I'm two weeks out from the Tx Shredder. Coolest thing first off is it's going to be a tested show. At least I know the playing field will be level at this one. My biggest delima is I have to go in a bit softer then I'm use to. I see this as a new challenge and want to see if I can make proper adjustments to my physique to meet the needs of this show. I know how to get ripped to the bone but backing it off a bit and coming in less dry. I'm not sure about that one. The best part is I don't have to go so deep for this one but still have to attain that look that everyone is use to seeing when I hit the stage. I'll update with pics next week so you guys can help me decide.

[youtube]http://www.youtube.com/watch?v=EpjO-7yZ8KY[youtube]

Part of my quad workout that I blogged sometime ago. It's killer but it works. My legs are long so I don't feel I can place them any higher on the pad and still press safely. I did squats prior to killing the upper quads with this set. This was the 4th set of 20.

Last weekend I competed in the Mens Physique at the Arnold Expo 2012. First, lets talk about my experience on the stage. I've never had the opporunity to compete before an audiance that big. It was nothing less than Awesome!!! I was one of 40 guys on that stage and the guys were bigger and more conditioned then I expected. That was cool with me because I was still the most shredded guy in the building that night. I didn't place well but it was due to the judges looking for something different then I had to offer. For most guys it would have been a huge slap in the face and all the hard work and suffering was for nothing. NOT ME! I live like this people I had to truly diet maybe three weeks to be stage ready. It was no sweat for me. I've been competitng for a while now and I know what my body responds to. Really folks, I'm good. The best thing was I saw my family and close friends and Brothers in Fitness in the audiance supporting me and that was all that mattered. I HAD A BLAST!!! 

The Expo, I can honestly tell you I was in total sensory overload. Way too much going on all at once. I knew the expo was going to be big, but for three days, there were more people there then I ever dreamed of. I had the opportunity to speak with stars and personalities in the industry I've always wanted to talk to. Everyone was so super cool. I think the only personality I didn't get a chance to meet was Jamie. Ava, Xman, Greg Plitt, Big Lou,  and big bad Bob, the voice of Bodybuilding.com and best of all Charles Glass. I'm really not a fan like that so I didn't use these greetings as photo opps, I just used this platform to tell each one of them THANK YOU. One way or another during my fitness career each one of them helped make a difference for me. Then there were my Bodybuilding.com folks, KO, Craig, Darrell, Laura, Nick, Sean and I finally had an opportunity to thank the Bodybuilding.com higer ups for the Bodyspace of the month feature. Still can't believe that happened for me. Also had a chance to kick it with my guys, Darrell, Kendall Woods, met Morris Mendez, and my guy Obi, and hung out back stage with Sean Harley. Finally had a chance to hang with my girl Sara Soloman. She's even cooler in person. The coolest thing about the weekend was seeing the amount of people waiting to get into the Bodybuilding.com booth. There were no super mega stars hanging there it was the real folks of Bodybuild.com. People were lined up over a block long for three straight days to shake hands and say hello to the people of this site. It helped me understand how big the BB.com Community really is and how we really do have strength in numbers.

I'm back to my grind and getting ready for the Texas Shredder in 5 weeks. I've formulated a new workout plan and now I'm fired up again and back to week one. Stay strong everyone.

This is probably going to be the best thing that happened to me in 2012. Can't believe it's still on here. Thanks again guys.

http://www.bodybuilding.com/fun/bodyspace-member-of-the-month-everette-henderson.html#

I forgot to tell you about this one.....NOBODY GIVES A RATS AZZ!!!!!!!!!!!! Please don't take that the wrong way but it's your ride, your journey, your decision to make the change. Not everyone around you is ready for YOU to take control of your life. They will feed you negative thoughts, question your motivation, and basically kill your desire to change. Sorry to say it but 9 times out of 10 your on your own on this road to a better you. It's a lonely dark road sometimes but the other side is way better then you can imagine. I had to get use to people telling me that I was crazy, you're getting too skinny, All you care about it that damn gym, when you going to come out and eat with us....basically everyone was trying to convince me to stay fat "normal." The people around you will never GET why we do this, it's not for them to get so don't expect unconditional understanding and support. Stay on sites like this on where you can see others are going throuh it with you and it will keep you on track and focused. Even this far into it, people still make the comments and try to knock what I'm about now. You'll love being fit, and it's something no one can ever take away from you once you get there. Stay strong my fitness family.  We're going through it with you.

E

just an update on my lower back issue. I still can't pin point what happened with my back. I was stepping onto the elliptical when my back started to tighten up. Maybe this is something that has been building up over the weeks of hard training but wow. I've had this happen before and I usually end up in traction for a few weeks of sessions. This time was different. I went to the Airrosti rehab center in my area. Three treatments later, I'm back to normal. I never stopped lifting and was encouraged to go hard while I was in "rehab" if you have an Airrosti center in your area, hit them up. I'm hooked. I left with a better understanding of the bio mechanics of how the lower back and legs and glutes work together. The best part was I never had to slow down on my training. 

Never fails, just when you think you have it all under control, you injure or tweak something. That's normal and comes with the program. My lower back locked up on me last week and I thought I was going to be down for a bit. I couldn't lift my leg to put my underwear on. That's why I'm in a towel but I went to the good peeps at Airrosti and I was feeling much better and way more functional in about 1/2 hour. I can't even explain how the lower back muscle locked up. I wasn't lifting or anyting. I continued to train and they are keeping me in the game. Did legs yesterday with very little pain. look into it peeps. Airrosti Rehab Center.

I know the jury is out on Fasted, HIIT, Low intensity, Cardio. I think the proof is in the photo... I've been doing fasted cardio for years and I always hit my mark. The difference is that I do HIIT twice a week and I make sure I get a shake in or something light before that session or I'll run out of juice. The main thing is that you do enough cardio so you learn what you respond to. I'm at the point now where I can feel and control the "crossover." I believe that's the point where I've run out of juice and I need to hang on for a good 30 seconds then I can feel my body crossing over into burning reserves. Say what you want guys, but I don't see any of these so called experts getting on stage and showing how their methods work. Everything works in theory but when you put it into practice, it doesn't help you meet your goal or mark. I hope to do some vlogs of MY types of cardio soon so you can get a peek at my method to my madness.

Fat loss tip #3: Chose a plan

I don’t care if it’s p90x or super setting or low rep heavy weights or volume training, just PICK ONE. There is no one specific plan that will work for you and help you achieve your fat loss goals. We are all different and respond to different stimuli. I know what my body likes and know that I will not achieve my goals with p90x. I’m more of a heavy lifter and grinder. Pick one and work out the details later.

Here we go again. It's the New Year and you haven't gotten things under control yet. Once again I say.... "GET STARTED!!!" It really doesn't matter what plan you want to go with just get going. As long as you're hitting the gym or exercising on a regular basis it really doesn't matter what plan you pick. You can iron out the details later just make sure you find something you like and hit it hard. Believing in the program you start is 1/2 the battle. Once you convince yourself that it will bring you results and you like the program, good things are going to happen.

12/4/11 Another Quad Killer

Warmup

Extensions: med weight 15 reps toes straight

                       15 reps toes out

                       15 reps toes in

bodyweight squats      15 reps wide stance heels only

                       15 reps on toes sissy squats

rest 1 to 2 mins

4 rotations

Leg Press:   med weight 4 to 5 plates each side

                       set 1 med stance 30 to 50 reps

                       set 2 med stance 40 to 50 reps

                       set 3 med stance max to 50 reps

                       set 4 med stance max to 50 reps

(I never make it to 50)

Walking lunges:  40lb d bells    50 steps  for 3 rotations

Laying Leg curls: knees off pad glute and outer ham activation   

              med weight 3 sets 20 to 30 reps

super set with seated calf raises  20 t0 30 reps

I'm still limping

Just because you're sweating doesn't mean you're doing an efficient cardio session. I see people going bananas on a machine and doing a ton of work and not getting the full benefit from it. Please take your time and learn how your body works. sometiems it's better to slow down and sweat less and allow your diet to do the other 1/2 of that work. you can't outwork a bad diet. Train smart my friends.

Rebekah Stetz

Everette and I have been friend for almost 20 years and when in August my co-workers and I started doing biggest loser contest I know there was only one person I wanted to help me. Everette taught me how to eat, taking into account my many food dislikes, how to exercise/lift weights and helped me to better understand my body and what the foods I eat does for it. After I read, Accele...rate Your Fa...t Loss Tips: Interview with Everette “The Ripped” Henderson I realized he wasn’t asking me to do anything he doesn’t do himself every day. I have tolerated the endless chicken/fish and brown rice, the chunky chocolate water (as I fondly call it), endured the 4am trips to the gym EVERYDAY and the dreams of McDonald’s fries and chocolate cake. From September 19th to today have achieved a weight loss of 33.5lbs with only the tools Everette has taught me!!!!

One reason we do what we do is to inspire and educate others. I hade the fortunate opportunity to help a friend. Thanks you my love for trusting me and allowing me to assist you in creating a healthier you. 

I live to inspire others to reach their weight loss goals.

Fat loss tip #2: Set small immediate/ attainable goals

I know it’s been discussed before but it’s real. Anytime you are attempting to make change or achieve something huge in your life. You have to take small steps before you make it to you ultimate goal. With respect to fat loss, count your steps in stages of 2 to 3 lbs. Shoot for a 3lb loss this week and when you reach your goal, it keeps you motivated to hit the next goal. Before you know it, 10 weeks later you’ve lost a legit 15 to 20 lbs.

check the interview for the full info.

http://www.accelerateyourfatloss.com/blog-fat-loss-interviews/accelerate-your-fat-loss-tips-interview-with-everette-the-ripped-henderson

Thanks for taking the time out to check out my info. Please contact me if you need input or advice.

E

It's that time again to finish the year off strong. I've found that over the years people lose focus towards the end of the year and let go of months of progress because the BIG HOLIDAYS are coming up. I say B.S. it's time to kick things into high gear by supersetting and changing up your splits.

I can't tell you how many people constantly work the same muscle groups and complete the same movements over and over thinking they're going to bring out a bodypart by thinking about it more. You have to change things up. You're body is so much smarter then you can imagine and hates change. I've found that doing a bunch of pre exhaust work before heavy lifting works wonders for getting over the hump and taking things to the next level. Try it.

ex: start your chest off with what I call 45's.   A seated chest machine works best for me.

15 reps incline

15 reps decline

15 reps middle   do three rotations of this focusing on squeezing the area you're intending to work with a light enough weight to get through the 15 reps. You'll be on fire by the second rotation questioning if you should try a third.  Then go ahead and do your heavy work and watch how much more focused you become and how quickly you're chest becomes engorged with blood feeling like it's going to rip open.

I'll start posting my workouts soon.

One week from my next show. I'm feeling way better then expected. I'm sure it's because I didn't rush things and took my time. I've had an average of 2lbs per week drop in body weight. There was one week where I lost more but it was because my body finally decided to let go of water. The good part about that is I've been so up on my training and progress that I recognized that it was water and didn't panic and change up the program. I think all too often guys don't pay close enough attention to their progress and get frustrated when they don't reach their marks and make crazy changes. Always remember WHAT WORKED FOR YOU IN THE PAST WILL WORK FOR YOU NOW....... This was the mantra I repeated over and over again in the beginning of my road to the stage. As many of you know I just had elbow and wrist surgery in October so I truly had an uphill battle going into this show. Now that I've reached peak week. What do we do?  I've read so many articles with so many opinions on how to properly make your body reach its peak right before first call out. Remember guys there is no exact science to this one. You know what it takes for you to look your best. It's good to explore other means so you have options if you decide you want to try something different, but stick to what worked for you before. If you didn't look flat or go catabolic, the stick to your game plans. You're body , internally, is not a sports car. It's more like a cruise ship. You can turn on a dime and expect great results. You have to make very simple changes that won't cause a fight or flight response in you body that will cause it do defend itself against what you're attempting to do. I would give you my approach to the stage, but it may add to the confusion instead of giving you answers. No bells and frills, my approach is simple, consistent, and methodical.

Saturday and Sunday: no changes to the diet     back off the cardio a bit and continue posing practice

Monday and Tuesday: No changes to the diet   30 mins of cardio twice a day and glycogen depletion full body training

Wednesday and Thursday: Carb up with yams and 20% less on the protein with least sodium possible

Friday: Depending on how I'm looking, 1/2 the carbs or close to zero carbs and a ton of rest.

Saturday: Show time.

 This course kicked my butt this weekend. Can't wait to back it up in August......come on out if you know how to use the muscle you're playing with.

I hear it all the time. "I'm training like a mad man and I'm not seeing results." Training intense doesn't mean lifting as heavy as you can with reckless abandon and grunting and throwing weights and walking around angry pretending that you can kill the world and that you eat ground up dbells for breakfast. STOP YOU ASS!!!!! The definition of insanity is doing the same thing over and over and expecting a different result. How often have you hit the gym, gotten a great workout in never feel sore in the areas you're trying to target for that training session. It use to happen to me all the time. Only I wasn't the guy slamming weights around with my Ronnie Coleman gear on thinking that I'd get huge by representing the gear or yelling "Yeah Buddy" at the top of my lungs bench pressing a all time high 205 lbs. Take a step back, Study and formulate a new plan. I get messages all the time about what I do to shape my chest. I tell people and they don't believe me. I can't tell you the last time I did a flat barbell bench press. I never quite got the results I was looking for with that movement. I see guys doing it all the time and I never see any change in their physique. I left barbells alone many seasons ago. I found that I get much more bang for my buck with D-bells and cable work. I go heavy as possible with the dbells either in the incline position or decline position. With dbells you get a much more natural range of motion and you can manipulate you hands and take the pressure off your front delts and keep in on your chest. Bottom line is stop training like a dumb ass and study how the body works and figure out what works for you. I'm a tall guy with very long limbs so I have to get creative with my workouts. It took a bunch of research, but when I take people through my workouts, they feel the difference almost instantly. Study, Apply, practice, Study, learn some more, and share info with others. Happy training people.

I hear it all the time, CARDIO SUCKS!!!!!!! Guess what, you can't attain the physique you desire (unless you want to live a life with out seeing your six pack)  without it. It's like buying a brand new SUV and hating to put gas in it. If you don't gas it up, it's going to look great sitting your driveway and that's it. Cardio is a necessary evil for attaing the six pack we all desire. Check all the profiles with guys with extreme abs, They all do cardio. The question is how much and what type. I've found that you can do long duration, intervals, combination of both or all out maximum effort. The key is getting it in at the right times and definitely at the right phase of your transformation. When you are starting out, you can go a little crazy with the cardio and try a bunch of different things until you find a form that works for you. You will have the nutrition to support it and you won't take too much away from your weight training. As you start to take calories or carbs away, you have to change up the plan a little. In my contest prep, I might start off doing a good amount of road work and sprint work at the local track. As it gets closer to competition and the abs really start locking in, I have to back it off a bit and maybe do a combo of intervals with slow duration as I get towards the end of the cardio sessions. You don't want to go too deep or it will trigger the desire for bad eating. I don't do cardio around my leg training until it gets close to showtime when I have no choice. The final three weeks I'm doing probably two 55 to 58 min sessions of cardio per day. Depends on how much I have left to burn.

What I find works best for me is getting in at least two HIIT sessions with weekly cardio needs. It makes me dig a little deeper but doesn't take too much out of me and I feel it sparks my fat burning and I just do my best to keep it going the rest of the week. I also do most cardio sessions with no weight training attached. I hit the cardio first thing in the morning, get a couple of good meals in and lift at lunch. I end the day with a session of cardio as well.

I hear it all the time. I'd do a competition but.........there is no but. Either you're going to or you're just going to continue to talk about what you could do if you wanted to. I'm sure I'm not the first to say it but taking your hard work and dedication and putting it out there for the entire community to see is totally worth it. If you've already reached your fitness goal and have not desire to step on stage, more power to you. For the rest of you, it may be the THING that finally pushes you to reach for that ultimate mirror image of self. The journey to the stage is not to be taken lightly. It will most likely be one of the most difficult things you've ever attempted to do. Along the way, you get to really learn what you're made of and who is really pulling for you to reach success. I get a kick out of people who have never stepped on stage reaching for the biggest local competition of the year. It's usually NPC related and they think they can just lose about 20 lbs and jump on the stage with people who have been doing this since they were old enough to drive. GET REAL....Pick a smaller organization in your area. Benefit of that are the people who love you and backing you can come out to celebrate your accomplishment with you. The nerves you feel before getting on stage is bad enough, but to do it with no one yelling for adds to the pressure and takes the fun out of it. I think there is a competition out there for everyone and almost every small organization has a transformation challenge attached to the show so you don't even have to take the stage in those tiny outfits to be part of the experience....Find an organization.......pay the fee......Change your life as you know it.....if you only do it once.....................you still did it.