To make a long story short, I had a cyst cut out on my inner thigh this Saturday that set me back.

I was told I could scan it and monitor or just cut it out, so I cut it.

Only problem? I received more stitches that anticipated and now I cant run for 2 weeks!

To be honest,  had Ive known about this, I would have held off until October.

So now I am entering peak bodybuilding season and I cant even do hard cardio.

Hopefully It goes fast and I can get right back into it.

jaweightsathome

Sunday I went for a nice 6 mile walk and today I did chest at lunch while trying to eat light.

It’s not the end of world, but being out of commission reminds me of getting sick in the summer as a kid.

It sucks…

John Andre

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I know it’s hard to think about the Fall when we are still in late July, but the Fall is my favorite time of year to go running.

And if you want to run some fast times in the Fall, you need to start training for it in Early to Mid August.

If you wait until September it is too late.  I prefer to get a solid 4 to 5 weeks of base training in before I am ready to go hard.

My goal this year is to complete (3) 5k races.  When it comes to long-distance (and for me long distance is a 5k) I like to complete in several different races to see what type of shape I am in.

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Sometimes you can be training great and you just have a bad day or maybe its windy or hot out. Or you have a two year old the kept you up all night.

My goal this year is to at least run into the 21’s and maybe take a stab into the 20s.

Starting the first week in August I am going to start running 3 to 5 miles, at least 4 days a week.  I will “try” to run 5 days a week if possible.

When I can start running 3 miles in 21 minutes pretty easily then I will know I am ready.  Today I ran 3 miles in 20:18 on the treadmile,  so I am already in decent shape.

Regarding weight training, I will continue to lift as heavy as I can, but may take a one month break from squats to focus on running.

The best part about running in the Fall is that you “should” already be in decent shape from the summer.

Wish me luck!

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I am not gonna lie, I really hate the month of July and the terrible heat.

Maybe if I had the summers off and I could avoid the hottest points of the day it would be different, but unfortunately I have to go to work.

Today I was sweating going to work; sweating in the office, at the gym at lunch, on the ride home and now I’m leaving the gym sweaty at 6pm after my 2nd workout of the day.

Working out in the heat sucks, there is no other way to say it.

Today I did squats at lunch and actually felt pretty good. After work I tried to do some cardio and I felt completely dead.  I ran about 2 miles on the treadmile and had to walk half the time.

The only good news from today? I am down to 157.5 lbs in body weight. Basically I have another 5 to 7 lbs to go and I will reach my peak for the summer. I should hit that in mid to late August pretty easily.

I also tend to retain a ton of water in July. This week my in particular, my urine was starting to look like mustard.  As gross as that sounds, that’s when I realized I needed to start drinking some more water.

For the rest of the summer I need to just focus on my diet, continue lifting moderate to heavy weights and keep up with the cardio.

I am getting there.

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I’m not sure what it is, but I never look my best in July.

Typically, I will peak in the middle of August to Mid September but never in July.

Part of it is definately the heat.

I am always dehydrated going back and forth to work every day and I also dont like to go outside as much when its humid.

Lets face it, kids love July. For myself, July and January are the toughest months to get outside.  I cant stand the extreme heat or the extreme cold.

The other issue is that it takes me a while to get a deep tan.  Even this year, it is the 2nd week in July and I am still pretty white.  I just dont like to lay out in the sun as much as I used too.

Unfortunately, you do need a decent tan to look ripped. So what is healthier? Using the natural sunlight or smearing on some chemicals?

And finally, I usually reach my lightest bodyweight in August and September. As of today, I still have another 5 to 7 lbs to take off before I reach my peak.  I am going to weigh myself either Thursday or Friday and see how low I am but I know I still have a lot to go.

So overall, I am starting to look pretty good, but it’s going to be 5 to 10 weeks before I fully peak.

And when I do it right, it should look something like this:

jabeer

AUGUST BODY

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I am proud to say that I ran my first sprint race in 21 years this weekend.

I made an attempt to do a race last summer but I pulled a muscle after doing the long jump and didnt make it to the races.

This year I finally did the 100 and 200 meters.  Although I came in last place in the 100 meters against some high school and college kids, I did come in 3rd in my 200 meter race. Unfortunately the 200 meter race came out too dark so I only have a video of the race I lost.

100 meter race

Overall, I am still waiting for my times to be posted but this is a good starting point. I am going to try to do 3 or 4 more races this summer and then next year I will turn 40.

Heavy lifting and fast running, that is the name of the game.

A couple more weeks and I should start looking ripped, more to come!

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My New Book!

I feel like I am disappointing my readers.

I blog about bodybuilding but then I dont offer any pictures.

Well, you are in luck. Today I will show you my final Spring training picture.

Keep in mind, I am nowhere near my peak.  I still need to cut down another 7 lbs and I also just started my sprinting.

But most importantly, I didnt start tanning yet.screenshot_20190629-203857_whatsapp

Overall, “I am getting there”.

Another couple weeks of sprinting, tanning and fasting, and I should start to look really good.

Want to train like I do? Check out one of my 3 training guides on amazon.com.

I know this might sound like an excuse, but my 2-year old is killing my training.

I went for a run today, on fathers day, and my legs were killing me.

Besides the lack of free time, its impossible to chase a little boy around for 4 hours and then go for a run.

Let me review my week:

Monday: work, gym at lunch, park at night.

Tuesday: work, gym at lunch, treadmill after work and then park again.

Wednesday: work, no gym, no park.

Thursday: work, gym at lunch, treadmill after work.

Friday: work, gym at lunch, park after work, drinking at brother in laws house.

Saturday: hiking with son. Park in the pm.

Sunday: 3 mile run (felt like death)

This was a tough week, along with pulling 12 hour fasts at work to cut down in bodyweight.

The dieting is tougher too. As I sit here and type, my son is eating a grill cheese sandwich.

Whatever he doesnt finish, I always end up eating.

Overall, I dont want to make excuses, but I cant compare it to when I was 30 years old and able to sleep for 13 hours.

But dont worry, I plan on killing it this week.

-John

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Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good News

Its officially crunch time. If you aren’t going hard now in the gym and with your diet,you can consider your summer over.

With only several weeks until July 4th, you should be getting close to looking beach ready.

Personally, I am getting close, but I am still not there yet.

I am still holding a little bit of stubborn side fat and my weight loss has started to plateau. For myself, I can always lose a quick 10-15 lbs and start to look good, but it is the last 5 to 6 lbs that really start to hurt.

To go from pretty cut to absolutely ripped is a grind, but you can do it if you work hard and most importantly, keep a strict diet.

My diet has been pretty good until this past weekend where I went to two bbq’s and gained 1.5 lbs. I am trying to cut down this week, but its gonna be a struggle to get ripped for July 4th.

I still need to cut another solid 5 lbs. Not impossible, but its gonna be hard work.

Tomorrow I have a fasting session, lifting weights at lunch and then cardio after work. Hopefully I get my weight back on track.

If I can cut another 5 lbs I should looking pretty ripped.

-John

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Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good News

 

Although June 1st was this past Saturday, since this is the first “work week’ in June, I will consider this the start of the month.

As I am sure you all know, June 21ist is the official start of summer and July 4th is the biggest holiday during the season.

If you haven’t started going hard yet, you need to kill it now.

I want to lose a solid 5-7 lbs in June and that is not counting the 17 I have already cut from the middle of winter.

My plan going forward is to add a ton of intermitante fasting, increase the speed and intensity in my cardio workouts and to keep lifting as heavy as I can.

I am already starting to look pretty good and I should look pretty ripped up by July 4th.

As usual, I typically peak in late August/early September, but by the way I am looking now, I may look pretty good.

The hardest part is definitely the diet.  When you are already pretty light you really need to eat like a bird to lose weight and today I was really feeling lousy.

But overall, you have about 30 days give or take until July 4th. It’s time to kick it in overdrive or be prepared to look like garbage this summer.

Good luck!

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Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good News

 

 

 

I have to admit, it makes me sad when I see a professional athlete that I grew up, retire.

It makes me feel old.

And I understand why athletes retire, the prime age for athletes is generally from ages 18 to 38.

Its interesting, but you dont really lose strength when you age, but you do lose speed.

Once you lose your speed, it’s all over. Yet, you rarely see people doing any type of speed work over age 40.

A lot of people over 40 still lift weights and most of the cardio (if any) is typically slow.

I also noticed that most people stop competing.

If I had to estimate, I would guess that 99% of people that ran High School or College track and field have not competed since.

They might have ran in a local 5k or even a marathon, but they definitely aren’t sprinting or jumping like they were as a teenager.

That needs to change.

Whether its competing in track and field, playing basketball, tennis, or even just skiing; you need to stay active and competitive for your entire life.

60 years old? So what. Why not work on your speed and try to stay as fast as possible.

This year I am 39 years old and I plan on competing in a track and field race for the first time since 1998.

I did a long jump competition last summer but this is the first time I am actually going to compete in the sprinting events.

Time to put my money where my mouth is.

I’m very curious to see how my time will stack up from when I was 18 years old.

When it comes to weight lifting I am definitely significantly stronger, but when it comes to speed, who knows.

It will be interesting.

Videos will be coming soon!

Check out my books on amazon.com or other books I recommend!

Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good News