As of today it is 2 weeks til the INBA/PNBA Natural Universe and I am right on pace to be at my all time best. Take it one show at a time right now. Natural Universe is first. Nov 6th. Even though I'm feeling like crap on most days i"m very excited as each approaches. My workouts are still heavy but with a lot of volume.
Example Bentover rows 315lbs 10reps, drop set from there, 225 15reps, 135 20reps - 3sets
Corner rows 7 35lb plates supersetted with 100lb dumbell rows 15reps on each exercise 3 sets
Hammer strength rows - 2 -45plates on each side high pull superset with incline lying barbell rows - 15reps , 3 sets
Cable puldowns -7sets 5reps 120lbs
Cardio is 40min on the revolving stairmill in the early morning on an emtpty stomach and 40min stairmill again at night. On legs days its bike or treadmill.
Saturday, October 23, 2010
Wednesday, October 20, 2010
Leg workout example 2 1/2 and 3 1/2 weeks from Competition
My leg workouts are prety crazy!!! I do a lot of volume with a lot of weight. Drop sets, pyrmarid sets, etc. Right now my legs are hit 3 times per week so bring in the conditioning and to dry them out. Its very hard especially since my cardio is done everyday.
example
leg extensions - 15 reps 7sets supersetted with Lying hack squat 15 reps 7sets ( this is done nonstop)
Smith machine squat - drop set 5reps,10reps,15reps,20reps. Thats one set. I complete 3 sets going heavier on the next 2 sets.
Reverse plea hack squat - drop set - 5reps, 10reps, 15reps, 20reps. 3sets
Walking lunges - no weight, superset with abductor machine
Again right now I'm getting ready for a competition so each session is different
example
leg extensions - 15 reps 7sets supersetted with Lying hack squat 15 reps 7sets ( this is done nonstop)
Smith machine squat - drop set 5reps,10reps,15reps,20reps. Thats one set. I complete 3 sets going heavier on the next 2 sets.
Reverse plea hack squat - drop set - 5reps, 10reps, 15reps, 20reps. 3sets
Walking lunges - no weight, superset with abductor machine
Again right now I'm getting ready for a competition so each session is different
Monday, October 11, 2010
Precontest Carb up
2 days before i step onstage, Let the carb up begin. Vitargo, Japanese sweet potatoes.
How I Mix Vitargo® S2™
Because Vitargo S2 is a starch it mixes differently than virtually all maltodextrin and sugars-based powder products. Follow the directions below for best results:
In a shaker bottle (750 ml size) Add about 350 ml (12 oz.) of (ideally room temp) water to a shaker bottle—we recommend the “Blender Bottle®”—and then add 1 packet or 2 scoops of Vitargo S2, cap, and shake vigorously for 10-15 seconds. Add another 350 ml (12 oz.) of water, cap, and shake vigorously for 10-15 seconds. Alternatively, use a regular water bottle and throw in a large marble, and mix as described above. If you are not drinking it all at once after you first mix it, shake vigorously every minute or so for 5-7 minutes. Thereafter it will REMAIN in suspension and not settle out on the bottom.
You can refrigerate for 3-5 days and it will be cold, ready to go, and still in solution. You can also transfer it to a Camelbak®, aero bottle, or other hydration system and enjoy zero worries about clogging. Fill a blender with about 750 ml (25 oz.) of water, place the cap on, and turn it on LOW-MEDIUM. WHILE IT IS BLENDING add 1 packet/2 scoops of Vitargo S2 and it is ready to drink. If you want to make a POST-WORKOUT blender drink, add anything else you want (protein powder, branched chain aminos, etc.), again WHILE IT IS BLENDING. This will ensure a smooth drink without clumps.
As a gel Obtain a gel flask and add 2-4 tablespoons of water (add more water, if desired), then add 1-2 scoops/1 packet of Vitargo S2—we recommend a 50:50 blend of Unflavored/Unsweetened Vitargo S2 with Natural Juicy Orange or Tropical Fruit flavor Vitargo S2, to reduce the sweetness and flavor intensity. Shake or stir vigorously for 10-15 seconds and squeeze out as needed. Clean gel flasks by soaking in hot water overnight, and then washing in the dishwasher on the upper or top rack. As a pudding
Place 1-2 scoops/1 packet of Vitargo S2 into a bowl, wide mouth shaker bottle, or other receptacle where you can easily spoon out the contents—we recommend a 50:50 blend of Unflavored/ Unsweetened Vitargo S2 with Natural Juicy Orange or Tropical Fruit flavor Vitargo S2, to reduce the sweetness and flavor intensity. Then add 2-4 tablespoons of water (add more water, if desired). Stir vigorously for 10-15 seconds and spoon out as desired. Clean receptacles for Vitargo S2 pudding by soaking in hot water overnight, and then washing in the dishwasher on the upper or top rack.
When and How I Use Vitargo S2
Pre- (even early AM), between, & during training or competition Mix ½ to one packet of Vitargo S2 as described aboveexperiment and see if you prefer a half or full packet/1 or 2 scoops. We recommend you use it as your ONLY source of “fuel” for early morning training or competition.
Post-training, post-competition Mix ONE packet/2 scoops of Vitargo S2 as described above and drink as soon as possible after finishing—you can mix in your favorite protein powder (and anything else) at the same time, just be sure to follow the mixing directions above—it may get a little thick. Unflavored/Unsweetened Vitargo S2—it really has NO flavor—works best in mixing with FLAVORED protein powders.
Alternatively, just mix up the Vitargo S2 with water and eat a protein-rich food e.g. nonfat yogurt, breast of chicken or turkey, fish, etc. After intense (hill/incline work; heavy leg training; brick work) or long sessions (over 120 minutes of endurance work or competition), for optimal recovery, take another full serving of Vitargo S2 30-60 minutes after your first serving
How I Mix Vitargo® S2™
Because Vitargo S2 is a starch it mixes differently than virtually all maltodextrin and sugars-based powder products. Follow the directions below for best results:
In a shaker bottle (750 ml size) Add about 350 ml (12 oz.) of (ideally room temp) water to a shaker bottle—we recommend the “Blender Bottle®”—and then add 1 packet or 2 scoops of Vitargo S2, cap, and shake vigorously for 10-15 seconds. Add another 350 ml (12 oz.) of water, cap, and shake vigorously for 10-15 seconds. Alternatively, use a regular water bottle and throw in a large marble, and mix as described above. If you are not drinking it all at once after you first mix it, shake vigorously every minute or so for 5-7 minutes. Thereafter it will REMAIN in suspension and not settle out on the bottom.
You can refrigerate for 3-5 days and it will be cold, ready to go, and still in solution. You can also transfer it to a Camelbak®, aero bottle, or other hydration system and enjoy zero worries about clogging. Fill a blender with about 750 ml (25 oz.) of water, place the cap on, and turn it on LOW-MEDIUM. WHILE IT IS BLENDING add 1 packet/2 scoops of Vitargo S2 and it is ready to drink. If you want to make a POST-WORKOUT blender drink, add anything else you want (protein powder, branched chain aminos, etc.), again WHILE IT IS BLENDING. This will ensure a smooth drink without clumps.
As a gel Obtain a gel flask and add 2-4 tablespoons of water (add more water, if desired), then add 1-2 scoops/1 packet of Vitargo S2—we recommend a 50:50 blend of Unflavored/Unsweetened Vitargo S2 with Natural Juicy Orange or Tropical Fruit flavor Vitargo S2, to reduce the sweetness and flavor intensity. Shake or stir vigorously for 10-15 seconds and squeeze out as needed. Clean gel flasks by soaking in hot water overnight, and then washing in the dishwasher on the upper or top rack. As a pudding
Place 1-2 scoops/1 packet of Vitargo S2 into a bowl, wide mouth shaker bottle, or other receptacle where you can easily spoon out the contents—we recommend a 50:50 blend of Unflavored/ Unsweetened Vitargo S2 with Natural Juicy Orange or Tropical Fruit flavor Vitargo S2, to reduce the sweetness and flavor intensity. Then add 2-4 tablespoons of water (add more water, if desired). Stir vigorously for 10-15 seconds and spoon out as desired. Clean receptacles for Vitargo S2 pudding by soaking in hot water overnight, and then washing in the dishwasher on the upper or top rack.
When and How I Use Vitargo S2
Pre- (even early AM), between, & during training or competition Mix ½ to one packet of Vitargo S2 as described aboveexperiment and see if you prefer a half or full packet/1 or 2 scoops. We recommend you use it as your ONLY source of “fuel” for early morning training or competition.
Post-training, post-competition Mix ONE packet/2 scoops of Vitargo S2 as described above and drink as soon as possible after finishing—you can mix in your favorite protein powder (and anything else) at the same time, just be sure to follow the mixing directions above—it may get a little thick. Unflavored/Unsweetened Vitargo S2—it really has NO flavor—works best in mixing with FLAVORED protein powders.
Alternatively, just mix up the Vitargo S2 with water and eat a protein-rich food e.g. nonfat yogurt, breast of chicken or turkey, fish, etc. After intense (hill/incline work; heavy leg training; brick work) or long sessions (over 120 minutes of endurance work or competition), for optimal recovery, take another full serving of Vitargo S2 30-60 minutes after your first serving
Wednesday, October 6, 2010
Currently I run a Low/High Diet. Carb Cycling the whole time. I found out that this works good for me.
Low Carb Day
Meal 1 - Isolate shake 50g, 1 scp of Vitargo
Meal 2 - 8 egg whites
Meal 3 - 8oz of Tilapia, 1/4 cup of brown rice, 1 cup of veggies
Meal 4 - Isolate shake 50g
Meal 5 - 8oz of Tilapia, 1/4 cup of brown rice, 1 cup of veggies
Meal 6 - 8oz of Tilapia, 1 cup of veggies
Meal 7 - 8 eggwhites or Isolate shake 50g
High Carb Day
Meal 1 - Isolate shake 50g, 1 scp of Vitargo
Meal 2 - 8 egg whites, 1/4 cup of grits
Meal 3 - 8oz of Tilapia, 1cup of brown rice or 1 large yam, 1 cup green beans
Meal 4 - Isolate shake 50g, 2scps of Vitargo
Meal 5 - 8oz of Tilapia, 1/2 cup of brown rice
intra - 2 scoops Vitargo, 4scoops of xtend
Meal 6 - 8oz of Tilapia, 1/4 cup of grits
Meal 7 - 8 eggwhites, 1 scoop of Vitargo
This is what works for me!!!!
__________________
Low Carb Day
Meal 1 - Isolate shake 50g, 1 scp of Vitargo
Meal 2 - 8 egg whites
Meal 3 - 8oz of Tilapia, 1/4 cup of brown rice, 1 cup of veggies
Meal 4 - Isolate shake 50g
Meal 5 - 8oz of Tilapia, 1/4 cup of brown rice, 1 cup of veggies
Meal 6 - 8oz of Tilapia, 1 cup of veggies
Meal 7 - 8 eggwhites or Isolate shake 50g
High Carb Day
Meal 1 - Isolate shake 50g, 1 scp of Vitargo
Meal 2 - 8 egg whites, 1/4 cup of grits
Meal 3 - 8oz of Tilapia, 1cup of brown rice or 1 large yam, 1 cup green beans
Meal 4 - Isolate shake 50g, 2scps of Vitargo
Meal 5 - 8oz of Tilapia, 1/2 cup of brown rice
intra - 2 scoops Vitargo, 4scoops of xtend
Meal 6 - 8oz of Tilapia, 1/4 cup of grits
Meal 7 - 8 eggwhites, 1 scoop of Vitargo
This is what works for me!!!!
__________________
Sunday, August 15, 2010
Coming home from the Dallas Europa on the greyhound
The dallas europa is all done and over with. It was a fun weekend with some good and new friends! I'm sure it will be an experience going home.
Leaving out ot Dallas, Texas greyhound station. Julieann has already left on a southwest flight back home! I walked one block to the station and broke out in a massive sweat for how hot it was outside! Omg 108 and humid!!! Glad I'm going home!
So far its already been interesting in the first 3 hours of the trip. We have a crazy guy on the bus that keeps talking to himself and touching people. So the bus driver pulls over and has the guy come to the front to sit down on the step of the door and says "don't move"!
Now that we have made a stop in Abeliene, Texas a girl comes on the bus with her frickin dog! Are you serious! This maybe the last time I ever take the bus anywhere!!! Lol! What the hell was I thinking! Its been an adventure so far I can tell you this and its not over! Our next stops are Pecos, Odessa, Big springs right into El Paso. So stay tuned for some more updates!!!
Leaving out ot Dallas, Texas greyhound station. Julieann has already left on a southwest flight back home! I walked one block to the station and broke out in a massive sweat for how hot it was outside! Omg 108 and humid!!! Glad I'm going home!
So far its already been interesting in the first 3 hours of the trip. We have a crazy guy on the bus that keeps talking to himself and touching people. So the bus driver pulls over and has the guy come to the front to sit down on the step of the door and says "don't move"!
Now that we have made a stop in Abeliene, Texas a girl comes on the bus with her frickin dog! Are you serious! This maybe the last time I ever take the bus anywhere!!! Lol! What the hell was I thinking! Its been an adventure so far I can tell you this and its not over! Our next stops are Pecos, Odessa, Big springs right into El Paso. So stay tuned for some more updates!!!
Trip to Dallas Europa Super Show
The trip to the Dallas Europa has officialy began. I would usually fly to events but in the last 6 months I've flown a total of 12 times. Including 4, 16 to 18 hour flights from the US to Australia and going back again in 5 weeks. I haven't taken a bus for this kind of trip since I was back in college!!! I'm just tired of flying for a bit! First stop on this journey is el cajon. For now its nice there's only 10 people on the bus whom one is sick!!! SHYT!!!
Just outside of san diego county lines, actually out in el centro. I'm so glad I live in san diego. There's not a damn thing out here! Well its time for another meal, chicken and japanese sweet potato!!!!
We just arrived in Calexico!!! Huh!!! What's that california and mexico? Lol!
So far on this bus since we left at 7am, the lady behind me hasn't stopped talking!!! Omg. We just left Yuma, Arizona and omg its beyond hot out here. At our next stop, I'm gonna try an experiment! Gonna try to see if I can cook an egg on the street!!!! Lol!!
Just arrived here in phoenix!!!! Its a 110 degrees! Damn! Just saw a guy get taken away because he didn't have his papers or ID nothing! Damn!!! His girl is crying her head off!!! The worst part he was native american indian!!!! Not even Hispanic.
Well we are 2 stops away from Dallas and the worst thing happened right now in which I don't agree and neither does the rest of the people on the bus. The bus driver left a lady and her baby at a rest stop. Here's the story: the driver told us 25min for a rest stop, that's it. " If your not on the bus before I am then I'm leaving without you, the next bus comes in 6hours". So the lady that was hispanic asked the bus driver in spanish, how long do we have he said I don't understand your language. WOW! So we left without her! We tried to tell the bus driver she left all her baby stuff onboard including her papers!!! He didn't care! She said her loss!
Just arrived in Dallas and the hotel is 2blocks away, do I walk or pay $20 for a taxi? My azz is walking! Lol! Turns out its only one block! Not bad! .
Its thursday evening and upon checking in at the hotel, I have already seen and said hi to Shawn Ray, George Farah, Tony Freeman, among many others that were down in the lobby. Time to go rest and see if my girl Julieann needs anything.
Its friday morning and we went downstairs to have a little breakfast. At the buffet we saw hany rambod, kim oddo, bob cicherllo, joel stubbs, markus ruhl, adela garcia among many others. Since I'm dieting I was limited to egg whites and grits. As julieann was getting ready I went to go do cardio for an hour.
Let's head to prejudging, First stop had to be at our sponsors booth, GENr8. This expo had everything from low riders, mma, martial arts and even strongman competitions. Very well ran expo and a lot of fun. Prejudging was great, watched the pro bikini, pro 202, pro figure but missed the pro open men. There were a lot of pro debuts, mark alvisi, shawn rhoden, seth feroce, dave goodin and many more. In the bikini division I agreed with the top 3. Figure division was a bit confusing not sure what to look for in figure but i had alicia harris for the win and turner second or third. In the 202's it wasn't close. Seth Feroce had it nailed down! In the open there were a lot of boos the first place winner had it locked! He looked great but the placings from 2nd to 5th were wrong. This is such a subjective sport we have but u still gotta love it. Judges are human! As for Julieann she ended up in 10th. Not bad for being 70 percent. We have 6weeks to go until she steps on the Olympia stage and trust me she will be ready to rock!!! As the show ended we headed back to the hotel for a quick shower and change and headed out to dinner with some friends to the cheescake factory. It was a fun time by all!!! Stay tuned for the trip back home!!!! Lol!
Just outside of san diego county lines, actually out in el centro. I'm so glad I live in san diego. There's not a damn thing out here! Well its time for another meal, chicken and japanese sweet potato!!!!
We just arrived in Calexico!!! Huh!!! What's that california and mexico? Lol!
So far on this bus since we left at 7am, the lady behind me hasn't stopped talking!!! Omg. We just left Yuma, Arizona and omg its beyond hot out here. At our next stop, I'm gonna try an experiment! Gonna try to see if I can cook an egg on the street!!!! Lol!!
Just arrived here in phoenix!!!! Its a 110 degrees! Damn! Just saw a guy get taken away because he didn't have his papers or ID nothing! Damn!!! His girl is crying her head off!!! The worst part he was native american indian!!!! Not even Hispanic.
Well we are 2 stops away from Dallas and the worst thing happened right now in which I don't agree and neither does the rest of the people on the bus. The bus driver left a lady and her baby at a rest stop. Here's the story: the driver told us 25min for a rest stop, that's it. " If your not on the bus before I am then I'm leaving without you, the next bus comes in 6hours". So the lady that was hispanic asked the bus driver in spanish, how long do we have he said I don't understand your language. WOW! So we left without her! We tried to tell the bus driver she left all her baby stuff onboard including her papers!!! He didn't care! She said her loss!
Just arrived in Dallas and the hotel is 2blocks away, do I walk or pay $20 for a taxi? My azz is walking! Lol! Turns out its only one block! Not bad! .
Its thursday evening and upon checking in at the hotel, I have already seen and said hi to Shawn Ray, George Farah, Tony Freeman, among many others that were down in the lobby. Time to go rest and see if my girl Julieann needs anything.
Its friday morning and we went downstairs to have a little breakfast. At the buffet we saw hany rambod, kim oddo, bob cicherllo, joel stubbs, markus ruhl, adela garcia among many others. Since I'm dieting I was limited to egg whites and grits. As julieann was getting ready I went to go do cardio for an hour.
Let's head to prejudging, First stop had to be at our sponsors booth, GENr8. This expo had everything from low riders, mma, martial arts and even strongman competitions. Very well ran expo and a lot of fun. Prejudging was great, watched the pro bikini, pro 202, pro figure but missed the pro open men. There were a lot of pro debuts, mark alvisi, shawn rhoden, seth feroce, dave goodin and many more. In the bikini division I agreed with the top 3. Figure division was a bit confusing not sure what to look for in figure but i had alicia harris for the win and turner second or third. In the 202's it wasn't close. Seth Feroce had it nailed down! In the open there were a lot of boos the first place winner had it locked! He looked great but the placings from 2nd to 5th were wrong. This is such a subjective sport we have but u still gotta love it. Judges are human! As for Julieann she ended up in 10th. Not bad for being 70 percent. We have 6weeks to go until she steps on the Olympia stage and trust me she will be ready to rock!!! As the show ended we headed back to the hotel for a quick shower and change and headed out to dinner with some friends to the cheescake factory. It was a fun time by all!!! Stay tuned for the trip back home!!!! Lol!
Wednesday, August 11, 2010
Guest Posing in Biloxi Mssissippi - INBAi
Leaving on a jet plane!!! It feels like there's no need to unpack! Fly out this morning to Mississippi for a guest posing appearance. First stop to Houston, Texas. Here we go again next stop Biloxi, Mississippi. Just arrived in Biloxi and picked up by the promoters in a nice limo town car. First class.
Just arrived at the hotel and all I can say is W0W! Its called the Beau Rivage, it reminded me of the Bellagio in Vegas. While we are checking me in at the hotel the promoters tells me Kiyoshi you need anything please let me know. Food, etc. Just charge it to the room. My room is on the 24th floor facing the gulf coast,its hard to believe that this town was underwater when katrina hit. Beautiful view and the room damn couldn't ask for any better!
First night here went downstairs and played a little slot machine in the casino. Also had me some buffet and met the executive manager of the hotel.
Just woke and ordered me some pancakes and canadian bacon and went to go hit the sauna a drop a little water.
Just picked up by Shayne baca (promoter) in a stretch limo along with 8 time Mr Olympia Champion, Lee Haney and Jesse Godderez from big brother and headed to Shaynes house for lunch. The limo ride to shaynes house was awsome just being able to talk with Lee Haney and getting his advice on the industry and how I can make it better for myself and my family. As we arrived Shayne tells us that they just killed a big rattlesnake in the backyard. Saw the picture and that shyt was big!!! Damn! Lunch was awesome, good ole southern cooking! I've missed it so much. Some people may not know. I have a lot of family in Georgia. Enjoyed good company with some new friends!!! As we headed back to the hotel I was tired but didn't want to miss Lee Haneys seminar!!! Took a nap a that was it!! Seminar was at 7 and I woke up at 8! Damn!!!! Ruined my nite!!!!
Here it is Saturday night. Well myself and jesse are picked by the limo at the hotel for the event and I forget some things for the guest posing apperance so back I go to the hotel. As I leave the hotel again this time with Lee Haney had another good conversation with him again!!! Lee is really down to earth and very nice!!! As we get set up for our personal booths it was an honor to share the same table as Lee Haney, just getting to watch him how he conducts himself and interacts with people was amazing. Something he told me while I was talking to fans was he said I have the Power to Project when I'm on stage!!! Wow! Lee saying that about me!!!! About 30minutes before I hit the stage I forgot something again!!! Samples from GENr8. So here Iam high tailing back to the Beau Rivage Hotel to pick them up.
Made it just in time for a quick pump and costume change. The routine went very good and the crowd was awesome!! 25minutes!!!! Went out into the crowd and it was hyped!!!! Had a lot of fun!!!!
After party at the Chill was awesome. Hung out with some cool people and now good friends! I think we didn't get back til 4am.
On my way back home! First stop is houston and then home to san diego!!!!
Just arrived at the hotel and all I can say is W0W! Its called the Beau Rivage, it reminded me of the Bellagio in Vegas. While we are checking me in at the hotel the promoters tells me Kiyoshi you need anything please let me know. Food, etc. Just charge it to the room. My room is on the 24th floor facing the gulf coast,its hard to believe that this town was underwater when katrina hit. Beautiful view and the room damn couldn't ask for any better!
First night here went downstairs and played a little slot machine in the casino. Also had me some buffet and met the executive manager of the hotel.
Just woke and ordered me some pancakes and canadian bacon and went to go hit the sauna a drop a little water.
Just picked up by Shayne baca (promoter) in a stretch limo along with 8 time Mr Olympia Champion, Lee Haney and Jesse Godderez from big brother and headed to Shaynes house for lunch. The limo ride to shaynes house was awsome just being able to talk with Lee Haney and getting his advice on the industry and how I can make it better for myself and my family. As we arrived Shayne tells us that they just killed a big rattlesnake in the backyard. Saw the picture and that shyt was big!!! Damn! Lunch was awesome, good ole southern cooking! I've missed it so much. Some people may not know. I have a lot of family in Georgia. Enjoyed good company with some new friends!!! As we headed back to the hotel I was tired but didn't want to miss Lee Haneys seminar!!! Took a nap a that was it!! Seminar was at 7 and I woke up at 8! Damn!!!! Ruined my nite!!!!
Here it is Saturday night. Well myself and jesse are picked by the limo at the hotel for the event and I forget some things for the guest posing apperance so back I go to the hotel. As I leave the hotel again this time with Lee Haney had another good conversation with him again!!! Lee is really down to earth and very nice!!! As we get set up for our personal booths it was an honor to share the same table as Lee Haney, just getting to watch him how he conducts himself and interacts with people was amazing. Something he told me while I was talking to fans was he said I have the Power to Project when I'm on stage!!! Wow! Lee saying that about me!!!! About 30minutes before I hit the stage I forgot something again!!! Samples from GENr8. So here Iam high tailing back to the Beau Rivage Hotel to pick them up.
Made it just in time for a quick pump and costume change. The routine went very good and the crowd was awesome!! 25minutes!!!! Went out into the crowd and it was hyped!!!! Had a lot of fun!!!!
After party at the Chill was awesome. Hung out with some cool people and now good friends! I think we didn't get back til 4am.
On my way back home! First stop is houston and then home to san diego!!!!
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