Posts Tagged ‘training’

Now that my winter bulk up is over, I am starting to add some cardio back into my routine.

This week I ran 4 times.  I ran Tuesday, Wednesday, Thursday and Saturday.

I was considering running on Sunday, but I decided not to.  When I use my running for cardio, I like to run HARD.  Easy running is for marathon runners and it doesn’t burn off a lot of body fat.

If anything, most marathon runners are skinny fat.  Skinny fat is where you have a low body weight but still a high body fat percentage.

The key to cardio is intensity.  Run hard, run fast and push it.

This year, my goal is to run 3 miles under 21 minutes without running for than 3 or 4x a week.  I also never run more than 3-4 miles in my training, when I run, it is short and fast.

I meet runners all the time that utilize a ton of mileage in their routine, but their running times never go anywhere.

It’s truly a waste of time to go outside or on a treadmill and start plodding along.

The key to cardio is to work on your SPEED.

You don’t really lose a lot of endurance as you get older, but you definitely lose a lot of speed.

Speed is the key to life and vitality, not endurance.

Sprints, tempo runs and even sports are the cardio routines that you can use to get into great shape and remove body fat.


Last summer I was running outdoors and when I would start to feel burnt out, I would switch to basketball.

But overall, I would never run more than 12-15 miles a week, max.

Today I ran 2 miles in 15:00 minutes (7:30 per mile pace).  I’m only into my second week of running, but I am quickly starting to feel pretty good.

Running is a weird sport, it usually takes me around 15-20 runs before I start to get into the “groove”.

But once my legs and my breathing starts to make the adjustment to the training, I can really start to push it hard.

Remember, start training outside now so when the weather changes, you will be ready.

By the time Spring rolls around you want to be in the middle of a hard training routine, not at the beginning.


Lift Heavy/Fun Fast on!



Sports and life in general are competitive.  I can never understand people who are not competitive at every age.


Don’t get me wrong; there are bloggers that I follow that live in R.V.’s or travel the world for a living and sometimes that sounds like a great idea.

But I am too competitive.

And I get bored very easily.

I worked from home at one of my prior occupations and surprisingly I didn’t really enjoy it.

Unless I was working from home in the summer, there was usually nobody around from Monday to Friday.  Basically, instead of being locked in the office, I would be stuck at home.

I like to be competitive.  It keeps you young.

Today I was at the gym and I started to size up some of my competition.

Usually there is only one or two decent bodybuilders in a gym and rest are just there for maintenance.

The best way to tell if someone is training correctly, is that you should be able to see major changes in their body.

If they look the same across the whole year, basically, they are just maintaining.  Maintaining is fine, but you will never really improve, nor will you ever get ripped.

At my gym, there are several guys that look decent.

So for this coming summer, I need to design a workout plan to defeat my competition.

  • What are my weaknesses and what are my strengths?

My weaknesses are definitely my upper back and legs.

My strengths would be my mass, chest and abs.


Since I am slowly starting to lose weight, my goal this year is to continue to train heavy.  I have a strong advantage in strength and mass, so I think that is where I should focus.

Like I’ve stated in other posts; I believe it is important to show off your best body parts.  So for myself, I need to continue to train chest and shoulders heavy, while I get my body fat percentage low enough so that my abs are ripped.

Another week or two and I will reveal my Spring training guide, but right now, it is looking something like this:

Monday: Chest

Tuesday: Legs/cardio

Wednesday: Cardio

Thursday: Shoulders

Friday: Back

Saturday: Cardio

Sunday: Rest

I want to slowly get back into my cardio workouts for several weeks, before I start to really get cut for the summer in May and June.

So far, I am one week into my cutting phase and I already lost 3.5 lbs.  I usually cut 10 lbs pretty quickly, then it starts to slow down after that.

Good luck everyone!

Lift Heavy/Fun Fast on!



Most people in the gym train by themselves.  Sometimes you will see two people who go together consistently and it is the same for running.

You don’t need a partner to train, which is good.  I can do almost all of my exercises except max bench press, without a partner.

But, it does help to have one.

Unfortunately, in the last several years I have been going through training partners like underwear.

When I was younger everyone wanted to lift with me, now, not so much.

When I have a good training partner, I try to lift as heavy as possible.  I need to take advantage of a good spot on my exercises while I can.

More importantly, it helps with motivation.


Yesterday, I went to the gym aiming to break my winter bulk up deadlift max of 525 lbs.

Once again, I was there by myself warming up, when I ran into a guy that I know.  Turns out that he is a powerlifter.

I told him I was going for my max today and he immediately replied “oh, I need to see this”.

For some reason, that was all the motivation I needed.  He started cheering me on as I worked up to my final set and by the time I put 525 lbs on the bar, I had 3 or 4 guys watching me.

Motivation helps.  It’s hard to voluntarily go to the gym at lunch and lift 525 lbs off the floor.  But when I have people yelling and encouraging me, it went right up.

It’s the same for running.  Nobody wants to go outside and jog 5-miles on a 23 degree morning, but when you running partner shows up, you are going outside.

You also push yourself.  Some days you don’t feel like running fast and your partner does and vice versa.

I also used to make up imaginary friends.  Sometimes when I am training alone, I start to think about my competitors being there.

I start trash talking to myself.

I think about my old coaches.

I think about old enemies.

I recite my favorite scenes from Rocky.

Whatever it takes to become a champion.



Lift Heavy/Fun Fast on!



Ok, I admit it.  This title is slightly click bait, but I will explain.

This year I am backtracking on one of my old theories called “weak point training”.  From now on, I am focusing even MORE on my good body parts and even less on my weak points.


There really is no point in focusing on your weak points.  Don’t get me wrong, it’s still important to have a balanced physique.  But if you want to stand out, you might need to spend more time on what works for you.

What are my strong points? Chest and Abs.

As you see in the picture above, when I am in good shape my abs are better than Arnold Schwarzenegger’s.

And my chest? It has always been on of my strong points.  I just touch the bench press and my chest explodes.

With that being said, I am going to continue to focus most of my attention on my chest and abs.  Those are the money makers.

So, what does this have to do with Kim Kardashian?

Well, she is known for one famous bodypart.  Would it make sense for her to lose a ton of weight and focus more on her weaker bodyparts?

Of course not.  Like I said before, she has one VERY famous bodypart.  Nobody talks about Kim Kardashian’s calves, forearms or back.

It wouldn’t make any sense for her to change her physique.

My body is not balanced.

Although I have been able to improve my calves into making them one of my better bodyparts, my upper back will never look great.

I have tried heavy rows, weighted dips, 500lbs deadlifts, etc.  I just don’t have the genetics to build a championship looking back.

With the summer coming up in 6 months, I am going to focus on my strengths.

Being balanced is not always ideal.


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Lift Heavy/Fun Fast on!



I officially weighed in on December 1st and I am in shock by how much weight I gained.

I weigh 175 lbs!  That is a 25 lb weight gain since Labor Day.


My goal at the beginning of this bulk up season was to peak at 180 lbs.  Unfortunately, If I keep this pace up, I will reach 190 lbs in several weeks.

Going forward, I am going to continue to eat the same until New Years Eve.  At that point, I plan on gaining fat slower.

So, what do I mean by gaining fat slower?

It’s unfortunate, but when you bulk up, you will gain some muscle and also some fat.  It is almost impossible to only put on lean muscle.

But what you can do, is slow down the pace.

After New Years I am going to slow my body weight increase 50% by taking in fewer calories and by also increasing the cardio.

By Valentines Day, I will completely slow down and then I will transition into my spring training routine.

It’s crazy how fast the winter goes.   Only 12-15 week of heavy lifting left and then I need to focus on getting ripped.

Good luck!


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Sept 1st is finally here!  This summer has went by so fast, that I can’t believe it is almost over.

I have to say, I ended the season pretty strong.  I got a little bit of a late start because of my son being born, but recently my weight has gone down to 150 lbs and my body fat is pretty low.


My plan going forward is to lose another 2 lbs and go down to a 20-year low of 148.  I am not going to lie; when your body fat and weight gets very low, it becomes really hard to make large improvements.

So now that summer is almost over, how does our training change?

Actually for me, I like to run more.  September and October are my favorite months to run outside and I am already signing up for several runs.

I usually stay pretty cut in the Fall.  I won’t take my diet as strict as I have in the summer, but with all the cardio, I will still stay pretty lean.  Sometimes I will even slightly improve.

Around the middle of October, I will eventually start my winter bulk up.  The winter bulk up will be less cardio, heavy lifting and increased calories.

My goal this year is to hit 180 lbs.  That is also a number I have not reached in several years.

Good luck!


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I’m going to give you a clue, it’s not from working out less.

It’s also not from eating more.

Last week I went out to an Iron Maiden concert in Brooklyn and I ended up missing my weight goal.  I was planning on weighing under 155 lbs by Sunday, but unfortunately I ended up at 156.

Of course you can say it’s only one lb, but at this time in the summer, I want to go down to 150.  One or two bad weekends can ruin your entire summer physique.

Since I had a bad weigh-in, I decided I need to train harder this week and cut down the calories.

First thing I did, was I added an extra cardio day.  My usual cardio days are Tuesday’s, Thursday’s and Saturday’s.  Today I did a 2nd session on the treadmill after work. so this week I will do cardio Monday, Tuesday, Thursday and Saturday.

I also need to get super strict on my diet.  I’m not going to lie, it was over 90 degrees out for several days in a row in NYC and I ended up having some ice cream.   When it’s that hot out, I need to relax.  It’s the same as having a nice bowl of chili when it is 10 degrees out and snowing; comfort food.

So overall, last week was a disaster but there no excuses for me not to get back on the train.

Super strict diet, an extra day of cardio and I “should” be able to get my weight down to 154-153.

I plan on weighing myself Thursday night after my third cardio session and depending on where I am, that will decide how hard I need to train on Saturday.



Spring is finally here!  The sun is out longer, the birds are chirping and the snow is finally start to melt in beautiful Staten Island.  So what does it mean for most bodybuilders?

Its time for Spring Training.

Time to increase the cardio, decrease the calories and remove all of the body fat.


Since January 1st I have been INSANELY busy. Between getting slammed at work, I also studied and finally passed a licensing exam at work and my wife is also 8 and 1/2 months pregnant.

Fortunately, none of this had any affect on my training, but it did affect my blogging.  Now that some of my schedule has cleared up, it’s time to kick it into another gear and start getting serious.

This year I want to focus on retaining my mass.  I feel like the last several years I have been cutting my calories too low and losing too much mass when I get cut up.  I never have a problem getting a 6-pack, but I want to also keep some solid muscle after I cut down.

My motto this year is “burn off the bodyfat, don’t starve it off” And by that, I mean that my workouts need to be harder and more consistent, so that I cut my body fat more from the gym and less from the kitchen.

Don’t get me wrong; I understand the importance of dieting, especially when it comes to getting cut.  But, I feel like I have more potential in becoming a better athlete through my training, than I do from just dieting down every summer.

This is my premliminary training  program for this season:

Monday: Chest/foremars

Tuesday: Legs, calves, cardio

Wendsday: Back

Thursday: Cardio

Friday: Shoulders, calves

Saturday: Cardio

One of my goals are to run 3 miles in at under 21 minutes and I also want to start doing more sprinting on the track.  When you get older (37) you don’t lose as much stamina as you do speed.

Rarely, do you see someone in their 30’s or 40’s working on their speed.  All across N.Y.C I see ton’s of people my age outside using long and slow distance running, but the truth is when you get older, stamina and endurance aren’t the problem.

You need to work on your speed.

Another area I want to work on hard are my back and calves.

For my back; I am going to focus on shrugs, bent over rows and weighted chins.   My shrugs need to be over 450lb’s and on occasion, I can do chinups with over 70 lbs hanging off me.

For the other bodyparts, I just want to maintain as much strength and mass as possible.  Right now I am around 172 lbs and I plan on losing at least 20.  With that amount of body weight loss, it’s inevitable that I am going to experience some strength losses, but I still want to be able to throw up some decent numbers at a low bodyweight.

And finally, I have a second book coming out soon that goes into my philopophy of heavy lifting and fast running.

My 3rd book is going to be about using sprint workouts to remove bodyfat.  Sprinting is the holy grail of cardio for body fat loss and it is very underutilized in this country.

Good luck.


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 am only 5 or 6 weeks into my bulk up and so far my plan is going great.  I am already maxing out the same as I did last year in the leg press and I am rapidly gaining strength in the bench press and shoulder dumbbells.

If I keep up the pace I am on, I should destroy last years bulk up numbers.  But experience has taught me that A) my pace will slow down B) Injuries will happen.

This week I am going to attempt 75’s for 10.  Once I can hit 80’s for 10 I am right back into the heavy stuff.

The body definitely has muscle memory.  I haven’t gone this heavy in a while and the strength is coming back almost immediately.  I am surprised by how strong I am getting after just several weeks of extra calories.

It is fine to gain weight in the winter, but I want to make sure that I don’t put on too much body fat.  Lean muscle is the goal this winter.

I am also really enjoying the fact that I haven’t been doing any cardio.  The cardio workouts were really starting to wear me out.

Originally I had planned to reintroduce the cardio in December, but now I am thinking I might take a complete break until Jan 1.

Winter is right around the corner! I can’t wait for some heavy lifting…