AIPA Journey to Bodybuilding Competition 2014
It's been forever since I've been back on the forums, but I know this community will always be strong.
What's been going on in Aipa's life:
Long story short - Recently Married. Wife lived in Hawaii and I was in California working as Head Strength Coach at the University of Redlands for the past two years. After the wedding, I resigned from my position (which was one of the hardest decisions I've had to make), moved back to Hawaii to be with wife and closer to family, and currently in between jobs and still looking.
I'm going to get ready for my second go at a bodybuilding competition in April 2014 with the NPC. It's 9 months away so I have awhile, but it's important to have the goal in mind and put it out there.
I'll post pics up of where I am currently at. Good to be back at MAB. Sorry BTB for being a stranger for all this time.
Aloha D! :)
Welcome back and...Pomaika’i with competition!!!
What better way to start of the first workout of my log, other than with a Leg Day Training session
Note: I'm feeling able to go hard with legs, I suffered a minor injury and finally feel comfortable pushing it a bit
Cried while rolling out my IT Band, Quads, lats and erectors, and hips.
1. Back Squats:
4 x 5 with 225 (these felt heavy and definitely felt my left knee shake a ton.
2. Leg Press:
4 Plates/side x 10 x 3 sets
185 x 10
225 x 8 x 2sets
275 x 6
4. Single Leg Leg Curls
4 sets x 10
5. Abdominal/Low Back work
I could tell strength in my legs is slowly coming back. It's been 2 months since I've back squatted.
Thursday: Push Day (Shoulder Emphasis)
Incline DB Press 3 x 8
Incline Hammer Press 3 x 6-8
Bradford Presses 4 x 8-10
DB Lateral Raises 4 x 8-10
Bent Over Rev. Fly 3 x 12
Bent Over Rev. Fly swings (from John Meadows) 1 x failure..got to 40 in my head and it all went blurry from there.
Some ab work:
Friday: Pull Day
DB Rows 4 x 6-10
Single Arm Rev Grip Hammer Low Row 4 x 8
DB Pullover 3 x 12
Cable Stretch Pulldowns 3 x 10
Hammer Shrugs 4 x 12
Bicep stuff bc why not right...
Welcome back D. Your blog is looking great. Glad to see you have been keeping it up.
MONDAY - PUSH DAY
DB SLIGHT INCLINE PRESS
85 x 10
90 x 8
95 x 8
105 x 6
FLAT BENCH PRESS
185 x 8
185 x 8
225 x 6
185 x 8
PEC DEC FLYE (2 COUT SQUEEZE)
4 x 10
DB SEATED SHOULDER PRESS
65 x 8
70 x 8
75 x 8
SINGLE ARM DB LATERAL RAISE
35 x 10
40 x 10
45 x 8
50 x 6
BAND PULL APARTS/DB REAR FLYES
20/20 reps each exercise x 3 rounds
4 x 10
SINGLE ARM DB SEATED TRI EXTENSIONS
3 x 12/arm
That's ok man. I follow your life as much as I can via Facebook. I am happy to see a friend find happiness.
Ok so forgot to post up workouts - have to get back in to the habit of things. But overall things are going good.
Had a great leg workout on Wednesday with just straight up basics: Squats, Lunges, RDLs, and Core work.
Then today (Friday), I trained shoulders and also found my pre-workout song - it just gets me hyped up. Check it out:
1. Stiff Leg Deadlift 3 x 12
2. Box Squat (parallel) 3 x 6 with 315 (hips have been super tight lately, and by using the box it feel a lot more comfortable)
3. Bulgarian Squats 3 x 10 ea leg
4. RDLs 3 x 10
Deep burn today which was followed up with a great post workout meal.
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