Posts Tagged ‘crossfit’

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

Advertisements

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

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

Check out my books on amazon.com!

Lift Heavy/Run Fast

I don’t care what anybody says, you need “SOME” form of cardio in your life.

Unless you do physical work for a living, cardio should be a part of every person’s routine.

Without cardio, I do not get super cut.

JASUMMERPICTURE-MIX

Don’t get me wrong, about 80% of getting cut is from your diet.  But the final 20% is what separates the men from the boys.

Cardio is a funny thing.  A right amount of cardio really helps, but too much and you will look terrible.

For example, I think marathon runners have the worst looking bodies in the world.  There is nothing natural or healthy with running those insanely long distances.

I don’t have a problem with someone running it for sport, I ran the Brooklyn half-marathon several years back, but just don’t expect to lose body fat or become healthier.

The healthiest type of cardio training will be short and quick.  That would be basketball, football, lacrosse, tennis, soccer and track and field.

Short, quick, movements.

I see a lot of guys in the gym that really have their weight training down.  They are benching heavy, curling strong, squatting deep, etc.

But their cardio isn’t done correctly at all.

I am ready to fix that problem.

Coming Jan 1st.

(Bloggers, email me for a free review copy : )

3 (2)

For some reason, I get the most traffic to my blog when I talk about training for the 35+ crowd.

But let’s be honest, 35-50 it not old anymore.

If you train hard and consistently, you should be able to stay rock solid all the way until your 60’s.

That’s not to say there aren’t any differences between working out at age 21 and working out at 47.

Obviously as you get older you need to deal with injuries, shorter recovery time, etc.  But there are actually some training benefits of being age 35+.

First of all, at age 38 I am still pretty strong.   My all-time deadlift record is 585 lbs when I was 27 years old and I weighed around 205 lbs.

Now that I am about to turn 39, I am deadlifting in the low 500’s at only 170 lbs.

My diet is also a lot better.  In my 20’s I would basically just eat and keep eating.  It wasn’t until I was in my late 20’s and early 30’s, that I actually started to diet, add intermittent fasting and proper cardio.

I also just started competing in track and field again after a 20 year layoff.  I only did the long jump so far, and I am curious to see how fast I can run in 2019 compared to when I was in High School/College.

To be honest with you, sometimes I have a strong week of working out and I feel like I shouldn’t even care how old I am.

There isn’t really that much of a difference.

Just train smarter, eat cleaner and you can stay pretty jacked.

Statistically, I know I am already better than last year.  In 2017 I deadlifted 515lb’s at 185lbs in bodyweight,.  This year I think I will probably go over 545 lbs at 175.

Basically, I am lifting heavier weights at a lighter bodyweight.

That is progress.

This year has been going very solid for me.  My bulk up is going to end on February 1st and already I am about to beat last season’s deadlift and squat records.

Bench press I am slightly behind last year, but that is because my training partner quit (again).  It’s hard to bench heavy when you don’t have a steady spotter.

So overall, don’t worry about your age.

Lift heavy, train smart, eat healthy and add some fast cardio.

50 will become the new 30 and 60 will become the new 40.

-John Andre

Check out my books on amazon.com!

Lift Heavy/Run Fast

Life is short.

Or maybe it isn’t.  I feel like the first 20 years of my life took forever, my 20’s were pretty long and now my 30’s feel like they only lasted 3-4 years.

Time is starting to speed up.  Is that because I am so busy? Possibly.

I figure at age 40 I am halfway to death, although, all of my grandparents made into their 80’s.

If there is one thing I have learned over my “soon to be 39 years” on this planet, is that if something is not working, quit.

If you gave it a legitimate effort and it’s not working out, stop jerking yourself around and wasting your time.

  • If you job doesn’t fulfill you, start looking for something else.
  • If your girlfriend isn’t treating you right, dump her.
  • Do you hate your commute? Move.
  • Are your friends idiots? Find a new crew.

It would seem like these are such obvious answers, but then you meet people who are dating the same guy for 8 years in a row.

Or someone who has a 2 hour commute and continues to complain year after year.

The same goes for business and bodybuilding.

If the flat bench is not making your chest explode, switch it up.  Try inclines, add a second day of dumbbells, try some fly’s or pec decks.

There are so many different options, that something has to work.

So what does this have to do with Mick Jagger?

Mick Jagger has been best friends with Keith Richards for about 65 years.  I was watching a video of Mick from last week and although he can play guitar “OK”, he still isn’t great.

mick

Think about it, your BEST FRIEND is possibly one of the top ten guitar players of all time history and you still stink.

65 years of FREE lessons with a top ten guitar player and you are still just “OK”.

But in all reality, the lessons don’t matter.

You can either play or you can’t.

You can grow up living next to Lebron James and you still can’t shoot a foul shot.

It really doesn’t matter.

Mick is a better singer obviously and thank god he figured that out early and kept Keith Richards on the guitars.

Use that as a lesson in life.

What are you good at? And what comes to you NATURALLY?

Maybe you can’t teach, but you can become a lawyer.

Maybe you can’t dead lift, but you can squat.

Maybe Irish girls tend to like you and Italian girls don’t.

Peanut butter makes you ripped but creatine makes you look bloated.

Don’t fight nature.  Figure out what you are good at and what you are bad at.

Here ends the Sunday sermon.

-John Andre

Check out my books on amazon.com!

Lift Heavy/Run Fast

I cant believe it, but I am actually going to turn 39-years old next month.

20180824_173005

Its funny, but I remember my father turning 40 years old and thinking that he was ancient.

Now, I am almost there.

Physically, there hasn’t been that many major changes since I was 18.  I am definitely slower and my joints hurt more, but I am probably stronger and my stamina is greater.

I also don’t get to sleep past 7 a.m with an infant at home and my hangovers last for 2 days instead of 1.

Since I have never stopped working out, I have been able to maintain a strong physique.  I am still benching over 300 lb’s and deadlifting over 500, and I can also run 3 miles in 21 minutes.

But if I didn’t work out, I would be in big trouble.

During last years bulk up, I noticed that I got way too fat.  In just 5 months of skipping out on cardio, I started to feel morbidly obese.  I started to find it difficult to complete basic day to day tasks like taking out the garbage and even walking up stairs.

Let’s face it, that is how most people live in this country.

If you cant see your abs, run a mile under 8 minutes, or climb stairs going to work; you are slowly dying.

If you don’t have any energy because you have the testosterone level of a teenage girl, you are in trouble.

If you hairline is receding, your back is getting hairy and your teeth are starting to rot.

You are on the fast track to death.

You won’t even make it to your life expectancy of 78.

You are not the only one, a lot of people in our generation won’t.

Wake up.

-John Andre

Check out my books on amazon.com!

Lift Heavy/Run Fast

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

The Fall is here, the weather is cooling down, the sun is setting earlier and I have already started slowly bulking up.

This was a very good year, but not “great”.  Although I was better than  last year in all categories, I didn’t get close to setting any records.

When it came to weight lifting, I was an “A”.

I dead lifted over 500 lb’s by Thanksgiving and eventually I maxed out around 535.

For the bench press, I hit 315 (3 plates) several times, but I was unable to go into the mid 300’s.

Running has a tough one, although I was a lot faster than last year.

I got my 3-mile time down to around 20 minutes flat and I completed several 5k races in around the low 21’s.

Overall, I was hoping to go into the 19’s for a 5k, but I was unable to reach it.  I also competed in my first track and field competition in 20 years and jumped around 15 feet in the long jump.

For bodybuilding, I looked “good” but not “great’.  There was never a moment where I looked into the mirror and said “oh shit”.

What worked against me?

It’s really hard to eat a super strict diet when you have a wife and small baby at home.

I can’t eat a can of tuna for dinner like I used to, I cant go to the beach all day and tan and I also lost out on a ton of sleep.

Not to make excuses, but I was probably in my 5th or 6th best shape ever.  Very good on the weights, pretty good running times, and my physique looked decent.  Just not record breaking.

For next year, just some small adjustments.

A) Eat cleaner during my bulk up

B) Lift heavier weights during my bulk up

C) More sprinting and less long-distance during the Spring and Summer.

Here are some pics from my summer shape.

 

Want to get ripped for next summer?

Check out one of my books on amazon.com!

Lift Heavy/Run Fast

There are two goals I would LOVE to reach in 2019.

One would be to make a million dollars (very hard) and another would be to dead lift 600 lbs (very possible).

Most middle class and lower people complain about not being rich, including myself, but often you are not even in a position to get rich.

Are you offering a million dollars in products?

Does your career offer the opportunity to become a millionaire?

If not, why are you still there?

I feel like it is the same situation with powerlifting.

I have never deadlifted 600 but I have also never tried.  I was able to do 585.

Maybe I just need to try.

It might not happen the first time, or the 2nd or 3rd.

But it could happen.  It should happen.

Why can’t I bench press 365?

I have done 315 x 4.

Why can’t you have a date with the pretty girl behind the desk?

Did you ever ask?

Sometimes you need to take an honest reflection of yourself and recognize that you aren’t making an honest effort.

It’s time for me to make that effort.

-John Andre

Lift Heavy/Run Fast