The last few days

Me and my daughters, Molly (left) and Blythe (right)

Its seems like the last few days have been an absolute whirlwind! Friday I had a busy personal training schedule, got in a great shoulder and arm workout with Brenda, finished my evening clients, helped Cecil get things ready for his show, got to bed late, got up early, worked at the show (the NPC Capital of Texas Roundup) all day, guest posed, got to bed late, got up early to do a seminar with Monica Brandt and Adela Garcia, relaxed Sunday afternoon, then back at work early yesterday morning with a busy schedule, BLASTED legs with Tricia, returned items I rented for the show, then returned to the gym to train my evening clients, and got home just in time to watch Michael Phelps win his 3rd gold metal. How was that for a run-on sentence?

Tricia got swamped with work on Friday and it just worked out that I was able to meet Brenda Mikalajunas for a shoulder and arm workout at LifeTime Fitness. Brenda was looking extremely good! Although she has had her sights set on the NPC Europa (this weekend), she looked so good a couple weeks ago that I talked her into competing in the Roundup. She did as I did for the John Sherman, she trained through the show last week. She will adjust her training and diet a bit this week to peak for the Europa. I’ll be competing in the Europa as well.

Shoulders/Arms

Seated DB Press 8 sets 6-15 reps

Lateral Raise 5 sets 10-14 reps

Rear Delt Machine Flys 5 sets 12-15 reps

DB Curls 4 sets 10-12 reps

EZ Bar Curls 5 sets 10-12 reps

Rope Pressdowns 4 sets 15-20 reps

Seated Tricep extension 4 sets 15-20 reps

Saturday the Capital of Texas Roundup went great! The show was a lot of fun and my guest posing rountine was very well received. Brenda place 3rd in her class of the Open Figure Division. It was an extremely tough class with the winner, April Stone, taking the overall Figure title. My daughter, Blythe and I test-judged at the prejudging. I’m trying to get re-certified to judge in the NPC. I don’t think I did very well judging the figure classes. Based on the final results it seems to me that the criteria I was told to judge on wasn’t what the judges actually followed. Oh well, we’ll see what happens. Sunday morning I was totally exhausted after our late night out, but had to drag my ass out of bed early to go help with the figure/fitness seminar. Monica, Adela and I presented to a group of ladies and, although I was ridiculously tired, it was fun. Monica Brandt is an incredibly sweet woman and is just one of those people who make you feel good just to be around them.

Even though I got close to 8 hours of sleep Sunday night, it didn’t seem enough when the alarm clock went off yesterday morning. I was up at the gym early with a full slate of clients and a leg workout sandwiched in the middle of the day. Needless to say, I was not feeling overly energetic when it came time to train. Tricia, who had a really busy weekend with work (and sleep deprivation) was drained as well, but we dragged each other through the leg workout anyway. I just kept taking it one set at a time, focusing on each rep, pushing myself to get another, and another. By the end of it my legs felt like absolute jello! Which is what I like them to feel like when I finish a good hard leg workout. !

Leg Workout:

Hack Squats 5 sets 12-15 reps

Squats 5 sets 5 sets 8-15 reps

Leg Press 5 sets of 20 reps, one finishing set of 50 reps with 360 lbs.

Seated Leg Curls 3 sets 10-15 reps

Lying leg Curls 3 sets 10 reps

Leg Extensions5 sets 8-15 reps

Donkey Calf Raise 6 sets 10-15 reps