A friendly reminder on why we do what we do. I read this every year at this time.
Merry Christmas Bob
By Chris Shughart
"So, what are you doing for a living these days?" Bob asked me. We're sitting on the couch at one of those tedious holiday get-togethers, you know, the ones where you're supposed to be nice to family members you never see except during major holidays and funerals. I think Bob is my wife's brother-in-law's second cousin or something.
"I'm the assistant editor and a writer for Testosterone magazine," I say. Bob looks at me with a blank expression on his face, as if I'd just told him I sell handmade testicle warmers beside the freeway and was looking to open franchises across the nation.
"It's a bodybuilding magazine," I say.
Blank expression. Deer caught in the headlights. Ronnie Coleman doing trigonometry.
"Oh," Bob finally says, "I heard you were, like, one of those bodybuilder guys or something. So, what's that like, you know, working out every day and stuff? I just don't have time to lift weights all day, but I have been meaning to get rid of this beer belly." He takes another sip of beer. "What do you suggest?" Sip.
At first I was a little offended. I wanted to grab him up and say, "You can't tell I'm a bodybuilder?! Look at my ass! Now, if that's not a nice round squat-built piece of sirloin, I don't know what is! You think that comes naturally? I can crack walnuts with this puppy! Wanna see? Huh, punk? Do ya? Do ya?"
Then I realize this just might cause a scene and could cost me several Christmas presents. I was planning on returning any presents I got and using the money to buy a power rack, so I didn't want to jeopardize this gift getting opportunity. I also realized that old Bob probably had a certain preconceived image of a bodybuilder and I just didn't fit that image. I'm not gorilla huge; I weigh about 205 at 5'11" right now. (When I first started lifting I was a pudgy 159, so that's not too shabby.) Also, I wasn't wearing clown pants, a fluorescent string tank top, a hanky on my head and one of those little fanny packs. And isn't that what real bodybuilders are supposed to wear?
Bob continued to sit there drinking his Natural Light, smoking a cigarette and waiting for an answer, oblivious to the fact that he'd come this close to seeing some serious walnut- crunching ass power. I tried to figure out how I could explain to the average guy what the typical T-Man does and why he does it. How could I get him to understand what it is we do, how we feel, how we live? So I took a deep breath and told him something like this:
"Well, Bob, I guess you could use the term bodybuilder if you really need a label for what it is we do. Most of us actually don't stand on stage and compete, though. We lift weights and manipulate our diets so that we'll look good naked. Sure, it's healthy too, and we'll probably live a longer and more productive life than the average guy, but mostly it's about the naked thing. Truthfully, it goes beyond even that.
"Let's be honest here. We do it because of people like you, Bob. We look at you sitting there with your gut hanging over your belt and we watch you grunt and groan just getting out of a chair. Guys like you are our inspiration, Bob. You're better than Anthony Robbins, Bill Phillips, Deepak Chopra, and Zig fucking Ziglar all wrapped up into one. We love it when guys like you talk about not having time to exercise. Every time we see you munching on a bag of potato chips, you inspire us. You're my shot in the arm, Bob, my living and breathing wake-up call, my own personal success coach.
"You want to know what it is we do? We overcome. We're too busy to train, too, but we overcome. We're too busy to prepare healthy meals and eat them five or six times a day, but we overcome. We can't always afford supplements, our genetics aren't perfect, and we don't always feel like going to the gym. Some of us used to be just like you, Bob, but guess what? We've overcome.
"We like to watch 'normal' people like you tell us about how they can't get in shape. We smile and nod sympathetically like we feel your pain, but actually, we're thinking that you're a pathetic piece of shit that needs to grow a spine and join a gym. You smile sheepishly and say that you just can't stay motivated and just can't stand that feeling of being sore. (For some reason you think that admitting your weaknesses somehow justifies them.) We listen to you bitch and moan. We watch you look for the easy way out. Because of people like you, Bob, we never miss a workout.
"You ask us for advice about diet and training and usually we politely offer some guidance, but deep inside we know you won't take our advice. You know that too. We smile and say, 'Hope that helps. Good luck,' but actually we're thinking, 'Boy, it would suck to be you.' We know that 99% of people won't listen to us. Once they hear that it takes hard work, sacrifice and discipline, they stop listening and tune us out.
"We know they wanted us to say that building a great body is easy, but it just isn't. This did not take five minutes a day on a TorsoTrack. We did not get this way in 12 short weeks using a Bowflex and the Suzanne Somers' 'Get Skinny' diet. A good body does not cost five easy payments of $39.95.
"We like it that while you're eating a candy bar and drinking Mountain Dew, we're sucking down a protein shake. You see, that makes it taste even better to us. While you're asleep we're either getting up early or staying up late, hitting the iron, pushing ourselves, learning, succeeding and failing and rising above the norm with every rep. Can you feel that, Bob? Can you relate? No? Good. This wouldn't be half as fun if you could.
"We do it because we absolutely and totally get off on it. We do it because people like you, Bob, either can't or won't. We do it because what we do in the gym transfers over into the rest of our lives and changes us, physically, mentally, maybe even spiritually. We do it because it beats watching fishing and golf on TV. By the way, do you know what it's like to turn the head of a beautiful woman because of the way you're built? It feels good, Bob. Damned good.
"When we're in the gym, we're in this indescribable euphoria zone. It's a feeling of being on, of being completely alive and aware. If you haven't been there, then it's like trying to describe color to a person who's been blind since birth. Within this haze of pleasure and pain, there's knowledge and power, self-discipline and self-reliance. If you do it long enough, Bob, there's even enlightenment. Sometimes, the answers to questions you didn't even know you had are sitting there on those rubber mats, wrapped up in a neat package of iron plates and bars.
"Want to lose that beer belly, Bob? I have a nutty idea. Put down the fucking beer. I'll tell you what, Bob. Christmas morning I'm getting up real early and hitting the iron. I want to watch my daughter open her presents and spend the whole day with her, so this is the only time I have to train. The gym will be closed, so I'm going out in my garage to workout. You be at my house at six in the morning, okay? I'll be glad to help you get started on a weight training program. It'll be colder than Hillary Clinton's coochie in there, so dress warm.
"But let me tell you something, Bob. If you don't show up, don't bother asking me again. And don't you ever sit there and let me hear you bitch about your beer belly again. This is your chance, your big opportunity to break out of that rut. If you don't show up, Bob, you've learned a very important lesson about yourself, haven't you? You won't like that lesson.
"You won't like that feeling in the pit of your stomach either or that taste in your mouth. It will taste worse than defeat, Bob. Defeat tastes pretty goddamned nasty, but what you'll be experiencing will be much worse. It will be the knowledge that you're weak, mentally and physically. What's worse is that you'll have accepted that feeling. The feeling will always be with you. In the happiest moments of your life, it'll be there, lying under the surface like a malignant tumor. Ignore it at your own peril, Bob.
"Don't look at me like that either. This just may be the best Christmas present you'll get this year. Next Christmas, Bob, when I see you again, I'm going to be a little bigger, a little stronger, and a little leaner. What will you be? Will you still be making excuses? This is a gift, Bob, from me to you. I'm giving you the chance to look fate in those pretty eyes of hers and say, 'Step off, bitch. This is my party and you're not invited.' What do you say, Bob? Monday, Christmas morning, 6am, my house. The ball's in your court."
Okay, so maybe that's not the exact words I used with Bob, but you get the picture. Will Bob show up Monday? I don't know, but I kind of doubt it. In fact, Bob will probably take me off his Christmas card list. He probably thinks I've got "too much Testosterone," like that's a bad thing. I think Bob is just stuck in a rut, and as the saying goes, the only difference between a rut and a grave is depth.
The way out of the rut is to make major changes in your life, most of which won't be too pleasant in the beginning. The opportunity to make those changes seldom comes as bluntly as I put it to Bob. Most of the time, that opportunity knocks very softly. What I did was basically give Bob a verbal slap in the face. You can react two ways to a slap. You can get angry at the person doing the slapping, or you can realize that he was just trying to get you to wake up and focus on what you really want and, more importantly, what it'll take to get it.
If you're a regular T-mag reader, I doubt you need to be called out like Bob. But maybe you've caught yourself slacking a little here lately. Maybe you've missed a few workouts or maybe you started a little too early on the usual holiday feasting, like, say, back in September. Just remember that the time to start working on that summer body is now. The time to get rid of those bad habits that hold you back in the gym is now. You want to look totally different by next Christmas? Start now. This isn't because of the holidays or any corny New Year's resolutions either. The best time is always now.
Christmas day I want you to enjoy being with your family and friends. I want you to open presents, sip a little eggnog and have a good meal. But if your regularily scheduled workout happens to fall on December 25th, what will you be doing at six o'clock that morning?
That's what separates us from guys like Bob.
Friday, December 19, 2008
Thursday, December 4, 2008
Im Back!!!!......Kinda
What up boys. back from a 7 day lay off. Taking it easy with the intensity until the body is ready to go again. Sticking with the basics and nothing more. My main focus right now is nutrition and the recovery process.
I am still supplementing with a bunch of Biotest supps and working on total recovery.
Keep hitting the weights!!!!!!!
I am still supplementing with a bunch of Biotest supps and working on total recovery.
Keep hitting the weights!!!!!!!
Sunday, November 23, 2008
Where Its At
Not going to lie, Ive been slacking big time with the posts. My planned week off begins Wednesday so I have really been pushing my body to its limits when training. I went back to my rest pause style training to really push the threshold. I am hoping that the week off allows for some serious super compensation gains.
As for the teaching job, the kids are awesome and I am really getting along with them.
Todays Back training:
T Bar Row: 2 Sets
315 lbs x 6, 3, 3
315 lbs x 6, 4, 3
Cable Row: 2 Sets
120 lbs x 15, 7, 4
140 lbs x 14, 7, 4
Calbe High Pull: 1 Set
5o lbs x 12, 6, 3
Week off supplement list:
-Rosea Rhodiola (Biotest)
-ZMA (Biotest)
-L-Leucine (Biotest)
Keeping the protein high and the BCAA's coming in. Hopefully I come back heavier!
Video Of The Day:
As for the teaching job, the kids are awesome and I am really getting along with them.
Todays Back training:
T Bar Row: 2 Sets
315 lbs x 6, 3, 3
315 lbs x 6, 4, 3
Cable Row: 2 Sets
120 lbs x 15, 7, 4
140 lbs x 14, 7, 4
Calbe High Pull: 1 Set
5o lbs x 12, 6, 3
Week off supplement list:
-Rosea Rhodiola (Biotest)
-ZMA (Biotest)
-L-Leucine (Biotest)
Keeping the protein high and the BCAA's coming in. Hopefully I come back heavier!
Video Of The Day:
Saturday, November 15, 2008
What It Is
Been awhile. Ive been busy with the new job and trying to stay on point with my nutrition/training. The new teaching job so far is pretty interesting and has opened me up to a variety of new challenges.
I think the kids can relate to me a little more because of my age, which makes the job a little easier.
I havent given up training though, I still kept my clients in my Methuen gym.
As for my training, I still have been keeping everything short and intense, making the most out of my time training. I have a planned week off in two weeks, which my body is DEFINITELY in need of, so I am kind of looking forward that.
Quick Arms today:
Tri-sets:
Decline Skulls into Bodyweight Extensions into Close Grip Push Ups: 3 sets
100 lbs x 10, 12 extensions, 15 push ups
110 lbs x 8, 10 extensions, 15 push ups
110 lbs x 8, 10 extensions, 15 push ups
Kept rest periods in between 90-120 seconds
Reverse Grip EZ Bar Preachers into EZ Bar Curls into Incline Bench Dumbbell Hammer Curls: 2 sets
60lbs x 12, 80lbs x 10, 20lbers x 10
60lbs x 10, 80lbs x 10, 20lbers x 8
We then did some grip specialization work. Gotta get them forearms bigger!
Keep pushin weight,
Easy
Video Of The Day:
I think the kids can relate to me a little more because of my age, which makes the job a little easier.
I havent given up training though, I still kept my clients in my Methuen gym.
As for my training, I still have been keeping everything short and intense, making the most out of my time training. I have a planned week off in two weeks, which my body is DEFINITELY in need of, so I am kind of looking forward that.
Quick Arms today:
Tri-sets:
Decline Skulls into Bodyweight Extensions into Close Grip Push Ups: 3 sets
100 lbs x 10, 12 extensions, 15 push ups
110 lbs x 8, 10 extensions, 15 push ups
110 lbs x 8, 10 extensions, 15 push ups
Kept rest periods in between 90-120 seconds
Reverse Grip EZ Bar Preachers into EZ Bar Curls into Incline Bench Dumbbell Hammer Curls: 2 sets
60lbs x 12, 80lbs x 10, 20lbers x 10
60lbs x 10, 80lbs x 10, 20lbers x 8
We then did some grip specialization work. Gotta get them forearms bigger!
Keep pushin weight,
Easy
Video Of The Day:
Wednesday, November 5, 2008
Muscle Ink
It's time for a change....I am starting a new job next week at the local High School. This will make life a lot easier and cut down on my stressful travel that I have been dealing with the past two years.
I also have been given an opportunity to submit some physique photos to a new site called Muscle Ink. Hopefully this will get me the chance to get some modeling shoots and show some of the hard work I have been putting into my body the past four years. The site focuses on bodybuilders who have tattoo's. FINALLY, someone catering to people with ink instead of discriminating it.
It is run by Andrew Oye and really shows the more hardcore aspect of bodybuilding. The pictures evoke a wide variety of feelings that I cannot begin to explain. Some show the loneliness one feels in their training quest, while others show the rage and determination needed to succeed.
I am definitely one of the smaller prospects at 5'7" 190lbs, but as we all know I am constantly working on that. Check out the site for updates and hopefully some of my photos!!
http://www.myspace.com/muscleink
Until then, keep PUSHIN' WEIGHT!!!!!!!!
Easy
I also have been given an opportunity to submit some physique photos to a new site called Muscle Ink. Hopefully this will get me the chance to get some modeling shoots and show some of the hard work I have been putting into my body the past four years. The site focuses on bodybuilders who have tattoo's. FINALLY, someone catering to people with ink instead of discriminating it.
It is run by Andrew Oye and really shows the more hardcore aspect of bodybuilding. The pictures evoke a wide variety of feelings that I cannot begin to explain. Some show the loneliness one feels in their training quest, while others show the rage and determination needed to succeed.
I am definitely one of the smaller prospects at 5'7" 190lbs, but as we all know I am constantly working on that. Check out the site for updates and hopefully some of my photos!!
http://www.myspace.com/muscleink
Until then, keep PUSHIN' WEIGHT!!!!!!!!
Easy
Thursday, October 30, 2008
My Boston
Been slacking on the posts as of late. Ive been dragging ass the past week but have managed to push through the training/work etc.. I have been supersetting almost every body part, keeping the sessions short and intense. Keeping the compound movements heavy and then keeping constant tension on isolation movements to keep oxygen out of the muscle and increase localized IGF-1 release. I have been following the same rep tempo as before. Slow eccentric with a fast concentric to tap into the high threshold motor units and type II fibers which have the most growth potential.
On another note, I am starting a new job at the high school in a few weeks so I am anxious waiting for this new experience. Hopefully I dont get too many kids that were like my friends and I back when we went there.
I will post the video of the day like always...it is the Big Shug video, "My Boston". I get a few quick cameo's in the background when its Terms verse. Check it out.
Legs last night:
Leg Press:3 Sets (Havent done these in a LONG time. Its not a functional movement.)
795lbs x 12
885lbs x 8
885lbs x 8
Free Motion SLDL supersetted with Leg Extensions: 3 Sets
200lbs x 14, 150lbs x 14
200lbs x 12, 150lbs x 13
200lbs x 12, 150lbs x 12
Walking Dumbbell Lunges: 3 Sets
30lbers x 60 feet
30lbers x 60 feet
30lbers x 60 feet
Standing Calf Raises: 3 Sets
120lbs x 12
120lbs x 13
120lbs x 12
Video Of The Day:
On another note, I am starting a new job at the high school in a few weeks so I am anxious waiting for this new experience. Hopefully I dont get too many kids that were like my friends and I back when we went there.
I will post the video of the day like always...it is the Big Shug video, "My Boston". I get a few quick cameo's in the background when its Terms verse. Check it out.
Legs last night:
Leg Press:3 Sets (Havent done these in a LONG time. Its not a functional movement.)
795lbs x 12
885lbs x 8
885lbs x 8
Free Motion SLDL supersetted with Leg Extensions: 3 Sets
200lbs x 14, 150lbs x 14
200lbs x 12, 150lbs x 13
200lbs x 12, 150lbs x 12
Walking Dumbbell Lunges: 3 Sets
30lbers x 60 feet
30lbers x 60 feet
30lbers x 60 feet
Standing Calf Raises: 3 Sets
120lbs x 12
120lbs x 13
120lbs x 12
Video Of The Day:
Thursday, October 23, 2008
Stress is the word of the week. I have been using it to fuel my training this whole week.
Yesterday was no exception. I decided to try deading heavy again and the stress began to fade away after each set. You get into a certain zone and nothing outside of the gym can bother you anymore. You got your headphones bumping and your mind is focused on nothing but pushing as much weight as you can.
Deads: 4 Sets
315lbs x 1
365lbs x 1
385lbs x 2
405lbs (fail)
405lbs x 1
Walking Dumbbell Lunges: 3 Sets
40lbers x 60 feet
40lbers x 60 feet
40lbers x 60 feet
Sissy Squats on the Hack Machine: 3 Sets
50lbs x 12
50lbs x 10
50lbs x 12
Free Motion Stiff Leg Deadlift: 1 Set
200lbs x 15
Glute and Ham Raise with Bodyweight: 2 Sets
BW x 6
BW x 6
Standing Calf Raises: 3 Sets (Done with a slow eccentric/12 second hold in the stretch position/fast concentric)
110lbs x 10
110lbs x 10
110lbs x 8
I played hockey three hours after the training. Legs are absolutely toast today.....now its just time to focus and get past these stressful times.
Video Of The Day:
Yesterday was no exception. I decided to try deading heavy again and the stress began to fade away after each set. You get into a certain zone and nothing outside of the gym can bother you anymore. You got your headphones bumping and your mind is focused on nothing but pushing as much weight as you can.
Deads: 4 Sets
315lbs x 1
365lbs x 1
385lbs x 2
405lbs (fail)
405lbs x 1
Walking Dumbbell Lunges: 3 Sets
40lbers x 60 feet
40lbers x 60 feet
40lbers x 60 feet
Sissy Squats on the Hack Machine: 3 Sets
50lbs x 12
50lbs x 10
50lbs x 12
Free Motion Stiff Leg Deadlift: 1 Set
200lbs x 15
Glute and Ham Raise with Bodyweight: 2 Sets
BW x 6
BW x 6
Standing Calf Raises: 3 Sets (Done with a slow eccentric/12 second hold in the stretch position/fast concentric)
110lbs x 10
110lbs x 10
110lbs x 8
I played hockey three hours after the training. Legs are absolutely toast today.....now its just time to focus and get past these stressful times.
Video Of The Day:
Wednesday, October 22, 2008
Lifes Minor Irritations
Been a stressful past week or so. I am slowly trying to work through it but sometimes it just feels like you cant let go of stuff you know you should.
Anyways, training has been my saving grace (along with friends and family), and I have really been hitting the weights with a vengeance.
Sundays Pull Session:
I love getting up and starting Sunday's with training. The gym is dead because most people are nursing their hangovers. The training session wakes me up for the rest of the day and makes me feel deserving of my once a week cheat meal that I will later have (pizza).
One Arm Dumbbell Rows: 3 Sets
130lbers x 12
130lbers x 10
130lbers x 10
Close Grip Pulldown with Extended ROM: 3 Sets (reps are 4-6 seconds eccentric followed by fast concentric)
100lbs x 12
100lbs x 8
100lbs x 8
High Pull supersetted with Rope Face Pull: 3 Sets
190lbs x 12, 60lbs x 10
240lbs x 10, 60lbs x 8
240lbs x 10, 60lbs x 8
Seated Calf Raise: 4 Sets (slow eccentric/fast concentric)
135lbs x 15
135lbs x 15
135lbs x 13
135lbs x 14
Training only took 45 minutes. I kept the pace up.
Check out http://www.rapmullet.com/2008/10/ they got a picture of me and Term up on their front page. Right now he is on a nation wide tour killing it with Redman and Method Man. GET IT!!
TC Luoma
Lifes Minor Irritations
Some of you might have noticed that last week's column was a repeat. While I prefaced the article with a note that indicated I was "just too pissed about a variety of things to write a column," the truth is that Tim, me, and a couple of the boys had taken off to go on spring break.
Yep, nothin' but sun, fun, and debauchery. Wet T-shirt contests, tequila shooters, and cruising up and down the streets in our ragtop, looking for hard bodies and perky ta-tas. The trouble is, we had to be back in the office in two days so instead of heading down to Florida or Cabo, we just pretty much hung around the basement of Tim's house in Colorado Springs.
And so what if there weren't any girls around? Who needs 'em? We just sprayed powerlifter Dave Tate's thin, white T-shirt down with some seltzer and watched the big guy shake it as we stood around rhythmically clapping and shouting, "Who's your dad-dy? Who's your dad-dy?" We even taped it and sent it in to those people who do those Girls Gone Wild videos.
We had to quit, though, when Tim's wife got mad about us getting water all over her grandmother's quilt.
And the fact that it was 30 degrees in the Springs last week didn't make cruising around in the convertible one bit less fun, except for when those kids pelted us with snowballs and put one in Tim's right ear which resulted in a serious infection and permanent hearing loss.
Okay, you're probably on to me. We didn't go on "spring break." I really was too pissed to write. I sat there looking at my computer screen last Friday for about three hours before I gave up and went to the gym.
The funny thing is, I wasn't overly mad about any one thing. Instead, I was pissed because a whole bunch of minor irritations log jammed together. It was like one of those freak accidents that you read about where ice and fog cause a 300-car pile up on a freeway in Pennsylvania. And so rather than calling a psychological tow truck to haul away one or two cars, I had a regular demolition derby of crunched fenders, exploding gas tanks, and burned out husks of cars floating around in my psyche.
I guess the first minor irritation occurred last Thursday morning in the gym where I work out. They've got this new manager — an "aerobics specialist" — and if he had things his way, he'd clear away all those nasty weights and equipment, put in wall to wall hardwood floors, pipe in Destiny's Child all day long and do high kicks like a Radio City Music Hall Rockette 'til he was silly.
What this guy did was jam a Swiss Ball storage rack right between the two power racks so that it's literally touching them. That means just about when I've psyched myself up do a heavy set, gotten myself all fired up and angry and strong and scared at the same time, marched into the power rack and attacked the bar, some housewife with a fat butt is saying, "Excuse me," and leaning in front of me to grab a pink Swiss Ball. This results in me losing my concentration, my balance, and my spleen.
So I stuff my spleen back in and go back to my office fuming and try to unwind by listening to some spring-training baseball on the radio. Trouble is, Clear Channel, which is the Devil's present incarnation, has bought the radio station — along with 1100 others throughout the country — and replaced my favorite play-by-play guy with a chipmunk. Literally. A little chubby thing with big acorn-filled cheeks who's a purebred corporate shill. I complain but all I receive are condescending e-mails from executive types. I'm ready to go down to their office and super glue some headphones on their pointy little Devil ears so they have to listen to the shit they pump out over the airwaves all day and all night long.
Then the UPS guy delivers this 6-foot-long plywood crate. It's my Real Doll! I get a crowbar and pry off the boards, remove the packing straw, and pull her out. She's the most beautiful love doll I've ever seen. But what's this? She's only got two orifices, when I specifically ordered three! I called them up, but they make some snide comment about that position being "illegal in most states, anyhow."
So the bad feelings are starting to boil up even more, and I'm told by co-workers that I've got the same look on my face as that guy who tried to blow up the plane a few months ago by igniting his shoe.
But the minor irritations keep… piling… on. I go out to walk my 50-pound English Staffordshire to clear my head, but the first guy I run into asks me if he's one of those "Canary dogs that done ate that woman up." I say, "Sure, if you add about a foot to his height and about a hundred pounds," you maroon.
In fact, ever since that dog-mauling story and subsequent trial hit the papers, my dog and I are suddenly the object of fear. Now I don't mind that ordinarily, but when I start reading articles and letters-to-the-editor in the paper about how all dogs that aren't poodles or that cute little dog on Frazier should be sold to Korean restaurants who specialize in dog kabob, I get a little pissed.
So T-dog and I go home but there's no solace to be found there because they're remodeling the house next door, which they've been doing seven days a week, from 7 in the morning 'till 10 at night, for the last 8 months. It's just a constant thump, thump, thump, all day long, which is occasionally interrupted by the soothing sound of a jackhammer.
In an effort to drown out the constant noise, I turn on the tube. And there's "no spin" Bill O'Reilly doing a special on The Corruption of the American Child. O'Reilly is metaphorically sinking his teeth into Jack Valenti who, from what I understand, lobbies the government on behalf of the motion picture industry. Valenti, it seems, is marketing sex toward children! It's true! They even showed clips of American Pie and American Pie 2!
Valenti is back pedaling furiously and hemming and hawing, like everyone pretty much does when confronted by O'Reilly. He's saying it's not true, and they've cut down on the sex, and blah, blah, blah.
What I would have told O'Reilly is something along the lines of this: "You're damn right, Bill. Rather than showcase the splendid dialogue or a thrilling plot, we pushed a little sex. Whats'a matter Bill? Are you a Quaker? Are you a virgin? I like sex. People like sex. People who are having sex don't go out and kill people. And if I had a kid who wanted to know about sex, I wouldn't blush like some Puritan, I'd show him pictures or videos. I'd say, 'Look junior, here are two people making a naked pretzel. Pretty silly looking, isn't it? Here's a crazy woman who's making love to a horse. Isn't she stupid? And if you want to go see a movie where a guy superglues his hand to his dick, well you go right ahead. Maybe by seeing it, it'll save you from the same fate. And if you ever want to look at Playboy or Penthouse or anything else like that, ask me. I'll give 'em to you after I'm done with them.'
"Is that going to corrupt my child, Bill? No, you friggin' idiot. I'll have demystified sex, and if he grows up perverse and deviant, he can get a job at Testosterone with the rest of us.
"And by the way, Bill, did you notice the time slot you've preempted with this special? Do you know what show this paragon of a virtuous network, FOX TV, ordinarily shows at this time? Temptation Island, a show that's sole purpose is to incite people to cheat on their boyfriends or girlfriends, for which the camera conveniently hangs around. So get the hell out of my face, you hypocrite."
I turned off the tube by sticking my remote control in the blender and then went to bed. I hoped to seek refuge and comfort in the arms of sleep, preceded by a little action — if you catch my drift — but in the darkness I mistakenly grabbed a jar of horse liniment that I use to soothe my sore muscles instead of my Stay Hard™ cream. Don't ask.
That was Thursday night, so when I woke up, I had the disposition of a man who had to go downtown for a tax audit, followed by a colonoscopy, followed by a root canal.
There was no way I was going to be able to write an Atomic Dog. So, I pulled out an old column instead and went to the gym, a different gym, one where they understand lifting and the power racks are properly isolated from puffballs and fat asses. As I powered through my workout, the bad feelings started to fade.
And I remembered that that's pretty much how I've shoveled the shit out of the Augean stables of my mind for as long as I can remember. Whenever I had a bad break up, I went to the gym. When my parents died, I went to the gym. When I pulled down my shorts that one time and the girl pointed and laughed and took pictures for Ripley's… well, I sat down and cried. But after that, I went to the gym.
In fact I don't think there's been one blue period in my life, one instance of having bad chemicals in my head, that the gym hasn't been able to fix.
I get e-mails all the time from people who are in the midst of some sort of crisis, and, because of severe depression, just aren't able to train. A lot of times the depression's persisted over months or even years. It's tragic because if it's not a clinical problem, going to the gym might very well clear their depression. It's a horrible Catch-22 situation.
I'm probably the least qualified person to give psychological advice, but I humbly suggest that those of you who are angry, depressed, or maybe just have a small bug up your shorts, go to the gym and train. Perhaps a nice little squat session? Some dead lifts, maybe? Some bench to forget the wench?
Sure, it's probably no cure-all, but sometimes all it takes is a little pump, a little physical exhaustion, to give you a new take on things. But if working out doesn't give you a new perspective, drop me a note. I'll send you a copy of Dave Tate Gone Wild. That ought to do it.
© 1998 — 2002 Testosterone, LLC. All Rights Reserved
Check out Statik Selektah's Stick 2 The Script, it just dropped yesterday!!!
Anyways, training has been my saving grace (along with friends and family), and I have really been hitting the weights with a vengeance.
Sundays Pull Session:
I love getting up and starting Sunday's with training. The gym is dead because most people are nursing their hangovers. The training session wakes me up for the rest of the day and makes me feel deserving of my once a week cheat meal that I will later have (pizza).
One Arm Dumbbell Rows: 3 Sets
130lbers x 12
130lbers x 10
130lbers x 10
Close Grip Pulldown with Extended ROM: 3 Sets (reps are 4-6 seconds eccentric followed by fast concentric)
100lbs x 12
100lbs x 8
100lbs x 8
High Pull supersetted with Rope Face Pull: 3 Sets
190lbs x 12, 60lbs x 10
240lbs x 10, 60lbs x 8
240lbs x 10, 60lbs x 8
Seated Calf Raise: 4 Sets (slow eccentric/fast concentric)
135lbs x 15
135lbs x 15
135lbs x 13
135lbs x 14
Training only took 45 minutes. I kept the pace up.
Check out http://www.rapmullet.com/2008/10/ they got a picture of me and Term up on their front page. Right now he is on a nation wide tour killing it with Redman and Method Man. GET IT!!
TC Luoma
Lifes Minor Irritations
Some of you might have noticed that last week's column was a repeat. While I prefaced the article with a note that indicated I was "just too pissed about a variety of things to write a column," the truth is that Tim, me, and a couple of the boys had taken off to go on spring break.
Yep, nothin' but sun, fun, and debauchery. Wet T-shirt contests, tequila shooters, and cruising up and down the streets in our ragtop, looking for hard bodies and perky ta-tas. The trouble is, we had to be back in the office in two days so instead of heading down to Florida or Cabo, we just pretty much hung around the basement of Tim's house in Colorado Springs.
And so what if there weren't any girls around? Who needs 'em? We just sprayed powerlifter Dave Tate's thin, white T-shirt down with some seltzer and watched the big guy shake it as we stood around rhythmically clapping and shouting, "Who's your dad-dy? Who's your dad-dy?" We even taped it and sent it in to those people who do those Girls Gone Wild videos.
We had to quit, though, when Tim's wife got mad about us getting water all over her grandmother's quilt.
And the fact that it was 30 degrees in the Springs last week didn't make cruising around in the convertible one bit less fun, except for when those kids pelted us with snowballs and put one in Tim's right ear which resulted in a serious infection and permanent hearing loss.
Okay, you're probably on to me. We didn't go on "spring break." I really was too pissed to write. I sat there looking at my computer screen last Friday for about three hours before I gave up and went to the gym.
The funny thing is, I wasn't overly mad about any one thing. Instead, I was pissed because a whole bunch of minor irritations log jammed together. It was like one of those freak accidents that you read about where ice and fog cause a 300-car pile up on a freeway in Pennsylvania. And so rather than calling a psychological tow truck to haul away one or two cars, I had a regular demolition derby of crunched fenders, exploding gas tanks, and burned out husks of cars floating around in my psyche.
I guess the first minor irritation occurred last Thursday morning in the gym where I work out. They've got this new manager — an "aerobics specialist" — and if he had things his way, he'd clear away all those nasty weights and equipment, put in wall to wall hardwood floors, pipe in Destiny's Child all day long and do high kicks like a Radio City Music Hall Rockette 'til he was silly.
What this guy did was jam a Swiss Ball storage rack right between the two power racks so that it's literally touching them. That means just about when I've psyched myself up do a heavy set, gotten myself all fired up and angry and strong and scared at the same time, marched into the power rack and attacked the bar, some housewife with a fat butt is saying, "Excuse me," and leaning in front of me to grab a pink Swiss Ball. This results in me losing my concentration, my balance, and my spleen.
So I stuff my spleen back in and go back to my office fuming and try to unwind by listening to some spring-training baseball on the radio. Trouble is, Clear Channel, which is the Devil's present incarnation, has bought the radio station — along with 1100 others throughout the country — and replaced my favorite play-by-play guy with a chipmunk. Literally. A little chubby thing with big acorn-filled cheeks who's a purebred corporate shill. I complain but all I receive are condescending e-mails from executive types. I'm ready to go down to their office and super glue some headphones on their pointy little Devil ears so they have to listen to the shit they pump out over the airwaves all day and all night long.
Then the UPS guy delivers this 6-foot-long plywood crate. It's my Real Doll! I get a crowbar and pry off the boards, remove the packing straw, and pull her out. She's the most beautiful love doll I've ever seen. But what's this? She's only got two orifices, when I specifically ordered three! I called them up, but they make some snide comment about that position being "illegal in most states, anyhow."
So the bad feelings are starting to boil up even more, and I'm told by co-workers that I've got the same look on my face as that guy who tried to blow up the plane a few months ago by igniting his shoe.
But the minor irritations keep… piling… on. I go out to walk my 50-pound English Staffordshire to clear my head, but the first guy I run into asks me if he's one of those "Canary dogs that done ate that woman up." I say, "Sure, if you add about a foot to his height and about a hundred pounds," you maroon.
In fact, ever since that dog-mauling story and subsequent trial hit the papers, my dog and I are suddenly the object of fear. Now I don't mind that ordinarily, but when I start reading articles and letters-to-the-editor in the paper about how all dogs that aren't poodles or that cute little dog on Frazier should be sold to Korean restaurants who specialize in dog kabob, I get a little pissed.
So T-dog and I go home but there's no solace to be found there because they're remodeling the house next door, which they've been doing seven days a week, from 7 in the morning 'till 10 at night, for the last 8 months. It's just a constant thump, thump, thump, all day long, which is occasionally interrupted by the soothing sound of a jackhammer.
In an effort to drown out the constant noise, I turn on the tube. And there's "no spin" Bill O'Reilly doing a special on The Corruption of the American Child. O'Reilly is metaphorically sinking his teeth into Jack Valenti who, from what I understand, lobbies the government on behalf of the motion picture industry. Valenti, it seems, is marketing sex toward children! It's true! They even showed clips of American Pie and American Pie 2!
Valenti is back pedaling furiously and hemming and hawing, like everyone pretty much does when confronted by O'Reilly. He's saying it's not true, and they've cut down on the sex, and blah, blah, blah.
What I would have told O'Reilly is something along the lines of this: "You're damn right, Bill. Rather than showcase the splendid dialogue or a thrilling plot, we pushed a little sex. Whats'a matter Bill? Are you a Quaker? Are you a virgin? I like sex. People like sex. People who are having sex don't go out and kill people. And if I had a kid who wanted to know about sex, I wouldn't blush like some Puritan, I'd show him pictures or videos. I'd say, 'Look junior, here are two people making a naked pretzel. Pretty silly looking, isn't it? Here's a crazy woman who's making love to a horse. Isn't she stupid? And if you want to go see a movie where a guy superglues his hand to his dick, well you go right ahead. Maybe by seeing it, it'll save you from the same fate. And if you ever want to look at Playboy or Penthouse or anything else like that, ask me. I'll give 'em to you after I'm done with them.'
"Is that going to corrupt my child, Bill? No, you friggin' idiot. I'll have demystified sex, and if he grows up perverse and deviant, he can get a job at Testosterone with the rest of us.
"And by the way, Bill, did you notice the time slot you've preempted with this special? Do you know what show this paragon of a virtuous network, FOX TV, ordinarily shows at this time? Temptation Island, a show that's sole purpose is to incite people to cheat on their boyfriends or girlfriends, for which the camera conveniently hangs around. So get the hell out of my face, you hypocrite."
I turned off the tube by sticking my remote control in the blender and then went to bed. I hoped to seek refuge and comfort in the arms of sleep, preceded by a little action — if you catch my drift — but in the darkness I mistakenly grabbed a jar of horse liniment that I use to soothe my sore muscles instead of my Stay Hard™ cream. Don't ask.
That was Thursday night, so when I woke up, I had the disposition of a man who had to go downtown for a tax audit, followed by a colonoscopy, followed by a root canal.
There was no way I was going to be able to write an Atomic Dog. So, I pulled out an old column instead and went to the gym, a different gym, one where they understand lifting and the power racks are properly isolated from puffballs and fat asses. As I powered through my workout, the bad feelings started to fade.
And I remembered that that's pretty much how I've shoveled the shit out of the Augean stables of my mind for as long as I can remember. Whenever I had a bad break up, I went to the gym. When my parents died, I went to the gym. When I pulled down my shorts that one time and the girl pointed and laughed and took pictures for Ripley's… well, I sat down and cried. But after that, I went to the gym.
In fact I don't think there's been one blue period in my life, one instance of having bad chemicals in my head, that the gym hasn't been able to fix.
I get e-mails all the time from people who are in the midst of some sort of crisis, and, because of severe depression, just aren't able to train. A lot of times the depression's persisted over months or even years. It's tragic because if it's not a clinical problem, going to the gym might very well clear their depression. It's a horrible Catch-22 situation.
I'm probably the least qualified person to give psychological advice, but I humbly suggest that those of you who are angry, depressed, or maybe just have a small bug up your shorts, go to the gym and train. Perhaps a nice little squat session? Some dead lifts, maybe? Some bench to forget the wench?
Sure, it's probably no cure-all, but sometimes all it takes is a little pump, a little physical exhaustion, to give you a new take on things. But if working out doesn't give you a new perspective, drop me a note. I'll send you a copy of Dave Tate Gone Wild. That ought to do it.
© 1998 — 2002 Testosterone, LLC. All Rights Reserved
Check out Statik Selektah's Stick 2 The Script, it just dropped yesterday!!!
Monday, October 13, 2008
The Usual
The weekend went by way to quick, and now its back to work. At least for us people who didnt get Monday off.
Saturday I did my usual grocery shopping after I was done lifting at the local Market Basket. I was sipping my post workout shake while getting my weekly amount of eggs when a little, frail old lady comes up to me and says, "You should stop drinking steriods." She shook her head and walked away.
I didnt even know how to respond to it, I was kind of in awe. People can think what they would like.
After picking up the rest of the food, I made my way to the check out counter. I ALWAYS get weird looks when unloading my groceries.
List:
-6 dozen eggs
-6 lbs of ground turkey
-4 bundles of asparagus
-2 lbs of thin and trim turkey
-Sack of red skin potatoes
-and then the stuff I am low on such as olive oil, crystal light, etc..
Anyways, behind me in line, the linebacker of a woman who looks like she spends most of her grocery bill in the twinkie aisle looks at me, sighs, rolls her eyes, and says, "You must be on that Atkins diet. What do you like work out 10 hours a day?"
I just nodded and smiled, trying to avoid conversation.
"Why dont you buy food that tastes good instead of suffering through that diet all the time?"
I just responded with "I have goals and I like the discipline it requires'"
What I would have liked to say...."I "suffer" through this diet because I have the motivation required to do so and everytime I see people like you pounding down your Big Mac's with the Super Sized Fries but watching their figure by ordering the Diet Coke, it fuels me even more. That protein shake that used to taste like SHIT now tastes alot better when I see people like you.
People think I am in the gym all day long working out. They are wrong. I train for an hour per day about 4-5 times per week. The rest of the results come from DIET. Its a lifestyle, and thats why it pisses me off when people assume I am taking certain "substances" or other short cuts to get to where I am.
Its hard work, and its a 24/7 type of lifestyle.
So to my old lady friend, and my new linebacker friend.....dont be pointing fingers or ridiculing people who work their ass off day in and day out. Realize the sacrifice needed.
Sunday morning training: Pull
Pull-Ups: 3 Sets
BW x 20
BW x 15
BW x 11
Seated Cable Row: 3 Sets (pronated grip and done with a slow eccentric/fast concentric rep tempo)
150lbs x 12
150lbs x 10
150lbs x 11
Barbell High Pull supersetted with Reverse Dumbbell Flyes: 3 Sets
185lbs x 15, 30lbs x 15
185lbs x 12, 30lbs x 12
185lbs x 12, 30lbs x 12
Busy night tonight. Few more clients, then training, then training Term. Get after it!!
Video Of The Day:
Saturday I did my usual grocery shopping after I was done lifting at the local Market Basket. I was sipping my post workout shake while getting my weekly amount of eggs when a little, frail old lady comes up to me and says, "You should stop drinking steriods." She shook her head and walked away.
I didnt even know how to respond to it, I was kind of in awe. People can think what they would like.
After picking up the rest of the food, I made my way to the check out counter. I ALWAYS get weird looks when unloading my groceries.
List:
-6 dozen eggs
-6 lbs of ground turkey
-4 bundles of asparagus
-2 lbs of thin and trim turkey
-Sack of red skin potatoes
-and then the stuff I am low on such as olive oil, crystal light, etc..
Anyways, behind me in line, the linebacker of a woman who looks like she spends most of her grocery bill in the twinkie aisle looks at me, sighs, rolls her eyes, and says, "You must be on that Atkins diet. What do you like work out 10 hours a day?"
I just nodded and smiled, trying to avoid conversation.
"Why dont you buy food that tastes good instead of suffering through that diet all the time?"
I just responded with "I have goals and I like the discipline it requires'"
What I would have liked to say...."I "suffer" through this diet because I have the motivation required to do so and everytime I see people like you pounding down your Big Mac's with the Super Sized Fries but watching their figure by ordering the Diet Coke, it fuels me even more. That protein shake that used to taste like SHIT now tastes alot better when I see people like you.
People think I am in the gym all day long working out. They are wrong. I train for an hour per day about 4-5 times per week. The rest of the results come from DIET. Its a lifestyle, and thats why it pisses me off when people assume I am taking certain "substances" or other short cuts to get to where I am.
Its hard work, and its a 24/7 type of lifestyle.
So to my old lady friend, and my new linebacker friend.....dont be pointing fingers or ridiculing people who work their ass off day in and day out. Realize the sacrifice needed.
Sunday morning training: Pull
Pull-Ups: 3 Sets
BW x 20
BW x 15
BW x 11
Seated Cable Row: 3 Sets (pronated grip and done with a slow eccentric/fast concentric rep tempo)
150lbs x 12
150lbs x 10
150lbs x 11
Barbell High Pull supersetted with Reverse Dumbbell Flyes: 3 Sets
185lbs x 15, 30lbs x 15
185lbs x 12, 30lbs x 12
185lbs x 12, 30lbs x 12
Busy night tonight. Few more clients, then training, then training Term. Get after it!!
Video Of The Day:
Friday, October 10, 2008
Wise Words From The Blaze Man
It's impossible... to pass the T.V at the gym without being drawn into the bleak dispair of out economic crisis.It is some scary times,especially if your future is invested in the Market.
One area that is NOT sufffering is the Alcohol and Food(Dining)industry.People get down and they go out and drink to ease their stress,rather than take it out on some iron.The "Take-Out" is not on our fat cells....it's on some fat storing alcohol and crap.
Best form of stress relief is some weight training or any sort of intense exersise that you like.
Still,go out on a weekend(or even mid-week)and you'll see your fellow gym members pounding down the Wine,beer,etc.All that pounding will certainly pack on the pounds!
Don't give in my freinds.Yes...these are stressfull times but do not let all your hard work go to waste.Get your butts the the gym and train!!!!You'll feel better!!!!
-G. Blais
Check out his blog. Click on his picture on the right side of my blog. He is the monstrous dude.
One area that is NOT sufffering is the Alcohol and Food(Dining)industry.People get down and they go out and drink to ease their stress,rather than take it out on some iron.The "Take-Out" is not on our fat cells....it's on some fat storing alcohol and crap.
Best form of stress relief is some weight training or any sort of intense exersise that you like.
Still,go out on a weekend(or even mid-week)and you'll see your fellow gym members pounding down the Wine,beer,etc.All that pounding will certainly pack on the pounds!
Don't give in my freinds.Yes...these are stressfull times but do not let all your hard work go to waste.Get your butts the the gym and train!!!!You'll feel better!!!!
-G. Blais
Check out his blog. Click on his picture on the right side of my blog. He is the monstrous dude.
Thursday, October 9, 2008
Perfect Drug
Tuesdays Training: Legs
Deads: 3 Sets (I was going to do a 5x5 or a 10x3 but it was one of those days where the weight felt extra heavy and my body just wasnt ready for it.)
365 x 3
365 x 3
365 x 4 (I knew it was going to be my last set so I just pushed out one more)
Dumbbell Walking Lunges: 3 Sets
50lbers x 80 feet
50lbers x 80 feet
50lbers x 80 feet
Lying Leg Curl supersetted with Standing Calf Raises: 3 Sets (I used the leg curl, cant you tell it was an off day for me? Eccentric portions were 4-6 seconds)
110lbs x 6, 100lbs x 10
110lbs x 5, 100lbs x 9
110lbs x 6, 100lbs x 10
Even though it didnt look like much. My hamstrings and ass were both killing me yesterday AND today.
I hit arms quick yesterday. Trying to add some more size so one day a week is a heavy day while the second day is a tri set day.
It was Terms bday yesterday so I met up with him and ST. to chill. I ended up sipping on a small bit of Hennessey which is a rarity for me. Its VERY rare that I will have any alcohol, but whatever, it was my dudes bday. Happy birthday son! Also, check out the Hip Hop Billboards, his CD Politics As Usual hit #47!! Top 50 CD for his first drop, not bad!!
Video Of The Day:
Deads: 3 Sets (I was going to do a 5x5 or a 10x3 but it was one of those days where the weight felt extra heavy and my body just wasnt ready for it.)
365 x 3
365 x 3
365 x 4 (I knew it was going to be my last set so I just pushed out one more)
Dumbbell Walking Lunges: 3 Sets
50lbers x 80 feet
50lbers x 80 feet
50lbers x 80 feet
Lying Leg Curl supersetted with Standing Calf Raises: 3 Sets (I used the leg curl, cant you tell it was an off day for me? Eccentric portions were 4-6 seconds)
110lbs x 6, 100lbs x 10
110lbs x 5, 100lbs x 9
110lbs x 6, 100lbs x 10
Even though it didnt look like much. My hamstrings and ass were both killing me yesterday AND today.
I hit arms quick yesterday. Trying to add some more size so one day a week is a heavy day while the second day is a tri set day.
It was Terms bday yesterday so I met up with him and ST. to chill. I ended up sipping on a small bit of Hennessey which is a rarity for me. Its VERY rare that I will have any alcohol, but whatever, it was my dudes bday. Happy birthday son! Also, check out the Hip Hop Billboards, his CD Politics As Usual hit #47!! Top 50 CD for his first drop, not bad!!
Video Of The Day:
Tuesday, October 7, 2008
Burn Em
Quick post today. Last night was my pushing session, but I gave my chest a total break this week.
Training: Push
Standing Military Press: 3 Sets (NO momentum used during the sets)
135lbs x 10
135lbs x 9
135lbs x 9
DB side laterals supersetted into DB front raises supersetted into DB rear flyes: 4 Sets
20lbs x 10 x 10 x 10
20lbs x 10 x 10 x 10
20lbs x 10 x 10 x 10
20lbs x 10 x 10 x 10
Cable Side Laterals: 3 Sets
30lbs x 15
30lbs x 15
30lbs x 15
Scott Presses: 3 Sets
30lbers x 15
30lbers x 15
30lbers x 15
Got legs tonight!!!
Article of the day:
The Truth About Fasted Cardio,
by Christian Thibaudeau
Is fasted morning cardio good or bad? First, let's look at the pros:
Pro #1: Morning cardio could potentially increase the amount of free fatty acids (FFA) used up as fuel. This is not due to performing cardio in a glycogen depleted state though, since this isn't happening here. Unless you go to sleep in an already depleted state, you won't wake up in such a state.
During sleep almost 100% of the energy expended comes from fatty acids because of the extremely low intensity of the activity and because of the natural hGH burst which occurs 30 minutes or so after you enter the deep sleep phase (hGH increases fatty acid mobilization).
So you really aren't depleting your intramuscular glycogen stores during the night. You might be tapping your hepatic glycogen stores slightly, but even then that can't account for much since at best this contains maybe 200-300kcals of stored energy. So it's a fallacy to believe that when you wake up your muscles are emptied of their glycogen.
However, since fat is the primary energy source during your sleeping period, chances are that upon waking you have a greater amount of free fatty acids available. Since you don't have to mobilize them (they're already freed up) they become easier to oxidize for fuel and are thus more readily used up during morning cardio.
Pro #2: Fasted morning cardio could also potentially be glycogen-sparing for the same reason as stated above: the greater availability of FFAs reduces the reliance of glycogen for fuel during low-intensity energy systems work.
Pro #3: Fasted morning cardio could lead to an improved fatty acid mobilization during exercise and increase insulin sensitivity afterwards. This might be true of exercise at a low level of intensity (50-75% of max VO2) since this decreases insulin levels via the stimulation of adrenergic receptors. A lower insulin level can increase fatty acid mobilization.
However, a higher intensity of work (above 75% of max VO2) can actually have the opposite effect. So in that regard a moderate or even low intensity of work would seem to be superior in the morning as far as fat mobilization goes. (Galbo, 1983, Poortmans et Boiseau, 2003)
To counterbalance the reduction in insulin production during exercise at a moderate intensity, insulin sensitivity is increased, especially in the muscle. Since insulin sensitivity is already high in the fasted state, morning cardio could allow you to significantly increase glycogen storage and reduce the storage of carbohydrates as body fat.
So in that regard, morning cardio in a fasted state could increase fat loss during a cutting period and allow a bodybuilder in a bulking phase to significantly increase his carb intake without gaining more fat.
If fasted state cardio could potentially increase fat mobilization, it's also potentially more catabolic to muscle tissue. This is due to an increase in cortisol production during fasted exercise. Since cortisol levels are already high in the morning, this could lead to more muscle wasting than during non-fasted cardio.
In fact, cortisol levels could increase muscle breakdown and the use of amino acids as an energy source. This is especially true if high-intensity energy systems work is performed. If an individual uses lower intensity (around 60-65% of maximum heart rate), the need for glucose and cortisol release are both reduced and thus the situation becomes less catabolic.
I personally do believe in the efficacy of morning cardio, but not in a completely fasted state. For optimal results I prefer to ingest a small amount of amino acids approximately 15-30 minutes before the cardio session. A mix of 5g of BCAA, 5g of glutamine (yeah, I know that Dave Barr won't agree with me on this!), and 5g of essential amino acids would do the trick in preventing any unwanted muscle breakdown.
However, I'll also play devil's advocate and say that morning cardio won't be drastically more effective than post-workout or afternoon cardio work when it comes to fat loss. Personally, I prefer to split up my cardio into two shorter sessions (morning and post-workout).
Video Of The Day:
Training: Push
Standing Military Press: 3 Sets (NO momentum used during the sets)
135lbs x 10
135lbs x 9
135lbs x 9
DB side laterals supersetted into DB front raises supersetted into DB rear flyes: 4 Sets
20lbs x 10 x 10 x 10
20lbs x 10 x 10 x 10
20lbs x 10 x 10 x 10
20lbs x 10 x 10 x 10
Cable Side Laterals: 3 Sets
30lbs x 15
30lbs x 15
30lbs x 15
Scott Presses: 3 Sets
30lbers x 15
30lbers x 15
30lbers x 15
Got legs tonight!!!
Article of the day:
The Truth About Fasted Cardio,
by Christian Thibaudeau
Is fasted morning cardio good or bad? First, let's look at the pros:
Pro #1: Morning cardio could potentially increase the amount of free fatty acids (FFA) used up as fuel. This is not due to performing cardio in a glycogen depleted state though, since this isn't happening here. Unless you go to sleep in an already depleted state, you won't wake up in such a state.
During sleep almost 100% of the energy expended comes from fatty acids because of the extremely low intensity of the activity and because of the natural hGH burst which occurs 30 minutes or so after you enter the deep sleep phase (hGH increases fatty acid mobilization).
So you really aren't depleting your intramuscular glycogen stores during the night. You might be tapping your hepatic glycogen stores slightly, but even then that can't account for much since at best this contains maybe 200-300kcals of stored energy. So it's a fallacy to believe that when you wake up your muscles are emptied of their glycogen.
However, since fat is the primary energy source during your sleeping period, chances are that upon waking you have a greater amount of free fatty acids available. Since you don't have to mobilize them (they're already freed up) they become easier to oxidize for fuel and are thus more readily used up during morning cardio.
Pro #2: Fasted morning cardio could also potentially be glycogen-sparing for the same reason as stated above: the greater availability of FFAs reduces the reliance of glycogen for fuel during low-intensity energy systems work.
Pro #3: Fasted morning cardio could lead to an improved fatty acid mobilization during exercise and increase insulin sensitivity afterwards. This might be true of exercise at a low level of intensity (50-75% of max VO2) since this decreases insulin levels via the stimulation of adrenergic receptors. A lower insulin level can increase fatty acid mobilization.
However, a higher intensity of work (above 75% of max VO2) can actually have the opposite effect. So in that regard a moderate or even low intensity of work would seem to be superior in the morning as far as fat mobilization goes. (Galbo, 1983, Poortmans et Boiseau, 2003)
To counterbalance the reduction in insulin production during exercise at a moderate intensity, insulin sensitivity is increased, especially in the muscle. Since insulin sensitivity is already high in the fasted state, morning cardio could allow you to significantly increase glycogen storage and reduce the storage of carbohydrates as body fat.
So in that regard, morning cardio in a fasted state could increase fat loss during a cutting period and allow a bodybuilder in a bulking phase to significantly increase his carb intake without gaining more fat.
If fasted state cardio could potentially increase fat mobilization, it's also potentially more catabolic to muscle tissue. This is due to an increase in cortisol production during fasted exercise. Since cortisol levels are already high in the morning, this could lead to more muscle wasting than during non-fasted cardio.
In fact, cortisol levels could increase muscle breakdown and the use of amino acids as an energy source. This is especially true if high-intensity energy systems work is performed. If an individual uses lower intensity (around 60-65% of maximum heart rate), the need for glucose and cortisol release are both reduced and thus the situation becomes less catabolic.
I personally do believe in the efficacy of morning cardio, but not in a completely fasted state. For optimal results I prefer to ingest a small amount of amino acids approximately 15-30 minutes before the cardio session. A mix of 5g of BCAA, 5g of glutamine (yeah, I know that Dave Barr won't agree with me on this!), and 5g of essential amino acids would do the trick in preventing any unwanted muscle breakdown.
However, I'll also play devil's advocate and say that morning cardio won't be drastically more effective than post-workout or afternoon cardio work when it comes to fat loss. Personally, I prefer to split up my cardio into two shorter sessions (morning and post-workout).
Video Of The Day:
Monday, October 6, 2008
In The Cut
Last weekend was sick. Had a good training session Saturday morning before being on stage with Term and ST. Da Squad that night for the Politics As Usual CD release party.
Place was absolutely packed and it was cool to be able to see how everything goes down behind the scenes. Plus, seeing how it looks from on stage looking out over everyone was pretty crazy.
Sunday morning it was right back into training. I had my boy Matty lifting with me. I always train better with a partner, it helps me more with the mental aspect of it.
Training: Pull
Chins: Complete 40 reps (30 seconds rest in between sets)
BW x 20
BW x 12
BW x 8
Standing T Bar Row: 3 Sets
225lbs x 12
270lbs x 10
315lbs x 8
Barbell High Pull: 3 Sets (Set stops when bar speed slows down)
135lbs x 15
185lbs x 10
185lbs x 12
Seated Rope Face Pull supersetted with Free Motion Rear Flyes: 3 Sets(Constant tension during free motion flyes, limited range of motion)
60lbs x 12, 35lbs x 10
60lbs x 12, 35lbs x 10
60lbs x 12, 35lbs x 10
Nect Flexion: 3 Sets (head hanging off edge of bench, 45lb plate on the forhead)
45lbs x 12
45lbs x 10
45lbs x 10
Tonight is push day. Its going to mostly consist of shoulders because last week my left shoulder was flaring up after chest movements.
Video Of The Day:
Place was absolutely packed and it was cool to be able to see how everything goes down behind the scenes. Plus, seeing how it looks from on stage looking out over everyone was pretty crazy.
Sunday morning it was right back into training. I had my boy Matty lifting with me. I always train better with a partner, it helps me more with the mental aspect of it.
Training: Pull
Chins: Complete 40 reps (30 seconds rest in between sets)
BW x 20
BW x 12
BW x 8
Standing T Bar Row: 3 Sets
225lbs x 12
270lbs x 10
315lbs x 8
Barbell High Pull: 3 Sets (Set stops when bar speed slows down)
135lbs x 15
185lbs x 10
185lbs x 12
Seated Rope Face Pull supersetted with Free Motion Rear Flyes: 3 Sets(Constant tension during free motion flyes, limited range of motion)
60lbs x 12, 35lbs x 10
60lbs x 12, 35lbs x 10
60lbs x 12, 35lbs x 10
Nect Flexion: 3 Sets (head hanging off edge of bench, 45lb plate on the forhead)
45lbs x 12
45lbs x 10
45lbs x 10
Tonight is push day. Its going to mostly consist of shoulders because last week my left shoulder was flaring up after chest movements.
Video Of The Day:
Friday, October 3, 2008
Mobility Work
Joe DeFranco is one of the most sought after strength specialists in the country. So whenever he updates his website, you can be sure as hell I am reading everything he has to say.
This week he covered mobility and how an athlete should be including it into their programs.
This comes directly from Joe:
Joe D’s “Agile Eight”
#1 – Foam Roll IT Band – Start just below your hip and roll up & down to your mid-(outer) thigh 10-15X, focusing on any tight spots. Then perform 10-15 “rolls” starting at your mid-(outer) thigh and rolling all the way down to the outside of your knee. Again, focus on the tight areas.
#2 – Foam Roll Adductors – Start just below the crease of your hip and roll up & down to your mid (inner) thigh 10-15X, focusing on any tight spots. Then perform 10-15 “rolls” starting at your mid-(inner) thigh and rolling down to the inside of your knee. Again, focus on the tight spots.
#3 – Glute/Piriformis Myofacial release w/ static stretch
#4 – *Rollovers into “V” sits – Perform 10 reps
#5 - *Fire hydrant circles – 10 forward circles/10 backward circles each leg
#6 - *Mountain climbers – 20 reps
#7 - *Groiners – Perform 10 reps. Hold last rep for 10 seconds…push knees out with your upper arms while dropping your butt down
#8 – Static hip flexor stretch – Perform 3 sets of 10 seconds each leg. Perform all 3 sets on one leg before moving onto the other leg.
Thanks Joe! You can check out his site at http://www.defrancostraining.com/
Video Of The Day:
This week he covered mobility and how an athlete should be including it into their programs.
This comes directly from Joe:
Joe D’s “Agile Eight”
#1 – Foam Roll IT Band – Start just below your hip and roll up & down to your mid-(outer) thigh 10-15X, focusing on any tight spots. Then perform 10-15 “rolls” starting at your mid-(outer) thigh and rolling all the way down to the outside of your knee. Again, focus on the tight areas.
#2 – Foam Roll Adductors – Start just below the crease of your hip and roll up & down to your mid (inner) thigh 10-15X, focusing on any tight spots. Then perform 10-15 “rolls” starting at your mid-(inner) thigh and rolling down to the inside of your knee. Again, focus on the tight spots.
#3 – Glute/Piriformis Myofacial release w/ static stretch
#4 – *Rollovers into “V” sits – Perform 10 reps
#5 - *Fire hydrant circles – 10 forward circles/10 backward circles each leg
#6 - *Mountain climbers – 20 reps
#7 - *Groiners – Perform 10 reps. Hold last rep for 10 seconds…push knees out with your upper arms while dropping your butt down
#8 – Static hip flexor stretch – Perform 3 sets of 10 seconds each leg. Perform all 3 sets on one leg before moving onto the other leg.
Thanks Joe! You can check out his site at http://www.defrancostraining.com/
Video Of The Day:
Thursday, October 2, 2008
STUCK
The other day I worked with Christina after I lifted. My goal with her is to increase definition and drop a few lbs. She is already in remarkable shape but we are just putting the finishing touches on everything.
The program I devised for her is more of a circuit training routine that keeps her heart rate up, has a high training density, works on strength and strength endurance, plus taxes the whole body and increase EPOC.
Training:
Wall Squats With Ball
into
Close Grip Push Ups
into
Rear Dumbbell Flyes
into
Plank
Completed four times through. 30-45 seconds rest between rounds.
As for my training. I did legs last night, and they are sore as hell today.
Front Squat: 3 Sets(Not even close to being strong on these, but they are still effective for me.)
185lbs x 12
185lbs x 12
205lbs x 8
Hammer Strength Hack Squats: 3 Sets(Going down until the machine bottoms out on the floor)
Approx. 200lbs x 12
Approx. 200lbs x 10
Approx. 200lbs x 12
Free Motion Stiff Leg Deadlifts: 3 Sets
200lbs(stack) x 12
200lbs(stack) x 10
200lbs(stack) x 10
Leg Extensions: 2 Sets
190lbs x 20
190lbs x 20
Seated Calf Raise: 3 Sets(Slow eccentric/12 second stretch/fast concentric)
90lbs x 8
90lbs x 8
90lbs x 7
Term is over in Cali tonight performing for his CD release. Saturday night he is back in Boston at the Middle East. I will be backstage with them, come check out the show!!
Video Of The Day:
The program I devised for her is more of a circuit training routine that keeps her heart rate up, has a high training density, works on strength and strength endurance, plus taxes the whole body and increase EPOC.
Training:
Wall Squats With Ball
into
Close Grip Push Ups
into
Rear Dumbbell Flyes
into
Plank
Completed four times through. 30-45 seconds rest between rounds.
As for my training. I did legs last night, and they are sore as hell today.
Front Squat: 3 Sets(Not even close to being strong on these, but they are still effective for me.)
185lbs x 12
185lbs x 12
205lbs x 8
Hammer Strength Hack Squats: 3 Sets(Going down until the machine bottoms out on the floor)
Approx. 200lbs x 12
Approx. 200lbs x 10
Approx. 200lbs x 12
Free Motion Stiff Leg Deadlifts: 3 Sets
200lbs(stack) x 12
200lbs(stack) x 10
200lbs(stack) x 10
Leg Extensions: 2 Sets
190lbs x 20
190lbs x 20
Seated Calf Raise: 3 Sets(Slow eccentric/12 second stretch/fast concentric)
90lbs x 8
90lbs x 8
90lbs x 7
Term is over in Cali tonight performing for his CD release. Saturday night he is back in Boston at the Middle East. I will be backstage with them, come check out the show!!
Video Of The Day:
Wednesday, October 1, 2008
Tuesday, September 30, 2008
My Curse
I felt like I was dragging ass yesterday, but I managed to push through and have a good training session. I was going to hit legs but decided to give them a rest until Wednesday.
Training: Push
Hammer Strength Chest: 3 Sets(Normally I would use dumbbells for the presses but this machine allows me to press with minimal pain in the left shoulder)
380lbs x 12
380lbs x 10
290lbs x 15
Free Motion Shoulder Press supersetted with Feet Elevated Close Grip Push Ups: 3 Sets
120lbs x 15, 20 Push Ups
120lbs x 12, 20 Push Ups
120lbs x 15, 20 Push Ups
Run The Rack Dumbbell Side Laterals: 3 Sets
30lbers x 10, 20lbers x 10, 10lbers x 10
30lbers x 10, 20lbers x 10, 10lbers x 10
30lbers x 10, 20lbers x 10, 10lbers x 10
Neck Flexion: 3 Sets(Head hanging off of a bench with a 45lb plate against my forehead)
45lbs x 12
45lbs x 10
45lbs x 10
Seated Calf Raises: 3 Sets (30 Seconds rest, slow eccentric/fast concentric)
290lbs x 15
290lbs x 12
290lbs x 13
Taking tonight off to go chill with Term and ST. at Newbury Comics for his cd release. Click on the picture of him at the top of the blog page to check out his myspace.
Video Of The Day:
Training: Push
Hammer Strength Chest: 3 Sets(Normally I would use dumbbells for the presses but this machine allows me to press with minimal pain in the left shoulder)
380lbs x 12
380lbs x 10
290lbs x 15
Free Motion Shoulder Press supersetted with Feet Elevated Close Grip Push Ups: 3 Sets
120lbs x 15, 20 Push Ups
120lbs x 12, 20 Push Ups
120lbs x 15, 20 Push Ups
Run The Rack Dumbbell Side Laterals: 3 Sets
30lbers x 10, 20lbers x 10, 10lbers x 10
30lbers x 10, 20lbers x 10, 10lbers x 10
30lbers x 10, 20lbers x 10, 10lbers x 10
Neck Flexion: 3 Sets(Head hanging off of a bench with a 45lb plate against my forehead)
45lbs x 12
45lbs x 10
45lbs x 10
Seated Calf Raises: 3 Sets (30 Seconds rest, slow eccentric/fast concentric)
290lbs x 15
290lbs x 12
290lbs x 13
Taking tonight off to go chill with Term and ST. at Newbury Comics for his cd release. Click on the picture of him at the top of the blog page to check out his myspace.
Video Of The Day:
Monday, September 29, 2008
POLITICS AS USUAL 9-30-08!!
Quick post today.
Last weeks lifting schedule was a little screwed up due to having Thursday and Friday off from work. I ended up lifting Thursday and taking Friday and Saturday off. I then started the week early by doing my pull session Sunday.
Training: Pull
Hammer Strength Rows: 4 Sets
315lbs x 12
405lbs x 8
405lbs x 9
405lbs x 8
Close Grip Pulldowns with extended ROM: 2 Sets(3-4 second eccentric/fast concentric)
110lbs x 10
110lbs x 8
Hammer Strength Shrugs supersetted with Lat Pulldown Face Pulls: 4 Sets(I havent done a shrug in a LONG time, so I decided to add them in today.)
495lbs x 10, 70lbs x 12
495lbs x 10, 70lbs x 12
495lbs x 12, 70lbs x 10
495lbs x 11, 70lbs x 9
This was a machine based pull session. I changed it up a bit seeing as I always preach on functional free weight movements. Next week I will be back to my free weight basics.
After lifting, I went over to Term's. He was filming for his video "Boston", so I got to be in the video which was pretty sick. Tomorrow is the big day, POLITICS AS USUAL dropping 9-30-08!!! I will be picking up a few copies plus I will be chillen with Term at Newbury Comics on Rte 28 in Salem, NH. He will be signing copies from 6-9. Swing by or hit me up!
Video Of The Day:
Last weeks lifting schedule was a little screwed up due to having Thursday and Friday off from work. I ended up lifting Thursday and taking Friday and Saturday off. I then started the week early by doing my pull session Sunday.
Training: Pull
Hammer Strength Rows: 4 Sets
315lbs x 12
405lbs x 8
405lbs x 9
405lbs x 8
Close Grip Pulldowns with extended ROM: 2 Sets(3-4 second eccentric/fast concentric)
110lbs x 10
110lbs x 8
Hammer Strength Shrugs supersetted with Lat Pulldown Face Pulls: 4 Sets(I havent done a shrug in a LONG time, so I decided to add them in today.)
495lbs x 10, 70lbs x 12
495lbs x 10, 70lbs x 12
495lbs x 12, 70lbs x 10
495lbs x 11, 70lbs x 9
This was a machine based pull session. I changed it up a bit seeing as I always preach on functional free weight movements. Next week I will be back to my free weight basics.
After lifting, I went over to Term's. He was filming for his video "Boston", so I got to be in the video which was pretty sick. Tomorrow is the big day, POLITICS AS USUAL dropping 9-30-08!!! I will be picking up a few copies plus I will be chillen with Term at Newbury Comics on Rte 28 in Salem, NH. He will be signing copies from 6-9. Swing by or hit me up!
Video Of The Day:
Wednesday, September 24, 2008
Word
**PAIN IS JUST A REMINDER**
Just as I expected last night, I really beat myself up. I got into the zone and just kept pushing each set further. My legs are toast today.
When the anxiety is high, its time to crank up the mp3 player, get the straps on, and push some weight. Its hard to be stressed out after a set of deadlifts when all you can see is stars and the only sound you hear is a ringing noise inside your head.
Training Session: Legs
Sumo Stance Deadlifts: 5 x 5
355lbs x 5
355lbs x 5
355lbs x 5
355lbs x 5
355lbs x 5
Sissy Squats on the Hack Machine: 3 Sets(45 second breaks)
25lbs x 10
25lbs x 10
25lbs x 12
Walking Lunges: 2 Sets
35lbers x 45 feet
35lbers x 45 feet
Leg Extensions: 3 Sets(30 second rest periods)
160lbs x 18
160lbs x 12
160lbs x 14
Standing Calf Raises supersetted with Bodyweight Calf Raises: 3 Sets
(Standing calf raises: slow eccentric, 12 second stretch, fast concentric)
110lbs x 8, then BW x 40
110lbs x 4, then BW x 40
110lbs x 3, then BW x 40
Tonight is shoulders, chest, and traps. Then I have two days off which are going to go towards DE-STRESSING.
Keep pushin weight,
Easy
Video Of The Day:
Just as I expected last night, I really beat myself up. I got into the zone and just kept pushing each set further. My legs are toast today.
When the anxiety is high, its time to crank up the mp3 player, get the straps on, and push some weight. Its hard to be stressed out after a set of deadlifts when all you can see is stars and the only sound you hear is a ringing noise inside your head.
Training Session: Legs
Sumo Stance Deadlifts: 5 x 5
355lbs x 5
355lbs x 5
355lbs x 5
355lbs x 5
355lbs x 5
Sissy Squats on the Hack Machine: 3 Sets(45 second breaks)
25lbs x 10
25lbs x 10
25lbs x 12
Walking Lunges: 2 Sets
35lbers x 45 feet
35lbers x 45 feet
Leg Extensions: 3 Sets(30 second rest periods)
160lbs x 18
160lbs x 12
160lbs x 14
Standing Calf Raises supersetted with Bodyweight Calf Raises: 3 Sets
(Standing calf raises: slow eccentric, 12 second stretch, fast concentric)
110lbs x 8, then BW x 40
110lbs x 4, then BW x 40
110lbs x 3, then BW x 40
Tonight is shoulders, chest, and traps. Then I have two days off which are going to go towards DE-STRESSING.
Keep pushin weight,
Easy
Video Of The Day:
Tuesday, September 23, 2008
Block It Out
I am definitely looking forward to training tonight in hopes that it brings me some mental clarity. No matter how stressful or bad the day has been, I can always find solace in pushing weight around.
I havent been training Term the past week because he has been doing a few shows and been in the studio alot. He was on stage with Kanye West last week and also did a show with Nas in Boston.
I should have him back by next week for a few training sessions before his CD release party.
Last nights training: Pull
Dumbbell Rows: 3 Sets
130lbers x 12
130lbers x 12
130lbers x 10
Two Handle Cable Pulldown: 3 Sets(4-5 second eccentric/fast concentric)
100lbs x 12
100lbs x 10
100lbs x 9
Barbell High Pull: 3 Sets(Set stops when the bar speed slows down)
135lbs x 12
155lbs x 14
155lbs x 12
Reverse Flyes on Free Motion: 3 Sets
35lbs x 15
35lbs x 15
35lbs x 12
Cybex Row Machine: 3 Sets(4-5 second eccentric/fast concentric)
170lbs x 12
170lbs x 10
170lbs x 8
Neck Flexion: 3 Sets(Laying down, I let my head hang off the end of a flat bench and hold a 45lb plate on my forhead. I flex my neck until the plate is lifted.)
45lbs x 15
45lbs x 10
45lbs x 8
Tonight is legs. Bring some pain!!
Video Of The Day:
This next article is from Eric Cressey's blog. As I keep telling all my clients:
Why you shouldnt wear Nike Shox or High Heels(hopefully this part just applies to you ladies)
When you elevate the heels chronically - via certain sneakers, high-heels, or any other footwear - you lose range of motion in dorsiflexion (think toe-to-shin range of motion). When you lack mobility at a joint, your body tries to compensate by looking anywhere it can to find range of motion. In the case of restricted ankle mobility, you turn the foot outward and internally rotate your lower and upper legs to make up for the deficit. This occurs as torque is "converted" through subtalar joint pronation.
As the leg rotates inward (think of the upper leg swiveling in your hip joint socket), you lose range of motion in external rotation at your hip. This is one of several reasons why females have a tendency to let their knees fall inward when they squat, lunge, deadlift, etc. And, it can relate to anterior/lateral knee pain (think of the term patellofemoral pain ... you've got restriction on things pulling on the patella, and on the things controlling the femur ... it's no wonder that they're out of whack relative to one another). And, by tightening up at the ankle and the hip, you've taken a joint (knee) that should be stable (it's just a hinge) and made it mobile/unstable. You can also get problems at the hip and lower back because ...
Just as losing range of motion at the ankle messes with how your leg is aligned, losing range of motion at your hip - both in external rotation and hip extension - leads to extra range of motion at your lumbar spine (lower back). We want our lower back to be completely stable so that it can transfer force from our lower body to our upper body and vice versa; if you have a lot of range of motion at your lower back, you don't transfer force effectively, and the vertebrae themselves can get irritated. This can lead to bone problems (think stress fractures in gymnasts), nerve issues (vertebrae impinge on discs/nerve roots), or muscular troubles (basic strains).
So, the take-home message is that crappy ankle mobility - as caused by high-top shoes, excessive ankle taping, poor footwear (heel lifts) - can cause any of a number of problems further up the kinetic chain. Sure, we see plantar fasciitis, Achilles tendinosis, and shin splints, but that's just the tip of the iceberg in terms of what can happen.
How do we fix the problems? First, get out of the bad footwear and pick up a shoe that puts you closer in contact with the ground. Second, go barefoot more often (we do it for all our dynamic flexibility warm-ups and about 50% of the volume of our lifting sessions). Third, incorporate specific ankle (and hip) mobility drills - as featured in our Magnificent Mobility DVD.
Oh, I should mention that elevating the heels in women is also problematic simply because it shifts the weight so far forward. If we're dealing with a population that needs to increase recruitment of the glutes and hamstrings, why are we throwing more stress on the quads?
Eric Cressey
www.EricCressey.com
I havent been training Term the past week because he has been doing a few shows and been in the studio alot. He was on stage with Kanye West last week and also did a show with Nas in Boston.
I should have him back by next week for a few training sessions before his CD release party.
Last nights training: Pull
Dumbbell Rows: 3 Sets
130lbers x 12
130lbers x 12
130lbers x 10
Two Handle Cable Pulldown: 3 Sets(4-5 second eccentric/fast concentric)
100lbs x 12
100lbs x 10
100lbs x 9
Barbell High Pull: 3 Sets(Set stops when the bar speed slows down)
135lbs x 12
155lbs x 14
155lbs x 12
Reverse Flyes on Free Motion: 3 Sets
35lbs x 15
35lbs x 15
35lbs x 12
Cybex Row Machine: 3 Sets(4-5 second eccentric/fast concentric)
170lbs x 12
170lbs x 10
170lbs x 8
Neck Flexion: 3 Sets(Laying down, I let my head hang off the end of a flat bench and hold a 45lb plate on my forhead. I flex my neck until the plate is lifted.)
45lbs x 15
45lbs x 10
45lbs x 8
Tonight is legs. Bring some pain!!
Video Of The Day:
This next article is from Eric Cressey's blog. As I keep telling all my clients:
Why you shouldnt wear Nike Shox or High Heels(hopefully this part just applies to you ladies)
When you elevate the heels chronically - via certain sneakers, high-heels, or any other footwear - you lose range of motion in dorsiflexion (think toe-to-shin range of motion). When you lack mobility at a joint, your body tries to compensate by looking anywhere it can to find range of motion. In the case of restricted ankle mobility, you turn the foot outward and internally rotate your lower and upper legs to make up for the deficit. This occurs as torque is "converted" through subtalar joint pronation.
As the leg rotates inward (think of the upper leg swiveling in your hip joint socket), you lose range of motion in external rotation at your hip. This is one of several reasons why females have a tendency to let their knees fall inward when they squat, lunge, deadlift, etc. And, it can relate to anterior/lateral knee pain (think of the term patellofemoral pain ... you've got restriction on things pulling on the patella, and on the things controlling the femur ... it's no wonder that they're out of whack relative to one another). And, by tightening up at the ankle and the hip, you've taken a joint (knee) that should be stable (it's just a hinge) and made it mobile/unstable. You can also get problems at the hip and lower back because ...
Just as losing range of motion at the ankle messes with how your leg is aligned, losing range of motion at your hip - both in external rotation and hip extension - leads to extra range of motion at your lumbar spine (lower back). We want our lower back to be completely stable so that it can transfer force from our lower body to our upper body and vice versa; if you have a lot of range of motion at your lower back, you don't transfer force effectively, and the vertebrae themselves can get irritated. This can lead to bone problems (think stress fractures in gymnasts), nerve issues (vertebrae impinge on discs/nerve roots), or muscular troubles (basic strains).
So, the take-home message is that crappy ankle mobility - as caused by high-top shoes, excessive ankle taping, poor footwear (heel lifts) - can cause any of a number of problems further up the kinetic chain. Sure, we see plantar fasciitis, Achilles tendinosis, and shin splints, but that's just the tip of the iceberg in terms of what can happen.
How do we fix the problems? First, get out of the bad footwear and pick up a shoe that puts you closer in contact with the ground. Second, go barefoot more often (we do it for all our dynamic flexibility warm-ups and about 50% of the volume of our lifting sessions). Third, incorporate specific ankle (and hip) mobility drills - as featured in our Magnificent Mobility DVD.
Oh, I should mention that elevating the heels in women is also problematic simply because it shifts the weight so far forward. If we're dealing with a population that needs to increase recruitment of the glutes and hamstrings, why are we throwing more stress on the quads?
Eric Cressey
www.EricCressey.com
Monday, September 22, 2008
Take It For What It Is
Quick post today. Saturday I went up to my old college to visit my brother and get a lift in. I didnt get too much sleep this weekend so I'm dragging ass today. Hopefully by this afternoon I will have recharged before lifting.
Training: Arms
TRI SET--Skull Crushers into Pushdowns into Dips: 3 Sets(Remember, keep the oxygen out of the muscle by keeping constant tension on the targeted muscles.)
105lbs x 12, 100lbs x 12, BW x 12
105lbs x 10, 100lbs x 10, BW x 12
105lbs x 9, 100lbs x 10, BW x 10
TRI SET--Preacher Curl into Dumbbell Hammer Curl into Preacher Curl: 3 Sets(4-5 second eccentrics coupled with a fast concentric on the preachers)
160lbs x 7, 30lbers x 12, 160lbs x 2
150lbs x 8, 30lbers x 10, 160lbs x 3
150lbs x 7, 30lbers x 10, 160lbs x 3
Lat Pulldown Wrist Curls supersetted with 10lb Plate Extensions: 3 sets
100lbs x 20, 20 extensions
100lbs x 20, 25 extensions
100lbs x 22, 30 extensions
Short and sweet, it took about 40 minutes.
Video Of The Day: (a little creepy, good song though)
Training: Arms
TRI SET--Skull Crushers into Pushdowns into Dips: 3 Sets(Remember, keep the oxygen out of the muscle by keeping constant tension on the targeted muscles.)
105lbs x 12, 100lbs x 12, BW x 12
105lbs x 10, 100lbs x 10, BW x 12
105lbs x 9, 100lbs x 10, BW x 10
TRI SET--Preacher Curl into Dumbbell Hammer Curl into Preacher Curl: 3 Sets(4-5 second eccentrics coupled with a fast concentric on the preachers)
160lbs x 7, 30lbers x 12, 160lbs x 2
150lbs x 8, 30lbers x 10, 160lbs x 3
150lbs x 7, 30lbers x 10, 160lbs x 3
Lat Pulldown Wrist Curls supersetted with 10lb Plate Extensions: 3 sets
100lbs x 20, 20 extensions
100lbs x 20, 25 extensions
100lbs x 22, 30 extensions
Short and sweet, it took about 40 minutes.
Video Of The Day: (a little creepy, good song though)
Thursday, September 18, 2008
Be Ea$y
Got my stitches out yesterday, and against the doctors wishes I went straight to the gym. I had a lot of pent up frustration that had been building up all day that I needed to release.
Felt great, and the training session capped off three days of intense lifting:
Training: Push
Free Motion Shoulder Press: 3 Sets(Slow eccentric/Fast concentric)
100lbs x 14
130lbs x 10
150lbs x 8
Free Motion Chest Press: 3 Sets(Slow eccentric/Fast concentric)
100lbs x 10
100lbs x 10
100lbs x 10
Dumbbell Side Laterals: 3 Sets(Performed in a triple drop set pattern)
30lbers x 10, 20lbers x 10, 10lbers x 10
30lbers x 10, 20lbers x 10, 10lbers x 10
30lbers x 10, 20lbers x 10, 10lbers x 10
Free Motion Chest Press: 3 Sets
100lbs x 12
100lbs x 12
100lbs x 10
Overhead Barbell Shrugs: 4 Sets
135lbs x 15
135lbs x 12
135lbs x 12
135lbs x 12
I also swung by the recording studio to chill with Term and Ea$y Money. Term was recording for his new album and I just shot the shit with Ea$y. He got some new ink on his back going from shoulder blade to shoulder blade: "I'M HIP HOP". It looked sick.
These guys are extremely dedicated and will all have their time to shine in the future. Ea$y is also ripped to shit, so I know he works hard on himself along with his music.
Video Of The Day:
Felt great, and the training session capped off three days of intense lifting:
Training: Push
Free Motion Shoulder Press: 3 Sets(Slow eccentric/Fast concentric)
100lbs x 14
130lbs x 10
150lbs x 8
Free Motion Chest Press: 3 Sets(Slow eccentric/Fast concentric)
100lbs x 10
100lbs x 10
100lbs x 10
Dumbbell Side Laterals: 3 Sets(Performed in a triple drop set pattern)
30lbers x 10, 20lbers x 10, 10lbers x 10
30lbers x 10, 20lbers x 10, 10lbers x 10
30lbers x 10, 20lbers x 10, 10lbers x 10
Free Motion Chest Press: 3 Sets
100lbs x 12
100lbs x 12
100lbs x 10
Overhead Barbell Shrugs: 4 Sets
135lbs x 15
135lbs x 12
135lbs x 12
135lbs x 12
I also swung by the recording studio to chill with Term and Ea$y Money. Term was recording for his new album and I just shot the shit with Ea$y. He got some new ink on his back going from shoulder blade to shoulder blade: "I'M HIP HOP". It looked sick.
These guys are extremely dedicated and will all have their time to shine in the future. Ea$y is also ripped to shit, so I know he works hard on himself along with his music.
Video Of The Day:
Wednesday, September 17, 2008
Pain Is Just A Reminder
Two good training days in a row. I feel like my strength is going back up and I am able to focus more.
I am working on weeding out the unimportant things in my life and trying to keep my stress levels low. Anyone who knows me knows that I tend to get easily stressed and let it effect my mind AND body.
So its time to focus on family, friends, and training and forget about money, bills, chick problems, etc. Lets push some weight!
Mondays Training: Pull
Barbell Rows: 3 sets
275lbs x 10
275lbs x 10
275lbs x 10
Close Grip Cable Row: 3 sets
180lbs x 15
200lbs(the stack) x 10
200lbs(the stack) x 10
T-Bar Row: 3 sets
225lbs x 15
270lbs x 10
270lbs x 8
Face Pulls on the Lat Pulldown Machine: 5 sets
70lbs x 15
70lbs x 12
70lbs x 12
70lbs x 10
70lbs x 10
Tuesdays Training: Legs (Hip Dominant)
Deadlift: 5 sets
345lbs x 5
345lbs x 5
345lbs x 5
345lbs x 5
345lbs x 5
These were tough today. My back was really sore from Monday and it felt like my spinal erectors were tight. I managed to get through these okay though. Slowly but surely adding 10lbs each deadlifting session.
Leg Extensions: 5 sets(30 seconds rest in between sets)
150lbs x 20
150lbs x 16
150lbs x 15
150lbs x 15
150lbs x 15
Walking Lunges with Dumbbells: 3 sets
30lbers x 50 feet
30lbers x 50 feet
30lbers x 50 feet
Seated Calf Extension (Plantar Flexion) supersetted with Bodyweight Calf Raises: 3 Sets(Seated calves were done with a 12 second hold in the stretched position, followed by a quick concentric)
210lbs x 8, BW x 40
210lbs x 7, BW x 40
210lbs x 6, BW x 40
Busy day today. Work, pushing weight, then hitting the studio later on to chill with Term and ST. Da Squad. POLITICS AS USUAL dropping in 13 more days!!!
Video Of The Day: (Suprisingly has some strong words in it too)
I am working on weeding out the unimportant things in my life and trying to keep my stress levels low. Anyone who knows me knows that I tend to get easily stressed and let it effect my mind AND body.
So its time to focus on family, friends, and training and forget about money, bills, chick problems, etc. Lets push some weight!
Mondays Training: Pull
Barbell Rows: 3 sets
275lbs x 10
275lbs x 10
275lbs x 10
Close Grip Cable Row: 3 sets
180lbs x 15
200lbs(the stack) x 10
200lbs(the stack) x 10
T-Bar Row: 3 sets
225lbs x 15
270lbs x 10
270lbs x 8
Face Pulls on the Lat Pulldown Machine: 5 sets
70lbs x 15
70lbs x 12
70lbs x 12
70lbs x 10
70lbs x 10
Tuesdays Training: Legs (Hip Dominant)
Deadlift: 5 sets
345lbs x 5
345lbs x 5
345lbs x 5
345lbs x 5
345lbs x 5
These were tough today. My back was really sore from Monday and it felt like my spinal erectors were tight. I managed to get through these okay though. Slowly but surely adding 10lbs each deadlifting session.
Leg Extensions: 5 sets(30 seconds rest in between sets)
150lbs x 20
150lbs x 16
150lbs x 15
150lbs x 15
150lbs x 15
Walking Lunges with Dumbbells: 3 sets
30lbers x 50 feet
30lbers x 50 feet
30lbers x 50 feet
Seated Calf Extension (Plantar Flexion) supersetted with Bodyweight Calf Raises: 3 Sets(Seated calves were done with a 12 second hold in the stretched position, followed by a quick concentric)
210lbs x 8, BW x 40
210lbs x 7, BW x 40
210lbs x 6, BW x 40
Busy day today. Work, pushing weight, then hitting the studio later on to chill with Term and ST. Da Squad. POLITICS AS USUAL dropping in 13 more days!!!
Video Of The Day: (Suprisingly has some strong words in it too)
Monday, September 15, 2008
Gettin There
I have only trained once in the past five days. I had to get some scar tissue removed on my head due to past hockey injuries so I was advised to take it easy for a few days.
I ended up training arms on Saturday and I felt excellent. Strength was up and I had that "blackout" kind of feeling when you are in the midst of a set and you no longer feel pain, so you keep pushing.
Arms have been stagnant as of late, so Ive been incorporating tri-sets. Remember, keeping oxygen out of the muscle builds up lactic acid production, which in turn increases localized IGF-1 release. So lets get it:
Training: Arms
EZ Bar Skull Crushers into Bodyweight Extensions into Behind the back Pressdowns (done on a hammer strength leg curl machine): 3 sets
100lbs x 12, BW x 10, 180lbs x 12
100lbs x 10, BW x 10, 180lbs x 13
100lbs x 10, BW x 10, 180lbs x 14
Preacher Curls into Reverse Grip EZ Bar Curls into Incline Dumbbell Hammer Curls: 3 sets
65lbs x 12, 50lbs x 12, 25lbers x 7
65lbs x 12, 50lbs x 10, 25lbers x 6
65lbs x 12, 50lbs x 10, 25lbers x 6
Preachers were done with a 3-4 second eccentric followed with a fast concentric.
We finished it off with some direct forearm work: Wrist Curls on the lat pulldown machine supersetted with 10lb plate wrist extensions.
Sunday was used as a refeed day. I am allowed my cheat meal (a pizza) and then I try to eat as many clean calories as possible. Gotta get bigger! And to top it off, the Pats pulled off a win without Brady.
Video of the Day:
I ended up training arms on Saturday and I felt excellent. Strength was up and I had that "blackout" kind of feeling when you are in the midst of a set and you no longer feel pain, so you keep pushing.
Arms have been stagnant as of late, so Ive been incorporating tri-sets. Remember, keeping oxygen out of the muscle builds up lactic acid production, which in turn increases localized IGF-1 release. So lets get it:
Training: Arms
EZ Bar Skull Crushers into Bodyweight Extensions into Behind the back Pressdowns (done on a hammer strength leg curl machine): 3 sets
100lbs x 12, BW x 10, 180lbs x 12
100lbs x 10, BW x 10, 180lbs x 13
100lbs x 10, BW x 10, 180lbs x 14
Preacher Curls into Reverse Grip EZ Bar Curls into Incline Dumbbell Hammer Curls: 3 sets
65lbs x 12, 50lbs x 12, 25lbers x 7
65lbs x 12, 50lbs x 10, 25lbers x 6
65lbs x 12, 50lbs x 10, 25lbers x 6
Preachers were done with a 3-4 second eccentric followed with a fast concentric.
We finished it off with some direct forearm work: Wrist Curls on the lat pulldown machine supersetted with 10lb plate wrist extensions.
Sunday was used as a refeed day. I am allowed my cheat meal (a pizza) and then I try to eat as many clean calories as possible. Gotta get bigger! And to top it off, the Pats pulled off a win without Brady.
Video of the Day:
Wednesday, September 10, 2008
Psychosocial
Quick post today, no time to really go in depth with anything. So I will post a few things.
Last nights training.
Training: Push
Dumbbell Floor Presses: 3 sets (1 second pause at the floor)
100lbers x 7
100lbers x 6
100lbers x 4
Free Motion Shoulder Press(palms facing in): 3 sets (SLOW eccentric/fast concentric)
100lbs x 10
100lbs x 10
100lbs x 10
Dumbbell Side Laterals: 3 Sets
20lbers x 15
25lbers x 12
25lbers x 12
Shrugs on the standing calf machine supersetted with neck extension on the lying leg curl machine: 3 Sets (The shrugs on the calf raise felt good with a full stretch. The neck extension on the leg curl will definitely get you some weird looks from people. But who gives a shit, I want a bigger neck. I layed backwards on the machine so my head rested under the leg pad, put my hands on the floor for stability, and extended with the neck.)
130lbs x 15, 30lbs x 15
150lbs x 12, 30lbs x 15
150lbs x 12, 30lbs x 12
Article to think about:
5 Reasons Soy Sucks
From T-Nation
Q: Soy protein is touted as a health food, but Testosterone has always said that people should avoid it. What do you think?
A: Soy is for dorks. That's what I think. But people love lists, so here are five reasons not to eat soy:
Reason 1 — Toxicity: Soy increases your toxic load. It's one of the most sprayed crops. Their high content of pesticides increases your ever-increasing toxic load. In addition, aluminum content skyrockets in processing.
Reason 2 — Potential hypothyroidism: Soy contains goitragens, which are compounds that lead to hypothyroidism. To learn more about fighting hypothyroidism, attend one my Biosignature Modulation seminars.
Reason 3 — Blocking mineral absorption: Soy has a high content of phytates, which are known to inhibit the absorption of both macro-minerals (i.e. calcium) and trace minerals (i.e. zinc). The good news is that meat consumption blocks phytates. If you're going to eat tofu, make sure to eat some meat (ironically) during the same meal.
Reason 4 — Link to Attention Deficit Disorder: Soy-based infant formulas are linked to ADD. They contain 80 times more manganese than breast milk. Too much manganese content is linked to neurotoxicity.
Reason 5 — Increased cardiovascular load: Hemaglutinin is found in soybeans. This compound is known to make red blood cells aggregate, therefore increasing your cardiovascular load.
This about sums up my current mood....Video of the Day:
Last nights training.
Training: Push
Dumbbell Floor Presses: 3 sets (1 second pause at the floor)
100lbers x 7
100lbers x 6
100lbers x 4
Free Motion Shoulder Press(palms facing in): 3 sets (SLOW eccentric/fast concentric)
100lbs x 10
100lbs x 10
100lbs x 10
Dumbbell Side Laterals: 3 Sets
20lbers x 15
25lbers x 12
25lbers x 12
Shrugs on the standing calf machine supersetted with neck extension on the lying leg curl machine: 3 Sets (The shrugs on the calf raise felt good with a full stretch. The neck extension on the leg curl will definitely get you some weird looks from people. But who gives a shit, I want a bigger neck. I layed backwards on the machine so my head rested under the leg pad, put my hands on the floor for stability, and extended with the neck.)
130lbs x 15, 30lbs x 15
150lbs x 12, 30lbs x 15
150lbs x 12, 30lbs x 12
Article to think about:
5 Reasons Soy Sucks
From T-Nation
Q: Soy protein is touted as a health food, but Testosterone has always said that people should avoid it. What do you think?
A: Soy is for dorks. That's what I think. But people love lists, so here are five reasons not to eat soy:
Reason 1 — Toxicity: Soy increases your toxic load. It's one of the most sprayed crops. Their high content of pesticides increases your ever-increasing toxic load. In addition, aluminum content skyrockets in processing.
Reason 2 — Potential hypothyroidism: Soy contains goitragens, which are compounds that lead to hypothyroidism. To learn more about fighting hypothyroidism, attend one my Biosignature Modulation seminars.
Reason 3 — Blocking mineral absorption: Soy has a high content of phytates, which are known to inhibit the absorption of both macro-minerals (i.e. calcium) and trace minerals (i.e. zinc). The good news is that meat consumption blocks phytates. If you're going to eat tofu, make sure to eat some meat (ironically) during the same meal.
Reason 4 — Link to Attention Deficit Disorder: Soy-based infant formulas are linked to ADD. They contain 80 times more manganese than breast milk. Too much manganese content is linked to neurotoxicity.
Reason 5 — Increased cardiovascular load: Hemaglutinin is found in soybeans. This compound is known to make red blood cells aggregate, therefore increasing your cardiovascular load.
This about sums up my current mood....Video of the Day:
Tuesday, September 9, 2008
Keep Movin'
Been a stressful last few days with the new apartment move. I am just starting to settle down a little bit now.
Also, it looks like the Pats will be struggling with Tom Brady going down. I am predicting a 9-7 season without him. Not too bad, but definately not what they would have been capable of.
Last nights training.
Training: Pull
Hammer Strength Row: 3 sets
3 plates per side (270lbs) x 15
4 plates per side (360lbs) x 7
4 plates per side (360lbs) x 8
T Bar Row: 3 sets (SLOW eccentric with fast concentric)
180lbs x 15
180lbs x 15
180lbs x 12
Cable Row: 3 sets (Bring the straight bar up to sternum height in order to mimmick a high pull)
110lbs x 12
110lbs x 12
110lbs x 10
I threw up after the last set of these......but lets continue:
Cable Rope Face Pulls: 3 sets
50lbs x 15
50lbs x 15
60lbs x 15
Standing Calf Raises supersetted with Bodyweight Standing Calf Raises: 3 Sets (The first standing calf raises were done with a slow eccentric, 12 second hold in the stretched position, then a fast concentric. Im trying to apply a few techniques here to force them to grow. The slow eccentric causes more fiber damage, the 12 second pause in a stretch position is keeping constant tension and denying the working muscles oxygen, which in turn increases localized IGF-1 release, and the fast concentric taps into the type II fibers which have the most growth potential. The second calf raises are done with just body weight and as quick as possible.)
100lbs x 8, BW x 40
100lbs x 7, BW x 40
100lbs x 6, BW x 40
I had a lot of stress to use as fuel, so this session took a little longer than usual. Tonight I have chest, shoulders, and neck. I am going to start focusing on neck training once a week. No clients tonight either so I am looking forward to relaxing after.
Video of the Day:
Also, it looks like the Pats will be struggling with Tom Brady going down. I am predicting a 9-7 season without him. Not too bad, but definately not what they would have been capable of.
Last nights training.
Training: Pull
Hammer Strength Row: 3 sets
3 plates per side (270lbs) x 15
4 plates per side (360lbs) x 7
4 plates per side (360lbs) x 8
T Bar Row: 3 sets (SLOW eccentric with fast concentric)
180lbs x 15
180lbs x 15
180lbs x 12
Cable Row: 3 sets (Bring the straight bar up to sternum height in order to mimmick a high pull)
110lbs x 12
110lbs x 12
110lbs x 10
I threw up after the last set of these......but lets continue:
Cable Rope Face Pulls: 3 sets
50lbs x 15
50lbs x 15
60lbs x 15
Standing Calf Raises supersetted with Bodyweight Standing Calf Raises: 3 Sets (The first standing calf raises were done with a slow eccentric, 12 second hold in the stretched position, then a fast concentric. Im trying to apply a few techniques here to force them to grow. The slow eccentric causes more fiber damage, the 12 second pause in a stretch position is keeping constant tension and denying the working muscles oxygen, which in turn increases localized IGF-1 release, and the fast concentric taps into the type II fibers which have the most growth potential. The second calf raises are done with just body weight and as quick as possible.)
100lbs x 8, BW x 40
100lbs x 7, BW x 40
100lbs x 6, BW x 40
I had a lot of stress to use as fuel, so this session took a little longer than usual. Tonight I have chest, shoulders, and neck. I am going to start focusing on neck training once a week. No clients tonight either so I am looking forward to relaxing after.
Video of the Day:
Wednesday, September 3, 2008
Politics As Usual
I just got an apartment with a few of my boys so Ive been slacking on the posts recently.
My schedule is feeling even more hectic then usual, but I think its because of the stress of moving again. At least I will be in the new apartment in time to watch the Pats beat up Kansas City Sunday.
Tonight, I'm training before I got Term. We got a few weeks left before his cd drops on 9-30-08. POLITICS AS USUAL!!!! Make sure you pick up a copy, its SICK!
Speaking of Term, we keep progressing each training session. He is stronger, more defined, and has put on size since we began. It is definately noticeable.
As for last nights training:
Training: Pull/Calves
Weighted Pull Ups: 3 sets
BW + 45lbs x 9
BW + 45lbs x 8
BW + 45lbs x 9
One Arm Dumbbell Rows: 3 sets
130lbs x 12
130lbs x 12
130lbs x 12
Hammer Strength High Pull: 3 Sets (Done as explosively as possible. Set is stopped when the reps start to slow down i.e. not to failure)
200lbs x 12
200lbs x 12
200lbs x 12
Dumbbell Rear Laterals supersetted with Lat Pulldown Face Pulls: 3 sets
25lbs x 15, 70lbs x 10
25lbs x 15, 70lbs x 8
25lbs x 15, 70lbs x 10
Standing Calf Raise supersetted with Standing Calf Raise (Bodyweight only): 4 sets (The standing calf raises were done with slow eccentric, then a 12 second pause in the stretched position, followed by an explosive concentric. The bodyweight calf raises were done directly following the weighted ones and were all performed as fast as possible, trying to tap into the type II fibers (most growth potential)).
90lbs x 8, 40 BW raises
90lbs x 6, 40 BW raises
90lbs x 7, 40 BW raises
Tonight is push training, then beating up Term a little.
Im out!
Easy
Video of the Day:(To bad they dont have an official video for this song)
My schedule is feeling even more hectic then usual, but I think its because of the stress of moving again. At least I will be in the new apartment in time to watch the Pats beat up Kansas City Sunday.
Tonight, I'm training before I got Term. We got a few weeks left before his cd drops on 9-30-08. POLITICS AS USUAL!!!! Make sure you pick up a copy, its SICK!
Speaking of Term, we keep progressing each training session. He is stronger, more defined, and has put on size since we began. It is definately noticeable.
As for last nights training:
Training: Pull/Calves
Weighted Pull Ups: 3 sets
BW + 45lbs x 9
BW + 45lbs x 8
BW + 45lbs x 9
One Arm Dumbbell Rows: 3 sets
130lbs x 12
130lbs x 12
130lbs x 12
Hammer Strength High Pull: 3 Sets (Done as explosively as possible. Set is stopped when the reps start to slow down i.e. not to failure)
200lbs x 12
200lbs x 12
200lbs x 12
Dumbbell Rear Laterals supersetted with Lat Pulldown Face Pulls: 3 sets
25lbs x 15, 70lbs x 10
25lbs x 15, 70lbs x 8
25lbs x 15, 70lbs x 10
Standing Calf Raise supersetted with Standing Calf Raise (Bodyweight only): 4 sets (The standing calf raises were done with slow eccentric, then a 12 second pause in the stretched position, followed by an explosive concentric. The bodyweight calf raises were done directly following the weighted ones and were all performed as fast as possible, trying to tap into the type II fibers (most growth potential)).
90lbs x 8, 40 BW raises
90lbs x 6, 40 BW raises
90lbs x 7, 40 BW raises
Tonight is push training, then beating up Term a little.
Im out!
Easy
Video of the Day:(To bad they dont have an official video for this song)
Thursday, August 28, 2008
Pain
Slept in a little today and it felt good. I needed it after last nights legs. It was one of those training sessions where I kind of blacked out and kept pushing harder and wanted to keep on going even when I knew my body had had enough.
Training Session: Legs
Sumo Deadlifts: 5x5
335lbs x 5
335lbs x 5
335lbs x 5
335lbs x 5
335lbs x 5
Partner Assisted Glute and Ham Raise: 3 sets (You get into a "praying" position on both knees, have your partner hold your feet down. Try to lean forward as far as you can without falling face first into the floor, give yourself a slight push back up, and use your hamstrings to fight back up all the way. These are crazy.)
BW x 7
BW x 8
BW x 8
Parking Lot Dumbbell Lunges: 2 sets
25lbs x 45 feet
25lbs x 45 feet
The Finisher: Incline Parking Lot Lunge: 1 set
25lbs x 150 feet (Thats no typo, I had to concentrate really hard on not puking after this set. My mouth was watering, you know that feeling.)
Seated Calf Raise: 3 Sets(Slow eccentric, 12 second pause in the full stretch position, and a quick concentric)
230lbs x 8
230lbs x 7
239lbs x 6
Video of the Day:
Training Session: Legs
Sumo Deadlifts: 5x5
335lbs x 5
335lbs x 5
335lbs x 5
335lbs x 5
335lbs x 5
Partner Assisted Glute and Ham Raise: 3 sets (You get into a "praying" position on both knees, have your partner hold your feet down. Try to lean forward as far as you can without falling face first into the floor, give yourself a slight push back up, and use your hamstrings to fight back up all the way. These are crazy.)
BW x 7
BW x 8
BW x 8
Parking Lot Dumbbell Lunges: 2 sets
25lbs x 45 feet
25lbs x 45 feet
The Finisher: Incline Parking Lot Lunge: 1 set
25lbs x 150 feet (Thats no typo, I had to concentrate really hard on not puking after this set. My mouth was watering, you know that feeling.)
Seated Calf Raise: 3 Sets(Slow eccentric, 12 second pause in the full stretch position, and a quick concentric)
230lbs x 8
230lbs x 7
239lbs x 6
Video of the Day:
Wednesday, August 27, 2008
Alive and Kickin'
This morning I had my clients use the new keg for some light cleans and presses. They liked the variety of training and were looking forward to using it in our future sessions. It didnt feel right bringing a keg into work, but oh well.
I need to find a cap for the top of the keg because it leaks a little bit when tilted on its side. I am thinking about a rubber stopper or a PVC cap that will allow me to increase or decrease the weight inside the keg while also fighting against leaks.
Now to the good stuff, last nights training:
Training: Push
Muscle Clean to Press supersetted with Push Ups: 3 Sets
185lbs x 4, 25 push ups
185lbs x 4, 25 push ups
185lbs x 4, 25 push ups
Cable Side Laterals supersetted with Push Ups: 3 Sets
25lbs x 20, 25 push ups
30lbs x 15, 25 push ups
30lbs x 15, 25 push ups
Rope Front Raise supersetted with Push Ups: 3 Sets
50lbs x 15, 25 push ups
50lbs x 15, 25 push ups
50lbs x 15, 25 push ups
Overhead Barbell Shrugs supersetted with Push Ups: 2 Sets
135lbs x 15, 25 push ups
135lbs x 12, 25 push ups
I stole this from my boy CJ. Its some deep shit and I figured I would share it with everyone.
"Some people come to a point in their life when they have been through so much bull shit and so much pain that they become numb. Completely oblivious to everything and everyone around them. They become virtually untouchable. Pain no longer exists. Lunacy? Maybe. But more so reality than anything else."
Got hip dominant legs tonight, so Im off to pounding a Spike and N.O. Xplode. Check back in tomorrow.
Easy out,
Video of the day:
I need to find a cap for the top of the keg because it leaks a little bit when tilted on its side. I am thinking about a rubber stopper or a PVC cap that will allow me to increase or decrease the weight inside the keg while also fighting against leaks.
Now to the good stuff, last nights training:
Training: Push
Muscle Clean to Press supersetted with Push Ups: 3 Sets
185lbs x 4, 25 push ups
185lbs x 4, 25 push ups
185lbs x 4, 25 push ups
Cable Side Laterals supersetted with Push Ups: 3 Sets
25lbs x 20, 25 push ups
30lbs x 15, 25 push ups
30lbs x 15, 25 push ups
Rope Front Raise supersetted with Push Ups: 3 Sets
50lbs x 15, 25 push ups
50lbs x 15, 25 push ups
50lbs x 15, 25 push ups
Overhead Barbell Shrugs supersetted with Push Ups: 2 Sets
135lbs x 15, 25 push ups
135lbs x 12, 25 push ups
I stole this from my boy CJ. Its some deep shit and I figured I would share it with everyone.
"Some people come to a point in their life when they have been through so much bull shit and so much pain that they become numb. Completely oblivious to everything and everyone around them. They become virtually untouchable. Pain no longer exists. Lunacy? Maybe. But more so reality than anything else."
Got hip dominant legs tonight, so Im off to pounding a Spike and N.O. Xplode. Check back in tomorrow.
Easy out,
Video of the day:
Tuesday, August 26, 2008
Light Weight!!
Today I created my newest torturing tool for myself and my clients. I took an empty keg from my boys graduation party and cleaned it out. I took apart the tap and put some water in it. Talk about an unstable training tool.
An empty keg weighs 30lbs, and I can add up to 130lbs of water (you will be hard pressed to find someone who can clean and press 160lbs of an unstable object).
I made Term use it for clean and presses last night and it was probably weighing in at about 55lbs. The whole time you are performing these your core is firing in order to stabalize your body.
On Saturdays, I plan on adding a sandbag/keg/car push day into my training. Some of the movements that we will incorporate:
-Clean to Press
-Overhead Squat
-Overhead Walking Lunge
-Chest Throw
-Sumo Throw
-Overhead Throw
-Complex Training
(I stole the keg on the right when nobody was looking)
These type of movements are extremely beneficial, they tap into the high threshold motor units, improve static strength, strength endurance, aerobic/anaerobic capacity (depending on the exact movement), and give you a break from your monotonous regular training program. Plus, they are fun.
As for yesterdays training:
Training Session: Pull
Barbell Rows:3 sets
225lbs x 12
275lbs x 10
295lbs x 6
Cable Lat Pulldowns with Extended ROM: 3 sets(4-5 second eccentric with fast concentric)
110lbs x 12
110lbs x 9
110lbs x 8
Cybex Row supersetted with Reverse Flyes: 3 sets (4-5 second eccentric with fast concentric)
130lbs x 15, 35lbs x 12
190lbs x 8, 35lbs x 12
190lbs x 8, 35lbs x 12
High Pulls on Cable Row supersetted with Standing calf raises: 2 sets (slow eccentric, hold for 12 seconds in stretched position, and fast concentric was used for the calf raises)
50lbs x 12, 100lbs x 8
50lbs x 12, 100lbs x 7
Thats it for today, check back in tomorrow.
Be Easy,
Video of the Day:(Its long but well worth the watch)
An empty keg weighs 30lbs, and I can add up to 130lbs of water (you will be hard pressed to find someone who can clean and press 160lbs of an unstable object).
I made Term use it for clean and presses last night and it was probably weighing in at about 55lbs. The whole time you are performing these your core is firing in order to stabalize your body.
On Saturdays, I plan on adding a sandbag/keg/car push day into my training. Some of the movements that we will incorporate:
-Clean to Press
-Overhead Squat
-Overhead Walking Lunge
-Chest Throw
-Sumo Throw
-Overhead Throw
-Complex Training
(I stole the keg on the right when nobody was looking)
These type of movements are extremely beneficial, they tap into the high threshold motor units, improve static strength, strength endurance, aerobic/anaerobic capacity (depending on the exact movement), and give you a break from your monotonous regular training program. Plus, they are fun.
As for yesterdays training:
Training Session: Pull
Barbell Rows:3 sets
225lbs x 12
275lbs x 10
295lbs x 6
Cable Lat Pulldowns with Extended ROM: 3 sets(4-5 second eccentric with fast concentric)
110lbs x 12
110lbs x 9
110lbs x 8
Cybex Row supersetted with Reverse Flyes: 3 sets (4-5 second eccentric with fast concentric)
130lbs x 15, 35lbs x 12
190lbs x 8, 35lbs x 12
190lbs x 8, 35lbs x 12
High Pulls on Cable Row supersetted with Standing calf raises: 2 sets (slow eccentric, hold for 12 seconds in stretched position, and fast concentric was used for the calf raises)
50lbs x 12, 100lbs x 8
50lbs x 12, 100lbs x 7
Thats it for today, check back in tomorrow.
Be Easy,
Video of the Day:(Its long but well worth the watch)
Thursday, August 21, 2008
Carrying the Torch
Legs are DONE. Absolutely killed them with Lester yesterday.
Legs (quad dominant):
Leg Press: 3 Sets
790lbs x 12
810lbs x 8
810lbs x 7
Sissy Squats on Hack Machine: 3 Sets
25lbs x 12
25lbs x 12
25lbs x 12
Leg Extensions: 2 sets
170lbs x 20
170lbs x 20
Barbell Walking Lunges: 3 Sets (Took the 70lb barbell out to the parking lot. The first 35 feet were on a slight decline, and then we turned around and had to go back up it to finish. That would be one set.)
Seated Calf Raises: 3 Sets (slow eccentric/12 second hold in a full stretch/then fast concentric) With calves I am trying constant tension to create new growth. Keeping oxygen and blood from the muscle during a set results in localized IGF-1 release and systemic (hGH) growth factors. (http://www.t-nation.com/free_online_article/sports_body_training_performance/mondays_with_thibaudeau_the_constant_tension_alternate_curl)
I trained Term after I was done. I had to start strapping weight on him for the chin ups and pull ups. He's getting stronger each week. Also, check out his latest, its called Carry the Torch PT.2. Half the tracks are his and the other half are by Joell Ortiz. The cd is sick!!!
Easy out,
Video of the day: These dudes are nuts
Tuesday, August 19, 2008
Lets Get It
Yesterday I met with a new client. I will be working with him for the next 6 weeks and helping him prepare for the firefighters physical test. I had to be creative in movement selection for a few reasons. One, I wanted to be as specific as possible when it came to the test. There is no better way to improve on a movement than by actually performing it. Two, I need to work around a few injuries he sustained while serving in Iraq.
I just wish I had more room to incorporate sledgehammer strikes and some tire flips.
Without getting too in depth, here is what we are looking at:
A1. Stair Stepper (needs to be on it for 200 seconds)
B1. Lat Pulldown with Rope
(Has to raise 45lbs up and then lower it in under 35.56 seconds)
C1. Sandbag Carry
(Needs to pull fire hose 50 feet through a u-shaped course with several turns. Cannot stand upright)
D1. Wood Chop or sledgehammer strikes
(Needs to hit a post with a 12lb sledgehammer in under 13.91 seconds)
E1. Army Crawl
(Needs to crawl 65 feet through a 4x4 tunnel with obstructions and turns in under 39 seconds)
F1. Sled drag or DB drag
(Needs crouch and drag 125lbs through a 50 ft. zig zag course in under 36 seconds
G1. Barbell Hammer Grip Raises (Plate at the end of the barbell)
(Needs to raise pike pole tipped with an industrial hammer head into a metal plate in an eight foot ceiling, then pull it down. 4 one minute periods of work.
He is extremely motivated and I look forward to helping him pass this test.
As for my training:
Pull:
Standing T Bar Row: 4 sets
3 plates(135lbs) x 15
4 plates(180lbs) x 12
5 plates(225lbs) x 10
6 plates(270lbs) x 6
One Arm Dumbbell Row: 3 sets
100lbers x 12
130lbers x 12
130lbers x 12
Seated Cable Row (pronated grip on a straight bar, SLOW eccentric/fast concentric to target the remaining fast twitch fibers): 3 sets
110lbs x 12
110lbs x 12
110lbs x 10
Wide Grip EZ Bar Preacher Curls: 3 sets (EXTREMELY SLOW eccentric/fast concentric)
65lbs x 10
65lbs x 9
65lbs x 8
Video of the day:
I just wish I had more room to incorporate sledgehammer strikes and some tire flips.
Without getting too in depth, here is what we are looking at:
A1. Stair Stepper (needs to be on it for 200 seconds)
B1. Lat Pulldown with Rope
(Has to raise 45lbs up and then lower it in under 35.56 seconds)
C1. Sandbag Carry
(Needs to pull fire hose 50 feet through a u-shaped course with several turns. Cannot stand upright)
D1. Wood Chop or sledgehammer strikes
(Needs to hit a post with a 12lb sledgehammer in under 13.91 seconds)
E1. Army Crawl
(Needs to crawl 65 feet through a 4x4 tunnel with obstructions and turns in under 39 seconds)
F1. Sled drag or DB drag
(Needs crouch and drag 125lbs through a 50 ft. zig zag course in under 36 seconds
G1. Barbell Hammer Grip Raises (Plate at the end of the barbell)
(Needs to raise pike pole tipped with an industrial hammer head into a metal plate in an eight foot ceiling, then pull it down. 4 one minute periods of work.
He is extremely motivated and I look forward to helping him pass this test.
As for my training:
Pull:
Standing T Bar Row: 4 sets
3 plates(135lbs) x 15
4 plates(180lbs) x 12
5 plates(225lbs) x 10
6 plates(270lbs) x 6
One Arm Dumbbell Row: 3 sets
100lbers x 12
130lbers x 12
130lbers x 12
Seated Cable Row (pronated grip on a straight bar, SLOW eccentric/fast concentric to target the remaining fast twitch fibers): 3 sets
110lbs x 12
110lbs x 12
110lbs x 10
Wide Grip EZ Bar Preacher Curls: 3 sets (EXTREMELY SLOW eccentric/fast concentric)
65lbs x 10
65lbs x 9
65lbs x 8
Video of the day:
Thursday, August 14, 2008
Shoulders Like Boulders
Quick post today. It was push day yesterday. I did a shitload of push ups for chest seeing as this was my off week for heavy chest.
Clean to Push Press: 3 sets
135lbs x 10, 20 push ups
185lbs x 6, 20 push ups
205lbs x 2, 20 push ups
Incline Bench Dumbbell Side Laterals: 3 sets
20lbs x 12, 20 push ups
20lbs x 10, 20 push ups
20lbs x 12, 20 push ups
Rope Face Pulls: 3 sets
60lbs x 12, 20 push ups
60lbs x 10, 20 push ups
60lbs x 10, 20 push ups
Free Motion Front Raises: 2 sets
30lbs x 12, 20 push ups
30lbs x 12, 20 push ups
After training I got more ink. Its true what people say, they are addicting. I now have both arms/shoulders, left and right pecs, and upper back done. Time to take a break now.
“Tattoos evoke a range of reactions – from interest, astonishment, admiration and reverence to consternation and abhorrence. They are met with open mouths or frowns, their bearers are judged or misjudged, awakening fear or desire.” (Schiffmacher 1996:5)
Clean to Push Press: 3 sets
135lbs x 10, 20 push ups
185lbs x 6, 20 push ups
205lbs x 2, 20 push ups
Incline Bench Dumbbell Side Laterals: 3 sets
20lbs x 12, 20 push ups
20lbs x 10, 20 push ups
20lbs x 12, 20 push ups
Rope Face Pulls: 3 sets
60lbs x 12, 20 push ups
60lbs x 10, 20 push ups
60lbs x 10, 20 push ups
Free Motion Front Raises: 2 sets
30lbs x 12, 20 push ups
30lbs x 12, 20 push ups
After training I got more ink. Its true what people say, they are addicting. I now have both arms/shoulders, left and right pecs, and upper back done. Time to take a break now.
“Tattoos evoke a range of reactions – from interest, astonishment, admiration and reverence to consternation and abhorrence. They are met with open mouths or frowns, their bearers are judged or misjudged, awakening fear or desire.” (Schiffmacher 1996:5)
Tuesday, August 12, 2008
HECTIC Week
This is going to be a very long week. Monday and today I am doing a 5am-5pm at the Waltham gym, then going directly to Powerhouse to lift and train a few clients.
The good news is that football season is right around the corner. Time for the Pats to get pissed off, do something about last season, and shut up all the cheater claims.
Last night called for pull training:
Chins (Rotate between regular chins and hammer grip chins): Complete 50 reps (my training partner and I would do chins to failure, wait for the other to be done, then jump right back up. It took 5 sets for me to hit 50.)
Hammer Strength High Pulls supersetted with Cable Face Pulls: 3 sets
190lbs x 15, 70lbs x 12
240lbs x 15, 70lbs x 12
290lbs x 10, 70lbs x 10
Reverse Grip EZ Bar Curls supersetted with Incline Dumbbell Hammer Curls:3 sets
60lbs x 12, 25's x 8
60lbs x 12, 25's x 7
60lbs x 12, 25's x 8
Nice and quick. It took 45 minutes to complete.
I trained Term right after my lifting. Needless to say I kicked the shit out of him again, but he wouldnt give in. I got another one of his boys from ST. Da Squad coming to the gym now too, he goes by Hectic. Dude is motivated, so Im looking to start helping him get ready for the cameras too.
Hip dominant legs tonight!!!! Then I got tomorrow off to play golf and train in the afternoon. Yezziiiiiiiir!!!!
Here is a short read on why I do not have my athletes perform aerobic work:
Aerobics Sucks
Q: Coach Poliquin, you've said: "... the more lower body aerobic work you do, the more your vertical jump worsens. The more upper body aerobic work you do, the more your medicine ball throws worsen." Also, "Continuous aerobic work plateaus after 8 weeks of training so anything more is counterproductive." So what are your general aerobic-related recommendations?
A: First, for fat loss purposes, I find aerobic training to be worthless. Most people are already stressed enough, and aerobic work only further stresses the adrenals.
Second, genetically speaking, we're made to throw a rock at a rabbit, not to run after it. We're not aerobically designed machines; we're designed for short bursts. Slow, continuous aerobic work also interferes with the brain's ability to recruit high-threshold motor units and interferes with power development.
I don't make any of my athletes do aerobic work unless they compete in an aerobic sport. And yet my athletes score really high on aerobic tests. My hockey players always have the highest VO2 max at camp, and all we do is interval training a few weeks out of camp. People can't believe my players don't do aerobic work in the summer.
In the '92 Olympics, the Canadian alpine ski team actually surpassed the cross-country team on aerobic scores using this method as measured by third party university labs.
One of the guys from the Green Bay Packers asked for a copy of my running program. I gave him some blank sheets of paper and said, "Here, you can have it all!"
Listen, the research is very clear: Having a so-called aerobic base doesn't make you handle interval training any better. And most sports are basically interval training: short bursts followed by a rest, then another short burst.
American football is just a few seconds of action followed by a longer rest. Hockey is forty-five seconds on, a minute and thirty-five seconds off.
What type of interval training do my athletes do? Usually it goes by the sport. In hockey we do everything on skates, so we'd do skating sprints. As the summer progresses, my athletes do longer work intervals and shorter rest intervals
Video of the day:
The good news is that football season is right around the corner. Time for the Pats to get pissed off, do something about last season, and shut up all the cheater claims.
Last night called for pull training:
Chins (Rotate between regular chins and hammer grip chins): Complete 50 reps (my training partner and I would do chins to failure, wait for the other to be done, then jump right back up. It took 5 sets for me to hit 50.)
Hammer Strength High Pulls supersetted with Cable Face Pulls: 3 sets
190lbs x 15, 70lbs x 12
240lbs x 15, 70lbs x 12
290lbs x 10, 70lbs x 10
Reverse Grip EZ Bar Curls supersetted with Incline Dumbbell Hammer Curls:3 sets
60lbs x 12, 25's x 8
60lbs x 12, 25's x 7
60lbs x 12, 25's x 8
Nice and quick. It took 45 minutes to complete.
I trained Term right after my lifting. Needless to say I kicked the shit out of him again, but he wouldnt give in. I got another one of his boys from ST. Da Squad coming to the gym now too, he goes by Hectic. Dude is motivated, so Im looking to start helping him get ready for the cameras too.
Hip dominant legs tonight!!!! Then I got tomorrow off to play golf and train in the afternoon. Yezziiiiiiiir!!!!
Here is a short read on why I do not have my athletes perform aerobic work:
Aerobics Sucks
Q: Coach Poliquin, you've said: "... the more lower body aerobic work you do, the more your vertical jump worsens. The more upper body aerobic work you do, the more your medicine ball throws worsen." Also, "Continuous aerobic work plateaus after 8 weeks of training so anything more is counterproductive." So what are your general aerobic-related recommendations?
A: First, for fat loss purposes, I find aerobic training to be worthless. Most people are already stressed enough, and aerobic work only further stresses the adrenals.
Second, genetically speaking, we're made to throw a rock at a rabbit, not to run after it. We're not aerobically designed machines; we're designed for short bursts. Slow, continuous aerobic work also interferes with the brain's ability to recruit high-threshold motor units and interferes with power development.
I don't make any of my athletes do aerobic work unless they compete in an aerobic sport. And yet my athletes score really high on aerobic tests. My hockey players always have the highest VO2 max at camp, and all we do is interval training a few weeks out of camp. People can't believe my players don't do aerobic work in the summer.
In the '92 Olympics, the Canadian alpine ski team actually surpassed the cross-country team on aerobic scores using this method as measured by third party university labs.
One of the guys from the Green Bay Packers asked for a copy of my running program. I gave him some blank sheets of paper and said, "Here, you can have it all!"
Listen, the research is very clear: Having a so-called aerobic base doesn't make you handle interval training any better. And most sports are basically interval training: short bursts followed by a rest, then another short burst.
American football is just a few seconds of action followed by a longer rest. Hockey is forty-five seconds on, a minute and thirty-five seconds off.
What type of interval training do my athletes do? Usually it goes by the sport. In hockey we do everything on skates, so we'd do skating sprints. As the summer progresses, my athletes do longer work intervals and shorter rest intervals
Video of the day:
Thursday, August 7, 2008
Pillars of Strength
Lets start today off with a simple fact. It is painful to walk, sit, stand, you name it. My legs are absolutely fried from Tuesday night still. It was one of those training sessions where you get in the zone and push further each set.
Tuesday Legs:
Squats: 4 sets
225lbs x 12
225lbs x 12
225lbs x 12
225lbs x 12
Hack Squats: 2 sets
140lbs x 10
140lbs x 10
Sissy Squats: 3 sets (Done on hack squat machine)
50lbs x 12
50lbs x 10
Free Motion Stiff Leg Deadlift supersetted with Seated Calf Raises: 3 sets (Calf raises were done with a 6-8 second eccentric/fast concentric)
200lbs x 12, 90lbs x 12
200lbs x 12, 90lbs x 10
200lbs x 12, 90lbs x 10
"Working Out"
You will never hear me use the term, "working out", to describe either my training sessions or my clients. We do not work out......we train. There is a distinct difference between these two in my mind.
Working out is for the guy sitting on the leg extension machine or bench press station, either reading a book or talking on his cell phone while doing his set.
Working out is for the lady who puts mascara on and does her hair for an hour before going to walk on the treadmill for an hour, god forbid she sweats.
These people do not have the mental focus or discipline to push themselves for results.
These are the same people who will come up to me with a perplexed look and ask me how they can lose weight or put on some more size. They expect a simple solution to their problem. They hope I will tell them about a magic pill they can take, or a machine that costs 3 easy payments of 19.99, to get the results they want to see. They dont like to hear that it takes hard training, focus, and sacrfice to meet their goals.
Its like when I go out and someone comes up to me, beer in hand, asking me how they can lose their beer gut. I used to try breaking everything down for them....now its a quick answer I give, "Stop drinking beer."
So please, if you are here to "work out", cancel your membership, go walk around the block instead and save your money. You are getting in the way of people who are here to train. Oh ya, and please turn your cell phone off and get off that machine....we need it.
Video of the Day:
Tuesday Legs:
Squats: 4 sets
225lbs x 12
225lbs x 12
225lbs x 12
225lbs x 12
Hack Squats: 2 sets
140lbs x 10
140lbs x 10
Sissy Squats: 3 sets (Done on hack squat machine)
50lbs x 12
50lbs x 10
Free Motion Stiff Leg Deadlift supersetted with Seated Calf Raises: 3 sets (Calf raises were done with a 6-8 second eccentric/fast concentric)
200lbs x 12, 90lbs x 12
200lbs x 12, 90lbs x 10
200lbs x 12, 90lbs x 10
"Working Out"
You will never hear me use the term, "working out", to describe either my training sessions or my clients. We do not work out......we train. There is a distinct difference between these two in my mind.
Working out is for the guy sitting on the leg extension machine or bench press station, either reading a book or talking on his cell phone while doing his set.
Working out is for the lady who puts mascara on and does her hair for an hour before going to walk on the treadmill for an hour, god forbid she sweats.
These people do not have the mental focus or discipline to push themselves for results.
These are the same people who will come up to me with a perplexed look and ask me how they can lose weight or put on some more size. They expect a simple solution to their problem. They hope I will tell them about a magic pill they can take, or a machine that costs 3 easy payments of 19.99, to get the results they want to see. They dont like to hear that it takes hard training, focus, and sacrfice to meet their goals.
Its like when I go out and someone comes up to me, beer in hand, asking me how they can lose their beer gut. I used to try breaking everything down for them....now its a quick answer I give, "Stop drinking beer."
So please, if you are here to "work out", cancel your membership, go walk around the block instead and save your money. You are getting in the way of people who are here to train. Oh ya, and please turn your cell phone off and get off that machine....we need it.
Video of the Day:
Tuesday, August 5, 2008
++Take No Prisoners++
Yesterday was a loooooooooong day. Worked from 5:30-2:00, then went to Powerhouse to lift before training Term.
Yesterdays Training: Pull
T Bar Row supersetted with Preacher EZ Bar Curl: 3 sets
3 plates x 15, 65lbs x 10 (4-5 second eccentrics)
4 plates x 15, 65lbs x 8 (4-5 second eccentrics)
5 plates x 10, 65lbs x 10 (4-5 second eccentrics)
Barbell Row supersetted with Barbell High Pull: 3 sets
225lbs x 12, 135lbs x 10
225lbs x 12, 135lbs x 10
225lbs x 12, 135lbs x 9
Free Motion Curls supersetted with Rope Face Pulls: 3 sets
50lbs x 15, 60lbs x 10
60lbs x 12, 60lbs x 10
60lbs x 10, 60lbs x 8
Felt strong yesterday. Thats a total of 18 sets, completed in about 50 minutes. The face pulls felt really good. I am still being very cautious and performing alot of face pulls and other scapular retraction movemetns to try helping my shoulder impingement.
As for training Term, I kicked the shit out of him. The best part was that he kept pushing harder on each set. Dudes got some motivation.
Up and Over Pull Ups
supersetted with
Hand stand Push Ups on the wall
supersetted with
Prisoner Squats
We did some direct arm work and planks to finish out the session before taking more progress pictures.
I compared where he was three months ago to where he was yesterday and the results are absolutely unbelievable. They dont even look like its of the same person. He is getting more and more ripped up each time I see him. Getting ready for those photo shoots!!
Within the next few weeks I am going to be filming a workout I plan on trademarking and then releasing for the general public. Lets hope this works out!!
But for now, tonight is legs, and its time to focus!!!!!!!!!!!!
Video of the Day:
Yesterdays Training: Pull
T Bar Row supersetted with Preacher EZ Bar Curl: 3 sets
3 plates x 15, 65lbs x 10 (4-5 second eccentrics)
4 plates x 15, 65lbs x 8 (4-5 second eccentrics)
5 plates x 10, 65lbs x 10 (4-5 second eccentrics)
Barbell Row supersetted with Barbell High Pull: 3 sets
225lbs x 12, 135lbs x 10
225lbs x 12, 135lbs x 10
225lbs x 12, 135lbs x 9
Free Motion Curls supersetted with Rope Face Pulls: 3 sets
50lbs x 15, 60lbs x 10
60lbs x 12, 60lbs x 10
60lbs x 10, 60lbs x 8
Felt strong yesterday. Thats a total of 18 sets, completed in about 50 minutes. The face pulls felt really good. I am still being very cautious and performing alot of face pulls and other scapular retraction movemetns to try helping my shoulder impingement.
As for training Term, I kicked the shit out of him. The best part was that he kept pushing harder on each set. Dudes got some motivation.
Up and Over Pull Ups
supersetted with
Hand stand Push Ups on the wall
supersetted with
Prisoner Squats
We did some direct arm work and planks to finish out the session before taking more progress pictures.
I compared where he was three months ago to where he was yesterday and the results are absolutely unbelievable. They dont even look like its of the same person. He is getting more and more ripped up each time I see him. Getting ready for those photo shoots!!
Within the next few weeks I am going to be filming a workout I plan on trademarking and then releasing for the general public. Lets hope this works out!!
But for now, tonight is legs, and its time to focus!!!!!!!!!!!!
Video of the Day:
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