Rantorcha's Road to...

rantorcha · 05-12-2009, 09:04 AM

I have had some seriously insane workouts in my life, and more specifically, during this contest prep, but today’s leg workout was about as brutal as I can remember with all of the factors involved. I am a little tired, but I am still able to kick ass in the gym. However the other factors took over…I am somewhat depleted, I am pushing roughly the same weight as I normally would off-season, and holy SHIZ was I light-headed today!!!! Just getting up from a machine was making the room spin, and even worse after going all out on a set. Here are the results of today’s thrashing…

HAMS
LYING LEG CURL...3 X 7-9
155/9, 140/9+1, 140/9
SEATED LEG CURL...3 X 10-12
145/12, 145/12, 145/12
STIFF LEG DEADLIFT...2 X 13-15
205/15, 205/15 – slow and super strict!

QUADS
LEG EXTENSION...3 X 7-9
160/9, 190/9, 190/9 – After my first set, I thought I was going to have to stop…my quads were starting to cramp. Not sure why!
HACK SQUATS...3 X 10-12
3plts+25each side/12, same/12, same/12 – although I got the same reps each set, I can assure you, they weren’t all easy and that last set, I had to R/P on the last couple
Walking LUNGE...1 X 13-15 PER LEG – 90/30steps total
SINGLE LEG PRESS (used Life Fitness machine)...1 X 13-15 PER LEG – 85/15each side

BUTT
ABDUCTION MACHINE...2 X 16-20
90/25, 90/23

CALVES
Free Motion Ext CALF (TOES SLIGHTLY OUT)...1 X 10-12, 1 X 7-9
220/12, 240/11+5XReps - Standing Machine was broken
SEATED CALF...1 X 16-20, 1 X 13-15
90/19, 115/15!!

CARDIO - spilt in half between Stairmill and Treadmill. It was about as difficult as ever to pick up and put down my legs!

Balin · 05-12-2009, 12:42 PM

Looking good man

. Just 3 weeks to go?

rantorcha · 05-12-2009, 07:02 PM

Quote:

Originally Posted by Balin

Looking good man

. Just 3 weeks to go?

Yes, sir! Actually 3 weeks and 4 days. lol

Moondogg · 05-12-2009, 07:37 PM

Will you post up some pics for us to see in 3 weeks?

By the way diggin' the dedication Rantorcha, very nice work.

Tank316 · 05-13-2009, 05:30 AM

Quote:

I have had some seriously insane workouts in my life, and more specifically, during this contest prep, but today’s leg workout was about as brutal as I can remember with all of the factors involved. I am a little tired, but I am still able to kick ass in the gym. However the other factors took over…I am somewhat depleted, I am pushing roughly the same weight as I normally would off-season, and holy SHIZ was I light-headed today!!!! Just getting up from a machine was making the room spin, and even worse after going all out on a set. Here are the results of today’s thrashing…

Nice to have workouts like this so close to a contest RA.

rantorcha · 05-13-2009, 01:43 PM

Quote:

Originally Posted by Moondogg

Will you post up some pics for us to see in 3 weeks?

By the way diggin' the dedication Rantorcha, very nice work.

Thanks, moondog. I really appreciate the sentiment. As for pictures, I do have them, but I kwow several people who will be competing in that show, and I want my physique to be a surprise.

rantorcha · 05-13-2009, 01:44 PM

Slowly but surely, yesterday I really started to drag in the afternoon. To the point that when I got home, there wasn't much I could do to stay awake. As soon as I hit the couch for dinner, I ate and then started to watch TV.....and gone! Usually, when I fall asleep on the couch then get up to go to bed, it takes me a little while to fall back asleep...not last night! Right to bed. It is hard for me to stand and not be light-headed, too. You can really tell that I am in my final 4 weeks. I WAS FINE with every change that has been made for 12 full weeks. Coach made some minor changes this week and WAMO! It hit me hard.

This morning I woke up and hit the gym for my off-day cardio session. It started out a little rough..I couldn't really get going physically, but I hung in and pushed it. By midway though until the end, I was fine. Then I hurrily went home for my posing practice. THIS took the rest of the energy I had left out of me. I had to eat immediately! Plus my rear delts were on fire for some reason. I had to stop after each round of posing to wipe the insane pool of sweat falling off of me.

We'll see how things go the rest of today. I may have to throw back a small cup of coffee to keep me upright. Plus, I have the kids for the next couple of days, so that should be interesting. lol Wish me luck!

**Built** · 05-13-2009, 01:52 PM

Interesting about the rear-delts. You getting enough salt - you're sweating a lot more than usual right now, you may be low in electrolytes.

juggernaut · 05-13-2009, 02:12 PM

I used Powerade Zero when this happened and it did happen a lot before I got wiser to what was going on. Your electrolytes are off.

**dg806** · 05-13-2009, 04:55 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!

I think it's called jealousy!
Sorry to interupt your journal.

juggernaut · 05-13-2009, 06:18 PM

hey dg-youre an instigator. I ended that conversation days ago. Dont kick shit up that shows you hanging on a tail end of. Oh wait, I shouldnt have said that, since you can give me an infraction.

**dg806** · 05-13-2009, 07:21 PM

Quote:

Originally Posted by juggernaut

hey dg-youre an instigator. I ended that conversation days ago. Dont kick shit up that shows you hanging on a tail end of. Oh wait, I shouldnt have said that, since you can give me an infraction.

I'm just seeing it so I can post if I want. I guess the truth hurts. You are only 1 or 2 away from banning anyway

**Built** · 05-13-2009, 07:25 PM

He's right DG. He even apologized.

juggernaut · 05-13-2009, 08:11 PM

Quote:

Originally Posted by dg806

I'm just seeing it so I can post if I want. I guess the truth hurts. You are only 1 or 2 away from banning anyway

It"s interesting how you just came along in two threads as the bottomfeeder.

Tank316 · 05-13-2009, 08:46 PM

Quote:

Originally Posted by juggernaut

It"s interesting how you just came along in two threads as the bottomfeeder.

Hmm, also interesting that your a

Quote:

former veteran teacher

And that you have to

Quote:

twist someones nuts

just to get your kicks.
And then you

Quote:

refuse to go on in this thread with respect to your client

and yet you still are hanging around in the thread, DOING NOTHING BUT CAUSING CRAP.
I dont know how old you are, but you have some head problems.

**Gazhole** · 05-14-2009, 03:46 AM

Quote:

Originally Posted by rantorcha

Thanks, moondog. I really appreciate the sentiment. As for pictures, I do have them, but I kwow several people who will be competing in that show, and I want my physique to be a surprise.

The man thinks tactically

Nice workouts, dude. That last leg session looked especially tough.

Tank316 · 05-14-2009, 05:36 AM

Quote:

Originally Posted by juggernaut

I think its so cute the way you and the other guy are trying to bust my balls in a passive aggressive type of way. Sorry, I'm not participating in this dimwitted exchange. I was done with it days ago.

I am merely sharing a thought with concern to Rantorcha's health.

Let his trainer do that, move along now....

rantorcha · 05-14-2009, 09:48 AM

Quote:

Originally Posted by Built

Interesting about the rear-delts. You getting enough salt - you're sweating a lot more than usual right now, you may be low in electrolytes.

I am actually getting plenty of salt. I salt all my meals generously and am getign in about 1.5 to 2 gallons of water. I think it is more due to my visualizing myself on stage and going all out on my poses. I know me when I get into that competitive situation and I really try extra hard to make my poses hard and perfect. Once that competitive adrenaline kicks in, things get tight. Even my calves and glutes get a little tight afterwards.

rantorcha · 05-14-2009, 09:50 AM

Quote:

Originally Posted by juggernaut

It"s interesting how you just came along in two threads as the bottomfeeder.

Seriously, Jugg...this is what gets you into trouble, my man. You should have just left it alone. Those kind of comments just don't help your cause.

rantorcha · 05-14-2009, 09:53 AM

Quote:

Originally Posted by Gazhole

The man thinks tactically

Nice workouts, dude. That last leg session looked especially tough.

Thanks, Gaz! I may or may not win this show, but my competitiveness comes out in full force when I am getting ready! And OH YEAH, that last session was BRUTAL! I am hoping today's afterno Back session will be just as brutal.

rantorcha · 05-14-2009, 09:54 AM

I woke up this morning and, since I had my girls last night, I did cardio this morning and will be heading to the gym this afternoon for a kick ass back workout. I'll keep everyone posted....

Moondogg · 05-14-2009, 10:20 AM

Quote:

Originally Posted by dg806

I think it's called jealousy!
Sorry to interupt your journal.

DG, I like you and I like your posts, your a stright forward no bullshit type of guy. But you have come along here after an appology has been made and are restarting something that was finished. As a super mod I thought you would have known better.

Quote:

Originally Posted by Tank316

Let his trainer do that, move along now....

I thought giving helpful advice was the reason forums like this exist? Is it not?

I dont really know you Tank, but everyone seems to like you and im sure your a great guy, but you're adding nothing to this thread and are REALLY trying to stir the pot. Appologies were made, its over, let it die.

Quote:

Originally Posted by rantorcha

Seriously, Jugg...this is what gets you into trouble, my man. You should have just left it alone. Those kind of comments just don't help your cause.

He DID leave it alone. He said sorry and it was finished. You cant blame someone for defending themselves whenever someone else starts it up again.

But this has to be the end of things, its dead and leave it that way. Jugg dont post anything that isnt related to Rantorcha's training or nutrition and DG and Tank stop stiring things up. Quite shortly the shit will hit the fan, then some people will get pissed off and some will get banned and nobody will be a winner.

Rant, can we see some pics of you at the show?

**Built** · 05-14-2009, 10:27 AM

This is the best post I've read in a long time.

Thank you Moondog.

Rant - glad to read you're getting in enough salt. Salt's only one of your electrolytes though - if you're drinking that much water, you may be flushing out potassium and calcium - especially if you're not eating much in the way of carbs (bananas, potatoes I suspect aren't on your plan at the moment - not sure if you're on or off dairy). Furthermore, on the higher-protein diet most of us follow around these parts, the requirement for calcium increases.

Maybe pop some potassium and some calcium supplements if you're not already. The cramping you mention is not normal, even for posing practice. The last thing you want is to cramp up onstage!

gopro · 05-14-2009, 11:27 AM

Keep going bro! Only 3.5 more weeks to go! You are a warrior. During contest prep the body/mind is undergoing a tremendous amount of stress and is far more susceptible to things like cramps, strains, pulls, illness and such than under normal circumstances...just like any in-season athlete!

Stay the course, get your rest, keep your mind clear and you will arrive contest day strong and ready to do battle. Just be the best YOU can be, b/c that is all we have control over!

rantorcha · 05-14-2009, 01:04 PM

Quote:

Originally Posted by gopro

Keep going bro! Only 3.5 more weeks to go! You are a warrior. During contest prep the body/mind is undergoing a tremendous amount of stress and is far more susceptible to things like cramps, strains, pulls, illness and such than under normal circumstances...just like any in-season athlete!

Stay the course, get your rest, keep your mind clear and you will arrive contest day strong and ready to do battle. Just be the best YOU can be, b/c that is all we have control over!

Yes, SIR!!

rantorcha · 05-14-2009, 01:18 PM

With 3+ weeks to the show, the mental aspect of the contest prep is in full swing! Energy levels are starting to slow, hunger is starting to kick in every now and then, and the desire for “other” foods is becoming part of daily thought.

But that is what separates the men from the boys on stage. Although my energy levels weren’t quite where I would have liked them to be for this work out, the mental aspect of things overcame my physical limitations and I ended up having a great workout! Every set was focused and I felt every muscle fiber working.

LATS
ONE ARM ROW...3 X 7-9
110/9, 105/9, 105/9
MEDIUM PARALLEL GRIP SEATED CABLE ROW...3 X 10-12
180/11+1, 165/12, 165/12
WG PULLDOWN TO UPPER PECS...2 X 13-15
150/13..last couple not great form at all!; 135/15
I realized that I can’t do high-rep pulldowns. lol
STIFF ARM PULLDOWN...2 X 16-20
100/20, 100/20

TRAPS
CG CABLE UPRIGHT ROW...1 X 13-15, 1 X 10-12
120/15, 130/12+1
SMITH BEHIND THE BACK SHRUG...1 X 10-12, 1 X 7-9
275/12, 325/9..drop..225/10

LOW BACK
WEIGHTED HYPEREXTENSION...1 X 13-15, 1 X 10-12, 1 X 7-9
-/20, 25/15, 25/13+2

ABS – did stuff

Tank316 · 05-14-2009, 03:20 PM

Quote:

and the desire for “other” foods is becoming part of daily thought.

These are the trying times...
Remember all the hard work prior and where youre at now..3.5 wks is nothing.
I loathed cardio...but I thought of it every frickin time I had a '' bad food'' thought!
Hang in there RA.

**dg806** · 05-14-2009, 03:57 PM

Jugg, Built Moon.........
I'm sorry you think I just came into this thread to stir up shit. I don't have time in my days to read everything and it may be days before I see something. I am on several other boards also. If jugg apoligized, then good. But I did not see it and only commented on what I saw. I rarely ever get involved in cat fights, but it's obvious to me you three have something against GP and his buddy. Your constant bickering and harassing is getting old and makes the board look bad.

Moondogg · 05-14-2009, 04:10 PM

Quote:

Originally Posted by dg806

Jugg, Built Moon.........
I'm sorry you think I just came into this thread to stir up shit. I don't have time in my days to read everything and it may be days before I see something. I am on several other boards also. If jugg apoligized, then good. But I did not see it and only commented on what I saw. I rarely ever get involved in cat fights, but it's obvious to me you three have something against GP and his buddy. Your constant bickering and harassing is getting old and makes the board look bad.

Fair enough dg, you only posted when you saw it.

We were given a thread by Prince to debate our hearts out here:

http://www.ironmagazineforums.com/di...ic-broser.html

And as far as Im aware after Jugg appologised in here, there was no debate with Gopro in any other thread other than the one shown above. I dont have anything against Gopro, I just disagree with some of his methods and at times his attitude rubs me the wrong way. Its no biggie, as long as its kept within the one thread.

You think it makes the board look bad? I would disagree, it has produced a few of the best threads since I joined. At times it can get a little personal, which isnt a good thing, but at times it produces great posts (check out the one P-funk just made).

Anyway I think we need to leave Rant's journal alone (because its a pretty fucking good journal, no matter how much I disagree with his training methods) and just everything die down.

rantorcha · 05-17-2009, 09:43 AM

Quote:

Originally Posted by Tank316

These are the trying times...
Remember all the hard work prior and where youre at now..3.5 wks is nothing.
I loathed cardio...but I thought of it every frickin time I had a '' bad food'' thought!
Hang in there RA.

Thank you my brother! You are absolutely right. I can now do 30 minutes of cardio on my head. lol Cardio is almost becoming a part of my life...I time my cardio sessions according to the Sportscenter beginning. I want the middle time of my cardio to coincide with the top of the hour for SC. That way it goes by faster.

05-12-2009, 12:42 PM	#62
Balin Registered User Join Date: Dec 2003 Location: Ontario, Canada Posts: 165	Looking good man . Just 3 weeks to go? Regards, Balin.

05-13-2009, 01:52 PM	#68
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	Interesting about the rear-delts. You getting enough salt - you're sweating a lot more than usual right now, you may be low in electrolytes. 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.

05-13-2009, 07:25 PM	#73
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	He's right DG. He even apologized. 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.

05-14-2009, 10:27 AM	#83
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	This is the best post I've read in a long time. Thank you Moondog. Rant - glad to read you're getting in enough salt. Salt's only one of your electrolytes though - if you're drinking that much water, you may be flushing out potassium and calcium - especially if you're not eating much in the way of carbs (bananas, potatoes I suspect aren't on your plan at the moment - not sure if you're on or off dairy). Furthermore, on the higher-protein diet most of us follow around these parts, the requirement for calcium increases. Maybe pop some potassium and some calcium supplements if you're not already. The cramping you mention is not normal, even for posing practice. The last thing you want is to cramp up onstage! 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.

05-14-2009, 11:27 AM	#84
gopro NGA/IFPA Pro Bodybuilder Elite Member Join Date: Jul 2001 Location: GLOBAL! Posts: 10,893	Keep going bro! Only 3.5 more weeks to go! You are a warrior. During contest prep the body/mind is undergoing a tremendous amount of stress and is far more susceptible to things like cramps, strains, pulls, illness and such than under normal circumstances...just like any in-season athlete! Stay the course, get your rest, keep your mind clear and you will arrive contest day strong and ready to do battle. Just be the best YOU can be, b/c that is all we have control over! 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.

05-12-2009, 09:04 AM	#61
rantorcha Registered User Join Date: Apr 2009 Location: Miami, FL Posts: 113	I have had some seriously insane workouts in my life, and more specifically, during this contest prep, but today’s leg workout was about as brutal as I can remember with all of the factors involved. I am a little tired, but I am still able to kick ass in the gym. However the other factors took over…I am somewhat depleted, I am pushing roughly the same weight as I normally would off-season, and holy SHIZ was I light-headed today!!!! Just getting up from a machine was making the room spin, and even worse after going all out on a set. Here are the results of today’s thrashing… HAMS LYING LEG CURL...3 X 7-9 155/9, 140/9+1, 140/9 SEATED LEG CURL...3 X 10-12 145/12, 145/12, 145/12 STIFF LEG DEADLIFT...2 X 13-15 205/15, 205/15 – slow and super strict! QUADS LEG EXTENSION...3 X 7-9 160/9, 190/9, 190/9 – After my first set, I thought I was going to have to stop…my quads were starting to cramp. Not sure why! HACK SQUATS...3 X 10-12 3plts+25each side/12, same/12, same/12 – although I got the same reps each set, I can assure you, they weren’t all easy and that last set, I had to R/P on the last couple Walking LUNGE...1 X 13-15 PER LEG – 90/30steps total SINGLE LEG PRESS (used Life Fitness machine)...1 X 13-15 PER LEG – 85/15each side BUTT ABDUCTION MACHINE...2 X 16-20 90/25, 90/23 CALVES Free Motion Ext CALF (TOES SLIGHTLY OUT)...1 X 10-12, 1 X 7-9 220/12, 240/11+5XReps - Standing Machine was broken SEATED CALF...1 X 16-20, 1 X 13-15 90/19, 115/15!! CARDIO - spilt in half between Stairmill and Treadmill. It was about as difficult as ever to pick up and put down my legs!

05-12-2009, 07:37 PM	#64
Moondogg Registered User Join Date: Apr 2008 Location: N.Ireland Posts: 802	Will you post up some pics for us to see in 3 weeks? By the way diggin' the dedication Rantorcha, very nice work.

05-13-2009, 01:44 PM	#67
rantorcha Registered User Join Date: Apr 2009 Location: Miami, FL Posts: 113	Slowly but surely, yesterday I really started to drag in the afternoon. To the point that when I got home, there wasn't much I could do to stay awake. As soon as I hit the couch for dinner, I ate and then started to watch TV.....and gone! Usually, when I fall asleep on the couch then get up to go to bed, it takes me a little while to fall back asleep...not last night! Right to bed. It is hard for me to stand and not be light-headed, too. You can really tell that I am in my final 4 weeks. I WAS FINE with every change that has been made for 12 full weeks. Coach made some minor changes this week and WAMO! It hit me hard. This morning I woke up and hit the gym for my off-day cardio session. It started out a little rough..I couldn't really get going physically, but I hung in and pushed it. By midway though until the end, I was fine. Then I hurrily went home for my posing practice. THIS took the rest of the energy I had left out of me. I had to eat immediately! Plus my rear delts were on fire for some reason. I had to stop after each round of posing to wipe the insane pool of sweat falling off of me. We'll see how things go the rest of today. I may have to throw back a small cup of coffee to keep me upright. Plus, I have the kids for the next couple of days, so that should be interesting. lol Wish me luck!

05-13-2009, 02:12 PM	#69
juggernaut Creator of Chaos Elite Member Join Date: Jul 2004 Location: NJ Posts: 5,463 Photos: 2	I used Powerade Zero when this happened and it did happen a lot before I got wiser to what was going on. Your electrolytes are off.

05-13-2009, 06:18 PM	#71
juggernaut Creator of Chaos Elite Member Join Date: Jul 2004 Location: NJ Posts: 5,463 Photos: 2	hey dg-youre an instigator. I ended that conversation days ago. Dont kick shit up that shows you hanging on a tail end of. Oh wait, I shouldnt have said that, since you can give me an infraction.

05-14-2009, 09:54 AM	#81
rantorcha Registered User Join Date: Apr 2009 Location: Miami, FL Posts: 113	I woke up this morning and, since I had my girls last night, I did cardio this morning and will be heading to the gym this afternoon for a kick ass back workout. I'll keep everyone posted....

05-14-2009, 01:18 PM	#86
rantorcha Registered User Join Date: Apr 2009 Location: Miami, FL Posts: 113	With 3+ weeks to the show, the mental aspect of the contest prep is in full swing! Energy levels are starting to slow, hunger is starting to kick in every now and then, and the desire for “other” foods is becoming part of daily thought. But that is what separates the men from the boys on stage. Although my energy levels weren’t quite where I would have liked them to be for this work out, the mental aspect of things overcame my physical limitations and I ended up having a great workout! Every set was focused and I felt every muscle fiber working. LATS ONE ARM ROW...3 X 7-9 110/9, 105/9, 105/9 MEDIUM PARALLEL GRIP SEATED CABLE ROW...3 X 10-12 180/11+1, 165/12, 165/12 WG PULLDOWN TO UPPER PECS...2 X 13-15 150/13..last couple not great form at all!; 135/15 I realized that I can’t do high-rep pulldowns. lol STIFF ARM PULLDOWN...2 X 16-20 100/20, 100/20 TRAPS CG CABLE UPRIGHT ROW...1 X 13-15, 1 X 10-12 120/15, 130/12+1 SMITH BEHIND THE BACK SHRUG...1 X 10-12, 1 X 7-9 275/12, 325/9..drop..225/10 LOW BACK WEIGHTED HYPEREXTENSION...1 X 13-15, 1 X 10-12, 1 X 7-9 -/20, 25/15, 25/13+2 ABS – did stuff

05-14-2009, 03:57 PM	#88
dg806 Guardian of The Homeland Super Moderator Join Date: Jan 2002 Location: Charlotte NC Posts: 18,196	Jugg, Built Moon......... I'm sorry you think I just came into this thread to stir up shit. I don't have time in my days to read everything and it may be days before I see something. I am on several other boards also. If jugg apoligized, then good. But I did not see it and only commented on what I saw. I rarely ever get involved in cat fights, but it's obvious to me you three have something against GP and his buddy. Your constant bickering and harassing is getting old and makes the board look bad. 1-Andro Rx Pro-hormone

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode