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:
Thursday, October 30, 2008
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
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