Posts Tagged ‘crossfit’

Its crazy but I have been lifting weights for almost 25 years in a row.
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I have loved lifting weights since the first time I picked them up around age 14.

Ever since then, it’s been a constant experiment to discover the best routine that works for body.   That includes both weight lifting, cardio and diet.

Generally, what works the best for me is heavy powerlifting workouts mixed with intermittent fasting and 3 to 4 days a week of cardio during my cut up season.

My cardio includes either 2 to 3 mile tempo runs combined with some sprints.

I have also discovered some advance techniques that work specifically towards me. One of them is I do chest twice a week.

When doing bench press once a week I was able to get pretty strong and my peak was near 345 at 190 lbs. Now I train my chest on Mondays with a couple sets of bench press, followed by two flys. Then on Thursday I do 2 sets of dumbbells, either flat or incline, then 2 sets of various machines.

The key is, if you do too many sets, you will get hurt.  No questions asked.

I keep my sets low and heavy and as such, I am able to do chest twice a week. That’s 104 chest workouts a year, while most guys do 52. Now chest is one of my greatest body parts.

For my back, I do one day of pullups, pull down and some machines, the second day I do HEAVY deadlifts, up to the mid 500’s and I follow my heavy dumbbell rows and then possibly another machine.

The reason that I just started doing back twice a week was A) it worked for chest B) my upper back is my weak spot.

This might not work for everyone but for me its working great.

See you in the summer!

John Andre

Check out my books on amazon!

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

Finally, Some Good Newsew

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Working out and bodybuilding can be frustrating, especially at this time of year when I am trying to get ripped.

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It’s just close to impossible to lift heavy, run fast and diet hard at the same time.

Usually, if I am running and dieting hard my weight lifting will suffer and obviously when I am bulking up in the winter, my diet and cardio routine goes to shit.

But the worst season is definitely the Spring. It’s a weird time because I am still pretty strong, yet, I have started cutting calories and added cardio to my routine.

I am also slowly getting weaker, which is ok, but its frustrating when I start running slow or I don’t lose as much weight as I desire.

Recently,  I have bad 4 really bad cardio sessions in a row.  Today was so bad that I had to walk after a mile and a half and couldn’t even jog slowly afterwards.

Although my legs felt ok, but not great, it was my stomach that was killing me.

Since I started cutting the calories over the last 2 months my body has not made the full adjustment and the end result is that I am cramping like crazy.

Starting immediately, I am going to need to make some adjustments. It “appears” that I am fasting for too long before my cardio routine.

Today I fasted from about 10 am to 5, which is not even that long, but it definitely killed my insides.

Going forward, I will have to add a little but of extra food on my cardio days and possibly change my fasting times so that I eat more in the afternoon.

Either way, my diet has been spot on and hopefully I am getting close to 160lbs on my Saturday morning weighins.

My goal for the summer is to reach about 150.

Good luck!

John Andre

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

Spring is finally here and that means hard training.

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Right now I am training 5 or 6 days a week, including twice a day at least 3x a week. This includes lifting heavy weight lifting, fast cardio and a super strict diet.

The name of the game in the Spring and Summer is cutting weight, if you are a natural lifter like I am, you need to cut weight or you will never get cut.

I typically lose at least 20-25 lb’s every year between my peak in the winter and my lowest in the summer.

Last week I weighed in around 167 lbs and I need to get that down to at least 160 lbs asap. After I reach 160, I will slowly cut down into the low 150’s.

For my running times, I am hitting 3 miles outside in around 21:45. My goal every summer is to get my time down to 3 miles in 21 minutes flat and I should be able to hit that relatively quickly.

April and May should be your hardest days of training for the year.

The weather is not too warm outside, the humidity has not become too insane and the amount of daylight is increasing.

There is really no excuse to not go outside and start training.

I find it harder to train like crazy in the summer, especially in July.  Between the humidity and even just sweating as I walk to the gym, July and August are tough months to train.

I try to run in the early morning or after the sun sets, but sometimes I just don’t have the chance and I need to run in the middle of the afternoon.

But overall, you need to train hard immediately or you will have zero chance of getting ripped this summer.

  • Cut weight
  • Lift heavy
  • Fast cardio

And most important, you need to cut down on calories and lose weight.

Good luck, get moving…

-John Andre

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

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

I am not trying to brag, but when I get my ass into great shape, I really start to look good.

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What it really comes down to for me is, what kind of mindset am I in?

  • Am I willing to starve myself?
  • Will I do repeat sprints in the blazing heat outside?
  • Will I try to deadlift 600 lbs?

If the answer to all of these are “no”, then I will not look like a freak.

I need to be firing on all cylendars to look my best.

So far this year, I am feeling “pretty good”.

My mindset is in the right place, I’ve been injury free and my numbers have been impressive.

My workout last week were as follows:

Monday: Bench press 245 x 7, biceps, etc

Tuesday: 275 x 5 squats (ass to the floor), calve raises, etc

PM Session 3 miles in 20:40 treadmile

Wendsday: Rest

Thursday: Chest# 2. dumbbells, fly’s, etc.

Friday: Deadlift 345 x 10, 110 lb dumbbell bend over rows, 2 sets of 10 chins

Pm session: 2 miles in 13 minutes (Treadmile)

Saturday: 2 miles in 13:55 outside.  6 x 40 meter sprints.

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Overall, that is a tough week of exercise, along with going to work everday and eating like a bird.

I am “finally” starting to look a little bit slimmer and my times are starting to improve.

My game plan from here out? 5-6 days a week of exercise with multiple “double” sessions.

My typical goal is to hit 3 miles in 21 minutes outside and it looks like I “should” hit that pretty easily.  On a really good year, I will even go under 20 minutes.

But I am also looking pretty solid this season.  My winter training was strong with 550 lb deadlifts, 315 lb bench presses and 355 lb squats.

I tell people all the time, if you werent lifing heavy in the winter you will have trouble trying to get ripped in the Spring and Summer.

Overall, I am feeling really good and that is bad news for all you other guys out there.

Remember, if you take a shot at the king, you better not miss.

And I am still alive.

-John Andre

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

As of today, the best shape I have ever looked was when I was 29 years old.

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Ripped abs

Since then, I have gotten pretty close to my “peak” shape and I always get relatively ripped during the summer.

But to be honest, it’s going to be difficult to beat my 29-year old physique, although there are some advantages of being older.

Older bodybuilders have the advantage of having really solid muscle.  There is just no way to cheat or replicate years of heavy powerlifting.

That is why some College Football players will still look massive even years after they stopped competing.

But, I also think about what type of crazy training I was doing back then.

First of all, my diet was STRICT.  I was living with two roommates at the time and without the distraction of a wife/kids, all I did was eat cleanly.  Very low carb and also very low calorie.

Secondly, I was lifting heavy.  I was just coming off my best powerlifting year, where I was benching 350 and deadlifting over 560.

And finally, I was also running pretty good.  I had my 3 mile time down to 20 minutes flat and I was running the mile in around 5:20 on the track.

So overall, I was bench pressing over 315 lbs, while running a mile in 5:20 and eating like a bird.

That combination is tough to beat.

I was also hanging out all night, especially on the weekends, until 4 in the morning and burning a ton of extra calories.

One thing I am starting to notice is that although I always get cut, I am starting to look the same every year.

For me to make any “freaky” changes, I am going to have to start getting freaky in my routine.

That means super fast cardio, more super sets in the gym and also a ton of “fasting”.

If I don’t change it up, I will look the same as last year.

Time to make a change…

-John Andre

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

This has been a rough Spring so far.  Not only did I start a new job, but I also have a second child on the way.

Luckily, my second child is not due until Octobers, so I really have no excuse to not get ripped this summer.

I’ve cut about 8 or 9 lbs down to 171ish and I am running 3 miles in around 22:30.  I have also included some sprinting, but I really need to pick up the pace.

Switching jobs hurt me bad.

I had about a month straight of interviews that were killing my workouts and then starting a new job also took up a lot of my free time.

But now it looks like I can finally get down to some hard training and get into shape.

The name of the game is going to be super strict diet and hard cardio.

Tomorrow I am going to do a double session.  Weights during lunch at work and then cardio after work.

Double sessions can be tiring, but once you get into a routine, it starts to go pretty easy.

I also signed up for a 5k race in the Spring, although I plan on focusing on my sprinting more this season.

Overall, slight hiccup for the last month but I am still coming in pretty strong.

Will try to get pretty cut for Memorial Day and hopefully have some good pictures.

Good luck!

-John Andre

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

Being stubborn can destroy your training.  If you continue with the same routines day in and day out, you will never improve.

And I see this ALL the time at the gym.

Most people don’t change at all.  Middle of winter or in the blazing hot middle of July, they look exactly the same.

Now that I am officially in my late 30’s, almost 40, I am still in pretty good shape.  I am still deadlifting in the mid 500’s, my squats are in the mid 300’s and I can still run good times.

But there are two things that I need to change asap.

A) I need to keep my diet strict all year round and slow down on my winter bulk up.  Last season I felt that I bulked up way too much and it was a struggle to get my body weight down quickly.  This year I gained about 6 lbs less, but it still feels pretty heavy.

B) I need to do cardio all year around.  Again, I did “some”cardio all year, compared to last season when I took 6 months off.  That is not healthy and I think I actually looked better when I stayed lean during the winter.  For my 40th birthday next year I am going to make sure that I continue cardio all winter long.

Conclusion: Like I stated above, being stubborn can cost you big time in bodybuilding.  I can still train hard, if not harder, then when I was younger, but I do need to make some changes in my routine.

Spring is definitely here, time to hit the cardio hard, lose weight and start getting cut.

Good luck!

-John Andre

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

I have been working out now for almost 25 years.  That includes doing track and field in both High School and College, several powerlifting meets and also amateur bodybuilding.

Although I always knew that the diet was very important, it wasn’t until I seriously started using a bodybuilding diet that I started to get really ripped.

jabeer

Ripped abs

It was immediately that I realized, the diet is extremely important. I used to say that bodybuilding is 50% workout and 50% diet.

Then I upped it to 75%.

Now I think it is 90% diet.

Let’s face it, almost everyone in the gym does the same workouts.  Everyone does bench press for chest, everyone does curls for biceps, but not everyone looks like Arnold.

Besides genetics and taking steroids, the diet is really the only thing that separates bodybuilders.

Even if you lift less weights than someone else, you still might look better than someone depending on your diet.

If you want to make progress in the gym, immediately start to work on your diet.  That is really the only way to get cut.

Overall, spring is coming.  Time to get ripped.

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

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

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