Roo's 2010 Season of Glory

[MickyWinz]

Originally Posted by AustrianOakJr

THe ONLY reason I stick with the fall circuit.

Summer is hard with the BBQ's, family events, camping, and road trips......but the holidays is REAL hard. So much of the holidays is celebrated with food as a main component, it just wouldnt feel right skipping those meals. You must make some allowance to splurge a bit on THE day of the holiday, no?

Amen brother! I stick with the fall as well. There are three days a year where all the rules are out the window. The day after a show, Thanksgiving and Christmas. I am a teacher as well so having the summer off to train for shows is just another reason in a long list I like the fall shows. Hats off to all of you that compete in the spring, but count me out for now!

[rich55]

Originally Posted by RooRooTJ

3 sets?!?! haha I thought I only had to do 1. haha damn that is gonna hurt even more.

Yes 3. That's how we roll. Most people complain after two and wonder how it's possible to do 3. It's possible. Next level stuff!!!

Originally Posted by RooRooTJ

I know I usually have started after Jan 1st for the spring shows, but this time it is straight business. Hopefully Rich lets me have my cheat days on the Holidays. haha I have had to do it with the smaller Holidays, like Easter and Labor Days, but this will be a big test.

Cheat days are in your future if on track. But, you haven't even started dieting yet so don't start drooling too much over the holidays

Originally Posted by MickyWinz

Amen brother! I stick with the fall as well. There are three days a year where all the rules are out the window. The day after a show, Thanksgiving and Christmas. I am a teacher as well so having the summer off to train for shows is just another reason in a long list I like the fall shows. Hats off to all of you that compete in the spring, but count me out for now!

Big Mick in the house! Something tells me you could afford to eat some pumpkin pie and mashed potatoes with your see-through skin, haha.

[RooRooTJ]

Originally Posted by rich55

Yes 3. That's how we roll. Most people complain after two and wonder how it's possible to do 3. It's possible. Next level stuff!!!

Damn tried that yesterday but only came up with two. Would have been able to get the 3rd but that damn puking. haha

Cheat days are in your future if on track. But, you haven't even started dieting yet so don't start drooling too much over the holidays

Haha I know. I actually try to go the entire prep without any cheats so I am sure I can make it.

Big Mick in the house! Something tells me you could afford to eat some pumpkin pie and mashed potatoes with your see-through skin, haha.

This level of conditioning is my goal. See through skin or bust

[RooRooTJ]

Originally Posted by MickyWinz

Amen brother! I stick with the fall as well. There are three days a year where all the rules are out the window. The day after a show, Thanksgiving and Christmas. I am a teacher as well so having the summer off to train for shows is just another reason in a long list I like the fall shows. Hats off to all of you that compete in the spring, but count me out for now!

I actually think summer is harder since I am usually on vacation a little more. Makes it harder to diet for me. Plus with all the nice days, I would much rather be outside bbq and enjoying a cold one.

[RooRooTJ]

Ouch...that is all I have to say after yesterday's debacle. Torched my legs. Got to get those hams to grow and those quads.

Smith Machine Squats
225x5,275x5,315x5,365x5,415x2

Leg Press
450x15,540x15,630x10,720x8,720x8

Leg Ext Plate Loaded
90x15,110x12,140x10,160x8

Sumo Stance Deads
165x15,165x15,185x10,205x9

High Stance Leg Press
180x20,270x20,360x15,360x12

Walking Lunges
BWx25 per leg, +20x25/leg

[RooRooTJ]

Quick delt workout last night. Very little rest in between sets so almost felt like cardio.



Military Press
135x12,165x10,185x8,205x5

Straight Bar Front Raise
45x12,65x10,85x8,105x6

Incline Rear Delt Pull
95x12,145x10,165x10,185x8

Side Cable Raises
35x12,40x10,40x10

[RooRooTJ]

are these fixed yet?

[RooRooTJ]

Sundays workout


Wide Grips Pullups w/ static hold
5xbw,5x+10,5x+20,5x+25,5x+25

Bent over BB Rolls
155x15,185x10,205x10,225x8,235x6

Seated Cable Rows
180x10,200x8,230x6,250x6

Straight Arm pulldowns
900x15,100x12,110x10,120x10
--superset--
Underhand Pulldowns
150x8,160x8,170x6,170x6

DB Shrugs
95x10,1055x10,115x10,120x10

BB Curls
70x10,80x10,80x8,90x6
--superset--
DB Curls
30x8,35x8,40x6,40x5

[RooRooTJ]

Last week of normal before prep begins Sunday. I will try to get some pics up Fri or Saturday. Went in to the gym last night and felt good, but the strength was just not there for some reason. Only thing I did differently was take a walk with the woman before lifting. Oh well I am still feeling it today and felt like I got a good workout in.

Bench
185x12,225x10,245x8,265x6,275x4.285x2

Incline Bench
135x12,165x10,185x8,205x7,225x5

Decline Bench
135x10,185x10,205x8,225x6

Incline Flys
50x10x3

[J_Bo]

Originally Posted by RooRooTJ

Straight Arm pulldowns
900x15,100x12,110x10,120x10

Nice job on the 900 x 15!!!

[RooRooTJ]

Originally Posted by J_Bo

Nice job on the 900 x 15!!!

haha didnt even notice that. That would be sweet to do though, in any lift.

[RooRooTJ]

So I have come up with a new work for Rich's hamstring workout for me. I am going to call it the baconator. Each time I do it my hams are fried. haha And only was able to get two sets of the walking lunges again. Next week I am getting all three


Smith Machine Squats
225x5,275x5,315x5,365x5,415x2

Hack Squat
180x8,210x8,230x8,250x8

Leg Ext
90x15,130x12,170x10,180x8,200x6

Sumo Stance Deads
155x15,205x15,225x9,225x8

High Stance Leg Press
180x20,270x20,360x15,360x12

Walking Lunges
BWx25 per leg, +20x25/leg

[J_Bo]

Originally Posted by RooRooTJ

haha didnt even notice that. That would be sweet to do though, in any lift.

Oh it was a typo, huh? Guess i have to climb the ladder and take you off of that pedestal

[RooRooTJ]

Originally Posted by J_Bo

Oh it was a typo, huh? Guess i have to climb the ladder and take you off of that pedestal

haha you wont have far to climb. It isnt that tall

[RooRooTJ]

So after a good day off wed, back at it yesterday with arms. I usually go shoulders, but they are still a bit sore from Chest day, so I just switched them around. Only two more days of freedom.. Camera is still not working so gonna borrow my parents on Sunday to take some 20 week out starting pics.

BB Curls
65x12,85x10,95x10,105x8,115x6
Really tried to get the squeeze at the top here

Incline DB Curls
25x10,30x10,35x8,40x7
3 secs on the way down to get a good reverse feel

Plate loaded Preacher Curls
90x10,90x9,90x9,90x7
---superset---
Overhead Tri Ext
120x10,140x10,170x10,190x9

Rope Ext
90x12,100x12,110x10,120x10

1 Handed Reverse Grip Pulldowns
40x12,45x12,50x10,55x9

[rich55]

Originally Posted by RooRooTJ

So I have come up with a new work for Rich's hamstring workout for me. I am going to call it the baconator. Each time I do it my hams are fried. haha And only was able to get two sets of the walking lunges again. Next week I am getting all three


Smith Machine Squats
225x5,275x5,315x5,365x5,415x2

Hack Squat
180x8,210x8,230x8,250x8

Leg Ext
90x15,130x12,170x10,180x8,200x6

Sumo Stance Deads
155x15,205x15,225x9,225x8

High Stance Leg Press
180x20,270x20,360x15,360x12

Walking Lunges
BWx25 per leg, +20x25/leg

YEAH BUDDY!! 3 sets and you will have become a man! Out-train your competition. Enjoy your weekend and then get on the plan!!

[RooRooTJ]

Originally Posted by rich55

YEAH BUDDY!! 3 sets and you will have become a man! Out-train your competition. Enjoy your weekend and then get on the plan!!

I guess I must become a man this week then. Weekend was good, but the plan started today. Only 139 more days. It is gonna be good.

[RooRooTJ]

So really wanted to hit my shoulders and traps hard friday. Especially my rear delts. So I destroyed them. Still a little sore today.

Military Press
135x12,155x10,165x8,175x8,185x6

DB Front Raise
35x10,35x10,40x10
---superset---
DB Rear Flys
25x10,25x10,30x10

Rear Cable Flys
40x10,45x10,50x10

Reverse Pec Deck
120x10,130x10,140x10,150x9
---superset---
HS Shoulder Press
140x10,180x10,210x8,230x7

Seated DB Shrugs
85x10x3
---superset---
Seated DB Side Lat
25x10x3

Behind the back Shrugs
180x10,230x10,230x10,230x10

[RooRooTJ]

SO the diet started for real yesterday. After a nice weekend of relaxing and enjoying some food I wont be having in awhile I weighted in at a slightly bloated 203. I had been around 197 for the last couple of weeks but think the indulgence kicked it up a little. haha I will be monitoring every couple of days, but am more interested in tighting up and hardening these first 4 weeks. Back/Bis were hit hard yesterday.


Wide Grips Pullups w/ static hold
5xbw,5x10,5x+20,5x+25,5x+25

Bent over BB Rolls
155x15,185x10,205x10,225x8,235x6

Seated Cable Rows
180x10,210x8,240x6,260x6

Straight Arm pulldowns
80x15,95x12,110x10,120x10
--superset--
Underhand Pulldowns
150x8,150x8,160x6,160x6

DB Shrugs
90x10,90x10,90x10,90x10
--superset--
BB Curls
90x10,100x8,100x8,110x6

1 arm Preacher
45x10,55x8,60x6

HS Shrugs
180x10,270x10,270x10,270x10

DB Crossbody Curls
30x10,35x10,40x10

25 min of LISS cardio

Diet was on point

[stayfit2008]

Wheres the starting pics?

[RooRooTJ]

Originally Posted by stayfit2008

Wheres the starting pics?

They are coming. Tried yesterday but to no avail. Will try again tonight

[RooRooTJ]

So here they are. Still a bit bloated but they will have to do. Tried to gain as much quality weight during this offseason, but with the wedding and honeymoon I put on a little fat. I felt I made some really good progress though and can't wait to see the full results. So lets get it on

[jked4life]

Nice! Sub'd for sure on this one.

I'll be seeing you at the INBF Northern States in Buffalo March 20th. It'll be awesome to have somebody from the boards there.

Looks like you have some great support in your corner via Rich. I've poked through his journal and he really seems like he knows what he's doing. You're in good hands

I've been bringing it down for a month now, but I officially started prep this week as well.

It looks like you move some pretty darn solid weight too. It's gonna be an awesome ride!

[RooRooTJ]

Originally Posted by jked4life

Nice! Sub'd for sure on this one.

I'll be seeing you at the INBF Northern States in Buffalo March 20th. It'll be awesome to have somebody from the boards there.

Looks like you have some great support in your corner via Rich. I've poked through his journal and he really seems like he knows what he's doing. You're in good hands

I've been bringing it down for a month now, but I officially started prep this week as well.

It looks like you move some pretty darn solid weight too. It's gonna be an awesome ride!

Thanks. It should be a great show. Rich is a great guy and trainer. I can wait to see the results after doing this prep with him. If it isn't too far and you are thinking of another show, he runs a great one in Columbus in mid April.

I kinda have been trying to gain as much quality weight in the last month and just enjoy it cause this dieting for at least the next 20 weeks is gonna be tough. haha

[jked4life]

Originally Posted by AustrianOakJr

THe ONLY reason I stick with the fall circuit.

Summer is hard with the BBQ's, family events, camping, and road trips......but the holidays is REAL hard. So much of the holidays is celebrated with food as a main component, it just wouldnt feel right skipping those meals. You must make some allowance to splurge a bit on THE day of the holiday, no?

Originally Posted by MickyWinz

Amen brother! I stick with the fall as well. There are three days a year where all the rules are out the window. The day after a show, Thanksgiving and Christmas. I am a teacher as well so having the summer off to train for shows is just another reason in a long list I like the fall shows. Hats off to all of you that compete in the spring, but count me out for now!

It's funny. I'm a teacher like both of you guys but I feel the opposite.

I have so much trouble sticking to a diet over the summer when my wife and I are traveling all over the place and have all that time off. Plus, bbq food is much more a weakness for me than holiday food. For me, I have time to train a lot and opportunities to eat---perfect offseason scenario!!!

Holidays will be pretty hard but just gotta make them on refeed days and keep it under raps.








BTW, where do you do your static holds on your pullups? Top or bottom? Also, why the Smith Squats? I'm certainly not a smith hater (I use it a lot) but I was curious if there was a specific reason for those.

[RooRooTJ]

Originally Posted by jked4life

BTW, where do you do your static holds on your pullups? Top or bottom? Also, why the Smith Squats? I'm certainly not a smith hater (I use it a lot) but I was curious if there was a specific reason for those.

I do static holds at both the top and bottom. Trying to grow my lats as wide as I can.

I use the smith alot for squats cause I had knee surgery a few years ago and have never been the same. I just feel safer with the Smith. I also can go heavier cause I feel like I am safer.

[jked4life]

Originally Posted by RooRooTJ

I do static holds at both the top and bottom. Trying to grow my lats as wide as I can.

I use the smith alot for squats cause I had knee surgery a few years ago and have never been the same. I just feel safer with the Smith. I also can go heavier cause I feel like I am safer.

Hmm... I kind of like that idea for the pullups.

I hear you on the squats. You don't want to put yourself in harms way. I use the smith quite a bit for shoulder stuff for the same reason. I've got two bum shoulders and I feel better about using it in many scenario's.

[AustrianOakJr]

Originally Posted by jked4life

It's funny. I'm a teacher like both of you guys but I feel the opposite.

I have so much trouble sticking to a diet over the summer when my wife and I are traveling all over the place and have all that time off. Plus, bbq food is much more a weakness for me than holiday food. For me, I have time to train a lot and opportunities to eat---perfect offseason scenario!!!

Holidays will be pretty hard but just gotta make them on refeed days and keep it under raps.


.

I hear you.....the summer time has its pulls, for sure. In reality, I can kind of cheat here and there through the month of June and July and not skip a beat for fat loss. ITs the beginning of the diet and fat just melts off. Its the end of August, September and October where I have to really focus. And it is easier when im on a work schedule. I get up at 5AM every morning, hit the cardio, do my work thing where the meal times are the same every day, and then train before I go home at night.....like clockwork. Being at school also makes it hard to grab an extra pretzel or two here and there because I only bring the food I need to eat for the day. So, it helps with my fight against the urge to cheat when I really have to get serious.

BTW, RooRooTJ.....pics look good. Definately have some fat to move, but you've got the time to do it. Should be good to see you up against Matt. Are you doing any other shows beside Buffalo?

[RooRooTJ]

Originally Posted by jked4life

Hmm... I kind of like that idea for the pullups.

I hear you on the squats. You don't want to put yourself in harms way. I use the smith quite a bit for shoulder stuff for the same reason. I've got two bum shoulders and I feel better about using it in many scenario's.

Yeah gotta to go big, but still have to be safe. No time for injuries now

Originally Posted by AustrianOakJr

I hear you.....the summer time has its pulls, for sure. In reality, I can kind of cheat here and there through the month of June and July and not skip a beat for fat loss. ITs the beginning of the diet and fat just melts off. Its the end of August, September and October where I have to really focus. And it is easier when im on a work schedule. I get up at 5AM every morning, hit the cardio, do my work thing where the meal times are the same every day, and then train before I go home at night.....like clockwork. Being at school also makes it hard to grab an extra pretzel or two here and there because I only bring the food I need to eat for the day. So, it helps with my fight against the urge to cheat when I really have to get serious.

BTW, RooRooTJ.....pics look good. Definately have some fat to move, but you've got the time to do it. Should be good to see you up against Matt. Are you doing any other shows beside Buffalo?

Thank Oak, Yeah definitely put on like 5 or more lbs this last week or so, but that is why I am giving myself plenty of time.

[RooRooTJ]

Almost forgot yesterday's workout. Nothing special, just heavy as I can

Bench
185x10,225x8,235x8,245x6,260x4

Incline DB Press
80x10,85x8,90x8,100x5

Decline Bench
135x10,185x10,225x8,245x6

Skullcrushers
85x10,85x10,85x10
--superset--
DB Pullovers
65x10x3

HS Pushdowns
190x12,210x10,210x10
--superset--
Pec Deck
140x10,150x10,150x10

Overhead Rope Ext
90x10,100x10,110x10,120x10