Monday, January 19, 2009

Here we go again as I enter the 2009 season what my plans are. Been doing pretty good as far as weight and strength. As of right now my plans for 2009 as show wise, July 24th and 25 NPC USA's and Sept the Team Universe. My goals for both shows are to do my best and improve but as far as placing I'm shooting for a Top 5 placing in the light heavies at the USA's and battle again for the top honor at the Team Universe. This year I will be changing some things as far as diet. I will be hiring Dave Palumbo for both the USA's and the Team Universe. I believe with his help I can become tighter and even more conditioned and bring a better package to the stage this year.I have been busting my ass on deadlifts making that a primary focus along with legs to improve this year. Actually I have ben giving deadlifts there own day. Also making sure I bring out that sweep in my quads and more hang to the hammies. Example last week I hit deads on there own and again today with back I will hit deads again at the end of the week.


Today:Deadlifts - 135, 20reps, 2 sets/ 225, 15reps, 2 sets/ 315, 12reps, 2 sets/ 425, 8reps, 2 sets

Tbar Rows - close grip - 2 (45) plates 15reps 2 sets, 3(45) plates 15reps 2 sets, 4(45) plates 10reps 2 sets

Dumbell Rows - 100, 15reps 1set/ 110 15 reps 1 set/ 120 10reps 1 setSeated Rows - 200, 15 reps 1set/ 220 15 reps 1 set/ 250 10reps, 1 set/ 290 8reps 1 set

Hypeextensions - 25, 20reps 3 sets

Wide chins - 3 sets 10reps, no weight

From week to week I will change it up as far as barbell bentover rows, tbar rows, dumbell rows, underhand pulldowns, deads, etc. It usually never stays the same except for deads!!!

Saturday, January 3, 2009

Back again A little different a litle heavier Deadlifts - 135lbs -15reps - 3sets, 225lbs - 15reps - 2sets, 315lbs - 10reps - 2sets

Tbar rows - 2 (45) plates - 15reps 2 sets, 3plates - 12reps, 4plates - 10reps

Seated rows - 160lbs - 20reps - 2sets, 180lbs - 15reps - 2sets, 225lbs - 10reps - 2sets

Reverse lat pulldowns - 150lbs - 10 reps 2sets, 160lbs - 10reps - 2sets

Fron lat pulldowns - 160lbs - 10reps 2 sets, 180lbs - 10reps - 2sets, 210lbs - 10 reps 2 sets.

Hyperextensions - 3 sets 25 reps with a 25lb weight
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Back and tris

Try this workout on for sizeEz bar curls supersetted with Hammer strength preachercurls

The weight I use:90lbs on ez curls45lbs on preacherEz curls - 15repspreacher - 15 repsThese are to be done back to back for 3 sets nonstop. example - right after you get done with your first set 15/15, dont rest, your right back to ez curls and preacher curls againRemember these are for 3 sets.After there nice and tightSuperset againAlternating dumbell curls - 60lbs - 12reps 2 setsAlternating dumbell curls - 20lbs - 24reps 2 setsTricepsEverything is supersettedtricep pressdowns 70/100/130lbs - 25/20/15reps - 1setrope pressdowns - 50/60/70lbs - 25/20/15reps - 1setdumbell overhead extension - 70/80/90lbs - 25/20/15reps 1 setBench Dips - 25 reps, this never changes
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