Thursday, December 31, 2009
Goals and a New Year!
As the clock ticks down the final minutes of 2009 I’m sure many of you will think about the last year in retrospect. You may have ask yourself:
“How did this year fly by so fast?"
“Who am I going to kiss at 12:00?”
“Why didn’t I accomplish my last years resolution of ___________? "
“Why am I 10 lbs heavier this year than last?"
“Why is my bench max still more than my deadlift?”
"Why didn't I talk to that hot girl at the company Christmas party?"
Then this retrospective view may turn into self improvement and annual ritual of making resolutions. Many people do this and it is fine if it works for you. People swear to themselves that:
“This is the year that (insert life changes you want to make)!”
Everyone wants to transform their lives and better themselves. People want to lose weight, get a better job, make more money, etc. Over this next week millions of people will evaluate their lives and what they want their resolutions to be. They will make their resolutions (many already have) and sadly many will fail.
Now, let me let you in on a little secret. I do not like New Years resolutions nor do I make them. Instead I set goals. The goals are short term and some long term but all are for the next year. I evaluate my life and break it down to different categories.
For me personally it is:
1. Business
2. Financial
3. Training
4. Relationship
5. Education
Once I establish these headings I then come up with my goals for each heading. Some may have only a couple goals and some may have 8 or more. I write these goals down (actually type them in a Word document). When writing something of this nature down it makes it more “concrete” and you are more likely to remember them and work towards them.
After I write my goals out I decide my plan of action. Goals just don’t obtain themselves. They all take steps, some big and some small, but you have to take some action. Figure out what steps it will take to reach your destination. You wouldn't get in your car and start driving to a destination without planning your route first. If you did you would get lost and never make it. So what makes you think you can reach a goal without proper planning first? Put all you have into these endeavors, stay positive and look at them often (everyday). You may be surprised when you realize how many of these things will happen if you put your mind to it.
And when the last days approach of 2010 look at them one last time. You will be very happy to see most, if not all have been reached.
Good luck! Have a safe and Happy New Year!
Got any goals you want to share? Any tips? Thoughts? Questions? Let me know in the comments below!
And don't drink too much and be "That Guy" tonight! (see below)
Monday, December 28, 2009
Training Journal
I've been keeping a training journal over at WannaBeBig.com. I figued I'd post a link up on here for anyone who wants to see what is going on with my training. Click here to check it out. If you have any questions feel free to post them on there or in the comments below!
Thursday, December 24, 2009
Monday, December 21, 2009
Strongman Competition
I just got in from the competition in St. Louis yesterday. I weighed in at 198.6 and competed in the Open 200 class. The competition went great.
Max Log I opened at 260. Next attempt was good for 280. My 3rd attempt I hit a 20 pound PR for 300 pounds. I tied for 1st on this event.
The second event was Famers hold. I held them for 56 seconds or so. Don't remember the exact time. I finished 1st on this event.
The third event was 18 inch deadlift. I opened at 600 pounds and it flew up. I jumped to 700 pounds and pulled it also (for a 100 pound PR!). My 3rd attmept was a miss for 750 pounds. I took 4th on this event.
The fourth event was Incline log with 220 pounds. The incline was a lot higher than I had been training so it felt a little different. I hit 15 reps on this event. I took 2nd place. The first place guy hit 17 reps.
The fifth event was stones. We had to load 200, 220, 240, 260, 300 onto a 52 inch platform. I loaded the first 4 stones in about 16 seconds. I missed the 300 stone load barely, twice. I took 2nd place on this event.
Overall I tied for 1st place. In the instance of a tie they look back at your finishes. I had 1 event win and 1 event win-tie. The guy I tied for the overall with had 2 event wins and 1 event win-tie. Since he had more event wins than me he took the overall.
I was very happy to with 2nd place out of a very competitive class of 6 competitors.
I also won some cash for my 300 log clean and press. It was tied for the best max log of the day.
Friday, December 18, 2009
Heading to STL
Well tomorrow it's finally here, my next strongman competition. Once I finish this blog we are on the road to weigh in. Then just relaxation (and some eating) until tomorrow morning. I'm feeling really fresh, recovered and ready to pick up some heavy shit. Since I am short on time I am going to throw up a pretty funny video below for your entertainment. Enjoy!
Saturday, December 12, 2009
Motivational Kick In The Ass #5
Wednesday, December 9, 2009
Saturday, December 5, 2009
Strongman Training
My next strongman competition is coming up in 2 weeks. During today's training session I filmed a couple of the events. They are posted below.
Wednesday, December 2, 2009
Twenty Five in Twenty Five
Monday I celebrated my 25th birthday. Yes, I am pretty damn old. In light of this I decided to post 25 random things related to training, strength, lifestyle, nutrition and some plain randomness.
Enjoy!
1. Find your passion. Find something you are passionate about it and pursue it. I am passionate about anything training/nutrition related as well as helping people. I put everything I have into my career and my own training and then some. It is so easy to do because I am passionate about it. Listen to no critics and pursue your passion with all you have, you will succeed.
2. Find new music. Seek it out. Use Pandora, YouTube, or any other sources. You can’t listen to the same shit all the time. I like my Pantera but only when I am fixing to lift heavy shit. I don’t want to be in the mindset Pantera puts me in 24/7. Find some good, new music. Favorite band I discovered this year? Dispatch:
3. I have been asked to write some articles for WannaBeBig.com. I have 3 waiting to be published and I believe the first one will be up this coming Monday. It is titled:
“Functional Badassity: The Sandbag”
The other two:
“Make That Lower Body Grow”
&
“Training Tips to Unleash Your Upper Arm Potential”
Check them out!
4. Go to conferences, travel and learn. Whether you’re in the fitness industry, music industry, etc. you can benefit from learning from others about it. Whatever you are passionate about (see #1) travel and learn! This past year I went to the NSCA Sports Specific Conference, Indianapolis Fitness and Sports Training, NSCA KY State Clinic at University of Louisville and Murray State University strength and conditioning facility. I learned a ton that I could immediately apply to my own training and to my clients training.
5. I get emails and questions from up and coming trainers quite a bit about how to get new clients. What advertising to use? What marketing ideas to use? Etc. If you get clients the results they want you will never have shortage of clients. Results speak for themselves. You will have walking billboards for your business. You will have a problem fitting all the clients in that want to train with you. Getting results gets clients and retains them.
6. I really don’t have a problem with CrossFit. I know it's not the best form of training for most, unless you want to be mediocre at a lot of things. It has it’s place for conditioning purposes but that’s about all in my opinion. Anyway, if you want to piss a crossfitter off this worked for me:
“CrossFit? No thanks, I am an athlete. Not trying to be the best at exercise”
7. Compete in something. I don’t care if it is strength or physique sport, a race or a recreation sports league. Find something you enjoy, train for it and compete. You will be surprised at how much fun the whole process is. You will see what it feels like to set a goal, deadline and obtain it. Use the carryover in all aspects of life (business, relationships, etc.)
Me Riding the Raft Like A Bull
8. Try something new. For my bachelor party I gave my best man a list of ideas for things to do. I didn’t want to the typical stripper bachelor party. I wanted to do something fun, adventurous and that I hadn’t done before. They picked white water rafting and it was a blast! Want to sky dive? Bungee jump? Hike a long distance? Ski? Go out and try it!
9. Drink a Spike at least once in your life. If you don’t like it then don’t drink it again. I find this is the best pre-workout drink available. I also owe some of my college GPA to Spike and it’s “focus” effects. I’m serious.
10. Push the prowler. The first time I pushed a prowler was when I visited IFAST. Talk about a killer conditioning workout! Once I got back home we got one for the gym and it is great. Our clients fear the prowler so much we now call it the “Push and Play”. Sounds nicer, still evil.
11. My freshman year of football I had my pinky cut off playing football. It got smashed between two helmets and some how ended up on the grass. Luckily they found it and I had it reattached. It doesn’t look much different now, but if you look closely you can tell.
12. Life is busy for most, and no one wants to hear about how busy you are because well, they are too! Even with a busy life it is very important to still make time to enjoy your friends and family. Visit your grandparents; go out with your friends, etc. Make the time!
13. I drink coffee every morning.
14. The last 2 books I read are: “Raising the Bar” –by Dave Tate and I am finishing up “Never Let Go” –by Dan John. Both I highly recommend!
Jamaician Sunset from our Trip
15. Travel. I spent my honeymoon in Jamaica and the beach is amazing. The people and culture are very interesting. Travel to new places.
16. I have gained 15 pounds in the past 8 weeks thanks to this shake recipe. I drank 1 each morning and 1 before bed. I’ll be honest, it isn’t all muscle. I am training for a strongman competition and want to weigh in at the top of the class. The extra weight makes my joints feel better and gives me better leverage for events.
17. Spend less each month than you make and you will not have money troubles. It really is pretty much that simple. Also, try and save up 3 months worth of what you make for an emergency fund.
18. Recovery is important. You have to have off days, weeks, deloads, etc. You can’t go all out day after day, week after week. Supercompensation is real. Use it.
19. This year I have met Mike Robertson, Bill Hartman, Tony Gentilcore, Coach Adam Feit, Coach Joe Kenn, along with some other great coaches and trainers. I appreciate all they have taught me and hope to pass it on by teaching others what I know.
20. I have been training for over 10 years consistently. My training goals have changed over the years but I am still hitting PRs, gaining muscle and loving it. Remember the iron game isn’t a race; it is a life long journey!
21. Surround yourself with like minded people whether it is business, training, etc. If you want to be strong hang out with those stronger than you. If you want to run a successful business, hang out with those who run a successful business. You are the average of the 5 people you spend the most time with. Think about who you spend the most time with…Do you want to be the average of them? If so, keep doing what you are doing. If not, maybe you should rethink things.
22. Train people and get results before you come out with a freaking product. Training your mom and girlfriend doesn’t count. Spend your time in the trenches learning and getting people results. After years of this you may be ready to come out with a product. You also may not. However if you haven’t put your time in and you're just a fraud you will expose yourself with time.
23. The “Lonely Island Boys” put out some funny shit. (Adult Content)
24. I don’t think excessive protein is needed for most people. 1g per pound is sufficient for most.
25. Don’t by into the supplement hype. The basics: protein, creatine and fish oil is enough for most. Pre workout drinks (Spike) and post workout drinks are a nice addition if it's in your budget. Spend the rest on food, a foam roller and books on training. You can’t go wrong with this method.
There you have it, 25 in 25. Any questions on them? Any comments? Anything to add? Post a comment and let me know!
Thursday, November 19, 2009
My Top 10 Lifts to Get Jacked
Getting bigger and stronger isn’t as complex as some people may think. Assuming your nutrition is dead on for gaining muscle there is another part of the equation. I think too many guys make this part too complex, or take the easy way out by NOT doing these lifts. Sure these lifts are hard. They make you sweat. They make you sore. They make you hurt. They also make you "jacked"!
In no particular order I am going to outline the lifts I use with myself, as well as my clients to get bigger and stronger.
1. Squat
2. Deadlift
3. Bench Press
4. Chin Up
5. Push Press
6. Farmers Walk
7. Dips
8. Powerclean
9. Romanian Deadlift
10. Front Squat
There you go. These lifts should be the bulk of your program if you want to get “jacked”.
If you get as strong as possible on these 10 lifts for the next year, ate BIG, and trained with utmost intensity, you would be very surprised at just how “jacked” you have become.
Did I leave any lifts out? Whats your top 10? Got any questions?
Let me know in the comments down below!
Friday, November 13, 2009
Who Are You?
They Are Confused About Their Identity
If you are reading this blog you probably have some interest in health, fitness and nutrition. (Or you googled “sexy fitness ass” in Google images and it linked you to THIS and you stumbled here looking for more).
I am assuming if you have read this far it was for option A.
Let me ask you a question. Do you exercise? Do you workout? Do you train?
Ok, so I asked three questions, not one. Either way how you answer this really depends on how likely you are to reach your goals.
Exercise
People who exercise go in the gym without any rhyme or reason. They usually have a negative connotation about it. They go through the motions and wonder around the gym lost, doing whatever machines they see other people doing. They walk on the treadmill seeing how many calories they are burning. They have no specific goals and don’t even think about nutrition. They exercise.
Working Out
People who work out are a little more advanced (using this term loosely!). They have a more direct goal but still use the leg press over squats. They like using drop sets, super sets, upside down German eastern block underground Soviet Union hypertonic blast sets, or any other advanced sounding method. Why you ask? Because it burns so it must be doing something, right? They know nutrition is important and usually under eat hoping to keep their 6-pack abs and get huge gunz! (to match their internet screen name hyooogegunzzz69fourU). They are all about “isolating the biceps, man” and whatever workout Flex printed up this month. They are one step up on “exercisers”. They workout.
Training
People who train know what the hell is up. They go in the gym with a purpose. They have specific goals set in stone and that’s what their nutrition and training show. Once their goal is reached another is set. They do squats, deadlifts, cleans, chins, bench, overhead presses and not because they are hard, but because they work! They take these exercises and actually reach their goals. They have intensity in their eyes and desire in their heart. They don’t give a shit about “getting a pump”. They want to pick some heavy shit up, over and over. And you know what? They look like they “have a pump” ALL THE TIME. They train to push themselves to their limit and try to surpass it each time. They train to better themselves. People who train get to know themselves better. They find out what their made of and what it takes to overcome. They go to battle with the iron not knowing who will win. They TRAIN.
I TRAIN.
So, What do you do? Let me know in the comments down below!
And incase you where looking for “sexy fitness ass” here you go:
Tuesday, November 10, 2009
Tuesday, November 3, 2009
Ultimate Fighter Conditioning - Seminar & Clinic
This Saturday I will be part of a seminar at Matt Hughes' gym, The H.I.T. Squad. The speakers will include:
Shawn Nevels, BS, CSCS
Sam Luker, BS, CSCS
Dr. Brooks Tiller, DPT
Chase Karnes, BS, NSCA-CPT
We are expecting a large turnout including: professional and amateur level MMA fighters, Olympic and amateur level judo players, wrestlers & coaches.
Saturday, October 31, 2009
Tuesday, October 27, 2009
Plan on Getting a Flu Shot? - Watch this!
I feel terrible for this girl. I don't care how small the chances are of this happening. Why in the hell take a risk in the first place? If you eat a healthy diet and exercise then your immune system should be strong. Giving yourself a small dose of a virus to build up an immunity is just plain crazy in my opinion. You don't see people taking shots with a small dose of "aids" or anything else. So why do it with the flu? Wash your hands, eat a healthy diet and be active. Your body is made to fight off bacteria, viruses, germs, etc. I feel the "flu shot" is just another way for someone to make money. This is just my opinion.
What do you think about the flu shot?
Friday, October 23, 2009
A Senior Athlete's Letter to Dad and Mom
I stumbled across this today. I think it is a great read for parents, coaches and athletes. It was originally published in the Seattle Times. I have reposted it here for you to read.
Editor's note: Parents always offer their sons and daughters advice — some sound, all of it well-intentioned — as their young athletes navigate their high-school sports careers. Times reader Frank Workman imagines the advice a senior might give to parents in a letter that serves as a primer for how to make the prep experience truly special.
Dear Mom and Dad,
As I've gotten older you've always been there to offer encouragement, advice and good wishes. It has helped mold me into the athlete and student I am today. This time, I want to turn the tables and do the same for you, especially since this is my senior year, and likely to be my last time playing organized sports.
There have been times before, during or after games when you've said or done something that has annoyed me. I realize you've meant no harm, but I want to spell things out for you so the memories we take from this last year will be good ones.
First, I want to thank you for respecting my wishes, letting me play a variety of sports, and not making me specialize in one.
The money you spent for me to play on various select teams wasn't a guarantee that I would ever become good enough to play college ball. Look, I know I'm not going to get an athletic scholarship. I've learned something about genetics in biology class.
I have your genes, which explains why I'm not 6 feet 10, 275 pounds and can't run the hundred in 10-flat. Don't blame me for not playing at the next level — look in the mirror.
Just kidding. I wouldn't change a thing about me — or you.
Try to see the season from my point of view.
The perspective the two of you get is going to be entirely different from mine. I'll be learning life lessons in the "nontraditional classroom" high-school sports represent. I'll be learning what dedication and commitment means.
I'm also going to experience the fun times, too, moments you can't be any part of, like the 10 minutes in the locker room right before and after games, the bus rides to and from games, and the silly times in the dugout or locker room when I'm just being a kid.
Get the other parents on the team to sit together at our games.
You and the other parents get to have fun, too, as you root for us all season. It's sort of like getting on a ride at Disneyland, with all the ups and downs, thrills and spills.
Here's a golden opportunity for a couple of old fogies like you to make some new friends, and when was the last time that happened?
Cheer for my teammates, not just me.
Go out of your way to get to know some of the others on the team. I am not the only story. Every player has their own story.
They're just our opponents — they're not our enemies.
It's OK with me if you acknowledge a good play or effort by an opponent. You know, those kids are just like me, they just live in a different town. They probably like the same music and movies we do, and there's not much difference between us, other than the color of the uniform.
The team comes first. Not me.
Our coaches do a great job of instilling team values in us, to put aside any selfishness in favor of our common effort. If any of us are unhappy about our playing time, the position we're playing, or the way we're being treated, they want us to come to them and talk about it.
Just because you disagree with the coach, doesn't mean he or she is an idiot.
My head coaches have earned the right to decide who plays. They probably spend 750 to 1,000 hours a year on their sport — planning practices, watching game film, game-planning for each week's opponent, running practices and coaching games, not to mention attending coaching clinics, dealing with paperwork and keeping in touch with players all year.
They spend more waking hours during the season with us than their own families. I see more of them each week than I do you during the season.
Dad, I know how much you love sports, and how much you think you know about them from your playing days and watching games year after year. You know a little about a lot of sports. My coaches are the world's greatest experts on one subject — my team.
If you want a relationship with my coaches, make sure it's a supportive one. Thank them for their hard work, be appreciative of all they do and be thankful (as I am) that we have them on our side.
After the game, give me some time to regroup.
If you want to analyze and rehash the game in-depth, I'll do it with you, but won't it keep until the next morning?
When the game is over, don't expect me to be all chatty and happy to talk, at least not right away. Games are physically, mentally and emotionally draining. Everybody's nerves are raw right after a game. Give me time to decompress, to think through what happened and what the coaches said afterward before you start peppering me with all sorts of "what happened?" questions.
Playing in games with my buddies might just be the most fun I'll have in my life.
We've talked about what it's like for me during high-pressure situations, about how your stomachs get twisted into a knot, and how mom sometimes has to hide her eyes.
But I'm so busy playing, so locked in and focused on what I'm doing, that I don't have time to think about what happens if I drop the pass, miss the shot, or strike out.
What you call pressure is fun for me.
Everybody says playing sports builds character. You've told me that yourself. My coaches say that, while it's true, there is a greater truth to be said about sports.
Playing sports reveals character.
My final season has just begun. I hope the character I reveal makes you proud of me. I hope that I, too, can be proud of you.
Now I have to go, it's time for practice.
Here's to a great season.
Love,
Your Child
Frank Workman, 59, started attending high-school games in the late 1950s. The Lake Forest Park resident roots for Shorecrest when he's not announcing their games or watching other schools play.
Sunday, October 18, 2009
Easy, Quick and Healthy Chili
With the weather turning cooler I am sure almost everyone enjoys a good bowl of chili. Whether you goal is fat loss, maintenance or muscle gain this recipe will fit the bill. Give it a try and let me know what you think in the comments down below!
Saturday, October 17, 2009
Client Recognition
Jason (3) dominating (again).
I am blessed to have so many motivated, great clients. I opened the sports section of our local newspaper again yesterday and I'll be damn if I didn't have another client front and center. Then I read the article and another client, Chase Caldwell, had a hell of a write up about him:
"Chase Caldwell has become the
player through which the Heath soccer
team’s offense funnels. Caldwell had
two goals and an assist as the Pirates
won the First District title for the fifth
time in six seasons with a 5-0 washout
of Paducah Tilghman in Thursday
night’s final at Reidland.
“He’s played that way all season,
and he’s starting to get noticed
throughout the state,” Heath coach
Mark Madison said. “He can score and
he’s an unselfish player that can set up
his teammates.”
Caldwell leads the Pirates in goals
and assists, following up his
hat trick in the semifinal win
over St. Mary with a pair of
first-half goals in the championship
game. Jason Straub
attacked the goal from the left
side, pulled goalkeeper Jonathan
Renfro off his line and
scooted a pass to Caldwell in
front of the goal.
“I like to take the ball to the
corner and get it to someone
that can score, or I can come
back to the middle,” Caldwell
said. “I think we have the potential
to win it again. We’re
playing a lot better now than
we were in the first part of the
season.”
I couldn't be happier to have such great, hard working clients. They bust there ass in the gym and on the field. Congrats to Jason and Chase for winning the district championship. They are now playing for the regional championship. Good luck!
I also want to congratulate Jay Pitman on another great showing. Jay ran in the Chicago marathon last weekend finishing 13,800 out of 45,000 overall. He was unsure of what he finished in his age bracket but I can guarantee you it was damn good. He finished in 4 hours and 11 minutes. The crazy part is Jay didn't do any running preparing for this race. He had some problems with his TFL/IT band and had only been swimming and biking since that didn't bother it. After a while of intense foam rolling and taking a break from running it was back to normal. He had sent his entry in many months before so he went ahead and decided to run it.
Thursday, October 15, 2009
Soccer Season #2
Jared Sigler going for a header.
A few weeks ago I posted "Soccer Season" mentioning my 3 in season soccer players. I just wanted to give Jared Sigler some recognition for last nights win. And also for making the front of the sports section in The Paducah Sun newspaper.
Tonight Paducah Tilghman will be playing Heath Pirates in the District playoffs. I can't pick a favorite since I have players on each team. The funny thing about it is, they all train together in the same group. Good Luck Guys!
Sunday, October 11, 2009
Friday, October 9, 2009
How about an extra 7K a week?
As the days grow shorter so does the importance of your 6-pack. Sure, we all like the be lean in the spring and summer months but fall is moving in fast. This is the time of the year to take advantage of and gain some serious muscle. By adding this shake to your diet every day you will increase your calorie intake per week by over 7,000 calories a week. So stop bitching about not being able to gain weight, throw away your sugar laden GNC Super-Mega-Weight-Gainer-Supreme shake and drink this!
Thursday, October 8, 2009
INCHES
I remember the first time I heard this speech way back in high school. It was one of those things that you just don't forget. It gave me chills then and still does. I have listened to this probably 100 times since. Want to get fired up before a training session? Before a big game? Or just to get your ass motivated?
Then listen to this:
Then listen to this:
Monday, October 5, 2009
Episode 1 - "Goal: To Be A Strong Son Of A Bitch"
Below is the first of many weekly episodes in which I document my preparation for my next strongman competition. Enjoy!
Thursday, October 1, 2009
IRON
This should be read by all of those in the iron game.
IRON, from Details Magazine
By Henry Rollins
I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself.
Completely.
When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me "garbage can" and telling me I'd be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn't run home crying, wondering why. I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.
I hated myself all the time. As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn't going to get pounded in the hallway between classes. Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you'll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time. I didn't think much of them either.
Then came Mr. Pepperman, my advisor. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class. Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard. Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn't even drag them to my mom's car. An attendant laughed at me as he put them on a dolly.
Monday came and I was called into Mr. P.'s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn't looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing. In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn't want to blow it. I went home that night and started right in.
Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn't know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.
Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn't say shit to me.
It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn't want to come off the mat, it's the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn't teach you anything. That's the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.
It wasn't until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can't be as bad as that workout.
I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn't ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you're not prepared to and the Iron will teach you a little lesson in restraint and self-control.
I have never met a truly strong person who didn't have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone's shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr. Pepperman.
Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.
Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body.
Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn't see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.
I prefer to work out alone. It enables me to concentrate on the lessons that the Iron has for me. Learning about what you're made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it's some kind of miracle if you're not insane. People have become separated from their bodies. They are no longer whole.
I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.
Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.
The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back.
The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
Monday, September 28, 2009
Soccer Season
We are definitely coming up on the end of soccer season. And I couldn’t be happier with how all my soccer athletes are playing. I just wanted to give Jason Straub some recognition for making the front page of the Paducah Sun newspaper last week.
Jason (#3) Dominating
For those who want to step up their game next year you’ve got to do it in the off season! Jason (and 2 other of my soccer athletes: Chase and Jared) started with me last November as soon as season was over. They worked their asses off all year and probably would rather have slept in those mornings I had them pushing the prowler in the hot August sun. But they didn’t. They practiced while you slept. They trained while you laid by the pool. They ate while you skipped meals. They pushed it when you quit. Hell, one of them may even took your girlfriend out while you sat at home. Want to kick up your soccer game for next season? Prepare in the off season.
Check out this article for an off season soccer training starting point.
Saturday, September 19, 2009
"DB" Guidos
Today I am getting married and will be leaving on my honeymoon early tomorrow. So there will be no time for writing and no updates for a week. So until next time, enjoy some "DB" Guidos, Bro!
Monday, September 14, 2009
“People Call Us Renegades, Cause We Like Living Crazy”
Busy. That word describes what I have been in the past few weeks. Between training clients, training myself, writing, filming, finishing up wedding and honeymoon plans, oh and my bachelor party I haven’t had much time for any blog updates. Not that it is a bad thing.
I was asked to write a couple articles for WannaBeBig.com. Things are looking pretty good so far. Hopefully I will get the final drafts in before long. I'll be sure and post a link to them once they are published.
I have been asked to present at Matt Hughes’ gym, H.I.T. Squad in November. I will actually be presenting twice. One will be on strongman and unorthodox training for the MMA athlete. The other will be practical nutrition for the MMA athlete. Needless to say I am pretty pumped about this opportunity!
I spent the past weekend with some great friends for my Bachelor party. We loaded up and traveled to Chattanooga, TN for some white water rafting, beer, fishing, floating, moonshine, oh and more beer. It was a hell of a time. Stay tuned for a more detailed post on this weekend with some killer rafting pictures and a full write up.
My wedding is coming up this Saturday. I am super excited to be spending my life with such a wonderful, gorgeous girl. Our wedding and reception will be taking place at Madison Hall.
Oh, and we will be spending our honeymoon in Negril, Jamaica at Couples Swept Away.
Hoping to have some more updates coming up soon. I have some in the works.
What Do You Like to Read About in my Blog Post?
More Training info? Nutrition? Business? Lifestyle? Videos? Recipes? ETC?
Let Me Know In The Comments Down Below!
Your Feedback Will Help Give You What You Want to See. Thanks!
Sunday, August 30, 2009
Just Another Training Day
Here are 2 videos I shot yesterday while training at my friend Shane's house. We hit some axle presses working up to a heavy single. Then we hit a few runs on the yoke (no video posted). We finished with a killer conditioning session on the tire.
Long video (Did some cool music editing though to keep it from getting too boring)
Long video (Did some cool music editing though to keep it from getting too boring)
Friday, August 28, 2009
Moved In and What's Cooking?
So we finally got moved in our new house (actually only I am living here until after we get married). It didn’t take too long to get moved in actually. When you have 2 strength coaches, a sexy fiancé and a case of beer moving stuff isn’t that bad at all.
Sexy Fiancé
Stuff
Now that I am out of my apartment I’m loving my larger kitchen. So much so that I’ve been pulling out the cookbooks and trying out some new stuff. I fixed some turkey meatballs with light Ragu sauce and a side of veggies the other evening. Talk about a killer meal.
I got these out of the Men’s Health “Muscle Chow” cookbook but placed my own twist to them (they were bison meatballs in the book).
Baked Turkey Meatballs
Ingredients:
1 pound lean ground turkey
2 egg whites
½ cup toasted wheat germ (I used untoasted-all I could find)
1/3 cup finely chopped onion
1 tablespoon grated parmesan cheese
1 teaspoon minced garlic
½ teaspoon McCormick Salt Free All-Purpose Seasoning
¼ teaspoon ground black pepper
How to make:
Step 1. Preheat oven to “400 degreez” – ( the “z” in honor of the Juvenile album I purchased in 7th grade). Lightly coat a baking pan with cooking spray. Wipe away any excess with a paper towel.
Step 2. Put all the ingredients in a large mixing bowl and knead with your hands until everything is mixed well.
Step 3. Shape into approximately 16 golf ball-size meatballs and place on baking pan.
Step 4. Bake for 15 minutes, turning once after 7 minutes.
I also heated up some light Ragu sauce and poured over them. We had a side of zucchini, onions and mushrooms.
Give this and try and let me know what you think. Got any new recipes for me to try? Let me know in the comments!
Sexy Fiancé
Stuff
Now that I am out of my apartment I’m loving my larger kitchen. So much so that I’ve been pulling out the cookbooks and trying out some new stuff. I fixed some turkey meatballs with light Ragu sauce and a side of veggies the other evening. Talk about a killer meal.
I got these out of the Men’s Health “Muscle Chow” cookbook but placed my own twist to them (they were bison meatballs in the book).
Baked Turkey Meatballs
Ingredients:
1 pound lean ground turkey
2 egg whites
½ cup toasted wheat germ (I used untoasted-all I could find)
1/3 cup finely chopped onion
1 tablespoon grated parmesan cheese
1 teaspoon minced garlic
½ teaspoon McCormick Salt Free All-Purpose Seasoning
¼ teaspoon ground black pepper
How to make:
Step 1. Preheat oven to “400 degreez” – ( the “z” in honor of the Juvenile album I purchased in 7th grade). Lightly coat a baking pan with cooking spray. Wipe away any excess with a paper towel.
Step 2. Put all the ingredients in a large mixing bowl and knead with your hands until everything is mixed well.
Step 3. Shape into approximately 16 golf ball-size meatballs and place on baking pan.
Step 4. Bake for 15 minutes, turning once after 7 minutes.
I also heated up some light Ragu sauce and poured over them. We had a side of zucchini, onions and mushrooms.
Give this and try and let me know what you think. Got any new recipes for me to try? Let me know in the comments!
Thursday, August 20, 2009
Hit a new Deadlift PR!
Step 1. Pick a day you want to attempt your new PR. Now take about a week off of training before that day.
Step 2. Take time each day to think about the lift. Mentally rehearse pulling the weight. Think about the smell of your gym, the sound of Pantera blasting from the speakers, the way the bar feels in your chalky hands. Picture yourself in your mind pulling the weight (you’re new PR) and how it feels. Its heavy but it breaks off the floor and you lock it out with ease.
Step 3. The day before increase your carbohydrates especially in the evening. The day of eat a large breakfast and keep your carbohydrates high through the day until its time to lift.
Step 4. Chug a Spike about 30 minutes before hand. Start sipping on a protein/carb mix such as Surge or Organic fat free chocolate milk. Mentally rehearse the lift over and over.
Step 5. Foam roll your quads/hip flexors, low back, upper back and hit some thoracic extension.
Step 6. Perform a basic dynamic warm up and be sure to include:
- Static hip flexor stretch
- Glute bridges
- KB swings
- Face pulls
- Perform some jump squats or vertical jumps. Explosive as possible for 3x3.
Step 7. Warm-up (lets pretend your previous 1RM is 300 pounds)
Warm-up set 1: bar with training plates if possible x 8-10 — feel the groove
Warm-up set 2: 135 x 5
Warm-up set 3: 185 x 3
Warm-up set 4: 225 x 1
Warm-up set 5: 265 x 1
PR Attempt: 310 x 1!
Step 8. Congrats you pulled a PR. Now skip the fist bump and grab a beer!
These recommendations are for educational purposes only. I advise readers to take full responsibility for their safety and know their limits. Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t try this if you do not know how to properly deadlift and have experience. I am not responsible for any form of injury, personal loss or illness caused by the utilization of this information.
Thursday, August 13, 2009
Busy, Busy, Busy!
Tuesday, August 11, 2009
Kicking It Old School - The Training
Here is the second part to my “Kicking It Old School” post. If you haven’t read the first part then check it out (down below).
So now that you know what nutritional approach I took I will show you what my training looked like. I know my nutritional approach then had some major flaws, as so did my training. However just like with my nutrition I was doing some things right. This following page out of my journal was from the exact same week as the “Kicking It Old School – The Diet”. I began my journey with some shitty exercise selection and workouts no doubt. It continually improved from reading books on training, trail and error, etc.
This is the type of training I used to take my body weight from 135-185 during high school. Given I did vary my workouts my basic philosophy stayed the same and I learned more each year about training. This was from my junior year and this page was taken when I weighed 155 pounds. I began my junior year at 155 and began my senior year at 171. So this was roughly 4 months into my junior year right after football season ended.
12-01
Monday- (Upper - Push)
Bench Press 3x6-8
Incline 3x10
Pec Dec 3x10
Dips 3x12
Close Grip Bench 3x12
Cable Press Down 3x15
Shrugs 3x20
Tuesday- (Lower)
Deadlift 3x6-8
Leg Curls 3x10
Leg Ext. 3x15
Calf Raises 3x20
Run 400’s
Wednesday- (Biceps and Abs)
Standing Curl 3x10
Preacher Curl 3x10
Alternating Dumbbell Curl 3x10
Hammer Curl 3x10
Sit ups 3x25
Crunches 3x25
Leg Raises 3x12
Thursday- (Lower)
Squats 3x6-8
Leg Curls 3x10
Leg Ext. 3x15
Calf Raises 3x20
Run 40 yard sprints
Friday- (Back, Shoulders)
Push Press 3x6-8
Pull Ups 3x8
Shoulder Raise Lateral 3x15
Rear Delt Fly 3x15
One Arm Row 3x10
Upright Row 3x12
Bent Over Row 3x12
Behind Back Shrug 3x20
Seated Row 3x20
As you can see there are some good things here (bench, deadlift, squat, push press, pull ups) as well as some crappy stuff (leg ext/curls, too many exercises/volume, no single leg work, a day for biceps and abs, too much isolation, set/rep parameters). Same as with the nutrition I wouldn’t do it the same today. But all in all it shows sticking to the heavy basics and lots of food is where it’s at for size, strength and performance.
What did your training approach look like when you began training? Has it changed much since then? Let me know in the comments!
Friday, August 7, 2009
Kicking It Old School - The Diet
Recently I have begun cleaning and packing to move to our new house. During this time I came across a ton of old workout and nutrition journals. Let’s take a peak into what I was doing during one of the phases in which I gained the most muscle.
For those of you who don’t know I began weight training seriously in 8th grade. That was over 10 years ago. During that time I haven’t taken over a couple planned weeks a year off from training. In that time I managed to take myself from a bodyweight of 135 pounds to the heaviest weight of 205 (a little too much fat). I am currently hanging out around 190.
Keep in mind this meal plan isn’t what I would currently recommend for my clients or anyone looking to gain muscle. This is what I used to take my body weight from 135-185 during high school though. Given everyday wasn’t the same and I learned more each year about nutrition. This was from my junior year and this page was taken when I weighed 155 pounds. I began my junior year at 155 and began my senior year at 171. So this was roughly 4 months into my junior year right after football season ended.
Tuesday: 12-11-01
7:00am
1 Cup Oatmeal
2 Eggs
Carnation instant breakfast in 16 oz. milk
multi-vitamin
8:00am (lifting and conditioning – Lower Body)
9:20am
2 Scoops Protein in 16 oz. milk
11:30am
2 Scoops Protein Shake in 16 oz. milk
Balance Bar
3:15pm
Two Big ham sandwiches (wheat bread + cheese)
32 oz. milk
4:30pm
2 slices pizza
3 Yogurts
16 oz. Milk
6:00pm
Steak and Baked Potato and Salad
7:30-9:30pm
Drink 64 oz. Milk in time frame
10:00pm
Can of Tuna
Bedtime
As you can see that is a lot of food and over a gallon of milk. Was it perfect? Hell no. There are no fruits or vegetables except the salad with dinner (I am actually surprised to see that). There are definitely better ways to gain muscle. However most people hit the gym hard and wonder why they aren’t getting any bigger. They aren’t eating. You have to eat and eat big to get big.
Stay tuned to what my training looked like during this time as well.
What did your nutritional approach look like when you began training? Has it changed much since then? Let me know in the comments!
Tuesday, August 4, 2009
What I've Been Up To
• First of all I have been helping my fiancé plan our wedding (actually she does most everything but I do what I can). For those who don’t know I am getting married to the most amazing and gorgeous girl ever on Sept. 19.
• We are going here for our honeymoon. I can’t wait to spend 7 days in Jamaica with my new wife!
• My fiancé and I are in the process of buying a house. We close this Friday and the current resident has 7 days to get out…then it’s ours!
• I spent the past weekend in STL watching baseball. The highlight of the weekend was spending 30 minutes lost in the projects at 11:30 on a Saturday night. It was probably one of the most dangerous places in the US we could have been at that time. Crazy!
• My training is going good. Progressively getting stronger and working on my weak areas. Trying to decide on when and what to compete in next. Powerlifting or Strongman…I can’t decide.
• I’ve also been playing around with a new para workout nutrition protocol. I also like what I am seeing. I believe it’s similar to what the new “I, Bodybuilder” program on T-Nation is going to recommend. Just going off of what I’ve read from Thibadeau.
• My soccer players and golfers are getting into season right now. I cant wait to see them kick everyone’s ass this fall. (One hit a 375 yard drive this past weekend)
• There is a sweet ass hill in my soon to be backyard. Can’t wait for early morning hill sprints!
• Deer season (bow) is coming up. The past few years I haven’t been able to do much hunting because of work and school. Now that I am done with school I’m planning on hunting a little more. Time for some free lean protein! Hell yeah!
• I have a brilliant idea I am working on. I am not calling myself brilliant, just the idea. I am hoping to get it going in the next 6 months or so.
So that’s some of what I’ve been up to.
What have you been up to? Let me know in the comments!
Monday, August 3, 2009
Motivational Kick In The Ass #4
My little sister, Alex, busting out a set of chin ups.
"We're a species that seeks comfort and rejects pain. As a weight trainer intent on success, whatever the sport or goal may be, we must reverse this outlook. We must seek pain and reject comfort. When I speak of pain, I don't mean the type that causes injury, but the type caused by effort."
-Robert Fortney
Friday, July 31, 2009
"Congratulations, Now You're a Personal Trainer"
He's probably working at your local Globo Gym.
I have had an article published on this in the past but, I feel the need to rant again. The fitness industry needs better regulations, but I don’t see it happening anytime soon. It seems everybody and their mother are becoming a personal freaking trainers these days. First it’s was a local coach who came by the gym.
Coach: “So bro what does it take to do this? Ya know like on the side for some extra income.”
The next guy who asked me works odd jobs and wants something else to do.
Guy: “Man I know how to work out. This job looks easy and would be some easy fast cash.”
The next was an account a client had listening to a martial arts instructor speaking with a friend.
Friend: “Hey man I got laid off and need a job.”
Martial Arts Instructor: “Dude, just get certified and be a personal trainer. You can do it online with a weekend course.”
And the last account was from another client who was getting a massage from a massage therapist.
Massage Therapist: "Yeah, I'm thinking about getting my personal training certification for some extra money."
Client: "You're an idiot!" (Ok, I really don't what he said back but I'll pretend)
And those are the latest 4 of the many accounts that are flying around in my head right now.
Do people understand how f’ing insulting it is to fitness professionals who take this serious and make a career out of it? Career trainers/strength coaches didn’t take a weekend personal training course. This is something they are passionate about and take serious. We don’t look at it as a side job. This is our career, our livelihood. We don’t do it for the money. The money comes because we get results. We don’t show people how to work out. We write individualized programs that get people to their goal in the shortest time and most efficient way possible. We don’t give people a copy of the latest fad diet. We consult on their nutrition and give them individual guidelines to take them to those same goals in the same manner. There is a lot more to our job than “counting reps”. We have a diverse background rooted deep in science.
We have studied:
Biology
Anatomy
Physiology
Algebra
Biomechanics (Quantitative and Qualitative)
Kinesiology
Care & Prevention of Athletic Injuries
Psychology
Nutrition
Marketing
Fitness Management
Pharmacology
Human Development
Exercise Physiology
Special Populations
Strength & Conditioning
Those are just a tip of the iceberg. Most experts in the field have studied even deeper in many of these areas. Along with these studies true fitness professionals have years of “In the Trenches” experience(I may be young but I have over 10 years, no joke). They have gotten results for themselves as well as many others over and over. They also have self studied hours and read every book, journal and article they have gotten their hands on. They are hungry to learn everything they can. They do this because they want to be the best at what they do. They want to get people results.
So if you are one of those people who are looking to get into this industry here is what I recommend:
1. Train yourself and get yourself results.
2. Start reading an hour everyday on training/nutrition.
3. Join the NSCA.
4. Find a mentor.
5. Apply to a college and get a four year degree in a health related field (exercise science, nutrition, kinesiology, biomechanics, etc.)]
6. Go to every conference/clinic you can afford.
7. Take and Pass the NSCA-CPT exam before you graduate.
8. Internship with people who are in the know and be a sponge. Absorb everything you can.
Congratulations, maybe you can train people.
I say maybe because even if you follow those steps you may or may not have what it takes. I have also seen great trainers who didn’t follow all of those steps. BUT I can guarantee you one thing.
That weekend personal training courses didn’t teach you shit. End Rant.
I have had an article published on this in the past but, I feel the need to rant again. The fitness industry needs better regulations, but I don’t see it happening anytime soon. It seems everybody and their mother are becoming a personal freaking trainers these days. First it’s was a local coach who came by the gym.
Coach: “So bro what does it take to do this? Ya know like on the side for some extra income.”
The next guy who asked me works odd jobs and wants something else to do.
Guy: “Man I know how to work out. This job looks easy and would be some easy fast cash.”
The next was an account a client had listening to a martial arts instructor speaking with a friend.
Friend: “Hey man I got laid off and need a job.”
Martial Arts Instructor: “Dude, just get certified and be a personal trainer. You can do it online with a weekend course.”
And the last account was from another client who was getting a massage from a massage therapist.
Massage Therapist: "Yeah, I'm thinking about getting my personal training certification for some extra money."
Client: "You're an idiot!" (Ok, I really don't what he said back but I'll pretend)
And those are the latest 4 of the many accounts that are flying around in my head right now.
Do people understand how f’ing insulting it is to fitness professionals who take this serious and make a career out of it? Career trainers/strength coaches didn’t take a weekend personal training course. This is something they are passionate about and take serious. We don’t look at it as a side job. This is our career, our livelihood. We don’t do it for the money. The money comes because we get results. We don’t show people how to work out. We write individualized programs that get people to their goal in the shortest time and most efficient way possible. We don’t give people a copy of the latest fad diet. We consult on their nutrition and give them individual guidelines to take them to those same goals in the same manner. There is a lot more to our job than “counting reps”. We have a diverse background rooted deep in science.
We have studied:
Biology
Anatomy
Physiology
Algebra
Biomechanics (Quantitative and Qualitative)
Kinesiology
Care & Prevention of Athletic Injuries
Psychology
Nutrition
Marketing
Fitness Management
Pharmacology
Human Development
Exercise Physiology
Special Populations
Strength & Conditioning
Those are just a tip of the iceberg. Most experts in the field have studied even deeper in many of these areas. Along with these studies true fitness professionals have years of “In the Trenches” experience(I may be young but I have over 10 years, no joke). They have gotten results for themselves as well as many others over and over. They also have self studied hours and read every book, journal and article they have gotten their hands on. They are hungry to learn everything they can. They do this because they want to be the best at what they do. They want to get people results.
So if you are one of those people who are looking to get into this industry here is what I recommend:
1. Train yourself and get yourself results.
2. Start reading an hour everyday on training/nutrition.
3. Join the NSCA.
4. Find a mentor.
5. Apply to a college and get a four year degree in a health related field (exercise science, nutrition, kinesiology, biomechanics, etc.)]
6. Go to every conference/clinic you can afford.
7. Take and Pass the NSCA-CPT exam before you graduate.
8. Internship with people who are in the know and be a sponge. Absorb everything you can.
Congratulations, maybe you can train people.
I say maybe because even if you follow those steps you may or may not have what it takes. I have also seen great trainers who didn’t follow all of those steps. BUT I can guarantee you one thing.
That weekend personal training courses didn’t teach you shit. End Rant.
Wednesday, July 29, 2009
Yeah, I Train Celebrities.
(Candice-Far Right, Laura-2nd From Right, Todd-Far Left)
Not really. Well I guess you could say I train local celebs. My fiancé Candice (who trains with me and has quit a large tab of training sessions adding up, ha), along with Todd & Laura Duff (who train with me and are great friends of ours) were featured on the cover of the latest issue of Paducah Life magazine.
Saturday, July 25, 2009
My Current Training/Nutrition
Lately I have been getting emails and messages from people asking what my current training routine is like. I figured instead of answering everyone individually I would just make a post out of it. My current goals are strength. I just want to get stronger. I just want to keep picking up heavier shit. I am looking at doing another strongman competition this winter OR doing a IPA powerlifting meet in January. I haven’t decided yet. I am almost positive I can set the 198 pound class deadlift record at the meet. The bench and squat are questionable though.
My Current Training Block:
Monday
Push Press – 3 sets of 1-5 reps
Military Press – 5 sets of 10 reps
Pull Ups – 5 sets of 10 reps
Drag Curl – 5 sets of 10 reps
Tuesday
Deadlift – 3 sets of 1-5 reps
Deadlift – 5 sets of 10 reps
Rollouts – 5 sets of 15 reps
Thursday
Power Cleans - 3 sets of 1-5 reps
Bench Press - 3 sets of 1-5 reps
Incline Bench – 5 sets of 10 reps
Blast Strap Row – 5 sets of 10 reps
Dips – 100 reps total
Reverse Curl – 5 sets of 10 reps
Friday
Squat - 3 sets of 1-5 reps
Lunges – 5 sets of 10 reps
Good Morning – 5 sets of 10 reps
Hanging Leg Raises – 5 sets of 10 reps
Conditioning: Prowler Sled pushes 2 or 3x’s a week. Battling ropes 1-2x’s a week.
Every workout I begin with a dynamic warm up and foam rolling. I always include a small upper back movement such as a facepull or scarecrow in this portion.
Current nutrition isn’t anything set (however most days look the same). Goals are pretty much maintenance (although I am itching to increase calories to put on some more size-just don’t want any fat gain during the summer months).
Current Nutrition:
Meal 1: Supershake (usually containing calorie countdown chocolate milk, blueberries, strawberries, spinach, vanilla protein, granola, nuts)
Meal 2: Greek yogurt with granola
Meal 3: Turkey and cheese on wheat
Pre Workout: 2 scoops whey hydrosylate with maltodextrin and dextrose with 5g L-Leucine
Peri Workout: 2 scoops whey hydrosylate with maltodextrin and dextrose with 5g L-Leucine
Post Workout: Lean protein with a complex carb
Meal 4: Greek Burger or Tacos (lean beef, whole wheat tortilla, 2% cheese, low fat sour cream)
Meal 5: 2 Scoops Muscle Milk
So there you have. That is my current nutrition and training program. I change my program up every 4 weeks using a block system currently.
What training methods are currently working for you? What’s some of your favorite current meals? Let me know in the comments down below!
Friday, July 24, 2009
Busy Week
Not a lot of time for writing this week. Been super busy buying a house (should be ours as long as the inspection goes good!), training clients, training myself, working on a presentation I’m presenting next week, and working on a cool new project.
So watch this, get motivated, and go train your ass off!
So watch this, get motivated, and go train your ass off!
Tuesday, July 21, 2009
Weekend Recap
I spent this past weekend at the University of Louisville with some co-workers and friends Shawn and Sam. We were attending the Kentucky NSCA State Clinic. We had a great time learning from some of the best in the industry (and one guy who I never figured out why he was allowed to present). There where a few highlights of the weekend.
• Having an old bitch try to steal our table in the bar area at P.F. Changs. There was a 1 hour 45 minute wait and the bar was first come first serve. I scoped out a table fixing to leave and we had it on lock. Then this bitch and her husband went in for the steal after we had moved over to it and was waiting it out. After some strategic body movements we ended up victorious with the table! (And got called a few names from the couple...Still don't understand why?)
• University of Louisville’s football training facility is badass. From the 16 power racks to the indoor sprint lanes, variety of bars, strongman equipment (logs, stones, tires, yoke, etc.), soft tissue toys (balls, pvc pipe), it is an unreal facility!
• The first presenter was a disappointment. Not only did he read from his PowerPoint, the video of his client’s demonstration showed some very, very shitty form. Needless to say he left after lunch when no one was talking to him…
• Mike Robertson presentation on the low back was great. I wouldn’t expect anything less form him however. Check out Mike's blog.
• Coach Adam Feit had some great practical nutrition tips for college (and high school) athletes. He was a great presenter and I expect to see him do some big things in the future.
• Coach Joe Kenn gave the best (and most practical) power clean progression presentation I have ever seen. I can’t wait to apply it with my athletes.
All in all it was a great clinic. I definitely learned some new things and was refreshed on some others. I met some great people and it was awesome to be around so many motivated trainers and coaches.
*For those who like to bet I would be betting on University of Louisville football this year. With their new strength and conditioning coaching staff they will be hard to beat. Want to see some proof of their strength? (and he’s a linebacker):
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