Powerbuilding Workout – Day 26 – Pull Day A – Back, Biceps, Traps, Forearms, Abs

arnold-blueprint_day19_graphics-1Greetings, all.

Before we get down to the business of getting down, I wanted to throw out the link for the latest issue of the Man Movie Encyclopedia that I’ve written. This week we take a look at the burliest film of all time, Predator. Hope you guys dig it.

Alrighty, let’s get it.

Continue reading Powerbuilding Workout – Day 26 – Pull Day A – Back, Biceps, Traps, Forearms, Abs

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Powerbuilding Workout – Day 25 – Push Day A – Chest, Shoulders, Triceps

arnoldshouldersGreetings, all.

Well, I’m happy to report that I’m a-OK after almost crushing myself with 300lbs the other day squatting. A friend of mine asked if this means I’m gonna back off from squatting, and my answer was a resounding ‘no’. This incident didn’t scare me, it made me mad. I was so close to that 300lbs, and like hell I’m stopping now.

Alrighty, let’s get it.

Continue reading Powerbuilding Workout – Day 25 – Push Day A – Chest, Shoulders, Triceps

Powerbuilding Workout – Day 24 – Leg Day B – Quads, Hamstrings, Calves

arnold-leg-trainingGreetings, all.

OK, so for those who don’t know, I’m currently chasing a goal of 315 on the squat.

Today I was going for 250lb. I’ve never hit 250lb before. I’ve done 245lb, so it’s not like 250lb was that big of a deal. Well, I wanted to hit 3 sets, with the reps going 3, 3, 5. I suit up, get under the bar, and bam. I get 3, 3, 6. Yeah, I got an extra rep in there, and I was feeling pretty damn good. So, I thought perhaps I should just go for it, try 315. However, 70lbs is quite the jump, why not 300lb? That’s a decent number, and it was the number I always wanted when I started squatting.

So, I set it up, and I wait like 10 minutes. Just resting up. I’m so nervous that I’m shaking. Well, I finally unrack it, and the weight doesn’t feel like it’s crushing me, which really surprised me. So, I stood there, tightened up, held my breath, and went for it. I felt great on the lowering, hit the box, and headed up. That’s when the trouble began. I got about half way up, and it just wasn’t gonna happen. I think I psyched myself out, to be honest. So, I just went down. However, my ass hit the damn box, and the bar folded me over. Kinda scared me to be honest. Because for a second I was trapped with 300lbs on my freaking neck. I got out from underneath it, thankfully, pissed off.

The rest of my workout, I didn’t go all out. I felt sick the whole time. The adrenaline from the whole ordeal was wearing off, and it had me nauseous. I feel fine now, my neck and back are A-OK, I’m just afraid I’ll wake up tomorrow and realize I’ve done some serious damage, but I seriously doubt I have.

Still, it sucks. I wanted that 300lb, and I was so damn close. I think the reason I bombed was 2 fold: 1. I wanted it too badly. I psyched myself out. 2. I basically went to failure on the final set of 250lb, and just didn’t have it in me to get the 300 up. I probably should have hit 275lb and tested the waters. It was dumb for me to do that.

I should be stoked with the 250lb, especially hitting the 6th rep when I was weary of just getting 5. But blowing that 300lb just ruined my day. Especially since I almost really hurt myself. From now on, I’m no longer maxing out. This is the second time I’ve come close to serious injury due to maxing out, and it stops. I’m still going for 315 though, don’t get it twisted.

Alrighty, let’s get it.

Continue reading Powerbuilding Workout – Day 24 – Leg Day B – Quads, Hamstrings, Calves

Powerbuilding Workout – Day 23 – Pull Day B – Back, Biceps, Forearms, Rear Delts – Plus, Slap Anyone Trying To Fit-Shame You

bodybuilding-diet-planGreetings, all.

Most recently there’s been a trend going around where people who dedicate a part of their lives to being healthy, staying fit, and genuinely being a bad-ass, are actually being looked down upon.

Seriously, what the hell is going on? How is it that some can bust their ass, practice discipline, and better their lives through hard-work and end up being told they’re assholes? How has it become “cool” to be proud of the fact you’re lazy, and don’t put your health as a priority? Or that people such as myself and others are assholes because we remind you of how insecure you are? Gosh, if only there was some way to fix how insecure you were about yourself….if only there was a place…where you could work to change things. And it could be called a….well, I don’t know what it would be called, but it’d be magical. Of course, no such place exists, so it’s best to just sit & bitch.

I mean, when I was 260lbs of fat, sitting around literally every day doing nothing, and eating a family Size Bag of Starbursts, I never wrote angry tweets at The Rock for being chiseled. I never stood outside Arnold’s house with a sign that read “Jerk!”. No, instead I used these people for inspiration and decided I wanted to be like them. Decided I wanted to put in the hard-work & dedication it takes to live the healthy lifestyle, as opposed to being a punk and bashing them because things at the gym are heavy.

So, now that Summer is here, don’t go mobbing around in a ski-suit because you’re afraid people might think you’re an ego-maniac. Instead, walk around in a fish-net speedo, put the Fit-Shamers in a head-lock with one arm, and do some Over-Head Presses with the other, baby.

Alrighty, let’s get it.

Continue reading Powerbuilding Workout – Day 23 – Pull Day B – Back, Biceps, Forearms, Rear Delts – Plus, Slap Anyone Trying To Fit-Shame You

Powerbuilding Workout – Day 22 – Push Day B – Shoulders, Chest, Triceps, Calves, Abs

franco_columbu006Greetings, all.

Podcast day, so it’s a late update, which means it’s a cheap update, and it’ll just be the workout.

Alrighty, let’s get it.

Continue reading Powerbuilding Workout – Day 22 – Push Day B – Shoulders, Chest, Triceps, Calves, Abs

Powerbuilding Routine – Day 21 – Leg Day A – Plus, Don’t Listen To Other Numbers

cropped-arnold-squat21.jpgGreetings, all.

I came across an article the other day that talked about what the average strength should be for an ‘advanced’ bodybuilder. Now, I’m not sure what ‘advanced’ means, or if it’s talking about being on gear, but here were the numbers.

For a guy my size, 260lbs:
Squat – 550
Bench – 440
Dead – 600
OHP – 295
Barbell Curl – 205

Are you f’ning kidding me? No joke, my numbers right now are closer to the guy who weighs in between 105-120lbs. Of course, I’ve only been doing free-weights for a year and a half, but still, I don’t know if in 10 years I’ll be that strong. Hell, the 105-120lb guys are apparently suppose to be able to do a 170lb OHP. I’ve only seen one guy in my entire 2 years in commercial gyms do the weight I use in OHP, but he was doing it sitting, with dumbbells, and weighed about 300lbs, so I seriously doubt any guy weighing 120lb is throwing around 170lb.

I then began to do some searching and saw things like “Strong on the bench is putting up your bodyweight 10 times”. Or that a person should be deadlifting twice their bodyweight. People see this, especially beginners, and feel immensely discouraged, because they’ve been at it a year, and just celebrated hitting 185 for a single on the bench.

However, you have to remember that most guys who say this, say it because they can do it. They’ve also been at it for 10+ years. There’s also guys who say shit like “If you can’t bust out 15 pull-ups and squat 315, you have no business working arms”. Well, that makes for solid advice, because I can do about 1 bodyweight pull-up. So, according to them, I should be walking around with a thick chest & back and arms that look like paper-towel tubes.

Don’t listen to anyone about what strong is, or isn’t. If you feel strong, then you’re strong. If you’re making progress, then you’re strong. Strength is the will to hit the gym and improve your damn self. To improve on those numbers. Me, for the longest time I just wanted to be able to dead, squat, and bench 225 for reps, because I figured that’s about the heaviest you’re ever gonna have to deal with when it comes to the average guy, and if I were to get in a fight, I could handle that. Sounds weird, I know, but I was bullied a lot in school, so it warped me psychologically, heh. Anything past those numbers I consider a win for me.

Now, if you go into the gym and see a guy repping 315lb on the Bench, or Squat, or hoisting up 120lb dumbbells on Incline Bench, before you feel bad for only doing half that weight, ask him how long he’s been at it. I guarantee he’s gonna give an answer higher than 10, and not tell you he’s only been at it for 6 months. So, remember, this all takes time. A lot of freaking time.

Unless you’re on the juice. Then you should just be in the parking lot of the gym throwing around cars for your workout.

Alrighty, let’s get it.

Continue reading Powerbuilding Routine – Day 21 – Leg Day A – Plus, Don’t Listen To Other Numbers

Powerbuilding Routine – Day 20 – Pull Day A – Back, Biceps, Rear Delts, Forearms, Abs

image010Greetings, all.

It’s a late-in-the-day post, so you all know what that means, cheap update!

However, if you guys want to read some fresh Caliber, I have another article over at 411mania today. I participated in a group list, this time we talk about our favorite Sci-Fi movies. Hope you cats dig the hot action. Get it here.

Alrighty, let’s get it.

Continue reading Powerbuilding Routine – Day 20 – Pull Day A – Back, Biceps, Rear Delts, Forearms, Abs