Powerbuilding Routine – Day 51 – Push Day B – Shoulders, Chest, Triceps – Plus, Your Boy Hit A New PR

PushDayBGreetings, all.

I smashed a new PR this morning, good people.

185OHPThis morning I went in for some rocking Push Day B action, when my goal of 185lb for a single, strict OHP started floating through my head. 185lb has been my marker for almost a year. I remember when 120 was a death sentence, and a year ago when I hit 135 and felt like Hercules.
So, I started my warm up, which is pretty thorough, and when I hit 165 for a triple, I thought it felt pretty heavy, which sort of effected my focus. I thought for sure that if I did hit 185lb for a single, it was going to be one hell of a fight.
A friend of mine came in and as embarrassing as it is to do, I asked him to take the picture if I hit the PR. So, I strapped up, and got under that sucker. I was nervous, real nervous. I grabbed the bar, stepped back, and started to push up. To my surprise, I was able to get that sucker up with EASE. I couldn’t believe it. I mean, it was heavy, but I didn’t struggle to get that monster up. Once there, I held it long enough to snap the picture and then slowly set it down. The crazy thing is, I know, I KNOW that I could have nailed a second rep, which absolutely blew my mind. Also, this was with ZERO leg drive, zero. Absolute, 100% strict form.
I felt like I was on top of the World after this, and always do after hitting a new PR. Thus why I stress the importance of setting them, and working your ass off to achieve them. You feel like an absolute world beater, and it’s a feeling lie none-other. So, set a goal, then ride down on lightening bolt and smash it.

Alrighty, let’s get it.

Continue reading Powerbuilding Routine – Day 51 – Push Day B – Shoulders, Chest, Triceps – Plus, Your Boy Hit A New PR

Powerbuilding Workout – Day 50 – Leg Day A – Quads, Hams, Glutes, Caves – Plus, A Body Fortress Protein Review

BololegdayGreetings, all.

Today I thought I’d start on the path of doing more supplement reviews. Right off the bat I thought we’d keep it basic with a protein review, Body Fortress’ Whey Isolate.

k2-_bf9cad6a-48b5-4b5d-b657-875d25e6f62c.v1.jpg-590b85aad593c358917a5a4ba92380b6bef05b63-optim-450x450Body Fortress protein is of course the stuff you can find at Wal-Mart, and us fiscal [IE broke] weight-lifters prefer it, because you can get this 1.75lb tub for $20, and a 2lb tub of the standard protein for about $17. Of course, there’s been a few folks who have said that this is low quality protein, and it sucks. However, the only people I see saying that are ones with an agenda, or protein of their own tosell. you know, the kind that’s $40-50 for a week supply.
Let me say first and foremost, this protein kicks ass. I’ve used all kinds of stuff. Ones like this, and ones that were $80 a tub. I’ve been on a steady diet of at least 2-3 scoops of BF Whey Isolate protein for 2+ years. I weigh 260lbs with a pretty decent bodyfat percentage, and I’m pretty damn strong with constant improvements. I truly doubt if I were to use the super expensive protein that my gains would get even better. So enough about that crap.
The taste is great. They’ve recently overhauled the entire product, changing the look of the lable, and the formula, all of which have been for the better. This has a very honest, sweet chocolately taste, and not that chalky, made-in-the-lab type that you can get from some proteins. I look forward to each shake, which I have with water, so that should tell you to how good the taste is.
The lable says you get 17 single scoops, at 30g of protein per scoop. I honestly think that’s a mistake, because one of these tubs will last me for quite a while. I’d say there’s more like 23-25 scoops. Either way, you get quite a lot of protein for your buck. The label says it’s made up of three different types of proteins, all isolate of course. There’s whey, which is fast absorbing, soy, which is slower, and milk, which is slowest. All three of these combine to spike your protein synthesis, but then keep a steady supply of amino acids going. of course, supplement companies can say just about whatever they want, so BF could be full of BS, however, they haven’t let me down in 2+ years, and I don’t think they’re gonna start now.

Overall: 5 out of 5

I absolutely think their brand is worth supporting.

Alrighty, let’s get it.

Continue reading Powerbuilding Workout – Day 50 – Leg Day A – Quads, Hams, Glutes, Caves – Plus, A Body Fortress Protein Review

Powerbuilding Workout Routine – Day 49 – Pull Day A – Back, Traps, Biceps, Rear Delts

PullDayAGreetings, all.

Today being Sunday means there’s a new Man Movie Encyclopedia entry up over at 411mania if you guys would like to check it out. This week we take a look at the movie that launched a career for Van Damme, and made everybody want to fight in an underground tournament, Bloodsport. I’ve also started doing audio versions of the MME articles that you guys can grab Audio Version of the MME – Die Hard.

Alrighty, let’s get it.

Continue reading Powerbuilding Workout Routine – Day 49 – Pull Day A – Back, Traps, Biceps, Rear Delts

Powerbuilding Workout Routine – Day 48 – Push Day A – Chest, Shoulders, Triceps – Plus, A Damn Fine Intensity Technique

PushDayAGreetings, all.

Before we get to the main event, I wanted to talk to you cats about perhaps the greatest intensity technique that will jump start some progress, and it’s called Pre-Exhaust.

Here’s how it goes. Pick a body-part,  for this instance we’ll go with chest. OK, what you do then is a set of Chest Flyes, immediately followed by Bench Press, or the Chest Press. If we’re talking lats, then you’d do a set of Dumbbell Pullovers, or Straight Arm Pulldowns, and immediately follow that with Lat or Reverse-Grip Pulldowns.

What happens here is you do an isolation movement, like Chest Flyes, and do a set until almost failure, then immediately superset it with the Chest Press, a compound movement, and do that until almost failure. So, the isolation movement has fatigued your pecs, and then the compound movement uses things like your forearms, biceps, triceps and shoulders to push your pecs past the point of failure, and give it no choice but to grow. 3 or 4 sets like this, and I absolutely guarantee you’ll be sore as hell the next few days.

If you decide to implement this type of training, I suggest only using machines. You have to push yourself pretty hard and pretty far. So the machines will keep your form in check, and also keep you from getting hurt, like dropping something on yourself when your chest gives out.

I use to do this style of training a lot, and I tell you, it hurts. Of course, I’d go past the point of failure, doing forced reps and things like that. Something I wouldn’t advise for you guys. But give 3 or 4 sets a shot, and don’t go to failure.

If anyone gives this a shot, let me know what you think.

Alrighty, let’s get it.

Continue reading Powerbuilding Workout Routine – Day 48 – Push Day A – Chest, Shoulders, Triceps – Plus, A Damn Fine Intensity Technique

Powerbuilding Workout Routine – Day 47 – Leg Day B – Quads, Hams, Glutes, Calves, Abs

legdaybheaderGreetings, all.

It’s Thursday, my scheduled day to be a lump and just update with the workout. So, I’ll see you sexy cats on Saturday for some Pull Day action. Hot damn.

Alrighty, let’s get it.

Continue reading Powerbuilding Workout Routine – Day 47 – Leg Day B – Quads, Hams, Glutes, Calves, Abs

Powerbuilding Workout Routine – Day 46 – Pull Day B – Back, Biceps, Forearms – Plus, What Not To Do If You’re New

pulldaybGreetings, all.

OK, I’ve talked about what I think a person should do in terms of workouts when they’re new to the world of working out. But there’s other aspects, such as edict. I was reminded of this when I walked into the gym this morning.

So, it’s Pull Day, so I start it off with some Power Cleans. Naturally, I head to what’s known as the ‘Training Room’ portion of my 24 Hour Fitness, because that’s where the Deadlift/Power Cleans platform is, plus there’s bumper plates. For those who don’t know, bumper plates are bigger than your usual. Such as 10lbs is just as wide as a standard 45lb plate, and they’re often coated in a hard plastic so you can slam them around.
Well, I walk in there, and two cats are already working on the platform. Which is fine. Normally. However, THEY’RE DOING BICEP CURLS! Yes, out of a 1billion freaking square foot gym, they’re on the 10×10 DEADLIFT PLATFORM DOING BICEP CURLS! On top of that, they were filming each other! There is zero reason why you should be filming yourself doing bicep curls, unless you have a youtube fitness page, but these guys looked to have been working out for like, 3 months, tops. Although, they’re subscription to Muscle & Fitness probably came in, and now they think they should have their own fitness channel so they can explain the importance of doing crunches in the squat rack.
Look, if you’re new, when you go into a gym, absolutely do not use a piece of equipment or area for anything other than what it’s used for if there’s other areas or equipment to do what you want. People in the gym are probably the friendliest folk you’ll meet, but you’re gonna piss people off if you use the seat of the Leg Press machine to do Preacher Curls. Bastards.

Alrighty, let’s get it.

Continue reading Powerbuilding Workout Routine – Day 46 – Pull Day B – Back, Biceps, Forearms – Plus, What Not To Do If You’re New

Powerbuilding Workout Routine – Day 45 – Push Day B – Shoulders, Chest, Triceps, Abs

PushDayBGreetings, all.

It’s late, your boy is very tired and just wants his sleepy-bye. So let’s just jump into the action.

Alrighty, let’s get it.

Continue reading Powerbuilding Workout Routine – Day 45 – Push Day B – Shoulders, Chest, Triceps, Abs