Hallowe'en Crazy - ddot's Journey to the Stage

Training Training Logs
21

Gym Rant Time:

Why must some people curl right in front of the DB Rack?

I mean I’m all for supporting the growth of the biceps brachii and brachioradialis muscles but must you simply pick up the dumbbell and just proceed to hammer out worthless, formless reps?

Other people need to use the dumbbells as well for such body transforming activities as Unwinding Presses, Prone DB Hammer Curls, Incline DB Flyes, Chest Supported DB Rows, I could go forever…

All I am trying to say is Pick the weight up and take a step back, or you never know when a 85lb dumbbell might get ‘accidentally’ dropped on your foot.

22

[quote]ddot76 wrote:
Gym Rant Time:

Why must some people curl right in front of the DB Rack?

[/quote]

Because I threatened enough of them and told them never to curl in my Squat Rack. Apparently a bitchy woman is scarier than a muscle-ey guy.

23

Greetings,

Quite the weekend up here in the Frozen North. :slight_smile:

I had a volleyball tournament to attend Saturday and it was a bit of a washout (as you can tell by the photo). Rain started Friday night and pretty much kept coming down all day Saturday.

I came home Saturday night instead of Sunday and got in a pretty good workout Sunday.

I trained Chest/Tri’s/Bi’s so as to get back onto schedule with legs for Monday.

I set a new PB on bench, pressing 265lbs for one. I must say Bench is my worst lift of the big 3 (Squat/DL/Bench) so I was happy to hit a new PB.

This morning I officially started my diet for the October 25th show. No more cheat meals. It’s lean from here on out. I tipped the scales at 189 this morning. I was happy about that, but I won’t tell you what I had to eat to hit that number.

I’ll be heading to the gym later to train legs. I’ve had some decent leg workouts the past two weeks. In fact, my legs were still sore Saturday morning from the Tuesday night workout.

I am really hoping my legs will separate me from the crowd come October 25th.

24

Day one went pretty well. Diet was perfect as is to be expected on any Day one, and the training went very well.

The session went as follows:

A. A2A Back Squats
10 x 225lbs
12 x 225lbs
6 x 245lbs
5 x 255lbs

B. 1 minute Leg Press
28 reps @ 230lbs + sled
25 reps @ 230lbs + sled
20 reps @ 230lbs + sled

It’s amazing how heavy 230lbs can get so quickly after approximately 40 seconds. All reps were done bring the knees right to the chest.

C. Leg Extensions (10 toes out, 10 toes in, 10 straight toes forward)
10/10/10 x 60lbs
10/10/10 x 65lbs
10/10/10 x 65lbs

D. Lying Leg Curls
Did my first set of 12 @ 110lbs then switched to 5 x 5’s. This means unilateral curls for 5 reps then switch legs switching 5 times for a total of 25 reps per leg.
5 x 5’s @ 40 lbs for 3 sets

That was the end of my weight training for the day. I met my girlfriend after and we ran hills for 20 minutes.

The hill run involves a 30-40 second all out run up a hill, followed by a 2-2:30 minute walk back down. We ran the hill 5 times last night.

My legs were gassed on run #4 and my girlfriend pushed me on run #5 to REALLY sprint through the steep portion of the hill. This was followed by a 5 minute cool down walk.

All in all, not a bad first day.

25

Yesterday was an interesting day.

I arrived at work and was busy working on one of my numerous projects when I got called into a meeting re: a sales proposal our company is working on. 8hrs later I left said meeting. I was dying for food.

Thankfully when I got home I had some food. Firstly, my girlfriend had left me a nice surprise at my house. Her PT makes these healthy cookies with all natural ingredients like flax, cranberries, etc. I had half a cookie along with my meal.

My shoulder session went as follows.

A. Seated DB Press
12x65lbs
8x75lbs
8x75lbs
8x75lbs

B. Gironda Swings
8x30lbs
8x30lbs
8x30lbs

C1. Seated DB Laterals
12x22.5lbs
12x22.5lbs
12x22.5lbs
C2. Unwinding Press
10x22.5lbs
8x22.5lbs
6x22.5lbs

The Unwinding presses after the DB Laterals are VERY VERY tough.

D1. Upright Rows
10x90lbs
10x90lbs
9x90lbs
D2. Bent Over DB Laterals
12x15lbs
12x15lbs
12x15lbs

E. Rear Cable Laterals
10x35lbs
12x30lbs
12x30lbs

I focus on pausing for a second when I have contracted my rear delts. I find I feel the movement much better when I do this.

26

Not exactly feeling all warm and fuzzy these past two days. I am chalking it up to decreased calories and my ability to cope, but I need to snap the heck out it!

Woke up this morning at 183lbs.

I performed 25 minutes of low intensity cardio yesterday morning before work. The plan was to do some HIIT but my head was in the fog so I hopped on a bike and road it till the boys lost feeling (25minutes).

After work I performed my back session.

A. Pull Ups
6,6,6,5,4 all at bodyweight pausing for a second at the top and a second at the bottom.

B. Seated Row
10x160lbs
10x160lbs
11x160lbs
11x160lbs

I really focused on squeezing my shoulder blades together as I brought the handle to my belly button. I held the contraction for 1.

C1.BB Row
15x145lbs
12x165lbs
12x165lbs
C2.Machine Iso High Row
10x60lbs/arm
10x60lbs/arms
7x60lbs/arm

D1.Lat Pulldown
12x120
12x120
12x120
D2. Bent Over DB Wide Rows
12x30lbs
12x30lbs
12x30lbs

I also did some calf work at the end of the routine and performed another 20mins of low intensity cardio post-weights.

27

[quote]ddot76 wrote:
Not exactly feeling all warm and fuzzy these past two days. I am chalking it up to decreased calories and my ability to cope, but I need to snap the heck out it!

Woke up this morning at 183lbs.
[/quote]

Six pounds in 3 days. Will there be any meat on your body at volleyball tonight?

You’re a long way out still Todd. Trust in yourself and what you did during your test-run of this. Don’t drop too quickly or peak too early. You’ll be even more miserable and bitchy if you do. That poor girlfriend of yours!

I will force-feed you McDonalds cheeseburgers if you drop below my weight, which, at this rate is feasible. I will also force-feed you chocolate fudge sundaes if you don’t snap out of your funky mood. Or maybe I’ll just punch you. Both would work :slight_smile:

28

Yesterday was a low volume day for me.

I hit up the gym and performed the following:

A. Back Squats
17x225lbs

By Rep 17 I thought I was going to pass out. Trying to take 3 seconds between reps is killer. I didn’t know if I was going to be able to rack the weight.

I then proceeded to do 15x185 after about a 3 minute rest.

B. BSS
Using a 60lb BB, I performed 5 reps on each leg twice as a set. Again, just gassed at the end of each set.

One thing I did notice during this workout was that my lower back was somewhat weaker than my legs. For this reason I think I am going to drop squats for a few weeks and start DL’ing heavy.

After my workout, the gf and I hit the hill for sprints. I really gave it my all for the last 2 sprints up the hill. It makes such a difference when you’re chasing something, and it feels nice to pass the guy on the bike when you sprint by him.

29

So yesterday’s workout wasn’t so good.

I went to the gym during my lunch hour since I had plans at night. The day called for Chest and I felt pretty weak.

A. Bench Press
3 x 3 x 225lbs

This sucked. The bar just felt so damn heavy, It was depressing. I suppose my body is adjusting to limited calories this week and by Friday I am straining.

B. Incline DB Bench
4 x 10 x 75lbs

C. Cable X’s
15 x 45lbs
12 x 50lbs
13 x 50lbs

D. Hammer Strength Incline Press
25 x 70lbs/side
22 x 70lbs/side

30

Post-Weekend Report:

Friday night was spent passing on delicious goodies at an engagement party I attended. I did have some moo shu pork, salmon, chicken and lamb skewers.

Saturday morning I went to my first Yoga class. Hot Yoga to be exact. The practice is called Mohska. I really want to stay flexible and help prevent any injuries over the next 10 weeks.

The Yoga was killer. I definitely have some extremely tight muscles. My ankles are ridiculous. I cannot perform the Vajra-asana pose which has a very low difficulty rating, yet could perform more difficult poses easily. I lasted 80 minutes of the 90 in the 40C room. Felt very loose after. I am going to make Yoga (preferably Hot Yoga) a part of the weekly regime.

Sunday I trained Bi’s and Tri’s. I was not in the best of mood’s Sunday afternoon so it felt great to just give it at the gym.

A. CGBP
5x185lbs
4x195lbs
4x195lbs
4x195lbs

B1. Standing BB Curl
3x10x80lbs
B2. Lying Skull’s
10x90lbs --bar to chin
10x90lbs --bar to forehead
10x90lbs --bar overhead

C1.HS Preacher Curl
12x80lbs
10x80lbs
6x80lbs
C2.Decline DB Extensions
3x12x35lbs
C3.Standing DB Hammer Curls
12x30lbs
10x30lbs
9x30lbs

D1-4
I perform 4 exercises on a cable machine without rest, using 15 reps for each exercise.

D1. French Press
D2. Rope Hammer Curls
D3. Rope Extensions
D4. T-Bar Curl

Used 80lbs for 2 sets.

If you can move your arms after that, you didn’t go hard enough. It’s a definite sleeve-buster!

I finished up with some seated calf work.

31

Woke up at 183lbs this morning. Pretty pleased about that.

Training Legs tonight. Sub’ing Dead’s for Squats.

32

So I lied. Decided not to sub dead’s for squats. Instead I opted to do Leg Press. Yes, I know I should be doing some form of OL’ing but mentally I just wasn’t in that headspace.

A. Leg Press
15 x 450lbs + sled
12 x 540lbs + sled
8 x 630lbs + sled
6 x 630lbs + sled

B. Hack Squats
15 x 90lbs/side
12 x 115lbs/side
8 x 135lbs/side
7 x 135lbs/side

C. Single leg Hamstring Curls
I started by doing a 5x5’s set using 50lbs. I switched to doing 3 sets of 15 reps per leg using 50lbs. I love standing Single Leg Hamstring Curls. I wish they had this machine at my regular gym.

D. Leg Extensions
25 x 45lbs
15 x 70lbs
12 x 90lbs
9 x 100lbs

Finished up with some calf work. Standing Calf Raises with a 10 sec pause at stretch and 3 sec hold at contraction. Performed 100 reps with about 6 breaks. Basically I did as many as possible, rested for 10-20s then went back at it.

33

I saw something pretty amusing tonight at the gym. I was there around 7:30-8:30pm tonight and it was semi-busy with various ‘regulars’ there as well as numerous clients/trainers.

I mention the latter because it relates to my story.

During my B set I was working between Smith Machine Shoulder Presses and DB Laterals. Next to me was one of the gym trainers working with a young female client. He was having her perform Smith Machine Incline Bench Press. (That’s not the amusing part, although it might spawn a separate thread on the purpose of Smith Machine’s in weight training, but I digress…)

He was working this young woman through a series of exercises in a giant set format. She was also doing walking lunges (Yes, Pete, walking lunges!!), bent over DB rows, swiss ball crunces and DB bicep curls, in addition to the Incline Bench.

Anyway, to get to the funny part.

Given that I wasn’t moving from my station, and that I typically people watch, I observed another young gentleman performing the same movements, just shortly after the trainer and client left whatever station they were working at.

I guess if you don’t want to pay the trainer, just watch what he shows his client and then do it 30 seconds after he finishes.

I thought about mentioning it to the trainer but thought otherwise citing the young guy’s ingenuity in getting free personal training.

I also saw the guy standing on the Swiss Ball that Courtney always wants to hurt. It really it is something to see.

34

[quote]ddot76 wrote:
I also saw the guy standing on the Swiss Ball that Courtney always wants to hurt. It really it is something to see. [/quote]

I think next time I’m going to say “Why the fuck are you doing that? If I see you do it again, I’m going to kick it out from under you”. Either that or I’ll forget about giving him the warning and just kick it out from under him. Depends on my mood and how kind and caring I’m feeling I suppose.

35

I’ll post my Tuesday and Wednesday workouts shortly.

Last night I had the opportunity to go watch a soccer/football match between Canada and Jamaica in Toronto. My girlfriend’s work presents these opportunities often and 14 of us packed into a stretch Hummer limo and made out way into the city for the game.

The limo was packed with booze, snacks, etc for all to enjoy. Unfortunately given my training and upcoming show I could not partake in any of the festivities outside of my bottled water.

One of my girlfriend’s closest friends has a friend that is actually going to be competing in the same show as myself in October. He’s also going to be competing in the same weight class.
I was asked if I’d be willing to talk to him to share whatever advice I could give him.

The part that bothered me, or got to me was that this guy was repeatedly referred to as ‘massive’, ‘huge’, ‘enormous’, etc. Rather dejecting to be told this while you’re standing in front of the person 9.5 weeks out from your own show.

Let’s just say I am going to use this current ‘feeling’ to kick it into another gear at the gym. I am aware I can’t exactly get ‘huge, massine and enormous’ in the next 9 weeks if I plan on being able to fit into posing trunks, but I will and plan on putting my best possible physique on display come late October.

Alright, time to eat!

36

Wow! Long time in between posts.

Sometimes life throws you a curveball when you’re expecting the heater and you end up stuck there with bat in hand looking at the pitch that could have been.

I won’t go back and post all my training but I did get in shoulders, back, chest and arms over the past 6 days.

My workouts on the weekend were good enough given that I hadn’t consumed nearly enough calories or nutrients. I also played a whole lot of beach volleyball over the weekend.

My official weight this morning was 179.5lbs. I am definitely getting leaner again, but I might be getting to lean, too quick. I’ll be eating quite well the next few days to get some much needed energy and glucose back into the system.

And, yeah, I could also use a really good nights sleep.

37

179lbs this morning.

I weighed in at 178 yesterday so I did my best to eat more clean food yesterday. I knew I needed the energy for my leg workout. I am increasing my oatmeal intake from 3/4cup to 1 cup in the AM.

My typical breakfast consists of:
3/4 cup Oatmeal
1 tblspn of 1% Natural Yogurt
1/2 cup of blue berries
1 shake
60g Isolate Protein
10g glutamine
10g creatine

My leg workout:

Started with some gluta activation stretches. I then proceeded to warm up with some very light leg extensions. I am really trying to focus on the mind-muscle connection and feel that for the stubborn parts which sometimes lack that for me (legs, shoulders) that a pre-hypertrophy isolation movement will help make that connection during the actual training session.

A. Squats
20x185 A2A
12x205 A2A

Thought I would do a set of 20 while waiting for Court. Felt really good to go so deep.

B. Leg Press
12 x 360 + sled – considered this a warmup
15 x 450 + sled
15 x 450 + sled – LA and I become acquainted quickly during this set
12 x 450 + sled
8 x 450 + sled

By the end of this exercise my legs are jell-o. Like not the cheap ass knock off kind of jell-o, but the Bill Cosby “Lets make a commercial about this stuff” kinda of Jell-O.

C. BSS
5x5 using 50lbs
4x5 using 50lbs
4x5 using 40lbs

By the 4th set on each leg I start to feel this in my lower back. I am thinking my form was off.

D1. DB Squats
D2. Leg Extensions
D3. Bodyweight Squats

D1. 3 sets of 12 reps using 45lb DB’s
D2. 2 sets of 12 reps using 120lbs, 1 set of 12 using 105lbs
D3. 25, 20, 16

My legs were officially fried.

I attempted to do some calf work (ala Seated Calf Raise) but I just couldn’t get a good pump. Apparently my quads decided to keep all the blood and O2 within them. Oh well, I’ll do some calf work tonight.

Later that night I went for a 55 minute walk. Not entirely superspeed walk, but brisk enough.

My legs feel awful this morning. I love it.

38

Wow! My legs are super tight this morning. I weighed in at 178lbs. I am definitely getting leaner. I’ll be happy to stay in the 170’s and get to 5-6% bodyfat. I’ll deal with what happens come October 25th when that happens. Like I said, I just have to put the most aesthetically pleasing physique out there and not care about how much I weigh.

Got to the gym a little later than norm yesterday. Trained shoulders.

Started with some pre-workout DB lateral raises to pre-exhaust my delts before the session.

A. Smith Machine Press
15 x 135lbs
12 x 155lbs
5 x 185lbs
5 x 185lbs
5 x 185lbs

B1. Seated DB Laterals
B2. Bent Over DB Laterals
B3. Neutral Grip DB OH press
B1. 3 sets of 10 @ 25lbs
B2. 3 sets of 10 @ 17.5lbs
B3. 3 sets of 20 @ 25lbs

C. 1 Arm Cable Laterals
15 x 20lbs
12 x 20lbs
12 x 20lbs

Very little rest between sets.

D. Reverse Pec Deck Flyes
13 x 105lbs
12 x 105lbs
11 x 105lbs

Focused on feeling the rear delt at contraction. Paused for 1. Tempo would have been something like 3110.

E. Seated Machine Press
25 x 90lbs/arm
15 x 90lbs/arm

Took very little rest between the sets.

Finished up doing some DB Laterals & Iron Crosses just to keep the blood in the shoulders.

Also did some standing calf raises and russian twists before calling it a night.

39

183.5lbs this morning!

I do not know how or why. I thought I drank enough water yesterday. Maybe not.

In any event, I felt tighter this morning, but weighed more. I like that.

Trained back last night.

A. Snatch Grip Deadlifts
5 x 295lbs
5 x 315lbs
5 x 335lbs

The last set was basically to failure.

B1. Machine Lat Pulldowns
B2. Machine UG Row

B1.
12x170lbs
10x190lbs
10x190lbs
B2.
12x120lbs
12x120lbs
12x120lbs

C1. Rope to Neck
C2. Straight Bar Pulldown

C1.
12x60
12x60
13x60
C2.
15x50
12x60
10x60

D. Seated CG Row
15x150
17x150
12x150

I threw some ab work in between the Seated CG row and didn’t rest at all. I had a great pump leaving the gym.

Posing practice starts next week. :-S

40

I’ve been seriously slacking with my log.

Here’s a quick recap of whats occurred since my last post.

I trained Chest Friday evening, arms Saturday afternoon and Legs on Monday afternoon.

They were all decent training sessions, with perhaps legs not being all that it SHOULD have been.

On Friday of last week I also decided to get in touch with someone to help me with my posing and routine for the show in October. She’s an amazing poser (has won Best Poser) and knows her stuff. I met with her Tuesday evening and within 20 minutes she had made a 200% improvement in my compulsory poses.

Question: Why is the relaxed posed the least relaxed pose? :slight_smile:

I am seeing her again tonight for posing assistance and will schedule some additional time for some training and nutritional advice from her leading up to the show. Might be a little late in the game (8 weeks out) but it can’t hurt. She’s already told me I need to work on my rear delts.

I’ve also started doing fasted cardio in the morning. I’ve done 2 sessions already and will do my 3rd tomorrow morning.

My weight was 180lbs Tuesday morning and I haven’t weighed myself since.

Last night I decided to hit the gym for a short session, focussing on Quad’s, using a 6/12/25 superset.

The session went like this.

A1. Back Squats A2A
6x225
6x225
6x225

A2. Leg Press
12x360+sled
12x450+sled
12x360+sled

A3. Leg Extensions
25x60lbs
20x60lbs
25x60lbs

I felt completely gassed and had some serious LA in the quads post-workout.