Dynamic Personal Training NC Blog

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This saturday will be 19 weeks out!! My weight is dropping pretty steady with me at 204.4 this morning!! I am going to do re feeds weekly now on Sundays and bring the carbs from 280-380. If I drop too much more this week I will do a Wednesday re feed as well. I am surprised and happy at how lean I look at 204 pounds! my lower abs are completely visible and I have lines in my glutes!! I will assess where I am and where I need to be when I get to 190 pounds!! I was a little under 180 for the June Mr NC. I weighed in 176.6 but I ate 3 more times and drank water leading to the stage so I suspect I was between 178-180. I would love to be just as shredded at 181-183 this go around!! Today I trained chest shoulders and ab workout 1 with Pete!! even though I am still alternating power with intensity workouts, I am keeping the volume on the high side and training instinctively! I feel my fullness, density and roundness is much better with high volume. I like to mix failure with non failure training. On the exercises I hit failure I may only do 3-4 sets, on the exercises that I do not, I may do 4-6. When I started training back in the early 90′s I was heavily influenced by Mike Mentzer and Dorian Yates and I only did one main set to failure per exercise and no more then 2-3 exercises per body part. Later in my career I worked with WNBF pro Dr Joe K. Joe Introduced me to Non Linear periodization where you alternate one week of heavy powerlifting style workouts with low volume, heavy weights and with compound movements with one week of high intensity AND high volume, higher rep workouts. It was during the early phase of me using the NLP system on the intense weeks that I opened myself up to higher volume workouts. Within months I was rounder, fuller and had a denser look to my muscles. Fast forward to today it isn’t uncommon for me to do 15-20 to even 25 sets for a bodypart. Legs are usually smashed with 20-25 and upper body is 15 or so. I am always changing things up and today was almost all instinctual:

Incline hammer strength press

135 x 15

225 x 5

315 x 5

405 x 5

495 x 3.5

incline dumbbell presses

100 x 8

105 x 8

105 x 7

70 x 15 rest paused the last few reps

flat bench cable flyes I think 3-4 sets of 12 plus partials

pec deck holding the handles high 3 sets x 12, after last set I grabbed the lower handles and did full and partial failure

incline barbell presses one set with 135 very slow and really squeezing hard I think I did 12 or 13 reps

My chest has always been a strong point but me being the perfectionist I am, I believe I could use more upper/inner pec tie in, so I am going to do almost all incline workouts from now till the contest.

for delts I did 4 sets of side laterals x 12

rear delt machine 3 sets x 10 last set with stack then did triple drop

locked arm heavy side laterals with light full range laterals 65 heavy 15 light 4 rounds 12 on both

high cable seated rope high rows 3 sets x 15-20 each set

abs 4 sets leg raises with butt off the end of the bench and 4 sets knee-ins off edge of bench.

did 35 minutes pre breakfast cardio on treadmill on incline and 15 minutes on the stepmill post workout!

Tomorrow big back!! trap bar deads!

I will be officially 20 weeks out from the Musclemania this coming Saturday! I’ve already been somewhat dieting for the last two weeks with my last cheat meal on Sunday. This week I have been on the ball 100 Read the rest of this entry »

Hey folks, its been AGES since I last posted. This is because business has been so busy!! I’m blessed!! I have a great group of guys and gals competing in the 2011 season! I couldn’t be more proud or excited about my crew this year! I have also made some concrete choices as it pertains to my season as well. I have decided to do The Carolina Musclemania on August 13th. Before that is a guest posing at the NPA Mr and Mrs North Carolina  July 16th. After the Musclemania I will be on a mission for my NPA pro card on September 10th @ the NPA USA. If I merely win my class I will get an NPA pro card and qualify to compete as a pro on October 15th at the Si-Flex Pro classic. I am gunning for 3 class wins, two overalls (Pro show is one class) and 3 best posers!! to say I’m excited is an understatement. I’ve been focusing heavily on bringing my legs up more by training them twice a week! here is my current split

Day 1-Legs with a quad focus. (I do both quads and hams, just more for quads)

Day 2-Chest , biceps and abs (also do 1 exercise for side delts)

Day 3-Back and calves (also do one exrcise for rear delts)

Day 4-off

Day 5-Legs with Hams focus (I do both quads and hams but more for hams)

Day 6-shoulders, traps and triceps

Day 7-calves, forearms and abs

Day 8-off

I am still doing a NLP style but training instinctvly. I managed to pull a 550 pound conventional deadlift a few weeks ago and it went up EASY! I got pretty sick a week later with an upper res[iatory infection so I had to back off. I wanted to pull 600 pounds but that goal will have to wait. I am doing cardio 6 days a week 30-35 minutes at a pop. My offseaon weight is 208.8 as of this morning. Thats a full 10 pounds lighter then last offseason! Tomorrow Steve Shaw from Muscle and Strength is coming to Rapid Fitness to film me doing chest and biceps!! should be awesome!! I plan on doing flat bench dumbbell presses two sets with 150′s x 5 then incline hammer strength. 3-4 sets x 6 reps Hopefully do 4 plates or more each side. Then I’ll do some moderate weight on incline flyes, 5-6 sets of side laterals and for biceps I’ll do e-z curl bar curls 4-5 sets x 5, alternating hammer curls 2-3 sets x 8 then one set high reps of straight bar cable curls. I’ll probably do a horrible pussy ab workout after lol Then while on the step mill they will do an interview with me! cool stuff I cant wait!!! If I can figure out how I’ll post the video

I got bored with DC lol I decided I need more frequency and more volume then it allows. I decided to go back to what I used to do years ago, which was a routine similar to Dorian Yates’s Blood and Guts style. Read the rest of this entry »

Feeling like superman lately on this program!! I haven’t used such low volume in a long time!!! It reminds me of the Dorian Yates Blood and Guts style of training. Read the rest of this entry »

After visiting intensemuscle.com and seeing some interviews Dante has done about his DC splits, I came across the 4 way split and variations of it, so this is how I will be doing my version of that 4 way split:

Tuesday-chest shoulders, tris

wednesday-calves, hams, quads

thursday-off

friday-biceps, forearms, back width, back thickness

saturday-repeat

sun and mon off

So today I did day one, chest, shoulders and tris

flat bench dumbbell presses

last time 135 x 9 x 2 x 1

today 140 x 9 x 2 x 2 up 5 pounds (each dumbbell) and up 1 rep!

hammer strength shoulder press

last time 315 x 7 x 2 x 1

today 320 x 9 x 2 x 2 up 5 pounds and up 3 reps!!!

close grip smith presses

last time 255 x 9 x 2 x 1

today 265 x 9 x 3 x 2 plus static up 10 pounds and up 2 reps!!

Tomorow I’ll do calves hams and quads and report back!!  btw I did chest shoulders and tris again cause sunday I was snowed in and did an improvised biceps and legs workout in the complex gym. I didn’t record anything cause it wouldn’t have made sense since I won’t  be consistently doing workouts in the complex gym. Tomorrow I WILL kill that log book once again!!

This is what DC is all about!! doing better in reps, weight or both!

1-incline hammer strength press 4 45′s and a 5 each side x 8 x 2 x 2 same reps as last time but 10 pounds more Read the rest of this entry »

This was the last two Dc sessions I did before I start the rotation over tomorrow and try to beat my 1st dc session:

1-incline smith 285 x 9 x 2 x 2 plus a static to failure Read the rest of this entry »

The last Dc workout last week :

Incline dumbbell curls 55′s x 9 rp x 3 rpx 3 total 15 Read the rest of this entry »

I really loved doing The Power/hypertrophy training that Layne Norton advocates, but My joints just can’t handle the lower rep schemes. Read the rest of this entry »