Tag Archive: workout


Every single exercise progressed.  Nice.
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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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How to Lift Weights

For building Muscle Mass:

When you’re trying to build muscle mass, you have to find ways to stabilize your body so that you’re only working a select set of muscles at once.  You can think of this in a bench press exercise where your legs and core are minimally involved because they’re resting on a bench.  Your pushing muscles are the only muscles being stressed to a great extent.

This is the type of exercise you have to do if you want to gain muscle mass.  You have to use exercises where specific muscles are targeted.  Full-body exercises just don’t work as well for muscle growth. Continue reading

My second volume-based push workout.  Almost everything progressed by 1 rep.  It’s not bad, but it’s not extremely good either.  I’ll certainly take it, though.  I’m curious to see how next week’s goes.
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It’s stories like this that keep me going.  I’m often discouraged by the health and fitness field in general.  Somewhere in between trainers with 30-minute online “certifications” (“You only pay if you pass!”) and Dr. Retard telling everyone to take his supplements with no actual evidence to support them, I get disillusioned a lot.  It’s just a hard industry to work in when you’re educated enough to know that most of what is told to the public a beautifully-adorned fiction.

However, people like this are the ones that give me hope.  They’re my own inspiration to “Never, ever give up” in our quest to take the information from the textbooks to the public.  Anyway, I thought this video was very inspiring, and I think you all will as well.

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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It was a good day.  Sadly, I was a little thrown off by the fact that I couldn’t ride my bike today.  The back tire was flat with a small piece of glass in it.  Somehow, I didn’t notice the exact moment when I got the glass stuck in there.  It’s not like I live in a slum or anything, but there are often broken shards of glass on the sidewalks.  I’m just thankful the air pressure held up long enough for me to ride back home from wherever the glass was.

Regardless, I still got in a bunch of sets for the pulling musculature.  🙂 Continue reading

We’ve had a couple cloudy, rainy days here in South Florida.  Thankfully it all cleared up today.  The sun came out as I went out to run and jump.  🙂

Also, I’m not sure, but some lady may have taken my picture.  Awkward.

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My first single-arm, plyometric, clapping push-up!  Oh, and literally every other lift went up as well.  It was a very good day.  🙂 Continue reading

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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Our body doesn’t store many carbohydrates.  In fact, you only have something like 100 grams of them in your liver and 300 grams of them in your muscles whenever your carbohydrate stores are full.

If you exercise for a while, you’re going to deplete a lot of those carbohydrate stores.  In addition to that, when you resistance train you create small levels of “micro-trauma” in the muscle fibers themselves.  As a result of those two facts, at the end of your workout you’re somewhat carbohydrate depleted, and you have some muscle fibers that need repair.  You need to eat carbohydrates and protein to fix these two problems. Continue reading

This was the most volume I’ve used for pushing for a very long time.  As a result, my pushing musculature fatigued a lot as the workout progressed… which was the point.  🙂 Continue reading

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

Well, 25 sets of ten reps later, I can feel the soreness coming tomorrow.  At the same time, it felt good to get out some of my frustration at recently losing muscle mass.

The decision to do this was largely based on a recent article in one of the journals that we receive from the National Strength and Conditioning Association.  My NSCA certified friends may have read it.   Basically, a couple Exercise Science PhDs from Taiwan wrote about how to create muscle growth.  While sharing everything they said in its entirety is beyond the scope of this blog, they proposed a new theory on how muscle grows. Continue reading