Posts Tagged ‘Abs’

I cant believe we are finally here!

Training for a powerlifting meet is no joke and I am not gonna lie, I felt like dropping out several times.

Its not only the physical pain and soreness but also the mental pain.  You really cant let up for several weeks in a row, along with attempting to reach certain numbers in your training.

For example: if I plan on deadlifting 400 lbs for 12 reps on a certain day, I need to do it.  I cant take a day off and I can never relax.

Sometimes you feel like doing it, sometimes you just aren’t into it mentally.  Compared to just training for fun, where you would probably just take an easy day here and there, it’s just not possible when training for a competition.

This year, my training went OK. In College I totaled between 1000-1,100. It wasnt until after College that I got pretty strong and was able to go with over a 1300 total.

I used to routinely hit 450+ squats, 325ish benches and over 550+ deadlifts in my late 20s.

For this meet, at age 40, my goal is to go over 1100, but I am also not using any equipment.

No belt, no knee wraps, no bench shirts.

That is going to take a minimum of 50lbs off my squat, but overall, I should be able to break my College numbers even without the equipment.

Overall, I enjoyed my training this season, but it’s a lot of work.  I will see how I enjoy my meet next weekend, If I have a good time, maybe I will train for 2 meets next year.

I always said that powerlifting is the best training to use over the the winter and is one of the best ways to add on any muscle.

People ask me all the time for the best ab workout, well actually, squats and deadlifts will beat any type of crunch, situps or twist.

Later next week I will start my spring training and start losing weight to get ripped.

Expect to get a full meet update early next week!

-John Andre

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I’ve always liked training hard throughout the winter, especially in the gym.

The winter is by far the best time of the year to gain some body weight and lift heavy weights.

And to be honest with you, I actually miss running outside in the winter.

It has been probably 10 years since I have run outside throughout the entire winter and that year was most likely my best physique ever.

jabeer

RIpped abs

Right now my training is going full steam.  My bench press is in the 275 range, I deadlifted 455 x 2 last Friday and my squats are nearing the 315.

This year, I also decided to keep up with my cardio. Although I am only doing the treadmile, I am still getting close to 2 miles in 14 minutes and under.

Winter is a time to work.  Time to stop looking into the mirror and to just put in the work.

My plan going forward is to keep lifting heavier in the gym, continue with my cardio and when I start cutting down in the Spring, I should be looking jacked.

P.S. I am strongly considering a powerlifting competition in early 2020, it has been about 4 or 4 years and I am overdue.

-John Andre

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Life in general is not fair, not even close. It took me a while to realize it, but this simple fact is something important that you need to eventually understand.

If you are unable to ever acknowledge it, it will start to slowly eating away at you.

There is always going to be someone smarter than you, richer than you, and definitely better looking than you. (You, not me)

And that is why I love sports so much. Effort is important.

In my opinion, bodybuilding is one of the most “fair” sports in the world.

I’m not gonna plead ignorance and say that genetics are not important, but without heavy and consistent weight lifting, cardio and a proper diet; you will never get anywhere.

There is nothing I enjoy more than standing on the beach in the summer and showing off my hard work.

I might be able to beat Arnold, except in abs, but I can still get in better shape than 95% of the population.

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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

Thank god I ended my winter bulk up several weeks ago.

Typically, I end my winter bulk up on St. Patrick’s Day, but this year I decided to end it in Mid-February.

I want to get ripped earlier in the summer this year.  The last several years I was starting to peak in late August, when in reality, I should be peaking in late June/early July.

I wasn’t planning on doing a spring break this year, but I just ended up booking an indoor water park trip with my son and now I have ten days to get ripped.

I REFUSE to be the “out of shape” father at the water park.

So now I need to get ripped quickly.

Can it be done?

YES.

But what can we really accomplish in ten days?

A) Lose weight.  If you need to get ripped fast, the number one thing you can accomplish is to lose weight.  I am going to try to cut 4 or 5 lbs over the next week.

B) Work out at least 8x over 10 days.  Is that a surprise? You cant waste time resting when you need to get cut.  I am going to need a solid week of lifting weights and 4 or 5 cardio sessions.

Although I am slightly worried since I still have my winter fat, this is a good motivation to get back in shape.

Starting tomorrow, hard workouts in the gym, strict dieting and intense cardio.

I want to start looking leaner by St. Patrick’s day, so this should get me going.

Good luck!

-John Andre

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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 weird, but if/when you ever have a child, it starts to bring up stuff in your past that you have forgotten for the longest time.

Schools you went to, vacations, relatives alive and dead, etc.  It’s just opens up a part of your mind that was dormant for some time.

This weekend I was at my parents beach house in Cape May, NJ and it really started to bring back memories from when I was younger.

On of the first things I remembered, is how much running around I did.  I was definitely a high energy child and I think my son ran around for about 18 hours straight this Saturday.

It definitely runs in the family.

But, it also got me thinking about summer and how I get ripped every year.

Besides being ripped, I noticed how young I look when I lose weight.  Most people don’t realize how fat a face they have and when you lose weight and start getting cut, it really makes you look a lot younger.

When I am ripped and in great shape in July and August, I look young and I also feel young.

So, how can we achieve this?

A) You need to lose weight.  I plan on losing about 30 lbs.  That is a mandatory.

B) Eat less and eat better.  The holidays are over.  Besides Easter, there is no reason to eat any cake.

C) Cardio.  The weather is starting to improve, its time to get outside and hit the pavement.  Some 3 mile tempo runs and a ton of sprints.

Overall, if you can lose weight, run hard and continue to lift, you should end up looking really good.

And if you stay away from the drugs, steroids and too much booze, you will look young.

I turn 40 soon, check me out.

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

This winter has been pretty mild in NYC.

Living in NYC, I actually like having 4 distinct seasons.   Although it seems that the Winters in NYC are pretty long and for some reason longer than the other 3.  This winter hasn’t been too bad.

For bad weather I prefer to use the treadmile.   In recent years I have been using it more and more, but I still think it is important to train outside when you can.

Especially when it comes to any type of sprinting, you need to be outside.  For tempo runs, the treadmile is actually pretty good and can be low impact depending on the machine.

For example, the treadmile I use in Manhattan seems to be very hard for some reason, but the one I use on the weekends in Staten Island feels as soft as a pillow.  For that reason I will run 3-4 miles on the weekends without hurting my joints or feet.

Since it has been pretty warm this winter, I am going to have to suck it up and start running outside.

Just as long as it’s above 30 degrees, there really isn’t an excuse to stay inside.  I used to run outside all year round, but now I take off the cold parts of the winter and just powerlift.

When it comes to dieting, its also time to start to getting busy.

Although I am on vacation and eating like crap this weekend, I have started cleaning up my diet during the work week.

Enjoy the rest of your winter.

If you really want to stop wasting time and start getting cut, check out one of my books on amazon.com

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

My Spring Training has just started and so far it is going great!

I am still squatting and dead lifting heavy weights and I also ran 2 miles in around 14 minutes flat.

When it comes to body weight, I only peaked at 180 lbs this winter, which is about 7 lbs less than last season.

By combining my metrics of weight lifting strength, running speed and body weight; I should be better than last year.

But my body has been acting weird recently.

I already started dieting hard-core and I cut out a ton of calories, yet, I am still staying heavy.  I’ve even added some extra cardio days and I am still not losing a ton of weight.

It’s very strange.  Usually I will lose a ton of weight the first month into my Spring Training, unless I am already in really good shape.

I am hoping that is the case.

If my body fat percentage held up really strong this year, I might look insanely solid this summer.

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Worst case scenario is that my metabolism has slowed down a ton and it’s going to become a lot harder for me to get in shape.

Overall, since I am lifting heavier and running faster than last season, I don’t think it’s my metabolism.  I think I am generally in pretty solid shape, so I might have to add some intensity to my workouts right away to get ripped.

It’s going to be an interesting year.  I really have zero distractions this year, no injuries (thank god) and my numbers have been great.

Hope your training is going well, don’t wait too long to start cutting up.  Spring will be here before you know it.

-John Andre

Check out my books on amazon.com, including my new sprint training book!

Check out my 3 books on amazon.com!

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

Official launch date is March 17th (St. Patrick’s Day) but you can pick up a copy now on amazon.com.

Email or message me for a free review copy..

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

 

Retirement is a horrible term.

Growing up, all I heard my parents talk about was “retirement”.  So-called “retirement” was some sacred shangri la, where you didn’t need to work anymore and you can enjoy the rest of your life.

Retirement probably made a lot of sense when you worked in manual labor.

Or in a factory.

Or at job with a ton of stress; police, military, fire, etc.

But lets face it, if you work in an office or on a computer, you can work until you turn 100 years old.

The key today is to focus more on your “lifestyle”.  If you can build a lifestyle where you can still work part-time or doing something you love, there is really no reason to stop.

Is there a reason to do “nothing” in your life?  If you start doing, “nothing”, you are DEAD.

I learned that you need to keep PUSHING IT.

I don’t care how old you are, if you are turning 60, you still need to lift heavy weights and run fast.

You still need to start businesses.

And you need to stay aggressive.

Once you let up and start “coasting”, it is all over.

My plan is to eventually have enough money coming in that I don’t NEED to work somewhere, but I only work because it’s something that I like to do

But if your goal is to do “nothing”, you will start to slow down and age quicker than you can ever imagine.

The same goes for earning money.  I have learned this from experience, that whenever I start to “coast”, my earnings start to stale quickly.

That means start more businesses, work on those promotions, switch jobs, take a second job, cut expenses, etc.

Stay aggressive and you can reach your goals.

If you start relaxing, you are in trouble.

-John Andre

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Lift Heavy/Run Fast

Getting lean is the name of the game.

Let’s face it, you can bulk up all that you want.  Unless you are powerlifting or playing football, nobody is going to care how much you lift when you step on to the beach. (Although it does help to build muscle)

And it’s also not healthy to be overweight, regardless of muscle size.  And steroids are generally bad for you.

I can get myself very lean every summer.  After years of experience, I have gotten that down to a science.

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But one thing that I cannot do, is I cannot stay super lean all year long.

I can stay relatively lean, but, I don’t know anyone can stay at the same body fat percentage for 365 days a year.

First of all, you should be peaking in your cardio at some point.  Meaning, you should be running your hardest and fastest at some point in the year.

If you aren’t, then you haven’t peaked yet.

You also can’t do sprints for 365 days in a row.  Every major sport; football, soccer, basketball, etc, has an “off-season.”  You need a period to recover both mentally and physically.

The only way to stay lean all year, would to lift, run and eat the exact same amount.

Not only does that sound impossible, but with that method, I can’t see you ever improving.

How will you add muscle?

Unless you can miraculously improve your intensity, you aren’t going to add any muscle without some extra calories.

We will see how lean I get this summer, but for now, back to my bulk up season.

-John Andre

Check out my books on amazon.com!

Lift Heavy/Run Fast