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Archive for January, 2009

Shoulder and Calve Training 1.28.09

Thursday, January 29th, 2009
Training Song of The Day
Paul Van Dyk - Crush

Dumbbell Laterals: 65lb’ers x 8 x 4

Barbell Military Press: 225lbs x 10 x 4

Free Motion Front Raises: 50lbs x 10 x 4

Hammer Strength Shoulder Press: 180lbs x 10 x 7

Bent Over Dumbbell Laterals: 40lb’ers x 10 x 4

Reverse Pec Dec: 120lbs x 10 x 7

Toe Press on a Leg Press: 500lbs x 20 x 4

Standing Calve PRess: 300lbs x 10 x 4

Single Leg Rotary Calve Presses: 125lbs x 10 x 7

Treadmill: 30 minutes 3′ incline at 3mph

I guess I’m getting my strength back a bit because this felt like a fairly strong training session. One mistake a lot of new lifters and even some experienced lifters make is they always expect to be 100% in the gym and if there is any variance in their strength the assumption is made that "something is wrong." In reality, your body sometimes just isn’t up to the challenge and could probably use a break. I guess my body has had enough of a break because now it’s responding greatly and I can really push myself. However, this was after an about a 5 week rest period following my last bodybuilding show.

I’m hoping tomorrow I can get a training session in with Flex Lewis and Mark Alvisi tomorrow. They are flying in for a training seminar Rich Gaspari is holding at Appolon Gym in New Jersey on Saturday. Tomorrow we’ll be shooting some various footage and getting a feel for the gym we are expecting a few hundred bodybuilding enthusiasts to jam into. It’s going to be interesting to say the least because this is the first seminar of this kind Gaspari Nutrition has ever hosted.

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Back and Forearm Training 1.25.09

Monday, January 26th, 2009
Training Song of The Day
bark at the moon (good version 1984 BATM tour)
Underhand Hammer Strength High Row: 270lbs x 10 x 4

Anchored T-Bar Rows: 295lbs x 8 x 4

Rack Pulls: 365lbs x 10 x 4

Hammer Strength Seated Rows: 180lbs x 10 x 3

Single Arm Dumbbell Rows: 90lbs x 8 x 3

Dumbbell Pullovers: 70lbs x 10 x 3

Widegrip Pulldowns: 100lbs x 10 x 7

Dumbbell Hammer Curls: 55lbs x 10 x 4

Single Arm Wrist Curls: 40lbs x 10 x 4

Rope Cable Hammer Curls: 80lbs x 10 x 7

Yes the volume is high and yes this could certainly be looked on as overtraining but I’m feeling pretty good these days. My can handle the abuse after my 5 weeks hiatus from the gym. There is no better way to get into the swing of things other than just jumping in head first. I have to admit, I’m sore as hell, especially my legs. However, that’s just the reality of taking a break from the gym to completely heal because then you have to break yourself back down again.

Chest and Trap Training 1.22.09

Friday, January 23rd, 2009

Training Song of the Day

Red Hot Chili Peppers- Tell Me Baby (studio)

Supine Dumbbell Presses: 130lbs x 10 x 4

Incline Hammer Strength Presses: 270lbs x 10 x 4

Incline Dumbbell Flyes: 50lb x 10 x 4

Cable Flyes: 50lbs x 10 x 7

Barbell Shrugs: 315lbs x 10 x 4

Dumbell Shrugs: 100lbs x 10 x 4

Decline Sit-Ups: BW x 20 x 4

superset w/

Hangling Leg Raises: BW x 20 x 4

No Cardio

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Strong Lapsus Linguae!

Thursday, January 22nd, 2009

Don’t get me wrong, I have utmost respect for first family. However this slip of the tongue was just too good to not bring to your attention.

Video not found. This video has been removed due to terms of use violation.

Product Review: Egg Whites International

Tuesday, January 13th, 2009

What’s the perfect supplement combination to get big and ripped? You have all asked this question numerous times and probably wasted a lot of money in the pursuit in trying perfect your physiques. The reasons your hard earned money was wasted and you didn’t get the results you wanted was probably two fold. One, your expectations of supplements are too high. As matter of discourse, the second factor is almost sure to follow. Your diet probably wasn’t anywhere near where it should be.

Now don’t get me wrong, I work for a supplement company and am certainly use them myself. However, I’ve noticed a growing trend of supplement users relying WAY too much on supplements without effectively evaluating their diets. When it really comes down to it, your supplements will not work without well planned diet and your journey to get big and ripped will be fraught with disappointment after disappointment without addressing this issue.

As a bodybuilder, I’m always trying to find a good balance between the time spent dedicated to achieving my physique aspirations and being a "normal" person. No one likes spending hours on end preparing food and I certainly don’t either. I also don?t like cleaning up a bunch of dishes but that’s a different story. Finding quick and easy to prepare foods which meet my nutritional demands is a bit of a struggle but fortunately, I have found at least one product which has been a big help.

Egg Whites International egg whites were essential during my contest preparation this past summer and fall. The reason being, I was on a high protein low carbohydrate diet and my protein requirements were through the roof at almost 400 grams per day. There is only so much chicken, fish, and red meat I could eat a day and eggs are something I love to eat. However, with constantly being on the go and having an extra hour of cardio to complete in the mornings time became a premium. This is why I turned to the reputable egg white product from Egg Whites International.

Most mornings I didn’t even cook them but actually drank them. Some of you are probably thinking that is gross and even dangerous because of bacterial contamination synonymous with raw eggs. However, there are no worries with pasteurized egg whites and believe it or not, when cold they are practically tasteless. I know a few bodybuilders who use pasteurized liquid egg whites as a milk substitute on their cereal as an example. Either way, they are very easily incorporated into numerous commonly used bodybuilding foods like shakes, protein pudding, high protein pancakes, etc.

All in all, I think I’ve bought over 20 gallons of liquid egg whites this past year. The customer service provided by Egg Whites International has been exceptional. For example, I bought the pump which accompanies the large containers and lost a part to it once. They happily sent me a couple free of charge which I thought was pretty cool. This is actually why I am writing this unsponsored review. Good customer service goes a long way with me and definitely influences my brand loyalty.

I know some of you out there are probably thinking, “they are expensive” and compared to raw eggs you can pick up in the grocery store they can seem pricey. In some ways you are correct. However, the time and effort you save with these to me is worth the cost. I spend enough time in the kitchen and so saving a few minutes here or there when it comes to properly preparing foods or cleaning is something I?m always looking for.

Also, we all know that consistency in sticking to a strict diet is key to cutting for a competition. I can honestly say the ease of this product helped me stay consistent even in the most trying times when cravings we absolutely out of control. The reason being, you can easily add artificial calorie free food flavorings to the egg whites with ease. While it may not seem ideal, it does give the mind a mental break on a diet with very low carbohydrates. Egg Whites International egg whites most certainly were a useful dietary tool in helping me prepare for my first bodybuilding competition (placed 2nd) and drop 74lbs in the process.

Overall, there is no doubt Egg Whites International egg whites are extremely cost effective with respect to the time and effort saved from preparation and cleaning up. Furthermore, the optional pump is very convenient as well. I recommend these to anyone who eats a lot of eggs or someone looking to tune up their diet a bit without having to spend an exorbitant time on preparation and cleaning up. I?m pretty sure we can all agree even saving a few minutes in the morning before rushing to work can be a godsend. I would also like to reiterate that Egg Whites International has excellent customer service and is willing to go the extra mile in assuring that you are satisfied. In a nutshell, I’m and very happy with Egg Whites International and will continue using their products with great satisfaction.

FST-7 Back and Calves Training 1/3/09

Sunday, January 4th, 2009

Nappy Roots ft Anthony Hamilton - Sick & Tired

*warm up sets included

Bodyweight Pull Ups: 12 x 4

Barbell Rows: 225lbs x 12 x 4

Hammer Strength Rows: 270lbs x 10 x 4

Dumbbell Rows: 80lb’ers x 10 x 4

Dumbbell Pullovers: 60lbs x 10 x 4

Cable Rows (FST-7): 120lbs x 10 x 7

Standing Calf Press: 360lbs x 12 x 4

Seated Toe Press: 90lbs x 12 x 4

Leg Press Toe Presses (FST-7): 360lbs x 12 x 7

Cardio: 20 minutes treadmill

While I haven’t hired Hany Rambod as my trainer (although I certainly wouldn’t mind), I’ve been applying some of his workout theories in my own training. I must admit I’m greatly impressed and see why he’s the "must have" trainer these days. I was first impressed with his "work" when I saw the difference in NPC national competitor Mark Alvisi from March to September of 2008. Mark worked the Gaspari booth with me at the Arnold and then later the Olympia and I was blown away by his progress. Actually everyone was and it was no surprise to see him make a large splash at the Nationals in Atlanta, GA. As I’m typing this I’m extremely sore which I haven’t been in quite some time so there has to be some method to the madness. Even Jay Cutler agree to work with Hany so there is some method to his madness.



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