It's going to take me a few weeks to recover from the awesomeness that was this weekend. I drank too much, ate too much, laughed a shit ton, and lived it up for a few days with some great friends.
Lance, Al, Joe Jarosz, John Shelley, some of Joe's teacher friends, and I started out with some drinking games at Joe's house. We didn't play it this time, but my all-time favorite drinking game is Thumper. I'm not going to explain the rules, but it involves made up hand signals. A few of my favorites are the Hari Kari, the Crush-a-nator, and auto erotic self-asphyxiation. Classic.
After a few card games we made our way over to a "townie" bar in Libertyville. I love townie bars. They play awesome music, usually have cheaper drinks, and for the most part the people are way more fun. We ended up talking to a group of nurses sitting next to us. Most of them were still wearing their scrubs in the bar. Nice girls, but I am never going to the hospital.
When bar time came everyone was hungry and Denny's was the place of choice. We got their and took a booth in the corner. If you ever want some entertainment get Lance loaded and bring him to Denny's. Watching him work is one of my favorite things to do. Long story short Tom Green was also at this Denny's. Lance didn't believe it and started yelling things like "Yo TG!" or "Hey, one nut!" Tom must have heard him so he came over and introduced himself and sat down and talked to us for a few minutes about Olympic Hockey and Canadian Football. Tom Green just coming over there soundly put Lance in his place. It was funny to watch Lance eat his words.
After Denny's we crashed at Al's. I slept on the ghetto pull out couch. This is when you lay the back cushions of a sofa on the ground and sleep on them.
In the morning Lance and I made our way back up to West Allis. Despite the large quantities of alcohol consumed the previous night we were able to come in and get some training in. Here is what we did.
DE Squat: 8x2
DE DL: 7x1
RDLs: 3x6
Low Lunge Walk: 3x20 steps
Abs: three sets
Lance and I have agreed to start training together on Saturdays. We'll probably switch off between going to the gym that Lance works at and going to NX Level or West Allis Barbell when it opens. Now that Lance is back in the training game he wants to get going. He's got some issues to clear up with his hip and shoulders, but with time he is going to be one strong dude.
We came home showered, ate, and left for a bowling alley in Milwaukee to meet up with our buddy Tim. The evening's agenda included pre-gaming at said bowling alley, Admiral's game, Dropkick Murpheys show immediately following, bars. The Admiral's game was fun. They won in OT. I was very surprised at the following of the team. I'd never been to a game before and didn't realize how many fans they got at home games. After the game the Murpheys played. The Dropkick Murpheys were the first punk show I'd ever been too and I've been listening to them for a while. That said, this show was the absolute worst show I'd ever been too. The acoustics were just shit. I couldn't understand a single word being sung and it was hard to make out the songs that I did know. I can't really complain since the show was essentially free.
After the game we went to some east side bars around Brady Street. Going to these bars confirmed my stance that I hate bars that are full of metrosexual men and stupid, vapid women. Townie bars are definitely the way to go.
All in all it was a great weekend. Good tunes, good brew, good friends. A man can't ask for more.
“Life is partly what we make it, and partly what it is made by the friends we choose." -Tennessee Williams
Sunday, February 28, 2010
Friday, February 26, 2010
Experiment Results...Thus Far
Last night was the first night of the Zzz-Nighttime Recovery Challenge. I had no trouble falling asleep even though I had a bunch of stuff floating through the over sized melon that is my head. This morning the bell toll'd for I at 5:30 am sharp. I'm not going to lie, I hit the snooze. My main reason was to finish a dream I was having. What was the dream? Scoring the winning touchdown in the Super Bowl? Doing sinful things with a Brazilian supermodel? Nope. I was coaching someone's sloppy squat technique. I wish I was lying. I enjoy dreaming about sinful things with Brazilian supermodels just as much as the next guy. Unless that guy happens to be Barney Frank. Then I probably enjoy it a little bit more.
Results so far:
Zzz-B+
Nighttime Recovery-A
“The great thing in the world is not so much where we stand, as in what direction we are moving.” -Oliver Wendall Holmes
Thursday, February 25, 2010
Thoisday
Bench: 185x3; 225x3; 240x3; 250x3; 275x3 (PR)
Arnold Press: 12, 10, 10
Chest Supported Row: 3x10
Band Pull Aparts: 3x20
Another great session made better by a PR. Previous 3RM was 265. I don't get too excited about these types of PRs though. There is no 3 rep bench contest that I am currently aware of. Gym maxes are great for confidence, but not much else. I am only concerned with how I perform on the platform on March 27th. With that said, I am going to start pausing my bench presses. I usually lose about 10-15 lbs when I have to pause at my chest. In my last meet, I sucked on bench because I didn't know how to stay tight at my chest, wait for the "press" call, and drive through the bar. I got freaked out and shit the bed. Figuratively, not literally.
Tonight is the first night of the Zzz and Nighttime Recovery Challenge. I took both about 20 minutes ago (9:20) and I'm feeling a bit drowsy. Getting up at 5:30am tomorrow so I will let you all know how it goes.
Tomorrow I am heading down to Chicago to attend a concert with Lance and Eric and maybe Al. We are going to a small punk rock club on the South Side called Reggie's. We are seeing the band Screeching Weasel. You have probably never heard of them. Even so, they were a very influential band in creating the "pop-punk" sub-genre. Many bands you hear on alternative radio today would or should pay homage to them and front man Ben Weasel. It's going to be a great show.
Song of the Day: Hey Suburbia by Screeching Weasel
“Youth, large, lusty, loving - Youth, full of grace, force, fascination. Do you know that Old Age may come after you with equal grace, force, fascination?” -Walt Whitman
Arnold Press: 12, 10, 10
Chest Supported Row: 3x10
Band Pull Aparts: 3x20
Another great session made better by a PR. Previous 3RM was 265. I don't get too excited about these types of PRs though. There is no 3 rep bench contest that I am currently aware of. Gym maxes are great for confidence, but not much else. I am only concerned with how I perform on the platform on March 27th. With that said, I am going to start pausing my bench presses. I usually lose about 10-15 lbs when I have to pause at my chest. In my last meet, I sucked on bench because I didn't know how to stay tight at my chest, wait for the "press" call, and drive through the bar. I got freaked out and shit the bed. Figuratively, not literally.
Tonight is the first night of the Zzz and Nighttime Recovery Challenge. I took both about 20 minutes ago (9:20) and I'm feeling a bit drowsy. Getting up at 5:30am tomorrow so I will let you all know how it goes.
Tomorrow I am heading down to Chicago to attend a concert with Lance and Eric and maybe Al. We are going to a small punk rock club on the South Side called Reggie's. We are seeing the band Screeching Weasel. You have probably never heard of them. Even so, they were a very influential band in creating the "pop-punk" sub-genre. Many bands you hear on alternative radio today would or should pay homage to them and front man Ben Weasel. It's going to be a great show.
Song of the Day: Hey Suburbia by Screeching Weasel
“Youth, large, lusty, loving - Youth, full of grace, force, fascination. Do you know that Old Age may come after you with equal grace, force, fascination?” -Walt Whitman
Tuesday, February 23, 2010
Touchy Feely Tuesday (not really)
Squat: 405x3; 435x3; 460x3; 500x3 (PR)
The Curve is completely powered by it's human overlord. You can go as slow or as fast as your puny little legs will carry you. And then laugh at the power you wield over it. So what I did is I sprinted as hard as I could for 15 seconds then slowed down/walked for 15 seconds. I did this for four minutes which is eight total rounds. If this doesn't sound like a lot then I invite you to try it. You will not be begging me to do a fifth minute. Anyways, it was pretty hard. When I was done I imagine my face looking partly like I was in total shock over something and partly the way it looks when you have those huge chest sobs that you get when you try to talk while you are crying. I wasn't crying though. As much as I wanted to I didn't cry.
Song of the Day: Dropkick Murphey's: Barroom Hero
“Destiny is no matter of chance. It is a matter of choice: It is not a thing to be waited for, it is a thing to be achieved." -William Jennings Bryan
Pull Thrus: 3x12
GHR #1: BWx10, 10, 8
GHR #1: BWx10, 10, 8
Fall Out Abs: 3x8
Tabata: Sprinting on Wave treadmill
Fighting Away the Yuckies: x1
I'm pretty happy with the squat today. 500x3 is a pretty big PR for me. More of a mental barrier than a physical one. I almost racked it after the second rep. I got pretty loosey goosey coming up and almost dumped it forward. Unfortunately I didn't have a camera so I'm not 100% sure on my depth, but I was told they were good. Hooray me!
We have a new Curve treadmill on loan from Woodway. If a hamster wheel and a regular treadmill had a one night stand with no eye contact in the morning, and then 13 months later (treadmills are different than humans) the treadmill gave birth, it would be a Curve treadmill. Hopefully it doesn't grow up resenting it's absent father. But that's a whole other can of worms.
The Curve is completely powered by it's human overlord. You can go as slow or as fast as your puny little legs will carry you. And then laugh at the power you wield over it. So what I did is I sprinted as hard as I could for 15 seconds then slowed down/walked for 15 seconds. I did this for four minutes which is eight total rounds. If this doesn't sound like a lot then I invite you to try it. You will not be begging me to do a fifth minute. Anyways, it was pretty hard. When I was done I imagine my face looking partly like I was in total shock over something and partly the way it looks when you have those huge chest sobs that you get when you try to talk while you are crying. I wasn't crying though. As much as I wanted to I didn't cry.Song of the Day: Dropkick Murphey's: Barroom Hero
“Destiny is no matter of chance. It is a matter of choice: It is not a thing to be waited for, it is a thing to be achieved." -William Jennings Bryan
Monday, February 22, 2010
USA! USA!
Although I am a marginal hockey fan at best, I enjoyed seeing the boys in Red, White, and Blue beat Team "Molsen Ice" last night. I've been hearing it is the biggest upset since the Miracle On Ice. I get the feeling this one won't be made into an inspirational movie. Maybe made for TV. But it's still cool nonetheless.
Today's Training
DE Bench: 8x2 @ 150 lbs + 60 lbs of chain
Standing Press: worked up to 3x3 @ 180 lbs
Weighted Dips: 4x10 w/ 45#
Weight V-Grip Chins: 6x5 w/ 45#
Today's session went pretty good. On bench I felt like I had a lot more pop off of my chest than recently. Standing press felt strong. Dips and chins were grinders, but I got through them. Just gotta keep taking those small steps forward.
Weekend Recap
Got up early on Saturday morning to train. It was a dynamic lower body day. After training I had two athlete groups then changed and drove to Wausau for Brian and Lindy's wedding. I got there with 30 minutes to spare before the ceremony started. It was a lovely Protestant ceremony; short, sweet, and to the point. As my friend Tim would say, "Just give me the meatballs." After the wedding all of us went back to the hotel and cracked a few Oat Sodas. I was rolling eight deep by the time we went to the reception. We weren't sure if it was going to be open bar or not so I did work in the hotel. We got to the reception and quickly found out it was open bar. For my money I don't think there is a better two-word combination than "open bar". I started with a nice Jameson sour. The bartender looked like he was only 19 and had no problem making them strong. Four or five of those later and things start to get fuzzy. I remember not eating anything for dinner. I'm not sure why. Then I remember us gathering around the old lady playing piano and singing. Then...that's it. Apparently I passed out at the bar. I'm pretty sure I was helped back to the hotel by my friend Matt and his girlfriend Allie. Good thing I have good friends. I don't remember any of this. I got up around 9am, drove home, and felt sorry for myself the rest of the day. Great times.
“Alcohol is necessary for a man so that he can have a good opinion of himself, undisturbed be the facts." -Finley Peter Dunne
Today's Training
DE Bench: 8x2 @ 150 lbs + 60 lbs of chain
Standing Press: worked up to 3x3 @ 180 lbs
Weighted Dips: 4x10 w/ 45#
Weight V-Grip Chins: 6x5 w/ 45#
Today's session went pretty good. On bench I felt like I had a lot more pop off of my chest than recently. Standing press felt strong. Dips and chins were grinders, but I got through them. Just gotta keep taking those small steps forward.
Weekend Recap
Got up early on Saturday morning to train. It was a dynamic lower body day. After training I had two athlete groups then changed and drove to Wausau for Brian and Lindy's wedding. I got there with 30 minutes to spare before the ceremony started. It was a lovely Protestant ceremony; short, sweet, and to the point. As my friend Tim would say, "Just give me the meatballs." After the wedding all of us went back to the hotel and cracked a few Oat Sodas. I was rolling eight deep by the time we went to the reception. We weren't sure if it was going to be open bar or not so I did work in the hotel. We got to the reception and quickly found out it was open bar. For my money I don't think there is a better two-word combination than "open bar". I started with a nice Jameson sour. The bartender looked like he was only 19 and had no problem making them strong. Four or five of those later and things start to get fuzzy. I remember not eating anything for dinner. I'm not sure why. Then I remember us gathering around the old lady playing piano and singing. Then...that's it. Apparently I passed out at the bar. I'm pretty sure I was helped back to the hotel by my friend Matt and his girlfriend Allie. Good thing I have good friends. I don't remember any of this. I got up around 9am, drove home, and felt sorry for myself the rest of the day. Great times.
“Alcohol is necessary for a man so that he can have a good opinion of himself, undisturbed be the facts." -Finley Peter Dunne
Saturday, February 20, 2010
Saturday
Got up at 4:50am this morning to train at 6 am. I'm going to a wedding up in Wausau today so I won't be able tor train after work. Let's just say I'm not a big fan of training early. More on the wedding in a bit.
DE Squat: 6x2@ 285 w/ black bands
DE DL: 6x1 @ 352 w. purple and black bands
Walking Lunges: 3x20 steps @ 110
w/
45 Degree Back Extension: 3x10 w/ 65#
Abs- Toe Touches w/ Russian Twist
3x15; 3x10 each side all w/ 45#
Like I said, I'm not a fan of early morning training. If it is done consistently the body will adapt to it, but when done sporadically it is sometimes hard to get going. I feel stiffer and dehydrated in the morning so it takes me longer to get going. This is the opposite of what I need since when I train in the morning I am usually on a tight schedule. Either way I got it done and am glad to be done.
Today my good friends Lindy Hoida and Brian Jachimek are getting married. They have been dating since college and I couldn't be happier for them. They are going to make small, beautiful children. Lindy can't weight more than 110 lbs and I think if I threw Brian in a pool with all his clothes on he would come out weighing somewhere around 165. I really hope they have a son who is bigger than Brian and bosses him around. I don't really mean that.
Either way it is going to be a great time with a bunch of great friends, some of whom I haven't seen in a while. It definitely has the possibility of turning into what is affectionately called a "shit-show". This means all in attendance get rowdy, and have a great time. Just like the good old days.
"My friends are my estate." -Emily Dickinson
Friday, February 19, 2010
Hail to the Chief
Enter Sandman
Andrew Jackson's nickname was "Old Hickory". This was due to his habit of carrying around an old hickory cane and beating senseless anyone who got in his way. Second to his love of hitting people with a big stick was his love of dueling. Jackson often dueled for the honor of his wife. She married him before the ink was dry on her divorce papers. In the good ol' days this gave her the reputation of a whore in some circles. Jackson would have none of this. On one occasion he dueled a man named Charles Dickinson who had done the unfortunate deed of insulting Jackson's wife. Jackson knew Dickinson was an excellent shot and let him shoot first. That's right, he let Dickinson shoot first and as he reloaded Jackson steadied himself and blasted that motherfucker back to his maker. The bullet came so close to Jackson's heart that it was never removed.
No training today. Recovery has been a little slow lately so I'm going to take it easy on my off days. I need to start getting more and better sleep. I'm also going to start taking Advocare's Nighttime Recovery and Zzz. Nighttime Recovery is designed to boost up the body's metabolic processes that take place when we sleep. Nighttime Recovery supports the production of human growth hormones (HGH, IGF-1, etc.) Sleep is the time when our bodies recover and repair from the rigors of physical activity, so Nighttime Recovery can be beneficial for athletes and adults looking to maintain the muscle mass they already have.
Zzz is an herbal supplement with added melatonin. Melatonin is a hormone that is produced naturally by the body. It is the bodies regulator of the sleep/wake cycle. In other words it helps you stay asleep. Zzz also has other herbs and extracts that work to calm and relax you before you fall asleep. I know that on occasion the cause of my inability to fall asleep is that my mind is full of a million different thoughts floating through my brain. Zzz helps to alleviate this and help you fall asleep faster.
After a few trial nights I will let you know how it goes.
Hail to the Chief/ He's the Chief he needs some hailing
Monday was President's Day in these United States and I celebrated by asking athletes and adults who their favorite historical president was. I was sorely disappointed by the results. It's not that I disagreed with some of the selections, it was that most people didn't have a selection. I can't say that I was surprised by this occurrence however. I ask the kids a lot what they learned in school that day and these are some of the most popular answers: "nothing", "I don't know", "we had a bunch of tests". Fucking pathetic. I have the utmost respect for teachers and think they are grossly underpaid, but the amount of apathy I see in a lot of students is alarming. Learning about history shouldn't be boring or tedious. Pick something that interests you and find out more. You can bet your ass I have a favorite president or two. The reasons these men are my favorite presidents has nothing to do with policy or peace accords or any of that shit. Straight up these men were badasses. I'm talking old school beat-the-shit-out-of-you-for-looking-at-them-the-wrong-way badass. First up Andrew Jackson.
Andrew Jackson's nickname was "Old Hickory". This was due to his habit of carrying around an old hickory cane and beating senseless anyone who got in his way. Second to his love of hitting people with a big stick was his love of dueling. Jackson often dueled for the honor of his wife. She married him before the ink was dry on her divorce papers. In the good ol' days this gave her the reputation of a whore in some circles. Jackson would have none of this. On one occasion he dueled a man named Charles Dickinson who had done the unfortunate deed of insulting Jackson's wife. Jackson knew Dickinson was an excellent shot and let him shoot first. That's right, he let Dickinson shoot first and as he reloaded Jackson steadied himself and blasted that motherfucker back to his maker. The bullet came so close to Jackson's heart that it was never removed. Badass Quote: "I have only two regrets. I didn't shoot Henry Clay and I didn't hang John C. Calhoun." Calhoun, by the way, was Jackson's Vice President.
Up next, my personal favorite, Theodore Roosevelt.
Teddy Roosevelt lived a more productive life than you did. I don't care who you are or what you have done, Roosevelt did more. If you read his resume when he was 45 it would include but not be limited to: Harvard graduate, cattle rancher, deputy sheriff, police commissioner of New York City, explorer, outdoorsman, assistant Secretary of the Navy, Governor of New York, published author, and war hero. Roosevelt had on paper had the pedigree of the things he accomplished, but was actually born a very sickly child. He was challenged by his father to build himself into something less snively and shit-stained and he delivered in spades. Asthma and constant diareah didn't prevent him from becoming a pretty damn good boxer, jujitsu black belt, president and kicking more ass than should be allowed by law. What's your excuse?
Biggest Display of Badassery: When Roosevelt was campaigning for a third presidential term in Milwaukee he was shot in the chest by a saloon keeper. Since he was a seasoned anatomist he knew that since he wasn't coughing blood the bullet was not completely lodged in his lung. Instead of going to the hospital he proceeded with his scheduled speech. His opening line was, "Ladies and Gentlemen, don't know whether you fully understand that I have just been shot; but it takes more than that to kill a Bull Moose." Colonel Roosevelt you are an American Badass. Fuck you Kid Rock.
So you see kids, history isn't just dates and names. It's full of violence, bloodshed, asskicking, and straight up badasses.
Song of the Day: "The Gold Song" by The Bouncing Souls
"One man with courage makes a majority." -Andrew Jackson
Sources: Wikipedia.org; entries for Jackson, Andrew and Roosevelt, Theodore
http://www.cracked.com/article_15895_the-5-most-badass-presidents-all-time.html
Thursday, February 18, 2010
Thursday
2-Board Bench: 225x3; 275x3; 285x1; 305x1; 315x0; 315x1 (PR)
Arnold Press: 3x15
Inverted Row: 3x15
w/
DB Pummels:3x15
Bench went ok today. I had a lot of elbow pain while I was benching. On my first attempt at 315 I came down fine but as I started to press Giff yelled, "UP!" and spit in my eye on accident. Focus went to zero. I don't think I would have gotten it if he hadn't, but it still messed me up. On my second attempt I told him not to say anything and I was able to grind through it.
Because of the elbow pain I kept it light and easy on all of the assistance stuff. Nothing hard, just get some blood flow and some pump.
At the behest of an avid reader I am going to start a song of the day. I'm not going to do a write up on each one, just throw out what it is I listen to when I train. Today's selection is "The Angry Cry of the Angry Pie" by The Falcon. The Falcon is a side project of a few of The Lawrence Arms' members and one member of Alkaline Trio. They rock. Check out the song, it also rocks.
"All right, then, I'll go to hell." -from The Adventures of Huckleberry Finn by Mark Twain
Arnold Press: 3x15
Inverted Row: 3x15
w/
DB Pummels:3x15
Bench went ok today. I had a lot of elbow pain while I was benching. On my first attempt at 315 I came down fine but as I started to press Giff yelled, "UP!" and spit in my eye on accident. Focus went to zero. I don't think I would have gotten it if he hadn't, but it still messed me up. On my second attempt I told him not to say anything and I was able to grind through it.
Because of the elbow pain I kept it light and easy on all of the assistance stuff. Nothing hard, just get some blood flow and some pump.
At the behest of an avid reader I am going to start a song of the day. I'm not going to do a write up on each one, just throw out what it is I listen to when I train. Today's selection is "The Angry Cry of the Angry Pie" by The Falcon. The Falcon is a side project of a few of The Lawrence Arms' members and one member of Alkaline Trio. They rock. Check out the song, it also rocks.
"All right, then, I'll go to hell." -from The Adventures of Huckleberry Finn by Mark Twain
Wednesday, February 17, 2010
Are You an Innie or an Outtie?
I just read a great blog post over at artofmanliness.com. I would highly recommend this blog to anyone, male or female. It is full of useful knowledge for conducting one's life in a noble and honorable way. The post was the third in a series on building resiliency. One of the main themes of today's post was internal vs. external locus of control. Locus is Latin for place. What this implies is where does a person place control over the things that happen to them in their daily lives. Are you responsible for your own happiness or do you rely on external factors to make you happy? When faced with a challenge do you take it head on and find a solution or do you give up and say, "I'm not smart enough" or "Why does this always happen to me?"
Studies have found that people with an internal locus of control tend to be happier, healthier, and more successful. They are leaders, learners, better at handling adversity and stress, and less likely to be submissive. People that have an external locus of control often let themselves be victims, blame others for their problems, and are more prone to stress and depression.
The most influential man in my life is by far my dad Craig. If nothing at all he was hard working, old-country Man. I capitalized man because he is what I believe a man should be. He worked hard for the people he cared about, he is a problem solver, and he relied on himself to be happy and prosperous. External forces may have worked against him at times, but he plowed right through them never letting them get the better of him.
Growing up I didn't have the luxury of feeling sorry for myself. I remember very specifically when I was in the sixth or seventh grade and my dad, my sister, and I were out shoe/clothes shopping for the upcoming school year. I wasn't able to find a pair of shoes that I liked and I was acting kind of pissy about it. When we got home my dad summarily put me in my place. He told me he didn't raise his son to be a spoiled brat and that I needed to basically stop being a bitch about things if they don't go my way.
I still look back on this event as one of the defining moments of my life. It was small and he may not even remember it, but it is still vivid in my mind. Whenever I want to give up, or feel sorry for myself, or blame others for my problems I think of that incident and do what I can to take control of my life. This is the man that dug out slivers not with a pair of tweezers, but with his trusty pocket knife. Mental toughness and taking responsibility for my actions were what he was all about. He was firm, fair, and never soft in raising me. My problems were my own and my own to solve. He let me figure out my own way. And I appreciate it every day of my life.
This difference in mindset rings especially true in the fitness industry. It is very easy to tell which category many people fall in to. Those with an internal LOC are very proactive in their health. They ask questions pertinent to long term success. They want to know what they should be eating, doing outside of the gym, and the best way to do things inside of the gym. Those with an external LOC want to know what pills they should take to avoid the hard work or proper diet, they don't do the small things outside of the gym that lead to success in it, and when they are in the gym they are very passive and don't give the effort they could or should. They expect me or other trainers to take them to the promised land. All I can do is offer a way there. They have to travel the road themselves.
We need to stop living like human "beings" and start living like human "doings".
This brings me to one of my favorite poems. Read it a few times over. Try to not be touched and changed. I dare you.
“Invictus” by William Ernest Henley
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
Beyond this place of wrath and tears
Looms but the horror of the shade,
And yet the menace of the years
Finds, and shall find me, unafraid.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
Studies have found that people with an internal locus of control tend to be happier, healthier, and more successful. They are leaders, learners, better at handling adversity and stress, and less likely to be submissive. People that have an external locus of control often let themselves be victims, blame others for their problems, and are more prone to stress and depression.
The most influential man in my life is by far my dad Craig. If nothing at all he was hard working, old-country Man. I capitalized man because he is what I believe a man should be. He worked hard for the people he cared about, he is a problem solver, and he relied on himself to be happy and prosperous. External forces may have worked against him at times, but he plowed right through them never letting them get the better of him.
Growing up I didn't have the luxury of feeling sorry for myself. I remember very specifically when I was in the sixth or seventh grade and my dad, my sister, and I were out shoe/clothes shopping for the upcoming school year. I wasn't able to find a pair of shoes that I liked and I was acting kind of pissy about it. When we got home my dad summarily put me in my place. He told me he didn't raise his son to be a spoiled brat and that I needed to basically stop being a bitch about things if they don't go my way.
I still look back on this event as one of the defining moments of my life. It was small and he may not even remember it, but it is still vivid in my mind. Whenever I want to give up, or feel sorry for myself, or blame others for my problems I think of that incident and do what I can to take control of my life. This is the man that dug out slivers not with a pair of tweezers, but with his trusty pocket knife. Mental toughness and taking responsibility for my actions were what he was all about. He was firm, fair, and never soft in raising me. My problems were my own and my own to solve. He let me figure out my own way. And I appreciate it every day of my life.
This difference in mindset rings especially true in the fitness industry. It is very easy to tell which category many people fall in to. Those with an internal LOC are very proactive in their health. They ask questions pertinent to long term success. They want to know what they should be eating, doing outside of the gym, and the best way to do things inside of the gym. Those with an external LOC want to know what pills they should take to avoid the hard work or proper diet, they don't do the small things outside of the gym that lead to success in it, and when they are in the gym they are very passive and don't give the effort they could or should. They expect me or other trainers to take them to the promised land. All I can do is offer a way there. They have to travel the road themselves.
We need to stop living like human "beings" and start living like human "doings".
This brings me to one of my favorite poems. Read it a few times over. Try to not be touched and changed. I dare you.
“Invictus” by William Ernest Henley
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
Beyond this place of wrath and tears
Looms but the horror of the shade,
And yet the menace of the years
Finds, and shall find me, unafraid.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
Tuesday, February 16, 2010
Tuesday
You want a piece of me?/ I'm like a razor blade
Squat: 315x3; 410x5; 435x5; 465x5 (PR)
Rack Pull: 265x5; 355x3; 445x1; 535x1
Pull Thrus: 3x15
Gh Hypers: 3x8
Weighted Ghr Situps: 3x8
Awesome session today. Took more of my PR Juice. That would be Advocare's Muscle Fuel. I know I'm biased but this stuff works. I used to just drink a cup of coffee before I trained but the Muscle Fuel makes coffee look like Tylenol PM. I haven't been able to outwork my energy yet. I'm going to try but as much as I make myself do I still feel like I could do more.
Anyways, I'm going to try to upload a video of my last squat later tonight. My depth looks good and consistent from my viewpoint and Jake's. Even though they felt slow they were never in doubt. My strength has finally come back to where it was before I went on a diet in August. I'm thinking my opener is going to be in the 500 range come March 27th.
In other news I signed up for the Warrior Dash. You can check it out here. Also doing it are a few clients from the gym, my mom, my step dad Pete, and possibly a few friends from college. Should be a good time since it is in my friend Lance's hometown. A weekend will be made out of the event. Until next time...HOLD FAST.
"I find no sweeter fat than sticks to my own bones." -Walt Whitman
Squat: 315x3; 410x5; 435x5; 465x5 (PR)
Rack Pull: 265x5; 355x3; 445x1; 535x1
Pull Thrus: 3x15
Gh Hypers: 3x8
Weighted Ghr Situps: 3x8
Awesome session today. Took more of my PR Juice. That would be Advocare's Muscle Fuel. I know I'm biased but this stuff works. I used to just drink a cup of coffee before I trained but the Muscle Fuel makes coffee look like Tylenol PM. I haven't been able to outwork my energy yet. I'm going to try but as much as I make myself do I still feel like I could do more.
Anyways, I'm going to try to upload a video of my last squat later tonight. My depth looks good and consistent from my viewpoint and Jake's. Even though they felt slow they were never in doubt. My strength has finally come back to where it was before I went on a diet in August. I'm thinking my opener is going to be in the 500 range come March 27th.
In other news I signed up for the Warrior Dash. You can check it out here. Also doing it are a few clients from the gym, my mom, my step dad Pete, and possibly a few friends from college. Should be a good time since it is in my friend Lance's hometown. A weekend will be made out of the event. Until next time...HOLD FAST.
"I find no sweeter fat than sticks to my own bones." -Walt Whitman
Monday, February 15, 2010
Holy Schnikies!
DE Bench: 8x3 w/175lbs bar weight
3xnarrow grip w/ 2 chains/side
3xmed grip w/ 3 chains/side
2xwide grip w/ 4 chanis/side
Standing Press: 3x5 @ 170
Weighted Dips: 5x10 w/ 35lbs
Fat Bar Chins: 2x8; 2x6 w/35lbs
Cable Cross Rev. Flys: 3x12
DB Complex: Burpee Snatch, Renegade Row, Pushups
x10,8,6,6
I don't know where to start or where to begin. Bench felt good. Chains threw me off a little bit. I need to be more stable at the top with the chains swinging around. Presses, Dips, and Chins all went off without a hitch. DB Complex left me breathing heavy and sweating hard, which is nice.
Now I want to introduce you to someone whom I look up to in the sport of powerlifting. His name is Doug Young.
As you can see from the picture the man sweats testosterone from every pore. No comb in the world could contain the badge of manhood he proudly wears across his entire chest. Not only that, the dude was balls-ass strong. Competing in the 242 lb weight class his best competition lifts include a 722 lb squat, a 610 lb bench press, a 738 lb. deadlift, and a 2017 lb. total. All this was done before weightlifting gear like squat suits, and bench shirts were even invented or used in competition. Shit that guy was strong.
Sadly Doug passed a few years ago from a massive heart attack. I read somewhere it happened while he was eating. Definitely a noble way to go.
Now, not only was Doug stronger than three week old piss, but he had a physique that any man would be proud to sport. I haven't told anybody this, but it is my goal to someday look and perform like Doug Young. I'm not going to be naive and say he did it totally natural, but a guy can chase a dream can't he? Vince Lombardi said, "We are going to chase perfection knowing full well we will never achieve it. But in the process we will achieve greatness."
To look like you are the strongest guy in any room you walk into in your entire life is one thing, but to look and be the strongest guy in any room you walk into is a whole other. That is my goal. If anyone tries to shit in my cereal on this one, I'm done with you and your negativity.
"I don't do tricks. I'm not going to lift cars for people. I'm not a clown." -Doug Young
Saturday, February 13, 2010
Circle of Friends Winter 2010 Trip: Day 4
I last left you hanging on the edge of your seat after I had just eaten breakfast. I teased you with the fact that I was going to be singing karaoke tonight but didn't tell you which song(s). More on the in a minute. This afternoon we went to the Trailmates Snowmobile Club near Wausau. The Trailmates do a great job every year and give the kids fun rides, great food, and a nice, little puppet show.
Group photos followed the snowmobile rides. Lots of great memories will be brought up when I look at those photos. Great kids and a great group of people.
As soon as photos were done the helicopter took off. This was the first time I had ever seen this and it was pretty impressive. The helicopter was maybe a hundred yards out and the snowball fight started. There was a lot of snow thrown, a couple face washes, and a few tears. no one was hurt though. Well, maybe Pete's pride was hurt since his kids are as big as he is and threw him around like such. Either way it was a great day at the snowmobile club.
Dinner was held at the Pine Ridge Supper Club. We had chicken, roast beef, corn, and mashed potatoes and gravy. A lot of the kids got a little overzealous with the sweet tea and were bouncing off the walls by the time the dance started. There were some classic cuts, new stuff, and even a few Beatles songs.
For my first song I sang a duet with our photographer Andi. We sang "Leather and Lace" by Stevie Nicks and Don Henley. Some of the kids danced but I don't think it was my strongest performance. Andi carried us. Johnny encouraged me to go to my "go-to" song for a solo. There was only one song that fit that bill. Bonnie Tyler's "Total Eclipse of the Heart". I'm not a good singer at all. I have a nasally singing voice and I don't know how to breath properly, but when I'm singing that song I don't care. I get lost in the moment and it's just me and the mic. One of the kids, Koree, was singing too and he probably sounded better than me, but you know what? I felt like a super star out there.
I think my destiny is to be one of those delusional losers on American Idol. One of those contestants that truly in their heart-of-hearts believes that they are a great singer destined for stardom when they are actually destined to crawl back to where ever they came from and stay there. Anyways it was a fun night dancing and singing.
When we got back to hotel we had are last meeting as a group. This is where we acknowledge all the kids in the group and they can hang the hearts they made on the tree. After the heart hanging we all sit in a circle with unlit candles. As we move around the room we light each candle and each person has the opportunity to say whatever they want to say. Some say a lot, some say a little, and some chose not to say anything. Either way it is very touching to hear what everyone has to say. There are a lot of great people and a lot of great kids that were a part of this year's group.
I thanked Jerry for allowing me to be a part of his wonderful organization, Cassie and Austin for putting on a wonderful trip, the players for taking time out of their busy schedules to have fun with the kids, Jenny and Kevin for all the work that they do that sometimes goes unnoticed but not unappreciated, the Wunsch family for allowing all of us to be an extended part of their family, my fellow counselor for making it easy on me to be one of them, and most importantly I thanked the kids. These kids have gone through more in their young lives than they or anyone should have to. They give to me more than I could ever give to them. When my days get long, or I feel tired and/or unmotivated I think about these kids. I think about the smiles that I see on these trips and the fun they have in the face of the cancer that they are fighting. I know that if they can stay strong I can stay strong. I know that if they can keep smiling I can keep smiling.
"Keep your face always towards the sunshine-and shadows will fall behind you." -Walt Whitman
Saturday Training
My fellow counselor Johnny was sawing down the entire Wausau area forest this morning so I got up around 7am and went and trained. I did what you could call German Volume Training. Here goes...
Bulgarian Split Squats: 8x10 each side
w/
Feet Elevated Hip Extensions: 8x10
Burpees: 8x10 w/ 20 seconds rest between sets
Incline Treadmill: 20 mins.
Breakfast was 8 sausage links, coffee, 2 cups of milk, and some fruit. Today we are going snowmobiling at a local snowmobile club. Later tonight is the dinner, dance, and karaoke. I'm still thinking about which song I want to sing. It's probably going to be a love song since tomorrow is America's biggest Hallmark Holiday. It's gonna be sweet. I will post later tonight with all the details.
"A bird doesn't sing because it has an answer, it sings because it has a song." -Maya Angelou
Bulgarian Split Squats: 8x10 each side
w/
Feet Elevated Hip Extensions: 8x10
Burpees: 8x10 w/ 20 seconds rest between sets
Incline Treadmill: 20 mins.
Breakfast was 8 sausage links, coffee, 2 cups of milk, and some fruit. Today we are going snowmobiling at a local snowmobile club. Later tonight is the dinner, dance, and karaoke. I'm still thinking about which song I want to sing. It's probably going to be a love song since tomorrow is America's biggest Hallmark Holiday. It's gonna be sweet. I will post later tonight with all the details.
"A bird doesn't sing because it has an answer, it sings because it has a song." -Maya Angelou
Friday, February 12, 2010
Circle of Friends Winter 2010 Trip: Day 3
Today started earlier than anyone wanted it to. 7am wakeup; 7:30am breakfast; left for Granite Peak Ski Area at 8:30am. Once we got all the kids outfitted in their ski gear I headed over to the bunny hill. I can't tell you how many times people were shocked I had never really been skiing before. The first time I ever downhill skied was last year on this same trip. I tried my hand at a few bunny runs, fell a few times, made an ass of myself trying to get up, gave up skiing to watch and help the kids.
By the end of the day all the kids ended up skiing which was great because we had a few at the beginning that didn't want to. All of the kids picked up skiing much better than I did. I guess my natural athletic ability is limited to lifting weights and bowling. That's ok, I can't rule at everything. We left the ski area around 2pm and returned to the hotel. By the time we got back we only had about 45 minutes until we left for the Anklem's Farm. Some of us almost didn't make it to the bus after taking a short trip down Sand Man Lane.
We got to the farm and the kids got to play with the dogs and pet the horses. We then saddled up for the sleigh ride to the bonfire. The sleigh ride took a nice winding route to the bonfire area in the middle of the woods. At the bonfire we ate hot dogs, s'mores, and pudgie pies. If you don't know what a pudgie pie is, it's a sandwich with pasta sauce, pepperoni, and cheese that is baked inside a campfire sandwich maker. What I'm trying to say is that our pudgie pies were totally awesome. After a big thank you and some hugs we then went back to the hotel. Some of the other male counselors and I managed to fill the entire half hour bus ride back to the hotel with poop stories. This type of thing has been happening for centuries and I still here women ask, "Why and how are you still talking about poop?" I don't rightly know either. Just accept it and move on gals. At the hotel the kids played in the water park or in the arcade. Now the water park is closed and me and some of the boys are about to head up to the community room for snacks and games.
Peace.
I'm outta here.
"From this hour I ordain myself loos'd of limits and imaginary lines" -Walt Whitman
By the end of the day all the kids ended up skiing which was great because we had a few at the beginning that didn't want to. All of the kids picked up skiing much better than I did. I guess my natural athletic ability is limited to lifting weights and bowling. That's ok, I can't rule at everything. We left the ski area around 2pm and returned to the hotel. By the time we got back we only had about 45 minutes until we left for the Anklem's Farm. Some of us almost didn't make it to the bus after taking a short trip down Sand Man Lane.
We got to the farm and the kids got to play with the dogs and pet the horses. We then saddled up for the sleigh ride to the bonfire. The sleigh ride took a nice winding route to the bonfire area in the middle of the woods. At the bonfire we ate hot dogs, s'mores, and pudgie pies. If you don't know what a pudgie pie is, it's a sandwich with pasta sauce, pepperoni, and cheese that is baked inside a campfire sandwich maker. What I'm trying to say is that our pudgie pies were totally awesome. After a big thank you and some hugs we then went back to the hotel. Some of the other male counselors and I managed to fill the entire half hour bus ride back to the hotel with poop stories. This type of thing has been happening for centuries and I still here women ask, "Why and how are you still talking about poop?" I don't rightly know either. Just accept it and move on gals. At the hotel the kids played in the water park or in the arcade. Now the water park is closed and me and some of the boys are about to head up to the community room for snacks and games.
Peace.
I'm outta here.
"From this hour I ordain myself loos'd of limits and imaginary lines" -Walt Whitman
Thursday, February 11, 2010
Circle of Friends Winter 2010 Trip: Day 2
I started this morning with a little training in the hotel exercise room. Nothing special, but I'm starting to feel a little sore.
5 min treadmill warmup
Pushups: 10x10
w/ Chinups: 10x10
w/ Dips: 10x10
Breakfast was at 9 am. I loaded up on the eggs, ham, and sausage. After breakfast we loaded up the bus to head to Sylvan Hills. Sylvan Hills is a tubing hill only. Since tubing is all they do they do it well. The runs were fast, smooth, and totally exhilarating. Here's a video.
Now I'm no rocket surgeon, but logic tells me that the heavier I am the faster and farther I will go. We had a group of six people link up in a straight line. Lighter people were in the front, heavies in the back. I should now say that at the bottom of the hill there is an area of wood chips and bark that goes up into a steep hill to stop your descent. The group of six proved to be too much for the mound of wood chips and the first two kids in the line went right over the back. Luckily no one was hurt or worse for wear. In any case all the kids had a blast and will be remembering Sylvan Hills for years to come.
We then came back to the hotel and the kids had some free time to play in the indoor water park. This indoor water park is actually pretty first rate. Three big slides, basketball, and an area for the younger kids. I went down the slides a few times and splashed around with some of the kids and then got out and just watched them have fun.
Tonight was taco night for dinner. After dinner we went cosmic bowling. It was out of this world. I learned tonight that I'm actually a pretty decent bowler. Two of the other counselors who I made look foolish last year were talking big game about how they were going to get me back this year. Uh uh. Not up in here. My first game was my best game with me clocking in at 179. I then went 153 and 136 winning all three games. The fourth and final game came down to the end. The two counselors, Lou and Doug, were steadily gaining ground on me through the first three games. If you added their two scores in the first game they still wouldn't have beaten me. But now they were making it interesting. I was in great danger of falling way behind around the seventh frame. I focused, controlled my breathing, and hit two strikes in the eighth and ninth frames retaking the lead. In the tenth I left two easy pins after my first roll. I then miss fired and only knocked one down. Lou then came through in the clutch and hit what he needed to hit to beat me 152 to 148. I'm not mad though. I'll let the old folks have their glory every now and then.
It is now 11:50 and the kids are eating candy and I need sleep. Guess which one is going to happen and which one isn't.
"We don't stop playing because we grow old. We grow old because we stop playing" -George Bernard Shaw
5 min treadmill warmup
Pushups: 10x10
w/ Chinups: 10x10
w/ Dips: 10x10
Breakfast was at 9 am. I loaded up on the eggs, ham, and sausage. After breakfast we loaded up the bus to head to Sylvan Hills. Sylvan Hills is a tubing hill only. Since tubing is all they do they do it well. The runs were fast, smooth, and totally exhilarating. Here's a video.
Now I'm no rocket surgeon, but logic tells me that the heavier I am the faster and farther I will go. We had a group of six people link up in a straight line. Lighter people were in the front, heavies in the back. I should now say that at the bottom of the hill there is an area of wood chips and bark that goes up into a steep hill to stop your descent. The group of six proved to be too much for the mound of wood chips and the first two kids in the line went right over the back. Luckily no one was hurt or worse for wear. In any case all the kids had a blast and will be remembering Sylvan Hills for years to come.
We then came back to the hotel and the kids had some free time to play in the indoor water park. This indoor water park is actually pretty first rate. Three big slides, basketball, and an area for the younger kids. I went down the slides a few times and splashed around with some of the kids and then got out and just watched them have fun.
Tonight was taco night for dinner. After dinner we went cosmic bowling. It was out of this world. I learned tonight that I'm actually a pretty decent bowler. Two of the other counselors who I made look foolish last year were talking big game about how they were going to get me back this year. Uh uh. Not up in here. My first game was my best game with me clocking in at 179. I then went 153 and 136 winning all three games. The fourth and final game came down to the end. The two counselors, Lou and Doug, were steadily gaining ground on me through the first three games. If you added their two scores in the first game they still wouldn't have beaten me. But now they were making it interesting. I was in great danger of falling way behind around the seventh frame. I focused, controlled my breathing, and hit two strikes in the eighth and ninth frames retaking the lead. In the tenth I left two easy pins after my first roll. I then miss fired and only knocked one down. Lou then came through in the clutch and hit what he needed to hit to beat me 152 to 148. I'm not mad though. I'll let the old folks have their glory every now and then.
It is now 11:50 and the kids are eating candy and I need sleep. Guess which one is going to happen and which one isn't.
"We don't stop playing because we grow old. We grow old because we stop playing" -George Bernard Shaw
Wednesday, February 10, 2010
Circle of Friends Trip: Day 1
Today is the first day of the Circle of Friends 2010 Winter Trip. The day started with Nurse Adam, Sam, Toriean, Rachelle, and I driving a rental van up to Green Bay to meet all the other groups. There are groups from Tampa, New Orleans, Atlanta, Wausau, and Milwaukee. From the airport we all went to Kroll's West which is right across the street from Lambeau Field. I had a butter burger and a side of cottage cheese. I'm going to try to eat as healthy as I can on this trip, key word "try".
At Kroll's we sat with our groups. I am a counselor for the Falcons aka The Dirty Birds. Big Johnny is the other counselor. Definitely one of the nicest men I've ever met. Our kids are Demitri, Lance, and Adam. Demitri and Lance are pretty chill. Adam is another story. He's got energy to spare to say the least.
After lunch at Kroll's we went across the street to the frozen tundra of Lambeau Field. We got a behind the scenes look at the field itself. The kids got to go run around the field and take pics. I look pretty damn good doing the Lambeau Leap. Trivia: Who was the first Packer to perform the Lambeau Leap? Answer: Leroy Butler.
Anyways after the kids tired themselves out on the field we got to go into the Packers Locker room. It was nice of them to have my locker ready for the coming season. Right at home my fellow D-linemen. After the kids took all the pictures they could we saddled for the 1.5 hour ride to Wausau. Dinner, opening meeting, calls home, games in the community room, counselor meeting, and just a little TV rounded out the remainder of tonight's agenda.
Tomorrow it's tubing at Sylvian Hills. We weren't able to go last year due to lack of snow and an over abundance of ice. I'm pretty pumped. I've heard some stories of the hill. Speed records might be broken. What am I saying? Speed records will be broken.
I'm also going to train in the exercise room in the morning. I'm thinking 100 pushups, 100 chinups, and 100 dips. Maybe some running too. We'll see.
"Hide not your talents. They for use were made. What's a sundial in the shade?" -Benjamin Franklin
Tuesday, February 9, 2010
Breakin' Necks and Cashin' Checks
The PRs just keep on a coming. I tried Advocare's Muscle Fuel for the first time today and one PR and came close to another. I used Spark Energy Drink yesterday and set three PRs. I'm really liking this Advocare stuff.
Squat: 225x3; 315x3; 405x1; 455x1; 495x1; 535x1
The 535 is 10 pounds away from my PR. Soon young Skywalker...soon.
DL: 375x1; 485x1; 550x1; 585x1 (PR)
The 585 felt awesome. My previous best was 573 and I hitched the shit out of it. Today was smooth as Jameson Irish Whiskey. No hitches, a clean lock out at the top, and smooth all the way to the last drop. I can smell 600 and a nice Jameson sour. Damn those are good.
GH Hypers: 3x10 @ BW
Slosh Pipe Sit-Ups: 3x10
w/ Walking Plank: 3x10 yards
This was all I had the motivation to do. Maxing out on two lower body lifts is extremely taxing on the nervous system and I don't want to overtrain. If I'm going to err it is going to be on the undertraining side.
I'm leaving for Wausau tomorrow to chaperon the Wunsch Family Foundation Winter '10 Trip. It is going to be a great time for the kids. Skiing, tubing, snowmobiles, sleigh rides, camp fires, water parks, and such and such. I'm going to train twice while I'm there. They are going to be accessory movements only. Nothing big. Maybe only body weight stuff. I'm not 100% sure if I will have interweb access at the hotel but if I do I will post. If not, you'll have to wait for a massive post Sunday. Until then, Hold Fast.
"Not I- not anyone else can travel that road for you,
You must travel it for yourself." -Walt Whitman
Squat: 225x3; 315x3; 405x1; 455x1; 495x1; 535x1
The 535 is 10 pounds away from my PR. Soon young Skywalker...soon.
DL: 375x1; 485x1; 550x1; 585x1 (PR)
The 585 felt awesome. My previous best was 573 and I hitched the shit out of it. Today was smooth as Jameson Irish Whiskey. No hitches, a clean lock out at the top, and smooth all the way to the last drop. I can smell 600 and a nice Jameson sour. Damn those are good.
GH Hypers: 3x10 @ BW
Slosh Pipe Sit-Ups: 3x10
w/ Walking Plank: 3x10 yards
This was all I had the motivation to do. Maxing out on two lower body lifts is extremely taxing on the nervous system and I don't want to overtrain. If I'm going to err it is going to be on the undertraining side.
I'm leaving for Wausau tomorrow to chaperon the Wunsch Family Foundation Winter '10 Trip. It is going to be a great time for the kids. Skiing, tubing, snowmobiles, sleigh rides, camp fires, water parks, and such and such. I'm going to train twice while I'm there. They are going to be accessory movements only. Nothing big. Maybe only body weight stuff. I'm not 100% sure if I will have interweb access at the hotel but if I do I will post. If not, you'll have to wait for a massive post Sunday. Until then, Hold Fast.
"Not I- not anyone else can travel that road for you,
You must travel it for yourself." -Walt Whitman
Monday, February 8, 2010
A Case of the Mondays
In Orwellian "newspeak" today's session was triple-plus-good. I set three, count 'em, one, two, three PRs today. I was so happy, I was like a kid in some kind of store.
Bench: w/ 3 chains/side 135x5; 185x3; 225x1
w/o chains 225x1; 250x1; 265x1; 285x1 (PR tie); 295x1 (PR)
Military Press: 115x5; 135x3; 160x1; 175x1; 200x1 (PR)
Chin-Ups: BWx6,6; +45x1; +70x1; +90x1; +115x1 (PR); +125x.95 (nose to the bar, no PR)
Bent Over Row: worked to 200x8
w/ Straight Bar Curls: 3x6
On bench the 285 felt fast and smooth. I felt really locked in with my technique. I stayed tight to my chest and drove it up and back. On the 295 I slowed considerably where I failed last week, but I was able to muscle through it. It felt good to finally get it. Like a huge weight being lifted off my chest...literally.
I wasn't sure how the Military Press was going to go. 175 felt easy so I jumped to 200. I really surprised myself with the 200. My ultimate goal is to be able to military press my body weight, so I'm not there yet.
I haven't done really heavy weight chins in a long time. The last time I did I got to 90 lbs for a single. I like knowing that if I ever eat my way to 335 lbs. I will still be able to do a chin-up, which is a lot more than some people I know.
On another note, I was happy to see the Saints win last night. I went down to my friend Al's house for the game. He had an awesome spread and I didn't want to be rude so I ate a bunch. As happy as I was for the Saints I still believe that it will the Lombardi Trophy will be held high by the men in green and gold come this time next year. Time to gear up for the draft.
“Knowing is not enough, you must apply; willing is not enough, you must do.” -Bruce Lee
Bench: w/ 3 chains/side 135x5; 185x3; 225x1
w/o chains 225x1; 250x1; 265x1; 285x1 (PR tie); 295x1 (PR)
Military Press: 115x5; 135x3; 160x1; 175x1; 200x1 (PR)
Chin-Ups: BWx6,6; +45x1; +70x1; +90x1; +115x1 (PR); +125x.95 (nose to the bar, no PR)
Bent Over Row: worked to 200x8
w/ Straight Bar Curls: 3x6
On bench the 285 felt fast and smooth. I felt really locked in with my technique. I stayed tight to my chest and drove it up and back. On the 295 I slowed considerably where I failed last week, but I was able to muscle through it. It felt good to finally get it. Like a huge weight being lifted off my chest...literally.
I wasn't sure how the Military Press was going to go. 175 felt easy so I jumped to 200. I really surprised myself with the 200. My ultimate goal is to be able to military press my body weight, so I'm not there yet.
I haven't done really heavy weight chins in a long time. The last time I did I got to 90 lbs for a single. I like knowing that if I ever eat my way to 335 lbs. I will still be able to do a chin-up, which is a lot more than some people I know.
On another note, I was happy to see the Saints win last night. I went down to my friend Al's house for the game. He had an awesome spread and I didn't want to be rude so I ate a bunch. As happy as I was for the Saints I still believe that it will the Lombardi Trophy will be held high by the men in green and gold come this time next year. Time to gear up for the draft.
“Knowing is not enough, you must apply; willing is not enough, you must do.” -Bruce Lee
Saturday, February 6, 2010
Saturday
Yes my good man, I'll have the milk steak, boiled over hard, and your finest jelly beans...raw.
DE Squat: 8x2 @ 270
DE DL: 6x1 @ 352 w/ puprle and black band
Good Mornings: 135x8; 185x6; 225x4,4
Walking Lunges: 3x20 yards
Ab Circuit: x3
I was a little sluggish going in today. I went to a college friend's going away party last night and I may have had a beverage or two more than I had planned. Once I got by blood flowing though I was right as rain. I did pretty much the same workout as I did last Saturday. Hopefully my lunge-ass won't be as bad this week.
Tonight is going to hopefully be my last night at Envy. This means that there won't be anymore funny/interesting/disgusting stories from there. Oh well, I can live with that.
Just got done eating some eggs and brown rice and now it is time for a nap.
"No man has the right to be an amatuer in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable." -Socrates
DE Squat: 8x2 @ 270
DE DL: 6x1 @ 352 w/ puprle and black band
Good Mornings: 135x8; 185x6; 225x4,4
Walking Lunges: 3x20 yards
Ab Circuit: x3
I was a little sluggish going in today. I went to a college friend's going away party last night and I may have had a beverage or two more than I had planned. Once I got by blood flowing though I was right as rain. I did pretty much the same workout as I did last Saturday. Hopefully my lunge-ass won't be as bad this week.
Tonight is going to hopefully be my last night at Envy. This means that there won't be anymore funny/interesting/disgusting stories from there. Oh well, I can live with that.
Just got done eating some eggs and brown rice and now it is time for a nap.
"No man has the right to be an amatuer in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable." -Socrates
Friday, February 5, 2010
What's The Action?
Various Plyos
20 yard starts: x8
Not too much today. Just some plyometric work and some starts. Lack of sleep is starting to catch up to me. Hopefully I can make this up this weekend.
In the case file of "Good News" I put in my two weeks notice at Envy. I am glad to finally be on my way out. I am appreciative of the opportunity and I enjoyed working with all of my co-workers but I couldn't take the clientele any longer. I am also going to be putting in more effort towards my Advocare line and I need the extra time and focus. Again, if you or anyone you know is interested in top of the line supplements ranging from pre and post workout drinks to weight management to multivitamins let me know or please direct them to my Advocare page at https://www.advocare.com/1002617/. Thanks.
“Don't go around saying the world owes you a living; the world owes you nothing; it was here first” -Mark Twain
20 yard starts: x8
Not too much today. Just some plyometric work and some starts. Lack of sleep is starting to catch up to me. Hopefully I can make this up this weekend.
In the case file of "Good News" I put in my two weeks notice at Envy. I am glad to finally be on my way out. I am appreciative of the opportunity and I enjoyed working with all of my co-workers but I couldn't take the clientele any longer. I am also going to be putting in more effort towards my Advocare line and I need the extra time and focus. Again, if you or anyone you know is interested in top of the line supplements ranging from pre and post workout drinks to weight management to multivitamins let me know or please direct them to my Advocare page at https://www.advocare.com/1002617/. Thanks.
“Don't go around saying the world owes you a living; the world owes you nothing; it was here first” -Mark Twain
Thursday, February 4, 2010
Thursday
Bench: 225x3; 275x1; 295x0,0
Lateral Raise: 3x10
Dips: 4x15
Inverted Row: 4x15
Horseshit session today. Bench did not go at all according to plan. On both attempts at 295 I got it off my chest fine, I just couldn't finish the lock out. I'm not sure if I'm not doing enough tricep work or too much. I also think doing two straight weeks to my chest is hurting me. From now on I will switch from boards one week and to my chest the next. I could go on blaming this, that or the other thing, but ultimately I have to look myself in the mirror and do what I need to do to get better.
"Wishes won't wash dishes." -American Proverb
Lateral Raise: 3x10
Dips: 4x15
Inverted Row: 4x15
Horseshit session today. Bench did not go at all according to plan. On both attempts at 295 I got it off my chest fine, I just couldn't finish the lock out. I'm not sure if I'm not doing enough tricep work or too much. I also think doing two straight weeks to my chest is hurting me. From now on I will switch from boards one week and to my chest the next. I could go on blaming this, that or the other thing, but ultimately I have to look myself in the mirror and do what I need to do to get better.
"Wishes won't wash dishes." -American Proverb
Wednesday, February 3, 2010
DINO DNA!
Sprint mechanics work
Buildups (40 yards): 75%x1; 85%x1; 95%x4
Grip Work: bunch of reps at #1
Nothing too special today. My mechanics felt smoother today on the buildups. I focused on not over striding and making contact under my hip. When I over stride my heel has a tendency to hit the ground first. Whenever this happens its like I'm tapping the brakes. I'm not going to slow down too much, but I'm not going to be running at my fastest or most efficient either.
Grip work is coming along. My left hand is either weaker or not as coordinated as my right. I think this is due to how I grip the bar when I deadlift. My left is my under hand and my right is my over. I get a lot more grip stimulation in my right when I do this and a lot more bicep stimulation in my left. And now that I think about it my left side as a whole is a bit bigger than my right. It doesn't really matter because I sure as shit am not about to start doing one arm bicep curls. That's just ghey.
“I had reasoned this out in my mind, there was one of two things I had a right to, liberty or death; if I could not have one, I would have the other.” -Harriet Tubman
Buildups (40 yards): 75%x1; 85%x1; 95%x4
Grip Work: bunch of reps at #1
Nothing too special today. My mechanics felt smoother today on the buildups. I focused on not over striding and making contact under my hip. When I over stride my heel has a tendency to hit the ground first. Whenever this happens its like I'm tapping the brakes. I'm not going to slow down too much, but I'm not going to be running at my fastest or most efficient either.
Grip work is coming along. My left hand is either weaker or not as coordinated as my right. I think this is due to how I grip the bar when I deadlift. My left is my under hand and my right is my over. I get a lot more grip stimulation in my right when I do this and a lot more bicep stimulation in my left. And now that I think about it my left side as a whole is a bit bigger than my right. It doesn't really matter because I sure as shit am not about to start doing one arm bicep curls. That's just ghey.
“I had reasoned this out in my mind, there was one of two things I had a right to, liberty or death; if I could not have one, I would have the other.” -Harriet Tubman
Tuesday, February 2, 2010
Tuesday Bluesday
Squat: 315x5; 410x5; 425x5,5
DB Swings: 3x15 @ 80lbs
GH Hyper: 3x15
GH Situps: 3x12
w/ Bridge Holds: 3x:45s
I was still extremely sore today from Saturday. Lingering effect of the dreaded lunge-ass. My right adductor felt like it was going to go at anytime. I worked up to about 93% of my 5rm and did a couple sets of five. I know I could have done more but I didn't want to push it too hard this close to my meet. I still got some quality reps in with a near maximal weight so I'm not too upset about not being able to work up. Swings were cool. Felt them all in the glutes. On the GH Hypers I tilted the bench forward about 10 degrees. This put more strain on my hamstring forcing me to contract harder against gravity. I kept it this way when I did my sit-ups as well.
In other news I am now an Advocare Distributor. Advocare is a supplement line designed by top exercise physiologists. Some top level D1 strength coaches have put their names on Advocare's products. There are products for just about everyone. There are pre and post workout drinks, energy drinks, multi-vitamins, fish oils, and weight management programs. These products are top of the line. One other thing that I really like about the products for athletes is that they are all 100% safe to use. They all go through testing by a company in Great Britain that tests them against all the banned substance list for all major organizations. These include the NCAA, the IOC, and the NFL among others. If anyone has questions or would like to talk about purchasing some products let me know. There is a link to my Advocare website or you can reach me through email at tdequaine@hotmail.com. I am also going to be trying and review some of the more popular products. First up: Spark Energy Drink
Spark Energy comes in powder form that you simply add to water. My first go with Spark was last night. First the taste is awesome. I tried the grape and it tasted like Kool-Aid. All you do is dump the powder in your water bottle with about 8-10 oz. of water, shake it, and drink it down. I drank my first Spark ever at about 8 pm. We then had a two hour meeting to about 10 pm. Usually at this point in my day I am crashing and need sleep. Not last night. I was wide awake but without the nervous jitters that I sometimes get with energy drinks. Cut to 1 am and I am laying wide awake in my bed staring at the ceiling. Lesson learned: don't take Spark past 5 pm. But I will definitely be using this product during those days that get a little long and I need a little pick-me-up. Grade for Spark: A
"There is no short cut to achievement. Life requires thorough preparation- veneer isn't worth anything." -George Washington Carver
DB Swings: 3x15 @ 80lbs
GH Hyper: 3x15
GH Situps: 3x12
w/ Bridge Holds: 3x:45s
I was still extremely sore today from Saturday. Lingering effect of the dreaded lunge-ass. My right adductor felt like it was going to go at anytime. I worked up to about 93% of my 5rm and did a couple sets of five. I know I could have done more but I didn't want to push it too hard this close to my meet. I still got some quality reps in with a near maximal weight so I'm not too upset about not being able to work up. Swings were cool. Felt them all in the glutes. On the GH Hypers I tilted the bench forward about 10 degrees. This put more strain on my hamstring forcing me to contract harder against gravity. I kept it this way when I did my sit-ups as well.
In other news I am now an Advocare Distributor. Advocare is a supplement line designed by top exercise physiologists. Some top level D1 strength coaches have put their names on Advocare's products. There are products for just about everyone. There are pre and post workout drinks, energy drinks, multi-vitamins, fish oils, and weight management programs. These products are top of the line. One other thing that I really like about the products for athletes is that they are all 100% safe to use. They all go through testing by a company in Great Britain that tests them against all the banned substance list for all major organizations. These include the NCAA, the IOC, and the NFL among others. If anyone has questions or would like to talk about purchasing some products let me know. There is a link to my Advocare website or you can reach me through email at tdequaine@hotmail.com. I am also going to be trying and review some of the more popular products. First up: Spark Energy Drink
Spark Energy comes in powder form that you simply add to water. My first go with Spark was last night. First the taste is awesome. I tried the grape and it tasted like Kool-Aid. All you do is dump the powder in your water bottle with about 8-10 oz. of water, shake it, and drink it down. I drank my first Spark ever at about 8 pm. We then had a two hour meeting to about 10 pm. Usually at this point in my day I am crashing and need sleep. Not last night. I was wide awake but without the nervous jitters that I sometimes get with energy drinks. Cut to 1 am and I am laying wide awake in my bed staring at the ceiling. Lesson learned: don't take Spark past 5 pm. But I will definitely be using this product during those days that get a little long and I need a little pick-me-up. Grade for Spark: A
"There is no short cut to achievement. Life requires thorough preparation- veneer isn't worth anything." -George Washington Carver
Monday, February 1, 2010
Monday
DE Bench: 8x3 @ 155
Standing Press: 115x8; 165x5,4,4
Dips: BW+35x35
Fat Bar Pull Ups: BW+ 25x20
Rear Delts: 2 sets
Hammer Curls: 2 sets
Due to some schedule changes I had to rush through this session. This never puts me in a good mood. I hate feeling rushed during training. I never feel like I can get into a good rhythm and I'm usually in a sour mood. This is totally pointless and unnecessary because I always get done what I need to get done and am no worse for it. Just need to stay positive with my attitude. Life is 10% what happens to you and 90% how you react to it. That's little Jeff Voris maxim for you. This one is free, but the next one might cost you.
I finished the book Bluebeard by Kurt Vonnegut last night. I have always liked Vonnegut's fiction, his characters, and the way he tells a story. Bluebeard is one of those existential stories that is full of coincidences for coincidence's sake. There are a number of parts in the book where the fictional author says, "if such and such didn't happen, then this wouldn't have happened, and on and on." One example is Rabo Karabekian, the main character and author of the autobiography the reader is reading, blames the eye he lost in WWII on a huckster that swindled his parents out of their money and sent them to America years before he was even born. There are other parts where so and so just happened to be the son of so and so. Or so and so just happened to be at this particular location at this particular time due to this particular circumstance. Needless to say it is a very interesting read.
I myself have had had many such fits of existentialism. There have been times when I thought, "what if I had joined the Marines out of high school?" or "what if I had gone to Whitewater?" or "what if my Great Grandfather George hadn't listened to his girlfriend, gone on that rum run for John Dillinger and ended up in jail?" and on and on ad infinitum. Your's truly wouldn't be typing this right now and you wouldn't be reading it either, that's what would have happened. Of course it is impossible and almost just as pointless to speculate on what might have been, but it is so tempting and sometimes interesting how radically different our lives might be.
On another note, I am extremely sore today. Ass, hammies, groings, pentas (one bigger than a quad). I gots the lunge-ass. It hurts. I'm hoping most of it clears up by tomorrow. I gots to squat heavy tomorrow. Until then. HOLD FAST.
A man who stands for nothing will fall for anything. -Malcolm X
Standing Press: 115x8; 165x5,4,4
Dips: BW+35x35
Fat Bar Pull Ups: BW+ 25x20
Rear Delts: 2 sets
Hammer Curls: 2 sets
Due to some schedule changes I had to rush through this session. This never puts me in a good mood. I hate feeling rushed during training. I never feel like I can get into a good rhythm and I'm usually in a sour mood. This is totally pointless and unnecessary because I always get done what I need to get done and am no worse for it. Just need to stay positive with my attitude. Life is 10% what happens to you and 90% how you react to it. That's little Jeff Voris maxim for you. This one is free, but the next one might cost you.
I finished the book Bluebeard by Kurt Vonnegut last night. I have always liked Vonnegut's fiction, his characters, and the way he tells a story. Bluebeard is one of those existential stories that is full of coincidences for coincidence's sake. There are a number of parts in the book where the fictional author says, "if such and such didn't happen, then this wouldn't have happened, and on and on." One example is Rabo Karabekian, the main character and author of the autobiography the reader is reading, blames the eye he lost in WWII on a huckster that swindled his parents out of their money and sent them to America years before he was even born. There are other parts where so and so just happened to be the son of so and so. Or so and so just happened to be at this particular location at this particular time due to this particular circumstance. Needless to say it is a very interesting read.
I myself have had had many such fits of existentialism. There have been times when I thought, "what if I had joined the Marines out of high school?" or "what if I had gone to Whitewater?" or "what if my Great Grandfather George hadn't listened to his girlfriend, gone on that rum run for John Dillinger and ended up in jail?" and on and on ad infinitum. Your's truly wouldn't be typing this right now and you wouldn't be reading it either, that's what would have happened. Of course it is impossible and almost just as pointless to speculate on what might have been, but it is so tempting and sometimes interesting how radically different our lives might be.
On another note, I am extremely sore today. Ass, hammies, groings, pentas (one bigger than a quad). I gots the lunge-ass. It hurts. I'm hoping most of it clears up by tomorrow. I gots to squat heavy tomorrow. Until then. HOLD FAST.
A man who stands for nothing will fall for anything. -Malcolm X
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