Nice title huh? Cheesy yes! I know. This mornings workout was a HIT Heavy Duty Shoulder / Bicep & Tricep day. Since I am leaving all pressing to Chest workouts which will also fatigue the anterior deltoids I am focusing on lateral and posterior deltoids .
What I am attempting to implement in my version of HD is to incorporate much better bio mechanics in the selection of exercises. I am utilizing much of the information lifelong bodybuilding champion Doug Bignole covers in his essential new 900 page ebook. (see link )
Today’s training began with walking in with a predetermine course of events in my mind. I find that showing up and going with the flow is a setup for a junk training session.
Once again, No cellphone, No Texts , No web, no selfies..
and here we go
Seated side lateral machine raises (5-2-5 cadence) 2 low rep warm ups then 1xF 80lbs/7 (last repetition 5 second hold and superslow negative
cable X rear delt extensions (4-1-2) 2 warmups 1xF 22.5lbs/6 repetitions
Welcome , I am so thankful for you even viewing my Video Blog this much! I truly appreciate it. I will promise that as this progresses I will strive to always make it 100% about delivering fully open and transparent Diet, supplement, training information unfiltered to you.
How will this differ from some of the absolutely great work being done already? I hope from my perspective as a 45 year old, lifelong bodybuilder, athlete in my quest for optimizing myself I am honestly able to add value in someone else’s quest towards their version 2.0
So lets begin,
It is at the moment 1:15am Monday January 30th
I am coming off of a loose eating weekend
The last meal for Sunday January 29th was a #Keto dinner at 7pm
I will now Intermittent Fast Monday and Tuesday to most effectively drop into Ketosis
Today I will wake at 5am to a 16oz glass filtered water with Organic lemon juice and my Core supplements
( Proteolytic Enzyme complex)
( Comprehensive liver Formula)
( formula designed to aide in the efficiency of fats)
I will really limit anything outside of Water and 2 cups black coffee
Update Tuesday 12:15 AM
Day was great
Energy was high
Just wrapping up 18 hours of Hustle and doing
Monday was a Off day from training
Today I will do a brief MWOD session for recovery enhancement as well as to prevent injury.
My diet will be Filtered water and 2 Cups of Coffee
My Meal will be 7Pm
I have been back and forth on training volume/intensity and have settled on a HIT total body program
A- Chest/ Arm Focus
C-Back /Delt Focus
Each day will begin with one of (A,B,C) followed by 4 exercises 1xFailure each to cover total body stimulation.
Post each HIT session I will consume Carbohydrates ( Undecided in what form) I am actually leaning towards 5% Nutritions REAL FOOD…Its a great Carb product that delivers high quality unrefined carbs which should be perfect!
Stay Tuned Everyone and feel free to ask away with questions
“When the intensity of an exercise is increased, the amount of exercise must be reduced. When you train harder, you must train less” Arthur Jones
“It’s not the daily increase but daily decrease. Hack away at the unessential.” Bruce Lee
I have completed the initial detoxification & Cleansing portion of my Simplicity program.
I extended the Strictest portion of my reset
4 days completed …
First 48 hours:Water Fasting with prior listed Supplement protocol
Followed by Intermittent Fasting (Keto) Days 3,4,5(6) at a 23:1 with the 1 being one solid Ketogenic meal
The biggest misconception I have personally encountered is that it is not the simple elimination of the entire Carbohydrate macronutrient from ones diet that amplifies Ketosis, rather for me it is the Fasting protocol used strategically.
What instead I practice is this first week “reset”
I find that for me and I suspect many others, eating is more habitual and emotional than we realize.
Resetting my eating patterns involves the initial strict fasting followed by sunday ( day 7) moving to a more manageable Intermittent 18/6 (18 hours fasting/6 hours Keto eating).
Key points I am certain I respect in my diet
Macro Ratio- the highest Protein gets in my consumption is 25% (often staying at 20% to prevent
Gluconeogenesis (abbreviated GNG) is a metabolic pathway that results in the generation of glucose from non-carbohydrate carbon substrates such as lactate, glycerol, and glucogenic amino acids.
Its counter what industry marketing will tell you since it more than likely means Less in Protein supplement purchases.
One thing I believe very strongly in especially with a strategy such as my “Simplicity” approach is use of the Best whole Food selections possible.
At this point in the program I will remain Keto simply because it “works for me” however benefits of balanced Intermittent Fasting are also very well supported. I recommend :
Tim is the absolute best in the podcast world and his popularity validates it. Dom D’Agostino is the leading authority in the world of Ketogenic Science , Performance and Longevity. This is a absolute listen! Pure GOLD!
I will write in upcoming postings about the Phase II (18:6) Portion of my program.
I will cover the disruptive “Refreed” Debauchery mindset of enduring Pain to afford Gluttony.
From a Philosophical perspective this makes absolutely no sense. It is a Instagram sensation to be ultra “On track” all week and go Gluttony 100% +++ on a EVERY WEEKEND..I will dig into this…All I will say is that as the Stoics taught it is the constant movement towards #Virtue that for me automaticaly a reason not to do so.
From a very traditional Physical Culture standpoint it makes no sense because eating junk will develop cravings for more junk NOT less. Its about breaking past the point of the addiction to crappy food and make no mistake it IS #Addiction
#Sugar and #Processed foods are pinnacle just take a evening to watch
Don’t simply take my or anyone onlines word without empowering your own knowledge.
For me a occasional Carbohydrate meal period as needed will absolutely be incorporated however this I assure you will most times be clean Carbohydrate selections such as Baked sweet potatoes, Oats, Rice or the occasional Pizza or pasta ( after all I am Italiano).
Training for me will be a detailed post this week on its on that will lay out the “hybrid” approach that has proven very productive for me.
It is a Multi faceted approach I use
Total Body HIT Training ( 8 exercises maximum) warmups then 1 set to momentary muscular failure
I am a disciple of the Arthur Jones approach and have seen tremendous benefits especially training in a fasting or Intermittent Fasting state.
2.Functional Whole Body training- Brief, HIT
I alternate training every other day and rotate between “Gym” days of Total Body HIT and Home/Outdoor Functional HIT
** I also use Off days as active recovery- there truly should not be OFF Days…
I am a very avid believer in the #BeRemarkable #MatterMore #Mindset however after my first #altMBA #Collision with the Philadelphia group I was spiraled into a solid day and night of introspection.
in·tro·spec·tion ˌintrəˈspekSH(ə)n/ noun the examination or observation of one’s own mental and emotional processes
So the “thing” IS- how do we determine what is truly remarkable and worthy?
I use my world as a example, particularly the “Nutraceutical” marketplace
If we truly search out remarkable what does that look like?
Is the Story that matters a small company created to put good products that ultimately help promote increased health and vitality the remarkable on?
or should it be about more?
should it ultimately be about results?
Is the real Story a paradigm shift if what the consumer expectation and experience “Should be”?
with this election closing in on its end its more obvious to me than ever that what we truly never get is “results that matter”
we get “SPIN”
from the laundry detergent company advertising a new spout ( which has nothing to do with results btw)
To any item category known to man…all position stories and there is more
yes more..see that small batch, niche chocolate companies story used to be remarkable and matter
those are fewer since the Ad men caught on to this trend – I call it the Craft Beer Phenomenon
See these little upstarts used to be bastions of purity at al costs
now many are started to sell , nothing wrong with that from a business strategy standpoint ( actually quite brilliant) but it takes effect from day one on how every aspect is approach weather the founders realize this or not..it matters A LOT!
hear me out- IF you are fixing room by room in your home with intentions of never moving and passing it down you’ll always go a bit deeper , spend a bit more won’t you?
Thats at least how I see it and you may not agree, which I totally respect
back to Nutraceuticals, yes there are many approaches, many pivots on dosing etc etc however one common theme
-creating consumers that adhere to a brand and a regular protocol (i.e. a very Pharma approach)
they all have a end target of creating a “USER” – YOU
Remember one of the best quotes ever and it actually was from Seinfeld
“Jerry, just remember. It’s not a lie… if you believe it…”