Sick Trip Home: Vacation Doing's, Some Thoughts and Plans

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. 

-Larry

Easy Listening: Podcasts I'm Listening To

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!

You Are what You Follow: Social Media Profiles on Instagram I read

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.

Training Day: Valentine's Day Legs and Day After Back

I'm not one of those "gym is bae" people. That shit reeks of "I'm lonely and I need a good fucking."

Legs: 2-14, work sets listed

Seated Leg Curl: 210/12,12,12

Leg Press (Hammer Strength) 6pps*/12,12,12

Westside Barbell Belt Squat: 3 sets

Dumbbell Stiff Leg Deadlifts: 3 sets

Westside Barbell Inverse Curl: 3 sets

Rower: Enough

Back: Ed Koo Special

Lat Pulldowns: 2 sets done all the way down to your chest

One arm db rows(unsupported): 2 sets

Tri-set: 3 round of 10 reps

Reverse Grip Pulldown

Stiff Arm Rope Pulldown

Seated Row

Scale says I'm 255. Time to trim a lot of butter if I can put the BBQ done. HyVee prep foods section is the devil. 

For those wondering who Ed Koo is......here's a sample video of the style of training me and Nick Langer do. 

No Cable? Who Cares: My Reading List at the Start of 2018

One of my goals for 2018 is to read. I mean really read something everyday. And also work my way through more podcasts. The reason is twofold.

A: Cable tv is ridiculously priced for the most wack bullshit you'll ever see. How many times do you have to watch a reality show?

B: Listening to podcasts is actually better. I can do things in the background and get work done and get educated, motivated, inspired....whatever.

So I'm working my way through SEVERAL books. Getting a Barnes & Noble membership is a wonderful thing. Saves me money and keeps me in pages. iTunes is a wonderful tool for podcasts as well as Stitcher.

Tools of Titans and Tribe of Mentors:

I'm a Tim Ferris fan ever since the 4 Hour Workweek. Tools of Titans is just how people at the top of their business. The book is separated into three sections, (Healthy, Wealthy and Wise). It's good "outside the box" thinking and just a peek into the mind of the worlds best.

Tribe of Mentors is less of a how to, but more of advice from various people from a myriad of different fields. I'm still making my way through both because they are both pretty dense reads. Around 400 plus each. And the chapters are not meant to be read in order (according to Ferris). I rarely read books in page order anyway now, so this is right up my alley.

Discipline Equals Freedom:

Jocko Willink is one of the authors behind the book Extreme Ownership and a former Navy Seal. In this one he talks about how remaining disciplined is essentially the key to unlocking the things you want in life. Obviously it's not rocket science in the least bit, but sometimes you need a reminder, a good kick in the ass to see if you're on the right track. This book does that. It's text is like the message. Short and to the point. And while it's a pretty sizable self help book, it doesn't overwhelm you with fancy text or catchy phrases. It's straight and to the point.

Extreme Ownership:
This is a gem that I discovered while on Instagram looking at the profile of Chris Cavallini. It's basically a leadership book and how good leaders become that by taking ownership of things. One chapter in and I like it so far.

This is just a snippet of what I have my eyes on right now. 2018 will be a year of change. As much as you need action, you need knowledge too.

Be Great!

FREE PROGRAM!

I've been absent from the blogosphere for the past couple of months. Reason being my computer is fucked. Battery needs to be replaced and the MacBook Pro model is so old, that a battery needs to be ordered.
(Since I've written this, the battery is ordered and I should have my computer back this week. Goal is to upgrade to a new one in November.)

Even still, I took on the challenge of crafting a workout program for a couple of friends, so I said "hell, why not. I'll let everyone get it."

So here you are. Weeks 1-4 of Que Strength.


Que Strength, Phase 1:

This is the introductory block for this program.

This is a basic meat and potatoes program starting out. It will ramp up over time, so don’t
become too impatient.

The program days are as follows:
Day 1: Push
Day 2: Pull
Day 3: Rest
Day 4: Legs
Day 5: Push
Day 6: rest
Day 7: Pull
And so on, so forth.......

Weeks 1-4:

Warmup: 10 minutes on an exercise bike at a semi challenging pace. There should be a LIGHT
sweat at the end of it. The warmup is only to raise your core body temp so the muscles being
trained aren’t completely cold.

Push: Chest, Shoulders, Triceps

Machine Press: 3 sets of 12, do your reps with an even tempo. Not too fast, not too slow. Feel
your chest working through the entire range of motion.

Incline press: 4 sets of 10

This is your bread and butter chest movement. To me this exercise is just as good, if not better,
than a flat bench. You won’t really go all the way down, you will stop the bar just a couple of
inches above your chest and power it back up. Pay attention to rep speed. Again, not too fast,
not too slow.

Dumbbell flye: 4 sets of 10
Best way to describe this exercise is try to remember you’re hugging a tree. Go for a strong
squeeze at the top of the movement and then a good stretch.

Laterals: 4 sets of 15, get some warmup sets (about 2 is fine) and dive into the work sets.

Rope Pressdown: this is a tricep pressdown, but with a rope. Make sure to squeeze your
Triceps as hard as you can. 4 sets of 15

Pull: back and bicep:

Lat Pulldowns: Get some good warmup sets in, then get right into your work sets. 4 sets of 12,
I want a good squeeze at the bottom, so make sure to flex your back as hard as possible

Dumbbell Rows: These will be done with both arms at the same time. Look at the video for
reference. 4 sets of 10
https://youtu.be/LktGPg-AkvY

Seated Rows: 2 sets of 15

Barbell Curls: 3 sets of 12

Legs:

Bicycle warmup: 5-10 minutes.
Seated leg curls: get some warmups in, then 4 sets of 12
Leg press: work up to a heavy sets, 4 sets of 12
Squats: 5 sets of 10

Stiff leg deadlifts: 3 sets of 12, get a good stretch.......see video
https://youtu.be/1uDiW5--rAE



Larry's note: This is nothing special. This is just a four week base. The fun starts the next four weeks. Everything goes up. 

Ch-Ch-Ch-Changes

It's no stranger that I'm a John Meadows Fan. I've liked him since around 1999 when he competed in the USA. I'm an even bigger fan of hard training. Which is a big reason on why I "took" to his Mountain Dog style of training.

If you need a primer on what Mountain Dog is, follow these link and read the article. Even try the programs in the article.

Mountaindog For Intermediates



I followed Gauntlet one full time through. If you're not familiar with it, Gauntlet is a high frequency program, laid out in a 12 week format. I was six weeks into another run of it before something came up. I had to take a hiatus from the gym for awhile, and gave Gauntlet another go.
When I was finishing up week 11, I decided to try another program by Meadows after I completed Gauntlet....Creeping Death.

Why Creeping Death? No other real reason than that the name was cool and it was suggested by my buddy Nick Langer. He used it as he was getting ready for a show in 2015 and was shredded to the gills, so I figured a fat ass like me could use it as well.

 I also like tough programs, so I dove head first into it.

CD is a five day a week program that is set up like this......

Day 1: Legs
Day2: Chest & Shoulders (plus odds and ends he puts in)
Day 3:Off
Day 4: Back
Day 5: Off
Day 6: Chest/ shoulders (pump day)
Day 7: Arms


I liked this split, at least initially. But after taking some pics I realized I needed a little more meat on my legs, So I just added a day around week 6 or 7.  Talked to Mountain Dog veteran, Cris Edmonds, about the impending change as well.

The split looked like this after I tinkered with it.


Day 1: Legs
Day2: Chest & Shoulders (plus odds and ends he puts in)
Day 3:Back
Day 4: Legs
Day 5:  Chest/ shoulders (pump day)
Day 6: Arms
Day 7: Off


Reason for the change, is like I said, I needed some leg size. There was no real pre set workout lined up for my second day. But what I do, is make my hamstrings a priority in that session. Reps weren't crazy high or anything like that.

But then I got another urge, I wanted bigger....MUCH bigger arms. So I added light arm workouts to day 2 and day 5. The best way to describe them was a "extra" workout. Not anything heavy or with a free weight for the most part . I made those arm sessions machine only really.

I know what you're thinking. Why mess with a great program?

Why not? I felt like I could recover from the change and get better, and I did. Arms are noticeably fuller and legs continue to fill out. Not anything on a Tom Platz level unfortunately.

Also I felt that making the change with the extra day would prepare me for Sentinel (another high frequency program). For the first four weeks alone, I train legs 3 times a week for the first four weeks, so an extra leg day on CD wont hurt me.

That's my story and I'm sticking to it.