Abc Featured Athlete: Off season training? Are you kidding me?

[SeanCalder]

That's a great question!! Actually no matter what the muscle group I don't have set number of warm-ups. Whatever the amount of sets for me to feel a slight pump in the muscle being worked is what I go by. Usually it's 2-4 sets. I only do warm-up during two times. With my first movement and when I'm moving into a heavy compound movement like squats, bench, or deads.

[SeanCalder]

Date of Training: 9/15/05 at 1000 and then at 1800

Muscle groups being trained: 1st session: quads primarily with secondary focus hams. 2nd session: triceps

Leg extensions: 250/150/80 x 20/20/20 (super setted)
250/150/80 x 20/15/15 (super setted)
Vertical 45 deg leg press: 20P x 12
24P x 8 P=45lb plates
26P x 5
( limiting factor was right hamstring tie-in to glutes feeling strained, also head felt like is was going to pop, definetly not a strength issue)

Hack Squats: 6P x 18
8P x 11
10P x 5
(tie-in still ached)

Front squats: 275 x 10/9/7

Hammer strength iso lateral leg press: 8P x 10/6

Stopped due to questionable left hamstring strain.

Session 2:

Close-grip bench: 225 x 11/ 12 + 3assist

Barbell french curls: 115 x 9 +2assist/ 11 + 4assist

single arm cable kickbacks: 50 x 10/8

(Left elbow tendonitis prevented training heavy)

factors affecting training: 7 hours of sleep prior to training. One meal consumed prior to 1st session and 4 meals before 2nd session. drank about 1 liter of water before 1st session and 2-3 liters before second session. Stress level at 4. Nagging injuries keep zapping the true potential of where I can be. That will change soon!!!

Areas for inprovement: Better hydration. Consider instinctive training instead of set heavy or light-moderate days to allow injuries to heal. Vary exercises to maximize muscles work and minimize movements that exacerbate injuries.

[President Wilson]

Sean your journal is amazing. Thank you for the inspiration!

[President Wilson]

Also,

check out Sean Calder in this months issue of Muscular Development! The man is amazing!

[Adam Knowlden]

This journal is straight up sic!!

My main weakness is a lack of sleep as well. I sometimes only get 4 hours a night, then work all day. I feel you there.

Do you find headphones are a distraction for you? I find they are the only way I can get a work out in without being bothered. Don't get me wrong, I'll go out and have dinner and talk with anyone, I just don't want to chat with folks at the gym. It distracts me and I can't get away sometimes.

For me headphones basically keep people at bay. lol

Also I prefer not to hear the music the gym plays.

But my question is do you notice different results when you train with them as opposed to not training with them?

Thanks!

[TheShanMan]

[ QUOTE ]
Do you find headphones are a distraction for you? I find they are the only way I can get a work out in without being bothered. Don't get me wrong, I'll go out and have dinner and talk with anyone, I just don't want to chat with folks at the gym. It distracts me and I can't get away sometimes.

For me headphones basically keep people at bay. lol

Also I prefer not to hear the music the gym plays.

[/ QUOTE ]
I agree on both points, OS! It's the only way to keep focused on your routine. And the music at my gym is always terrible. Today it was disco. [img]/forum/images/graemlins/crazy.gif[/img]

[SeanCalder]

[ QUOTE ]
But my question is do you notice different results when you train with them as opposed to not training with them?


[/ QUOTE ] I notice whenever I get out of any routine that it makes me focus that much harder and usually it yields a better workout. Applying that principle to maximize results though I think would not yield as much of a return. Yes, music sucks in the gym but when I'm REALLY focused it's like I'm in a tunnel. I also pull a baseball cap down as far as possible to discourage people coming up to me when I train and keep my head down. After I'm done training the cap comes off and anyone can approach me. Most people understand that.

[SeanCalder]

Date of training: 9/17/05 in Vegas Baby, yea!! Time: 1230

Muscle groups being trained: Back, shoulders, and calfs

T-bar rows: 5P x 11/11 P=45 lb plates

Lat pulls: 250 x 9 + 2assist, 220 x 10 + 3 assist

V-bar seated cable rows: 200 x 14/10 + 2 assist

Behind the neck pulldowns: 200 x 12/8

Cable single arm lateral raises: 30 x 20/14

45 deg prone db lateral raises: 20 x 11+4assist/ 8+3assist

Reverse machine flys: 150 x 11/11 +5 assist

Seated Hammer Strength calf raises: 8P/6P/4P x 9/9/12, 7/8/7 used stripping super sets for all sets P=25lb plates

Donkey calf raises: 375(stack) x 15/11

FActors affecting training: 6.5 hours of sleep, flew into Vegas 2 hours prior, 2 liters of water before training, two meals prior to training( not healthy for 1), stress level at 7. Training at new gym.

Areas for improvement: More sleep and hydration. Bring food with so as to not having to eat airport food. Manage stress; not easy on a day like this but could have done better.

Note: This Gold's gym is comparable to Venice definitely!! Great equipment and very clean. I was impressed!

[SeanCalder]

Date of training: 9/20/05 @ 1800 after 12 hr workday

Muscle groups being trained: heavy back and light-moderate bi's.

Bent-over barbell rows: 385 x 6/6/5

weighted chin-ups: Body weight + 55lbs x 8, body weight + 60lbs x 7/6

V-bar chins( actually pulling to chest): body weight x 8/8/8

bent-over DB rows: 130 x 12/12/10

Hammer strength preacher curls: 75x11 +3 assist, 85 x 7 + 5assist

single arm machine curls: 50 x 7 +4assist/6+4 assist

Incline DB curls 30 x 8 + 2 assist/ 6 + 3assist

Cardio started Monday at 60 min in AM. Today it was 30 min in AM followed by 30 min after training. Also in AM I weighed 246lbs.

Factors effecting training: Slept 5 hours night prior. Ate 6 meals prior to training. Drank 4 liters of water prior to training. Cardio. Stress level at 5.

Areas for improvement: more quality sleep. Manage stress.

[SeanCalder]

Date of training: 9/21/05 @ 1000 for first session and 1800 for 2nd session.

Muscles being trained: Heavy shoulders and chest

Cardio: 60 min at 65% max HR in AM on empty stomach.

DB lateral raises: 37.5 x 7/6

DB military press: 100 x 13/8

weighted dips: bodyweight + 150 x 8/8

Reverse maching flys: 190/100 x 15/11, 190/100 x 7/9 ( all sets supersetted or pyramided down.

Flat BB press: 365 x 6/5, 315 x 9

Incling DB press: 120 x 6+2, 110 x 5 +3assist, 100 X 5 + 3assist

Free-motion seated flys: 70 x 12/10

Factors affecting training: 5 hours sleep prior night. Two meals before 1st session and 2 more before 2nd session. Cardio. Hydration: 1.5 liters before 1st session and 3 liters prior to second session. Stress level 4. Considering changing work enviroment. Left elbow tendonitis

Areas for improvement: More sleep. Finalize work issues.

Of note: Left elbow really giving me trouble.