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Wednesday, August 27, 2014


MUSCLE AND EXERCISE. ROUTINE I


I've been feeling like I've been needing to switch up my workout routines again. Never one to be considered conventional, I believe in stepping outside the box as much as possible. 

Those in the "know" know, that variety is key. It may seem like the fitness industry is changing every month. It is. There are new discoveries and even newer trends all the time. 

The other day I came across this and it inspired me to change things up. Again.


I train my "guns" aka the Bi's like nobodys fool because let's face it, who DOESN'T want an impressive set? I'm not trying to get nominated for Mayor of the Gym, but I am proud of my hardwork.

HIT A PLATEAU?

Perhaps you just want to go big. Really big. 

I went back through all my workout journals (I STILL have them) and put together this routine. I would classify it right at that transition from Intermediate to Advanced as it incorporates Drop Sets, my variation on Drops, and a set I call "The Marine", as a former Marine once showed me his particular way of finishing his workout. 

The MAIN focus here is FORM. Follow as strict form as you can. Notice I am not mentioning weight amounts, 1 rep Max formulas, etc. for several reasons.

 Pick weight amounts you can do 3 sets of 10 with STRICT form and then adjust...UP!

MY TIPS ON FORM

  • SHOULDERS BACK
  • ELBOWS IN (but not flush)
  • FEET SHOULDER WIDTH APART & FLAT
  • DO NOT "SWING" the weight
  • STAY as CONTROLLED coming down as coming up.

BARBELL CURL (Wide grip)
warmup set x12reps 
4 sets 10, 8, 8, 6reps

HAMMER CURLS
5 sets 5reps 
lower weifht by 10lbs
5 sets each to failure

EZ BAR CURL
8,8,6

Swearing....I mean sweating yet?

INCLINE DUMBBELL CURLS
4 sets 8,8,6,6

"MARINE CURL" - Finishing
EZ BAR
rep count down
10,9,8,7,6,5
Stop at 5, if you haven't already.




 I'ts been a week at this one and I'm giving myself 6 before I do the progress pics. 


Monday, August 25, 2014

LET ME HELP YOU FIND IT


Saturday, August 23, 2014

NURTITION BASICS


CARBS

Simply put, I think carbohydrates have gotten a bad rap over the years. As I sit in my neighborhood, over priced, hipster coffee shop, albiet with a lighting fast Wi-Fi connection, and eating a bagel with cream cheese, (ON a gym day no less) I can't help but feel I need to give them (Carbs that is) a little shout out.


You see, Carbs are the bodies go to source for energy. And in todays world we sure need a lot of energy. Energy to move lightning fast about our lives, keeping up with the Kardashians and the like. Eliminate them (Carbs) and the body goes to other things to convert to energy. Like the high Protein content you worked so hard to incorporate into your diet. And as I'm sure you know, you need that to build lean muscle.

A MACRONUTRIENT

They are one of the three (3) groups i.e. PROTEINS CARBOHYDRATES FATS the body needs.

I stick to the basics. Eating them more earlier in tbe day and before a workout. For fuel i.e. E-N-E-R-G-Y.

I think of the days when I worked in restaraunts and people would order salads because they "were counting calories", specifically ask for "no croutons" and then get ranch dressing on the side. 

Folks, you do not need to be a registered dietician to know that the four croutons are much, much less detrimental to your goal/goals than all that buttermilk. SMH (Shake My Head)

www.livestrong.com as well as The Center for Disease Control's website www.cdc.gov/nutrition/everyone/ basics/carbs.html breaks it down well (pun intended)

Now go forth and do not be afraid......of those carbs I say.


Thursday, August 21, 2014


Monday, August 18, 2014

QUOTE FOR THE WEEK

I came across this today on a social media sight and immediately wanted to share it. I hope it not only helps inspire your week, but your workout goals.

MOTIVATIONAL MONDAY


For today's workout I went into the gym after reading this and went completely "out of the box" and my own comfort zone. I did a completely new workout for my BICEPS and got a great pump. They are sore and it's difficult to hold my mobile device to type. I'd like to share my NEW routine later in my MUSCLES AND EXERCISE section. When my guns' recover! 

Tuesday, July 22, 2014

This is stronger than any muscle ever will be

Tuesday, April 15, 2014

IN THE BEGINNING...OBSESSED

As I continue to research and learn about the Greeks and their contribution to organized fitness, I cannot help but be amazed. Amazed at not only the level in which they regarded health, strength and overall well being, but the knowledge they gained through studying at a time I call B.C. BEFORE CELL PHONES. 

Remember, it was Plato himself who said:

"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save and preserves it".

"Lack of activity".  You see the Greeks, who by the way, are credited with inventing:

  • The gymnasium, or gymnasion aka "The Gym
  • The dumbell, or then know as Halteres

  • Organized training routines
  • The beginning of what we know now as Physical Therapy 
  • The OLYMPICS


They HAD to be strong. They had to build, and develop, and defend themselves or they would not survive. 

This section of my blog entitled, "IN THE BEGINNING...." is meant to trace Fitness through the ages. The more I learn and read the more I cannot help but be saddened by our current state of health. Our society has become sedimentary. A society too reliant on an App to tell us what to do, when to move, when to do this and when to do that. We are inundated with conflicting information, "30 day" routines, and the like. We are told to eliminate this and eliminate that to get results. 

Technology is great. No doubt about that. It allows me to share this blog with a vast audience. It, the blog, is meant to inspire. As it says' in the header, "Success depends on new ways of thinking".  The GREEKS are even called, "The Thinkers".

They had access to much less than we do yet they where completely obsessed with improving their bodies and becoming stronger. 

No fancy HIIT training routines. No "elimination" diet to follow. No WOD, just plain determination.

As I continue my journey, I hit bumps in the road. I had one too many beers this past weekend. But I will tell you this much......like the GREEKS,

I ain't stopping people. 






Neither should you.