Results 31 to 45 of 69
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12-29-2012, 06:18 PM #31
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12-29-2012, 07:43 PM #32
Wow dude that's a pretty drastic change from the first set of pics you posted. Keep it up, very impressive.
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12-30-2012, 02:33 AM #33
Best of luck to you at your show. Have you already picked out your boardshorts? How is your posing coming along? Would love to see some shots of you doing MP poses/presentation.
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12-31-2012, 04:11 PM #34
Yesterday was back, traps and biceps but I never got around to logging it in. Got too busy with family events. Feeling it today thats for sure so a good sign indeed! I did nail one last awesome workout today however to polish of a very good year of progress I must say myself. Today I did chest, shoulders and triceps as follows below:
flat bb bench: 4x6-8 (up to 175lbs)
incline smith bench:4x10
seated bb shoulder press: 4x6 (up to 105lbs)
flat db fly:3x12
seated db laterals: 3x15
rear pec deck fly: 3x15
close grip bw slow push ups:3x8
flat db tricep kick outs: 3x12
cable tricep extensions: 3x15
5 minutes upright bike @ HR 145-150
Note that I am going to focus only on the reps and sets listed. I do the same in the gym where TUT and hitting failure at a goal rep range is the objective. I time all my rest periods with a watch and stay very meticulous with such variables. In general I make sure my loads increase week to week on major compound lifts as well but outside of those 5-6 exercises the load is secondary in my training and thus I dont fret or even list weights used. Its a form of autoregulation training that has served me well in preventing OTS over the past couple years compared to my early years of training.
Really good pace, tempo and feel to this workout today. No headphones or anything either. Really wanted to end the year on a good note with a solid workout start to end....no BS....just me and the weights and getting the job done.
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12-31-2012, 04:16 PM #35
New Years Comments
Thanks a ton bud! I like getting comments from those in the know about this stuff. Happy New Year to you as well!
I have not picked out boardshorts yet. I need to consider the color and design that will work best for my hair and skin tone yet. I need to do some more perusal of other guys stage shots to see what looks best and what does not yet. I have not really done much posing yet to be honest as my gym on base has shit for space to do so. One spin room that's packed with bikes and a group x room always in use when I am at gym. I need to find a place where I can practice them and see myself doing them. I have watched many clips and videos of actual shows with men doing them. Visual practice I guess you could say. Happy New Year to you IslandGirl!
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01-03-2013, 02:05 AM #36
After a 4 hour bus ride to Minneapolis, getting just 3 hours of sleep in the airport USO, then flying for 3 hours to Seattle (and actually managed to sleep 2 hours of it!) I was home in Bremerton, WA by 1030am local time today after what started as an 730pm drop off from family on Tuesday evening!
Travel kicks your ass!
I stopped in at work for about 2 hours yet today to get my bearings again and check in on a few things. Then it was back home to unpack, head out and get groceries which were much needed and of course, prep for the workout tonight. I had legs on the agenda so here we go!
deadlift, sumo style (sets of 5)
225 2 sets
275 2 sets
315 2 sets
375 2 sets
405 (2 sets, 3 reps)
225 12 reps
composite leg press
190lbs 4 sets x 20 reps
superset single leg kettlebell rdl and bilateral swissball hamstring curls
2x12 each
seated calves
4x10 slow reps
leg extensions
4x12
5 minutes upright bike with HR at 150....foam roll done!
made the stop on the way home for the new subway club footlong and for those of you not yet tried this! please do! best sub they have thats still what i would call "good eats"
peace all!
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01-04-2013, 02:34 AM #37
Back and biceps attack!
Hammer high low row
5x12-5 pyramid
Hammer DY row
4x12-6 pyramid
Hammer row
4x12-6 pyramid
Smith rack pulls
4x10
Hammer preacher curl
3x15-8 plus triple drop set for 12 more reps
Db stagger shrugs:
85-90-95-100-105
15-13-11-9-7 reps
30 sec rests
That's a wrap my friends!
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01-05-2013, 12:13 PM #38
5 weeks out!
Yesterday was chest, shoulders and triceps while today is cardio only via HIIT.
Friday:
primary movements-longer rests
incline bb bench
3x6 at 135 (lead up sets)
4x3 at 160 (work sets only)
2x6 at 140 (back off sets)
hammer shoulder press
2x6 at 45lbs per side (lead up sets)
4x6 at 65lbs per side (work sets)
hammer seated tricep machine
2x10 at 95 (lead up sets)
4x10 at 125 (work sets)
secondary movements- shorter rests
incline db fly
3x10 at 35's
seated db side raises
3x15 at 20's
incline db tricep kick outs
3x15 at 20's
5 minute treadmill run at 7mph and 2.0 grade.....stretch, done!
Little step mill and bike to come later today for HIIT session followed by some quick but killer ab circuits. Peace out all, have a good weekend!
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01-05-2013, 03:18 PM #39
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01-09-2013, 12:57 AM #40
Sunday was just HIIT and Abs and Monday was back and biceps so lets show that massacre first...
hammer MTS high row
4x20,15,12,10
hammer MTS front pull down
4x20,15,12,10
hammer MTS low row
4x20,15,12,10
Smith Shrugs
4x15, compound drop set of 15 with 100lb plates for 5 sets total
preacher curl machine
4x20,15,12,10
13 minutes stairmaster for 208 calories burned!
Today was chest, shoulders and triceps....here she is....
hammer MTS decline press
5x20,15,15,12,10
hammer MTS chest press
4x15,12,10,10
hammer MTS shoulder press (static weight)
4x15
nautilus lateral raise (static weight)
3x15
band face pulls with iso hold (burned the hell out of rear delts!)
3x20
hammer MTS tricep extension
4x20,15,15,12
peck fly machine
4x20,15,15,15
13 minutes stairmaster for 212 calories burned!
NEWS UPDATE!
I just got a nice little email at work this morning from the Navy C.N.I.C (my employer) with a revision to the JTA (joint travel agreement) which now states that all DoD civilian employees working at shore or alfoat MWR facilites will not have travel expenses or conference fees paid for that are not part of military orders. So guess what? This applies to my trip I had planned for 9 weeks now to LA to attend the fitness expo in LA as well as the contest linked with it.
There is no way I can afford to fork out the cash to pay for this with just under 5 weeks till show day. Flights would be outrageous about now let alone hotels being booked up. My folks are coming out to Seattle for 4 days in late Feb as well. I plan to cater to them each day with meals, events, excursions and entertainment. I have set aside about $450 to use for them as this will be there first and last time to see Seattle with me here (I change ports 2 weeks later with our ships command). I will not sacrifice my time with family to make this show just for myself. My family will always come first.
All is not lost however. There is another NPC MPD show right smack in SD on March 16th! Right in my own backyard so perhaps its a blessing in disguise of sorts? Plus I have another 3 weeks to prep as well which is better then less time I guess. More so for a debut show as this is for me.
Marc Lobliner is doing my diet side of things while I handle my own training. As of this news he has adjusted my diet as follows for the next couple weeks.
Carbs 200 training days/75 cardio days
Protein, 275 all days
Fats, 80g all days
Peace out all!
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01-11-2013, 12:27 AM #41
Stairmaster HIIT cardio and abs yesterday, short and sweet the way I like off days!
Today was back at the top of another 3 day cycle, legs!
sumo deadlift
225x5
225x5
225x5
315x5
315x5
315x5
385x5
385x5
385x5
315x8, traditional stance
Gym free weight room is OOC so only the side room with machines, hammer, sled and smith are available. The new years rezzies had the place cram packed so I said F$##ck it and took my TRX Trainer up stairs to the frame and made do...
TRX Single Leg Split Squat
3x15 each
TRX Side Squat
2x12 each
TRX Abbductions
2x15
TRX Hip Extensions
2x15
Leg Extension Machine
4x20
Seated Calf Machine
4x20
Prone Leg Curls
1x25
13 minutes stepmill with HR around 150....done!!
Legs were certainly a bit shaky on the way out to the car tonight let me tell ya!Last edited by Joshua H; 01-11-2013 at 12:28 AM.
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01-13-2013, 10:26 PM #42
Updates from yesterday.
187lbs, 9% right out of bed pre eat, drink, lift.
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01-13-2013, 11:02 PM #43
I had some issues just thrown my way Saturday morning.......I just got some bad news from work about the conference I was going to attend in LA in conjunction with the contest I was going to compete in Feb 9th. The Navy JTR has just released a revision which does not pay for conference attendance or travel in 2013 for civilian DoD employees not on orders. This means I pay for the travel, conference and hotel out of pocket which I cannot swing at this time. More so with a trip my family is taking up here to Seattle in 5 weeks to visit me before changing ports and leaving town for goog. I will not disrupt that trips plans for the sake of myself and that 1 show. It sucks ass to get this news just 4 weeks away but it is what it is and I don't see any way around it at this point That's said I will not be doing the February ninth show.
I will however be looking at doing my plan B contest March 16th right there in San Diego just days after we return to home port. It's an NPC show and I will be looking to do the physique division just the same. In this case travel and hotel will not be an issue. Only contest fees are on me.
I now have 8 weeks time to continue prep before showtime.
Workouts were logged in my personal log book but I dont have time to post them up right now. Cardio today via stepmill, chest, shoulders tris yesterday and back and biceps was Friday.
Macros adjusted by Marc with this news to this for the next 2 weeks.
Pro: 300g/day
Carb: 200g/day lift, 75g/day off
Fat: 75g/day
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01-15-2013, 01:48 AM #44
LEGS!
ATG Squats:
155x8
155x8
185X6
205X5
225X5
275X3(4 SETS)
TRX SLDL: 2X12
TRX WEIGHTED LUNGE: 2X12
TRX LATERAL SQUATS: 2X24 TOTAL
POWER WHEEL HAM CURL: 2X12
STANDING CALF SMITH PRESS: 4X15
LEG EXTENSIONS: 2X10 EACH
COMPOSITE LEG PRESS: 3X20 TUT FAST REPS, 75 SEC RESTS (FIRE IN THE LEGS!)
FOAM ROLL....DONE!
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01-16-2013, 01:20 AM #45
BACK!
chin ups, wide grip:
6x5 reps @ bw
hammer 1 arm rows
3x10 each with iso hold at back w/ 2pps and a quarter
incline bench ,prone db rows
3x10 with iso hold at top w/ 65's
kneeling 1 arm cable row, pronated grip
3x10 each @ 60lb
bb jump shrugs
4x12 @ 225
bb good mornings
4x10 w/ 1 qaurter ps
hammer high row burner set at 1pps and a quarter
1x20
13 minutes life fitness summit trainer, HR at 150bpm
post lift treat today.....2 pop tarts and whey iso! little things make for so much joy when dieting down!
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