More than 3 years...yeah, it's been long. But I got real life to deal with so go figure. Not like there are any visitors so a big thank you to myself. Everyone needs an ego rub once in a while, even if it's to your ownself. Why the fuck do you even look in the mirror then? No judging.
I figured I'd keep this as a journal as and when I get to it and right now, things are such that I have time for this one post. Ranting is a must and slight hindsights every now and then so you either read or bugger ff
Went to Muscle Mania Club on Sunday to get my doggie bag of whey protein. The good folks at the store ran out of my favourite Dymatize chocolate whey so ended up with Universal Nutrition's Strawberry Banana flavour whey instead. All ready for a few more months' worth of training.
Train and I have stopped taking all other supplements except whey. We figured that we're better off with just whole meals and the occasional hit of whey to either supplement the meals with additional protein or in-between-meals shot of protein. For me, I use it in the mornings when I'm just too tired to prepare a decent breakfast or at work between my lunch and dinner. It varies, really. Sometimes I take my whey with HL milk (low lactose, low fat, high protein ~12.5gm per 250ml) just after my workout and then have my meal 3 or 4 hours later. In case you're wondering, I workout during lunch because ideally, I'd want to spend my evening doing something else. I'm not a pro, I do real life. That doesn't mean I can't do my best to lift and live hardcore. You only live once so do as much as you can in a day. You can sleep when you're dead.
So today I got to the gym feeling a little sleepy. Scrap that. Fucking sleepy. Downed a dose of blacker than black coffee from the office pantry and I was off to the torture chamber. The walk is sometimes dreadful but I always tell mysef that you've got to want it to get it. Start with a few warmup sets and next thing you know, your body takes over. Nothing feels better than throwing around heavy weights.
By the way, having an old injury come back to haunt me again. Injured my bicep tendon a while back and that caused me to lay off the weights for almost a year. Well, naturally I tried to lift every now and then during that time but I could only manage light weights. And that pissed me off even more so I just called it quits until I ful recovered.
Legs. Fuck legs. I hate legs day. But if you want to grow, hit them hard. Train and I got to notice this firsthand when we laid off legs for an entire year. We were partially lazy, and we wanted to lean out. Well yeah it's not right but it worked. This time, wanna get big again. So legs it is.
Started with machine presses. As I was just about to get to it, some dude looked my way and noticed my grim look. We were both thinking it. He just responded with "No one likes legs day, dude". Oh well, wanna get big again. I threw half a smile, nodded and got working. 3 work sets later and I'm moving on to...
Machine leg extensions. By the time I was done with my first set, my thighs were burning like a mofo. Scratching them even felt good to get the mind off the pain. 3 work sets with a max of 200lb, I move on to...
Machine leg curls. Was never too fond of this but it helps with getting the rounded look for the legs from the side view. Imagine your legs with just the front part bulging out but the hind part all flat. You're gonna look like a turd, really. Do your curls or fuck off. 3 work sets and I'm on to...
Machine calf presses. I've always loved working my calves and genetics dictate that I've got good calves so I always blast mine to shreds. Nothing beats wearing shorts with huge ass calves showing. Sure as hell much better than those fools who have built upper bodies but scrawny ass legs. Bet they trip a lot. Nose presses help much perhap? Again, fools...
Shoulders would prove to be a tough one due to my injury so I started off with warmups for my rotator cuffs. What I do is take a 10lb dumbbell and do external rotation. Google it, don't be lazy. It helps to warm up the rotator cuffs of the shoulder and prep it for any extreme battering it's about to receive.
Once my warmup was out of the way, I started with dumbbell shoulder presses. The warmup really did justice to my shoulders. I only felt a minor twinge of pain as compared to last week whereby I had to grit my teeth for each rep. Chest, bicep, and back workouts will tell me if the injury still persists. I bet it still does, it always fucking does and never heals so quickly. That's why I always have an analgesic cream in my bag. It only helps a bit so don't be a pussy. Train through the pain. No pain no gain never screamed more true in my head. 3 worksets and I head to do...
Machine lateral raises. I typically do smith front and back presses but due to my injury, I only did dumbbell presses. Can't go heavy. Fuck yeah I was depressed. The lateral raises didn't exactly do shit to boost my ego but they work to striate the shoulders and that is definitely something I want. 3 work sets later, I was doing...
Shoulders lying-down cable row. These are awesome for traps as well as working the front shoulders. I go heavy on these, doing a max of 170lb and 3 sets later, I'm headed to...
Reverse cable crossover. A shoulder workout is never complete without working the rear shoulders. Same principle like I mentioned about the legs earlier. MANY people do not know or understand the importance of attacking a certain bodypart at all angles. The shoulder needs to be worked from the front, side and rear. This workout is perfect for the rear shoulders. Want a full shoulder? Then get to this, bitches.
Finally, finish up with barbell shrugs. Hands down, this is the best workout there is for your traps. Fuck all the funky ass shoulder movements when doing shrugs. Up and down is enough. Stick to basics. The traps isn't a very 3D muscle and vertical movements are more than enough to stimulate and grow the damn thing. If you want to move your shoulders like all those wankers around you, go to the club for fuck's sake. Or do bodypump. Up to your fancy.
Time to sleep. Keep lifting and eating
Monday, December 9, 2013
Tuesday, February 2, 2010
Respect
Before I begin, let me get this straight. Train and I do not typically seek out respect among they fellas in the gym. We don't give a fuck, really. The so-called 'stare-downs' that we used to get, especially when we first joined the gym, did not affect us the slightest bit. Each time we make it to the gym, each time we climb the flights of stairs, each time we step through the gym door, we would've already gone through enough self-objections that could send any other sane man weeping into the toilet, crying out in utter objection to the torture that lay ahead. We're insane then, you say? Fuck yea. You have to be insane if you love this sport. It is an extreme sport, that's what I always say when my colleagues see me struggling to bend down to pick up a damn file or when I'm eating my 2nd lunch at 3pm without puking my guts out. Mock me, laugh at me, pity me, I don't fucking care. I am able to do something with results that very few people can do.
Now what's this about the guys in the gym and respect? Let's just say that they forked it out by the masses. Why? Here, again, I repeat: Insane Insanity. If you wanna know what that means, try reading up at www.animalpak.com or stay tuned for my future post about it. Of course, my rendition will be with regards to what Train and I go through.
Train and I didn't realise what was happening until we got back from Australia. Sure we used to get people approaching us more and more often as the weeks went by since we first joined but we didn't take much notice of it due to the fact that we were always gasping for breath between sets and couldn't give a fuck about what they want to know. I honestly couldn't give a fuck about anyone else but the weights when i'm busted to my knees trying not to puke and hoping my lungs don't burst into flames. Most of them started to acknowledge us and greet us when we appeared, a handful tried their luck at maybe getting a 'lil recognition from us. You want recognition? Fucking earn it, that's what I say. Show what you can do and it will come your way even if you don't want it. Same goes with respect.
Anyway as I was saying, the moment we got back to the gym after a 3-weeks absence, the moment we walked through the gym door, we were greeted by almost everyone. Truth be told, it was quite gratifying. So train hard, train like an animal, be a freak. Everyone can lift weights, everyone can grow, but it only takes an animal to lift hardcore, to lift the unimaginable poundage, to pull off Insane Intensity.
-Zeus
Now what's this about the guys in the gym and respect? Let's just say that they forked it out by the masses. Why? Here, again, I repeat: Insane Insanity. If you wanna know what that means, try reading up at www.animalpak.com or stay tuned for my future post about it. Of course, my rendition will be with regards to what Train and I go through.
Train and I didn't realise what was happening until we got back from Australia. Sure we used to get people approaching us more and more often as the weeks went by since we first joined but we didn't take much notice of it due to the fact that we were always gasping for breath between sets and couldn't give a fuck about what they want to know. I honestly couldn't give a fuck about anyone else but the weights when i'm busted to my knees trying not to puke and hoping my lungs don't burst into flames. Most of them started to acknowledge us and greet us when we appeared, a handful tried their luck at maybe getting a 'lil recognition from us. You want recognition? Fucking earn it, that's what I say. Show what you can do and it will come your way even if you don't want it. Same goes with respect.
Anyway as I was saying, the moment we got back to the gym after a 3-weeks absence, the moment we walked through the gym door, we were greeted by almost everyone. Truth be told, it was quite gratifying. So train hard, train like an animal, be a freak. Everyone can lift weights, everyone can grow, but it only takes an animal to lift hardcore, to lift the unimaginable poundage, to pull off Insane Intensity.
-Zeus
Away Without Official Leave
Yeah, it's been almost 4 months. Everything's a blur at the moment. Time passed so fast I didn't even see it coming. But what's new, eh? Another day goes by, another day behind the desk, another day in the fucking jam, just another fucking day alright. The only days I look forward to these days are training days. My only current angst? Apart from all the shit I'm going through in the office, I only wish I could break my training over 5 days instead of the current 4.
Why am I here now? Why am I sitting, at 11.43pm, in front of my computer and finally deciding to write again after months of ignorance? Because I feel like it, goddammit. As I was having my 5 raw eggs at 10.30pm, I just felt the sudden urge to spill my thoughts out right here. Not about my insignificant existence in this world as a slave to money, but about weights, training, lifting, dieting, eating. You get what I mean. Don't fucking say I'm a fool to be a slave to money. Where the fuck do you think I get the dough to buy my supplements, food, pay the bills, SURVIVE? This is the real world. This is where Trainwreck and I come to share our plight, doused with every inch of reality. Hell yeah there are those who are fortunate enough to be able to live their life being in the gym for 8 hours a day,training, eating and sleeping right, being sponsored for their supplements, etc. And then you have those that I resent: The ones that have their daddy give them a fucking golden spoon. So what if I didn't say silver spoon? Fucking sue me.
This is how we do it. This is how most people who are hardcore like us, who live the life of steel, do it. We have to clock in the hours in the office, go through at least 2 hours of jam a day, we have to try our best to eat right according to any available food we can get to, consume 6 or 7 meals a day, and then still have to brace our already-fucked-up mind and body to hit the gym for an all-out balls-to-the-wall session of training: Insane Intensity. Nothing less.
Animal sytle. If you can't hack it, then get the fuck out of my gym.
-Zeus
Why am I here now? Why am I sitting, at 11.43pm, in front of my computer and finally deciding to write again after months of ignorance? Because I feel like it, goddammit. As I was having my 5 raw eggs at 10.30pm, I just felt the sudden urge to spill my thoughts out right here. Not about my insignificant existence in this world as a slave to money, but about weights, training, lifting, dieting, eating. You get what I mean. Don't fucking say I'm a fool to be a slave to money. Where the fuck do you think I get the dough to buy my supplements, food, pay the bills, SURVIVE? This is the real world. This is where Trainwreck and I come to share our plight, doused with every inch of reality. Hell yeah there are those who are fortunate enough to be able to live their life being in the gym for 8 hours a day,training, eating and sleeping right, being sponsored for their supplements, etc. And then you have those that I resent: The ones that have their daddy give them a fucking golden spoon. So what if I didn't say silver spoon? Fucking sue me.
This is how we do it. This is how most people who are hardcore like us, who live the life of steel, do it. We have to clock in the hours in the office, go through at least 2 hours of jam a day, we have to try our best to eat right according to any available food we can get to, consume 6 or 7 meals a day, and then still have to brace our already-fucked-up mind and body to hit the gym for an all-out balls-to-the-wall session of training: Insane Intensity. Nothing less.
Animal sytle. If you can't hack it, then get the fuck out of my gym.
-Zeus
Monday, October 19, 2009
The Questions - Part 1
"How long have you been working out?"
The question that most people ask me, especially in the gym. And most of the time, if not all, its asked by people who are just starting out,the wannabe gym rats, pencil neck students and yuppies, looking for a short cut, some scientific formula or an ideal answer. They all want to hear the same thing: 6 months...or maybe 1 year. And they all think it's done just by lifting heavy ass weight. Usually, i don't even bother explaining the details but occasionally, when i do, the expression that dawns on their faces is fucking hilarious. It always starts with an enthusiastic look as if I'm going to throw them a HUGE one-liner secret but when i'm not even 5 minutes into it, a look of disbelief starts showing up. Again, fucking hilarious.
I can go all the way into the other areas that are crucial to building a great physique but saving those for more posts, lets first look at duration. That's always the question anyway: How long?.
I've been lifting for a total of close to 7 years now. Inconsistent, I admit, due to injuries and other worldly responsibilities so I'd say about 4 years of real lifting. Trainwreck and I have decided to go all out, no turning back, late last year and we are ploughing through with success at the moment. Week after week, slowly but definitely progressively, we're going beyond our limits with each training session. We now feel livid, pumped and greater than ever. Once you reach an intensity such as this, you can actually determine and set the bar to the next level.
The noobcakes in the current gym we go to seem to think that we started lifting about a year ago from scratch but there is no way in hell you can fucking be at 75-80kgs from a start of 55-60kgs after 6 months of training. Juice? Maybe, but we don't do it. Great display of knowledge right there, dimwits. Going natural, it takes much more than that. Bodybuilding is a sport that requires a lot of commitment, discipline, sacrifice, patience and TIME. So if you're looking for great results after a year of training, this is not for you.
So, how long again you ask? Let's just say, it's way longer than your average fappin' time.
The question that most people ask me, especially in the gym. And most of the time, if not all, its asked by people who are just starting out,the wannabe gym rats, pencil neck students and yuppies, looking for a short cut, some scientific formula or an ideal answer. They all want to hear the same thing: 6 months...or maybe 1 year. And they all think it's done just by lifting heavy ass weight. Usually, i don't even bother explaining the details but occasionally, when i do, the expression that dawns on their faces is fucking hilarious. It always starts with an enthusiastic look as if I'm going to throw them a HUGE one-liner secret but when i'm not even 5 minutes into it, a look of disbelief starts showing up. Again, fucking hilarious.
I can go all the way into the other areas that are crucial to building a great physique but saving those for more posts, lets first look at duration. That's always the question anyway: How long?.
I've been lifting for a total of close to 7 years now. Inconsistent, I admit, due to injuries and other worldly responsibilities so I'd say about 4 years of real lifting. Trainwreck and I have decided to go all out, no turning back, late last year and we are ploughing through with success at the moment. Week after week, slowly but definitely progressively, we're going beyond our limits with each training session. We now feel livid, pumped and greater than ever. Once you reach an intensity such as this, you can actually determine and set the bar to the next level.
The noobcakes in the current gym we go to seem to think that we started lifting about a year ago from scratch but there is no way in hell you can fucking be at 75-80kgs from a start of 55-60kgs after 6 months of training. Juice? Maybe, but we don't do it. Great display of knowledge right there, dimwits. Going natural, it takes much more than that. Bodybuilding is a sport that requires a lot of commitment, discipline, sacrifice, patience and TIME. So if you're looking for great results after a year of training, this is not for you.
So, how long again you ask? Let's just say, it's way longer than your average fappin' time.
Tuesday, September 22, 2009
It's called Resistance Training guys
Resistance. [ri-zis-tuh ns]: the act of power of resisting, opposing or withstanding.
So i walk into the gym and see some fellas doing standing side lateral raises. The spotter (A) stands behind the guy performing the move (B). (A) places his palms on (B)'s elbows and lifts the weight up for the first part of the exercise. As (A) completes the movement at the top, the weights fall to (B)'s sides almost instantly on the way down.
At the end of the set, (B) just MIGHT feel a burn in his shoulders. But guess what? By doing this he's not hitting it as much as he can if he used the right weight and; either do it himself or do proper negatives. What (B) is doing isn't training his shoulders, bro, he's training his GRIP, innit? Because that's all he's doing. Gripping the bloody weight and letting the spotter do the job for him. There's no resistance. There's no effort. Especially on the way down, if you're gonna use weights you cant handle. And this applies to all movements, not just raises.
I'm no stranger to negatives. I think they're really important to push the envelope. On certain sets and moves, when i'm close to failure, i'd cheat to get the weight up. But i'd go down real slow. Resistance is key. At least do it right and put the muscle to work. The pump from this would send me to heaven. Or hell, if you don't enjoy the burn.
- Trainwreck
So i walk into the gym and see some fellas doing standing side lateral raises. The spotter (A) stands behind the guy performing the move (B). (A) places his palms on (B)'s elbows and lifts the weight up for the first part of the exercise. As (A) completes the movement at the top, the weights fall to (B)'s sides almost instantly on the way down.
At the end of the set, (B) just MIGHT feel a burn in his shoulders. But guess what? By doing this he's not hitting it as much as he can if he used the right weight and; either do it himself or do proper negatives. What (B) is doing isn't training his shoulders, bro, he's training his GRIP, innit? Because that's all he's doing. Gripping the bloody weight and letting the spotter do the job for him. There's no resistance. There's no effort. Especially on the way down, if you're gonna use weights you cant handle. And this applies to all movements, not just raises.
I'm no stranger to negatives. I think they're really important to push the envelope. On certain sets and moves, when i'm close to failure, i'd cheat to get the weight up. But i'd go down real slow. Resistance is key. At least do it right and put the muscle to work. The pump from this would send me to heaven. Or hell, if you don't enjoy the burn.
- Trainwreck
Thursday, September 10, 2009
Mindless bodybuilders
Most of the times when Zeus and I hit the gym, we're slightly on the anti-social side. I met an old friend of mine (havent seen him for years) in the gym the other day. Went to say hi before starting out, and because he was getting ready for presses, i left him to it. He came occasionally to ask about what's happening, etc, but we never really got the chance to catch up.
Not that i didnt want to. I didnt mean no disrespect, i apologized when he left and told him we'd catch up another day. A time and place for everything. I just wanted to be with the weights. Or a catch up could wait til i was done.
If you're one of those i call the 'zombie lifters' (going through routines effortlessly), then you dont really have to worry about mental strength simply because, face it, you're not really lifting. Zombies just be passing time from one movement after another without breaking a sweat. A walk in the park. Get the fuck out.
Point in case: he ain't big is he?
To us, each set is a battle. Who'll win? The mindless weights? Not answering that one. It's for you. I don't lose.
We all know Arnold. Even back when he was training for Olympia, mind you, this was ages ago, he always placed emphasis on visualisation. This guy was revolutionary. He once said that you could even stimulate a pump just by using the mind. Thought it doesn't fucking mean you can slack off.
Apply that to your workouts. When we feed ourselves reasons and negative thoughts like 'oh i'm so damned tired today, i dont think i can do this'; right there; we've already lost more than half the battle. I found this out the hard way, and my figures on lifts used to fluctuate more often than not. I'm never going down that back alley again. If i really wanted to do it, i'd go all out. I'm not the guy looking at what the next person is pushing, or asking Zeus how his day had been. Wtf.
That's the reason why i don't seem too friendly during workouts. I don't mind all that, seriously, after i'm done. But during, i need all the focus, even more after an asshole-made, shit day at the nine to eight.
-Trainwreck
Not that i didnt want to. I didnt mean no disrespect, i apologized when he left and told him we'd catch up another day. A time and place for everything. I just wanted to be with the weights. Or a catch up could wait til i was done.
If you're one of those i call the 'zombie lifters' (going through routines effortlessly), then you dont really have to worry about mental strength simply because, face it, you're not really lifting. Zombies just be passing time from one movement after another without breaking a sweat. A walk in the park. Get the fuck out.
Point in case: he ain't big is he?To us, each set is a battle. Who'll win? The mindless weights? Not answering that one. It's for you. I don't lose.
We all know Arnold. Even back when he was training for Olympia, mind you, this was ages ago, he always placed emphasis on visualisation. This guy was revolutionary. He once said that you could even stimulate a pump just by using the mind. Thought it doesn't fucking mean you can slack off.
Apply that to your workouts. When we feed ourselves reasons and negative thoughts like 'oh i'm so damned tired today, i dont think i can do this'; right there; we've already lost more than half the battle. I found this out the hard way, and my figures on lifts used to fluctuate more often than not. I'm never going down that back alley again. If i really wanted to do it, i'd go all out. I'm not the guy looking at what the next person is pushing, or asking Zeus how his day had been. Wtf.
That's the reason why i don't seem too friendly during workouts. I don't mind all that, seriously, after i'm done. But during, i need all the focus, even more after an asshole-made, shit day at the nine to eight.
-Trainwreck
Thursday, September 3, 2009
The neglected series - Traps exercises
The trapezius muscle is, if i may say so, my most pride body part when it comes to my physique.
As a bodybuilder, whether i'm in a wifebeater, a suit, a shirt, whatever i'm in; my appearance is affected by my traps. I've always known from day 1 that i want mine extra large. For those who don't know which muscle i'm referring to (what?!), here's a look for ya.
Source: Wikipedia
Without upper traps you will not have complete upper body development. Why? Picture boulder-like shoulders tapering horizontally to the neck. 'Nuff said. Casual lifters and even some serious ones often neglect this muscle or feel it is adequately worked when performing other movements. That attitude won't get you anywhere; especially not animalistic, intimidating traps or a thick neck. And the opposite of a thick neck? I don't even have to answer that one.
Faber Castell
The best thing about the trapezius muscle is the simplicity of working it and the extreme pump if done right.
Method: When a teacher asks you a question you don't know the answer to and don't feel like giving a shit, you just shrug. That's right. Shrugs are the answer.
At the end of a back day routine, grab a couple of dumbbells or a barbell, load up on the weights and pump out the reps. Use weights heavy enough to feel the burn. If my description's too vague, it'll look like this.
Source: Animalpak
As grip might be a hindrance from loading up the weights and chalk might not be readily available, it might be useful to get one of these lifting straps.
-Trainwreck
As a bodybuilder, whether i'm in a wifebeater, a suit, a shirt, whatever i'm in; my appearance is affected by my traps. I've always known from day 1 that i want mine extra large. For those who don't know which muscle i'm referring to (what?!), here's a look for ya.
Source: Wikipedia
Without upper traps you will not have complete upper body development. Why? Picture boulder-like shoulders tapering horizontally to the neck. 'Nuff said. Casual lifters and even some serious ones often neglect this muscle or feel it is adequately worked when performing other movements. That attitude won't get you anywhere; especially not animalistic, intimidating traps or a thick neck. And the opposite of a thick neck? I don't even have to answer that one.
Faber Castell
The best thing about the trapezius muscle is the simplicity of working it and the extreme pump if done right.
Method: When a teacher asks you a question you don't know the answer to and don't feel like giving a shit, you just shrug. That's right. Shrugs are the answer.
At the end of a back day routine, grab a couple of dumbbells or a barbell, load up on the weights and pump out the reps. Use weights heavy enough to feel the burn. If my description's too vague, it'll look like this.
Source: Animalpak
As grip might be a hindrance from loading up the weights and chalk might not be readily available, it might be useful to get one of these lifting straps.
-Trainwreck
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