Workouts

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Sunday, September 18th, 2005. My chest program today consisted of two supersets: one post-exhaust superset (compound exercise followed by isolation exercise) and one pre-exhaust superset (isolation exercise followed by compound exercise). The bicep program was a repeat of last week’s “5-star bicep tri-set” routine. That program worked great, and I always repeat what works, until it stops working. Read on for all the details.

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Saturday, September 17th, 2004. Two weeks out, to the day. Only a few more back workouts to go. Back days (and leg days) are tough on low carb days, but the reduced carbs (and increased cardio) are necessary evils at this point for “dialing it in” over the next 14 days.

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Thursday, September 15th, 2005. Today is Shoulders, Triceps, Abs and enough cardio to strip the fat off an overbloated Hippo. I’ve only been hitting one session a week with Richie over the last couple of months (taking the rest of the workouts on my own, or with my weekend training partner Kostas), but when I do work with Richie, I schedule shoulders with him more often than any other body part. It’s workouts like this one that have helped me make substantial improvement in what used to be a weak body part… but geez, you should see the crazy s**t he puts me through!!! check out this workout!

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Wednesday, September 14th. Empire Fitness club, Hoboken, New Jersey. Leg Day again! Including today’s session, there’s only three more leg workouts before show day. I don’t plan on doing anything really heavy at this point; I mostly want to force blood in the muscles using high reps and constant tension, and work on details like quad separation, striations and hamstring/quad/glute tie-ins, etc.

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Tuesday, September 13th, 2005. A couple of months ago, I discovered that EZ bar curls supersetted to dumbbell hammer curls made a great combination that really brought out some excellent development in my biceps. I planned to come back to that combination again today, but on the spur of the moment I got a brainstorm on how to add yet another level of intensity to that superset. I don’t know what made me think of adding this extra exercise to make it a tri-set, but holy biceps batman, my arms freaking exploded! The pump was off the charts (especially considering how depleted I am). This one definitely goes into the 5-Star workout book!

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Sunday, September 11th, 2005. Time for another all-new back program. I’ve been doing T bar rows and smith machine barbell rows (plus a few other movements) for the past several workouts so it was time for something different. I even came up with an all new exercise I’ve never tried before… I noticed a new cable handle attachment at the gym and the idea just popped into my head. It worked out well… check it out…

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Thursday, September 8th, 2005. Just when you think it’s safe to go back into the gym… the QUAD HOBBLER RETURNS! Well, I was trying to think of a way to take the unbelievably intense “quad hobbler” workout (from Aug 17th’s blog) to an even higher level and I came up with this monstrosity. It’s not your ordinary everyday “workout”… this is not “workout instruction”… this is a leg workout for crazy bodybuilders (like me)…

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Wednesday, September 7th, 2005. This workout was almost identical to last week’s chest & biceps workout, including the swiss ball work, and I was able to move up in poundage on the chest exercises this week (despite being carb depleted into a mind and body-numbing fog). I also turned up the abdominal training a notch…

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Tuesday, September 6th, 2005. Once again I went to Strong & Shapely for back day because of the wide variety of equipment there. S & S has approximately 40 different back machines, including an entire line of hammer strength back machines; three different types of pullover machines, three different types of T-bar rows, four seated cable row machines, each with a different angle, and so on.

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Sunday, September 4th, 2005. Today’s session started off with press behind the neck on the smith machine. This exercise has very much been labeled taboo in recent years as a potential shoulder / rotator cuff wrecker. I won’t recommend this exercise to others, but for myself, I believe that intelligent and occasional use of the press behind the neck can be safe and beneficial, since I have no preexisting shoulder injuries and always observe a few important precautions.

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