Okay folks today was my fifth day of training while yesterday was a rest day. I've figured since I'm already basically doing it, I might as well go ahead and do the Alpha Body Blueprint for the next seven weeks. Today I learned how to do a barbell back squat. Personally, I prefer front squats, but I guess I'll do them since they're in the program. Also I did some dips and extra chinups, those are two of the three best upper body bodyweight strength building exercises I know of the last being the good ol' pushup. So tomorrow will be day six, and I will have completed week one of phase one.
By the way after this eight weeks of training I'll be taking a week off to fully recover, and then do HASFit's Free 90 Day Muscle Building workout.
Thursday, January 15, 2015
Wednesday, January 14, 2015
Alpha Body Blueprint rabbit trail
Ahoy there, to all on blogger and google land. Just a little something. After I complete the 21 Day Emergency Blueprint, I will be doing Justin Devonshire's full Alpha Body Blueprint. These 21 Days that I'm on now, are just a way for me to get back into full on weight training after going two years just using twenty-five pound and twenty pound dumbbells and bodyweight.
Todd Kuliskis has a great article about being a workout plan whore, and I will not be that. I'll take Elliot Hulse's advice and stick with the Alpha Body Blueprint and the 21 Day program for this whole year. I mean okay so things change? What the hell?
I still love bodyweight training, but it's good to have a variety of training. Even Bruce Lee one of my greatest heroes saw the benefits of barbell strength training, and remember it's always good to have a deload week. Yes there's actually two deloaded weeks in the Alpha Body Blueprint, and I'm still doing the bodyweight challenge.
This is all part of my path to becoming a legend, and I've decided I'll use part of my income tax return for investment. Yes, I've decided to start an investment account. I can't work retail forever -_-. Good day to all.
Todd Kuliskis has a great article about being a workout plan whore, and I will not be that. I'll take Elliot Hulse's advice and stick with the Alpha Body Blueprint and the 21 Day program for this whole year. I mean okay so things change? What the hell?
I still love bodyweight training, but it's good to have a variety of training. Even Bruce Lee one of my greatest heroes saw the benefits of barbell strength training, and remember it's always good to have a deload week. Yes there's actually two deloaded weeks in the Alpha Body Blueprint, and I'm still doing the bodyweight challenge.
This is all part of my path to becoming a legend, and I've decided I'll use part of my income tax return for investment. Yes, I've decided to start an investment account. I can't work retail forever -_-. Good day to all.
Tuesday, January 13, 2015
Third Day
Well, today was my third day of training. This was the first time I've ever done barbell hang cleans, and the first set I did was three reps with just ninety pounds, but the last four sets of three, were with one hundred fifteen, which isn't too bad. Anyway I'm listening to part one of Bodyweight Todd's interview with Nick Nilsson about a fat burning circuit called fat loss circuit training.
Of course, since I had to be at work at four this morning, I didn't do the bodyweight training for my morning warmup ( I was up at 2:45 a.m. not fun.), but instead I used it as my after workout burner. I did forty seconds work with twenty seconds rest in between exercises. Anyway I've decided to incorporate fat loss circuit training into my workouts instead of rests, forty seconds of cardio between weight sets. Here's the link to the interview: http://ashotofadrenaline.net/advanced-fat-loss-techniques/?inf_contact_key=fd9fb92423ada9719f85c31a4f72ab2816a8727b46375354b30f192b01bb4172
Of course, since I had to be at work at four this morning, I didn't do the bodyweight training for my morning warmup ( I was up at 2:45 a.m. not fun.), but instead I used it as my after workout burner. I did forty seconds work with twenty seconds rest in between exercises. Anyway I've decided to incorporate fat loss circuit training into my workouts instead of rests, forty seconds of cardio between weight sets. Here's the link to the interview: http://ashotofadrenaline.net/advanced-fat-loss-techniques/?inf_contact_key=fd9fb92423ada9719f85c31a4f72ab2816a8727b46375354b30f192b01bb4172
Sunday, January 11, 2015
First Day of my 21 Day Program
So today after I got off work at one today, I went over to Riviera and did the first day of the workout.
I found that I can deadlift 185 pounds which is 25 pounds more than I currently weight which is 160 to about 162 give or take. And I'll tell you guys super setting it with wide pullups is killer, awesome and satisfying.
Then I did my second super set which consisted of three rounds of five to eight incline dumbbell presses, one arm rows and split squats. Split squats with forty pound dumbbells are a pain, but I'd rather deal with the pain of getting into better shape, and reaching my goals instead of drifting. I'm still doing my body-weight routine three mornings a week. So that was a good warm up especially after a cold shower to raise the testosterone. So yeah that's about it. Good day to all.
I found that I can deadlift 185 pounds which is 25 pounds more than I currently weight which is 160 to about 162 give or take. And I'll tell you guys super setting it with wide pullups is killer, awesome and satisfying.
Then I did my second super set which consisted of three rounds of five to eight incline dumbbell presses, one arm rows and split squats. Split squats with forty pound dumbbells are a pain, but I'd rather deal with the pain of getting into better shape, and reaching my goals instead of drifting. I'm still doing my body-weight routine three mornings a week. So that was a good warm up especially after a cold shower to raise the testosterone. So yeah that's about it. Good day to all.
Friday, January 9, 2015
Nothing Comes Easy, I will Become a Legend
This morning while cooking my five eggs for breakfast, I really thought about this quote from Chad Howse, "Hope in a quick fix is where many of us are led astray." That statement from his site http://chadhowsefitness.com/ really hit me. I realized, for the past few years of my life, I've been looking for quick fixes, whether it's from writing, or working out.
I have a confession to make, for the past two years, I've found it hard to stick to just one workout plan, and my strength has suffered for it. Yesterday, I joined Rivera Fitness Center, and today I did the first day of Mike Chang's Six Pack Shortcuts program, which is a deceptive title because it's actually twelve weeks.
I may be decent at bodyweight to a certain extent, but flitting from workout plan to workout plan has really caused me to suffer. That's why today I made the commitment to stick to Todd Kuliski's Extreme 3 month Bodyweight plan as my morning routine upon waking up, and Mike Chang's Six Pack Shortcuts. This road will not be easy, but I want to be more than just a man, I want to be an alpha male.
A leader of leaders as Chad puts it in his blog; I will become great, and it starts with small steps and forming new habits. From going to bed earlier, getting up and focusing on my morning routine warmup to really becoming a part of Wealthy Affiliate and finding my niche. We seem to want a quick fix, and jump on the next new fad, whether it's workouts or zumba dancing in a Gollum costume. (I was grasping for straws on that last statement.)
I realize I didn't want to put real effort into my relationships, and it suffered, but that's a whole other story. It's like the new Allen-Lande song from the Great Divide, "It's my destiny to keep reaching for the stars."
I don't make resolutions anymore. This year I have clear set goals, and that means sacrifices will be made. Good day to all. Start your path to become a legend.
Update: After my first day of getting back on barbells, and analyzing my goals of wanting to complete the 3 Month Bodyweight Program three mornings a week, I will be doing Justin Devonshire's 21 Day Emergency Muscle Blueprint instead, that way I can take a fourth week for active recovery and let my muscles rest and grow. Good day to all once again. I will start Six Pack Shortcuts eventually but not any time soon.
I have a confession to make, for the past two years, I've found it hard to stick to just one workout plan, and my strength has suffered for it. Yesterday, I joined Rivera Fitness Center, and today I did the first day of Mike Chang's Six Pack Shortcuts program, which is a deceptive title because it's actually twelve weeks.
I may be decent at bodyweight to a certain extent, but flitting from workout plan to workout plan has really caused me to suffer. That's why today I made the commitment to stick to Todd Kuliski's Extreme 3 month Bodyweight plan as my morning routine upon waking up, and Mike Chang's Six Pack Shortcuts. This road will not be easy, but I want to be more than just a man, I want to be an alpha male.
A leader of leaders as Chad puts it in his blog; I will become great, and it starts with small steps and forming new habits. From going to bed earlier, getting up and focusing on my morning routine warmup to really becoming a part of Wealthy Affiliate and finding my niche. We seem to want a quick fix, and jump on the next new fad, whether it's workouts or zumba dancing in a Gollum costume. (I was grasping for straws on that last statement.)
I realize I didn't want to put real effort into my relationships, and it suffered, but that's a whole other story. It's like the new Allen-Lande song from the Great Divide, "It's my destiny to keep reaching for the stars."
I don't make resolutions anymore. This year I have clear set goals, and that means sacrifices will be made. Good day to all. Start your path to become a legend.
Update: After my first day of getting back on barbells, and analyzing my goals of wanting to complete the 3 Month Bodyweight Program three mornings a week, I will be doing Justin Devonshire's 21 Day Emergency Muscle Blueprint instead, that way I can take a fourth week for active recovery and let my muscles rest and grow. Good day to all once again. I will start Six Pack Shortcuts eventually but not any time soon.
Tuesday, December 23, 2014
Trying to understand why she stopped replying
Oi, there to all and few who bother to read this. So for the past couple of months I've been busy, applied for a full time job, and I have an interview soon. Also I've been contemplating ways of how to market my novellas online. Maybe I should create a site called The Cyberbird.com would be pretty nifty I suppose.
I'm currently reading Abraham Lincoln Vampire Hunter; it's not bad at all, and I'm working on two novella projects The Cyberbird 2 Out of the Shadows and UnLocked Secrets the Excalibur Rises. Yes, the latter is a new spin on the King Arthur legend but it connects back to Atlantis and the rest of my metallic universe if you will. Also The Cyberbird series will be known also as Ra'a the Armored Angel. Ra'a actually means to break in hebrew, well it's one of the meanings. Okay enough about my rambling now.
For the past month or so, I met a girl, got her number, and we texted everyday. Everything seemed fine; she'd tell me what she was up to, and vice-versa. Then over a week ago out of the blue she stopped replying. I even called her number several times; there's been no answer, and no replies to any text I've sent. So I'm at the end of my rope. I don't know if she's dead, lost interest, got tired of me, is in the hospital, or is just busy. I mean damn, if you're busy or lost interest ladies, just be upfront about it that's all we ask for.
Unlike my buddy Lee Estes, I've never had much luck with women. Really the only kind of relationship I've sort of had has been long distance, and well I lost focus on what I wanted to do, and I still hate it things didn't work out due to financial difficulties etc. So now I've been kind of taking it easy, collecting and watching the Dirty Harry movies that put me into a zen mode when I'm working on The Excalibur Rises. Seriously, the atmosphere of those movies just do that to me, I don't know why.
But yeah, I'd like your thoughts on why a girl you've shown interest in, and things seemed to be going good would quit replying out of the blue, and good God was I depressed most of the week last week. I'd wake up at twelve or one a.m. checking my phone or email for answer. Trust me to any lady reading this, just be upfront with a man and don't put him through that torment. Looks like another failure in the long list of your good looking amateur author loser. Damn, Lee how do you get all the women?
I'm currently reading Abraham Lincoln Vampire Hunter; it's not bad at all, and I'm working on two novella projects The Cyberbird 2 Out of the Shadows and UnLocked Secrets the Excalibur Rises. Yes, the latter is a new spin on the King Arthur legend but it connects back to Atlantis and the rest of my metallic universe if you will. Also The Cyberbird series will be known also as Ra'a the Armored Angel. Ra'a actually means to break in hebrew, well it's one of the meanings. Okay enough about my rambling now.
For the past month or so, I met a girl, got her number, and we texted everyday. Everything seemed fine; she'd tell me what she was up to, and vice-versa. Then over a week ago out of the blue she stopped replying. I even called her number several times; there's been no answer, and no replies to any text I've sent. So I'm at the end of my rope. I don't know if she's dead, lost interest, got tired of me, is in the hospital, or is just busy. I mean damn, if you're busy or lost interest ladies, just be upfront about it that's all we ask for.
Unlike my buddy Lee Estes, I've never had much luck with women. Really the only kind of relationship I've sort of had has been long distance, and well I lost focus on what I wanted to do, and I still hate it things didn't work out due to financial difficulties etc. So now I've been kind of taking it easy, collecting and watching the Dirty Harry movies that put me into a zen mode when I'm working on The Excalibur Rises. Seriously, the atmosphere of those movies just do that to me, I don't know why.
But yeah, I'd like your thoughts on why a girl you've shown interest in, and things seemed to be going good would quit replying out of the blue, and good God was I depressed most of the week last week. I'd wake up at twelve or one a.m. checking my phone or email for answer. Trust me to any lady reading this, just be upfront with a man and don't put him through that torment. Looks like another failure in the long list of your good looking amateur author loser. Damn, Lee how do you get all the women?
Saturday, December 6, 2014
Current Project
Ahoy there, a ho ho, and Happy Hannukah! Ok, I'm not jewish, but Hannukah isn't as commercialized as Christmas. So what's the deal one may ask? Well, The Cyberbird is now published on the kindle for 99 cents. It's under my pen-name of Cohen Nedrac.
So anyway I'm putting The Cyberbird 2 on the back burner, and working on my other passion project, UnLocked Secrets: The Excalibur Rises. Funny how watching Dirty Harry in utter quietness can get the creative juices flowing. Right now for UnLocked Secrets, I have four planned novels/novellas: The Excalibur Rises, Sons of Thunder, Quest For Hever Aishor, and Solomon's Heir. It's a tribute to epic fantasy, sci-fi, and one of my favorite shows of all time from Japan Golden Knight Garo.
Seriously check that show out; you can find all the series subbed on TV-Nihon's website. Anyway that's it for now, and don't let the Consumajackmaholes eat your souls.-Cohen Nedrac.
So anyway I'm putting The Cyberbird 2 on the back burner, and working on my other passion project, UnLocked Secrets: The Excalibur Rises. Funny how watching Dirty Harry in utter quietness can get the creative juices flowing. Right now for UnLocked Secrets, I have four planned novels/novellas: The Excalibur Rises, Sons of Thunder, Quest For Hever Aishor, and Solomon's Heir. It's a tribute to epic fantasy, sci-fi, and one of my favorite shows of all time from Japan Golden Knight Garo.
Seriously check that show out; you can find all the series subbed on TV-Nihon's website. Anyway that's it for now, and don't let the Consumajackmaholes eat your souls.-Cohen Nedrac.
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