Happy Holidays

Ok, so I have been slacking with my writing, New Years resolution at least 2 Blog entries a month in 2007, hopefully more.
So what have I been doing? Well let me tell you I added one supplement from BSN N.O.-XPLODE Awesome pre-workout drink 2 thumbs up!
As for my workout I have added a new twist. I wanted to increase [meaning add] my cardio training. Not being one for running and bicycle season is over I looked elsewhere, what I found was “H2H: Kettlebell Circuits” by Jeff Martone. The DVD gives you 200 weeks of programs! Jeff goes through each set of exercises to show quickly how they are done, if you want more details he is offering a set of all 3 DVD. The Circuits last 4, 9, 18 minutes, which makes this a great warm-up to my regular workout and it gives me my cardio. I am still following the same workout otherwise, alternating between 2 different workouts, 3x a week.
The one thing I also wanted to share was a lesson I learned a WHILE back which I need to keep reminding myself of. Way back when I was reading several magazine articles, absorning workouts and diets of the “stars”. So I decided to follow them I went from 195 to 275 in @ 6 months, and it wasn’t muscle! What happened was I never factored in that these “elite athletes” were leaving out the key ingredient [ juice???? J] to their diets which allowed them to gain lean mass while eating so much calories. Bottom line, some of my internal systems, liver, kidneys, took a vacation, because of the stress. You have to find what will work for you, based on your metabolism and workload [and health]. Use others as guidelines, keep a journal of what you are doing so you know what works and what doesn’t.
Have a Happy Holiday Season and a great New Years!

My Quest for a 700lb Deadlift

Want to increase you deadlift? Or just a change in your routine? Check this out...

My Quest for a 700lb Deadlift

Excellent Workshop

This past weekend in NYC I attended a kettlebell workshop given by Mike Mahler and Dylan Thomas. Prior to going to the seminar I read the books and watched DVD's, but nothing compares to actually being instructed on how do the exercises. Not only being instructed but doing them, for about 7 hours! There were so many little tweaks to each movement it was amazing,I am positive that my personal bests will be improved as soon as I can work out again, talk about being sore, ouch. If you ever get a chance to attend one of Mike's workshops, do it. I don't know how often he works with Dylan but I can't imagine a better combo. Thanks to the both of them - Tom

"Blob exercise"

Wow it has been a while, I guess I got caught up in other areas of my life I neglected my blogs. I didn't stop working out or reading and researching just writing. I took part in a GREAT life experience/training forum the "Landnark Forum" I highly recommend it to everyone!
Ok I came up with 2 exercises with the "blob" [besides the obvious]
Both start bottom of a deadlift I hold the "blob" by its bottom squeezing it, and squat up.
On 1 option I curl the "blob" on the way up then press it straight out in front of me, when upright. Then reverse the process on the way down.
The other option I just raise the "blob" out in front of me on the way up then slowly lower on your way down.
I have the "blob" lead shot loaded @ 2/3 no idea what it weighs, but both tax the whole body. You can do these with a kettlebell also, give them a try.
You can get a shot loaded blob at atomic athletic's website, and find some other interesting items and articles like this one:
Roger LaPointe Iron Boots
http://www.atomicathletic.com/articles/detail.asp?ArtID=91

Another great newsletter:
http://www.mikemahler.com/newsletter/113.html

Optimum anabolic body building program
Click Here!

delawareonline ¦ The News Journal ¦ Fulfill ninja dreams with fun, safe workout

delawareonline ¦ The News Journal ¦ Fulfill ninja dreams with fun, safe workout


It sounds like a good alternative workout!

Picture of "blob" and rocket

Hello as promised here is the picture of the "blob" and the rocket. For the past month I've been doing @75% core work rotating 2 workouts. I've been doing "renegade" push-ups, "T" pushups and various other types of core work. If you'd like more info contact me. I know what I'll be doing with the "blob", but the rocket??? I'm not really sure yet any ideas?

Some good free diet info

Hello is anyone would like an 8 Day Precision Nutrition Email Course Here is a link to a very good one from John Berardi

Have a great labor day

Labor Day post

I am always looking for new ways or ideas to help keep me workouts new. While looking for a heavy kettlebell [@105lbs] I was sent to this site http://www.atomicathletic.com/
I was amazed, like a kid in a candy store. I didn’t get the kettlebell I was originally looking for, but I did find some other items, like a missile, and a “blob”. Some rare and amazing things are ther give it a look and tell them Tom sent you…
Are you like me trying to get control of your diet? I found a way to see where you actually stand and make the correct tweaks to reach your goals. http://www.vfl.com
Check it out, and if you have any questions contact me.
I will include pictures of my “blob” and missile as soon as they arrive

An added twist

I like combining exercises to get the most work in the shortest time. So I added a twist to one of my favorites, the squat thrust. I was combining the squat thrust , push-up and overhead press [or clean]. I’ve added one more move to it the “T-push-up”. I’m not sure if that is its exact name but I’ll go into the details. CAUTION: Do without kettlebells or dumbells [not rounded] at 1st! Get into push-up position, do a push-up. When you get back to the up position rotate your body onto one arm with the other arm straight out your body should be forming a “T”, then rotate back into the starting position.
Now here is the flow, squat down, thrust your legs back into a push-up do “T push-up” [either do both sides now or one side continue then do other side on next rep – your choice] Thrust back into the lower squat position, [if you are not using KB’s or DB’s for the “T” have them here so you can grab them]com up into either a press or a clean again up to you!
The “T push-up’ can de-egotizing [I think I just made a word up!!!!] but do it slow and with little or no weight at first. Remember safety first.

Dog Days of Summer

Well its hot here!!! I tried something new this past month to break up the monotony during the hot weather. I made up 4 full body workouts [actually took 4 that I’ve used in the past] labeled them a,b,c,&d and each time I worked out I used a different one. I really like this and will be doing it from now on. I suggest you give it a try. If you’d like a sample work-out series email me and I’ll gladly send one.
There is a new Kettlebell book out and you can save $6 if you order by 8/8/06



REVOLUTION
Kettlebell Fat Loss Program
Franz and Yoana Snideman are a supremely athletic, supremely fit couple who not only practice what they preach but have helped hundreds upon hundreds of ordinary people achieve extra-ordinary results in as little as three months.
In this 12-week program, Franz & Yoana share with you the same secrets they have used so successfully with their clients:
• Performance nutrition for maximum fat loss and energy
• How to eat more and weigh less
• Smart and efficient grocery shopping
• Burn fat faster than with any conventional exercise tool!
• 12 weeks of dynamic and—most important!—fun fat burning Kettlebell routines
• How to set meaningful goals and stick with them
• The psychology of success when it comes to achieving the body of your dreams
• How to establish consistent, healthy habits “forever”
• Develop real life strength and endurance that you’ll be able to use immediately
• Improve posture and breathing
• Improve mobility in your hips, back, upper spine, neck and shoulders
• Develop full body strength for maximum effectiveness
• How to use Kettlebells to injury-proof your joints and muscles
• How to develop discipline, character and self confidence
• How to enjoy the process of eating healthy and exercising

June 17th 2006 Workout and dvd review

Here is my new work-out
Squat 1 high rep set [after warm-up of course]
(2 sets each)
Chin-ups
Bench
Renegade Row supersetted with pushups

52 lb. Kettlebell
15 cleans double kettlebells
20 sumo deadlifts into a row to chin double kettlebells
15 double kettlebell presses overhead
20 sumo deadlifts into a row to chin
Kettlebell snatchs same each hand
3 cycles min. rest between each
{3 times a week}

I received and watched [and watched] Pavel's "Enter the Kettlebell!
Strength Secret of the Soviet Supermen". I found it to be excellent as usual. I feel it is a must for beginners [everyone actually] not only for the step by step descriptions but also the safety pointers. The making of the kettlebell was an very interesting bonus.
I was going to discuss an old [maybe +10 years] training book I had but I can not find it. I believe it was by Dr.Mauro Pasqual {spelling?}, and it came with the Anabolic Diet. The one point I wanted to discuss was exercise selection. It talked about selecting exercises that allowed the body to move through a plane versus keeping the body stationary, an example would be pull-up vs pulldowns. The point was that on the surface while they a working the same muscle, one is a more affective muscle builder. When you are moving your body through a plane your body creates a hormonal response which benefits the muscle building process on a higher plane. So that is something for you to think a bout next time you are choosing an exercise. If I find the book I'll share its title, for now have fun.

Update on arm workout

I recently finished that 2 week arm workout I posted about and.....I added nearly 2"!!![17 1/16" - 19" But I have to also add I almost NEVER work my arms so I believe that helped. I still think it is worth giving atry.



My new workout is as follows

Squats [@15reps] supersetted with double kettlebell swings [as many as possible,"leaving one in the tank"] 3 sets

3 sets of chest and back supersetted

2 sets of side raises immediately followed by one set of double kettlebell clean and presses to failure

Core work

If you have any questions please ask!

Pavel's New Book

"Pavel's Kettlebell Training System—
The Shortcut To Extreme Strength and Elite
Conditioning. Guaranteed. "

Announcing Pavel's new book:
Enter the Kettlebell!
Strength Secret of the Soviet Supermen

Paperback, 200 pages, 8.5" x 11"
246 full color photos, charts and workouts
# B33 $34.95

Order before midnight PDT, Friday, May 26 and receive a
Special One-Time Only Introductory Price: $29.95

The kettlebell. AK—47 of physical training hardware.
Hunk of iron on a handle. Simple, sinister, brutal—and
ferociously effective for developing explosive
strength, dramatic power and never-say-die
conditioning. The man's man's choice for the toughest,
most demanding, highest-yield exercise tool on the
planet.....

Here is a link for a free eBook which will b up for only 72 hours, it is from Mike Mahler. If you are not familiar with him check out his site or Dragon door [link on the right!!!] order his DVD I did a write up in the past on one "The Kettlebell Solution for Size And Strength" excellent. Believe me after reading the ebook your going to want to order!

Here is a copy of the email:
Okay I am in a generous mood and I am giving the E-book away for free forthe next 72 hours. Once 72 hours is gone, the offer goes with it. Do noteven think of emailing me after 72 hours for the e-book.Go here to download it:
URL:https://createpdf.adobe.com/cgi-pickup.pl?LOC=en_US&CDS=446BDBF6-51CE-28745D&LID=MAHLER25
Document-id: 446BDBF6-51CE-28745D
Login: MAHLER25
Password: charlie
Again you have 72 hours. If you like what you see in the book, sign up fora seminar and get my DVD's. Or just be cheap and enjoy the free info ;-)Mike

Tom

Inches to your arms in 2 weeks!!!!

I came across this workout by Ellington Darden, Ph.D,
When I first read this I thought it didn’t seem all that much, 2 workouts a week for 2 weeks [4 workouts!!!!] add @1/2”! it consists of one set of super slow pull-ups supersetted with curls and then one set of superslow dips supersetted with tricep extensions. This is done 2 times the 1st week. Then on the 2nd week add a slow set of negative pull-ups and dips. The full training article is on T-nation.com [http://www.t-nation.com/readTopic.do?id=1040772 ]. Then I gave it a try. I had planned on doing it in the beginning of my workout then doing a set of leg ext , leg curls, squats, then some “non-arm” work. Now I train alone 99% of the time,so it can be done that way, it comes down to if you want it or not, you are only cheating yourself! I place my bench in the power rack so I can place my feet on it too assist me in the slow pull-ups. Then do the curls. I then place my bent into a “U” piece of pipe in the rack at a level so my legs can again assist me, do my dips then my extension. My arms were so pumped I could not straighten them out and up to even do squats! I did squats the next day. I suggest giving this a try for the 2 weeks.
I ordered a kettlebell from Kettlebell Concepts their everyday prices are low, so if you interested check them out click here

Kettlebell SALE!!!!

Dragondoor is running a 1 day only sale on kettlebells, 25% off, tomorrow Wenesday April 26th. You can use the link on the right or in my previous post

Been a while......

WOW! It has been a while. Been so busy with work and my business almost forgot about my blog. Enough of the excuses….
Since I’ve been extremely busy I’ve changed my workouts to accommodate this lack of time. I’ve increased the number of sets for each exercise, and have been setting up the excercises so I can go from one to the next with little to no rest in between. I start with some ab/core work on a swissball. {Get one especially if you have any back problems just sitting on it watching TV helps!!!!} Then I start with, [of course] squats and pull-overs. Squats I do 20+ reps 2x then superset with pull-overs, with a light weight for @15+ reps. Then I’m go to chest, back then shoulders for 3 sets in a giant set fashion. An example of my favorite combo is incline press 3x 8-10, pull-ups 3x, clean and press with kettlebells 3x. Then I do normally do 3 sets of dips and curls superseded. I do this workout as quickly as possible without sacrificing weight and form. I finish with some rope jumping or heavy bag work. I get this in at least 2 times a week, plus I get to do some kettlebell work on the job, so that’s good too.

Kettlebells are a lift

Kettlebells are a lift

Warrior Diet update

Well I've been on the Warrior Diet around 2 weeks,[with a superbowl party and a birthday squeezed in there] and I've lost @11lbs and reduced my bodyfat by 3%. Also it is true that protein requirements are lower as mentioned in the book. I was taking in over 230 grams a day I'm now down to @150 still making gains with no signs of overtraining, and energy is up. So what are YOU waiting for?
Training-from Pavel's Kettlebell Change Tip
"The key is to take more out of an exercise than the exercise takes out of you," says Louie Simmons of the Westside Barbell Club. "If you can train with a 53-pound kettlebell for a 700-pound bench, that's great,why go heavier?"Start with one kettlebell, the table below will help you pick the right one. If you have the funds, get a set of three kettlebells referring to the table for sizes. Do you need two kettlebells of the same size? Not yet. Doublekettlebell drills are great, look what they have done for Senior RKC Mike Mahler, but they are not for beginners. Get good with one bell, then we'll talk. An average man should start with a 35-pounder. What is average-Given the bench press as a typical, albeit misguided, standard of strength, men with a bench press under 200 pounds should generally start with a 35. If you bench more than 200 a 44 that weighs as much as a big barbell plate will do the trick. Unless you are a powerlifter, you have no business starting with a 53. I know, it doesn't sound a lot, but kettlebells feel a lot heavier than their weight suggests! An average woman should start with an 18-pounder. A strong woman can go for a 26-pounder. Most women should advance to a 35-pounder. A few hardwomen will go beyond.
Russian kettlebell power to you!

Another kettlebell resource Kettlebell Concepts Give them a Look

SignOnSanDiego.com > News > Health -- Team effort

Good article on alternative workouts
SignOnSanDiego.com > News > Health -- Team effort

I came across this exercise in Pavel's newsletter sounds real tough. I am working on a way to set it up and try it in my power rack.
Power by Pavel: the Kettlebell Crush Pullup Here is one extreme pullup from 'Bodyweight Exercises for Extraordinary Strength'. Suspend your kettlebell from a pullup bar. Com. Brad does not want to scratch the paint with a chain so he uses Iron Mind's daisy chain. Crush the kettlebell between your palms and pull up. Try not to grip the kettlebell with your fingers, rely on your pec's crushing power. If you have failed, read the book, it shows how to progress from zero to hero in this and other extreme feats of bodyweight strength.

Compact workout

While eating lunch the discussion of a shorter/faster effective workout and how to accomplish one came up. After deciding that we wanted to do a fullbody workout, we wanted to keep the number of exercises to a minimum. [This type of workout was also in a recent issue of Ironman I believe] So, of course, I said Squats had to be in the workout, after MUCH debate we agreed that we can rotate squats and deadlifts. Then also will rotate bench and dips, I prefer dips because you are moving your body through a plane and that increases work and hormone production. Now we needed one more, the clean and press [or push press on deadlift days, up to you]. So here it is:
Squats after warm up 1x20, if you don't know how to do 20 rep squats here is a quick review. Take the poundage you would normally do 12 reps with and start your set at around the 10th rep start taking 2 deep breaths between reps and get 20 reps. Adjust poundage as needed to get to 20.
For deadlifts 2x8-10
Bench/dips 3x8 [or bodyweight for dips{or more added weight if you can!}] Do 5 sets if you are working out 2x a week
Clean and press 3x8-10. Do 5 sets if you are working out 2x a week
You can alternate, superset your exercises if you like, I will
Try it out....

About the Warrior Diet, {See last post}I am liking the results thus far, my energy and strength are up and my pants are loose.!

Starting a new diet

Ive decided to try a different diet to loose weight and maintain strength. So I looked around, seen a few I tried in the past, was going to go back and do the "Anabolic Diet", {any intrest???}but I decided on something else. New? No it has been in use for a long time, just not discussed much. I've seen a few articles about it in different mags and decided I'll give it a try. It is the "Warrior Diet" by Ori Hofmekler. The simple explanation of the diet is that it is based on dividing the day into 2 phases a "controlled fast" or "under eating phase" and an "overeating phase". The author goes into very understandable detail as to the how, what, when of the diet. The thing I like about it is that it seems like it will work all the time, when trying to loose or maintain weight. So I'll keep you posted.
I recieved an email from Vic Johnson and this was in it from Christopher Guerriero
Here's a great article that Christopher wrote that's got some great information.
11 Steps to the Body of your Dreams in 90 days or Less!1. Persistence! Violate this step and you'll never achieve permanent results. We recently concluded a 10 year study which proves that persistence is the single most important aspect of any diet or exercise program. The study followed a group of people (group #1) who exercised and dieted very strictly, but sporadically and compared those results to a group of people (group #2) who exercised mildly and followed a very basic diet, but this group never varied from their routine. Even though group #2 exercised and dieted far less (but did so persistently) they got 68% better results than those who exercised and dieted VERY STRICTLY but only occasionally.2. Workout around other people.Working out with others will get you about 43% faster results!!!3. Don't take bad advice. Take ONLY the advice of those people who look strong & healthy themselves, and, whom you know to be knowledgeable about health & fitness!4. ALWAYS keep an eye on your pulse.When doing aerobic or cardiovascular training keeping your pulse inside your 80% target heart rate zone will burn up to 9 times more calories. Dropping below your target heart rate will not burn nearly as many fat calories, and going above your target heart rate may lead to muscle breakdown.5. Surround yourself with winners.One of the key qualities of all successful people is that they avoid negative people and they spend the majority of their time surrounded by those who have already achieved what they themselves seek to achieve. So if your goal is to weigh 135 pounds by eating healthy and living an energy full life - then seek out others who already live a healthy lifestyle and weigh 135 pounds. Hanging out with people who just talk about getting in shape but never take persistent action will ensure that you never reach your goal.6. Know your outcome.Have specific goals. Get a photo (or several) of what you WILL look like when you reach your goal, then focus only on that image. Quickly erase any negative beliefs or images that may enter into your mind during your day.7. Increase you water intake.Water is a key component to life. No living creature can survive without a fresh supply of pure water each and every day. If you do not consume enough fresh water every day your body will age faster, appear fatter, be more susceptible to germs and colds, lose joint mobility, and much more. Generally speaking, most people who weigh under 150 pounds require no less than 8-10 glasses per day, those who weigh between 150-250 pounds require about 16 glasses per day.8. Watch where your calories come from. Without a doubt, we eat way too much sugar and fat. Moderation was the key in the past, now the key is moderation and the exclusion of junk food. One or two binges per year are generally OK if you are a normal healthy individual, but more is absolutely not OK.9. Increase the number of meals consumed per day.On average, you should be eating some form of protein and vegetable combination that's low in fat and high in fiber every 2 -3 hours of the day. Doing so will give you an almost unfair advantage over those who only eat the normal 3 meals (or less) each day.10. Visualize Clearly and Often.Design your new body in your mind first. You cannot achieve your idea of the perfect body if you don't have an idea of what the perfect body means to you. Take 10 minutes when you are sure not to be disturbed by people or phone calls, get comfortable, fully relax, then begin to dream about what you will look like when you have achieved your goal. Be specific, what will your calves look like, your legs, your butt, your lower back, your stomach, your chest, your upper back, your shoulders, your neck and your face. Then review this image as often throughout each day as possible (never less than 3x/day).11. Cardio...Cardio...Cardio.Cardiovascular exercising does more for the health and the appearance of the human body than any other form of exercise. Learn how much and what type of cardio is right for your particular body. Then refer to step #1 and do it persistently.

I would replace 11. with INTENSE Workouts!!!!
That is all for today....