Chicago born and bred, but a current Nebraskan. Graduate of the University of Nebraska-Lincoln. Member of Omega Psi Phi Fraternity Inc. Hoping to share training and life experience with you all!
It's been a rough couple weeks, but that's all by the wayside now. And in a good way!
Right now, I'm very excited! I finally bit the bullet and put out something I've been working on during my free time.
Some may not agree with me doing this. Some may even say "What shows have you won and blah blah blah." To that I say, I respect your opinion, but I feel I have enough knowledge to make people better.
I got into programming back when I was a senior at UNL and I've written workouts here and there. So without further ado......dive in!!!!!
Contest time is upon us and one of the bigger shows of the spring season is the New York Pro. This show use to be called the Night of Champions until around 2006 I believe, then the name change occurred, but it's never lacked stellar competition.
I won't bore you with the history and all that of the show, so let's get into it.
5: Jon De La Rosa
The first thing I thought of when I saw Jon was that he was too heavy. But the NY Pro is a big man's show traditionally. So what do you do? De La Rosa sized up, but at the expense of condition. He shape was still in tact, but just needs to be in way better condition. It's an improvement from his previous shows this season, and he can still improve and make it to the Olympia. He should do the Chicago Pro, a show he's familiar with as he's won it before.
4: Josh Wade
When you can look good in shitty cell phone pics, that's how you know you're in condition! Josh Wade showed us what old school condition looks like. He reminds me of a shaplier Art Atwood (another conditioning freak.) Josh doesn't have the nicest shape, but he makes up for it in muscle and being in nasty shape. Hopefully he does the California Pro, which is right in his backyard.
3: Justin Rodriguez
Justin got back at it after a 7th place Arnold Classic finish and it showed. The overall flow of his physique is really nice. His side chest could be better as he looks a little smallish in that pose, but his back poses are very good. He has a pretty good front double bicep too. Well deserved placing.
2: Juan Morel
This dude is big and the scary thing is that he is still filling in his frame. His chest is obviously a standout body part and his arms are crazy. Lower body lags in development and conditioning, but he's over six feet. Back is beefy, although more width is never a bad thing.
1: Nathan DeAsha
He's been a juggernaut ever since he stepped on the scene a couple years ago, and he's just been pounding and working hard. This show was no different. He's a big man with a small waist too. Although he was pushed by Juan in some poses, Nathan came out the winner. Watching his prep on Instagram, I knew he'd be a top finisher, but as pics came out as the weeks progressed, I knew he'd be hard to beat.
New York Pro 212 Division
3: Ahmed Elsadany
After a 4th place finish, Elsadany pushed and made top 3 in a pretty competitive class. I wasn't super impressed with the condition, but the lighting made everyone look off. Legs and arms are two standout body parts. His back is pretty damn good, but can for sure hold more muscle. Needs to be drier in the low back, glutes and hams.
2: Zane Watson
He came ready to play. Watson is like Josh Wade, just beating people with condition. And his shape wasn't too bad either. Could have finished 1st in my opinion. Great poser.
1: Shaun Clarida
Standing all of 5' nothing, this man brought it. He's been knocking at the door for awhile and he finally knocked it down. His shoulders are crazy and back is just nasty when he's on. For me (I'm not a judge) it was a dead heat for Zane and Claurida until they turned around and that's when the clear winner was decided.
Overall, a great New York Pro once again. Cal Pro coming up next! Your turn West Coast.........
Hammer Strength Preacher Curls: 2 sets of 10 (rest pause)
Triceps:
Standing extensions: 4 sets of 12
Close Grip Bench Presses: 3 sets of 5-8
Dips: 7 sets of 10-15
Pressdowns: 3 sets of 10
As I said in the YouTube vid, this was supposed to be week four of Gamma Bomb with arms on deck. But the sun was out today and I felt like looking like I was a third member of the Legion of Doom, so I said fuck it and kept some of the workout the same, but not much because I had to be OWT! Because I’m the bruhz!
When I say high volume for arms, I mean HIGH VOLUME. Not Sergio Oliva level, but enough to get a solid pump (my bi’s in particular) and basically look jacked.
Conversely, these workouts are NOT the norm for me. I don’t really push the sets and reps up because I get in a ton of torso work. It’s also a lot squeezing done for arm workouts as well. As i sit here before work and type this out, I remembered why I don’t go high volume for arms, because they hurt and cramp like a mofo right now. Jesus…………
But seriously, this type of training for bigger bodyparts can be an awesome change of pace if you’ve been doing low to moderate volume for some time now. The funny thing about training is that it definitely goes in natural cycles. Now that the sun is out and the the temps are up, I push the volume up on everything a bit, even as I follow a pre-programmed routine (nothing is set in stone with me unless it’s meet prep).
High volume also pairs well with intra-workout nutrition. The days of drinking plain water is gone (for the most part) and ingredients that help get good nutrition to the muscle is now key in getting solid gains.
As long as you have good nutrition, especially around your training, the sky’s the limit. Makes me wonder how guys in the 80’s and 90’s would look with the knowledge we have now. Things that make you go hmmmmmmmmm.
Speaking of the 90's.....here's a pic of Kevin Levrone doing cable curls
If no one told you....car crashes are a bit jarring.
More than likely you've seen a nasty crash, looked at it and went "whew...glad that ain't me...."
Well, last October it was me. Without going into the the details of what led up to it (there were a few and no, none of them involved alcohol, drugs or texting) I ended up totaling my car. The same one I got the summer after I got hired in Omaha. The same one I had while I was going through my process for Omega Psi Phi. The same one that got me too and from the gym...gone in an instant.
But I was alive, so that's a good takeaway.
As you can see in the picture I crashed head-on into a tree. I pretty much thought my life was over and I was in a seatbelt. But in those brief moments before the crash, I had a bit of an epiphany....
Goodbye Mach-5
Little shit don't matter. Your anger, jealously, all that type of bullshit don't matter. We all out of here in the same box, so whatever issues you have with work, people and other shit....it's all for naught.
I also learned that you have to recover. Luckily I wasn't that injured. I only got a nasty gash on my shin, but other than that, I was fine. I actually went to train back and participate at D9 day at a local university.
In retrospect, should I have relaxed a bit? Yes. I was in a jarring experience and still needed to process the totality of what happened. But my mindset is that of a hard head motherfucker, so I just pushed through. Don't be like me. First is be thankful that you're alive...and then get back to the grind of life.
For some reason, I have the tendency to feel like a failure. More often than I would like some days. When I lost my ride, my mode of "freedom", I was devatated. How was I going to to get around? I hate leaning on people and it frustrates me when I have to. But luckily I have a good group of people around. The crash made me realize how important people are. People who genuinely care for you as a person.
It's human nature to think of yourself as a tough monolith. But we are all fighting some type of battle. I know after this crash, I had more frustration with myself, still do to an extent, but another lesson I'm learning is that you have to forgive yourself for bonehead mistakes. My crash didn't have to happen, but it did....so no use beating myself up about it.
And no Chow.......I didn't die. But I learned. I learned like a motherfucker.
It's graduation season or as the young folks say and hashtag "gradszn."
Despite what a lot of people say and think (especially when it comes to people of color) school still matters. People who finish and make their way into the workforce make more money over time and set themselves up for success. No I won't go into the whole issue of student debt and what not as my name should be King Forbearance right now, but know, overall, college grads make more.
But what folks don't tell you is that while sun, stars, bottomless mimosas and weekends off with activities fill your head......I'm here to tell you, at least for me.....it's been complete ass for the most part.
The First Job: The Real Masters Degree
I'm of the thought process, and it could just be me, that a Masters in certain disciplines is pretty worthless. As with anything, you can twist any degree into making it sound like you're a fucking Einstein. But by in large, your first job is your masters curriculum.
In my case, journalism is a doing field. So me being in a masters program will have done nothing to enhance my career. At best, I would've been employed in a newsroom part time while working towards an advanced degree. On top of that, a masters degree in journalism is essentially a teaching degree. I have no desire to do that in a classroom setting with how fucked higher education is. The Role People Play
Life in Lincoln wasn't too fun on a personal level. Mainly because it was so different than what I was use to in Chicago. Even living off and on in Lincoln, the goal was to graduate, pack my shit, leave and never come back to Nebraska except for the occasional football game. Obviously that wasn't the case and God only knows why, but quality people made the stay more tolerable. When you interact with folks, always do so with caution, but understand that almost everyone is a potential friend. Now if you don't mesh, you don't mesh. There have been people in and out of the newsroom that I don't mess with, but that's life. But when you surround yourself with good people, good things will happen.
Finances
The elephant in the room that people in the business don't want to discuss for whatever is the low pay of most entry level jobs. They suck period. I've stood in the line of a payday loan store more than a few times. And that's in addition to two, sometimes three jobs....
"But if you major in something good, you won't have to worry about that."
Maybe so, but most major in their interests because they have a viable future. And it's about long term versus short term. But I digress......
Pay for my first job was terrible. Sorry to my ex-bosses reading this, but it was. But I enjoyed what I did. And again, all the bills were on me. No roommates to split cost with or anything of that nature. Having to borrow money sometimes was a DRAG (still is). Best I can say is learn to live very frugally (although that's easier saying than living).
Yes....it sucks and you have to say no to a lot of shit. But it is what it is.
This is Only the Beginning
One phrase I consistently utter to myself is "All you need is a start. Build from here."
The first job is just that. A start. Cut your teeth, keep bitching to a minimal and do things outside of your vocation that can add to your vocation. I'm writing more, I'm back to doing video. Doing the things that will make me more versatile, because those skills I'll need later on.
Self Care: Do It
First things first, I hate the word "self care." It has to be one of the most annoying words in human existence. But if you really think about it, you need to exercise it. Let's face it, you have to look out for you because companies won't really. Perks are nice and all, benefits are great, but you and I are replaceable. So don't stress yourself out over a job that could get rid of you in two seconds. Find a hobby, work out, write. My de-stresser was the gym and video games (I was also going through a contest prep at the time) so my version of self care was that.
Here's the one thing about it though....self care is NOT SUPPOSED TO BE DESTRUCTIVE IN NATURE. If you're going to the bar, knocking back saki bomb after saki bomb, then guess what....you're not caring for yourself.
Working to Get Better
I am always looking for ways to get better and increase earning potential. I have some workshops I will be going to in my attempt to become a better blogger, producer, etc. All this will help. Actively engage in trying to get better at your career field. The people in your newsroom aren't enough. Facebook groups aren't enough. You need real feedback and workshops help. Save it with the whole "I don't have time" excuse. You do and you're being a wuss because you'd rather look at Netflix and fuck around. You're in #postgradszn for the rest of your natural life. Tighten up.
Undergrad life sucked for me, but I just wanted to share my experiences and hopefully give some advice on how to navigate it better. I realize I was all over the place, but you're a degree holder. Connect the dots.
This is a subject I've been wanting to write about for awhile. The glorious hours of third shift and how to balance it with a barbell.
I'm not talking to those who work a normal 9-5. Not even those who work late into the night. I'm talking to those who work against what their body is supposed to do, and that's go to sleep at night.
I work as a news producer here in the beautiful resort town of Omaha, Nebraska. My work hours are 11 p.m.- 7 a.m. (or 7-ish). Not only that, I hold a part time job with a fast growing nutrition store called Rexius Nutrition. While I'm thankful that I have a halfway decent work ethic, it's taken time to get some type of routine down. And even still, that shifts around depending upon training.
If you're like me, you fit in my training sometime around late morning and I'm sure it's a struggle.
However, as terrible as an overnight schedule sounds, it's not the end of the yellow brick road for improvements in size, strength and overall health. So let's dive into somethings that can help mitigate the damage.
1: Sleep
Pretty basic here. You can't function at an optimum level without rest. You can try and mask fatigue, but it will catch up with you sooner or later. It will start small but will eventually build up. To give it perspective, only sleeping for four hours and then getting behind the wheel, is the equivalent of driving drunk. So keep that in mind of how big sleep is in the grand scheme of things.
2: Nutrition
Your nutrition needs to be on point, more so on 3rd shift than any other. I'm not sure what it is about working nights, but the propensity for snacking is high! Very high (I love chips). How to cure this? More discipline simply. I've tried numerous approaches and you just need more discipline in how you approach the diet. I will say that if you are a serial snacker, take thinks like jerky or mixed nuts to help stave off cravings.
3: Get into a daily routine
As much as I can hate the same thing over and over, a daily routine is a MUST. It sets you up for long term success in and out of the gym. And the "night" routine is what will really help you. Because it's inverted, and your night is in the day, you need to really nail it in. Read, run some bath water, limit the caffeine during the shift. Anything to help your inverted night routine.
4: Get a physical
This is something that can't really be overstated. If you are messed up and don't know...you're throwing salt on top of a wound. Physicals and blood work still matter. Your hormones could be way the hell out of wack and you not realize it. Bloodwork and physicals will give you a chance to work with doctors to get you on a good path so you can push in the gym. Don't discount them.
These are just some of my recommendations living a vampire life, but also living "under the bar." It's a difficult life, but it can be done.
What are some of your strategies to deal with work nights, but living that fit life? Leave a comment and share!
Father Time waits for no man or woman. He's a cold and unforgiving prick.
To say it in plain terms, getting old sucks. But the wonderful and possible redeeming quality of Father Time is that it's an incredible teacher.
With time, things get broken down. It's normal wear and tear and when you do the things we do for "fun" breakdown is expected. But what has to happen as you get older, is that the intensity has to be maintained so you can continue to make gains in muscle and strength.
Seeing as I turn 39 this year and celebrate my second anniversary of my 20th birthday in 2019, I've picked up a few things as I transition to an "older" lifter that I'd like to share. Trust me, this isn't an exhaustive list.
1: Load is not as important as it once was
When you're in your 20's and early 30's, I'll make this controversial statement....LOAD IS KING. Heavy as you can go in correct form will put plenty of size. But as you get up there in age, the ability to handle heavy poundage gets diminished a bit. Elbows get hurt, knees get a little sore and you don't recover as fast as you once did. So what to do?
2: Use more intensity techniques
While you can't pile on negatives, drop sets and giant sets all the time. However, if they are used intelligently, you can stress the muscle and not have to put unnecessary stress on the joints. They should be used sparingly
3: Watch your recovery
As you move up there in age, recovery won't be the same. The day after heavy sets of compound movements will hit you a bit harder. Soreness will linger around a bit longer as well. A few ways to keep you plugging along is making sure your diet is in check. Another thing to look at is intra-workout nutrition (for the purposes of this blog, I won't go into super detail about this) and just make sure you're getting enough rest.
4: Adjust training volume
This is an up and down thing that can be adjusted. Some older guys need more volume in certain spots. Some need less. This goes back to how much can you recover from and not be in a huge deficit. I'm a believer that the body goes through cycles of how much it can take. Generally for me, it's seasonal. I can take more work in the summer/early fall months while the sun is out. For the winter/early spring, things generally get scaled down. But again, it can be cyclical. 5: Limit stimulant use
In today's world of super duper pre-workout mixtures, it's best to not use those that carry a ton of caffeine. Too much stim use, especially in one dose, can rob you of strength and make you tired. With that being said, there are some great products out there. I recommend Arc Reactor by Granite Supplments, Impact Igniter by Allmax and Rhino Black by MuscleSport. All have a decent amount of caffeine without killing you. They also have ingredients that help with focus such as alpha-gpc and Lion's Mane.
6: Just be smart
If you ever heard the words "listen to your body"? They ring true as you get older in actual age (note I didn't say training age, which is a totally different argument).
Like my friend Ryan Doris say's......don't be a dingus. Training is a piece of a holistic puzzle that needs to be adjusted and looked at from time to time. Especially as we approach AARP age.
Well hopefully you have been challenged with Que Strength phase 1&2, and hopefully you've made big time changes. This is the last phase to hammer your body even more. The weather is warm, so lets turn up the heat.
Notes: I want you to buy a notebook. It will serve as a logbook for your workouts. In it you’ll record the exercise, sets, reps. This will serve as sort of a map. The goal is to increase weight (or even reps) a bit each week. This won’t always happen, but you should push for it.
Day 1: Back
Chins: 3 sets of 10. We’ll keep these in, but lower the volume a bit. But the volume goes up for another back exercise
Bent over Barbell rows: 4 sets of 12, with two warm-up sets
This week its done at a 45 degree angle, this way you can use a bit more heavier weight. However, I want the barbell to touch your abdomen on each rep. Make sure you pull the elbows back and not out.
One arm dumbbell Rows: 3 sets of 10
When you do rows make sure you’re also completely bent over at the waist. Again, pull the elbow on the rowing arm back. Almost like you’re starting a lawn mower.
Reverse GripLat Pulldowns: 3 sets of 12
Last cycle these were done with an overhand grip, but this cycle I want you to use a reverse grip. Pull the elbows back and squeeze the lats hard.
Seated cable row: 3 sets of 12
Make sure you get some what of a stretch on this. Nothing crazy, just enough to make a slight pull in your lats.
Day 2: Chest/shoulders:
Machine flye: 3 sets of 12
Do these with a HARD squeeze at the top of the movement and a good stretch.
Incline press with a pause : 3 sets of 8
I want these as heavy as you can go for a set of 8. But touch the bar to your chest, hold it there for a second a explode up. These are tough. If you have shoulder issues, just hold it slightly above your chest and explode up.
Dips: bodyweight for 3 sets of 12. Only 60 seconds rest between sets.
Shoulders:
Laterals: 3 sets of 10
Military press: 3 sets of 10
Nothing special here. Don’t even go real heavy as the previous pressing has you a bit worn out.
Rear laterals: 3 sets of 15
Do these on a free weight incline bench at a 30-45 degree angle.
Triceps: Pressdown, 3 sets of 12, seated dips: 3 sets of 12
Day 3: Rest, that means REST. Not go run a mile, play volleyball, play basketball or anything like that. Because tomorrow is a HAZE!
Day 4: Legs
10 minute warm-up on the bike. I want this moderately intense to where you’re not tired, but break a sweat. DO NOT SUBSTITUTE THIS WITH A RUN OR JOGGING!
Leg Curl (seated or lying): 3 sets of 12:
Rotate seated and lying leg curls by the week, so if you start off this week with lying leg curls, start up with seated leg curls next week. I want these with a hard squeeze at the bottom (or top) of the movement.
Squats: 4 sets of 8
These should feel good after leg curls. Take as many sets as you need to warm up and then dive into your work sets. Notice I dropped the reps. That means the weight goes higher.
Leg Press: 3 sets of 20
Put your feet narrow and low on the platform with your knees straight as you lower the weight. I want these to beat the shit out of your teardrop and quads. Keep the weight moderate and rest periods low. Around 60 seconds. Push hard on these.
Stiff Leg Deadlifts: 3 sets of 12
Good stretch at the bottom: DO NOT ROUND YOUR BACK!
Day 5: Upper Body Flush Pump
This is a pump day, think of this as active recovery. This will be done in giant set format
Lat Pulldowns
right into
Machine press
right into
Laterals
right into
Bicep Curls
Right into
Tricep Pressdown
4 rounds: 10 reps each, 2 minutes between each round. This is not meant to be a very difficult workout, but to push nutrient rich blood into the muscle to help recovery. Adjust weight accordingly
Rest: THAT MEANS DO NOTHING AGAIN!
If you notice, the workout stays same for the most part, but I want increased weight. on the exercises.
After you finish this phase, I want you take a week where you lower the volume significantly. You can do phase 1 over again, but drop all the sets by 2. This is meant as active rest. You may be pretty beat up by the time this program is over, so you’ll need the rest.
Going forward, there are options you can do. You can repeat the program in full or you can restart phase two, then phase 3, then drop back to phase 2 or just repeat phase 3.
I have a confession....I had/have a stretch of time where I HATED training right now. I actually haven't enjoyed the shit in couple weeks now. And you may be in the same boat.
Why? Could be overtrained. Could be lack of a goal (training to not choke people is not really a goal), could be just pushing through when I don't feel like it. All of that equals up to just good ol' stress.
Well pushing through has finally caught up to me. If you have to have to constantly be pushed to do something in the gym and you're offseason, meaning you're full of food and resting a ton, then there's a problem.
With that being said, I'm not the greatest at managing stress all the time. I can fly off the handle easy when I should let things roll off my back, I internalize a lot of frustration (not healthy) and my goals frustrate me (and all the exterior things that mess with me), as I try to accomplish them. Adding to an already stressful time.
So how can you recover from a self imposed ass beating be combated? Try these steps.
1: Just take time off
I had been grinding pretty hard for awhile in the gym. While my training partner had a bit of a deload between his hypertrophy phase and powerlfiting prep phase, I didn't....because my dumb ass didn't take a few down days. Looking back now I should taken some down days with lower intensity. But like most meatheads, I used "I feel fine" to continue to push. Such is life. 2: Take your deloads
When you run a pre set program, one that you build or use from someone else, try to put in a deload somewhere in the program. Now everyone is different and really shouldn't deload at the same time, but keep them in. General rule of thumb is a deload every 10-12 weeks, BUT this is highly individualistic. 3: Look at your food intake
Here's an aspect many don't look at. We think of training as this individual monolith when it's only part of the equation. Food intake plays a VERY important part of the puzzle. When I say watch your food, in this context, I mean upping it. Are you taking in enough quality protein, carbs, fats? If you aren't, you're digging a hole for yourself. Take stock of what you're eating and up it. That being said, this isn't an excuse to eat like shit, or add to the junk you've been eating. Clean (you what is considered clean, stop bullshitting) and quality food wins here. 4: Quality of Sleep
Fuck these whole "work when you're dead" people. Yeah, there's a little truth to it, but really, you'll screw yourself without sleep. Your recovery, hormone profile and general mood depends on your sleep. If your sleep quality is low, then guess what? Good luck being productive. Make sure the quality of sleep you get is just as good as the amount. GABA, valerian root and good ol' ZMA helps with sleep. Keep in mind, they only help with preparing you to get to sleep. They don't actually put you to sleep. So keep that in mind. And get off the smartphone and DON'T READ NEWS before bed.
My Plan Going Forward:
I went back on Monday after a couple of complete days off from the gym. Moving on I'll be....
1: Reducing my training days to 4 days per week and build up from there
2: Decreasing overall training volume
3: Cut back use of intensity techniques and special additions (i.e. drop sets, giant sets, bands, etc) and go with straight weight
4: Manage my stress better and get blackout curtains for my bedroom.
Pushing hard in the gym is important, but the rest and recovery is just as important to avoid burnout. Don't push until you hate the gym. No when to take the gas off.
I have a confession guys........I'm really not enjoying the gym or even work right now.
Call it Mercury Retrograde.....call it the changing of the seasons. Hell, call me a lazy piece of shit for all I care. But the bottom line is this, I'm not really enjoying what I do.
But here's the thing, I've made a conscious choice to eat shit and like it for right now. Let's take today for example, I did want to go to the gym. I wanted to leave work, take a nap, and then train.....if do it at all.
I check on my training partner as he's kind of beat to shit (but highly motivated as he's in prep for a powerlifting meet.) I only wanted to see how he was doing. I mention I want a nap after work.....and he tell's me to slam a pre-workout and get it done.
Now keep in mind, I'm a grown man and can make decisions for myself.....and I still had the CHOICE to go home, but reading my friends words reminded me of a chapter out of one of the current books I'm going through (told you I'm reading a lot).
The chapter was out of the "Discipline Means Freedom Field Manual" by Jocko Willink. Now I don't get into rah-rah self help talk, but Jocko I can get behind. The chapter is called "Not Feeling It" and it aptly describes how I felt this morning. But I want to share a brief excerpt with you.
"How do I handle those days when I'm just not "feeling it? Those days when I'm tired or worn out or just sick of grind. What do I do on those days?
I GO ANYWAY, I GET IT DONE"
Making your Choice: Don't Fuck Off
What Jocko and I are saying to you, is that you make or break yourself in every decision you make.
The power of choice is a strong. It can literally make or break you. I didn't want to write this blog, but I made a choice to share my thoughts, in hopes it will push someone to go and do something.
I need to pay rent, so I get up and go to work and make decisions that affect my team, the presentation of my show and ultimately.....choices that make me look good. Therefore, affecting my paycheck.
I slammed my pre-workout and went to the gym because I want to look good and feel good. Were they easy choices to make....for me, yes, in a way. I could be a little bitch and call off. But where would that get me. It would have me looking in the mirror knowing I screwed myself out of getting better.
Good Choices and Bad Choices: Know the Difference
Now lets be aware...there are good and bad decisions. We've all made them.
That food we shouldn't eaten...
That phone number we shouldn't have made...
That sex we shouldn't have had with a person we are trying to cut out...
We know what bad choices are. So we need to quiet that voice that says "It's ok to eat those chips, drink that drink" etc.
It's a son of a bitch to quiet. But if you can, you are well on your way to doing the things you need to do to be better.
Push a little harder today to make those good choices. I promise you, you won't lack for it.
If you remember, not too long ago, I wrote out a program that I gave out to some of my Fraternity brothers. It's based on stuff I have experience with was doing with with my training partner.
Well this is part two of the program. It's not rooted in science, or studies. No fancy buzzwords or shit like that. Just hard training.
Now that the first four weeks are done, you have a decent (or better base) of not only
conditioning, but now you know how to execute sets, reps, rest periods, etc.
However, be real with yourself. If you feel you need to do a another four weeks of the first
phase, do it. just increase the weight a bit on your exercises. Because shit only hits the fan
from here.
Now you are going to move into a bodypart split. Meaning you are going to start working some
parts on individual days. If this sounds easier, it isn’t necessarily. More volume for individual
parts and some intensity techniques await, although not a lot.
Day 1: Back
Day 2: chest/shoulders
Day 3:off
Day 4: Legs
Day 6: Upper Body Flush
Notes: I want you to buy a notebook. It will serve as a logbook for your workouts. In it you’ll
record the exercise, sets, reps. This will serve as sort of a map. The goal is to increase weight
(or even reps) a bit each week. This won’t always happen, but you should push for it.
Day 1: Back
Chins: I waan 50 reps to start out. Ideally I want 5 sets of 10. Rest as long as it takes for you to recover.
Bent over Barbell rows: 3 sets of 8, with two warm-up sets
This is a bread and butter exercise, but the way I want them done is at a 90 degree angle. That means you pause each rep on the ground for one second and row up to your lower abdomen.
Pull your elbows back towards your waist. Do not go very heavy on these until you get the form down.
One arm dumbbell Rows: 3 sets of 12
When you do rows make sure you’re also completely bent over at the waist. Again, pull the
elbow on the rowing arm back. Almost like you’re starting a lawn mower. On the last set I want a drop set. Do your heaviest set of 12, drop the dumbbell and grab a lighter one for a set of 8, do another drop and do a set of 8, so it should be 12-8-8.
Lat Pulldowns: 3 sets of 12
Standard lat pulldown. But make sure you emphasize squeezing your back and I want a one
second contracton at the bottom. Pull the bar to your chest.
Seated cable row: 3 sets of 12
Make sure you get some what of a stretch on this. Nothing crazy, just enough to make a slight pull in your lats.
Day 2: Chest/shoulders
Machine flye: 3 sets of 12
Do these with a HARD squeeze at the top of the movement and a good stretch.
Incline press with a pause : 3 sets of 8
I want these as heavy as you can go for a set of 8. But touch the bar to your chest, hold it there for a second a explode up. These are tough. If you have shoulder issues, just hold it slightly above your chest and explode up.
Dips: bodyweight for 3 sets of 12. Only 60 seconds rest between sets.
Dumbbell press: 2 sets of 8, then 2 sets of max reps.
Heavy on these. On your max reps, you will drop the weight 5-10 lbs. Put your weight and reps in your log book. Try and beat that number each week. May not happen, but the main thing is that I want you to push hard.
Shoulders:
Military press: 3 sets of 10
Nothing special here. Don’t even go real heavy as the previous pressing has you a bit worn out.
Laterals: 3 sets of 10
Rear laterals: 3 sets of 15
Do these on a free weight incline bench at a 30-45 degree angle.
Triceps: Pressdown: 3 sets of 12, seated dips: 3 sets of 12
Day 3: Rest, that means REST. Not go run a mile, play volleyball, play basketball or anything because tomorrow is tough!
Day 4: Legs
10 minute warm-up on the bike. I want this moderately intense to where you’re not tired, but
break a sweat. DO NOT SUBSTITUTE THIS WITH A RUN OR JOGGING!
Leg Curl (seated or lying): 3 sets of 12:
Rotate seated and lying leg curls by the week, so if you start off this week with lying leg curls, start up with seated leg curls next week. I want these with a hard squeeze at the bottom (or top) of the movement.
Squats: 4 sets of 8
These should feel good after leg curls. Take as many sets as you need to warm up and then
dive into your work sets. Notice I dropped the reps by two. That means the weight goes higher.
Leg Press: 3 sets of 20
Put your feet narrow and low on the platform with your knees straight as you lower the weight. I want these to beat the shit out of your teardrop and quads. Keep the weight moderate and rest periods low. Around 60 seconds. Push hard on these.
Stiff Leg Deadlifts: 3 sets of 12
Good stretch at the bottom: DO NOT ROUND YOUR BACK!
Day 5: Upper Body Flush Pump
This is a pump day, think of this as active recovery. This will be done in giant set format
Lat Pulldowns
right into
Machine press
right into
Laterals
right into
Bicep Curls
Right into
Tricep Pressdown
3 rounds: 12 reps each, 2 minutes between each round.
This is not meant to be a very difficult
workout, but to push nutrient rich blood into the muscle to help recovery. Adjust weight
accordingly.
Rest: THAT MEANS DO NOTHING AGAIN!
As you can see above, just hard ass work. Try it and let me know what you think!
Trips home are always great, in fact, very much needed. But they aren’t that great when you’re under the weather. Which is pretty much what I was.
Home Sweet Home: Back in 2019
I left for Chicago last week, but earlier that same week I started to get a bit under the weather. That Monday before the trip was the fucking worst. I barely ate, could only keep down light liquids and struggled to make it through my shift at work. It persisted for the week and I went on my trip that Friday. Saturday…….oh boy. I went to Quads Gym to train legs and it was complete ass. I mean, the shittiest workout I’ve had in awhile. But I just chalked it up and did what I could.
Monday came around and I felt a bit better but un-inspired as as an Amy Schumer Comedy. At this point my seasonal asthma started to kick in (I get it around spring and asthma runs in the family.) Thank God my cousin had a spare inhaler for me to use.
Back day was good at BrickHaus Fitness in Wheaton (great gym with great equipment.) My goal was to row the 200 lb dumbbells for 8 reps. But guess what? I’m not strong enough.
While I’m on the subject of gyms and what not, just had a revelation. There is a severe lack of bodybuilders in Quads Gym. I mean pretty bad. I find it funny. Some will drive miles for bad weed, shitty sex and a goddamn cheat meal, but will bitch to the high heavens about driving to Quads and they live in the city.
Does the parking suck? Yes…..
Is the North Side congested? Yes…….
Will you find a better equipped gym in Chicago? No……
Will you have great workouts? Yes…..
Look, I’m not going to sit here and say you have to go for EVERY training session. But shit…..bust out your comfort zone, get the hell up and train where you can get better.
If you’re living in the burbs, this does not apply to you, because I know you guys hate going to the store for bread (“Oh, I thought we had some already……)
And if you have weak legs or a shallow back….you should for absolutely be training at Quads.
On a broader scope, there needs to be some level of sacrifice if you’re going to compete. It just is. I understand if you don’t have any other gyms around, but if you have to take a commute to a QUALITY gym…..get on the goddamn train.
Quick Note on "Tha Ahhnold"
The Arnold Classic went about how I expected it to go. I picked William Bonac to win and he did it pretty convincingly. Dexter Jackson took second and looked phenomenal like he always doe’s, but Bonac just had too much muscle with tight condition. In my opinion, the distance increased when Bonac and Jackson turned around to the back.
And the funny thing is that both men will be in GREAT shape at the Olympia.
Cedric McMillian rounded out the top three after being last years champion. He was clearly off this year in condition, and nowhere near his award winning form. Not sure what happened, but hopefully he squares it away soon. He’s too dominant of a body to not be onstage in Las Vegas, but he has to improve on what he showed in Ohio to be a factor.
Getting some interviews lined up for the blog that I hope you all will enjoy. Looking to talk with some dynamic and unique up and comers in bodybuilding and beyond.
We live in a mobile world where everyone is constantly on the move. Some people don't like to carry books, newspapers or things of that nature on a commute, or may not even be able to. Such is life these days.
However, even though we are "busy" and on the go, there are tools you can use to listen to get better, more educated, etc. The tools are on your phone and the internet.
Enter Podcasts
I love podcasts. They're a great tool to use for listening to music, keeping up with current events, hearing interviews with interesting people, or just learning new things in general.
Much like my reading list right now, I have a list of podcasts that I'm listening to. Again, not an exhaustive list or anything like that. Just some that I like listening to to be entertained, educated, etc.
Bad Boy Bill Behind the Decks:
Anyone that knows me, knows I'm a house music fan and Bad Boy Bill is an old school dj from Chicago. I've been a fan of his since the early 90's when he was featured every week on B96 on Friday and Saturday nights. I often use his mixes to train to and just get in the zone. Back when I was doing the Chicago Wings of Strength, his May 2013 mix got me through MANY a shitty cardio session.
The MFCEO Project:
I know I put Andy Frisella's IG profile in my last blog, but I think his podcast is golden too. It's usually him and his co-host speaking on business, but he brings guest entrepreneurs as well. The language is very colorful, but if you're sensitive, it's not the podcast for you. The one I'm listening to now is dated 2/19/18 and he has a guest on that has totally transformed his life after tipping the scales at more than 300 lbs.
The wonderful thing is that some of the podcasts are as short as 15 minutes. The longest I've seen is around an hour and a half. So they aren't long.
The Tim Ferriss Show:
I make no bones about me being a Tim Ferris Fan. I have most of his books (but have made excuses as to why I don't put plans in action.) His podcast, The Tim Ferriss Show, has numerous celebrity guests on and what they've learned in their journey going from good to great. My favorite one is with Terry Crews so far. And the cool thing about it, is that the podcast is done in front of a live audience.
Table Talk:
No so much a podcast, but close enough to be one for government work. This is more geared towards powerlifting than anything and is hosted by Dave Tate of EliteFts. Dave is a coach who's been there, done that, a Westside Barbell Alum and has literally ripped his body to shreds and is still going as best he can. He does the "podcast" in question and answer style, grabbing questions from Instagram and giving his opinion, which given his status in the industry, holds weight.
WenningStrength Podcast:
If you've been around powerlifting, you'd be hard pressed to not have heard the name Matt Wenning. His name is up and down in the record books for his hugely impressive squat.
I may be wrong, but I believe he was one of the first to focus on tactical training, which is how police, firefighters and first responders SHOULD train. He recently had Brian Shaw and Stan Efferding on his Podcast, so pick up some gems while you work, clean on drive.
Again, not an exhaustive list, but the goal this year is to expand what I'm reading and listening to! What do you have banging in your eardrums? Throw it in the comments section and let me know! Would love to hear them!
Let's face it....social media is a HUGE part of our lives these days. Often we wake up and the first thing we check are our social media profiles. I hate that (even though I do it), but it is what it is.
That being said, social media is still media at its core. And like food, you are what you consume (and absorb). That being said, a lot of what I follow on social media is meant to improve my life in some form or fashion. So the profiles I follow on Instagram (my preferred form of SM) tend to be those in the field of lifting, life improvement or just short form "education" that I wouldn't get anywhere else.
(*short form education is usually something I will read about on a subject I have limited or no knowledge about. Often times leading me to research a topic more.)
With that being said, here are some IG profiles I follow.
The Free Roots: @thefree_roots:
I don't know the brother personally, but what I do know is that he's a member of Omega Psi Phi Fraternity, Inc and a very knowledgeable and opinionated bruh. His profile is mainly dealing with Black History, Black Culture, and his own analysis on things. Not everything you will agree with (I don't) but as long as it gets you thinking and engaging in MEANINGFUL discussion about anything black, they're a good account to follow. Plus, they're starting a literary campaign. Doing it big in 2018. John Meadows: @mountaindog1
If you're involved in bodybuilding and don't know who John Meadows is, shame on you. Easily one of the most knowledgeable in what could be considered an industry full of dumbasses. John has been ramping up his use of YouTube and IG and has been putting out solid information lately. Add in that he's been doing collaborations with others in bodybuilding shows that he's dedicated to bringing quality information to the masses. Eugene Teo: @CoachEugeneTeo
Coach Teo is another knowledgeable guy on the scene. He gives a lot of seminars in his native Australia on body mechanics, moving pain free, nutrition, and how all that ties into building solid muscle. He explains videos in clear, easy to understand terms as well. Jordan Peters: @trainedbyJP
I'm a fan of British bodybuilders and Jordan is one of the hardest training guys on the scene today. He's all of five foot nothing but just a powerhouse in and out. I came across JP's profile about a year and a half ago, and then that lead me to Luke Sandoes (@lukesandoe), Sas Herati (@sas_herati) and James Hollingshead (@hollingshead89), and they all pretty much prescribe to the progressive overload and pushing the food to get thick and strong much like JP. And like many other coaches, he's learning and evolving as well.
Charles Glass: @theCharlesGlass
Who can forget "The Godfather of Bodybuilding." I have watched how he's trained many a champion (oftentimes watching on a VHS tape). A warning for newbies that may start following him. His techniques are advanced and not generally for beginners, so beware of what you start to emulate from him.
Matt Jansen (@mattjansen8)
I've followed Matt for a while now. Essentially damn near ten years. I remember him being a college student, simply grinding it out because of his love of bodybuilding. Real deal LOVE of the game. I was semi-notable in the industry and simply trying to get journalism by-lines and I happened to be good on a microphone. No I'm the nobody and he's the big time prep coach. But in all seriousness, Matt is one of the most genuine dudes I know. His knowledge base only expands and he continues to get better as a coach and as an athlete.
Nick Langer (@babyrhno89)
I don't include Nick because he's my training partner, but because he is a rising coach and athlete as well. Did I mention a businessman too. He's on the list because, mark my words, he will be in demand. And note, you will work hard and be in shape if you get him as a coach.
Chris Cavallini (@ChrisCavallini)
Warning, he is not your typical motivator. He is very much an in your face, "fuck you and your feelings because I'm here to make you better" type of person. Abrasive as all hell, but will give you a needed kick in the ass. He also owns a food prep company called Nutrition Solutions which services many in the bodybuilding industry including WWE Superstars. While his style is no nonsense, if you take a step back, you'll see the advice is golden. If you aren't sensitive, give him a try. Andy Frisella (@andyfrisella)
The CEO of First Phorm is much Chris Cavallini. A straight to the point, in your face person. But also he wants to get you better. His podcast the MFCEO Project has good points about entrepreneurship and life building. Again, not for the faint of heart.
The Film Bruh (@thefilmbruh)
Aloysis Ballard is a filmmaker out of Mississippi and he is constantly evolving in his skills as a filmmaker. He's up and coming so watch him grow. Omega Psi Fraternity, Inc (@officialOPPF) & Omaha Ques (@OmahaQues)
The greatest Fraternity known to man. Period. Follow them as well as Omaha Ques.
This is not meant to be an all encompassing list, just ones that are notable to me and who I try to look at on the daily. There are several others that didn't make the list, because frankly if they did, I'd be typing all day. Gary Vee is great to look at, I like Mike Israetel and Marisa Inda's are good too. I enjoy certain celebs IG pages, but usually I stick with the wheelhouse of bodybuilders and entrepreneurs.
So it's a winter Saturday and the weather sucks, invest in cleaning up who you follow and do a reset. Look at where you want to be and follow like minded individuals.
