Tom Venuto's BodybuildingSecrets.com - Now THIS is a real gym!

Now THIS is a real gym!

Tom Venuto, CSCS, CPT

Sunday, July 3rd, 2005. It’s a gorgeous, warm, sunny 4th of July weekend day. Not a cloud in the sky. I had many offers to go “down the shore” or to various beer and barbecue gatherings. Instead, I hopped in my car, drove to East Rutherford, New Jersey to Bob Bonham’s Strong & Shapely Gym and blasted my legs like there was no tomorrow. I’m either really dedicated or I need to get a life… dedicated, yeah that’s it…

Only a true bodybuilding connoisseur (Bob Bonham) could have put together a gym like this. Make no mistake, this is no “health spa.” This is a REAL GYM! Whatever happened to places like this? A dying breed… nearly extinct… rarer than a Duck Billed Platypus. Of course, I’m not sure if I would sign up my mother for a membership here… but for me… like a kid in a candy store.

This is the kind of place with wall after wall of autographed photos of world champion and pro bodybuilders who have trained here… 45 back machines… 40 leg machines… a POSING ROOM… Chalk is allowed!… and the dumbbells go up to 250 lbs! THAT pair has “Ronnie Coleman” painted on them, I sh*t you not - I’ll take a picture of them next time if you don’t believe me! (Uhh, yeah…I might be able to roll those things across the floor a few times… if I could only get them off the racks, that is!)

The best part is — get this — near the squat racks, there are photos on the wall of Tom Platz hitting leg shots in his prime! See if you can find THAT in Bally’s or 24 Hour Fitness… NOT! A few yards from the squat racks, you’ll find nine different types of leg presses! NO, that’s not a typo - nine (9) leg presses — different, not duplicates — every one a different “angle.”

I must have died and gone to heaven… but never mind… only a bodybuilding or strength training connoisseur could possibly appreciate this place. I guess understanding the significance of 9 different leg presses is analogous to those wine freaks who can discern flavors of melon, vanilla, citrus, plum and wood from a single sip (Did you see that movie, “Sideways?” If not rent it and you’ll know what I’m talking about)

Speaking of legs and leg presses, that was today’s order of business.

QUADS

A1 Horizontal leg press (AFS leg press): Set 1: 180 lbs X 15 reps (warm up); Set 2: 270 lbs X 12 reps (warm up); Set 3: 410 lbs X 20 reps nonstop with c; Set 4: 410 lbs X 18 reps (12 reps non stop, pause then 6 more); Set 5: 410 lbs X 15 reps (10 reps non stop, pause then 5 more)
B1 One legged Leg Press (Streamline 45 degree leg press): 3 sets X 140 lbs X 10, 9, 8 full reps, X 4030 tempo, last set pause/lockout, then 4 more reps bottom half range of motion, pause/lockout, then 4 more reps top half range of motion
C1 Leg Extension (Nautilus Nitro machine): Set 1: 140 lbs X 15 reps X 4022 tempo; Set 2: 160 lbs X 12 reps, drop to 130 lbs X 8 more reps; Set 3: 110 lbs X 10 reps X one legged negatives (up with two legs, down with one)
C2 Lunge/Split Squat with dumbbells: Set 1: Split squat with front leg on 6” step X 35 lbs X 10 reps per leg X 3020 tempo; Set 2: Bulgarian Split Squat (rear leg elevated) X 35 lbs X 8 reps per leg X 3030 tempo; Set 3: Walking Lunges X 35 lbs X 18 strides (9 reps per leg)

HAMSTRINGS

A1 Hamflexor (Flex seated leg curl machine): 3 sets X 210 lbs X 12, 12, 10 reps, last set, triple drop set to 170, 130 lbs X 6, 6 reps
B1 Hamtractor (Flex single leg curl machine): 3 sets X 70 lbs X 7, 6, 6 reps
C1 Reverse hyperextension: 3 sets X 12, 12, 12 reps X bodyweight

Workout Commentary

I started on the Advanced Free Weight Systems (AFS) horizontal leg press machine. This puppy has you in an upright seated position (like you were sitting in your car), with the platform for your feet directly in front of you so you push straight out horizontally. This is easy on the low back and seems to overload the quads more and the hips less. I could really feel this in the medialis, the lower and inner part of the quadriceps group.

Next it was on to the 45 degree leg press, one leg at a time. This hits everything! It works the quads nicely, but also strongly recruits the glutes and hamstrings. Full reps, then partial reps.

Finally, for quads, it was on to one of my favorites: the pre-exhaust superset of leg extensions to various types of lunges and split squats. My last set was walking lunges, but if you could have seen me by the last few reps, you would have said it was more like “falling lunges” or “collapsing lunges” ha ha.

Hamstrings were next: Hamtractor (flex seated leg curl machine) and Hamflexor (flex single leg curl machine). Still two of the best hamstring machines after all these years.

The last exercise was the reverse hyperextension. This is done off a special bench, where you lie on your stomach with your hips and legs hanging off the edge, then you extend both legs until they are in line with your upper body. Reverse hypers work the entire posterior chain (low back, glutes, hamstrings), and they are great for strengthening and rehabbing the low back.

I’ll be going back to stiff legged deadlifts soon, but still going easy on the low back.

I finished it all off with a solid 20 minutes of stretching.

Cardio was later in the evening (I hit legs in the late morning/early afternooon). Cardio is still 30 minutes. This workout, 471 calories burned (stairmaster 4400 PT).

Until next time, train hard, be dedicated and find a good gym… because atmosphere and environment are everything!

Posted 03 July, 2005 in Workouts

Comments

imperfectly_lou said:

New (female) member here to watch your amazing progress Tom! That gym sounds like absolute heaven... keep up the great work!

Posted on Jul 05, 2005 10:31 PM

Jessica said:

Hey,Tom. My name is Jessica. Where to start? I was born in Pittsburgh, PA but I moved to Georgia when I was 7. In our garage we had a few sets of weights and a long bar and a short bar. I saw them and wondered. When I was 12, my dad showed me several different exercises with the weights and that's when I started working out. I am 17 now and have the same hardcore, hard work, all out, to the extremes, blood, sweat, and tears passion for fitness and bodybuilding that you have.

When I was 14 I joined a gym for the first time. That's when I met one of my closest friends, Derwin. He's a personal trainer and shares the same passions I do; fitness and hip hop. I've stayed with him and his girlfriend all the way since I've known him.

After Liberty Fitness and Boxing Club, we ended up workin' out in a warehouse which I liked the best. It gave me that feeling. I love places to work out that are just straight up hardcore. I know exactly what you're talkin' about when you said those places are a dying breed and nearly extinct.

Derwin took me to a guy named "Mr. Coffee." This guy was a little crazy, but what mattered was that he was passionate about what he did. He trained powerlifters and owned a Gold's gym in Marietta. This place had a room just for powerlifters with chalk in it. The equipment was it. It was old and sturdy. This gym had pictures of powerlifters and Olympic powerlifters hangin' up on the walls. Now I workout at Derwin's gym in Adairsville. It's little, but I like it. We have many freeweights, bars, a squat rack, and cardio machines; a stairmaster, three treadmills, two bikes, two elipticals, and an incline treadmill trainer.

I prefer trails, stairs, and hills over cardio machines, but running on a trail, up stairs and hills is not always possible being that they're limited resources from where I live, not to mention the rain and storms sometimes, but cardio machines get the job done.

The thing is, from the time I was 12 to now, I haven't been persistent like I should be. I know that if I would have stayed persistent from the time I started workin' out that I could have been in bodybuilding competitions by now, but NO EXCUSES. I know that dedication, determination, willpower,hardwork, passion and persistence is the key.

After becoming obsessed with bodybuilding and nutrition I knew I needed some mentors and guidiance. I decided right then that I wanted to become a pro natural bodybuilder. I got on the internet just looking for the best bodybuilding and nutrition websites and I found you. I found www.burnthefat.com" and read about your BFFM.

I went on your www.fitren.com and from there found so many other true websites your recommended also. Immediately, you became my "go to guy" whenever I needed help, information, motivation, the honest truth, everything. Anybody you recommend I go to, also. I subscribed to all your e-zines and newsletters and all the others who you recommended in any of your articles, newsletters, e-zines, and websites. I bought your BFFM and have read it. Now I am going through the entire book and writing out my plan on paper (what I'm going to do; my goals,my measurements, calculations and figurations, and my training and eating)I am highlighting all the quotes and studies and writing down all the people you mentioned in it and what bodybuilders do. I saved all your articles, BFFM, and newsletters onto discs. You are my hero, Tom and I thank you so very much with all my heart and more.

I haven't worked out since February, yikes! I have no excuses whatsoever. Now that I know exactly what to do and will experiment and listen to my body. I'm going to work my butt off. I'm on my way. I start back school in August and I'll be a senior in high school.

Right after I graduate I'm joining the U.S. Marines. I need to get ready for it. Right now, I'm out of shape. My bodyfat is 27.4% and I weigh 151. One day I will compete and achieve my ultimate goal of becoming a pro natural bodybuilder, my dream.

After I serve four years active duty in the Marines I'm going to re-enlist to become an officer and work my way up. I don't know what college I am going to go to, but I'm hoping I will be able to go while in the military. I want to get a bachelor's degree in exercise science, in psychology, finance, physiology & anatomy and a PHD in nutrition. I want to be a certified CSCS and CPT by the National Strength and Conditioning Association. I also want to be a certified clinical nutritionist and physical therapist. It's going to take a lot of hard work and dedication but I know I can do it and I will do it.

I hate reading but I do read anything and everything I see from you and everybody and everything you recommend on nutrition, training, bodybuilding, fitness, motivation, and inspiration. I'm old-fashioned when it comes to workin' out. I just like free weights, no machines but I do have to use some machines (the lat pull-down, seated lat row, leg press, leg extension and leg curl). When ab training, the only equipment I like is cross cables and the hanging and raising from a squat rack using those things you put your elbows in. The floor is what I also like for ab training.

I'm a huge believer in motivation and inspiration. I have pictures of bodybuilders including you printed off the internet on my wall for inspiration. I have a motivation wall which I hang motivational quotes on. I always check my e-mail and every time I get on the internet I stop by all your websites and will continue to do that always. I love the South and want to live in Florida, so I hope wherever they put me when I'm in the military, they put me somewhere I would like to be, but I know that may not happen. I don't really want to go to the North however I do want to go to New York because that's where the birth of hip hop was. I do like other types of music, but hip hop is my love. I'm going to have to go to New Jersey one day and meet you, even though I'm a Southern lover. You're great and I'm so grateful to have found your websites, BFFM, and now your new bodybuilding site. Thanks so much for all that you do. I'm looking foward to all the more news, blogs, information, articles, motivation, inspiration and newsletters that you and all the other true, honest, no bull, real coaches, trainers, champions, and experts have to teach, preach, offer, share and tell.

Thank you, especially for taking the time out to read all this. I know it's a lot and it means a lot to me that you care and are there. I'm finally gonna end this long comment, I'll get back on here later. Thanks, Tom. Great and amazing progress and good job! Keep doin' what you're doin'. All hats off to you.

Posted on Jul 06, 2005 12:15 AM

Evan said:

i wish i could be there just to watch but i think i would get jealous of the pain and want the same.Your inspiring me even more Tom
and that s what i like about your outlook and attitude towards building better bodies!Im on your GET BIG program and things are going good! Gotago The Barbells calling me for squats! ;o)

Posted on Jul 06, 2005 04:24 AM

Juan Montalvo said:

Tom,
What is your body part split routine?
I know you do a 4-day split and cardio everyday, but what body parts do you workout together and does it make a differance?
Thanks JCM

Posted on Jul 06, 2005 08:49 AM

Tom Venuto said:

My current routine is a 4 day split, 2 days on 1 day off. Follow the blog to see which body parts I train each day and what exercises I do. 2 on 1 off is the same program I follow all year round. Recovery time is a very personal thing, but for me the 2 on 1 off program is perfect. As the show gets closer, We will bump that up to 3 on 1 off, 2 on 1 off then repeat

Posted on Jul 06, 2005 05:19 PM

Teresa Miranda said:

I am so glad to see I was not the only one who spent the 4th of July in the gym! It was great I expected the gym to be dead .... nope tons of others there! Funny because I had an absolutely AWESOME workout that day! I would have to say we are def. dedicated.... maybe it's that I don't want to admit I don't have a life as well LOL! Have a great one Tom! Thanks for blogging this is great!

Teress

Posted on Jul 07, 2005 04:19 PM

Joe said:

Tom, you're dedicated AND you've got a life (more of it in fact).

I think one thing we should all think about is that when we get in shape and are healthy that we actually boost our quality of life dramatically. That means that we have more energy to get done what needs to be done, we have more energy for our family and friends, we like the way we look, and we feel happy with ourselves for having stuck to our goals. We not only enrich our lives but the lives of those around us.

Now, back to work!

Posted on Jul 09, 2005 09:59 AM