Monday, September 28, 2009

A TRUE Genetic Freak

The article is a couple months old, but mind-blowing to say the least.

Check him out, the human version of the Blue cattle from Bigger, Stronger, Faster

Tuesday, September 22, 2009

Being Better than I was Yesterday

There are always ways to improve yourself and/or better your knowledge on improving your health, strength, stamina, and overall felling of self-worth. You know, things like actually sticking to a workout, better technique, more knowledge of proper diet, using that diet as your meal plan, lowering your cholesterol, losing fat, gaining strength, completing your first 5k, competing in a body building competition, etc.

I am not exception to striving to be better physically and mentally. For about the last month I have noticed pressure in my shoulder on heavy bench and shoulder presses. In an attempt to alleviate this pressure I have been stretching on my own and with my graduate assistant in charge of group fitness as well as hitting back twice a week to really improve its strength. Increasing the strength of my lats, rhomboids, and rear delts should help build a better balance between my upper body push (chest and shoulder) and pull (back).

I was actually talking about this earlier with Danny Amon because he is having a similar problem with his shoulders. The explanation in talking with him was that what I work out with on my flat bench (300) is a lot less than what I barbell row (225) with strict form. Now I realize barbell row is supported by your low back and bench press you are able to utilize a bench, but nonetheless there is an imbalance present.

I am going to hit the following split (this is quoted from an email I sent my 2-year training partner who has moved back to Louisville) for the next five weeks and I will blog about the results after this time period is completed for this microcycle:

“Mon- back, bis, auxiliary legs - ext, leg curl, one legged RDLS
tues- chest, shoulders, tris
thurs- monday's workout minus aux legs

my back exercise pool consists of barbell row, db row, seated row, t bar row, and one arm variations. i will alternate weeks hitting heavy chest then heavy shoulder press. i will be doing 4-6 sets of 6 reps, since my goal is increased back strength and not necessarily size.
mons legs will be high rep, whereas wed legs is more standard low rep, puke in a bucket lifting. and more structural lifts wed”

What are some things you could and can work on in the next five weeks? Let me know in the comments.

Also, if you need a little motivation check this training log out:

Friday, September 18, 2009

Weekend Reading and motivation from an Elite FTS athlete

I have a list of blogs that I read through as part of my normal routine in the morning. One that caught my attention was Robert dos Remedios' blog about the biggest loser, which I had watched last season when I could catch it... or better put, when it caught me. It's like deal or no deal or a car accident, once you see it you have to watch it. Besides hating the way they ridiculed the people participating in the show, I also was amazed at the harmful anatomical positions the "trainers" put their clients in... step ups with more than body weight letting the knee bend to much less than 90 degrees, the "carry the other huge person up mt everest," teaching calorie restriction instead of clean food options, etc. I actually went to NBC's website to write them a letter about what their show portrays every trainer to be nuts and how NOT to lose weight and keep it off and I found this comment:

"Finally, NBC cannot accept, consider or pay for any unsolicited creative ideas or materials. If you send something anyway, you waive any claims with respect to your submission. So why send it?"

That just says to me we think we know what we are doing.... so don't give us any advice.

Also, they immediately kick people off after the first week... a show truly interested in helping people lose weight wouldn't immediately kick some one's hopes to the curb. I understand there has to be a game aspect but let them all be on the ranch for three weeks and then see who has lost the most weight. Just ideas NBC, just ideas.

One a completely different topic...
I shouldn't be surprised at the 10 guys I have met while running the Underground that do not lift their lower body.... but I am. I gotten some of the following excuses:
"Man... I did those in high school screw that"
You were in better shape in high school bud
"I don't want to bulk up"
Find a brain

and my most recent favorite from a guy who only did calves for lower body, who really thought he had a good reason...
"Honestly, you can't see them when I have shorts on... but you gotta have calves... girls love claves"
I asked him what he would do if they asked to see his quads and he had no answer...

Well for all of those guys and any one else reading this blog, check "THE MINX" out below for some extra motivation to actually lift all of your leg muscles:

Wednesday, September 16, 2009


Today was leg day... here is the pain I got to experience:
Back Squat
275x 6
315x 2
335x 6
365x 4 ----> my eyes were red from busted capillaries in my eyes, solid
345x 6
315x10 ---> this one made me dizzy, excellent

Leg press
8 plates on each side 1x6
8 plates plus a 25 on each side 2x6

Leg curl---- not your normal leg curl check out set three
150 2x12
125 1x6 On this set you lift the weight to your butt with both legs, drop one leg straight, and fight the weight on the way down. This is different than lowering the weight slowly. If you can slowly lower it then you are in control. Fight the weight on the way down and it will really tear your hamstrings up to get you results. Your one-legged leg curl descent should take around 3 seconds and don't let the weight slam at the bottom, catch it with the other leg that you made straight. Slamming the weight will piss off the guy in charge of the gym and is annoying to me.... it could also crack a plate

I recommend a protein shake or chocolate milk after wards with a good foam roll and stretching session to engorge your hammys with blood for repair.

Try it out and let me know what you think

Friday, September 11, 2009


Alright alright alright, I preach about goals... setting them, writing down a descriptive plan on how you are to achieve those goals, and what you should do once said goals ARE attained.

If you don't know where you are going,
you'll end up somewhere else.

- Yogi Berra

You know you need to be realistic. Take sombody that has been working out consistently for two years and is benching 135lbs in January can't realistically set a May goal of 225lbs for sets. Eventually, for sure 225 is a sweet goal, but you have to push yourself yet have an idea of what is conceivable in the amount of time you are considering. Set checkpoints... where you expect to be at certain points and have both long and short term goals.

Writing down your goals keeps you accountable and you also have a visual reminder of what you set out to do. Writing them down should serve as a motivational boost every time you see that sheet of paper. It helps keep you focused on what you set your mind to achieve.

You have heard or maybe even YOU have set a goal, achieved it and became complacent, and then drifted away from it. If your goal was fitness oriented, once you achieved it did you maintain that level of fitness or drop off dramatically. We all have ups and downs but to get your body fat percentage to a certain level while pushing around a certain amount of weight and then letting it drop doesn't make sense.

Why achieve a goal just to have to get back to it at the same time next year? Goals should be progressive... you should constantly be focused on becoming better. Share some of your current fitness goals with me in the comment section!

Thursday, September 10, 2009

Stuff Rattling around in my head

I was in the middle of training yesterday and a guy that usually puts in a mediocre workout once a month came up to me and let me know that he had worked out TWO days in a row.... Instead of giving him a list of sarcastic comments... i encouraged him to keep it up, and then I did too much... I asked him what (muscles) he hit?


He immediately saw me reaction of total disappointment wirtten all over my face. To workout so sporatically through a month and expect results with no plan, or in his case a terrible plan, is a giant waste of time. If he is going for fat loss, yet targeting some of the smallest muscle groups in the body, he isn't going to see anything even if he worked out more consistently.

In reaction to my disappointment he could have redeemed himself... you know, I'm about to do some plyos, sled pushes, sledge hammer hits on a tire, sprints.... but he didn't. He made himself look worse

"well, you know, I don't want to build all kinds of muscle.... i just want to lose some gut fat"

I officially have branded this kid worthless. Since building all kinds of muscle is all of the sudden easy, he wants to train arms to lose GUT fat. I just don't see his logic... when he comes around and starts thinking about the movements his body is making and proves to me that he will consistently workout weekly... I'll help him.

Let me know any terrible advice you have heard in the gym in the comment section!

Wednesday, September 9, 2009

Again... this guy is ridiculous

I am moving to Latvia

Thursday, September 3, 2009

Who does this?

SO I went to shoot some video today and my camera came on, but the whole screen was white... trashed... so there will be a pause in videos from me. HOWEVER, this is a benefit of youtube so check this sick one-armed snatch out...

Wednesday, September 2, 2009

Lift'n music, stay dedicated

perfect mindset song

deadlift'n song

perfect way to finish that last set

Tomorrow's schedule:
work 730-430
church connect group 630-830pm ( if you are in lex and curious)
Security at Two keys 945pm-320am Friday

While I'm at work I'm going to hit chest.... intensity is the key... no excuses. My biggest enemy is the guy in the mirror. I will not let up
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