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Leg Workout – February 26, 2013

Leg Workout – February 26, 2013 • Leg Extensions 3×10-12 / 3×10+3 push/press reps (spotter required) • Leg Press 5×12-15 (go heavier each set [8 plates, 10 plates, 12plates, 14 plates, 16 plates]) / 1×6-12-20 (strip down drop set. 18 plates/10plates/6plates) • Stiff Legged Dumbbell Deadlifts 4×10-12 (start mild and go upto heavy) • Lunges…

Back Workout – February 22, 2013

Back Workout – February 22, 2013 • Standing Straight Arm Pullovers 3×12 (warmup movement) • Barbell Rows 1×12 warmup / 4×6-12 working • Deadlifts 3×6-12 • Incline Bench Wide-grip Lat Pulldowns (facing forward) 4×10-12 • Incline Bench Close-grip Vbar Pulldowns (facing away) 5×10 • Bent-over Standing Cable Rows 5×10 —supersetted with Seated Close-grip Vbar pulldowns…

BIG FN’ CALVES!

I get this question asked probably the most of them all…. “HOW DO YOU BUILD YOUR CALVES LIKE THAT?” Here’s what I tell them: First off, I make sure I train my calves 1-2x per week (depending on how they recovered after the first workout), then I aim to hit 200-300 REPS! total on the…

#trainingtip Squats [video]

Training Tip! If you don’t go atleast parallel or past parallel on your squats, all you’re doing is building a huge ass. You aren’t working your legs as you’re supposed to. So remember, take your tail to the floor! Share

2012 IFBB/NPC Sacramento Pro Contest Protocol

Within this blog, I will go and describe my personal protocol for when I prepped for the 2012 Sacramento Pro. Here you will read about some of my typical training routines, basic diet structure, hardships, struggles, successes, and daily routines from week to week. * Please Note – None of these nutritional values or training…

Back/Triceps – February 11, 2013

Today started off interesting when I arrived at the gym. I brought my 8yr old daughter with me, so I can put her in daycare while I train…BUT the daycare seemed to be at max capacity, so they asked me to get on a waiting list. Mind you, I arrived at the gym when the…

Hamstrings/Calves – February 10, 2013

Hamstrings/Calves – February 10, 2013 • Leg press (High n Wide foot placement) 2x15warmup /4×15 working (heavier each set) —supersetted with Leg Press Calve Extensions 5×25 • Stiff Legged Dumbbell Deadlifts 4×10 • Seated Calf Raises 4×20 • Laying Hamstring Curls 5×10-12 • Seated Hamstring Curls 5×10 • Leg Extensions 5×12 (70% of usual quad…

Focus More Time of Perfecting Your Training Technique

Training Tip! You should focus more time of perfecting your training technique/form. That extra time spent will help you pull/push more weight, become ridiculously strong, and build a bulletproof body that won’t get injured easily. Share

Leg Training – February 6, 2013

Warm-up • Leg Extensions 4×10-12 (to just warmup the knees and joints, so nothing too heavy, saving the strength for what’s up next is key) Working • Squats – 2×10 warmup / 3×8-10 / 1×4-4-10 (strip-down set from 365lbs-315lbs-225lbs) / 1×3-8-10 (strip-down set from 405lbs-225lbs-135lbs) • Front Squats 4×6-12 • Laying Hamstring Curls 4×10-12 •…

Shoulders/Traps/Upper Back Training February 5, 2013

Shoulders/Traps/Upper Back Training February 5, 2013 Delts/Traps • Seated Dumbbell Press 2x15warmup/3x12working • Seated Side Dumbbell Laterals 4×10 —supersetted with Behind the Neck Barbell Presses 4×12-15 • Barbell Shrugs 4×10-15 —supersetted with Front Straight Bar Raises 4×10 • Upright Rows 4×10 Upper-Back/Lats • Bentover Barbell Rows 3×10 • Bentover Straight Arm Lat Pulldown 4×12 •…