Damn, I guess that was me! This is my POWER week, and I am doing 4 workouts in a row, because I am leaving for the Arnold Classic on Thursday and do not want to train while I am there! I want that to be a mini-vacation for me.
Anyway, on Sunday I tore up chest and delts with the one and only Rantorcha, who is chiseling himself for his June assault on a pro card!
Today I hit my legs in wicked style, and several hours later, they are still-a-shakin! Here is the war I fought!
-LYING LEG CURL...2 X 4-6 (160 LBS)
-SEATED LEG CURLS...2 X 4-6 (180 LBS)
-SINGLE LEG CURL...3 X 4-6 (110 LBS)
-VERTICAL LEG PRESS...3 X 4-6 (450, 475, 500 LBS)
-SINGLE LEG LEG PRESS...2 X 4-6 (360 LBS!!)
-SINGLE LEG EXTENSION...2 X 4-6 (11O LBS)
-CALVES X 4 SETS
I was very motivated today. Before training I was watching a DVD called "Hurricane Warning," with natural champion Chris Faildo. He is very inspiring. He goes to war in the gym! I highly recommend it!
Time to cook some egg whites and asparagus. See ya later!
Monday, March 2, 2009
Thursday, February 26, 2009
Violent Back Attack...am I mental?
So I went to the gym today with a plan in mind for my back workout, but something just clicked in my head when I got there...and whatever clicked was in that part of the brain where you don't want to visit too often. It's a dark place...an evil place...a nasty place...a SCARY place!
Read on, but only if you have a strong stomach!
BACK/TRAPS/ABS
-SUPERSET: WG PULLDOWN/UNDERHAND GRIP PULLDOWN...2 X 8-10 EACH
-DROPSET: CG SEATED CABLE ROW...2 X 8-10, DROP, 4-6**
**The initial set was performed with my hands on the lower part of the handle. The drop set was performed with my hands on the top portion of the handle.
-DROPSET: T BAR ROW...2 X 6-8, DROP, 4-6**
**The initial set was performed with a wide grip. The drop set was performed with a close grip.
-SUPERSET: STIFF ARM PULLDOWNS/ONE ARM DB ROWS...2 X 10-12 EACH**
**This superset was pure evil.
-SUPERSET: SEATED BENT OVER DB SHRUG/CG BB UPRIGHT ROW...2 X 8-10 EACH
-DROPSET: SMITH BEHIND THE BACK SHRUG...2 X 8-10, DROP, 4-6**
**The initial set was performed as a true shrug, but the drop set was perform as a shrug/upright row hybrid.
-SUPERSET: LYING STRAIGHT LEG RAISE/INCLINE SIT-UP...2 X 12-15 EACH
This workout was just wrong! Wrong I tell you! But you KNOW I am going to GROW from it!
Yeah baby!!!!!
Read on, but only if you have a strong stomach!
BACK/TRAPS/ABS
-SUPERSET: WG PULLDOWN/UNDERHAND GRIP PULLDOWN...2 X 8-10 EACH
-DROPSET: CG SEATED CABLE ROW...2 X 8-10, DROP, 4-6**
**The initial set was performed with my hands on the lower part of the handle. The drop set was performed with my hands on the top portion of the handle.
-DROPSET: T BAR ROW...2 X 6-8, DROP, 4-6**
**The initial set was performed with a wide grip. The drop set was performed with a close grip.
-SUPERSET: STIFF ARM PULLDOWNS/ONE ARM DB ROWS...2 X 10-12 EACH**
**This superset was pure evil.
-SUPERSET: SEATED BENT OVER DB SHRUG/CG BB UPRIGHT ROW...2 X 8-10 EACH
-DROPSET: SMITH BEHIND THE BACK SHRUG...2 X 8-10, DROP, 4-6**
**The initial set was performed as a true shrug, but the drop set was perform as a shrug/upright row hybrid.
-SUPERSET: LYING STRAIGHT LEG RAISE/INCLINE SIT-UP...2 X 12-15 EACH
This workout was just wrong! Wrong I tell you! But you KNOW I am going to GROW from it!
Yeah baby!!!!!
Tuesday, February 24, 2009
Leg Day...can you say OUCH?
Ok, today I must have gone to the gym with a chip on my shoulder...a chip against MYSELF. I literally brutalized myself today with a workout I like to refer to as "ugly." Here are the gory details:
-DROPSET: SEATED LEG CURL...2 X 8-10, DROP, 4-6
-LYING LEG CURL 6/1/X TEMPO...2 X 6-8
-SINGLE LEG STANDING LEG CURL WITH X-REPS...2 X 8-10 WITH 6-8 X-REPS
-SUPERSET: SISSY SQUATS/ASS TO CALVES SMITH SQUATS...2 X 8-10 EACH
-WIDE STANCE DEEP LEG PRESS 1 AND 1/2 REPS...2 X 6-8
-DROPSET: SINGLE LEG LEG EXTENSION...2 X 8-10, DROP, 4-6
-CALF PRESS WITH X-REPS...3 X 8-10 + 4-6 X-REPS
The pump was disgusting and the lactic acid could have burnt through steel! Ouch!
Tomorrow I am being interviewed for a radio show hosted by champion natural bodybuilder Jon Hansen. He won the "Natural Mr. Olympia" a few years ago. We are going to discuss PRRS, FDFS, my DVD, E-book and some other tidbits.
I am in the final editing stages of my E-book and Iron Man is just about done with the DVD! I hope these items will be a big success!
Time to make some egg whites and oatmeal.
TEAM PRRS: 2009!
-DROPSET: SEATED LEG CURL...2 X 8-10, DROP, 4-6
-LYING LEG CURL 6/1/X TEMPO...2 X 6-8
-SINGLE LEG STANDING LEG CURL WITH X-REPS...2 X 8-10 WITH 6-8 X-REPS
-SUPERSET: SISSY SQUATS/ASS TO CALVES SMITH SQUATS...2 X 8-10 EACH
-WIDE STANCE DEEP LEG PRESS 1 AND 1/2 REPS...2 X 6-8
-DROPSET: SINGLE LEG LEG EXTENSION...2 X 8-10, DROP, 4-6
-CALF PRESS WITH X-REPS...3 X 8-10 + 4-6 X-REPS
The pump was disgusting and the lactic acid could have burnt through steel! Ouch!
Tomorrow I am being interviewed for a radio show hosted by champion natural bodybuilder Jon Hansen. He won the "Natural Mr. Olympia" a few years ago. We are going to discuss PRRS, FDFS, my DVD, E-book and some other tidbits.
I am in the final editing stages of my E-book and Iron Man is just about done with the DVD! I hope these items will be a big success!
Time to make some egg whites and oatmeal.
TEAM PRRS: 2009!
Monday, February 23, 2009
SHOCK Chest/Delts
Today I started SHOCK week and it felt great! The pump was crazy...like my skin was going to split! I am also a bit higher on carbs than normal, going about 1 gram per lb of bodyweight on training days right now. However, the diet is completely clean even though I am still 17+ weeks out from my show June 27. At 16 weeks out I will begin my progressive approach toward the show, making weekly adjustments to either diet or cardio and/or supplementation so that my body is constantly dealing with change.
Here was the workout:
-DROPSET: HIGH INCLINE SMITH PRESS...2 X 8-10, DROP, 4-6
-DROPSET: WEIGHTED DIPS: 2 X 8-10, DROP, MAX REPS BODYWEIGHT
-SUPERSET: FLAT FLYE/DB PULLOVER...2 X 6-8 EACH
-SUPERSET: SEATED SIDE LATERAL/WG BB UPRIGHT ROW...2 X 10-12 EACH
-SUPERSET: SEATED DB PRESS/SEATED DB FRONT RAISE...2 X 6-8 EACH
-DROPSET: CABLE BENT LATERAL...2 X 8-10, DROP, 4-6
-ABS
There was a small set up from Gaspari Nutrition at the gym tonight and I spent some time talking to the gal there, as she is the girlfriend of Mark Alvisi, who should win the heavyweight class this year at the USA and go pro. Mark has an amazing physique...great proportions and symmetry. I will get a chance to talk with Mark at the Arnold, as he will be at the Gaspari booth.
Until tomorrow! "Train hard or go the fu%k home (and knit a sweater or something!)."
Here was the workout:
-DROPSET: HIGH INCLINE SMITH PRESS...2 X 8-10, DROP, 4-6
-DROPSET: WEIGHTED DIPS: 2 X 8-10, DROP, MAX REPS BODYWEIGHT
-SUPERSET: FLAT FLYE/DB PULLOVER...2 X 6-8 EACH
-SUPERSET: SEATED SIDE LATERAL/WG BB UPRIGHT ROW...2 X 10-12 EACH
-SUPERSET: SEATED DB PRESS/SEATED DB FRONT RAISE...2 X 6-8 EACH
-DROPSET: CABLE BENT LATERAL...2 X 8-10, DROP, 4-6
-ABS
There was a small set up from Gaspari Nutrition at the gym tonight and I spent some time talking to the gal there, as she is the girlfriend of Mark Alvisi, who should win the heavyweight class this year at the USA and go pro. Mark has an amazing physique...great proportions and symmetry. I will get a chance to talk with Mark at the Arnold, as he will be at the Gaspari booth.
Until tomorrow! "Train hard or go the fu%k home (and knit a sweater or something!)."
Friday, February 20, 2009
The Gun Show
Today was RR for arms, and it was a great workout! The pump was outrageous and I was even able to do DIRECT biceps work for the first time in about 6 or more months (I have been dealing with an injury that has made anything but hammer or reverse curls totally impossible).
Here was the workout:
-STANDING ALTERNATING HAMMER CURLS...2 X 7-9 (50 LBS)
-LOW CABLE CURLS...2 X 10-12 (100 LBS)
-HAMMER PREACHER CURLS...2 X 13-15 (45 LBS)
-REVERSE CURL...1 X 16-20 (40 LBS)
-CYBEX EXT MACHINE...2 X 7-9 (150 LBS)
-DIP MACHINE...2 X 10-12 (180 LBS)
-SPECIAL CABLE TRICEPS EXT (YOU WOULD HAVE TO SEE ME DO IT TO UNDERSTAND IT...BUT IT IS A KILLER!)...2 X 13-15 (20 LBS)
-SINGLE ARM OVERHEAD DB EXTENSION...1 X 16-20 (20 LBS)
-CALVES X 4 SETS
Every movement was done with PRECISION form and total mind/muscle connection. As time goes by my need to become more totally in touch with each muscle group and each movement is becoming more and more a passion for me.
"Thoughts become things."
Here was the workout:
-STANDING ALTERNATING HAMMER CURLS...2 X 7-9 (50 LBS)
-LOW CABLE CURLS...2 X 10-12 (100 LBS)
-HAMMER PREACHER CURLS...2 X 13-15 (45 LBS)
-REVERSE CURL...1 X 16-20 (40 LBS)
-CYBEX EXT MACHINE...2 X 7-9 (150 LBS)
-DIP MACHINE...2 X 10-12 (180 LBS)
-SPECIAL CABLE TRICEPS EXT (YOU WOULD HAVE TO SEE ME DO IT TO UNDERSTAND IT...BUT IT IS A KILLER!)...2 X 13-15 (20 LBS)
-SINGLE ARM OVERHEAD DB EXTENSION...1 X 16-20 (20 LBS)
-CALVES X 4 SETS
Every movement was done with PRECISION form and total mind/muscle connection. As time goes by my need to become more totally in touch with each muscle group and each movement is becoming more and more a passion for me.
"Thoughts become things."
Thursday, February 19, 2009
Back Day!
So today was back day and it was no joke (is it ever?). I wanted tremendous focus today...in other words I wanted my mind/muscle connection to be spot on. Whenever I am looking for a more intense feeling in my muscle I utilize something I call the "GIT" principle. GIT stands for "get in touch," and it helps me to better feel each individual exercise exactly where I want to target it. I do this often with back. In order to explain what I am talking about, here is a recent question I was asked...the answer of which was in a recent edition of my Iron Man "Net Results" column...
Q. I am hoping you can help me with this as my next contest depends upon it! The judges seem to love my physique, with the exception of my back. They say it is “shallow,” and I would have to agree. The problem is that no matter what I do I just can’t really feel and “get in touch” with my back muscles while I train them. I get very little pump and never a hint of soreness. I train very strictly and slowly and I feel I am using proper form (in fact, I am a form fanatic!). What could I be doing wrong?
A. Well, don’t feel too bad as this is not really an uncommon problem, and much of the time it is due to using incorrect form and/or too much weight to properly tax the back musculature. However, since you have mentioned that you make it a point to stress proper form in your workouts, lets look at a more unique solution to your problem that I have had a lot of success with in the past (when utilized consistently)…“GIT” sets.
Ok, so what does “GIT” stand for? Very simply…get in touch. No, this does not mean you will be making phone calls, writing letters or sending emails to your back, but will be forging the all important mind (nervous system)/muscle connection before you ever touch a weight! The next question is, how? Glad you asked (am I talking to myself yet again?).
Let’s say the first movement in your back program is the CG Seated Cable Row. First sit quietly on the bench, close your eyes, and visualize in your mind the perfect set. See yourself using stellar form, while imagining your back becoming pumped and full beyond belief! Play it like a movie in your head…but don’t only see it…feel it as well. Research has proven that if you can visualize effectively, the muscle fibers involved in the movement will fire just as they would while performing an actual set. In other words, if you make it “real” enough, the body will believe it!
Once you have completed the visualization process it is time for “GIT” step two. I want you to perform the exercise itself, but without even touching the handle/bar or using any resistance. Again close your eyes and very slowly work through the movement from deep stretch to full contraction. Tense your back muscles harder through every inch of the ROM, feeling each fiber come into play. Both the eccentric and concentric contractions should take at least 10-15 seconds each, with a solid pause in both the fully stretched and contracted positions. Perform about 4-5 repetitions in this manner and put every ounce of focus and concentration you can muster into this GIT set. Done correctly you might actually break a sweat and achieve a significant pump and burn in the muscle!
These GIT sets are amazing for enhancing the connection between the CNS and muscles. And if you can create a stronger “neural drive” you will without a doubt exhaust more muscle fibers and motor unit pools, which will ultimately lead to more growth! You will also learn to start feeling each muscle in your back “function” to pull the weight toward you and stretch as it moves away. You will progress from simply lifting the weight to actually making it an extension of your own body.
This is something that can be done not only with the back, but with any body part you wish to better “get in touch” with. Although over the years I have developed an amazingly efficient mind/muscle connection, I will still occasionally use GIT sets if I need a little “centering” on a particular day.
Perhaps this can be of help to some of you as well.
Coach Broser...out!
Q. I am hoping you can help me with this as my next contest depends upon it! The judges seem to love my physique, with the exception of my back. They say it is “shallow,” and I would have to agree. The problem is that no matter what I do I just can’t really feel and “get in touch” with my back muscles while I train them. I get very little pump and never a hint of soreness. I train very strictly and slowly and I feel I am using proper form (in fact, I am a form fanatic!). What could I be doing wrong?
A. Well, don’t feel too bad as this is not really an uncommon problem, and much of the time it is due to using incorrect form and/or too much weight to properly tax the back musculature. However, since you have mentioned that you make it a point to stress proper form in your workouts, lets look at a more unique solution to your problem that I have had a lot of success with in the past (when utilized consistently)…“GIT” sets.
Ok, so what does “GIT” stand for? Very simply…get in touch. No, this does not mean you will be making phone calls, writing letters or sending emails to your back, but will be forging the all important mind (nervous system)/muscle connection before you ever touch a weight! The next question is, how? Glad you asked (am I talking to myself yet again?).
Let’s say the first movement in your back program is the CG Seated Cable Row. First sit quietly on the bench, close your eyes, and visualize in your mind the perfect set. See yourself using stellar form, while imagining your back becoming pumped and full beyond belief! Play it like a movie in your head…but don’t only see it…feel it as well. Research has proven that if you can visualize effectively, the muscle fibers involved in the movement will fire just as they would while performing an actual set. In other words, if you make it “real” enough, the body will believe it!
Once you have completed the visualization process it is time for “GIT” step two. I want you to perform the exercise itself, but without even touching the handle/bar or using any resistance. Again close your eyes and very slowly work through the movement from deep stretch to full contraction. Tense your back muscles harder through every inch of the ROM, feeling each fiber come into play. Both the eccentric and concentric contractions should take at least 10-15 seconds each, with a solid pause in both the fully stretched and contracted positions. Perform about 4-5 repetitions in this manner and put every ounce of focus and concentration you can muster into this GIT set. Done correctly you might actually break a sweat and achieve a significant pump and burn in the muscle!
These GIT sets are amazing for enhancing the connection between the CNS and muscles. And if you can create a stronger “neural drive” you will without a doubt exhaust more muscle fibers and motor unit pools, which will ultimately lead to more growth! You will also learn to start feeling each muscle in your back “function” to pull the weight toward you and stretch as it moves away. You will progress from simply lifting the weight to actually making it an extension of your own body.
This is something that can be done not only with the back, but with any body part you wish to better “get in touch” with. Although over the years I have developed an amazingly efficient mind/muscle connection, I will still occasionally use GIT sets if I need a little “centering” on a particular day.
Perhaps this can be of help to some of you as well.
Coach Broser...out!
Wednesday, February 18, 2009
The Day Off
You know what is very cool about not being with Goliath Labs anymore? The fact that I no longer have to say Ejaculoid or Stimuloid! In fact, unless I get a client named Lloyd I never have to say anything like it again!
So, today was my day off of training, but I kind of missed the gym. This is RR week and I happen to enjoy this week the most. The change in rep ranges and the different challenges each range presents is very unique and often gives my the sickest pumps.
It was confirmed today that the PRRS DVD is just about ready to go and that the FDFS DVD will be shot this summer! That's right...doing another DVD guys! Iron Man is really happy with the way the PRRS one went and they think it will do very well. I am psyched!
Tomorrow is back day and I am already planning my attack. I am going to have a brand new back this year with all kinds of new hills and valleys!
Ok, back to work...writing a new article for Iron Man!
"You create your life through what you think and what you BELIEVE!"
So, today was my day off of training, but I kind of missed the gym. This is RR week and I happen to enjoy this week the most. The change in rep ranges and the different challenges each range presents is very unique and often gives my the sickest pumps.
It was confirmed today that the PRRS DVD is just about ready to go and that the FDFS DVD will be shot this summer! That's right...doing another DVD guys! Iron Man is really happy with the way the PRRS one went and they think it will do very well. I am psyched!
Tomorrow is back day and I am already planning my attack. I am going to have a brand new back this year with all kinds of new hills and valleys!
Ok, back to work...writing a new article for Iron Man!
"You create your life through what you think and what you BELIEVE!"
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