Sunday, August 5th, 2007

  Last month wasn't in the cards
  There were no updates for July as I simply found nothing to talk about. While I usually don't speak to much about the events of my life, I have a few tidbits to share.

Originally, I started working out for strength, but a few weeks ago I started on Superhero Program, a bodybuilding routine. It's been going great. I've put on weight and noticeable size with it. To give an idea, here's how I look currently at 210lbs, and this is how I looked last year at 160lbs. With a goal of around 250lbs, I still have a long way to, but I've come a long way from my 140lbs in 2004.

As for all those supplements I posted back in June, I'm sold on Flameout, Metabolic Drive and Surge. There is simple too much to review in a short time, and I need more research on them. Don't forget there is no substitute for food, and do not think you'll get big without eating tons of it.

In other news, I was nominated and made a moderator over at Bodyweight Culture. That's neat, and I'll take the honor of being a nerd. With forums, it's always the same questions from new people or advertisements for scam workout programs. Both of these groups only post once, so I think they're in cahoots. Luckily, there's a good discussion between regulars every now and then that keep it good. Here's an example of the things I post:

There are seven main compound lifts
Deadlift, Squat, Bench, Chin-up, Dip, Shoulder Press, Row

Bodyweight variations are:
Squat, Push-up, Chin-up, Dips, Handstand Push-up, Horizontal Row. There is no substitution for Deadlifts in BWE's. To work similar muscle groups, perform Bridge, Glute-Ham Raise and Good Mornings (toe-touch).

If any of those are not in your training, put them in.

Here's a simple workout I put together using that
Mon
5 x 8 Deadlift
5 x 8 Shoulder Press
5 x 8 Power Clean

Wed
5 x 8 Bench Press
5 x 8 Row
5 x Max Hanging Leg Raise (note: if you have the hip mobility to get your legs flat against your chest, do it! You may notice he sacrifices form towards the end for reps, that's fine as long as the abs are burning)

Fri
5 x 8 Squat
5 x 8 Chin-up (if you can perform more than 8, peform slow negatives)
5 x 8 Dip (if you can perform more than 8, peform slow negatives)

You may choose to do (additional) calves, abs, neck (bridge) on days off if you like.

Or Doing circuits: (the reps and sets numbers are up to you and how much you can handle.)
Squat, Pull-up, Dip, Handstand Push-up, Push-up, Horizontal Row, Bridge

If you don't have access to a place to do dips, you can always use chairs. No way to do pull-ups you could do door pullups or supermans on the floor (not the same muscles, this is a substitute). If Handstand Push-ups are too difficult you can try Pike or Divebomber pushups. It's all about creativity and variety, and as always, here's this video again

Upperbody Growth with Bodyweight Exercises
WIDE grip incline push-ups with 4 second negatives, hold at the bottom, and explode up. Spend enough time at the bottom so that your max reps are somewhere around 7-12 reps. Perform this for 5 sets. Perform Hindu Push-up, Dips, Chin-ups and Horizontal Rows in a similar fashion.

 Articles:
 Get a Chin-up Bar

 What's on the 'tube
 Single Arm Snatch 198lbs
 MASTODON!
 Squat Rx (watch them all)


 Sites I like:
 T-Nation
 Bodyweight Culture
 Beast Skills
 Gym Jones
 KYDA.com
 Freedom Footbags



 Learn More:
 Here