Sunday, November 16, 2014



Never one to be considered conventional, I believe change is good. Particularly if you want results from all those hours you are dedicating to exercising. 

While the routine below incorporates pretty standard moves, I continuously change the this case the amount of sets and repetitions.  Wether you aim to build mass or tone up, changing the amount of both variables is necessary in achieving the desired effect. 

For example, the first exercise calls for the Wide Lat Pull. It's aim is to work the Latissimis dorsi, the broad, wide muscles located on either side of the back. You know, when guys talk about "wings", they help give a nice v-taper and symmetry.  

If you are blessed naturally with having them you may want to go for definition with say 4 sets of lower weight and higher repetitions of 12-15. If your like me and have to work extra, extra hard to build mass, you may want to start with 3 sets of heavier weight and a rep range of 10, 8, 8, 6. Or 10, 8, 8.

EITHER way, once you get going switch it all up. Incorporate all into your routines. Don't get bored doing the same ol' same ol'.

You'll thank yourself later.

My current routine

I. Lat Pull 
warm-up set x 10
3 sets 10, 8, 8

II. Deadlifts
3 sets 10, 10, 10

III. V-bar Pull (excellent mass builder, a staple this helps to "thicken" the mid portion of the back)

4 sets 12, 10, 10, 8

IV. Barbell Shrugs

2 sets 10, 10

V. Pull ups (unassisted) 

2 sets as many as can be completed 

VI. Dumbell Shrugs

3 sets 12, 10, 10

Sometimes muscle confusion can be as easy as switching the order in which you do the routines. The take away is to simply change things up. Progress NOT stagnation.

Or in todays lingo GAINZ!

Thursday, October 30, 2014


In the book "Real Men Don't Eat Quiche", author Bruce Feirstein deals with stereotypes in masculinity. A "quiche-eater" refers to a man who lacks "the traditional masculine virtue of tough self assurance." 

Personally I love the pie and can Deadlift, Bench, and a Curl with the best of em'.


Popeye ate spinach for his strength. So much so he could squeeze the can and it popped
right out. 

One thing is for sure, real men eat their greens. And lots' of them. Sauteed, steamed, in salads, any which way I'll take as much as I can get.

ANYONE who can make those manly "GAINZ" susbsisting on Hot Dogs and Pringles please show me how and I'll pay you $$. ( Btw, I'm originally from the "show me" state.)


Popeye had his spinach, I have my chard. I can't get enough of the stuff.  It ranks second only to spinach in nutrient content. Extremely high in phytonutrients its been a favorite of mine for years. I like it with the red ribs, and usually drop it in boiling water for a hot minute, pun intended, then sautee it in olive oil. That's it. 

Lately, I've also been on a butter Lettuce kick....again.

A few years back when I ran the cafe in the city, I rotated a salad on my little menu. While a little more expensive than say romaine or your usual mix-green melange, butter lettuce, Boston, or Bibb lettuce has to be my go-to-green. Velvety, I thought then it held on to salad dressing well and looked good on the plate. Now, I know it to be low caloric, high in vitamins, all the while looking chic on a plate. (Just wait until I make Thai lettuce wraps with minced chicken)

For now I use a simple vinaigrette and some chopped egg. Hmmmm eggs and greens again.

I think I'll make a spinach quiche.

Monday, October 13, 2014


I find a great deal of satisfaction in finding inspirational quotes. Over the years, I have found dozens that have "struck a chord."

This week, I am reminded of something said to me years ago by my big sister. She said it to me long before I ever decided to make exercise and fitness a passion or career path. In fact, she said it to me when I was quite young and first entering the work force.

 Interviewing for a job can be a nerve wrecking experience.  I was new to it and had become quite discouraged.  She simply told me,

"Look yourself in the mirror and tell yourself, "I will never let you down."

To this day I think of that quite often.  Sometimes, when at the gym as I'm looking at my form/technique in the mirror, I think of it and smile. I cannot help but think of not only all of the absolutely awful job interviews I've been on, but the times I've never thought I'd reach my goal, get that extra rep, or break that plateau. It works. 

So thank you big sis, and congratulations.  You go on the list! 

Monday, September 29, 2014


I focus a great deal on the GREEKS. I am absolutely fascinated by them and their civilization.

 In regards to fitness, they are credited with:
  • Inventing and refining organized fitness training
  • The OLYMPIC games
  • Establishing the foundations of what is now known as Physical Therapy
  • Incorporating fitness training into youth education
  • Inventing the Barbell/Dumbbell (yes, they did)
.....and a great deal more. They believed a strong body equalled a strong mind. I do as well.

Soon, I will be moving on to the Romans. A complex civilization that ultimately become one of the largest empires in the history of the world. And eventually declined. There are many, many theories as to why. 

One thing is agreed upon. As the empire grew, so did the Roman waistlines, and overtime fitness and health became less and less important to them. Why?


My quest is to truly find ways to help people incorporate some form of fitness into their everyday lives. And make that a priority. Neither of these two great civilizations had lattes, reality television, or drive-thru fast food. Both had a host of other outside influences to derail them from focusing on daily health and well being. They, the Romans, seemed to become quite literally, "to big for their britches". (or robes, rather). I plan to find out as much as I can as to why.

We are a great nation. Full of great people. Yet we are becoming more and more sedentary. 

I believe we can be both "Thinkers" AND "Doers".

Friday, September 5, 2014

NUTRITION BASICS I went Vegan....for an hour.

I'd like to say this loud & clear, I LIKE my meat proteins. Really. I am a carnivore. 

1. A person or animal who eats meat.
A man who eats steak is an example of a carnivor.

I like it that way and I ain't crossin' over. 

However, the other day I got the idea to try a Vegan restaurant in my neighborhood. Partly because I did not want to cook, it's close by, and partly because it's so inviting. On a corner, with an all glass facade and sleek, it has a very "moderne" appeal to it. It seemed like it was time to try. 

I loved it.

Here on my blog, I talk about "eating clean". Preparing food for yourself is one thing. You are in control of what goes into that. Dining out is a whole new challenge. This establishments menu clearly states for those with issues, "No GMO" "No MSG" "Gluten free", etc.

In short, if you can't eat here you probably shouldn't go out. Stay at home and cook. It's very rewarding.

The Spring Rolls above, with vermicelli, lettuce, and herbs where about the freshest I've ever had.

The dish above, listed as "Chinese Broccoli Delight" had teriyaki marinated soy protein and if I didn't know better, tasted like meat. Throw in some al dente carrots and I left with an even newer appreciation for tofu. 

Tuesday, September 2, 2014


"Energy and persistence conquer all things" - Benjamin Franklin

Mr. Franklin was not a fitness guru. He was an author, scientist, politician, inventor, and one of the Founding Fathers of the United States of America. A very smart man.

This is one of the most inspiring quotes I've found to date. 

In order to conquer life's hurtles you need energy, persistence,  and determination. A strong body and mind will certainly help you. Preworkout drinks will give you energy. So will a strong cup of coffee. Wanting to improve your body and health comes from a desire within. 

Deep from within. 



Wednesday, August 27, 2014