The Power of Choice

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.

FREE PROGRAM!!!! Phase 2 of Que Strength

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. 

You can find phase one here.


Que Strength Phase 2: 

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!

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!