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06-23-2008, 04:34 AM #31
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06-23-2008, 04:39 AM #32
- Join Date: Jan 2006
- Location: East Meadow, New York, United States
- Posts: 3,977
- Rep Power: 3861
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06-23-2008, 11:39 AM #33
- Join Date: Jan 2006
- Location: East Meadow, New York, United States
- Posts: 3,977
- Rep Power: 3861
6/23 Upper Body Thrashing!!
Happy Monday everyone!
I have a couple of things to announce but first here is my workout!
Today was my new rotation of my upper body power day
BB Reverse Bent Over Rows on bench
(similar form to this http://www.youtube.com/watch?v=Lek0D7KWulA&feature=user )
225lbs for 8 reps
1-Arm DB Rows on bench
115lbs for 10 reps
Chin-ups
50 reps total done in 5 sets (by the end of 3 weeks i want to try and get 50 reps done in 3-4 sets)
Weighted Hangs with more emphasis on "flaring my back"
90lbs held for 1 minute
DB Rear Delt Raises w/ head on Bench
(here is the link to view the exercise http://www.bodybuilding.com/fun/2002/bentheadbench2.jpg )
30lbs for 10 reps
Barbell Standing Press (i absolutely love how these feel)
155 for 4 (granted i did the same weight on sat thats not to bad)
Flat Bench Press
275lbs for 4 reps + 1 rep with a pause on the bottom
Cable Crossover
4 x 8 (to0 easy)
EZ-Barbell Curls strict
100lbs for 5 reps
Cordova Barbell Curls
( http://jimcordova.com/videos/videos.php?id=14 )
65lbs for 8 reps
Decline Tricep Press
225lbs for 6 reps
Overhead DB Tricep Extensions
80lbs for 12 reps
Notes: Good solid workout....Chinups killed me...i was reading Arnold Schwarzenegger's book this weekend and in it he said that Franco Columbo used to do 10 sets of 25 reps for pullups!!! His back was huge ( http://youtube.com/watch?v=6Vkq3CIhJPw )
so i decided to start incorporating more chin-ups in my routine since i need more lower lats!
So my announcement for the day is....drum roll please............On July 25th i have decided to compete in a Powerlifting meet!! Thats right I want to show everyone that not only do i look good but that I am just as strong as i look!!! I will not be changing my training or diet or anything i will go into the meet as is and do my best!!!!
Here is the link to prove that i am participating!
http://virtualmeet.net/community/participants
Take Home Message: When your trying to get to the top of a mountain you have to be hungrier then everyone else climbing the same mountain......Theres guys right now that are doing the same shows as me that are probably way ahead of me.....I am trying to get to the top of that mountain....i need to be Hungry!!! (I stole that quote from Arnold hahah)
Stay Hungry!!!!AB Fitness Center
(The Best Personal Training Gym to Work for in NY)
Apply Below
www.ABFitnessCenter.com/career
Instagram: @abfitness
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06-24-2008, 02:08 AM #34
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06-24-2008, 08:26 AM #35
- Join Date: Jan 2006
- Location: East Meadow, New York, United States
- Posts: 3,977
- Rep Power: 3861
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06-24-2008, 11:26 AM #36
- Join Date: Jan 2006
- Location: East Meadow, New York, United States
- Posts: 3,977
- Rep Power: 3861
6/24 Leg Refinement Day
so this morning before work i decided to send out my entry form for my first bodybuilding contest of this season. Let me tell you i had an amazing workout session today because of it! My intensity was way up! Today was more of a refinement day for my legs, i have plenty of leg mass but now i must work on seperation and more detail
Todays Workout:
Rectus Femoris Cable Lift
40 for 10 reps
Leg Press with Legs Flared
4 plates per side for 12 reps
Leg Press with Feet Close in
5 plates for 12 reps
Barbell Stifflegged Dead lifts
225lbs for 12 reps
Glut Ham Raises
bw for 11 reps (this was tough after doing stifflegged deadlifts)
Standing Calve Raises Strip Set
3 sets of 300lbs for 15 reps cut to 200lbs for 15 reps cut to 100 for 15 reps
Followed by 30 min Low Intensity Cardio
Burning 241 calories
Then followed by 15 minutes posing practice
As i sit here and write this my legs are pulsing.....but i can definately see more lines coming in!!!
Todays Quote:
"Cause sometimes you feel tired, feel weak, and when you feel weak, you feel like you wanna just give up, But you gotta search within you, you gotta find that inner strength and just pull it out of you and get that motivation to not give up and not be a quitter, no matter how bad you wanna just fall flat on your face and collapse.......I will not fall, I will stand tall, Feels like no one could beat me"
-Till I Collapse-Eminem
BRING IT ON!!!!!!!!!!AB Fitness Center
(The Best Personal Training Gym to Work for in NY)
Apply Below
www.ABFitnessCenter.com/career
Instagram: @abfitness
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06-24-2008, 11:35 AM #37
- Join Date: Dec 2002
- Location: North Carolina, United States
- Age: 43
- Posts: 6,574
- Rep Power: 9951
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06-24-2008, 11:37 AM #38
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06-24-2008, 11:52 AM #39
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06-24-2008, 02:31 PM #40
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06-25-2008, 11:06 AM #41
- Join Date: Jan 2006
- Location: East Meadow, New York, United States
- Posts: 3,977
- Rep Power: 3861
6/25 Rest/HIIT
Hello everyone
Not really much to report today
i did my HIIT cardio today
5 min warmup
15 Interval Sprints (8 minutes on the bike, 7 minutes on the rower)
5 min Cooldown
i was hitting some poses in the mirror today....my legs seem to look better with each passing day....i am really excited to see the kind of package i am gonna bring to the stage this time around
Bodybuilding is more about how you can improve YOUR physique so i need to stop worrying about the others i am going to go against and just realize that i need to just beat myself (I feel like i already outconditioned myself though)
Diet was right on point.....lately i have been nailing my meal timing.....Everyday the same times....kind of scary actually at exactly 3pm will be my next meal.....i even have my xtend between meals at the exact same time!!! I'll do anything to win!AB Fitness Center
(The Best Personal Training Gym to Work for in NY)
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www.ABFitnessCenter.com/career
Instagram: @abfitness
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06-26-2008, 11:05 AM #42
- Join Date: Jan 2006
- Location: East Meadow, New York, United States
- Posts: 3,977
- Rep Power: 3861
6/26 Chest and Arms Workout #1 of the day
Hello everyone
So this Saturday I will be attending the INBF Natural Hercules in Manhattan New York, not to actually be in the show but I will be helping a friend prepare for his first show. So i am sure i will be all fired up come sunday!
Anyway due to the show being an all day event i have decided to use my re-feed day and workout a split routine today, working chest and arms in the morning followed by Shoulders and Back this evening. This leaves Saturday wide open for me, all i have to do is bring my meals with me and eat them. I will not have to worry about training
Heres my workout for This morning
Chest and Arms
Incline Cable Flye
50lbs for 12 reps
Incline DB Press
105lbs for 8 reps
Incline Chest Busters
70lbs for 7 reps
Incline DB Curls
50lbs for 6 reps
Ez-Barbell Tricep Extensions
105lbs for 12 reps
Seated Alternating DB Curls
40lbs for 12 reps
Cable V-Bar Pushdown
80lbs for 12 reps (PR)
So thats session 1, I will report back later with session #2AB Fitness Center
(The Best Personal Training Gym to Work for in NY)
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06-26-2008, 11:26 AM #43
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06-26-2008, 12:06 PM #44
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06-26-2008, 12:32 PM #45
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06-26-2008, 12:45 PM #46
- Join Date: Jan 2006
- Location: East Meadow, New York, United States
- Posts: 3,977
- Rep Power: 3861
here are some quick pics i flashed.....keep in mind i have my lil sis taking the pics lol she just snaps the camera and i go ahead btwn poses
sometimes she takes pics of me btwn poses lolAB Fitness Center
(The Best Personal Training Gym to Work for in NY)
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www.ABFitnessCenter.com/career
Instagram: @abfitness
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06-26-2008, 12:50 PM #47
- Join Date: Dec 2002
- Location: North Carolina, United States
- Age: 43
- Posts: 6,574
- Rep Power: 9951
lookin real lean man!
We should really hook up for a workout and rep Scivation - NY STYLE!Rob "The Reason" Moran
Sales Account Representative
Scivation, Inc
WNBF Professional Natural Bodybuilder
Become a Fan of Scivation: http://www.********.com/pages/SciVation/159679338681
www.scivation.com
www.primaforce.com
Questions? E-mail me at rob@scivation.com
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06-26-2008, 01:30 PM #48
- Join Date: Jan 2006
- Location: East Meadow, New York, United States
- Posts: 3,977
- Rep Power: 3861
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06-26-2008, 02:42 PM #49
- Join Date: Dec 2002
- Location: North Carolina, United States
- Age: 43
- Posts: 6,574
- Rep Power: 9951
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06-26-2008, 04:38 PM #50
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06-26-2008, 06:27 PM #51
- Join Date: Jan 2006
- Location: East Meadow, New York, United States
- Posts: 3,977
- Rep Power: 3861
6/26 Back and Shoulders Round 2
so 8 hours after my first workout i find myself back in the gym for another killer hypertrophy workout
Heres what went down
Mid Trap Barbell Row
225lbs for 8 reps
Medium-Grip Cable Low Row
140lbs for 12 reps
Smith Machine Reverse Grip Bent Over Row
225lbs for 12 reps
Lat Pulldowns
150lbs for 10 reps
DB Decline Pullovers
80lbs for 15 (PR).....this was hard come the 12rep....i thought everything was going to give out but i pushed through it....YEAHHHH BUDDDYYYYY
Wide-Grip Upright Rows
135lbs for 8 reps.....dropset to just the bar for 15 reps
Angled DB Shoulder Press
75lbs for 10 reps
Machine Rear Delt Raises
115lbs for 8 reps.....i dont like this machine and will take this out of my rotation in 2 weeks
Barbell Shrugs
405lbs for 6 reps
DONE!!!
Notes: I was getting tired about mid-way through but i paced myself splashed some water on my face....i looked around the gym at all the competitive bodybuilders and said to myself "they dont look tired" I killed everything after that
As a side note....I saw an IFBB Pro Bodybuilder that trains at my gym...hes a good friend and we have worked out before...i havent seen him in a while but i was wearing a tank top and he told me i look alot bigger and fuller then last prep....He said "You look like you put on a lot of mature muscle"
So after that I was smiling all the way home!!! Feels good to be complimented when you work so hard....especially by someone who is a professional....with that said Time to hit the shower then to bed!!!!
Goodnight everyone!AB Fitness Center
(The Best Personal Training Gym to Work for in NY)
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www.ABFitnessCenter.com/career
Instagram: @abfitness
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06-27-2008, 06:11 AM #52
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06-27-2008, 08:45 AM #53
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06-27-2008, 02:49 PM #54
- Join Date: Jan 2006
- Location: East Meadow, New York, United States
- Posts: 3,977
- Rep Power: 3861
6/27 Legs + Cardio + Posing= Dead Meat!
Hey Everyone
First off i am going to comment on how spent i am from yesterday...My body is completely sore felt good
Today's workout i knew was going to be even worse
Deadlifts Standing on a platform (I preform them on the platform so i can get more leg work out of the exercise
315lbs for 10 reps
Hack Squats
3 plates per side for 8 reps
As if that wasnt hard enough
Walking Lunges supersetted with Leg Press
135lbs Lunges walking width of the gym back and forth
then immediately jumped on Leg Press 3 plates per side for 15 reps
WOW is all i can say to that superset
DB Stiff Legged Deadlift
85lb DBs fo 12 reps
Lying Leg Curl
150lbs for 10 reps
Seated Calve Raises
10 sets of 10 reps
4 plates on the machine
Followed by 10 min low intensity on the bike, 10 min light jogging, 10 min Low Intensity Cardio on Stairmaster
Followed by 15 posing
I AM WIPED!!!
Notes: Very tough workout...looking forward to this workout next week, I think my double session yesterday made it hard for my body to function fully today....regardless i still handled good weight and got myself into the groove of things anyway
I think i am going to be spending my friday night sleeping!!!!!AB Fitness Center
(The Best Personal Training Gym to Work for in NY)
Apply Below
www.ABFitnessCenter.com/career
Instagram: @abfitness
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06-29-2008, 05:47 PM #55
- Join Date: Jan 2006
- Location: East Meadow, New York, United States
- Posts: 3,977
- Rep Power: 3861
1 Year Ago Yesterday 6/28
We'll its been exactly 1 year ago today that i competed in my first show! I can remember that day like it was yesterday. It was almost comical the things i was doing for my "peak week".
I got to relive alittle bit of my day today by being a trainer at the same show!
It was a great experience for me....i got to understand what the judges look for more....the smells the sights everything brought a chill up my spine....It was so hard for me not to put some posing trunks on and enter myself into the contest....But i held back, I figured it be better to take in the experience of it all and just enjoy myself.....My friend did really well in his class and i was very happy with his performance.....BUT i have work i must do for myself so i am home getting ready to sleep so i can hit up my cardio extra hard tomm morning before school!! I realized that if i am going to win this I have to keep myself on point.....I managed to get in all of my meals at their appropriate times today !!!!
Well thats all I am going to update you all again on my progress tomm!!
I attached some pics of the guys i helped out....and a pic of me at my first show last yearAB Fitness Center
(The Best Personal Training Gym to Work for in NY)
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www.ABFitnessCenter.com/career
Instagram: @abfitness
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06-29-2008, 05:50 PM #56
- Join Date: Jan 2006
- Location: East Meadow, New York, United States
- Posts: 3,977
- Rep Power: 3861
10 Week Progress
Here are my results for this weeks progress
Weight: 178lbs (-3lbs)
Bodyfat: 4.4% (-.5%)
This was a real awesome week, I am trying so hard to get my legs lean and its starting to show
Here are some pics!!!
as usual....comments and suggestions are always welcome!!!AB Fitness Center
(The Best Personal Training Gym to Work for in NY)
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www.ABFitnessCenter.com/career
Instagram: @abfitness
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06-30-2008, 10:51 AM #57
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06-30-2008, 11:17 AM #58
- Join Date: Jan 2006
- Location: East Meadow, New York, United States
- Posts: 3,977
- Rep Power: 3861
6/30 Upper Body Power Day
Today was my re-feed/Power day for Upper Body...I started taking my 3rd summer class of the year and its happens to be in the morning, so instead of working all morning i was sitting in a class room all morning......I felt rested and by the time i got home i was so ready to get some work done!!
Reverse Grip Bent Over Row
275lbs for 8 reps (Awesome squeeze at the top)
1-Arm DB Rows
115lbs for 12 reps (too easy)
Chin-ups
50 total reps done in 4 sets!!! PR
Weighted Hangs
135lbs for 60 secs
Barbell Standing Shoulder Press
155lbs for 7 reps PR!
DB Rear Lateral Raises w/ Head on Bench
35lbs for 8 reps
Bench Press
275lbs for 5 reps
Cable Crossovers
60lbs for 10 reps
Ez-Barbell Curls
100lbs for 6 reps
Straight Barbell Curls
115lbs for 8 reps
Decline Close-grip Bench Press
225lbs for 8 reps
Overhead DB Extensions
100lbs for 8 reps
Notes: Good workout, Felt really strong today so we will see what happens
On another good note....i was chosen to be a tester for a new product called Plasmagen Nitrate by Advance Performance Supplements.....The product was just released so it should be fun to give it a try....look out for a full review of the product within the coming weeks.AB Fitness Center
(The Best Personal Training Gym to Work for in NY)
Apply Below
www.ABFitnessCenter.com/career
Instagram: @abfitness
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06-30-2008, 01:57 PM #59
damn anthony that front relaxed pose is awesome....you have a very well balanced physique. As far as bodyfat goes you look right on track for 8 weeks out, what are your goals for this contest? I think you have a shot at doing really well. O and how tall are you?
Lets do this bro...7 weeks and 5 days!!
--Joe
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06-30-2008, 02:14 PM #60
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