Ice Cold 8180's Workout Log

[Ice Cold 8180]

I'm back on my 3x2 split taking Monday's and Friday's off.. Today's rest day couldn't have come at a better time as my entire body hurts.. I missed dead lifts last week and really hit them hard yesterday causing my lower back and hammy's to be very sore.. On my rest days I just make sure to get plenty of fluid as well as an extra meal replacing what would ordinarily be a protein shake on a lifting day.. I feel that getting as much "real food" as possible on off days keep your body feeling normal... And most importantly, I REST! Remember, it's not always what you do in the gym but sometimes more importantly what you do out of the gym that counts... Earn your rest days!

[Ice Cold 8180]

[Ice Cold 8180]

Today I trained Chest and Back... One of those days that I caught myself getting distracted throughout the day because I couldn't wait to smash the weights! When I finally got there, I didn't disappoint.. Hundo's on the incline for reps, unassisted... Ten plates on the hammer strength seated row... Everything feels great right now so we're gonna go with it! As they say, "if your workout doesn't scare you just a bit then you're doing it wrong".. I always make sure that every set is calculated and fought for...

[Ice Cold 8180]

Quads and Calves this evening.. After a 10 minute warm up on the bike, I was ready to kill the wheels.. I started out with heavy leg press, followed by front box squats, leg extensions and then alternate leg press.. That pretty much did the trick up top and then I moved on to the calves.. Standing calf raise, seated calf raise, donkey and then burnouts on the leg press... I had a great workout all in all and haven't stopped eating since it was over.. I am going to keep eating into tomorrow.. Happy Turkey day everyone!

[Ice Cold 8180]

I accomplished everything that I set out to do today... I spent quality time with my amazing family, I let my 8 year old nephew drive my mustang through the neighborhood (my nephew, my mustang and myself are still intact), I ate everything I saw (even pumpkin pie), I watched football all day while slipping in and out of my food coma and then eventually faded into an hour and a half nap on my parents couch... Live is good!
I hope Thanksgiving was equally gratifying for everyone else! Happy Turkey Day everyone!!

[Ice Cold 8180]

I trained Traps and Delts today... Coming off that great Thanksgiving Day break full of R & R it was nice to get back to the grind.. I was well rested and my body felt great! Ended up shrugging 455 for reps and pressing 240 for reps on the hammer strength shoulder press... I'm hoping to continue to get good gains through this winter... Lately I have had several people come up to me with coaching opportunities.. Although I really do appreciate the extra attention, it is very important not to get jerked in too many different directions... I have always only had a select few that I confide in to avoid this from happening... It's not ignorance, its simplicity..

[Ice Cold 8180]

Biceps and Triceps today.. I implemented a series of supersets and still maintained my strength.. I was actually surprised at the strength I had in my triceps today.. I wasn't plagued by any elbow soreness today to I ran with it! Overhead dumbbell extensions, 90 for 12, 100 for 10, 110 for 8 and 110 for 6... I didn't quite get 4 plates on the hammer strength curl but 3 plates and a 25 for 6 reps would suffice... Great pump, lots of energy and no joint pain! I'll take it!!

[Ice Cold 8180]

I woke up today and had the typical "lazy" Sunday feeling where I didn't want to do much of anything.. Not a good start considering this is my most important training day of the week (Hamstrings and Calves).. Just as I was having my second thoughts I got to thinking, how are these second thoughts gonna help me come April? Especially skipping my two biggest trouble areas! Second thoughts are for people that want to earn second place trophies! I quickly pulled my head out of my a$$, got my gym stuff together and went down for what turned out to be a great workout... I ended up destroying my hamstrings with heavy dead lifts, leg curls and then a mean drop set that made me almost pass out.. And then smashed the calves with some brutal super sets.. I thought I was going to need to be wheeled out of the place! I'm glad I came to and got it done! I always think of how awful it feels not to win... If I'm going to put my heart and soul into something, you bet your sweet a$$ I'm gonna be bringing everything I've got!!

[Ice Cold 8180]

this kid is resting today as my body is in need of some rest.. time for recovery, relaxation and rejuvenation.. back to the grind tomorrow, I love having a rest day and then starting things up with chest and back... PUMP!!

[Ice Cold 8180]

Yesterday's rest day was great and it allowed me a chance to get at it today! Chest and Back, the pump was great... One of those nights when I didn't want to walk out of the place.. I felt like all eyes were on me tonight and when that's the case I feel like I need to push it that much harder as I could possibly be setting an example for some other folks in the gym.. Don't allow yourself to be one of those people stuck going through the motions.. go into the gym with fire, passion and desire! Allow yourself to change, dare to step outside your comfort zone.. I promise, it's a feeling unlike anything.. Once you get a taste of what it feels like to push that much harder when you never thought you could, you will believe in yourself and all eyes will be on you! #ChangeIsGood

[Ice Cold 8180]

Well after watching everyone around me sneeze and cough, holing on as long as I could, this bug finally got ahold of me..
I have a strange yet simple approach to sickness... Once I feel it coming on, I sleep and I sleep a lot... Feeling this thing coming on last night, I got to bed early, slept for about 12 hours, woke up, took in a ton of liquids along with some food and went back to sleep for another 4 hours.. A combined 16 hours of sleep, followed by what will be a good nights rest this evening and I should be feeling just fine tomorrow.. I will be planning on picking up right where I left off at the gym tomorrow as well.. Thats the crucial part about taking in lots of liquids and food, I shouldn't lose any size or strength moving forward..

[Ice Cold 8180]

Today was a struggle between the heart and the brain... I really wanted to train today and while feeling considerably better I was left quite unsure as to if I should indeed hit the weights. I made the decision to sit out one more day as my training has been very intense lately.. We're gonna sit out one more day, regroup, stay hydrated and come back tomorrow with a vengeance! Sometimes you have to let logic kick in and although it may be difficult, you may thank yourself for it later..

[Ice Cold 8180]

First day back after a few days off and I hit the ground running! Traps and Delts today.. After getting over my cold, I could feel that I lost a step, but I didn't let it phase me.. Instead of doing a lot of compound, heavy lifts, I isolated a bit and jumped into my sets a bit faster allowing myself to sweat a bit more.. The pump was great, especially during the "dirty thirty" dumbbell drop set.. Shoulders were popping and lats were flaring!
I also was fortunate enough to receive some great advice from one of the best natural bodybuilders around! It's amazing how things change when you make even the slightest adjustment.. When someone with over 20 years of bodybuilding experience speaks, I listen! I have always admired him and I know that one day I will have the pleasure of sharing the stage with him... It will be an honor when that day comes! #AlwaysBeClassy

[Ice Cold 8180]

Back at it today for what turned out to be an amazing leg day (quads, calves and abs), that's right abs.. I've worked abs back into my split.. I have been laying off the ab work and focusing more on my calves, but as of late got to realize that my abs just aren't going to be there all the time and that they still need that "density". Come this april, I want my abs to look like the grill of a Mack Truck!
I started with Front Box Squats today, followed by heavy Hack Squats, alternate leg extensions and presses.. Then I declared war with my calves and beat the hell out of them with heavy drop sets... Abs consisted of Windshield Wipers, hanging leg raises, rope crunches and machine crunches.. My body literally feels like it was run over... I'm going to relax this evening.. Thank God for Netflix!

[Ice Cold 8180]

After 9 hours of sleep, my well rested body was ready for more! I trained arms today and it was a great workout.. I actually trained at a different gym downtown for a change of scenery and it was great.. I was amazed at how fast I was able to blast through my workout..
Things can get a little tricky when you are training and it's crucial that you keep those muscles pumped up as well as your heart rate high... If you stop and talk, letting your muscles go cold, getting back to where you were can be very difficult.. It can also be very hard on your joints as you are no longer loose..
I have always been a lone shark in the gym.. I don't typically train with anyone as I like to get in my own little world and have always been a self motivator in the gym.. I'm not above working out with someone, I just feel that I train better alone... I don't need someone to tell me that I have 3 more reps.. I know how many reps I have and I always bring 110% to the table.. Someone telling me otherwise is just going to screw up my process and I'll eventually injure myself trying to prove them wrong... Find your motivation, get in the zone, go at it as hard as you can, but remember to use that muscle in between your ears too!