New Split = better me

Being 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.

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.

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.

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.

A couple people have asked me what my current split looks like. After some more tweaking, this is my NEW split that just started last Monday:

Monday: deadlift, back, and bicep

Tuesday: Olympic lifts focusing on explosion, sled pushes and pull, and later in the day Chest, tricep, and some straight arm shoulders

Wednesday: LEGS

Thursday: Back and biceps- steady-state cardio

Friday: Shoulders, traps, triceps, and a fly movement + steady state cardio

I am always seeking improvement.

Stay focused on goals, change up your workout

Already people are dropping off the New Year's resolution and spring break workout bandwagon. People's enthusiasm is starting to get drained by "life" excuses.

"It's too cold to walk to the gym"
"Spring break isn't until march 15"
"I have classes and tests"

I understand you are busy, I was just in graduate school last year. But people front these excuses yet forget to mention that they watched three hours of tv that day or messed around on facebook, youtube, or message boards for that amount of time.

Where do your priorities lie? Maybe you think of working out as a chore instead of an opportunity to get yourself in better shape, both asthetically and for health reasons. People don't see it as an investment in the only thing you will own your entire life... your body.

Maybe your workouts are getting dull with monotonous machine work and boring treadmill/elliptical/stairmaster minutes.

Try this barbell complex for something different, do each exercise ten times and repeat the complex four times with one minute rest in between sets:
Bent over row
RDLs
Hang clean
Push press
Lockout of the jerk- alternating which leg is snapped back
Squats
Good mornings

Start with a light weight until you are sure you are a beast.
Chisel your masterpiece.

One of the few...

I had some one limp up to me yesterday saying that she really hit her legs hard. She got pissed and decided to kill her legs. I would recommend more stretching, some type of post-workout supp or meal, BUT mostly to hit legs like that every time. You have to push through your pain threshold and sprint through your comfort zone to get results that make heads turn.

If you want to be mediocre or average at everything you are in the wrong hobby. I wouldn't want to work out with somebody settling for anything less than what they can achieve next.




You best believe when other people are watching tv, eating pie, dreading their upcoming weak attempt at a new years resolution, I am already in the gym working toward something great. hope you are too

There are times to ask questions, and times to SHUT UP AND TRAIN!!!!!!!!!!!!!

In the fitness/health and wellness field you constantly have to stay aware because there is all kinds of research going on. I consistently read at least 10 blogs daily and follow their important links to others. I check articles through twitter, check out new video ideas on youtube, email knowledgeable people with questions.... sometimes I get answers and sometimes i just ask someone else.

I never want to be a fitness professional left in the dark or has to say, "oh, I don't kow about that" very often.

I have a staff member that asks a lot of questions about lifting, technique, methods, everything... and I love it that my mind can constantly be tested. I also try not to waste time with a onslaught of compliments and try to get straight to the point with any one I talk to... people are busy.

there are also time to crank up the ipod and move weight around. So what, you were going for 6 reps, if it is your last set go until you can't anymore. You need that animal mentality to destroy something.

As I finish my day I know that I literally attacked my lift today. Those blocks of weight, round or rectangular, test me to my limit. It is the best love-hate relationship to have. You hate the weight until you can't move it any more and then you love the weight for making you stronger.

Stuff that crossed my mind during deadlift

I get all kinds of thoughts across my mind during deadlift.... here is some stuff that hit me today, relevant or not

1) You should deadlift without a belt and straps every once in a while. Get your man grip up, you know? I did four sets today without straps today and it actually let me slow down some and really focus on my form. You also have to leave your ego at the door because you can do more weight with straps. I didn't use a belt today, but kept my form strict to really work my core. Unequipped lifting has its benefits

2) While talking about deadlift and not using straps, I also used an alternate grip. I tried it both ways (ha); the first set of 6 I used a left over and right under hand grip and the second set I reversed the grip. I used an overhand grip on all warm-up sets

3)you should never talk to another man that you don't know in the bathroom

4)on that note, people that get stage fright make me laugh

5) high testosterone should be wanted by all

6) force yourself to grow... don't say," i've tried everything" bc you haven't. Hamstrings too small? deads, RDLS, eccentric leg curls, leg presses with a high foot placement... do it all and do them all to failure. quit cutting your leg workouts short! get a solid recovery shake and stretch with foam rolling afterwards. Stay active the next day to prevent stiffness and lessen soreness.

have a great Wednesday

How do you approach your workout?

Do you approach your workout as another thing on your to do list?

Do you talk more than put in work? Should your workouts be called talk shows?

Do you just hope that the workout ends?

Do you break a sweat at all? Are you sore the next day?



What is your purpose? Do you wish to do the absolute minimum to "get by?" WHY don't you put all you have into your workouts? GEt a plan, have some one write you one, EMAIL ME and i'll write you a workout plan, get started do something......... if you just go through the motions you will waste your time staying the same...

NPC Bodybuilding, figure, and bikini championship - Straight to the Bar

NPC Bodybuilding, figure, and bikini championship - Straight to the Bar: This saturday I am going to Tricky Jackson's NPC qualifying show in Lexington, KY.

I have four employees and a gym member competing so you can bet that I am going to be causing a scene with noise when they strut out on stage. These five guys have been going strong with diet and even stronger with their workouts... For a group of guys that actually like having size and strength, cutting down can cause a lot of mental frustration.

Also, since their bodyweights are dropping, as is some of their strength. Their goals consist of maintaining size and strength through this weekend in an attempt to be as proportionally muscular while still as lean as possible. I saw two of them today and right now they are focused on no injuries and cutting water weight out, prejudging is tomorrow morning at 11am. I hope they hit the weight that they are shooting for.

After the show tomorrow, three of them are competing in the Kentucky muscle show in Louisville in three weeks and two of them are going into their off-season program of large amounts of clean food and gaining mass. The three competing twice in a months time will get as much learning experience tomorrow as far as posing and seeing what they can drop their weights to.

I am excited to see their dedication under the big stage lights, both tomorrow at Tricky's competition and when they get back in the gym to push weight around.

Another week, expect progress

To some this week may be just the end of August, beginning of September. Another dull, boring, monotonous week of paperwork and tv dinners.

dont be that guy! Get better at something. Lift more weight, try a different exercise, push yourself on the workout plan you have been doing. Make it your goal to get 8 hours sleep every night this week, eat clean, don't eat unneccessary calories. Eat to fuel your day and workouts. Instead of planting yourself in front of the tv for 5 hours after dinner, go for a walk, job, run. use those weights in your basement, garage, back yard...

hey you, remember that new years resolution you "soberly" committed yourself to back in January??? you got toooooo busy right? look at your day, what can you cut out? do you need an hour lunch? workout for 30 minutes of your lunch if you can. 20 Pushups, 10 jump squats, 30 seconds of four point planks... repeat 5 times.

you have heard people say, "if you are going to do something, do it right" why wouldn't you apply that to getting yourself in better shape?

Client Testimonial

"I absolutely loved working out with Rob and feel very lucky that I got placed with him. I got back into clothes that I wasn't even able to wear before I got pregnant! What I liked about Rob's training style was that he was very tough, willing to work me hard, and didn't take any excuses or waste time with idle chitchat - I wanted to work, and we did that! Furthermore, Rob listened to my concerns and made each workout individualized to me. I felt like he had taken a lot of time to think about a workout that would work well for me and my goals. Rob is obviously very passionate about what he does, but what's more, he's obviously very knowledgeable about it - whenever there was a problem with an exercise hecame up with an alternative, and he really focused on my concerns and goals."

Stephanie A. Rose, M.D., M.P.H.
University of Kentucky College of Medicine