Archive for January, 2019

I am a firm believer that you need some type of cardio in your system.

I don’t care if it is running, tennis, basketball or skiing; just as long as it can improve your cardiovascular system, it is important to add it your routine.

Many bodybuilders don’t do any type of cardio and I think they are insane.

They always say the same response “my workout is my cardio’ but of course we all know that is nonsense, they just stick a needle in their backside.

It’s strange, but I have gotten pretty damn strong while doing cardio and powerlifting at the same time.  You would think it would be a major hinderance, but for me, it’s quite the opposite.

For example, this bulk up season I basically did two 10-minute elliptical sessions a week, that’s it.  And I always did them immediately after squats and deads, just to loosen up my legs.

From that small amount of cardio, not only did I stay injury free, but I squatted and deadlifted heavier than last year.  But more importantly, I lifted heavier at a lighter bodyweight.

I just started slowly getting back into cardio and I am in complete shock by how fast I am already.  Those 2 sessions a week of light cardio preserved a lot of my endurance from last season.

Just this Saturday I almost ran 2 miles in 14 minutes.  That is a time that took me months to accomplish last year.  Usually my spring goal is 3-miles in 21 minutes, and I should reach that really early If I keep at it.

Going forward, next year I might keep the same routine and maybe throw in a 3rd day of light cardio.  Only change is that I am not running during my bulk up, only doing bike, stairs or elliptical.

For some reason running hurts my knees too much and kills my squats, but If I want to get really ripped, I need to add some running to my routine.  And for that, I only run in the Spring, Summer and very early Fall.

Good luck!

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Lift Heavy/Run Fast

 

I am proud to announce that my bulk up season is officially over.

Although I still plan on pigging out slightly in the next couple weeks, especially during the Super Bowl, I am going to start adding more cardio to my routine and eating cleaner.

So how did my bulk up go this year?  GREAT.

Basically, I was squatting and deadlifting about 30 lbs heavier than last season and I also weighed 6 lbs lighter.

Last season I went up to 186 lb’s in body weight, this year I maxed out at 180.

One of the main issues I had this year, is that I don’t have a spotter.  I refuse to max out in squats and especially the bench press, without a spotter.  And it also helps to use the same person week after week.

Unfortunately, almost all of my training partners have dropped out over the years.

I have also decided to start my cardio earlier this year.  In the past, I have let my bulk up extend to either late February or even St. Patrick’s Day, but now I feel that it is too late in the season.

The last two years I was starting to peak in early September, instead of the middle of the summer.  By starting a lot earlier, I think I should be able to get cut earlier in the year and look great for Memorial Day weekend and July 4th.

I also don’t feel very healthy when I go over 180 lbs.  I am only 5’7-5’8 and in the last couple weeks I noticed that I was running out of breath from just climbing up stairs.

It can’t be too healthy to stay overweight for a long period of time and that is another reason why I wan’t to cut down on my bulk time.

With that being said, if your bulk time is short, you need to kill it.

Heavy lifting with no excuses.

Going to do my first run in 4 and 1/2 months today, wish me luck.

-John Andre

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Lift Heavy/Run Fast

I can’t believe it, but I am officially 39-years old.

It’s weird, but I don’t feel that much different from when I was 18.

18 was a fun a year.  I was lifting weights and running pretty much 7 days a week, my diet was nonexistent and I (thought) I was insane shape.

But it wasn’t until my late 20’s that I learned how to work out and run properly, along with a real diet, that I finally became ripped.

JASUMMERPICTURE-MIX

Now that I am in my late 30’s and almost 40, what changes do I feel?

Nothing.

Ok, I am lying.  I feel some changes.

My shoulders are always killing me, I don’t get to sleep past 7:30 due to work and/or family and my hangovers last 3 days.

But besides that, what’s the difference?

When someone between ages 35-45 starts telling you about how they are an “old man”, send them to my website and tell them they are being a bitch.

There is no difference at that age except you are hard headed.

If your diet is bad, you quit sprinting and you complain about every little ache and pain, then yes, 40 might be a death sentence for you.

But for those you want to keep training hard, you can still get better.  Actually when it comes to bodybuilding, ages 35-45 are usually the best.

So, how to we compare last season to this season?

  • Are you lifting more?
  • Are you running faster?
  • Do you weigh less?
  • Do you look better?

When it comes to the winter bulk up, its really pretty easy.  What are you lifting and at what body weight.

Last year I was around 7-10 lb’s heavier and I am squatting and deadlifting more this year.

That is progress.

My top deadlift was 515 last season and I just did 525 yesterday and it went up like a rocket ship.  Going to lift heavy for another 2 weeks and hopefully get over 550 before I start spring training.

For my squat, I am getting near 315 pretty easy.

My problem with bench and squatting, is that I don’t have a steady spotter.  All of my training partners keep quitting.

For the bench press, I am training in the 275-300 range without a spotter, which is dangerous.

So last year was a bench press victory, but I definitely improved on squats and deadlifts and I also weigh less.

When the spring starts I will start my cardio again and the question will be, did I get faster than last year?

Sprinting, 1-mile run and the 3-mile run.

Stopwatches are great.  Unless the earth is spinning slower around the sun, 18 minutes when I was in college is still the same 18 minutes now.

Last year I got my 3 mile time down to around 20:30.

Can I beat that this year? We will see.

This year I want to “try” to focus a little more on my sprinting times, 1-mile or less, but I will still run a couple fast 3 mile races.

And then there is my looks.

This year I have a solid chance of looking ripped.  My son was still a baby last summer and it was killing my sleep.

Now, with some extra rest and a solid training plan, hopefully I will look better.

At least better than you other 39-year old’s.

-John Andre

Check out my books on amazon.com!

Lift Heavy/Run Fast

Yes, it is official. Spring Break is on.

Well, not really spring break but I am taking my family to Disney World in April.

duck

My son will just be turning 2 and he will probably have “some” fun, but I don’t care if he doesn’t remember shit, mommy and daddy need a warm vacation.

I love spring break.

Living in NYC my entire life, there is nothing like getting on a plane and taking a break from the cold weather.

And most importantly, it gets me motivated to get into decent shape.

You can’t show up fat and out of shape on spring break and I’ll be damned if I am going to be the fat-looking father in the Disney pool.

So, it is time to get ripped.

JASUMMERPICTURE-MIX

This is my plan going forward.  Continue to bulk up until the Superbowl (First week in February)

Then I will start my “spring training”.

My focus this year is on upper back.  I am FINALLY starting to see some decent progress in my upper back, that has always been one of my weak spots.

Monday Chest/Biceps/Back

Tuesday: Squats/Calves/Cardio

Wednesday: Cardio

Thursday: Chest#2

Friday: Heavy Back

Weekend: Some cardio, including sprints.

So for this spring training, I will be hitting my chest and back twice a week, but that would only include one session of deadlifts.  I can do rows twice a week, but not deads.

Cardio will be some 2-3 mile tempo runs and sprints.

And most importantly, I need to start dieting down.  I probably weigh about 175 now, for Disney I would need to cut down at least 10.

This would give me about 7 weeks to get into decent Spring shape.

I don’t expect to get super ripped, but I just want to look in decent shape and have a good head start on the summer.

-John Andre

Check out my books on amazon.com!

Lift Heavy/Run Fast