Archive for October, 2019

I have to be honest, I think that Arnold is slightly full of shit when he talks about his workouts.

Arnold trained in the “high volume” era of the 1970s and to be honest, that era had most of the most popular physiques in bodybuilding history.

But is not fair to say it’s just from the training, alot of it is from the steroids available at that time.

Whatever they were injecting in the 1970s, seemed to work.

I have read all of Arnold’s training guides and his legendary “several hours a day” workouts.

I tried to follow his workouts in the past and they did not work for me at all. If anything, I started to look worse by copying his routine.

The workouts that worked the best for me have always been heavy powerlifting training along with cardio and intermittent fasting.

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But part of Arnold’s training philosophy does makes sense. If he is training chest twice a week while receiving enough rest and recovery, he will develop faster than someone only working out their chest just once a week.

For myself, I can only work out body parts twice a week if I limit the sets.

The first exercise that I started training twice a week was my chest. I found that if I cut the sets, I would be able to hit it hard twice a week.

My workout now is bench press on Mondays and then I will mix flat and dumbbell press on Thursdays. By only doing one or two heavy sets after warming up, I found that I can train heavy twice a week without getting injured.

The second bodypart I started working out twice is my back.  I add some light high-rep work on Mondays and then I add heavy duty back training on Fridays.

The 3rd and probably the final body part I started working out twice a week is my legs. I am attempting to squat on both Sunday and Wendsday.  Squatting takes a lot out of me, so I am going to see how long I can keep it going.

Overall, although I believe that Arnold was slightly embellishing his true workouts, but there is some validity to his methods.  If you can handle working a bodypart twice a week, then feel free to go for it. You’ll will get in shape much faster if done correctly.

-John Andre

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If you have followed my blog for the last couple years, you would know that I pick a different “weak point” to work on every off-season.

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For example: several years ago I focused mainly on my calves, and now they are one of my best body parts. This past year I actually worked out my back twice a week and unfortunately it still needs some extra work.

This coming winter I plan on killing my legs, specifically, I plan on squatting twice a week.

I tried experimenting with using the leg press for several years and I have discovered that it cannot compare to good old-fashioned squats when it comes to leg development.

Not only have my legs grown tremendously since I started squatting again, but it also adds to my overall body mass.

It’s funny, but when I first started working out I focused mostly on my chest because it was a major weak point. Now as a 39 year old man, my chest has become my best feature.

Bodybuilding is a funny sport, sometimes you can grow in one area very easily and other areas can take you years of experimentation.

Wish me luck.

-John Andre.

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I am not gonna lie, my life is not very exciting right now.

Besides going to work and running a small side business; my life is pretty uneventful.

As of last week, I now have 2 kids under 3 years and now my priorities have changed.

My 30’s started off with a bang; I went to Dublin for St. Patrick’s Day, Spring Break in South Padre, Texas, the Kentucky Derby, Preakness, Sweden, Estonia, etc.

But now my life is pretty limited: I work, work out and take care of my kids.

But that will change.  I still have a bucket list of trips that I want to accomplish, such as Oktoberfest in Germany, but unfortunately they are on a temporary hold.

If I had to predict, I am around 45% done with my life.

All my grandparents lived to 80 years old and my parents are still alive in their early 70s.

I would “think” I should cruise to at least 80 years old, but nothing is guaranteed in life.

Let’s assume that I am 50% done with my life, how do I want to spend the next 25%?

A)  Accumulate assets rapidly. Right now I am on pace to retire, but I would like to accelerate that. The key for me here would be to be more entrepreneurial.

For starters, we are looking to purchase our first home in the Spring.

B) Eat cleaner. If you eat bad food over an extended number of years, you will get heart disease. I already feel like my workouts are on point, so the only thing left is to eat cleaner.

C) Travel more. Traveling is the key to life and there are so many places I would like to see that I cant even count.

So, what about the final 25% of my life? Age 65+?

A) Be able to do whatever I like without regard to my financials. Definitely considering traveling in an RV.

B) Spend time with my children.

C) Continue with my hobbies and do only what I enjoy.

-John Andre

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Well, I am happy to announce that my wife and I just had our second child; a beautiful girl named Olivia.

Right now we have a 2-year old boy, a newborn girl and my wife just made it medically impossible for her to have a 3rd.

Although I still look pretty young, I am 39 years old and I will be 58 by the time my daughter graduates high school.

So far I am 2 days in and writing this during my “shift” of baby watching at 1am.

2 major differences between baby 1 and 2.

A) I’m way less anxious this time. First time around my son would sneeze and wake us up in a panic.

Now? Its gotta really be code red to freak me out. Also, I know this lack of sleep will end.

Its basically a month of hell before you finally get some normalcy and a routine going. My son now sleeps like a teenager from 9 to 730am, just have to make it there.

B) It’s tricky because my first child is still young. Let’s face it, I have two babies at home, just one is an infant. My son is also high energy, if I dont take him to the park, hiking, or some serious rough housing at home; he wont sleep.

I been trying to get him to sleep first then deal with the infant crap. If he is awake, he will annoy me, so gettting him to bed is first priority.

C) Two totally different personalities. My daughter eats and sleeps like a pro, my son probably cried 10x more and was much more needy.

Overall, although I am only 2 days in, I am feeling pretty confident I will survive this 2nd child.  I’m a lot more confident, enough to the point where my wife and I started shift work to guarantee we get some sleep.

Until one, or both kids gets sick; we should be in the clear for a while.

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Although it was 90 degrees in NYC on Wednesday, the Fall is officially here and it is time to change up my training.

Overall, I had a solid year of training. I got my bench press over 300, my deadlift over 500 and I was running 3 miles in slightly under 21 minutes.

For this coming year, I want to make two necessary adjustments:

A) I need to do cardio all year round. I dont need to go crazy in the winter,  but I would like to keep my 3 mile treadmile time around 21 minutes.

After 20 years+ of working out; I have noticed that the years that I looked my best, I typically kept up a cardio routine during the winter.

B) I am only allowing myself to bulk up 10 lbs over my peak.  That means I am only allowing myself to go up to 166 lbs. I am finding it more and more difficult to lose body fat as I get older (39)

Goals:

Bench press 315+. I usually reach this, but it’s going to be difficult without a regular spotter.

Squat 315+ ass to the ground. This should be easy. I have really worked on my squats the last couple years and I should be able to go over 315 pretty easily. I also may start squatting twice a week.

3 miles in 21 minutes treadmile. This is easy, I should be able to reach this with only 2 or 3 cardio sessions a week and that would allow me to run a fast session next summer.

Overall, my routines dont change that much.  I am basically just starting to eat cleaner and add some extra cardio during the winter, and my weight training is basically power based.

Good luck!

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