tag:blogger.com,1999:blog-49933443623978656152024-03-21T19:47:14.414-04:00ACCELERATED SPORTS PERFORMANCERob Sinnott is an experienced fitness professional that just finished his masters of science degree in exercise physiology.He is up to date with conventional and unconventional training methods that go beyond the norm...with the use of kettlebells, med balls, sledgehammers, sleds, ropes, and sandbags he keeps the body confused so change is a must for continuous body transformation.Unknownnoreply@blogger.comBlogger175125tag:blogger.com,1999:blog-4993344362397865615.post-19280991491606802732011-01-20T13:41:00.003-05:002011-01-20T14:02:24.525-05:00Tips to Make the Gym Trip EasierI have noticed obvious frustration on the faces of gym-goers due to the larger crowd the last couple days and I wanted to share some dieas to make your trip to the gym easier:<br /><ol><li><strong>Gym too crowded?</strong> Ask the desk worker when the least busy time is during the day. Chances are you can get in the gym when it is less of a fight to get everything you need to get done accomplished.</li><li><strong>Define what makes you miss the gym-</strong> Do you leave work and stop by your house with intentions to go to the gym, and then end up staying at home. Make it your goal to go straight to the gym after work. When you go home, things come up and distratctions are there. Pack a snack to eat at work to hold you over until dinner after your workout. Pack your workout clothes and change at the gym.</li><li><strong>Surround yourself with go-getters-</strong> If you really want to transform your body and improve your health, find some friends and/or family that want to do the same. Pick people that stick to goals. You will fail at attaining your present goals if your workout partner is the one trying to get you to skip the workout.</li></ol><p>If you are just starting to workout again then it is a large enough of a task to break your bad dietary habits and sedentary lifestyle, use these tips to make the transition to a healthier you as easy as possible.</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4993344362397865615.post-69124633795855649202011-01-19T13:21:00.003-05:002011-01-19T13:39:40.920-05:00Legs are back!Man it feels good to get back under the bar pain-free. It seems like injuries have been a common theme of my last 6 months. I have taken some time off from compound movements with my lower body and finally feel able to start getting back in a squat rack.<br /><br />Around Thanksgiving I couldn't even do a rep with 275 without my back feeling like a gnashing of my teeth. Seriously, I tried multiple times to do 275 and was so beaten by not even being able to do one rep with what I used to use for a set of 12 for a warmup. Progress is to be made on this, but I am encouraged by my last two leg days.<br /><br />1/14/2011<br />Back squat<br />the bar x 10<br />135 2x12<br />185 2x10<br />225x6<br />275x6<br />315 x 4,1<br /><br />I felt like myself again. I had my max squat PR in March 2010 at 445lbs, obviously raw.<br /><br />I felt so good I did squat again on the following Monday. I am going to continue the really low volume leg days and continue to inspect my form to make sure it is flawless. As my confidence increases, so will the volume.<br /><br />1/17/2011<br />135 2x10<br />185 x 10<br />225 x 10<br />275 x8<br />315 x6<br />345 x 1-----> could have gotten more but wanted a heavier set<br />355 x 2<br /><br />I am really pleased with my legs coming back and even happier about the soreness in my quads.<br /><br />what are you currently working on? how are those resolutions going?Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4993344362397865615.post-39921048648366740142010-11-23T10:48:00.004-05:002010-11-23T10:55:02.915-05:00Happy ThanksgivingTry these exercises today, more than likely you will be taking some time off of the gym this week with traveling and family time. Hey, I'm realistic. I would hope you at least worked out yesterday, today, and tomorrow.<br /><br /><ol><li>Walking Lunges holding an EZ curl bar Overhead- Make sure there is room for you to walk with the weight OH. I did ten steps with each leg with just a 30lb EZ curl bar and I felt it in my quads and shoulders. An excellent exercise to incorporate multiple muscle groups. I also superset these with one-legged leg extensions for an extra burn</li><li>RDLs with a Barbell Row at the bottom- Obviously you want to pick a weight that is somewhat light for RDLs since you have to be able to Barbell Row it, but push yourself. Complete 12 reps each of rows and RDLs and superset in some jump squats.</li></ol><p>Both of these exercises will kick your butt and you can shoot through them quickly if you are crunched for time. GET AFTER IT!!!</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4993344362397865615.post-54984409151675562452010-11-03T10:39:00.003-04:002010-11-03T11:32:33.711-04:00Conditioning CircuitsNeed some new conditioning ideas? Use this as part of your routine, killer at the beginning or end of a conditioning workout.<br /><br />Complete 4 times through, with 30-45 seconds in between cycles:<br /><br /><ol><li>8 knee-tuck jumps</li><li>6 burpees</li><li>30 second jump rope</li></ol><p></p><p></p><br /><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/JRaMfLr97u0?fs=1&hl=en_US"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/JRaMfLr97u0?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-4993344362397865615.post-49042340409016848042010-10-26T14:05:00.003-04:002010-10-26T14:19:00.331-04:00Starting SmartI had a very raw beginner yesterday for her first session and I thought I would throw some important reminders to those starting a new program.<br /><ol><li><strong>Warm-up first-</strong> get your blood flowing and heart rate elevated, but don't kill yourself. </li><li><strong>Focus on proper technique-</strong> use minimal weight and have a certified trainer observe and cue you through a couple sessions. </li><li><strong>Openly communicate-</strong> if something hurts, tell your trainer. As their client, they should want to take care of you and you might call their attention to something they might not have noticed.</li><li><strong>EAT-</strong> I had a client about pass out and she is not in terrible shape. When I asked her what she ate that day she listed off about 500 calories worth of food and it was 6pm!!! You have to have fuel in your body for it to go.</li><li><strong>Drink plenty of water-</strong> Be adequately hydrated with WATER. Save the energy drinks for later once you have got accustomed to working out regularly.</li><li><strong>Properly cool down-</strong> Know how to end a session, never just abruptly end activity. Lower the intensity (how hard you are working and/or the weight you are using on a particular exercise) and/or jog a lap around a track then stretch. stretch your major muscle groups- latissimus dorsi, quadriceps, hamstrings, glutes, chest and shoulders.</li></ol><p>I am ready to help some new clients reach their goals safely, and educate them on how to properly continue an active lifestyle.</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4993344362397865615.post-44988686541241441412010-10-13T09:06:00.007-04:002010-10-13T09:51:18.847-04:00Training to Look Better<div>I have gotten several emails & facebook messages from people wanting exercise programs. I have no problem helping someone out and getting them to their goals. One of my few pet peeves is when they add "I don't want to get huge" or "I put on muscle really fast" to their request.<br /><div></div><br /><div>It actually makes me watch to punch the computer screen.</div><br /><br /><div></div><img id="BLOGGER_PHOTO_ID_5527519258739763906" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 217px; CURSOR: hand; HEIGHT: 245px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF3aUsvThpYog70VArF55QITnS6TP2gBPdtnuYS19vxJyh6FIixb-v4tt-Ha06nL0eTwscN56aMM89LvQdjEaaMxZwxENzMdjzcQwdf-8mQfLndhzagsI0AYYVPmvYTDbIoCT9r2ahGr01/s320/punch_computer.jpg" border="0" /> <div><strong><u>For the men:</u></strong> Even with the best physiologic gift of testosterone that flows through our bodies, any one that has put some serious time in the gym knows that consistency and long-term goals are almost always the focus. I have gone through phases of just adding 10lbs to my max raw bench in a year and I was thrilled about it. I actually had an employee tell me that he was only doing sets of 20 reps on everything because he puts on muscle too fast...</div><div></div><br /><div>what a joke. If you are such a physical specimen, train for a month and then go dominate a bodybuilding or powerlifting competition. Let me know how that goes for you.</div><div></div><br /><div><strong><u>For the women:</u></strong> Some of you have probably said it before... "My legs get HUGE after one week of doing squats." There are a couple underlying issues here. I feel that most women are more self-conscious about the way they look <strong>and</strong> about weight training. I know one female that is a really gifted athlete and works her tail off in the gym, yet she parties with Iota Tappa Kegga and eats sweets throughout the day. </div><div></div><br /><div>The real issues to address here are pushing yourself through <em>consistent, </em><strong>intense </strong>workouts and what you are putting into your body as fuel.</div><br /><div><img id="BLOGGER_PHOTO_ID_5527521520863711458" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 200px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj33bb27lCtyY6IJXeFa8O9OCu-gOM7FpWSqdHlv_appHy__a3tsxwCY8VJtxem3kF7tJza4z5WrEDn5OxhTal_ow_iuo5gcQsga0K0HVw_A9lZfq5pcWPDGXr9TNCcpG1qUBal5INJW196/s320/muscle+fat+skin.jpg" border="0" /></div></div><br /><p>When women say their legs get bulky rather quickly, it is more than likely because they actually have worked hard in the gym and have added some cross-sectional area to their quadriceps and hamstrings. However, the garbage that they are putting into their body is in the incorrect quantities for dropping fat from their legs, therefore, they successfully add muscle to their legs, but do not decrease their body fat percentage. </p><p>So instead of continuing to use resistance training as a method of attaining their goals and cleaning up their diet, they drop weight training altogether and run like somebody is chasing them. </p><p><strong><u><em>Every one can see some amazing results if they were just as dedicated at the dinner table as they are in the gym.</em></u></strong></p><p>Cardiovascular training has a place in heart health and burning some calories, but the real shock to kick your metabolic drive into high gear are frequent weight training sessions. This goes for men and women. Guys, you aren't going to get huge overnight and, possibly, ever. If you are genetically a smaller framed guy with an ectomorphic body type they chances aren't great that you will be gracing a bodybuilding stage, unless you make a couple trips to Mexico for some real supplements. Ladies, continue to kick butt in the gym, but a lot of it boils down to eating better. </p><p>You do not have to get on a competition diet by any means... it's simple really:</p><ul><li>ALWAYS eat breakfast. Think about it, you haven't eaten since some time the night before so you need to kick-start your metabolism in the morning AND give your body some energy for work, class, or the morning workout.</li><li>Find meats that you like and research ways to prepare them. Very few people will stick to a meal plan that they think tastes terrible.</li><li>The same applies to veggies. Steam them, mix them in with brown rice or quinoa, eat them raw, whatever. You need your greens!</li><li>LIMIT sweets. We are in a culture that is blessed to be able to turn almost any corner and indulge in manufactured crap that more than likely we will regret later.</li><li>Limit liquid calories. Do you know how many calories are in your Moca-Frappa-Chocolate Latte?</li><li>Limit carbohydrates after 6pm-ish. Think of carbohydrates as your body's main source of fuel. For the later part of the day you have no need to fuel up just to go to sleep. Our body does not let the carb-fuel just sit in a tank for use in the morning, it turns excess unused carbs into fat and over time the pounds will add up.</li></ul>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4993344362397865615.post-43156591064994680752010-10-04T12:24:00.002-04:002010-10-04T12:40:07.614-04:00GYM EtiquetteWith all the newbies in the gym lately, I felt like it was a good time for a refresher course in gym etiquette:<br />1. RERACK EVERYTHING YOU USE: It doesn’t make sense, you come into a gym to tear your body apart, get a good sweat going, and morph yourself into what you want to become… yet you can’t put away the 45 pound plates you used on leg press.<br /><br />You can go balls to the wall on squat, but you can’t strip the bar?<br /><br />You chase the elusive 400 plus pound raw bench press, yet you can’t put any weights back where they go.<br /><br /><strong><u>QUIT BEING LAZY!!!!!!!!!!!!</u></strong> Rerack your weights, slide your dumbbells back under the sissy dumbbells, and don’t hide small plates in with bigger ones. There are multiple pegs on a bench rack, weight tree, and squat rack for a reason… use them.<br /><br />2. When refilling your water bottle, ALWAYS let people go in front of you that just need a drink. No one needs to wait on you to fill up your 44 ounce shaker bottle while they just need a drink.<br /><br />3. If you know how to spot, lend a hand to the little guy with too much weight on the bar.<br /><br />4. Chalk has its uses… dips are not one of them.<br /><br />5. If you need advice or help, ask for it. If you have advice, keep it to yourself until asked. I have figured out that you will save yourself a lot of wasted time if you keep your thoughts to yourself (unless someone is going to be injured). When I first got to UK I tried to fix every one’s form on everything, most people don’t listen to you if they don’t know your experience level and a lot of those people aren’t teachable. Those few "sponges" that want to learn and better themselves will find you.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4993344362397865615.post-34663188100790448722010-09-10T09:30:00.005-04:002010-09-10T10:09:46.549-04:00CREATE YOUR OWN SUPPLEMENTGym-created products are the best at fitting the gym's needs. Any time you have a dedicated staff that is in your facility working out as much as they are there to work, you have the opportunity to develop a giant think tank.<br /><br /><div></div><div>Of course a huge topic in all meathead circles is supplements... when to take it, what to take, how much to take, etc. Obviously you should not be soley dependent on supplement powders and pills, food comes first. Supplements are supposed to be just that, a "supplement" to your diet of nutritious whole foods. </div><div> </div><div>However, liquid protein shakes for peri- or post-workout nutrition are a nice additive if you are not able to get to solid food within a two hour window after training. Other supplements are easier taken in powder/pill form, like creatine, because in order to get enough creatine daily you would have to eat a lot of fish and/or red meat. For some people, that just isn't in the budget. Others supplements are great energy boosters prior to a training session, like caffeine. Some staples for me are glutamine, creatine, protein, and caffeine. Of course BCAAs are a plus that's why I choose a protein that has them mixed in with it.</div><br /><div></div><div>Luke Beggs is a PhD student in applied physiology at the University of Florida and I had the pleasure of having him as a graduate assistant for the last year and a half at the University of Kentucky. He threw out the idea of just making our own pre-workout supplement... and then the rest of us started salivating on the possibility.</div><div></div><div></div><br /><div>Luke started looking into buying the no frills version on the staples we wanted to include in our first Underground Labs Inc. concoction. There was five of us that jumped on board to fund this product. Here is what we came up with for the ingredient list:</div><div></div><p><img id="BLOGGER_PHOTO_ID_5515281392919076946" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 334px; CURSOR: hand; HEIGHT: 249px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhS7Vlt84fWIBSmNBamwpEQ74qpBaSg6nhz4xwOh7smE3E9a5lVB37sqzeyS_Y7_VQxjZOuUVtqkOrSnNsnzkZVC-QM-Vw7fXnhAkvH2ayJgqwgmm3jACc3Utf-CWnvvzsHTZVu67-rY4M7/s400/supplement+ingredients.bmp" border="0" />We ended up having to add some more sugar free flavoring to it since the flavor wasn't the best... BUT it has given all of us a ridiculous pump when working out. Luke was also able to modify how many milligrams of caffeine each of us wanted, due to tolerance levels. I wanted 200 mgs of caffeine in mine.</p><p>I ended up naming it INCREDIBLE HULK for obvious visual reasons, but also named for how disturbedly hyped I was during my workouts on it.</p><img id="BLOGGER_PHOTO_ID_5515284396514403618" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 300px; CURSOR: hand; HEIGHT: 400px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_raz4D5zoimCnRQ3N97Zo2D-mALcd-d6U3vtTNrYi0-M3tzEUCi6k7j0VaTq3RMWLx85yJZ5UUaZkOzHP4fm-SfWYxJ_F_fX1f5hYzJgFdwrDWy9V9WsCZz-3ZBdQW_qM0hkYVe3yZqhZ/s400/incredible+hulk.JPG" border="0" /> <p></p><p><em>Have you ever thought of creating your own supplement? If so, what would you need in yours?</em></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4993344362397865615.post-83733611541944742472010-09-09T12:21:00.005-04:002010-09-09T12:46:32.959-04:00H.E.A.T. CoachI was approached about three weeks ago by the Director of Strength and Conditioning at Transylvania University (TU) about doing some conditioning for their athletes in their off-season. Since TU is a D-3 university they cannot have an organized mandatory off-season conditioning program for their athletes, but they can offer voluntary conditioning times in which a certified professional can oversee technique and safety... this is where I step in. The time periods have been named High Endurance Athletic Training (HEAT) sessions and I am pumped to start working on the programming for it. <div><div><div></div><img id="BLOGGER_PHOTO_ID_5514955534664207986" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 306px; CURSOR: hand; HEIGHT: 249px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhypbWWJhZQ9j0nTQlVOqvSozC-uVED6WAoV2c57tjg96OStCkr8N8gTpc5IjQPbsWdJIH9AlZz4JxBDQEJNGALFCFl57Td2mBtK1bfZAA670jOzJcr3PzhFO6KlkCKjbGTgDcgb2dAewwR/s400/tu+logo.JPG" border="0" /> <div>I am excited about the opportunity to work with athletes again, since I haven't worked with collegiate athletes since the football team and the University of Kentucky in the Spring of 2009. I wanted to fill you in about the opportunity that I have accepted and start on Monday.</div><br /><div></div><div></div><div><em>Are there any opportunities that you could take advantage of to further your experience and career?</em></div></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4993344362397865615.post-17846517180598395532010-09-06T12:53:00.004-04:002010-09-06T13:31:51.401-04:00MOTIVATION TO EXERCISE WHEN BUSY<p><strong>YOU MUST LEARN TO TRAIN THROUGH ADVERSITY</strong></p><p> </p><p><object width="480" height="385"><param name="movie" value="http://www.youtube.com/v/a-cl7FxsBig?fs=1&hl=en_US"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/a-cl7FxsBig?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br /><br />For the past couple weeks I have been preparing for student move in, getting all of my employees back into payroll, training the graduate assistants, helping students move in to campus, help'n people move, and getting some high school students ready for the upcoming year. BUSINESS IS GOOD. I have still been training, and once I figure out my new phone, I should be able to expedite the process of uploading videos.<br /><br />I have sent a couple clients back to Florida with a new-found vigor for health and five weeks worth of workouts. I was approached by Transylvania University about conditioning their athletes in the off-season... I am supposed to start next week and AM STOKED!!!<br /><br />I have to be able to stay focuswed on training with a job and a half, family, and church responsibilities. You can sleep when you're dead, right?<br /><br />what are roadblocks to your training program? have you figured out ways to overcome them?</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4993344362397865615.post-74810942577274899412010-07-31T00:10:00.004-04:002010-07-31T00:18:27.270-04:00Tour of the Underground Fitness CenterA couple weeks ago I noticed that a lot of people are posting what their gym looks like, so here is where I work and train.<br /><br /><object style="background-image:url(http://i2.ytimg.com/vi/mnJ44Fhz864/hqdefault.jpg)" width="425" height="344"><param name="movie" value="http://www.youtube.com/v/mnJ44Fhz864&hl=en_US&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/mnJ44Fhz864&hl=en_US&fs=1" width="425" height="344" allowScriptAccess="never" allowFullScreen="true" wmode="transparent" type="application/x-shockwave-flash"></embed></object><br /><br /><object style="background-image:url(http://i1.ytimg.com/vi/xBtPxgmRDJg/hqdefault.jpg)" width="425" height="344"><param name="movie" value="http://www.youtube.com/v/xBtPxgmRDJg&hl=en_US&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/xBtPxgmRDJg&hl=en_US&fs=1" width="425" height="344" allowScriptAccess="never" allowFullScreen="true" wmode="transparent" type="application/x-shockwave-flash"></embed></object><br /><br /><object style="background-image:url(http://i3.ytimg.com/vi/6Z1aU9DeZNY/hqdefault.jpg)" width="425" height="344"><param name="movie" value="http://www.youtube.com/v/6Z1aU9DeZNY&hl=en_US&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/6Z1aU9DeZNY&hl=en_US&fs=1" width="425" height="344" allowScriptAccess="never" allowFullScreen="true" wmode="transparent" type="application/x-shockwave-flash"></embed></object><br /><br />and gett'n nasty in said gym on shoulder and trap day<br /><br /><object style="background-image:url(http://i1.ytimg.com/vi/4ThiJdJyYOk/hqdefault.jpg)" width="425" height="344"><param name="movie" value="http://www.youtube.com/v/4ThiJdJyYOk&hl=en_US&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/4ThiJdJyYOk&hl=en_US&fs=1" width="425" height="344" allowScriptAccess="never" allowFullScreen="true" wmode="transparent" type="application/x-shockwave-flash"></embed></object><br /><br /><object style="background-image:url(http://i3.ytimg.com/vi/b_yqVWWcLMk/hqdefault.jpg)" width="425" height="344"><param name="movie" value="http://www.youtube.com/v/b_yqVWWcLMk&hl=en_US&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/b_yqVWWcLMk&hl=en_US&fs=1" width="425" height="344" allowScriptAccess="never" allowFullScreen="true" wmode="transparent" type="application/x-shockwave-flash"></embed></object><br /><br /><object style="background-image:url(http://i4.ytimg.com/vi/OUvRGbrE5y8/hqdefault.jpg)" width="425" height="344"><param name="movie" value="http://www.youtube.com/v/OUvRGbrE5y8&hl=en_US&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/OUvRGbrE5y8&hl=en_US&fs=1" width="425" height="344" allowScriptAccess="never" allowFullScreen="true" wmode="transparent" type="application/x-shockwave-flash"></embed></object><br /><br />go nutsUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-4993344362397865615.post-11407573145828134182010-07-28T08:54:00.003-04:002010-07-28T09:00:41.540-04:00New Equipment!It's been busy around the Underground. We have tripled our attendance from last summer... I love it when the gym is being used. The fitness director at the Johnson Center, Beth Atnip, across campus hooked me up with this list of equipment:<br />-Assisted dip/pullup machine<br />-7% grade smith machine<br />-Leg press machine<br />-weighted crunch machine<br />-glute ham raise<br />-pullover machine<br />-seated calf machine<br />-dip machine<br />-cable crossover<br />-three adjustable benches<br />-decline bench<br /><br />Couple this new addition to our new dumbells and we should shock some returning students in the fall. A couple weeks ago I noticed that a lot of gym are posting "Tour of my gym" videos on youtube so I will bring my camera in tomorrow and show you all the Underground. I got a new camera some I will get some training videos up soon as well.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4993344362397865615.post-66481848354458969572010-06-08T13:00:00.005-04:002010-06-08T13:32:16.713-04:00CURRENT GOAL: get to 12%The <a href="http://accelerateyourself.blogspot.com/search?q=strength+challenge">Underground Strength Challenge </a>is past, I have been settled into marraige and my new job for over a year... I need to achieve something. I need to pursue something. Although I was happy with my pr on squat (445) and bench (375), I recently had Luke Beggs check my body fat with calipers (he measured each site twice and I took the average of the numbers). Here are the numbers he got on me:<br />tricep: 22.5<br />pectoral: 14.5<br />midaxilla: 22.5<br />subscapular: 19<br />abdomen: 29.5<br />suprailiac: 17.5<br />quadriceps: 18<br />bicep: 10<br />lower back: 22<br />calf: 24<br /><br />I put these numbers into equations on <a href="http://www.linear-software.com/online.html">this</a> website and got the following results:<br />Jackson/Pollock 7 site: 19.77<br />J/P 4 site: 20<br />J/P 3 site: 17.93<br />Parillo: 21.2<br />Durnin/Womersley: 22.83<br /><br />Talk about a giant kick in the man-parts. I'm going to use the Jackson/Pollock 7 site for the current goal to get down to 12% bodyfat. Currently I have <u>177.6lbs</u> of <strong>fat free mass</strong> and <u>47.79lbs</u> of <strong>fat mass</strong>. WHEN I get to 12% body fat, I should weigh 206lbs... and I want to get there by August 6, because that is about as random of a date as I can pick.<br /><br />I have a sticky note on my desk that says <em>206</em> and <em>12%</em> to help keep my mind stuck where it should be. I'll be giving you all progress updates AND I should be able to finally post some more training videos since I just bought a new camera.<br /><br />cool song<br /><object width="640" height="385"><param name="movie" value="http://www.youtube.com/v/w8KQmps-Sog&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/w8KQmps-Sog&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="640" height="385"></embed></object><br /><br /><strong><em>What are you currently training for?</em></strong>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4993344362397865615.post-23369886702259478262010-06-01T10:36:00.002-04:002010-06-01T11:01:47.244-04:00My better is better than your betterHere is some of what I read or watched today:<br /><br /><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/1giQN1GoesY&hl=en_US&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/1giQN1GoesY&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br /><br /><a href="http://www.chasekarnes.com/">http://www.chasekarnes.com/</a>- "Get Outside"<br /><a href="http://www.tmuscle.com/">http://www.tmuscle.com/</a>- <a class="headline3" href="http://www.tmuscle.com/free_online_article_issue/issue_629#the-russian-approach">The Russian Approach to Size and Strength</a> by John Paul Catanzaro<br /><a class="headline3" href="http://www.tmuscle.com/free_online_article_issue/issue_629#sucker-punch-dr-john-berardi">Sucker Punch: Dr. John Berardi</a><br /><a class="headline3" href="http://www.tmuscle.com/free_online_article_issue/issue_629#beauty-and-the-cortisol-beast">Beauty and the Cortisol Beast</a> by TC<br /><br /><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/hPmCsu0Q3Zg&hl=en_US&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/hPmCsu0Q3Zg&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br /><br />in the below video, skip to 2:25 to see real training.<br /><br /><object height="385" width="640"><param name="movie" value="http://www.youtube.com/v/j1hdL4dVoxA&hl=en_US&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/j1hdL4dVoxA&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="640" height="385"></embed></object><br /><br />I try to keep up with several websites, youtube channels, and blogs to keep training ideas fresh and motivation to keep getting better myself. Complacency leads to mediocrity which is certain to lead to death.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4993344362397865615.post-63675554785816499052010-05-26T09:26:00.004-04:002010-05-26T09:44:35.161-04:00SUMMER FREAK PROGRAM<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHXDiUtCBDAmqCsDig9trtLrMenmksTC24IAGWKjEQcuF01iXSGAEoLPGZkZrDKwtfbawSxBfHQstUPRLjUwe4gQ0J3U10ocLIniJkdacBtuo23yCddSkfSGPFHvtrIzTmqHh7oTj1XHLf/s1600/wildcat+squat+design.JPG"><img id="BLOGGER_PHOTO_ID_5475570533850452578" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 346px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHXDiUtCBDAmqCsDig9trtLrMenmksTC24IAGWKjEQcuF01iXSGAEoLPGZkZrDKwtfbawSxBfHQstUPRLjUwe4gQ0J3U10ocLIniJkdacBtuo23yCddSkfSGPFHvtrIzTmqHh7oTj1XHLf/s400/wildcat+squat+design.JPG" border="0" /></a> For the last two weeks this has been my new split:<br />Monday: Deadlift, back thickness (all rowing movements), and hamstrings<br />Tuesday: Chest and core<br />Wednesday: Arms and calf muscles<br />Thursday: off<br />Friday: Quads and back width (pullups, chinups, pulldowns, etc)<br />Saturday: Shoulders and Traps<br />Sunday: Off<br /><br />The goal here is to individually tear up every body part and to shock my system into adapting to something new. I also want to bring up my hamstrings, traps, and arms. these are self-defined weak points that I don't have a reason to have around.<br /><br />I also have some consistent workout partners, which I have been lacking for about five months. This is important to gains, if you don't remember why, read <a href="http://accelerateyourself.blogspot.com/2010/02/training-partners-is-there-magic-number.html">this</a> and <a href="http://accelerateyourself.blogspot.com/2009/06/essential-key-to-getting-stronger.html">this</a>. The group of present and future freaks that I get to hit the gym with are: Luke Beggs, Andrew Lewis, Tyler Brewer, and Jake Beggs.<br /><br />I also am throwing some type of cardio into the week... whether it be sled pushes, full contact basketball, sprints, jogging, plyometrics, etc... something is thrown in.<br /><br />Let me know what you are doing in the commentsUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-4993344362397865615.post-12246618044788113092010-05-01T16:50:00.002-04:002010-05-01T17:01:05.892-04:00Full Body Workout to finish AprilI got the chance to hit the gym with <a href="http://www.blogger.com/www.chasekarnes.com">Chase Karnes </a>yesterday... he was visiting the area anyway and of course I was ready to get a session in. Chase is an accomplished body builder and he now competes in Strongman competitions at 200lbs. For more info on him and his training styles, click his name above to get to his website.<br /><br />I usually don't do full body workouts, as I have been on a body-part split for a while. But as long as I'm lifting weights and I'm sweat'n... it really doesn't matter what the program is that day.<br /><br />THE workout:<br />Cleans<br />135x12<br />185 2x8<br />205 2x3<br /><br />barbell incline<br />135x12<br />185x6<br />225x4<br />270x 6,5,4<br />265x4<br /><br />chins- used this new protocol that Chase thought up that has taken his bodyweight chins from 7 to 25... it works<br />bodyweight x12<br />+25lbsx5<br />+35lbsx5<br />+45lbsx5<br />bodyweight x amap... i think i got 17<br /><br />supersetted these two exercises:<br />standing military press<br />135x12<br />155x5<br />185x3<br /><br />facepulls<br />3x12 with varying weights... focusing on contracting rear delts<br /><br />solid work put in, good dayUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-4993344362397865615.post-77036676692157920482010-04-17T22:32:00.002-04:002010-04-17T22:36:40.709-04:00Summer approaching... dedication lackingI went into the Underground today to hit some back, biceps, and some single-joint leg work because my hammys desparately need some work. I wa amazed that I was the only person working out in the gym... there isn't a holiday break going on and I went in at around 3pm, not some outrageous early morning workout time by any means.<br /><br />People have shifted their priorities to lazy gear. Sure school work takes up some time, with finals approaching, but really... you didn't have an hour today to come in and get crazy??? Maybe it's the weekend blues. Maybe some sort of flu bug is going around.<br /><br />I don't know, but like these guys... I caught a different type of bug<br /><br /><object width="640" height="385"><param name="movie" value="http://www.youtube.com/v/0703-G1Z7Jg&hl=en_US&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/0703-G1Z7Jg&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="640" height="385"></embed></object>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4993344362397865615.post-59272876175615227712010-04-06T16:34:00.004-04:002010-04-06T16:46:24.792-04:00Pics of the new Trap barMad props for Shannon McMahan of Paducah, KY, for putting this together for the gym. It is a <em><strong>beast!!!</strong></em><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_VGde85JOckwUlIuICVRpmKUmm3BXUbMUFw2MWKI-wUrMf0JAeHeg5V7-sJC_nQ7A5x31Vxd95KM7VlWYZQAYOwUAXnOJxIvWn_mckPsq_3YRCywxjnpZ4Vd730OmnnlHmtDCOaKsi7oS/s1600/PIC-0131.jpg"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 320px; DISPLAY: block; HEIGHT: 240px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5457126502703048450" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_VGde85JOckwUlIuICVRpmKUmm3BXUbMUFw2MWKI-wUrMf0JAeHeg5V7-sJC_nQ7A5x31Vxd95KM7VlWYZQAYOwUAXnOJxIvWn_mckPsq_3YRCywxjnpZ4Vd730OmnnlHmtDCOaKsi7oS/s320/PIC-0131.jpg" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtuVcBrZZxkGEAwEIWzknGqFKdf0NG-8ij2JCKiMSn_eXNXZ7RIe-LgcdjFpZvVAGDc9kd3l74w4mXIVrS9cElmlOZUub4Oimgglj9mzZdYiEF2pKXqDXr1KNl5zxyZHig6T353L6nQGeS/s1600/PIC-0132.jpg"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 320px; DISPLAY: block; HEIGHT: 240px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5457126494858697634" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtuVcBrZZxkGEAwEIWzknGqFKdf0NG-8ij2JCKiMSn_eXNXZ7RIe-LgcdjFpZvVAGDc9kd3l74w4mXIVrS9cElmlOZUub4Oimgglj9mzZdYiEF2pKXqDXr1KNl5zxyZHig6T353L6nQGeS/s320/PIC-0132.jpg" /></a> I went to use it and the little pin on the edge seen above had to be tapped a couple times by my sledgehammer before plates were able to fit on it. This trap bar is going to get worn out.<br /><div> </div><div>And since you are green with envy about the trap bar, take a look below at the results of my first grill out of the season.</div><div><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 320px; DISPLAY: block; HEIGHT: 240px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5457126514705050690" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwuVz0iRy-QfH2Wp3NN271FoCmV9FzGc9yIPQu1MmILXdKFxCNnDHnYmgvJl9CyV3UM1JZeOZf-cKI5HoNLLBQ-FCvfobjKlusC4iY9zJXkYoMhprVk8bgBMdAgBF8hWPXfVLkbp9Kc0zq/s320/PIC-0127.jpg" /></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4993344362397865615.post-2793740204447964732010-04-02T09:10:00.004-04:002010-04-02T11:31:25.796-04:00Periodization = Changing Your Workout's Sets and Reps with the Same Eventual GoalI was flipping through my workouts that I completed during my masters program (last 2 years) and since I got my current job in May 2009... I noticed something peculiar. Out of the rough 148 weeks that I have been training since I arrived at UK, I <em>only</em> completed 15 weeks of sets of 12 reps (mainly focusing on hypertrophy, which is increase in muscle size). <div><img id="BLOGGER_PHOTO_ID_5455554184981513874" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 177px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIp9CPkOSjW1Gi5z7cN7G1xGAUgZmeQllIzv_dIn6f4i8vbma-Pims-UxeY0PeRRY6bZOyK9Hlzdyxzn7btJ1Weqgfug-LvegjkzcTdA_YYpaCMid04WoRRbL6U6-z54k5ooechAqu7vuR/s320/linear+period.gif" border="0" /></div><br /><div> <span style="font-size:78%;">source: elitetrack.com</span></div><div><span style="font-size:78%;"></span> </div><div><strong>Periodization</strong> can be <em>linear</em> (seen above) in which volume graduallt decreases and intensity of your workouts gradually increases to peak at your season, spring break, competition, or some other random end point) or <em>undulating</em>, seen below, in which intensity increases, but the ride looks more like a roller coaster, with dips and small peaks before the highest peak at the end.<img id="BLOGGER_PHOTO_ID_5455554190255540722" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 241px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGvr6X42yuycyJfnxT6-8sX9gYq5HUgnHn7FYs9DSeddlAxr3pjlWjTGRfhFS0kpRZkw51NVdYGNy1mf9_x__qQNrH0EzjxLdiHHhSB5PkYr0YIhiGFBwsaQb26zjUV1Gujt7_l_kgLCfz/s320/undulating+period.bmp" border="0" /></div><br /><p> <span style="font-size:78%;">source: elitesoccerconditioning.com</span></p><p>Aside from those 15 weeks (only 10% of my training since august 2007) I have been focused on strength. All my core, structural lifts (bench, squat and all its variations, deadlift, and all back movements) had been 4-6 sets of 6 or less repetitions... needless to say my periodization graph would look more like a horizontal line at a high intensity with a couple of twitches in it.</p><p>I am not a fan of lifting for high reps, but I should be... at least for a couple months a year. I love the shock undulating periodization gives to your body. If some skinhead looking guy approached me with this past programming, I would smack him in his fat head and tell him that you (and more importantly your joints) need some type of break from going heavy on every lift ALL THE TIME.</p><p>Now I'm sure there are some nay-sayers out there that never, EVER go for higher reps. I can only assume that they have their fair share of injuries as well. I am not talking about one set of 25 reps per exercise... that would be moving you into an endurance program for some one that could care less about any real type of results. I do not mean 5 sets of 20 reps--- you might as well shoot yourself. I am talking about 3-5 sets of 10-12 repetitions, with a drop set once a week per muscle group. </p><p>I am on week three of my high rep month and hitting every exercise as hard as I can, knowing that my master plan is playing itself out. I want to be strong... like, what is he taking strong, you know? I don't want to be a powerlifter whose stomach combos as a table/shelf when he sits down. I also don't have any attention of getting super lean (sub 6% body fat). Don't get me wrong, being a giant powerlifter means you work hard, being a body builder that gets to 4% body fat menas you work hard. I want to be around 11% body fat and still be pushing 315 on flat bench for reps. </p><p>I am going to do one more week of this high rep scheme and then go to sets of 8's, then 6's, then 5's, at 4-6 weeks at each interval. I will let you kow how it goes. What does your current program look like? Let me know in the comments.</p>Unknownnoreply@blogger.com6tag:blogger.com,1999:blog-4993344362397865615.post-79732923758196339342010-03-17T10:17:00.006-04:002010-03-17T10:35:42.819-04:00Strength Challenge Pics<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOwlh3MI5fN1gS08B8KUQsfNQDprt7MxcaVfJu8aaBO3ScWOwmNiIj7evgUT9Ph963LFgI2eM9znzK3h7bHKRrvOBIHMYFu9xLAXM3etSrZTghemSXLM57T6K0NCRfOR1vXYQv2FDQ8WNQ/s1600-h/sc-desk.jpg"><img id="BLOGGER_PHOTO_ID_5449609534135285026" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOwlh3MI5fN1gS08B8KUQsfNQDprt7MxcaVfJu8aaBO3ScWOwmNiIj7evgUT9Ph963LFgI2eM9znzK3h7bHKRrvOBIHMYFu9xLAXM3etSrZTghemSXLM57T6K0NCRfOR1vXYQv2FDQ8WNQ/s320/sc-desk.jpg" border="0" /></a> Two of my desk workers modeling the free t's and their guns!<br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE2JTtZAod30z6JkfTGhxDAn3_-5A1N-UcAHDAtAOkS2Cu1Fi9rxDGrUocbrUDUtDbnXf17YGGrOMBSzn-HDbrHaWS8qp4ojMd2LCmkxTJL0OBEuwdlpS9PNHWWYzyrPiC1sVW5QUYO8nX/s1600-h/my+pr+squat.jpg"><img id="BLOGGER_PHOTO_ID_5449609528854581346" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE2JTtZAod30z6JkfTGhxDAn3_-5A1N-UcAHDAtAOkS2Cu1Fi9rxDGrUocbrUDUtDbnXf17YGGrOMBSzn-HDbrHaWS8qp4ojMd2LCmkxTJL0OBEuwdlpS9PNHWWYzyrPiC1sVW5QUYO8nX/s320/my+pr+squat.jpg" border="0" /></a> Above is a 10lb personal record (pr) for me on squat, 445! Below is a 5lb pr on bench at 375!<br /><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOh4loDZWTMrs76TAY189EJbMV7sk_VSM9UWQIuXfHxeOFjU0hq873rhEzu_ONv6B2TwdKy3RW4M6ZrLdqG_mxjCZvVjfHxkWV77ZXmhWPum1wCZ3G-G5r0MUoySqtGnGD-oV0Tnjx2aS2/s1600-h/my+pr+bench.jpg"><img id="BLOGGER_PHOTO_ID_5449609525968530946" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOh4loDZWTMrs76TAY189EJbMV7sk_VSM9UWQIuXfHxeOFjU0hq873rhEzu_ONv6B2TwdKy3RW4M6ZrLdqG_mxjCZvVjfHxkWV77ZXmhWPum1wCZ3G-G5r0MUoySqtGnGD-oV0Tnjx2aS2/s320/my+pr+bench.jpg" border="0" /></a><br />Below is Luke Beggs killing 480 on squat, another pr!<br /><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-vjt34uJ5ujBcFiq7RhpKo4NUKGvg9UZm2LEaOS6u-tDj53cXLzBFibDKQg4fQ5akZUV9l85UsTuKOWRyDZoJnQMiEQT4ipSRyZQL_6BkfVHkNe2ScQygj9co9BZpl63bvMbJn1gdgXyo/s1600-h/lbeggs-bigsquat+485.jpg"><img id="BLOGGER_PHOTO_ID_5449609513595292050" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-vjt34uJ5ujBcFiq7RhpKo4NUKGvg9UZm2LEaOS6u-tDj53cXLzBFibDKQg4fQ5akZUV9l85UsTuKOWRyDZoJnQMiEQT4ipSRyZQL_6BkfVHkNe2ScQygj9co9BZpl63bvMbJn1gdgXyo/s320/lbeggs-bigsquat+485.jpg" border="0" /></a><br />Biggest pull of the night is below, Luke got 525. Luke's total was 1325lbs and he also won the percentage total. He is a beast.<br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjptvvfNC9vMKnZm6o-WBsjIqZOInWIwqxsuFyPhXT44PTCnv6X9HzMokhciXWqEhdLARUXMocjsX9Cb4fzBqoEOWEzdREotDsAi3vKDgolWTTsfpmNTmmO64TQpmLyxK_VOeQfJpN8z7iH/s1600-h/lbeggs+big+dead.jpg"><img id="BLOGGER_PHOTO_ID_5449609238984564546" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjptvvfNC9vMKnZm6o-WBsjIqZOInWIwqxsuFyPhXT44PTCnv6X9HzMokhciXWqEhdLARUXMocjsX9Cb4fzBqoEOWEzdREotDsAi3vKDgolWTTsfpmNTmmO64TQpmLyxK_VOeQfJpN8z7iH/s320/lbeggs+big+dead.jpg" border="0" /></a>Jake Beggs benched 345 for a pr and got the biggest percentage of bodyweight on bench press. He weighed in at 185lbs.<br /><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-bgvedjdqvkrr3rGytcIdl7UX4Dr1ROlA1_ZXYcIWMZVbjWrNBhOM8AaOaFxp-_4UQFdPfWFNSVWRLQhH1zo2qRwdxTYV1jraJFZhJzw4oWhABBfzyyQPN1XZ5yrpCsXxNScRhaBiDcXy/s1600-h/jbeggs+big+percent+bench.jpg"><img id="BLOGGER_PHOTO_ID_5449609234823164562" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-bgvedjdqvkrr3rGytcIdl7UX4Dr1ROlA1_ZXYcIWMZVbjWrNBhOM8AaOaFxp-_4UQFdPfWFNSVWRLQhH1zo2qRwdxTYV1jraJFZhJzw4oWhABBfzyyQPN1XZ5yrpCsXxNScRhaBiDcXy/s320/jbeggs+big+percent+bench.jpg" border="0" /></a> Below is a picture of me dieing under 380. Didn't get it, maybe later this year...<br /><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnOshEqOwRhNsh_szlr8oas85Eqq7a2_zYCLlCU7aG-i0t-OToOqhaBPjGwqmdtYkL7schmiNq_4BQlF0XyQCOSbG8YVlVsXOX-1Rr15hRSnAXTGYOKVgHPRlUGznzHy2d4N_hDt8DocM0/s1600-h/die+under+380.jpg"><img id="BLOGGER_PHOTO_ID_5449609230075669090" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnOshEqOwRhNsh_szlr8oas85Eqq7a2_zYCLlCU7aG-i0t-OToOqhaBPjGwqmdtYkL7schmiNq_4BQlF0XyQCOSbG8YVlVsXOX-1Rr15hRSnAXTGYOKVgHPRlUGznzHy2d4N_hDt8DocM0/s320/die+under+380.jpg" border="0" /></a> We don't have a picture of the top of this lift, and his form might not be flawless, but Clay Brady pulled 470lbs and only weighed 171lbs... that won the percentage on deadlift at a ridiculous 274%!!!<br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYJC-x2b3fuZdJszDTWQwmn8Fds8wQhaFoxlrF5m5QzMJiVNrSXqCBTLUa9gU9EZlKQ66DZieTmRFpqTCtfp_Am4ruetYhL2aoGICk-ZCOVLbFT7zO8PeLMr613zEwLcm07j3aP2p8Pxw1/s1600-h/big+percent+dead.jpg"><img id="BLOGGER_PHOTO_ID_5449609215905484834" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 234px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYJC-x2b3fuZdJszDTWQwmn8Fds8wQhaFoxlrF5m5QzMJiVNrSXqCBTLUa9gU9EZlKQ66DZieTmRFpqTCtfp_Am4ruetYhL2aoGICk-ZCOVLbFT7zO8PeLMr613zEwLcm07j3aP2p8Pxw1/s320/big+percent+dead.jpg" border="0" /></a> Jake pulling 495, one last pr for the day! FIVE BIG PLATES!!!!!!!!!!<br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBKFQPDFseQzxC5fKmGvmdBwJwZeONlROsLVKuZ-CRpa2TASGSuAvSKwr9EKfO4sbV1WuwtzMMVst9ac6pNR2Csur3M3KydKAYn7kOjwLY647G_EJ9zrptOTUHo4gL6Pa7yK7FwVwzC4Cs/s1600-h/big+dead+jbeggs.jpg"><img id="BLOGGER_PHOTO_ID_5449609211226240626" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBKFQPDFseQzxC5fKmGvmdBwJwZeONlROsLVKuZ-CRpa2TASGSuAvSKwr9EKfO4sbV1WuwtzMMVst9ac6pNR2Csur3M3KydKAYn7kOjwLY647G_EJ9zrptOTUHo4gL6Pa7yK7FwVwzC4Cs/s320/big+dead+jbeggs.jpg" border="0" /></a> YEA BUDDY! LIGHT WEIGHT!</div></div></div></div></div></div></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4993344362397865615.post-85283263186901571832010-03-10T09:42:00.005-05:002010-03-10T10:44:37.176-05:00Underground Strength Challenge 2010<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVXqgs9gVkc5kQYQ2gKjkre5hlS6qcXvh4wUEgrXzVkzJRTvml3YKXE0vioWRsAiiakQ9rNeY3mysYM-vSJz8UGc_La1S8QOSPQPws2oYHHkPz5pMxxbpZLX5betPaYbsls4AQr8Nm6P4P/s1600-h/wildcat+squat+design.JPG"><img id="BLOGGER_PHOTO_ID_5447017894346582802" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 277px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVXqgs9gVkc5kQYQ2gKjkre5hlS6qcXvh4wUEgrXzVkzJRTvml3YKXE0vioWRsAiiakQ9rNeY3mysYM-vSJz8UGc_La1S8QOSPQPws2oYHHkPz5pMxxbpZLX5betPaYbsls4AQr8Nm6P4P/s320/wildcat+squat+design.JPG" border="0" /></a> Thanks to Luke and Jake Beggs for the solid design above. We had the Inaugural Strength Challenge at the Underground Fitness Center last night. Participants were weighed in and then attempted one repetition maxes on squat, bench, and deadlift. Each participant was allowed three attempts for all three lifts. Then each person then could see how many FULL bench press repetitions they could accomplish with their bodyweight. The last event was a grip test for MAN HANDS with 315lbs on our fat bar with a double overhand grip.<br /><br /><div>We had the following 11 competitors: Clay Brady, Mike Spitnale, Luke Beggs, Andrew Lewis, Rob Sinnott, Luke Ranta, Tyler Brewer, Brett Borders, Jake Beggs, Derrick Bellmann, and Nic Norwood. Here are the results (all weights are in pounds):</div><div></div><div><strong><u>Heaviest Lifts</u></strong></div><div><strong><u>Squat</u></strong></div><div>Luke Beggs 480</div><div>Rob Sinnott 445</div><div>Tyler Brewer 410</div><div></div><div><strong><u>Bench</u></strong></div><div>Rob Sinnott 375</div><div>Jake Beggs 345</div><div>Luke Beggs 320</div><div></div><div><strong><u>Deadlift</u></strong></div><div>Luke Beggs 525</div><div>Tyler Brewer 505</div><div>Brett Borders 505</div><div>Jake Beggs 495</div><div></div><div><strong><u>Heaviest Total</u></strong></div><div>Luke Beggs 1325</div><div>Rob Sinnott 1295</div><div>Jake Beggs 1225</div><div></div><div><strong><u>Strongest Pound-for-pound</u></strong>- compared weight lifted to competitor's bodyweight</div><div><strong><u>Squat</u></strong></div><div>Luke Beggs 242%</div><div>Tyler Brewer 212%</div><div>Jake Beggs 207%</div><div></div><div><strong><u>Bench</u></strong></div><div>Jake Beggs 186%</div><div>Nic Norwood 179%</div><div>Rob Sinnott 163%</div><div></div><div><strong><u>Deadlift</u></strong></div><div>Clay Brady 274%</div><div>Jake Beggs 267%</div><div>Luke Beggs and Nic Norwood 265%</div><div></div><div><strong><u>Highest Percentage Total</u></strong></div><div>Luke Beggs 669%</div><div>Jake Beggs 660%</div><div>Nic Norwood 644%</div><div></div><div><strong><u>Most Bench Press Repetitions with Bodyweight</u></strong></div><div>Nic Norwood 27 reps at 140lbs</div><div>Jake Beggs 25 reps at 185lbs</div><div>Luke Beggs (200lbs) and Rob Sinnott (230lbs) tied with 17 reps each</div><div></div><div><strong><u>MAN-HANDS GRIP</u></strong></div><div>Luke Beggs 33.62 seconds</div><div>Tyler Brewer 27.3 seconds</div><div>Rob Sinnott 24.9 seconds</div><div></div><div>Awesome event, a bunch of Personal Records (PR) were made!!!!!!!!!! Thanks to every one that came out.</div><div></div>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-4993344362397865615.post-2796966129621353392010-03-09T09:49:00.004-05:002010-03-09T13:28:01.478-05:00The Arnold Sports FestivalI went to the annual <a href="http://www.arnoldsportsfestival.com/">Arnold Sports Festival</a> in Columbus, Ohio, last Friday and Saturday. You might remember that I <a href="http://accelerateyourself.blogspot.com/search?q=arnold+classic">went last year</a>. It was a crazy experience, to say the least. Myself, Luke Beggs, Jake Beggs, Emily, and Brett Borders left Lexington at 6am on Friday to get free stuff from the expo, see what new supplements are coming out, see some pro body builders, watch the strongman competition, lift at Metro Fitness with some FREAKS, and have an all out good time.<br /><br />We packed into a corolla to save money on gas, so Luke's car got to carry almost 1,000lbs of people to the Mecca of Strength and Fitness. We had our tickets in hand and the hotel let us check-in early so we dropped our stuff off and headed to the convention center.<br /><br />People and booths every where. Wall to wall people. CRAZY! I like it mostly because of the huge pros and the free supplements. I am well-stocked for a while. I also really enjoyed seeing Derek Poundstone, Kostiantyn Ilin, Mikhail "Misha" Koklyaev, Travis Ortmayer, Dave Ostlund, Phil Pfister, Derek Poundstone, Zydrunas Savickas, Brian Siders, and Brian Shaw at the strongman competition. Talk about raw, unhuman strength. I saw three people deadlift over 1,000lbs, with Zydrunas pulled 1,027lbs!!!<br /><br />I also saw body builders like sean allen, ronnie coleman, lou ferrigno, and literally ran into the beast that is Zach Khan.<br /><br />After the first day we took in a workout at Metro Fitness from around 7pm-9:30pm. The environment was second to none, I kind of hate having to work out anywhere else afterwards. The music was loud, the gym was packed, and I'm not talking about the cardio section. We got to hit a couple of sets with some pro body builders and watch some others at work. It was a very intense atmosphere. Check out my full workout at either of these forums:<br /><a href="http://www.straighttothebar.com/v2/blog.php?u=3937">Straight to the Bar</a><br /><a href="http://tnation.tmuscle.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/kentucky_strong_liftn_log">Testosterone Muscle</a><br /><br />We ended up leaving 2 hours early on Saturday because of the insane amount of people (read that over 180,000 people attended on Saturday alone)!!!!!<br /><br />Overall, a well spent two days all hyped up on protein and energy supps.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4993344362397865615.post-66491075363325805712010-02-16T21:54:00.005-05:002010-02-17T07:40:25.173-05:00Making the Most of What You Have Available... no excusesMy gym is small compared to the more-visited Johnson center on UK's campus. Don't get me wrong, you can squat, bench, deadlift (we even have some bumpers!), get your cardio in on a machine or we have a sled, a full line of pin-select machines, core room, group fitness room, etc. <div><div></div><br /><div>BUT...</div><br /><div></div><div></div><div>Our dumbbells only go up to 95lbs... which for a seasoned lifter, could make you train elsewhere. I have adapted my training to only use barbell lifts first and use 1-arm dumbbell or higher rep sets with the 95lbs. Today that just didn't cut it. I did the following on flat bench as my first exercise:</div><div>135x15</div><div>185x12</div><div>225x8</div><div>275x6</div><div><strong>315 5,4,3,3</strong></div><br /><div>then 225 for 16 reps for fun</div><div></div><div></div><div>you can check out my full workout at <a href="http://www.straighttothebar.com/v2/blog.php?u=3937">straighttothebar.com </a>or on my tmuscle <a href="http://tnation.tmuscle.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/kentucky_strong_liftn_log?pageNo=0#3633520">training log</a></div><div></div><br /><div>My next exercise was DB incline.... but I am left with doing higher rep sets with the 95lbs.... so I ended up stealing this blurted out idea from Andrew Lewis (current training partner/make huge project) and threw one 5lb mini chain on each dumbbell, to make them both 100lbs, shown below.<img id="BLOGGER_PHOTO_ID_5439045462981477730" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 335px; CURSOR: hand; HEIGHT: 263px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtTjwg1lFIx9JEez4KmwzEThQ9nXUuCZfzaVpbMjHdoc_9wSkWBnVL87-nun7TOfp5x79rbsIHbqFv3Oq2LYY1Jm8_frk0LsECrMqTVdxin6zD5belVzRz3bpzcn_tPIEIaCz-lqqKryfx/s320/PIC-0109.jpg" border="0" /></div></div><br /><br /><br /><p>Which I had to hold like a fat bar and produced hands looking like the following:<img id="BLOGGER_PHOTO_ID_5439045471991671954" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCOTSwhmNBnaVu5XPXlM9XmrLOONDeVOryoY_o8KmzruuwW42E00pqHH-jR8VE-u59UNTDKdLP3o1rOPC6ixBaumPzxs0i-4PQrwU1uQuQ5suDi_fxLWN1Jdu5FcmJmX-wV494iUGP3wWt/s320/PIC-0111.jpg" border="0" /><img id="BLOGGER_PHOTO_ID_5439045468208879698" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 240px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeoPzQOV6eySGSVMQy0L2SjIkZZhmm1bO5V9NKmIjbU5O4SEI6g1hW1tJIztOuJQQyj98SM8-X_uvGWClUtr-OsRDS48Q3_JhAZLkAmWHBoGNa5GiyNFM8KsjcVZubJnQyhwfoyQyHGHoj/s320/PIC-0110.jpg" border="0" />I got them for two sets of six after hitting just the 95's for two sets of six... so next week I will just train with these for my second exercise.</p><p>My point being... make the most of what you have, add something crazy to the DB's if they aren't heavy enough, get stronger, and beat your hands up.</p><p>If we can't get new, heavier dumbbells due to university budget issues, at least I can borrow my buddy Seth's ipod...<img id="BLOGGER_PHOTO_ID_5439045477690352514" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 290px; CURSOR: hand; HEIGHT: 226px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj622EndS0QKCpKtiVMUCpYqy0ylLV2lhgW2rJ6_W-RN5BJ61QdQOmIs_nyYyc_wVzJP9fPT95gxPd0hyphenhyphenVVFU-LIl3G7rj0QxYIeNENmJRcsxsVDXnn6v0BsuF-oRwZtaZoNXZWfi0vF5DO/s320/PIC-0096.jpg" border="0" /></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4993344362397865615.post-80638824637587094212010-02-15T15:45:00.003-05:002010-02-15T17:51:50.763-05:00Training partners... is there a magic number?I have trained solo and been in training packs groups up to four meatheads. I have some thoughts to bounce around in your head when you start training and people want to piggy-back on to your routine.<br /><br />If you have that one guy that helps you stay motivated and focused on the task at hand, can spot correctly, and has a rough guesstimate of what weight you use on everything... get him to marry your sister and keep him around. Those are incredibly hard to find. If you have said fellow, adding too many others can water down your workouts. You get talkitive tim going on about the weekend and how bad his life sucks. You glance up at the clock and just your three-man rotation has been in the gym for 2 1/2 hours and you are only half done.<br /><br />You have to keep the pace moving. If you have a newb that needs more one-on-one instruction about just learning the lifts, point him out to a good source like <em><a href="http://aasgaardco.com/store/store.php?crn=199&rn=312&action=show_detail">Starting Strength</a></em> by Mark Rippetoe and Lon Kilgore or the latest NSCA <a href="http://aasgaardco.com/store/store.php?crn=199&rn=312&action=show_detail"><em>Essentials of Strength Training and Conditioning</em></a><em> </em>book. If you have time to invest in him/her, then pull them aside at a non-training time so you can focus on perfecting their form.<br /><br />Training solo can blow on any pressing and/or leg day. If you need a spotter, you need a training partner. Trying for the lottery on spotters usually gives you the guy who touches the bar through your entire range of motion or the guy who lets you die and just screams,"YOU GOT IT! YOU GOT IT! PUSH!!!!" while you die under the weight. Both of these can be extremely frustrating and leave your record of reps completely inaccurate. You also wonder, well, how much did GUY help me? Can I really bench 315 for 10 reps with him and only 205 by myself?<br /><br />Read as much info as you can from knowledgeable people and focus on perfecting your own form. Your strength will increase over time and you will have gym rat experience. Sometimes you will come across times to share your knowledge and people will probably want to jump in on your training days. Figure out how much time you can spend in the gym and how many people you like having in your training posse.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4993344362397865615.post-62090832132646908632010-02-11T15:15:00.002-05:002010-02-11T15:21:08.100-05:00New Split = better meBeing stronger makes you a better person. You can help more friends move, spot more people, help carry some one out of a burning building... you get the picture.<br /><br />I have tweaked my split several times, as any one should. At the end of last summer, I had my best 1RM bench PR (370lbs), yet I was noticing some pressure building in my shoulder on any press day. With that in mind I went to 1 chest and shoulder day (alternated emphasized movement), 1 leg day, and two back days for my four day split.<br /><br />I assumed building some more back strength and stretching my chest and shoulder muscles more regularly would help balance the pull forward on my shoulders.<br /><br />After five weeks of doing back twice a week, I took out a back day and added in a separate shoulder day with some more legs. I am pressure and pain free in my shoulder and am benching 10 more pounds than I was working out with last summer.<br /><br />A couple people have asked me what my current split looks like. After some more tweaking, this is <strong><u>my NEW split that just started last Monday:</u></strong><br /><br /><strong>Monday:</strong> deadlift, back, and bicep<br /><br /><strong>Tuesday:</strong> Olympic lifts focusing on explosion, sled pushes and pull, and later in the day Chest, tricep, and some straight arm shoulders<br /><br /><strong>Wednesday:</strong> LEGS<br /><br /><strong>Thursday:</strong> Back and biceps- steady-state cardio<br /><br /><strong>Friday:</strong> Shoulders, traps, triceps, and a fly movement + steady state cardio<br /><br />I am always seeking improvement.Unknownnoreply@blogger.com0