Great Squat and Deadlift Session

Really good workout, this morning!  I’ve been watching Chris Duffin’s YouTube videos, lately. They are both hilarious and extremely informative.  After watching one of his videos, I decided to start this morning’s workout with a  warm-up he recommends that activates and engages all of the muscles that are involved in the movements for the day’s workout.  Normally, I jump on treadmill or elliptical as a warm-up; following some full body stretching.  Never again!  I still did some full-body stretching before I did the Duffin warm-up, however.  I actually broke a sweat during this warm-up!  After a fantastic warm-up session, lasting about 15 minutes, I performed the following:

Exercise: weight x reps x sets

Low bar squats: bar x 7 x 1, 135 x 6 x 1, 225 x 6 x 3 @ 8

Conventional deadlifts: 135 x 7 x 1, 225 x 6 x 1, 315 x 6 x 1 @ 8

Hack squat: 90 x 12 x 3

Leg curl: 45 x 12 x 3

This workout lasted about an hour and a half, but I enjoyed every minute of it.  I feel I could’ve added a bit more weight on the squats, but wanted to see how my body felt doing deadlifts in the same workout.  Actually wasn’t too bad!  I’ll raise the weight on the next workout.  Tomorrow, we hit upper body!


Appreciating Blessings

Do you ever have a random moment in your day in which you stop to appreciate the many blessings you have in your life?  I do.  I can remember a time when all I thought about was my misfortunes and I dwelled on the bad decisions I had made in life.  I could easily do that very thing, today, but the side effects from doing so are very negative.  I get a much better response when I stop to think about my blessings.  I tend to appreciate the smaller blessings more than the bigger ones, honestly. There are so many small moments in the day that I make sure to soak up.  Whether it be to take in the fact that the moment is a blessing or to engrain a memory to reflect back on when the days of my youth have long passed me by.  Some of those blessings include:

  • Simply waking up with great health.
  • The fact that I live in the USA.
  • Having the ability to lift heavy objects.
  • Having a great job and my bills paid.
  • Having a beautiful, loving, Christian wife.
  • Having a little dog that is one of my best friends.
  • Seeing God bless others.

This list could go on for days; but these are just a handful of blessings I stop to appreciate, everyday.  I feel that if I had I made this a habit, earlier in life, I would not have spent so much time wondering in the dark.

John 1:5

The light shines in the darkness, and the darkness has not overcome it.


Forced Rest Day

Well, I spoke recently about how a random case of neck pain, caused by sleeping in the wrong position, had miraculously disappeared following some full body stretching. Well, it has returned with a vengeance! I faired well in the gym on Monday and Tuesday; but Tuesday night I was in pain. I could barely turn my head and getting out of the bed was a struggle. Luckily, the pain wasn’t near my lower back; it sits in my traps and at the base of my neck. Nothing helps ease the pain, either. I’m using Tiger Balm, heat therapy, and Advil; but nothing is working.
To deter any further damage, I decided to take a day off from training. This decision prompted me to ponder how many people experience pain, but still go to the gym.  I’m not hard headed enough to continue training with symptoms of an obvious injury, but know people who are.  They feel that if they miss any time from the gym, all of their hard work will be for nothing.  Well, friends, taking a forced rest day due to an injury only makes sense.  Can you drive a car that is overheating?  Maybe for a while, but eventually that car will break down.  Same goes for the body.  Keep benching with that elbow pain and see how far you get.  You’ll eventually have to take a lot more time off versus what you would have if you had simply taken it easy in the beginning.  Not to mention, you may even damage yourself to the extent that you can never return to the gym.


Miraculous Monday

This morning’s workout was pretty darn good, I must say.  I thought it was going to be a bust and that I’d be primarily spotting my workout partner, at first, because all weekend I have been in pain.  I slept in the wrong position on Friday night; experiencing some serious pain in my neck and mid back all weekend.  By the grace of God, it disappeared during my warm-up session, this morning.  I would’ve been seriously bummed out had I not started feeling better because this week starts a new set of exercises.  We’re cutting back on all of the light weight/volume stuff and attacking our bodies with some intensity.  After a full body warm-up and 10 minutes on the elliptical, we performed the following:

Exercise: weight x reps x sets

Low bar back squat:

Bar x 8 x 2, 135 x 5 x 1, 185 x 4 x 1, 225 x 3 x 1, 275 x 2 x 1 (Warm-up)

308 x 2 x 1, 330 x 2 x 1 @ 8.5, 358 x 1 x 1 @ 10

Note:  My squat has been slow to progress, but I feel will be my second strongest lift come meet time in October.

Hack Squat: 90 x 12 x 2, 90 x AMRAP x 1

Note:  Had a serious case of the noodle legs after performing AMRAP on the last set!

Leg extensions: 40 x 15 x 2, 35 x 15 x 2

Note:  I turned my toes in for two sets and out for two sets.  This method hits the quads at different angles; motivating gains!

After this workout, I was very happy.  I hit some decent numbers and my back pain miraculously disappeared.  Tomorrow, we hit the chest region!

The Only Supplements I Take

Lately,  I’ve been asked a lot about what supplements I take or what I recommend.  Now, some people spend WAY too much money on supplements.  A lot of the supplements they buy are unnecessary and some are flat out dangerous.  I won’t go into those; but if they are not on my list, then they’re possibly on the worthless list.  I’m a big fan of herbal supplements, though I don’t take any, because they are natural.  The reason I don’t take any, however, is because I feel they should be taken on a “by case” basis and that there aren’t any that fit in with my current goals.  So, without further adieu, here is what I take:

Whey Protein

Whey protein is quit possibly the most important supplement, next to a good multivitamin, that I take.  Most of my protein intake comes from protein shakes.  It would be virtually impossible for me to take in over 200 grams of protein through solid food, everyday.  I’m a working man and have a life; plus I do not have a personal chef to prepare my meals, everyday.  Granted, I do try to eat as much protein from solid foods as I can.  I try to find a good protein blend that contains both whey protein isolate and concentrate.  I also try to find a whey protein with a little casein protein included, since it burns slower than whey.  I currently use a whey blend that does not include casein, so I add milk in my evening shake to get it in.  Whey proteins almost always include all of the supposed “necessary” BCAAs, too.  That’ll cut out the need for buying BCAAs separately, though I don’t believe BCAAs do much for you.  Whey is a very crucial supplement for anyone trying to put on muscle, however.  Forget the beef, soy, and whatever other kinds of protein supplements that are out there.  If you disagree, please do your research.



I shouldn’t need to go into much detail on why I take this one.  None of us get all the vitamins we need, through food, everyday.  It’s simply not possible; so we must supplement it.  I take Centrum Men’s formula.  On days I forget to take a multi-vitamin, I definitely notice it by feeling like poop.


Creatine Monohydrate

I just started using this one, again, after years of not taking it and have noticed a huge difference in my overall performance in the gym.  I take 5 grams of the powdered form with my morning protein shake.  You want to take this right before you workout on the days you exercise.  On the days you don’t exercise, take it in the morning with any beverage or meal.  I recommend this supplement for any kind of athlete, not just weightlifters.  You will notice a positive difference in your performance within weeks.  Forget all that loading talk, too.  You’ll do nothing except upset your stomach.  Simply start by taking 5 grams a day and just continue with that amount.


Omega 3 Fish Oils

This is a key supplement I recommend for everyone, even non-athletes, because of it’s many benefits.  It’s absolutely fantastic for your heart, joints, brain, vision, and fertility.  Just do a quick search on Omega 3 Fish Oils and see for yourself.  Note: All of this is great, unless your allergic to fish!  Then, I’m pretty sure this supplement may kill you.



This is the supplement that I use sparingly and with caution.  There are TONS of very dangerous pre-workout supplements on the market, so please read some reviews before deciding to purchase one.  I take a very mild one that my gym sells called Speed Shot, manufactured by ABB.  It’s not too much and does just what I need it to when I am in the gym at 5:15 AM.  I never feel jittery and have never had a bad experience with it.  Other’s I have tried make my anxiety hit level 9000 or my heart feel like it’s going to explode.  Be very careful with pre-workouts, friends.


That’s it, guys and gals.  Less than you thought?  I have over twenty years of experience and knowledge with supplements, so I have had a chance to weed them out.  With that being said, these are the only ones I have ever had a good experience with and will continue to take in the long term.

If you have any questions, please fell free to ask.  Knowledge just may save you a ton of money!

Upper Body Friday

Ended the week with arms, as usual.  Spent a good bit of time working on my bench technique since I am about to begin lifting a lot heavier.  My bench has always been wizzy weak, but it does deter my motivation.  After a full-body warm-up, my gym partner and I hit the following:

Exercise: weight x reps x sets

Bench press: bar x 20 x 1, 95 x 10 x 1, 135 x 10 x 2, 185 x 3 x 1, 225 x 3 x 2 @8, 185 x 5 x 1

45 Degree chest press: 45 x 12 x 1, 70 x 8 x 1, 70 x 10 x 1, 45 x AMRAP

Superset –

  • Wide machine rows: 50 x 12 x 1, 70 x 10 x 1, 80 x 8 x 1
  • Wide lat pulldown: 80 x 10 x 2, 100 x 8 x 1

Superset –

  • Lateral raises: 25 x 10 x 3
  • Reverse cable shoulder flyes: 30 x 12 x 1, 30 x 8 x 1, 30 x 10 x 8

Superset –

  • Hammer curls: 35 x 10 x 1, 35 x 8 x 2
  • Dips: bdywght x 12 x 3

Started using my new Gorilla Pod, this morning, to make a video of some of the workout.  Check it out below!

Deadlifts and Noodle Legs

Today was deadlift day; one of my most favorite days of the week.  After a fully body warm-up and 10 minutes on the elliptical machine, I hit the following:

Exercise: weight x reps x sets

Sumo Deadlifts: 135 x 6 x 1, 185 x 4 x 1, 225 x 3 x 1, 275 x 2 x 1 @ 7, 315 x 2 x 2 @ 8, 315 x 1 @ 9

Note: I started playing with fatigue percentages, for the first time, in this workout.  I’ll go more into fatigue percentages in a future blog.  I have to learn how to use them before educating others.  Wasn’t really feeling the intensity, today. I normally lift way more than this, and I can only conclude that the volume deadlifts from earlier in the week are to blame.

ATG low bar squats: 135 x 7 x 1, 135 x 10 x 4

Note: These felt great!  I never thought I’d say it, but I really like doing squats for reps.  I went as low as possible, too.  Really liked these!


Lying machine leg curls: 50 x 12 x 2, 60 x 10 x 2

Note: These served as a great finisher.  Felt a good pump in my legs as I was walking out of the gym, but taking the stairs at work were a nightmare!

After today’s performance, and observing the way my lifts have been progressing, I think I’m going to hit the big lifts only once a week from here on out.  I have devised a pretty cool program that I am going to try using until time to peak for the meet in October.

Tomorrow is the last workout of the week, upper body, and I’m looking forward to filming some of the action with the new Gorilla Pod my wife just got me!