Archive for August 15, 2010

Chest + Cardio


Just wanted to pop in and say hi! 🙂 This morning I woke up before work and hit the gym for a chest workout and some cardio.

Stepmill: 60 minutes

Chest: Today I did 1 exercise for chest. It is actually a combo exercise, and kicks the living shit out of your chest. (If you have living shit in your chest you’re going to need more than a workout….)

15 wide chest flys, 10 db presses, 5 wide chest flys. All of this done on the decline bench, and the key is to go DEEP and very SLOW. It takes some patience, but if you can hug someone pain-free the next day, you either didn’t use enough weight or didn’t go slow/deep enough(this is starting to sound like a romance novel….)

The weight is actually very light in comparison to what you would normally use. I started with 10 lb DB’s and ended with just 15 lb DB’s. I did 5 sets total and had to take a few breaks during the last set. One thing I have learned in working with my former world champion power lifter friend is that it’s OKAY to take rests during a set. One thing you DO NOT want to do, is try to “survive.” Don’t sacrifice your rep because you know in your head you still have x amount of reps left. A set of 12 is really 12 sets of 1 rep, so make every rep count and be PERFECT. If that means taking a 5-10 second break in the middle of your 12 rep set, then so-be-it, but FEEL THE MUSCLE YOU ARE ACTIVATING.

Taking those principles into my training the last few weeks has left me more sore than I’ve ever been in my life…and my training time is literally cut in half. Love training and love learning 🙂

E-mail me your questions/comments!

Moving Forward

Life has been quite the whirlwind these past few weeks. I have to say, it’s been rough for my personal life, but it happens.


I got sick last Wednesday and didn’t lift again until Friday. I wasn’t getting better so took Saturday and Sunday completely off training. I was back at it on Monday of this week and feeling great 🙂 My butt, hammies, and triceps are currently sore and I’ll be hitting back/biceps hard tomorrow.


I lost 6 pounds while being sick, but my eating is finally back to normal and my appetite is back. It’s funny, I’m eating more carbs and doing less cardio than I’ve done in a long time, but the heavy lifting and the fact that my body has fuel is making me progress really well. I’m happy and feel good about everything. Still no show-dates lined up, but at the moment, I can’t even imagine stressing about a show. Family drama + relationship stuff really takes a toll on a person. Especially when it all happens in the same week 😀

BUT, I’m hanging in there. I rely heavily on music to get me through pretty much everything, but especially when I hit rough patches.

This week: 

Simple Man by Lynrd Skynrd(and my favorite cover by the Deftones)

“Troubles will come and they will pass.”

Let it Go by Depswa

“When you love something enough and you’ve done all that you can if there’s one thing I have known and learned first hand sometimes you have to just let it go”

These songs make me feel at peace. I sound a little nutty saying that, but its da truff mang.


So I’ll do some Q & A…….


1. If you could vacation anywhere in the world, where would you go and why?

Hard to pick just one place, but I’d really love to go to Alaska for a good month or so and really see everything.

2. What is your biggest fear/phobia?

Not being happy.

3. What is your favorite album of all time?

I’m a music junkie so this is tough, but Dark Side of the Moon on a record is impossible to beat.

4. Would you recommend the last book you read to a friend and why?

I don’t remember the last book I read(it was just a few months ago, but can’t remember what it was) I mostly read exercise/health based articles cuz i’m a nerd like that. and yes i’d recommend doing that.

6. Name a celebrity that you hate for no valid reason.

Kristen Cavalleri and Megan Fox.


7. What is the worst date you’ve ever been on?

Hooters then a pool hall. I actually would have had fun if I wasn’t with a total doosher.

8. You’re at a multi-level shopping mall and someone is chasing you. Do you jump over the railing to the lower level to get away from them?

Yeah, and then I pull out my go-go gadget helicopter to save me from death….


1. The line from any song that always "gets you". I.e. makes you smile, tear up, feel some emotion, etc.

“Troubles will come and they will pass…” Simple Man by Lynrd Skynrd and also love the cover by Deftones

2. If you could choose any other name than your own, what would you choose?

None. i’m cool with my name.

3. Everyone has their hang-ups and being able to admit those, I think, shows a sign of strength and not weakness. What is your biggest weakness and what do you do to work on it?

My biggest weakness is being a giant flake. But i guess on the plus side at least I can admit it….

4. On the other side- what’s your most positive attribute?

I work hard for what I want.

6. If you could dedicate a song on the radio to anyone right now what would that song be and to whom?

The radio sucks ballzitos.