Some training updates as promised

Well I have pulled my head out of my butt and had 2 solid weeks of training. I'll make it short and sweet.

My objective is a bit of punishment followed by some functional hypertrophy based work.

Chest/Back:

A1) AP Bar Flat Bench with 100 lbs of chains. 125x8, 135x6, 135x6, 135x5. Could've got more
A2) Seated Rows using pronated, supinated and neutral grips 150x10, 165x10, 165x10, 175x8
B1) Incline DB Press with 2 second pause in stretched position. 70x8, 70x8 75x8. Holy Crap these are hard
B2) Pull Ups Fat Grip Bodyweight 3 sets of 8
C1) Trap 3
C2) External Rotaters

Lower Intensification:

A1) 200ft sled drag with 225lbs, This was brutal!!
A2) Seated Calves 3 sets of 15
B1) Step Ups at top of knee level 25 lb db 3 sets of 8
B2) Glute Ham Raises BW 3x8
C1) Poliquin Steps 25 lbs 3x15
C2) DB Swings 3x12 45 lbs

Shoulders/Arms: Going for the guns

A1) Seated Military Press 60x8, 65x 8, 70x4 (Punked Out)
A2) High Pulls 115x10, 125x10, 135x6 Haven't done them in awhile so had to guess where to start
B1) Triceps Circuit of death. Lying Triceps to skull 65x10 no rest, lying triceps to chin 65x10, to floor press 155x10. Weights fell dramatically on floor press, complete failure. Did circuit 3 times
C1) Biceps circuit of death. Reverse curls using a 3210 tempo. I'll explain later 65x10, seated hammer curls 30x10, standing ez bar curl 65xfailure, Two circuits and I was done

Lower Heavy:

A1) Squat to just below parallel using working weight 185 w/50lbs of chains x5, 2nd set same, add loose brief, 185 w/100 lbs of chains 2 sets of 5
A2) Lying Leg Curls 105x8, 120x8, 125x8, 125x7
B1) Reverse Lunge off Box w/30lb db 3x8
B2) Reverse Hyper 3x12
C1) Sprints 4x100ft
C2) Med Ball Slams
C3) V Ups 3x10

The second week was identical. No major adjustments. I had similar results with 5-10% strength advances in most areas. I will log the next 2 weeks when I complete them. I am having a solid week to start. More than likely due to a positive attitude at work. Lots of good vibes in the gym these days (Power Performance). Athletes making good gains. Makes me feel the need to be the leader so I am picking up the pace.

I will be posting some supplement protocols for balancing our energy levels and achieving good mental health. TO BE CONTINUED

Lets get fired up

Last article we discussed how stress modifies our behavior more than any other single factor and how this condition makes it difficult for people to relax. Well for as many people that have hypertension and are wired all day, there are plenty who drag their butts all day long too. So I will highlight some physical and personality traits common in this condition with some food examples that can help with mental focus and mental endurance.

Dopamine is the neurotransmitter that affects the power of the mind and body. High Dopamine individuals are often powerful thinkers and quick witted. When feeling good, dopamine individuals have a very sharp edge. Like with all neurotransmitters, changes in hormones, diet, drug use (includes stimulants), allergies and sleep patterns have a direct effect on your dopamine. Below is a list of common symptoms and behaviors that can help determine a problem.

Physical Issues: Unstable blood sugar, tension, sugar cravings, inability to lose weight, joint pain, low sex drive, obesity, food cravings, high blood pressure, digestion problems, hyperglycemic, excessive sleep, diabetes

Personality Issues: Aggression, anger, carelessness, inability to handle stress, mood swings, isolation, feelings of hopelessness, forgetfullness

YANG FOOD CHART

YANG is a name given to a food or herb that means “fire”. I have developed a list of foods to choose from that will help fire up individuals and help get balanced in our daily lives. Try and eat these foods throughout the day. Add additional fruits and vegetables to your meals even if they are not listed.

Proteins: Chicken, Turkey, Wild Game, Free Range Eggs, Duck, Lean red meat, Pork, Sausage, Turkey Sausage

Carbohydrates/Dairy: Walnuts, Granola, Yogurt (Fage), Ricotta, Oat flakes, Chocolate, Cottage Cheese

Making healthy dietary choices is the foundation for a stable nature. These choices support you for your lifetime.

Relax and get healthy

Stress modifies our behavior more than any other single factor. Besides the obvious mood swings, it can contribute to drastic changes in energy levels morning and evening, when and if we eat, food choices and attitude. A good attitude can have the biggest impact on a healthy mind and body.

All physical and personality issues are directly related to different neurotransmitter (brain) deficiencies. Serotonin is the neurotransmitter responsible for a playful and calm nature. Changes in hormones, diet, drug use (includes stimulants), allergies and sleep patterns have a direct effect on your serotonin. Below is a list of common symptoms and behaviors that can help determine a problem.

Physical Issues: Aches and pains, Allergies, Arthritis, Weight gain, Salt cravings, Night sweats, Hypertension, Hypersensitive, Headaches, Sugar/carbohydrate cravings

Personality Issues: Codependent, Depression, Impulsive, Loner behaviors, Rage, Paranoia, Perfectionism, Obsessive-compulsive disorder, Confusion, Restless, Memory loss


YIN FOOD CHART

YIN is a name given to a food or herb that means “to calm”. This is very important to note given the stressful times we live in. So I have developed a list of foods to choose from that will help calm individuals, particularly in the evening, and help prepare them for a good nights sleep. This is a useful chart for people who also crave sugars. Try and eat these foods throughout the day. Add additional fruits and vegetables to your meals even if they are not listed.

Carbohydrates/Dairy:

Avocado, Granola, Yogurt (Fage), Cheese (Ricotta, Swiss, Provolone) Cottage Cheese, Rice Pudding, Oat Flakes

Proteins:

Chicken, Turkey, Wild Game, Pork, Sausage, Turkey Sausage, Free Range Eggs, Roast Beef, Duck

Getting started....again

Well it's a good thing training is a year round sport so I can feel better about the multiple times I take off within the season. Like everyone else I struggle with my focus. It's also hard for me to use the gym as my "sanctuary" or "get away" because this is all I do for a living. So I have played out all my excuses and I am gearing up for a mass building winter. So we are clear, this is not an excuse to eat anything I want, I just feel the need to be what other people/clients want to be. So I need to pack on a few pounds. My approach will be core compund lifts with consistent changes in my loading parameters. My nutrition will be clean but I may need to add some carbs for a calorie spike. I will be posting my training and nutrition for you to see but also for accountability and feedback.

What is the meaning of life? What day is it?

The meaning of life can change day to day. A big accomplishment or terrible tragedy can cause life's meaning to seem cloudy. The meaning of life after a job promotion might be to work hard and stay focused so you can continue moving up the corporate ladder. The reflection could come from someone seeing your success and it inspires them to work harder. If one were to be fired from a job life's meaning could be hopelessness.

What causes reflection? What sparks conversation about some of life's true meanings? More than likely it's the most recent , non day-to-day, incident that can cause it. Today I am reflecting and considering the meaning of life due to the death of a friend.

Every song I hear, picture, memory, seem to have me drawing images of her face in my head. I am trying to imagine those closest to her. I invision the best times they had and smile. All of her co workers remembering that time when....The joy of her having a child. The sadness the world (as I see it) has now that she is no longer with us. I take these emotions and try and apply them to my life as it is today.

I have been able to use this tragedy as a way of wanting to be better. Better at my job, as a husband, father, brother, son and human being. Through death can come hope.

Christine Marie Spence was a true light amongst darkness. With only 29 years in her short life, I was able to witness through her friends and family what a gift her life was. She left a true legacy of love and created a template for others to live by. She is loved and will be missed.

I believe reflection is a way of learning. We need to reflect so we can see our true potential through life's lessons. Tomorrow is not promised. Be sure and live today.