Great Leg Workout

Back to basics for the the Giant and the Hawk on a typical leg day (Tuesday). We got started with squats:

Set #1: Naked Bar 8-Reps
Set #2: 135lbs 8-Reps
Set #3: 225lbs 8-Reps
Set #4: 315 8-Reps
Set #5: 365lbs 5:6-Reps
Set #6 405lbs 2-Reps
Set #7 135lbs 8-Reps

The routine included five sets of Front Squats, Hack Squats, Lunges, Leg Presses, and Leg Extensions.

All in all, we trained for about 90 minutes with almost no breaks. The intensity was great, and blasted through another great leg day (a favorite of ours during the six months we've been training together).

Train Hard, and check out our site StrengthAddicts.com for more articles, photos, videos, and interviews!

2 Days of Hard Training

Yesterday we had a great workout, largely due to the fact we were able to successfully get through a grueling workout with a five-man training crew. Training with more than two people is a challenge -- getting five people to work in sync, remain focused, and push each other both physically, as well as emotionally is a major acommplishment that can only be chalked to a serious committment to disciplined training.

John Mamaligas, James Lawrence, the Hawk, Melvin Byron, & myself embarked on a shoulder routine that included well over seven exercises -- for a total of over 30 sets, that's 150 sets between the five of us over the course of just ninety minutes. The group also implemented light exercises in between working-sets to offset extended periods of downtime.

When you're training with one or two other guys, you might wait/rest anywhere from thrity seconds to a minute, but when you have to wait four turns just for your number to come up X 5 sets -- this can easily turn into a recipe for disaster. Still, w/o getting in anyone's way or hogging any equipment, I must confess that being part of a team effort -- in what's largely been marketed as a 'sport of one,' is truly a great feeling.

When you create a group and keep a blog or a little facebook group, and recruits start knockin on the door from other cities, states, and even from other countries -- that's very flattering. When guys like Melvin Byron and Greg Morison are actually brainstorming for t-shirts for the group (and their ideas just floor you, and their future thinking into cost, artists, prices) -- that's encouraging, it give me and all of us that renewed sense that what we're all doing is so much more than just carrying on w/ a group of guys that happen to lift.

I think there's a few envious trolls out there that aim solely to take a crap on what we're doing -- be it by openly trying to sabotage us to the subtle defeatist talk in the gy -- but overall you can't just lift with someone 1-2hrs, 3-5x per week, every week - for months on end - even years, without building friendships, without developing a trust in these people, without beginning to depend on them.

I personally don't like to hear people tell me I can't do something -- or -- I shouldn't be too disappointed when I fail . The old saying 'misery loves company' is quite rampant in the gym -- I know there's people w/ better physiques than me, I know there's far more knowledgeable people out there than I am, but I don't care -- I've lost 50lbs and I'm getting ripped; Jordan went through hell and back in a car accident and he's benching 245 w/ perfect form, the Hawk went from barely training to being one of the strongest, most committed lifters at Gym Bumz. Your destiny is in your hands.

If a severely retarded child can train his butt off despite all the curve balls life has thrown his way and win a race at Special Olympics and succeed despite all the obstacles in his way -- then you can get stronger, you can get ripped, and you can be a role model people look up to.

Every single member of StrengthAddicts.com has the potential to reach their goals and be a role model -- and not only can you do that, but the group will push you.

High school and college are over for most of you. Some of you didn't play sprots -- but really wanted to, some of you weren't in fraternities or sororities -- but have always wondered what it would have been like. StrengthAddicts.com can be your sports team and it can be your greek lettered organization -- in fact -- it can be just about anything you want it to be :) Because everyone has a voice and we encourage you to speak up!

[Sermon now Over :-) ]

Chest Training & A Sweet Surprise

So today we had to hustle; John and I had to be out of the gym by 6:20, the Hawk arrived at 5:15, and we were with our newest workout partner Melvin Myron. The day's agenda focused on chest training, but we all but turned the previous week's routine on it head. Last week, we stressed heavier lifts and challenged ourselves with a very demanding routine. This week, there was more emphasis on toning the pecs, incorporating the triceps & deltoids in more distinct capacities, and in following through w/ movements that would help us shape the muscle, as opposed to obliterating it.

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Thanks Amy!

Upon entering the gym, I was told there was something for me at the front desk -- I had no clue what. I was handed a white envelope -- sketch. I was immediately starting to worry... I didn't recognize the handwriting. I carefully ripped open the envelope and found several packet of Stevia and a super thoughtful, handwritten note. I was seriously touched and wanted to send a private, genuine thank you; however, Ms. Watson is all but impossible to find on facebook, myspace, or the net itself. Bummer, lol!!!

So I guess I'll just have to wait to run into her, but I am very grateful and I can't stress how good the little things in life make you feel. :) If anyone sees her, by chance, let her know it really made my day. :)

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Questions Sent

Just an Fyi for everyone patiently awaiting the Shiloe Steinmetz Q&A -- I sent out the questions earlier today. Hopefully the Q&A will be up sometime this week.

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The 7/23 Crew

Today I had planned to train w/ John Mamaligas & The Hawk, but we were also joined by our new friend James Lawrence, who really carried his own weight despite a hiatus from the gym. The four of us trained chest, with fellow StrengthAddicts Julio Lorona and Jordan Shouldice also present in the gym - working on other routines.

By the third hour of Wills, Trusts, & Estates my brain was FrieD, so I started plotting the upcoming chest workout and let my little mp3 player continue to record the lecture. Here's what I came up with:

Bench Press: Bar/8reps; 135/8x; 185/8x; 225/8x; 275/6x Spotted; 315/3-4x (no one got this high)

Smith/Icarian Incl. Bench Press: 135/8x; 225/8x; 275/6x (Spotted) -- [John was the only one to get this high]

Dumbbell Bench Press: 70/8x; 85/8x; 100/8x; 115/8x; 70/8x.

Incline Press Machine: 2-45's/8x; 4-45's/8x; 6-45's/8x; 8-45's/2 Rep minimum.

Pec Dec: 20/8x; 40/8x; 3/4 stack/8x; Full Stack/8x; Full Stack + 45lb plate/8x.

Decline Pec Cable Flyes: 20lbs/8x; 40lbs/8x; 60lbs/8x; 20/8x.

Dumbbell Flyes: 20lbs/8x, 40lbs/8x, 20lbs/8x, 40lbs/8x.

We followed this insane chest workout w/ 2 sets of Reverse Leg Curls for Hamstrings

Great workout! In the coming weeks, I hope we'll be able to do the full workout.

Obsessions, Ponderings, Stats, & MoRe!

Quads: Front Squat University

Ok, the secret's out of the bag - I'm totally into leg training and developing size, strength, and definition in every StengthAddict's own set of wheels. There's no slice of scorn for those injured or otherwise in therapy -- but age, bodyweight, discomfort, and laziness (or inertia, lol) are not excuses. Any momo can bench press and do arms -- but you start seeing the boys/girl separate from the men/women when the training grows more demanding and the pain -- oh there's pain -- becomes more excruciating; I'm talking delts, quads, and backk!. Any idiot can do well on chest, arms, and calves -- it's what everyone does, from your 20yr gymrat to your Abercrombie & Fitch, metro-sexual gym poser that joins up to scope out the opposite sex and dabs his/her face with a Downhy fresh, little white towel. (These tools usually come out during New Year's first two weeks - and of course - during the hot summer months, lol).

(Note: these pipsqueaks are the deathknell of hardcore gyms, so promote this group and groups like it so bodybuilding and powerlifting remain on the business radar of gym management.

So back to the point of this entry -- legs. While I think people are privvy to the fact that for legs, squats are king! People are also aware that the silver medal goes to Leg Presses, with the bronze being awarded to Leg Extensions. However, there's at least one supplemental exercise that should not be discounted or excluded from your routine -- the almighty, devastating Front Squat!

What I like most about Front Squats are the control they demand from the athlete; unlike squats where the back, arguably, comes into play, the FS requires most of the overall balance to come from the quadriceps. And according to a great article published on StrongLifts.com, front squats require less spinal load, meanwhile are performed with less torque and spinal flexion that back squats.

In the coming weeks, I hope to be able to gather your thoughts on this excellent quad-building exercise, as well as hopefully taping a few of you at work on it! The photos in this section (from top to bottom) feature: Jake Hawkins, Karson Lattimore, and yours truly - Christian Duque.

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The Joys of Dieting

It started with a handshake and a really nice greeting, "hey Christian, how are you buddy?" We clasped hands as my mind went racing. And this was no ordinary shot, this run made the Winston 500 seem like a back alley drag race.

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The Women Need Role Models

The gymnasium is a place where bodies are carefully modified according to each athlets's seemingly clear mental blue print. But you're not going to be able to achieve hardly anything if your head's not screwed on properly. People need friends, inspiration, and motivation most definitely in places like the gym.

We all learn through trial and error, but everyone wants a role model, and the real-life kind always beat out the magazine and television stars that seem light years away. But even in a gym with several women considering competitive Figure contests and getting themselves into lean shape, I do not believe these persons to be accessible to the general membership.

This is why I'm very happy to announce that StrengthAddicts.com will be featuring local, Mighican female figure, fitness, and bodybuilding athletes, that have accomplished superb physiques, and continue to retain some sense of humility and at the same time, a true desire to help those that want to be helped, without being made to feel inferior in the process.

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Covers & Stats

StrengthAddicts can be found on a great many forums all over the internet, but are most popular mediums are: Facebook, Myspace, Badoo, and YouTube. Members will be featured on the cover of our accounts, based on statistical information (e.g. video views, club activity, and subject matter). Gracing the cover of our Myspace, Facebook (group photo), and/or YouTube channel will mean that you will be the face of the 40+ men and women of the group. It's the cover of Time Magazine, but it's a great honor for those of us pushing through reps in the gym.

Great movements begin with just a few enlightened men and women. I don't dream small and I don't half-ass it - anywhere. This time (as opposed to 2008), StrengthAddicts will not stand down.

Current Coves

Myspace.com -- Mike "the Tank" Ivancevic

YouTube.com -- Karson Lattimore

Facebook/GR -- Spencer Range

For those of you wondering "wtf is badoo?" -- it's like Facebook, but it's huge in Southeast Asia and Latin America. I have many goals for this site (one of which is creating small fanbases around the world for all of you). I'm very proud of every StrengthAddict, and I want y'all to be seen :)

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Casting Call: Gymrats Needed for Mighty Forearms!

One of the many forgotten muscles that are an integral part of every bodybuilder and powerlifter's arsenal are forearms. Use straps much? Use chalk? These are both great accessories for the modern lifter; however, they both soon become obsolete the stronger one's form's become. The human body gives us the tools to create an Iron-Grip and our very hands provide for the best stability and control conceivable -- in the form of calluses. So why do forearms gets lost in the shuffle on a day that may include triceps and/or biceps training?

Well, the answer is clearly in sex. Think of Sex and Sex Appeal in the same context. How many guitarists play their instrument with the oppposite sex in mind? How many heterosexual actors apply makeup on the set and/or have face-lifts at 40yrs of age? And how many athletes hit the gym to have aesthetically-pleasing guns, abs, and pec, meanwhile their back, legs, and delts look like dogshit?

When you lift for yourself - every muscle group is addressed, including distinct heads that are usually never isolated in [mainstream] compound movements. However, the athlete that trains for sex appeal, hits only those muscles that are in demand -- some guys would train their inner thighs and wear Strongest Inner Thigh Monster t-shirts around town if they figured it would score them points with the ladies. And some women are guilty of this phenomenon as well -- let's get out of the Victorian Age shall we -- women can be just as intelligent, sick in the head, and trendy as their male counterparts. Being Metro is an equal opportunity laughable phase in life.

So as of today -- I'm putting the call out -- if you want to train forearms and show the others a few tricks up your sleeve -- drop me a line - StrengthAddicts@yahoo.com -- and if you live internationally and have a video on youtube, you may also contact me.

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Another Team Effort

I. About Yesterday's Entry

No apologies. Yes, this is our blog, but I do all the work here. And to a lesser, though still notable degree -- I'm the leader of the pack. If I can't be honest with my best buds in the gym (the only place that's really been important to me in the last 5yrs of my life), then who can I be honest with? I know there's local traffic, heck, I know there's international traffic as well (I get the fanmail), but bodybuilding isn't an outlet for ogres and midgets w/ Napoleon-syndrome... I want people to know that gymrats are very keen people, with expansive intellects and complex personalities; and yes, feelings too! :)

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II. Truly a Team Effort!

What we're doing goes beyond lifting, spotting, and filming.

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Push Through & You'll Succeed!

Working through your sets is lot like life and its many hurdles. To the everyday-public working out is just pushing and pulling weight, and to some it's nothing more than "a waste of time..."

What do you see in this picture? I see an athlete driven to press 225lbs. over his head; I also see three of his buddies rooting him on. And you know what else I see? I see a great deal of discipline and ambition as well. I see a guy that not only overcame the hurdle, but overcame it Five Times - and even still - seems unhappy. He knows he's capable of more, so instead of celebrating, he's already psyching himself up for the next challenge.

We're different people than mainstream society. We're cut from a different fabric. Good job Mike - kick ass lift! :)

Different People, Different Goals

This site is for the everyday lifter; people need to appreciate the fact that we're not all the same -- and that's what makes us great.

Make A Friend & Lift Some More...

Natural bodybuilding and powerlifting are two sports that require a great deal of commitment and discipline. They are often overlooked by the tiny slither of mainstream society that comprises an almost cult-like following of the [chemically-enhanced] bodybuilding community promoted by such federations as the IFBB and NABBA (WABBA - worldwide).

Few people can relate to the pro's, be they aesthetically pleasing with razor-sharp abs like Dexter Jackson or Ahmad Haidar or mass monsters like the German giant Markus Ruhl, who competes at 280lbs with 4% bodyfat and dry to the bone. But even natural stars like Skip Lacour and John Hansen seem slightly out-of-reach.

Bodybuilding is a blue collar sport and much like Punk Rock, grown men and women just want to train hard, eat right, grow stronger, and look better - they're not looking for stars to worship like a bunch of teenie bopper groupies buying magazines every month and wetting themselves as they tremble w/ nerves posing next to the great bodybuilder that's posing with them for $25 at a bodybuilding show.

StrengthAddicts.com has always been about showcasing local, undiscovered talent for inspiration and education of the greater bodybuilding community. People need heroes that can also be their friends and spot them on a lift or bullshit with them between sets. In order for us to surpass our limits, we need to be able to count on people to help us and we need to be approachable and respond to constructive criticism with appreciation, as opposed to readily dismissing it with contempt.

Every gym has guys and gals that compete -- but many of these people are usually unapproachable and require tons of ass-kissing from adoring fans before they acknowledge you (much less lend a tip or offer you some help). And ironically, some of these big-time competitors talk-the-talk but come contest time they fail to to win the show, sometimes not even taking their class.

So what's the point? Douchebags and snobs aside ... there's a large number of people that share your goals but are otherwise strangers to one another. Bodybuilding will inherently always be a sport of one; however, there's no reason one cannot be sociable w/ the person that goes out of their way to spot you - or maybe to give you a pointer that might you spare you the injury they had to suffer.
You Don't Know It All!

The gym experience - to a lot of people - is akin to an elevator ride. People don't generally speak during the ride; most people usually don't make eye contact, either. We should all strive to take the elevator mentality out of the gym and work together to reach our goals, as collectively as this notion can be put into practice.

Sound Pectoral Development

I. Popularity

If you asked most guys in the gym which routine was there favorite -- the most likely reply you'd here would be 'chest & bi's.' And the reaons for the popularity of this breakdown are two-fold. Bodybuilding is a one-man sport, that at times may include trainers and nutritionists, but at most it's all about either a single athlete's trek -- or a small group of like-minded athletes known to one another as 'workout buddies [this is different than mere spotters, which serve a key but temporary purpose and can be complete strangers to the athlete in question].

Bodybuilding is a highly competitive sport -- there is no walking off the court, there is no off-season - at least not for the most driven, disciplined gymrats in the game. Everything you eat (whether it's protein-rich or dripping in hydogenated fats) will be analyzed by the gymrate. You may see him eating a half dozen donuts and chugging down a quart of full fat chocolate milk... but I guarantee you for the rest of that day and many more to come, he will beat himself up emotionally for it. With every bite he knows he's doing something wrong and while his tastebuds may be in bliss, emotionally he's in hell.

Competition is the name of the beast -- especially in a dog-eat-dog capitalist society, where everyone is wanting overnight success and instant gratification. Guys (for the most part) like girls and when we're dealing with testosterone, we're dealing with lust of the highest and most volatile degree. There is an undeniable lust in every bodybuilder for women to desire him and an almost insatiable hunger for women and all things associated.

And what are the things women like most about built guys? Women are drawn to Chest and Arms -- the bigger, the more cut, and the more aesthetic (they may not say this, but they're thinking it) -- the better! So shocker... men want to have what women want to see, hold onto, and show off to their friends. It may look mildly ridiculous -- score yourself ripped, vascular guns with rockhard pecs and get a flannel button down shirts (ala 90's bodybuilding style), only button the bottom buttons, and walk around the mall or a grocery store (or anywhere women usually go) and everytime you smile at a woman, the reaction you'll receive will make you feel like a walking god.


II. Strategy

Hitting the pecs, like most other muscles, involves strategy. You want to have exercises that address your strength and hopefully enhance your abilities, but you don't want to get trapped in the numbers game, either. You also want to have movements that will both define the muscle group, as well as add contours, striations, and lines that will surely get you the recognition on off days that will keep you from growing depressed at not being able to be in the gym working set after set with your buddies.

The key exercise for mass and strength would be (from the most important to basic)

1. Incline Bench Presss
2. Flat Bench Press
3. Incline Dumbbell Press
4. Flat Dumbbell Press
5. Decline Bench Press

Interestingly, the most important chest exercise for mass and strength in your chest region is working the top portion of the muscle, addressed by incline movements. In terms of difficuluty, the incline is King for overall power and presentation. The most commonly used litmus test for gym-abilities by the overweight, out-of-shape mainstream is the flat bench. Chest training, while largely motivated by our want of female attention, is also a key make-or-break point of conversation between Alpha-Males -- and let's face it.. even the scholarly, fine wine drinkin, golf playing, father's son, Church going and flag saluting goody two shoes wants to be an ALPHA MALE whether in his outward appearance only - or - altogether.

Ever gone to shake someone's hand and their grip is weak or G*d forbid there palms are sweaty or they seem scared of you? That's kind of the vibe you're sending when asked what your bench is and you give a low poundage. Alpha Males are meatheads, "jocks", respond a low weight and in Arnold's worse German-English accent... you'll hear him in your head saying..."What are you some kind of a girly man?" LOL

Force Factor

 
A new product is on the scene, flooding popular websites with a strong ad-campaign that's got many gymrats talking. But what's all the hype all about? I'd seen the ads so many times that I honestly didn't even recall the name of the product, not until my friend Jake Hawkins brought it to my attention. The supplement in question is Force Factor - yet another NO boosting, overpriced, mass-marketed arginine hybrid.

At the moment, I'm holding a little green bottle of Nature's Bounty L-Arginine (500mg/ 50 caps) that I got from Meijer last night. I paid $5.79 for this bottle and thanks to a special promotion, I received a second bottle for free. What's shocking is that the main agent (over 93%!!!) in Force Factor is: ARGININE.

But Christian, their dose is much higher! Good point. This is because Nature's Bounty caters to regular adults and Force Factor caters to bodybuilders; however, we're still talking about $5.79 L-Arginine. So if you want a triple or quadruple dose, the mathematician in me says the price should double or triple, not jump soar TWELVE TIMES.

You figure, Nature's Bounty is selling their product at $5.79 and it's understood that they're making a profit -- we live in a capitalist society afterall -- no one's advocating we get supplements for free (though that'd be kinda nifty, lol). So what the f*ck are we paying $69.99 for in Force Factor? Well let's see their nutrition label for more...

"Advanced 3X Nitric Oxide Booster"     3,000mg"
Arginine AKG ---->
Arginine KIC ---->
Arginine Monohydrate -->

"Advanced Nutrient Delivery System 200mg"
Not impressed w/ anything here except Citruline and the amount is trace.

AKG does deliver better uptake, superior delivery;
KIC discussed only in conjunction with AKG -- poorly documented on its own.
Arginine Monohydrate - this seems like either a made-up term or the scientific name (not used in any arena contemporarily) for straight up L-Arginine.

So maybe Nature's Bounty isn't exotic enough for you or maybe you want to save even more money and still get a quality NO Booster that even includes Arginine AKG. Is that possible? In America? Do I have to shoplift? NO WAY, lol!


Body Fortress' NO Pump gives you your 3,000mg bodybuilder-serving of Arginine, it includes, Arginine AKG, it's a great company, and it costs you $9.94 at Meijer or Walmart. It also comes in a nice bottle and well-marketed box. I mean what the fuck does the bottle or box-design matter anyways? You'd think not at all, but people nowadays can be swayed by the silliest things.

Boxes and bottles aside, even the most learned gymrat can be thrown under the bus with some of the over-the-top marketing campaigns that we see online, but whatever you may have been told and whatever you may assume.... weighttraining/bodybuilding/powerlifting are blue collar sports. Whether you drove to the gym in an Audi or a Yugo, once inside it's all about the weight you move, the bonds formed through training, and everything else doesn't amount to jack shit. Oh yeah, and we don't like getting ripped off either lol