Posts Tagged ‘power lifting’

Today was a great workout!

Yesterday, I  was supposed to work out but I actually skipped the gym because I was exhausted.  Since I was off on work Monday for Memorial Day I ended up working out 3 days in a row and on Friday morning I was barely able to walk.

I also decided to increase my calories yesterday.  I was really feeling run down, so yesterday I ended up having an extra snack at work and I had a bunch of mexican food for dinner.

It helped.

Today I went for some empty stomach cardio as soon as I woke up and I ran like a champ.

After the first mile, I KNEW I was going to have a good time today.

I passed the first mile in around 6:55 and I was barely sweating.

For the 2nd mile, I decided to increase the pace and I passed two miles in around 13:45.

At this point, I knew for sure that I was going to hit my summer goal of 21 minutes.  The only question was by how much.

By the 2.5 mile mark I was hurting pretty bad.  I decided to increase the pace for the last .25 and I was able to finish in 20:24!

I can officially say that I am finally back into decent shape.  That is a fast time for early June and I would love to go under 20 minutes this year.

Last year I felt like I was training 10x harder and I was only able to go under 20 minutes once.

My game plan from now on?

I just need to keep it up.  Add more speed training to my routine and eventually I will bust out some fast times this summer.

How is everyone else doing?


26 years old, in my power lifting prime : )  182 lbs….


I have been working out for over 20 years straight.  That includes competing in both High School and Collegiate track and field, over 20 powerlifting competitions and at least 100 road races (1 mile up to the Half Marathon)

And after all of these years, I can honestly say that have a training partner helps.  It is not 100% necessary, but overall it definitely helps.

In running, a training partner is really useful in breaking up the monotony.  Going for a 5-mile run on a Sunday morning becomes a lot easier when you have a training partner. For long-distance running, having multiple partners are even better.

If you watch the famous Kenyans or the Ethiopian marathoners train, they almost always run in large groups.

For powerlifting  and bodybuilding you don’t necessarily need a partner to train, but it really helps with both the bench press and squatting.

Personally, I don’t like to bench press over 275 lb’s without a spot.  Occasionally if I am going for a single and I am feeling strong, I will lift 275-300 lb’s  without a spot. But benching with a spot is not ideal and it could become dangerous.

Last week I bench pressed 265 for 5 reps and I just asked a random stranger for a spot.  It’s annoying to bother strangers, but If I want to go heavy, I am going to have to ask for a spotter.  I can’t risk my life every time I train my chest.

Every other exercise I can basically do by myself.  Deadlifts, shoulder dumbbells, biceps, chins, bent over rows, triceps, all of these exercises can all be done solo.

But I not going to lie, I miss having a training partner.

It’s a shame but I have lost all of my old training partners from either people moving to different cities, changing jobs or some people just becoming lazy and giving up.

A good training partner can keep you on track, motivate you and make you a better athlete.

This year my bulk up has been coming really good, but I have a feeling that I am going to at least need a consistent spotter soon.

There is no way I am going to start attempting 315-355lb bench presses while only weighing 165.

Fun week coming up! Day light savings time is this Sunday, including the NYC Marathon!

Happy Halloween…

I realized that I have been blogging for a while and I haven’t really given any background information about myself.

My name is John, but I go by my nick name J.A.  I am originally from Brooklyn, NY and I have lived there for over 30 years before recently moving to Staten Island.

I first started working out with weights in High School and I haven’t stopped ever since.  I also started running in High School, including 2 years of High School track and field and one year in College.

My track and field career ended with me winning the City University Outdoor Long Jump in 1998. (Division 3, no big deal).

After retiring from track and field, I became interested in power lifting and have since competed in over 20 competitions.

So what do I do now?

I consider myself a mix between a power lifter, runner and amateur bodybuilding.  Really it depends on what mood I am in.  But most recently I have been focusing on amateur bodybuilding and I pride myself on being able to build a natural 6-pack every summer.


Ripped abs

I hope you enjoy my site.  I have a book out on, The Automatic 6-pack, and a second book coming out in early 2017.

I am also a big fan of traveling.  In the last several years I have been to the following:

  • Mardi Gras
  • Kentucky Derby
  • Preakness
  • Estonia
  • Sweden
  • Ireland (St Patrick’s Day)
  • Ottawa, Canada
  • Niagara Falls
  • Key West, Florida
  • Vancouver

And much more….

I hope you enjoy my website.  Besides a second book coming out, I would “love” to hold my own race in the near time future.