Monday, September 28, 2009
Saturday, September 26, 2009
The liver and muscles can store small amounts of glucose (glycogen)
Carbs-especially simple sugars-are absorbed rapidly into the blood stream and cause a big rise in blood sugar levels
The pancreas then releases high levels of insulin
High insulin levels rapidly lower blood sugar levels
Then you crash and get hungry
Then you usually eat more carbs
This again leads to high levels of blood sugar
The pancreas has to release more high levels of insulin
This goes on and on kicking your ass.
Insulin becomes a bad thing and promotes bad stuff like fat storage.
All excess blood sugar that you don't use as fuel, is stored as fat in the fat cells of the body
Obesity follows: You get Mega Fat!
Tuesday, September 22, 2009
Tonight, I crushed my legs, with squats and lunges using bodyweight, 135lb barbell and a 61.6 lb kettlebell. It was fast and furious and didn't take long at all. I warmed up with jumping rope followed by bodyweight squats and lunges. Then I went on to do 135lb barbell back squats and 135lb barbell lunges. I finished my legs off by doing 61.6lb kettlebell front squats. Hopefully I'll be able to walk tomorrow. Some may think that this was an easy workout, but for me and my messed up knees and back, it was more than sufficient.
Warmup Jumping Rope
135lb Barbell Back Squat
135lb Barbell Lunges
61.6lb Kettlebell Front Squats
Monday, September 21, 2009
So what's the answer: My Program of course! I have eliminated all of this silliness that kills you and implemented science based methods that have been proven time and time again. Sprint dont run, lift heavy weights for power and strength, eat good whole real foods that the caveman ate and you'll be lean, strong and fast. - and healthy and alive.
Friday, September 18, 2009
Tonight's workout consisted of pushups on the rings, barbell rollouts to pushups, barbell deadlifts with 225lbs, barbell floor press to windshield wipers with 135lbs, and barbell bent rows with 225lbs. Before I left the gym I knocked out shrug machine deadlifts and got a new personal record of 450lbs X 3reps - which was good for me seeing I have a shot back and knees. When I got home to my studio, I tried to get 20 reps on the deadlift with 225lbs but I only got 15 reps. I think I could have gotten the last 5 reps but I was cautious about my back so I quit while I was ahead. Sometimes you have to stop while you are doing good. Here are some videos of the workout.
21 pushups on the rings
Barbell Rollout to pushup
135lbs Barbell Floor Press to windshield wipers
225lbs X 15 Reps Deadlift
225lbs Barbell Bent Rows
Thursday, September 17, 2009
Check out the Blog
Besides as a stimulant, traditionally, Yerba Mate is used for treatment of arthritis, slow digestions, liver diseases, headache, rheumatism, and obesity, among others.
Yerba Mate is rich in polyphenols and minerals, with the concentration varying depending on the variety, growing condition and processing. Among the polyphenols in Yerba Mate are caffeine, caffeic acid, catechin, epicatechin gallate, quercetin. These polyphenols have antioxidant activity, the ability to scavenge oxidative stress causing free radicals. Its antioxidant activity is suggested to be significantly higher than green tea (13.1 nmol TEAC/μg equivalents gallic acid in Yerba Mate vs. 9.1 nmol TEAC/μg equivalents gallic acid in green tea).
The caffeine level in Yerba Mate is comparable to coffee, 78 mg of caffeine in a 150 ml of Yerba Mate compared 85 mg of caffeine in 150 ml of coffee. Minerals in Yerba Mate include aluminum, manganese, potassium, zinc, choline, copper and more.Yerba Mate is also a source of chlorophyll.
Health Benefits of Yerba Mate
Yerba Mate, due its phytochemicals (some high in antioxidant activity), is known to be associated with reduced risks of many diseases that are caused by free radicals.
High lights of benefits of Yerba Mate:
reduces lipid peroxidation, DNA damage, cell death.
reduces risk factors for diabetes.
reduces LDL cholesterol oxidation, a precursor for atherosclerosis.
inhibits toxic effects of some highly reactive chemicals (eg. peroxynitrite) that are associated with stroke and myocardial ischemia, restriction in blood supply.
contains chemicals associated with reduced risks of cancer. It has shown the ability to inhibit growth cancer cells.
may help in weight loss and management.
Tuesday, September 15, 2009
Triceps were the target tonight. I warmed up with some light tricep exercises and then went into heavy tricep overhead presses, followed by 135lb partial skullcrushers (I couldn't do them full range, because it was simply too heavy for me - I'm a weak ass), then I did dips on the dip bars and chair dips. My arms have become puny over the last few months and with my arm measurement at only 17 inches, I am disgusted with my lack of progress so I am pushing forward to make changes. More food, different exercises and routines and a heavy dose of "CAN DO" will fix the problem.
90lb Dumbbell Overhead Tricep Extensions
135lb Skullcrusher Partials
Monday, September 14, 2009
Today, I blasted the shoulders and arms with standing dumbbell overhead presses. I got a 1 rep max with 75lbs dumbbells (in each hand as it's important to note :-) I then worked on a couple sets of heavy dumbbell cleans with 80lbs dumbbells which was brutal. By default, this type of training is heavy core and forearm/wrist training as well. I then went on to do some heavy side raises and band pullaparts. I then knocked out some heavy dumbbell arm curls. When I got home, in between clients, I decided to finish the biceps off with some 135lbs barbell arm curls and some reverse grip, hang power cleans otherwise known as deliberate cheat curls. I tried to keep my core tight and head and back straight even while doing cheat reps. Here are a couple of videos.
135lbs Barbell Arm curls
Reverse Grip Hang Power Cleans / Deliberate Cheat Curls
Sunday, September 13, 2009
Thursday, September 10, 2009
Tonight was a push / pull night, consisting of the barbell bench press ( 135lbs X 12, 225 X 8, 245lbs X 5). I went light to go easy on my bad shoulder which has been on the mend. Then I did back extensions, a barbell complex consisting of 135lbs two arm deadlift, 1 arm deadlift, bent row, romanian deadlift, arm curl, clean and push press, finished with Kettlebell renegade row with pushup using the 61.6 lbs green kettlebells. I was smoked and favoring my back at the end of the barbell complex and my form sucked on the push press but it wasn't bad enough to strain my knees or back. What can I say, my trainer sucks. The barbell complex is a great total body tool to use if you can do all the lifts with the same weight - which is not an easy task. The workout was quick but intense. No need to waste lot of time in the gym. Get in, hit it hard and fast and get out.
Bench Press 225lbs X 8 reps
Bench Press 245lbs X 5 reps
135lbs Barbell Complex
61.6lbs Kettlebell Renegade Rows with Pushups