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Thread: Bugeater's Training Journal
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07-07-2012, 05:17 PM #31
7/7/12 Odds and Ends...
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.
Observations....
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.
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07-09-2012, 08:29 PM #32
7/9/12 Chest
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.
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07-10-2012, 07:40 PM #33
7/10/12 Back beatdown
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.
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07-11-2012, 02:31 PM #34
7/11/12 Calves and Biceps
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.
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07-12-2012, 01:33 PM #35
7/12/12 At NTC, Upper chest, shoulder, triceps
!. 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
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09-07-2012, 05:21 PM #36
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.
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09-07-2012, 05:54 PM #37
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.
Last edited by Bugeater; 09-07-2012 at 05:56 PM.
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09-07-2012, 06:55 PM #38
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
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09-09-2012, 12:31 AM #39
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....yahooLast edited by Bugeater; 09-09-2012 at 12:33 AM.
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09-09-2012, 06:40 PM #40
5K
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.
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09-10-2012, 03:03 PM #41
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.
Attachment 132181
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09-10-2012, 06:16 PM #42
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09-17-2012, 05:00 PM #43
Last few....
Saturday
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.
Sunday
abs and 5K run on tmill, followed with more abs and a 5K walk with wife in evening.
Today
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.
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09-18-2012, 02:11 PM #44
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.
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09-23-2012, 05:02 PM #45
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
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