It's been almost a week since my most recent powerlifting meet and I thought I'd update on how it went.
The goal was to not use any water and salt loading tricks to drop weight. Instead, simply cut out water the day before weigh ins around mid-day drinking around a liter of water and eating a decent bit of protein. Target weight 181.6 or less.
Thursday things were going so well with my weight that I was able to get in about 200 grams of protein and some decent fluids.
The results? 1180.6 friday morning at weigh in.
Let's back track a bit, about 3 weeks out from the meet I was feeling confident after hitting a 405 squat and a 445 deadlift. I set my opening attempts and that was that. I was ready for the meet and even bigger 3rd attempts!
Around 2 weeks out my lower back was bothering me and I missed a 370 squat, my planned opener. Based on the few previous weeks this should of been easily doable. I threw this up as "I'm tired and beat up, time to recover".
Sadly from here things got worse, mentally at least.
Doubt had entered my head and I let it grow out of control. Come the morning of the meet I was a giant ball of nerves. I hit the warm ups on squats and just felt like crap. 315 felt heavier than that 405. I thought to myself "maybe I should lower my opener to make sure I get in". However my stupidity kicked in "don't be a bitch, get out there and squat this".
I knew better,
First attempt - no good, got pinned.
Second attempt - no good, got pinned.
By this point i'm freaking out of my mind that i'm about to bomb out of this meet. Not only did I feel like an idiot, I was embarrassed at myself. I felt ashamed. I felt like I just let all my training partners down. I decided to attempt 385 for my Third attempt, just to try and trick myself into hitting it.
NO FREAKING DICE. Pinned.
I made a lot of technical mistakes but most were mental mistakes that kept me from being able to bench and deadlift.
After a bit of internal freak out and my nerves settled I was able to cheer on my teammates to watch them hit some great PRs and have a great meet.
I have another meet scheduled November 23rd and I will not make the same mistakes. I will get my attempts in and I will have a great meet.
Showing posts with label Learning. Show all posts
Showing posts with label Learning. Show all posts
Thursday, September 26, 2013
Sunday, September 8, 2013
Counting Bodies Like Sheep
"Count the bodies like sheep
Count the bodies like sheep
Counting bodies like sheep
To the rhythm of the war drums
Count the bodies like sheep
Go back to sleep
Go back to sleep"
Count the bodies like sheep
Counting bodies like sheep
To the rhythm of the war drums
Count the bodies like sheep
Go back to sleep
Go back to sleep"
A Perfect Circle
It's been said numerous times by various people that sleep is one of the most under utilized recovery agents out there.
Sleep is performance enhancing. Sleep makes everything in your body work optimally.
Much like pain, you don't realize how bad your sleep quality is until you get a good nights rest.
Over the past few years my sleep quality has come and gone numerous times. When I was obese and drank a lot I didn't so much sleep as just pass out. I'd wake feeling like crap and rely on stimulants to get me going. When I stopped drinking I realized how bad my rest was. When I went from 300 to 160, my sleep quality improved even more.
Being sober and at 160 pounds I thought for sure I was getting optimal rest. Then the night sweats kicked in. I was constantly tired and stimulants weren't helping. So I ran through a bottle of sleep aid. That helped some what. Once I started my treatment for my CML and the nigth sweats were greatly reduced, ahh restful sleep.
Then came the spike over load of 2011.
I burnt out my CNS with over stimulant consumption. Back to piss poor sleep quality. So I detoxed from caffeine, took mineral support to help me sleep ( will elaborate on how awesome I think this stuff is another time ) and recover. I got better, eventually.
My sleep quality has been okay as of late. Not horrible, but not optimal either. 6 hours during the weekdays and 9ish on the weekends. That "works" for now. Ideally I'd get more during the week and a bit more on the weekends . Come Thursday and Friday's I'm pretty tired and the 6 hours is catching up to me.
Where am I going with this you ask?
Everyone is an expert if you ask them. I'm no expert I just know what works and doesn't work for me. Sure you can "catch up" on sleep during the weekends, but lets face it, that's not solving the problem.
I understand not everyone can go to bed at 9 and then wait for their body to wake up naturally. Though if you can do that on the weekends, do it!
Here is what I feel will give you the best recovery throughout the week and keep you running on all cylinders.
- Aim for a minimum of 6 hours of sleep, when you can sleep longer, like the weekends, do it!
- Don't sleep for more than 10 on the weekends
- If you wake up in the middle of the night and don't fall back asleep within 5 minutes, get out of the bed and go do something. Don't go watch TV or sit on the computer, read a book, sweep the kitchen, get a glass of water and slowly drink it while reflecting on what you want to accomplish tomorrow
- Try to minimize your caffeine consumption to before 10am, lay off the energy drinks
- Use fresh sheets once a week
- Turn the air down or have a fan blow over you, cooler conditions lend to better sleep quality
- Stop drinking liquids 2 hours before bed if you can ( you can take your night time meds/etc with some water but as little as needed )
- Get a nightly ritual that you do before bed
- reduce physical activity 60 minutes before bed
- Leave the bed for bed related activities. You should not be watching TV in your bed, it creates incorrect habits
I'm no expert and I'm constantly trying to improve my sleep quality, I just know when I employ some of the above it helps.
Wednesday, July 31, 2013
The Originality Complex
"Hi Billy Mays here"...
If there ever was a master of re-inventing the wheel just because, it's the guys behind sold only on TV merchandise.
I've briefly touched on what I call the Originality Complex previously. I feel it deserves it's own focus.
Ever notice the trend of constantly refreshing something old? You see it with movies, TV tropes ( hello yet another serial cop show... ), internet trainers, supplement companies, diet fads, phone apps and so much more.
It is as if people think we wont see through the veil of recycled products with just a different name, yet we fall for it, otherwise they wouldn't still be doing it.
I'm going to touch on the subject of trainers and nutrition as it relates to originality.
99.9999% of what is out there is all the same recycled crap. You can't just invent new methods over night, often what is preached as a new method isn't really new, or honestly that original. It's just "New" to you. For example the "paleo diet", there's nothing new about this, especially if you buy into the fact you should only eat what primitive man had available to him. Well if a cave man ate this was, it's not new, it's just different from out current society.
The green faces diet, which is one where if it's not green or come from something with a face it is not on the safe list, with a few exceptions. Basically eat green veggies and meats from animals. The cuter, the better. Mmm Veal. What is "new" about this? Nothing really, but it works. ( Courtesy Chris Colucci Green Faces Diet )
"But P-dub, what about the juicing diet?" you ask. Don't, just don't. Yes you're going to get probably more fruit and veggies than you have ever eaten in your life, but at what cost? We did not evolve to consume "juice". This is an example of inventing something for the sake of inventing something.
If we weren't supposed to eat animals they wouldn't be made out of meat.
Ben Bruno invents some new single leg movement every week - why? Who is that advanced they need to isolate the Abductor Longus' twelfth muscle bundle? No one. Yes Ben has impressive single limb strength and reasons for doing what he does. However is he really inventing something "new" or is it inventing something for the sake of inventing something?
Christian Thibaudeau who I enjoy learning from and respect came up with a "new" approach to body building a ways back called I Body Builder, it works. It works well by most accounts- For those that bothered to follow it as directed. He didn't invent anything exactly, he did however blend movements into an approach that works.
Crossfit - great, you're doing something but do you know what or why you're doing it? Crossfit is a great example of inventing something for the sake of inventing something. If you think your Fran time or your Juxtaposed movements and methodological really prepares you for "life" then well, I've got some beach front property in Kansas I'd like to sell you.
When facing these "new" things you might do well to ask questions.
Is this something I really need to meet my goals?
Does this go against current logic and general knowledge?
Does the author or company have a history of selling hopes and dreams?
Who do I know who has personally done this?
Is it too good to be true?
Studies lie or more aptly are miss represented to sell products. Supporters are bought. Question anything and everything as it relates to someone selling you something.
Question my questioning of the system!
Can reinventing the wheel be useful? I think so- yes. Can it also be bad and just plain stupid? Emphatically yes!
Tuesday, July 30, 2013
My first powerlifting meet.
Back in April I competed in my first power lifting meet.
To re-iterate what a power lifting meet is, it is a 3 lift competition. Squat, Bench Press, and Deadlift.
In each of these 3 lifts you get 3 chances ( assuming you don't bomb out, i'll get to that in a bit ) at each lift.
You start with the squat - there are 3 judges, each giving a white or a red light. Red is bad. a red light means one of the judges did not pass you for that lift. It could be a variety of reasons beyond this post. You have an opening weight for each lift. You must get 2 out of 3 white lights for a lift to be good.
If you fail to get two white lights on ANY of your 3 squats you can not move on to benching. The same goes from progressing from the bench to the deadlift.
The highest allowed lifts of each event goes towards your total. This total is essentially your score for the meet.
The day before the meet you weigh in to find your weight class, then traditionally load up on salt and carbs to get some bloat going to hopefully aid you on meet day with bigger lifts.
Some lifters do a water cut which is basically a several day loading of water and salt consumption then a subsequent drop in intake followed with no intake of food or liquid to ideally have you at your target weight for weigh ins. Then you can rehydrate and bloat up making you "heavier" and hopefully stronger on meet day.
This is how you see those UFC guys that don't look 180lbs weigh in at 180lbs ( very simplified here, but you should get the picture )
------------
The week of the meet. I was going to water cut and compete in the 198 weight class. I believe I was around 206 pounds at the front of the week, it should of been doable. Others have taken more drastic weight cuts.
I chugged my water as I was told and cut liquids when I was told. Something happened that Thursday of zero liquid and food. I stopped urinating. I stopped sweating. Friday morning at 6:30am I was still 202 pounds. That was 4 pounds off from 198. I could have taken some drastic measures to hit 198, but I did not.
It was my first powerlifting meet and I did not stand a chance at winning "best overall lifter"- which is where a lifter is given an award for having the best total to body weight ratio.
So I decided to start hydrating and just weigh in for the 220 class. I weighed in at 212 after re-hydrating on around 2 liters of water.
It was feast time. There was a Perkins attached to the hotel where we were staying and also competing. Awesome.
Breakfast AND Lunch was at perkins. Carbs and more carbs. Dinner was at a greek restaurant. It was pretty nice.
----------
Meet day!
Warm ups went well. I had planned my squat opener at 315. This was a weight I knew I could hit without issues and was going to hopefully be a confidence builder. 3 white lights. It wasn't so bad.
2nd attempts - 335. I unracked the bar, squatted down and started to pass gas. 335 should of been handled strongly with some decent effort involved. I was stuck at parallel. Barely rising. I was afraid to keep passing gas as I didn't want to lose my tightness and miss the lift. After what felt like an eternity .... 3 white lights. I had a few congratulations for fighting through the weight. It should of moved much easier.
3rd attempt on squat. Well - pun intended - "Crap! I probably wasted too much energy on that, I should go conservative" I called for 345 ( you have 2 minutes after each lift attempt tell them what you want for your next attempt ).
345 was easy and got 3 white lights. Normally 3rd attempts ( unless planning for a specific total ) are where you go crazy and aim for a big PR. Sand bagged.
Bench press!! My weakness.
1st attempt 200. Knew I could nail it. Did it.
2nd - 215, was confident this would be okay. White lights all around.
3rd 235- went for full 20lb PR. Failed. 3 red lights.
Deadlift - Yvonna one of the women on our team took an opener at 345, I had planned on opening fairly light. Bumped mine to 345 in a bit of sexist machosim. 3 white lights.
2nd attempt 365 - done and easy.
3rd - never pulled 405 before. Called for 405. Nailed it 3 white lights.
This brought my total to 960. 1,000 would of been nice and easily reach if I planned better. No worries, it won me 2nd place in the Mens Open 220 weight class ( pretty sure there were just 2 of us in that class... )
---------------
My first powerlifting meet. Very tiring. Was not as mentally challenging as I anticipated for a first meet. I had some fear in me about some things, but I walked away having done something most people wouldn't even dare to try and knew I'd come back stronger.
My next meet is September 21st, same place. Same platform. It will be brought.
To re-iterate what a power lifting meet is, it is a 3 lift competition. Squat, Bench Press, and Deadlift.
In each of these 3 lifts you get 3 chances ( assuming you don't bomb out, i'll get to that in a bit ) at each lift.
You start with the squat - there are 3 judges, each giving a white or a red light. Red is bad. a red light means one of the judges did not pass you for that lift. It could be a variety of reasons beyond this post. You have an opening weight for each lift. You must get 2 out of 3 white lights for a lift to be good.
If you fail to get two white lights on ANY of your 3 squats you can not move on to benching. The same goes from progressing from the bench to the deadlift.
The highest allowed lifts of each event goes towards your total. This total is essentially your score for the meet.
The day before the meet you weigh in to find your weight class, then traditionally load up on salt and carbs to get some bloat going to hopefully aid you on meet day with bigger lifts.
Some lifters do a water cut which is basically a several day loading of water and salt consumption then a subsequent drop in intake followed with no intake of food or liquid to ideally have you at your target weight for weigh ins. Then you can rehydrate and bloat up making you "heavier" and hopefully stronger on meet day.
This is how you see those UFC guys that don't look 180lbs weigh in at 180lbs ( very simplified here, but you should get the picture )
------------
The week of the meet. I was going to water cut and compete in the 198 weight class. I believe I was around 206 pounds at the front of the week, it should of been doable. Others have taken more drastic weight cuts.
I chugged my water as I was told and cut liquids when I was told. Something happened that Thursday of zero liquid and food. I stopped urinating. I stopped sweating. Friday morning at 6:30am I was still 202 pounds. That was 4 pounds off from 198. I could have taken some drastic measures to hit 198, but I did not.
It was my first powerlifting meet and I did not stand a chance at winning "best overall lifter"- which is where a lifter is given an award for having the best total to body weight ratio.
So I decided to start hydrating and just weigh in for the 220 class. I weighed in at 212 after re-hydrating on around 2 liters of water.
It was feast time. There was a Perkins attached to the hotel where we were staying and also competing. Awesome.
Breakfast AND Lunch was at perkins. Carbs and more carbs. Dinner was at a greek restaurant. It was pretty nice.
----------
Meet day!
Warm ups went well. I had planned my squat opener at 315. This was a weight I knew I could hit without issues and was going to hopefully be a confidence builder. 3 white lights. It wasn't so bad.
2nd attempts - 335. I unracked the bar, squatted down and started to pass gas. 335 should of been handled strongly with some decent effort involved. I was stuck at parallel. Barely rising. I was afraid to keep passing gas as I didn't want to lose my tightness and miss the lift. After what felt like an eternity .... 3 white lights. I had a few congratulations for fighting through the weight. It should of moved much easier.
3rd attempt on squat. Well - pun intended - "Crap! I probably wasted too much energy on that, I should go conservative" I called for 345 ( you have 2 minutes after each lift attempt tell them what you want for your next attempt ).
345 was easy and got 3 white lights. Normally 3rd attempts ( unless planning for a specific total ) are where you go crazy and aim for a big PR. Sand bagged.
Bench press!! My weakness.
1st attempt 200. Knew I could nail it. Did it.
2nd - 215, was confident this would be okay. White lights all around.
3rd 235- went for full 20lb PR. Failed. 3 red lights.
Deadlift - Yvonna one of the women on our team took an opener at 345, I had planned on opening fairly light. Bumped mine to 345 in a bit of sexist machosim. 3 white lights.
2nd attempt 365 - done and easy.
3rd - never pulled 405 before. Called for 405. Nailed it 3 white lights.
This brought my total to 960. 1,000 would of been nice and easily reach if I planned better. No worries, it won me 2nd place in the Mens Open 220 weight class ( pretty sure there were just 2 of us in that class... )
---------------
My first powerlifting meet. Very tiring. Was not as mentally challenging as I anticipated for a first meet. I had some fear in me about some things, but I walked away having done something most people wouldn't even dare to try and knew I'd come back stronger.
My next meet is September 21st, same place. Same platform. It will be brought.
Saturday, March 23, 2013
Have or Have Not.
The phrase "either you have it or you don't" is utter horse fecal excrement.
Either you "earn it or you don't" should be what we teach our children. Too many people today want things but don't earn them.
If you want respect, earn it. You do not "have" respect without giving and earning it yourself. You want to be rich? You better earn it. Strong? Important? Famous? Powerful? You must earn these things.
Some of you are so desperately wanting something. Myself included some times. We forget that we must EARN IT! If you want it badly enough you will find a way to earn it.
Stop expecting hand outs, stop expecting it to just happen, get in there and earn it. At then end of the day you should ask your self "Have I earned it? Or Have I not earned it?" If there is any doubt, remove it and make sure you earn it.
Either you "earn it or you don't" should be what we teach our children. Too many people today want things but don't earn them.
If you want respect, earn it. You do not "have" respect without giving and earning it yourself. You want to be rich? You better earn it. Strong? Important? Famous? Powerful? You must earn these things.
Some of you are so desperately wanting something. Myself included some times. We forget that we must EARN IT! If you want it badly enough you will find a way to earn it.
Stop expecting hand outs, stop expecting it to just happen, get in there and earn it. At then end of the day you should ask your self "Have I earned it? Or Have I not earned it?" If there is any doubt, remove it and make sure you earn it.
Wednesday, March 20, 2013
Three People.
In my opinion I believe that are largely three types of people.
A. Hole
Jack A.
Mr Dumass
Let me explain using nutrition as an example.
Mr Dumass goes to Mc Donalds to grab a quick lunch, he orders the McRib because well, it's been advertised so much he's been craving it. They are offering a 2nd McRib for a dollar. It's a dollar for an extra sandwhich, it's a no brainer to him. He'll eat it later.
By the time he gets back to the office, he's out of fries and half way through the first sandwhich, deciding it's so small he'll just eat another ( good thing he got that 2nd one for a dollar ). Completely oblivious to how many calories he just consumed. Neatly washed down with an extra large Coca Cola ( unless he lives in New York City ).
Jack A. goes to Mc Donalds, knows a double quarter pounder with cheese and a large fry is way too many calories for him to eat at lunch, he also knows about pink slime. Yet against conventional wisdom and everything he knows, he eats it all. With a McFlurry, because if you're going to have a heart attack, at least do it with a smile on your face.
Even knowing it was wrong, he still ate it.
Now A. Hole is such an upstanding guy, he knows exactly what every item on the menu is worth nutritionally. While going out with people from the office for lunch he goes with them and orders two side salads with no dressing and gets water.
At the table with his co-workers he pops out a few ziploc baggies; fish oil, leucine, and peeled boiled eggs. To the shock and query of his co-workers he swallows powder from a bag, swallows 4 large flameout capsules and slices eggs across his salad.
A. Hole makes no fuss over what he's doing, he simply does it and eats.
Are you starting to feel me yet? How about a training example.
Mr Dumass goes to the gym with purple every where and a judgement free zone that only applies to non-lunks. he pays his 10$ a month membership and hits the express workout zone because he doesn't have much time. On his way out, he grabs a bagel, it's bagel Tuesday, or something.
Jack A. goes into his gym, sets the bench right at 315, knowing on any good day he can't lower 315 to his chest controlled and push it back up away from him, yet he does it any way, because today will be the day he does it.
He fails and does the roll of shame, then barks as if he should of had it. It's all him.
Our guy A. Hole ditches dinner with co-workers so he can go get his squats in for the week. He walks into the gym with headphones on with not a single nod, wave or "sup girl" to a single person.
A. Hole starts lifting and ends up hitting a personal record of 625 on the squat while this Dumass guy does reverse barbell curls behind him talking about the rack position and knees hurting from squats.
Are we on the same page now? I hope so. No one wants to be a dumbass, jackass or asshole. However sometimes we are. Knowing this what do you do?
Me? Personally, I run with it. I'd rather be the asshole to everyone than a dumbass or even worse the Jackass that knows better but does it anyhow.
There's nothing with with being Mr Dumass now and then or even being Jack A. However the problem is when you continue to keep yourself tied to the same thing over and over.
To quote the good Dr Serrano "When you continue to do the same thing over and over and over you will fail".
So try to be different, put yourself out there, don't be afraid to be Mr Dumass, just don't be him every single day, educate yourself, get better, progress, no matter what it is.
A. Hole
Jack A.
Mr Dumass
Let me explain using nutrition as an example.
Mr Dumass goes to Mc Donalds to grab a quick lunch, he orders the McRib because well, it's been advertised so much he's been craving it. They are offering a 2nd McRib for a dollar. It's a dollar for an extra sandwhich, it's a no brainer to him. He'll eat it later.
By the time he gets back to the office, he's out of fries and half way through the first sandwhich, deciding it's so small he'll just eat another ( good thing he got that 2nd one for a dollar ). Completely oblivious to how many calories he just consumed. Neatly washed down with an extra large Coca Cola ( unless he lives in New York City ).
Jack A. goes to Mc Donalds, knows a double quarter pounder with cheese and a large fry is way too many calories for him to eat at lunch, he also knows about pink slime. Yet against conventional wisdom and everything he knows, he eats it all. With a McFlurry, because if you're going to have a heart attack, at least do it with a smile on your face.
Even knowing it was wrong, he still ate it.
Now A. Hole is such an upstanding guy, he knows exactly what every item on the menu is worth nutritionally. While going out with people from the office for lunch he goes with them and orders two side salads with no dressing and gets water.
At the table with his co-workers he pops out a few ziploc baggies; fish oil, leucine, and peeled boiled eggs. To the shock and query of his co-workers he swallows powder from a bag, swallows 4 large flameout capsules and slices eggs across his salad.
A. Hole makes no fuss over what he's doing, he simply does it and eats.
Are you starting to feel me yet? How about a training example.
Mr Dumass goes to the gym with purple every where and a judgement free zone that only applies to non-lunks. he pays his 10$ a month membership and hits the express workout zone because he doesn't have much time. On his way out, he grabs a bagel, it's bagel Tuesday, or something.
Jack A. goes into his gym, sets the bench right at 315, knowing on any good day he can't lower 315 to his chest controlled and push it back up away from him, yet he does it any way, because today will be the day he does it.
He fails and does the roll of shame, then barks as if he should of had it. It's all him.
Our guy A. Hole ditches dinner with co-workers so he can go get his squats in for the week. He walks into the gym with headphones on with not a single nod, wave or "sup girl" to a single person.
A. Hole starts lifting and ends up hitting a personal record of 625 on the squat while this Dumass guy does reverse barbell curls behind him talking about the rack position and knees hurting from squats.
Are we on the same page now? I hope so. No one wants to be a dumbass, jackass or asshole. However sometimes we are. Knowing this what do you do?
Me? Personally, I run with it. I'd rather be the asshole to everyone than a dumbass or even worse the Jackass that knows better but does it anyhow.
There's nothing with with being Mr Dumass now and then or even being Jack A. However the problem is when you continue to keep yourself tied to the same thing over and over.
To quote the good Dr Serrano "When you continue to do the same thing over and over and over you will fail".
So try to be different, put yourself out there, don't be afraid to be Mr Dumass, just don't be him every single day, educate yourself, get better, progress, no matter what it is.
Monday, February 18, 2013
Call out to myself.
Milestones. Every weight lifter has one in his head. There's certain numbers that seem so trivial yet we chase and chase and chase them.
Why? Why do we put them to such a standard? 405, 495, 585, 675, 800, 900, 1100? Everyone's got their number. That white whale you just can't seem to hit.
You know what, fuck the whale and fuck your pedestals.
I said it. I'm not just saying it to you, i'm saying it to me as well. Far too long have we had the mental battle with a certain weight. Okay fine, 405 is my whale at this moment. No more.
The harpoon has been covered.
More reps at 365-395. More sets. One should always strive to step forward but be careful of your footing. Too big of a step can result in a fall.
I will not touch 405 reverse grey band until I can nail dominate 395 for multiple sets and multiple reps. Call it what you will,but I'm going to stop self destructing over a freaking number.
Be gone you foolish mindset!
Why? Why do we put them to such a standard? 405, 495, 585, 675, 800, 900, 1100? Everyone's got their number. That white whale you just can't seem to hit.
You know what, fuck the whale and fuck your pedestals.
I said it. I'm not just saying it to you, i'm saying it to me as well. Far too long have we had the mental battle with a certain weight. Okay fine, 405 is my whale at this moment. No more.
The harpoon has been covered.
More reps at 365-395. More sets. One should always strive to step forward but be careful of your footing. Too big of a step can result in a fall.
I will not touch 405 reverse grey band until I can nail dominate 395 for multiple sets and multiple reps. Call it what you will,but I'm going to stop self destructing over a freaking number.
Be gone you foolish mindset!
Monday, January 21, 2013
Roofing Tar Can Hold A More Fluid Conversation Than You
I've known slugs with more cognitive ability than George.
George yawns all day long and can't focus on his work. He's drank spike a few times but that doesn't really help him, sure he gets all energized and is able to crush some workouts but it just doesn't do it long term and he knows relying on a super powerful stimulant too often can be bad. ( Read this post if you haven't )
He has a 2pm crash and isn't productive at all after that. Not to say he's very productive at 10am either. It's not a nutritional issue nor is it a lack of sleep issue. George is just too swamped and stressed to get anything done. The constant barrage of life is closing in on him and it's affecting everything.
George needs nootropics, which are by definition chemicals that purportedly improve mental functions such as cognition, memory, intelligence, motivation, attention, and concentration. Nootropics are thought to work by altering the availability of the brain's supply of neurochemicals by improving the brain's oxygen supply, or by stimulating nerve growth.
Nootropics are legal but usually involve mixing and matching different ones to achieve a certain purpose. That's a lot of effort. You can try finding some premade online, however most are generally "stimulants" and do not operate the same. They will only focus on one or two aspects. Have you tried being attentive after knocking back a spike shooter?
Enter Brain Candy. You might ask, what is Brain Candy? Well my friends and hopefully strangers who my friends have shared this with, Brain Candy is a pre formulated affordable nootropic, and I dare say a damned fine nootropic.
The caffeine version contains a very large dose of caffeine at once. For some this can cause a problem. There is a caffeine free version which requires a bit of activation. More or less a short duration of movement to increase blood flow throughout the body and distribute the Brain Candy.
What will Brain Candy do for you? Well if you're like George and it takes you 2-3 hours after waking before you become a "morning person" it'll instantly get you talking. Seriously, expect an increase in verbage. It might also increase your vernacular's IQ. Good bye "shiny thing" hello "Sternum Extractor"
If productivity is your downfall Brain Candy will leave you wondering where all the work went and how can you get more.
Failing to focus? Brain Candy will allow you to count the flaps of a hummingbirds wings. Okay maybe it's not THAT good, but it's freaking close.
Can you use Brain Candy daily? Yes. I've been taking it daily for 9 months.
No ill effects, unless you count the nuclear reactor I built that runs on water and creates water as a by product and the government found out and some guy with a funny voice showed up and stole it using it as a weapon which resulted in the death of a guy who I thought was just a myth until I saw him in his cowl. Erm, well yeah.
As I was writing this piece I decided I should probably go without Brain Candy for a while to make sure I wasn't talking out of my pale rear end.
Well? The results? Ask anyone in the past month and they will probably say I've been a larger jackass than normal.
Brain Candy is THAT important. It increased your mood. You know that person or persons at work that constantly bother you? They are more tolerable when you're on Brain Candy. I shudder to think what would happen if they were on it too. Might you even get along? The horror of that! Could you imagine, getting along with your co workers, what is this- The Twilight Zone?
Give it a shot, you will not regret it.
George yawns all day long and can't focus on his work. He's drank spike a few times but that doesn't really help him, sure he gets all energized and is able to crush some workouts but it just doesn't do it long term and he knows relying on a super powerful stimulant too often can be bad. ( Read this post if you haven't )
He has a 2pm crash and isn't productive at all after that. Not to say he's very productive at 10am either. It's not a nutritional issue nor is it a lack of sleep issue. George is just too swamped and stressed to get anything done. The constant barrage of life is closing in on him and it's affecting everything.
George needs nootropics, which are by definition chemicals that purportedly improve mental functions such as cognition, memory, intelligence, motivation, attention, and concentration. Nootropics are thought to work by altering the availability of the brain's supply of neurochemicals by improving the brain's oxygen supply, or by stimulating nerve growth.
Nootropics are legal but usually involve mixing and matching different ones to achieve a certain purpose. That's a lot of effort. You can try finding some premade online, however most are generally "stimulants" and do not operate the same. They will only focus on one or two aspects. Have you tried being attentive after knocking back a spike shooter?
Enter Brain Candy. You might ask, what is Brain Candy? Well my friends and hopefully strangers who my friends have shared this with, Brain Candy is a pre formulated affordable nootropic, and I dare say a damned fine nootropic.
The caffeine version contains a very large dose of caffeine at once. For some this can cause a problem. There is a caffeine free version which requires a bit of activation. More or less a short duration of movement to increase blood flow throughout the body and distribute the Brain Candy.
What will Brain Candy do for you? Well if you're like George and it takes you 2-3 hours after waking before you become a "morning person" it'll instantly get you talking. Seriously, expect an increase in verbage. It might also increase your vernacular's IQ. Good bye "shiny thing" hello "Sternum Extractor"
If productivity is your downfall Brain Candy will leave you wondering where all the work went and how can you get more.
Failing to focus? Brain Candy will allow you to count the flaps of a hummingbirds wings. Okay maybe it's not THAT good, but it's freaking close.
Can you use Brain Candy daily? Yes. I've been taking it daily for 9 months.
No ill effects, unless you count the nuclear reactor I built that runs on water and creates water as a by product and the government found out and some guy with a funny voice showed up and stole it using it as a weapon which resulted in the death of a guy who I thought was just a myth until I saw him in his cowl. Erm, well yeah.
As I was writing this piece I decided I should probably go without Brain Candy for a while to make sure I wasn't talking out of my pale rear end.
Well? The results? Ask anyone in the past month and they will probably say I've been a larger jackass than normal.
Brain Candy is THAT important. It increased your mood. You know that person or persons at work that constantly bother you? They are more tolerable when you're on Brain Candy. I shudder to think what would happen if they were on it too. Might you even get along? The horror of that! Could you imagine, getting along with your co workers, what is this- The Twilight Zone?
Give it a shot, you will not regret it.
Monday, January 7, 2013
Musings of 01/07/2013
How can you know what Order is without Chaos?
How do you know Strength without knowing Weakness?
As I reflect on today's training session I felt disappointed in myself. I can do better, I am better. Through reflection I can see my mistakes. It is my mistakes that make me Strong(er).
If you really look at your weaknesses and accept they are a weakness, make them a strength.
If you know what a variable is you can solve an equation.
I'm not any better than you, I'm better than myself from yesterday.
Don't dwell on mistakes, learn, improve, move on.
Now I'm ready for what I can do to make tomorrow better and it all starts with recovery so that I may tear it all down again tomorrow.
-P
How do you know Strength without knowing Weakness?
As I reflect on today's training session I felt disappointed in myself. I can do better, I am better. Through reflection I can see my mistakes. It is my mistakes that make me Strong(er).
If you really look at your weaknesses and accept they are a weakness, make them a strength.
If you know what a variable is you can solve an equation.
I'm not any better than you, I'm better than myself from yesterday.
Don't dwell on mistakes, learn, improve, move on.
Now I'm ready for what I can do to make tomorrow better and it all starts with recovery so that I may tear it all down again tomorrow.
-P
Monday, December 31, 2012
Resolutions are for losers.
You know who makes resolutions? Losers.
That's right. Losers. Did you make a resolution? Loser!
This seems harsh but in reality many of you are going to fail your resolution, and badly, like a loser. New things are always shiny and awesome. Then not so much.
Look it's hard to complete a change. I know it, everyone and everything is going to be against it.
You know how to win? Stop trying to change. Do it. Grit your teeth, push through and do not take no for an answer. Nothing is going to change unless you make it happen.
So what are you waiting for? Ohh that's right, January 1st, that's what. So suddenly on this day you're going to change? Give me a break.
You're not going to change, you're still going to be what ever the hell it is you are now.
Lets face it, 90% of these resolutions are probably about diet and exercise.
Are you really going to sit here and tell me you need January 1 to make your goals a reality? What is holding you back?
You are holding yourself back. Not me, not the world, not even the holiday smorgasbord of food. You. You ate that fudge, you ate that cake, you had to have 9 holiday parties filled with shit foods. Yeah, shit foods, because they made you look and feel like shit.
Why do I say you're going to fail? It's because you've got no willpower, you don't have the mental fortitude to deal with it. Sure you're going to start off great, then it's going to start getting hard. Someone will have a birthday and you'll want cake. Then you're too busy, so you hit up the Golden Arches. Before you know it your diet is blown to pieces, your weight has climbed back up and you've got a new gym membership you'll probably keeping paying on for the next few months.
Everyone will turn against you and your goals, you're at the gym too much, gosh why are you eating so healthy, you look fine, come-on live a little. Without giving a giant middle finger to every inconsiderate self centered whale and guilt projecting tard burgler you will never make it through this.
Controversy. That's when you know you're doing something right. If people are trying to sabotage your goals, don't worry, call them out and then keep going. Fuel your fire. I dare you.
Seriously, prove me and everyone else wrong, because as far as I'm concerned, you're a loser and are incapable of doing it.
---------------------------
Note: this is meant to either make you or break you. If you personally feel attacked, good, that means I did my job and hopefully you're going to excel. If this did nothing for you, then you've already failed.
Do not be afraid to ask for help from someone if you need help reaching your goal. You'll only appear weak if you don't ask and fail as a result.
That's right. Losers. Did you make a resolution? Loser!
This seems harsh but in reality many of you are going to fail your resolution, and badly, like a loser. New things are always shiny and awesome. Then not so much.
Look it's hard to complete a change. I know it, everyone and everything is going to be against it.
You know how to win? Stop trying to change. Do it. Grit your teeth, push through and do not take no for an answer. Nothing is going to change unless you make it happen.
So what are you waiting for? Ohh that's right, January 1st, that's what. So suddenly on this day you're going to change? Give me a break.
You're not going to change, you're still going to be what ever the hell it is you are now.
Lets face it, 90% of these resolutions are probably about diet and exercise.
Are you really going to sit here and tell me you need January 1 to make your goals a reality? What is holding you back?
You are holding yourself back. Not me, not the world, not even the holiday smorgasbord of food. You. You ate that fudge, you ate that cake, you had to have 9 holiday parties filled with shit foods. Yeah, shit foods, because they made you look and feel like shit.
Why do I say you're going to fail? It's because you've got no willpower, you don't have the mental fortitude to deal with it. Sure you're going to start off great, then it's going to start getting hard. Someone will have a birthday and you'll want cake. Then you're too busy, so you hit up the Golden Arches. Before you know it your diet is blown to pieces, your weight has climbed back up and you've got a new gym membership you'll probably keeping paying on for the next few months.
Everyone will turn against you and your goals, you're at the gym too much, gosh why are you eating so healthy, you look fine, come-on live a little. Without giving a giant middle finger to every inconsiderate self centered whale and guilt projecting tard burgler you will never make it through this.
Controversy. That's when you know you're doing something right. If people are trying to sabotage your goals, don't worry, call them out and then keep going. Fuel your fire. I dare you.
Seriously, prove me and everyone else wrong, because as far as I'm concerned, you're a loser and are incapable of doing it.
---------------------------
Note: this is meant to either make you or break you. If you personally feel attacked, good, that means I did my job and hopefully you're going to excel. If this did nothing for you, then you've already failed.
Do not be afraid to ask for help from someone if you need help reaching your goal. You'll only appear weak if you don't ask and fail as a result.
Friday, December 7, 2012
Yoda wears Nikes.
"Do or Do Not. There is no Try." Master Yoda.
The above statement is more about a mind set. You don't "Try" to do something. You do it.
Look at any successful person. No matter their area of success. You will see people who sought out to do something. Either they did, or they did not.
"Try" is something people with the luxury to do so, do. If you've got a paper due by 10am on Friday, you don't "try" to turn it in. Your name's been called, you've got 2 white lights and 900lbs on the platform, you don't "try" to pull it.
Trying leads to failure, failure from trying leads to never doing. Children have no cohesive thoughts of trying to do something. I do not believe they even get frustrated when attempting to walk. We as parents, grand parents and other relatives may think they are frustrated with something they are attempting but very small children can't be frustrated. They don't know what the end goal is.
When a child falls on their butt they usually get startled then go back to working on "doing" what ever it was previous to their fall. How many times have you seen a child fall and be fine only to cry once you say something? It's a learned behaviour.
When a baby is trying to walk they keep getting back up over and over and over again. Not out of willpower but because they HAVE to walk.
We could do well to steal from this mindset.
I'm not selling the secret or pretending to have it, I can say that this mindset is very important to me. When we try to do things we fail in a cycle that just breaks us down. If you want to do something, do it.
When you decide to do something, do yourself a big favor, pour yourself into it and do it.
The above statement is more about a mind set. You don't "Try" to do something. You do it.
Look at any successful person. No matter their area of success. You will see people who sought out to do something. Either they did, or they did not.
"Try" is something people with the luxury to do so, do. If you've got a paper due by 10am on Friday, you don't "try" to turn it in. Your name's been called, you've got 2 white lights and 900lbs on the platform, you don't "try" to pull it.
Trying leads to failure, failure from trying leads to never doing. Children have no cohesive thoughts of trying to do something. I do not believe they even get frustrated when attempting to walk. We as parents, grand parents and other relatives may think they are frustrated with something they are attempting but very small children can't be frustrated. They don't know what the end goal is.
When a child falls on their butt they usually get startled then go back to working on "doing" what ever it was previous to their fall. How many times have you seen a child fall and be fine only to cry once you say something? It's a learned behaviour.
When a baby is trying to walk they keep getting back up over and over and over again. Not out of willpower but because they HAVE to walk.
We could do well to steal from this mindset.
I'm not selling the secret or pretending to have it, I can say that this mindset is very important to me. When we try to do things we fail in a cycle that just breaks us down. If you want to do something, do it.
When you decide to do something, do yourself a big favor, pour yourself into it and do it.
Friday, November 30, 2012
Alarm Clocks, Ladies of the dance and Paul
Frank has three alarm clocks.
One to turn off, the second to remind him he really needs to get up and the third is there to make sure he's up.
He's not lazy, he just works 18 hours a day and drives an hour each way. On his only day off Frank sleeps for 18 hours. Just enough time to wake up and shower before his week starts all over again.
Teri-lynn gets off work at 6am and smells like Vanilla. She's a stripper while she goes through law school. She even has a 4 year old son named Tomas Caine, or TC for short.
No one ever see's Teri tired. Frank looks like something Dr Frankenstein created. Teri excels in her classes and her dancing. Frank's on a performance improvement plan.
Frank and Teri-lynn have one thing in common. Sleep deprivation. Where the differ is how they handle it. Frank drinks gallons of coffee a day to little affect. Teri-lynn takes Spike tablets before class and library visits. She's even been known to drink a spike shotgun while at work.
Enter Paul. Paul drinks a spike shooter in the morning, has an expresso with lunch and knocks back a spike double shot before lifting. He usually drinks a shotgun throughout the day. Paul is ALWAYS tired, on edge and his workouts suck, let alone his mental capacity is severely diminished.
Spike is a line of energy supplements by Biotest. They are very potent and should be used tactically and with care.
Take the case of Teri-lynn. She takes full dose (2) spike tablets only before heavy cram sessions, for regular classes she takes just half a dose (1). If she has the day off, she'll stay away from Spike. As for the shotgun, she only drinks it at work when she's just got in from a big exam and needs a little extra oompf for her pole routine.
Paul - the habitual abuser of spike products has fried his nervous system. He can't function even with all the spike products in the world. The only thing that can save him now is to cut out the spike AND any external caffeine source. He'll need to back his workouts down to light explosive work, make sure his diet is on point and get plenty of sleep every night.
Frank, poor frank. If only he'd buy some spike. He'll be able to function better and get off that performance improvement plan which will mean he wont have to work so much and can grab some sleep for a change. He'll need to back off the caffeine from coffee, cutting it to Zero would be very wise with the spike consumption. For frank I'd recommend drinking a Spike Shotgun throughout work day starting by drinking half of it first thing in the morning.
Here is my breakdown of spike products and how to use them properly:
Spike Shooter: need to run through a brick wall? beat a deadlift PR? this is the drink for you. Half a can is most people's needed dose for power and focus. A whole can is very powerful and often too much for a normal workout/activity
Spike Shotgun: the daily slow drinker. it brings the punch without the jitters
Spike Double shot: it's like 5 hour energy, except it works, great before a workout without over amping you
Spike Tablets: 1 tablet is enough for plenty of mental energy tasks such as all day of classes, 2 tablets is a little extra for when you need to stay up all night studying.
You can apply the three cases above to anyone, in Paul's place you can replace spike products with any other energy drink. Too much can be harmful.
Spike is my energy product of choice, and thus this is my post on Spike's useage. Not everyone needs spike.
Monday, November 26, 2012
Kiss My Candied Yam
It's the holiday's.
For those of us whom are not Jews, it's only 2-3 days of actual holidays. Though we'll probably drag it out into 6 weeks of Candied Yams that aren't really yams but I digress, fudge brownies triple dipped in sugar crack, fruit cake that's so dense you could use it to power an Alcubierre Drive if you converted it to energy, and what ever other scrumptious delicacy we can muster into our ever growing gullets.
Here's how we can fight the 6 weeks without becoming a shut in and still save our diets.
For the normies, those who do not partake in my passion for training nads out until we're nothing but a pile of gelatinous goo, this bit is for you.
So you've made it through thanksgiving and are now up 4 pounds. After all miracle whip and turkey sandwiches go so well together. Your office will probably be filled with everyone's "holiday cheer" aka toilet fodder. What can you do to not end up 10 pounds heavier this winter?
Cut out your daily starbucks. If you need caffeine drink Coffee. It comes in a can labeled Folgers, and it's black just the way I like my metal. This will cut out a metric crap ton of calories alone.
If someone offers you a cookie- I know you're going to eat it, you know it, don't stress your willpower too much, save it for something like showing up to work - don't eat it then, save it for your next meal THEN eat it. This will help reduce binge eating.
Control the food you can, get up in the morning and cook a solid breakfast of protein and fats. It wouldn't hurt to get some fiber in here. Might I suggest weight control fiber tablets. Protein, fat and fiber will help keep you full and somewhat resistant until at least 3pm when your blood sugar crashes from either lack of lunch or that crap you just got at McDonalds ( make your lunch fool!! ).
Get on a treadmill every few days, crank the incline up as high as it goes, but for the love of that sweet porcelain baby Jesus figure, don't hold the hand rails, it defeats the purpose. 30 minutes of good solid cardio is what your thighs need.
Back to the hardies -- no not Hardees. Calm Down.
Use some of this extra holiday meal time to fuel some intense volumized workouts.
Don't carb backload during this time of year. You're just asking for trouble.
Extra prowler sessions, skip the handles, press into the posts and get to going for distance. Squeeze your glutes and quads the whole way for extra boom.
Squat twice a week. 1) it's always a good idea 2) it'll help turn that glowing rudolph pastry into something useful
Since you're no stranger to forcing yourself to do things you don't want to, have a carb day once a week. Keep your carbs lower during the other days. Yes this is technically a cheat meal, but if you're going to do it, have some purpose.
For everyone, don't STRESS enjoy the holidays, indulge a bit, just don't get carried away. If you do go nuts, tighten up your diet for a few days, curb the damage as best you can.
The holiday's aren't about getting fat, they should be about having fun. You still don't get to eat french fries though, that's not holiday food.
For those of us whom are not Jews, it's only 2-3 days of actual holidays. Though we'll probably drag it out into 6 weeks of Candied Yams that aren't really yams but I digress, fudge brownies triple dipped in sugar crack, fruit cake that's so dense you could use it to power an Alcubierre Drive if you converted it to energy, and what ever other scrumptious delicacy we can muster into our ever growing gullets.
Here's how we can fight the 6 weeks without becoming a shut in and still save our diets.
For the normies, those who do not partake in my passion for training nads out until we're nothing but a pile of gelatinous goo, this bit is for you.
So you've made it through thanksgiving and are now up 4 pounds. After all miracle whip and turkey sandwiches go so well together. Your office will probably be filled with everyone's "holiday cheer" aka toilet fodder. What can you do to not end up 10 pounds heavier this winter?
Cut out your daily starbucks. If you need caffeine drink Coffee. It comes in a can labeled Folgers, and it's black just the way I like my metal. This will cut out a metric crap ton of calories alone.
If someone offers you a cookie- I know you're going to eat it, you know it, don't stress your willpower too much, save it for something like showing up to work - don't eat it then, save it for your next meal THEN eat it. This will help reduce binge eating.
Control the food you can, get up in the morning and cook a solid breakfast of protein and fats. It wouldn't hurt to get some fiber in here. Might I suggest weight control fiber tablets. Protein, fat and fiber will help keep you full and somewhat resistant until at least 3pm when your blood sugar crashes from either lack of lunch or that crap you just got at McDonalds ( make your lunch fool!! ).
Get on a treadmill every few days, crank the incline up as high as it goes, but for the love of that sweet porcelain baby Jesus figure, don't hold the hand rails, it defeats the purpose. 30 minutes of good solid cardio is what your thighs need.
Back to the hardies -- no not Hardees. Calm Down.
Use some of this extra holiday meal time to fuel some intense volumized workouts.
Don't carb backload during this time of year. You're just asking for trouble.
Extra prowler sessions, skip the handles, press into the posts and get to going for distance. Squeeze your glutes and quads the whole way for extra boom.
Squat twice a week. 1) it's always a good idea 2) it'll help turn that glowing rudolph pastry into something useful
Since you're no stranger to forcing yourself to do things you don't want to, have a carb day once a week. Keep your carbs lower during the other days. Yes this is technically a cheat meal, but if you're going to do it, have some purpose.
For everyone, don't STRESS enjoy the holidays, indulge a bit, just don't get carried away. If you do go nuts, tighten up your diet for a few days, curb the damage as best you can.
The holiday's aren't about getting fat, they should be about having fun. You still don't get to eat french fries though, that's not holiday food.
Saturday, November 24, 2012
The Original Snow flake.
No two snow flakes are alike. Each and every one is different.
Let’s start with an introduction on snowflake formation. As you’re probably aware, evaporation from lakes and rivers send water vapor up into the atmosphere. That water vapor gathers in clouds.
Water molecules in clouds engage in a complex dance of phase changes. Variables such as temperature, pressure and even the presence of dust can affect snow formation. When it gets cold, the gaseous molecules want to enter the liquid phase, but it’s much easier for them to do so if they can find a solid on which to settle.
A cloud is essentially a mass of water vapor molecules that have found dust particles and condensed into water. As a cloud cools, a few of the droplets begin to freeze, while others resist turning to a solid. Some even evaporate back into their water vapor form. When the water vapor molecules come into contact with a frozen droplet, they freeze into a solid. Skipping the liquid phase is crucial to the snowflake process: It’s the difference between getting an ice droplet and a flake.
Infant snowflakes show little variation in their hexagonal design. If the process stopped here, all snowflakes would be visibly indistinguishable, 10-molecule structures. But it doesn’t stop there. Parts of the growing snow crystal have rough edges, or bonds, dangling off their sides, which are better at attracting other water molecules than the smoother parts of the hexagon. As more water vapor molecules settle on these bonds, the rough edges become a relatively large protuberance with its own rough edges, which attract more water molecules. Through this process, the rough edge becomes a branch of the crystal. Eventually the branches develop their own rough edges, which develop into sub-branches of the original branch, and so on.
The temperature and humidity also affect how new water vapor molecules bond to the growing snowflake. Warmer, drier conditions tend to create solid plates and prism shapes. As conditions in the cloud get colder and more moist, the beautiful winter-wonderland-type snowflakes become more common.
Now that our physics lesson is over, let's move on.
Sam and Justin just started working out. Sam's done all of the research on what tempo, rest times, movements and weights to use. Justin picked up Arnold's Encyclopedia of Modern Bodybuilding
Justin gets up in the morning and does some fasted cardio before his breakfast shake, he might drink some black coffee if he's needing a kickstart. Sam on the other hand slams some Mag-10 and does some light brisk walking on a treadmill before his breakfst.
When it comes time to hit the gym Sam goes in and does foam rolling, dynamic stretching, and drinks his peri workout nutrition before he goes and starts his routine for the day. Sam's got a big day of bench pressing ahead, just bench pressing. He'll eventually work up to a training max for the day, drop the weight a bit and crank out some heavy clusters and some other out of the "norm" stuff.
Justin walks in the weight room, warms up with some jump rope and push ups. He's barefoot, in some short sorts and no t-shirt. He starts his routine off with some dumbbell bench pressing before moving to the inclined bench for some heavy sets of 8, then he moves to the cable station for some cross overs, sets of 15, you can see the strain in his face and his pecs contracting at the top of each rep which turns out to be short of a full range of motion.
Two guys, same goals, different approaches. Why? Is Sam trying to be "original"? Or is Justin trying to mimic the "original".
We see this in the fitness industry a lot. Someone comes out with something different from the "norm" suggesting it's the latest and greatest. Sure it could be, but is it? Or are they just trying to be different?
It's often said people aren't snow flakes. What works will simply work. While that may be true, we need to take other things into account. Fitness level, strength levels, training age ( 5 months, 5 years, 15 years ), personal preferences, goals, etc.
Originality Complex is what I call it when people create something "new" for the sake of being different. Everyone needs their thing to make them unique, this is a good thing. However it's a bad thing when it's done and they completely ignore time proven methods and instantly dismiss them.
Everything works until it doesn't. Results are what matters, however the path to get there is important. You don't want to go on a road trip and have 2 blow outs and over heat twice, do you? No, you want to make it to Vegas with the least amount of bumps in the road and minimal traffic.
I'm not picking one side over the other. I have my personal feelings based on what I've learned and tried. So should you. Do not blindly follow a method, whether it's in the gym, school or work. Ask questions, find what works best for you.
In this regard we are all special snow flakes. Just remember when you learn something "new and original" that it's probably recycled from something from a few years ago. Everything comes full circle.
Now excuse me, I've got mag-10 to go drink and sets of 15 cable cross overs to do.
Let’s start with an introduction on snowflake formation. As you’re probably aware, evaporation from lakes and rivers send water vapor up into the atmosphere. That water vapor gathers in clouds.
Water molecules in clouds engage in a complex dance of phase changes. Variables such as temperature, pressure and even the presence of dust can affect snow formation. When it gets cold, the gaseous molecules want to enter the liquid phase, but it’s much easier for them to do so if they can find a solid on which to settle.
A cloud is essentially a mass of water vapor molecules that have found dust particles and condensed into water. As a cloud cools, a few of the droplets begin to freeze, while others resist turning to a solid. Some even evaporate back into their water vapor form. When the water vapor molecules come into contact with a frozen droplet, they freeze into a solid. Skipping the liquid phase is crucial to the snowflake process: It’s the difference between getting an ice droplet and a flake.
Infant snowflakes show little variation in their hexagonal design. If the process stopped here, all snowflakes would be visibly indistinguishable, 10-molecule structures. But it doesn’t stop there. Parts of the growing snow crystal have rough edges, or bonds, dangling off their sides, which are better at attracting other water molecules than the smoother parts of the hexagon. As more water vapor molecules settle on these bonds, the rough edges become a relatively large protuberance with its own rough edges, which attract more water molecules. Through this process, the rough edge becomes a branch of the crystal. Eventually the branches develop their own rough edges, which develop into sub-branches of the original branch, and so on.
The temperature and humidity also affect how new water vapor molecules bond to the growing snowflake. Warmer, drier conditions tend to create solid plates and prism shapes. As conditions in the cloud get colder and more moist, the beautiful winter-wonderland-type snowflakes become more common.
Now that our physics lesson is over, let's move on.
Sam and Justin just started working out. Sam's done all of the research on what tempo, rest times, movements and weights to use. Justin picked up Arnold's Encyclopedia of Modern Bodybuilding
Justin gets up in the morning and does some fasted cardio before his breakfast shake, he might drink some black coffee if he's needing a kickstart. Sam on the other hand slams some Mag-10 and does some light brisk walking on a treadmill before his breakfst.
When it comes time to hit the gym Sam goes in and does foam rolling, dynamic stretching, and drinks his peri workout nutrition before he goes and starts his routine for the day. Sam's got a big day of bench pressing ahead, just bench pressing. He'll eventually work up to a training max for the day, drop the weight a bit and crank out some heavy clusters and some other out of the "norm" stuff.
Justin walks in the weight room, warms up with some jump rope and push ups. He's barefoot, in some short sorts and no t-shirt. He starts his routine off with some dumbbell bench pressing before moving to the inclined bench for some heavy sets of 8, then he moves to the cable station for some cross overs, sets of 15, you can see the strain in his face and his pecs contracting at the top of each rep which turns out to be short of a full range of motion.
Two guys, same goals, different approaches. Why? Is Sam trying to be "original"? Or is Justin trying to mimic the "original".
We see this in the fitness industry a lot. Someone comes out with something different from the "norm" suggesting it's the latest and greatest. Sure it could be, but is it? Or are they just trying to be different?
It's often said people aren't snow flakes. What works will simply work. While that may be true, we need to take other things into account. Fitness level, strength levels, training age ( 5 months, 5 years, 15 years ), personal preferences, goals, etc.
Originality Complex is what I call it when people create something "new" for the sake of being different. Everyone needs their thing to make them unique, this is a good thing. However it's a bad thing when it's done and they completely ignore time proven methods and instantly dismiss them.
Everything works until it doesn't. Results are what matters, however the path to get there is important. You don't want to go on a road trip and have 2 blow outs and over heat twice, do you? No, you want to make it to Vegas with the least amount of bumps in the road and minimal traffic.
I'm not picking one side over the other. I have my personal feelings based on what I've learned and tried. So should you. Do not blindly follow a method, whether it's in the gym, school or work. Ask questions, find what works best for you.
In this regard we are all special snow flakes. Just remember when you learn something "new and original" that it's probably recycled from something from a few years ago. Everything comes full circle.
Now excuse me, I've got mag-10 to go drink and sets of 15 cable cross overs to do.
Sunday, November 11, 2012
You're living your life wrong.
I recently asked a question on facebook: "Have you looked at your life lately? Is there something you're doing that you shouldn't or something that isn't needed?". I didn't get many responses, okay I got Zero. I didn't get many likes on this one either. I was slightly taken away for a moment but then I realized why - It's a hard question and an even harder task.
Would you want some total stranger coming up to you and telling you that you're doing something wrong with your life? Of course not. You also wouldn't want someone to tell you that you're wasting your time with an endeavor.
People like to think they are perfect, we're not. I'm not. You're not. The cute barista is not, remember that one time they forgot the extra non-fat double shot of organic fruit milk?
Most everyone has something in their life they could do without. It may be something small, like staying up late for the daily show. Maybe it's something bigger, what about that "friend" who only drags you down and makes you feel bad. Others it's junk food, gambling, smoking, lying, being a jerk, porn, drinking, or too much xbox. The list could go on.
Not everything we do is "bad" for us in a physical/mental way some things are just time sinks that could have the energy focused elsewhere.
Roll the clock back 3 years. It's 2009. The night before thanksgiving. My sister's soon to be in laws were in town for the first time, as a family group we went out for Mexican for dinner. As was my tradition at the time, I got hammered on tequila and margaritas. On the way home, I had my then girlfriend stop so I could get beer. I was down 2 bottles before I made it back home. I vaguely remember some conversations taking place before I had to go "sleep". It was more like pass out drunk.
A switch went off some where, I don't know exactly why or how, but Thanksgiving day I decided to stop drinking. With the exception of 1 margarita, 10 shots of tequila, half a pitcher of Dos Equis and maybe 5 glasses of wine I haven't had a drink since then. With Zero alcohol since May 2011.
The mexican booze is a story for another day, maybe.
Now lets let time flow to October 2010.
I had a friend I was madly in love with. In reality I was so emotionally attached that it was bad for both of us. I chose to end the friendship. Granted I did things wrong and probably should of behaved better I did what I did. It's taken 2 years for us to be able to say hello in public without it being some weird cut the tension with a strand of hair thing.
Now back to my point. There's always something that is in your life that you need to re-evaluate. Those over attached bonds to things or friends may not be good for you. Your vice may not be good for you. Do you have a tendency to procrastinate before a project or event and then you get into a mad sleepless and angry fury? Yeah, that's not good for you either.
Some things you should just stop now, like smoking or getting drunk 4 nights a week. You know it's bad for you so strengthen up and stop. Ask for help if you need it.
Other things might require a bit more thought as it "is this bad for me". I don't have the answers for everything or everyone, but take a good hard look. See if there is anything in your life that's a negative, either turn it into a positive or let it go.
Would you want some total stranger coming up to you and telling you that you're doing something wrong with your life? Of course not. You also wouldn't want someone to tell you that you're wasting your time with an endeavor.
People like to think they are perfect, we're not. I'm not. You're not. The cute barista is not, remember that one time they forgot the extra non-fat double shot of organic fruit milk?
Most everyone has something in their life they could do without. It may be something small, like staying up late for the daily show. Maybe it's something bigger, what about that "friend" who only drags you down and makes you feel bad. Others it's junk food, gambling, smoking, lying, being a jerk, porn, drinking, or too much xbox. The list could go on.
Not everything we do is "bad" for us in a physical/mental way some things are just time sinks that could have the energy focused elsewhere.
Roll the clock back 3 years. It's 2009. The night before thanksgiving. My sister's soon to be in laws were in town for the first time, as a family group we went out for Mexican for dinner. As was my tradition at the time, I got hammered on tequila and margaritas. On the way home, I had my then girlfriend stop so I could get beer. I was down 2 bottles before I made it back home. I vaguely remember some conversations taking place before I had to go "sleep". It was more like pass out drunk.
A switch went off some where, I don't know exactly why or how, but Thanksgiving day I decided to stop drinking. With the exception of 1 margarita, 10 shots of tequila, half a pitcher of Dos Equis and maybe 5 glasses of wine I haven't had a drink since then. With Zero alcohol since May 2011.
The mexican booze is a story for another day, maybe.
Now lets let time flow to October 2010.
I had a friend I was madly in love with. In reality I was so emotionally attached that it was bad for both of us. I chose to end the friendship. Granted I did things wrong and probably should of behaved better I did what I did. It's taken 2 years for us to be able to say hello in public without it being some weird cut the tension with a strand of hair thing.
Now back to my point. There's always something that is in your life that you need to re-evaluate. Those over attached bonds to things or friends may not be good for you. Your vice may not be good for you. Do you have a tendency to procrastinate before a project or event and then you get into a mad sleepless and angry fury? Yeah, that's not good for you either.
Some things you should just stop now, like smoking or getting drunk 4 nights a week. You know it's bad for you so strengthen up and stop. Ask for help if you need it.
Other things might require a bit more thought as it "is this bad for me". I don't have the answers for everything or everyone, but take a good hard look. See if there is anything in your life that's a negative, either turn it into a positive or let it go.
Sunday, November 4, 2012
What did you call me?
"You're just a Weekend Warrior."
That's not very nice sounding is it? Let's look at the phrase, weekend warrior. Everyone wants to be a warrior, but put weekend in front of it and instantly it sounds like a negative.
Ponder this: powerlifting meets, body building contests, strongman events, olympic weightlifting, all of these happen the majority of the time on the weekends. Would you call a competitive powerlifter a weekend warrior? Only if you wanted your head chewed off.
Lets back up a bit first.
Im at the gym 5-6 days a week. I don't eat crappy foods, I don't drink alcohol, I get 7-8 hours of sleep every night, I don't party and I don't skip meals. I could go on and on and I'm not even as extreme as some! I wouldn't call myself a powerlifter or a body builder , I'm simply a guy who loves lifting, wants to be big, strong, and healthy. I do what I love and I love what I do. For me, what you see as a sacrifice is just payment towards my goals.
I'm not a weekend warrior. Not because I think it's a negative phrase, instead I feel it's a postive phrase. However it's reserved for those warriors that compete on the weekends: Body builders, powerlifters, olympic lifters, tough triathletes , or anyone else that gets out there on the weekends and gives it their all.
What do you call me you ask? Porter to many, Ron to others or to some "hey guy". Enthusiast isn't the right word either, I feel enthusiasts are those that just sit around talking about something and never "doing". Sure, you might go to the gym five days a week on a perfect week, but what about when someone wants to go out for dinner or you don't feel good? Suddenly you've only gone in two days a week.
There's nothing wrong with someone that uses the gym as a tool so they can eat out and not feel guilty. They are still probably better off than those that don't make it to the gym. They aren't weekend warriors though.
You can't simply label everything. I know why I train. Notice I said train. I don't workout, I train for a specific goal and purpose. Every session has a reason and builds upon the others. At the end of the day, I don't care what you call me. I'm in this for me and me alone.
Are you going to let someone else's label affect you? I sure wont. Get out there and do your thing, don't worry about what you're called.
That's not very nice sounding is it? Let's look at the phrase, weekend warrior. Everyone wants to be a warrior, but put weekend in front of it and instantly it sounds like a negative.
Ponder this: powerlifting meets, body building contests, strongman events, olympic weightlifting, all of these happen the majority of the time on the weekends. Would you call a competitive powerlifter a weekend warrior? Only if you wanted your head chewed off.
Lets back up a bit first.
Im at the gym 5-6 days a week. I don't eat crappy foods, I don't drink alcohol, I get 7-8 hours of sleep every night, I don't party and I don't skip meals. I could go on and on and I'm not even as extreme as some! I wouldn't call myself a powerlifter or a body builder , I'm simply a guy who loves lifting, wants to be big, strong, and healthy. I do what I love and I love what I do. For me, what you see as a sacrifice is just payment towards my goals.
I'm not a weekend warrior. Not because I think it's a negative phrase, instead I feel it's a postive phrase. However it's reserved for those warriors that compete on the weekends: Body builders, powerlifters, olympic lifters, tough triathletes , or anyone else that gets out there on the weekends and gives it their all.
What do you call me you ask? Porter to many, Ron to others or to some "hey guy". Enthusiast isn't the right word either, I feel enthusiasts are those that just sit around talking about something and never "doing". Sure, you might go to the gym five days a week on a perfect week, but what about when someone wants to go out for dinner or you don't feel good? Suddenly you've only gone in two days a week.
There's nothing wrong with someone that uses the gym as a tool so they can eat out and not feel guilty. They are still probably better off than those that don't make it to the gym. They aren't weekend warriors though.
You can't simply label everything. I know why I train. Notice I said train. I don't workout, I train for a specific goal and purpose. Every session has a reason and builds upon the others. At the end of the day, I don't care what you call me. I'm in this for me and me alone.
Are you going to let someone else's label affect you? I sure wont. Get out there and do your thing, don't worry about what you're called.
Sunday, October 28, 2012
A different coin purse.
Time: We all use time like it's money, it's the measure of all things. Especially during the work week.
We evaluate whether it's worth it to cook breakfast or just hit Mc Donalds, or skip it entirely. We erroneously speed because we really value that extra 2 minutes we shaved off our daily commute. We find time for Jonnie's soccer practice, Susie's ballet, book club, desperate house wives, and
Tick. Tock.
We evaluate whether it's worth it to cook breakfast or just hit Mc Donalds, or skip it entirely. We erroneously speed because we really value that extra 2 minutes we shaved off our daily commute. We find time for Jonnie's soccer practice, Susie's ballet, book club, desperate house wives, and
two for one at chili's.
Strangely we never spend time on what really counts, Ourselves.
Strangely we never spend time on what really counts, Ourselves.
Think about the last time you spent on yourself, no really the last time you took the time to do something for you. We as a society spend so much time just doing. We don't use the time for good, we don't use it for bad, we just use it. Yet we're always late and in a rush for things we don't even need.
It's Sunday night, that means AMC's The Walking Dead is on. We made sure we got to watch it tonight, yet we didn't cook dinner because we didn't have time. How's that Taco Hell heartburn treating you? Think about your day's, what all do you make time for? Now think about the things you don't have time for.
Some of you might be in graduate school with a legitimate reason for not having time or maybe you've got a hyper demanding job, heck some of you have 5 kids! I understand we can't always have spare time to do what ever we please, however there's always time for something that we just don't really need to spend our precious time on.
If we think of time as being finite in a day, from the moment we wake, we are "wasting daylight".
Tick. Tock.
What if we stop looking at time as a finite resource for each day? What if we instead look at it in chunks? Is there 15, 30, 60 minutes a day you could carve out for yourself? Time for you to do something positive for yourself. A hot bubble bath? A fresh cooked dinner for a change? Maybe it's just a cup of coffee and getting lost in your thoughts? Maybe you'll finally get a chance to kill those pesky aliens.
How much time did you waste Facebook stalking today? Find some time and spend it doing something positive for yourself. Set aside as much as you can and do anything! Make it personal, make it useful to you. You will thank me.
Tuesday, October 23, 2012
How are you doing?
Having a rough time lately? Is your boss jumping down your throat, did your girl friend leave you, or maybe you've just had bad luck?
Get over it.
Life throws us obstacles, some more than others. If you can complain about it on facebook, twitter, work or to your friends and family, let me just tell you right here, right now: It's not the bad.
Greg's Dad died earlier this year. He's buried friends this year and had others diagnosed with cancer. Greg even got diagnosed with prostate cancer. He's prepping for a power lifting competition while under going treatment.
That girl at the coffee shop that screwed up your order? Yes, the moronic one who couldn't grasp the concept of a "Non-fat, extra foam, 3 shakes of cinnamon, hold the sugar, use splenda, double expreso shot Venti Mocha Latte", I mean your two year old knows what that is, Gosh. She miscarried 3 days ago, but because she needs her job, she's at work.
Lance Armstrong just lost all of his titles. Regardless of your outlook on doping usage, he's probably feeling pretty shitty right now. I doubt he's complaining on facebook.
This author, the one who is typing this, he's got Chronic Myeloid Leukemia. ( Here's the Wiki entry: CML feel free to read up ) This is my first public post that my friends will see about it. I've known about about 18 months now. It's just a part of life.
I remember two days after I was diagnosed, I was in the gym on the lat pull down station. Paige, the ever cute and pretty gym worker asks "How are you doing?". Between reps of what was probably 50 pounds I muttered "I'm good, except I've got cancer" and kept going. She kept going until she realized what I said.
Sure you don't know Greg, Lance or little miss can't make a latte right, heck some of you don't even really know me. This isn't to belittle your life's complications. It's more of a shout out, you're not the center of the universe. Your life isn't that bad. If you can whine about it to the world on Facebook, then life isn't so bad.
Everyone is the center of their own universe, which is great, in mine, I'm the Universal Dictator. My people call me Uni Dick. It's catchy. However, we're not the actual center of the universe, life went on before us and you bet your "Non-fat, extra foam, 3 shakes of cinnamon, hold the sugar, use splenda, double expreso shot Venti Mocha Latte" it's going to be beating someone else up after you're gone.
Now it's ask that again "How are you doing?". Things might be shitty, but hopefully, just maybe you've realized you need to suck it up and keep pressing forward.
Get over it.
Life throws us obstacles, some more than others. If you can complain about it on facebook, twitter, work or to your friends and family, let me just tell you right here, right now: It's not the bad.
Greg's Dad died earlier this year. He's buried friends this year and had others diagnosed with cancer. Greg even got diagnosed with prostate cancer. He's prepping for a power lifting competition while under going treatment.
That girl at the coffee shop that screwed up your order? Yes, the moronic one who couldn't grasp the concept of a "Non-fat, extra foam, 3 shakes of cinnamon, hold the sugar, use splenda, double expreso shot Venti Mocha Latte", I mean your two year old knows what that is, Gosh. She miscarried 3 days ago, but because she needs her job, she's at work.
Lance Armstrong just lost all of his titles. Regardless of your outlook on doping usage, he's probably feeling pretty shitty right now. I doubt he's complaining on facebook.
This author, the one who is typing this, he's got Chronic Myeloid Leukemia. ( Here's the Wiki entry: CML feel free to read up ) This is my first public post that my friends will see about it. I've known about about 18 months now. It's just a part of life.
I remember two days after I was diagnosed, I was in the gym on the lat pull down station. Paige, the ever cute and pretty gym worker asks "How are you doing?". Between reps of what was probably 50 pounds I muttered "I'm good, except I've got cancer" and kept going. She kept going until she realized what I said.
Sure you don't know Greg, Lance or little miss can't make a latte right, heck some of you don't even really know me. This isn't to belittle your life's complications. It's more of a shout out, you're not the center of the universe. Your life isn't that bad. If you can whine about it to the world on Facebook, then life isn't so bad.
Everyone is the center of their own universe, which is great, in mine, I'm the Universal Dictator. My people call me Uni Dick. It's catchy. However, we're not the actual center of the universe, life went on before us and you bet your "Non-fat, extra foam, 3 shakes of cinnamon, hold the sugar, use splenda, double expreso shot Venti Mocha Latte" it's going to be beating someone else up after you're gone.
Now it's ask that again "How are you doing?". Things might be shitty, but hopefully, just maybe you've realized you need to suck it up and keep pressing forward.
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