Tag Archive: deadlift


Lisa and I went on a long bike ride yesterday to Delray Beach and back.  By long, I mean 9 miles each way.  I’m not absolutely sure why this was hard for me.  We used to do 30-mile bike rides fairly easily.

I think it had something to do with the wind in our faces, the backpack full of glass tupperware on my back, the high heat, the excessive humidity, my uncomfortable seat (if you’re a dude, you know what I mean), and the fact that the backpack straps are positioned in such a way that my hands would go numb after about two miles.

It was hard.  We had fun once at Delray Beach, but the ride back especially was not fun for me.  Lisa had fun, though.  She wasn’t even tired… Cardio freak.  🙂

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For the last three weeks, I’ve been refining my own version of Layne Norton‘s PHAT (Power Hypertrophy Adaptive Training) lifting methodology.  Essentially, it has you doing two days of heavy (around 5 rep) lifting and then three days of hypertrophy (around 10-15 rep) lifting per week.

My only tweaks were to make it slightly more applicable to real-life movements and put a stronger emphasis on single-legged movements.  Also, I’m not a fan of 15-20 rep sets, so I try not to go over 14.  I’ll do a later write-up explaining this in more detail.

The results from the last three weeks?  0.38lbs of muscle gain and 1.78lbs of fat loss.  At least that’s what the 7-site body fat caliper protocol says.

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Well, despite the regression on the cleans, I’d have to say this was a good session.  Everything else went up.

Also, I think the regression on the cleans was largely due to my back still being sore.  Oh well.  Life goes on.
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Ok.  I added a couple more exercises, and this wasn’t easy at all.  I hope it feels better next time because I got to the beginning stages of nausea.

Oh well.  It was still fun.  🙂 Continue reading

A good day.  I added a couple extra exercises to what I did last week.  Also, I hit each goal I set for each exercise.  That’s always nice.  🙂 Continue reading

To add to my neck troubles, I woke up with allergies.  So, I had a headache and some level of fatigue along with the neck problems.  Great.

I thought about it and realized that working out for high reps on legs wouldn’t make my neck, headache, or fatigue any worse.  So, I went and pumped out the session.  It wasn’t all that fun, but it was necessary.  Also, I haven’t done higher reps for quite a while.  As a result, these numbers were pretty terrible.  Ha ha.  But it’s all good in the neighborhood.  At least it will be easy to progress from these. Continue reading

Look Strong By Being Strong

So far, our articles have typically focused on getting women into the free weights section of the gym.  While those articles are definitely needed, this one is for the Generation Y (16-29) guys who have figured out that they need to lift, but they aren’t getting the results they’re looking for.  The good news is that there is a solution.  The bad news is that it’s hard.

After about ten years of trying every type of workout I could find through books and the internet, I’ve found one major principle that has worked every time I have tested it.  That principle is that if you become strong and powerful, your body will look strong and powerful.  You really don’t have to look much farther than natural bodybuilders, olympic sprinters, and strongman competitors.  They are all very strong individuals, and their bodies merely display that attribute. Continue reading