A Non-Fitness Authority Approach to Fitness

Well, my first post in well over a year. I honestly haven't much to blog about or even put on YouTube. I like to put my thoughts, as well as document my life, in snippets for people to look at. And as such, I use Instagram, Facebook and Twitter much more. Snapchat is a bit worthless to me to be quite honest, but I digress.

As I write this, the clock just turned over to midnight. It's now Christmas (but this blog was published today, so don't worry....you're not in the twilight zone) and folks worldwide are enjoying their gifts, families, friends, food and laughter. But guess what....it's now Tuesday and shit gets back to right where we left off last Thursday.

Yeah, yeah....I know some of you all are on vacation, but follow me here.

We're sitting a under a week from what could be a fresh start for many. January 1st....2017. There are many firsts in the year. But only one January 1st. Let me remind you of a sobering reality today.

You more than likely haven't accomplished your goals from 2016.

"Damn Larry, we you such a Debbie Downer?"

Because it's true. Long range goals are the things people keep in mind and work towards, however the short range or daily goals are where you more than likely fucked up.

Speaking from a fitness perspective.....being "in shape" (varying degrees of what this could be as it's totally individual) it's the small shit people don't see through on.

I myself am no exception....and just because it's about to be January 1st means nothing.

So how do we change this? How do we really push forward in what we want to accomplish in the gym (and life as these "guidelines" aren't exclusive to just fitness and all that jazz).

Well....from the warped mind of Larry Brown.....here you go!

Step One: Stop Bitching

This has to be the most fundamental thing in someone's quest to to where they want to go. I consistently hear "I can't because of (insert x,y,z and subsequent whining about exterior factors).
Look....work, kids, school. All that shit is a part of this huge ass game called life. It's not glamorous, nor is it oodles of fun. But bitching about every little thing will get you no fucking where and fast.
Complaining about the food you have to eat to lose fat and the workouts you have to do get nice and tight is nonsense.
It's a part of the process. Embrace it and relish in it.

Step Two: Become a Person of Action and Don't Sweat Making Mistakes

Inaction begets zero results. But action will get you movement. Life and Fitness is like the stock market. It's an ebb and flow. Not every decision will give you a positive movement. Sometimes you'll actually fall back. When I worked at the Chicago Board of Trade, a trader told me you always want movement. Stocks dropping is not preferred, but it's welcome if the market isn't doing anything. If you fall back, you can rebound.....and sometimes rebound big. Every action will net movement. You miss a meal....don't panic. Just deal with the hunger and find a suitable replacement later on. Miss a workout? Don't get upset...you just know you will need to line up your day better.

Step Three: Proper Planning Is Key

As you progress, you'll learn that step two can be fixed. Easily. It means you need to be better prepared so you don't get caught with your pant's down. Buy that packet of tuna and keep it in your drawer at work. Yes....there will be day's you will eat stuff plain, cold and it won't taste the greatest...but guess what...it's POSITIVE movement. Now obviously you want to have your meals prepped and ready to go, but if you plan for when you get thrown curveballs, you won't get hit hard when you're trying to make progress.

Step Four: Learn How to Reframe

An important part of progress, in my opinion, is reframing your problems. Instead of saying "I'm too busy to train and prep meals," ask yourself "What can I eliminate that's unnecessary to free up time?"

Now what needs to be sacrificed is a totally individual thing, but trust me, you don't need that extra tv time. You can perform on less than 8 hours of sleep. Shape up your questions to find solutions instead of problems.

Step Five: Enjoy

It's going to be tough. It's not going to be easy, but getting in shape is meant to be enjoyed. So don't dread your sessions. Make a playlist for different workouts. Experiment. See what works.
Embrace the challenge.


Now I'm not an authority on getting in shape. I'm just a guy who's been in the gym a long time and have made lifting a huge part of my life. This isn't an end all be all list....but if I can help a few people, then my job is done.

Happy Training!

Things I've Learned Part One: Training

I'm not really anyone of note. I tell people I'm just a guy who happens to enjoy lifting weights. I have never possessed any real athletic ability or smarts. I'm someone who just liked being told no, following it up with a "fuck off, I'll show you" and then proceed to quietly work (well pre-social media quietly work. Now I kinda whore myself on Facebook......but whatevs).

In light of that, I'd figured since it was a Saturday I would share some thoughts on things I learned and would have done a bit different in this iron game.

1: Emphasize nutrition

This seems like a no brainer, but I should have exercised more discipline in my eating. I ate like complete garbage. And while I'm better, I'm still not where I should be. And it's not just eating for "GAINZZZZZZ." It's eating enough to recover and grow with minimal fat gain. That's mistake number one

2: Out training a shitty diet

You see the saying "You can't out train a shitty diet" and it's totally true. You can only get so far with using shitty fuel for your workouts. While it may be cool to read and try to do what Lee Priest did with eating buckets of chicken for an offseason diet, it's not the way to go for muscle gain.

3: Tighter Form

My form on things like squats could have been MUCH tighter than what it was. I often tell people I didn't really learn how to train until I started powerlifting. And it's true. You can't do ANYTHING in lifting without proper technique first. Same way for building muscle. You must have tight form to put that pressure on the muscle you're trying to train.

4: Watch for the clues success leaves

I use to discount what top amateurs did and only focused on the pro's did. Thus I know I missed out on some quality information that could have been shared with me. Always talk to the up and comers. They're experimenting just like you and can bounce different things off another party

5: Read number one

It really cannot be overstated.

There's more, but these are the glaring ones. Next one is will be what I've learned in life.

Where the best come to play: Mr. Olympia Rundown

Most of us really ain't friends tho............

It All Comes Down to This

If you're a bodybuilding fan, then is simply the best time of year. The Mr. Olympia is once again upon us and the numerous status updates on social media won't let us forget it. Here we'll find out who will be the undisputed king of bodybuilding. Will it be Phil Heath who seeks his fifth win in a row? Can Shawn Rhoden or Kai Greene pull out an upset? Can Dexter Jackson be a possible winner as he's been firing on all cylinders this year? In just a few days we'll find out, but until then, let's take a look at the current group of possibilities to finish in the top slots.

*Competitors in no particular order.

1: Phil Heath

Lets not really kid ourselves. Heath would have to royally fuck things up to lose. And by royally I mean shoot himself in the face and cut both his chest muscles open. While he lost a bit of crispness last year and came in a bit too heavy, know that he's more than likely corrected that issue and will be on point game day. His overall shape and density shows why he's Mr. O. But to slam the door shut again, he has to be in the detail we saw in 2011 when he dethroned Jay Cutler. That was a his best package to date and anything resembling that form will win.

The Current Mr. O

2: Kai Greene

As of the time this post was written, by most accounts, Kai Greene is out of the O. However, I'm going to approach this post as if he's in. The bottom line is that he has to be hard. Period. No reason to outsize Heath. Both men are big, but it's going to be who will have the better condition. Kai doesn't have the structure of Phil, but if he can come in great condition, it's on. Everyone see's Kai time has past and I just don't see it.

Will he or won't he? Only Kai know's

3: Shawn Rhoden

In my opinion, Shawn is heir apparent to the Mr. O. He has it all. Shape, great flow to his physique and condition. His knock, and it's a very small and petty knock, is that he really doesn't outsize anyone in the top five. He really doesn't have to. He brings some nasty condition and keeps his waist tight, he makes a run for first. No doubt about it. He's been in California training with Charles Glass and it seems to be going well although he's covered up a ton (is 1000 degrees bro), but know that he, Charles Glass and Chris Aceto are looking to bring a crazy package.

You going to win or nah?

4: Dennis Wolf: 

He pulled off the winning last years Arnold Classic in Ohio and Arnold Europe in Spain.  And he could have arguably been as high as second at the  Mr. O in 2014. He has the size and shape, but I'm still not sold on him being Mr. O. Just can't put my finger on it, but he doesn't have that "WOW" factor to me. Not saying he isn't good, I just don't see him as hoisting the Sandow. He'll have everything he needs to have to compete in this show though. And with a year off, he could hurt some feelings.

Fan Favorite. Mine? He coo.

5: Branch Warren:

Anyone counting this man out is stupid. Period.  He will be in shape. He didn't look his normal gnarly self in New Jersey where he nabbed a qualifying spot, but he still looked good enough to win. And with an extra couple weeks of training and dieting, he's going to look like the Branch we all know and love. With that being said, I don't believe he's a threat to win, but a threat to breaking the top five for sure. No one really needs to speak out his freaky size, not about his crazy condition, but compared to the aforementioned men, his shape lags big time. He's this generation's closest thing to Rich Gaspari and that's not a bad thing.

Gnarly! but enough for the top six?

6: Dexter Jackson

In this field, Dexter is someone who could place as low 5th, or as high as first (yes I said it). His density is just insane, like he can't get fat or out of shape even at his age. If Branch is our Gaspari, then Jackson is our Vince Taylor. Someone who can conceivably compete in their 50's and unlike Taylor, still win shows at 50. He is a lesson on longevity. His ONLY knock is size, but he's proved that to almost be a non-factor as he doesn't really look all that small.

Age has been good to him.

7: Mamdouh Elssbiay 

Just call him Big Ramy. And I mean BIG. Size is not an issue at all. Coming in separated is.  I can hear it now......

"But look at the size of him! If he came in shape, he's gonna win the O"

If my aunt had balls, she'd be my uncle. Bottom line, he's not where a Mr. Olympia should be as far as conditioning. If he's in his best condition ever, he'll be a force, but I doubt it.

Big and shapely.

8: Cedric McMillan

Besides Rhoden, the best combination of size and shape up on the stage competing today. His only downfall is, once again, conditioning. The flow to his physique is just classic. It's like Serge Nubret supersized, but if he isn't hard, gonna be a long night. If he's ready to rumble in the conditioning department......He could, conceivably, be as high as third.

New age Serge Nubret

9: Max Charles

He made tremendous improvement over the last year culminating in a 3rd at the NY Pro and a win at the Tampa Pro. His legs are still a bit undersized when compared to some other top finishers, but his upper body is on par. He's still green which is the scary part. Condition does not seem to be an issue with him as I've never seen him out of shape. Expect a solid showing. Nothing earth shattering, but a definite "I belong here and I'm going to improve" outing.

An Olympia rookie without looking like one

10: Victor Martinez

The Dominican Dominator has been up and down over the past couple of years. At times you think he's going to make his way back up into the top standings, but it doesn't happen. His shape is still intact, his side chest and tricep continues to impress, and his back is still a solid bodypart. I'm not sure what he'll bring. If the NY Pro is used as a measuring stick, he should make a solid showing.

Doe's he still have it?

11: Juan Morel

He finally broke through winning a top pro show in the NY Pro. His chest and back are crazy big and his conditioning is starting to get olympia level. Still a bit shallow in the lower body, but that will come over time. He's not a rookie, but the "sophomore jinx" is real. I'm not sure on what he'll bring. But rest assured, he'll carb up on Five Guys and look crazy!

Carbs up off burgers, looks better than lots of pros.

12: Steve Kuclo:

He's made great improvements since teaming up with Neil Hill. I think he should've won in San Antonio actually and I'm a Johnny Jackson fan. Kuclo's chest is still an issue, and hes still filling out his frame. The similarity to Jay Cutler is uncanny. Another guy I'm not sure where he'll fall. Let's categorize him in the "still building" phase.

King Snake makes his way back to Vegas.

13: Dallas McCarver: 

A rookie that's not looking like one. Him and Matt Jansen are really having a bang-up prep. Yes, I know the line of "everyone looks good alone" but can we appreciate this guy winning his pro debut and making big improvements since May? He's not a legit threat for the crown, but he'll be another one who's going to show he's here and he will improve.

Bigger AND better.

14: Jonathan Delarosa:

He won the Chicago Pro this year and is one of the smaller guys in the line up. He's a ball of muscle with good shape. I just think he may get lost in the crowd. I could be wrong though. His conditioning could get to another level. He's with Aceto, so it won't be an issue by the time he steps onstage this coming Saturday.

What's he bringing to the O this year?

                                                                   Guys to Watch For

William Bonac: Crazy thick who's another Neil Hill client. He's like Delarosa as he won't outsize anyone and he's one of the smaller stature athletes. But he's climbing.

Johnnie Jackson: Conditioned Johnnie gets looked at for a possible top ten slot. Non-conditioned Johnnie does not. Just that simple.

Needs to be shredded to be noticed

Fred Smalls: BIG improvements over the past year especially from the rear. He still needs to improve a bit before he can be considered a top 6 finisher. Quite a bit.

Stock is rising

Roelly Winklaar: Needs to be shredded. Period

Big is fine, but hard condition will make them notice

Essa Obaid: Same as Roelly. Has to be shredded to get a nod even though he has some good muscle.

Where will he land? 

Lots of questions will be answered. Where will Wolf and Rhoden be fighting? Will Kai even compete? with all that being said, first won't be in question though. Heath will win number 5, but will it be in slam dunk fashion like 2011.......or something else?

Photo's courtesy of:
NPCnewsonline.com
Musculardevelopment.com

Two For One: Shoulders & Arms and Legs

Shoulders/Arms: Friday (9-4-15)

Hammer shoulder press: 
90/15
140/10
180/10
230/6, 6+3 rp*

Laterals:
25/20
30/15
40/10,10

Pressdowns: 4 sets
Dips: BW/ 3 sets of 12
Meadows/Tate Extensions: 3 sets/30
Barbell spider curls: 3 sets of 10
Low Incline db curls: 3 sets
Muscle rounds: 3 rounds on the Hammer Strength Preacher Curl

Legs: Sunday: 
Stationary Bike Warmup:10 minutes

Seated Leg Curl:
85/25
105/15
130/12
160/12
190/10
225/7+4+3 rp*

Leg Extension:
70/40
85/35
105/20
130/20

Leg Press: 
2pl/20
3pl/20
4pl/20
5pl.10,12

Hack Squat: 4 sets
Single Leg Press:3 sets
RDL'S:4 sets

RP = Rest Pause

I said I would do a video for my second workout of the week, but where I was training at I couldn't (thanks UNL Rec) so the best I could do was just list it for you. Some weeks I'll press twice a week. Others I won't do any, but I try to get in presses at least once a week. I've always had an issue with building broad shoulders, so I'm trying to get that nice cap and roundness. Going to take awhile for sure.

Heres a video for a visual explanation of Tate/Meadow presses.

Weight is at a decent 211-226....need to push the food more. I should be at a higher calorie intake. I better get comfortable being uncomfortable.

Legs: No squatty.........

BW: 221

Seated Leg Curl:
55/30
85/20
115/12
145/10
190/8,6

Leg Ext:
55/50
85/30
115/20
145/15
160/12

Leg Press:
2pl/30
3pl/15
4pl/12
5pl/12
6pl/8,6

RDL's
135/12
185/12.10
225/10
275/6,8

Leg Extension:
3 sets/ 20

I have to stay away from squats for awhile. My left knee is just not having it. I'm hoping it's not a meniscus tear or anything like that. So leg training contains plenty of volume now in an effort to put size on. I'm too old to try and be a damn Tom Platz, but I feel I can make a run at decent leg growth if I get outside the box a bit. I hate the whole "blood volume" training horseshit, but necessity is the mother of invention. So lets see what I can put together.

Since I can't really do anything with my squat right now, I can focus on being a "bench hoe" for a little. I've always wanted to hit pretty decent numbers in competition on bench, so I'm on the road to that. I figure it will still let me be on a platform without having to go bananas with a bar on my back.

Dust Mode: Legs

Warm-up:
Recumbent Bike: 10 mins

Seated Leg Curl:
70/20
100/15
130/12
160/9,10
180/8

Leg Extension:
70/51
85/13,25
100/20

Now here is where shit gets dicey.....I started off with high bar squats with the following progression:

Bar/10
135/5,5
225/ what the fuck was I thinking?

My back and knee did not agree and it was disgustingly heavy. so I racked it and proceeded with narrow stance box squats. Only did three sets of five, but felt decent.

Leg press: 4 sets
Single leg curl: 3 sets


Decided to train through this bullshit ass slump and see what will come out of it. Cut way back on the volume and will see if that helps a bit. Everything felt heavy, but I need to keep moving some blood around and eventually get back into blast mode. Sooner rather than later hopefully.

Dust Mode: Chest and shoulders

Machine Fly:
110/15
130/15
170/12

DB Incline:
45/15
80/12
100/10,8

Flat Bench:
135/12
185/10
225/10
275/5

Incline Hammer Press:
3 sets

DB laterals:
4 sets

Plate front raises:
45 lbs/3 sets 

DB Press:
2 sets.

I have not felt like training on any level. I'm just kind of going through the motions. I think it's just one of those training ruts. I was in "blast" mode since January (with a bit of "dust" mode mixed in).

If you're not familiar with the Blast and Dust mode philosophy here's an explanation from Dave Tate.

"I've mostly lived my life in either blast or dust. When I go for something, I go all out with blinders on and nothing else matters. If I'm not interested in something, it doesn't mean anything to me. Either I care with every part of my existence or I don’t care at all"

I'm for sure in dust mode. If you keep seeing people saying "They kill it all the time," they're lying. Period.