Ice Cold 8180's Workout Log

[Ice Cold 8180]

Today's assault on the legs was everything I'd hoped it to be and more! Tomorrow it's gonna hurt to sit, stand, walk, think, speak etc... haha...
As much as I hate lunges and front squats, that's where I started! After the last set of lunges I was already hating life and I took a step further by grabbing the shortest box as I headed into box squats... My inner thighs felt like they were going to explode! I ended with a nasty drop set on leg extension.. I had to take about a 5 minute break before I headed into my calves and abs.. I don't usually do that, but I found it to be very valuable as it gave me a chance to regroup... I got through my calf exercises pretty fast and spent a little extra time on the midsection... All of this, backed with the contest diet that I'm currently on is really making everything come in really nice and tight...

[Ice Cold 8180]

Great training session today as I went to a different gym with a friend of mine... I don't usually like to train with anyone, but today's training session was pretty damn good! I blasted the traps and delts.. Incorporating some heavy lifting and high volume.. the best recipe for an ectomorph with an upcoming contest! Heavy Shrugs to start things off, followed by some heavy dumbbell presses then onto some cable work and then the "dirty thirty"... Shoulders are sore, life is good, rest is earned!

[Ice Cold 8180]

Back to the grind today.. Almost took the day off as this weird stomach bug keep haunting me.. I ended up taking a nap and regrouping.. After waking up and feeling much better, I went in for my arm workout.. I ended up getting in a great lift followed by some more posing practice... Lifts were relatively heavy as my arm is feeling much better!

Standing Cable Curls: 15, 12, 10, 10
Seated Dumbbell Curls: 10, 10, 10, 10
21 Gun Salute: 21, 21, 21

Decline Dumbbell Skull Crushers: 15, 10, 8, 8
Cable Extensions: 15, 12, 10, 8
Reverse Cable Extensions: 12, 10, 8, 6
Dip machine: 15, 12, 10, 10

[Ice Cold 8180]

Had another great night at the gym training Hamstrings, Calves and Abs... Three areas that I have known that I need to improve and have been hammering for the last 10 months! I run pretty hot and cold on progress... some days are better than others.. But that's the beauty of this lifestyle.. The fact that you are constantly bettering yourself.. One may have certain goals, but once those goals are reached, you can't just say "ok, I'm done!", if you're like me you will want to take it to the next level... There is always another level! Always remain hungry, consistent, accountable and true to yourself... It's amazing what you'll be able to do! A lot of people come up to me like I'm "different", but I'm no different than anyone else.. I simply abide by those 4 words above and slowly continue to better myself... You can too!!

Leg Curls: 15, 12, 10, 8
Dead Lifts: 10, 10, 8, 6
Fall Forwards: 10, 10, 10
Lying Alternate Leg Curl: 10, 10, 10

Seated Calf Raise: 25, 18, 15, 12, 12
Standing Calf Raise: 25, 20, 15, 12, 12
Alternate Calf Raise: 20, 20, 20

Wind Shield Wipers: 15, 15, 12, 10
Leg Lifts: 10, 8, 8, 8
Decline Side to Side's / Sit Ups: 20, 20, 20
Cable Crunches: 12, 12, 10, 10

[Ice Cold 8180]

Last nights Chest and Back workout was really good! I followed it up with a good posing session too... I have been quite satisfied with how my energy levels have been staying up in the gym... I guess they have slightly dropped throughout the rest of the day, but if I can save it up for when it actually counts, then we're good! Strength is still good, even jumping into sets a bit quicker... Last nights posing went great and I even learned a couple new ways to present myself even better... Now I just have to repeat these changes over and over until they are automatic on stage.. No Mistakes!

[Ice Cold 8180]

Yesterday's leg workout was long and tiring.. Thankfully I was able to reload with sushi last night, followed by 10 hours of sleep.. I never thought I would be so content being in bed at 11pm on a Saturday night, I used to use the excuse that I must be just getting old, I then put the pieces together and realized how important all of these components are if you want to be successful on stage.. Or to achieve the physique that you're looking for! Rest is huge and so often overlooked!

Lunges: 10, 10, 8, 6, 5
Front Box Squats: 10, 10, 8, 8
Alternate Leg Press: 10, 10, 8, 8
Alternate Leg Extension: 15, 15, 15

Standing Calf Raise: 30, 30, 30, 30
Seated Calf Raise 30, 30, 30, 30

Hanging Leg Raise: 12, 12, 12, 12
Cable Crunch: 10, 10, 10, 10
Andy Swanson Special: 10, 10, 10

[Ice Cold 8180]

Today I hit up the Park Center Axiom in Downtown Boise for a change of scenery... Traps and delts were on the menu followed by a great posing session as the lighting in the aerobics room there is really good.. It gave me a chance to see my physique in good light which without a doubt boosted my confidence! Sometimes your mind can play tricks on you in this sport, causing your self confidence to fluctuate from day to day... Knowing that I'm going into a rest day, I pushed things a bit harder and am now feeling the effects of that.. Not complaining by any means.. I live for this feeling!

Smith Machine Shrugs: 20, 15, 10, 10
Dumbbell Shrugs: 20, 20, 20
Seated Cable High Rows: 10, 10, 10

Dumbbell Press: 10, 10, 8, 8
Hammer Strength Alternate Press: 15, 15, 15
Dumbbell Extensions: 10, 10, 10
Rear Delt Cable Extensions: 15, 12, 10, 10

Pull Ups: 10, 10, 10, 10

[Ice Cold 8180]

Back to the house for more this evening! I beat the hell out of my Hamstrings, Calves and Abs... I love this time of year, everyone competing is realizing how close showtime really is and giving it one last run before it's time to show off all their hard work... I too am guilty of this.. I am very content as to how everything is taking shape and each day I see subtle changes, usually for the better... I ended things off with absolute WAR on my abs as I want them screaming this year! No reason to hold back now, we've come this far! Must keep going!!

Hammer Strength Leg Curls: 20, 12, 10, 8, 8
Dead Lifts: 10, 10, 8, 6
Fall Forwards: 10, 10, 10
Seated Leg Curl: 15, 12, 10, 8

Standing Calf Raise: 25, 25, 25, 25
Seated Alternate Calf Raise: 15, 15, 15, 20
Donkey Calf Raise: 30, 30, 20, 20

Wind Shields: 15, 15, 12, 12
Andy Swanson Special: 10, 10, 10
Cable Crunch: 10, 10, 10, 10
Led Raises: 12, 12, 12, 12, 12, 12 (Damn Straight!!)

[Ice Cold 8180]

Friday night... One of the best times of the week to train as far as I'm concerned... I had an amazing chest and back workout followed by a great posing session.. Tonight was one of those nights when I wish the show was the next day! Everything was popping, full, striated and motivating! My quarter turns are getting easier and the poses that I've been having trouble with, I'm slowly having more and more success making them better...
I don't expect this spring to be easy as there is quite a few great competitors out there and these competitions are only getting harder to win... Does this have a negative effect on me? Absolutely not! Nothing worth having comes easy and I wasn't expecting anything in this competitive sport to come easy... On the flip side, I've been busting my ass and am not prepared to just step down and let someone else walk away with it... I never lose sight of 1st place... ever!

[Ice Cold 8180]

Today has been a great/busy day... Lots of great things going on! In lieu of all the great things in the works, training still needs to come first as the stage isn't too far away... I had a great leg day today followed by another great posing session.. Even learned some new things! It's amazing to me how one can learn how to make a strong pose even stronger by just changing one little thing.. This sport is definitely built on presentation backed with some smoke and mirrors.. I love it! I have been really booked lately and although I am very busy, I know that one day I'll look back and reminisce about all of these great times... I truly hope it's only the beginning!

Lunges: 12, 10, 8, 6
Hack Squat: 10, 10, 8, 8
Alternate Leg Press: 10, 10, 8, 8
Leg Extension: 15, 15, 15
Adductor Machine: 12, 10, 10, 10

Seated Calf Raise: 25, 25, 25
Standing Calf Raise: 25, 18, 15, 12, 12
Donkey Calf Raise: 20, 15, 15

Wind Shield Wipers: 15, 15, 10, 10
Hanging Leg Raise: 12, 12, 12
45 Degree Leg Raise: 15, 10, 10
Machine Crunches: 15, 15, 15

[Ice Cold 8180]

Ending out the weekend with a great shoulder workout.. Traps and Delts with a little more posing.. I cut my posing session short today as my legs were very sore from lifting and posing yesterday... just about every square inch of my body hurts today.. not to worry as I'm headed into an off day tomorrow and I'll have the chance to regroup.. The diet is starting to get to me a bit, but on the flip side I'm liking the way I look... That's what it's all about! If you want to look good, you have to make sacrifices... the more sacrifices you make, the better you are going to look... there you go!! I'm not a rocket scientist and I just summed it up for everyone! You're Welcome!

[Ice Cold 8180]

I love coming off a rest day with everything fresh and ready for another beating... Today was one of those days, having so many mixed emotions in my head.. Thankfully I have the ability to channel all of these mixed emotions right back into the weights! This sport requires so much to be good at it.. Dedication, consistency, heart and soul... I have made so many sacrifices along this journey to try to constantly make myself better and better.. I have missed a lot of quality time with friends and family, replacing this time with rigorous training sessions... I hope it's understood that this is not ignorance and that this is simply a life choice that was made long ago in an attempt to lead a healthy, happy life... I am so lucky that I have friends and family that are supportive of this lifestyle, I hope that they are all present when I'm holding up that Overall Trophy... I want it so bad I can taste it!!

[Ice Cold 8180]

Today's training day was lights out!! Headphones on, sweat dripping, body in pain and holding nothing back workout! Hamstrings, Calves and Abs... For those of you that don't know what the "Andy Swanson's" are, they are an exercise the a friend of mine introduced me to... It's where you hang upside down from the Smith Machine bar and perform full range sit ups... I now end my ab workout with these and they are killer! I feel such a good stretch from them, not to mention that they are very difficult after once I get to about 10 to 15... Today was one of those days where all the right people were in the building and motivation was at a very high level... The camaraderie between athletes at my club is amazing and I feel blessed to have so much talent in one building... It's hard to have a bad training session in this place.. We're gonna keep this ball rolling all the way up until showtime!

[Ice Cold 8180]

[Ice Cold 8180]

The last couple of days have been pretty busy... I guess I wouldn't expect anything less... I got a great Friday night session in (Chest & Back), followed by a great Leg Day today... I also got some good quality posing in last night.. I was going to pose again today, but I thought it would be smart to take a break as my body is getting pretty banged up.. I intend to smash my traps and delts tomorrow and get another good posing session in going into my off day Monday... Haven't fudged on the diet at all, I intend to be full, peeled and dry as a bone on stage this time around... Damn, I wish it was showtime right now!!