Tag: #Fitness

Welcome to the Gun show

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 )

Doug Brignole website/ Introduction to The Physics of fitness

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

Delts

  1. 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
  2. cable X rear delt extensions (4-1-2) 2 warmups 1xF 22.5lbs/6 repetitions

Biceps

  1. Standing alternate cable curls ( 4-1-4 cadence) 2 progressive warmups 1×27.5lb/8
  2. Machine preecher curls (5-2-3 cadence) 1xF 110lb/5 with 5 second intense static hold and negative

Triceps

  1. Seated Tricep extensions ( 4-1-4 cadence ) 2 progressive warmups then 1xF110/6
  2. Seated Tricep Dip machine (4-2-4 cadence with intense lockout contraction) 1×170/9

and thats all kids

Friday Legs is next ….have a great day today

The Long game and feeling overwhelmed

Doing work that matters actually does matter

In fact, getting really specific about the change we seek to make is vital

With getting really specific comes the resolve and accompanying anxiety of choosing one path

It requires a trust in the process however trusting the process requires that there is a process

That we don’t just take on the dilution all approach that it will simply happen

It requires that we stay ever mindful

It requires a focus

It requires that we hold ourself and our team accountable to DO THE WORK

Understanding that the long game is won day by day, drip by drip

What is executable is all that matters

Focusing on the goal means not getting stressed and taking a shortcut

It means that it’s never about a all at once, storm the shores approach

Instead, it’s always about shifting culture

Day by day, drip by drip, engage, care, listen, repeat

Before we get excited it’s essential to script the first quarter so to speak of our 90 minutes

To start our 90 minutes in zone coverage before we see what the opposition brings to the pitch

The script- simple- executable- drip by drip

A framework

Becoming a unit of execution

Because after all it’s very rarely if ever a sprint

It’s a race and having the endurance matters when we hit those walls and hit them we will

So let’s start with Them

Let’s start why the Change we seek to make

Let’s look at the vehicles and nuances within them

Let’s show respect for those platforms

Let’s illustrate a worthiness of trust

Let’s not look rushed

Day by day

The long game

Now pick- what is the change You seek to make- go make a Ruckus ūüėä

Whatever it takes

Today
I call on inspiration from recently deceased Icon Rich Piana
5% is a attitude
5% is a way of life
5% is Not Ubiquitous
5% is really important to it’s INTENDED
5% HAS THE GUTS TO EXCLUDE THE MANY

LET ME SAY

ANYTHING YOU SET YOUR SIGHTS ON
ANYTHING THAT IS WORTHY OF YOUR EFFORT
IS WORTH ALL OF YOUR EFFORT AND THEN MORE

GUESS WHAT???

THAT MEANS NO SAFETY NET
THAT MEANS RISK
THAT MEANS THIS MIGHT NOT WORK
THAT MEANS THEY MAY LAUGH AT YOU
THAT MEANS YOU NEED TO BE REALLY SPECIFIC

IN THE END WHO WANTS TO BE NORMAL?

I NEVER HAVE
I HOPE I NEVER WILL

GOD BLESS YOU RICH P.
FORZA 5%
Not the brand

THE MINDSET

the Silence is Golden

Simplicity + Execution

Willingness to iterate in the moment

all the while making certain I provide my due diligence and always asking first, “Am I¬†iterating for success or to make the path easier?”

Over the next 8 weeks I will be silently journaling each day in my quest , for mind & body,

a simple, real approach the forging a IRON  Will and Body

For me it will revolve around increasing Focus and Clarity , Personally and Professionally

For me it will also revolve around developing a Show & Go Physicality

This journey will become a Free E-book with some collaborative components

the announcement will be mid April with enrollment www.Myotropicinnovations.com

there will be no mandatory purchases, just real information

T2 daily episode 1

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

Total body

A- Chest/ Arm Focus

B-Legs 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

 

T2IMG_0018

 

 

 

 

Why I LOVE the edge

The “thing” about what they leave out

the things they avoid telling us

they say things to uplift

they say things to mislead

they live on building false hopes

false hopes that crumble when tested

They tell you you can eat whatever you want and still attain your target body

Not True

They tell you that you can undue years of neglecting your health with a couple capsules

Not True

They tell you a $9.99 juice a day can replace developing a taste for wholesome foods

Not True

They tell you a Organic seal on a fruit from South America means more nutrition inside that that local farms “un certified” fruit

Not True

 

Always telling you what they think will get a short term approval, sale, endorsement, vote

and Unfortunately they leave out the piece, the thing, the magic …WORK…..EFFORT…EXECUTION….INTENSITY…

There is a great way I can personally explain this

In training I have always been a disciple of the Arthur Jones High Intensity school of bodybuilding

The sexy parts you see in magazines, HIT Training- massive muscles in minutes, one set to “Failure”, train for muscle in 30 minutes or less

WOW, 1 set to “failure”

So appealing, since the average person REALLY has a grip on what this entails…They do NOT

What it means, What it looks like, I will video the way it looks

Effort, Intensity, the juicy bits they purposely leave out

Its found in a bucket your puking in because you cannot breathe another breath

Its found in literally not being able to even more that bar another inch

its where the Juicy Bits are

In training

In life

In it all

they leave out what most always Trumps talent- WORK, EXECUTION, TENACITY its nice to talk MED (minimum effective dose)

BUT that only matters once you set the standard of EFFORT

Then its a Force Multiplier

Then is lightning  #mecca1BOOM!

What will you offer

Connection Society

People who can :img_1667

Influence your companies growth

Influence your Sales

Companies that could provide rewarding opportunities for you

All a #DM away

The greatest reward will go to the greatest #Hustle #Grind #Work

but lets NOT FORGET one crucial fact:

Deliver #VALUE

Not what YOU perceive as #Value

What “They” see as #Value

Don’t be Arrogant

Don’t be UN Engaged

Offer “Something that they cannot refuse” and

Offer is without a HOOK

Drive #Value and Earn #TRUST

Then , only Then, set the Hook and land the Opprotunity

#Care MORE #peopleMatter

Hope you are seeing this common theme in all I do…Its in my DNA

 

 

Equity

 

The equity in a property resulting from labor invested in improvements that increase its value; also : the labor so invested (Sweat Equity)

tribe


It is closing in on 3:00 in the AM

It is the investment I am making

Its not capital I have to commit

Its a different type of currency, one that we each have IF we develop the drive necessary

Its often evenings passed out at a desk, table or sofa

Its time away from “My Job”

Its time to develop my personal brand

after all isn’t that the real dilemma

we often trap ourselves in overworking our job

and neglecting our #Brand

for me its about “Reverse Engineering my #Goals”

ALL of them

-Personal

-Professional

ALL…What is the Big Vision ,

Who is it for?

What is my Value Proposition?

and am I self-aware enough to go all in?

For me , T2 its been a real internal battle to release myself from the Matrix

To do something beyond the scope of what I have always done

Its scary but also invigorating

Its about finding a way to deliver Value to a specific Tribe

about Caring and Engaging them because They matter to me

Its about Defining this framework and once defined , once the lane is clear, Shifting into 6th gear, mashing the pedal and GO GO GO

The greatest gift in life I feel is the ability to Focus on delivering value that is needed and embracing #work #Hustle #outworkingeveryone #Dothework

Im Closer than yesterday…Still not there…The Hustle is REAL..

SIMPLICITY (Program Phase I)

“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

‚ÄúIt‚Äôs not the daily increase but daily decrease. Hack away at the unessential.‚ÄĚ Bruce Lee


glass-of-water

 

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

  1. 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.

#FoodFirst

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 :

Warrior Diet

This is a great book by a exceptional Gentleman who “Walks the walk” Ori was my first taste of a Intermittent Diet, long before it became the “thing to do”.

Dr. Mercola Intermittent Fasting

Probably much closer to my Ketogenic approach. Dr.Mercola is a true industry Advocate I has the letters to validate it.

Dom D’Agostino (Keto and Fasting) Tim Ferriss Show

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

Sugar Coated Documentary

and

That Sugar Film

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

  1. 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…

Mobility WOD

Kelly Starrett is a must in keeping you- The Machina running TOP FORM!

So in wrapping up this edition of SIMPLICITY….

I feel the same with this subject as I do with “refeed” approaches.

If you LOVE IT you WANT TO DO IT!  #HUSTLE #OUTWORKEVERYONE #NOOFFDAYS #REFEEDFORWEAK

I cannot stress enough that you should always be cleared by your practitioner prior to engaging in any strenuous  exercise..

please send me your questions, comments,I really look forward to them..

Find me @S.P.Q.R._FIT on Instagram

@Romarenagade on Twitter

 

Now if you Want it- GO GET IT…..#FORZA

The thing about a “Story”

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
ňĆintr…ôňąspekSH(…ô)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…”

George Costanza


So what am I attempting to express?

Ask more, Dig Deeper, really embrace brands who identify with their  WHY, their STORY

whats never said that Ill say is

BECAUSE WE DESERVE IT- YOU DESERVE IT

and as for the Nutraceutical world, landscape

what is remarkable to me?

To me its about finding that Human “Restore Factory Default Settings” button

because we are born without need of much

especially not 50 pills/a day

just a thought!FactoryD.jpg