BrandonM.B’s BodyBlog

As another eight week block comes to an end, it is time to review and reflect. There have been some progress in certain areas, and seemingly none in others. But I am learning how to not be down about it, but rather see this as a huge construction project, where progress must be measured one brick at a time. 

One experiment I tried was Tabata training, an ultra-intense approach which breaks up 6 exercise into 8 sets each; each set being 20 sec. of work then 10 sec. rest. It seemed promising, as my goal was to add leg size and increase deadlift/squat lifts. In theory the overload along w/ adequate nutrition would cause growth. However, i am not seeing progress there…HOWEVER, another look at it I can say that it has improved conditioning and kept me lean, which can only help with whatever path I choose next training lowerbody. So, while the goal I was aiming for wasn’t acheived, another benefit came from it.

One area of definate progress was adding 7lbs of mass, mostly upperbody it would seem. Also, adding 10lbs to my bench, which I WAS going for! And this is why I keep a training log!!! When something works, you want to have that recorded…while it is good to try different things it is nice to be able to look at the log and go back to something that you know your body responded well to. There was a period where my deadlift was climbing up every week; as I go back to the drawing board and come up w/ something aimed for that purpose I can check the rep scheme and % of 1RM max was using at that time and pick up on it again.

Bottom line, that powerlifting/bodybuilding takes enormous patience. Sure, there are the adds in Muscle & Fitness saying "build 8lbs of muscle in 14 days!" I am sure these products work, but I approach that w/ skepticism….I think you lose something when you accelerate your growth through all these products…something that we get from strength and conditioning training that goes beyond crafting a great body.  Building patience, learning to cope with failure, learning to find success at unexpected angles…Stuff like that is what makes this such a great sport!

I’ll admit, my focus isn’t as sharp as it should be…don’t get me wrong, I am hitting the gym and pushing the weights to where I need a nap afterwards:) But my goal focus was all over the place. I see these guys and think, ‘wow, i want to be big and carved up like that!" And then there’s Amanda Harris, and I think," wow, I want to be able to lift pound for pound like her"…and then it goes on and on, do I want to stay 150 and get stronger fro my size, or eat and lift 50 more lbs on me to look more impressive…Do I really want to take tons of products to acheive a certain look, is 200 lbs on my frame even healthy?? What should be fun is turning into stress!:(

But, just now I got a comment from Amysuds, and she suggested what I know in my heart to be true…when i am honest with myself I actually want focus on the powerlifting, because that is where my heart is at:)  Don’t be mad at me anyone, but I am not that into the idea of competing in bodybuilding…nothing wrong with it, but i should listen to my heart.

  The problem with bodyspace is that I get so fired up by what you guys are doing with your training, and the progress you make with lifts and physique…and since I am not up here so much, I get even more inspired by y’all! Both the men and women, wow…you guys are so amazing, truly!

So, I want to be able to do 100+ GOOD pushups, 30+ pullups, I want to squat and deadlift over 450lbs and bench 300+ at the size I am now, also to run a 5 minute mile….have a pro worthy carved steel physique and generally be great at everything fitness, it seems like a challenge truly worth the time and effort. But it is so hard to tailor a program to hit all those goals and maintain them. Any suggestions,lol?

Seriously, I know this will take YEARS to do…but I will give it my best, just like you guys are doing:)

  For those interested in hitting hams and glutes HARD, I decided to post yesterdays workout for y’all; I am so unbeleivabely sore so it must be effective!

3-10-09- Hams,Glutes&Calves (week1) wo time approx. 55minutes

1st exercise, Barbell Deadlifts:  rest time between sets 3minutes. 1st set 225lbs (75% of 1RM) x10reps. 2nd set 240lbs (80% of 1RM) x8 reps. 3rd set 255lbs (85% of 1RM) x6 reps. 4th set 195lbs (65% of 1RM) x15 reps.

2nd exercise, Smith Machine Lunges: rest time between sets between 2-3 minutes. 1st set 185lbs (75%1RM) x10 reps each leg. 2nd set 200lbs (80%1RM) x8 reps per leg. 3rd set 210lbs(85%1RM) x6 reps each leg.

3rd exercise, Lying Leg Curls: rest time between sets 1 minute. 1st set 95lbs(75%1RM) x8 reps. 2nd set 100lbs x3 reps. 3rd set 105 x1 rep.

4th exercise : Standing B.b Calf Raise:  rest time between sets 1 minute. 1st set 315lbs(75%1RM) x10 reps. 2nd set 325lbs x10 reps. 3rd set 335lbs x10 reps.

5th exercise: Seated Calf Raise: rest time between sets 1 minute. 1st set 115lbs(75%1RM?) x10reps. 2nd set 125lbs x10 reps. 3rd set 135 lbs x10 reps.

 Do you need healing? Do you have MS, Cerebal Palsy? Do you have cancer, sciatica, or arthritis? Do you need your mind to be healed?  From traumatic memories, addictions, or from guilt about the past? What about your heart, is there pain, aching or loneliness? We ALL need healing at some point, and we all have a common disease; we are all born with sin and it is 100% terminal! Even if nothing physical or mental is wrong, and maybe we try to live right; that cancer of sin is STILL there; a ticking time bomb on our souls. But God can heal the MS. God can treat cancer, sciatica, arthritis, ect…He created the body and with a word can make it whole. God created the mind, and with a touch can take a dungeon of dark thoughts and fill that head with radiant positivity! And ONLY God, the Lord Jesus Chist, can remove the deadly cancer of sin. Only His blood can wash it away and save us from Hell…

Whatever healing you need, know that God is able; and He is waiting for you to call Him. Today is the day!

  Since I seem to get a lot of questions about training legs, I decided to post one of my workouts; since it gives a better idea of what I do exactly rather than try to explain it. The basic idea is one set per exercise, 12 sets in a 50 min. session. I rest 3-4 min. between sets to mininmize calorie burn and recover so I can go heavy each set. This is for the purpose of building strength and size. Also, I do Quads and Hams on seperate days, plus I try to increase weight each week as well. Here is an example, keep in mind I try to change some exercises up from week to week(single leg squats instead of Seated Leg Press for example)

Quads,Glutes&Calves 2-16-09

1. B.b Full Squat 255×8 reps (scaling back weight to focus on full range of motion to hit quads and glutes more effectively)

2. B.b Narrow Stance Squat 255×10

3.Narrow Stance Seated Leg Press 405×6

4.Narrow Stance Hack Squat 445×10

5.Wide Stance Squat 255×10

6.Plie D.b Squat 125×12

7.B.b Slow Squat 145×7 (5 count coccentric and eccetic)

8.Leg Extensions 160×7

9.Freehand Jump Squats x20

10.Seated Calf Raise 145×10 alternate set with 40 jumps

11.Standing B.b Calf Raise 315×10 alt, set w/ 40 jumps

12.Standing Machine Calf Raise 290×10, alt. set w/ 40 jumps

An example of Hamstring workout

Hams,Glutes & Core 2-12-09

1. B.b Deadlift 285×5

2. B.b stiff Legged Deadlift 250×8

3.B.b Romanian Deadlift 255×10

4.Lying Leg Curl 105×6

5.Iso-Lateral Kneeling Leg Curl 64×8 each leg

6.Seated Leg Curl 130×6

7.B.b Lunges 185×10

8.D.b Lunges 8 reps using 60’s

9.Leg Press 805×10

10.Ab Crunch Machine 155×15

11.D.b Side Bends 80×12 each side

12.Gymnast Medley on Parallell Bars(this is a series of gymnastic moves doen on bars to hit the core from all angles)

 Today, as I dragged myself to the gym(stayed up to late last night), I had a feeling of dread. Today was back day, which meant power cleans as my first exercise. I was intinidated, and I realize that I feel this feeling before every workout lately…the feeling of fear!

My weight training the last 2 months has been fortyfive to fifty minute sessions, twelve sets of twelve different exercise using a weight that is at least 70% of my max, and sometimes 85%, then finishing the bodypart with a challenging bodyweight exercise(Handstand pushups, One arm pushups, Box jumps,ect)…even with the three to four minute rests between sets it is a daunting challenge, and I always am nervous and a little afraid as a start my workouts, the first exercise being a difficult powerlift. Let it be known, power cleans are HARD, full barbell squats and deadlifts are HARD, ect! Most at the gym never even do these exercises. ANY exercise at a heavy weight takes so much energy and intensity and focus…

The thoughts run through my mind as I go through my preparation, as I pray to Jesus for strength, endurance, courage, focus, and safety as I train….I know the fire inside I must have to push the weight and to keep going to get the maximum possible reps. The focused mind that keeps each rep as perfect as possible, even as the body is begging to stop. And each exercise, a intimidating obstacle in my journey to forge a powerfully muscled body. The steel bar and weights are cold, unmerciful; they care not if you are young or old, male or female, at peak fitness or trying to just get back in shape. They cannot be bargained with, nor appealed to. Steel cables, bars, and weight…they remain perfect and steadfast in their purpose; to be that inmovable opponent that will only yield to a fiery combination of mind, muscle and heart.

So what is it I fear? I fear that as I wrestle the steel I will lose heart in the midst of anguish, that the fire in me will not suffice and the steel will win…the fear that I will leave the gym wondering, "Did I give it EVERYTHING I had, or did I let the steel bring me to submission.?" Of having to wait a whole week to get another chance to fire out that one extra  rep or lift that five extra pounds, that feeling is more terrifying than the pain of my muscles or the fire in me as I lift threatening to burn me down with exhaustion.

So I do what I came do, I lay my hands upon the steel and I bring out the fire within, powering muscles as I take them to the limit. I grip with all my might and overcome the fear.

And something wonderful happens after overcoming the fear, exercise by exercise. I feel that sense of exhiliration, those working muscles trembling after being taxed in battle; knowing that I have become stronger inside and out…that I am one step closer to reaching my goal!

I know you all would understand:) God bless you!

   Some say our new president is the change we need in America. I for one don’t have politcal affiliations, I pray that he will do the right thing and do what was in the best interest of the American people. I pray that the Lord will bless him with wisdom and courage…but what do we need in America for change?

We need God!!! We need the Lord Jesus, Almighty God! He is what made America great, through His blessing! We need prayer in schools, we need to quit tolerating perversion and immorality for the sake of political correctness, we need to put God first in our lives, individually and as a people! We let God get pushed to the side, when he really belongs at the head! Our nation’s survival and continued existence depends on His blessing, without it nothing any politician can do will save it…

When we make it wrong to pray in schools to Jesus, when we kill unborn babies, when we make perversion entertainment, we can fully expect not to be blessed…one day they will try and make it so it will be illegal to even write what I am writing now! So I will say it now…WE NEED JESUS MORE THAN EVER! It ain’t politically correct, but the Lord ain’t political…he is the LORD, and what He says goes! He is STILL in charge, yesterday, today, and forever…and what He wants is even far better than our own flawed plans and designs.  For God is love. 

Pray for our new president, that he will seek the Lord Jesus in all things that he may lead well, and do that which is right in the sight of the Lord. That I think is a great step towards positive change here in America.

Thanks for reading and God bless

  Time does not permit me to make personalized greetings to all my friends on bodyspace, which makes me a little sad:( But I do wish everyone a Merry Christmas and a Happy New Year, as well as success and happiness in training and in life.

The main shoutout goes out to the reason for the season, this shoutout goes to the Most High God, the Lord Jesus Christ! Usually, I do shoutouts to those with upcoming competitions, but I think about it, and he is in competiion with other things…materialism, political correctness, idolatry,ect.  But what can compete, and what can compare to the promise we have in Him if we have faith…and what victory has He not won; having conquered death and sin itself? But there is more…

Most of know it’s not His real birthday, that we only celebrate it this time of year, but what does it mean to celebrate the birthday of our Lord and Saviour?  What can you give God, who has everything? In my church on Sunday, we had a talent show of sorts, some people did native dances, others sang songs, some(like me) played an instrument, others told jokes or shared wonderful stories…and we all gave our thanks as we worshipped. No presents exchanged…and aside from the poinsietta flowers at the altar, no decorations either.   As we gave our gifts to the Lord, we were sharing our gifts with each other, and as we ate supper together we shared each others company , taking joy in each others uniqueness; which are God’s beautfiul gift to us. I remember when I started coughing violently, my lings filling with fluid; a little girl named Savannah asked, ‘are you OK Brandon?’ and sat right by me, putting her tiny arms around me smiling up at me…seeing that precious smile I felt a thousand times better! A little child’s loving-kindness is a wonderful gift, and powerful in a child who loves and has faith in the Lord…

I realized what we had given Jesus, we had taken what he given us and returned it with interest…those talents we refine and the love he puts in our hearts…and to Him, the Alimighty God who has everything, it is the most precious gift of all! And; when we give to him in such a way, we have a joy far beyond the ephemeral happiness from the toys we get on Cristmas day;)

Merry Christmas everyone, and God bless you!

Hey y’all, Melissa(PufferM) is having her first comp this weekend! And when you see her profile, you will agree; she is totally fit, lean and just STUNNING going in! So go lend your support, let her know how awesome she is and how much her hard work has payed off…Go Melissa go!

God bless y’all!:)