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I'm finally taking the time to digitize my workouts thanks to Marcella's shining example. I'm now 5 WEEKS OUT from my first contest so this record will come in handy in the future . I've just loaded all my routines onto my smartphone app and will begin posting them soon! I'm a show off by nature so hopefully this will keep me honest and get me some great gains!

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I strained my abdominals very badly from too many heavy squats and deads last Fall and had to take 6 months off, so to pepare for my first show this May I've been following a 5 days per week split based on Rambod's FST-7's. I tend to always overtrain, so I figured this would give everything plenty of recovery time since it is volume based and I wouldn't be dealing with too crazy of weights and risk re-injuring my core. Two weeks ago I got impatient with my progress and decided to start hitting everything twice per week like I've always done, and lo and behold yesterday aches and pains started springing up everywhere . I've backed off to each muscle group once a week again starting today with my chest workout, listed below:


Exercise Name (lbs x reps, sets)

Barbell Bench Press 135.0x12, 175.0x12, 205.0x12, 205.0x9, 205.0x6

Dumbbell Incline Bench Press 55.0x12, 80.0x8, 70.0x10, 70.0x9

Dumbbell Decline Fly 35.0x10 (started hurting my shoulder)

Machine Fly 65.0x12, 65.0x12, 65.0x12, 65.0x12, 65.0x12, 65.0x12, 65.0x12


This is copied from my jefit.com phone app so the formatting isn't perfect, but it's an awesome app for pacing and recording your workouts for those of you out there with a smartphone! I would have gone heavier but my left shoulder felt iffy. Hopefully it will be good to go by next weekend!

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I'm phasing in AM cardio now so I started the day with a 3 mile run that went perfectly. Weather was great and had Marcella and our dogs with me so it was fun. My workout this evening started off really strong, but towards the end my shoulder and abs were acting up so I cut the last exercise short. Was a little bummed, but had a great posing practice afterwards to make up for it!



Exercise Name Lifting Logs

Pullups 0.0x12, 35.0x12, 55.0x9, 55.0x10, 55.0x10, 55.0x7

T Bar Row 90.0x12, 135.0x12, 160.0x12, 160.0x12

V Bar Pull Down 90.0x12, 110.0x12, 110.0x12, 120.0x12

Barbell Bent Over Row 115.0x12, 115.0x12, 115.0x12

Barbell Decline Pullover 45.0x12, 65.0x12, (was all set to do 7, but my shoulder said 'nope')


Tomorrow: A much needed rest day!

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It's free! There is a 1.99 version, but the free one is pretty awesome as is: the timer is nice, the ease of adding custom exercises, the online logs (I can use screen capture to post them in my online journal), and the 1RM calcs are great...Admittedly I haven't looked at any others so I have no basis for comparison - just picked this one because it was bodybuilding-oriented.


Not speaking for Derek, of course, just myself: but he did say that the timer made him realize how long he had been resting between sets without one.

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Short workout today. My abs have still been sore so I decided to skip squats altogether and do everything else light and higher rep. I got a great thigh pump for the leg extension FST-7 and could still barely walk out of the gym, so all in all I count today as a success!


Exercise Name 1 RM

Dumbbell Walking Lunges 56 35.0x12,35.0x15,35.0x18,35.0x18

Leg Press 600 270.0x20,360.0x20,360.0x20,360.0x20

Leg Extensions 182 130.0x12,130.0x12,130.0x12,130.0x12,130.0x12,130.0x9,130.0x12


Did another great posing session this evening and my abs are coming out as strong as ever in spite of the fact that I ate over 6000 calories today and still can't do sit-ups or crunches. I am flummoxed, but obviously extremely pleased. More tomorrow, and if I missed anything I'm sure Marcella will fill in the gaps

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I didn't post yesterday even though I had a shoulder workout because after my first exercise my shoulder was killing me so I called it off. Man injuries suck! This is the last time I'll try to step it up to 2-a-days after taking 6 months off... probably. The good news is I did get in a few sets of 10 reps on Arnold Press using 75lb dumbbells, pretty happy with that. Today I just trained biceps to have an 'easy day' and it went great. So pumped I couldn't button my shirt!




Alternate Incline Dumbbell Curl 25.0x12, 30.0x12, 35.0x8, 35.0x11

Preacher Curl 50.0x12, 60.0x12, 70.0x10, 75.0x9

Double Dumbbell Hammer Curl 25.0x12, 25.0x12, 25.0x12

Preacher Curl Machine 40.0x10, 40.0x10, 40.0x10, 40.0x10, 40.0x10, 40.0x10, 40.0x10


Tomorrow is an off day so hopefully by Saturday I will be all recovered and ship shape for my chest workout! 30 days out!!!

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Started today off with a great run and ended it with a great lift! Can't complain about that! I started separating my quad and hamstring routine a few weeks ago because after quads I am always way too beat to do my hamstrings any good. I've noticed my hamstrings getting much stronger and more defined so I'm really pumped!


Seated Calf Raise 135.0x12, 135.0x12, 135.0x15, 160.0x12, 160.0x12

Calf Press On Leg Press Machine 360.0x12, 360.0x12, 360.0x12, 360.0x12, 360.0x12, 360.0x12, 360.0x12

Lying Leg Curls 70.0x12, 90.0x12, 110.0x12, 110.0x12

Seated Leg Curl 90.0x12, 110.0x12, 130.0x12, 130.0x12

Romanian Deadlift 115.0x12, 115.0x12, 115.0x12, 115.0x12, 115.0x12, 115.0x12, 115.0x12


Tomorrow is chest so here's hoping my shoulder holds up!

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Getting back into the swing of it! Today I did a 2-a-day (which I'm supposed to be sworn off of from overtraining) but the evening workout was just triceps since I ran out of time and couldn't do them Thursday. I had to mix up my chest routine and keep it low volume, light weight and high reps to avoid bothering my shoulder, but I got it done pain-free! Here's what I did:


Incline Bench Press: 135x15, 135x15, 155x12, 155x12

DB Bench Press: 55X12, 55x12, 55x12, 55x12

Incline Cable Cross: 40x12 (done as an FST-7)


Not my best by a long shot but I was happy to be able to do it. My tricep workout went much better as listed below, and I even had Marcella take some footage that we will hopefully post soon!



Cable Triceps Pushdown 50.0x12, 70.0x12, 70.0x12, 80.0x11

Skull Crushers with Added Band 65.0x12, 75.0x12, 75.0x12, 80.0x12

Seated Triceps Press 30.0x15, 50.0x12, 60.0x7, 60.0x8 (tough with a power block!)

Bench Dip 0.0x10, 0.0x10, 0.0x10, 0.0x10


That's all for tonight. Back day tomorrow!

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Marcella and I started the day off with 6 30sec wind sprints before breakfast. It was a gorgeous morning so they were actually enjoyable! This evening I was stoked because I felt stronger than I have in months! It was especially satisfying after having to hold back on yesterdays chest workout. The weight went up on everything, but I was most happy about the 70lb pull ups I did! Haven't gotten that in probably 9 months!



Pull ups 0.0x15, 35.0x9, 55.0x8, 70.0x5, 70.0x6, 35.0x10

T Bar Row 90.0x12, 135.0x12, 160.0x12, 180.0x10

V Bar Pull Down 80.0x12, 100.0x12, 120.0x12, 130.0x12

Barbell Bent Over Row 80.0x12, 100.0x12, 100.0x12

Machine Row 110x12 (FST-7 style)


Off day tomorrow

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Short post b/c I'm sleepy. Got our NEW VBB shirts yesterday and rocked them in the gym today! Hit Quads AM and Hams/calves PM (brutal)! None of my injuries spoke up so I'm really happy about that, and I even let the weight creep up on a couple moves! Wanted to kill it, so I even took a set of squats to 30 reps! Was really light weight for me, but I can't go heavy yet and I'm taking it all the way to the floor so it was tough!



Dumbbell Walking Lunges 35.0x12,55.0x12,55.0x12,55.0x12

Barbell Squat 115.0x15,135.0x15,155.0x20,155.0x30

Leg Press 270.0x15,360.0x20,360.0x20,410.0x20

Leg Extensions 130.0x12,130.0x12,130.0x12,130.0x12,130.0x12,110.0x12,110.0x12



Since I started splitting up legs like this my hamstrings have been progressing by leaps and bounds. Wish I had started sooner!


Seated Calf Raise 135.0x12,135.0x12,160.0x12,185.0x12,165.0x12

Calf Press On Leg Press Machine 360.0x12,360.0x12,365.0x12,380.0x12,360.0x12,360.0x12,360.0x12

Lying Leg Curls 70.0x12,90.0x12,110.0x12,120.0x11

Seated Leg Curl 90.0x12,110.0x12,130.0x12,130.0x12

Romanian Deadlift 115.0x12,115.0x12,115.0x12,115.0x12,115.0x12,115.0x12

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Thanks guys!!! Had an AWESOME day thanks to that! Everyone in this city reads Style so it was super exciting!


I also hit my shoulders today for the first real time in two weeks and had a fantastic workout on them too so I'm really happy! No pain!


Barbell Military Press: 95x15, 115x12, 115x12, 125x12, 125x14

Upright Row: 95x12, 95x12, 95x12, 95x12

Super set Bent Over Laterals: 10x12, 10x12, 10x12, 10x12

Seated DB Lateral: 10x12 (FST-7 style, got wicked pump!)


Short and sweet. FST-7s have been making my delts grow like nothing else. Mixed results on the other muscle groups, but my shoulders love 'em!!

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Only had time for a short biceps workout in between clients today but it went really well. Most of my weight went up. Feeling strong!


Alternate Incline Dumbbell Curl 25.0x12,30.0x12,35.0x10,40.0x9

Preacher Curl 50.0x12,60.0x12,70.0x11,80.0x9

Double Dumbbell Hammer Curl 25.0x12,30.0x12,30.0x12,30.0x10

Preacher Curl Machine 40.0x12,40.0x12,40.0x12,40.0x12,40.0x12

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Yes I'm head of the personal training department at Gold's Gym in Richmond VA, so Marcella and I do most of our workouts there, but we also have a nice home weight room and will occasionally work out at the Virginia Commonwealth University Gym. Variety keeps it fun!


Today I found myself with a two hour break in my schedule so I decided to do chest and tris together! Had an awesome workout, got a great pump, and because of our "Richmond's Buffest Vegans" article this week I got a lot of compliments. Was loving it!


Barbell Bench Press 135.0x15, 155.0x12, 185.0x12, 195.0x12, 195.0x9

Dumbbell Incline Bench Press 55.0x12, 70.0x12, 70.0x10, 70.0x11

DB Decline Press 55x10, 55x10, 55x10

Machine Fly 65.0x12, 65.0x12, 65.0x12, 65.0x12, 65.0x13, 65.0x12, 65.0x12

Cable Triceps Pushdown 80.0x12, 110.0x12, 130.0x12, 130.0x12

Skull Crushers with Added Band 50.0x12, 60.0x11, 60.0x12, 60.0x12

Seated Triceps Press 50.0x12, 65.0x12, 60.0x10

Bench Dip 0.0x15, 0.0x13, 0.0x13


Killed myself on this, but it was a lot of fun and we went out for our cheat meal tonight so I'm hoping I'll put those calories to good use!

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