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Training Log: Week of 4/12

Friday, April 16th, 2010

All my movements will be performed with an explosive speed trying to move the weight as fast as possible with control. I will rest as long as needed between sets. I do not want my heart rate to completely relax. I will keep it elevated throughout the entire workout. As I get more conditioned I will cut my rest time shorter.

Monday 4/12/10
1a. Incline DB Bench: 65x10x2, 75x10x2
1b. Bulgarian Split Squat: BWx15ea, 15x15ea, 15x12eax2

2a. CG Pulldowns: 105×15, 120x15x2, 120×10
2b. DB Forward Reaching Lunge w/ Side Lateral Raise: 15x12eax2, 20x12eax2

3a. Seated DB Alternating Shoulder Press: 25x12ea,30x12eax2,35x12ea
3b. Spidermans: BWx10 eax4

4a. Standing Barbell Curls: 55x15x4
4b. Elevated Push-ups b/t 2 Med Balls: BWx20,20,15,15

5a. Triceps Pressdown: 95x15x4
5b. MB Vertical Chop: 7kgx15x4

6a. Reverse Hyperextensions: 120x12x4
6b. Standing Chest Press w/ Bands: Yellow x 20×4

(more…)

Tags: bodybuilding, build muscle, chest, fat loss, marlboro personal trainer, marlboro strength coach, new jersey, strength training
Posted in Training Log | 2 Comments »

Week 1 Day 2

Tuesday, February 16th, 2010

Today was a hectic day for me and I did not get a workout in. My original plan was to do some stretching, foam rolling and recovery work however I had a few evals today that ran a little longer than expected and there was a bunch of office work that had to get done. So here is my food for the day.

I will be trying out various ways to log for you to see what way I like showing you what I am eating:

Protein:
1. 9 Egg Whites, 1 Whole Egg
2. 5 oz. Chx Breast
3. 5 oz. Chx Breast
4. 40 grams in Full Strength
5. 5 oz. Chx Breast
6. 4 oz. Steak

Carbs:
1. 1 cup Oats
2. 2 Slices Rye, Apple
3. 6 oz. Sweet Potato/Broccoli
4. 25 Grams in Full Strength
5. 6 oz. Sweet Potato/Broccoli
6. None

Fat:
1. 1 Yolk
2. None
3. Fish Oils
4. 5 grams in Full Strength
5. Fish Oil
6. Peanut Butter

Total Calories: 2580 (278P, 207C, 69C)

Felt hungry throughout the day and I am happy about that. This week i am basically getting a estimated average calorie intake from what I eat in the first four days and that will be my base caloric intake which i will manipulate accordingly as the weeks go on.

Tags: 6 pack, beach ready, bridal fitness, fat loss, food log, marlboro, marlboro fitness, marlboro personal trainer, new jersey, the training studio, wedding
Posted in Health & Wellness, Nutrition, Training Log | 4 Comments »

Final Squat Session

Monday, January 11th, 2010

Yesterday was my last heavy squat/deadlift session of my meet cycle. I will be competing in about 21 days. I took a an opener in a suit yesterday and took my 2nd attempt with reverse monster bands. I got some videos of the squats and pulls. This is how the day went:

Squats

Warm up: bar x5, 135x5x2, 185×3
Briefs : 250×1, 340×1, 390 x1, 430 x1, 480×1
Suit Straps Down: 505×1
Straps Up: 535×1, 585×1
Rev Band: 635×1

My opener will be a little bit lighter in this meet than last to reserve myself for my 2nd and 3rd attempt. Overall I felt good yesterday and am looking forward to the meet.

Deadlifts:

135x2x2, 225×1, 315×1, 365×1, 405×1, 455×1, 495×1, 545×1
Most of these are done with my suit on which is not too ganster just to get a feel for the suit. This is usually my strongest lift so I am happy with this.

After wards I performed some back raises for reps and some standing ab work for reps.

Here a video of my last couple squats and deadlifts: