My schedule at the gym runs Wed through Saturday. I am currently employing GVT sets to my major lifts each day, and honestly, I am beat by the end of the week (and until the next Wed). I take off Sunday for obvious reasons, and Monday is my toss up day. Mon and Tues I work all day long, and I only can get to the gym at the end of the day. I am tired and I don't have a solid workout. In other words...I plan to fail.
I have used Mondays to work my arms-- biceps and triceps. They are the only muscles I don't directly work on throughout the week, although they do work for my compound lifts. I feel weak doing isolation curls and tricep extensions. I love compound heavy lifts like deadlifts and squats. I am not training to be a bodybuilder, but more of a strongman with functional strength. Despite this, I do appreciate the pump I get from specific exercises.
Last night, this is what I did:
Warm up: Pull ups
Superset: pulley curls and tricep extensions
Preacher curls
Skull crushers with tricep bar
Dumbbell cheat curls (35, 40, 45)
Dumbbell tricep skull crushers
pulley curl (one arm)
pulley extensions (one arm)
Lat pulldown
Strongman dumbbell clean
I may have scheduled a fairly good workout, but I didn't go from compound to isolation only. I did a warm up to provide a pump, and only then did I hit the exercises that really worked my arms (those with free weights). The lat pulldown is an exercise that I liked for back day, but I stopped it because it didn't work my back (and my deadlift sets kill my back). I was glad to include it to break up the monotonous bicep/tricep exercises (those muscles are small and do not need a lot of work). I ended with my strongman conditioning exercise, which I may start off with in the future since it works my entire body.
I am sure that a trainer would look at my routine and criticize it. I didn't plan it out well, but I did get a workout. Even so, I should plan this time out to use it wisely. Maybe some GVT on arms?
The point is to try out routines that theoretically should work, note what worked, and progressively change the routine to reflect what worked best. I need to do more of this by keeping a better journal-- maybe even use more of myfitnesspal.com.
The point is to plan, no matter how small, for things to spend your precious time on. Plan your workouts and learn from them. Plan your practice sessions and learn from them.
My workout yesterday was not that bad, but I didn't exactly have a plan going in, and I wasted some time deciding what to do. I am hoping next week to be efficient and constantly in motion during my workout. Every workout should be like this. Life should be like this.
Be efficient and enjoy the Highlands!
Tuesday, January 31, 2017
Monday, January 30, 2017
The James Gang pt. 1
This is a picture of me (furthest right), with my father and my two brothers. Notice how everyone gets progressively larger from right to left? I didn't do the arranging of us for this pic, but it is interesting how it worked out.
This was 2 years ago-- I have made considerable gains since then. I was in the middle of grad school and not working out in this picture-- I am not proud of it, especially since I have no amazing job to show for that work, but it is what it is. That clothing doesn't fit me now...so there!
I decided to show this picture because of the project I am trying to create with my brothers. Obviously we all exercise-- my father is the cause of that. We all have different approaches to our workouts, but we have a blood relation and genetics that provide us with possibilities to test ideas. I do not know the eating habits of my brothers to any great extent, but I would think that they might be curious as to why I am gluten free, and how I came to be this way (I am the oldest, and something may happen to them in the future).
I digress...
My father told me that our lineage was mostly Scottish, and that we came from a clan called Gunn. This is a clan that descended from Vikings (and this was recently researched by those that do that sort of thing professionally). Without DNA testing and research, I am not completely sold. Nonetheless, I am going ahead with it because I like Vikings, and I like Scotland. I like having a tie to the past-- I like carrying on a lineage. Whenever you can feel greater than yourself, you have a greater motivator to become the best you can be.
Anyways, my father began to accept his heritage, bought us all kilts in our tartan colors, and started practicing with Highland heavy games implements. I joined him once a week, and although I used a lighter weight in some cases, I was actually fairly good at some of the events. I didn't have the mass behind the strength, but over time I gained technique. I continued practicing while my father competed in amateur contests over the span of 2 years. I stopped practicing within a year since I moved to a location without the space for throwing weight around (which it seriously boiled down to). My father was at the top of his class given his age (most people were in rough shape in their late 50's). He stopped in 2015, and I know that he wanted his sons to compete. He lost interest in me because my jobs took up too much time to practice. My immediate younger brother was set to get involved, but he never did. My other brother was probably not asked since he lived in Mass.
Now is the time... at least I think it is! I have floated the idea to both of my brothers, of all of us training for the games-- training and recording videos of it. I wanted to start these videos within the month concerning how we each trained prior to working with the implements. There will certainly be some competition among us, and that may make for some drama worth watching.
My initial issues will be:
- Having both of my brothers agree to doing this.
- Getting my father involved
- Borrowing and buying some equipment
- Getting a decent video editing program
- Finding the best way to record video. My Samsung phone might be a start, but a Canon G7x Mark II would be great for higher end videos.
- Finding an accomplice for recording. A tripod is not as dynamic, and not always the best when motion is involved.
Having a number of videos in the bank and wondering about Youtube will happen later in the game. I feel that my brothers (one who was going to start his own fitness site), might know more about this.
So this is one of my projects for 2017. This is the heart of why this blog started. Otherwise I am a music teacher, ballroom dance teacher, and freelance musician--but I have other blogs for that.
I will continue to update my journey towards the Highland Games. In this case, there is an amateur meet in Belfast, Maine at the end of July. It is very low key, so it is a perfect place to start. The best performers at this meet move on to the Maine Highland Games in Topsham. My goal is just to be able to compete next to people that outweigh me by 100lbs or more, with my brothers of course: The James Gang. (Yes, I realize that was a band in the 70's).
I will keep posting from the Highlands!
Sunday, January 29, 2017
Digestion
I mentioned in the previous post about my issues with IBS. I did go to see a GI doctor. This was several months after going gluten free, trying several supplements, and starting a more vigorous exercise program. The appointment was made in January and I got see the doctor on June 2nd!! (Healthcare in this country is horrible!!!). The doctor did little for me, and mentioned that I seemed to have "solved" my issue already since I felt better. I still wanted a blood test (which I hate since I have a vagal response to blood draws), but that only showed that I had no issues with my thyroid gland (which was a limited test that told me little), and that my cholesterol was alright. I wanted a check for testosterone levels but obviously that was not conveyed. Online searches told me to look for a functional medicine doctor, but that also could lead to costly testing and pseudo-scientific conclusions. I continued to exercise and modify my diet, add and remove supplements, and I have continued this operation up until today.
I have little trust in the healthcare industry in this area. No one has the time to explore issues with the patient. No one thinks outside of the box. No one understands prevention or early detection. Professionals do not communicate to each other, and no one is willing to admit that they do not have the final say on a subject-- they will not pass the torch for you-- you must discover the next care provider. They need an organizational intervention.
I titled this blog "Digestion" because it deserves utmost importance when talking about food for fuel and recovery. If you can't digest something, then why eat it?
The problem is that we are always playing this trial and error game with our food. We are attracted to new things and wonderful smells. We end up paying for the "experiment" of trying these things later with gas, bloating, and lack of energy. The biggest problem is that we don't know our body's capacity for digestion. We don't know our microbiome (our gut environment), and we don't understand the chemicals in our food (all food is made up of chemicals-- I am not talking about synthetic processed foods) and what they do to us personally.
Do we have the time to test ourselves and make a chart? Will that chart change?
Yes to both!
We need to make time to make a list of foods we can digest properly. We can't rely on medicines to fix our mistakes (like a person I knew who took prilosec daily just to feed a coffee addiction that hurt his stomach). We need to know what fuel we can take...for this moment...because things will change. When they do change, you can update that list.
You can also make a list of foods you want to try. Foods that you think might improve your life, or at least provide variety to your program.
While you are at it, make a schedule of meals. When you eat something is important, because your activity can influence digestion. Who wakes up to a steak dinner? Breakfast should break your fasting, and be easily digested. What is that for you? Experiment with what you eat for breakfast and before bed first. Then work back from both ends. Be consistent and notice how you feel. Use myfitnesspal.com for accountability.
Once you understand what you can digest (food that doesn't give you GI issues), you can get creative with those foods.
For myself, I still stick to the tried and true chicken and rice (white rice), but sometimes the chicken comes as GF meatballs, sausage, and various cuts of meat. I use various sauces (and soon will explore more) to bring more flavor to my meals. I vary the vegetables in these dishes, and add more or less as I see fit.
I generally eat the most carbs around my workouts, and the rest of the day I rely on protein and fats. I bring carbs back at night because I tend to sleep better that way. On the few days when I don't workout, I eat a bit less, and my carbs are at a minimum.
My general rule for sugar is to limit it. Also, sweet can follow salty and vice versa, but never two sweets in a row! I can't have a meal that tastes sweet (as in sauces), and follow it with something sweet. I don't eat sweet sauces, but if I happen to "experiment" with a sauce that I find out is sweet, I will neutralize my palate after with something salty (or think of it as savory). I feel that I need to be balanced with my sweet and salty foods, and this makes a difference in what I eat throughout the day. I do have a regiment, but those small tweaks I make daily will reflect my sweet/salty intake.
For instance, peas have more sugars in them than broccoli. I would always choose broccoli unless I have had it twice already that day, but if I had something else that was sweet between, then I would feel it is necessary to have broccoli. Yes, it is neurotic, but I feel it balances me out. I can rely on numbers and planning, but I also have some instinct. Our bodies do not lie if we listen.
I have eaten eggs for breakfast on and off for years. I am going on almost a year now. Cereal or oatmeal has been another staple. Whey protein in the morning is becoming a staple (an expensive one). I will do this all until my body doesn't like it, or I get sick of the taste (my eggs require ketchup). I have eaten eggs before bedtime, but it doesn't always agree with my in the bloating department.
I once hated peanut butter over almond butter, but since I found natural Jif, I have enjoyed eating it daily. A bag of mixed nuts has nothing on a large tablespoon of this!
I try to be more precise about what I eat and when, but there is not always time to plan. In general, I have 4 meals and a host of snacks each day. I know things will change as I get stronger and my regiment is better.
I will explore my meal prep in the next installment from the Highlands.
I have little trust in the healthcare industry in this area. No one has the time to explore issues with the patient. No one thinks outside of the box. No one understands prevention or early detection. Professionals do not communicate to each other, and no one is willing to admit that they do not have the final say on a subject-- they will not pass the torch for you-- you must discover the next care provider. They need an organizational intervention.
I titled this blog "Digestion" because it deserves utmost importance when talking about food for fuel and recovery. If you can't digest something, then why eat it?
The problem is that we are always playing this trial and error game with our food. We are attracted to new things and wonderful smells. We end up paying for the "experiment" of trying these things later with gas, bloating, and lack of energy. The biggest problem is that we don't know our body's capacity for digestion. We don't know our microbiome (our gut environment), and we don't understand the chemicals in our food (all food is made up of chemicals-- I am not talking about synthetic processed foods) and what they do to us personally.
Do we have the time to test ourselves and make a chart? Will that chart change?
Yes to both!
We need to make time to make a list of foods we can digest properly. We can't rely on medicines to fix our mistakes (like a person I knew who took prilosec daily just to feed a coffee addiction that hurt his stomach). We need to know what fuel we can take...for this moment...because things will change. When they do change, you can update that list.
You can also make a list of foods you want to try. Foods that you think might improve your life, or at least provide variety to your program.
While you are at it, make a schedule of meals. When you eat something is important, because your activity can influence digestion. Who wakes up to a steak dinner? Breakfast should break your fasting, and be easily digested. What is that for you? Experiment with what you eat for breakfast and before bed first. Then work back from both ends. Be consistent and notice how you feel. Use myfitnesspal.com for accountability.
Once you understand what you can digest (food that doesn't give you GI issues), you can get creative with those foods.
For myself, I still stick to the tried and true chicken and rice (white rice), but sometimes the chicken comes as GF meatballs, sausage, and various cuts of meat. I use various sauces (and soon will explore more) to bring more flavor to my meals. I vary the vegetables in these dishes, and add more or less as I see fit.
I generally eat the most carbs around my workouts, and the rest of the day I rely on protein and fats. I bring carbs back at night because I tend to sleep better that way. On the few days when I don't workout, I eat a bit less, and my carbs are at a minimum.
My general rule for sugar is to limit it. Also, sweet can follow salty and vice versa, but never two sweets in a row! I can't have a meal that tastes sweet (as in sauces), and follow it with something sweet. I don't eat sweet sauces, but if I happen to "experiment" with a sauce that I find out is sweet, I will neutralize my palate after with something salty (or think of it as savory). I feel that I need to be balanced with my sweet and salty foods, and this makes a difference in what I eat throughout the day. I do have a regiment, but those small tweaks I make daily will reflect my sweet/salty intake.
For instance, peas have more sugars in them than broccoli. I would always choose broccoli unless I have had it twice already that day, but if I had something else that was sweet between, then I would feel it is necessary to have broccoli. Yes, it is neurotic, but I feel it balances me out. I can rely on numbers and planning, but I also have some instinct. Our bodies do not lie if we listen.
I have eaten eggs for breakfast on and off for years. I am going on almost a year now. Cereal or oatmeal has been another staple. Whey protein in the morning is becoming a staple (an expensive one). I will do this all until my body doesn't like it, or I get sick of the taste (my eggs require ketchup). I have eaten eggs before bedtime, but it doesn't always agree with my in the bloating department.
I once hated peanut butter over almond butter, but since I found natural Jif, I have enjoyed eating it daily. A bag of mixed nuts has nothing on a large tablespoon of this!
I try to be more precise about what I eat and when, but there is not always time to plan. In general, I have 4 meals and a host of snacks each day. I know things will change as I get stronger and my regiment is better.
I will explore my meal prep in the next installment from the Highlands.
Friday, January 27, 2017
Food!!
Now, here is a subject that gets me both angry and excited. I am angry because this is where most of my money goes, and also where I have to work the hardest with my schedule. I can't just spontaneously go somewhere without planning to have my food at specific times. Maybe I have built up a fear of losing my gains through starvation, but I have recently been exploring some ideas that may refresh my body from its routine.
Oh, and food makes me excited because I look forward to feeling satiated as well as pleased by what food offers. I do like fine dark chocolate and new ways to cook proteins. I like when ingredients come together and my body reacts positively to consuming them (more on this later).
For the Weightlifter
Food should be fuel. It should repair muscle and provide energy. It should be simple. Chicken and rice, right? I wish it was. I wish I didn't get so sick of eating the same things over and over. I wish my body accepted the same foods over and over (the results are not consistent). It should be as simple as doing math. The problem is that we do not always think about the time it takes to cook and eat, the effect that the time of day has on digestion, level of activity around eating, and consistency. There are so many plans out there that tell when to eat, what to eat, and how much. I don't think we every really know how well our food is working for us-- yes, even despite tests for caloric intake, resting rates, and precise workout measurements. I can only attest to what works for me, but foremost, I realize that I have to be content in order to eat right.
As a disclaimer, as I write this I have had my eating schedule disrupted by missing out on my morning carbs, morning yogurt and oats, and a less-than-optimal protein amount for lunch. I am not in the best mood!
I have tried various diets-- not so much to lose weight, but to lose fat and improve health. Over a year ago I went to see a nutritionist for stomach problems I have had for years (and at the time more acute). She said that it may be IBS, which is an ailment of exclusion (meaning that I should be tested for other concrete things like Crohns disease), and that I should try to be gluten free. I changed to be gluten free and things got better. I also bumped up my probiotics (multi-strain dose), and took other supplements like turmeric and ginger for digestive health. This helped me to feel good so I could be more active. Inflammatory issues can cause a horrible state of life-- dry skin, fatigue, stomach cramps, bowel issues, and the fear of what food can do to you (will you eat something that will hurt you later). I have spent the year feeling better and through trial and error, have found what I can and can't do with some foods. Before all of this I tried to be a vegetarian and noticed a lack of energy and dry skin-- meat was what I needed for my metabolism. Since then I have used meat for protein (mostly chicken), and have stayed away from fish (which caused gastric distress before) and spicy foods. My goal now is to gain muscle, but not at the expense of feeling bad.
I read, and continued to read, that weightlifters should eat every 3 hours, and that the meals need to have sufficient amount of protein, carbs and fat. For those looking to lose weight, the carbs should be lower, and those gaining may even increase carbs. This is a generalization, but more or less, I have seen countless bodybuilders following this logic. I know that I get hungry every few hours, so I want to eat at those times. For the past 9 months (or longer) I have followed the following diet:
Breakfast: Eggs (egg whites and whole eggs), cereal (oatmeal or cold), nut butter, fruit
Snack: Greek yogurt w/ 1/4 cup oatmeal
Lunch: Chicken, rice, broccoli
Snack: Granola, or protein shake, or 2nd meal
Dinner: Meat (beef, chicken), rice, veggies
Snack: Oatmeal w/ whey, PB or eggs and cereal
Sometimes I would add a protein bar or some other snack in between meals. Sometimes my schedule would make Dinner as my last meal of the day (but I would add another meal earlier in the day). More or less I have operated on this schedule for a long time. I have started to increase calories by adding more eggs and nuts to my meals. I also supplement with protein in the morning when I first wake up (along with my Krill Oil).
I am gaining weight, both muscle and fat. I know my consumption of processed cereals is not good, so I use plain oatmeal most of the time. My brother mentioned that he eats low carbs throughout the day and then binges on them at night (which includes not so good choices). He has lost fat on his frame. I may be trying this, because honestly, I feel that carbs slow me down when I am not readily using them (exercising).
I also discovered intermittent fasting, and I am interested in giving my digestive system a break by trying to fast for part of the day, only to make up the calories later on. I will probably need a BCAA supplement to help me through the hours of not eating (and keep the fear at bay of shrinking). I did read that you will not lose size with 12- 72 hours of fasting, but mentally, you need to go through to know that you are not going to die. Our bodies are amazing and have evolved to survive fasting, so I may try this out to shock my system out of the norm. Honestly, eating 6-7 meals day in and day out with little change can drive you crazy...
which brings me to how I can increase my joy with food.
Variety is the Spice of Life
I need variety. I need variety in my vegetables. I need a variety of sauces for my chicken (because I am not changing my chicken/rice combo). I need a variety of fat sources beyond almonds and peanut butter. Here are my ideas:
Vegetables: More greens besides broccoli-- Kale, Spinach. Carrots, Beans, Legumes
Fats: Avocado, Cashew Butter, Avocado Oil
Sauces: Indian, Thai (Peanut sauce), Korean
Of course it would be smart to just walk a few aisles looking for sauces that are gluten free, and I plan on doing that. I need to discover something new to make the old standbys taste good.
I may be changing my meals a bit to fit my schedule. There are other forms I can use for my rice and chicken (sushi-like bites), even chicken salad on rice bread. I have a few ideas and I will experiment.
Sorry for the winded blog, but it was a chance to document a few things.
I hope to have a slightly different schedule established in a month.
I will of course keep at it, from the Highlands!
Oh, and food makes me excited because I look forward to feeling satiated as well as pleased by what food offers. I do like fine dark chocolate and new ways to cook proteins. I like when ingredients come together and my body reacts positively to consuming them (more on this later).
For the Weightlifter
Food should be fuel. It should repair muscle and provide energy. It should be simple. Chicken and rice, right? I wish it was. I wish I didn't get so sick of eating the same things over and over. I wish my body accepted the same foods over and over (the results are not consistent). It should be as simple as doing math. The problem is that we do not always think about the time it takes to cook and eat, the effect that the time of day has on digestion, level of activity around eating, and consistency. There are so many plans out there that tell when to eat, what to eat, and how much. I don't think we every really know how well our food is working for us-- yes, even despite tests for caloric intake, resting rates, and precise workout measurements. I can only attest to what works for me, but foremost, I realize that I have to be content in order to eat right.
As a disclaimer, as I write this I have had my eating schedule disrupted by missing out on my morning carbs, morning yogurt and oats, and a less-than-optimal protein amount for lunch. I am not in the best mood!
I have tried various diets-- not so much to lose weight, but to lose fat and improve health. Over a year ago I went to see a nutritionist for stomach problems I have had for years (and at the time more acute). She said that it may be IBS, which is an ailment of exclusion (meaning that I should be tested for other concrete things like Crohns disease), and that I should try to be gluten free. I changed to be gluten free and things got better. I also bumped up my probiotics (multi-strain dose), and took other supplements like turmeric and ginger for digestive health. This helped me to feel good so I could be more active. Inflammatory issues can cause a horrible state of life-- dry skin, fatigue, stomach cramps, bowel issues, and the fear of what food can do to you (will you eat something that will hurt you later). I have spent the year feeling better and through trial and error, have found what I can and can't do with some foods. Before all of this I tried to be a vegetarian and noticed a lack of energy and dry skin-- meat was what I needed for my metabolism. Since then I have used meat for protein (mostly chicken), and have stayed away from fish (which caused gastric distress before) and spicy foods. My goal now is to gain muscle, but not at the expense of feeling bad.
I read, and continued to read, that weightlifters should eat every 3 hours, and that the meals need to have sufficient amount of protein, carbs and fat. For those looking to lose weight, the carbs should be lower, and those gaining may even increase carbs. This is a generalization, but more or less, I have seen countless bodybuilders following this logic. I know that I get hungry every few hours, so I want to eat at those times. For the past 9 months (or longer) I have followed the following diet:
Breakfast: Eggs (egg whites and whole eggs), cereal (oatmeal or cold), nut butter, fruit
Snack: Greek yogurt w/ 1/4 cup oatmeal
Lunch: Chicken, rice, broccoli
Snack: Granola, or protein shake, or 2nd meal
Dinner: Meat (beef, chicken), rice, veggies
Snack: Oatmeal w/ whey, PB or eggs and cereal
Sometimes I would add a protein bar or some other snack in between meals. Sometimes my schedule would make Dinner as my last meal of the day (but I would add another meal earlier in the day). More or less I have operated on this schedule for a long time. I have started to increase calories by adding more eggs and nuts to my meals. I also supplement with protein in the morning when I first wake up (along with my Krill Oil).
I am gaining weight, both muscle and fat. I know my consumption of processed cereals is not good, so I use plain oatmeal most of the time. My brother mentioned that he eats low carbs throughout the day and then binges on them at night (which includes not so good choices). He has lost fat on his frame. I may be trying this, because honestly, I feel that carbs slow me down when I am not readily using them (exercising).
I also discovered intermittent fasting, and I am interested in giving my digestive system a break by trying to fast for part of the day, only to make up the calories later on. I will probably need a BCAA supplement to help me through the hours of not eating (and keep the fear at bay of shrinking). I did read that you will not lose size with 12- 72 hours of fasting, but mentally, you need to go through to know that you are not going to die. Our bodies are amazing and have evolved to survive fasting, so I may try this out to shock my system out of the norm. Honestly, eating 6-7 meals day in and day out with little change can drive you crazy...
which brings me to how I can increase my joy with food.
Variety is the Spice of Life
I need variety. I need variety in my vegetables. I need a variety of sauces for my chicken (because I am not changing my chicken/rice combo). I need a variety of fat sources beyond almonds and peanut butter. Here are my ideas:
Vegetables: More greens besides broccoli-- Kale, Spinach. Carrots, Beans, Legumes
Fats: Avocado, Cashew Butter, Avocado Oil
Sauces: Indian, Thai (Peanut sauce), Korean
Of course it would be smart to just walk a few aisles looking for sauces that are gluten free, and I plan on doing that. I need to discover something new to make the old standbys taste good.
I may be changing my meals a bit to fit my schedule. There are other forms I can use for my rice and chicken (sushi-like bites), even chicken salad on rice bread. I have a few ideas and I will experiment.
Sorry for the winded blog, but it was a chance to document a few things.
I hope to have a slightly different schedule established in a month.
I will of course keep at it, from the Highlands!
Wednesday, January 25, 2017
German Volume Training! So far
This is my 3rd week (but possibly 2nd full week) of adding German Volume Training to my gym routine. For those that are unfamiliar with this training (and typing the words into Google is too much of a stretch), it is a way to make gains when you hit a plateau in your training. Basically, instead of the normal ramping sets (increase weight each set until you are close to a max with limited reps), you choose a weight based upon your one rep max (PR), and do a percentage of that weight for many sets and reps.
In layman's terms, I figured out what the most weight I could lift, took 65% of that weight, and kept that weight for 10 sets of 10 reps..... Yes, 10 x 10! I had to get 10 reps for each set before I got my rest (which was 2 minutes).
It doesn't boost your ego. It certainly doesn't look like you are working up to your potential, but you are breaking ground in stamina and muscle fatigue. Fighting through the fatigue is the name of the game. You will fail on later sets and not get to 10 reps, but you will try as hard as you can. The first 5 sets might go by fairly easy, but after that, a set will happen that dials in the pain. You remain at the weight and push through it.
I used this for my compound muscle lifts-- and always first in my workout. For instance, deadlifts were once my 3rd or 4th lift-- I considered myself warming up to them. I realized that once I was going to do a large volume of them, they had to go first. 30 minutes will be spent on an exercise this way, so getting it out of the way first is a good thing.
This has been my schedule and exercises so far.
Wed: Deadlifts: 245lbs 10 x 10
Thu: Overhead Press: Barbell 75lbs 10 x 10
Fri: Squat: 175lbs 10 x 10
Sat: Bench: 95lbs 10 x 10
After the major lifts, I would do 3-4 isolation exercises and end with a conditioning exercise (usually strongman).
I am not proud of my numbers above. On everything but the deadlift, I found the exercises too easy during the entire 10 sets. I added a set to my bench and extra reps in order to feel the burn. Nonetheless, once I was doing my isolation exercises, I could feel more of a burn. I had pre-exhausted my muscles. That may be the key to GVT.
Mondays for me are a toss up, and I usually end up working arms (biceps and triceps), along with a few exercises that I like (rack pulls which are like suspended deadifts).
I will be on this routine for 6 weeks. After that, I will hopefully have brought up my numbers in each lift. My initial goal, which I gleaned from a strongman on Youtube, is the 1 2 3 4 goal.
After this comes the 2 3 4 5 goal-- and as you can guess, much harder to get to (especially the 2).
It certainly helps to have a friend to motivate you during these workouts. It is easy to stop before you reach 10 reps, and being covered in sweat and trying to catch your breath (I am thinking of deadlift day) can make you hate doing this routine. Studies have shown its effectiveness. The mirror will not lie to me though.
The Highlander must train.
In layman's terms, I figured out what the most weight I could lift, took 65% of that weight, and kept that weight for 10 sets of 10 reps..... Yes, 10 x 10! I had to get 10 reps for each set before I got my rest (which was 2 minutes).
It doesn't boost your ego. It certainly doesn't look like you are working up to your potential, but you are breaking ground in stamina and muscle fatigue. Fighting through the fatigue is the name of the game. You will fail on later sets and not get to 10 reps, but you will try as hard as you can. The first 5 sets might go by fairly easy, but after that, a set will happen that dials in the pain. You remain at the weight and push through it.
I used this for my compound muscle lifts-- and always first in my workout. For instance, deadlifts were once my 3rd or 4th lift-- I considered myself warming up to them. I realized that once I was going to do a large volume of them, they had to go first. 30 minutes will be spent on an exercise this way, so getting it out of the way first is a good thing.
This has been my schedule and exercises so far.
Wed: Deadlifts: 245lbs 10 x 10
Thu: Overhead Press: Barbell 75lbs 10 x 10
Fri: Squat: 175lbs 10 x 10
Sat: Bench: 95lbs 10 x 10
After the major lifts, I would do 3-4 isolation exercises and end with a conditioning exercise (usually strongman).
I am not proud of my numbers above. On everything but the deadlift, I found the exercises too easy during the entire 10 sets. I added a set to my bench and extra reps in order to feel the burn. Nonetheless, once I was doing my isolation exercises, I could feel more of a burn. I had pre-exhausted my muscles. That may be the key to GVT.
Mondays for me are a toss up, and I usually end up working arms (biceps and triceps), along with a few exercises that I like (rack pulls which are like suspended deadifts).
I will be on this routine for 6 weeks. After that, I will hopefully have brought up my numbers in each lift. My initial goal, which I gleaned from a strongman on Youtube, is the 1 2 3 4 goal.
1 plate (45lbs plate) on Overhead Press
2 plates on bench
3 plates on Squat
4 plates on Deadlift
After this comes the 2 3 4 5 goal-- and as you can guess, much harder to get to (especially the 2).
It certainly helps to have a friend to motivate you during these workouts. It is easy to stop before you reach 10 reps, and being covered in sweat and trying to catch your breath (I am thinking of deadlift day) can make you hate doing this routine. Studies have shown its effectiveness. The mirror will not lie to me though.
The Highlander must train.
Tuesday, January 24, 2017
Trying something new... sort of.
Blogging is not a new thing to me-- I have had several over the years. For the most part I have written about my adventures as a musician, the many gigs I have played, and the many groups I have been part of. This blog will be about something that has been part of my life for almost as long.
Exercise has played a major role in my life for most of it. My father was an amateur bodybuilder-- Mr. Maine in the 70's, and widely known at gyms around the state. My parents divorced when I was 12, and I never got to really learn how to workout from my father. That didn't keep me from discovering his workout books, and later finding his heroes in books at the library. I learned from Arnold's encyclopedia and Franco's nutrition book. I watched others and researched online. I made gains, and although I was able to make a schedule of working out and eating, there was always something that got in the way and made it all stop.
I remember running, training with sprints, and lifting weights in my mother's basement. I remember getting into dance that year. I lifted to help me lift a girl during a ballet routine. I had a goal and it gave me direction.
I remember later in life rediscovering the gym at USM in Gorham. I was the seemingly only theatre student that spent considerable time in the gym. I had my eating planned out and I made major gains. I also ran up some debt with my education and a girlfriend that had a shopping issue, and I couldn't manage the food cost. She broke up with, then returned before I planned my out. I continued to work out with the next girlfriend. I got a job teaching music lessons. I continued to workout, but danced more. Teaching music took up my time and became my only job. I didn't get to eat as much as I should of. I didn't get to workout. I shrank.
I returned to working out, but graduate school took up time and I stopped again. I still maintained eating healthy, but I looked forward to espresso and delicacies more than a much needed workout.
With graduate school ending, I made a decision late in 2015 to return to working out for good. I bought a pull-up and tricep extension tower, and eventually a rowing machine, and I made time to exercise. I increasingly made more time and varied the muscles I trained on various days. I ate more consistently, and I became stronger. I tried exercises that I had not tried before. I knew that my small home gym would not support where I was headed.
A few years ago I was training with my father for the Highland Games in Topsham. He was competing, but I was joining him for the exercise and technique training. I continued to train on my own until I moved to an area that didn't have a park where I could rip the lawn up. The thought of competing always remained in my head. My father stopped competing last year, and yet he still has all of the equipment to train with. The opportunity exists for the torch to be passed down.
I contacted the local Y in my area to volunteer. I played email tag with someone for a few months before talking to someone who gave me a membership in trade for cleaning the gym. I couldn't afford to pay a membership, but at the same time, I wanted to experience the leadership at the Y up close, and being part of the team through volunteering seemed the best bet. Giving of yourself is always more rewarding than giving money.
It has been at least 3-4 months since I started at the Y. I was strong when I started, but moving the larger weights proved to be difficult. I didn't forget how to workout, but I didn't have the strength I had in my past. I decided to be smarter this time around, and train as a powerlifter, bodybuilder, and strongman. I have maintained a 5 day a week split for the past 2 months, and I have made gains physical and mental over that span of time.
I met a trainer at the Y that was a competing bodybuilder from Tennessee. He spent the past few weeks helping me with a number of exercises, and convinced me to apply German Volume Training to my routine. I am currently in the 3rd week of this training.
I am starting this blog to document my journey to train for the Highland Games, to show my respect for this trainer helping me (free of charge), to carry on the lineage my father began, and to be honest with myself and my goals.
I am the Renaissance Man-- I am the Highlander.
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