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.             

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. 

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.    

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.

Muscle and Fitness: May 2011 Edition - Review

The May 2011 Edition of Muscle and Fitness (M&F) Features Brock Lesnar, former WWE Superstar and UFC Heavyweight Champion on the cover. This issue is dubbed the Fighter Issue for much of the content being devoted to fighters of all types. A note on the cover, it was troublesome because of the open up in the middle feature to get to see an ad featuring Brock Lesnar. The editors may wish to reconsider not doing this again because I know it was a pain in my backside as it kept getting caught on things and folded backward. I noticed on the magazine racks where I shop it also caused more ripping and tearing than usual.

Best Quote: "My mom and dad understood that you don't get nothing in this world for free" - Brock Lesnar (P. 154)

Highlight Article: Yes, This Will Definitely Hurt: Close up look at Brock Lesnar's training. I am not a big Brock Lesnar fan but this guy's toughness in not in question. If he stays health I can definitely see him returning to be the UFC Heavyweight Champion. (p.142-154)

Best Regular Feature: Classic Muscle: This is definitely a surprise section as it is not just a bunch of photos of old guys posing but actual workout and nutrition stuff from back in the day that still works, interviews with some classic guys and a pic or two from back in the day. (p.213-224)

Notable Articles:
1. Caged Fury: This was a great look at how to dust off a classic old piece of equipment and give it some new life - the power rack. There is another thing about power racks you home gym people should know - they are cheap and they do a lot. (p.78-88)
2. Banging the Bag: Literally this is a whole body Heavy Bag workout - boxing/mma style. Idea is to build and strengthen the arms (p.96-109)
3. Lift to Get Lean: This approach is so interesting, I am doing the training part and nutrition (three day rotation - high, medium and low card days) myself for the rest of my cut. Unlike the program which says it is a no cardio program, I am going to add a little cardio. (p.126-138)

Duds: Regular Feature: The Edge - Wheels: This is the one feature that unfortunately survived the makeover. Cars are a form of muscle I do understand but I don't really get excited about it.

Graphics Content Review: Solid once again. Crisp and clean with good pictures and enough variety to keep you from getting board. Sometimes you think: 'there is a lot of white going on here' but other than that it is pretty good stuff. Photos are good and there are some good classic shots in this one too. Nothing screamed at me: 'hurray!' but still good.

Eye Candy:
1. Two pages of Katie Cleary best known for being voted off America's Next Top Model but bouncing back very well. (p50-51)
2. The photo spread goes to Playboy Playmate of the Year 2010 - Hope Dworaczyk. Hope is dressed in M&F from the waist down at least in these desert shots. It must be hot outside though, because the only thing from getting Hope arrested is her hair and well placed arms. This is two months in a row that M&F have featured a Playboy Playmate. My concerns from last month stand. (p.162-168)

Rating: Three and Three Quarter Stars. I like the changes and there are a number of other articles that are solid as well. They have really made the change over from a frat guy feel to an athlete feel very well. I like it.

My Cut Diet and Why I Started Early

A little old school Steve Reeves for you. They really don't build 'em like that anymore and it's a crying shame. Classic lines always look better and healthier than the big muscle freaks.

A cut diet or a cutting diet is about one thing for the most part - loosing body fat and getting that 'ripped' look. To do this it has to get rid of fat but the muscle has to stay. That means you have to feed the muscle and starve the fat. This is the second cut diet I have done. The first one did not really get me ripped per say but I learned a lot about me and how my body reacts to nutrition. In that cut I dropped from 285lbs. to 262lbs. More importantly, my body fat dropped from 10% to 6% and the great thing is that mass building this winter never caused that to get above 7% and my weight did go up. That means muscle growth and the fat I lost last year has left for good.

The idea of a cut diet ultimately is about carbohydrate(carbs) manipulation and reduction. Because you are trying to save your muscle you keep your protein level high and because fats really help in keeping the nervous system and testosterone levels high (important for men) that means it really is all about carbs. During mass building carbs are high to make sure all the protein goes to the muscle, but during a cut they drop, so the body start draining the fat cells for energy.

Water and salt are also important as muscle need both to maintain itself, but at the very end of a cut you start lowering both to get the fat cells to give up the last of their water to get them to shrink even more.

A cut diet cannot be maintained forever because after a certain amount of time the body will start to cannibalize the muscle tissue. For competing bodybuilder timing is everything so their muscles stay large and they get ripped because their fat is gone. Cut too early and you will shrink too much, too late and you will not have the ripped appearance.

For me, I am trying an experiment because this cut is only eight weeks instead of twelve like last year. The experiment is basically carb rotation. I have a three day cycle: high carb, then medium carb, and then low. It is an experiment for me and being I have only been doing this a short time it is OK because I am trying to find what works for me. I have a few year to do just that, find what works so I am doing what I can.

I started early ( I originally had my cut planned for twelve weeks out of August 15th) because of my trip to Romania (June 14th to June 27th) with my daughter. That's going to be hard because I have no idea what we will be eating every day although what is provided is three meals a day and bottled water. I am used to six smaller meals a day so this may not be good. I am putting a body weight only workout together in case their is no equipment of any kind (very possible). So for now, I am in a cut diet that will end on June 4th and give me a week to get my energy level back up and then off to Romania and back.

I am thinking, if I don't completely like the results of this cut, when I get back I will do another four week one (after doing what I need to do to recover from Romania) that takes me to August 15, 2001 my second anniversary of being a bodybuilder.

After the first two weeks, I lost only eight pounds, but the bodyfat dropped a whole point and a half. So far so good.

Muscular Development: May 2011 - Review

The May 2011 Issue of Muscular Development (MD) Features 8 time Mr. Olympia - Ronnie "Big Ron" Coleman. The big news for MD being that Ron has has joined team MD. Ronnie Coleman is probably the most dominate champion ever. This is a big political win for MD. In any case, the main focus is Big Ron and getting massive like Ron. Good luck.

Best Quote: "It was that continuous achievement of goals I set for myself in the weight room that gave me the confidence to set more lofty goals in my life, and eventually change my life" - Layne Norton - p.246

Highlight Article: "Legendary!" This was a great interview by Flex Wheeler of Ronnie Coleman. It focused on Ron's thoughts on his career, the industry and steroid use. Yes Ron openly admits he used. He also expresses his thought on how he feels about being with MD. Good candid close up. (p. 148-157)

Best Regular feature: 'No Juice Bodybuilding - Why be Drug Free?' - in the midst of drug use central that is MD, there is one regular feature by a Natural Bodybuilder (Layne Norton) and he addresses why he is drug free. (p. 244-246)

Notable Articles:
1. 'Mass with Class - The Texas Titan' - This is another regular feature, but I always like the respectful and yet painfully truthful way Branch Warren deals with his questions. Here is a guy I want to meet. (p314-318)
2. 'Boulder Shoulders of the Boston Mass' - Great article about Family featuring two brothers -- Jose and Tito Raymond. (p. 176-185)
3. 'Wheels of a Winner' - Great article and true advice about Leg training featuring Jay Cutler and his trainer Hany Rambod (p.160-171)

Duds:
1. Ramblin' Freak -- Although I got to give the guy credit he did do a spot on Jack Lalanne.
2. Any article on steriods or drugs becasue as a natural bodybuilder myself they are wasted ink to me.

Graphics Content Review:
Grey. It is the one word that discribes this issue. The cover is grey, most of the pages are black, white or grey. All the photos are black and white. When there is color it is red. Makes you think of Ohio State and being a Wolverine guy that sucks. Eye Candy (The Major Disctraction) is IFBB Figure Pro Justine Munro. She looks great even on a white background. In addition there is a pullout poster of Ronnie Colemman in this issue.

Rating: 3 and half stars. It is a good thing the training content of MD is great and there are so many top pros giving advice in it, becasue a lot of the other stuff is either illegal or surrounded by poor graphics. I swear this mag lives on black and white photos. They a good ones but that always makes the mag have a dark sinister feel. I think they would do better with a dark hardcore feel instead, but that means a little more color. A lot of top pros call MD home and they should get top work for joining Team MD.

Flex: April 2011 - Review

Flex's April 2011 edition features Bikini Pro Amanda Latona on the cover as this is also the annual swimsuit edition. The special feature this month is said swimsuit photo spread with this year being about the top 15 Hot Bodies from the past fifteen years. As always, Flex also is about bodybuilding in all its forms as well as training and nutrition. It is Muscle and Fitness' big brother as as such goes a little deeper into all of the above. In addition to the ladies there is also an emphasis on chest training.

Best Quote: "Concentration and Mental Toughness ARE the Margins of Victory." - Bill Russell (11 time NBA champ) p.84

Highlight Article: "The All Time Hot List". Flex did a poll online to get the top ten all time most hot swimsuit models from the past 15 years of swimsuit issues. It actually lists the top ten in order and five other honorable mentions based on this poll. I don't want to spoil everything but the winner was Amanda Latona (that is why she is on the cover). As for the rest, buy a copy; you want the pictures anyway, right? Each of the top ten gets her own spread of one or two pages. (p. 164-188)

Best Regular Feature: "Flex Street Scene" (p.38) I like this feature as it gets some face time to young up and comers as well as a look at some people at entry level. It is always a great way to see new faces.

Notable Articles:
1. "Build a Treasured Chest" Great article not only on chest training but back training as well. The idea being to get a larger chest measurement by hitting both sides. (p. 120-138)
2. "Triple Threat" Phil Heath, Jay Cutler and Toney Freeman sound off on their chest training issues (p. 144-156)
3. "The Education of Eduardo" Brazilian Eduardo Correa da Silva lays out a full arm training regimen. (p 206-216)

Duds: No single article to point to, but the sound bite type articles that seem cluttered are back.

Graphics Content Review: Good pics and lots of them as always from Flex. They are not as crisp and clean as MMI or even their own sister mag M&F, but there are a lot of photos. The main focus of course in this months graphics was the swimsuit issue and it definitely was a collection of each lady's best shots. That of course means this issue is about the eye candy and it does a fabulous job.

Rating: 3 and three quarter stars: There was great number of training articles but the nutrition articles seemed a little thin this month. The sound bite clutter does not help this month's edition either. BUT, the girls save the day and this one should fly off shelves for that alone.

Muscle and Fitness: April 2011 - Review

The April 2011 edition of Muscle and Fitness (M&F) has World Wrestling Entertainment (WWE) Superstar Sheamus the Celtic Warrior on the Cover. Seeing the issue actually appeared on stands right around St. Patrick's Day, it makes sense although the black and orange seems more to invite thoughts of Halloween. Rock Hard Challenge - month three is also inside.

There is a really balanced focus in this one but there is an emphasis on gaining mass, strength and getting lean. This one also has a flip over feature, flip the magazine over and you have the 2011 Suppliment Guide.

Best Quote: "Let's just do it. It's time to lift. I don't want to hear anymore." - Chuck Vogelpohl (p. 190) - my sentiments exactly. Man, this guy is a freak worthy of respect.

Highlight Article: "The Fighting Irish" - A very good close up of WWE Superstar Sheamus. It not only gives some highlights of his career, but documents some of his training and nutritional issues he has had along the way. It includes his workout. I liked this one because Sheamus is very close to my size (He's 6'6" and 272 pounds; me 6'4" and 285lbs.) and the importance of nutrition logs and full body training became apparent to me. (p. 74-80)

Best Regular Feature: "Stay Loose" p . 26 - even though it was short, it stuck with me that one of the most important things to do before any type of competitive activity is to - relax. I wish more articles were written about the psychology of training and competition.

Notable Articles:
1. 'Get Yoked' - Good article on training neck, traps and shoulders. You usually don't see much on neck training and so this one was a rare goody. (p. 132-144)
2. 'Eat Like a Caveman' - Another Paleolithic Diet article but this one has the added feature of some real practical suggestions on what to eat. (p. 156-164)
3. 2011 Supplement Buyers Guide: Flip the magazine over to the backside and you have the guide. It covers protein and fat burning supplements for the most part. (p. 1-47 of the back)

Graphics Content Review:
I like the new look for the second month although it seemed a little darker than last month. The photos were clean and crisp and the graphics were not repetitive. Eye candy is another double: Bikini Pro Mariza Prince and Playboy Playmate Holly Madison. I usually only have two reservations about using Playmates in fitness and muscle mags. 1) I know a lot of Playmates train to maintain their looks but they are not competitors and I like it when fitness and muscle mags promote their own and 2) What are you going to show of Holly Madison that most have not already seen. Just saying.

Rating: Three and three-quarter stars. I liked the moves M&F made last month and are continuing here. The improvements are good, but it still does not approach the quality of some of the other mags. I do like how they are appealing to a more broad audience. They are definitely moving from just a 'get in shape' mag to covering all types of training and nutrition. Even the equipment gear articles are much improved.

Muscular Development: April 2011 - Review

Muscular Development (MD) also has Arnold Schwarzenegger on the cover. The main focus is all the prep going on for the Arnold Classic and at the time of writing the contest is over. Congrats to Team MD with the top three finishes and some others who placed well. The central thing about this MD is some insider stuff on the movie Pumping Iron, a film that can be credited not only for promoting bodybuilding success but fitness in general.

Best Quote: "I plan on winning the show, so that's it. I train for first place and nothing else will be acceptable" -- Victor Martinez (p.178)

Highlight Article: "The Story Behind Arnold and Pumping Iron" - This is actually an interview with George Butler who made the film. Many things I already knew from watching the special features from the 25th Anniversary special edition of Pumping Iron but there was some new stuff as well. In addition there are some great photos, not just of Arnold, but of Lou Ferrigno as well. (p.162-170)

Best Regular Feature: The nod goes to former Mr. Olympia Dorian Yates' column "Blood and Guts: What you need to know before your first show" It is very nice to see an old pro with lots of experience share this knowledge. It covers a lot of ground and offers sound advice. Thanks Dorian. (p. 290-294)

Notable Articles:
1. Thunder Thighs Throwdown: Branch Warren and Evan Centopani go at it in Legs (p.146-157)
2. Hard as a Rock: This was a very inspiring article about Ronny Rockel. Talk about a guy who had to overcome adversity (p.188-196)
3. Dennis Wolf's 15 Best Lifts: I like articles like these where the pro simply tells you what is best for them and why. (p. 220-235)

Duds:
1. Ramblin' Freak - repeat of last months review
2. Anything involving Anabolics -- I don't use them, so none of these articles are useful to me.

Graphics Content Review:
Someone at MD has either been reading my reviews or a light bulb has gone on because black back grounding has given way to some other colors and the magazine has lost some of its dark feel. More use of color in the rest as well. There is a poster of The Oak to pull out. This months Major Distraction is Nathalia Melo. Melo is a IFBB Bikini Pro and I have only one complaint. I am not expert photographer but isn't putting a girl with nice earth tones to her hair, eyes and skin against a white and metallic setting in black and white outfits kind of harsh. Thank God the girl herself still pulls off the shoot.

Rating: Four and a quarter stars. The changes in graphics are step in the right direction and the vintage photos from Pumping Iron are great. Content is solid with good information for the most part.

My Arnold Classic 2011 Picks - Part 2 - Me vs. The Results

So how did I do? Do I have a future job as a bodybuilding prophet?

The Winner: Branch Warren. I picked Branch Warren. Now let the talk begin of a true three way competition at Olympia between Jay Cutler, Phil Heath and Branch Warren. Branch Warren (pictured above) is the Man.

2nd: Dennis Wolf. I picked Dexter Jackson. Dexter was a disappointment this time. I had hoped Dexter's star was not dropping, but he did not look good this time. Dennis Wolf is definitely back though and in the hunt and will keep the big three looking over their shoulder.

3rd: Victor Martinez. I picked Dennis Wolf. Victor is definitely on the rebound, with some solid work he could definitely do well at Olympia. Note: Had the right order at this point except for Dexter Jackson finishing so poorly.

4th: Evan Centopani. I picked Victor Martinez. Evan was the best Dark Horse of them all this time. I felt he would finish seventh but looking at the pics, he definitely deserves fourth. There is a new player in town.

5th: Dexter Jackson. I picked Ronny Rockel. Dexter's fifth place has got to be a disappointment. Honestly looking at the pics I feel Ronny still deserves this spot. Dexter just looked wrong. This was a case of 'Gee Dex, you kind of suck today but because you are a former Mr. O we can't place you lower".

6th: Ronny Rockel: I picked Toney Freeman. Ronny deserved the fifth place spot I gave him but with Evan doing so well and Dexter being so bad, Ronny hit sixth - again.

7th: Jonnie Jackson: I picked Evan Centopani. Jonnie deserved this spot. He looked good. Definitely moving on from being a strong man to a bodybuilder.

8th: Roelly Winklaar: I picked Roelly Winklaar. Dead on here. Roelly has a great future ahead of him.

9th: Toney Freeman: I picked Sergey Shelestov. Toney didn't do as well as I had hoped. Sergey did almost this, it is just Jonnie Jackson did well; others were surprises.

10th: Ben Pakuski. I picked Ben Pakuski. The Pak Man will have a great future in this sport if he remembers one thing -- he is going to have to work very hard.

11th: Sergey Shelestov. Me: Fouad Abaid

12th: Fouad Abaid. Me: Jonnie Jackson

13th: Essa Obaid. Me: Robert Poitrkowicz (Mohammad Touri did not compete)

14th: Robert Poitrkowicz. Me: Essa Obaid

Looking at it I did pretty good for a guy who has only been looking at men's bodybuilding for a couple years. I had the order pretty close. Dexter Jackson not doing well and a stronger than expected performance from Even Centopani and Jonnie Jackson were the only things I really got wrong. Toney Freeman was a slight disappointment. The rest I was very close (1 or 2 placings off either way) and I nailed three of them including the winner.

To Team MD (Muscular Development Magazine) - Congratulations: 1st, 2nd and 3rd. You have to be proud.

Flex: March 2011 - Review

Flex, like a lot of the bodybuilding periodicals this month, has Arnold Schwarzenegger on the cover. That also means the focus of the magazine in training like Arnold. Also as a collector's edition it promises classic shots of the man who made fitness and bodybuilding more than a small cult. The reason, of course, for all the Arnold coverage is that the Arnold Classic is the first weekend in March.

Best Quote: "Obviously, I can't train like I used to, but I am still in the gym - my home gym - five days a week, for at least an hour at a time." - Joe Weider "The Master Blaster" Age: 90 (p26) It doesn't get much more inspiring than that.

Highlight Article: Actually there is a set of three articles in a row running from page 120 to 166 which are all Arnold. The first is his eight best moments, the second is on how he trained and the third is some great photos of 'The Oak'. Great collectors stuff here.

Best Regular Feature: In Hard Times this month is a tribute to Jack LaLanne that is very well done. It was good to see all the heartfelt support for Jack and his family. (p. 52)

Notable Articles:
1. 'And The Winner Is...' Great article about the (at the time) upcoming Arnold Classic. (p. 172-188)
2. 'Back Burner' Kai Greene's Back Day. It also showed a little more of Kai's change of attitude. (p226-242)
3. "Stick to It" Good advice for people who are going into contest regarding their diet. For me as a hobby guy right now it also was good stuff about cutting. (p. 246-252)

Duds: "The Flexy Awards" given to the most 'buff' entertainers. Don't get me wrong I understand how the entertainment industry needs buff performers and they should be recognized. But some of the best ones got ignored this time, I simply disagree completely with the results.

Graphic Content Review: Good as always. With the addition of a lot of black and whites of The Oak, it is a plus. Clean and crisp photos this month on everything else. The green and black shoot is Figure Pro Felicia Romero who also happens to be this months only eye candy. Truth be told, this was a great graphics shoot showing a very strong and sexy woman. The best I have seen of the green and black this year.

Rating: I would say four and a half stars. The addition of The Oak makes it so high. Otherwise it would be four. The best graphics this month was the Felicia Romero shoot. I have come to expect this quality of work from Flex and they didn't disappoint.

Mental Preparation and Visualization in Weight Lifting - A Revelation

Arnold again, more in his prime.

This is not a subject I am an expert in at all but rather someone who is learning the importance of this. A little while ago, I wrote a book review on Huge and Freaky and one of the things that stuck with me from reading that book was the actual need and instruction on how to MENTALLY prepare for a lifting session. In response to this I have been conducting a experiment and I wanted to share the results with you.

Over the last month, I have had workouts where I took the time to mentally to prepare and visualize the workout and then others where I skipped it. The difference in results has been both profound and instructional.

When I mentally prepared for at least 15 minutes (sometimes a half hour) where I meditated to calm my mind, visualized the workout from start to finish and then during in the workout visualized each set before I did it, the workouts were both more intense and I had more staying power.

The intensity difference was far more than just nailing every set. It meant I lifted more weight with ease. I often maxed out on every set, but when I didn't do this, with no exceptions, I struggled on last exercises and sets and often had to scrub the last few exercises because I simple did not have to mental focus to keep going.

That leads to staying power. When I mentally prepared, there was not a single workout that I did not complete. When I didn't prepare, I often did not finish a workout and if I did, it was a struggle.

It doesn't take much to mentally prepare: five minutes of meditation to calm the mind and set aside distractions and then ten minutes of going over every exercise, set, rep in my head. Review the goals for that workout then start. Once in it, then the focus shifts to going through each set mentally before actually performing it. You have time between each set or exercise, think about and visualize it.

I'm sold, and that means this is now part of the routine. This one has passed my test of practical experience and I recommend it to everyone who want to get more out of lifting or fitness.

Musclemag International: April 2011 - Review

Musclemag International's (MMI) April 2011 edition has as its focus getting ripped. That is cutting back the fat so you can see those abs you've been working on all winter long. You have been working on them right? It is the right time to start thinking about it, so MMI is trying to get a jump on that thinking.

Best Quote: "God gave men a penis and a brain but only enough blood to run one of them at a time" - Michael Alvear p.282. Sad, but so true.

Highlight Article: "Assault on Abs" - in keeping with the theme of this month, the highlight article is great in that it tackles all aspects of abdominal training save one - nutrition. That said, everything else is outstanding whether you lift at home or the gym this is a good one. (p. 100-116)

Best Regular Feature: I actually want to highlight whole group of them that gives MMI it one truly great unique feature -- The back of the entire magazine is called Musclemag Hardcore. This effectively gives you two magazines for the price of one. MMI's Hardcore has tips and advice from real pros including one of my favorites Joel Stubbs. Why is he a favorite of mine? Because he is six feet, three inches tall. Just one inch shorter than me, so his advice often is more helpful to the taller bodybuilder such as myself. Also here are Mark Dugdale, Johnnie Jackson, Craig Richardson and Hidetada Yamagishi with regular features.

Notable Articles:
1. "Get Cut, Caveman Style" - Not only is this great article on the paleo nutrition plan, which highlights the current debate in nutritional understandings, it also gives me a chance to praise illustrator Mark Collins. Mark gives MMI some its unique graphics content, not only in an article like this one, but also in Muscle Bites where he offers up a unique illustration for each report given. (p.122-130)
2. "Watch Out Megflab is Officially Contagious" - Johnny Fitness is SO RIGHT on this one! (p.48-49)
3. "America's Strongest Family" -- Very inspirational article of IFBB Pro Andy Haman and his family. It is nice to see a father and mother pass on their love for fitness to all of their children. (p. 178-188)

Duds: Maybe I am being nit picky here but the sport med regular feature about spinal compression (p.80-82) seemed a little incomplete. It showed what options there are for treatment, but offered little in the way of preventative advice. Not a true dud, but missing something.

Graphics Content Review: Professional as always. Unique graphics for each article, unique illustrations and artwork. Photos crisp and clear; not grainy at all and that was true for both color and black and white. Eye candy this month is model Heather Shanholtz and she proves why married men should stay away from baseball if they wish to remain faithful.

Rating: Four and a half stars. This one was great. It has something for everyone and every fitness level. The articles are informative and well written without resorting to technical language. The graphics were outstanding. The focus of MMI is always about improving yourself at whatever level you may find yourself and this one demonstrates that very well. This issue is a demonstration of why I say it is the king of them all.

My Arnold Classic 2011 Picks!

I am only going to pick for the big competition. Sorry Bikini, Figure, Fitness, Bodybuilding Women and 202 Men, I just don't know your competition criteria enough to make a call. The only reason I am even picking this is to see how well I am learning the sport and compare my thoughts to what happens.


The big news is of course that two time champ Kai Greene is sitting this one out and so is Phil Heath (being 2nd both at Olympia and Arnold last year). Jay Cutler being Mr. Olympia needs not apply. Last year's Heath vs. Greene will not repeat. That leaves things a little wide open. This is going to be a wild one with some very good and evenly matched competitors. Based on what I see, here is what I think should happen.


1. Branch Warren - Branch has been playing second fiddle long enough. Two 3rd places at Olympia the last two years and a second and 2 third place finishes at the Arnold over the last three years are his resume and without Heath, Greene or Cutler in front of him, he should win this one. He needs this one to make a statement going into Olympia 2011 so that is even more motivation.


2. Dexter Jackson: The 2008 Mr. Olympia and three time Arnold winner will add a second place trophy to his mantle. I really like Dexter but he is starting to have the air of veteran player who is starting to have his star slowly fall. Hopefully I am wrong and a Arnold win would definitely mark him as back in the game, but I have to say second.


3. Dennis Wolf: Dennis Wolf has regained his momentum and is heading forward with his 'no more gurus' approach. I think it earns him a 3rd slot barely. He is a guy who can challenge the top two and if he has a great day could definitely pass them.


4. Victor Martinez: Victor needs this one and a top finish at Arnold would put him back in the big game as well. He seems to be rebounding from his leg injury very well and if he can get it together he could win this one with a little help.


5. Ronny Rockel: Ronny finished sixth last year. I would normally say then it would be fourth place for the German with Greene and Heath out. The problem I see is a resurgent Wolf and Martinez. He is going to have to be perfect to finish better than fifth.


6. Toney Freeman: I love the X-Man and in a perfect world where symmetry and frame mattered as much as size, Toney should be in the top three. However this is not a perfect world.


7. Evan Centopani: After two years off Evan is going to be the guy that rises to the top over the next decade. Finishing this high would be a good start.


8. Roelly Winklaar: 'The Dutch Beast' is getting better, I just don't see him having that little something extra that takes him past the guys I have listed above him.


9. Sergey Shelestov: The Russian Born Canadian will lead the rest of the field. He is my dark horse in a sense because I feel he will finish this high. I like his physique it reminds me a little of Nasser El-Sonbaty.


10. Ben Pakulski: Like Ben as well, but he is going to have to be spot on to beat some of these veterans.


11. Fouad Abaid: This guy's classic looks should serve him well.


12. Jonnie Jackson: The worlds strongest bodybuilder of 2009 will be hard pressed in this field.


13. Mohammed Touri: This guy looks great, but a veteran field will sweep him away. Give him a few years and he will challenge someone.


14. Robert Poitrkowicz: I think this guy slips this year.


15. Essa Obaid: A lot of people are going nuts for this guy, I don't see why myself. Maybe its the hair.


Well that is it. I guess we will see how it comes out on March 5th. I hope I do OK, but I have only been bodybuilding myself for a year and a half and following the sport for a couple years. We will see how it comes out.

One and a Half Years of Bodybuilding

Maybe in couple years I will feel confident enough to post my own picture, but for now a very young Arnold Schwarzenegger will have to do. New minor goal, post my own pic without embarrassment in two and half years - end of year four.

February 15th marks the halfway point of every year I train. On August 15, 2009 I came home from vacation significantly embarrassed by what shape I was in, and began a search for something I could do that would counter everything wrong with my body. Bodybuilding fit the bill nicely for a lot of reasons:

1. It involves long term commitment. Look at any cover of any bodybuilding magazine (look at one of my reviews) and the chances are the guy on the cover has been doing this for at least five to seven years. Probably longer. You simply do not get those kind of bodies from a gimmick or quick 12 week program. There are goals at every level: short-term, mid-term and long-term.

2. I can do it for the rest of my life. Bodybuilding actually has competitive classes that involve 40-49, 50-59, 60-69, 70+ in all divisions: Novice, Amateur and Pro. No shortage of goals to aim for, no matter how old I get. Jack LaLane who died at age 96 was reportedly still lifting up till age 94-95.

3. It involves total body health. You cannot be successful in bodybuilding without doing all of the following: Lifting weights, cardiovascular work, nutrition and flexing/stretching. Lifting keeps your muscles ligaments and skeletal bones strong. Cardio keeps the heart and lungs in shape. Nutrition involves 'eating clean' which dumps the poisons from your body and improves overall health. Flexing and stretching keeps you limber and free moving.

4. Mental Focus: To really lift requires mental concentration. It involves setting aside distraction to focus on the task at hand. Some of the meditative techniques I use to lift have also branched into other areas like work and my prayer life. You can accomplish more when you learn to focus and bodybuilding is part of the training I need to learn to focus.

5. Variety: Do you know that there are so many exercises and training techniques that if you are guy like me, that likes to change things up, you will never run out of variety in workouts. There is also the fact that Bodybuilding follows a cycle: strength building (10-12 weeks), size building (28-30 weeks) and fat loss (aka. 'cutting': 10-12 weeks), then repeat and each of these phases is different. No workout has to be completely the same.

6. Side Benefits: You know with health, my quality of life of life has improved. My blood pressure is normal or low normal because I stress less. If I feel stressed or depressed, I hit the gym. Just this last week, I went to the dentist and filled the out the medical history section for registration and the only thing I marked 'yes' on was that I wore contacts. I suppose I should mention that lifting increases testosterone production and that means improved libido. I would say I am at the same level I was at with that when I was about 25 to 30. Two years ago, I was probably at was at 50 prematurely.

Right now I am halfway through this year's mass building cycle. My weight has gone up 20 lbs. since August 15th but my body fat percentage is flat lined (6 to 7% based on three site method of calculation). That means some pretty good muscle gain and that my diet is right on. The only thing I do not like is the loose skin around my waist and chest. It still makes me look a little fat, but it is pretty much hollow loose skin. Skin takes more time to change than the rest of our bodies, so the spiritual lesson of bodybuilding becomes patience.

Musclemag: March 2011 - Review

Musclemag International's (MMI) March 2011 issue has Alvin Small on the Cover. The main theme is mostly mass gain. For a bodybuilder this is once again the time for mass gain though if you were going to compete at the Arnold Classic in early march you would probably rush to the article on getting lean in 8 weeks and realize you are four weeks too late.

Best Quote: "Let me assure you I've had to interview a prominent, mega-sized pro in a dark, draughty corridor because he couldn't manage the 15 steps leading to my warm, well-lit office." - Johnny Fitness p. 46 and 47. Apparently size can indeed cause problems.

Highlight Article: 'Four Exercises That are Better Than the Bench Press' (p. 124-134). Now they are, but also interestingly enough the are variants of the Bench Press. Good solid ways to improve the king of chest exercises.

Best Regular Feature: Face Off -- nothing like comparing one exercise for a muscle group with another exercise for the same muscle and asking: 'which is better?' This week -- EZ-Bar Preacher Curl vs.Incline Dumbbell Curls. Mostly what you learn is to do both.

Notable Articles:

1. 'Brazilian Beef': Great Article about Eduardo Correa Da Silva and his Chest Routine. Some of the pics of this 202 competitor are very well done.

2. '13 Ways to More T': - That would be Testosterone, the element that makes a man a man and incidentally an element that helps build and maintain muscle. Solid article including some of my favorite ways to boost testosterone levels naturally. Yeah, one of them is sex.

3. 'Carbs: The Anabolic Nutrient' Good article on Carb Cycling and how it relates to muscle gains.

Dud Articles: 'No Weight Gains' I understand the value of weightless exercises, I plan on having a routine of them when I leave this summer for Romania not knowing what equipment I will find, but the reason I label this one a dud is this -- if I am doing a routine with weights and I need another exercise which would be better -- one with weights or weightless? Just saying.

Graphics Review:

As rule I like MMI's graphics and this issue was solid as well. Nothing annoyed me this issue but nothing really stood out either . The pictures of Eduardo are good as are the black and whites of Alvin Small. The eye candy this month is rock climber Aleisha Hart who's pictures are almost reminiscent of Flex's green and black feature. Might want to avoid that in the future.

Rating: Four stars. Information is as good as always and the graphics are solid as usual. I read it and it helped a lot of my areas in my training and nutrition issues right now so that was a plus. The professional advice area was good as well.