This article is intended for the recreational weightlifter looking to lose weight, get stronger, and taking supplements, that include protein, prohormones, and natural fat burners. This article is also intended for lifters that train at night - and who keep somewhat nocturnal working hours. Traditionally, carbs and fats should be taken in at reduced levels night falls; however, if you're done training and won't go off to bed for at least 4-6hrs, it seems somewhat ridiculous to me, that you'd deprive the body of two out of the three main macronutrients.
You need carbs & fats to recover.
- Christian Duque
Set #1: Naked Bar 8-RepsThe routine included five sets of Front Squats, Hack Squats, Lunges, Leg Presses, and Leg Extensions.
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
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 :-) ]
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. :)
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.
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.
Although back is second only to legs in terms of overall size and strength, this muscle group also requires fine tuning and shaping exercises that work feed off of repetition and precision, as opposed to bulk weight. For mass, I'd recommend heavy deadlifs, heavy lat-pull downs, and heavy bent-over rows (whether using the straight bar or the dumbbells). For shape, your toughest exercise will be pull-ups (using at least three different grips), next I'd recommend your lighter T-Bar Rows, and lastly I would consider doing light dumbbell pullovers -- which some people might also use to train for chest.
I, personally, do not like to mix my shurgs and/or even Reverse Pec Deck exercises w/ my back workouts. I know both the former and the latter could be easily incorporated for a full-back type workout, I choose to keep them for the shoulders routine (which for many guys isn't a very long workout -- largely b/c like legs -- it's not an enjoyable experience!)
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.
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.
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.
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 :)
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.
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! :)
What we're doing goes beyond lifting, spotting, and filming.
I've never used a Large, so I'm hoping if I get halfway into it, I'll reached my lowest waist size since my teen years. I think if I could sport a 38" weight I'd look very formidable. I also swung by my favorite store in Lansing (the Lansing Mall GNC). I bought a tub of Ulitmate Nutrition Wheat Protein Isolate, a new shaker cup, and some other goodies, namely a couple packs of "3 local pastured eggs cooked in grassfed butter with raw cheddar cheese--it's optimal high-fat, moderate protein, low-carb nutrition that's tastes great and makes you healthier than you ever thought possible!" Glycogen stores diminish during the overnight fast (sleep), and need to be quickly replenished. Simple carbs do the job here. You are at the beginning of your day, so you will need energy for later, which is why you consume complex carbs. Relatively fast-digesting protein is useful for much the same reason as the simple carbohydrate; combating the overnight fast and getting aminos back into the bloodstream. Fat has many uses, but aids in achieving a higher calorie breakfast, which kickstarts the metabolism, turning you into a fat-burning inferno. Why: Carbs here come from a fibrous source (carrots). I use them because they are extremely portable, and not so light (like, say, lettuce or something) that I'll become light-headed or develop a headache if I don't have something else for carbs. Many programs will advocate starchy carb sources for the first meal. I find nothing wrong with this (as you'll see in my second "typical meal"), however, I've found over time by taking painstaking notes about my own personal diet for several years that I am able to "cut" better while still keeping my strength up by having fibrous sources for my first meal (this allows me to devote more calories to my pre and post workout nutrition later in the day - a MAX-OT principle). Typical Meal #2: 40 grams Whole Oats with Splenda (I measure grams because I've learned over time that simple cup or ounce measurements can sometimes be off significantly) and 250-300 grams liquid whites (note: GFS sells these frozen and are FAR superior to anything you'll find in powder form or at Meijer or Wal Mart).
Webmaster of LivinLaVidaLowCarb.com"Sample first meal:
1 cup milk
1 banana
3 whole eggs
Webmaster of JackedWithoutJuice.com
"Typical Meal #1: 6-10 oz baby carrots with either 300 grams liquid egg whites or 3-4 lowfat cheese sticks.
Protein-wise I use either cheese (casein) or whites because, again, they are very portable. Ideally, I would probably go to whey (isolate), as that is a faster absorbing protein, which is desirable with the first meal. However, I've had no issues keeping my strength up thus far sticking with cheese and whites, and they tend to be cheaper and more portable.
Why: Pretty straight forward. Oats and whites. It is probably less common that I go to this meal. However, it is still one I'll go to, especially if I'm having a day where I am trying to restore glycogen levels in my muscles so that I don't feel so flat and to rid myself of what's referred to as "muscle bellies" every now and again (just a bloaty feeling that can come on whenever your body is bordering the line between a normal state and a state of ketosis). However, I also have learned that it is not the worst thing to even bother addressing this "flat" feeling. It's not always a bad sign, and can in fact be a very good sign, but it can be quite annoying to the lifter who want to both look and feel good at the gym.
"--- Upon Waking up (7:00 am) ---
1 Scoop Optimum Nutrition Whey Protein (when I'm not in a rush)
1 Living Green Liquid-Gel Multi
1 Optimum Nutrition Amino 2222 Softgel
3-4 Slivers of Raw Ginger
--- Shower/ Dress (approx. 20 min) ---
3-5 egg whites
2 whole eggs
over medium (with Pam) served over 1/2 cup plain oatmeal
2 Bags of Lipton Hot tea
3 Packets of splenda
24 oz. Water
--- Explanation ---
The whey protein gets my body anabolic, after a night of being catabolic. I try to spread the aminos (6/day) and multi-vitamin (3/day) throughout the day. Furthermore, the multi's are worth taking a look at. They possess a wide variety of nutrients and vitamins that most people miss. Finally, the Ginger helps alkalize my stomach. An alkaline stomach absorbs more vitamins and prevents acid reflux (which is quiet common when eating big meals).
I shower before I eat my breakfast to maximize bio-availability. The body can only absorb so many nutrients at a time-- you've gotta spread them out.
Egg whites = high protein w/o the cholesterol. However, I include a few whole eggs for the flavor. Oatmeal is a great carb that won't cause you to gain weight (grits will, so I eat those when I'm trying to gain). The hot tea offers more caffeine than coffee and helps to settle the stomach. Finally, splenda allows me to indulge in sweets w/o feeling bad about the carbs.
-- Conclusion ---
I've perfected the routine above. If you don't have time or patience to work it into your diet, then just do the eggs and oatmeal. They are probably the most essential piece."
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! :)
Hardcore training requires the athlete to be in a zone. A place where he/she can push himself to the limit - this entails growning, grunting, self-talk, and total mental concentration.
Warm Up Set -- 20lbs -- 8repsWhen working biceps, many people tend to focus on the heavy lifts designed for building overall mass in the arms; however, the seasoned gymrat will also incorporate movements that will both isolate and tone. The seated single-and-bar isolated curls are also key for creating a desirable peak to the biceps, most noticeable during Double Bicep poses.
Set #1 -- 30lbs -- 8 Reps
Set #2 -- 40lbs -- 8 Reps
Set #3 -- 55lbs -- 6 Reps
Set #4 -- 60lbs -- 6 Reps
Set #5 -- 70lbs -- 5-6 Reps
Set #6 -- 80lbs -- 3 Reps
Set #7 -- 90lbs -- 2 Reps
our STRENGTH half
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.
