TUE ARM DAY 11/21

Rope Pushdowns 3×15 Incline Lying EZ Bar Extension 3×10 Seated Overhead Rope Extension 3×12 Lying DB Extension into Close Grip DB Press 3×10 each superset with Underhand Pushdown 3×15 Hammer Strength Preacher Curl 3×10 Superset with DB Hammer Curls Alt 3×10 Barbell Curl (double rep) 3×10 Cable Hercules Curls 3×12 Single Arm Cable Preacher Curl...

MONDAY 11/20 QUADS

Leg Extension banded, double rep 3×10 Front Squat 3×8 with 405 Leg Presses with bands 3×12 Hammer Strength Split Squat 3×10 Leg Extension with no back rest to emphasize upper split...

DELTS SUN 11/19

DELT TRAINING Seated DB Lateral Raises 2×10 with 80s and a drop set for 8 reps each doing 80,60,40 Seated DB Shoulder Press 3×8 with 145s Hammer Strength Shoulder Press (double rep) 3×6-8 super with Barbell Upright Row 3×8 Single Arm Cable Side Raise 3×10 Hammer Strength Shrug 3×12 superset with Incline Chest Supported Reverse Fly 3×12 Rear Delt Machine...

WED LEG DAY

This last week has been crazy. We had fly out for a funeral unexpected and than got back last night. and than have to travel again tomorrow so i planned to take 4 days off while we were gone and than today since we are at our own gym I decided to do legs. I don’t like to train legs outside my gym, i have what i want in my gym for my legs days so i just like to make sure i can always do them at home. My upper body ill train at other gyms while we are gone the new few days. Today leg training was short in volume but decent Leg Extensions: 3 working sets of 10 at weight of 300, my stack is pretty heavy feel and goes up to 400 which very hard to move Back Squat: Barbell – 495 for 3 working sets of 10,10, 7 Lying Leg curl 3×10 with the stack which was about 200 lbs Stiff leg Deadlift working with sets of 8-10 with 315 that was it. but i am actually sore tonight already. i think for me what gets me is when I do volume sets with the same weight so squating 495 for multiple sets of 8-10 vs going heavier for less reps I think for now is what I am responding...

View point on steroids to grow

Are steroids used in bodybuilding, ya you bet, I’m not going to sit here and B.S. you and say they aren’t. But here is the deal and I have talked to several IFBB pro bodybuilders who have been on the Olympia stage who have had longevity in the sport about this. I am also not going to say everyone does this way but there is something to be said for those who have done this for many years and as I get older myself I believe this to be true. Are steroids needed to grow? No they are not. The most anabolic substance you can put in your body is food. Think about it, when you are trying to grow you can eat more food, plain and simple. So when you are dieting for a show and are trying to grow you can just eat more. The issue becomes when people want to stay lean all year around. That where the issue of year around drug use becomes an issue. You should be able to grow without steroids. This took me a long time to learn. The last time I have been on a cycle was 2013 and I was forced to go a different direction because of fertility issues when we decided to start having kids and we have gone over that several times in the past. So I was forced to train drug free. In 2015 when Shawna was pregnant I still couldn’t go back on anything because our goal was to have 2. But I needed something to do and I was in the mindset that...

QUAD DAY TUE OCT 24 and FRI Back/Hamstring/Bicep oct 27

This was a good training day, felt good and my goals now are to hit more volume with a heavy weight on my quads vs going up heavier for more max type lifts. 1. Leg Extensions – pause contraction holds for 4×10 and 4th set ended up being a drop set for about 30 reps. 2. Normal Back Squats – 3×8 with 495 3. Leg Extension with the back rest removed, we do this so we can’t rest our back against anything and this helps us engage the very high end up the quad split and so we did 3×12 with a good contraction hold and than supersetted this with leg presses for 12-15 reps doing slow negatives and a hold at the bottom to really feel the quads. 4. Finish with Calves BACK/HAMSTRING/BICEP DAY – normally I wouldn’t do this but because of my schedule I don’t have time to train this weekend and so I just combined it all and focused a little more on going heavier and working up to a heavy 1 or 2 sets – back I am training heavier as I’m just trying to build thickness right now so I am doing more volume sometimes like on quads and other times I am doing just heavy. Exercise 1: Lying leg Curls – these felt pretty strong today so decided to go heavier on my next movement – worked up in progressive sets going 3 heavy sets of each heavier than set before. Exercise 2: Deadlifts – warmed up as progressed through by adding a plate each set until got to my working weight...
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