Sunday Morning Music

Hey There.

It’s the Muscleheaded Blog,
and it’s Sunday.

So, guess what.

Time for another
Sunday Morning Music Post.

Awww…
don’t look at me like that.

Well, ok,
that way’s fine.

Anyhoo…
Our post today is
directly from
my general gym playlist.

Completely random.
I’m not bullshitting —
as it comes up,
I add it.

So, it should be interesting.
Right ?

Music, maestro.

.

Robert Lamm —
You’re My Sunshine Every Day

.

The Cars —
Fine Line

.

Grateful Dead —
Truckin ‘

.

Bettye Swann —
I’d Rather Go Blind

.

Robbie Dupree —
Brooklyn Girls

.

Association —
No Fair At All

.

Bakazou —
Yellow Fever

.

David Gilmour —
The Girl In The Yellow Dress

.

Luciana Souza —
The Waters Of March

.

Al Green —
Belle

.

Donald Fagen —
Morph The Cat

.

Chicago —
Sophisticated Lady

.

Johnny Mathis —
Misty

.

Beach Boys —
From There To Back Again

.

The Souljazz Orchestra —
Rejoice Part Two

.

Bebel Gilberto —
Aganju

.

The Cyrkle —
Red Rubber Ball

.

Linda Ronstadt —
Hasten Down The Wind

.

Chairmen Of The Board —
Give Me Just A Little Time

.

The White Shoes and
Couples Company
” Tentang Cita

.

Blood Sweat and Tears —
Cowboys and Indians

.

Joni Mitchell —
” Coyote

.

Dave Koz —
Honey Dipped

.

Carpenters —
Top Of The World

.

Van Morrison —
Into The Mystic

.

The Police —
Next To You

.

Blues Brothers —
Everybody Needs Somebody

.

The Cure —
” Pictures Of You

.

Have a great week —

HOY !!!!!

Advertisements

Just Another Menace

I wonder—-

Am I the only nutcase
who bobs his head
and mouths the words
to my favorite songs
when I’m listening
to my Ipod in the gym….

Recently, I’ve taken to
taping over my ear buds
to hold them better in
my ears —

my hearing isn’t all
that great these days
(probably due to listening
to loud music for
so many years) —

and it does seem to cut
back on the interruptions
by the more clueless of
my fellow gym-members. 

But this had a secondary
and unexpected result –

–between songs —
(the only time I can hear
the outside world when I’m
taped up like that )
I heard a young woman
behind me describe me
as a “potential menace”.

I dunno if it was because
of my somewhat anti-social
demeanor when I’m in
there working out, or
that the whole tape thing
meant I might turn around
and suddenly step on
somebody who wasn’t
watching where they
were going because I
couldn’t hear em
chattering away
behind me..

Oh jeez,
I’m so torn. 

On the one hand,
I don’t really want
people really thinking
that I’m a menace…

.. despite the fact that
that word, and worse,
has been thrown
rather repeatedly
in my direction
over the years —

– usually because I ride a
big, loud, motorcycle,
but also because,
well, I guess I was
sorta a menace 
as a youngster,
and I’m still
pretty annoying
as a full-grown adult
and 275 pound weightlifter.

On the other hand,
if menace is what I am,
I should embrace it
as the menace I must be.

I should look at it
like a man.
So, I just figure
she liked my ass.

!!!!! HOY !!!!!!!!

.

Sunday Morning Music

musicHiya !!!!!!!!!

Welcome to another terrific
Sunday Morning Music post.

( Well, I hope it’s terrific, anyway.)

You might remember that we
did a special on female artists
on last week’s post….

And I got a lot of great comments on it..
including a couple requests.

My friend Mrs.Fever suggested a couple more,
and I couldn’t resist adding
a few more of my own favorites …..

So, without any further
hemmin and hawin–

 

.

Joseph:
White Flag

.

Nina Simone:
Take Care of Business for Me

.

Brandi Carlile:
Dying Day

.

Amy Winehouse:
Back to Black

.ramones
Dido —
” Thank You ” 

.

Nancy Sinatra —
” Sugar Town ” 

.

Go-Go’s
Head Over Heels

.

Beebs and Her Money Makers –
” CRazy ” 

.b

Ive Mendes —
” Não Vou Fugir ” 

.

LuLu–
“To Sir With Love ” 

.

B-52’s
” Deadbeat Club ” 

.

Petula Clark :
” My Love Is Warmer Than The Sunshine ” 

.

Sade —
” No Ordinary Love ” 

.arob

Judith Durham and the Seekers —
” A World Of Our Own ” 

.

Bebel Gilberto —
” Aganju “

.

Another one by J.D. and Seekers
” When The Stars Begin To Fall ” 

.

Heart
” All I Wanna Do Is Make Love To You” 

.

Beverly Bremers :
” Don’t Say You Don’t Remember ” 

.

Wilson Phillips
” Hold On ” cats

.

Dionne Warwick —
” Walk On By ” 

.

Peppermint Rainbow —
” Will You Staying After Sunday” 

.

Diana Ross —
” Reflections ” 

.

.

Our Album of the Week :

Spanky and Our Gang
” Spanky And Our Gang (1967) “

!!!!!!!!!!!! HOY !!!!!!!!!!!!!!!!

vargas1946

Hey, Work It Out

muscleBeing a gym rat,

I don’t often spend
a lot of time pondering
about important stuff like:

the meaning of life,

the size of the universe,

….. or why women find
wimpy dudes with that
shaved head look so attractive.

A good head of hair,
even if it has gone almond-tree-silver now,
is much better, I think.

(Just sayin’.)

But,
I have often wondered–electric

Just what people did to get/stay in shape
before the modern age of gym equipment.

Ugh….
come on.

An electric belt?

Seriously???

Other than giving
the twins a weird ‘glow’,

…..I’m not sure how it
would help your strength any.

” Hey, buddy —
what’s that buzzing sound??? “

” Awww, pay no mind,1
……. it’s just my testicles
rattling around like a couple
of electrified Ben-Wa balls . “

Nope,
not me, thanks.

But, if you wanna try it,
and I guess,
if you turn it on full blast,

— maybe it would encourage you
to try to bend that steel bar a little harder….

……….. just so you could turn the damn thing off.jiffy

I dunno.

Maybe.

Bending steel bars behind your neck
is kinda over-rated anyway…

There’s not really a lotta practical
applications for that kinda ability.

Nope.

I’m thinking it can’t be all that
good for your neck, either.

And,2
sure,
they’ve always had all kinds of
isometric systems for turning
a 98 pound weakling
into a 140 pound weakling….

Pushing one muscle against another muscle–

Using your own body weight
to make you strong enough to…

….. well,
to lift your own body weight.

Now, I guess if you’re 700 pounds,

— that’d be pretty
impressive weight lifting.

But a 700 pound guy
likely can’t get himself outta bed…3

……. never mind do pull-ups.

And of course,

they had all kinds of weight loss supplements
that were supposed to melt the weight off of ya.

Let’s see —

…. somehow I think the slogan:

Ayds — first aid for overweight “
just wouldn’t cut it today.

Even if Mrs. Bob Cummings
does recommend it.

( I wonder what she looks like in that bathing suit today. )

And neither would this
very helpful and healthful suggestion–4

……. made by a very concerned Tobacco Company.

And I guess you really would lose weight,
if you took their advice.

Whether it was the products,
or the ruined appetite and health
that brought on the weight loss….

well, that’s another question entirely.

And basically, that kinda stuff is still around today.

But, real gym equipment

Just how far does that go back?

I know the ancient Greeks used stone implements
to throw, push, pull and lift.

5They invented the gymnasium —

…. one Milo of Croton would get in shape
by carrying a calf around on his back….

….. and the physician Galen
recommended an early form of
dumbbell called the “halteres”.

The Spartans would pull against horses….

The Cretans would leap bulls.

The Chinese emphasized gymnastics,
the Japanese, early forms of Kendo.

As far as the earliest mechanical devices are concerned…..

In the eighteenth century, 6
a device called the Gymnasticon,
resembling a very early treadmill was patented.

Somehow I just can’t visualize
our resident gym hottie using this thing……..

especially since the IPod hadn’t been invented yet, either.

Rowing machines were invented around the mid to late 1800’s….

But they were clunky, clanky,
and didn’t really simulate rowing all that much.

It really wasn’t until early in the 1900’s,
did inventors attempt to address
the need for specialized fitness machines….

And some of their creations can certainly capture one’s attention.

7This device, for instance.

What you did here was place yourself
on the diagonal rack, and do hip raises,
by grasping the device in the areas designated.

It was essential to adjust the machine
carefully to fit one’s size…

……and then, range of motion
was still quite limited, but……

If it seems to you, that perhaps
it would be easier to do the exercise
on a bench without all that rigamarole,
well….. ok, sure.

You’re just taking all the fun out of it, is all.
8
And, simplicity was the name of the game
when it came to this gizmo.

Your body weight, a spring,
and two handles was all you needed.

Oh, and the rest of this contraption,
of course.

Not only could you do lat pull downs with it,
but you also do side lat pull downs,
and behind the head lat pull downs, and …..

…..well, you could do just about
any kinda lat pull downs.

If you could only have one machine,
this probably wouldn’t be the one to buy, I guess.

Here’s a device I remember
seeing at the Biltmore Mansion years ago…..
9
It’s made for young socialites to keep in shape for horseback riding when the season would make equine outings less agreeable…..

It has a set of reins,
a saddle,

and it even bucked in a
sorta horsey type fashion–
eight of em
due to the eight horse-power electric motor.

There were other settings,
that made the motor whirr in ways
that would make a woman want to ride it,
day in, day out —
if you catch my drift.

But, it might also be noted
that the only place that had electricity
within a 100 miles radius at the time this thing was installed
was the Biltmore Mansion.

It’s good to be the king.aa

This is one
you’re sure to find neat-o.

A lady, preferably dressed
suitably for a Victorian gymnasium.

….would fasten the belt
around either side of her torso,

and then by leaning forward and back,

—–would cause the device to move her back and side muscles,
in a dignified and non-sweat producing manner.

Ok…. so it really wouldn’t help
get ya in shape all that much.a

But the back and forth motion
could count as cardio, right ?

Personally, I think one that would
encourage women to wear their lingerie
while exercising would suit me better.

Much better.

It slims the hips,

…. while jiggling the whole
feminine mechanism around.

What’s not to like?

Hey–
don’t be such a spoil-sport, man.a1

………. those are real silk stockings!

I guess you could always revert
to dumb-bells, or free weights…..

As long as tight leotards were required.

Jeeez…

so what’s wrong
with that idea, now?

Alright, hard case….

……… here’s a vintage exercise machine
that you might actually like.

9bWhat you’d do here is ….

Well….

Wait.

Ummm….

I think you would move the…..

Then, adjust t….

Put your le…

Ummm….

Just what in the name
of Chester Cheeto did that thing do????

.

HOY!

edwarddancona

Premature Articulation

legdayI dunno if you can picture this or not…..

I was in the gym yesterday morning to work legs,

…. as I am, on that day of the week and time every week,

for I dunno how many years (decades) now….

And as you may know, this time of year is when all the newbies invade gyms all over the country,

a large number of whom, at least, are motivated on the basis of:

some half-baked cockamamie New Years resolution to lose 177 pounds in a month,

fitnessdeviceor:

to use that oh-so-subtle gift membership from hubby who justified it by saying that all the cardio machines have TV’s,

…… and since you’re only watching soaps all day, anyway….

or:

the idea that somehow a teaspoon of peanut butter and a half an hour on a rowing machine twice a week will cancel out 44 years of neglect and build 20 pounds of new muscle in the 3 weeks before the complete loss of interest fully kicks in ….

3But, I digress.

Anyway, I was loading up my working weight on the leg sled,

….and I had one of my ear buds out, for some unknown reason…..

I hear the voice of a 20-something newbie behind me say:

Hey — look at POP over there loading up all that weight ” …

Now, if you’re a regular reader, you already know how I woulda normally reacted.

Let’s not go into that… judges aren’t cheap, ya know.

But , this is the new, streamlined, ultra-cool, less-bad-tempered, less-bad-mouthed, less-sucker-punch-the-dummy-in-the-solar-plexus me.

I turn around and simply give him a look that woulda re-soured buttermilk–

then, jumped on the implement, and pressed out 15 full range reps at 1350 pounds each.

Five sets altogether, multiplied by fifteen, multiplied by 1350.

You can do the math, but it’s a good start to leg day.

I turn back around, and the punk and his friend have suddenly taken the bullet train to invisible ……. they are nowhere to be seen.

This, my friends, is an example of what I like to call Premature Articulation

And it can be a real tragedy for those who suffer from it.

It’s symptoms include:

An irritating tendency to shoot your mouth off when you have no idea what you’re talking about….

A dangerous habit of calling a certain middle aged weightlifter who is stronger than four of you, and already has adjustment problems with the whole fucking concept of getting older, “POP”……

An obvious lack of any muscle mass….

And a flabby, completely out-of-condition body that is inexcusable for a man of around 22.

If you suffer from this sad and very serious condition, there are several things you can do about it.

You know, like dieting and exercise.

OH, and like shutting up and staying away from that guy in the future.

……… ‘Cause I’m not that sure he really has changed all that much.

HOY!

me

Using Your New Years Gym Membership

todayYes, It’s that time of year again….

This is when gyms sell more memberships than all the rest of the year….

…….. It’s New Years Resolution time.

mmmmm hmmmm….

Now,
I’ve got nothing against the idea of changing your life for the better.

Far from it –

I’ll spend a lot of time each and every day preaching the benefits of diet, exercise and supplementation to anybody who’ll listen.

resoThe problem with these New Years resolution things is the utter transience of them.

Most (85-90%) of the people who buy a gym membership in January will not be using it in April.

And, from years of hard experience as a Certified Strength Trainer, I can tell you why that is so.

(Even though, if the truth was told, a lotta gym chains would rather not see you except at renewal time. )

Let me tell you how the average new gym member experience goes……

The new prospective member walks in, is met by a sales person who takes some basic information, gives em a tour of the facility, signs em up, and gives em a membership card.

Now, the member is asked if they want a trainer. If so, more information and money is taken, and a trainer is assigned/picked.

This is where the experience goes left or right… ’cause most people don’t spring for the trainer…..

………. that means, they’re on their own.

And those same ‘most people’ haven’t a clue on how to proceed from that point.lol

And so, most folks end up doing something I call “newbee see, newbee do”.

This mainly consists of riding exercise bikes and walking treadmills, while watching people who have no idea what they’re doing using the machines, in the hopes of figuring out how to work them.

Of course, working out successfully is just taking a road trip to somewhere you’ve never been…. you don’t just follow other cars on the highway – — you gotta have a map – a plan.

Those other cars might be going somewhere entirely different, out for a Sunday drive,  or maybe they’re just following another car who’s following everybody else – everybody ends up getting to the same place – nowhere.

It’s like that 70’s joke bumper sticker:
“Don’t follow ME, I’m LOST, too”.

This lack of a plan or program is what kills people’s initial enthusiasm about going to the gym.

They stop going, and thus, their money, time and enthusiasm ends up getting wasted.

patrick

But it’s natural they get to feel that way, because:

They feel lost, overwhelmed, out of place…

… they’re afraid people will see them doing an exercise wrong and laugh at them,

… they’re worried they are wasting their time,

… they’re concerned what they’ll look like in Lycra,

… or they feel like they don’t fit in.

— All of these feelings are due to the lack of a program.

(And– after all, nobody looks good in Lycra.)

Now, I’m not saying you oughta sign up for 2738 prepaid sessions with a trainer-

– the truth is, five to ten sessions should give you all the basic fundamentals you need to work out efficiently and successfully on your own. If you can’t afford that, you can learn the routine yourself. Most trainers spend their time directing people through the same workouts week after week –

– the main benefit for the client is the motivation and monitoring the trainer provides.

The program is pretty much set on the first couple sessions…
only the intensity level and resistance really changes.

Sure, changes can and are made from time to time to the program, but overall this is not anything complicated.

What I’m saying here is that you shouldn’t ever feel like you can’t do this with just a little help…

and your Ole Buddy Muscleheaded is here to try to get ya hooked up fer nuthin.

Having been a Trainer myself, it’s not that I don’t want your money.

Email me,
and I’ll tell ya where to send me all the money you want .

Ahem.

Seriously, though….

– A position I had years ago that I enjoyed immensely,
(unfortunately, working for a company that treated their employees abominably, and is now out of business ) was as a “Training Mentor”… talking to members and the public about their goals, teaching people how to work with weights & machines, as a free service of the gym.

The gym’s logic being that the more involved people are, the more money they’ll end up spending, and the more referrals the gym’d get.

Once the member was acclimated, I would turn them over to an individual trainer, or simply continue to provide guidance as needed so they could work out on their own.

It was a damn good idea that fizzled in the search for almighty corporate profits, which should come as no surprise to anyone.

Anyhoo…..

I left and went back to what I like and specialize in – strength training, which I still do on a part time basis, when it doesn’t interfere with my own workout schedule, or my fulltime job.

Feel free to consider any counsel given as a public service of this here blog.

(but — no refunds)

What I’m gonna do here is give you folks who don’t give a hoot and holler about this subject a chance to bail…

…… the rest of this is gonna be pretty dry detail on workout stuff.

You can check out my Muscleheaded Gym blog for other fitness stuff you might like!

Just pull up the main page, and search for the topic you’re interested in.

Still with me?  awesome

Alrighty! ..

let’s get down to brass slacks,

..err..class tracks…

— you know….

that dry, detailed, workout stuff.

One thing you must realize is that working out at home isn’t the same thing as working out in a gym.

Sorry, it just ain’t.

Those home-gyms are okay for an occasional day when you don’t have a lot of time, but that 20 minutes a day, three times a week to look like a fitness model crap just ain’t in anybody’s sphere of reality.

It’s all smoke and mirrors – only concentrated effort, in a gym environment, will provide the correct focus, motivation, and top quality equipment to get ya where you wanna get.

It’s basically a very small investment in a very important person- yourself. There’s no substitute for being around people with the same goals and interest in fitness, having that special time and place for YOU – watching other people’s progress- the whole deal goes into keeping you motivated and on track.

(Leave your cell phone in your car- you’re not taking no calls – you’re at the gym. This is your time.)

AOL ran some stupid headline recently “Don’t Spend Hundreds on a Gym, a Bosu Ball gives you a great workout for $60,”

BULL. Just how stupid do they think the public is, anyway?

(Wait. Don’t answer that…)

Lounging around on a glorified Hoppity-Hop for 20 minutes ain’t gonna do you any more good than me trying to increase my mind power by tugging on my hair.

I spend 15-18 hours weekly just working out-

You really think I’d do that if I could watch TV & flop around on a balloon to get the same result?

Come on.

All I care about I strength — raw power.

And that ain’t gonna cut it,
…. for me,
or for you either, no matter what YOU care about, if you want results.

Avoid gimmick diets and exercise programs.

Suzanne Somers may look good on her workout tape, but not because of that stupid program she pitches, but because SHE has a trainer, and a dietician, and a cook, and goes to the gym.

And just doing push-ups with a rotating handle aren’t gonna make you look like a UDT-SEAL no matter how many times you do ‘em. He knows that, I know that, and now, so should you.

Because it’s not all about targeting muscle groups- general fitness has to come first.

You might look in the mirror, and see fat around your middle or your butt, and say:
“I need to do some crunches”,
— but that’s not really a solution, in and of itself.

Fat doesn’t burn off of one specific area (“spot toning”) just because you’re working that area.
If fat’s a problem, you gotta burn it off all over.

That means CARDIO in the proper heart rate range (for most people, about 135BPM)

– too slow, and you don’t get the metabolism going,–

– too fast, and you don’t burn fat, just muscle.

In most gyms, there are treadmills with heart rate monitors built in – use em.

Start slow, and try to build up to 30-45 minutes a day, four times a week… results should start
showing pretty quick.

(Bring your Ipod along- the music in every gym I’ve ever been in suffered from serious suckyness. )

Circuit (resistance) training also plays a big part in this deal..

’cause improved muscle tone is what makes your body fun to look at…
(ok, ONE of the things…)

– looking weak and skinny doesn’t look any better than looking obese.

There’s all kinds of ways to weight train.. but if you’re just looking to drop some inches/pounds or gain some ndurance/strength, machines can do you a world of good. These days, you may never even need to touch a ‘free weight’if you don’t want to.

We’ll talk about free weights later, but seen from the
perspective of the new member, free weights require a level of instruction and a learning curve that machines just don’t.

Besides, some people are just too intimidated by the sights and sounds of the weight room to really get into them. That’s jest fahn. No problem-o.

I’m gonna give you a beginners machine-oriented circuit training split that I like to use with new peeples.

This is called a split because instead of working your entire body in one workout a couple times a week, you focus your energies on a couple specific sympathetic muscle groups one workout, a couple different ones the next, and the rest on the third workout of the week. The fourth workout of the week, you only do 45-60 minutes cardio. ( you do 30-45 mins cardio after each workout days 1-3.)

Days 1-3 can be spread out a rest day apart.. and should take 45-60 minutes (before cardio).
Note that I said cardio AFTER your circuit training.

Numerous studies have shown cardio is most effective for fat burning and even recovery when done after circuit training.

Setting a machine for how much weight (resistance) you want to use is the first thing you’ll need to do before using it. If you’re new to the gym, this can cause some consternation. If you use too much weight, you could conceivably hurt yourself, — too little and you’re wasting your time. No worries.

One way of determining how much weight (resistance) that you should use is called the 3(12/RM) system… 3 sets of 12 reps, at 65%1RM.

OK- I know that sounds complicated, but it’s not really.

1RM is equal to the maximum amount of weight you can do for 1 rep (only) without rest. This is called ‘maxing out’ – and this weight should NOT be used for working out.

What YOU want, is to figure out your ‘working weight’ on a specific device or exercise… and that normally falls somewhere around 60-75% of your 1RM weight.

But, how do you figure that without ‘maxing out’?

Well, if you start out with a very light weight, try it out for a rep or two, then work up to a weight level wherein you can get 12 good repetitions out, but be working hard to get that last rep, and then recover enough after 2 minutes to get 12 more, you are there. That’s your working weight on that machine or exercise. Do that for 3 sets of 12, and then move on to the next implement. Then, every 30 days or so, add 5 pounds to your working weights.

By slowly adding resistance, you’ll be gaining strength and endurance, while continuing your metabolic progress.

(Obviously, you’re gonna need a little notebook or pad to keep your routine and working weights in, as well as tracking your progress.)

I like to say that machines are ideal for beginners, because they tend to ‘force’ proper form…
that is, your body is placed in the proper position by the design of the seat and the way you interface with it, so you can focus on pushing or pulling instead of worrying about a lot of details.

There are often instructions right on the machine to show you how it works, and what muscle groups are being utilized. Still, there are a couple things to keep in mind.

As a good general rule, your back should never be ’rounded’ on any exercise.

“Rounded” means that your head is arched forward toward your toes, chest in,
–as opposed to “Naturally Arched”: (head & shoulders slightly back toward your heels, chest out.) Naturally arched is generally the position your body should be in during circuit training.

Don’t be tempted to go too heavy and skimp on reps. This is a good way to hurt yourself, tear your tendons and other connective tissue up for no good benefit.
If you can’t push it ‘clean’ for 12, lighten it up.

Going “too light” and adding reps is ok for building stamina and warming up, but the 3(12/RM) formula is clearly the most effective for building muscle, strength, and general fitness.

You know the saying “what goes up, must come down”?
Well, machines work that way, too. If you push weight up, it must logically come down again.
Don’t just concentrate on pushing- contracting your muscles and controlling the weight on the way down is just as important. In other words, once you get to the limit of the machine’s movement, you’re only half way done with the rep. Control the weight all the way – start to finish.

Please- Don’t slam the weight down.
Some gyms will actually exclude you for this.
… in my gym, you’ll just get a dirty look…. probably from me.

I like to stop just short of the bottom and top, hold the contraction for a second, inhale, then continue with the next rep.

Breathing is always good. Don’t hold your breath when exercising.
Breathe deeply and naturally. You can inhale on the positive eccentric, exhale on the negative, or just breathe.

(I know some wise guy out there is saying “What about when BLOCKING??” Well, buddy, if you know about blocking, you don’t need a primer on weight training, do ya? Stop wastin your time jerkin around on the internet and get to the gym!
and remember… Butt down, Head up. )

Oh, and one other thing….

– proper nutrition, hydration, exercise, and supplementation all go together.

Don’t just go ape shit on one, and ignore the others. We’ll talk more about these others soon enuf, but a good place to start is cutting out all excess sugars and fats, get plenty of protein, stop smoking, drink at least 64 ounces of water per day, and add a vitamin supp as well as BCAA’s and L-Glutamine.

Remember Muscleheaded’s Rule Numero Uno:
HYDRATE, HYDRATE, HYDRATE!

(actually, that’s number two…
number one is “Stay Away from the Snack Bar”.)

Here’s your training split.

Every gym should have these machines, or a bench for them. If the one you’re looking at doesn’t, don’t sign up. Email me, and I’ll find you a real gym in your area.

Day 1 (upper body): Chest, Incline, Tricep Press, Bicep Curl,

Laterals, Overhead Press, Pec Dec Flyes

———— plus 30-45 minutes cardio
.

 

Day 2 (leg day): Hack Squat, Leg and Calve Press, Leg Curl,

Leg Extension, Butt Blaster, Hip Abductor

———— plus 30-45 minutes cardio
.

 

Day 3 (ab-back): AbCrunch, TorsoRotation, Back Extension,

Long Pull, Lat PullDown, Seated & TBar Row

———— plus 30-45 minutes cardio
.

 

Day 4 : 45-60 minutes cardio only

.

Ok. Let’s say you’ve got yer mind made up.
Damn it, you’re gonna do dis thang.

But, you don’t wanna do it halfway.
You’re a balls to the wall kinda guy
(– or gal (in which case, tits to the wall…)
— and you want to know lots more.

Hey – say no mo.. cause there’s lots mo to no.

Whatdaya wanna talk about?

Supplementation?

Diet?

Free Weights?

Motivation?

Choosing a Gym?

You say you got questions?
Well, email em to me, and I’ll send you a private answer.

Or, if you ain’t shy, just post em in comments, and I’ll answer ‘em there.

Whatever makes you happy.

S’alright? S’alright.

Now, Go Get It.

eatcleantraindirty

Disclaimer
…. and various legal crap to keep my walnuts outta the fire:

The following post and any other posts of mine are strictly for entertainment-information purposes only, and are not to be taken as medical advice or any other kind of advice for that matter; the information expressed are the opinions of the author, who is not a Doctor. ( but wishes he had that kinda spending money. )

See your doctor before entertaining any ideas of using any of this entertainment for your own entertainment.
Get it?
Got it?
Good.