Happy New Year, My Legs are on Fire

A day late and a dollar short, but it's been a busy few days so I feel no shame in the delay. It's the Holiday Season I consider it a joy to have five minutes to pound out a blog with these stubby fingers of mine.

Still need to do body measurements, I am way behind on that one. I blame sheer negligence and lack of focus (and a fair bit of personal shame, not to mention dread) on this. Lord knows with all of the throwing under the bus of my diet that I have done this week (without regret I might add) that the measurements are more scary than enthusiastic.

However, they will be done. I must know my baseline in order to climb out of the pit of fatassedness.

Enjoyed my time at the West Portage YMCA on Thursday. I did not enjoy the crowd of folks that was there - as I am used to a more sedate and frankly vacant of other people space in which to work out in. However it was a nice change after I got used to it. Lots of dudes pumping that chest and guns in preparation for New Year's Eve it looked like.

Made it easy for me to find room at the squat rack.

5 mins bike Warm up
Barbell Squats 1 x 12 (135 lbs); 1 x 10 (225 lbs) 4 x 6 (275 lbs); 1 x 10 (225 lbs)
Barbell Romanian Deadlift 5 x 7 (185 lbs)
Seated Calf Raise 1 x 15 (3 plates); 1 x 12 (4 plates); 3 x 8 (5 plates); 1 x FAIL (3 plates)
Seated Leg Curl 4 x (8-10) ("110" 30 Second rest)
Seated Quad Extension 4 x (8-10) ("130" 30 Second rest)
Stationary Bike 15 minutes, 248 cals

So yeah. Despite the lactic acid cardio breakdown immediately afterwards, here I am two mornings later with the most loudly complaining hamstrings ever. Me needs more stretchings.

While I have several people to thank (hate) for bugging me on my Facebook wall as I facetiously asked "Chest or Legs" knowing I was going to train legs, I would be remiss if I didn't give a shout out to my old pal Andy Lewis.

Andy (or "Atlas" as I know him) has been a rock solid friend for 15 years, breaking into wrestling at the same time as myself. While he has gone on to greater success internationally than I have in recent years he has "settled" somewhat and returned to his roots in Edmonton. While he may be a deluded fool for enjoying the Oilers over more appropriate NHL Teams (#GoJetsGo) he has done wonders for himself and his lovely wife in recent years, finally fulfilling his dream of opening his own fitness studio. If you are in Edmonton looking to make a healthy change in your life, I cannot recommend anyone more highly than Atlas and his Taking Care of Business team.

That said, it's time to write out the nutrition plan for January to March. I've had my holiday fun, but I have a goal I want to reach and I refuse to fail. Chest and Biceps late. This might be a double posting day.

AK

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Overtraining Sucks, But You Gotta Train When You Can

So yeah, I posted my last update at 1:18AM. By 1:30 PM I was up and back in the pit. Sometimes my schedule sucks. Sure I only got about 5 hours of sleep today - that's what coffee and other stimulants are for.

On an unrelated note; while I am a huge fan of the new Airport Terminal here in Winnipeg I am not a fan of no longer intuitively knowing where to go about parking for pick-ups and dropoffs. I realize to otehr folks who are more used to this style of terminal to parking ratio that it is really very "idiot proof". However, as previously stated -I Get Hit in the Head a Lot so i will have to be an idiot a few more times until I gets it I figure. Ah well.

Lovely spot.

Back Day Rules. After reading some of the excellent articles over at Simply Shredded advising tips and techniques for muscle volumization to fat loss / calorie burning ratio I tweaked my workout thusly.

Limber Up 5 Minutes
Wide Grip Chins 4 x failure (which for me is around 3-5 reps ... I'm heavy, ok!)
Barbell Deadlifts 2 x 6; 2 x 4 (275lbs - 45 seconds rest)
Dumbbell Row  1 x 10; 9; 8; 7 (80 lbs - 30-45 seconds rest)
Wide Grip Pulldown 2 x 8; 2 x 7 ("200"-racked  - 30-45 seconds rest)
T-Bar Wide Grip 1 x10; 1 x 8 (3 plates); 1 x 10 (2.5 plates); 1 x 15 (2 plates - 30-45 seconds rest)
Close Grip Pulldown Dropset   4 ("200"); 6 ("150"); 10 ("100"); 10("60")
X-Trainer 16 minutes 267 cals

Weight Routine hammered out in 30 minutes. Getting on that elliptical was torture as I wanted nothing more than to just sit down and sip my protein shake until sliding onto some mats and having a sweaty nap.

Crazy pump though.

Day off tomorrow. Looking at a cardio / yoga day. Coin will be flipped.

And yes, measurements. I suck - it will happen okay? (judgemental motherlovers I swear).

AK

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Quick and Dirty - Belated Merry X-Mas to all!

First off: Happy Holidays to everyone. I hope that Santa or whichever fictional creature based on mythological origins you "believe in" was kind to you this year and that you got to spend oodles of time with you loved ones celebrating each other, lavishing them with gifts and cramming delicious food into your craws.

'Cause that's what I did. And it was Awesome.

Now - I realize in my previous post that I owe Myself / you a rundown of my body measurements. I would like to take this opportunity to declare the following:

I get hit in the head a lot.

As a result of aforementioned head hitting, I plum forgot to bring my measuring tape tonight as I left the house.

Cop out? You are entitled to think so. However I honestly forgot and will endeavor to get this done tomorrow or the next day (schedule permitting)

Also - still trying to score a date for a full on bf% measurement. Stay tuned.

Other than that, Shoulders and Triceps!

Limber up - 5 mins
Smith Military Press  1 x 12 (1 plate); 3 x 8 (1.75 plate); 1 x 10 (1.5 plate)
Smith Shrugs 4 x 10 (2.5 plate - hold at top for 1-count))
Side Lateral Raise 3 x 5 (50 lbs); 1 x 8 (40 lbs); 1 x 11 (30 lbs)
Hanging Dips 4 x 6
Upright Row 3 x 6 (135 lbs); 1 x 10 (115 lbs); 1 x 12 (95 lbs)
Overhead EZ Bar Extension 4 x 10 (85 lbs)
Rotator Cuff Extension 3 x 7 ("40")
Rotator Cuff Curl 3 x 10 ('40')
Rev. Grip Cable Extension 2 x 12; 1 x 10; 1 x 9 ("120")
X-Trainer Intervals 16 mins (286 cals)

Yep. I'm cooked.

It's 1:18AM now. I'm going to bed.

AK

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No Luck on Calipers yet; Mutant Rage is All The Rage!!

And yet I haven't developed a cool healing factor or the ability to leap tall buildings in a single bound yet.

Sad day.

After talking with Dave over at Muscles By Meyers again this morning whilst I was upgrading to the aforementioned Mutant Rage pre-workout supplement, he suggested that I make an appointment with his workmate Jon in the coming days. Jon is reportedly an expert at caliper readings and getting the most accurate bf% measurements.

And I figure if I am gonna put my fat assed shame out here for everyone to laugh at, I might as well go all the way with it.

So expect a delay in the bf% measurement. I still plan on doing the basic measurements myself tomorrow - to the best of my all by myself ability. So that'll be in place instead of a boring "I did XX minutes on the Cross Trainer today" cardio report.

Coolio.

In passing, the energy rush I got from the new Mutant Rage stuff was unbelievable. HUGE difference from my last brand. My fingers were practically trembling between sets. And the surge I got on the flat bench on the third and fourth sets was crazy once my body got into the rythym again.

Limber and Stretch warm up
Incline Dumbbell Fly 4 x 12 (40 lbs)
Flat Bench 1 x 12 (135 lbs); 4 x 6 (205 lbs)
Incline Smith Bench 4 x 10 (1.75 plates)
Barbell Curl 4 x 5 (135lbs)
Rising Cable Fly 4 x 12 ("50")
Dumbbell Curls 4 x 6 (50 lbs)
Standard Cable Flys 4 x 12 ("50")
EZ Bar Curl 4 x 12 (85 lbs)

So yeah. Great pump, amazing energy surges deep into the routine and very satisfying effort all through out. Can't wait to see some improvements in definition in the coming weeks. And by "definition" I mean "Stapling my trap shut and not eating everything in sight once the holidays are over and done with".

AK

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Squat Til' You Can't & Does Anyone Have a Set of Calipers I Can Borrow?

Yep. I did squats today and Good Lord am I gonna regret that come tomorrow morning. As much as I already dislike "Leg Day Hell" doing full on squats makes my knees and lower back a cranky cranky man on the day after.

I decided to continue my trend of training legs in a different environment just in the hopes of a scenery change being a good choice for inspiration. Worked out fairly well too. I am turning out to be a big fan of the weight room at the Fort Rouge Leisure Centre. It's a sharp, clean and compact environment with enough equipment for everyone and not overly busy (at least not at 9AM when I prefer training).

Big fan of that set-up. I might have to snag a City Membership in 2012.

However with that said I was forced to laugh once I finished my warm up only to realize that the only Leg Press machine in the establishment was being occupied by a woman with her Personal Trainer standing guard over her. After taking a lap around the room once just to see if they were wrapping up this exercise and hoping to sneak in, I reluctantly made the choice to toe up to teh squat rack and take the health of my knees into my own ... legs (I guess).

So of course I was in no way surprised when upon completeing my second warmup set that te lady and ehr trainer wrapped up and moved on.

Ah well - in for a penny .....

Stationary Bike 5 Mins Warmup (light)
Barbell Squats 1 x 15 (empty) 2 x 12 (1 plate); 2 x 8 (1.75 plates); 2 x 4 (2.15 plates); 1 x 8 (1.75 plates); 1 x 10 (1 plate)
Dumbbell Stiff Leg Deadlifts 3 x 8; 1 x 6; 1 x 5 (80 lbs, 60 second rest)
Hamstring Curl 2 x 12; 1 x 10; 1 x 8; 1 x 6 ("75" , 45 second rest)
Dbl Leg Quad Extension 5 x 10 ("110", 45 second rest)
Calf Raise 4 x 15 ("210" 30 second rest)
Stationary Bike 20 Mins (moderate)

Currently my legs feel fine. I am fully anticipating a swollen right knee tomorrow - though I would be exceptionally happy to be wrong in this instance!

Chest and Biceps tomorrow. Also planning to do the dreaded "Body Measurements" and post them up here for all to give not a single fuck about. However, this record is more for ME than anything else as I have said ad nauseum. So we'll see what happens. In truth, I would like to find a set of calipers to see if I could get a relatively decent BF% measurement. Any suggestions? Inbox me or leave a comment.

AK

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Full Knight's Sleep = Big Back Day

I love sleep.

It seems a rarity for me to be able to commit to a proper 7 hours sleep a night. Obviously this is something I require as much as anyone else, only more so given the weight training and nutrition efforts I put my body through.

With that said, my schedule often sucks ass. And after being awake for 32 hours straight given life and work commitments (and being able to score a 45 minute block to burn 800 calories on the X-Trainer) there was a great need for me to enjoy finally being able to tuck myself into bed yesterday at about 4PM.

The only negative of course is being wide awake at 4AM.

Ah well, gets the workout out of the way first thing.

5 minutes to limber up
Overhead Dumbbell Raise 4 x 12 (50 lbs)
Deadlift 2 x 12 (1 plate); 2 x 8 (2 plates); 2 x 4 (2.5 plates)
Dumbbell Row 5 x 5 (80 lbs - NO REST)
Wide Grip Pulldown  4 x 10 ("180" Upping Weight next week)
Close Grip Pulldown 4 x 8 ("180")
Wide Grip T-Bar Row 4 x 12 (2.5 plates, Upping Weight)
X-Trainer 15 mins High Intervals (286 calories)

Chilling at home now sipping some hot coffee and water. Looking forward to a few days of pre holiday joy (and one X-Mas day of binge eating). Tomorrow is another cardio day, followed by legs.

Thanks to everyone who came out last week to Premier Championship Wrestling's final event of 2011. Was a fun night had by all in attendance. We're going full steam ahead with only 3 shows remaining before the 10th Anniversary show in March. Seeing as how I've managed to become the PCW Heavyweight Champion once again that puts an extra pressure on me to be better than I have been in the past. Not just for the PCW faithful but for all the towns and companies that I am trying to fit into my schedule.

2012 looks to be a Big Damn Year.

Shiny.

AK

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The Best Thing About A Private Gym ...

... is that when you're working out after midnight and no one else is around you can geek out a little bit and groove to the tunes on your mp3 player.

At least until a maintenance dude comes strolling in and busts you.

It's a good thing I have tremendous self confidence or I would feel like a complete nincompoop right about now.

Ahem.

Not exactly a "Champion Quality Intensity" for tonight's workout. I completely blame myself for dragging ass into the pit instead of getting up early enough to hit it right after waking. That's always my best and most productive time for training. Completely anchors my day and motivates me to stay on a proper nutritional pace (no point in getting up early and busting ass only to shoot yourself in the foot with some fried chicken dumbass - order the fucking salad.)

That said, good quality pump was had and I am loving the definition in my triceps (*busts out a quick Todd the Bod pose).

Smith Military Press - 4 x 12
Overhead Dumbbell press - 1 x 8 (65lbs); 3 x 10 (55 lbs)
Seated Lateral Raise - 4 x 10 (30 lbs)
Front Raise - 3 x 10 (45 lb plate)
Rotator Cuff Cable Extensions - 3 x 10 NO REST
Rotator Cuff Cable Curls- 3 x 10 NO REST
Upright Rows - 4 x 10 (95 lbs)
V-Bar Extensions - 4 x 10 ("170")
Rev Grip Pause Extensions - 4 x 12 ("120" - pause every 3rd rep for a 3 count)
Cable Burnout Extensions - 4 x Fail ("90")
Treadmill Walk - 10 mins, 5% incline

So yeah. Not quite as hardcore an effort as I would prefer, but that's where it is.

A rest day Tomorrow - this time for REAL I will be having a Cardio Day to burn off the extra pounds around my middle. Wishing there was a Jets Game on tomorrow cause that would be all kinds of fun, and a challenge to see if I could honestly keep up an intermediate pace for the duration of a whole hockey game.

Interesting idea. Stay tuned.

ALSO - I have decided to make X-Mas Eve Day (Dec. 24th - duh) my official year end weigh in, measurement day. I wanna see where I am at and where I need to improve on things. Methinks I will need to find a set of calipers between now and then to get an idea of how far away of my 10% bodyfat goal I truly am.

AK

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Rest Day

I had planned on getting up in time to get in a cardio session prior to heading in for the "mark job" but when I felt the ache in my legs and tightness in my lower back, I decided instead for a brief stretching session at home a short walk for the dogs and some relaxing time off.

We all need time off. Can't get more fit / healthier / grow muscle without letting your body recover from the beating you put upon it.

With that said, I kinda feel silly not posting a proper blog today.

So in order to make up for the lack of a true update, I will take this opportunity to Re-Post an excerpt from an article I wrote over at Helium :

"TIPS TO GAIN MUSCLE:

Sadly there is no secret formula to gaining muscle. No magic pill, no chemical treament plan: nothing that makes muscle just grow on your body without effort, sweat equity and determination. However I can make a few suggestions to help you reach your personal goals.

First of all, you've got to eat. And eat. And then eat some more. Five meals a day is a good start. Now I don't mean run to McDonald's and load up on burgers and fries.I'm talking about good nutritional meals, consisting of one-and-a-half grams of protein per pound of body weight a day. Stock up on vegetables and fruits, stay away from fattier foods and have a healthy dose of carbohydrates every day. Whole grain rice and pastas are best and very necessary; you'll need the slow release energy those carbs will provide as you get fatigued and start pounding the heavy iron."

READ THE WHOLE ARTICLE HERE

I should have more fun things to talk about tomorrow. Until then, I am gonna relax and try to score some Jets Tickets for January.

AK

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Final Show of the Year Tonight ...

... and I am exhausted already. So this'll probably be kinda brief.

Gonna be an exceptionally long night for me, and I still need to do all kinds of holiday related running around before I can consider laying down for a nap (what - old men nap okay?) So it was a good thing I was able to get in my workout first thing with little interference.

Stationary Bike - 10 Mins Warm up
Incline Dumbbell Fly - 4 x 12 (40 lb)
Flat Smith Press - 15 + 10 + 10 + 8 + 6 + 10 (Pyramid Up, Final Dropset)
Incline Dumbbell Press - 6 (80 lbs) + 2 x 8 (70 lbs) + 10 (60 lb)
EZ Bar Curl - 4 x 8 (1 plate / side)
Standing Dumbbell Curl - 4 x 6 (50 lb)
Rising Cable Fly - 4 x 12 ("50")
Inside Dumbbell Curl - 3 x 10 (30 lb NO REST)
Decline Cable Fly - 4 x 12 ("50")

And I am cooked.

This plan was designed with rest days planned between Back and Leg Day (which given my cold over the weekend and the show tonight I could not take) so I am INTENSELY looking forward to waking up tomorrow and only having to hit the X-Trainer for a leisurely hour of medium intensity cardio. I need the break and no amount of pre-workout stimulant pump is keeping me going right now.

And that's all I got. Again TONIGHT is PCW's Final event of 2011 SEASONS BEATINGS. I guarantee Fun, Action and great Indy Wrestling Excitement.

AK

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Holy Crap : Exhausted!!

Note to self / everyone reading this: On the night before LEG DAY HELL do not get less than 6 hours of sleep.

I woke up dragging ass. And now 6 hours later I am even worse. Done it to myself? Oh hell yeah. But still.

With that said, props to Dave at Muscles By Meyers once again - he promo'd everyone's favorite Outlaw with some KILLER Pre-Workout / Fat Burner supplements. Once those things kicked in I was practically quivering to get the exercises started.

However, I am crashing badly now.

Ah well. The price you pay.

Bike Warm up - 10 Mins
Leg Press - 2 x 12 (Warm up); 3 x 10 (pyramid up); 1 x 6 (see Photo); 1 x 15 (burnout)

Stiff Leg Dumbbell Deadlift - 5 x 7 (80 lbs)
Single Leg Curls - 4 x10 NO REST ("70")
Single Leg Extension - 4 x10 NO REST ("80")
Calf Press - 4 x 20 ("210")
Dumbbell Obliques - 3 x15 NO REST (50 lbs)
Back Hyperextensions - 3 x 12 (body weight)
Bike - 15 mins

Yep. Completely bagged now. Just gonna finish burning these DVDs for the crowd at PCW's SEASONS BEATINGS - been promising them a chance to purchase the DVD for the 9th Anniversary Show back in March for months now. Thankfully, just in time for X-Mas they are ready.

Gonna be a damned fun show tomorrow night . Hope you can all make it out if you're in Winnipeg.

As for me? I have some more work to do, and then it's a much deserved nap time. Thanks again for reading, I'll blog some more tomorrow before the show - Chest and Biceps tomorrow. Wanna disguise the belly with a swollen set of pecs and pipes after all.

AK

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Cold Fought, Now back to Fighting the Fatness Of Me

Nothing quite like the first day back in the gym after a few days post-chest cold filled. Every few mins having to stop, cough up some lingering crap and then continue.

I know, gross right? Let's move on.

Back Day Rules:
X-Trainer 15 mins warm up
Overhead Dumbbell Raise - 4 x 12 (50 lb)
Deadlift - 4 x 6 (225 lb - I know, I know - I'm a pussy Dalton, Give me a few more weeks and I'll be back up to 3 plates okay?)
Dumbbell Row - 5 x 5 NO REST (80 lb)
Wide Grip Pulldown - 4 x 10 "180"
Close Grip Pulldown - 4 x 10 "180"
Wide Grip T-Bar Row - 4 x 15 (2 plates)

Overall not bad. Starting Thursday (tomorrow is Leg Day) I am going to start adding windsprints / HIIT cardio for 15 minutes post weights to get my lungs back into the "Haul ass - hold back" mentality I need for wrestling at my peak efficiency.

Had a great conversation today with Dave over at Muscles By Meyers as I was shopping for supplements. For those of you spending too much on your workout gear at other places, or if you just have any questions about the type of stuff you are taking / should be taking you gotta go into Meyers and talk to the staff there. It's more than just a sales gig for these people, it's a lifestyle. After talking with Dave about my plans for the next 12 weeks and what I was thinking of buying, Dave steered me away from the supps' I was looking at and pointed me towards gear more focused on what would help me best AND did it despite the fact that it cost him another $80 in gear.

The pros in this province all go to Meyers, and service like that is the reason why.

Leg Day tomorrow, expect some crying.

And thanks to everyone who's read this blog so far and commented on it to me in messages and emails. I don't expect people to read this and go "wow this guy really knows his shit, I should get his advice" 'cause obviously I am just a rank amateur who has food addiction issues (hence continued belly fatness). Again, this is designed to be MY Personal Diary / Evidence Trail to convince myself that I can't make excuses that are lame, because then I would have to tell the "world" about it.

And while some folks have no hypocrisy issues, I ain't built like that.

Thanks for reading,

AK

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The Difference A Year Can Make

As I sit here knowing that I am not ready to hit the gym again quite yet (at least not until the last remains of this chest cold evaporate from my lungs) I feel somewhat obligated to update this here blog. With that said, I looked into my files for some inspiration.

What I found, was evidence.

Evidence that over the past 12 months of training I actually managed to make some progress in my training, which is something that on a month-to-month basis I have a difficult time acknowledging.

Typically I spent the majority of 2011 concentrating on increasing my muscular density and endurance and didn't worry so much about fat loss. As a result, I succeeded in adding about 15 pounds to my bodyweight (much to my shock) and only about 1% to my bodyfat (much to my shagrin).

Dec 2010

Dec 2011

 

For the record, I am very self conscious about doing this. Unlike a lot of my "peers" for lack of a better term, I aint really all that cool with uploading these cell camera pics of myself and slapping them online. Despite the whole "wrestling thing" I have never really been a big "Look at me! Look at me!" kinda guy. More of an actions speaking louder than words, even though I also like to use a lot of words...... where was I?

Right - So I don't like cell camera pimpage.

With that said, I am quite proud of this change. Definitely more size in the shoulders and back region, the arms have more girth and the chest is what it is.

NOW the goal for 2012 - which is a not uncommon goal for most - Is to finally take that handful I am pinching and reduce it siginificantly. By the PCW:X 10th Anniversary Show I am wanting to be able to slap on the boots and trunks (and ONLY trunks) with a modicum of confidence . With that said, I think I am gonna have to talk with my personal training buddies about this whole nutrition thing again and see what needs to be done. My overall health is fine, but if I plan to keep wrestling for another couple of years, I refuse to do it at a level less than my personal best.

So it's time to "Athlete it Up"; go visit Dave over at Meyers to get me some better supplementation thingies and to really focus on the belly-be-gone philosophy.

Here's hoping the Dec 2012 pic is an even greater improvement. Stay tuned.

AK

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I Rarely Get Sick ...

... Which is why I am so damned frustrated at myself today with this miserable headcold. Several years back once I started getting more serious about my supplementation and began investing in multi-vitamins and so on, I noticed a remarked decline in the number of times per year that I ever felt truly under the weather (headaches and the like notwithstanding).

So given how after completing yesterdays very exhausting shoulders / triceps workout I managed to leave the gym with a clear sinus cavity and almost no coughing whatsoever you can imagine how aggravated I was upon the state of sniffles and general disarray I was in come evening time.

Disgusting. I'd rather have the flu 10 times over then a cold.

Thankfully, this has fallen on a "Rest Day" so despite mental plans to have attempted some cardiovascular training this evening, I will let logic be the better discourse in this case - and will simply sip more peppermint tea and listen to the results of the hockey game ( #GoJetsGo ) with my feet up and my head clearing.

Have a great day everyone, my Back is ready for destruction and rebuilding tomorrow morning - Hopefully I'll even have funny things to say about it as well.

AK

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Always Better With a Partner ... #NoHomo

Change of pace is always nice. Nothing reminds me how to push myself better than to workout in a different environs with a buddy.

The Fort Rouge Liesure Centre Kicks ass. A civic run facility that has improved significantly since the last time I trained there (like 5 years ago). Good equipment, clean, lots of mirrors, tunes and not that busy for a Thursday morning. All the elements of a good gym for everybody's favorite Outlaw.

So when my security / bouncing / drinking buddy Scott Twitter-dared me to join him this morning for a workout, well clearly this was just what the doctor ordered.

Hit it stupid hard, incredibly short breaks between sets. In and out of the weight pit in under an hour, feeling completely blasted. Making me look forward to a day of cardio / yoga (coin prepped for flipping) tomorrow to give the muscles a chance to grow and recover.

Bike Warm-Up - 10 mins
Seated Military Press - Pyramid Weights - 15 + 10 + 8 + 11
Seated Lateral Raise - 4 x 15
45lb-plate Front Raise - 3 x FAIL
Rotator Cuff Cable Extension - 3 x FAIL - NO REST
Rotator Cuff Cable Fly - 3 x FAIL - NO REST
Upright Row - 3 x FAIL
V-Bar Cable Tricep Extension - 3 x 10
Rev Grip Tricep Extension (Pause Reps) - 3 x FAIL
Rope Extension - 3 x FAIL

Great, great, great pump and workout.

Scott - we're hitting this up again soon. Hopefully the eye candy'll be back as well!

ALSO -Tonight's PCW event SEASONS BEATINGS has been postponed until Dec. 15th. One more week to get in "Outlaw Shape" and prepare some skinny boys for the ass-whupping they are about to receive!

AK
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Wish I'd Worked Out This Afternoon ...

... Because at least THEN I'd have a place to vent this frustration.

I just posted this message all over the place on my usual links:

UPDATE !!!

PCW has just been informed that the Venue has a scheduling Conflict. As a result we are Moving the event from Tomorrow Night to NEXT THURSDAY (Dec 15th!!)!!

The event will be updated ASAP here online and across the system. We apologize for any inconvenience and look forward to seeing you all on DEC 15th for PCW's SEASONS BEATINGS!!

Irritating.

I mean, we all know that "shit happens" but seriously.

So with that said, anyone who wants to watch me SMASH some scrawny little boys in a wrestling capacity, please re-arrange your schedules for Dec 15th.

Piss me off.

Anyways, here's the damage:

X-Trainer - 10 Minute Warm Up
Incline Dumbbell Fly - 4 x 12
Flat Smith Press - 5 x (6-8)
Incline Dumbbell Press - 5 x 8)
EZ Curl Bar - 4 x 8
Dumbbell Curl - 4 x (6-8)
Rising Cable Fly - 4 x 12
Decline Cable Fly - 4 x 12
Cable Curls - 4 x 10

Big swoll, feeling all burnt out now. I would have done post resistance training cardio, however my paid parking was about to expire. My fault completely.

Shoulders and Triceps tomorrow, meeting up with my buddy Scott in a different gym. Totally looking forward to the change of pace.

Hopefully, I'll be wittier tomorrow.Sorry folks.

AK
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Well I Flipped the Coin ...

And it came up Cardio. So I strapped on my sneaks, braved the cold and made it into the gym for a solid 45 minutes on the X-Trainer. Had the Heart Rate Monitor strapped in place, my MP3 going full tilt and even had Sportscentre playing hockey highlights on the TV.

And it sucked.

Cardio blows. I know a ton of people (mostly chicks) who love it. But for me, it is a step above pure torture. I need it, mid-range cardio is the best way to burn calories in the long term, but it is just SO boring.

Th e only way I can get past myself and trick my mind into forgetting that I am just marking time until the program is done is by reading a big, thick hardcover book that I can use to cover the entire display case on the X-Trainers. I know, that's stupid right? I have three other types of distractions, but without a book - screwed.

Time for a trip to the library methinks - No book shopping for myself til after Xmas (what, I have rules.)

In the New Year I am planning to commit at least 1 day a week again to in-ring training with some of the other locals. It's been said 100 times by folks with more credibility than me, but there is just no more appropriate cardio for pro wrestlers then hitting the ropes, hitting the mat, and working the matches. Once a week should make a big difference. Now I just gotta find the time.

Thanks again for all the feedback I have received so far on these musings. Big show on Thursday so I gotta keep on hitting it strong. Chest and Biceps tomorrow, so stay tuned for more "excitement".

AK
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Leg Day ; The "Tragically Hip" of My Weekly Routine

Traditionally, this is the body part that I preach to others as being the "most important" and yet often ends up being the one that I skip myself.

All the usual reasons apply:

"I'm too tired"

"My knee is kinda tight, might not be safe."

"Man, I only have like 75 minutes to train today, don't think I'll fit it in."

Yadda yadda yadda - All of this is code for "I'm a pussy, and I don't wanna do it 'cause it's no fun."

Sad but true. At least I can admit it.

The fact remains the same: Leg Day is the most important day of your training cycle. While I am in about Zero Danger of being one of those guys at the gym with pencil legs and top heavy arms, the simple truth is that I need strong legs to carry the rest of my fat ass around on a Monday to Friday (and beyond) basis.

Two knee surgeries? Leg training strengthens the muscles around and the safe, controlled motion lubricates the joint.

No Time for Legs? My program (currently) consists of 4 exercises and a warm up /cool-down. Timed myself today and completed the whole thing in 78 minutes flat.

Out of excuses? Then pony up pussy and get those gams blasted.

X-Trainer - 15 Mins warmup
Walking Lunges - 4 x Failure
Leg Press - 7 x (6-8)
Stiff Leg Deadlift (Dumbbell) - 7 x(6-8)
Lying Leg Curl - 5 x (6-10)
Quad Extension - 5 x (10-12)
X-Trainer -15 Minutes cool-down

That's it, That's all. Short as possible rest breaks between each set, you're already set up in every position / station. Hit it hard and move on.

The sweat I break by the time I start doing the deaders is greater than most teenage boys get when they try to call that "special girl" for the first time. Worse than until I get into 20 minutes of cardio. Your legs are the biggest muscle group in your body, and the more you work them - the more calories you burn and the leaner you can get. Simple math.

Tomorrow is "Cardio / Yoga" day. I'll flip the coin after I wake up and will report back accordingly.

Thanks to everyone for their feedback on this blog so far. I hope it's enjoyable to read, cause I enjoy the writing. And if one of the ads on this page catches your eye, feel free to click and follow. Would make my bank account happy.

Now if you'll excuse me, I have chicken to pre-cook, DVD covers to design, and a New "Outlaw T-Shirt" to approve.

AK

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Big Back and Spare Days

I feel odd, writing the first "Workout Review" on a rest day - but there it is. After 6 months of feeling stagnant in the gym with 3 Days On, 1 Off and Repeat ad nauseum I am re-learning the key to success in my body and in my goals.

Rest days.

I simply need more time for the body to recover. Especially after Back Day.

In this months' issue of Inside Fitness Magazine they had a feature on "Back Routines" that hit home with me. It was almost exactly what I was looking for. Taking the basic principles of this plan (30 sets per day, focusing on larger muscle groups with a full warm up) I was able to modify it as needed for a full weeks routine.

I gotta admit, Back Day has been my favorite workout for a long time. Nothing makes me feel stronger and more .... complete I guess, than a fully blasted back. I also enjoy just how "meat and potatos" this plan is. If you read the paln in the mag / on the website, you will note that I made some small changes to maximise the benefits of my gym and to work around my nagging joint injuries. So here's how it looked for me yesterday.

X-Trainer Warmup - 15 minutes
Overhead Dumbbell Pullovers - 4 x (10-12)
Deadlifts - 6 x 6
1 Arm Row - 5 x 5
Wide Grip Pulldown - 4 x Failure
Close Grip Pulldown - 4 x Failure
T-Bar Row - 4 x 12
Wide Grip Cable Row - 4 x (12-15)

I was unable to commit the 15 minute X-Trainer cooldown post workout yesterday due to personal commitments (re: I wanted to get to RONA and pick up some mousetraps and rat poison before the crowds showed up and made a 5 minute trip a 45 minute Odyssey - sue me). However, after this I was pleasantly exhausted and prepared for the sleep that I had so richly deserved.

As far as nutrition goes, weekend I allow myself to "live a little" . I mean, there's only so much training and scrimping I can possibly do. As much as I've always wanted abs and the confidence to perpetually be a "Trunks and boots grappler" in my mind there's no point in working as hard as i do if I can't enjoy a night out with friends over a few beers, a hockey game and reminiscing over the past year in wrestling.

Tomorrow is Leg Day. The day after is marathon cardio or hot yoga (I'll flip a coin). By the end of this week I'll either do a weigh in / progress photo and see what I can do about scaring the kiddies and posting it to the blog.

Until then, thanks for reading. If you have any questions, comments, criticisms or just plain old whatevers - feel free to post it below or send me a message.

AK
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Because What The World Needs is More Social Networking

So here's "the skinny"

For some time now I have been feeling stagnant. Not in any way specific, just more of less in general. In Wrestling, in the gym, at home, at the "mark job." This is a horrid feeling for me. I have always prided myself on being creative, mentally energetic (if not physically) and having something else to work on.

The crux of my issue, seemed to stem from the place it always does - My Body.

After a nearly a full year (One in which I was anticipating more international trips than ever before) of minimal travelling for wrestling and life, I found that I have once again fallen into a rut. Which rhymes with gut. Which is sitting heavily around my mid-section as I sit there to type this.

Don't start the "You look fine" blather talk, I ain't writing this as a "make me feel better with your words" fishing exercise.

What this is designed to be is the first of my "Ongoing Workout Progress" reports. Warninn now - I will be attempting to add pictures (and maybe even video) to this site if blogspot will allow me - so be prepared for some sights that aren't for the faint of heart (namely, me soaked in sweat either prior to a big meal or right after a workout).

With this journal, it is my permanent record. My "No Excuses Allowed" online backup. My reason to constantly challenge myself and to avoid Stagnancy.

And hopefully - it will also act as a source of support, humour and - dare I say it - inspiration for others who are struggling with health, dietary disorder and self image issues.

Nobody's ever going to be perfect in their own mind. What we can be is better then our previous best.

That's sweat equity. That's determination.

That's hard work.

So hop on board, hope you enjoy the ride. Feedback, comments and criticisms always accepted. Douchbaggery will get you Lariat-o'd off my blog faster than you will ever see coming.

AK

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