Avoiding Hitting the Wall : Staying Driven

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So, in the midst of releasing my second fitness iBook, and starting my second novel, I have also picked up learning mobile development. Taking on the challenge to learn both Objective-C and Swift is no small or humble task; it can be hellish. So, you would suspect my focus on my own fitness to falter. In a strange way, staying this busy actually reminds me to hit the gym.

Crazy talk! How can that be!? Everyone knows you cannot workout at a gym when you’re in school and/or working full time. Well, I do it. Anyone can do it. It just takes one thing. This is important. One word: DRIVE.

Eating right, and remembering to sleep is sometimes difficult when your mind is swarming with UI Viewcontrollers, Extrapolations, JSON, and the like; ( and we won’t even go into all the stuff I’m learning in my Torts course for my legal studies!) but somehow, someway, it works. I have found that working out keeps my sleep more regular, whether I like it or not, and this keeps my physical condition top notch. It also keeps me hungry. Everyone knows studying rigorously can kill the appetite. Without question. Working out keeps this in check, as well.

Yes, it seems all is well. I am knocking out Torts with straight A’s, catching integers and variables like a pro in xCode, while maintaining a productive routine in the weight room. Still, there is that old age risk of hitting THE WALL. Hitting the peak. Its scary. My key to avoiding this horrible crash is to walk my dog throughout the day, and step away from everything for 30 minutes at a time. It does wonders.

And so, my food is about done, and I’m ready for the day. The adventure continues!

Pumpkin Recipe for a NEW Thanksgiving !

Tired of the same old Thanksgiving routine? Here’s a shot of new. Pumpkin Tiramisu. Take the pumpkin pie desert to a new level. So good, even the pumpkin pie haters will love it!

http://cooking.nytimes.com/recipes/1015384-pumpkin-tiramisuwell_veggie_tiramisu-articleLarge-v2

Remember, awesome holiday meals DO NOT have to be the enemy to our fitness goals! You just have to put a little twist on it. Enjoy, this is awesome.

Healthy Breakfast!

Goooooood Morning Saturday!

So, like me and anyone who works out or lives a healthy life, you are going to make a nice breakfast. Eggs will no doubt be in the mix. Like any morning, you have scrambled, or fried. To be adventurous, after the hundredth morning, you try adding some pepper. Eventually you graduate to fresh diced chives and sautéed gourmet mushrooms. Yeah, awesome, for sure. But WHY stop there??

No, the adventure continues. There is hope for the “boring egg syndrome”. Here it is, my friends, an answer. Give it a read, give it a try, and let me know what ya think!

http://cooking.nytimes.com/recipes/1014721-shakshuka-with-feta?smid=fb-nytimes&smtyp=cur&bicmp=AD&bicmlukp=WT.mc_id&bicmst=1409232722000&bicmet=1419773522000&abt=0002&abg=0shakshuka-22

Gym Entry #1: Back Day!

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Gym Entry #1

Back Routine:

Dual Lat Pull Down-

For this exercise, I focused on achieving full contraction and held each rep for 3 seconds each. Doing this not only achieves higher contraction, but also goes a very long way to growing a higher rate of motor neuron connectivity. Doing this promotes far more growth of muscle than doing 100 reps with no hold. I also sat reverse from the cable machine, to target more of the upper lats. In bodybuilding, this position is best affiliated with the rear double bicep pose where the upper lats are squeezed.

5×8-10 with 3 second hold each rep

Reverse Grip Bent Over Barbell Row-

Now, for years I have done bent over rows with hands over the bar. This has always resulted in a strong back, and some great definition and size. However, my lower lats are still too high. So, to bring those lats down more, and create even more size WITH definition, I opted to try the reverse grip. I must say, this really changed the exercise! For one, reversing your grip on the bar limits the range of motion. Rather than being a negative, this limit actually ENHANCES the exercise! There was 100 times more contraction as the weight held constant tension, and the squeeze at the top was complete. I usually do about 185ibs to 315ibs on this exercise with hands over, but with reverse grip, or supine grip, I only did 125ibs for higher reps. I’m going for size, and not maximum one rep record breaking! Incredible exercise, and I highly, highly recommend you try it out!

4×8-12 with complete hold on top and slow on negative

T- Bar Row-

This exercise is for lowering the lats and creating thickness in the back. Primarily, it works the middle back, but also works all other muscles of the back, as well as, the biceps. An incredible exercise, this one does not require a lot of weight to be effective! Focus on the full squeeze and range of each rep and REAP THE BENEFITS! This is personally one of my favorite back exercises, and you most definitely should give it a try.

5×8-10 hold on top 2 seconds and slow on the negative

Wide Grip Lat Pull Down-

Normally I would perform this exercise with the standard cable pull, but my gym recently gained a newer free weight machine that I had to try. Nothing wrong with experimenting with new equipment! So this machine moves with the body. Some of you are probably familiar with these. Rather than being stationary, they allow for fuller contraction by allowing the seat move with the user. So I hopped on, and gave it a go. IM GLAD I DID! All my doubts were tossed out the window, my friends. I started slow, light, and focused on full contracting with really slow negatives. Then I had to break this machine in with some heavier weight! blasted with two plates each side, 2 or 3 second hold on the squeeze for each rep, and a brutal 5 second hold on the final rep of each set. REALLY CRUSHED IT! Since the feel of the machine allowed for fuller contraction, I switched things up a bit. First 5 or so reps I would do short range, full tension, slower reps, then switched to normal pace and normal range reps for the final count. This really got down to those fibers that are normally neglected by standard pull downs, and go a long way to creating size and definition.

7×6-10

And that was my back workout for the weekend. I normally do one arm dumbbell rows, but this particular night, I really wanted to go for the full squeeze and try some new techniques out. If you want more tips or questions on your current routine or want help structuring one out, contact me!

For more tips and exercises, check out my iBook: GymMutt Fitness 5 Easy Steps to Losing Weight

Now in iTunes :
https://itunes.apple.com/us/book/book-title/id844315743?ls=1&mt=11

New Workout Plan!

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Summer is coming, and it is time to kick into gear! I have relaxed way too much this winter, and used most of my energies to writing these first two GymMutt Fitness iBooks, and now it is time to double down on my own workout. My goal is pack on the muscle, and shred up. Below is a rough outline of my weekly split. Each line is a separate session. Each day, a double workout. Its serious game on now. More on specific exercises and daily workouts will be posted here as I go, so check back for more details on reps and super sets! Meal plan will be the usual bodybuilder cookbook: fresh, fresh, and lots of meat, whey, and casein. Creatine will be a major feature in my diet, as well. I suspect I will be taking in roughly 5,000-7,000 calories a day. Typically I aim for no less than 4,800 calories for a single split routine, but I’m going for doubles. So no time to be shy! 

Massive Hypertrophy Weekly Double Split

Monday
Chest/ Shoulders
Traps/ Triceps
Tuesday
Legs= Hamstrings and Quads
Wednesday
Biceps/ Forearms
Neck
Thursday
Chest
Shoulders
Friday
Back/ Traps
Biceps/ Triceps
Saturday
Off
Sunday
– Abs/ Neck/ Forearms