds

1. one arm cable row 100 x 10
2. Seated incline overhead pg pulldown 100 x 10 x 3 rounds with 2 mins between

Seated cable rows 200 x 10,9,8,7,6,5,4,3,2,1, never releasing handle, 10 seconds between sets

DL's from floor 245/5 265/5 285/5 305/5 325/5

45 mins tmill

06-27-2012, 06:57 PM
Belt squat calve raise 160 x 31,32,32,25 1 min between
Powertec Lever calve raise 300 x 15,13,12,10 1 min between
Bodyweight only single leg calve raise x 11,9,7, then a rep out till failure with both legs....no rest between

Rope hammer curls (1 sec pause at top) 60x15 70x13 80x12, 90x10...1 min between
Alt lying cable curl with Fatgripz 60/10 70/9 80/8 90/7.....1.5 min between
Cable preacher curl 70/15 90/11 90/10 90/8 drop set 50/13.....1.5 min between
Single arm DB hammer curl 50/10 60/10 1 min between
Barbell curl (bar only 45lbs) AMRAP in 60 seconds

tonight.....45-60 min cardio on elliptical....THRZ 120bpm

06-29-2012, 09:26 PM
Seated OH Rack press from nose level 95/10 115/8 135/6 155/4 174/4 with 2 min between
Hang Power Clean and Press 95/10 with 2 min between
Cable rear delt 70/15 x 4 sets with 1 min between
Single arm lateral raise using a buffalo ez bar (30lbs) x 8 x 3 sets with 1 min between
Straight bar front raise with cable (waist to overhead) 30/15,15,13 1 min between
Seated DB overhead press using a parallel grip 50's/12 x 3 with 1.5 min between
Rope pressdown 100/20 140/15 160/10 1.5 min between
Seated DB overhead ext (french press) 75 x 12,11,10 with 1.5 min between
Lockout dips with chains (each chain equals 20lbs) 1/15 2/12 3/8 with 1.5 min between
Lying tricep extension to chin 50/16 60/15 70/13 with 1.5 min between
NO CARDIO....did this workout from 830pm to 10pm....gassed.

Reverse Band BB squats with med. green bands (totally deload top 1/4 of lift) 135/20 225/15 315/12 365/10 405/5 275/12 with 3 mins between
1. Chain lunge (chain equal 20lb) 1/10 2/10 x 3 sets
2. SLD with low cable 120/10 140/10 x 3 sets 2 mins between rounds

45 min tmill
Wide stance lever squat (4 plates) x 15 x 3 sets with 2 min between

07-01-2012, 12:57 AM
Prowler push, unloaded on grass x 4 sets of 180 feet with 2 mins rest inbetween

Ab pulldowns 100/10 110/10 120/10 130/10 with 5 sec eccentric at 1 min rest between

Occlusion training for bicep and tricep....banded arm below shoulder and alternated cable curls with 40lbs and tricep bench dips for 4 sets, train to failure on each set, go for max pump.

45 mins elliptical at 120 plus THRZ

07-02-2012, 11:09 PM
DB BP (wm up...25's/20 50's/10 60's/10) Then 75's x 100 reps....as long as it takes, broken into as many sets as needed, and done on the clock...20,15,14,12,10,12,9,8 Time = 16:30

Cable Crossover squeeze press (lying on bench, utilizing low pulleys, grab handles and hold a dynadisk in between (squeeze) and press from chest to arms length without dropping dynadisk via relief of tension) 50's/12,10,8,8 Awesome exercise...much better than using dumbells or doing a svend press. rest 1.5 minutes between

BP with black mini bands (56 total pounds of tension at top) 135+/12 155+/12 175+/8 185+/5 3 mins between

Standing CC's 50's x 12,10,10,9 with 1 min between

Incline twisting db presses with a 3 sec. eccentric 50's x 10,10,8,8

tonight....45 min elliptical at 120+ thrz

07-03-2012, 07:01 PM
Kipping chins bdywt x 25,20,18,12 2 mins between

1. Chest supported Barbell rows 135/10 155/10 175/10 195/8
2. Rope Stiff Arm Pulldown 100/15 110/15 120/15 130/15 3 mins rest between

T Bar rows 145/10 165/10 185.10 205/10 2 mins between

1. Rack Deadlifts from knee height 245/10 335/8 385/6
2. Alternating single arm lat pulldowns 120/10 140/8 160/6 2 mins between

1. Seated wide grip cable rows 160/15 180/13 200/11
2. 45 degree hypers bodyweight x 20 x 3 sets with 2 mins rest between

45 mins elliptical

Two neighborhood parties over the next few days..........I feel my diet resolve breaking down....just thinking about all the sugar based treats...yikes....gotta be strong. That or eat and cardio my ass off over the next few days :)

Have a great workout today!

07-04-2012, 06:20 PM
Lever Calve Raise 90/50 180/30 230/22 280/15 330/12 330/10 280/12 230/18 180/30 (forced reps) 90/40 1 min rest in between

Straight bar cable curls using bicep blaster 60/15 70/12 70/10 70/9 rest 1.5 min between

Seated Bilat DB hammer curls 30's/15 35's/13 40's/12 45's/8 rest 1.5 min between

Lying alternating cable curls with fat gripz on handles 75 x 8,7,6 rest 1.5 min between

Buffalo bar curls, back to wall, 3-4 sec eccentric 80/7 70/10 60/12 50/15 rest 1.5 min between

ab work and 45 min elliptical to follow this afternoon.

Hope everyone has a safe and relaxing 4th, but tears it up in the weight room. Holidays are no excuse for R and R when it comes to training.....

07-06-2012, 10:57 PM
7/5/12 Shoulders/triceps
Seated Lever OHP 90/20 160/14 180/8 200/4 2 mins between
Standing cable laterals with constant tension, no lockout, no rest at bottom 10's x 15,15,15,11 1 min between
Cable rear delt 80 x 15,12,12,10 1 min between
1. Seated alternating db presses 40's/20 45's/15 50's/11
2. upright barbell rows 65/15,12,11 2 minutes between
Seated CC OHPress 35's/15,13,12 1 minute between

Seated Tricep pressdowns (v bar) 100/22 120/15 140/12 160/10 rest 1.5 minutes
Close grip BP lockouts,( about a 4-6 inch lockout, bring bar to rest on pins and press to completion...keep elbow tucked and pressure on triceps) 135/7 185/7 205/7 225/7 2 minutes between
1. Bench dips (plus 45lb plate) x 20,20,15,12
2. Seated DB OH ext 50/15,12,11,7 1 minute between

30 min. elliptical

Quads and Hams
*Pretty f'ing beat up from this week. Holidays mess with schedule. Sweets being offered left and right, turning most down...sneaking a few here and there. Heat here in Nebraska is about 100 each day...beats you down. Normally split up weights and cardio, but have had to do back to back, and as I write this I have to go back down to the dungeon and knock out 45 mins on the treadmill. Enough of my pissing and moaning, here is what I did tonight.

1. Leg ext 60/20 70/20 80/20 90/18
2. Lever Box squats 180/20 270/18 360/15 450/10 3 mins between

1. Alt. BB lunge 95/10+10 x 3 sets
2. SLD with low cable 150/10 x 3 sets

Wide stance lever squats (6 plates) x 15 x 3 sets

Now back down to get on the treadmill....wonder whats on tv tonight?

07-07-2012, 06:17 PM
Prowler push 90lbs on grass for 4 sets of 180 feet with 2 minutes rest in between

Occlusion arm training, multiple sets going for maximal pump. Used cable curls and rope overhead extensions.

60 minutes elliptical at 120 thrz.


Good luck to all at the team universe today, but can they just give Jeff Rodriguez a trophy for outstanding symmetry year after year? Great genetics and work ethic. Second, Ian Lauer's pre-judging pictures looked pretty damn good and he will be tough to beat. Third, looking at the photos for the 45 and 55 year old division, maybe that is the direction I should go? I would bring a competitive package to the 45, even a week out from 51. Talk is cheap though. Have a great weekend and......

Train harder than you are now.

07-09-2012, 09:29 PM
DB BP ( like last week, but using 85's instead of 75's, 100 reps in as many sets as it takes, trying to beat last weeks time) 85's x 15,12,12,12,12,10,10,10,7 Last week 75's/100 @ 16:50....this week 85's x 100 @ 16:24 Strained left shoulder...

CC Squeeze Press 60's x 12,12,11,10 with 1.5 min between

Reverse Band BP with heavy green bands 225/15 275/8 300/4 * strip sets 275/6 225/12 135 (no bands)/22 rest 2-3 mins up to top set, then no rest on strips

Standing CC's 60's/15,12,11,10 with 1 min between

Inc. Twisting DB presses 55's/13,10,10,8 with 1.5 min between

Stretch pushups on rack to failure with 10 count inbetween 20,10,9,7

45 min cardio tonight.

Congrats to all team universe winners.

07-10-2012, 08:40 PM
I love training Back. Always look forward to Tuesday.

Got motivated by watching the johnnie jackson back training video, working with his trainer for the olympia, josh bryant. Here is my take on that workout.

Conventional Deadlift from floor 245/10 295/10 345/10 345 felt like a ton, weird. 4 min between

Conventional Deadlift in the rack from mid shin. This is a shitty bar placement for me, hard to set up and use legs at all. 375/5 395/5 4 min between

45 degree chest supported shrugs 245/ 20,15,12,12 2 mins between

Wide grip chins with 40lb vest x 4 sets of 10 reps with 2 mins between

1. One arm DB rows 110/8+8 x 3 sets
2. Seated cable row 175/15,12,10 2 mins in between

1. Wide grip SA pulldown 100/12,10,10
2. Supine close grip pulldown to chest 150/10,7,7 2 mins in between

back throughly destroyed. Cardio tonight while watching Destination truth and Haunted Highway...yes, I am a nerd.

07-11-2012, 03:31 PM
At NTC (daughter had tennis camp)

Leg press calve presses 215/30 250/22 290/19 330/11,10,8 with 1.5 min between
Standing calve raise in smith machine 180/25 200/22 220/20 240/15 drop set 135/50 with 1.5 min between

1. Standing alt. DB curls 30's/10 40's/10 50's/10
2. cybex machine curl 60/12 x 3 sets with 1.5 min between

1. Rope hammer curl 100/10 x 3 sets
2. Standing BB curl 70/10 x 3 sets with 1.5 min. between

1. Bilat low cable curls 40/12 x 3 sets
2. Single DB preacher curls 20 x 10 x 3 sets with 1.5 min between

Gut work ....then on treadmill for 40 mins at 120 thrz.

07-12-2012, 02:33 PM
!. Cybex inc fly 35's/12
2. Flat CC's 30's/12
3. Inc. Smith machine to neck press 135/12
Performed as a giant sets with no rest between exercises.... 4 rounds...2 mins between rounds

1. Cybex leverage OHP 90/15 140/10 x 3
2. Seated CC rear delt 20's/15 30's/12 x 3 sets 2 minutes between

1. Seated DB laterals 25's/15 x 3
2. Cybex rear delt machine 110/12 x 3 1.5 min between

Rope pressdowns 80/20 100/20 120/15 140/10 with 1 min. between
Lying tricep ext. 50/15 x 4 sets with 1 min. between
Bench dips with 50lbs x 16,15,15,13 with 1 min. between
Single DB OH ext. 20's/15 x 3 sets with little or no rest between, just go from one arm to another and repeat.

45 min. treadmill at 120 thrz

09-07-2012, 06:21 PM
Been awhile, but here is a quick update. Plan is to enter the Colorado Natural on October 13. Having surgery to correct multiple hernias on Oct. 15. Stayed fairly lean from last show (warrior classic) and am looking to enter both Master divisions. May not do the open. Things to improve upon from last show...posing and contracting abs when at rest! Darker tan and apply more oil, and I am growing out my hair. Will shave goatee also. Looking at a 4 week prep starting on the 13th, so a few goodies in the diet and then get serious for two weeks, and real serious for the final two weeks. Really concentrating onabs (6 sets a day) and shoulders. These are two areas that honestly I have not put much energy into over the years. Currently doing one hour of cardio a day (30 in am, 30 in pm). Training 6 days per week on a bodypart a day split, with cardio everyday (running a 5K on Sundays to change things up, but will depend on health on knees if I continue this).

Did back today and this is how it went:

Rack DL's with Chains (60% 1RM) for 5 sets of 8 reps with 3 mins between...these were submax and done explosively with a controlled descent.

1. Alt lat pulldowns for 3 sets of 10-8 reps
2. DB pullover for 3 sets of 15

1. CS DB rows 4 x 10
2. Standing low cable rows 4 x 10
3. Trapbar upright rows 4 x 10
with 1.5 mins between cycles

1. Wide grip lat pulldowns 3 x 10
2. Seated Rope SA pulldowns 3 x 15
with 1.5 mins between

Abs were lying reverse cable crunch 3 x 15 supersetted with a non weight bearing movement (leg raise)

30 mins on elliptical and will repeat ab movement and elliptical tonight after dinner.

09-07-2012, 06:54 PM
Forgot to add this to last post. Where am I going with this? At the moment, do the Colorado show, surgery (3 day heal), then take off rest of year...Maybe. Then hit alot of shows in 2013 (within driving distance if at all possible) then make a run at the Master Nationals. I am not kidding myself, this is a young mans sport and I will be 52 next year. I do what I do because I love it, and also it provides an example to my clients what is possible with hard work, proper diet, and the correct programming. Within the next year or so I would like to become an MP NPC judge, enjoy the sport and help further it from the other side of the stage.

09-07-2012, 07:55 PM
This was Thursday Chest workout-

Incline BP with chains (single each side) 60% 4 x 8 (after warmups)

1. Incline DB flyes 4 x 10-12
2. Standing CC's 4 x 10-15

1. Incline CC's 4 x 10
2. seated vertical cable flyes 4 x 8-10

BP 4 x 10 ending with 3 drop sets to failure

09-09-2012, 01:31 AM
Shoulders today with a big nod to Louie Simmons and Chris Albert from Metroplex Long Beach for this workout template.

Seated OHP (no back rest) with barbell with the ends attached to cable crossover pulleys. Kind of worked like a smith machine and or a pro spot. About 50% of 1RM, done explosively with a controlled (3 count) eccentric. Warm up, then 5 x 8. 2 mins between.

1. Using Abwings, I did what was a rear delt movement on a double pulley, pulling back with the elbows, 4 x 12
2. Seated DB laterals with a 3 second eccentric, 4 x 12 Rest 1.5 mins between

1. Lying rear delts on CC, 4 x 10
2. Split rope front raise, 4 x 10 1.5 mins rest between

Steel Log hangclean and presses, 3 x 10, adding weight with each successive set.

*So basically what went on here was a kickstart to the nervous system with the dynamic work, then on to a bunch of hypertrophy work, then finished with a big compound/functional movement.

Roman chair situps with a cable attached 6 x 10-15

T mill @ 7 degrees @ 4.1 mph x 60mins

Finished and watched the Huskers lose to the Bruins....yahoo

09-09-2012, 07:40 PM
No weight training today. Sunday will be my abs and cardio only day. Did multiple abdominal sets, then finished with a 5K run on the Tmill, going a little faster than last Sunday.

09-10-2012, 04:03 PM
Arm Day

Set up 4 exercises with a specific rep number and load for each...now hitting those numbers is a different story...

1. California press x 6
2. CG 3 board bp x 6
3. Rolling DB incline tricep ext. x 12
4. Rope pressdowns x 20
Repeat for 4-5 rounds

1. Barbell curl x 6
2. Rope hammer curl with fatgripz done on low cable x 6
3. single arm DB scott curls x 12
4. Lying bilateral cable curls x 20

Then did some occlusion training, about 3 sets of a bicep and tricep movement..doesnt matter, just do high reps and engorge arms as much as possible.

Finished with ab bench 60 x 26,22,15
and 30 mins on elliptical....will repeat this (abs and cardio) tonight.


09-10-2012, 07:16 PM

09-17-2012, 06:00 PM
Last few....


1. EZ bar curls x 8
2. Rope pressdowns x 12
4 rounds with 1.5 min between

1. DB hammer curls (alt) x 10
2. Lying cable tricep ext. x 10
4 rounds with 1.5 min between

1. CG BP, no lockout x 15 reps
2. Single arm cable preacher curls x 10
4 rounds with 1.5 min between

abs and 30min cardio in am and 30 in the pm.

abs and 5K run on tmill, followed with more abs and a 5K walk with wife in evening.


Legs at commercial facility

1. Leg ext x 20,15,12,8-10
2. Seated leg curl x 20,15,12, 8-10

1. Horizontal leg press x 20,15,12,10
2. Walking DB lunges x 10 steps each leg

Smith machine box squats x 3 sets of 10

1. Horizontal leg press calve press x 10
2. Smith machine calve raise x 20
4 rounds with no rest between

abs and 30 mins tmill and will repeat same tonight. Contest about 3 and 1/2 weeks out, need to tighten up diet and get back into the saddle.

09-18-2012, 03:11 PM
Chest today...

Low Incline DB press a couple of warm ups then 3-4 sets of 8 with 3 mins between

1. Vertical chest fly x 10
2. Decline lever press x 10
2 mins between rounds x 4

1. Rack BP (1/2 ROM) x 8
2. low pulley CC's x 8
2 mins between rounds x 4

Seated BP x 4 sets to fail (between 6-10) with 2 mins between.

Will do abs and 1 hour cardio at tennis club while daughter has a clinic.

09-23-2012, 06:02 PM
Box jumps to 24 inch box
bdy x 10
+20 x 10
+40 x 10
+60 x 10

Safety squat bar squats with 2 chains on each side (total 80lbs at top) for 4 sets of 10, adding wt each set and maintaining a narrow stance

1. Standing leg curls 4 x 10
2. Power clean and front squat combo 4 x 8

Standing calve raise 6 x 20

abs and 70 mins of cardio split into two sessions

10-09-2012, 05:43 PM
Sorry for no updates...too damn busy. I am competing this weekend at the NPC Natural Colorado on Saturday. Driving up on Friday. Am leaner for this comp, better abs, and grew hair, and will have a darker tan and more oil. Entered the Masters 42+ and Novice divisions. Should be a good competition. Will have surgery to install a mesh on the following Monday. Heal up and back to training, with a goal of entering a Masters National show next year. Already qualified with my Warriors Classic Win. Will update after show. Thanks to anyone who takes the time to read this stuff.

10-23-2012, 11:10 PM

10-23-2012, 11:12 PM
And after 6 weeks....134292

10-23-2012, 11:14 PM
Really no training of importance to record... Sat around for a week, healing up from surgery. More detailed than the surgeon thought. Repaired 3 hernias, not just one, then covered with mesh. 6 small holes around abdominal area. Started training Monday (one week after)...nothing special.

10-24-2012, 06:00 PM
Saw Doctor today, and am cleared to go. Says it will take about 4 weeks till all swelling is gone. Did shoulders today..

Dynamic effort- Seated BB presses with chains 4 x 8
DB laterals drop sets 1 x 10, followed by 1 x 15, for 4 rounds
CS DB rear delt raises drop sets 1 x 10, followed by cable rear delts x 1 x 12, for 4 rounds
Seated DB OHP 4 x 15 supersetted with Hise shrugs 4 x 20

45min tmill walk


10-25-2012, 11:48 PM
Slowly breaking back into it...

Arms today-

1 min. between each superset.

1. BB curls x 25,20,12,10, 3 x 8
2. Rope pressdowns x 25,20,15,12,3x8

1. Overhead DB ext. x 4 x 15
2. Cable rope hammer curl x 4 x 10

1. Single DB scott curls x 3 x 10
2. Reverse ez bar pressdowns x 3 x 20

45 min. elliptical


10-26-2012, 09:59 PM
First Leg workout since surgery...took it very easy, with as little IAP (intra abdominal pressure) as possible.

BB squats 2 x 10, working wt, 3 x 10 with 2min between

Leg ext 3 x 15, 2 min between

1. Standing single leg curl 3 x 10+10
2. SLD 3 x 10, with 2 min between

Lever Squats 3 x 10, 2 min between

Seated calve raise 3 x 25, 1 min between

Standing calve raise 3 x 20, 1 min between

45 min tmill


10-27-2012, 06:14 PM
Still cruizin post op... chest today

Vertical chest flyes x 20,15,10,8 1 min between

Incline BP x 20,15,10, 3 x 8 with 2-3 min between

DB flat flyes x 4 x 15, increasing wt each set with 1.5 between

Low incline DB with 3 sec eccentric x 4 x 8 with 2 min between

Low incline CC's 3 x 12 with 1 min between

50 abmat crunches

45 min elliptical while watching Predator on AMC Fearfest....life does not get any better...now a 2.5 hour drive to Iowa to watch daughter play volleyball.. gonna be a late night.


10-28-2012, 09:19 PM
Back today...once again, not ballz out. Stole this workout from DC protege Dusty Hanshaw with a few modifications-

DB pullover off low incline x 20,15,10, then do 3 drop sets for max reps

Rack DL (knee ht) x 10,8,6,4 then straight to 20 rep down set

Alt. pulldowns x 3 x 12

Lean forward seated rowing x 3 x 20

Rack chins bdy wt x 4 sets to failure

Pendlay rows x 3 x 10, increasing load each successive set.

Rest 2 mins between each set

3 x 10 hanging leg raise....testing mesh :)

NO CARDIO today...it is Sunday for heavens sake.


10-28-2012, 09:23 PM
You gotta keep on keeping on man! One meal at a time, one workout at a time!

10-29-2012, 02:43 PM

Thanks for the kind and motivating words!


10-29-2012, 02:48 PM

Warm up with shoulder horn for multiple reps and 3 sets

Seated BB press with 1 chain each side, pressing from top of head height 4 x 8-10

1. Light DB laterals (strict) for 15 reps
2. Heavy DB lateral partials for ? number (burn) use straps
3-4 rounds

1. Rear delt CC x 15 reps
2. CS DB rear delt partials for ? number (burn) use straps
3-4 rounds

Seated Arnold press x 4 sets of 8

rest 1-2 minutes between each set and or round

finish with 30 min on elliptical and follow tonight with another 30 min cardio


10-30-2012, 01:41 PM
Halloween EVE and arm day....

Rope pressdowns with Alt. DB curls x 4 sets of 10 with 1.5min between

Close grip 3 board BP with DB hammers x 4 sets of 8 with 1.5min between

Lying cable skull crushers with Lying cable curls x 4 sets of 12-15 with 1 min between

abwork (very easy)

45 min. elliptical


10-31-2012, 10:50 PM
Dynamic Effort Workout (gotta start getting some strength back...)

Box jumps 3 x 10 (12") 3 x 5 (24") 3 x 3 (30") 1 min. between

Box Squats (with 2 chains each side/80lbs at top) 225+ x 10 sets of 2 1 min between

Alt. Barbell lunge with barbell in clean position 3 x 10 with 1 min. betweeen

1 set max reps on wide stance lever squat 230 x 30 reps

Have to hand out candy.....

Happy Halloween


11-02-2012, 01:47 PM
From yesterday...

Max effort chest day

2 board BP x worked up to 3 x 5, then 3's until could not hit a set of three, ended, rest 2-3 min between

1. CC's x 12
2. Incline lever press x 8
X 5 rounds with 2 min. between

Ring dips x bodyweight for 50 in as few as sets as possible. Ring dips are hard as hell to me.

No cardio or ab, went to sons National Honor Society induction, then straight to my daughters college volleyball game. Sounds like douchy bragging parent bullshit, but its the truth. Thank god my kids take after their mother :)


11-02-2012, 06:58 PM

Wide parallel grip pulldowns...increase load on each set 4 x 10 with 2 min between

Supine close grip pulldown with 10lbs more than final wide grip set for 3 x 8 with 2min between

Meadows rows x 4 x 10 each side with 1 min between

Seated rope rows 3 heavy sets of 10, with last set max set of 10 with 2 min between

1. Decline DB pullovers sets of 15 increasing wt with each set
2. Deadlifts from floor (60% of 1rm) x 5,7,9,11
Do these with as little rest as possible

Hanging leg raise 3 x 15


11-04-2012, 12:35 AM
Shoulda Molda...

1. Shoulder horn x 10
2. Band rear delt x 20
3. KB snatch x 10+10
3 rounds with 1 minute between.

Hang Snatch (40% of 1rm) 3 sets of 8 with 2 min. between

Standing OHP 4 sets of increasing load with each set, 2 min. between

1. Cable rear delt x 10
2. Alt DB front raise x 10
3. Cable lateral raise x 10
3 rounds with 1 minute between.

Behind Neck Jerks 4 x 5 with 2 min. between

45 min elliptical

I am the lucky one in the middle :) Seriously, a great group of competitors. Great physiques and great people too.

11-04-2012, 09:14 PM
Prowler push 3 x 52 Yards

Abwork (wood chop and loaded bosu situp) x 3 rounds

3K run

Abwork (repeat above)

3K run


11-05-2012, 01:00 PM
Arm day

1. BB curls with 5 sec eccentric x 5
2. Bench dips (bodyweight only) x failure
4 rounds with 1.5min between

1. Preacher curl with ez bar x 10
2. Lying rolling DB extensions x 10
4 rounds with 1.5min between

1. DB hammer curls, bilateral and touch shoulder at top of lift with DB x 8
2. Rope pressdowns (strict as a mudderfudder) x 15
4 rounds with 1.5min between

1. Eccentric chins x 10
2. Eccentric Dips x 10
just the two sets and be done

30-45 min cardio


11-06-2012, 01:54 PM
Trained at a local fitness center... Wanted to use leg press and give lower back a rest.

1. Calve presses x 20 x 4
2. Leg ext x 15,12,10,8
3. Hamtractor x 15,12,10,8

Cybex plate loaded leg press (narrow stance) x 20,20,15,15,15, then wrapped up and went for broke with 16 plates, got 20.

1. Ab machine x 15
2. Rotary torso x 15 x 2
3. Hanging leg raise x 15
4. Free squats on vibra plate x 15
5. Standing calve raise x 20

3 rounds

Home.....t mill x 45 mins (low intensity)


1. MB slams x 10 (40lb)
2. Jump rope x 30 seconds
3. Tornado ball slams x 20
4. Jump lunges x 20

5 rounds for time

GO VOTE! 134966

11-07-2012, 02:32 PM
Dynamic BP/chest

DE BP (1 chain each side of bar +40lbs at top) 60%RM x 8-10 sets of 2
2 second eccentric and blast up weight. 1 min between

Cable crossovers 5 x 12 1 min between

Incline DB press GVT (german volume training) 10 x 10 1.5-2 min between

30 min. elliptical


Jump rope 30 seconds on, 20 off for 10 rounds
Box jumps (24") x 50 in as few as sets as possible
Planks x 60 seconds with 30 seconds off x 3


11-09-2012, 12:12 AM
Back day

1. Stiff arm rope pulldowns x 10
2. Dynamic effort DL's with one chain on each side (extra 40lbs at top) x 5
Static load on DL's...remember, move fast....increase load on each set of pulldowns
2 min between x 4 rounds

1. Cross bench DB pullovers x 10
2. 45 degree lat pulldowns x 10
2 min. between x 4 rounds

1. Hise Lever shrug x 20
2. Chest supported DB rows (bilateral) x 10
2 min. between x 4 rounds

Seated Row with chains draped over stack ( 40lbs at top of movement) x 3 x 20 reps, increasing load with each set.


Wide grip chins x bodyweight x 10 with 1 min. between and 2 sets of 20 kipping chins
Hanging leg raise with back braced x 3 sets of 15
30 mins tmill

One of my favorite videos to get fired up to train back.........

http://www.youtube.com/watch?v=VHFBHCETZgg&list=UUVFqzin0TI9uOAc5EZLpCOw& index=8&feature=plcp

11-09-2012, 06:10 PM

Single arm cable laterals.. ascending load each successive set.. x 15,12,10,8
1 min between

Seated OH DB press x sets of 12 until you hit a weight you cannot get 12 reps with...then you are done and can move on...

1. Lying CC rear delts x 15
2. Seated DB lateral raise x 10
4 rounds with 1 min between

PC (powerclean) and PP (push press) from floor x 10,8,6,4 with 2 min. between

30 min. elliptical

Later.....power ropes for 30 sec. on 30 off for 10 rounds
Roman chair situps x 25 x 3
30 straight Power Snatch with a light load going for form and conditioning.


11-09-2012, 07:06 PM
Basically right now I am in the off season mode. Fairly clean diet, but I do have a nightmarish sweet tooth to keep at bay. I am hitting one body part per day on a 6 day rotation, with Sunday being my off day. I am still doing some cardio each day and or a conditioning or metcon session or a skill based session which looks alot like a crossfit type setup. I feel with mens physique, these types of workouts really give you the fitness/active type look that the judges are looking for instead of a bodybuilder in board shorts look. The other reason I am doing this type of protocol right now is that in the back of my mind, I may want to enter a Masters Crossfit event next year. i went to a crossfit cert back in 09, and have seen some of the masters workouts and feel i can be very competitive at this type of event. This all depends on how my body holds up and if I can keep the injury bug at bay.

This is a picture of a beast who did the workout Grace (135lbs C&J) for 30 reps for time. Do not remember his name and hard to tell from the picture, but the guy was 6 foot and probably 225..absolute beast and not your typical crossfitter from 2009.

11-10-2012, 08:41 PM
Arm day and Crazy weather day. High today in Lincoln will be around 80, tomorrow high expected to be 30! Only in Nebraska. Good Luck to all the Physique competitors at the Nationals today. I looked at the prejudging and it is going to be an incredible contest to call.

Rope pressdowns 4 -5 sets of 20...added load as you go...warming up the elbows

Weighted Dips x 3 sets of 12 adding as you go

Close grip BP with elbows turned out x 3 sets of 12 added as you go

Lying tricep ext with EZ curl bar x 3 x 12 static load

Reverse grip pressdowns x 3 x 12

*all sets 1-2 mins between

Buffalo Bar (large thick handled ez curl bar) x 4 x 8-12

Cable Rope hammer curls x 4 x 8

Single DB scott curls x 3 x 15,12,10

* all sets 1-1.5min between

Abs and 30 mins on Tmill


11-11-2012, 02:23 PM
1. Abmat situps with 20lb MB x 20
2. KB (50lb) x 20
3. Airdyne x 30 seconds (HIT)
x 9 rounds with as little rest as possible..

Then a hard 5k run on tmill, trying to push the pace a little today.
Congrats to all the MP Nationals winners, especially Ian Lauer who writes for this site. Really surprised at the overall winner though and some calls in the tallest class, but that is what happens in such a subjective sport.


11-12-2012, 06:46 PM
Max Effort Lower body

Box squat to 12" box and Bosu on top (soft box squat) Multiple warm ups and hit 3 x 3 with top load 2 to 3 min. rest between

Full squat cleans 5 x 5 ascending loads with each set

Standing lever calve raise 3 sets to failure, adding load to each successive set rest 2 min between.


25 abmat full situp with 10lb MB (dynamax)
25 KB two hand swings (50lbs)
4 rounds with no rest inbetween

30 mins. elliptical

Tonight, celebrating my son's 17th birthday...where did 17 years go so quick? Here is my baby boy....not so much anymore....6'4" and growing daily.


11-14-2012, 11:13 AM
Yesterday.... Max Effort Chest

2 Board BP, second week, wm up and hit sets of 5,4,3 lifting more than last week
80% of top weight for reps. Rest 2-3 mins between

Incline DB drop sets, (single drop) x 4 sets. Rest 2 mins between

1. CC x 4 x 12
2. Weight stretch pushups (wore 20lb vest) x max reps with 3 sec. eccentric

Had a booster meeting to go to, so no cardio and or abs and or metcon.

Rest in peace Sergio Oliva. Here is an old cool shot of him olympic weightlifting.


11-14-2012, 05:03 PM
Back attack...

Power Snatch from floor x warm up to 5's, 3's, doubles, then hit a moderate single

1. Dynamic rack pull from knee with doubled bands and 245lbs x single
2. PG pulldowns x 4 max rep sets increasing load each round 2 min between

1. Meadows rowx x 100 x 10 each arm
2. High rope rows x 160 x max reps each round rest 2 mins

Wide grip chins with 20lb vest x 4 max sets 2 mins between
1 max set of kipping chins, bodyweight only

30 min. t mill

short metcon tonight...maybe toes to bar and jumprope alternating every 30 seconds for 8-10 rounds..137038

11-15-2012, 01:10 PM
1. Rope cable rear delt pulls x 20
2. Thumbs up db laterals x 15
3. Front plate raise OH x 15
x 4 rounds with 1 min. between

Standing OHP x 10,8,6

Lying CC rear delts x 15 x 4

Seated DB arnold presses x 3 x 8-12 reps

45 min. cardio

6 24" box jumps
12 Roman chair situps
24 Tornado ball
x 4 rounds137071

11-16-2012, 02:34 PM
Heavy Barbell curls x 4 x 5-8 with 2 min. between

Rope Hammer curls x 4 x 12-15 with 1 min. between

Preacher cable curl x 4 x 10-12 with 1.5 min. between

Tricep bench dips with added load x 4 x 25 with 1.5 min. between

Cable tricep kickbacks x 4 x 10 each arm with 1 min. between

Rolling DB tri extensions x 4 x 8 with 2 min. between

45 min. cardio


12" box jumps for 20 seconds
Hanging leg raise for 30 seconds
x 8 rounds


Another workout, another day closer to the Nationals......

11-17-2012, 08:30 PM
Dynamic Squat day

Box jumps 14" x 10 x 3
24" x 5 x 3
26" x 3 x 3
1 min. between

BB box squat 12"plus bosu with purple bands, single wrap 60% 1RM x 2 x 3sets, 65% x 2 x 3 sets, 70% x 2 x 3 sets, 75% x 2 x 3 sets with 1 min. between

Reverse lunge off high box with 40lb vest x 50 x 3 with 1 min. between

Jump squats with 40lb vest off box x 10 x 3 sets with 1 min. between

Dimmel deadlifts x 3 x 20, ascending loads with each set

1. Standing calve raise 3 max sets, ascending loads with each set
2. Braced back hanging leg raise x 3 max sets

50 burpees for time.....

Here is how to set up bands..


11-18-2012, 06:31 PM
Cybex Ab
Cybex rotary torso
Vertical leg raise station
45 degree hyper ext.
Plank on vibraplate x 2 min

3 rounds

Easy run on Tmill x 0 degree grade x 6.5 mph x 4 miles137195

11-18-2012, 06:35 PM
Wow Bugeater you are doing well. Very well to say the least. What
is your motivation to workout? What do you focus on. Also when it
comes to your diet what kind of foods do you stay away from?
What's your favorite?

11-19-2012, 12:00 AM
Motivation is the same as it has always been...just love to train. Have that weird gene that effects all of us and cannot explain it. Competition has always been the byproduct of the love of training. It is weird too because I started this stuff when I was 15 and have always expected that there would be a time when training did not hold the same meaning and I would stop and get a beer gut like most guys my age. Never happened. Feel as motivated today as I did when I started. The only thing that age does bring is "realistic expectations" and I try and listen more to my body and give it a break when it is needed. Focus right now is on getting ready for the Masters Nationals in Mens Physique next year. Basic diet right now looks like this:

4am- Coffee and supplements (HMB, Aminos, Reduce XT)

430am- 1 cup egg whites, 1 whole egg, 2 tablespoons salsa...scrambled
2 slice ezekiel bread with 2 tablespoons PB2, more coffee

830am- Quest bar

10am- 1 cup oatmeal and 2 scoops isopure (aminos, HMB)

Noon- Meat and veggie, example...chicken breast and green beans, cup green tea and almonds

3pm- apple and Questbar (supps pre workout)

5pm- Post workout drink and supps

6pm- Meat and veggie (alot like lunch) supplements

8pm- Almonds and green tea

10pm- Protein drink with fiber and supps (example, ZMA, Melatonin,etc..)

As I wrote before, I have a brutal sweet tooth, so I need to watch the sweets. Hey, Thanks for the questions and I am honored that you asked.

11-19-2012, 06:16 PM
Dynamic Chest

BP with 1 20lb chain each side (40lbs at top) x 140x3x3, 160x3x3, 170x3x3, 180x3x3 this weight does not include chain weight and you will use three grips on each set...wide,med,close

Incline Rack press (set pins so arms are a ninety degrees in flexion) 4 max sets added load each set keeping reps 8-12

1. Flat CC flys x 3 x 10
2. Vertical bench press x 3 x max reps

Hanging braced leg raise x 3 max sets

later....30-45 min cardio
BP (135lbs) 20,15,10,5
Abmat full situps 5,10,15,20137270

11-20-2012, 08:48 PM
Back Smack

Power cleans from blocks 3x5 and 3x3 and a couple of singles 1-2-3 min. between

1. PG high pulldown x 3 x 10-12
2. Lever Shrugs x 3 x 20
3. DB incline pullover x 3 x 10
Done as a giant set with 2 min. rest between x 3 rounds

Barbell Pendlay rows x 4 x 8 with 2 min. between, ascending loads

Seated row x 3 rest pause sets (pick weight, do 10 reps, hold stack at top for 5 count, do another 10 reps, hold for 5 count, finish with 10) Do three sets like this for 90 reps total.

Tornado ball x 20 x 3
30 min. elliptical

Won the 99' Nebraska state weightlifting title with those shoes...

11-21-2012, 06:07 PM
Muscle Snatch from blocks 3 x 5
Power Snatch from blocks 3 x 3 (light) 1-2 min between each set

DB lateral raise, bring bells to front, then lower to a three count x 10 x 4 sets with 1 min. between.

Chest supported DB rear delt raise x 10 x 4 with 1 min. between

Heavy DB partial laterals to failure x 3 x max reps....till u cannot move bells anymore

1. Push press (60% of 1RM) x 12,10,8,6
2. Heavy MB (40lbs) Overhead slams x 6,8,10,12

LSD treadmill (long sloooooow) distance 45plus mins.


11-22-2012, 10:05 AM
1. Barbell curls x 20
2. Lying tricep ext x 20
x 3 rounds with 2 min. between

1. Cable rope hammers x 15
2. Cable rope kickbacks x 15
x 3 rounds with 1.5min between

1. Bilateral DB curls x 10
2. Overhead rope ext x 10
x 3 rounds with 1 min. between

1. Ab pulldowns x 15
2. Plank x 60 sec
x 3 rounds with no rest between

SB reverse crunch with 20lb chain on ankles x 3 x 15-20 with 1 min. between

30 min. elliptical


Joshua H
11-23-2012, 05:53 PM
Solid week of workouts brother! Love that you use all the tools that you have at your disposal! Mine as well keep it fresh and utilize the plethora of benefits that come from multiple training modalities right? I do much the same from sandbags to tires to kettle bells, battling ropes, prowlers, ploy boxes, chains etc......I hate stagnation and boredom in the gym so keeping it dynamic is where its at for both flavor and progress.

Keep at it and Happy Turkey Day to you to!

11-23-2012, 06:45 PM
I agree. Everything works. Train hard and mix it up. Keep what works, and throw out what does not.

11-23-2012, 06:51 PM
Max Effort Squat work-

Leverage Squat...x 20 reps, then sets of 10 till hit max 10RM, then move on to front squats. Three minutes between

Front Squats 5 x 5 with 2 mins between

Leverage calve raise 4 x 20 with 1 min. between


jump rope work and abwork, should do some cardio for at least 30 mins.

from about a year ago? Lost the goatee and grew hair for MP.

11-26-2012, 10:33 AM
Saturday...Nada. High school basketball is starting and my wife and I are the varsity parent reps, so kick off scrimmage on Saturday meant no training time.

Max effort BP work
Did the third week/rotation of a 2 board BP...go up to a single Max today and change movement next ME workout. After hitting max, dropped to 80% of that number and hit a max rep set. Rest up to 3-4 mins. between

DB BP 3 sets of max reps with x amount of weight...example 100's x 20,16,13 resting 2 min. between.

3 sets incline
3 sets flat
3 sets regular
10-12 reps each set with 1 min. between

5K run beating last weeks time.


11-27-2012, 12:00 AM
Ab pulldowns x 90/10 100/9 110/8 120/7 130/6
MB rotations x 20...in between each set of pulldowns with no rest between

abmat crunches x 50 x 2 sets

eliptical x 20 mins, 30 mins, and later 20 mins for 70 min. total137746

11-28-2012, 02:43 PM

Power clean from the floor- wm up sets of 5 until top weight around 60-70% then do 1 power clean on the minute, every minute for 10 singles

1. Conventional rack pulls from mid shin x 8
2. Wide grip chins x 10
3 rounds 3 mins. between

Parallel grip pulldowns x 3 x max reps (8-15) 2 mins between

Dead stop Tbar or corner rows using 25lb plates...from floor all the way to chest and back 3 x 10 reps with 2 min between

SA rope pulldowns 3 x 15

1 Max set of kipping chins

Today......Cardio and Abs
Hanging leg raise and wheel rollouts 3 sets max reps back and forth. 60 mins cardio.

For a big, dense back, you have got to pull something heavy off the floor...multiple times..

11-29-2012, 03:34 PM
Steel Log OHP x 10,8,6,4 rest 2-3 min between

1. Chain laterals x 3 x 10
2. Face pulls x 3 x 15
3. CS DB flies x 3 x 20
x 4 rounds Rest 1.5 mins. between

BN Jerks x 3 x 5 sets Rest 3 min. between

1. Plate raises x 3 x 15
2. Single cable laterals x 3 x 8 per arm
Rest 1 min. between


11-30-2012, 02:45 PM
Cardio Day

60 mins elliptical...broken down into two 30 min segments.


1. Cable Wood Chop x 10
2. Tornado ball x 20
3. Plank x 60 seconds
4 rounds with no rest between


12-01-2012, 11:33 PM
Experiencing some inflammation in shoulder and tricep so easing up a little on the gun work.
Easy on the extension type movements for awhile.

1. Rope pressdowns with elbows out 5 sets of 20 reps
2. DB bilat hammer curls 5 sets of 20-8 reps
Rest 1.5 min between

1. Close grip floor press 4 heavy sets of 12-8 reps
2. Cable curls with a bicep blaster 4 sets of 20-12 reps
2 mins between with 2 final down sets for max reps of 30 plus


12-03-2012, 12:36 AM
Run on Tmill for 40 mins @ 6mph with a 5 min cooldown while watching the Walking Dead Mid Season Finale.....great Sunday evening.

12-03-2012, 01:45 PM
Dynamic Day Lower Body

Warm up circuit of:
Leg ext x 20
Hamtractor x 20
Bodyweight Squats on Vibra plate x 20
x 3 rounds with little or no rest

Speed Squats x 9 sets of 2 with a set of 24" box jumps for 5 after each set. 1 min rest between.

Step ups to 18" step with barbell in clean rack position x 5 reps each leg and 5 Hang squat cleans....add 10-20lbs each set and rest 2 min. between for 3 sets.

Final circuit consisting of:
Seated calve raise
Ab machine
Rotary torso
Vertical leg raise
45 degree hyper
each set for max reps and done for 3 rounds with little or no rest inbetween.


12-04-2012, 05:29 PM
Last night before bed just for fun.....Squats 135 x 20 , then 225 x 30. Intentions were to hit a set of 50, but pussed out at 30.


15 min elliptical
20 tornado ball
12 reps ab bench
x 4 rounds


12-05-2012, 06:40 PM
Dynamic BP
One 20lb chain on each side of bar, 3 x 3 x 3 rounds, increasing load each round and rotating a different grip with each set..example, shoulder width, close and wide grip. One min. between.

Incline Rack BP 5 x 5 with 2 min. between

CC's x 3 sets of max reps (12-15)

DB floor press (elbows out) with a 3-5 sec eccentric on each rep for 3 max sets (8-15)

A tabata type workout consisting of jumprope and stretch pushups for several rounds.


12-06-2012, 12:57 PM
Tmill 60 mins, broken down into 4 x 15 with jump rope and abwork between. Probably Plank for 60 followed by tornado balls for 20 seconds.

Yikes! Old picture training for an Olympic Lifting meet. Chubby cheeks, Goat, and No Hair.

12-08-2012, 05:16 PM

1. Powercleans from floor x 10,8,6,4, then one down set of max reps
2. SA rope pulldowns x 10 increasing wt each set with one down set of max reps
Rest 2 mins between

1. Rack DL from knee height x 10
2. PG pulldown x 10
3 rounds
Rest 2 mins. between

1. Conventional DL 225 x 7,6,5,4,3,2,1
2. Wide grip chins x bodyweight x 1,2,3,4,5,6,7
with as little rest as possible

Seated cable rows x 30,20,10 rest 1 min between

Today...jump rope skill work and 60 mins elliptical and hanging leg raises


01-11-2013, 11:47 AM
For anybody who looked in on this journal....I say THANK YOU. Hopefully you picked up an idea or two. I am currently revamping my training to include more crossfit type skill movements, including reintroducing OLing back into my workouts. Thinking about entering the Crossfit Open, beginning in March-April in the 50-55 category. Still considering going to Nationals, but would really like to see a 50+ or 45+ division, but honestly, after my hernia surgery, my abs look great, and I could easily compete in the 40 division and or lower....35+, etc.. From a marketing aspect, being a NPC MP two time winner (two divisions and one overall) and doing it in two national qualifiers, and giving that up to go to the games, would be a bigger media deal than winning the Nationals in MP in any masters division. Still considering.

Joshua H
01-20-2013, 02:57 PM
CrossFit open would be huge! That takes some brass and skill to compete let alone be successful in that event. I watched the womens division a few weeks ago and (despite wanting to get phone numbers) I was super impressed with the physiques and athletic talent these girls were showing!

If you take that leap bro I give you props as that is one hell of an event to train for and compete it for sure! Fun as all hell I imagine to!