“From two very senior sources – one incredibly senior source – that he went to the gym after … Lehman was announced as going under. He was on a treadmill with a heart monitor on. Someone was in the corner, pumping iron and he walked over and he knocked him out cold. And frankly after having watched this, I’d have done the same too.”

In my mind's eye, I can see a milquetoast banker laboring in a pathetic attempt to stem the inevitable expansion of his waistline being unexpectedly laid out by an enraged, economically conscious lifter. That I derive pleasure from this mental image does make me feel a little guilty, but not enough to stop me from thoroughly enjoying it.

I have a friend that runs long distance races and sprint triathlons. He trains to a point of ridiculous. His light run is a 7.5 for 45 minutes instead of 8.5 for an hour followed by a swim or bike most days. He is lean, sculpted and confident in the gym. I have clients all the time ask me what they have to do to look like this guy. When I tell tell people that this guy is not healthy they look at me like I have no idea what I'm talking about. Here's the deal. This guy doesn't even consider himself a triathlete. In fact he does these races for fun and doesn't train for specific races. He just does a late sign up for that weekend if he's free. He trains to be in marathon shape year round. 

His idea of fitness is completing a triathlon. But his bodies idea of health is very different. He has a spinal injury that is caused by compressions and impact from running. It is almost unbearable to run, but he keeps doing it anyway. His body is breaking down and soon he will not be able to run anywhere. This isn't limited to endurance athletes. You see guys in the gym everyday that are not competitive bodybuilders that are trying to lift 3 times their body weight on a bench. Why? Who are we all trying to impress.

Exercises have consequences! Continued use injuries like arthritis cannot be repaired. You will have deep joint pain the rest of your life. And for what? If the way you train right now is causing more harm than good is it really becoming healthy? No, it is not! Take a look at your goals. When I was a professional hockey player, I assumed a certain level of pain and injury on a constant basis to achieve my goals. Now that I am looking at being healthy, my training is about being injury free and mechanically sound. I don't lift the heaviest weights I possibly can because there is no reason. 

You have to ask yourself "why" every now and then. Does what you are doing make sense for the quality of your life in the future. This goes for nutrition too. Does it make sense to eat the way you do. If not, it's time for a wake up call. Just because you see people in the gym doing circus act exercises or trying to wear out their treadmill doesn't mean that what they are doing is right for you. Be objective. If you have questions, ask. Let me know how I can help, but I challenge you to look inside yourself and work on real health and happiness that will last a lifetime!

Ryan trains exclusively at Body Rick Fitness in Nichols Hills

For more info or to contact Ryan call 608-1190!

Rack pulls:
225 lbs. (102 kg) 3 x 3
315 lbs. (143 kg) 1 x 1
335 lbs. (152 kg) 1 x 1, but it wasn't pretty. :shock:

Pullthroughs:
100 lbs. (45 kg) 3 x 13

Standing cable crunches:
80 lbs. (36 kg) 3 x 10

DB Sidebends:
60 lbs. (27 kg) 1 x 10

Comments: My form on that last rack pull was... not "perfect." And the sidebends were kinda painful (not in the good way :P ), so I may have gone a little too heavy with it. BUT I GOT IT. Kataklysm/Keep of KalessinDying Fetus/Eluveitie show tomorrow night, so I didn't want to injure myself further.

EDIT: The guys who were at the gym before us had some Disturbed in the CD player, so we totally got to listen to their version of "Land of Confusion." :D

Scegli la seduzione di un pizzo moderno e raffinato per esaltare la tua sensualità. Precious Lift, con le sue coppe ultramodellanti, esalta il tuo fascino, ti fa sentire ancora più seducente e sicura della tua bellezza e ti lascia libera di muoverti in tutto comfort.

In delicato grigio, madreperla e nero, il suo effetto bicolore ti soprenderà per la sua eleganza.

Questo articolo lo trovi in negozio... passa a trovarci...

...

BB bench:
225 lbs. (102 kg) 4 x 1
245 lbs. (111 kg) 1 x 1

Bent-over rows:
135 lbs. (61 kg) overhand grip 1 x 10
135 lbs. (61 kg) underhand grip 1 x 10
185 lbs. (84 kg) overhand grip 1 x 4
185 lbs. (84 kg) underhand grip 1 x 4 1/2
185 lbs. (84 kg) overhand grip 1 x 4
185 lbs. (84 kg) underhand grip 1 x 3 1/2

Standing shoulder presses:
40s (18 kg) 3 x 8

Lat pulldowns:
150 lbs. (68 kg) overhand grip 1 x 8
150 lbs. (68 kg) underhand grip 1 x 7
150 lbs. (68 kg) overhand grip 1 x 7
150 lbs. (68 kg) underhand grip 1 x 6

Tate presses:
40s (18 kg) 3 x 8

Comments: Walking out of a very warm gym into 50 degree (10 C) weather is NICE. *wallow*

This blog is intended for everyone interested in creating a healthier you. Accountability is the #1 power tool to success for most people. It’s too easy to wait, wait until tomorrow, wait until the new year, because for most, it’s not fun, it’s not easy and there is no quick fix but hard work and dedication. That is where accountability comes into play. Be accountable to yourself and everyone on this blog. Be transparent, don’t let me our anyone else get away with excuses. Do it, no excuses only hard work will make a difference. Now let’s all do it together at Blog4Fitness.

Add your workout information to the Cardio, Muscle & Nutrition Diary’s. Let the accountability start to day.

Leg press:
270 lbs. (122 kg) 1 x 10
360 lbs. (163 kg) 3 x 6

Cable station crunches:
100 lbs. (45 kg) 3 x 25

Cable station sidebends:
100 lbs. (45 kg) 3 x 15

Leg curls:
60 lbs. (27 kg) 1 x 10
70 lbs. (32 kg) 3 x 8

Comments: I'm sore and pissed off, and not because of the workout (okay, maybe sore from the workout, now that I think about it). And I'm not entirely sure why. There's a vague sense of things going to shit and me not being able to do anything about it, but I can't narrow it down any more than that. But that's not gym-related, so no more about it.

If you are finding that you are not getting the results that you would like, maybe it's due to one (or more) of the reasons below.

1. You don't have a specific goal
We all go to the gym for a reason. Common reasons include 'To lose weight', 'To get fitter/stronger' or 'To build more muscle'. If you are serious about getting results, these goals are not specific enough. Give yourself a deadline. For example, if your aim is to change your body weight, make it specific by saying 'I want to gain/lose 5 kgs in the next 6 weeks'.

2. You don't keep a training journal
A training journal is your road map to results. If you don't keep one, you don't know where you're going or how fast you are getting there. A training journal can be a program sheet written up by a trainer or your own gym diary. You need to fill this out every session. Write down what exercises you did, how many sets, reps and the weight lifted. For cardio sessions, depending on the machine you use, write down the time, speed, distance, incline or resistance. Because you are documenting your sessions, you know exactly what you have done in each workout and therefore, can try and improve each session.
FULL ARTICLE

Rack pulls:
225 lbs. (102 kg) 2 x 3
275 lbs. (125 kg) 1 x 1
315 lbs. (143 kg) 1 x 1, 1 x 1/2, 1 x 1

Pullthroughs:
100 lbs. (45 kg) 3 x 10

Standing cable crunches:
80 lbs. (36 kg) 3 x 10

Cable station sidebends:
100 lbs. (45 kg) 4 x 10

Hyperextensions:
1 x 10

Comments: I need more sleep.

BB bench:
225 lbs. (102 kg) 5 x 1
135 lbs. (61 kg) 3 x 3 without much rest to work on technique.

Bent-over rows:
135 lbs. (61 kg) overhand 1 x 10
135 lbs. (81 kg) underhand 1 x 10
185 lbs. (84 kg) overhand 1 x 4
185 lbs. (84 kg) underhand 1 x 4

Tate presses:
35s (16 kg) 1 x 10
40s (18 kg) 2 x 8

Lat pulldowns:
160 lbs. (73 kg) overhand 1 x 5
160 lbs. (73 kg) underhand 1 x 5
160 lbs. (73 kg) overhand 1 x 5
160 lbs. (73 kg) underhand 1 x 4

Triceps pressdowns:
100 lbs. (45 kg) 3 x 15

Leg press:
295 lbs. (134 kg) 1 x 10
330 lbs. (150 kg) 1 x 10
360 lbs. (163 kg) 2 x 8

Standing cable crunches:
80 lbs. (36 kg) 3 x 10

Cable station sidebends:
100 lbs. (45 kg) 3 x 15

Leg curls:
60 lbs. (27 kg) 3 x 10
40 lbs. 18 kg) 1 x 8 each leg

Comments: I don't know what the hell it is, but I'm feeling AWESOME. More so than is warranted from the Stimulants, even. :P

We all know combined with cardio, it's an integral part to keeping our bodies in tip-top form. All the experts recommend hitting the weights three days a week.

And I don't know about you, but when I am running short on time at the gym, 99% of the time, I opt for cardio for the fast calorie-burn and drenched body over a slow, deliberate lifting session. I just don't have the 90 min. a day I used to have to spend at the gym.

But I lifted on Sunday for the first time in weeks ... and now I remember why I love it so much ... the burn!

In addition to lifting, I biked Sunday and Monday, which actually uses a lot of upper-body strength. Even today, my arms, shoulders and upper body are hurting something fierce, and now I remember why I used to regularly lift 3 days a week. (As of late, it's been three times a month! Tsk, tsk.)

In order to tighten and tone up again, I know I need to be strength training more often.

But I can't get past the mental hurdle of my cardio obsession. From a (recovering) over-exerciser's standpoint, it's really hard for me to let go of the calorie-burn component of exercise.

And while weight lifting doesn't burn nearly as many calories (for me, per my heart rate monitor) as cardio, the afterburn is what matters most. It makes the biggest difference in how my clothes fit, and how empowered I feel.

Plus, if I'm being completely honest ... I don't want to have to buy a new wardrobe this fall ... that should be an incentive to get back to the weight room.

You'll see me benching with the big boys.

How about you? What does your usual workout routine look like? Is strength training your main focus?

lolcat
funny cat

credit to the picture to icanhascheezburger, icnahascheezburger.com i do not own this picture

Bineinteles, elixirul tineretii nu a fost descoperit insa, dar totusi in ultimul timp au aparut o serie de tratamente si procedee moderne care ne ajuta sa ne pastram un timp mai indelungat un ten frumos si sanatos. Chirurgia plastica este un astfel de procedeu. Astazi, din ce in ce mai multe femei apeleaza la un lifting facial atunci cand doresc sa recapete un ten proaspat ca si in tinerete.

Lifting-ul facial este o procedura chirurgicala care reduce cele mai vizibile semne ale imbatranirii pielii, indepartand excesul de grasime, intinzand muschii de sub piele si repozitionand pielea fetei si a gatului. In acest fel, un lifting facial ne poate face sa aratam mai tineri si mai increzatori in noi insine.

Atunci cand ne hotaram sa apelam la aceasta procedura chirurgicala de intinerire a tenului, trebuie sa ne pregatim pentru operatie cu cateva saptamani inainte, sub indrumarea chirurgului plastic. In principal, este foarte important ca inaintea unui lifting facial sa nu fumam si sa nu luam aspirina cu cel putin 2 sptamani inainte. Apoi, daca facem un lifting facial vara, este indicat sa evitam expunerea indelungata la soare cu aproximativ o luna inainte.

Dupa operatie, este bine sa avem putina rabdare deoarece efectele benefice ale unui lifting facial nu apar imediat. Tenul are nevoie de o perioada de refacere care poate dura cateva saptamani. In tot acest acest timp este indicat sa evitam efortul fizic, baile de aburi ori sauna, alcolul si, bineinteles, fumatul.

Un lucru de care trebuie sa fim constienti toti este ca acest lifting facial nu opreste timpul in loc. Vom continua sa imbatranim si dupa aceasta operatie faciala, dar totusi vom simti ca am inselat timpul cu cativa ani.

BB bench:
185 lbs. (84 kg) 1 x 1
205 lbs. (93 kg) 1 x 1
225 lbs. (102 kg) 1 x 1
245 lbs. (111 kg) 2 x 1

Bent-over rows:
135 lbs. (61 kg) overhand 1 x 10
135 lbs. (81 kg) underhand 1 x 10
185 lbs. (84 kg) overhand 1 x 4
185 lbs. (84 kg) underhand 1 x 4

Tate presses:
30s (14 kg) 1 x 10
35s (16 kg) 1 x 10
40s (18 kg) 1 x 8

Lat pulldowns:
150 lbs. (68 kg) overhand 1 x 6
150 lbs. (68 kg) underhand 1 x 5
150 lbs. (68 kg) overhand 1 x 5
150 lbs. (68 kg) underhand 1 x 5, pause, 1 x 2

Rope triceps pressdowns:
100 lbs. (45 kg) 3 x 15

Comments: No cardio because we had already been in there an hour and a half and I need to get up in 7 hours. Two more weeks after this one, then a one-week break, then... more of this stuff. I'm not burned out by it enough to switch to Westside yet.

Leg press:
270 lbs. (122 kg) 4 x 10

Leg press calf-presses:
270 lbs. + however much Matt was pushing (122+ ? kg) 1 x 20

Standing cable crunches:
80 lbs. (36 kg) 3 x 8

Sidebends:
60 lbs. (27 kg) 1 x 10
70 lbs. (32 kg) 1 x 10
80 lbs. (36 kg) 1 x 10

Leg curls:
50 lbs. (23 kg) 1 x 10
60 lbs. (27 kg) 1 x 10
70 lbs. (32 kg) 1 x 8

Single-leg curls:
20 lbs. (9 kg) 1 x 10 each leg

Comments: Jesus fuck. I feel really good about that 225 (and all the extra stuff done tonight!) even though it's really not much. I don't know if it's the SHOTGUN or a placebo effect (maybe both; there is a gratuitous amount of stimulant in that), but I'm actually improving now, and that delights me like nothing else. :D

On a totally unrelated note, it is 63 degrees F (17 C) with an almost full (bright as fuck) moon and that makes me want to prance around all skyclad and sing praises to the gods of old. I love autumn nights.

Rack pulls:
225 lbs. (102 kg) 3 x 3
275 lbs. (125 kg) 1 x 2
315 lbs. (143 kg) 1 x 1, 1 x 1/2, 1 x 1

Pullthroughs:
100 lbs. (45 kg) 3 x 10

Standing cable crunches:
70 lbs. (32 kg) 3 x 10

Cable station sidebends:
100 lbs. (45 kg) 3 x 15

Comments: +5 minutes HIIT biking. Didn't lock out on that last rack pull (but it "looked pretty" according to Matt), so it wouldn't have counted in competition, but they do deadlifts in competition and not rack pulls, so it's a moot point anyway. Feeling pretty good about that. Let's hope this slight-but-growing pain in the crotch region is just a cramp and nothing serious.

BB bench:
185 lbs. (84 kg) 1 x 3
225 lbs. (102 kg) 4 x 1

Bent-over rows:
95 lbs. (43 kg) overhand 1 x 10
95 lbs. (43 kg) underhand 1 x 10
135 lbs. (61 kg) overhand 1 x 8
135 lbs. (61 kg) underhand 1 x 8
185 lbs. (84 kg) overhand 1 x 3
185 lbs. (84 kg) underhand 1 x 3

Tate presses:
30s (14 kg) 1 x 10
35s (16 kg) 2 x 8

Lat pulldowns:
130 lbs. (59 kg) overhand 1 x 7
150 lbs. (68 kg) underhand 1 x 4
150 lbs. (68 kg) overhand 1 x 3
150 lbs. (68 kg) underhand 1 x 4 1/2

Dips:
Bodyweight -100 lbs. (-45 kg) 1 x 10

For ten years and counting, I have been on a college campus. First as an undergrad, then a master's student, and now a doctoral student. As an undergrad, the beginning of each school year is very exciting. There's high hopes for better grades, hanging with new and old friends, maybe finding a significant other, and of course, the ambitious workout regimen.

Now as a grad student, we know better. We've been so beat down about high expectations and random events, that all we want is some stability and discipline in our schedules. Couple with maturity that comes with age, and you appreciate whatever comes your way in life. Going to the gym and doing my workout is now entrenched in  my busy schedule that there are no useless impractical goals at the beginning of each school year. What happens now is having the joy at watching undergrads go through their obviously high expectations in the gym in early September. Let's see what I've seen of undergrads in the gym just in the past week since school has started again:

• A boy doing lat pull-downs with a weight twice what he can accomplish. Worst form I've ever seen. Whole chest is caved inwards. Arms are shaking. He then moves to the back rows machine. Tries one rep, realizes it's too light and doubles the weight. Then he does a rep, and you can see that he is struggling to pull the bar even with his chest. Commences to do only 4 reps and slams the weight. To top it off, he then gets up, turns around and flexes in the mirror. Hahahaha!
• A guy running in the opposite direction the track. I tell him he's going the wrong way. He tells me, no, it was this way the other day. Proceeds to almost crash into a bunch of joggers going the right way. Changes direction...
• The funniest is seeing guys do the most complicated stretches and routines. I bet those people don't last two weeks in the gym. Three boys, obviously working out together, hold 10 lb weights to their head, lie down and rotate in unison together for like 3 min. We'll see how long that lasts.
• Guys slamming the weight stack on a machine as they finish a set. I hate that! Show some etiquette!
• Guys obviously running on the treadmills and track must faster than they can. If they really ran that speed, they would last at most 5 minutes. Guys doing mad wind sprints on a 1/10 mile track.
• Little skinny Asian workout partners in the gym acting like they've been lifting for 10 years.
• Nothing against weight-challenged people, but I haven't seen so many of them in the gym since I saw Battle of the Yokozunas on ESPN a few years ago.

[caption id="attachment_473" align="alignleft" width="171" caption="Testosterone"][/caption]

You know, the more I think about it, the more I think it's just the guys. When I was at the gym during the summer, it's mostly girls, grad students and old guys. People that have the discipline to keep their workouts even when really busy. The only thing most guys keep doing during the semester is play basketball. I guess it's the whole 18-22 year old boys' testosterone and sexual energy. It's funny because most girls go about doing their workout, but it's quite obvious that guys are well aware of their surroundings, the competition (other guys) and the hot girls around them. I admit, I was like that when I was an undergrad. I wish I was more mature then, but I guess that's not nature's way.

Well, in a month I'll have the gym back to myself. And this annual ritual will once again go back into hiding...