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Wednesday, September 21st, 2005. High intensity, high volume shoulder training? Yeah, I know… It’s “impossible” to do high volume and high intensity in the same workout, right?… you either train brief and intense or long and not intense. Well, that may be the generally accepted maxim, but I assure you, today’s shoulder workout was intense and high volume (compliments of Richie… the “Trainer of Champions”… “The Master Blaster”… “The Master of Pain”… the “Insane Trainer”… LOL)…

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Tuesday, September 20th. Today was leg day – quads, hamstrings and calves split into two separate sessions (double split training). Plus the ubiquitous two cardio sessions, posing, tanning, and six meals of perfectly proportioned protein and clean carbs. Ahhhh, a day in the life… It wasn’t so bad today because it was my high carb day, but based on the results over the last week, I decided that starting tomorow, I need to do something I was NOT expecting to do at all: Drop carbs and calories AGAIN! (Yes, I’m going to be grumpy)

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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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Wednesday, September 14th, 2005. I’ve been getting bombarded with emails asking me for pictures, so here you have it: This is what I look like 2 1/2 weeks out from my first natural bodybuilding competition since 2001 (It will be my 27th competition). I’m 187 lbs. in this photo (5′ 8″ tall):

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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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