Posts Tagged ‘weights’

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

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I am now about a month and a half into my Spring training.  So far I have started to clean up my diet and I have also added some intense cardio.

In the last two weeks I ran 3 miles on the treadmile in 20:45 and outside I ran it in 21:40.  I am not as fast I would like to be yet, but I am getting there.

But more importantly, my physique is looking especially thick this year.  Some of that is just from lifting weights for so many years but it’s also from going heavy during the winter.

texasinsert

This winter I was almost deadlifting 545 lbs and I also was squatting 315 to the floor.  Those are heavy, classic, mass-building exercises.

One thing that I have noticed about when I am coming in thick, is that I start to look good pretty fast.

When I am slacking in muscle, often it will take me a long time to start looking good.  But since I put on so much solid muscle this year, I am starting to look “ok” already.

Going forward, I still need to cut another 15+ lbs and continue to improve on my cardio.

I think I should be able to run 3 miles in 21 minutes in a month or so.  After that, I just need to continue adding my sprint training and push it in the gym.

I might have to post some early Spring training pictures this year, I am looking good.

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

After a long winter with some heavy powerlifting, I am really turning the corner and starting to look “a little bit” cut.

April is a month of hard work.  My plan for the next 6 to 8 weeks is just to start killing it in the gym and keep my diet strict.

This will include at least 2 days a week where I work out twice.  That doesn’t mean two long sessions, it means I do weights at lunch and then go back after work to hit the cardio hard.

Sometimes I can do weights and cardio in one session, but I found that taking 3 or 4 hours in between makes a big difference.  I can hit it really hard again after sitting in front of a computer for a while and that hard training will really start to pay off.

This past Thursday I run 3 miles in 20:45 seconds.  That is finally a fast time for me and my only good run of the year so far.  I am hoping that is that start of some fast times and will propel myself into good shape for the summer.

Overall, my training is coming along good, I just need to seriously cut some weight.  I would love to cut as much as 10 lbs before Memorial Day weekend.

Losing weight is the name of the game.  There are millions of people out there training consistently, but their physiques will never improve because they don’t cut any weight.

Heavy lifting, fast cardio, fresh air and strict diet.

That is the name of the game.

-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

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

My Spring Training has just started and so far it is going great!

I am still squatting and dead lifting heavy weights and I also ran 2 miles in around 14 minutes flat.

When it comes to body weight, I only peaked at 180 lbs this winter, which is about 7 lbs less than last season.

By combining my metrics of weight lifting strength, running speed and body weight; I should be better than last year.

But my body has been acting weird recently.

I already started dieting hard-core and I cut out a ton of calories, yet, I am still staying heavy.  I’ve even added some extra cardio days and I am still not losing a ton of weight.

It’s very strange.  Usually I will lose a ton of weight the first month into my Spring Training, unless I am already in really good shape.

I am hoping that is the case.

If my body fat percentage held up really strong this year, I might look insanely solid this summer.

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Worst case scenario is that my metabolism has slowed down a ton and it’s going to become a lot harder for me to get in shape.

Overall, since I am lifting heavier and running faster than last season, I don’t think it’s my metabolism.  I think I am generally in pretty solid shape, so I might have to add some intensity to my workouts right away to get ripped.

It’s going to be an interesting year.  I really have zero distractions this year, no injuries (thank god) and my numbers have been great.

Hope your training is going well, don’t wait too long to start cutting up.  Spring will be here before you know it.

-John Andre

Check out my books on amazon.com, including my new sprint training book!

Check out my 3 books on amazon.com!

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

I love peanut butter.  I also like peanuts.

But, I don’t have it too often.

I probably buy peanut butter once or twice a year at most and I occasionally have a bag of whole peanuts, but only during my bulk up season.

Peanuts are a good protein source.

When I eat peanuts I usually gain a little bit of weight, so it’s not a real good food for cutting up, but I do feel strong when I use it.

JASUMMERPICTURE-MIX

One of the big “issues” with kids today is peanut allergies.

All you read about is how deadly they can be if a child is allergic and accidentally ingests it.

It’s weird, because when I was growing up I never even heard of it.  And everyone lived.

But now, peanut butter allergies are the big thing.

Since I have a one-year old son, we are supposed to test out peanut butter and see how he reacts.

We tried a little bit on him several times already and he seemed ok, and last week peanut butter was on sale, so I decided to give him a big chunk.

Result? He was fine, but woke up with horrible stomach pains.

Myself? I also had stomach gains.  And I also gained some weight.

I wasn’t going to throw the jar out, so I ate some slowly  each day during the week.

I am not going to lie.  I worked out pretty good, but I have been feeling like crap.

My stomach has been hurting, I’ve been getting cramps and the only thing I have changed in my diet is the peanut butter.

“There Is Something Wrong With Peanut Butter”

And don’t tell me to eat the natural stuff, it tastes like crap.

-John Andre

Book 3 coming out this summer!

Lift Heavy/Run Fast

 

This year I took a chance.

From Oct 1st to the middle of February I did almost close to zero cardio.

ZERO.

But I did lift heavy.  I got my deadlift up to around 535 and my bench press up to 325. Those are decent numbers for me and I was very satisfied with my winter bulk up.

But I did notice a negative affect of skipping cardio for so long, my body accumulated too much fat.

Fat is tough to remove.

The process of removing bodyfat is slow and grinding and in all reality, you are better off never adding it on to begin with.

This year I am finally starting to look pretty good.  I was hoping to peak around August 1st, but I think since I went so long in my bulk up, that I will probably peak around Labor Day.

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But overall, one thing is for certain.

“I need to do cardio all year round”

Next winter as I gain weight and start to powerlift heavy again, I need to continue adding some cardio into my routine.

Although cardio does affect my power to some extent, the amount of bodyfat that it prevents from building up is worth it.

-John Andre

Book 3 coming out this summer!

Lift Heavy/Run Fast

I like the summer, but I don’t enjoy the oppressive heat.

sprinting

I am more of an early Fall, late Spring type of guy.

When it is too Hot (July) or too cold (January), sometimes I just don’t feel like doing anything.

Today I woke up planning on running outside at 9 am.  It is supposed to reach 98 degrees today in NYC, so I figured I would get ahead of the curve and go for a nice morning run.

Of course my son decides to sleep in late and then he wanted two hours straight of play time.

After play time we realized that he was out of food, so then we had to drive up to the supermarket and back.

By the time I made it outside it was 12:30 pm and around 98 degrees out.

I actually felt “OK”.  The first mile went by quickly in 6:15 but after I started the 2nd mile (which is on a hill) I had to stop.

It was just too hot out.  About 3/4 into a large hill I was starting to get dizzy and that’s when I decided to pull the plug and start walking.

When I was 21-years old, I would just plow right through a workout like this and complete it a near death.

Not that I am in my late 30’s, I would rather live to fight another day.  I can just run a hard one tomorrow and not sweat as much.

Overall, I don’t love running outside in July.  Even though it is the warmest month of the year and the least amount of rain, it just isn’t fun for me.

August gets a “little bit” better, especially late August around Labor Day.  And then of course my favorite time of year to run, The Fall.

Sept, Oct and November are the absolute best times of year to run outside.  I usually finish my season with a big race in the Fall before I start bulking up and power lifting for the Winter.

One big change I want to make this year, is that I want to “force” myself to get out more in July,  Although I am not enjoying myself as much and it can be very uncomfortable, if I can survive 30 days of training, it should help me run a fast race in the Fall.

I am going away on vacation next week, and I think I may try to run 4 or 5 times outside.

It’s going to be tough, but it helps to keep my lean, I get a suntan and I should be able to bust out a fast time in the next couple month

-John Andre.

Lift Heavy/Run Fast

 

This was a rough winter.

It wasn’t necessarily very cold or snowy, but it just seemed to drag on forever.  The first couple weeks of April were still pretty bad out (NYC) but now it finally looks like we are turning a corner.

For myself, I make it a point to start training outside in March, no matter how nasty the weather is.

Unless it’s pouring rain out, I will wear the appropriate clothes and go outside.

Reason? I know that the nice weather does not come slowly, it appears IMMEDIATELY.

Later this week it may reach 80 degrees in NYC.  Luckily for me, I am already in decent shape.

I am running 3 miles in under 21 minutes, I am still benching and deadlifting relatively heavy and I lost 25 lbs since January.

Today I actually took my shirt off in public, which is pretty impressive for April.  Usually I don’t like to show the goods until Memorial Day.

May is an important month for bodybuilding.  If you are not already killing it in your training, you better start now.

You can look a lot better for Memorial Day and you can get ripped for July 4th, but you don’t have a lot of time.

Start cutting weight, continue to lift heavy and introduce moderate cardio to your routine.

Summer will be here before you know it.

If you haven’t started yet, you better get moving.

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P.S. Big race coming up on May 17th.  After the race, going to officially start bodybuilding for July 4th and continue to run a race here and there over the summer.

I usually peak in Late August, so I should have some good pictures this summer!

-John

Lift Heavy/Fun Fast on Amazon.com!