Archive for March, 2017

I am only several weeks into my Spring Training work out and I am already starting to get fast.

My goal this year was to run 3 miles in under 21 minutes and I want to run 400 meters (One lap around a track) in under 1 minute.

Last week I ran 3 miles in 21:07, but unfortunately I haven’t been able to train on an outdoor track since the last snow storm in NYC.

I am also starting to lose weight.

This year I bulked up to 178 lbs and tonight I weighed in at 171 after work.  My goal is to start April 1st at 170 lbs and then keep cutting down until I am under 155.

April and May are when I lose the majority of my body fat and I have slowly started to tighten up my diet.

If you haven’t started your cardio or cutting down on your calories you better start NOW, if you want to get ripped this (more…)

Spring is finally here!  The sun is out longer, the birds are chirping and the snow is finally start to melt in beautiful Staten Island.  So what does it mean for most bodybuilders?

Its time for Spring Training.

Time to increase the cardio, decrease the calories and remove all of the body fat.

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Since January 1st I have been INSANELY busy. Between getting slammed at work, I also studied and finally passed a licensing exam at work and my wife is also 8 and 1/2 months pregnant.

Fortunately, none of this had any affect on my training, but it did affect my blogging.  Now that some of my schedule has cleared up, it’s time to kick it into another gear and start getting serious.

This year I want to focus on retaining my mass.  I feel like the last several years I have been cutting my calories too low and losing too much mass when I get cut up.  I never have a problem getting a 6-pack, but I want to also keep some solid muscle after I cut down.

My motto this year is “burn off the bodyfat, don’t starve it off” And by that, I mean that my workouts need to be harder and more consistent, so that I cut my body fat more from the gym and less from the kitchen.

Don’t get me wrong; I understand the importance of dieting, especially when it comes to getting cut.  But, I feel like I have more potential in becoming a better athlete through my training, than I do from just dieting down every summer.

This is my premliminary training  program for this season:

Monday: Chest/foremars

Tuesday: Legs, calves, cardio

Wendsday: Back

Thursday: Cardio

Friday: Shoulders, calves

Saturday: Cardio

One of my goals are to run 3 miles in at under 21 minutes and I also want to start doing more sprinting on the track.  When you get older (37) you don’t lose as much stamina as you do speed.

Rarely, do you see someone in their 30’s or 40’s working on their speed.  All across N.Y.C I see ton’s of people my age outside using long and slow distance running, but the truth is when you get older, stamina and endurance aren’t the problem.

You need to work on your speed.

Another area I want to work on hard are my back and calves.

For my back; I am going to focus on shrugs, bent over rows and weighted chins.   My shrugs need to be over 450lb’s and on occasion, I can do chinups with over 70 lbs hanging off me.

For the other bodyparts, I just want to maintain as much strength and mass as possible.  Right now I am around 172 lbs and I plan on losing at least 20.  With that amount of body weight loss, it’s inevitable that I am going to experience some strength losses, but I still want to be able to throw up some decent numbers at a low bodyweight.

And finally, I have a second book coming out soon that goes into my philopophy of heavy lifting and fast running.

My 3rd book is going to be about using sprint workouts to remove bodyfat.  Sprinting is the holy grail of cardio for body fat loss and it is very underutilized in this country.

Good luck.

-John