Why We Shouldn't Write Arnold Off - WO 3.3.1

Do I condone adultery? No.  However, I will not sit by an let the 'holier than thou' crowd sit there and trash a man who has done a lot of good in his life.  While I think over the years Arnie has gotten liberal in his politics on certain issues like environmentalism and others.  From the stand point of fitness and career I can't complain.  Take out the martial issue and Arnie does not do too bad.  But lets take a look at Arnie's record when it comes to relationships.

1. As a bachelor was Arnie a one woman guy?  No.  But nobody said anything back then because he was a bachelor.

2. What was this marriage about in the first place?  If you say anything but money and politics, you are probably wrong.  Throw in the added bonus of producing a few children and you got what this marriage was about; it was a contract marriage like it or not.  Now that the politics are over, what would be its purpose?  Trouble was on the horizon, adultery aside, no matter what.

3. People probably should refresh their knowledge of John 8 and the story of the woman caught in adultery.  The response Jesus has toward adultery is far from the response Arnold is getting from most.  Vultures always like to bring someone down because then they can pretend they are not vultures for a little while.

Probably the most interesting effect this has had is actually on another bodybuilder -- Branch Warren (congrats Branch and Trish on being expecting parents).  Normally the winner of the Arnold Classic would be the front runner to upset the Olympia champ.  Not his year and I can't help but wondering if this is part of the Arnold fall from grace syndrome.  The prestige of a contest should not be affected by the name on it but the nature of the contest itself. and the competitors.  Everyone is talking about how great Kai Greene's win was at the New York Pro a normal pro contest (against a weak field other than Ronnie Rockel) and diminishing Branch's win at the Arnold Classic which is the second most prestigious event in bodybuilding only eclipsed by the the Olympia itself.  Arnold effect?  I think so and it is very unfair to Branch Warren.  Especially since Branch has finished second or third at the Olympia the last two years. 

Knowing Branch though he will just train harder and tell people to wait and see what he brings to Olympia.  He is a solid guy and if the Olympia was decided on actual work ethic he would have won already.

Back to Arnold, the man's influence on bodybuilding and fitness is massive and for the most part positive and we can't write him off for that alone.

For me today was Chest and Biceps Day and I set three personal records: Concentration Curls, Decline Dumbbell Bench and  Preacher Curls.  In addition all my 1RMs went up for all eight exercises.  It was a good day and the DOMS are already started.

Is Working at Night Hurting MyProgress?

I had a bonus workout last night and hit my arms but the main thought on my mind was is my being a third shift vampire helpful or harmful to gaining progress. The issues are numerous.

1. Sleep - The main issue I have is sleep.  it is not just about getting enough as I am always a little short on it but sleep pattern too.  Sometimes I get to sleep in the beginning of the day sometimes because of schedule later and there really is no pattern but dealing with the week ahead.

2. Nutrition - Now given schedule what do you think nutrition is like.  Try getting regular nutrition with that schedule.  Sometimes consistency and flexibility are not good companions.

3. The Job itself:  My employer used to have regular scheduling so you knew when you were going to work and what days you had off -- no more.  Now you never know what days you are going to work or how much.  So how does one compute job calorie burn when nothing is truly consistent.

The only real solution I might have is to move back to days.

Workout 3.2.5 was a bonus workout involving arms.  It was good and tough.   

Workout Log 3.2.4 - Some Decisions

Today was shoulder day and some decisions had to be made on a lot of things but more on that in a moment.  I found one exercise that I also can max out on my available weight - Barbell shrugs.  I genetically blessed in three areas - calves, forearms and upper traps.  Not only shape but strength for all three is higher than some other parts. 

Motivation: 10

Focus: 10

Goals: Complete Workout, Establish 1RM on All Exercises

Preparation: Meditation - 5min.; Cardio - 5 min.; Visualization/Stretching

Weight Training:
Delts:
Military Press: 75x5; 95x5; 110x5; 120x5; 130x5
Front Raises: 20x5; 26x5; 30x5; 30x5; 36x3
Rear Delt Flye: 30x5; 36x5; 50x5; 50x5; 56x3
Lateral Side Raise: 10x5; 16x5; 20x5; 26x5; 30x3
Traps
Shrugs: 135x5; 205x5; 255x5; 275x5; 300x5
Upright Row: 75x5; 95x5; 110x5; 120x5; 130x3

Flexing Shoulders

Cardio: 30min. Preset #3

Training Notes:
No strength loss on the shoulders as I am being absolute strict of form.

Decision 1 - This year is going to be strictly about building mass -- no cut next summer. 
Decision 2 - Because of this the rotation is going to change: 5x5 to 4x8 to 4x10 to 4x12 then reverse back and repeat.  Rest week still every quarter.
Decision 3 - Time to get heavy with more reps - volume and high resistance together.
Decision 4 - Nutrition - 5000 to 4500 cals - I am going to control my nutrition to keep the fat monster away not a yearly cut.

Time to get some muscle size.

Workout Log: 3.2.3 - Back/Triceps - I Love Deadlifts!

There is something to be said for simplicity.  There are very few lifts that are simpler than deadlifts.  Grab the bar and stand up.  Now yo have to stand up with your legs not you back but the simplicity is great.  It is also a harder exercise than most think but I luv 'em.

Motivation: 10

Focus: 9.5

Goals: Establish 1RM for all exercises, complete workout

Preparation: Meditation - 5 min.; Cardio - 5min.; Visualization/Stretching

Weight Training:
Back
Deadlifts: 135x5; 185x5; 205x5; 220x5; 230 x5
Bent Over Row: 135x5; 150x5; 170x5; 190x5; 200x4
T-Bar Row: 90x5; 115x5; 130x5; 140x5; 150x5
Triceps
Close Grip Bench Press:135x5; 150x5; 160x5; 170x3; 170x3
Skullcrushers: 50x5; 60x5; 70x7; 80x4; 80x3
EZ Bar Extension: 60x5; 80x5; 90x5; 100x5; 106x3

Flexing Back and Triceps

Cardio: 20 min. Stationary Bike

Training Notes: I don't see too much strength loss here and that is a good thing.  I have set some lifting goals so we will see how things go.

Workout Log 3.2.2 - Legs. Is it possible?

It is two workouts in one 24 hour period.  You have to eat a lot of carbs to pull this off.  I wasn't sure what was going to happen because the last time I hit legs for strength I hit 300lbs. (all the weight I have) x12.  After the long time off I wasn't sure what was going to happen. Given the success of my Chest and Biceps workout I wondered if it was possible that I had not lost much strength here as well.

Motivation: 10

Focus:9

Goals: Complete Workout, Establish 1RM for each exercise.

Preparation: Meditation - 5 min, Cardio - 5 min. Visualization/Stretching

Weight Lifting:
Quads
Squat: 180x5; 205x5; 230x5; 275x5; 300x5
Front Squat: 150x5; 185x5; 205x5; 235x5; 250x3
Hamstrings
Stiff Leg Deadlift: 135x5; 185x5; 205x5; 215x5; 220x3
Lying Leg Curls: 90x5; 100x5; 110x5; 115x3; 115x2
Calves
Calf Raises: 185x5; 205x5; 225x5; 255x4; 255x1

Training Notes: Hamstrings are an interesting issue here. Combined with my glutes in the stiff leg deads and I do OK; isolate them and they suck.  Definitely going to have to focus on them.  Maybe put the Leg Curls first and push more weight. 

300lbs. five times on the squat is a lot better than I thought.  I have some time before I touch 5x5 again so as I save some money I can aim for more plates but I also am looking at a bench with a cable attachment.  More weight verses more variety here for all body parts.  The problem I see is that the added plates would only really be dealing with the Squat but the better bench would be hitting every body part with new stuff.  Looks like bench still weighs out ahead.  I  won't be back to 5x5 for six weeks so maybe I can get both.  I am about half way to the bench with my savings.  We will see. 

In any case, not much loss of strength here either.  That is good news.  
 

Workout Log 3.2.1 - Chest/Biceps - First Workout of Year Three

After a week off to rest and recover, I hit my first workout of the year with real enthusiasm.  My split is about focus and putting my week areas first to make them stronger.  Chest and Arms tops my list so Chest and Biceps day.

Motivation: 10

Focus: 9.5

Goals: Establish One Rep Max (1RM) for All Exercises, Pyramid Established, Complete Workout.

Preparation: Meditation - 5 min.; Cardio -10 min.; Visualization/Stretching

Weight Training: (90 to 120 sec rest between sets)
Chest
Bench Press: 135x5; 150x5; 160x5; 170x5; 180x3
Incline Bench Press: 135x5; 140x5; 150x5; 160x5; 170x2
Dumbbell Flyes: 20x5;26x5; 30x 5; 40x 5; 46x3
Biceps:
Barbell Curl: 75x5; 85x5; 100x5; 120x5; 130x3
Preacher Curl: 50x5; 60x4; 70x5; 76x5; 80x2
Standing Concentration Curls: 20x5; 26x5; 30x5; 40x5; 50x6

Flexing: Chest and Biceps

Cardio: 20min Stationary Bike -Preset 1

Training Notes: I did this one all on feel for the most part and I didn't guess to badly.  The fourth set was the 5 rep max target and the fifth set was a failure set. I wanted to get my starting 1RM for the year for all of these and I got them pretty well.  Not to much loss of strength during the cut as my 1RM for Bench, for instance, only fell about 10 lbs.
 
Nutrition this week has been a free for all but mostly my body has been craving carbs and I have obliged.  Goal is to get a carb cycling plan in place for weeks 3-6 and keep the calorie count between 5000 and 4500.  See what happens when we get there.   

Two Years of Bodybuilding

 

You know, Jack LaLanne looked really good back in the day.  What am I saying, the guy looked good probably to right up before his death for his age at any age he was.

Two years ago I got back from a vacation and realized I was a fat boy.  I was suddenly very motivated to do something about it,  I didn't want one of those 12 week and your done programs either.  There is nothing wrong with a 12 week program to get you started but to make a long term choice requires a long term approach.  After 12 weeks then what?   I was looking for more of a lifestyle transformation. 

Bodybuilding fit the bill.  I added the idea of health and flexibility and I got a program that in the first year helped me drop from 337lbs. to 262lbs. That year I also watched my body fat drop from 28% to about 7% based on the three site method on myself.

This year has not been as dramatic but it still has been a great ride.  The heaviest I ever was this year was 285lbs. and I got down to 265lbs. and could not break through that barrier no matter how hard I tried.  Indicates some muscle gain but not a lot.  Bodyfat % hung out at 7% form most of the year until my recent cut dropped it to 5.5% the last few weeks, 5.25% today.

Lessons this year:

1. Nutrition is as important as training - missing meals and too many cheats and all that work in the gym goes bye bye.  You will hear some people say nutrition is 80% but all they are doing emphasizing the point.  Simply put training damages the body, nutrition builds it.  Good Training will get you some results but nutrition puts it into overdrive and gets stuff done.

2. Patience.  Not my daughter, the virtue itself.

3. Relax.  Anxiousness and nervousness shortcut your gains.  Learn to chill.

4. Vary everything.  My training was more effective when things changed and challenged my muscles more often in different ways.

5. Volume is what works for me.  More sets with low reps did gain me some strength and I need that but what gave me growth was more reps at the right weight.  I beginning to think that the nature of my body may have more slow twitch fibers because every time I do more reps it works.  20-24 sets on a body part, yeah that's a lot but it works.  Along with pushing to failure on the last set or even adding an exercise if I don't feel that my muscles have been challenged takes it that much farther.

If one thing had changed I am not a fat boy anymore.  I am back to being what I was a long time ago -- an athlete.  My skin does not fit anymore, but what is underneath has good endurance, strength and muscle tone.  I feel great and I have the goal of competing sometime in 2014.  Year three is coming up and I am ready to change and grow the way I need to grow and change.             

Three Weeks Out, Next Year and Other Random Thoughts.

A Young Bill Pearl.

Well, I am three weeks out from the end of year two of my bodybuilding journey and If I have learned one thing it is to trust my instincts more than trainers in magazines.  This year was not as successful as I had hoped and it is probably because I thought too far ahead.  The problem with long range planning is that you can sometimes feel obligated to follow it even when it is not working so well.

The other thing I have learned is the value of consistent nutrition and nutrition planning.  Skipping a meal or not eating clean can be more detrimental than missing a workout.  Right now, I have three weeks of an extreme cut diet of 2000 calories a day with no, I repeat NO cheating.  This going to be tough.   Life has a way of throwing temptations in your face as fast as or faster than you can manage. 

I now am aware that my body reacts far better to high volume than high weight but having the weight be as high as possible for that volume is very important.  I also am very aware of my goal to look good year round.  That has cause me to look around and see if there is way to change things up constantly and have a diet that gives both growth and keeps the fat monster at bay at the same time. I think I have an answer.

1) My training is going to be constantly changing from week to week.  There is a little pattern to it but the idea is to be different every time I hit the body shop.  I am following a six week cycle. 

a) Week 1 - Strength and Power 5x5
b) Week 2 - Mass Building 4x8
c) Week 3 - Mass Building 4x10
d) Week 4 - Mass Building 4x12
e) Week 5 - Mass Building 4x15
f) Week 6 - Cutting - 3x25: Double Cardio

I want to repeat this two time and then have a reset week.  There is also the fact I want about 20 sets each workout.  That means four to six exercises per body part depending on the week.  The sole exception will be Strength Weeks where there will be one exercise for building strength and another based on building power.  After going through this cycle twice -- reset week.  I think with this I can have consistency but variety as well as flexibility when I sense something is not working.

2) Nutrition will be another matter, Week 1 and the reset weeks will be a free for all.  Clean but eat a lot.  Weeks 2-5 I am going to carb cycle.  On high carb day which will coincide with leg day, one medium carb day which is also back day and the rest low carb with everything else.  Cut week will be all low carb.

3) Other things include a simple but changing training split, a commitment to regular cardio with double during cut week.  Changing exercises and exercise order every cycle will help too.   During mass building I want to pyramid up as well and use other advanced techniques when I can like partial reps, failure, and rest pause.

4) Supplements - simple, basic but effective.  If it does not work in a couple cycles -- it gets dumped.

The focus for this year is to gain mass but stay lean.  I am not going to focus on a particular body part this year.  I want mass all over and then next year I can see what needs fixing.

5) I am going to try to do something with this loose skin of mine and get more acquainted with the skin care side of this business next year.  Tanning and all that. 

Three more weeks.  August 15th is coming soon.

The Mass Monsters Brought It on Themselves and Other Thoughts on the New Physique Classes

Dana Linn Bailey (pictured above) made history by winning the first ever women's physique class at the NPC Junior USA Championships and now the world of bodybuilding will never be the same again.

The new Physique classes for both men and women has drawn a lot of fire from traditional bodybuilders and praise from others so I thought I would weigh in as it appears that it may gain in popularity.  I have a few observations and comments:

1. The mass monsters brought it on themselves:  For the last ten years or so or maybe longer, probably after Ronnie Coleman came out with his 3.0 version of himself (huge and freaky), the focus has not been on the trifecta of judging: Proportion, Symmetry and Size in equality but Size has superseded the other two in importance.  This is in part due to the bodybuilders wishes and that judges have allowed it.  The fact that the insiders let this go on has caused outsiders to stay away in part because they didn't see anything they liked.  The general population wants to see bodies that are appealing.  Sorry big without proportion or symmetry does not appeal to many people.  Men's bodybuilding, by focusing so much on mass, has eliminated some really good competitors in the past because of it but when we get to the women this becomes more seen.

Above is a picture of the reigning Ms. Olympia, Iris Kyle.  Now when you compare her to Dana above, I ask you which one of them is more feminine?  Which one looks more like a girl?  Iris Kyle has won for good reason given the criteria she has been judged by, I am not trying to take anything away from her, but the muscles she has developed look like men's muscles and it is because of the mass monster syndrome.  This is a far cry from the days of Cory Everson's (below) days as Ms. Olympia and because of it the popularity of women's bodybuilding has dipped:

As you can see there have been a lot of changes for women and in my humble opinion not for the better and the reaction has been to create a new class where proportion and symmetry are back in the game.  If the mass monsters had not pushed their game so hard and the judges gone along with it; it would have never happened.  It is a reaction to a takeover by the mass monsters and it is gaining steam.

2. This is supposed to be about health not big:  Ultimately the promoters of bodybuilding and fitness have always said that this is about health and being healthier.  My question is muscle obesity healthy?  When you get reports of guy so big they can hardly move, you begin to wonder.  Weight, regardless of where it is located (muscle or fat) is weight and it strains the heart.  What the characteristics of proportion and balance do is provide balance so a competitor has to work on other things besides size.  I believe flexibility and heart health should play a role and the new Physique classes take us back to the days of Jack LaLanne, Reg Park and other classic guys who we should honor as it was about health to them.

3. More options equals more participation:  What the sport of bodybuilding and fitness needs is growth and another class will do that.  One of the things that this is doing is giving more opportunity to people who would otherwise not really fit.  Dana Linn Bailey is  perfect example of this.  She is too big to place well in Figure (12th at the NPC Team Universe Championships in 2010) but she is too small to place well in women's bodybuilding.  Physique fits her very well because she has the right amount of form, symmetry and size for balance and she is not the only one in this situation.
 
While the classic bodybuilders on the men's side can gripe about it, it means that some of them can keep competing when the muscles shrink as the 'pretty boys' class can do just that.  Hey, if I could look like a men's model at age 60 and still compete in Physique, I would do it and I think a lot of other people are going to feel the same.

It ultimately equals more competitors and that means more fans.

4. Ultimately it is the fans that will decided what goes.  If people don't like it it will not be bought and it will go out of business.  For myself I am not sure about Men's Physique, but I know women's has my interest because that is the kind of muscle that I find appealing on a woman.  It is sexy muscle and that is why in women's competition, I think it will go very well.

IMHO

Workout Log 2.48.1 - Chest, Triceps and Delts - Body Stat Notes.

Today was Chest, Tri and Delt day,  I also hit the one hour mark for cardio.  It was hot today and I think I must have lost a few pounds just to sweat loss.

Motivation: 9.5 had to work myself up to it a little today.

Focus: 9.5 - small distractions

Goals: Good prep, Good mind-muscle connection, complete workout -- all done.

Preparation: Meditation - 5 min. Cardio: 10 min. visualization/stretching

Weight Training: (15-20 reps)
Chest:
Bench Press: 110lbs. 20-17-12
Incline Dumbbell Press:30 lbs. 20-20-20
Triceps:
Dumbbell Extensions: 60lbs. 20-20-20
Lying Dumbbell Extensions: 20 lbs. 20-20-20
Delts:
Lateral Side Raises: 20 lbs. 20-20-20
Dumbbell Press: 20 lbs, 20-20-20

Cardio: 1 hour. Preset #5 plus #6

Training Notes:  This was a lot easier than last time I did this workout.  Need to add weight in a lot of areas.

Body Stats Notes: dropped 1.4 lbs. this week no change in body fat %.  Water loss probably given the heat.  Diet is adjusted down slightly and no cheating this week. 

Workout Log 2.47.5 - Legs

This is actually Saturday's workout.  For some reason I did not log it in.  Getting forgetful, are there exercises for the brain?  This one is a harder version of 2.47.1 with more weight and more cardio.

Motivation: 10 - no problem

Focus: 9 - not bad but my mind wandered a bit.

Goals: Good Preparation, Good Mind-Muscle Connection, Complete Workout - nailed them all.

Preparation: Meditation - 5 min.  Cardio: 10 min.  Visualization Stretching

Weight Training: (15-20 reps) Rest 30 second between sets / 90 secs between exercises.
Quads:
Leg Extensions: 120lbs. 20-17-16
Squats: 150lbs. 20-20-20
Hamstrings:
Stiff Leg Deadlift: 115lbs. 20-20-20
Leg Curls: 60lbs. 20-12-10
Calves (15-25 reps)
Calf Raises: 135lbs. 25-25-20

Cardio: 50 min. Stationary Bike (Preset #1 plus Preset #4)

Training Notes:
This one killed my hamstrings.  Going to keep it but up the weight.  Trying to get my rotation in as many times as possible in the these six weeks.  For cardio.  Preset #4 was starting to get difficult in very real ways. 

Workout Log: 2.47.4 - Abs

Today completes my split which will I will repeat as much as possible over the next six weeks.  Abs are about reps and variation.  I added more cardio and by the end of the week I should be at one hour. 

Motivation: 10 - Rabyd Dogg

Focus: 9.5 - Good.

Goals: Good Preparation, Good Mind-Muscle Connection, Complete Workout - Done and done right.

Preparation: Meditation - 5 min. Cardio: 10 min. Stretching/visualization

Weight Training: 30 sec rests between sets.
Upper Abs
Medicine Ball Crunches: 40-40
Weighted Crunches (45lbs.) 35-35
Lower Abs:
Medicine Ball Reverse Crunches 40-40
Hip Thrusts: 40-40
Obliques:
Barbell Side Bends: 40-40
Barbell Twists: 40-40

Cardio: Stationary Bike: 40 min. Pre-set 1 followed by Pre-set 2

Training Notes:
Cutting is more about cardio and nutrition than anything else.  The Weight training is more about keeping the muscle than building it.  It also activate the fat burning of the muscle by leaning the muscle out.  This split is quick and dirty but it is going to work as long as I keep challenging myself with the weight levels.

Two Workouts, One Day - WO 2.47.2 and 3

July 6th and its double workout time.  I did the first at midnight to about 2 in the morning and the second after sleeping the morning and part of the afternoon from 4pm til 6pm.  The life of the third shifter and bodybuilder.  I think one of the obstacles to gains has been my third shift lifestyle and maybe it is time to change that.

Workout 2.47.2 (That's year 2, week 47, 2nd workout.) - Chest, Triceps and Delts.

Motivation: 10 - trimming the fat is actually easier to stay motivated for than gaining muscle.

Focus: 9.5 - couple distractions but good.

Goals: Good preparation, good mind-muscle connection, complete workouts - hit them all today.

Preparation: Meditation - 5min, cardio -10 min, stretching/visualization.

Weight Training: (15-20 rep target)
Chest:
Bench Press: 115lbs. 20-15-10
Dumbbell Incline Press: 30lbs. 20-20-15
Triceps:
Dumbbell Extension: 60lbs. 20-20-16
Lying One Arm Extension: 20lbs. 20-20-15
Delts:
Lateral Side Raises: 20lbs. 20-20-18
Dumbbell Press: 20-20-16

Cardio: Stationary Bike Pre-set #2 - 20 min.

Workout 2.47.3 - Back, Traps, Biceps and Forearms

Motivation: 10

Focus: 9.5

Goals: Same as 2.47.2 - got em all again

Preparation: Meditation - 5 min, Cardio - 10 min, Stretching/Visualization

Weight Training:
Back
Deadlift: 115lbs. 20-20-20
One Arm Row: 50lbs. 20-18-16
Traps:
Dumbbell Shrugs: 60lbs. 20-20-20
Dumbbell Rows: 20lbs. 20-20-15
Biceps:
Alternating Dumbbell Curls: 20lb. 20-20-20
Preacher Curl: 30lbs. 20-20-40
Forearms:
Roll Ups: 8lbs. 3 sets complete.

Cardio: 30min. Stationary Bike - preset 3

Training Notes:
I love the new Bike -- with variable resistance and several preset workouts it makes cardio challenging at least once you get up to the 30 min workouts.  I did OK setting the weight levels on workout 2.47.2 but 2.47.3 I undershot in a couple areas. I will make the necessary changes the next time around.

Workout Log - 2.47.1 - Legs (with Nutrition Notes)

I decided to make my first workout of my second cut this year to be legs.  I have been not doing much for three week so I wanted to hit it hard and make my Legs cry for mercy.  Upped the reps range to 15-20 and did not increase the weight too much.  I have a new stationary bike so I wanted to try it out by using one of its preset routines -- 20 minutes with resistance range from 1-5.

Motivation: 10 - wanted to start off right.

Focus: 9.5 - really no problem with only one or two lapses in concentration.

Goals: Complete Workout with Good Preparation and Mind-Muscle Connection

Preparation: Meditation - 5 min.; Cardio - 5 min.; Stretching / Visualization.

Weight Training: (30 sec. rest between sets / 90 sec. rest between exercises)
Quads:
Leg Extensions: 100lbs. 20-20-20
Squats: 135lbs. 20-20-20
Hamstrings:
Good Mornings: 115lbs. 20-15-15
Leg Curls: 60lbs. 20-15-15
Calves
Calf Raises 135lbs. 25-25-20

Cardio: 20 minutes - Preset 1 - Heart rate was solid but this was fairly easy.

Training Notes:
Going to raise the weight levels for Quads, it was too easy.  Everything else was tight though and I love my new bike.  It has 7 more preset routines that I will try over the next couple weeks.  after three weeks the rep ranges will shift to 15-25. 

Nutrition Notes:
Day One of Cut #2 for the year. Calorie Range will be 3000-2800 for the next three weeks with minimal cheating.  The last three weeks I will drop it to 2200-2000 calories and no cheating.  Salt as a seasoning is OK until the last week.   

Body Stats - Week 46 - Pre-Cut Goals.

Prior to any Cutting Diet, it is helpful to have some sort of goals and body stats are a way of setting them.  Looking at the raw numbers my trip to Romania actually did me some good as I dropped down to 269lbs. Gained it all back to 271 with the last week back home but my biggest fear of gaining too much weight never came about as I am pretty much where I was when I left. My leg and hip measurement shrunk as well and that gives me mixed feelings.  If I am losing body fat it would be OK but this may be muscle loss as my body fat did not budge.  All that walking in Budapest, Hungary and Oradea, Romania seems to have trimmed my legs down by purging water.  

What I would like to see is my muscle restored by keeping fluid intake up and also see some more fat loss past my previous point last year.  Last year I achieved 5% body fat (the way I measure it) and 262lbs.  I think in the next six weeks it may be reasonable to try to break the 5% ceiling, say 4.5% and also drop 15 to 20 more pounds (256 to 250lbs.).  It is doable as long as I keep strict diet and do lots of cardio over the next six weeks. 

Workout Log: 2.46.2 - Abs

Simple but intense Abdominal workout today.  Got up late so I needed something that could be done quickly.  Only 30 seconds between sets and one minute between exercises so this was fast.  Only two sets each exercises but the second set was till failure.

Motivation: 9.5 -- not as good as yesterday but no problem.

Focus: 10 - so quick it was impossible to think of anything else.

Goals: Complete workout, Good preparation.

Preparation: Meditation - 5 min., Stretching

Weight Training:
Upper Abs
Medicine Ball Crunch (arms extended) 35-40
Weighted Crunch (45lbs. plate) 35-35
Lower Abs
Medicine Ball Reverse Crunch: 35-35
Hip Thrusts: 30-30
Obliques
Barbells Side Bends: 30-35
Twists: 35-40

Training Log: Abs are tight now and it was pretty good to work them.  Quick but effective.

Workout Log 2.46.1 - Chest, Biceps, Triceps

Back home and back at it.  Today I wanted to so something I like to do and that challenges me.  Still no cardio today but I am thinking about a new stationary bike come next week.

Motivation: 10 - man I have missed this.

Focus: 9.5 -- really on it today.

Goals: Complete workout, Good mind-muscle connection, good preparation.

Preparation: Meditation - 5 min., Stretching

Weight Training:
Chest
1. Bench Press: 115lbs: 15-15-12
2. Incline Dumbbell Press: 40lbs.: 15-12-12
3. Dumbbell Flye: 30lbs. 15-15-15
Biceps:
1. Preacher Curl: 40lbs.: 15-15-15
2. Hammer Curls: 30lbs.: 15-15-12
3. Alternating Dumbbell Curl: 20lbs.: 15-15-15
Triceps:
1. Close Grip Bench Press:115lbs. 15-12-12
2. Dumbbell Extension: 70lbs.: 15-15-12
3. Single Arm Dumbbell Extensions: 30lbs. 15-12-12

Training Notes: Hit all my goals today.  DOMS (Delayed Onset Muscle Soreness) was good sign that things were solid today.  Good motivation and focus.  One of the best workouts I have had from the standpoint of enjoyment. It is good to be back home.

Workout Log - 2.44.1 - Abs

Abs day.  Just a simple workout to tighten things up.

Motivation: 9 - Solid

Focus: 8 - too many things on the mind.

Goals: Complete Workout, Good Mind-Muscle Connection, Good Preparation

Preparation: Meditation - 5 min. / Visualization / Stretching

Weight Training:
Upper Abs:
Medicine Ball Crunches (15lbs.) 30-30
Crunches: 30-30
Weighted Crunches: (45lbs.) 30-30
Lower Abs:
Reverse Medicine Ball Crunches: 30-30
Hip Thrusts: 30-25
Obliques:
Barbell Twists: 30-30
Barbell Side Bends: 30-30

Training Notes: Solid but distracted.  I hate it when things are on the mind no matter what you try to do to get them out.

Workout Log 2.43.3 - Shoulders

Shoulder Day sometimes can be difficult mostly because my shoulder have great endurance, but they lack in strength and size compared to some of the other parts of my body.  About the only thing i feel really confident about is my traps.

Motivation: 9.5 - Very High, but I hate distractions right before

Focus: 9 - Solid

Goals: Complete Workout, Good Mind- Muscle Connection, Good Preparation

Preparation: Meditation - 5min.; Visualization / Stretching

Weight Training:
Delts:
Dumbbell Lateral Side Raises: 20 lbs.: 15-15-15
Dumbbell Front Raises: 20 lbs.: 15-15-15
Dumbbell Press: 30ls.: 15-15-15
Traps:
Upright Row: 85lbs.: 15-10-10
Shrugs: 155lbs.: 25-25-25
Dumbbell Shrugs: 60lbs.: 25-25-20

Training Notes:
Not a tough day, but my shoulders are sore.  No cardio is going to slow progress so I will have to do something about that when I get back from Romania.  The weather has gotten really cold for this time of year too: 64 degrees today.

Workout Log: 2.43.2 - Legs

Leg Day is always a challenge.  It simple is the largest muscle group and offers a cardio workout at the same time.  A always try to isolate the different parts of the legs: Quads, Hamstrings and Calves.  Today I wanted to really nail things and have a short but intense leg workout. 

Motivation: 10 - looking forward to this one.

Focus: 9

Goals: Complete Workout, Good Mind-Muscle Connection, Good Preparation

Preparation: Mediation - 5 min. , Visualization / Stretching

Weight Training: 30 secs. between sets, 90 secs. between exercises
Quads:
Leg Extensions: 120lbs. 15-15-15
Squats: 205lbs. 15-15-15
Front Squat: 150lbs. 15-12-12
Hamstrings:
Dumbbell Stiff Leg Deadlift 60lbsx2:15-15-15
Leg Curls: 70lbs. 15-15-12
Calves:
Calf Raises: 135lbs. 25-25-20

Training Notes:
If there is anything negatively affecting my workouts it is energy level.  To counter this I have been making the workouts shorter but more intense.  So far so good.  The diet I am on really does not have carbs so it helps to keep thing high rep but low resistance.

Workout Log: 2.43.1 - Back/Chest Supersets

I love supersets for two reasons: 1) The are challenging and 2) the speed up the workout so you spend less time working out.  Doing two exercises back to back then resting is the norm here.  In this case, I decided to put push: chest exercises back to back with a pull: back exercises.  It made or a shorter but very intense workout.  It was also over 85 degrees today so even better.

Motivation: 10 - very ready to get going.

Focus: 8.5 - solid but distracted at times.

Goals: Complete Workout, Good Mind-Muscle Connection, Good Preparation

Preparation: Meditation - 5 min., Visualization with Stretching

Weight Training: Back/Chest Supersets (12-15 rep range): 45 secs. between sets, 2 minutes between supersets.
Superset #1:
Bench Press: 120lbs: 15-15-15
One Armed Row: 60lbs.: 15-15-12
Superset #2:
Incline Bench Press: 115lbs: 15-15-15
Rear Delt Flye: 30lbs.: 15-15-15
Superset #3:
Deadlift:135lbs. 15-15-12
Dumbbell Flye: 30lbs.: 15-15-15

Training Notes: I really wanted to add some Cardio today, but in the end it hardly matters.  I was sweating pretty profusely and pushing it pretty good.  my only complaint at this point is my energy level is dropping pretty quickly because of my cut diet.  The goal of getting my body to tap into reserves (fat) seems to be working. Four workouts then Romania where both my ability to exercise and stay on nutrition will be challenged by the unknown.

My Supplements - Superpump Max by Gaspari Nutrition

Gaspari Nutrition Superpump Max, Blue Raspberry Ice, 1.41-Pound

Yeah I use dietary supplements,  Mostly because my body does not produce all the things I need to do what I do.  why?  Because I am over 40 that's why.  Supplements are an attempt to balance the scale of life.  Not to mention that I simply can't afford all the meat I need to get the protein level needed.  This supplement is not a protein one, but you get my point.

I have been using SuperPump Max as a Pre-Workout Supplement for about 70 workouts or so.  I have bought two canisters of Blue Raspberry each with 40 doses.  This indicates how potent this stuff is.  Most of the time I need only one scoop, if I need a second I can usually tell in a few minutes because it works fast.

The purpose of SuperPump Max and its claims  are 1) To increase endurance, 2) Fights Muscle soreness and fatigue, 3) Increases Nitric Oxide Levels and 4) improves the Utilization of Amino Acids.  As a Nitric Oxide Booster it opens the blood vessels and allows nutrients to get to the muscles faster.  Along with some other ingredients this is supposed to help you during a workout to get going and stay going. 

I would say I can verify that this stuff works.  Every time I have used it I get a rush and it does not take long.  My workouts have greater intensity because my body has the ability to grab the nutrients it needs and use them quickly.  I can honestly say that the first three claims are very true. 

From an affordability standpoint this is not bad at all.  I get 35-40 workouts each canister and I can tell you that beats a lot of other NO boosters I have tried where two scoops is the normal dose.  You get better than what you pay for with SuperPump Max.

Rating: 9 out of 10

Body Stats - Year 2, Week42

Weight: 273.0 (Last week: 270.6lbs.)
Body Fat %: 6.23 (Last week: 5.56%)

A small step backwards, but not completely unexpected.  There are two reasons I am not surprised: 1) I am coming off a cold and now my body is in rebuild mode - I have experienced this before.  2) The weather - the human body changes as things warm up - fat expands too.  Makes measurements grow.  Experienced that before too.  Just a couple more reasons why body stats only really provide a basic general idea of what is happening but should never be a real basis for motivation.

Muscular Development - June 2011 - Review

Muscular Development Magazine (MD) June 2011 features Arnold Champion Branch Warren on the cover. This issue is all about Branch and all the other MD athletes that did well at the Arnold Classic.  I really was a great contest for them  and it makes them a real threat at Olympia.  In this issue, MD was blowing it own horn a bit but 'it ain't braggin' if you did it'.

Best Quote: "Everything I have, I owe to Bodybuilding.  People ask me where I got my work ethic and my  discipline and it was from bodybuilding" - Branch Warren (p.180)

Highlight Article: "Is Arnold Champ Branch Warren the Next Dorian Yates?" -- This article explores exactly this question and the parallels are tight -- Dorian and Branch both work hard and do not care about what others think.  They both overcome genetic limitations through hard work.  Yeah, I think it is possible. (p. 176-187)

Best Regular Feature: At the risk of being redundant, No Juice Bodybuilding on p. 262 hit it again.  Layne Norton strikes again about not being a hater but instead focusing on self improvement.  Sorry the guy is really resonating with me right now.

Notable Articles:
1. Team MD invades the Arnold: Branch Warren, Dennis Wolf, Victor Martinez and Evan Centopani -1,2,3,4 at the Arnold Classic.  Team MD interviews and a good look at each athlete. (p. 158-169)
2. Biceps Blitzkrieg! -- Dennis Wolf's bicep workout. (p192-201)
3. Victor Martinez Bigger and Better: Great look at The Dominican Dominator current Training and thus why he is re-surging. (p.204-213)

Duds:
1. Ramblin' Freak -- don't read it anymore, the f-word is substituted for the actual English language.
2. Any article about drugs and drug use in bodybuilding.  Trust me, I know that the whole issue is not as bad as people say, but by doing these your are endorsing the breaking of the Law.  I know some are legal, but it is the appearance of evil that bothers me.  Plus, being an natural bodybuilder, I can't use them.

Graphic Content Review:
MD is brilliant at times: their black and white photos are some of the best in the business.  However, they get both repetitive in their graphics and their overuse, in my opinion of black and white backgrounds.  There regular features never change their graphics.  You can definitely see that they are more concerned about other things than their graphics.

Eye Candy:
This month we have a triple threat: Bikini Competitors  Nicole Nagrani, Sonia Gonzales and Nathalia Melo.  MD does it right when it comes to eye candy this month.  Three top competitors wearing the bikinis they make look good in competition is the way to go.  Also, these ladies finished first, second and third respectively, so it was a top championship lineup.

Rating: 3 and half stars: Good at times, but lagging behind at times.  I liked the interviews and as always MD has lots of good info to digest.  Good to see Branch Warren and the rest of Team MD get their due respect as well.

Workout Log: 2.42.4 - Abdominals

Abdominals.  To be honest I don't training these much except during cutting.  The rest of the year there are several lifts that hit them, namely the big two of squats and dead lifts.  In addition, there is probably not a single exercise I can think of that abs are not used as a stabilizer group.  That said the goal for me with abs is to see them.  I actually have always had strong abs with good endurance.  The only real problem about getting fat is that they get covered over.  Getting a six pack, by all accounts is about two things: nutrition and fat burning and that means low carbs, sugars and salt with cardio.  Problem -my main source of cardio is broken so I decided to improvise and basically make rest periods today really short as well as have a ton of exercises.

Motivation: 10 - I was ready to get at it today.

Focus: 9 - Solid, not much mind wandering, mostly every exercise came so fast in the rotation I didn't to have much time to think of other things.

Goals: Complete Workout, Good-Mind Muscle Connection, Good Preparation

Preparation: Meditation, - 5min.; Visualization with Stretching

Weight Training: 15-25 reps, 30 seconds between sets, 60 seconds between exercises
Upper Abs:
Medicine Ball (15lbs.) Crunches Arms extended: 25-25
Crunches: 25-25
Weighted Crunches: (45lb. plate): 25-25
Lower Abs:
Medicine Ball Reverse Crunches: 25-25
Hip Thrusts: 25-25
Leg Raises: 25-25
Obliques:
Barbell Twists: 25-25
Side Bends: 30lbs.: 25-25
Barbell Side Bends: 25-25
Combos:
Air Bike: 25-25
Double Crunches: 25-25

Training Notes:
OK.  I also find Abdominals easy from a lifting stand point.  Maybe some trainer could design me a workout that would challenge me, but so far anything I have tried does not stop me from finishing.  Right now I am in a quandary about what to do after my Romania Trip: 1) - Come back and strength lift so that year three will be all mass building or 2) - do a cut for 7 weeks to try to lose more fat and tighten up my loose skin.  Both would have benefits. 

Musclemag International - Abs Special - Review

Musclemag International (MMI), on occasion at the right times of the year , will put out a special issue to deal with the goals for that item.  In this case it is about having those abs for the beach.  This is more of a reference tool than an actual magazine, but it bears looking at for potential.  That is Jeremy Patterson on the cover.

Best Quote: 'Keep in mind that you biggest roadblock...is complacency." Bill Geiger (p. 23)

Feature Article: The heart and soul of this special edition is the 60+ ab exercises that are fully illustrated with advice on each one.  Divided by abdominal area: Upper, Lower, Obliques and Combos.  The specific anatomy of each exercise is illustrated as well.  This section also offers a difficulty level for each exercise as well. (p.39-104)

Notable Articles:
1. Six Week, 6 Pack Starter Guide: Good overall article laying out the groundwork for abdominal training. (p.106-115)
2. Cardio the Lean Maker: Good article on the purpose of cardio in an ab training program.  it includes different intensity levels (p. 116-123)
3. Six Weeks to a Lean Physique: Nutrition article giving a six week program to cut weight. (p.124-131)

Graphic Content Review: There are lots of things to consider in this one.  MMI's regular magazine always does a good job with graphics.  This magazine is no exception.  The real issue is are the graphics useful as this is a training guide.  The fact that a magazine would take the time and illustrate over 60 abdominal exercises with photos, giving a page for each one, is a testimony to a commitment to quality work.  In addition the photos are top notch.  Well done.

Rating: 4 and a quarter stars.  This is a very well don training guide.  You could keep this one on the shelf as a reference tool for all things involving abdominal.  I know it is causing me to rethink my strategy for the rest of the summer. 

Workout Log 2.42.3 - Back, Biceps and Forearms.

Yesterday's workout handed me a large problem: My stationary bike broke, the pedal and the pedal arm simply snapped off.  That meant a cardio issue not just for today but the future.  Yeah, there is a treadmill in the shop too, but I am not sure how my knees and ankles will take it.  That is part of the reason for the bike.  To overcome this problem I decided to superset my workout.  Supersets are putting to exercises together and taking no break.  The only rest you get is a short one between the double set.  It really can shake things up for your muscles but it also can be a workout for the heart and lungs as well.

Motivation: 9 - it was a little harder to get motivated because I had to rearrange my plans on this one.  I hate that but I roll with it because the alternative is to do nothing.

Focus (New): I want to start asking a different question: How focused was my workout today? Today was a 5 out of ten because I was focused some times and other times my head was out of it and somewhere else.

Goals: Good Preparation, Good Mind-Muscle Connection, Complete Workout

Preparation: Meditation - 5 min. Visualization/Light Stretching

Weight Training:
Superset #1:
Deadlift: 135lbs.: 15-15-15
Alternating Dumbbell Curls: 26lbs.: 15-12-12
Superset #2:
Bent Over Row: 135lbs. 15-15-15
Preacher Curl: 46lbs: 15-12-12
Forearms:
Behind Back Wrist Curls: 115lbs.: 15-15-15
Wrist Roll Ups: 8lbs. (3)

Today was difficult and in part is that my preparation usually includes 10 min. warm up cardio to get the blood pumping.  Without it, I felt a little down and it did not get better.  Despite that I still finished. 

Workout Log 2.42.2 - Chest, Triceps, Delts

Today I was in a mood and to be quite frank needed to burn off some steam.  I also have been greatly encouraged by my recent workouts so I upped the intensity.

Motivation: 10 - Definitely I was at Rabyd Dogg level.  Warning approaching me in this state can get you bit as this dog does not bark, he bites.

Goals: Complete workout, Good mind-muscle connection, good preparation.

Preparation: Meditation - 5min. Visualization/Light Stretching, Cardio: 10- min.

Weight Training:
Chest: 12-15 reps
Bench Press: 120lbs.: 15-15-15
Incline Dumbbell Press: 40lbs.: 15-15-15
Dumbbell Flye: 40 lbs.: 15-15-12
Triceps: 12-15 reps
Close Grip Bench Press: 115lbs.: 15-15-12
Lying Skullcrushers: 40lbs. 15-15-15
Overhead DB Extension: 60 lbs. 15-15-15
Delts: 12-15 reps
Lateral Side Raises: 20 lbs.: 15-15-15
Front Raises 20lbs.: 15-15-15
Dumbbell Press: 30lbs. 15-15-15

Cardio: 24min. Stationary Bike - the Bike broke right in the middle of the workout.  So I was still angry coming off the workout.

Training Notes: Solid workout and complete except for my bike breaking beyond repair.  What does that mean.  Well, I can do a couple things but what I will probably do is form my weight lifting into circuit and superset routines with very little rest time in between anything.  It means also I can add more exercises but i will have to keep things light so I can finish.  

The Significance of Kai Greene's Victory at the New York Pro

Kai Greene's Victory at the New York Pro a couple days ago indicates that he is most definitely back in the game, but it has an even greater impact down the road as we look at the Mr. Olympia contest in September.  It now means that things are shaping up for one of the toughest Olympia's ever.

Jay Cutler, the current Mr. Olympia, has stated repeatedly that he wants to win the next one and have there be no doubt as to why he won.  After last years squeaker I can understand why as many still claim the Phil Heath won the thing if prejudging actually counted for something.  The problem for Jay is that as this year has gone by, the field has not gotten easier to beat but harder.  It is like the pack of wolves nipping at his heals senses weakness and is ready to bring him down.  Sorry Jay but I don't think a clear victory is in the cards this year.  There are simply to many good competitors.

Phil Heath has been training all year with only one thing in mind -- winning the Olympia.  He has done nothing but aim at this event.  He is going to be even tougher to beat than last year.

Branch Warren is now the winner of the Arnold Classic and that means he also is a number one contender.  The guy has from now till Mr. Olympia to train and get ready.

Two other guys are surging right now and look really really good - Dennis Wolf and Victor Martinez.  Both of them came very close to winning the Arnold Classic.  If they keep surging, they will be right up there with the rest of them.

Evan Centopani can't be counted out as a dark horse either.  He may be new but he is definitely reached the status of player.

Now, there is Kai Greene and Kai looked very good a few days ago and if he looks even better at the Mr. Olympia that contest between Kai and Phil will indeed take place along with all the rest thrown in as well. 

In short, there are a whole pack of competitors that could take Jay's crown this year and I am banking that one of them will succeed.  Sorry Jay, I think it will be too much to hold off more than one.  Last year you really only had Branch and Phil to worry about.  This year, it is going to be Branch, Phil, Dennis, Victor, Evan and yes indeed -- Kai Greene.  This is shaping up to be very interesting indeed.

Workout Log - 2.42.1 - Quads, Hams and Calves

Today it was time to test how good I really feel and hit the legs and increase the cardio.  I think my cold is just at the point of getting rid of phlegm out of my system.  The weather was finally cooperating with my cut as it was both warm and humid.  Perfect for getting a sweat on.

Motivation: 9.5 - feeling better and ready for a challenge.

Goals: Complete workout, good mind -muscle connection, good preparation.

Preparation: Meditation - 5 min., Visualization/Light Stretching, Cardio - 10 min. Stationary Bike.

Weight Training
Quads: (12-15 reps)
Leg Extensions: 120lbs. : 15-15-15
Squat: 205lbs. : 15-15-15
Front Squat: 150lbs. : 15-15-15
Hamstrings:  (12-15 reps)
Stiff Leg DB Deadlifts: 50lbs. x 2: 15-15-15
Leg Curls: 60lbs. : 15-15-15
Good Mornings: 115lbs. : 15-12-12
Calves: (15-25 reps)
Calf Raises: 115lbs. : 25-25-25
Single Leg Calf Raises : 25-20-15

Cardio: 20 min. Stationary Bike

Training Notes:
Definitely hit all my goals and it is clear that the negative energy effects of my cold are over.  Time to hit this cuts last week and make it effective.  Hopefully I can continue to add Cardio the rest of the week and get up to an hour on Saturday.

Musclemag International - June 2011 - Review

Musclemag International

Musclemag International's (MMI) June 2011 edition feature Ronnie Coleman on the cover.  The magazine promises to be an extreme muscle gain issue.  You know for a guy who is 'retired' from the sport of bodybuilding, Ronnie Coleman still gets some serious press.  Guess being a former 8 time Mr. Olympia will do that for you. 

Best Quote: "Bodybuilding is a tough sport because you have to do it from the time you get up until the time you go to bed, every day." - Ed Nunn (p.235)

Highlight Article: "Extreme Mass, Extremely Fast" - This article is quite long and covers every aspect of mass building from training split, rep ranges, routines and principles for individual exercises.  I am definitely going to file this one away for my next mass building cycle. (p. 120-150)

Best Regular Feature: "The Big Risk of Beach Muscle Training" - There are a lot of guy that train only for the beach muscle, this article reminds all of us that this is not only stupid from a bodybuilding point of view, it is also a health risk during training. (p73-74)

Notable Articles:
1. "Explosive Lifts for Extreme Growth" - Good article on the potential for power lifting to help the bodybuilder to achieve quicker results. (p108-118)
2. "Big Time" - Eight nutrition tips that help a bodybuilder add quality mass (p.154-162)
3. "Fix It or Forget It" - Well done article on common training errors, identifying them and fixing them (p. 240-250)

Duds: You know I looked hard but each article actually had some value to me.  Good work.

Graphic Content Review: Of the all, MMI has the best overall graphics.  They work hard not to be repetitive, their pictures are solid and colorful.  In this issue they had some great shots of the Arnold Classic and Branch Warren's victory there.  In addition, the cartoons are good and unique every week.  Really high end professional all the way around.

Eye Candy: This month MMI features Jenna Webb.  One thing Robert Kennedy has going for him is that he also produces a men's magazine called American Curves and he gets to showcase some really unique talent here in MMI because of it.  Jenna Webb probably made the camera melt on this one and Gregory James should be very proud on this shoot.  Jenna is an extremely sensual woman. (p. 198-210)

Rating: 4 stars.  Very solid as usual from MMI.  Very Solid Mass building issue.    

Workout Log 2.41.4 - Back, Biceps, Forearms

Today I was feeling even better, so I decided to up the intensity slightly.  Kept the weight levels low but jumped from six exercises to eight.  Added 10 minutes of end cardio as well just to see how it felt.  Normally at this point I would be thinking 45 minutes, but that will have to wait till the end of next week.  This ends week 41 and now we go into the last week of this cut -- week 42. 

Motivation: 9.5 - encouraged.

Goals: Complete workout, good mind-muscle connection and good preparation.

Preparation: Meditation - 5 min. Visualization/Light Stretching, Cardio - 10 minutes Stationary Bike.

Weight Training: 12-15 reps, 45 secs. between sets, 90 secs. between exercises.
Back:
Deadlift: 135lbs. (3 sets): 15-15-15
Bent Over Row: 135lbs. (3 sets): 15-15-15
One Arm Row: 60lbs. (3 sets) 15-12-12
Biceps:
Alternating Bicep Curls: 26lbs. (3 sets) 15-15-15
Preacher Curls: 46lbs. (3 sets) 15-12-12
Concentration Curls: 20lbs. (3 sets): 15-15-15
Forearms:
Roll ups: 5lbs. (3 sets) complete
Behind Back Wrist Curls: 115lbs. (3 sets): 15-15-15

Cardio: 10 minutes Stationary Bike

Training Notes: I think my cold (which is in its last stages) is no longer affecting my energy level as it was pretty good today.  What is affecting it is my nutrition level of 2400 calories a day.  Cut diets are indeed brutal.  Next week will be the last of it so that will be good.  All goals were met today.  If all goes well my next workout will be Monday afternoon and I can rachet it up a little more.  Busy week ahead but have to get some training in too.

Body Stats - Year 2, Week 41

Weight: 270.6lbs. (May 14th - 274.6)
Body Fat%: 5.56 (May 14th - 5.91)
Despite being sick, I have done alright the last two weeks except I didn't lose all the weight I did of body fat and by my calculations I lost a couple pounds of muscle.  Still have time though to stimulate them back.  I am actually only seven pounds away from being lighter than last year's cut which was 263.2lbs.  Even then, I though I thought I could lose more, it was just that  the rigours of cutting got to me at that point.

A word on body fat percentage.  I don't really know how accurate the actual percentage is as I: a) do the three site method myself and 2) I am a pretty big guy, so 15lbs. of fat on my body does not take up as much percentage as it would on someone smaller.  The one thing I can say for it is that I have been consistent as possible in measuring it, so the one thing it does show is when it goes up or down.

From a motivational standpoint, I am really in neutral about stats, they help gage what is going on with my body internally, but my real test is to stand in front of a mirror.    

Training Log: 2.41.3 - Chest and Shoulders

Huge & Freaky Muscle Mass and Strength Secrets: Build a Body Fortress Naturally

Today was the first day in two weeks I really felt well enough from this Spring cold to workout. I decided to hit my chest and shoulders and also decided to do no cardio other than warm up and then see how I feel. Today was a light day because I am coming off illness. I also am cutting so both issues are making my weak as a kitten, but I am tired of not training. I tried two workouts earlier this week and they were pretty much epic failures. Dropped the weight levels this workout as well. More concerned about finishing than anything else.

Motivation: 9 - ready to get back into it

Goals: Complete workout, good mind-muscle connection, good preparation.

Preparation: Meditation - 5min, Visualization with light stretching, 10 min. stationary bike.

Weight Training: 45seconds between sets, 90 secs between exercises.
Chest: 12-15 reps
Bench Press: 115lbs (3sets):15-15-15
Incline Dumbbell Press: 40lbs (3sets):15-15-15
Dumbbell Flye: 40lbs. (3sets):15-12-12
Delts: 12-15reps
Lateral Side Raises: 20lbs. (3sets):15-15-15
Dumbbell Press: 30lbs(3sets)15-15-15
Traps: 15-25 reps
Dumbbell Shrugs: 60lbs. (4 sets)25-25-25-25

Training Notes:
All goals were achieved and intensity was solid but not my best. I didn't do to bad considering this is my first real workout in two weeks. Training while sick is a real no-no for me usually but I think my body is recovered I am just getting rid of the aftermath as far as congestion. I am definitely working out more next week as this one went pretty good.

Body Building for Christ: My History, My Vision and My Blog

For over a year and a half, I have been engaged in the pursuit of a bodybuilders body.  Mostly my motivation has come from a desire to make what I see in the mirror better each day.  In large part this has been successful, but I acknowledge that there is still a long way to go.  In the past I have seen some good results but I want more.

So far I have for the most part followed other people's plans that I find in the magazines and websites. Most of this I have viewed as an experiment to see what works for me.  There are still a lot of things to try and so that will probably continue for at least another year.  When I started I weighed 327lbs. and was almost 30% body fat.  Now I am roughly 275lbs. and under 10% body fat for the most part.  I have been cutting the last six weeks so that last number is lower still. 

My ultimate goal for the future is to compete, but I also understand I have  long way to go.  In need more muscle size for sure, my loose skin to tighten up and my training and nutrition to be more and more disciplined and intense.  In the meantime, I am going to focus my sights on learning the bodybuilding cycle and techniques for training and nutrition.  Ultimately I have learned that this is a game of knowledge and applying that knowledge.

This blog is more about accountability and that learning process than anything else.  It is my desire to post on my person quest, my supplements, my magazine reviews, my nutrition, my training and bodybuilding in general as far as news, opinion, issues and contests.  In so doing I hope to have journal of sorts to help me sort things out.  If it also happens to make a little money because people are interested in what I have to say, even better.  If I also inspire someone else to take up the journey as well, then even better than that.

My main passage of scripture that guides me is 1 Corinthians 6:19-20: Or do you not know that your body is the temple of the Holy Spirit who is in you, whom you have from God, and that you are not your own.  For you have been bought with a price, therefore glorify God in your body.  The ultimate thing being to create a temple of the Holy Spirit that he will be proud to dwell in.  May God grant my the knowledge and wisdom I need to succeed.

Welcome to The Temple Builder for Christ

This Blog is spin off from the Rabyd Theologian 2.0. and contains my posts from that site involving bodybuilding, nutrition, motivation, magazine reviews, etc. The point being to have a unique home for those type of posts.

In addition, I want this to be a place of accountability for myself as I continue on my a lifelong journey of being a bodybuilding Christian pastor.

I also hope to write on the issues of the health and fitness world and how I think they affect Christians who both train and compete.

Blessings and Enjoy!

Flex: May 2011 - Review

The May 2011 edition of Flex Magazine features Pro Bodybuilder Kai Greene on the cover. Dubbed the Build Old-School Muscle Issue, this issue promises gains in strength, size and focuses on arms. Kai Greene sat the Arnold Classic out this year, but that does not mean he has been idle as he has his sights set on the New York Pro this year. Flex, as always if focused on the sport of Bodybuilding and does its level best at covering as many aspects of training and competition as possible.

Best Quote: "Nobody Trains for Seventh, Eighth or Tenth." - Kai Greene p 168.

Highlight Article: "The O-Men Workouts" - Covers various workouts of Five former Mr. Olympias and analyzes why they worked. Each Mr. O (Arnold Schwarzenegger, Frank Zane, Lee Haney, Dorian Yates and Ronnie Coleman) is featured in one of their best body parts and then dissected as to why the workouts worked. (p 125-141)

Best Regular Feature: This month I want to highlight the NPC Report. Usually Flex has this one the back of every issue and it is a good dose of information hitting the highlights of the NPC Amateur Bodybuilding scene. It is nice to see at least one mag cover the sport's amateur side. (p.275-280)

Notable Articles:
1. A New York State of Mind: A great interview with Kai Greene. You know, I am starting to become a Greene fan, at least until he goes up against Phil Heath or Branch Warren. (p. 166-174)
2. Eat Like a Pro: You have to see this one day of diet that Phil Heath is on during the off season. I don't often say this, OMG! (p.196-205)
3. Power Circuits: A Circuit Training Workout for Bodybuilders. No kidding. (p. 180-190)

Duds:
I am not sure about this one. On the cover, there is the expression "7 Keys to the Perfect Workout". Maybe someone could point it out to me, but I couldn't find it inside the mag.

Graphic Content Review:
Solid and Varied as always from Flex. Lots of pictures and some great shots from the Arnold Classic all the way through. Flex really puts the color into things and I like that. Lots of good photos

Eye Candy:
IFBB Figure Pro Kathleen Tesori in some very good shots. This is how a bodybuilding magazine should do a photo shoot of a woman. Get one of your pros and showcase them. Playboy playmates simply look too soft and with some pros there is still some mystery to some of their parts. Not much, but some. (p. 252-258)

Rating: Four Stars. Solid in every way but nothing really says "wow!" but still good. Graphics are good and varied with tons of good shots from the Arnold Classic. Good one.

The Naked Truth: The Secret to Motivation in Health and Fitness

Most people struggle to stay motivated in any fitness endeavor. When people visit Bodybuilding.com or other sites like it there is always a thing called a motivation gage and people can input what their motivation level is on a scale of 1-10. Mine very rarely drops below 8. It hovers at 9 and hits a regular 10 all the time. I have been asked by some how do I do that.

I wish it could be some psyche-out thing I learned or some mental trick there is I do, but the real truth is I get naked on a regular basis in front of the bathroom mirror. For a while I even thought I was nuts, until I read Jack LaLanne's book called Live Young Forever and guess what he considered to be the number one motivation technique he had ever heard of and knew that it worked? That's right, go to the bathroom, lock the door, take off all your clothes and take a long look in the mirror and then get mad at what you see. Ever time you even feel your motivation slipping, go to the bathroom, lock the door...well you get the idea.

Ultimately the best tool in fitness motivation is not a bathroom scale or body fat calipers, but a mirror. Accountability helps but our human perception has an instinctive understanding when we look at the human body whether it is healthy or not and that includes our own. Ultimately, motivation comes from facing the truth in a mirror and not as James says we do so often:"forgetting what we see". It is facing the truth of what we see that ultimately motivates us to change anything and our bodies are no different.

Now body image is a big concern here as most women and some men still see themselves as fatter than they are and people can a very twisted fun house mirror image of themselves. That aside though, the quest to make your body look good in that mirror motivates like nothing else and that is why it still remains a potent part of any person's focus and motivation in reaching their fitness goals.

That is the naked truth.