What up everyone? As a lot of you know, it's been awhile since I have been real active on here due to a lot of shit that was happening in my life during the first Iron Contest. I took some time away from things here and focused on some other areas of my life and regroup and get my shit back together. I was still training, just not as hard and as much during that time, but I have been back at it the last 2 months and with 2009 at an end, I am leaving that bullshit behind and starting fresh for 2010. I will be at the Arnold this year and am rooming with some of my best friends. I am so pumped for the 2010 Cage and I also have some huge goals for this year and there is nothing in my life to get in the way of it this year. One of my main goals is to really focus hard on my legs and get my squat strength up. It is one of my weakest movements, so I am going to make it a must every week in my leg sessions. Hell I can bench press more weight for reps than I can max squat, so this needs fixed. My boy Big C knows my major goal this year and that is to step on stage and compete in the range of 230-240lbs. My weight as of today was 312lbs. I have my sites in the 2010 Mid Atlantic Grand Prix in September, so I am going to start dieting now so I can do it slowly and not have to kill myself as it gets closer and it also gives me some time for some trial and error methods to things.
Friday January 1, 2010- Legs
Weights
Single Leg Leg Extensions: 4x15*- 40lbs (warm up)
Leg Press: 5x20,20,12,8,20- 6,10,14,18,8 Plates
ATG Smith Machine Squats: 4x12,12,12,8- 135,185,205,225lbs
Lying Leg Curls: 4x15,15,15,12- 120,150,160,160lbs
Standing Single Leg Curls: 4x15*- 80lbs
Leg Abductions: 3x20- 110lbs
Leg Adductions: 3x20- 110lbs
Cardio: None on leg day
Abdominals
Swiss Ball Crunches: 3x20
Basic Oblique Crunches: 2x20*