Chibuike's Log: The Warrior's Path

[Chibuike]

Okay, let's get into the meat of the workouts...I have finished Week 2 of AMD 2.0 (for posting purposes, I will use A2 as an abbreviation...don't like it...tough cookie dough. :p)

The program comes with two flavors: Build Strength/Build Muscle (BS/BM) or Build Muscle/Lose Fat (BM/LF). I am doing the BS/BM protocol.

Smitty is a huge proponent of mobility, mobility, mobility. Since I came off of the island of Stronglifts 5x5, I know that I needed to do this protocol yet I really thought I could skirt this. By God's grace, I have been lifting fine without any injuries. Still, I need to be teachable (shout out to KB Gal) and decided to embrace change.

Smitty calls his mobility protocol: AER (AMD Essential Recovery).

The other piece of my workout salad that was missing was focusing on core work. Wait, 'Riki, you mean doing squats and deadlifts would address that?!? You crazy! No. Squats and DL do contribute to the core yet the core is foundational to helping to increase not only strength in lifts yet also stability. So Smitty addresses this in his Core component.

How Smitty has the program laid out is the following:

-AER
-(main workout)
-(supplemental exercises)
-CORE
-AER
-Static Stretching
*Optional Fat Loss

Oh, there is a gigantic bonus that Smitty put into this programs for yellow personalities like myself (color personalities here: http://bit.ly/Ic0YzA). He switches up the program every week! YES! I love that! This goes in line with what Charles Polinquin stated about the way God made the body so adaptable that one would need to switch up workouts by the fourth or sixth protocol (see The Borg Principle here: http://bit.ly/IGgW8J).

Week One / Day One:

AER stuff (including my arch-nemesis X-Band Walks...HSSSSS!)

1) Barbell Clean and Press - 85lb x 4 x 8 Reps
2) Superset: DB Side Rows (heavy) + DB Shrugs

- Rows - 25lbs x 3 x 12
-Shrugs - 50lbs x 3 x 15

3) DB Lunges - 45lbs x 3 x 8

4) Superset: Decline Sit-ups + Planks

- Situps: 2 x 15 Reps
- Planks: 2 x 45 seconds hold

5) AER; DB Posterior Flyes - 20lbs x 2 x 10

Static Stretching: 5-10 minutes

Optional Fat Loss

===============

Okay, so that was to give you a feel for the program. I'll fast forward to Week 2 and the workout I did yesterday. By the way, I am doing 3 times a week (M,W,F).

Week 2 - Day 5

1) AER Foo-Foo Stuff (X-Band Walks again...GRRRR!!!)

2) DB Clean and Press - 40lbs x 4 x 6 then went up to 45 lbs

3) Super-set: Zercher Squats + DB Floor Press

-Z-Squats: 120lbs x 3 x 8 (PR!) - had to pause between reps...I was spent...yet I finished them all.

-DB Floor Press: 55lbs x 3 x 10 - sucking up wind now. LOL

4) Alternating DB Curls - My Kryptonite! - 25lbs x 3 x 10

5) Hanging Knee-Ups - 3 x 10Reps

6) Hindu Push-Ups - Pure Evil! I would have leg drop-kicked Smitty if he was near me! - 3 x 20Reps

7) Static Stretching: 5-10 minutes

8) My buddy challenged me for my optional fat loss to the Men's Health Spartacus Workout (link: http://bit.ly/IXeIiO). I did it yet my body was NOT liking it at all.

For Friday workout session, I got to Snap Fitness about 9-ish p.m. and didn't leave until 11-ish p.m.

This morning I am feeling the DOMs and there is nothing more satisfying than looking at your workout log paper with your own sweat drops on it. Other 40 years old people were probably at McDonalds or at the clubs. Not me...that is not my destiny. Other weightlifters may have a better build than me yet like Cav, we are cut from the same cloth. We know that hard work triumphs talent all the time and we have to be hungry enough to go after it.

Thanks for all your support and here is some motivation for you all from my man Eric Thomas...be relentless, friends.

http://youtu.be/5fsm-QbN9r8

[Chibuike]

Sorry for the back to back...I wanted to post this update ASAP:

Stardate: 4/16/2012

Week 3 - BS/BM

We must embrace pain and burn it as fuel for our journey. ~Kenji Miyazawa

I truly understand the gravity of this quote because by God's grace, God showed me that I really could push my body past massive pain to finish a workout. More on this later...

To the workout...I do not work up to the final weight (e.g. doing 3 sets working up to a final weight)...I use the same mindset of Stronglifts where I take one weight and wrestle with it for each set.

0. AER (along with X-Band Walks! "Yay!")

1. Z-Squats - 125 lbs x 4 sets

a. 125 x 8 reps - no sweat
b. " " - a little struggle, still not too bad
c. " " - body is starting to fill it
d. " " - did 4 reps, rested for 30 sec, then did the rest of the 4 reps. Lower back (on my left side) was SCREAMING.

I was tempted to quit the workout from the pain yet I shuffled to the next exercises and boy, did the next exercise pushed me to the point of almost walking out.

2. Superset - Bulgarian Split Squats (front foot on plate for increased ROM) + Face pulls

a. BSS - 15 lbs x 3 x 10 reps (first time I tried this exercise so I went light)
b. Facepulls - #6 on the pulley machine x 3 x 20

My lower back was truly fighting me through these reps. I really wanted to quit. Yet I kept remembering what Eric Thomas states, "You must want success as bad as you want to breath." Then I started to think about Matt Kroc and how he did training even if he had groin surgery. So I struggled to get each set done and rolled on the foam roller between sets to loosen up the area. After the first roll, my back started to get better. The second and third set I didn't need to roll at all. My back was better!

3. Military Press (substituted for Barbell Clean and Press...I am not too sure about C/P just yet. Need to study the lift more before I tackle it). 90 lbs x 3 x 8 reps

4. Planks + Mountain Climbers - 3 x 30 secs hold x 10 reps

5. Rolling DB Triceps Extension - 20lbs x 3 x 10 reps

6. Static Stretching - 5 minutes

Fat Loss: 4 Minutes of Hell - OH WHAT "FUN!" - http://youtu.be/NqvooBJ8FY8

This workout showed me that I can push the body past the pain...to "play with pain" and still survive. That's all for now. Oh, does ANYONE know how to do the Zercher Squat properly or videos that demonstrate the proper form???

[Deviation]

It'll be interesting to see how you progress with this. Zerchers are basically front squats with the bar held in the crook of your arm (elbow). There's a bunch of videos out there, but most of them look wobbly and shaky. http://www.bodybuilding.com/exercises/detail/view/name/zercher-squats

Honestly I can't see doing these with heavy weights. Even front squats are more stable than these.

[Chibuike]

It'll be interesting to see how you progress with this. Zerchers are basically front squats with the bar held in the crook of your arm (elbow). There's a bunch of videos out there, but most of them look wobbly and shaky. http://www.bodybuilding.com/exercises/detail/view/name/zercher-squats

Honestly I can't see doing these with heavy weights. Even front squats are more stable than these.

Definitely familar with the lifts...there aren't a lot of high quality videos on how to do them properly. Regarding doing Zerchers with heavy weights, look below:

http://youtu.be/YjZ4xObZ8VY

P.S. How does one embed vids here at the forum? ???

[Deviation]

Definitely familar with the lifts...there aren't a lot of high quality videos on how to do them properly. Regarding doing Zerchers with heavy weights, look below:

http://youtu.be/YjZ4xObZ8VY

P.S. How does one embed vids here at the forum? ???
Oh I'm not saying its impossible. I just doesn't seem that it would be good for your arms/shoulders.

There's an image, second from the right. That will let you put a video link in.

[Chibuike]

http://youtu.be/pnRGsKfuY68

Stardate: 4/18/2012

Week 3

Another day at the rock pile...this workout was actually fairly enjoyable.

0) AER Foo-Foo work

1) Neutral Grip DB Military Press: 5 x 5 - first stated with 55 (Body says, "Fool, you have lost ya mind.")...dropped to 40 pounds for 1 set then went to 45 for the rest of the sets.

2) Superset -

Chin-Up w/ Knees-Up: 4 x 10...Chickened out and used the chin-up assist machine...set machine on 6 and started to grind the reps (not good)...2nd set I placed the machine on 8 (just right).

+

DB Step Ups on Bench: 4 x 8...Again, I overestimated and went 50 lbs...Hello McFly?...Sigh...Went to 45 lbs...still too much...dropped to 40 lbs...last set, I defied my genetics and used 45 lbs on the last set.

3) DB Posterior Flyes: 3 x 12...20 lbs...fairly good.

4) Ab Rollouts with Barbell (10 lbs on each side): Again, Smitty showing his dark side. This was like an ab roller on crack, dude. 3 x 10

5) EZ Curl Reverse Curls: 3 x 12...50 lbs? FAIL!...Drop to just the bar. Sigh.

6) Static Stretching: 5 minutes

Pack it in and head home.



Friday will be beast mode and a much anticipated deload week for next week

[Chibuike]

Late Entry (Doh!)

Stardate: 4/20/12

This would be the last session before I start a much needed Deload Week.

1) Deadlifts - 4 x 6 - 120 lbs

(Commentary: By God's grace, light weight. I really focus on form and keeping the back tight plus crushing the bar to increase tension).

2) Superset: Barbell RDLs - 3 x 12 - 50 lbs + Barbell Military Press 3 x 8 - 85 lbs

(Commentary: 85 lbs on the Mil Press felt uber light...I am so use to doing push press...glad to see raw strength in this area).

3) DB Lunges - 3 x 6 - 25 lbs

(Commentary: No problems)

4) Planks + Mountain Climbers - 3 x 30 secs x 10 reps

(Commentary: Gravy)

5) Push-Up - 4 x AMRAP (As many reps as possible)

Taking a cue from Nick Tumminello (http://bit.ly/I2ofrG), I did many variations of the push-up and busted them out as many as possible...Hard not to count myself and focus on breathing yet I was able to get a good burn and tightness after the second set. The first set I was way too easy on myself.

6) Static Stretching - 5 min

7) 4 minutes of hell - 2 sets (Substituted Kettlebell Skier Hops and Kettlebell Sunrise/Sunset for Twisting Pistons and Mountain Climbers. Used 25 lb kettlebell).

I was spent. My workouts are running at least 1 hour and some change. On Twitter, I shared with Smitty my concern about going over 45 minutes (the danger of cortisol) and asked him if I could shave off a set or two to keep with this time frame. He stated that this would be fine. I am glad because I didn't want to feel like I was cheating the process.

Thanks for stopping by! :D

[Chibuike]

Stardate: 4/22/12

Deload Week!

Following the deload protocol of Diesel Strength...I added something to the workout sauce before my deload session and that's Bottoms Up Single Hip Leg Thrust:


http://youtu.be/pLktE7eLwPo

I didn't go all the way down yet now I know what to shoot for.

I did 15 reps each side then went into deload:


http://youtu.be/MqMiPh8tFOU

I'll do this M, W, and F.

Motivation Video of the Week
(if this doesn't fire you up...your wood is wet!)


http://youtu.be/yqaeKwdNsvA

[Chibuike]

STARDATE: 5-1-12

Late Entries:


I finished off deload week successfully.

Last Friday, the weather was rather chilly for Kentucky. I wore a hoodie and a hat. Both of them were drenched after I was done. I relish seeing my sweat drip on the floor. I feel like I really worked hard than lolly-gag.

I also talked to Smitty on Twitter (shameless plug...you can follow me @strongbychoice) and asked him about my concern about going over 1 hour with my workouts. He recommended increasing my intensity. So in order to do that, I cut my rest time for 3 minutes or 1 minute and 30 seconds to 1 minute only.

The result?

I am happy to report that my workout last 45 minutes with AMD 2.0 (just like Stronglifts)...righteous!

Monday's workout:

1) AER

2) Chin-ups (heavy) - fail...I first did this without the assistance machine yet I didn't want to risk my left elbow so I bit the bullet and used the assistance machine at a low setting. 4 x 6 reps

3a) Superset: Bulgarian Split Squats w/ DB - 25 lbs - 4 x 6

3b) DB Shrugs - 60 lbs - 3 x 12 (Doh! Moment of Training: After I finished all of my shrugs, I realized that on the second and third set, I had accidently grabbed the 55 lbs with my left hand and 60 lbs with my right hand. Sigh)

4a) Superset: DB Posterior Flyes - 15 lbs - 3 x 12

4b) Shoulder Stretches - all angles

5a) Planks - 3 x 1 minutes (I "loved" it!) - I learned Jeff Cavaliere from Athlean X that if you do a plank with your arms in a full pushup position (extending upward not down position), you can get a more challenging core workout.

5b) Plank Mountain Climbers - 3 x 20 reps (legs were like Jello after these)

Now the last exercise...more proof that Smitty is a sadist...

6) High Rep Seated DB Military Press - 50% of 1 RM - 60 reps - 30 lbs (I did an extra 10 reps).

After that, my triceps were like jelly. I grabbed my chocolate milk infused with one scoop of Creatine (my beloved grog!), chugged it then drove home.

Since my body is primed to absorb nutrients, I normally take the following supplements when I reach home:

1) Iodine - 2 drops

2) Lemon Flavored Cod Liver Oil - 5 caps

3) Digestive Enzymes

My left elbow was a little buggy due to supinated pull-ups so I rubbed Magnesium Oil on it and went to bed. The next morning, the elbow was good to go.

Thanks for stopping by!

[Deviation]

....Iodine?

[Chibuike]

Yup, Sublingual iodine.

[Deviation]

Yup, Sublingual iodine.
Interesting. Do you have a thyroid or adrenal issue? Haven't heard of anyone supplementing with that before. Typically you get enough from table salt.

[OptikaNET]

In the US table salt is supplemented with sodium or potassium iodide. This is not the case in the UK. Also I, and many others, do not use table salt.

Actually the most common source of Iodine in most people's diets is actually chocolate...

Kind Regards
Dave

[Deviation]

In the US table salt is supplemented with sodium or potassium iodide. This is not the case in the UK. Also I, and many others, do not use table salt.
Didn't know that.

[Chibuike]

Himalayan salt or Celtic salt is a gold mine of minerals to help replace normal table salt which is stripped of its nutrients. Another reason why I do iodine is due to the radiation coming from Japan. Now I am not a conspiracy theorist, I am a conspiracy realist and the media in the U.S. is not telling us the full scoop that radiation has been detected on the West Coast.

The one person who has been relentless in covering this issue has been Mark Sircus: http://blog.imva.info/world-affairs/mankinds-desperate-hour.

Not for the faint of heart...

[Chibuike]

Catching Up...


Stardate: 5-5-12

I'll catch up from Wednesday and include Friday workout too.

First on a side note...my co-worker told me that my collegioues were talking trash about me (all ladies) jokingly saying that I looked like Sammie Davis, Jr. (I work from home so I am not able to defend myself at these cut up sessions) I shared with him seriously how long has it been since those ladies have pushed themselves away from the buffet table. The ones jacking their jaws were fat African Americans (I have a "power belly" like Justin though...still I know the secret that men can lose weight faster than women due to their hormones...sorry, ladies) yet can they goblet squat 100 pds? Can they dumbbell bench press 80 lbs? Can they do the 4 minutes of hell cardio without feeling like their lungs would explode? My co-worker stated that they were even jealous of him as well (he is getting very shredded). So I just let my haters be my motivators.

25937

Wednesday


0) AER Foo-Foo work

1) Smith Machine Front Squat a la John Meadows style:

80 lbs x 4 x 8 reps


http://youtu.be/tixCGyVDzhE

2) Superset - DB Military Standing Press - 40 lbs x 3 x 12 reps + KB Swings - 25 lbs x 3 x 20 reps

3) Cable Facepulls with External Rotation- 2nd plate on the tricep extension cables - 3 x 20 reps - OH! WHAT FUN!


http://youtu.be/-ZjfmLNxXno

4) Barbell Ab-Roll Outs (10 plates on each side) - 3 x 15 reps - I was grunting like I was taking a dump.

5) DB Hammer Curls - 25 lbs x 3 x 12 - HSSSS! My weak biceps! Blast it all! Arms were on fire!

6) 5 minutes of static stretching

Crawled carcass into car...

=================

Friday

0) AER

1) Neutral Grip DB Bench - 45 lbs x 4 x 15 reps + 1 - Following the advice of Nia Shanks (http://tinyurl.com/88hjwhy), I let one rep in the tank and still need to study on how to bench with DB properly. I feel my form is lacking.

2) Superset - Seated Rows - 28 lbs x 3 x 15 reps + Push-ups - 100 reps - fewest sets possible. I felt like going home to Mama after those push-ups. My upper body was engorged with blood. Still feel it in my tri's.

3) Superset - DB Squat and Press - I was weak sauce and couldn't even get a measly 30 lbs up so on my first set I ate crow and did 20 lbs then finished the rest of the sets with 25 lbs. + Hip Flexor Stretch with Rear Leg Elevated - 3 x 5 reps each leg.

4) Superset -Hanging Knee Ups - 3 x 10 (abs still sore from Wednesday) + Plank Mountain Climbers - 3 x 20.

I only had a few minutes left so I ramped up the intensity by not resting at all and cranking these out.

5) Cable Tricep Extensions - 10 lbs x 80 reps (fewest sets possible) - I really push this. I had some grinders yet I would stop myself rest then get back to it. I even did an extra 10 reps after slapping my arms to get myself geeked. Sort of like this guy Zeus - clip 1:55 but not that extreme. LOL


http://youtu.be/zWe3wmZaHE8

6) 5 minutes static stretching

Grabbed my grog and felt good to accomplish another workout.

I refuse to be average...I am destined to be extraordinary.

[Deviation]

Himalayan salt or Celtic salt is a gold mine of minerals to help replace normal table salt which is stripped of its nutrients. Another reason why I do iodine is due to the radiation coming from Japan. Now I am not a conspiracy theorist, I am a conspiracy realist and the media in the U.S. is not telling us the full scoop that radiation has been detected on the West Coast.

The one person who has been relentless in covering this issue has been Mark Sircus: http://blog.imva.info/world-affairs/mankinds-desperate-hour.

Not for the faint of heart...
A little out there for me. Reminds me of this guy:
http://t3.gstatic.com/images?q=tbn:ANd9GcSyJwNVcm-F_MyeMaRy29YlhOzQkvOCgt4wCYZlZQblGJpK8ABIjcPBnfpu_ g

I'm sure there's some long term effects to be had from the Japanese issues. I just can't do sensationalism. To each their own though.

[OptikaNET]

Radioactive Iodine is the most dangerous kind of fallout because the body actively takes it in and concentrates it in the thyroid, but it has a very low Half-Life and rapidly decays into non-radioactive isotopes. Iodine from Fukishima will be at safe levels now, even close to the reactor. There is no need to be concerned about iodine in the US.

Kind Regards
Dave

[OptikaNET]

By the way, the blog you refer to is scaremongering bollocks. Fukishima was not and never has been a disaster on anything like the scale of Chernobyl, and will not leave the environmental issues that Chernobyl did.

You are far more likely to receive a dangerous dose of radiation from naturally occurring Radon gas, produced from granite deposits, than anything coming from Japan.

And, to put this in perspective, since 1986 only six people have died as a consequence of the Chernobyl disaster.

Kind Regards
Dave

[Chibuike]

@ Justin and Dave: *shrugs shoulders* To each their own. Thanks for looking at the link and your comments. :)

[Chibuike]

Catching up here in this piece! LOL

Stardate: 5-7-12

AMD 2.0 has me doing...GASP! BODY PART SPLITS!


http://youtu.be/D58LpHBnvsI


Monday [Upper Body Madness...OHHHH YEEEAHHH!]



http://youtu.be/8Igui65gY5M

0) AER Blah, Blah, Blah

1) DB Bench Press - 4 x 6 - 50 lbs (this was ridiculously easy...did 2 extra reps on the last set to officially OWN it)

2) Superset - DB Clean and Press (one arm) - 3 x 8 - 45 lbs + Pull-ups - 3 x 10 (DB C and P owned me! LOL! Finished them though even if I had to break the reps...I finished them, blast it!)

3) DB Alternating Curls - 3 x 12 - 30 lbs (arms were screaming)

4) Kettlebell Renegade Rows - 3 x 12 - 25 lb (I hated life after this one...the last rep of this last set I grunted like I was giving birth)

5) DB Posterior Flyes - 3 x 10 - started with 10 lbs (er...yeah right, Mr. Genius...my muscles were like, 'You betta axe somebody!)...weak sauce...went down to 5 lbs...so sad!

5b) Shoulder Stretches...nope...didn't happen...45 minutes was up so I stretched for 5, grabbed me grog, and ghosted.

===============

Wednesday [Lower Body Fun]

0) AER

1) Deadlifts - 3 x 8 - 125 lbs - new PR...uber easy. 0wn3d!

2a) Superset - DB Lunges - 3 x 6 - 30 lbs + DB Shrugs - 3 x 10 - 65 lbs

3) Back Extensions - 3 x 12

4) DB Rotations - 3 x 20 - 20 lbs

5a) Seated Cradle Stretch for 2 minutes

5b) Glute Bridges on the Bosu (at least it is good for something, right?) 2 x 20

Friday will be upper body again...Thanks for stopping by!

Here's some fire for your belly!


http://youtu.be/-uuYrQMU2aQ

[Chibuike]

Stardate: 5-12-2012

You know you are dedicated when you roll up into Snap Fitness at 10 p.m. to wreak havoc in the gym yet sleep is for suckers so I chose to do it.

Fun Friday - Upper Body Work

0) AER

1) Standing Barbell Military Press - 3 x 12 x 90 lbs - This was a struggle yet if I don't push myself, I won't grow. I would do 4 then rest 30 seconds then start the rest. Finished all of the sets.

2) Superset - One Arm DB Bench Press (3 x 12 x 45 lbs) + Assisted Suplinated Pull-ups (3 x 12) - HELLO, MR. LACTIC ACID!!!

3) Cable Extensions - 3 x 20 x #7 on the cable machine (34 lbs)

4) New Exercise - Gorilla Ups - 3 x 15 - Result: FAYUL!!! - Could only bust out 5 of them. So I went to seated cable rows (Low Rows) and progressed from 22 lbs, 28 lbs, then last set 34 lbs.

5) Superset: E-Z bar Barbell Curls - 3 x 12 x 35 lbs + Shoulder Stretches (various) - This made me hate life especially when I got the genius idea to lean my back against a platform to keep my form strict.

6) Static Stretching - 5 min

I really felt what Arnold talked about "chasing the pump"...my muscles were so engorged with blood, I felt like they would pop. I even did some poses and flexing to force more blood into them.

You can see more about how Arnold may have been on to something with these theories here: http://bit.ly/KciwLI

POW! Week 5 workout is history. Actual workout week is week 6 because I took week 4 off fully for recovery. I will be taking off week 8 as well.

Speaking of Military Pressing...here is a blast from the past...truly raw power and NO WAY to fake this:


http://youtu.be/i-ABKfaBhYY

[Deviation]

That article is great. Good to remind ourselves of some simple rules.

[Chibuike]

Stardate: 5/14/2012

Gym lesson of the day: Never confuse a single defeat with a final defeat. ~F. Scott Fitzgerald


Attitude: I was a little stoked to do deadlifts today with some trepidation over doing 90 lbs goblet squats. More on goblet later.

Goal Time To Get Out of The Gym: 45 minutes

Rest Period Between Sets: 1 min

0) AER

1) Deadlifts: 4 x 8 x 130 lbs - I watched the Diesel Crew's video on how to deadlift today and I think this helped me tremendous in my pushing today. I alternated between conventional and sumo deadlift. My left lower side started to get tender yet I was able to finish. I was considered that this would affect my goblet later. My guess was right.

2) Superset: DB RDL's (3 x 12) + Goblet Squats (3 x 10) - This was pure evil and I was the blame no doubt. More on that later.

Round 1:

DB RDL: a) 75 lbs - Struggled with form and self-corrected...glad I used the hook straps...remembering to lead with hips first and keep the DBs close to the thighs.

Goblet: a) 90 lbs - Pure helter skelter. I had to suck up air and was sweating like a Justin Bieber fan in heat.

Decided that drop sets would be the saving grace here and because I spent so long on Deadlift. I was really racing against the clock and wasn't even finished with the whole AMD workout.

Round 2:

DB RDL: b) 70 lbs - A little better form this time.

Goblet: b) 80 lbs - Fighting against pain. Stopped after a few reps, rested for 30 sec, and then continued.

I am hating life right now.

Round 3:

I look at the clock. 5 minutes before my 45 minutes are up. What the...?!?

I bite the bullet.

DB RDL: c) 65 lbs - Had to stop a few times due to my lower left side, rested for 30 sec, then finished.

Goblet: c) 70 lbs - Incredible...this weight felt uber light...did 4 reps...rested...did 3 reps...rested...did 2 reps...and just to make sure I didn't cheat. I did 2 extra.

**Timer goes off***

I do my 5 minutes stretching, grab my grog, and head home.

Was I disappointed? Yes. Then I had to step back and count the little victories such as going to the gym when I didn't feel like it, pushing 135 (only 35 lbs more until I do my body weight), and I didn't quit. I also learned about mindset...I set myself up for failure with the goblet squats by thinking 90 lbs would be heavy. So I got what I expected. I won't make the same mistake next time. Also, I think barbell RDL's suit me better for sure.

I leave you with this thought:

Are You Willing To Strike Out?: Simon Sinek

In 1923, Babe Ruth broke the record for most home runs in a season. That same year, he also broke the record for highest batting average. There is a third record he broke that year that most people don't know about: In 1923, Babe Ruth struck out more times than any other player in Major League Baseball.

The Bambino Was Willing To Strike Out
Babe Ruth was not afraid to strike out. And it was this fearlessness that contributed to his remarkable career. He was the first player to hit 60 home runs in one season, a record he held for 34 years until Roger Maris hit 61 in 1961. He also held the lifetime total home run record of 714 for 39 years until Hank Aaron broke it in 1974.

He held other records too. He had 1,330 career strike outs -- a record he held for 29 years until it was broken by none other than the great Mickey Mantle.

Swing For The Fences
Most people want to hit home runs; the problem is that they are not willing to strike out (meaning that they fear failure) in order to get there. As Babe Ruth proved, you can't have one without the other. It's perfectly fine to be a good, solid player who doesn't go down swinging that often, but it also means you won't hit that many home runs. Those players are needed on a team -- they are the consistent and reliable players.

However, if you want to swing for the fences, you have to be willing to strike out.

26769

(Courtesy: Ask Men.com)

[Chibuike]

“Never, never, never, never give up.” - Winston Churchill


I finally realized the power of mindset and how important this is especially since Monday's fail experience. By God's grace, I came with my A game to the gym.

Let's look on how I did:

* Goal time: 45 minutes

* Rest: 1 minute rest between sets

0) AER

1) DB Bench Press: 3 x 8 x 55 lbs - Smoked it. I remembered to training cues from the recent Diesel video I watched: http://bit.ly/L2X0bY and remembered to keep my back tight.

2) Superset: Dips (4 x 12) + Kroc Rows (4 x 8 x 70 lbs) - Someone was on the dip machine so I went to another area to do dips (Winners find ways). Kroc Rows made me grunt like I was a gangsta rapper yet I finished them all.

3) High Rep Inverted Row (100 reps x shortest sets possible) - Oh man...this was a bear. I started strong and later I would do 5 reps, then partial reps. Did an extra one rep to make sure I wasn't cheating.

4) Behind The Neck Plate Sit-Ups (10 lb plate) 3 x 15

5) Chest Stretches On The Wall (Actually, I did regular chest stretches standing) + Glute Bridges: 2 x 20 (I did this on the Bosu ball with my butt on the floor and extended all the way up. Cramped my right leg. Moved my right leg out more and was better. Did extra 5 reps to seal the deal.

Mission Accomplished!

Truly a better workout and I will make sure to keep my mindset optimum for Friday's Leg Day. After this week, I will take one week off to let the body heal then hit it again.

[Deviation]

So you think you can bench? -> http://www.youtube.com/watch?v=byOk4OE_6uI&list=PL6DB1C849875D7615&feature=plpp_play_all

Worth the viewing.

[Chibuike]

Late Entry - Stardate: 5/21/12

Wrapping up my Mesocycle last week (Week 7 actual and Week 6 in the AMD 2.0 Build Muscle/Build Strength program):

0) AER

1) Front Squat (Smith Machine - no shame in my game!) - 3 x 12 - 70 lbs, 75 lbs, 80 lbs - Still learning the lift and grooving it in. Felt good.

2) Superset: DB Step Up: 3 x 8 (40 lbs) + Assisted Chin-Ups (Set on number 8)

3) Barbell RDL's: 3 x 20 (55 lbs) - I don't think I will do DB RDL's...I rather stick with Barbell and work the exercise more this way than DBs. I may come back to DBs in the future.

4) Hanging Leg Lifts: 3 x 15 (No swinging)

5) Superset: Barbell Curls - 3 x 12 (40 lbs) + Shoulder Stretches

Answering a challenge:

One of my Tweeps from Twitter challenged me to do 20 reps of Kroc Rows. I did not do these properly yet I will do this on the next cycle.

This week will be rest week. Look forward to this.

Thanks for reading.

[Deviation]

This thing still on? Test...1...2...3

[Chibuike]

I be gone to a new site, Yo! I'll still pop by once and a while. (:

[Chibuike]

The Return!

I are back!

I was over at a new site yet the site is just not as vibrant as this one and I missed all of your support.

So I am back in the grind. I have really progressed since my last post. I even deadlifted 210 lbs (a goal of mine at a BW of 156 lbs - Video proof also 8) ).

I hope to see y'all here often and I can support y'all too!

P.S. How does one log supersets on that dere Jefit Android App????

[Deviation]

Welcome back.
Hit the superset button in your routine.

[Chibuike]

On the phone app or the website?

[Deviation]

Its in the app only.

[Chibuike]

Coolio...thanks!

[Chibuike]

After one week off, I am off and running.

I successfully completed AMD 2.0 program and achieved great results. Now I will transition more with a focus on bodybuilding and gymnastics. I look forward to this new challenge especially being an ectomorph.

[Deviation]

Can't really go wrong with Smitty's stuff. Very well rounded programs.

[Chibuike]

No, I was very pleased with the results. Looking forward to moving to a new level. :)