Today will be my final blog update because I am getting ready for my presentation which means I have to export my blog and send it to all of my evaluators and I don't want to be adding new posts onto whayt they already have to read. Seeing as how the year is practically over and I just finished my narrative I don't really know what to talk about because I just said everything in the narrative so right now I'm a little out of ideas.
So right now I would just like to thank everyone for reading over the past four months. I know these blogs aren't super exciting so I tried to make mine readable, I hoped that worked out. I would also like to thank Jarrett Powers who is currently in Cinnci hitting up strip clubs and doing tons of coke, at least that's what he told me he might just be grading AP essays who knows. Jarrett is the best mentor ever and I am super happy he was willing to work with me. He also still owes me 10 dollars so I hope he hasn't forgotten about that.
Also in one of our earlier mentor meeting one of his life rules, which was a question not a rule, was if you knew you would succeed in anything you tried what would you want to do with your life. When he asked me that question almost three months ago I didn't have an answer, and for a while after that I didn't know. But one day after I got done lifting and was heading home it hit me. If there was one thing I could do and know I would be successful in I would become a natural bodybuilder. Over the past four months I thing I have realized a passion I have and once I get done with boot camp towards the end of October and get settled into where I get shipped I am going to find a bodybuilding competition and enter it. Hopefully I will do this and not embarrass myself but even if I do it is something I will not regret and will be able to say I did it.
Monday, June 6, 2011
Wednesday, June 1, 2011
Leg day
As you may have realized from reading this blog leg day is my favorite day of the week. The reason I love doing legs is because it is hard and most people don't like them, also I can lift real heavy so that always makes me feel good. Since today was the senior trip I had almost no friends at school and the few I did have had a lacrosse game to play like a bunch of buttfaces so I was alone for the last part of the day. During seventh period I went to the trainers room, laid down, ate my third meal of the day, grilled chicken breast and a banana with 32 oz. of water, and just relaxed. After that I met up with my buddy Norm and asked him if he could open the weight room early for me and being the awesome guy he is he obliged. I got in there around 3:10 EST and hopped on the elliptical for I think 27 minutes or so, all I know was I stopped once I had burned 250 calories. After I finished up I started loading the bar up for squats, my all time favorite lift. I decided to forgo my typical 4x8 workout and do a 5x5 while going really heavy. After my first three warmup sets I started off with 385, child's play I know, and banged that out. After that set I decided to see how heavy I could go. So after my next three sets at 405, 420, and 435 respectively I loaded 455 on the bar to set a new personal record. The most I have ever squatted previously was 455 once in March I think so this was a bit of a jump but if you don't push yourself how will you ever realize how good you can be. I stepped under the bar gave a loud yell and proceeded to lift the shit out of that weight. Once I re-racked the weight I felt pretty awesome because that is pretty heavy, not bad for a 17 year old. Once I finished squats you know what it was time for? MORE SQUATS! I stripped off the 25's and two plates to make the bar 225 and the did another 5x5 set of front squats ending with 275 on the bar. So now you are thinking wow this kid is pretty hardcore I wish he was my son, and that is understandable because lets face it, I go quite hard. After this heavy duty squat session I must be done with legs right? Are you kidding me why would I ever stop? Now it's time for lying hamstring curls where I do 3 maybe 4 sets? I don't really remember but I do know they all had 12 reps so that's something. "Alright this kid has done 13 or is it 14 sets of heavy legs surely he doesn't have anything left in the tank to keep going". Have you ever met me? I literally do as little physical activity as possible during the day so I can be fresh for my lifts, of course I'm not done. It's time to do quad extensions. Hop on, load it up, rep it out, rest, repeat. Four more sets of 12 and I'm done with that. "Dear lord he has done four exercises and either 144 or 132 repetitions is he a Saiyan?" I wish. Saiyans are the ultimate warriors in the galaxy, it would be an honor to be a Saiyan. Next up it is seated hammy curls. As I did previously I hopped on, loaded it up, repped it out, rested, and repeated. This time I stopped at 3 sets because I was getting cramps and decided that it was time to say enough's enough and stop. "Finally kid's an animal." Now it's time for biceps. I'm not going to go into full X rated graphic detail but just know it was long, hard, sweaty, and I finished exhausted with an amazing pump.
I started the day thinking because I got in there so early I would be able to leave early and go watch the lax game even though I hate lacrosse. I started working out at 3:10 you know what time I finished? 5 effing 45. I was pissed. I started lifting about 45 minutes before usual and ended about 10 minutes before I normally do. Can someone please tell me how the hell that works? I did five more sets than normal and seven more minutes of cardio and somehow that took 35 minutes. I must have ripped a hole in the space time continuum and transported myself into the future, that is the only logical reason as to how it happened. Anyhow I'm already starting to feel a little sore so tomorrow is most likely going to suck satans nipples, so I have that to look forward to.
I started the day thinking because I got in there so early I would be able to leave early and go watch the lax game even though I hate lacrosse. I started working out at 3:10 you know what time I finished? 5 effing 45. I was pissed. I started lifting about 45 minutes before usual and ended about 10 minutes before I normally do. Can someone please tell me how the hell that works? I did five more sets than normal and seven more minutes of cardio and somehow that took 35 minutes. I must have ripped a hole in the space time continuum and transported myself into the future, that is the only logical reason as to how it happened. Anyhow I'm already starting to feel a little sore so tomorrow is most likely going to suck satans nipples, so I have that to look forward to.
Monday, May 30, 2011
Summer sports
Today I was outside playing basketball, even though I might be the worst basketball player in the world seriously sometimes I still dribble with two hands, but it got me thinking about summer activitys. While lifting is my favorite sport, if you can really call it a sport, but isn't the only thing to do during summer that is good exercise so here re some fun activities I can supplement my lifting with. Most of these are good cardiovascular workouts so they will help with fat loss. Also here is the calorie calculator that I used to find out how many calories are burned in a specific amount of time.
Basketball - As I mentioned earlier I'm not very good so I don't play very often but today I was just shooting around for a little and burned around 185 calories in about a half hour. So while it's not my favorite sport it is still a very good option if other people are in the mood.
Biking - This is more as a mode of transportation but is still a good workout. As a kid I would bike everywhere to get around in the summer so biking is lot's of fun and a great way to get from point A to point B if they aren't too far away. A half hour of moderate intensity biking at 12-14 MPH will burn about 340 calories.
Volleyball - Is another really fun game to play over the summer. My good friend Sarah has a net up at her house so over summer we play quite a bit. A half hour of volleyball burns 140 calories, not bad for punching a ball over a net.
Swimming - Swimming is my favorite summer activity because it is so much fun and I live in a place with a bunch of really nice public places to go, and I'm always at Sarah's house and she has a pool so we all awim up there also. A half hour of moderate swimming burns about 250 calories.
Also over summer I plan on working at Brooktondale summer camp which means I have to chase kids around all day and not make too many of them cry (I made one kid cry twice last year. He though I would just sit back and let him hurl insults at me, oh no I went right back at him.) but that takes a lot of energy and is a mini workout. So this summer is shaping up to be great with lots of good times and lots of working out.
Basketball - As I mentioned earlier I'm not very good so I don't play very often but today I was just shooting around for a little and burned around 185 calories in about a half hour. So while it's not my favorite sport it is still a very good option if other people are in the mood.
Biking - This is more as a mode of transportation but is still a good workout. As a kid I would bike everywhere to get around in the summer so biking is lot's of fun and a great way to get from point A to point B if they aren't too far away. A half hour of moderate intensity biking at 12-14 MPH will burn about 340 calories.
Volleyball - Is another really fun game to play over the summer. My good friend Sarah has a net up at her house so over summer we play quite a bit. A half hour of volleyball burns 140 calories, not bad for punching a ball over a net.
Swimming - Swimming is my favorite summer activity because it is so much fun and I live in a place with a bunch of really nice public places to go, and I'm always at Sarah's house and she has a pool so we all awim up there also. A half hour of moderate swimming burns about 250 calories.
Also over summer I plan on working at Brooktondale summer camp which means I have to chase kids around all day and not make too many of them cry (I made one kid cry twice last year. He though I would just sit back and let him hurl insults at me, oh no I went right back at him.) but that takes a lot of energy and is a mini workout. So this summer is shaping up to be great with lots of good times and lots of working out.
Sunday, May 29, 2011
End of it all
So there is only one week of English left and I am kinda sad about it. High school is coming to a close and that is a bummer. Most people complain about Ithaca and how there is nothing to do here and they can't wait to leave, I'm kind of the opposite. I love Ithaca and think it is a great city and there is lots to do if you know what you are looking for. Outdoors activity's are amazing here because we live in such a beautiful area.
Anyway since WISE will be ending that means the official end of my project is happening soon but my lifestyle will not change. I have enjoyed my project and the results of it so in my mind there is no reason to stop it. Summer is going to make it a little harder to get in everyday and lift but I am still planning on being there Monday through Friday up until I leave for boot camp on August 23rd. In order to keep up muscle gains and continue losing fat is going to take more planning. I'm going to have to make more of my food and stay strict on my diet meaning I need to keep the carbs and fat low and protein high. Also since it is summer that means that swimming, running, walking, and bike riding are all healthy ways to get around and good exercise options. Another obstical for the summer is that since the construction is going on in the high school the weight room is being moved to Boynton which is a huge pain in the ass. But I will carry on through this hardship and continue apon my quest to get huge.
Anyway since WISE will be ending that means the official end of my project is happening soon but my lifestyle will not change. I have enjoyed my project and the results of it so in my mind there is no reason to stop it. Summer is going to make it a little harder to get in everyday and lift but I am still planning on being there Monday through Friday up until I leave for boot camp on August 23rd. In order to keep up muscle gains and continue losing fat is going to take more planning. I'm going to have to make more of my food and stay strict on my diet meaning I need to keep the carbs and fat low and protein high. Also since it is summer that means that swimming, running, walking, and bike riding are all healthy ways to get around and good exercise options. Another obstical for the summer is that since the construction is going on in the high school the weight room is being moved to Boynton which is a huge pain in the ass. But I will carry on through this hardship and continue apon my quest to get huge.
Tuesday, May 17, 2011
Natural vs. Anabolic
So I was on the internet tonight just stumbling around when I came across a website called True Natural Bodybuilding. I have spent the last half hour or so going through the site and reading what the guy has to say about natural bodybuilding and steroids in bodybuilding and it got me thinking, why do some people choose to stay natural and others decide to go the way of steroids, growth hormone, and insulin like growth factor?
For some people there is a mental block where they consider drugs cheating and they won't do that. Or they think of steroids as what they are, illegal drugs, and won't take something illegal. I myself have no problem with steroids and if someone wants to take them that's their own choice and I have no problem with that. But to me I think that instead of going for the mutant look that most of today's top bodybuilders have a natural physique is much more attractive and impressive.
Steroids aren't a magic pill, shot, or cream they require tons of hard work for the user to achieve the maximum results from them. All of the top bodybuilders bust their asses day in and day out to get to where they are the steroids are just a means to get them past their genetic potential and into adventured territory. However the steroids change the human body to something that is a tool into a massive, lumbering, wad of muscle, bone, and tendons. It takes away the functionality of being big. I don't understand how people like Ronnie Coleman and Jay Cutler get around day to day it's as if they are morbidly obese but they replaced the fat with muscle. The adventure size of the Mr. Olympia (the premier bodybuilding competition in the world) has ballooned about 60-80 pounds in about 30 years. This isn't from taller contestants this is from 5'8" guys weighing a very lean 285 but are simply freaks.
Here is Frank Zane he is considered one of the best bodybuilders of all time. He won 3 Olympias all around 185 pounds in the late '70's.
Now here is a picture of Ronnie Coleman considered along with Arnold as the best of all time. Ronnie stands 5' 9" and would enter contests at around 300 pounds of solid muscle.
Now can you tell me which you think is more attractive? Nine times out of ten Frank Zane is going to win that. This is what most bodybuilders look like and it why the sport is immediately dismissed as full of steroids.
To me natural bodybuilding is more, I don't want to say impressive, but it is more interesting to me because the main thing that influences it is natural ability. Without all of the drugs the thing limiting you is your genetic potential and what you can do with your body. To me seeing the best condition you can get yourself into drug free is so cool because you are realizing your version of perfection and not many people can say they made themselves perfect. That is why I wouldn't take steroids, not because of the health risks the side effects or the fact that they are illegal, but that I want to see how great I can make myself with no outside factors.
I know I got a bit off topic but I don't care.
For some people there is a mental block where they consider drugs cheating and they won't do that. Or they think of steroids as what they are, illegal drugs, and won't take something illegal. I myself have no problem with steroids and if someone wants to take them that's their own choice and I have no problem with that. But to me I think that instead of going for the mutant look that most of today's top bodybuilders have a natural physique is much more attractive and impressive.
Steroids aren't a magic pill, shot, or cream they require tons of hard work for the user to achieve the maximum results from them. All of the top bodybuilders bust their asses day in and day out to get to where they are the steroids are just a means to get them past their genetic potential and into adventured territory. However the steroids change the human body to something that is a tool into a massive, lumbering, wad of muscle, bone, and tendons. It takes away the functionality of being big. I don't understand how people like Ronnie Coleman and Jay Cutler get around day to day it's as if they are morbidly obese but they replaced the fat with muscle. The adventure size of the Mr. Olympia (the premier bodybuilding competition in the world) has ballooned about 60-80 pounds in about 30 years. This isn't from taller contestants this is from 5'8" guys weighing a very lean 285 but are simply freaks.
Now can you tell me which you think is more attractive? Nine times out of ten Frank Zane is going to win that. This is what most bodybuilders look like and it why the sport is immediately dismissed as full of steroids.
To me natural bodybuilding is more, I don't want to say impressive, but it is more interesting to me because the main thing that influences it is natural ability. Without all of the drugs the thing limiting you is your genetic potential and what you can do with your body. To me seeing the best condition you can get yourself into drug free is so cool because you are realizing your version of perfection and not many people can say they made themselves perfect. That is why I wouldn't take steroids, not because of the health risks the side effects or the fact that they are illegal, but that I want to see how great I can make myself with no outside factors.
I know I got a bit off topic but I don't care.
Let's duet in ways that make us feel good
The other day I was making breakfast at my moms house and was making eggs. I was having my usual meal of 3/4 a cup of oat meal and 2 or 3 whole eggs with 2 or 3 egg whites when she got on my case for having my eating habits being to expensive. I told her it was because she was buying food that I liked but didn't really want so she said that I should do the shopping next time so I can buy what I want. I really enjoy shopping in general and shopping for food is no different so on Sunday she said we were running low on food and I should go to the store. I was all excited and headed out with my list and some food in me. Never shop while you are hungry it is so hard to do all you want is the worst food because it tastes so good. I got to the P&C or Tops or what ever its called and after a brief encounter with fellow Wise mate Miriam Bernstein I got down to business. I won't bore you with the details of my shopping trip but I'll just say it was lots of fun and I am looking forward to doing it again next time we need groceries.
Tuesday, May 10, 2011
The big race
Today was the day where I found out just how fat and out of shape triple extra large is and boy was I in for a shock. We didn't get started until 4:21 because there was a race riot fter school and the man with a student disciplinary plan had to take care of that. So once we finally got running everything was going well, until three minutes in. We got a quarter mile in and Swiss Miss needed to take a break. "Alright it's just because he didn't warm up" I'm thinking. Wrong. He was KOed. The man ran a quarter mile and was exhausted, is this was our nation is coming to because (Sorry Ms. Gergely) holy shit that is embarrassing. I wasn't expecting much from reasons I have already listed but boil down to he is fat and out of shape but I am still shocked as to how fat and out of shape the man really is. It's like the Stay-Puff marshmallow from Ghostbusters had a baby with Jabba the Hut, it wasn't pretty. However I would like to give him credit because I doubt many other people would be willing to do something like this knowing they are going to fail and get laughed at so for that I applaud him. But Mr. Powers if you stay on the path you are on this will be you in five years.
So there is that to look forward to. Also he now owes me 20 dollars so I am looking forward to collecting that.
So there is that to look forward to. Also he now owes me 20 dollars so I am looking forward to collecting that.
Sunday, May 8, 2011
Progress update
This is going to be the last progress update I post because I am going to wait until my presentation to show the most recent one.
Previous body fat : 10%
Current body fat: 9%
Previous weight: 182
Current weight: 181
I am happy with the progress that has been going on in the last month. I have been working hard and eating smart and have seen results. However there is still a ways to go until I am where I want to be so I just need to keep putting in the work and the results will follow.
Previous body fat : 10%
Current body fat: 9%
Previous weight: 182
Current weight: 181
I am happy with the progress that has been going on in the last month. I have been working hard and eating smart and have seen results. However there is still a ways to go until I am where I want to be so I just need to keep putting in the work and the results will follow.
Thursday, May 5, 2011
Gay guys love me
Unfortunately this is the beginning of the end of WISE, sad I know, and that means it's time to start getting ready for my impending presentation and all of the jazz that goes with that. Ja Rule and I were able to meet up albeit briefly during lunch today and get some ideas flowing for work I need to start doing. Sidenote I had two cans of tuna and a piece of bread with peanut butter on it while he was eating stuffed crust pizza, snapple, and other high carb food, I just wanted to point out that he is not a healthy person. He wants me to start working on my paper that I have to write, I didn't even know I had to write a paper I really should start paying attention in class. Also I gotta work on some slides, which I might start after this, for my presentation so I can pass English and graduate from high school. Once the meeting of the brains was adjourned we carried on our separate paths for the rest of the day.
Other than the final project work I'm doing Snoop Doggergley dropped some homework on us earlier this we so I need to do that. She gave us a creative project and one of the options was make a playlist with a minimum of 10 songs, so I'm going to make a mix of some songs I like to lift to. I don't think she will enjoy it because my musical tastes are as I have been told by some of my peers, scary. But I have very electic tastes so there has to be at least one song she'll like right? Once I take that list to pound town I'll try and remember to post it on here so everyone can enjoy some of the music I enjoy.
I was in the locker room 8th period today changing for gym, hangin' with my buds when I was told I have a hot body by a gay kid. It made my day.
Other than the final project work I'm doing Snoop Doggergley dropped some homework on us earlier this we so I need to do that. She gave us a creative project and one of the options was make a playlist with a minimum of 10 songs, so I'm going to make a mix of some songs I like to lift to. I don't think she will enjoy it because my musical tastes are as I have been told by some of my peers, scary. But I have very electic tastes so there has to be at least one song she'll like right? Once I take that list to pound town I'll try and remember to post it on here so everyone can enjoy some of the music I enjoy.
I was in the locker room 8th period today changing for gym, hangin' with my buds when I was told I have a hot body by a gay kid. It made my day.
Sunday, May 1, 2011
Tunes
I'm in the gym on Friday getting ready for my lift, I had just finished my preworkout protein, creatine, and caffeine slurry, I had my water bottle filled up and had walked in felling good. One thing I always make sure to bring with me every time I lift is my Ipod. To me that is just as important as my shorts or my water bottle if I'm in the gym. I had just finished up a good heavy set of T-bar rows when I started to feel a little flat. I try and push past it but I just felt flat, like I had nothing pushing me to keep going. I finished my rows and took a quick break from my lift. I went to a corner to try and regroup myself and get back into my normal state of mind that I need to be productive when I decided I didn't like the song playing on the stereo. I went over to my ipod and skipped past the song that was currently playing until I found something I liked and as soon as I found it I flipped back into an energenic mood and finished the rest of my workout with no problem but that got me thinking, can music really make you stronger or faster, or is it all in your head and it's just a placebo effect? Me being the studious student I am decided to see if the every reaching internet had anything on the subject and headed on over to google to look it up. The first link I came across was pretty much all I was looking for. It is an essay written looking over all of the recentish studies done on this topic and summing all of them up in a quick read. The author came to the conclusion that yes indeed music does increase physical performance but the type of music playing makes a difference. Slower seditive music can actually decrease performance and silence is better for activity.
I wasn't very suprised by the results of these experaments and it just reinforced my belief that music is a key component of any workout.
Here is the article I read for this.
I wasn't very suprised by the results of these experaments and it just reinforced my belief that music is a key component of any workout.
Here is the article I read for this.
Tuesday, April 26, 2011
Run fat boy, run
So the week before break I was having my regular mentor meeting with Pudgy Powers and like always we started arguing. This time it was over Jumbo's ability to run a 5k, I said it was impossible and he said he could run it backwards and sleeping, so we set a date, April 21st, where we would go for a five kilometer run together and I could laugh in his face when he couldn't do it. I may or may not have forgotten about it and no showed on Thursday leaving him by himself. I asked him if he ended up running without me and his exact words were "God no why would I ever do that." So today I'm hanging out with some buds in the library playing a fierce game of hangman and Super Size walks in talking smack. He's all "Where were you Thursday cupcake" "5k is nothing" "I haven't run is years because I'm fat and out of shape" you know regular trash talk he also made a few jokes at the expense of one of my teachers who shall not be named. I was starting to get upset because he thinks he can actually run 3.2 miles in one burst with no walking breaks or Burger King rest stops so I put down an official challenge if he can run a 5k I will give him 20 dollars. He upped the stakes by saying he could run it in 25 minutes, that's right the human blob said he could run 3.2 miles in 25 minutes, that's three straight 8 minute miles with an extra .2 added on for fun. This is a man whose diet consists of no breakfast, a double order of school lunch, and maybe some fast food for dinner, child please. So we set a date for Friday after school I told him to make it 6 o'clock because I need to get my lift in but our plans were foiled by the stupid Ithaca relays who think they are all that and can ruin a wager between an overweight out of shape AP and a fit and active young man. However my buddy Riley informed us of an actual 5k race that is going on this weekend and is timed and everything which will save me the effort of timing all three of his 16 minute miles, so that will be nice. But plus size Powers says he has things to do which is false unless he is getting gastric bypass surgery which might be a good option for him, but I am going to try and get him to do it because he really needs to start getting exercise or else he is going to die young, fat, and alone. I will update everyone on how badly he fails this task as soon as I can and if he pukes I will be sure to post pictures.
Sunday, April 24, 2011
Spring Break
AW MAYNE it has been a while since I have done one of these. I apologize for the break in action but this has been a crazy week, I have been going H.A.M. for the last few days so it has been hard to update.
This week was odd because we didn't have school all week it was tougher for me to get into the weight room but I persevered and found ways to workout. The weight room was open Monday, Wednesday, and Friday early in the a.m. so I had to wake myself up to get in and workout. I made it down Monday and Friday but was unable to workout Wednesday morning Tuesday was a long night and I needed my sleep. On days where I couldn't lift it took it upon myself to get some exercise because I feel like a big fat fatty when I don't do anything so I made myself go running. For most people this isn't a huge deal but I HATE long distance running, it is one of my least favorite forms of exercise because is sucks. But I blocked out the hate of it on Tuesday, and Wednesday I laced up my sneakers, put my earbuds in and went running. There is a nice loop in my neighborhood that is about three miles, mostly uphill, and it takes me about 25 minutes to run that. The fact that I am so slow is also probably a big reason I don't like running. I was surprised that I was sore on Wednesday morning, my calves were tight and so were my quads but that also probably because Tuesday night was a hardcore rave, ask Mrs. Gergely she was there. Instead of going to the gym on Wednesday I went for another run and felt great right after. Once you start to get in better shape things like running aren't that bad and once you do it enough you start to like it. This happened to me with sprint I was forced to run so many for football that eventually I started to enjoy them and get better and better. So hopefully the same thing will happen with running, because running outside is way better than cardio inside, also you can do it at home instead of having to go to the gym.
I am excited for the upcoming week because it means I get to back to school and get back to my regular schedule which I prefer have. I like it when we have school because it helps me do the things I need that I would miss if I was at home.
This week was odd because we didn't have school all week it was tougher for me to get into the weight room but I persevered and found ways to workout. The weight room was open Monday, Wednesday, and Friday early in the a.m. so I had to wake myself up to get in and workout. I made it down Monday and Friday but was unable to workout Wednesday morning Tuesday was a long night and I needed my sleep. On days where I couldn't lift it took it upon myself to get some exercise because I feel like a big fat fatty when I don't do anything so I made myself go running. For most people this isn't a huge deal but I HATE long distance running, it is one of my least favorite forms of exercise because is sucks. But I blocked out the hate of it on Tuesday, and Wednesday I laced up my sneakers, put my earbuds in and went running. There is a nice loop in my neighborhood that is about three miles, mostly uphill, and it takes me about 25 minutes to run that. The fact that I am so slow is also probably a big reason I don't like running. I was surprised that I was sore on Wednesday morning, my calves were tight and so were my quads but that also probably because Tuesday night was a hardcore rave, ask Mrs. Gergely she was there. Instead of going to the gym on Wednesday I went for another run and felt great right after. Once you start to get in better shape things like running aren't that bad and once you do it enough you start to like it. This happened to me with sprint I was forced to run so many for football that eventually I started to enjoy them and get better and better. So hopefully the same thing will happen with running, because running outside is way better than cardio inside, also you can do it at home instead of having to go to the gym.
I am excited for the upcoming week because it means I get to back to school and get back to my regular schedule which I prefer have. I like it when we have school because it helps me do the things I need that I would miss if I was at home.
Sunday, April 17, 2011
Halfway update
I figured since the marking persiod just ended and we still have a little time left to work on our projects before the presentations are due I should do and update on what I am looking forward to doing for the rest of the year.
Unfortuanatly we only have something like 32 days of high school left, a bummer I know, and in those 32 days there is a lot to get done. I have to continue working on my WISE project, I have to keep dpoing work for other classes so I can graduate, keep your fingers crossed, and I have to get ready for my presentation at the end of the year. JP the AP has be hasseling me lately about getting my plan for the presentation ready so last Friday we got a basic outline filled out so I know what I'm looking to do. After beining in half of the english department we figured out we needed a creavie aspect of the presentation and I decided on making a powerpoint. Now I know my last English powerpoint didn't go so hot, mostly because I did it in about 20 minutes, but this one is going to be good I promise.
But before I can get to that point I still have to keep working on my project in order to get to the end result I want. There are a few thing left on me that I need to work on so in a short list here are most of them. First I need to keep working my shoulders hard. I have never really done shoulders as much as I should have but a little more than a month ago I realized this and started hitting them twice a week, Wednesdays and Fridays. I have noticed good strength gains since then which means they are growing, so I just have to keep it up. Next is I want to get rid of the remaining fat on my midsection. There is still a patch of body fat that is covering my lowers abs and I want to get rid of that in order to bring out the definition of my abs and obliques. Third I want to widen out my lats. They are getting there but aren't as far along as I would like to see them. I need to focus more on standard grip pull ups for them to really start popping. Lastly I want to get more separation in my quads. They are starting to get cut up but I want them to get grainy and hard. I just need to keep my cardio up and frequent in order to get this. Pretty much what I need to do I keep my cardio high my calories low and my workouts intense. If I can get all three of these things right I should be in great shape when it is time for my presentation.
Unfortuanatly we only have something like 32 days of high school left, a bummer I know, and in those 32 days there is a lot to get done. I have to continue working on my WISE project, I have to keep dpoing work for other classes so I can graduate, keep your fingers crossed, and I have to get ready for my presentation at the end of the year. JP the AP has be hasseling me lately about getting my plan for the presentation ready so last Friday we got a basic outline filled out so I know what I'm looking to do. After beining in half of the english department we figured out we needed a creavie aspect of the presentation and I decided on making a powerpoint. Now I know my last English powerpoint didn't go so hot, mostly because I did it in about 20 minutes, but this one is going to be good I promise.
But before I can get to that point I still have to keep working on my project in order to get to the end result I want. There are a few thing left on me that I need to work on so in a short list here are most of them. First I need to keep working my shoulders hard. I have never really done shoulders as much as I should have but a little more than a month ago I realized this and started hitting them twice a week, Wednesdays and Fridays. I have noticed good strength gains since then which means they are growing, so I just have to keep it up. Next is I want to get rid of the remaining fat on my midsection. There is still a patch of body fat that is covering my lowers abs and I want to get rid of that in order to bring out the definition of my abs and obliques. Third I want to widen out my lats. They are getting there but aren't as far along as I would like to see them. I need to focus more on standard grip pull ups for them to really start popping. Lastly I want to get more separation in my quads. They are starting to get cut up but I want them to get grainy and hard. I just need to keep my cardio up and frequent in order to get this. Pretty much what I need to do I keep my cardio high my calories low and my workouts intense. If I can get all three of these things right I should be in great shape when it is time for my presentation.
Wednesday, April 13, 2011
Red Flag
Hopefully this is my last red flag ever, I passed last week and the week before that I got a D which is passing so lets hope I'm done after this one.
How much time did you spend on your project this week?
This week I have spent eleven hours on my project. Nine of them being hands on and the other two doing research.
What did you do that was hands-on?
I picked things up and put them down. Also I moved heavy things from one place to another different place then moved it back again.
What research did you do?
Research done this week was real. I ready a bunch of words about nutrition and High Intensity Training. I became very learned from this
Did you meet with your mentor?
Not yet but I am meeting with he who shall not be named on Friday.
Do you have at least three journal entries?
Yes I do.
Were you in class this week?
I was in class on Monday and will be there on Thursday.
How do you think your fulfillment of the requirements were this week?
My fulfillment of the requirements this week has been excellent. I have done a bunch of hands on work and have also done a bunch of reading for my next research post which will be released soon.
What are your plans for next week?
Continue to on my path to fitness, like Goku when he is killed by Raditz in the first season of DBZ and then have to go to the after world and has to travel Snake way in order to train with King Kai and save the world from the Saiyan invasion. I'm pretty much Goku.
How much time did you spend on your project this week?
This week I have spent eleven hours on my project. Nine of them being hands on and the other two doing research.
What did you do that was hands-on?
I picked things up and put them down. Also I moved heavy things from one place to another different place then moved it back again.
What research did you do?
Research done this week was real. I ready a bunch of words about nutrition and High Intensity Training. I became very learned from this
Did you meet with your mentor?
Not yet but I am meeting with he who shall not be named on Friday.
Do you have at least three journal entries?
Yes I do.
Were you in class this week?
I was in class on Monday and will be there on Thursday.
How do you think your fulfillment of the requirements were this week?
My fulfillment of the requirements this week has been excellent. I have done a bunch of hands on work and have also done a bunch of reading for my next research post which will be released soon.
What are your plans for next week?
Continue to on my path to fitness, like Goku when he is killed by Raditz in the first season of DBZ and then have to go to the after world and has to travel Snake way in order to train with King Kai and save the world from the Saiyan invasion. I'm pretty much Goku.
Monday, April 11, 2011
Class post
7 things I want to accomplish in the next week
1.) Lift five times
2.) Do cardio at least three times at 20 minutes each session
3.) On cardio off days make sure I am doing abs
4.) Learn at least one new lift or variation of a lift
5.) Continue trying H.I.T.
6.) Run outside at least once
7.)Keep going steady on my research
5 things I should talk to about my project
1.) Dr. Andrew Getson
2.) Personal trainer at Island Health and Fitness
3.) Norm
4.) Lou Ferrigno
5.) Arnold Schwarzenegger
3 things I should talk to my mentor about
1.) My end of WISE presentation
2.)The patented rules to prominence
3.) How to be a successful person
7 things I want or need to know more about
1.) High Intensity Training
2.) High Intensity Interval Training (It's different than High Intensity Training)
3.) Research on former and current bodybuilders
4.) Look up new exercises
5.) Fun easy nutritious meals
6.) Quick healthy snacks
7.) Shoulder workouts
1.) Lift five times
2.) Do cardio at least three times at 20 minutes each session
3.) On cardio off days make sure I am doing abs
4.) Learn at least one new lift or variation of a lift
5.) Continue trying H.I.T.
6.) Run outside at least once
7.)Keep going steady on my research
5 things I should talk to about my project
1.) Dr. Andrew Getson
2.) Personal trainer at Island Health and Fitness
3.) Norm
4.) Lou Ferrigno
5.) Arnold Schwarzenegger
3 things I should talk to my mentor about
1.) My end of WISE presentation
2.)The patented rules to prominence
3.) How to be a successful person
7 things I want or need to know more about
1.) High Intensity Training
2.) High Intensity Interval Training (It's different than High Intensity Training)
3.) Research on former and current bodybuilders
4.) Look up new exercises
5.) Fun easy nutritious meals
6.) Quick healthy snacks
7.) Shoulder workouts
Sunday, April 10, 2011
Progress update 4/10/11
Well this is my second full progress update so far and I have to say that everything is going nicely. I am continuing to get leaner and leaner while my strength increases which means I am gaining muscle. The fat is coming off well and I am noticing major improvements all over the place.
I just took my body fat measurements and I am currently at 10% body fat which is great. I started the project at 14% so a loss of four points is huge. This feeling is very rewarding and lets me know all of my hard work is paying off.
My weight is currently at 182 the same as it was last month. I'm not very concerned about my weight not going down because what matters are the results in the mirror and those continue to show up. The reason my weight has maintained at 182 is while I'm losing body fat I am also gaining muscle.
So far I am very satisfied with my results but I am not completely happy. The project is going quicker than I had expected it to but that is a positive thing. Some things that have helped me the most so far have been dietary changes. I am not on a strict diet but when I am eating I think about what is in the food, if it is good for me, if it has too many carbs or not enough protein. Also bringing in my lunch has been a very good thing. Now I am able to rely on good nutritious food that I made to fill me up instead of changing, not always there school lunch. That has been great.
I just took my body fat measurements and I am currently at 10% body fat which is great. I started the project at 14% so a loss of four points is huge. This feeling is very rewarding and lets me know all of my hard work is paying off.
My weight is currently at 182 the same as it was last month. I'm not very concerned about my weight not going down because what matters are the results in the mirror and those continue to show up. The reason my weight has maintained at 182 is while I'm losing body fat I am also gaining muscle.
So far I am very satisfied with my results but I am not completely happy. The project is going quicker than I had expected it to but that is a positive thing. Some things that have helped me the most so far have been dietary changes. I am not on a strict diet but when I am eating I think about what is in the food, if it is good for me, if it has too many carbs or not enough protein. Also bringing in my lunch has been a very good thing. Now I am able to rely on good nutritious food that I made to fill me up instead of changing, not always there school lunch. That has been great.
Powers patented rules to promonence
This has been the first regular meeting Red Hot Chili Powers and I have had in quite some time, like three weeks. This one was notable because Donny Mills was out of town on Thursday and Friday leaving none other than J-Boogey in charge of the school. He ran that ish like a boss during those two days, so much so that President Obama gave him the key to the world over the weekend. It happened, I was there.
Rule #1 A successful man is one who can lay a firm foundation with bricks others have thrown at him.
This rule is along the lines of what doesn't kill you makes you stronger although getting rocked in the face with a brick would be a bummer. But once you get out of your coma and out of the hospital, go through rehab to learn how to walk again, and learn masonry no one can stop you.
Rule #2 The key to failure is trying to please everybody.
Failure and success are much closer than you would expect. All it takes to become one or the other is a few small things and trying to please everybody by spreading yourself to thin is a surefire way to fail. After a while you cannot keep up with the weight of everybody pulling at you and you are bound to rip.
Rule #3 The most important single ingredient in the formula of success is knowing how to get along with people
This is one of Jabroni Jumpping Jarrets favorite rules, in fact he likes it so much that in the beginning of the year he gave Riley and I each a copy of "How to Win Friends and Influence People" so we could become popular. It didn't work. But I got the message he was trying to send which was that if people like you and get along with you it makes everything easier and more things will go your way.
Rule #4 Don't confuse fame with success. Lindsy Lohan is one; Elizabeth Dole is the other.
Now adays it is so easy to become famous that you need no certain talent or ability, getting punched in the face or falling down is all it takes. So if you see a famous person don't assume they are successful because you never know they may have just been in the right place at the right time.
Rule #5 Success means having the courage, the determination, and the will to become the person you believe you were meant to be.
This is my favorite rule of the week mostly because it has to do with self determination and will power. The only thing holding you back is yourself all of the other reasons you give your self are excuses if you really want to do something there is no wrong just do it.
Rule #1 A successful man is one who can lay a firm foundation with bricks others have thrown at him.
This rule is along the lines of what doesn't kill you makes you stronger although getting rocked in the face with a brick would be a bummer. But once you get out of your coma and out of the hospital, go through rehab to learn how to walk again, and learn masonry no one can stop you.
Rule #2 The key to failure is trying to please everybody.
Failure and success are much closer than you would expect. All it takes to become one or the other is a few small things and trying to please everybody by spreading yourself to thin is a surefire way to fail. After a while you cannot keep up with the weight of everybody pulling at you and you are bound to rip.
Rule #3 The most important single ingredient in the formula of success is knowing how to get along with people
This is one of Jabroni Jumpping Jarrets favorite rules, in fact he likes it so much that in the beginning of the year he gave Riley and I each a copy of "How to Win Friends and Influence People" so we could become popular. It didn't work. But I got the message he was trying to send which was that if people like you and get along with you it makes everything easier and more things will go your way.
Rule #4 Don't confuse fame with success. Lindsy Lohan is one; Elizabeth Dole is the other.
Now adays it is so easy to become famous that you need no certain talent or ability, getting punched in the face or falling down is all it takes. So if you see a famous person don't assume they are successful because you never know they may have just been in the right place at the right time.
Rule #5 Success means having the courage, the determination, and the will to become the person you believe you were meant to be.
This is my favorite rule of the week mostly because it has to do with self determination and will power. The only thing holding you back is yourself all of the other reasons you give your self are excuses if you really want to do something there is no wrong just do it.
Wednesday, April 6, 2011
Red Flag
How much time did you spend on your project this week?
This week I have spent around 12 hours on my project this week.
What did you do that was hands-on?
Rippin' and tearin', muscle fibers that is. Also lots of cardio which is not very fun.
What research did you do?
I did tonz o research this week. I did research for my supplement post my post yesterday and for any upcoming post on nutrition that is in the works.
Did you meet with your mentor?
Not yet but I am meeting with The incredible AP on Friday.
Do you have at least three journal entries?
I think so, this might be my fourth. I'm not super sure and its way to much work to look it up.
Were you in class this week?
I was in class on Monday and will be there on Thursday.
How do you think your fulfillment of the requirements were this week?
My fulfillment of the requirements this week has been excellent. I have done the most research this week than ever before and am also posting about it more often.
What are your plans for next week?
To keep on keepin' on.
This week I have spent around 12 hours on my project this week.
What did you do that was hands-on?
Rippin' and tearin', muscle fibers that is. Also lots of cardio which is not very fun.
What research did you do?
I did tonz o research this week. I did research for my supplement post my post yesterday and for any upcoming post on nutrition that is in the works.
Did you meet with your mentor?
Not yet but I am meeting with The incredible AP on Friday.
Do you have at least three journal entries?
I think so, this might be my fourth. I'm not super sure and its way to much work to look it up.
Were you in class this week?
I was in class on Monday and will be there on Thursday.
How do you think your fulfillment of the requirements were this week?
My fulfillment of the requirements this week has been excellent. I have done the most research this week than ever before and am also posting about it more often.
What are your plans for next week?
To keep on keepin' on.
Tuesday, April 5, 2011
Backaggeddon
Today was back day and as you can see for the title it was a doozy. I started out like I always do with some pull up variations. I did a couple of sets of 15ish reps maybe a little more, not bad seeing as how when I started this project I was hitting four on a good day. Next I hit up some T-bar rows going with a pyramid of four sets each of eight reps going from one plate to two to three and finally four each with no rest in between. I did this pyramid three times total which was challenging. Next up was barbell rows with a wide grip in order to give more isolation to the lats. In order to go wider you have to drop the weight because you are isolating a muscle group making it weaker than if you were doing a more inclusive compound movement. Still I went heavyish making the last set difficult. Next on the list was standing upright rows. While the upright row is also a great shoulder exercise it is also great for targeting the traps. I did this for 5 sets of 12 with minimal rest. After this I was winded so I took a breather while I loaded up the bar for one of the most difficult lifts out there the hang clean. In stead of doing cleans straight through I like to vary it up so for my first set I did 12 reps of a basic clean. For my second set I did a progression, which consists of a shrug, a high pull, and a clean. I did that progression six times through. For my final set I did four power cleans from the ground. After this I was exhausted and had to take a quick break. Once I was back in action I did some shrugs a quick 4x8 which was surprisingly tough. I think it was the combination of being deep into my back workout and heavy weight that made it difficult but it sure was fun. Once I crossed off shrugs I was almost at the finish line, only one thing stood in my way, reverse flys. I quickly busted out four sets of eight and was done, except I decided to see if I couple preform any pull ups. I got two. So yeah I was pretty much exhausted. Once I got done with back I did some quick biceps, incline curls, alternating arms curls and some quick preachers nothing to wirte home about. Once I was done with the fun stuff I had to hop onto the elliptical to start burning away my excess calories. I spent twenty minutes on there and burned 250 calories almost exactly.
Monday, April 4, 2011
NO WHEY!!!!!
For the fitness enthusiast such as myself you know that while a solid diet cannot be supplemented there are things that you can add into your diet to assure you are meeting the requirements your body needs in order to do what it is you are asking of it. I am not a huge fan of all of these special supplements that the kids use these days that promise to "Get ripped fast" "Get huge" "SHREDDED SIX PACK AND LOTS OF BODY OIL" but that doesn't mean I am against all supplements. If you read any articles anywhere about supplements the first thing they will tell you is that you cannot replace a good well rounded diet and that is spot on. Without the basic nutrition building blocks you are throwing your money away. A good multi vitamin cannot replace eating fruits and veggies. Creatine can't make up for eating lucky charms for breatfast, pizza for lunch, and burgers for dinner. Without eating a wide variety of healthy foods you cannot get big and strong it is as simple as that. However if you eat your broccoli, pick a salad instead of fries, and consciously chose healthy foods filled with vitamins minerals and other good natural ingredients supplements can be a valuable asset for someone trying to improve themselves.
The reason I am bringing this up is because I recently spent some time (an hour and a half) on bb.com looking for some new protein powder. I was doing this because my tub is almost out and the price rose from 28 bucks to an outrageous 35 dollars and I was not having any of that so I spent the rest of my night looking for cheaper alternatives that fit my needs. I finally settled on SciVation whey, a ten pound jug for 70 bucks. I realized while I was buying it that I'm not actually saving any money than if I had stuck with my current powder but oh well variety is the spice of life. It can't hurt to try new things, especially from a trusted brand like SciVation. Also I had a coupon for 10% off and I saved money by not having to order two five pound containers sepratly so over all I saved about 15 dollars, not bad. Especially if I had gone to GNC or Vitamin World, I don't get why anyone would buy anything there, everything is marked up at least 20%, but thats a different story.
I only take three supplements they are whey, a multi vitamin, and creatine. I take Optimen by Optimum Nutrition which I find to be a very good mutli. For 24 dollars I get two months worth of pills which are very easy to take, three a day, and help to ensure that I am getting all of my vitamins and minerals that my diet my lack or help to make sure I go above and beyond my daily value of essential nutrients. The creatine I take is micronized creatine by Higher Power Nutrition. For 15 bucks I got 500 grams (great value) which will last me approxamatly 1000 years so if my math is correct that like a dollar a week! Amazing I know. Creatine is naturally produced by the body but not in lager amounts a good source is red meat but buying it is much more efficent and easier. What creatine does for the body is it aids in the production of ATP which I like the bodys gasoline required for movement and physical activity. While you exercise you use ATP for energy and eventually you run out the creatine lets you produce more and replenish lost ATP fast so you can do more work in less time leading to more muscle hypertrophy and eventually more gains. Also with extended use (2-6 weeks) it can make muscles harder, more defined and larger, which is always a good thing.
Time in regards to supplementation is vary important. Professional bodybuilders are meticulous about there dosage amounts and times because there is a best time for everything. I will avoid going into depth about feeding and fueling your body and save it for another post but will stick to the best times to take your supplements. For someone like myslef
Apon waking while you are eating your breakfast this is the best time to take your multi. Getting it in the morning is also easier to remember and will help ensure regularity which is key. Taking about 20-25 grams of protein beofre you lift is advised because it minimizes muscle lose while lifting and gives your body something to use immediatly to help repair fibers. Taking 5 grams of creatine with your protein is recommended because if helps provide your muscles with more energy which will enable you to train harder. Once you are done working out as soon as possible you should take around 50 grams of protein to aid with growth. Whey is ideal in this situation because it is absorbed very quickly. Also another 5 grams creatine will help in your recovery.
It's really late and I need my eight hours minimum in order to be at optimal levels tomorrow so I'm going to end it there and if there is anything I missed I will go back and address it in a later post.
The reason I am bringing this up is because I recently spent some time (an hour and a half) on bb.com looking for some new protein powder. I was doing this because my tub is almost out and the price rose from 28 bucks to an outrageous 35 dollars and I was not having any of that so I spent the rest of my night looking for cheaper alternatives that fit my needs. I finally settled on SciVation whey, a ten pound jug for 70 bucks. I realized while I was buying it that I'm not actually saving any money than if I had stuck with my current powder but oh well variety is the spice of life. It can't hurt to try new things, especially from a trusted brand like SciVation. Also I had a coupon for 10% off and I saved money by not having to order two five pound containers sepratly so over all I saved about 15 dollars, not bad. Especially if I had gone to GNC or Vitamin World, I don't get why anyone would buy anything there, everything is marked up at least 20%, but thats a different story.
I only take three supplements they are whey, a multi vitamin, and creatine. I take Optimen by Optimum Nutrition which I find to be a very good mutli. For 24 dollars I get two months worth of pills which are very easy to take, three a day, and help to ensure that I am getting all of my vitamins and minerals that my diet my lack or help to make sure I go above and beyond my daily value of essential nutrients. The creatine I take is micronized creatine by Higher Power Nutrition. For 15 bucks I got 500 grams (great value) which will last me approxamatly 1000 years so if my math is correct that like a dollar a week! Amazing I know. Creatine is naturally produced by the body but not in lager amounts a good source is red meat but buying it is much more efficent and easier. What creatine does for the body is it aids in the production of ATP which I like the bodys gasoline required for movement and physical activity. While you exercise you use ATP for energy and eventually you run out the creatine lets you produce more and replenish lost ATP fast so you can do more work in less time leading to more muscle hypertrophy and eventually more gains. Also with extended use (2-6 weeks) it can make muscles harder, more defined and larger, which is always a good thing.
Time in regards to supplementation is vary important. Professional bodybuilders are meticulous about there dosage amounts and times because there is a best time for everything. I will avoid going into depth about feeding and fueling your body and save it for another post but will stick to the best times to take your supplements. For someone like myslef
Apon waking while you are eating your breakfast this is the best time to take your multi. Getting it in the morning is also easier to remember and will help ensure regularity which is key. Taking about 20-25 grams of protein beofre you lift is advised because it minimizes muscle lose while lifting and gives your body something to use immediatly to help repair fibers. Taking 5 grams of creatine with your protein is recommended because if helps provide your muscles with more energy which will enable you to train harder. Once you are done working out as soon as possible you should take around 50 grams of protein to aid with growth. Whey is ideal in this situation because it is absorbed very quickly. Also another 5 grams creatine will help in your recovery.
It's really late and I need my eight hours minimum in order to be at optimal levels tomorrow so I'm going to end it there and if there is anything I missed I will go back and address it in a later post.
Thursday, March 31, 2011
Research
What are some of the best basic exercises to do in order to build muscle?
There are thousands of lifts, body weight exercises, and machines out there that are all designed to do the same thing, build muscle. However some are more effective than others, others are for specific body parts, and some are for toning or gaining striations. While all of these exercises are good there are three lifts that are in a class of their own and truly deserve all the hype they get.
The first of these grade A lifts is the bench press. This is the most popular and widely preformed free weight exercise out there and for good reason. The bench press this the best way to work almost every muscle in your upper body. When done correctly the bench press uses the pectorials, triceps, and deltoids in order to move the bar. All three of these groups are worked at throughout the lift, the deltiods and pecs are first targeted when you lift up the weight and lower it to your chest, once you start to push all three groups are activated and used to move the weight away from you. the reason is is so effective is because you are using some many different areas that when they all work together you are able to move heavier weight which leads to building bigger muscles.
The second lift of the three is the deadlift. The deadlift is one of the ultimate lower body exercises because it incorporates your hamstrings, quads, glutes, and spineus ecrectus. You start with a barbell at your feet your legs shoulder width apart, however that can vary depending on what kind of deadlift you are doing but for simplicity this is just a basic deadlift. You grab the bar with your hand a bit wider than your feet, make sure to keep your back straight, and stand up.
The final and best lift out there is the squat. Squats are truly the king of bodybuilding. The squat is not just a lower body lift in fact if you regularly squat it will increase almost all of your other lifts! To do a proper squat you start with your feet a little over shoulder width apart or more depending on preference, I like to have my feet touching the outside of the rack I feel like I get better hamstring and glute activation this way. Once you get your feet set you simply sit down until your legs are parallel to the ground. This is very important because if you fail to go to low you are not engaging all of the muscles and are leaving out a huge part of the range of motion. Once you are at 90 degrees you push through your heels and stand up sounds easy right? Wrong. The squat is as physically taxing as weightlifting get there is only one other lift I have ever done that even comes close, on squat day you better be ready to bring it.
These three lifts are all so good for one huge reason, they require several groups in order to be preformed. If done properly these lifts will works every single muscle in your body because they are the best of the best.
There are thousands of lifts, body weight exercises, and machines out there that are all designed to do the same thing, build muscle. However some are more effective than others, others are for specific body parts, and some are for toning or gaining striations. While all of these exercises are good there are three lifts that are in a class of their own and truly deserve all the hype they get.
The first of these grade A lifts is the bench press. This is the most popular and widely preformed free weight exercise out there and for good reason. The bench press this the best way to work almost every muscle in your upper body. When done correctly the bench press uses the pectorials, triceps, and deltoids in order to move the bar. All three of these groups are worked at throughout the lift, the deltiods and pecs are first targeted when you lift up the weight and lower it to your chest, once you start to push all three groups are activated and used to move the weight away from you. the reason is is so effective is because you are using some many different areas that when they all work together you are able to move heavier weight which leads to building bigger muscles.
The second lift of the three is the deadlift. The deadlift is one of the ultimate lower body exercises because it incorporates your hamstrings, quads, glutes, and spineus ecrectus. You start with a barbell at your feet your legs shoulder width apart, however that can vary depending on what kind of deadlift you are doing but for simplicity this is just a basic deadlift. You grab the bar with your hand a bit wider than your feet, make sure to keep your back straight, and stand up.
The final and best lift out there is the squat. Squats are truly the king of bodybuilding. The squat is not just a lower body lift in fact if you regularly squat it will increase almost all of your other lifts! To do a proper squat you start with your feet a little over shoulder width apart or more depending on preference, I like to have my feet touching the outside of the rack I feel like I get better hamstring and glute activation this way. Once you get your feet set you simply sit down until your legs are parallel to the ground. This is very important because if you fail to go to low you are not engaging all of the muscles and are leaving out a huge part of the range of motion. Once you are at 90 degrees you push through your heels and stand up sounds easy right? Wrong. The squat is as physically taxing as weightlifting get there is only one other lift I have ever done that even comes close, on squat day you better be ready to bring it.
These three lifts are all so good for one huge reason, they require several groups in order to be preformed. If done properly these lifts will works every single muscle in your body because they are the best of the best.
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