Saturday, November 28, 2009

It's Saturday!

Are you back to your normal eating? Don't let the holidays cause you to change ANY of your good habits!

If you feel bad or feel bloated, don't worry. Just get back into that groove of exercise and good eating! The feeling will MELT away fast. If you feel you need to compensate, do some extra work in your workouts. That won't hurt and it will help offset the potential guilty feeling now that it's over.

Did you go shopping on Black Friday!? Oh my! Some craziness out there. I sure hope this holiday season shows a turnaround in spending. The news will feed people to spend more I am sure. ;)

I was recovering from my hard drive crash and found an old picture when I was in my best shape at over 40 years old. Right now, I am not in as good of shape as that, but I am confident I can get close if I chose to. That's a peak of doing everything totally strict for months. To see how many people are reading this log, please email me at if you are interested in seeing it. I'll then post it here if I get at least 6 inquiries. :) Yes, only 6.

Here's to the rest of the weekend off!


Thursday, November 26, 2009

It's That Time of Year

The holidays are among us starting today for a lot of people. People eat and then eat some more. Especially Thanksgiving. Does it matter if you pig out this one day? Heck no! Even if you are the strictest of staying the course on your eating, one day will not hurt if you splurge. Heck, even a couple days. The caveat is that you go right back to your normal eating and then stay the course as ususal. Your body can't get "fat" in two days. Don't look at the scale though and freak. You'll probably gain some water weight though depending on your normal diet. It will stream away. ;) Remember, the scale lies all the time so don't use it much.

Enjoy the time with family, eat and be merry!!


Sunday, November 22, 2009

A Program to Increase Your Pull-Ups PR

I could not remember if I had published this and where because I am getting old I guess. After I found it, I figured I would try it again soon. Here it is....

Purely by accident, I just set a new personal record with 22 pull-ups at a bodyweight of 193lbs. My previous best was 18 reps at I believe a slightly less bodyweight (my records for bodyweight are not very good from years ago). In both cases, the pull-ups were performed in a style where the chin just comes over the bar. I had not been training to set a personal record.

For the rest of this article, visit in the Donators area.

Monday, November 16, 2009

Push But Don't Break

I wrote a bit in the internal Cyberpump blog about pushing oneself. Push, but don't break!

Friday, November 13, 2009

Something Stupid

Something Stupid is about me and waiting too long to do something about my computer. And, it was almost disastrous. My hard drive was fragmented and many years old. I should have replaced it. There was only 10,000 files since 1995! I almost had a disaster. Good thing I backed up my files 5 days ago. Norton Ghost is a crappy program by the way for backups. Don't use it.

The good news is no data was lost. But, I waited too long to take care of it and my hard drive went belly up. Mostly due to those stupid automatic updates by Microsoft. I am typing this on my laptop and am waiting for a new computer. This laptop is limited in space and I hate the keyboard. In fact, I hit keys and deleted my whole blog post by accident and had to type it over again! Back up your PC!

Thursday, November 12, 2009

Baked Chicken Salad - Recipe Mentioned via My Tweet

chicken breast tenders - clean under water, etc. so they are wet.

Put italian bread crumbs in a bag. Put chicky in bag. Shake well until covered.

Put in backing dish (pam on bottom). Take your favorite cheese and sprinkle lightly on the top.

Bake at about 350 for an hour...monitor it really for doneness really don't take this exact for time.

Let cool.

Take pieces and cut them into cubes to be throwin into your favorite salid fixings.

Raw spinach (in the pre-washed bags) is the most nutritious. Make sure it's fresh or it's icky.

I like black olives and italian peppers (yellow). Cucumbers too in season. Sprouts, etc. if you like em.

Tuesday, November 10, 2009

The “Nasty Nine” Full Body Workout

by Fred Fornicola

As a rule of thumb, I train my clients with full body workouts and recommend a training frequency of two to three times per week on alternate days. I mainly incorporate compound movements for the hips/legs and torso to stress the major muscle groups and address the arms, lower back, abdominals, hands/forearms, cardiovascular health, etc. on an individual basis. My workouts are structured around joint safety and muscle balance which is orthopedically safe for an individual to handle such movements and plains of motion.

The rest of this article can be read in the Cyberpump Donator's area. It's still just 12 bucks a year to support all the sites on the Cyberpump network! Join and Support Cyberpump!

Saturday, November 7, 2009

Radio Interview with Fred Fornicola


Thanks everyone for the comments. I also wanted to let readers know you can read the comments without clicking the little icon under each of my posts by scrolling to the bottom of the page. :)

Friday, November 6, 2009

The Closet Thing to Real Powerlifting Today

The IPF World's are taking place this week. They are really the original powerlifting federation when we had ONE. The depth of these squats are what they should be. Check out the video:

Now check out a great example of what I don't think powerlifting is. Just one example of these org's with slack rules and equipment (suits, etc.) that have gone WAY overboard. Judging that allow for 1/2 squats at best. Non-locked out benches, and more. I mean it's not atypical for people competing in these org's to out BENCH what they SQUAT or DEADLIFT! Ridiculous!!

Monday, November 2, 2009

What's Going On In High School Weight Rooms?

Jim Kielbaso MS, CSCS

At this time of year, I get to see what’s going on inside a lot of high school weight rooms, and I’ve got to tell you something – it’s downright scary. The four things I see most often are:

1. Lack of supervision

2. Poor technique

3. Poor effort

4. Incomplete routines

Lack of supervision – The problem here usually is not that there isn’t a coach around. The problem is that the coach simply isn’t doing anything. I’ve said it a million times, and I’ll repeat it again – God bless high school coaches for giving up so much of their time to the kids. It’s inspiring to me to see coaches give so much up to work with young kids. What’s uninspiring is watching a coach sit around, not paying attention to what’s going on, not correcting technique, not motivating kids to give better effort and basically not coaching.

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