Posts Tagged ‘Arnold’

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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Check out my 3 books on amazon.com! Or other books I support!

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

Finally, Some Good News

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I love St. Patrick’s Day.

Although I am not Irish (my son is), I love St. Patrick’s Day so much that I have traveled to Boston, NYC (hometown), Key West, Scottsdale and Dublin for St. Patrick’s Day.

What do I love about St. Patrick’s Day?

You get to go out and eat good food, drink beer and it’s also my official start of Spring.

lep

When It comes to the Spring, I like to be in some type of decent shape as soon as it starts.  That means I am lifting heavy and consistent in the gym, starting to get fast in my cardio workouts and I am also losing some weight.

Right now I have just started my cardio and diet, although I have only lost about 2 lbs.  But starting next week, I believe it is time to turn up the dial and start running and dieting hard.

For St. Patrick’s Day, I want to start looking leaner.

I would love to get my 3 mile time under 22 minutes and also cut over 10 lbs from my winter peak of (180).  Losing 10 lbs is easy, but I want to do it the correct way and not burn off too much muscle.

Anyone can stop eating and lose 10 lbs, the trick is to cut down without burning muscle.

If everything goes well, I should start looking decent on St. Patrick’s Day.

After the holiday, I will be in full Spring training mode.  Sprinting outside, cutting more and more weight and lifting in the gym consistently.

And most importantly, I will officially launch my 3rd book!

It is on amazon now, but as of now I am not heavily advertising.

Good luck!

-John Andre

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

This is a tricky question, but the answer for me is surprisingly yes. (With some disclaimers)

If I am going for an all-time record, especially with squats, then it helps to avoid any cardio.

But if I am just powerlifting and trying for records, I will eventually start to look fat.

And that is not healthy.

When it comes to bench press, sometimes a little cardio actually helps.

For years I have been having shoulder issues and it’s only in the last 2 years that I have been able to overcome it.

Part of my new shoulder routine is to add just a “little” bit of cardio after bench pressing. The repetitive movements in my arms actually help to loosen me up.

When it comes to the deadlift, I can go either way. The cardio helps with completing more reps and as a result harder training sessions, but may hurt me just a little bit with my one-rep max.

Overall, even though it may hurt you slightly with your heavy lifting, I highly recommend that you add just a little bit of cardio to your routine, even during your bulkup.

Unless you are competing in powerlifting competitions, the loss of power should be neglibible. When I am increasing the calories, I will start to get stronger every week regardless of the cardio I do.

Just don’t go too crazy. Right now I am doing 15 minutes, twice a week, on the stairmaster.

That’s it.

Especially for guys like me that are in their late 30’s, nobody needs an early heart attack and cardio is important.

And if you aren’t working out in your late 30’s, good luck, but things are about to go downhill quickly for you. Get smart.

-John Andre

Check out my books on amazon.com…

Lift Heavy/Run Fast

I am having a surprisingly good bulk up this year.

Although I am only several weeks in, I have already deadlifted 405 for 6 easy reps and I am on pace to hit 500 in October.

I almost always reach 500 lb’s in the deadlift, but to reach it in October is VERY early for me.

Usually I will reach 500 around Christmas and then I will max out in late January/Early February.

Dead lifting is a great exercise and it is also one of the most basic.  You just bend down and pick up a weight.

You don’t need a spot. You don’t need any friends.

It’s just you and the bar.

Like I stated in the title, it is almost impossible to put on any solid muscle if you aren’t lifting heavy weights, especially powerlifting.

Many of the famous bodybuilders started off  using powerlifting, such as Arnold Schwarzenegger, Sergio Oliva and Ronnie Coleman.

There just isn’t any substitute for heavy lifting.

I have always been a pretty good deadlifter and my record was 585 lb’s in my late 20’s.

I “think” I have a serious chance of beating that this year.

The last several years I have been maxing in the low 500 lb’s and this year I am almost there in October.

If I can get into the mid 500’s pretty fast, I am going to give it shot.

I plan on bulking up until Valentine’s day, so I would like to attempt it before then.

Good luck!

-John Andre

Check out my book on amazon.com! Book 3 is coming out soon!

Lift Heavy/Run Fast

 

 

I looked pretty good this summer (Pics coming soon).

Probably my 4th or 5th best.  But I can’t lie, I didn’t reach my best ever, even though I trained pretty hard.

When I do my end of year review, I like to ask myself some questions and self-reflect on what I can change for next year.

Also, what changed in my life?

First of all, I got married two years ago.  That hurts, but not an absolute killer.

Second problem, I have a child now.  This hurt some more as well, but its not really an excuse.

And finally, I don’t go out drinking any more.

Let’s face it.  When I was in my best shape of my life, I was single, no kids and I went out drinking every Thursday, Friday and Saturday.

Now, I am not saying that drinking helps you to get cut.  But you know what does? Dancing, sweating and walking around all night until 4 in the morning.

Now I go to bed at 10:30.

That extra cardio is key.

jabeer

Ripped abs premarriage

The other issue with being married now, is that I can’t keep the insane diet.

There were times that I would eat a can of tuna for dinner, 3 or 4 days in a row.

As a married man, that is a tough diet to sell to your wife.

When you have kids, that training is the same, diet is a little worse because you start eating some of their good.

But the rest is horrible.

Running a quick 4-mile tempo run, followed by 10 sprints in 95 degree heat is tough.

I used to do that workout routinely, then chill out in the air conditioning, drink a beer, put my feet up and take a nice nap on the couch.

Now?

The minute I am done with the workout, I am on full baby duty.

No rest. No naps.

So overall, there is still no excuse not to be in good shape if you are married.

It is just the small things that block you from being the total champion that you were as a single guy.

Hopefully, once my son is a little older I think it will free me up somewhat to get back in the crazy training.

And hopefully he starts eating tuna fish.

-John Andre

Check out my book on amazon.com! Book 3 is coming out soon!

Lift Heavy/Run Fast

Controversial title? Well, I include myself as an old man.  Or at least I am an old man compared to some of the other guys in the gym.

But I will turn 39 at the end of this year.

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Most people are shocked when I tell them that I will turn 39, they think I am around 30.

But I have been working out and dieting for about a decade straight.

I always lifted weights, but I didn’t start a bodybuilding diet until 10 years ago.

So why am I starting trouble with older athletes?

It’s because older people are fustrating.

They either do not work out at all, which is insane.  Especially considering that you are closer to death and if you have a wife/child like I do, it’s even more important that you exercise and stay alive.

And then there is the 2nd group that doesn’t eat correctly.  I feel like my generation eats slightly better than the baby boomers, but let’s me honest, probably 95% of the population is over weight.

Studies show it was 50 to 75%, but lets cut the bullshit, it’s probably 95%+

Our life expectancy is the United States is slowing down, possibly even going slower.

And people aren’t training correctly.

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First of all, when you get older, you lose SPEED.

You might be able to run 5 miles or 10 miles just as fast, or even faster than you did in College.  But you can’t sprint, jump or dance like you used to.

As such, how many people in their late 30’s, 40’s and 50’s are outside sprinting?

1% at most?

But yet, 50,000 people will sign up for the NYC marathon and plod along for 26 miles.

When you age, you need to focus more on speed and less on endurance.

Weight lifting should never change.

There are some exercises that I can’t use anymore due to injuries, but I still try to bench press, squat and deadlift just as heavy.

Actually when it comes to powerlifting, most people peak in their late 30’s and early 40’s.

So how is your training going?

Are you lifting heavy, working on your speed and dieting cleanly?

Or did you already give up and surrender?

I am working out till the grave.

-John Andre.

Lift Heavy/Run Fast

 

July 4th is a great holiday.

Not only is it the biggest American holiday over the summer, but it is also a patriotic and symbolic occasion.

As we honor those that have served and sacrified, I am also reminded of American exceptionalism.

Although the world is becoming smaller than ever, there are still certain American characteristics that make this country unique.

One the biggest difference that I find between Americans and the rest of the world, is our proud tradition of “individualism“.

We are not scared to be individuals.

Although soccer may never become a very popular sport in the United States, a sport like bodybuilding has always been popular and the U.S. has traditionally been a world leader.

One of the greatest examples of American invividualism and exceptionalism would be with Arnold Schwarzenegger.

Although I have better abs than him, Arnold’s life truly embodies the American dream.

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He emigrated to the United States as a young man, at one point became the highest paid movie star in the world, and he is generally considered the greatest bodybuilder of all time.

When I think of the 4th of July, I think of people like Arnold Schwarzenegger.

I don’t know what it is, but I love getting ripped for the 4th of July.

jabeer

Ripped abs

There is just something about drinking a Budweiser, eating a Nathan’s hot dog and ripping my shirt off on the beach and showing what can be achieved with hard work.

God bless the United States!

-John Andre

Lift Heavy/Run Fast

Spring training is over.

Since the end of the winter I have lost over 20 lbs and I got my 3-mile run down to 21:10.

Now that I am in decent cardio vascular shape and I have lost the body weight, the only thing left for me is hard-core bodybuilding.

I want to look good by July 4th, by the middle of August, I want to look like the best in the world.

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So, how can I obtain these goals?

A) Need to focus more on the weights:  I have been running a lot recently and I feel that it is starting to affect my gym workouts.  Starting this week, my emphasis will be more on the weight training and less on the cardio.

B) Less cardio but more intensity.  I am in decent running shape, so I just need to work on my speed.  Less workouts, but more intensity in my training.

C) Stricter diet.  I lost over 20 lbs already, but I need to cut another 10 to start looking ripped.  The last ten are always the hardest.

Overall, bodybuilding season is officially here!

If you haven’t starting training yet, you can still look “ok” by July 4th if you start now, but you can’t wait much longer.

Almost every summer the gym gets packed in late June before most people quit again.

Start now.

Add some cardio, cut body weight and lift heavy to moderate weights.

More to come!

-John Andre

Lift Heavy/Run Fast

I am happy to announce that my first race of the season is this Thursday.

One of the good things about this race, is that I have run it almost 7 years in a row.

Since the course hasn’t changed, I should be able to judge what type of shape I am in.

So far, I think I am in pretty good shape.  Definitely not my fastest shape for Mid-May, but I am setting myself up for a good summer.  I think it will be one of my top running times, just not my best of all time.

The only problem I see so far, is that it might rain.  Rain is not necessarily a problem if it is light.

But if it is raining hard your clothes get wet, your sneakers get heavy and then it is game over if you consider running a fast time.

My 2nd race of the year will most likely be on Father’s Day.  I ran this race last year right after my son was born and I ran like a snail.

It was easily the worst race that I had run in about 10 years. This year, I plan on destroying that time.

It should be pretty easy, but we will see.

I hope everyone’s training is going well.  I am about to kick the bodybuilding into high gear soon and start putting up some progress pics.

The abs are starting to show now, but its still too early to start taking pictures.

I need some more sprint work outs, heavy lifting and a sun tan, before I start showing off the goods.

More to come soon!

-John Andre

Check out my book on amazon.com!

Lift Heavy/Run Fast

You need to work out hard.  There is no way around it.

I don’t buy all of these articles stating that less workouts are better than more. I agree that you cannot overtrain, but is less really better than more when it comes to removing bodyfat?

It depends.

Performance is everything.  If you think you can work out twice and week and show up in good shape, good luck.

You wont be able to run a mile in 5 minutes.

You also won’t have enough cardio workouts to burn off the extra body fat.

When I train for the summer, I will work out 6 or 7 days a week and show up ripped.

jabeer

Although I will work out for 6 or 7 days a week, my workouts are usually only an hour at time, and two hours on the days that I do both cardio and weights.

I only squat and deadlift once a week and I rarely do more than 3 sets per body part (not including warm ups)

I prefer to focus on high-intensity.  Hit it hard and quickly and get out.

But sometimes I feel rundown.

Last week I was on vacation and when I went back to work on Monday I felt exhausted.

Monday, Tuesday and Wednesday were horrible workouts, so by Thursday I realized that something was off.

Thursday night I decided to increase the calories.  I had a big dinner, some desert and I had 2 beers before I went to sleep.

Friday I went to the gym and I decided to skip deadlifting.

So overall, I took an easy day at the gym and I completely cheated on my diet.

End result?

Today I ran like a champ!  I finally had a great workout and ran 4 miles at around a 7 minute per mile pace.

So although I try to be strict on my diet as much as possible and I rarely skip the gym, sometimes its pays off to take a break.

Increase the calories,  and skip or take an easy day at the gym.

Once you feel rested, right back at it.

Just as long as you don’t make a habit of it, a short break ran help your training and assist you in reaching your goals.

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-John