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.
Friday, October 10, 2008
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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