How To Transform Your Physique #85

The last 3 days I did a little experiment. I pushed the sled 3 days in a row. And, I seemed to get in better shape each day believe it or not.  Yes, I had to be VERY careful but the sled allows me to be very deliberate and high intensity without worrying about tweaking something. Pushing the sled is like doing sprints...but I am basically walking!  I didn't expect to adapt as fast cardio wise. My recovery time was reduced each day.  I obviously cannot keep this up, but this again points to the ability to do short bursts of higher frequency to get the body to make some gains.  I am trying an experiment in the bench press for the next month.  Keep in mind that my mind is pretty open about workout routines as anyone who has seen my KTA program can attest to this.  KTA is really a shocker program based on the Blacksmith theory as I call it.  Old time Blacksmiths didn't have the option of resting a day in between sessions. They were right back at it. And, they adapted.  I do believe the hands and forearms are somewhat unique though. After all, we use our hands and forearm muscles constantly during the time we are awake.  Even in the shower, shaving, and brushing your teeth...you use your hands. 

The "rebound effect" is something that can be manipulated but it can be very much hit or miss unless you have a very well thought out and disciplined program.  Train too much into overtraining territory and you might get injured or be too far into the hole to recover and rebound.  There are also a lot of other variables that can put a monkey wrench into this tricky tactic for gains.   So, I am experimenting with short and radical routines a bit and using myself as the lab rat. :)

I forgot to mention I even added weight to the sled in the course of the 3 back to back days.  My body obviously got the message it needed to adapt and adapt NOW. I don't expect it to continue and won't be stupid and continue to pull sled again tomorrow or the next day.

How to Transform Your Physique #84

Boy, time sure is flying by. Pretty soon snow will be here. I am already thinking about ways to jog/run the hill in the winter time. There is no way my root hog will be left out in the garage during the winter.  Or, if it is it will be covered up and not used with all the sand and salt.  We continue to really like the lawn mower push with the Root Hog. It really blasts your upper body as well as lower body. 

I have really noticed that it's getting harder to drop that last portion of bodyfat compared to 5 years ago. Ah, it sucks getting old. ;)  I have been working very hard with hill running and the root hog.  And, of course mostly bodyweight strength training.  I again notice I don't need to eat very much to sustain myself.  It also reminds me of how much I used to eat when I was younger. I would blow up like a blimp if I ate that much today!

My son is going off to college this week. I've trained him since he was 12 down the basement in our home gym. I will miss our Saturday workouts.  I told him he is going to have to scope out someone to spot him he can train to spot and work out with as well (maybe).  I had something like 4 different training partners when I was in college.  Typically they had no set routine and were game to train the way I was. The result was always good gains for them because it was consistent hard training with the basics.  No magic formula needed.  I told him he could just add sets to get his work in if necessary as it becomes very dangerous to go hard to the end of a set with someone who doesn't know how you lift let alone with NO spotter whatseover.  Not smart.  He'll be better equipped though overall as I have seen the weight room.  My son has recently learned the role of proper nutrition in overall body composition.  He's learned it at a much younger age than me. Much younger.  As a teenager, forget it.  I ate everything and anything. ;)

How To Transform Your Physique #83

My training and diet are still on target. I am now down below in bodyweight before my vacation. But, I am sure my muscle is up a bit as well.  My son tried the oatmeal that I make and liked it. He needed a good food item for breakfast when he goes away to school.  A tub of oatmeal lasts longer and is better than a breakfast cereal.  It's just plain Quaker Oats cooked in the microwave. I add cinnamon and a few raisins.  I go exactly by the serving of 1/2 cup.  It's long burning stuff and it fills you up nicely.  And, of course, lots of fiber.

Fred Fornicola is a trainer.  Wait, you say. You knew that. No, Fred Fornicola IS a REAL trainer.  Fred is constantly thinking about how to make workouts effective given constraints thrown at him that might come with each individual. He's one trainer I would trust to train my kids.  And, for me, that's a big deal. Safety while being effective is always part of his equation. As I have said plenty of times, you can not train if you are injured!  Fred's latest article on running is spot on. In fact, I took his advice and went to a local neighborhood BIG hill (grass!) and talk about a good cardio workout without the joint stress.  I loved it. He's also been firing suggestions my way to help with my lower back.  It's been much appreciated Fred, thanks!  Frankly, Fred knows his stuff and long time Cyberpump readers are probably aware of this already.  Fred tells me he's going to start up an online training service. If you are looking for some help in your training even for a short period of time to get back on track, contact Fred.  I give him the highest recommendation.  You can visit his site at http://www.premierepersonalfitness.com/

The hill running was a great change of pace as well. I did 7 trips up and down the hill. I think it was somewhere around 75-100 yards up the hill. Yeah, it's a pretty big hill. It's not a nice grade to it as well. It's only 5-7 minutes from my house.  I walked the first one and then had about a 50% speed up and not an all out gut busting full speed sprint.  I focused on having good running form.  It was an excellent workout and I was done in about 15 minutes.

How to Transform Your Physique #82

Fred just posted a video on YouTube of a drop sets example. Check it out:



Last post I mentioned I would share a video example of squatting. I wasn't saying to not squat.  What I was saying is that very heavy squats done improperly for low reps will kill most people if they do it for awhile.  If not now, later they will pay the price.  Again, some people can get away with murder lifting with bad form.  Most cannot.

Here is an example of how squats can mess you up long term. This guy is a nationally ranked powerlifter.  Watch how he back lifts this heavy squat and gets hip tuck in the bottom.




Fred sent me a good quote:

"Use exercise as a means of improving your health and functionality. When certain types of exercise become counterproductive to these means, it's time for you to reevaluate and consider." - Fred Fornicola

I live by this quote!

Heavy Squatting

" I would not have anyone squat long term and I know that sounds cut and dried but there are plenty of ways to work your legs without spinal compression and exposure."
I should have been more clear. Squatting with a heavy weight such that they become back lifts more than working the legs is definitely not recommended for the long haul if you ask me. 

I will post a good video example in my next entry.

How to Transform Your Physique #81

We went out to eat yesterday (Sunday).  I was able to stay the course and not cheat. I was only slightly tempted.  I had a plain grilled chicken breast sandwich.  The side was two small pieces of melon.  Saturday I pulled the sled and this time I wasn't as wiped out after which is good.

My low back is still not feeling the greatest. I am still at a loss for how to get it so it doesn't feel inflamed all the time.  It doesn't matter what I do these days. No getting worse but lately no getting better either. I won't give up though.  I will remind everyone why I am dealing with this today (again).  Deadlifts and squats are not only effective but they can be total body destroyers as well especially if done improperly for a long period of time and with heavy weights.  I would not have anyone squat long term and I know that sounds cut and dried but there are plenty of ways to work your legs without spinal compression and exposure.  Note I said long term.  And, I mean the majority of mere mortals like myself out there. Not the genetic freaks who can get away with things like round back deadlifting without effect.

If you want to know what I had for breakfast today, simply look at other entries. Yup, boring and exactly the same!  Lunch and dinner as well. I did have smoked salmon for lunch though.  Grilled chicken for dinner was on the menu as well.  Spinach salads (raw) was eaten at both. I had a protein bar as a snack about 2ish.

Yesterday I did some free squats alternated with push ups and crunches. I did 3 cycles of 25 for each.  Then, did a fast walk for about a mile to get some more activity in to burn some calories.

How to Transform Your Physique #80

The sled kicked my butt again yesterday. But, not before I added another trip! My speed on my pushing of the sled has increased but part of it is due to technique to keep the sled moving better.  The result is I have to complete the trips faster.  It was hotter than hades too so that made it harder.  But, I can tell I am getting in better condition.  I can tell I have dropped some of the vacation eating weight gain.  I never use the scale as the absolute measure and frankly no one should. It does not differentiate between muscle and fat loss. Or, fat gain versus muscle gain. 

My diet remains constant. My breakfasts are exactly the same. My Carlson's lemon flavor Cod Liver Oil arrived so I added a tablespoon of that.  I had grilled turkey breast last night for dinner with my typical spinach salad. 

Since tomorrow is Friday, it's cheat day. But, not as radical as usual.  I am bringing in donuts for my group at work to celebrate a member's company anniversary but I will not have one (or is it two or three!) like I have done in the past on cheat days.  I got invited out for lunch so I will be eating a burrito (chicken).  Of course Papa Murphy's Chicago stuff pizza is on tap for dinner with the cheesecake chaser.  Have a cheat day motivates me to be strict and use it as a "reward" for my efforts and discipline.  I actually look forward to it believe it or not!  It's just a psychological game I play with myself. :)

I didn't get as sore pulling the sled this time which is good.  Tomorrow is the bigger workout for the week.  I am curious how I will feel tomorrow with the one cheat meal now that I am on a roll so to speak with tightening things up....