Rantorcha's Road to...

rantorcha · 05-05-2009, 02:49 PM

This was supposed to be my entry for yesterday, but I realized it didn't take.

Busy as hell weekend! I had my girls from about 8am on, but before that, I got in my cardio!

SATURDAY
CARDIO (upped to 60 minutes)
30-min on Stairmill and 30-min on Treadmill

..then I went and hung out with my sister and her boyfriend at their new place. We hung out for the morning and early afternoon, but the girls needed a nap in the worst way, so I took them home and hung out for the rest of the day. It was the first time I actually started to feel really tired during my contest prep. I ended up taking a little nappy-poo while watching cartoons with Sidney and went to bed shortly after putting the two crazy girls to bed!

SUNDAY
Woke up prior to the crack of dawn to get in my training-day cardio. That¡¦s right¡Ka training day on Sunday. But not just any training day¡Kone with our own Eric Broser (or Browser, if you are Flex Wheeler). And what an insane training day it was!!! Whew.

We have planned a HYBRID Week. Don't ask me about weights, because I really didn't keep track, but here is a quick rundown.

CHEST
Smith Incl Press - 3x4-6
Cybex Chest Press Machine - 1x13-15, 10-12, 7-9
**this machine was a real doozy! My boobies were about to pop out of my shirt. Also, my weight selection was too conservative and ended up doing 20 reps, 15 reps, then 10 reps
Flat Bench Flye ss/ DB Pullovers - 1x8-10each
**Eric actually had to take the DB from me after my 7th rep because it was about to fall on my face!

DELTS
DB Press - 2x4-6
Side Laterals - 1x13-15, 10-12, 7-9
Top Cable Rev Cross (Rear Delts) ss/ Plate Front Raise - 1x8-10 each

I took the opportunity to do some posing practice while I had Coach around. He seemed to think things were on the right track, but we are kicking things in to super-high gear now.

ABS
Decl Crunch - 2 sets
Decl Crunch - 1 set ss/ V-ups

MONDAY
And with only 5 weeks until the big day, so goes all of my carbs during non-training days. I know this is a necessary evil, so let¡¦s strap up the belt and let's get after it.

Since yesterday was supposed to be cardio only, I made today my cardio-only day. I got some pretty good sleep last night, even though I went to bed later than I wanted to.

CARDIO (60 minutes)
30-min on Stairmill; 21-min on Treadmill; 9 final minutes on Stairmill!!!
**A guy a couple of treadmills away from me got on with about 11 minutes left in my session¡Kand he REAKED of stinky mouth! I would catch a wiff every couple of seconds and want to gag. As anyone knows who has competed, something like this during the last few weeks can make you mentally insane¡Kso, I decided to move back to the Stairmill for my final 9 minutes of cardio!

rantorcha · 05-05-2009, 02:51 PM

AND HERE IS TODAY'S ENTRY!

I woke up this morning and hit the cardio first thing. 30 minutes on the elliptical machine at home.

I hit work, then at lunch, I HIT THE GYM! Man was today a kick ass day! Whew. I was panting and almost puking!

HAMS
-LYING LEG CURL...3 X 4-6
155/8, 185/5, 175/5..130/5
-SEATED LEG CURL...1 X 13-15, 1 X 10-12, 1 X 7-9
125/20!, 155/11+1, 165/7+1

QUADS
-DROPSET: FEET HIGH ON PLATFORM LEG PRESS...2 X 8-10, DROP, 4-6
6plts each/12..drop..5plts ea/6
7plts each/10..drop..6plts ea/7
-NARROW STANCE HACK SQUAT...3 X 4-6
5plts each(450)/6; 500/5
-Walking LUNGE...1 X 13-15, 1 X 10-12, 1 X 7-9 PER LEG
90/32 steps
100/30 steps

BUTT
-DROPSET: ABDUCTION MACHINE...1 X 16-20, DROP, 8-10
90/25..80/10
100/20..80/10

CALVES
-Free Motion Calf Ext...1 X 13-15, 1 X 10-12, 1 X 7-9**
**SUPERSET FINAL SET WITH SEATED CALF FOR 16-20
160/8
200/17
240/12..drop..90/16

Somehow I made it back to work with enough energy to update my journal. Maybe if I have time tonight I'll throw up some progress pics of this past weekend.

juggernaut · 05-05-2009, 06:31 PM

you use and superset on an abduction machine? I didnt know they made those anymore.

**Built** · 05-05-2009, 09:55 PM

We call the abductor/adductor the "yes/no" machine. LOL!

juggernaut · 05-06-2009, 06:37 AM

I have one in my gym only because the old broads have to come in and see it to familiarize themselves with it. they see that, and it comes off as being a warm and fuzzy place for them. I certainly see no real use for it. You can get a better workout with a friggin sumo squat and better overrall development. I hate having it in my gym-I'd rather put a squat rack where this thing is.

Who thinks of these things???

**Built** · 05-06-2009, 11:10 AM

They need to make "abduction" a mandatory pose!

Sorry rant! Jugg, lets give him his gym log back. We're just giving you a hard time Rantorcha. Train hard.

How's the posing practice going?

rantorcha · 05-06-2009, 12:00 PM

Quote:

Originally Posted by juggernaut

I have one in my gym only because the old broads have to come in and see it to familiarize themselves with it. they see that, and it comes off as being a warm and fuzzy place for them. I certainly see no real use for it. You can get a better workout with a friggin sumo squat and better overrall development. I hate having it in my gym-I'd rather put a squat rack where this thing is.

Who thinks of these things???

I must say "Jugg", you sure have your set of opinions. Plus, you have a certain knack for making people feel really welcome. It seems like you have a bit of a bug up your ass about me, my training, and my coach. Is there something you'd like to air out? Being a Keyboard-Toughguy makes you nothing more than a shithead. At least I am putting myself out there in what I thought was to be an open forum where people who share bodybuilding as a passion and lifestyle can come and share their experiences.

I see you have no pictures of yourself any where. Is there a reason for that?

If you have an issue, I respectfully ask that you no longer visit my journal. Do us all a favor and find something else to do with your time and energy besides trying to make fun of someone else whom you have never met or know anything about.

juggernaut · 05-06-2009, 12:50 PM

Quote:

Originally Posted by rantorcha

I must say "Jugg", you sure have your set of opinions.

Thank you for noticing.

I dont have a bug anywhere near my ass towards you. I hope you win, and hope you know its because of the intensity that you, yourself put into. I could train you and I wouldnt do half of the "award winning techniques" gobro does. But, that as they say, is your business. You paid a boatload of money to be trained by the "best". That's great I am very happy for you. But dont worship false idols. I just dont like bullshitters.

If I offended you, well thats your problem and I can respect that.

Good luck.

rantorcha · 05-06-2009, 03:30 PM

Quote:

Originally Posted by juggernaut

Thank you for noticing.

I dont have a bug anywhere near my ass towards you. I hope you win, and hope you know its because of the intensity that you, yourself put into. I could train you and I wouldnt do half of the "award winning techniques" gobro does. But, that as they say, is your business. You paid a boatload of money to be trained by the "best". That's great I am very happy for you. But dont worship false idols. I just dont like bullshitters.

If I offended you, well thats your problem and I can respect that.

Good luck.

Oh...I see what it is. The bug up your ass isn't me....it's Eric. It's "professional" jealousy! HAHAHA YOU are a supposed trainer too. HAHAHA. First of all, you don't know my situation, you don't know me, and you clearly don't know Eric. Green is not your color buddy! And to say you don't like bullshitter is laughable when you come into someone's journal who wants to share his personal experiences, then mock his training and his coach (pretending not to know who he is by the way..shameful). Who are you??? LOL

What have you done? Who have you trained that has gotten so crazy far? You're Mr. Big Man...show me your crazy-good crudentials!

juggernaut · 05-06-2009, 05:45 PM

Yeah. thats what it is.

You know what? I'm going to shock all of the moderators here and be mature about my reply. I disagree with gobros methods, bottom line. I didnt mock you at all. Trust me you'd know.
You need to continue your log and stay focused.

gopro · 05-06-2009, 07:27 PM

Bro, do not let him get you all worked up...just focus on what is ahead day to day. This is not about YOU, it is about ME, so don't you worry. All it will do is raise your cortisol, which we do not need. Jugger can disagree with my "methods" all he wants and it is absolutely meaningless. It's just like me saying I "disagree with how Eddie Van Halen holds his guitar."

Onward and upward. You have a show to prepare for!

juggernaut · 05-06-2009, 07:42 PM

why are you repeating what I just said, gobro? Jumping on the bandwagon a bit late are we? I ended off amicably, but if you want to instigate dont look at me. I'm not barking up this guy's tree.

gopro · 05-06-2009, 11:56 PM

Quote:

Originally Posted by juggernaut

why are you repeating what I just said, gobro? Jumping on the bandwagon a bit late are we? I ended off amicably, but if you want to instigate dont look at me. I'm not barking up this guy's tree.

Well, to be fair Jugg, you quite obviously instigated once again in one of your previous posts...and again, for no good reason. Plus, you keep calling me gobro, which you well know is not my screen name (just a backdoor way to take a stab).

And, my response was not anything negative about you. I did not take a shot at you like you have done to me time and again. I only basically said that it should be meaningless to Rantorcha what you think, and that when something works, nobody can really question it. Like, if Built says that for HER keto-diets work better than any other method (and she has seriously tried them all), then I cannot tell her she is wrong, even though I disagree with the diet as a whole.

Now, back to business!!

juggernaut · 05-07-2009, 05:43 AM

wow gobro, you flim-flam worse than politician. Go kiss a baby for PR.

I refuse to go on in this thread with respect to your client. Rantorcha, continue.

gopro · 05-07-2009, 07:08 PM

Quote:

Originally Posted by juggernaut

wow gobro, you flim-flam worse than politician. Go kiss a baby for PR.

I refuse to go on in this thread with respect to your client. Rantorcha, continue.

Thank you Juggernaut. I appreciate that, since trying to "talk" to you is like trying to talk to a wall...seriously. Obviously you have a personal vendetta against me, and you refuse to hear anything I say.

So yes, do the mature thing for once and leave the thread alone. And if you CAN do this, well, I thank you in advance.

And besides I am sure you will find me in other threads where you can spew the negativity you have inside right at me. Just know one thing...it is meaningless to me. So, better off to just bury the hatchet and remain civil around here.

juggernaut · 05-07-2009, 09:10 PM

My thinking exactly. Even if you tried to talk to me-I'd laugh at you. You're funny.
Keep up with god complex, I'm loving every minute of it.

gopro · 05-07-2009, 11:31 PM

Quote:

Originally Posted by juggernaut

My thinking exactly. Even if you tried to talk to me-I'd laugh at you. You're funny.
Keep up with god complex, I'm loving every minute of it.

Exactly...and you are a nothing in this industry, so why would I bother wasting my time worrying about what you think. You are a personal trainer. You own a small training studio. That is awesome (seriously...and I wish you nothing but success), but also a dime a dozen. Nobody knows your name except for those who know you personally.

And as far as the God complex thing...could not be further from the truth my friend. But, if it makes you somehow feel better to think that, well, enjoy!!

Tank316 · 05-07-2009, 11:48 PM

Quote:

Originally Posted by juggernaut

My thinking exactly. Even if you tried to talk to me-I'd laugh at you. You're funny.
Keep up with god complex, I'm loving every minute of it.

Are you serious...

**Built** · 05-08-2009, 01:29 AM

Quote:

Originally Posted by gopro

And as far as the God complex thing...could not be further from the truth

Quote:

Originally Posted by gopro

Jugger can disagree with my "methods" all he wants and it is absolutely meaningless. It's just like me saying I "disagree with how Eddie Van Halen holds his guitar."

No God complex. Got it.

gopro · 05-08-2009, 02:07 AM

Quote:

Originally Posted by Built

No God complex. Got it.

Built...I thought YOU were smarter than that and could easily understand my point. Oh well, guess not, huh?

**Built** · 05-08-2009, 02:59 AM

You think I'm smart! That's adorable!

rantorcha · 05-08-2009, 08:19 AM

Wow! I didn't realize there was such animosity towards Eric. That is freakin' hilarious. Don't you guys have enough confidence in yourselves to just take his methods as just another way to accomplish one's goals? Seriously, enough. Go play somewhere else. Maybe that way other people who have read my journal can stop emailing and PM-ing me about how your pettiness towards Eric is annoying people.

If you'd like, I can start another thread for you in another section..."Why we hate Eric". You can post all of your venom there. And please dont' respond to this by saying we don't hate Eric and have no animosity. Please, give me a break. Just don't do it in my journal please. There are actually people who get some benefit from it.

Thanks!

rantorcha · 05-08-2009, 08:20 AM

Now...back to MY journal...

Since I have my girls all week this week, I’ve had to wake up and do my cardio first thing in the morning, then train in the afternoon. And I must say, I kind of like the change. It has been pretty good for me so I might stick with it on the days that I can through the end of the show.

Thursday was no exception. I hit the gym with some serious energy for some reason (I don’t ask why anymore, I just go with it) and hit back as hard as I have in quite some time. Maybe it is the low BF or the conservative weights I’ve been using, but I am really feeling it lately.

LATS
WEIGHTED WG PULLUP…3 X 4-6
35/6, 35/6, 35/5+1
**Really felt these…best these have felt in a looong time
UNDERHAND GRIP BB BENT ROW…1 X 13-15, 1 X 10-12, 1 X 7-9
185/18, 205/14, 235/8+1
SUPERSET:
CG SEATED CABLE ROW – 165/11+1, 180/10+1 **used a diff cable row mach..this one was set higher
SS/ STIFF ARM PULLDOWN…2 X 8-10 EACH – 120/12, 140/8..drop..110/5

LWBACK
RACK PARTIAL DEADLIFT (KNEE HEIGHT)…3 X 6-8
275/12, 315/9, 325/8
**went VERY conservative with these. Was aggravating a little hernia issue I have had

TRAPS
CG CABLE URIGHT ROW…1 X 16-20, 1 X 13-15, 1 X 10-12
110/20, 130/14+1, 140/12+1
DROPSET: DB SHRUG…1 X 10-12, DROP, 6-8
110/12..drop..85/8

Awesome day on Thursday! Can’t wait to continue my momentum into Friday!!!

Tank316 · 05-08-2009, 09:25 AM

Quote:

Originally Posted by rantorcha

Now...back to MY journal...

Since I have my girls all week this week, I’ve had to wake up and do my cardio first thing in the morning, then train in the afternoon. And I must say, I kind of like the change. It has been pretty good for me so I might stick with it on the days that I can through the end of the show.

Thursday was no exception. I hit the gym with some serious energy for some reason (I don’t ask why anymore, I just go with it) and hit back as hard as I have in quite some time. Maybe it is the low BF or the conservative weights I’ve been using, but I am really feeling it lately.

LATS
WEIGHTED WG PULLUP…3 X 4-6
35/6, 35/6, 35/5+1
**Really felt these…best these have felt in a looong time
UNDERHAND GRIP BB BENT ROW…1 X 13-15, 1 X 10-12, 1 X 7-9
185/18, 205/14, 235/8+1
SUPERSET:
CG SEATED CABLE ROW – 165/11+1, 180/10+1 **used a diff cable row mach..this one was set higher
SS/ STIFF ARM PULLDOWN…2 X 8-10 EACH – 120/12, 140/8..drop..110/5

LWBACK
RACK PARTIAL DEADLIFT (KNEE HEIGHT)…3 X 6-8
275/12, 315/9, 325/8
**went VERY conservative with these. Was aggravating a little hernia issue I have had

TRAPS
CG CABLE URIGHT ROW…1 X 16-20, 1 X 13-15, 1 X 10-12
110/20, 130/14+1, 140/12+1
DROPSET: DB SHRUG…1 X 10-12, DROP, 6-8
110/12..drop..85/8

Awesome day on Thursday! Can’t wait to continue my momentum into Friday!!!

Quote:

WEIGHTED WG PULLUP…3 X 4-6
35/6, 35/6, 35/5+1

I'll try these next wk.....

rantorcha · 05-08-2009, 01:21 PM

So, some more “first-thing-in-the-morning cardio” to start the day off right! Then, in the afternoon, a little bit of arm training to top end another week of training before the show. Officially, I am at 4 weeks to go as of tomorrow!! Ok, I am starting to get ready now. lol

BIS
STANDING ALTERNATING DB CURL...2 X 4-6
50/6, 55/6
FRONT DOUBLE BICEPS POSE CABLE CURL...1 X 13-15, 1 X 10-12, 1 X 7-9
60/15+1, 70/10, 70/8
DROPSET: 90 DEGREE DB PREACHER CURL...1 X 8-10, DROP, 4-6
35/8..25/4

TRIS
LYING EZ BAR EXT...2 X 4-6
90/8, 100/5+neg
ROPE PUSHDOWN...1 X 13-15, 1 X 10-12, 1 X 7-9
90/15, 100/11+1, 110/8+1..drop..80/5
DROPSET: Two-arm OVERHEAD Cable EXT...1 X 8-10, DROP, 4-6
100/15..80/7

CALVES
CALF PRESS Free Motion...2 X 6-8
240/15, 300/8
SEATED CALF...1 X 13-15, 1 X 10-12***
***SUPERSET FINAL SET WITH STANDING CALF FOR 8-10
115/15, 135/12
SS/ 180/12 + 3XReps

Another kick ass training session today. Now the concentration will be on the diet and cardio!

juggernaut · 05-08-2009, 02:14 PM

Quote:

Originally Posted by rantorcha

Wow! I didn't realize there was such animosity towards Eric. That is freakin' hilarious. Don't you guys have enough confidence in yourselves to just take his methods as just another way to accomplish one's goals? Seriously, enough. Go play somewhere else. Maybe that way other people who have read my journal can stop emailing and PM-ing me about how your pettiness towards Eric is annoying people.

If you'd like, I can start another thread for you in another section..."Why we hate Eric". You can post all of your venom there. And please dont' respond to this by saying we don't hate Eric and have no animosity. Please, give me a break. Just don't do it in my journal please. There are actually people who get some benefit from it.

Thanks!

With regards to you and Eric, I am going out on a limb by offering a formal apology for disrupting your log, and to Eric, for twisting his nuts. I may not agree with him, but I have to respect the man's success. With that, I know I can be an asshole, and for that, I apologize. I may still argue with people as well as disagree, but I promise I will do it with a bit more class and respect towards others.

Now, can we get back to sex, supplements, steroids and bodybuilding, please????

gopro · 05-08-2009, 11:09 PM

Quote:

Originally Posted by Built

You think I'm smart! That's adorable!

Well, I am glad that you think so Built.

gopro · 05-08-2009, 11:12 PM

Quote:

Originally Posted by juggernaut

With regards to you and Eric, I am going out on a limb by offering a formal apology for disrupting your log, and to Eric, for twisting his nuts. I may not agree with him, but I have to respect the man's success. With that, I know I can be an asshole, and for that, I apologize. I may still argue with people as well as disagree, but I promise I will do it with a bit more class and respect towards others.

Now, can we get back to sex, supplements, steroids and bodybuilding, please????

Well, now there is a great post! Truly happy to read it, and because I live in a way that repels negativity from my life, I am willing to bury the hatchet here and now and simply move on.

rantorcha · 05-11-2009, 11:30 AM

Quote:

Originally Posted by juggernaut

With regards to you and Eric, I am going out on a limb by offering a formal apology for disrupting your log, and to Eric, for twisting his nuts. I may not agree with him, but I have to respect the man's success. With that, I know I can be an asshole, and for that, I apologize. I may still argue with people as well as disagree, but I promise I will do it with a bit more class and respect towards others.

Now, can we get back to sex, supplements, steroids and bodybuilding, please????

Thank you, Jugg. THAT is very much appreciated.

rantorcha · 05-11-2009, 11:31 AM

WHAT A WEEKEND!

Saturday
Got up early and saw my cardio was raised to 70 minutes split up, so I hopped on my Home-Elliptical for 45 minutes. Once I was done with that, I got the kids ready to go…my recently-turned 5 year old was graduating pre-K and they were having a ceremony, plus an end-of-the-year show. We had a great time and I caught everything on film! I took my progress pics and sent them to Coach. Then, spent the rest of the day doing some retail therapy with my uncle (who is like my big brother!)…actually, bought some stuff for the new pad. Then hopped on the elliptical again for the remaining 25 minutes of cardio! And ended the evening by organizing the hell out of my place.

Sunday
Got up early again, but this time went to the gym for 45 minutes of cardio (30 on the Stairmill and 15 on the Treadmill). Then, most of the rest of mother’s day I spent with my mom at my sister place. For some reason I was feeling like absolute dog crap! I don’t know if it was the diet, how ragged I have been running myself, or a combination. But I haven’t felt like this all prep long (which I am counting my blessings…believe me!). I was SOOO tired. As soon as I got home, I dropped everything in my arms and fell on the couch for about ½ hour. I got up, did my cardio and spent the rest of the evening relaxing!

Monday
I decided to hit the gym early this morning! Since I have a ton of work to do, I figured training in the afternoon wasn’t a good idea. So, here is this morning’s training and cardio…

CHEST
HIGH SMITH INCLINE PRESS...3 X 7-9
205/7, 195/7, 185/8 – strict on “Rep Range” tempos
HAMMER INCLINE PRESS...3 X 10-12
100each side/10+½, 100ea/10, 95ea/10+1
SLIGHT INCLINE FLYE...2 X 13-15
45/15, 45/14
CABLE CROSSOVER...2 X 16-20
25/20, 25/20

DELTS
STANDING SIDE LATERAL...2 X 7-9
30/9+1, 32.5/9 + 6 cheat reps
SEATED REAR DELT FLYE MACHINE...2 X 10-12
135/15, 150/12+1
SEATED MACHINE SHOULDER PRESS...2 X 13-15
60/15, 60/10..R/P..60/5 (on last set, got a weird feeling in my shoulder, so I stopped then did a rest/pause)
SINGLE ARM CABLE LATERAL...1 X 16-20
15/20

ABS
SUPPORTED STRAIGHT LEG RAISE...2 X 16-20
16, 10 + 6 w/Bent Knee (I was SO toasted after my workout, I couldn’t even lift my legs to finish my set! LOL!!!)
CABLE CRUNCH...1 X 13-15, 1 X 10-12
130/20, 150/12

CARDIO – 30 minutes on Treadmill

The rest of the day is devoted to my diet and planning tomorrow. I may even have to hit the grocery store and cooking some. Blah!

05-05-2009, 09:55 PM	#34
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	We call the abductor/adductor the "yes/no" machine. LOL! Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

05-06-2009, 11:10 AM	#36
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	They need to make "abduction" a mandatory pose! Sorry rant! Jugg, lets give him his gym log back. We're just giving you a hard time Rantorcha. Train hard. How's the posing practice going? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

05-06-2009, 07:27 PM	#41
gopro NGA/IFPA Pro Bodybuilder Elite Member Join Date: Jul 2001 Location: GLOBAL! Posts: 10,893	Bro, do not let him get you all worked up...just focus on what is ahead day to day. This is not about YOU, it is about ME, so don't you worry. All it will do is raise your cortisol, which we do not need. Jugger can disagree with my "methods" all he wants and it is absolutely meaningless. It's just like me saying I "disagree with how Eddie Van Halen holds his guitar." Onward and upward. You have a show to prepare for! All American EFX Sponsored Pro Bodybuilder/Internet Marketing Manager P/RR/S DVD and E-Book now available! P/RR/S DVD http://www.home-gym.com/erbrporepras.html P/RR/S E-BOOK html www.X-traordinaryWorkouts.com Monthly columnist for Muscular Development and Ironman magazines. www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

05-07-2009, 05:43 AM	#44
juggernaut Creator of Chaos Elite Member Join Date: Jul 2004 Location: NJ Posts: 5,463 Photos: 2	wow gobro, you flim-flam worse than politician. Go kiss a baby for PR. I refuse to go on in this thread with respect to your client. Rantorcha, continue. Last edited by juggernaut : 05-07-2009 at 05:51 AM.

05-08-2009, 02:59 AM	#51
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	You think I'm smart! That's adorable! Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

05-05-2009, 02:49 PM	#31
rantorcha Registered User Join Date: Apr 2009 Location: Miami, FL Posts: 113	This was supposed to be my entry for yesterday, but I realized it didn't take. Busy as hell weekend! I had my girls from about 8am on, but before that, I got in my cardio! SATURDAY CARDIO (upped to 60 minutes) 30-min on Stairmill and 30-min on Treadmill ..then I went and hung out with my sister and her boyfriend at their new place. We hung out for the morning and early afternoon, but the girls needed a nap in the worst way, so I took them home and hung out for the rest of the day. It was the first time I actually started to feel really tired during my contest prep. I ended up taking a little nappy-poo while watching cartoons with Sidney and went to bed shortly after putting the two crazy girls to bed! SUNDAY Woke up prior to the crack of dawn to get in my training-day cardio. That¡¦s right¡Ka training day on Sunday. But not just any training day¡Kone with our own Eric Broser (or Browser, if you are Flex Wheeler). And what an insane training day it was!!! Whew. We have planned a HYBRID Week. Don't ask me about weights, because I really didn't keep track, but here is a quick rundown. CHEST Smith Incl Press - 3x4-6 Cybex Chest Press Machine - 1x13-15, 10-12, 7-9 this machine was a real doozy! My boobies were about to pop out of my shirt. Also, my weight selection was too conservative and ended up doing 20 reps, 15 reps, then 10 reps Flat Bench Flye ss/ DB Pullovers - 1x8-10each Eric actually had to take the DB from me after my 7th rep because it was about to fall on my face! DELTS DB Press - 2x4-6 Side Laterals - 1x13-15, 10-12, 7-9 Top Cable Rev Cross (Rear Delts) ss/ Plate Front Raise - 1x8-10 each I took the opportunity to do some posing practice while I had Coach around. He seemed to think things were on the right track, but we are kicking things in to super-high gear now. ABS Decl Crunch - 2 sets Decl Crunch - 1 set ss/ V-ups MONDAY And with only 5 weeks until the big day, so goes all of my carbs during non-training days. I know this is a necessary evil, so let¡¦s strap up the belt and let's get after it. Since yesterday was supposed to be cardio only, I made today my cardio-only day. I got some pretty good sleep last night, even though I went to bed later than I wanted to. CARDIO (60 minutes) 30-min on Stairmill; 21-min on Treadmill; 9 final minutes on Stairmill!!! **A guy a couple of treadmills away from me got on with about 11 minutes left in my session¡Kand he REAKED of stinky mouth! I would catch a wiff every couple of seconds and want to gag. As anyone knows who has competed, something like this during the last few weeks can make you mentally insane¡Kso, I decided to move back to the Stairmill for my final 9 minutes of cardio!

05-05-2009, 02:51 PM	#32
rantorcha Registered User Join Date: Apr 2009 Location: Miami, FL Posts: 113	AND HERE IS TODAY'S ENTRY! I woke up this morning and hit the cardio first thing. 30 minutes on the elliptical machine at home. I hit work, then at lunch, I HIT THE GYM! Man was today a kick ass day! Whew. I was panting and almost puking! HAMS -LYING LEG CURL...3 X 4-6 155/8, 185/5, 175/5..130/5 -SEATED LEG CURL...1 X 13-15, 1 X 10-12, 1 X 7-9 125/20!, 155/11+1, 165/7+1 QUADS -DROPSET: FEET HIGH ON PLATFORM LEG PRESS...2 X 8-10, DROP, 4-6 6plts each/12..drop..5plts ea/6 7plts each/10..drop..6plts ea/7 -NARROW STANCE HACK SQUAT...3 X 4-6 5plts each(450)/6; 500/5 -Walking LUNGE...1 X 13-15, 1 X 10-12, 1 X 7-9 PER LEG 90/32 steps 100/30 steps BUTT -DROPSET: ABDUCTION MACHINE...1 X 16-20, DROP, 8-10 90/25..80/10 100/20..80/10 CALVES -Free Motion Calf Ext...1 X 13-15, 1 X 10-12, 1 X 7-9 SUPERSET FINAL SET WITH SEATED CALF FOR 16-20 160/8 200/17 240/12..drop..90/16 Somehow I made it back to work with enough energy to update my journal. Maybe if I have time tonight I'll throw up some progress pics of this past weekend.

05-05-2009, 06:31 PM	#33
juggernaut Creator of Chaos Elite Member Join Date: Jul 2004 Location: NJ Posts: 5,463 Photos: 2	you use and superset on an abduction machine? I didnt know they made those anymore.

05-06-2009, 06:37 AM	#35
juggernaut Creator of Chaos Elite Member Join Date: Jul 2004 Location: NJ Posts: 5,463 Photos: 2	I have one in my gym only because the old broads have to come in and see it to familiarize themselves with it. they see that, and it comes off as being a warm and fuzzy place for them. I certainly see no real use for it. You can get a better workout with a friggin sumo squat and better overrall development. I hate having it in my gym-I'd rather put a squat rack where this thing is. Who thinks of these things???

05-06-2009, 05:45 PM	#40
juggernaut Creator of Chaos Elite Member Join Date: Jul 2004 Location: NJ Posts: 5,463 Photos: 2	Yeah. thats what it is. You know what? I'm going to shock all of the moderators here and be mature about my reply. I disagree with gobros methods, bottom line. I didnt mock you at all. Trust me you'd know. You need to continue your log and stay focused.

05-06-2009, 07:42 PM	#42
juggernaut Creator of Chaos Elite Member Join Date: Jul 2004 Location: NJ Posts: 5,463 Photos: 2	why are you repeating what I just said, gobro? Jumping on the bandwagon a bit late are we? I ended off amicably, but if you want to instigate dont look at me. I'm not barking up this guy's tree.

05-07-2009, 09:10 PM	#46
juggernaut Creator of Chaos Elite Member Join Date: Jul 2004 Location: NJ Posts: 5,463 Photos: 2	My thinking exactly. Even if you tried to talk to me-I'd laugh at you. You're funny. Keep up with god complex, I'm loving every minute of it.

05-08-2009, 08:19 AM	#52
rantorcha Registered User Join Date: Apr 2009 Location: Miami, FL Posts: 113	Wow! I didn't realize there was such animosity towards Eric. That is freakin' hilarious. Don't you guys have enough confidence in yourselves to just take his methods as just another way to accomplish one's goals? Seriously, enough. Go play somewhere else. Maybe that way other people who have read my journal can stop emailing and PM-ing me about how your pettiness towards Eric is annoying people. If you'd like, I can start another thread for you in another section..."Why we hate Eric". You can post all of your venom there. And please dont' respond to this by saying we don't hate Eric and have no animosity. Please, give me a break. Just don't do it in my journal please. There are actually people who get some benefit from it. Thanks!

05-08-2009, 08:20 AM	#53
rantorcha Registered User Join Date: Apr 2009 Location: Miami, FL Posts: 113	Now...back to MY journal... Since I have my girls all week this week, I’ve had to wake up and do my cardio first thing in the morning, then train in the afternoon. And I must say, I kind of like the change. It has been pretty good for me so I might stick with it on the days that I can through the end of the show. Thursday was no exception. I hit the gym with some serious energy for some reason (I don’t ask why anymore, I just go with it) and hit back as hard as I have in quite some time. Maybe it is the low BF or the conservative weights I’ve been using, but I am really feeling it lately. LATS WEIGHTED WG PULLUP…3 X 4-6 35/6, 35/6, 35/5+1 Really felt these…best these have felt in a looong time UNDERHAND GRIP BB BENT ROW…1 X 13-15, 1 X 10-12, 1 X 7-9 185/18, 205/14, 235/8+1 SUPERSET: CG SEATED CABLE ROW – 165/11+1, 180/10+1 used a diff cable row mach..this one was set higher SS/ STIFF ARM PULLDOWN…2 X 8-10 EACH – 120/12, 140/8..drop..110/5 LWBACK RACK PARTIAL DEADLIFT (KNEE HEIGHT)…3 X 6-8 275/12, 315/9, 325/8 went VERY conservative with these. Was aggravating a little hernia issue I have had TRAPS** CG CABLE URIGHT ROW…1 X 16-20, 1 X 13-15, 1 X 10-12 110/20, 130/14+1, 140/12+1 DROPSET: DB SHRUG…1 X 10-12, DROP, 6-8 110/12..drop..85/8 Awesome day on Thursday! Can’t wait to continue my momentum into Friday!!!

05-08-2009, 01:21 PM	#55
rantorcha Registered User Join Date: Apr 2009 Location: Miami, FL Posts: 113	So, some more “first-thing-in-the-morning cardio” to start the day off right! Then, in the afternoon, a little bit of arm training to top end another week of training before the show. Officially, I am at 4 weeks to go as of tomorrow!! Ok, I am starting to get ready now. lol BIS STANDING ALTERNATING DB CURL...2 X 4-6 50/6, 55/6 FRONT DOUBLE BICEPS POSE CABLE CURL...1 X 13-15, 1 X 10-12, 1 X 7-9 60/15+1, 70/10, 70/8 DROPSET: 90 DEGREE DB PREACHER CURL...1 X 8-10, DROP, 4-6 35/8..25/4 TRIS LYING EZ BAR EXT...2 X 4-6 90/8, 100/5+neg ROPE PUSHDOWN...1 X 13-15, 1 X 10-12, 1 X 7-9 90/15, 100/11+1, 110/8+1..drop..80/5 DROPSET: Two-arm OVERHEAD Cable EXT...1 X 8-10, DROP, 4-6 100/15..80/7 CALVES CALF PRESS Free Motion...2 X 6-8 240/15, 300/8 SEATED CALF...1 X 13-15, 1 X 10-12* *SUPERSET FINAL SET WITH STANDING CALF FOR 8-10 115/15, 135/12 SS/ 180/12 + 3XReps Another kick ass training session today. Now the concentration will be on the diet and cardio!

05-11-2009, 11:31 AM	#60
rantorcha Registered User Join Date: Apr 2009 Location: Miami, FL Posts: 113	WHAT A WEEKEND! Saturday Got up early and saw my cardio was raised to 70 minutes split up, so I hopped on my Home-Elliptical for 45 minutes. Once I was done with that, I got the kids ready to go…my recently-turned 5 year old was graduating pre-K and they were having a ceremony, plus an end-of-the-year show. We had a great time and I caught everything on film! I took my progress pics and sent them to Coach. Then, spent the rest of the day doing some retail therapy with my uncle (who is like my big brother!)…actually, bought some stuff for the new pad. Then hopped on the elliptical again for the remaining 25 minutes of cardio! And ended the evening by organizing the hell out of my place. Sunday Got up early again, but this time went to the gym for 45 minutes of cardio (30 on the Stairmill and 15 on the Treadmill). Then, most of the rest of mother’s day I spent with my mom at my sister place. For some reason I was feeling like absolute dog crap! I don’t know if it was the diet, how ragged I have been running myself, or a combination. But I haven’t felt like this all prep long (which I am counting my blessings…believe me!). I was SOOO tired. As soon as I got home, I dropped everything in my arms and fell on the couch for about ½ hour. I got up, did my cardio and spent the rest of the evening relaxing! Monday I decided to hit the gym early this morning! Since I have a ton of work to do, I figured training in the afternoon wasn’t a good idea. So, here is this morning’s training and cardio… CHEST HIGH SMITH INCLINE PRESS...3 X 7-9 205/7, 195/7, 185/8 – strict on “Rep Range” tempos HAMMER INCLINE PRESS...3 X 10-12 100each side/10+½, 100ea/10, 95ea/10+1 SLIGHT INCLINE FLYE...2 X 13-15 45/15, 45/14 CABLE CROSSOVER...2 X 16-20 25/20, 25/20 DELTS STANDING SIDE LATERAL...2 X 7-9 30/9+1, 32.5/9 + 6 cheat reps SEATED REAR DELT FLYE MACHINE...2 X 10-12 135/15, 150/12+1 SEATED MACHINE SHOULDER PRESS...2 X 13-15 60/15, 60/10..R/P..60/5 (on last set, got a weird feeling in my shoulder, so I stopped then did a rest/pause) SINGLE ARM CABLE LATERAL...1 X 16-20 15/20 ABS SUPPORTED STRAIGHT LEG RAISE...2 X 16-20 16, 10 + 6 w/Bent Knee (I was SO toasted after my workout, I couldn’t even lift my legs to finish my set! LOL!!!) CABLE CRUNCH...1 X 13-15, 1 X 10-12 130/20, 150/12 CARDIO – 30 minutes on Treadmill The rest of the day is devoted to my diet and planning tomorrow. I may even have to hit the grocery store and cooking some. Blah!

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