GO Fitness Education

Week 2 - Mud Run Training

2007-04-25T21:18:00.001-04:00

3 or 4 K in about 19 minutes...I wish i had a track near by I could keep a more accurate record of this.

Also did clap push-ups after
1 x 15
2 x 10

felt good to do those. By the way, listening to Korn and trying to jog slowly doesn't work to well, i kept wanted to do sprints. I think I will get that out of my system this weekend. I might actually play some rugby to this weekend :) Going to make someone my bitch.

Week 6, Day 4 - Speed Box Squats

2007-04-23T18:22:00.000-04:00

For the love of all that is holy I finally did a freaking box squatting session!! And I think its a great exercise, and finally see how it will help me in my regular squats to get me out of the hole easier. But I have one problem, i get major pain where my hip and thigh meet. Talked to my Chiro and he mentioned something with the nubby end of the bone hitting something, or pinching something and he can fix it , and it will get rid of the pain. All i need now is for him to get his damn table set up so I can get him to give me a few adjustments.

So my workout went a little something like this:

DE Box Squats
8 x 2 @ 185 lbs
- I went lighter than i should have because of the pain. Also I did it on a box that allowed my legs to be at 90 degree's which also helped with the pain.

SLDL
3 x 15 @ 135 lbs
-these were more like speed deadlifts

Standing DB Shrugs
1 x 10 @ 100 lbs
1 x 11 @ 100 lbs
1 x 10 @ 100 lbs

Standing DB Hammer Curls
3 x 8 @ 40 lbs
- i know super light, but i am trying to take it easy

Uneven Sidebends
1 x 6 @ 10 lbs
1 x 8 @ 10 lbs
-now each set included doing it left & right both front and back. And man did my abs kill the following day!

Week 6, Day 3 - ME Incline Bench

2007-04-23T18:20:00.001-04:00

Sorry I was to lazy to bother to enter these last week. So now that I am on an off week I seem to have plenty of time :) Only problem is that I forget what I did for warm ups or how easy/hard thigns where.

My workout went a little something like this:

ME Incline Bench:
1 x 20 @ 45 lbs
1 x 8 @ 135 lbs
1 x 3 @ 185 lbs
1 x 2 @ 205 lbs
1 x 1 @ 225 lbs
2 x 1 @ 275 lbs
-failed twice on the last one. I am not really all too surprised, it woudl make sense as I am generally weeker on this exercise than a regular bench and I failed a 295 floor press.

DB Extensions
3 x 7 @ 40 lbs
-form better than normal ;)

Rope Tricept PD
3 x 7 @ #7
-Did i mention how I hate that i don;t know the weight of the damn plates?

BB Row
2 x 10 @ 165 lbs
1 x 8 @ 165 lbs
-i only did 8 on the last set because i did not want to go to failure, and 10 would have taxed me.

Hanging Leg Raises
1 x 12
1 x 11
1 x 10

Ball Abs
1 x 11
1 x 10

Front Neck Bridges
1 x 14
1 x 17
1 x 18
-getting stronger :)

Back Neck Bridges
1 x 14
1 x 12
-got bored, went home.

Week 1 - Mudrun Training

2007-04-18T20:59:00.000-04:00

Well a friend has convinced me to enter a 10k run in June. Now the only reason I want to run it is because it looks fun as hell. Here is the link http://www.mudrun.ca/. Fun eh?

Anyways my training for it is to not interfere with my strength training so its going to look like this:

Week 1: 7K
Week 2: 3K
Week 3: 10K
Week 4: 5K
Week 5: OFF

Repeat cycle.

I could care less what place I come in. So I am only doing that once a week. Today was my first time running in 9 months!! I did:

7k in 40min 47sec.

Ran it really slow, but still manages to get chaffed inner thighs, nipple, and blisters on my feet. I forgot how much i hate running. I could have gone longer as far as my cardio is concerned, but my legs were so stiff and sore that I had to stop twice (waiting for lights, but much appreciated).

Week 6, Day 2 - ME Squat

2007-04-17T21:26:00.000-04:00

Well boo to me. I am going backwards again, but I can only blame myself. Right, so I am going to make a big effort from now on to stick to the damn plan regardless of my personal life...maybe ;) But I think I might have at least got my failed lifts if my damn legs were not so bloody stiff. I hate making excuses for myself, so I will just stop complaining and move on :)

My shitty workout went a little something like this:

Warm Up
5 min walk on tread mill
Hella leg stretching a good 15 minutes

ME Squat
1 x 15 @ 45 lbs
1 x 8 @ 135 lbs (surprisingly difficult)
1 x 3 @ 225 lbs (easy)
1 x 1 @ 315 lbs (easy)
1 x 1 @ 365 lbs (slight stall half way through, but good)
2 x 1 @ 385 lbs (failed)
- I had my trainer/friend dude there spotting me, he told me what has happening (like i didn;t know..bastard) But i was not confident with the weight and would lean forward way too much to get out of the hole. So I got about 2-3" out of the hole, but then would lean forward and get stuck at the mid point...booo me.

Leg Curls
-skipped. Legs stiff as hell

SLDL
3 x 8 @ 225lbs
-very very easy. Needed to.

Wide Grip Lat pulldowns
3 x 7 @ #12
-very easy as well. really concintrated on form

Incline DB Curls
3 x 8 @ 35 lbs
-lower the weight a bunch and concintrated on form...but not my spelling :)

Abs on a Ball
1 x 14
2 x 12
-meh did it for fun

Still trying to take every exercise besides the main ones easy. I didn't really mind it at all. However its days like today that make me want to take supplements again.

Week 6, Day 1 - Speed Bench

2007-04-16T21:19:00.000-04:00

Slightly tweeked my shoulder today benching. But muscled my way through it :) I tried to take it as easy as possible, and did not go to failure on my sets, however i would keep forgetting my first set of an exercise :) Next week is another off week, not sure if I will do it or not yet, but more than likely will. It will give me time to catch up on errands i need to run, people i need to see, and things around the house I need to do.

So my workout went a little something like this:

Speed Chain Bench
8 x 3 @ 135 lbs + 60 lbs of chains
- found bigger chains today :)

DB Seated Miltary Press
1 x 6 @ 75 lbs
2 x 5 @ 75 lbs
-used those stupid power blocks again. But at least my shoulder wasn;t too bad during this..weight felt really easy , could have got 7 reps

Tricept PD's
3 x 10 @ #12
-should kinda hurt doing this, but exercise was still easy

Bent Over DB Rows
1 x 10 @ 90 lbs
2 x 8 @ 90 lbs
-didn;t feel like using the power blocks again. SO i stayed at 90 lb DB's..just lower reps...pretty average. not hard, not easy.

Slight decline Sit ups
1 x 12
2 x 14
-was bored, did these for fun

Back Neck Bridge
1 x 12
1 x 13

Front Neck Bridge
2 x 12
-wanted to take it easy as my traps were still sore from yesterday :)

Well my legs loosened up a wee bit tonight, but the stiffened up again on the drive home. I am about to stretch alittle and go to bed. I hope they are not to bad tomorrow, if so I will have to do some major stretchign before I make my 1 RM attempt.

Week 5, Day 2 - ME SLDL

2007-04-10T21:53:00.000-04:00

I have no motivation to say anything.

My workout went a little something like this:

Warmup
Chest
Back

SLDL
1 x 10 @ 135 lbs
1 x 7 @ 225 lbs
1 x 2 @ 315 lbs
1 x 1 @ 405 lbs
-last one took a wee bit to get up, didn't want to press my luck this time. Besides I want to save some energy for when I do floor presses tomorrow...shooting for over 300 lbs

Leg Curls
2 x 6 @ 160
2 x 5 @ 160
-wow these seemed really heavy today..must be the SLDL

Back Ext.
3 x 10 @ 135 lbs

Lat Pull downs
1 x 7 @ #14
3 x 7 @ #16
-dammit still don't know the weight of the plates, but #16 was pretty damn close to all the weight...must have been just over 200 lbs because when hanging from bar it dragged me back up.

Incline DB Curls
1 x 8 @ 45 lbs
1 x 7 @ 45 lbs
1 x 8 @ 45 lbs
-better than last week

Week 5, Day 1 - Speed Bench

2007-04-09T22:29:00.000-04:00

Well I finally figuered out what I am going to do with all the chocolate I got for Easter, post workout treat!! MMMMMMMM. Decent workout, seeing how I had a mini 4 day vacation, man I don't want to do that again. I am surprised, my eating was horrible over the weekend..I mean wholy carbs !! But I am still the same weight. I figuer thats because 2 days I did not eat as much as I needed to, and I barley got any sleep all weekend. If you look up weekend warrior in the dictonary you will see a picture of me!

Anyways, my workout went a little something like this:

Warm Up
pushups
deadlift
lat pulldowns

Speed Chain Bench
10 x 3 @ 135 lbs + 58 lbs of chains
-about a 1/4 of the links were on the ground, so I do not have an exact calculation of what I actually lifted. It still felt really light, I think I will increase the chain weight even more next time.

DB Seated Military Press
1 x 5 @ 75 lbs
1 x 6 @ 75 lbs
1 x 5 @ 75 lbs
-had to use those damn power block things. I absolutly hate these, they should never have been invented. But my new gym is missing Db's between 50-90 lbs.

Tricept PD's
3 x 10 @ #14
-dunno how much those damn plates weight, but it was almost the full stack. I am going to hav eto replace these soon. Will probably do close grip or something...maybe weighted dips.

BB Underhand Bent Over Rows
1 x 10 @ 135 lbs
1 x 7 @ 185 lbs
2 x 8 @ 185 lbs
-have i mentioned how much I hate this exercise?

Abs on a ball
1 x 10
1 x 15

Back Neck Bridge
1 x 13
1 x 14
1 x 13

Front Neck Bridge
1 x 15
1 x 13
1 x 15

All in all a good workout. Tomorrow I try a 1 RM for SLDL, should be interesting, and next week I finally get to do some squats. Man I hope i get a good weight on it. I am hoping for over 405, or hell I will even take 405. I think after my 12 weeks are done on this west side routine, I am going to go back to the Smolov squat program, and blast my squats for 8 weeks, and alternate back to Westside.

Week 4, Day 3 - ME Bench

2007-04-04T21:44:00.000-04:00

Well today was a big mistake, there is no way I should have even stepped into a gym today; for a few reasons. My focus was not there, I found I was thinking too much about other outside influences and could not focus on the task at hand. I had a few friends at the new gym with me working out, and they kept cracking jokes between sets or during my sets, which really threw off my concentration (it was already off to begin with), the last thing I want while working out is to laugh or giggle. And third, I just did a ME yesterday!! I was very disappointed with my lift, but maybe next week I will get what I want.

So my crappy workout went a little something like this:

Warm Up
Pushups
Sumo Deadlifts

Bench
1 x 25 @ 45 lbs
1 x 10 @ 135 lbs
1 x 6 @ 225 lbs - to failure :(
1 x 1 @ 295 lbs - failed
-dammit! I was soo looking forward to cracking 315 lbs today..next week I will get back into a regular routine and hit that bitch.

Lying DB Extensions
3 x 7 @ 50 lbs

Close Grip Press
3 x 7 @ 185 lbs
-I did a rope pressdown before this to warm up a wee bit, as if the extensions didn't warm me up enough.

DB Bent Over Row
3 x 10 @ 90 lbs
- I was actually quite happy with this

Hanging Leg Raises
2 x 12

Front Neck Bridge
3 x 12

Back Neck Bridge
3 x 12

Well my bi's felt raw going into the workout, and they still feel raw now. Its weird I don;t really get that tight anymore, or stiff. I just get this weird feeling..i can;t explain it. It just feels like I have no strength in said muscle. Anyways, 1 more workout this week, and I have a nice long weekend to accomplish it.

Week 4, Day 2 - ME Deadlift

2007-04-03T21:59:00.000-04:00

Amazing workout today, I am very happy with myself, I got a new PB on my deadlift. Hopefully this will help increase my squat. I also got to do a whole bunch of new exercises today as I was training at my new gym. And i was the only one there :) I love this place.

So my workout went a little something like this:

Deadlift
1 x 10 @ 135 lbs
1 x 6 @ 225 lbs
1 x 1 @ 315 lbs
1 x 1 @ 405 lbs
1 x 1 @ 425 lbs
1 x 1 @ 455 lbs (failed)
1 x 1 @ 405 lbs
- that last one I had to re-rack the weight..lol. I know I could have gotten that 455 lbs, but I was just way way too gassed to do it. Here is the vid of it (http://www.youtube.com/watch?v=PHkMVaLYWio) I know as far as contest goes I was not down far enough, and its hard to judge based on the angle of the camera...but still!

Leg Curl Machine
2 x 7 @ 160 lbs
2 x 5 @ 170 lbs
-got a little ahead of myself here.

GHR
3 x 10
-finally tried this bastard! probably not the best idea to do it right after leg curls, but it was still fun

Wide Grip Chin Ups
2 x 7
1 x 5
-I hate these..lol, but it was fun doing something different for a change. Only reason I did it was that they had the lat pull down in pieces.

Incline Seated DB Curls
3 x 8 @ 40 lbs
-this was harder than i thought. And man the grips on these DB's tore my palms to shreads.

Reverse GHR
1 x 10
2 x 12
-No other ab stuff there, so had to make due.

I just know my legs are going to be killing me in a few days, so I downed a bunch of BCAA's when i got home, and did some light stretching. I will probably have to keep stretching for the next couple of days. All in all a great workout! It felt good to relieve more stress.

Week 4, Day 1 - DE Bench

2007-04-02T21:50:00.001-04:00

Oh it felt SOOOO good to get back in the gym. I had lots of stress from work to clear out of my system, and fustration built up over the week. It was great to get in there, listen to angry music and lift some weight. Its like yoga for me.

So my workout went a little something like this:

Warm Up
back machine
light deadlifts
light bench press
- question....are you supposed to look like a frog when you deadlift? I was looking at myself in the mirror in front of me, and started laughing at myself..lol

Speed Bench
8 x 3 @ 185 lbs
-about 30 seconds between sets.

DB Seated Military Press
1 x 8 @ 65 lbs
2 x 5 @ 75 lbs
1 x 4 @ 75 lbs
-just trying to find my weights...will stick with 75 lb DB's next time.

Tricept PD's
1 x 10 @ 80 lbs
1 x 12 @ 80 lbs
1 x 11 @ 80 lbs
-hehe still finding the right weight...i'm thinking 90 lbs next time for 10 reps

Bent over BB rows
1 x 10 @ 95 lbs
3 x 10 @ 115 lbs
-I freaking hate this exercise! My form bloody well sucks! And I can;t lift heavy weight with it..grrr, its exercises like this I wish i had a training partner to watch my form.

Russian Twist
2 x 4 @ 35 lbs
1 x 3 @ 35 lbs
-Ya i know i made the name up..it was still hard.

Back Neck Bridge
1 x 11
2 x 12
-ohh this felt nice to do again!

Front Neck Bridge
1 x 11
2 x 12
-same as above

A few things I noticed today while working out. I am getting more vascular, so the mirror is telling me I am loosing some fat :) So i weighed myself and I am down a few pounds. About 210 lbs now. My diet is working!! I also noticed arching your back is tough!

Week 4, Day 1 - DE Bench

2007-04-02T21:50:00.000-04:00

Off Week - Bodyweight Exercises

2007-03-29T21:51:00.000-04:00

This actually went pretty well. I did it in record time, and did not really have to much of a problem with completing full sets. So maybe my endurance has gone up a we bit? I did manage to do 2 full circuits, and the only reason I did not do 3 was that my right knee started to swell up a little bit, and give me some pain. I have since then taken a few Advil, elevated it, and iced it on a 10 minutes rotation.

My workout went a little something like this.

Cross Crawl x 12 (a side)
Multi-Directional Lunge x 12 (a side)

Rest

Bulgarian Split Squat with Front Foot Elevated x 15 (a side)
1-Leg Deadlift x 15 (a side)

Rest

Close Grip Pushups x 31, 34
Jumping Jacks x 60

Rest

Reaching Lunge x 12 (a side)
Mountain Climber x 15 (a side)
Sumo Squat x 15
Spiderman Climb x 10 (a side)
Bicycle Crunch x 60

So the cycle went like this. Inbetween sets I would not rest, but inbetween groups would give myself about a 1-2 minute rest. And at the end I had a phone call so that was a 5 minute rest. All in all, it took me less than 30 minutes to finsh.

Off Week - Sprint Training

2007-03-28T20:13:00.000-04:00

Well my speed has definately picked up, but that hasn't helped my endurance at all. I was getting cramps and very winded by the time I was done. But damn I feel good. I love running in this Spring(ish) weather.

5 min jog (4 out of 10 effort)
1 min walk (2/10 effort)
30 sec sprint (8/10 effort)
1 min walk (2/10)
30 sec sprint (10/10 effort)
1 min walk (2/10)
30 sec sprint (10/10)
1 min walk (2/10)
30 sec sprint (10/10)
1 min walk (2/10)
30 sec sprint (10/10)
1 min walk (2/10)
30 sec sprint (8/10)
1 min walk (2/10)
5 min jog (4 out of 10 effort)

Now I still had a cold, but if you remember one of my earlier articles its ok to continue to train as long as the symptoms of whatever you have are above the neck. It just caused my endurance to slip a little, and I was hacking up some pretty gross stuff whilst sprinting.

Off Week - Activity

2007-03-26T22:43:00.000-04:00

Played dodgeball for an hour today, we had no subs so it was pretty constant activity. Great fun and great exercise; hardcore though. I got hit in the face twice, and the nether regions once. Unfortunately we lost.

Week 3, Day 3 - ME DB Press

2007-03-23T20:07:00.001-04:00

Oooch. OK so today you will notice I skipped a few things (skull crushers, rows..etc etc) I wanted to reduce the strain on my left shoulder and bi cept as much as possible as this is going to be a killer weekend for my body. I need to get my speed squat day in tomorrow and then the next day I am moving a friend and his girl into thier new house. Thank the lord i am taking next week off!

So my quick workout went a little something like this:

ME DB Bench Press
2 x 12 @ 45 lbs
1 x 8 @ 70 lbs
1 x 6 @ 80 lbs
1 x 5 @ 95 lbs
1 x 2 @ 120 lbs - PB
1 x 1 @ 130 lbs -fail
- I couldn't even move the damn things on the last set. But seeing how well I did for my first attempt at a 1 RM, and that the Db's at this gym only go up to 130 lbs, i think I will drop this exercise in the next cycle.

Hanging Leg Raises
1 x 13
1 x 11
1 x 8

Standing Calf Raises
3 x 10 @ 255lbs
1 x 15 @ 155 lbs
-last set was a drop set. Havn't done any calf work in a while, thought it would be fun.

Decline Sit ups
2 x 15
1 x 12

Well thats it! Only took me less than 45 minutes. Gives me lots of time for the rest of my evening to go socialize, it is friday after all.

1st Session with Da coach

2007-03-22T22:18:00.000-04:00

Well I had my first session with, hopefully, my new coach Harnek Sang Rai. I could not believe all the stuff I learned in the short hour and a half span i was with him. And all we worked on was the big 3. It just goes to show you, that it doesn't matter what weight you can lift, you can always better yourself. Whether that be from increasing your weights or bettering your form.
Really if your new to any sport or activity, you should strongly consider getting some sort of coach, or someone that is experienced and can show you the ropes. Let it be some team sport, running, rock climbing, or even long distance running. Coaches will not only show you the proper way to do things, but they can show you tricks and tips on what will make what your doing easier. And they will teach you to respect the sport and your body while your doing it.

Here are a few tid-bits i learned today:

Deadlift:
-keep arms straight down,
-when you go up pretend you standing up from a chair
-get lower Tim!
-I like the Sumo stance better
-Tighten core

Bench:
-Tuck elbows in more
-learned what it meant to drive with your feet
-drive with your feet!
-Arch as much as possible
-Tighten core

Squat:
-GET LOWER TIM!!
-keep torso a bit more straight up

He taught me a lot more about judging, about the local organization and such. I am so happy he decided to do this for me, as he is 1) a coach, 2) reputable, 3) a Ref, 4) Competes, 5) on the governing bodies executive committee. He is judging the nationals next week, so I will not be able to get to see him until he comes back, but I hope to learn a ton more. I am really looking forward to him teaching me how to use all the equipment in powerlifting.

Week 3, Day 2 - ME Squat

2007-03-21T21:40:00.000-04:00

Well today was filled with ups and downs. Ups I hit some good weights, downs I am can feel the wear and tear on my left elbow so I took it easy on the non-leg exercises today and totally skipped abs as I was zonked. I think I am going to up my BCAA's through out the day to help my heal, and next week I am going to take off, might do some sprint training and more bodyweight workouts. any thoughts?

Well my workout went a little something like this:

Squat
1 x 15 @ 45 lbs
1 x 10 @ 135 lbs
1 x 6 @ 225 lbs
1 x 3 @ 315 lbs
1 x 1 @ 365 lbs
1 x 1 @ 385 lbs
1 x 1 @ 405 lbs
-wow that is a lot of sets. I think i should have done less reps with 315 lbs, and skipped either the 135 lbs or 225 lbs or one of the mid 300's...awwee well still good in my books. That would be matching my PB when I was on supplements so I am very happy, i don;t need to waste my money on that stuff anymore! It also means that I do not need that stuff to get stronger, which kinda surprised me...lol

Leg Curl
4 x 7 @ 160 lbs
-this was a lot easier than last week..nice!!

Stiff Leg Deadlift
1 x 6 @ 275 lbs
1 x 9 @ 245 lbs
1 x 10 @ 225 lbs
-i tried 225 lbs for one at the start, thought it was too easy..lol ..should have known better. Man that comp. is going to be hard.

DB Bentover Rows
2 x 7 @ 100 lbs
-inside of my left elbow is hurting..took it easy

Hammer Curls
2 x 7 @ 50 lbs
-maybe not the brightest idea to do these...still hurt.

Well I think i will be icing my elbow tongiht and tomorrow while I am at work. Happy with that squat..damn next time its going to be 425!

Week 3, Day 1 - Speed Bench

2007-03-20T22:48:00.000-04:00

I finally got to workout at my new gym!! Now it was still under renovation, but my buddy said I can workout there anytime I wish. He even gave me the password to the alarm! Looks like it won;t cost me as much as I though. And let me tell you, the equipment is top notch! I could not believe all the toys they had there for me to play with..i was trying out everything I could!! I was like a fat kid in a candy store.

So my workout went a little something like this:

Push ups
1 x 20
Deadlifts
1 x 12 @ 135 lbs
1 x 10 @ 275 lbs

Speed Bench + Chains
8 x 3 @ 165 lbs + 50 lbs of chains
-a little too heavy, but the chains never fully came off the ground

Standing Miltary Press
3 x 3 @ 165 lbs
-wow where did my strength go? thought i could get 5 for sure.

Speed Decline DB Ext.
3 x 10 @ 40 lbs
-easier than last week

Wide Grip Lat pull downs
3 x 10 @ #12
-dammit i forgot to ask how much these plates weight. Kind of difficult, could have done a little more though

1-Leg Lying Crunch
2 x 12 (per side)
-nothing really to do abs there...need to tell him about that. I may have to use some of their more eccentric toys for core work

Back Neck Bridge
3 x 10

Front Neck Bridge
3 x 10

All in all a good solid workout. My tri's feel a little tired. I am sure they will be twitching tomorrow.

Week 2, Day 3 - ME Floor Press

2007-03-17T12:53:00.000-04:00

Obvisouly I skipped this workout yesterday because I was sleeping, and in so much pain. Today I felt a ton better, but i could still tell that I was a little tired. I had no real strength gains today, and I believe that is from yesterdays interview. but still some good lifting.

Deadlift
1 x 10 @ 135 lbs
1 x 10 @ 275 lbs
-first set did fast, secodn set was pretty damn hard

ME Floor Press
1 x 20 @ 45 lbs
1 x 12 @ 135 lbs
1 x 7 @ 225 lbs
1 x 1 @ 295 lbs
-go tthe last one nice and clean...but it was damn slow going up. Was trying to arch my back as much as possible.

Skullcrushers
1 x 7 @ 100 lbs
1 x 8 @ 100 lbs
1 x 7 @ 100 lbs
-i tried my best top get 8 on the last one, but i failed it.

Tricept PD's
1 x 6 @ 110 lbs
2 x 7 @ 100 lbs
-hehehe oops. got a little ahead of myself.

Close Grip Cable Pulls
2 x 10 @ 190 lbs
1 x 9 @ 190 lbs
- damn i tried, but sooo soo tired.

Hanging Leg Raises
1 x 12
1 x 10
-decided to take it easy today

I skipped decline sit ups because..well the gym I was at today did not have a bench. And I did not do any neck work because I think i pulled a muscle in it earlier this week...need time fo rit to heal properly. Range of motion is good though. ANND HAPPY ST> PATTY"S DAY EVERYONE!!! T minus 1 hour until I drink...and damn that beer is goign to taste good!

Yesterday's Interview from hell

2007-03-17T12:43:00.000-04:00

Why am I posting this in my workout journal? Well because it was the most physically demanding interview I have ever done!! I had an interview yesterday for a production position at a new Toyota plant that is opening near me. And here is how my day went:

4:30am -wake up...grrr
6:30am - arrive at Toyota, made to wait 1/2 hour
7:30 - finally got started!

- first 2 hours was me sitting inside the shell of a car. A computer screen would tell me what to do. Basically there were 3 pods to drill bolts in consisting of about 12 different hole positions. And one pod was on the roof. So it would tell me to grab a bolt, screw it in, and so forth..tak ei tin and take it out. Then it woudl tell me to get out and put tools away. Then i woudl go in and wait for more instructions...which isn't hard...neither was the other portion of putting wires in different locations. What was hard was gettign in and out of the car properly!! it was like doign squats! And of course puitting the bolts in was a lot like doing shoulder and back work..i would literally sit the same way as i would on a cable pull.

-10 min. break- eat as much as possible!

Next 2 hours- this sucked! 20 foot distance, one side had a big grip with pegs on it, the other side had a weight tree. The stupid computer woudl tell us which weight to grab and where to put it. Weights rangned from 15 - 25 lbs. We could onl;y carry 1 at a time, and had to do proper squat form for the lower positions, so of course i went bellow parellel. One bonus was watchign the nice looking girl showing us how to squat...yes I pretended i didn;t know what i was doing..lol. Oh and me being a competitive ass, just had to do it as fast as possible.

--45 min. break- eat as much as possible!

Next 2 hours - was a welding simulation. not they had these fact wwelders on a pully that had a 35 lb spring on it :( and there was a lot of side stepping. Mainly weas a pain in the ass for the triceptsd and the forarms.

-10 min. break- eat as much as possible!
Last hour was doing soem dumb paper work stuff..nothing physically demanding.

Went home ate, showered, and slept! in bed by 630pm

Week 2, Day 2 - ME Good Mornings

2007-03-14T21:07:00.001-04:00

Tonights workout was hard/easy. Easy as in I made my set reps, but hard as in it was bloody hard getting them. I will explain my workouts in the following.

My workout went a little something like this:

Good Mornings
1 x 12 @ 45 lbs
1 x 10 @ 135 lbs
1 x 6 @ 205 lbs
3 x 4 @ 225 lbs
-I refuse to go to my 1 RM on this for 2 reasons. 1) because my form sucks ass the heavier I go, and 2) The heavier I go the more my back bleeds..literally

Leg Curl
4 x 7 @ 160 lbs
-The intervals I did the other day have left the muscle on my shin (what is it called?) stiff still, so I foudn this hindered my performance in this exercise. This should have been easier. Awe well I still got my reps..even if I didn't touch my ass with the bar.

Back Ext.
3 x 11 @ 35 lbs
-wee its fun to be dizzy

DB Row
3 x 7 @ 100 lbs
-OK really felt my back here. My lower back was killing all through this exercise. I have decided to leave out Back Ex. next week, to give it time to rest.

Standing DB Hammer Curl
3 x 8 @ 50 lbs
-ok I did some cheat curls, but I got my reps :P

Standing Abs
3 x 10 @ 100 lbs

All in all a solid workout. Arms and lower back are screaming at me, but hey F them! I am really looking forward to my rest day tomorrow. At least on Friday I get to workout with my old friend Justin....well at least he can spot me lol

Week 2, Day 1: DE Bench

2007-03-13T22:11:00.000-04:00

Well a wee bit better than last week eh? Going to have to start increasing some weights again.

My workout went a little something like this

Deadlifts
1 x 15 @ 135 lbs
1 x 10 @ 275 lbs

Speed Bench
10 x 3 @ 185 lbs
-Extremely easy, but I had some tool working in with me so sometimes i had a 30 sec. rest, others were 2 minutes.

Standing BB Military Press
2 x 7 @ 155 lbs
1 x 4 @ 155 lbs
-lol died..but still happy with the 7 reps. Increasing next week.

Speed Decline DB Ext.
3 x 10 @ 40 lbs
-ooch my tri's

Wide Grip Lat Pulldowns
1 x 10 @ 180 lbs
1 x 9 @ 195 lbs
1 x 8 @ 195 lbs
-going to try 3 sets of 9/8 @ 195 lbs next time

Russian Twist
1 x 5 @ 35 lbs
1 x 4 @ 35 lbs
-wussed out on the third one.

Back Neck Bridge
3 x 10
-getting stronger

Front Neck Bridge
3 x 10
-getting stronger

Standing BB Holds
1 x 8 sec. @ 275 lbs
1 x 10 sec. @ 275 lbs
1 x 9 sec. @ 275 lbs

Really happy with this workout. Only problem was my stupid gym stil has the freaking heat on and it was 11 degree's out side. Moron's!!

Interval Training

2007-03-12T20:40:00.000-04:00

Well it was in the plus digits today, and I had a bye week for my social sports club. So I decided to do some Intervals. I cannot stress the importance enough of running outside. Clean fresh air and it is soo much harder running outside than on a treadmill. I do believe that makes it a better workout all around. Also squats help sprint! I could not believe how easy it was to pump my legs. Since I started powerlifting training I have dramatically increased my speed. I think I may even come out and play some rugby this year.
One exciting thing did happen to me, I got chased by someone's dog! That was fun.

Anyways, my sprint training went a little like this:

5 min jog (4 out of 10 effort)
1 min walk (2/10 effort)
30 sec sprint (8/10 effort)
1 min walk (2/10)
30 sec sprint (10/10 effort)
1 min walk (2/10)
30 sec sprint (10/10)
1 min walk (2/10)
30 sec sprint (10/10)
1 min walk (2/10)
30 sec sprint (10/10)
1 min walk (2/10)
30 sec sprint (8/10)
1 min walk (2/10)
30 sec sprint (8/10)
1 min walk (2/10)
5 min jog (4 out of 10 effort)

Week 1, Day 4 - Speed Squat

2007-03-10T13:52:00.000-05:00

WOW! My quads have not felt like this in a long long time. I am still at my old gym today, and we have no box's to squat on, so I made to with regular beltless squats. I found I had to keep reminding myself about form in the squat. Maybe I will purchase a vid on all the big 3.

My workout went a little something like this:

Squat
1 x 15 @ 65 lbs
1 x 10 @ 135 lbs

Speed Squat
8 x 3 @ 205 lbs

Leg Curl
3 x 10 @ 140 lbs

Back Ext.
3 x 15 @ 0 lbs

Seated DB Shrugs
1 x 11 @ 100 lbs
1 x 14 @ 100 lbs
1 x 11 @ 100 lbs

Incline Seated DB Curls
1 x 8 @ 45 lbs
1 x 7 @ 45 lbs
1 x 8 @ 45 lbs
-I wanted to use the 40's but some twit was hogging them. 45's worked fine anyways

Uneven Side Bends
2 x 6 @ 25 lbs
2 x 10 @ 10 lbs
-forgot the weight i was supposed to use..25 lbs was a bit too heavy for me.

All in all it was a good quick & hard workout. I left the gym just dripping with sweat. And I feel thats how all workouts should be. Your not going to the gym to socialize, your not going to the gym to check out the opposite sex; your going to train. So shut up and lift that bloody weight! No pussy footing around.

Week 1, Day 3 - ME Bench

2007-03-09T22:43:00.000-05:00

Well I took about 3.5 grams of BCAA's before I went to the gym..i felt great until I did the Tri PD's..lol You may have noticed I tried a new PB on bench. Well that didn't go to well. Initially I wanted to go for 305 lbs, but the gym gremlins stole the 5 lbs plates, so I was stuck with 315 lbs. Made the best of it though.

And my workout went a little something like this:

Deadlifts
1 x 13 @ 135 lbs
1 x 10 @ 225 lbs
-easy, nice warm up

Bench
1 x 20 @ 95 lbs
1 x 15 @ 135 lbs
1 x 6 @ 225 lbs
1 x 2 @ 295 lbs
1 x 1 @ 315 lbs - failed
-meh still happy

Skullcrushers
1 x 7 @ 100 lbs
1 x 8 @ 100 lbs
1 x 7 @ 100 lbs
-did not include EZ bar as usual, as I keep forgetting what it weights./

Tricept PD
3 x 7 @ 100 lbs
-hard

Seated Close Grip Pull
1 x 10 @ 195 lbs
2 x 10 @ 180 lbs
-Don;t know what happened to me here...bloody hard though

Hanging Leg Raises
1 x 11
1 x 9
1 x 8
-I sooo wanted to hang on longer, but my palms were killing me..need grip work.

Decline Sit-ups
1 x 10
1 x 12
1 x 11

Neck Bridge Front
3 x 10

Neck Bridge Back
3 x 9

All in all not a horrible workout. Busted my ass in there. I was slightly distracted when I tried that 1 RM for bench, the guy that took the vid was making jokes. Man I cannot wait to start working out at my new gym. Maybe I can find a few guys that will do the same routines as me, and we can be workout buddies :)

Week 1, Day 2: ME Deadlift

2007-03-07T19:49:00.000-05:00

Darn, next time I am bringing my lifting straps for my 1RM deadlift.

My workout went a little something like this:

Deadlift
1 x 10 @ 135 lbs
1 x 8 @ 205 lbs
1 x 5 @ 275 lbs
1 x 2 @ 315 lbs
1 x 1 @ 385 lbs
1 x fail @ 405 lbs
-damn barbell slipped out of my whimpy grip 5" off the floor. I could have got it if I had my straps

Leg Curl
2 x 7 @ 150 lbs
2 x 7 @ 160 lbs
-sticking with 160 next week

Back Ext.
3 x 10 @ 35 lbs plate

DB Bent Over Rows
1 x 7 @ 95 lbs
2 x 7 @ 100 lbs

DB Hammer Curls
2 x 8 @ 50 lbs
1 x 5 @ 50 lbs
-no 45 lb DB around :(

Well thats it. I was supposed to do some abs, but I went to gym earlier than normal and got pissed off at all the people there. Is it just me or does everyone always look at you when you are in a crowded gym..

My Westside Program - Week 1, Day 1 - Speed Bench

2007-03-06T22:03:00.000-05:00

Well I decided to start keeping track of my progress on this new powerlifting template I am trying out. This is going to be a quick post, but for the next week I will be getting more in depth on the routine and why I am doing it.

So my workout went a little something like this:

Well what a crappy way to re-start my routine. I forgot all my info on Speed day so i was winging it by memory. I don;t think I did to bad, bu twill be more focused in the days to come.

Deadlift
1 x 10 @ 135 lbs
1 x 10 @ 225 lbs
-warm up - remind me to work on grip

Speed Bench
8 x 3 @ 205 lbs
-no pause this time...just speed and explosion

Standing Miltary Press
1 x 5 @ 155 lbs
1 x 3 @ 155 lbs
1 x 5 @ 155 lbs
-beats me, i guess i focused less on that middle set

Lying DB Tri Ext - speed
3 x 10 @ 30 lbs
-meh too easy

Close Grip Cable Pull
1 x 10 @ 195 lbs
1 x 7 @ 195 lbs
1 x 9 @ 195 lbs

Tricept PD
3 x 8 @ 90 lbs

Weighted Decline Situps
2 x 8 @ 35 lbs

Back Neck Bridge
3 x 9
-blood where head rested...scared

Front Neck Bridge
1 x 9
-more blood stopped. Checked out scalp no blood..confused

My damn scalp still hurts. What gives? Got my cousin to check my scalp out...no blood, no cuts..maybe pimples? dammed if i know. Maybe i need Head & Shoulder Shampoo? lol

Supplement Review Part 2

2007-03-05T21:55:00.000-05:00

First off let me say that I am sorry I have been away for a while, but life is getting pretty busy up here in the frozen Tundra. Anyways I am back and will try to be more active on here.

OK back to R-ALA

After a full month and a half on it I have determined that it is a decent product for its price. I did not find any of the fat burning qualities it has claimed to have, but I did notice the "muscle pump" from it, and found it very pleasing.

Actually if you compare it to Arginine (they share similar qualities) it is far superior. Far cheaper (less known product that companies have not marketed the hell out of), and actually works!

I give this product a 4 out of five.

A deeper look into Alpha Lipoic Acid:

Alpha Lipoic Acid (ALA): Antioxidant Extraordinaire

Alpha Lipoic Acid (ALA) is the only antioxidant that is both fat and water soluble. This is important because Alpha Lipoic Acid can access all parts of the cell, giving it tremendous ability to trap free radicals wherever they may be. One of the leading causes of the symptoms we know as aging is free radical damage.

Not coincidentally, the levels of ALA in our bodies decrease with age as the free radical activity increases. Supplementation with ALA can help reverse this process.

Dr. Tory Hagen at the UC Berkley conducted a study to verify that the free radical levels increased substantially as we age and if that condition could be reversed with supplementation of Alpha Lipoic Acid.

In his study he used 2 groups of rats, one young, and one old. It was determined that the free radical levels were much higher in the older rats. Using video cameras and computers to analyze their movements, he determined that the older rats only moved about and explored their cages one third as much as the younger rats. They were also less active in other ways, expending less energy grooming themselves, etc.

After only two weeks of ALA supplementation they saw a significant decrease in the levels of free radicals and an increase in levels of glutathione similar to those in the younger rats. ALA also wiped out the age associated increase in DNA damage to the heart, bringing levels back to those seen in young animals.

The change could be seen more dramatically in the old animals appearance and in their activity. They doubled the amount of exploring in their cages and also appeared to be otherwise more active than the animals who did not get the ALA supplementation.

ALA is one of the very few substances that can actually cross the blood/brain barrier to enter the brain and go directly where it is needed most. ALA supplementation causes increased levels of glutathione, which helps the body dispose of toxins.

This is important as glutathione protects the brain from free radical damage, and low levels of glutathione in the brain are associated with brain disorders such as stroke, dementia, Parkinson’s and Alzheimer’s disease.

Supplement Review - Part 1

2007-01-17T21:10:00.000-05:00

Once again I have decided to use myself as a guinea pig for the few of you that actually read my blog. I have started to use a new supplement called R-ALA (R[+]-Alpha Lipoic Acid). I have heard that this is one of the few supplements that may actually be effective and have any effect on someones body fat..

Suggested use on bottle: Take 2 pills 4 times daily with meals. Each pill is 100mg of R-ALA.

My Use: 2 pills 15 minutes before every major meal. Which I have 3 of a day, so daily I would be taking in 600 mg.

Basically, R-ALA increases your muscles uptake of glycogen. This increases muscle cell volume and contributes to that full pumped feeling when you workout. This is a very desirable effect as the increase in muscle glycogen also increases other important nutrient transport that contributes to cell volume and muscle growth.

R-ALA is not a thermogenic but it does appear to contribute to favorable body composition changes. This is believed to be due to a nutrient partitioning effect where nutrients are channeled more to lean tissue and away from fat tissue.

R-ALA is also one of the most potent antioxidants available. And, when taken with other antioxidants it actually enhances their antioxidant abilities.

R-ALA will help enhance the efficiency of many different supplements. One in particular is Creatine. R-ALA will help enhance the absorption of creatine into the muscle cell by providing a transport vehicle by its unique ability to mimic insulin.

R-ALA is also one of the most potent antioxidants available. And, when taken with other antioxidants it actually enhances their antioxidant abilities.

The reason I am taking R-ALA is that it helps break down sugar for the production of ATP, the fuel used by cells to keep the body running. This activity helps to ensure that ingested carbohydrates will be used as fuel, and not stored as fat. As many may know this will help us carbohydrate sensitive people greatly. Many people using R-ALA report higher energy levels for sustained periods of time. ( I have yet to notice this effect)

Facts:

R- Alpha Lipoic Acid is the only form of lipoic acid that:

your body synthesizes and can safely metabolize.
is proven to significantly reduce inflammation, an underlying cause of aging.
is proven to significantly increase your cellular and mitochondrial antioxidant activity for preventing mitochondrial decay. This effectively attenuates the reported increase in oxidative stress with aging.
is proven to improve memory.
is proven to significantly increase insulin sensitivity, enhance glucose transport, increase metabolic rate, and reduce the gain in body fat from aging.
is proven to protect body fats against oxidative damage, chelate harmful metals, and help maintain a healthy heart.
is proven to significantly increase or maintain levels of other antioxidants, including Coenzyme Q10, vitamin C, vitamin E, and glutathione

A Gym Expierence

2006-12-13T17:52:00.000-05:00

I have an interesting story about a conversation I had last night with a fellow gym member. But let me give you a little back ground first.

I started at this gym about 9 months ago; I was doing a customized Turbulence Program which I got Here

The past few months I strayed from that program so that I could focus on my power lifting goals. The new program I have been on basically gets me to do squats 3-4 times a week.

SO now the conversation. I was just finishing off my last set of dead lifts on my leg day. And another one of the gym regulars set his stuff down beside the rack I was using to claim that he was next in line…

“How’s it going?” he says..
“Oh just fine…are you doing dead lifts too?”

As we were talking about whether he was doing dead lifts enough, he mentioned to me that almost every time he is in here he says me doing legs. At which point I told him that I was doing a power-lifting program, and was trying to increase my strength.

He then told me, “your working out like a woman”
“What?”
“Your working out like a woman!”
“Did you just say what I think you said?”

Now before you all go and think that I am going to smash a dumb bell on this guy, I was actually surprised someone said this to me, and wanted to know his logic behind it, so I put on my best smile… “How so?” I said

He went on to tell me how women are the ones you see here all the time working legs everyday, and guy just work upper body.

Then I finally replied, “know many women that can squat 405?’

It wasn’t a bad confrontation at all, but it amazes me how judgmental people can be in the gym. This man was in fact larger than I, and I have spotted him before, but that comment came out of left field….does he judge me at every exercise I do? Does he know something I don’t? I doubt it…where I have gained amazing strength and size in the time I have been there, he has been the exact same.

I don’t care how big, strong, small, or fast you are; you need to check your ego at the door. Especially if you’re at a big franchise like I am and you have a hard time getting around people.

So in conclusion, don’t; be a jackass at the gym, and respect other around. And please for the love of god put your weights back! If I wanted to clean up after kids I would have had a few!

Fish and the environment

2006-11-15T12:26:00.000-05:00

So eating healthy is good for you. But what about the environment? According to a recent report published in the journal Science, most of the world's seafood stocks will be depleted by the year 2048 if human consumption continues at its current rate.
Eating fish, or rather fish oil has many positive effects on ones health:

Benefits of Fish Oil:Extensive scientific research has concluded that Omega 3 fish oil health benefits include:

1) Lowering LDL (bad) cholesterol levels in the body.
2) Stopping the buildup of fatty deposits (triglycerides) in the arteries.
3) Increasing the body's HDL (good) cholesterol levels.
4) Reducing inflammation in the blood.

Fish oil has also been used to treat conditions such as depression, eczema, IBD, macular degeneration and arthritis. Fish oil benefits the heart significantly, as well as the rest of the body.

But what now? Do we just stop eating fish so that our children and their children will be able to have fish in the oceans?

Not exactly. There are still many types of fish and shell fish we can still eat, what it mainly depends on is the form that the fish is caught. Certain methods can be detrimental to other species which can offset the fragile ecological system.

How do we know which fish is ok?

The people over at Seachoice (a comprehensive seafood markets program with the primary goal of realizing sustainable fisheries in Canada and abroad) have made a list of fish which we can eat worry free, fish which we should keep an eye on, and types which should be avoided.

You can find the list Here

AEROBIC FITNESS TESTING & CALORIC EXPENDITURE ESTIMATIONS

2006-11-07T12:35:00.000-05:00

Here is a great article that I found on my mentor’s site. For more great articles by Craig Ballantyne please sign up for his free newsletters @ http://www.cbathletics.com

AEROBIC FITNESS TESTING & CALORIC EXPENDITURE ESTIMATIONS

Aerobic fitness is measured as VO2max (maximal oxygen uptake) and this attribute can be estimated from your performance in a 12- to 15-minute run. You must know the exact time and distance of the run (converted to meters).

Determine the average velocity of the run (for example a 15-min run):
Step A) Calculate your average velocityAverage velocity = 15 min run distance (meters)/15 min
Average Velocity= meters per minute

Step B) Use the average velocity in the following equation to estimate the VO2:
VO2max (ml/kg/min) = 33.3 + (average velocity - 150) x 0.178 ml/kg/min

ml = milliliters kg = kilograms min = minutes

You now have an estimation of your aerobic fitness in relation to your bodyweight. The average VO2 of an active college male is ~ 40-50 ml/kg/min and is slightly lower for active females.
Second equation:

To determine the number of calories you burned in an exercise session you must first convert your aerobic fitness estimation to L/kg/min (so divide your score by 1000). For example: 50 ml/kg/min --> 0.050 L/kg/min

Then insert the appropriate values (body weight and exercise duration) in the following equation. For VO2, you need to estimate a percent intensity at which you were working. For example, on a hard run you might say you were exercising at 80% VO2max whereas after a brisk walk you would likely be exercising at only 50% VO2max.

Calories burned = VO2 (L/kg/min) x wt (kg) x time (minutes) x 5 (kcal/min/LO2)

5 (kcal/min/LO2) = the number of calories used per liter of oxygen consumed.

So for example, a 70 kg subject with a 50 ml/kg/min VO2max exercising at 75% VO2max for 30 minutes:
Calories Burned = (0.050 x .75) x 70 x 30 x 5

Calories Burned= 0.0375 x 70 x 30 x 5

Calories Burned= 394 kcal

Hopefully that wasn't too confusing. Again, you don't need to know it, but you might be interested in at least knowing your estimated aerobic fitness.

New 1 Rep Max's

2006-10-20T09:40:00.000-04:00

Thursday's Chest Workout and 1 RM's

I am very pleased to inform all my blog readers about my progress in my transition from bodybuilding to powerlifting. As I am still pretty bad at preforming a deadlift properly I will leave the data out for this exercises and just concintrate on the other 2 exercises.

So as you may or may not know, 3 weeks ago I started a Russian powerlifting program. It has been kicking my ass though out the weeks. Here are my 1 rep max numbers that I need at the start of this program:

Squat = 315 lbs
Bench = 255 lbs

So yesterday after taking the entire week off of squats, I went to visit my buddy Aaron to help spot me for these heavy lifts. They went as follows:

Squat = 355 lbs
Bench = 275 lbs

Originally I only wanted to try my squat, but I was so happy with the lift that I did my bench as well. Here is a lay out of my workout.

Squat (1x12), (1x8), (2 x 2), (1x1), 1RM

Bench (warm up), (2x3), 1RM

DB seated shrug (3x10)

DB incline bench (3 x10)

DB flys (2 x 12)

I think I may have done too many Dumb Bell exercises as my chest died on me on the last set of DB flys, I had to get a spotter to finish.

October's Food of the month

2006-10-17T13:46:00.000-04:00

I am back with another great product from Western Creamery. I found this yogurt around the same time that I found the cottage cheese, I often mix the two for my bedtime snack.

Western Creamery makes this organic yogurt with no additives, in a variety of fat levels from 0.2% - 3.2% milk fat. Now before you try this, you must know this is not your typical yogurt, It taste is very similar to sour cream. This is because, you guessed it there is no added sugar to this product.

1.1%, per 100 gram:

Calories - 53 cals
Protein - 3.9 grams
Carbohydrates - 6.86 grams
Fats - 1.12 grams

This is a very versatile product, as it is so similar to sour cream that you can easily substitute it for many recipes. With an added bonus that it has a lot less fat the sour cream. Also the fact that it has no sugar added to it leaves it open for you to have fun with it, like a blank canvas you can easily add your own fruits to it, or jams. I like to add organic honey, or Stevia to this to sweeten it up, I also mix it with my oatmeal in the morning to get a better consistency.

Calcium-rich Dairy Foods Boost the Body's Fat Burning After a Meal

Yet another study suggests those ads linking a daily cup of yogurt to a slimmer silhouette have a real basis in scientific fact. Research published in the December 2005 issue of the American Journal of Clinical Nutrition not only confirms earlier studies showing a calcium-rich diet is associated with fat loss, but may help explain why.

Normal-weight women ranging in age from 18-30 years were randomly assigned to a low (less than 800 mg per day) or high (1000-1400 mg per day) calcium diet for 1 year, and the rate at which their bodies burned fat after a meal was assessed at the beginning and end of the study.

After 1 year, fat oxidation (burning) was 20 times higher in women eating the high calcium diet compared to those in the low-calcium control group (0.10 vs. 0.06 gram per minute).

The women's blood levels of parathyroid hormone were also checked and were found to correlate with their rate of fat oxidation. (The primary function of parathyroid hormone is to maintain normal levels of calcium in the body. When calcium levels drop too low, parathyroid hormone is secreted to instruct bone cells to release calcium into the bloodstream.)

Higher blood levels of parathyroid hormone were associated with a lower rate of fat oxidation and lower dietary calcium intake, while lower blood levels of parathyroid hormone levels were seen in the women consuming a diet high in calcium, who were burning fat more rapidly after a meal. So, it appears that a high-calcium diet increases fat oxidation, at least in part, by lessening the need for parathyroid hormone secretion, thus keeping blood levels of the hormone low.

Uses:

I would use this in any Atkins type of diet, or to people who are sensitive to carbs and simple sugars.

I would also recommend this to people with diabetes as it has no added sugar.

diet tips, yogurt, lose weight, calcium, food of the month, healthy eating, burn fat

Thanksgiving. To eat or not to eat.

2006-10-06T09:45:00.000-04:00

Turkey, cranberry sauce, pumpkin pie, and wine. Its that time of year again, when we meet with family, eat as much as possible, and drink until we fall asleep; usually with out pants undone after getting out fill at the dinner table. This kind of binge eating can be detrimental to a person's diet, especially if they go to more than one of these functions over the weekend.

We all know how it starts. You show up and are greeted by familiar faces, who lead you into the parlor for some appetizers and a drink. You are usually waiting around an hour or two eating and drinking and meeting with family and friends. Then the big guy comes out; 10-15 lbs of pure tryptophan heaven. After eating your fill of Mr. Butterball and all his side dish friends, you are treated to a plethora of sugar infused foods that will raise you blood sugar levels beyond imagination. Man I am getting hungry just thinking about it.

If you are worried about how this will effect your diet, or that it will relapse you back into your old eating habits. Do not fret, I am here for you with tips and advice on what and how to eat and want not to eat.

In the following I will layout the safe and unsafe foods of the holiday season, and give you tips on how to work off the extra calories your have consumed.

Safe Foods

Yams (add cinnamon for taste, great complex carbs)
Pumpkin Pie (avoid any toppings on this fibrous food)
Turkey (a great protein source, skip the gravy)
Winter squash (you can add cinnamon & olive oil, or garlic and parsley for taste)
Nuts (great for appetizers)
Low fat cheese (cottage cheese is a great source of protein)
Steamed Vegetables
Stuffing (you can get away with this as long as you use whole wheat mulitgrain bread and minimal added fats)

Unsafe Foods

Alcoholic beverages (with the amount of food you eat, you will be able to consume more alcohol without feeling the effects so rapidly, this can quickly increase your calories)
High fat appetizers (nacho dips, chips, cheese balls, etc.)
Sugary desserts (cheese cakes, rum balls, cookies, pies)
Cranberry sauce (this stuff can be loaded with extra sugar)
White mashed potatoes (usually has added fat)
Gravy

Here are some great tips for keeping the pounds off during the holidays:

Use cold pressed extra virgin olive oil for all fats needed in recipes
Season foods with salt & pepper, or Mrs. Dash
These dinners can last hours. This is great, as us body builders need to eat every few hours, so instead of having one huge meal, you can break it up into two. Have a small portion at the beginning. Take a break and converse with family, then eat another portion later on.
Walk. I know this is not the best method of fat loss, but no one expects you to go for a HIIT session while visiting family. Besides, It is much better than having "food coma" and falling asleep right after dinner.
Don't fall asleep right after dinner.
Drink coffee or tea when possible. This will keep your metabolism up through out that day, it will surprese your appetite, and help keep you from getting "food coma" after dinner.
If you must drink, drink a dry red wine. At least you can get some anti-oxidants from this.
Have a low carb protein shake before you arrive. This will stave off your hunger.
If you can time it properly, go to the gym right before dinner, and preform a heavy day. There is nothing better for those tired nutrient deprived muscles than to gourge yourself on complexe carbs and high amounts of protein from whole foods.
And above all laugh and have fun!

I want to wish you all, wherever in the world you may live, a day of peace, health, and, most of all, gratitude for whatever you may have. Rich or poor, free or opressed, happy or sad, there is always someone who is worse off than you.

diet tips, thanksgiving, safe foods, unsafe foods

Female Fat Loss Workouts & Birth Control Pills

2006-10-03T10:06:00.000-04:00

I found this article today on my mentor's, Craig Ballantyne, blog; Turbulence Training

Yesterday, at the http://www.globeandmail.com/ website, there was an interview with Leslie Beck, a nutritionist, and one of the readers asked about female fat loss and birth control pills. How should a woman eat and workout for fat loss while using birth control?

Here's Leslie's answer...I believe Leslie is an RD.

Female fat loss workout question: I've been on different types of birth control pills for about four years now. I have gained weight being on them (about 15-20 pounds) and feel like I am constantly on a diet. Although I really watch what I eat (and try to exercise regularly), I feel like I can't cut back much more if I am to maintain a healthy diet. Yet I can't seem to lose weight.

Does the birth control pill make weight loss difficult? If so, do you have any tips to lose weight without going off of it?

Leslie Beck:
Many women believe that a common side effect of oral contraceptive pills is weight gain.

However, the association between birth control pills and weight gain has not been scientifically established. In fact, studies suggest that women who stop using oral contraceptives may be more likely to gain weight than those who continue to use them.

In 2004, scientists evaluated 42 randomized controlled trials investigating birth control pill use and weight change and found no evidence to support significant weight gain. The authors did note, however, that this topic has not been studied extensively and that their conclusions are largely based on studies conducted 30 years ago, when high-dose estrogen was used.

Weight gain with modern low-dose products is unlikely. That said, I have had a few clients report weight gain (3 to 5 pounds) when starting oral contraceptives. But it has still been possible for them to lose weight once they change their eating and exercise habits.

If you feel the pill you are taking has contributed to your weight gain, speak to your doctor about trying another pill.

In the meantime, I suggest you keep a detailed food diary for two weeks to help you assess your eating habits. Write down what time you eat, the foods you eat, and your portion sizes. If you are not sure how much food you are eating, measure it. A food diary provides a huge amount of self awareness and may uncover reasons for your weight gain such as portion control or mindless nibbling.

It is also possible that you have cut back too much and as a result, you are not feeding your body enough calories. When this happens, the body's metabolism becomes very efficient and burns fewer calories to perform its tasks. In other words, it conserves calories. I have seen this in a number of clients over the years, women who consume less than 1000 calories per day and who also over-exercise.

The trick is to gradually add calories back in 100-calorie increments each week to help restore your metabolism. (A healthy calorie target for women to lose weight is 1200 to 1500 calories per day, depending on your level of activity.)

Without meeting you and being able to conduct a thorough nutrition and diet assessment, it is impossible to know what changes you need to make to your diet. I do advise you eat 3 meals per day and one snack to help keep your metabolism efficient.

And I strongly recommend at least four 30-minute (or longer) cardio workouts each week.

Joining a gym is not necessary; most women lose weight by brisk walking. Consider consulting a registered dietitian in your community to help you fine-tune your diet to promote weight loss (www.dietitians.ca).

***Thanks to Leslie and the Globe and Mail for this.

But may I give a big "booo" and an "I doubt it" to her comments regarding brisk walking for fat loss.

If you and I both really believed that brisk walking was all that women needed to do to lose weight, well then, there'd be no need for Turbulence Training would there? And the world wouldn't be full of overweight women on elliptical machines.

Don't believe me? Well, read this link...maybe you'll believe Stephen Holt and the researchers from the University of Alberta...

Walking isn't enough to do the job...

Good info on nutrition, but a little "dreamy" on the exercise suggestion,

fat loss, workout, nutrition, birth control pill, lose weight

Training While Sick

2006-09-27T16:12:00.000-04:00

Well its cold season once again. As usual I have contracted the usual symptoms; runny nose, annoying cough, minor congestions. This brewed up a good question, should we workout while we are sick?

The common belief if that people who exercises and keep fit boost their immune system. And this is true, but even the healthiest individual can get sick, especially if you workout in a busy gym that is a breading ground for germs.

Like anything else you have to listen to your body. Most people are able to exercise with symptoms above their neck (ie cough, runny nose congestion). It is annoying to deal with, but please after your done your exercise remember to wipe down the equipment so as not to spread your cold to anyone else. And if your like me and worried about all the germs in that gym, you can even wipe down the equipment before you use it. Most gyms today have antiseptic spray bottles conveniently located through out your gym.

If you have symptoms such as extreme tiredness, muscle aches, vomiting, diarrhea, chills, swollen lymph glands or a hacking cough, I doubt you will even feel like going to the gym. The only exercising you should be doing is walking to the local pharmacy to buy NeoCitron. After your feeling better feel free to exercises as usual, just listen to your body as you will more than likely fatigue easily.

So far my cold has not held me back to much, aside from a slight loss in strength which will come back quickly in my case. If anyone has any suggestions to prevent colds, or to destroy those little germs when you have them I would love to read your comments.

cold, workout, nutrition, flu, sick, traing

Stress and Fitness

2006-09-22T13:22:00.000-04:00

What an insane day yesterday, if I wasn't in meetings I was on the phone hustling and bustling all day. And let me tell you, if your not careful and you let the stress of everyday life get to you, it could dramatically effect the way you eat and your workouts.
thankfully for me I look at the gym as a heaven where I can get away and relax, even when it is rammed on Mondays. I just plug in my MP3 player and concentrate on my worked outs, while working out I think of nothing else but lifting that weight. And when it is over I am thinking of the next exercises I am doing, not my work life or my personal will come into play.

How stress affects your body

After you've fought, fled or otherwise escaped your stressful situation, the levels of cortisol and adrenaline in your bloodstream decline. As a result, your heart rate and blood pressure return to normal and your digestion and metabolism resume a regular pace. But if stressful situations pile up one after another, your body has no chance to recover. This long-term activation of the stress-response system can disrupt almost all your body's processes, increasing your risk of obesity, insomnia, digestive complaints, heart disease and depression.

Digestive system. It's common to have a stomachache or diarrhea when you're stressed. This happens because stress hormones slow the release of stomach acid and the emptying of the stomach. The same hormones also stimulate the colon, which speeds the passage of its contents. Chronic stress can also lead to continuously high levels of cortisol. This hormone can increase appetite and cause weight gain.

Immune system. Chronic stress tends to dampen your immune system, making you more susceptible to colds and other infections. Typically, your immune system responds to infection by releasing several substances that cause inflammation. In response, the adrenal glands produce cortisol, which switches off the immune and inflammatory responses once the infection is cleared. However, prolonged stress keeps your cortisol levels continuously elevated, so your immune system remains suppressed. In some cases, stress can have the opposite effect, making your immune system overactive. The result is an increased risk of autoimmune diseases, in which your immune system attacks your body's own cells. Stress can also worsen the symptoms of autoimmune diseases. For example, stress is one of the triggers for the sporadic flare-ups of symptoms in lupus

Nervous system. If your fight-or-flight response never shuts off, stress hormones produce persistent feelings of anxiety, helplessness and impending doom. Oversensitivity to stress has been linked with severe depression, possibly because depressed people have a harder time adapting to the negative effects of cortisol. The byproducts of cortisol act as sedatives, which contribute to the overall feeling of depression. Excessive amounts of cortisol can cause sleep disturbances, loss of sex drive and loss of appetite.

Cardiovascular system. High levels of cortisol can also raise your heart rate and increase your blood pressure and blood lipid (cholesterol and triglyceride) levels. These are risk factors for both heart attacks and strokes. Cortisol levels also appear to play a role in the accumulation of abdominal fat, which gives some people an "apple" shape. People with apple body shapes have a higher risk of heart disease and diabetes than do people with "pear" body shapes, where weight is more concentrated in the hips.

Other systems. Stress worsens many skin conditions Â such as psoriasis, eczema, hives and acne Â and can be a trigger for asthma attacks.

stress, workout, nutrition, fitness, lose weight, blood pressure

Strength Training Update

2006-09-20T11:16:00.000-04:00

The Smolov Squat Program

I have just started my new strength training program. It is based around the Smolov Squat Program, but Bench Press and Deadlifts have been added. I am also currently looking for filler exercises so that I can hit my missed muscle groups through out the week.

My first day looked like this:

Squat - 4 x 9 at 225 lbs

Bench - 5 x 5 at 205 lbs

Deadlift - 4 x 10 at 175 lbs

Let me tell you my legs are killing me. The squats and bench went by quickly, I actually foudn them rather easy. But the deadlifts killed me. I was unable to make it to 10 reps everytime, this was due to my poor form as I am still learning how to do a proper squat. This is how one is done

properly, but I was having a hard time making it all one fluid motion. I tend to use my back too much.

Stay tuned for my progress through this new program, and feature articles I will be posting.

Health Food of the Month

2006-09-13T15:18:00.000-04:00

It is with great pleasure that I bring this organic pressed cottage cheese to your attention. I found this cheese just over a week ago, and have been eating it every night before bed.
Western Creamery makes this organic cream cheese with no additives, in a variety of moisture and fat levels. The only additive I have read on the labels are the products which they clearly mark as "salt-added"
Now before you try this, you must know this is not your typical cottage cheese. It will taste like cheese, not like the additive laden sludge you are used to. And this may put some people off as the no salt added products can taste quite strong.

0.1% per 100 gram:

Calories - 90.9 cals
Protein - 20 grams
Carbohydrates - 1.82 grams
Fats - 0 grams

The texture can also through some people off this product, but it may also gain it popularity. As I have found many people do not eat cottage cheese becuase of how runny it is. But the people who are used to eating it as runny, may not appreciate the dry texture of this cream cheese.

I get around the flavor and texture by adding healthy foods to my cream cheese. For example, I will use "no sugar added" jam, or even all natural nut butter. If I do feel like having a more moiste mixture, I will add yoghurt or milk.

Uses:

I would use this in any Atkins type of diet, or to people who are sensitive to carbs and simple sugars.

I woudl also recomend this to people with diabetes as it has no added sugar.

fat loss, workout, nutrition, cottage cheese, lose weight, food, healthy, taste

Tuesday's Nutrition

2006-09-13T10:02:00.000-04:00

Well Tuesdays eating went very well.

Calories 2468

Protein 38% (213 grams)
Carbohydrates 31% (238 grams)
Fats 31% (79 grams)

Also of note:

Fiber 64 grams
Poly-unsaturated fats 25 grams
Mono-unsaturated fats 31 grams

The Good Fats
Some fats are good because they can improve blood cholesterol levels.
Unsaturated Fats--Polyunsaturated and Monounsaturated
Unsaturated fats are found in products derived from plant sources, such as vegetable oils, nuts, and seeds. There are two main categories: polyunsaturated fats (which are found in high concentrations in sunflower, corn, and soybean oils) and monounsaturated fats (which are found in high concentrations in canola, peanut, and olive oils). In studies in which polyunsaturated and monounsaturated fats were eaten in place of carbohydrates, these good fats decreased LDL levels and increased HDL levels.

(Article by HARVARD SCHOOL OF PUBLIC HEALTH )

fat loss, workout, nutrition, deadlifts, lose weight

And so we begin.........

2006-09-12T09:26:00.000-04:00

Well this space is for you just as much as it is for me. I will be updating my workouts, my nutrtion, my feelings, and my motivations on here. And in order for me to better myself I require positive feed back from people. So Don't be shy, if I am doing something odd or improper please feel free to tell me how to do it right.
This Wed. I have my first session with my Chiropractor for my new strength training routine. I am very very excited. He already taught me how to do squats and deadlifts properly, which I was surprised I was doing wronge, and thus this should help me be able to lift more weight. I think after I get the strength back I will hit body building again and try to get my weight back up to 220. Well if my weight drops I am droppign the strength training, I am ver happy at 200.