Posts Tagged ‘news’

Today was a bad day in the gym.  I had a long day at work and I had to travel all throughout the city before 1 pm, so by the time I got to the gym, I was exhausted.

My plan was to do my second chest workout of the week, followed by a hard 2-3 miles on the treadmile.

I got changed in the locker room around 1:30 and immediately ran over to the incline benches.  As usual it was packed, but this time it was packed with two guys doing multiple sets and writing each set down on a pad.

I am not sure why, but bringing a pen and a pad to the gym bothers me.

You are messing with nature.

Working out and especially lifting weights, is extremely mental.  If you are just going to go through your sets without much effort, feel free to bring a pen and a pad.

But If you are lifting “balls the wall”, leave the pad at home.

Just like you wouldn’t bring a pen and a pad to the local bar, your high school prom or in a rock n roll jam session; it is the same with working out.

Go with nature.

When you feel good, take that pad, throw it in the garbage after spitting on it and lift the heaviest weight that your crazy mind will let you.

Use the force.

luke

Whether you are Pablo Picasso, Jimi Hendrix or a big-wave surfer.  Weight lifting is an art form that comes from within.

From your animal spirit.  Not from an internet forum or a magazine.

Let if flow grasshopper.

Amen

-John Andre

And check out my books on amazon.com!

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

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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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And check out my 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

 

I am proud to announce that my bulk up season is officially over.

Although I still plan on pigging out slightly in the next couple weeks, especially during the Super Bowl, I am going to start adding more cardio to my routine and eating cleaner.

So how did my bulk up go this year?  GREAT.

Basically, I was squatting and deadlifting about 30 lbs heavier than last season and I also weighed 6 lbs lighter.

Last season I went up to 186 lb’s in body weight, this year I maxed out at 180.

One of the main issues I had this year, is that I don’t have a spotter.  I refuse to max out in squats and especially the bench press, without a spotter.  And it also helps to use the same person week after week.

Unfortunately, almost all of my training partners have dropped out over the years.

I have also decided to start my cardio earlier this year.  In the past, I have let my bulk up extend to either late February or even St. Patrick’s Day, but now I feel that it is too late in the season.

The last two years I was starting to peak in early September, instead of the middle of the summer.  By starting a lot earlier, I think I should be able to get cut earlier in the year and look great for Memorial Day weekend and July 4th.

I also don’t feel very healthy when I go over 180 lbs.  I am only 5’7-5’8 and in the last couple weeks I noticed that I was running out of breath from just climbing up stairs.

It can’t be too healthy to stay overweight for a long period of time and that is another reason why I wan’t to cut down on my bulk time.

With that being said, if your bulk time is short, you need to kill it.

Heavy lifting with no excuses.

Going to do my first run in 4 and 1/2 months today, wish me luck.

-John Andre

Check out my books on amazon.com!

Lift Heavy/Run Fast

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.

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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

I have to be honest with you.  If you become a parent, it will be close to impossible to become a champion athlete.

Don’t get me wrong; you can get in great shape.  This is my shape from this past summer:

You can still get in good shape, but you definitely cannot train and diet at 110%.

Some examples?

I used to run 3-miles on a summer morning in Coney Island, starve myself for about 12-14 hours, eat a can of tuna fish, then go drinking all night with my friends.

Those days are OVER.

10 years ago I would sleep till 12 noon, then go for a 6-mile run with my Russian friend in 15-degree weather.

Now? I am up at 7:30.

Diet? Forget it.  My son typically eats about half his dinner. Guess who is finishing it? Daddy.

Half a waffle, half a cookie, half a slice of pizza, etc. It starts to add up.

But there are ways to work around it.

Weights are ALWAYS done at lunch.  I lift 4 or 5x a week at lunch during my work week.

Cardio? This is the hard one.

I take my son to the park almost everyday in nice weather, and it is a decent workout. But when you try to run 3-miles hard or do sprints Before/After the park, its tiring.

Same with trying to run during his nap.  When you come back from your workout, expect to get no rest at all because he will be waking up.

Overall, there is no major excuse to not workout when you have kids.  Just don’t except to beat someone who has unlimited free time and a similar work ethic.

-John Andre

Check out my books on amazon.com!

Lift Heavy/Run Fast

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

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

Imagine that your doctor told you that you had 20 years left to live?

Would you quit your job?

Would you travel more?

Would you get married or divorced?

I think I know what I would do.  I would buy an R.V. and travel throughout the United States for several years.

travel-rv

In my R.V. I would pack a squat rack, bench press and up to 600 lb’s in weights.  Although it’s going to kill my gas mileage, I would be able to set up a base at different sites and powerlift.

For my cardio, well that’s easy.  I can run anywhere in the great outdoors, or alongside the truck as my wife drives.

After several years traveling throughout the United States, I would like to do the same in Europe.  Travel throughout the different counties with my 600 lb’s of weights and maybe take one or two side-excursions to Asia, most likely Japan and one other country.

Along with stopping at various churches and praying for my afterlife, I will publish two books about my travels and then I am ready to die.

So what would you plan on doing?

Or more importantly, what are you doing now?

  • Do you workout 5-6X a week?
  • Do you lift heavy to moderate weights?
  • Do you add cardio to your routine including sprint training?

Also, how is your diet?

  • Do you eat clean?
  • Do you have a visible 6-pack for part of the year?
  • Do you take any recreationale drugs?
  • Do you drink more than 20 beers a week?
  • Do you have high blood pressure or cholesterol and need medication to lower it?

WAKE UP STUPID!

Your life expectancy is probably only 20 years right now.

Travel…

Exercise…

Run…

Eat right..

Pray…

And enjoy your life…

-John Andre

Check out my books on amazon.com…

Lift Heavy/Run Fast

 

As I sit here typing this as a 38-year old man, I firmly believe that every man under 50 years of age should go to Spring Break.

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Spring Break is healthy.  Spring Break is motivational.

And it’s a damn good time.

For some of my European and Asian readers that are not familiar with Spring Break, it is an American tradition where many young people travel to a warm area during the months of March and April.  It’s very popular for College students and usually coincides with their school schedule.

Some of the hot spots include Florida, Jamaica, Texas, Cancun and others.

In my lifetime, I have been to 4:

  • Cancun
  • Lake Havasu, Arizona
  • Bahamas
  • South Padre, Texas

The last one that I have been to was in South Padre, Texas when I was 30 years old.

So, what do I love about Spring Break besides the warm weather and the debauchery?

First of all, it is IDEAL for bodybuilding.

There is nothing that gets me more motivated in the Winter than training for Spring Break.

When it is 20 degrees out and snowing, I can’t stop thinking about the warm beaches and palm trees.

It is also seasonally perfect.  Typically I would bulk up from October to February, then I would start to diet and add cardio to my routine.

The result would be that I would start to look really good in Late March and Early April.

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I wouldn’t be super cut and skinny like I get in the summer, but I would still have some solid bulk that would look really good.

Spring break is the ultimate motivation.

If walking around in a bathing suit in front of thousands of people doesn’t get you motivated to train, what else will?

Now that I am older, married, and I have a child. Should anything change?

Why should I stop going to Spring Break?

This year, it is officially back on.

Although I won’t be doing keg stands on Daytona Beach, I sure as heck will be somewhere warm, diving into a swimming pool.

And I refuse to be the overweight and out of shape father on vacation, I am showing up ripped this year.

Now I have something to live for as winter starts to slowly creep into NYC.

Extra motivation.

-John Andre

Check out my books on amazon.com!

Lift Heavy/Run Fast