IFPA Pro Tommy Jeffers

2010-01-14T14:33:00.003-05:00

Chest & Back

I can't even express in words how great it feels to be back into a normal routine, hitting macros, and crushing the gym! Don't get me wrong, I loved spending time with my family over the holiday season, but the worst part about taking time off like that is getting back into the roiutines. It was well worth the time off, both physically and mentally, but that simply marks the countdown to the STAGE! I'm going to do be doing my normal 3 day on, 1 day off rotation alternating heavier days with lighter days without a progression for starters and go from there.

BB Rack Deadlifts

I started off with this exercise and took my working up to my working sets. One of my Christmas gifts this year was a nice, thick Cardillo Belt. Once I start getting up to the heavier weights where my core is the limiting factore instead of the muscle group I am primarily working, I will start using a belt to lift more weight. I am surprised I didn't lose a lot of strength over my hiatus. I was able to bust out top sets of:

675 for 8 reps, 725 for 5 reps, 765 for 3 reps

I was amazed I can even pull 8 plates each side off the rack...that's the first time I've ever been able to do that! I mean, it's no Layne Norton world record raw deadlift off the floor, but it's a start! ;)

BB Incline Press

My chest is one of those body parts that seems to suffer the most strength loss after time off from the gym. Although the strength loss in this case was very minor, it still doesn't surprise me that chest was one of them. Form felt good, and had a really good spotter that slightly helped about half way through on the last rep of the last two sets to keep the bar moving...which most of you know that a really good spotter can make a big difference in the set! I was able to perform top sets of:

320 for 5 reps, 5 reps (spotter help on rep 5), 4 reps (spotter help on rep 4)

I thought about staying at 315 and going for sets of 6ish, but decided to go a litle heavier instead. It wasn't a bed few sets and I will take them for now and build off of them.

Rack Chins

I must say...after the rack deadlifts, my back was pretty spent! For these, I brought the seat in a little closer and set up more upright to do more of a pulldown movement. I was able to still lift pretty heavy and get what I need done in spite of the previous rack deads sets. My top sets were:

BW+150 for 6 reps, BW+200 for 5 reps, 5 reps

I will be working this exercise in on a regular basis due to the fact I can perform a heavy back exercise without incororating my lower back. The more I can keep it fresh and recovered, the more I can continue to do all the heavy compound lifting that I do.

DB Incline Flys

As you've noticed, I dropped back down to 315 for my second set here. I have done 325 with really strong reps before, but today I just wasn't feeling it. I think the heavier rack chins today took a little more out of me than usual, so I had to bump it down to 315 for set 2. The first set was to "trappy" with the pulls off the floor. With 315 though, the reps were solid and it right where I wanted them to.

DB Incline Flys: 105s for 9 reps, 8 reps

The only potential problem that I see here is that the gym I am now lifting at for the remainer of tax season only has DBs that go up to 100lbs. That really sucks, but there is nothing that I can do since EVERY gym in this town is the exact same way. There have been several people along the way in my journals advising different ways to get around that, and i am now looking into those options as we speak. But for now, it's just the 100s and my sets were:

100s for 12 reps, 10 reps, 10 reps

I went a little slower and really focused on maximum contraction throughout the range of motion. My chest was tore up by the end of the sets and that was a great way to finish the workout. I walked out feeing both mentally and physically euphoric!

Diet has been in check since Monday of this week. By "in check" I mean that I have been counting out macros, hitting numbers, balancing out meals, timing carbohydrates, etc. I have been getting a lot of emails and questions about my daily diet and supplement regimen as of right now, so I will outline a typical day's worth.

Meal 1: 4 scoops of Scivation Solution 5 & 3 slices of Sun Maid Cinnamon Raisin Bread - 17.5g fat, 70g carbs, 51g of protein

Meal 2: 2 turkey (Boar's Head Blazing Buffalo) & cheese (Sargento reduced fat) sandwiches (Sara Lee wheat bread) - 16g fat, 70g carbs, 55.5g protein

Meal 3: 6oz of grilled chicken breast strips (Tyson), 3 oz. of spaghetti pasta (Generic), 2 servings of shredded cheese (Sargento reduced fat) - 19.5g, 69g carbs, 62.5g protein

(Pre-Workout) Meal 4: 2 packets of oatmeal (Quaker Instant - flavor varies), 2 scoops of Scivation Whey - 6g fat, 56g carbs, 50g protein

(Post-Workout) Meal 5: 2 packets of oatmeal (Quaker Instant - flavor varies), 2 scoops of Scivation Whey - 6g fat, 56g carbs, 50g protein

Daily Totals (on average): 65g fat, 320g carbs, 270g protein

I hope that gives a better idea of how I do things concerning my diet. I am a simple person and always opt for the simplest approach. I am completely fine with eating the same foods for simplicity sake. I mix them up of course, and I don't always eat waht is above, but I typically eat 5 meals a day and split up my macros in that fashion. Sometimes I will leave out the cheese and take some EFAs, Sesamin, or Max CLA. If it looks like I will be longer than 2-2.5 hours between a meal, I will down 2 scoops of xtend. I'm always adapting my diet every day to coincide with whatever life throws at me. I think that's really the important part. Once you have the understanding and awareness of the basics down, it becomes much easier to nail nutrition no matter how hectic life gets.

Sporto

New Year, New Blog!

2010-01-11T12:14:00.002-05:00

What a year! I can honestly say that 2009 was a great year all around and I am very excited to see what the new year will bring! This last year was full of life changes, and I don't see this year being any different. After a successful tax season last year, I picked up golfing as a new hobby and have officially become addicted to the game. I think I honestly love the game as much as it frustrates me! I also had a very successful year prepping clients for both on and offseason work and have felt very fortunate to have made so many great new friends in this industry. I can't begin to tell you the amount of fulfillment it brings to help other people reach their goals the way someone helped me achieve mine. Also, for those who don't know, I am now married to the love of my life - Kera - who not only happens to be my companion in life, but is also my best friend. We were married in early October and followed it up by taking a week long honeymoon in Bora Bora, Tahiti. We stayed in a really nice overwater bungalow, and in fact, the movie The Couples Retreat was filmed directly across the lagoon from where we were staying. To bring the old year to a close, I was able to spend the holidays with family and friends that I don't normally get to see but maybe once a year and have good quality time with them.

So now as the old year closes, a new one opens! I am currently back in my hometown and prepping the office for the upcoming tax season. In addition, I am still finding time to get my workouts in, as well as handling contest preparation for several clients that will be competing in spring shows. I have started up this new blog to post my workouts, diets, supplementation, philosophies, etc. in addition to the sites that I already post on frequently. I will have a new website up soon, which Bob Kupniewski has generously helped me with in setting up in his spare time, and hope to have that up and running very shortly.

As for competing, I have plans to step on stage in my pro debut this fall. I haven't quite nailed down the exact shows I will be doing (much of that decision depends on what all is going on in my life at the time), but one thing is for sure - I will be setting my sights on Layne Norton in Florida come November! If everything works out, Layne and I will be competing against each other in the NGA Universe down in Florida late next year, so for those of you who follow either of us, be sure to check that out as the time comes!

With that being said, I look forward to a brand new year!

Sporto

Five for Five with Tommy Jeffers – Part Two

2010-01-01T19:12:00.003-05:00

If you missed Part One of the interview:Click Here

RZ: Having followed your progress from day one, your development has been a true inspiration. What did you learn about yourself during your most recent journey to striated glutes?

TJ: Thanks! I appreciate that! I can tell you, I learned a great deal about myself in the weeks leading up to that last competition. You start to experience some really dramatic changes, not only physically, but even more so psychologically. As you diet down to ultra lean levels, most of your hormonal processes start to shut down. Hunger shoots through the roof, libido is non-existent, mood is all over the place, etc. It’s one of those things that you can’t really describe very well; you just have to experience it to fully understand what I mean. When I say hunger, I’m not talking about your normal, every day, “I’m hungry for lunch” type of hunger. I’m talking about you being hungry as you are eating, hungry immediately after you eat, and hungry to the point that food gives you no satiety whatsoever.

Now, apply that analogy to mood swings and try to get a picture of just how cranky you can be. I’ve learned how disciplined I can be if I want to be. I’ve learned the TRUE meaning of patience. I’ve learned which people in my life truly care about and support me. I mean, the list goes on and on. Bodybuilding can be a very humbling experience, but you have to be doing it for the right reasons for it to be.

RZ: A lot of bodybuilders are hyper-obsessive compulsives. Eating disorders and body image issues are ever-present. How do you keep an even keel on things and avoid some of the negative behaviors typically associated with physique sports (i.e. binge eating, starvation, etc.)?

TJ: To fully understand why the majority of people act in that way, you have to take a look at the root of the problem. See, as I mentioned earlier in the interview, I got into bodybuilding the way most do – I had insecurity issues within myself. But, in my case, I learned what health, fitness, bodybuilding, etc. was really all about. I not only worked on my physique, but I was also working on myself as a person. Then, inevitably, my reasons why I was doing everything changed. You have to be into bodybuilding, sports, or whatever for the right reasons. If you think having a great body will solve all of your insecurity issues, you are wrong. Having a nice physique is great, but it’s still nothing more than working on the surface. You have to work on yourself as well. What I see in the people who have those issues is a great deal of insecurity. The look they have on the outside is just a façade and covers up how they feel about themselves on the inside. I maintain an even keel because I continually work on myself as a person. I read self-help and personal development books, attend church, and surround myself with positive people. And you know what? My quality of life is much better and I am able to enjoy the physique I am building because I am doing it for the right reasons.

RZ: Name your top three most influential diet and nutrition specialists and a single lesson learned from each of them.

TJ: The first one would have to be the guy that really was the first one to open my eyes to diet and training – Lyle McDonald. The big thing Lyle really taught me about diet/nutrition, was that my body really does hate me. Seriously though, the body does not want to be big and lean, it wants to be small and fat in times of severe dieting and ultra leanness (like contest prep). He really helped explain to me about the things that go on when dieting for a contest and what things we have control over, what things we can do, etc. Still to this day, he continues to give advice to me whenever I ask anything from him, and I highly recommend reading the books he has out. That’s not a shameless plug either…his books are loaded with incredible information about nutrition and physiology.

The second would have to be Layne Norton. I followed him through his journey to becoming a professional, and have since started working with him and picking his brain every chance I get. The biggest thing that Layne has taught me has to do with contest prep and not cutting out water. I, like most other natural amateurs, had been brainwashed into thinking that you need to cut water to get dry. It simply is the exact opposite. Of the many things about contest prep that he has taught me, not cutting water was the biggest eye opener for me.

The third would have to be Marc Lobliner from Scivation/Primaforce. His continuing effort to optimize all dieting approaches has had him researching many different areas. The big thing I have learned from Marc has been the different ways to skin a cat. Seriously, there is no one way to skin a cat. So many approaches can be used for different people and it’s al about finding that right approach that someone can stick to and get results from.

RZ: Name your top three most influential training specialists and a single lesson learned from each of them.

TJ: The three I mentioned above have really been influential to me in both nutrition and training. Layne has taught me a great deal about optimal approaches of training, especially for specific muscle groups, and setting up splits that just flat out work. He’s taught me a lot about slow and steady progress with small adjustments over time being the key.

Lyle, with his “no bullshit” approach has gotten all of the typical brainwashing I had from the magazines and media out of my head and taught me a lot about the differences in styles of training between naturals and drug users. I, like many others, have fallen victim to believing what I see in the mainstream media as far as training, nutrition, and the worst, supplements. Lyle has grounded me to constantly rely on the tried and true (what’s been proven to work) and always build your training schemes off of the basics – bench, squats, and deadlifts.

The third I’d probably have to go with Dante (Doggcrap). His style of training has opened up my eyes on a lot of things. I believe in a lot of his principles, especially the rest pause set, and try to incorporate his principles into my workouts all year round. Just in adding rest pauses alone, I’ve seen dramatic improvements in my physique in just weeks. He really knows his stuff and his philosophies are solid.

RZ: Are cheerios the secret to mad gainz, sw0le trapz, and rippt abz?

TJ: You bet your ass they are! Whether it’s cheerios, oats, pastas, breads, you name it…just remember that carbohydrates are not the enemy! When used right, they can be very beneficial on any dieting approach.

RZ: Tommy – you are a true sport, no pun intended… okay maybe. Once again, congrats on everything – you deserve it all.

Link For Interview #2

Five for Five with Tommy Jeffers – Part One

2010-01-01T19:11:00.000-05:00

It’s not surprising, given the online company we keep, that Tommy and I were trolling the same online forums and within a few years he’d catapulted himself into the limelight of the fitness interwebs. Beside winning the 2007 OCB Mr. Natural Indiana and gaining his IFPA pro card the same year, he’s plastered near naked on the cover of Lyle McDonald’s The Stubborn Fat Solution. Not bad for a bodybuilding nerd. I had the opportunity to interview him, so without further ado, here’s the first of a two-part interview with ‘Sporto’ Tommy Jeffers.

RZ: Tommy, you’ve been elevated into the professional ranks of natural bodybuilders. Why don’t you give us a little history lesson as to what got you here?

TJ: Growing up, I’d always been involved in sports and had a very athletic childhood. When I reached middle school, and then high school, I had become quite the skinny kid. My family didn’t have a lot of money, and I never wore any of the nice, preppy clothes, so I was picked on all the time by the “cool” kids. And then one day it just hit me. I remember the exact day too. It was during my sophomore year of high school, and on this particular day of being picked on, I had simply had enough. I remember being so mad at myself for not standing up to these kids that it was right then and there I decided to do something about it. It was then that I literally became OCD with training, nutrition, supplementation, all of it. I essentially got started into weightlifting because of insecurity issues I had with myself at the time. I mean, who isn’t insecure at that age right?

Obviously, the reasons why I do what I do now have changed, but that was my birth into the world of weightlifting. Now, as for bodybuilding, I never really had aspirations for it growing up. It didn’t even occur to me as something I would do until I the year 2004. I had just been through a very emotionally tumultuous time in my life – ended an engagement, ended my professional baseball career, didn’t know what I wanted to do with my life, etc. We’ve all been there, and if you haven’t yet, you will! But, it was that year I decided to actually try bodybuilding out at the local contest that my college has annually called Mr. ISU. It was a great experience. It gave me something in my life I felt like I could control again with the dieting, the training, etc. And best of all, I ended up winning the competition that year and I have been hooked ever since!

RZ: Tommy, that’s awesome. I think a lot of the guys in the game today can relate to your story. I was surprised about your approach for this most recent competition. In the past I know you experimented with aggressive, cylical diets. Even Lyle’s now infamous Ultimate Diet 2.0. For your latest competition, it seems you took a moderate approach vis-à-vis diet and training. Intensity non-withstanding (as obviously it was through the roof), how could the average trainee adopt the broad strokes of your modality so as to apply some of your ideas to their own plans?

TJ: That’s just it! There isn’t anything fancy or complicated with what I do. And, what I do isn’t difficult at all. You know what is? Making what I do a habit, that’s the hard part. I mean, how difficult is it to sit food on a scale and weigh it? It’s not. How difficult is it to remember to do that all the time? That’s the trick. It’s those very little things that you don’t even notice that separate the average from the elite. Let’s face it, there really hasn’t been anything revolutionary come out in the fitness industry that has caused the big and ripped look to happen any faster than doing the mundane basics over a period of time.

You know why?

Because that’s the big secret. What you see in my physique is nothing more than hard work ethic and discipline over a long period time. Consistency is what separates the average from the elite. Most people will do it for awhile, then back off, then get back in it, then back off, etc. I have been training, eating right, and supplementing the necessities for years and years. If there’s one thing I would love to hammer into the brains of all the “average” trainees it would be to stay consistent with all of this and make it part of your lifestyle. Once you do that, the results will inevitably come and it’s all downhill from there.

RZ: I know you’re not a fitness guru by anymeans, but I also know you’ve worked as a trainer. You strike me as the eternal student, but presume you have 12 weeks to take a “skinny-fat” trainee at a roughly intermediate level. He needs to get into awesome shape for (okay, let’s aim high here) a movie role. What sort of protocols what you employ to develop your ideal “Spartan?”

TJ: This is where the fun begins on my part as a trainer, and is why I love doing what I do. Most trainers that you see at a local franchise gym, have a couple of cookie-cutter programs that they put everybody on. What separates the good trainers from the bad ones is the ability to adapt and tailor specifics to each individual for whatever their needs are. As much as I’d like to think so, not everyone wants to look like a pro bodybuilder!

In a situation like that, here’s what you’d have to do. First, you have to find out roughly how much he/she needs to lose to get the desired look that he/she is wanting. That will determine what their weekly fat/body fat loss needs to be to hit their desired goal. Now, we take the weekly goal and use that to determine the calorie level per day that we need to achieve that goal. Then, I would decide the best approach (macro-nutrient ratio wise) based upon what body type they have, to determine what daily numbers he/she needs to hit. Then the training approach will be tailored to them base on recovery ability, any injuries or limitations, what machines/equipment they have access to, etc. So, essentially what I end up with is a big puzzle and my job is to put the pieces together in the most optimal way possible based on everything that I have learned over the years.

RZ: There’s been much talk recently of the merits of compound routines versus plans that focus on lower frequency and greater isolation (i.e. body part splits). I noticed for your latest competition you took on a fairly traditional bodybuilding style approach. Could you talk about your philosophies when it comes to training?

Ah yes, the infinite debate on what’s considered the most optimal approach. My training philosophy, which everything I do, preach, and teach with, does not focus on any particular routine, rather thebalancethat lies within that routine. The 3 variables that we have at play with any training routine are volume, frequency, and intensity. In my opinion, what’s far more important that what training routine/split you choose, is the balance that you have with it. Now, that doesn’t mean I don’t think that some programs are more optimal than others, because I certainly do – and that all depends on what the ultimate goal is for that individual. But, as long as you can find and attain the right balance of those 3 variables…I believe the program will work. So, again, my philosophy on training isn’t within any particular style of training, rather the balance within that style of those 3 variables.

RZ: Okay, seriously, how did you develop that kind of volume tolerance?

TJ: Hah! I will admit, for whatever reason, I have found that my body has downright freaky genetics when it comes to recovery ability and volume tolerance. And honestly, I think that’s really what it boils down to: genetics. I haven’t seen anything in my own research that has shown prolonged adaptation to high volumes of training, i.e. you can’t “train” your body to have better volume tolerance – which is why we have over-reaching/over-training. Now, I do believe that your body will adapt to anything that you can throw at it in the acute sense, but trying to prolong higher volumes of training than what your body is genetically able to recover from will just result in overtraining. So, unfortunately, it’s just that I’m a genetic freak.

Check back soon for Part Two of this installment of Five for, um, More than Five with IFPA Pro Tommy Jeffers.

OCB Mr. Natural Indiana Pictures

2010-01-01T19:08:00.000-05:00

Placing: 1st Place Overall

OCB Mr. Natural Indiana Pictures

2010-01-01T19:07:00.003-05:00

Placing: 1st Place Overall

OCB Mr. Natural Indiana 2007 Pictures

2010-01-01T19:05:00.001-05:00

Placing: 1st Place Overall

Continued Pictures

2010-01-01T19:04:00.001-05:00

Placing: 1st Place Overall

NPC Natural Northern USA 2007 Pictures

2010-01-01T19:02:00.002-05:00

Placing: 7th Place Overall

Pictures

2010-01-01T19:00:00.001-05:00

Placing: 1st Place Overall

OCB Midwest States

2010-01-01T18:54:00.004-05:00

Placing: 1st Place Overall

Julian's Testimonial

2010-01-01T18:49:00.000-05:00

Tommy Jeffers really helped and showed me a new vision af training as a natural. I wish to keep with im in my next off season and try to biuld a sharper physique. He really helped me, I, owe him a lot. I came 7th in the Mr. Universal show, but I was said it was close with the guy who was 6th as my abs are def a weak point. I need to work even more on them but I really do try soo hard already I'm improving but too slow.

Bob's Testimonial

2010-01-01T18:42:00.004-05:00

Working with Tommy Jeffers I encountered changes in my physique I never dreamed of. I went through a contest prep diet with him during my time of 5 months. Through this I experience incredible fat loss, I found the nuts and bolts of dieiting to the extreme, and in the end I found the results I was looking for. For the price, service, and results this is one of the greatest experiences I could ask for. Tommy helped me prime my body, and is giving me a chance to succeed in bodybuilding as I continue to work hard towards the stage in 2010-2011.

Dawn's Testimonial

2010-01-01T18:39:00.002-05:00

I learned so much about myself and my body and what I can accomplish when I put my mind to it. I had no idea the levels of difficulty I would face when I decided I was going to take it to the level of competing. I did encounter stumbling blocks and very difficult events personally during this contest prep and yet I found the strength and determination to overcome the obstacles and kept pushing. Tommy I have to thank you again for helping me fulfill a dream!!! I am still on cloud 9!!!

Steve's Testimonial

2010-01-01T18:35:00.003-05:00

It was the most amazing experience of my life. I am officially hooked to the world of bodybuilding. I am so excited to be bulking with Tommy. It is going to be one wild ride I am sure. I am taking the next year off to train as hard as I can with specific attention being paid to my diet. I am going to be as strict as I can be to ensure that I can gain the largest amount of muscle possible during this bulking session.

I placed 4th in my show out of 5 contestants but the learning experience was something I cannot put a price on. I learned so much about bodybuilding but also about myself.

Sean's Testimonial

2010-01-01T18:32:00.002-05:00

My next goal was to get into competition condition and I did that and made my stage debut in Oct of 08, placing 2nd in the middleweight novice division. I noted the improvements I needed to make and came back to the '09 season bigger and leaner, winning two first place class wins and one second place class placing. I have to thank Tommy Jeffers for setting up my diet and training to pertain towards my goal of stepping on stage with a victory. My goal is to continue to improve and win my pro-card in the 2010 fall season. I won my class in my last show and fell short in the overall, but I brough the best package to the stage possible with Tommy's guidance.

Weekend Workout Update's

2009-12-18T18:45:00.002-05:00

Heavy Chest & Back Day: 90%

Big Layne was in town with his wife...they spent the night with my wife and I since they were leaving from Indianapolis really early to go on their vacation. It was great to see them again and hang out for a while. I talked to Layne about a lot of things, I just hope he gave me the right advices Anyway, I'm just trying to squeeze in some workouts here before the holidays hit pretty hard. Things are continuing to rock and roll and I am hoping to carry this momentum into the new year!

BB Incline Press: 290 for 5 reps, 5 reps, 5 reps

These felt solid and smooth for 90%...I was going to determine the volume here by feel since the weight is getting pretty heavy, but the first 2 sets went up without much struggle at all, so I did the normal 3 sets here.

Rack Chins: +180lbs for 5 reps, 5 reps, 5 reps

These, as always, felt incredible. Again, I have altered the angle to be slightly more upright to hit more of a pulldown movement and I feel that these just crush my lats! Bodyweight plus 225lbs here I come!

HS Wide Chest Press: 3 plates + 25lbs each side for 10 reps; 4 plates each side for 8 reps

Just a decent auxiliary movement. I focus more on tempo and squeeze here. I've bumped up to five plates before, but I lose the mind-muscle connection when I do that, so I will keep this exercise in the auxiliary range and focus on the squeeze.

BB Pendlay Rows: 325 for 8 reps; 315 for 8 reps

As you've noticed, I dropped back down to 315 for my second set here. I have done 325 with really strong reps before, but today I just wasn't feeling it. I think the heavier rack chins today took a little more out of me than usual, so I had to bump it down to 315 for set 2. The first set was to "trappy" with the pulls off the floor. With 315 though, the reps were solid and it right where I wanted them to.

DB Incline Flys: 105s for 9 reps, 8 reps

I will let the video speak for itself:

HS Lat Pulldowns 4 plates each side for 8 reps, 8 reps[/B]

By this time, my lats were toast. I did what I could here and moved on to the fascia stretching...

DB Fly Fascia Stretch: 85s for 60 seconds
Machine Pulldown Fascia Stretch: Stack + 90lbs for 60 seconds

And...I'm spent! Had dinner with Layne and Isabel, hung out for a bit at the house, and had a great time!

Heavy Shoulders & Arms Day: 90%

Worked out at the Greenwood LA Fitness today. I had a lot of things during the day that I had to take care of, and for some reason, developed a migraine headache around 3 o'clock that continued well into the workout. Now, I am the type of person that gets a headache (always a migraine, never a small one) about 2-3 times a year. I never take medication unless it is just making me sick, dizzy, etc. I decided to lay off any ibuprofen and just let my body take care of it - which I honestly feel like that's a big reason why I hardly ever get sick or anything. Anyway, sure enough, I was struggling during the beginning part of the workout, but byt the time I got towards the second half of it - the migraine was completely gone

Smith Seated Military Press: 270 for 5 reps, 5 reps

This Smith Machine was a little different than the ones we've been using. It also felt a little heavier...but we made do with what we had and got our work in.

EZ Preacher Curls: 135 for 5 reps, 5 reps

C'mon biceps...grow for me! They felt like what 90% is supposed to feel like, so we will see how the next power day goes.

EZ Skull Crushers: 160 for 5 reps, 5 reps

Again, felt pretty solid...took my time working up to it though to make sure the elbows were ready to go. A couple of solid sets...byt this time the headache was working itself out.

BB Standing Curls: 160 for 6 reps, 165 for 5 reps PR!

I decided to bump up the weight a little and do what I could:

BB Decline Close Grip Bench Press: 315 for 8 reps; 325 for 6 reps

No headache = bump the weight! Triceps are making solid progress, so why stop? I think I was more happy my headache was completely gone than anything else though lol

DB Incline Lying Curls: 60s for 8 reps, 7 reps

Looks like the 60s are here to stay...solid sets here and nothing but all out BURN!

Cable Rope Extensions: Stack for 8 reps, 8 reps

Just a solid workout finisher before my post workout shake and a drive home. With the holidays coming up, my journal might be a little hit and miss, but I will try to post as much as I can (mine starts early now that I have 4 families lol). I hope everyone has a great holiday season!

Sporto

Legs & Calves & Abs Hypertrophy Day

2009-12-15T21:31:00.002-05:00

Legs & Calves & Abs Hypertrophy Day

This workout was dedicated to a discussion that really hit me a certain way and brought out the best in me. The discussion was over the apparent progress one can make after the inital growth phase one goes through when first getting into working out. It was over an article that Dr. Joe wrote and discussed in a different thread. There are some things I like to "agree to disagree" with and this is one of them. I simply refuse to place any limit on what I can accomplish. I WON'T DO IT. I don't care how many people way smarter than me say that I can't still achieve the best gains of my life even though I have been lifting a long time. I don't care. I will continue to perservere, I will continue to pour my heart out into the gym, and I will continue to try and perfect my physique in every single possible way that I can. I refuse to believe that the road that lies ahead is a road of diminishing returns. I believe my best years of training, along with my best ever possible physique is yet to come...so with that, I went out to ANNIHILATE some previous bests...

BB SLDL/RDL Hybrid: 455 for 9 reps PR!

Hack Squat: 14 plates for 12 reps PR!

Machine Leg Extensions: Stack for 10 reps, 10 reps
Machine Single Leg Curls: 90 for 10 reps, 10 reps
Machine Adductor Glute Squeeze: Stack + 45lbs for 10 reps, 10 reps
Seated Plate Loading Cow Raises: 6 plates for 10 reps, 9 reps, 9 reps
Standing Machine Cow Raises: The Stack + 90lbs for 10 reps, 10 reps, 10 reps
Weighted Ab Crunches: 95lb DB for 10 reps, 10 reps
Weighted Leg Raises+Hip Lifts: 25lb DB for 10 reps, 10 reps

Sorry guys, I am just not convinced that my best years are behind me. Mine are still yet to come...

Sporto

12-13-09 Progress Pictures

2009-12-14T10:53:00.004-05:00

Two Workouts

2009-12-13T19:08:00.002-05:00

Chest & Back Hypertrophy Day

BB Incline Press: 275 for 10 reps, 285 for 9 reps, 295 for 8 reps
T-Bar Rows: 5 plates + 10lbs for 8 reps, 8 reps
DB Incline Flys: 105s for 10 reps; 10 reps
HS Lat Pulldowns: 4 plates each side for 8 reps, 8 reps
Machine Flys: Stack for 10 reps, 10 reps
Machine Seated Rows: Stack + 50lbs for 8 reps, 8 reps
MM Machine Flex: 170 for 10 reps, 10 reps
HS Machine Pullovers: 6 plates + 70lbs for 10 reps, 8 reps
Chest DB Fly Fascia Stretch: 85s for 60 seconds
Back Machine Lat Pulldown Fascia Stretch: Stack + 90lbs for 60 seconds

Since I am trying to keep within certain rep ranges, and the gym only goes up to 125lb DBs, I switched over to BB Incline Press to get what I needed. I haven't done these for 8-10 reps for a while, so this was kind of nice!

Shoulders & Arms Hypertrophy Day

DB Seated Military Press: 115s for 8 reps, 7 reps
DB Standing Alternating Curls: 75s for 10 reps, 9 reps
DB Skull Crushers: 65s for 9 reps, 8 reps
Machine Rear Delt Raises: 220 for 10 reps, 10 reps, 10 reps
DB Single Arm Preacher Curl: 60 for 9 reps, 8 reps
Rope Extensions: 230 for 8 reps, 8 reps
DB Incline Curls: 60s for 8 reps
Machine Tricep Extensions: Stack for 10 reps

Heavy Leg Day: 82.5%

2009-12-10T21:37:00.002-05:00

Today was a MUCH better leg day...and probably the best leg day I've had in a while due to my IT-bands bothering me. Well, the massage therapy really helped! I had 30 minutes of work done on just the areas I needed it. Got to the gym, hopped on the bike, and felt loose enough that I didn't need it. Started to foam roll, same thing. Started to lift, stretched in between sets, and by the time I got to the Hack Squats, I had no pain. I had tension/strain, but no shooting pain like before...so I ended up being able to do lunges again which is very important to me. So let's start it off...

BB SLDL/RDL Hybrid: 405 for 5 reps, 5 reps, 5 reps, 5 reps - Sporto Tempo

These felt just fine on the legs, but my core didn't exaclty loosen up until the last set. I mean, it wasn't painful, just stiff. Since I was going slow with the Sporto Tempo, I was able to feel if something was going to tweak or not. No tweak, legs felt good, so I was off to the hack squat...

Hack Squats: 6 plates + 25lbs each side for 5 reps, 5 reps, 5 reps, 5 reps - Sporto Tempo

I'm not going to lie, this was pretty tough to do with the Sporto Tempo, but I sucked it up and got it done. I think mentally too I was just "aware" that I might have pain, so I could have been distracted from the set a little mentally. But, to my surprise, no shooting pain. It's like, I could feel it stretch and strain a little, but no sharp pain. Thank God. This meant I was going to push it and do some lunges, which I have been missing for a couple of weeks now...

DB Walking Lunges: 125s in each hand for 9 steps each leg, 9 steps each leg

Finally...no pain! Now, this doesn't mean I stop here and just do massage therapy before a leg workout (which I am going to continue to do), but I am still going to work on correcting the root of the problem. I will soon be working with a chiropractor to see what all may be causing this (in addition to all the things some of you have posted for me to look into - which is much appreciated!). But, thankfully, I am back to lunges. After 2 sets, I was getting the good ol' fashioned feeling of the muscle tear (in a good way) all over the glute/ham area. That's exactly what I needed! To take a break and a breather, we did some calves...

Seated Plate Loading Cow Raises: 6 plates for 8 reps, 6 plates+20lbs for 6 reps, 6 plates + 30lbs for 5 reps
Standing Machine Cow Raises: The stack + 90lbs for 10 reps, 9 reps, 8 reps

By this time, my calves literally felt twice as big with the blood pump I was getting...I was walking a little funny after the sets when going over to get a drink of water. The weird looks were worth it though...I've got work to do! And now, for the fun part of it hurting to breathe...

Weighted Ab Crunches: +95lbs for 10 reps, 10 reps
Weighted Leg Raises+Hip Lifts: +30lbs for 8 reps, 8 reps

Bumped up the weights a bit again and found my groove...I will probably be here for a bit for some solid weighted ab work...really hammered the core with these and felt really good after the 10 seconds post set when my stomach was stinging lol

Well, I'm excited...back to walking lunges without pain, so no more losing ground to my competition in the glute/ham department - because nothing fries that area for me like that exercise! It will be nice to see some development progress when I shed off the blubber in my ghetto booty...

Sporto

Heavy Shoulders & Arms Day: 82.5%

2009-12-08T21:22:00.002-05:00

Finally got my phone back today...I hate being without my phone! On top of that, Ryan let me borrow an iPod for some music until I can either find mine or buy a new one. So the day was off to a good start in spite for the HORRIBLE weather. Also, my mood was up from my high dose Vitamin D3

Smith Seated Military Press: 250 for 5 reps, 5 reps, 5 reps - Sporto Tempo

These are feeling strong...I didn't struggle near as much using the Sporto Tempo with this intensity level as I did the last time. I really think I might set a PR here on 100% day.

EZ Preacher Curls: 125 for 5 reps, 5 reps, 5 reps - Sporto Tempo

These are feeling better every time I do this. I've really been doing my homework on how to effectively and optimally train the biceps and they really have come a long way. Now, I know I will never have great peaks because of factors outside my control, but hopefully I can make up for it with size.

EZ Skull Crushers: 150 for 5 reps, 5 reps, 5 reps - Sporto Tempo

This is by far the toughest exercise to use the Sporto Tempo on LOL. The first set always feels like my joints are going to snap in half! But after they warm up more, the last set or two is just fine. It's always that first one though!

DB Reverse Incline Rear Raises: 55s for 8 reps, 8 reps

After a couple of sets here, my shoulders were starting to fatigue. I do get some good burn right in the area I want, but I know the reps are a little sloppy towards the end of the set. I use really strict form on the machine rear delts, so I really believe I'm getting in a good mix of work to add size and detail in this area.

BB Standing Curls: 155 for 7 reps, 6 reps

I nice little PR here by 2 reps! The last time I attmepted this was when I took a video of me doing this 5 times. I decided to see what I could do with this weight now and was able to get 2 more reps tha before. PROGRESS!

BB Decline Close Grip Bench Press: 315 for 7 reps, 7 reps

Here I bumped up the weight as well. I can't remember if I've ever done this weight for this many reps, but either way, it really nailed my triceps in a good way. Thing is, my form must be really good because I don't feel this in my chest or my shoulders like some claim they do. Mine is all in my triceps, and damn do they get fried!

DB Incline Lying Curls: 60s for 8 reps, 7 reps

Here, I bumped up the weight even more to stick this in a certain rep range. By this time I was feeling good, so I used 10lbs more in each hand than I've ever used before. I was still able to bury 8 solid reps and receive the nice torture of the burn immediately following!

Cable Rope Extensions: 220 for 8 reps, 230 for 8 reps

Nothing fancy here....I added some weight to try and work on progressive overloead for some growth. Pretty soon, I should be doing the stack with these...but baby steps for now, especially at the end of a workout!

Good stuff today...finally got my Blue Raspberry Xtend re-stocked and rocked out 6 scoops during the workout mixed with some G2 and some other goodies. Ever since I have been using Super Xtend, my workouts have been nothing short of AMAZING!

Sporto

Heavy Chest & Back Day: 82.5%

2009-12-07T22:08:00.002-05:00

Another day in the gym without any music...this sucks! I can tune out the bogus fitness center music just fine, but I would rather have the kind of music I like to listen to depending on my mood. Anyway, lots to do tonight, so I will get right to it.

BB Incline Press: 265 for 5 reps, 5 reps, 5 reps, 5 reps - Sporto Tempo

Again, on both 70% and 82.5% days, I use the Sporto Tempo for my reps. Works well here and helps get a little more out of the lower intensity sets.

Rack Chins: +145lbs for 5 reps, 5 reps, 5 reps, 5 reps - Sporto Tempo

We kept the angle to be more upright (and will ocntinue to do so) so that it mimicks more of a lat pulldown/pull up than a row. Great feel here, got some weird looks, but got done what I needed to get done. These lower intensity sets at that tempo really get the blood flowing in those areas...I mean, at this point I was looking rather large in the mirror (of course the excellent lighting helps too lol)

HS Wide Chest Press: 3 plates + 25lbs each side for 10 reps, 10 reps - Sporto Tempo

Here I kept the same weight and opted for a few more reps with the slower tempo. I'm trying different little things with this exercise each time to see how certain things feel. I went with a little wider grip on these today and got a little better burn in the chest. I will probably stick with that...

BB Pendlay Rows: 325 for 8 reps, 8 reps

Very powerful reps. My two sets were nearly identical. Reps 1-7 were with no upright body movement and great squeeze, and then on rep 8 I lifted a little just to complete the rep. These are getting stronger...hopefully that will translate to a more denser back when the time comes.

DB Incline Flys: 105s for 10 reps; 9 reps - Sporto Tempo

I was really gearing up for the first set here because I was trying to get it on video, but the camera had no battery left. No worries...just ended up doing the most ever reps with this weight and had my pec muscles cramp a little after the set. No big deal No strain on the shoulders either...which is a good thing with that kind of weight!

HS Lat Pulldowns 3 plates + 25lbs each side for 10 reps, 4 plates each side for 8 reps - Sporto Tempo[/B]

I wasn't sure how these were going to feel, but after I did the first set for 10 reps with a very slow tempo, I bumped up to 4 plates and gave it all I had. Sure enough, I'm was able to get 8 reps with a slow tempo and got that deep burn that Ron Burgandy talks about If people would have heard me counting, they would have known I did over a thousand...

DB Fly Fascia Stretch: 85s for 60 seconds
Machine Pulldown Fascia Stretch: Stack + 90lbs for 60 seconds

As always, a nice way to finish a chest/back workout...by this time, I was pretty euphoric and ready to head home. Got a lot of things to do today and tomorrow to help get ready for this weekend - our first of many christmas celebrations.

Sporto

Legs & Calves & Abs Hypertrophy Day

2009-12-06T08:04:00.002-05:00

http://forum.bodybuilding.com/showpost.php?p=418522731&postcount=91

oday was ok. I didn't have the greatest workout, but it was still ok. I didn't have any music, which believe it or not makes a big difference with me, and I lifted earlier than normal, so only had my breakfast in me beforehand (whereas normally I have a few meals in). I'm about to go run some errands and do some Christmas shopping, so this will be short and sweet.

BB SLDL/RDL Hybrid: 405 for 10 reps, 425 for 10 reps

Actually I do believe that's the most weight I've ever been able to do for 10 reps with this exercise...so that's good! I'm using exercises right now that don't bother the IT-bands, so I'm going to use this exercise on both my power and hypertrophy days.

Hack Squat: 12 plates for 10 reps, 12 plates + 50lbs for 10 reps

Took my time warming up to make sure the IT-bands weren't too painful. They seemed ok...I had some slight pain on the working sets, but it wasn't anything I couldn't tolerate for the sake of the set. Hopefully I will be back to lunging before too long.

Machine Leg Extensions: Stack for 10 reps, 10 reps

Just a couple of sets to focus on form and squeeze...normally I would be doing lunges instead, but not quite yet...

Machine Adductor Glute Squeeze: Stack + 45lbs for 10 reps, 10 reps

Again, to make up for not being able to do lunges juet yet. I wasn't trying to push the envelope with the weight...just focusing on form and squeeze.

Seated Plate Loading Cow Raises: 6 plates for 10 reps, 8 reps, 8 reps
Standing Machine Cow Raises: The Stack + 90lbs for 10 reps, 8 reps, 8 reps

A few cow exercises...The weight I use is perfect - I get no deeper burn throughout my entire calf than doing these 2 exercises with the Sporto Tempo.

Weighted Ab Crunches: 90lb DB for 10 reps, 10 reps
Weighted Leg Raises+Hip Lifts: 25lb DB for 10 reps, 10 reps

A couple of weighted ab exercises to top of the workout. Only 3 words come to mind when we are doing abs - HURTS TO BREATHE! And the pain sticks for like 5 seconds after you are done with the weight...and then it's like slight euphoria sets in. It's rather pleasant

Off to run some errands...tomorrow is an off day and we are back on the progression come Monday!

Sporto

Shoulders & Arms Hypertrophy Day

2009-12-04T20:00:00.001-05:00

http://forums.musculardevelopment.com/showpost.php?p=1772485&postcount=60

So...my phone broke last night at the gym - that's only the 5th phone I've gone through this last year LOL. Anyway, I had insurance this time and they are overnighting me one tomorrow - bad thing was I had no music to listen to for today's workout. I didn't let it effect my intensity, but it was a little harder to keep things moving and to gear up for sets though. Hopefully I will get it sometime tomorrow before the leg workout!

DB Seated Military Press: 115s for 8 reps, 7 reps

I really wanted to see where I stood on the 115s for this exercise. They are about right on par with what I thought they would be. I will probably use these from now on until I can bust out 10 reps...

DB Standing Alternating Curls: 75s for 10 reps, 8 reps

These are so tough for me...I was able to get 1 more rep than last workout on the first set, but the second set remained the same. Still, though, 1 rep is still progress! THe pain in the biceps stuck for about 5 seconds after the lift LOL...I was getting wierd looks because of the grimace on my face after the set!

DB Skull Crushers: 60s for 10 reps, 10 reps

A little change of pace here. We decided to try something different here and it turns out I really like this exercise! We performed these in the exact same way we do the EZ bar skull crushers, only we are holding dumbbells. The burn was a lot deeper! This is definitely a keeper for hyper days from now on!

Machine Rear Delt Raises: 215 for 10 reps, 10 reps, 10 reps, 10 reps

I felt like just finishing out shoulders with this one exercise for 4 sets. I'm able to really control the weight on the machine through the eccentric part of the lift, so on hyper days, I may just stick to this exercise and leave the db reverse incline rear raises to being a power auxiliary exercise.

DB Single Arm Preacher Curl: 55 for 10 reps, 9 reps

Again, the pain after this exercise stuck for a good five seconds afterwards...It's kind of a good pain in a masochistic kind of way Anyway, I was able to best this set by yet another rep - hopefully that means progress in the bicep area and getting these 14 inch arms to grow! LOL

Rope Extensions: 200 for 10 reps, 10 reps

Just for a change of pace, kept a little lighter intensity exercise in the mix today to focus on form and squeeze. I hadn't done these in a while, but got what I wanted out of them no less.

DB Incline Curls: 50s for 10 reps, 8 reps

This is probably my favorite bicep exercise right now - I love the way gravity works during the range of motion on this one. I upped the reps another one here as well, but they quickly faded in the second set - at this point they were definitely CASHED!

Machine Tricep Extensions: Stack + 25 for 10 reps, 10 reps

Last exericse to top off the workout - nothing fancy, just a good machine exercise for the triceps to work on form and squeeze. Actually, after the db skull crushers, these were a lot mroe difficult than before...which says something about the db skull crushers!

So far so good...the intensity was still there, but I REALLY missed my music today! Hopefully I will have some for tomorrow...I can't imagine trying to go all out on a heavy leg set and not have Disturbed screaming in my ear Gonna take the wife out on a date tonight and then hit up some emails. Until tomorrow...keep crushing it!

Sporto

Updated Workout

2009-12-04T17:27:00.003-05:00

You can find all of my workouts on my bodybuilding.com Workout Journal located here:

http://forum.bodybuilding.com/showthread.php?t=120290141

From last night here is my workout:

Chest & Back Hypertrophy Day

Today was a very interesting (and entertaining) day! I was actually in Terre Haute for the morning getting stuff done at the office to get it ready for the season...nothing big, just all the little details to make sure we start of the season smooth. Weather was crappy, so when I was out and about running errands, there were a lot of just grumpy people everywhere. The weather tends to do that. That, and unemployment is way up, so normally half these people would have jobs LOL. Anyway, I decided to lift at a different gym in Indy for some different scenery (well, there was one other reason, but I won't get into that lol). It was a good change of pace. I met up with the workout partners and we started off to blast chest and back...

DB Incline Press: 125's for 15 reps, 12 reps

Nothing like starting off the workout with a PR Today was a little different...I had some extra motivation going into today's workout and was just feeling like today was going to be a strong workout. That's the most I've ever incline pressed the 125s (the heaviest DBs the gym has). I would have like to have stayed in the 8-10 rep range, but I am just working with what I got right now. I've got a few things on the Christmas list that will help with these though, so we will have to wait and see what Santa brings LOL

T-Bar Rows: 5 plates for 8 reps, 5 plates + 10lbs for 8 reps

Now, because I went into a higher rep range on the previous exercise, I decided to stay in the 8-10 rep range here and lean towards the heavy side. I couldn't remember what I did last time, so I jsut started off with 5 plates. When I got to eight, I knew I had more in the tank, but I wanted to bump up the weight for the next set, so I just racked it to see what I could get for the second set. Set was solid and the back was lit up after this.

DB Incline Flys: 105s for 10 reps; 10 reps

Again, I was on a mission today, so I aimed to better the last workout...which I was able to do by 1 rep. Hey! Don't laugh! It counts! Now that I have the form, tempo, and range of motion down on these, they KILL my pecs...I love it!

Machine Seated Lat Pulldowns: Stack + 25lbs for 10 reps, Stack + 45lbs for 10 reps

This gym didn't have the Hammer Strength Equipment that I was used to using at my normal gym, so we just did the standard seated lat pulldowns as a filler. I got some weird looks adding the plates to the stack, but I gotta do what I gotta do! Those machines need more weight!

Machine Flys: Stack + 25lbs for 10 reps, Stack + 45lbs for 10 reps

This machine was similar to the one at my old gym, so we went ahead and used it. The weight was lighter though, so I needed to add weight to the stack to hit my rep ranges...the weight looks deceiving as I write it, but it's very similar to what I was doing at the other gym.

Machine Seated Rows: Stack + 50lbs for 10 reps, 8 reps

This was the same exercise we had at the other gym and the weight felt about the same as well. I started incorporating a deeper stretch at the start and really activating my traps and rhomboids during the first part of the lift to get the most out of it. It really lit up my back more than normal, so that's a plus!

Cable Crossovers: 110 for 10 reps, 10 reps

They didn't have the weird most muscular flex machine, so we just did some cable crossovers as another filler exercise. Nothing fancy, Just good form, squeeze and hitting a rep range. It was a nice last set for chest though, I haven't done those in a while!

HS Machine Pullovers: 6 plates + 50lbs for 10 reps, 8 plates for 8 reps

I really tried going for it on the last set there with 8 plates loaded up, but by about the 6th and 7th rep, my lats felt like they were going to detach, so it was best to just call it a night LOL. Except, we still had fascia stretches LOL

Chest DB Fly Fascia Stretch: 85s for 56 seconds
Back Machine Lat Pulldown Fascia Stretch: Stack + 90lbs for 60 seconds

I couldn't remember what I did last time for the chest, but I could only hold the 85s for 56 seconds before I let them down as I started to feel it in my shoulder a bit. So to be safe, I just laid them down. The back stretch was easy with just the 45 last time, so I added another one and it reall hurt my wrists from the straps more than anything. I may have to think of another way to do this...

Very solid. The new scenery helped and it was nice to get into a different gym for a change. Tomorrow we are going to try and lift a little early, which is nice because NO ONE is at the gym on a Friday LOL (except the people who really want it). Hope everyone had a good evening and we will pick it right back up tomorrow!

Sporto