Posts Tagged ‘halloween’

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

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Out of all the exercise routines known to mankind; crossfit, running, pilates, bodybuilding, yoga, etc.  The most practical exercise is actually a very basic routine; powerlifting.

This nothing more practical than lifting heavy weights.  When you build up your core strength, it affects almost every part of your every day life.  Whether it is picking up groceries, painting a room, loading firewood or taking an air conditioner out of a window; it helps to be stronger.

Even if you don’t care how you look, you should at a minimum add some moderate powerlifing and light cardio to your daily routine.  The combination of powerlifting and light cardio, along with a clean diet, is really hard to beat.

Just recently, I have gotten back in to the heavy powerlifting and I reminded everyday by how important it is to lift heavy.

Besides feeling very energized (in comparison to running which makes me tired) Deadlifting 500 lbs solves a lot of problems:

  • It puts on size (mass)
  • It builds your calves, back, arms and thighs
  • It builds confidence
  • It helps in the other lifts, shoulders, squats, etc.
  • It helps in everyday activities.

Sometimes when you are stuck in a rut with your routine, there is an easy answer to accelerate your progress, start going heavy.

This week I am getting back into the mid 200’s for squats and I am hoping to be in the mid 400’s in my deadlift on Friday.

This will be my 3rd week into my winter bulkup and I need to add as much mass as possible.  Heavy bench press, heavy squats, heavy shoulders and heavy deadlifts.

Going heavy is practical and it is the best way to build mass if you want to start bodybuilding.

You want to build a solid 6-pack? Start squatting and deadlifting.  Once you start dieting and adding cardio, that solid stomach muscle will be the only thing left over.

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This year, I plan on going up to 180 lbs before I cut back down again to 150 for the summer.  Heavy lifting and light cardio all the way up until Mid-March

Good luck!

-John

Check out my 2 books on amazon.com or support me on patreon!

Lift Heavy/Fun Fast on Amazon.com!

 

Now that the week is over, I am ready to officially start my winter bulk up routine on Monday.

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In the last 3-4 weeks I stopped my bodybuilding diet and I am also curious to see how much weight I gained.  I am estimating that it was at least 6 to 7 lbs.

Staying super lean is difficult.  I can only stay super cut for 2 to 3 months and then I need to eat.  I am usually really cut from mid July to Early September and then I start to slowly bulk up.

So now that summer is over, it is time to lift heavy!

Although I went heavy in the gym this past winter, I feel like I was missing some of the heavy powerlifting routines that I had used in my 20’s.

Powerlifting is probably the best way to add any muscle and also it has a practical use; you stay strong.

In the last several years I have noticed that I have been skimping out on two of three powerlifting exercises; deadlift and squats.

How can I consider myself bulking up if I am skipping 2 of the 3 powerlifts?

This year, I have decided to reintroduce them.  My squat is already back over 225 lbs and today I deadlifted 315 for several reps.

I used to be a great deadlifter.  My best deadlift was over 575 lbs and 425 for 10 reps.

 I would love to get back over 500 this winter.

I’ve also noticed that my muscles feel different, especially my abs.  I have a soreness that feels different from the other lifting I was doing.

Overall, in only 2 weeks of powerlifting, I can feel a major difference from now and last winter.

Squats, deadlifts and bench press, when done correctly, will reach almost every muscle in your body.

With the increase in calories and the heavy lifting, I feel confident that I should be able to add some solid mass this year.

Updates coming soon!

-John

Check out my 2 books on amazon.com or support me on patreon!

Lift Heavy/Fun Fast on Amazon.com!