Randomness From Around The Web
June 9, 2011 by danny · Leave a Comment
From facebook, to twitter, to YouTube, to blogs, I usually come across some great information that I think you all would benefit from. Here are four random topics that I have contributed to, or run into via the wonderful world wide web…
1) My good friend Sarah Hoffman, posed this question on FitStudio’s facebook page; “I’d love to have a great conversation about the USDA’s my MyPlate. What are your thoughts on it?! Good? Bad? Agree? Disagree?”
My response …
“I think it’s a step in the right direction, but still nowhere near perfect. I agree that healthy fats should be added. But most important to me, FOOD QUALITY IS NOT DISCUSSED. For example, “grains” – I think of grains as oats, quinoa, etc., whereas the average person that doesn’t study this stuff for a living may say, “I need to add grains huh? Cool, I’ll start my day off with a bowl of Cinnamon Toast Crunch.” After all, it does say “whole grains” right there on the box.”
Let me know if you agree or disagree with any of the above? I’m here to help make the world a mo’ healthy, mo’ buff, and mo’ sexy place. So if you like the info that I’m putting out, I’d appreciate it if you share my blog with your friends and family. Ya’ll have a great night! I’m out for now…
Processed Meat, Big Arms, and What’s In Your Toolbox?
June 5, 2011 by danny · Leave a Comment
I actually meant to send this out awhile ago, but with the arrival of the twins I’ve been just a little busy. Holy poop! Holy middle of the night crying! And holy cuteness… all factors keeping me EXTREMELY busy.
Below are a few good blogposts for you to check out…
Dr. Bowden is one of my favorite nutrition experts. In this post, he talks about red meat and why it is actually GOOD for you, as opposed to the devil of the world that many make it out to be. The flawed studies on red meat has led to a bunch of misinformation. Meat that is highly processed (coming from large factory farms) is WAAAY different than meat that comes from grass-fed cows. In the end, the studies should NOT lump processed meat and grass-fed meat in the same category.
I think of it like this; Kool-Aid is not good for us, we know that. Since kool-aid contains water, does that mean we should avoid water? I think not. Get rid of all the sugar, and you are left with good, healthy water. Same thing with meat; get rid of all the processing in some of these meats, and you’re left with a food that has many benefits. Check out Dr. Bowden’s as it goes into more detail than my brief summary…
Processed Meats: What’s Inside May Kill You – by Dr. Jonny Bowden
Many coaches/trainers are not big fans of direct arm work (i.e. curls for the girls and tricep pushdowns). Now, I too get frustrated with those dudes that spend 75% of their time doing concentration curls RATHER THAN the big-boy movements like deadlifts, push-ups, chin-ups, and squats. BUT, if you want bigger arms, you better be doing some direct arm training. Right Jason? …
My Take On Direct Arm Work - by Jason Ferruggia
This one is a older blogpost by me. One of my biggest pet peeves in this field is when someone says that they are a “TRX guy” (or whatever piece of equipment they choose to define themselves as). Those that do this – stupid, just stupid…
Tools In Your Training Toolbox – by me
Hope you all have a great Sunday!
Don’t forget, if you haven’t done so already, connect with me on facebook and twitter.
Achieving Your First Chin-Up And The Twins Have Arrived!
May 28, 2011 by danny · Leave a Comment
I’m in the hospital as I type this, taking a break from daddy-duty. If you didn’t hear already, we had two beautiful babies delivered yesterday morning at 8:02 and 8:03 a.m. Capri Robin McLarty and Daxton Grey McLarty. One boy and one girl… EXACTLY what I wanted. We are so happy – what an amazing experience!
Now, onto chin-ups. Not many females are capable of achieving a chin-up. Whenever I do see a lady doing chin-ups (and this is not often), it always impresses me. To learn the chin-up progressions that I use with many of my female clients (and many males as well), check out this article that I did for Zen to Fitness… Achieving Your First Chin-Up.
Now, back to babies 
…
Babies Are Coming – Last Chance Workout
May 25, 2011 by danny · Leave a Comment
We are only 2 days away from our scheduled C-section. And I can’t wait to find out the sexes (twins if you haven’t been following), I can’t wait for Shondra to stop being so uncomfortable, and I can’t wait to meet them. Because of the craziness that is about to enter my world, I plan on taking a few days off from training – although I am going to bring my Superbands to the hospital, so I can get a few sets of push-up, curls, and a little glute work in.
But that will most likely be nice and easy, just to get the blood flowing, and give me a reason to move around. My ADD will be working in full force as I can’t sit for more than 22 seconds without going crazy.
Due to the fact that my training will be taking a back seat for the next week or so (or the next 18 years or so 
), I kicked the crap out of myself at yesterday’s training session. And plan on doing the same today. Training to failure on a consistent basis is usually not the best idea. Here is what I consider training to failure; when you literally can’t get another rep; when you have to start to use “body english” to finish the set; when you have to reduce the range of motion to finish the set. A summary of my thoughts on training to failure…
-consistently training to failure can lead to a decrease in performance
-consistently training to failure can increase the chances of injury
-consistently training to failure can lead to overtraining (if not the true definition of overtraining, it can at least hurt performance and in time, make a person NOT feel motivated to hit the gym)
-training really close to failure on the last set of an exercise can be a good thing, but be careful not to over do it.
-training to failure on occasion can be a good thing, and help “toughen” a person up (but again, be VERY careful not to over do it).
-there is a bit more “wiggle” room in training to failure with “isolation” exercises like biceps curls, compared to big, compound movements like squats. In other words, it will be easier to recover if you have a couple sets of ALL-OUT curls, than it would be to have a set of two of ALL-OUT squats (plus the chances of injury are lower with the curls).
Last Chance Workout
Yeah, I know. That is what they call it on the Biggest Loser. Overall I am not a big fan of that show because 1) quite often I think the exercise selection is atrocious for an obese person, and 2) The “motivating” techniques used often border on belittling.
But, if you watch the show, I get it – it does have some entertainment value. With that said, here is my last chance workout from yesterday…
Put 10 minutes and the clock and get as much work in as possible before the 10 minutes expires…
A1) Incline DB press with about a 10 rep max (RM), Dips (parallel bars)
A2) Reverse Grip Curls, EZ Bar Curls
I performed the incline press and reverse grip curls for the first 5 minutes, and Dips and EZ bar curls for the second 5 minutes. Take a minute or so break, and then…
Put 10 more minutes on the clock and did this…
B1) Wide Pull-ups, Chin-ups, TRX Inverted Rows
B2) Seated Calf Raises
I performed a couple sets of pull-ups, 1 set of chin-ups, and then the remainder of the time performed TRX Rows. Seated calf raises were performed the entire time. Once again using about a 10 RM.
C) Lateral Raises – 2 X 10-12
Let me tell you, this was VERY tough due to the fact that I took a number of sets close to failure. The reason for this? Because I am about to take a little time off, I am finishing up the week “overreaching.” Today’s leg workout will be similar. If you know you are about to take a little break (i.e. you are about to go out of town on vacation), this style of training can be beneficial. But again, do NOT abuse this very intense, training to failure thing… it will catch up to you!
I may be blogging in the middle of the night in the hospital if I can’t sleep or whatever. But then again, I may be craving any second of shut-eye that I can get. With that said, I may or may not being seeing you soon. Happy training…
Preparation For “Beach Season”
May 23, 2011 by danny · Leave a Comment
With Memorial Day, trips to the beach, and pool parties right around the corner, it’s time to get lean. I’ve spent the last ~ 6 months trying to add a few lbs of muscle, even if it meant I added a little fat in the process. But, my mind-set has shifted – now is the time to shed any extra body fat in attempt to let the muscles show through. If you’ve been reading my work for any period of time, you know that I am the guy that has a VERY difficult time adding size, but can get lean relatively easily. So I’ve only just had to make a few simple adjustments. Simple as in; simple in theory, difficult in practice. To get lean, all I have to do is decrease my calories a touch and maybe add in a little cardio (if I am strict enough with the nutrition, I really don’t need any cardio, unless I’m trying to get uber lean).
But this is still difficult because like most any other human being out there, I’ll be craving pizza, desserts, beer, etc. I find that I crave this stuff less when I can have it – like during the winter months when I’m trying to add a few pounds. Don’t get me wrong, I still eat mostly clean in the winter, just not as clean. But when I’m trying to get ripped and eating really clean, I seem to crave some of the foods that I mentioned above. Like the song says: “You can’t always get what you want…”
I’m no robot, so I will make sure to enjoy life and treat myself to a beer(s) and pepperoni pizza from time to time. But I just have to “pick my spots,” making sure my “cheats” are few and far between. After all, goals and behaviors must match, right!
As you can see in the picture above, my abs are showing, but I have a little excess flab to remove. So, that is my goal right now: get as lean as possible without muscle loss. It’s going to be extra challenging since our twins are about to enter the world. Sounds like a good challenge though. And who doesn’t like a good challenge!
Below is what my nutrition looked like yesterday…
-Oatmeal + Blueberries + Protein Powder + Almond Butter + 1 Fish Oil Capsule
-Ground Turkey + Sweet Potato (just a little bit) + Broccoli
-JayRobb Bar
-Beef + Sweet Potato + Broccoli + 1 tsp liquid fish oil (I’m currently using the orange flavored by Carlson)
-Beef/Chicken + Broccoli
-2 pieces bread (sprouted grain) + almond butter + chicken + 1 scoop “Superfood” (a veggie/fruit powdered mix)
-Steak + Cauliflower
Oh yeah, a ton of water all day.
I try to make sure my beef is grass-fed as much as possible, and I buy organic fruits/veggies as much as possible as well. And by the way, this was a non-training day.
I can get away with eating a decent amount of carbs/cals and still get pretty lean. But as June approaches I will probably reduce them a touch. And probably increase my cardio a bit. You know, from once every 4 months to one every week or two.
That’s about it for now. You all have a great day and go stock up that kitchen with healthy foods, as preparation may be the biggest key in getting that sexy beach body!
If you haven’t done so already, connect with me on facebook, twitter, and YouTube (I add new videos almost every week). Just scroll up and click on the icons on the upper right hand corner of the page.
My Leg & Ab Training Session from Yesterday…
May 19, 2011 by danny · Leave a Comment
I thought I’d share with you my leg and ab workout from yesterday. If you read my blogpost from last week, you’ll recall that I am generally not a big fan of random workouts. But due to the fact that our babies are due any day now, and I never thought we’d make it this far (today is exactly 37 weeks, which means full term!), I didn’t get into a new training block as I figured it would get cut off 1/2 way in. I thought I’d be in the hospital for daysssss by now. So, here yesterday’s “random” leg/ab workout…
A) Hip Thrusts – 3 X 8-10
B) Walking Lunges – 3 X 10-12/leg
C1) 1-Leg RDLs – 3 X 10/leg
C2) Foam Roller Supine Torso Holds – 2 X 30 seconds & Dragon Flys – 1 X 10
D) Jump Circuit consisting of 10 Jump Lunges (total – 5/leg), 10 Jump Squats, 10 Reverse Lunges (total), and 30 squats … quads were ON FIRE!
Overall, the volume is pretty low. I have kept it this way because of the increased chances of extreme soreness when you do random workouts (again, a big reason I’m not a fan of random workouts). For the last 5-6 lower body (or full body) workouts I have done a squat (usually back squats) and/or a deadlift variation (usually trap bar deadlifts). So I thought I’d take a little break from those on this day. I captured one of each of the above exercises on film (except for the dragon fly), so here you go…
.
… and today my ass and hamstrings are killing me! Damn it!
Random Training Sessions vs Planned Training Sessions
May 10, 2011 by danny · Leave a Comment
Most people that have read my work and/or that have worked directly with me, know that I typically like to have a pre-determined plan going into my training sessions (and for my client’s sessions). Random training, where you just walk into the gym and “wing it,” has some definite drawbacks. At least in my eyes. Don’t get me wrong, there have been many trainees that have taken the wing it approach and gone onto have great physiques. For most people however, I believe working off a pre-planned workout to fit your goals/needs gives you the best opportunity to reach your goals.
I write up programs into “training blocks” that usually last 4-weeks (written up prior to day 1 of starting the program). The advantages here are…
- it allows you to track progress and gives you motivation to build on your numbers from week to week
- if you are newer to training it helps you more quickly determine what weight to use on weeks 2, 3, and 4
- it gives you enough time to stay with a movement and improve your form with that movement (if you randomly do a technically challenging movement, and do not perform that same movement again for a couple months, it will be very difficult to make progress with that movement)
- it helps to keep soreness down
Above are some of the main reasons that I like to work off a pre-written training plan. And just so you know, I am a BIG fan of “cybernetic periodization,” (going “by feel”). After all, if my program says 3 sets of 6 for chin-ups but I just feel UNREAL that day, I give myself the freedom to add a set or two. So, I like to work off of a program, while giving myself (and again, my clients) the option to slightly modify where necessary/optimal. If you want to get more of my thoughts on periodization, check out this older post – Some Thoughts on Periodization.
For this post, I want to talk about the last bullet point that I made above; “it helps to keep soreness down.” For anyone that works hard, some soreness is inevitable. When you switch to a different exercise and/or a different rep scheme, soreness is quite often going to be there. For example, if I haven’t done RDLs for awhile, my hammies are usually sore for 3-5 days. When I repeat that exercise on week 2 of the program however, often times I am not sore at all. Remember, soreness does NOT equal results. Those that go out of their way to be sore (by always adding more sets and/or tourcher techniques, and random workouts are the norm), usually spend more time recovering, and less time working out. Even if they workout frequently, performance can be greatly impaired.
I finished my last training block about 4 weeks ago. After that program I decided not to write up my next block because my wife is due to deliver babies (yes plural, as in twins!) any day now. At the time where I usually would be putting the finishing touches on my upcoming program, I decided that I didn’t want to get a week into it only to have to stop and take a break for the babies. I figured that I would wing it for a week or two, get situated to the babies while helping take care of my wife, and then get back to writing up my new programs every 4 weeks, like usual. Well, here we are about 4 weeks later, and those babies are still cooking – which is a good thing. They are already behaving look a good boy and girl, or a good boy and boy, or a good girl and girl. Who knows? We decided not to find out the sexes, should be a FUN day in the delivery room!!!
Where was I? Oh yeah, my rare random training phase. How do you think this has been going for me? Pretty damn bad! I am sore pretty much everyday of the week (not fun). But that’s what often happens when you just walk into the gym, throw a workout together, and don’t allow your body time to adjust to the program from week to week. My motivation to train isn’t as high as usual, and due the constant soreness, my performance is down.
If this sounds anything like you, I hope this motivates you to get on a plan (a “training block”) and stick with it for ~4 weeks before jumping onto the next program (hopefully one that builds on the previous training block). My always sore glutes, pecs, hamstrings, and triceps are constant reminders that all this randomness is not the way to go. I’m really looking forward to getting back to my pre-planned training programs!
Fat And Where It’s At…
April 21, 2011 by danny · Leave a Comment
Our society went low-fat in the 80’s and diabetes became a disease that swept the nation. Low-fat this, non-fat that, more carbs here, more carbs there. That is one way to sum up the diabetes problem (along with other health related diseases). But of course, there is more to the story than: decreasing fat and increasing carbs = diabetes. Don’t get me wrong, I am NOT anti-carb at all! Like America always seems to do, we took this to an extreme (eat as low fat as possible and the majority of calories we consume should come from carbs). While this is old news and most people in the nutrition/fitness/health game now realize that we should include more healthy fats and less processed carbs, I don’t think the message has completely gotten out to the masses.
More times than not, when I have a new client come into see me to talk nutrition for the 1st time, I get the inevitable: “when shopping I make sure to get fat-free or reduced fat products as much as possible.” Fat has many benefits. Yes, fat has more calories per gram (9 cals) than protein and carbohydrates (4 calories), so we need to keep that in mind when consuming fat. But it’s not ALL about total calories (although still important). The quality of calories consumed is a huge piece of the puzzle.
Below, I’m going to look around my house and let you know what healthy fats are currently in my place.
-Nuts: Almonds, Pecans, Walnuts
-Fish Oil Capsules – I recommend getting about 2 grams of combined DHA/EPA per day
-Butters: Natural Peanut Butter, Almond Butter, Cashew Butter, Butter (Organic Valley Pasture Butter)
-Organic Extra Virgin Coconut Oil (We cook with this a lot!)
-A package of ground flax seeds
-Extra Virgin Olive Oil
-The fat that comes from the food in my fridge… grass-fed beef and organic free-range eggs. I no longer eat just the egg white and suggest to all my clients that they eat the whole yolk as long as it comes from a quality source (free-range).
Now, there are definitely other healthy fats in this world, but the above list is what is currently en mi casa (is that proper Spanish? I don’t know, it’s been awhile for me ).
Below, I’m going to copy and paste a portion of what nutrition expert Brian St. Pierre had to say about full fat dairy in his nutrition contribution to Eric Cressey’s excellent product, Show And Go. As you will see, if the fat comes from a quality source, there are many benefits that you’ll be missing out on, if you go fat-free or reduced-fat.
NBA Playoff Predictions – 2011
April 15, 2011 by danny · Leave a Comment
This should be a great post-season. For the first time in a long time, there are legitimately a handful of teams that are capable of taking home the trophy. My good friends and NBA experts, Jeff Rinaldi and Matt McKenna break it all down. So let’s get to it!
Danny: I’ll start it off with you Jeff. Do you see any upsets in round 1 in the East?
Jeff: Well, I know one upset that WILL NOT happen and that is the dirty Pacers over the Bulls. Stern should think about folding the Pacers. I usually wouldn’t say this but the Bulls should go ahead and look to round 2. I seriously think the Knickerbockers are going to give the Celtics all they want. The Celtics better look out.
Danny: McKenna, your turn. Let’s take a look at the West – any 1st round upsets?
McKenna: I actually have two of them although beating Dallas in the first round is kind of a yearly tradition now isn’t it? I do like Portland though. They are athletic, deep, and just pose tons of match up problems for the Mavs. Kidd couldn’t defend me and rebounding could be an issue so the Blazers are my first pick. To me that isn’t a long shot (Insert Greg Oden joke here). The other upset is the Grizz over the Spurs. The Spurs are prime for a first round exit, they are old and have the potential to have injury issues as soon as the tip goes up. They also know they aren’t as good as either of their second round opponents and certainly won’t beat LA, so why prolong getting embarrassed by a good team. So married men keep an eye on your wives because a little French horn-ball will be on the loose earlier than normal this season.
Danny: Why you gotta do TP like that?! We’ll get to your finals predictions later. For now, give me one team out of each conference that is *capable* of making a deep run even if this team is not your first choice – or the “obvious” choice.
McKenna: I hate to do this Danny but the Magic terrify me and I think they can beat the Bulls. If they are knocking down jump shots and Howard is willing to break a sweat they will murder the Hawks and beat the Bulls in six. Nobody can keep Howard off the boards and once the game slows down in the playoffs controlling the boards is key.
Danny: You’re right, the Magic can be scary. But I’m not worried, just like nobody on the Bulls (or in the league) can slow down Howard, nobody on Orlando can slow down Asik… face!
And Jeff, any surprises?
Jeff: The Pacers! Just kidding. Dreadful team. I like the Thunder to get rolling and knock out the Spurs in round 2. Westbrook and Durant can carry that team. The whole West better look out.
Danny: And who do you think it going to make it to the conference finals, and fight for the right to go for it all? Let’s start with Mr. Rinaldi.
Jeff: Bulls vs Heat. Thunder vs Lakers. Chalk it up!
McKenna: I like the C’s and the Magic in the East. I’m hoping I’m right because if it’s the Bulls I won’t sleep for a couple weeks because Rose is terrifying. In the West I like the Lakers and OKC. I could even fathom the Blazers knocking off LA but Kobe, the most hated man in my household (tied with ARod of course) would never let me enjoy the playoffs.
Danny: Spoken like a true Bostonian! Time for the moment we’ve all been waiting for: who plays in the finals, and who takes home the hardware?!?
Actually fellas if you don’t mind, I’ll get things started…
I really don’t want to do it, but I guess I’m going to have to go with the Lakers. I still think they’ll be able to turn on that switch. Kobe is close to his last leg (last leg of dominance, that is), but I think he still has another year or two of great playoff basketball left in him. Odom has been really good this year and of course they still have Gasol and a much improved Bynum. Onto the Eastern champs… Da Bulls! I know you think I’m being a homer here (and I probably am), but I have really loved this team from the start. When the pieces starting to fall into place this summer, I knew it would be a great year. We (yeah, I’m part of the team) have shooters, scrappers, bangers, defenders, scorers, and of course, Mr. MVP! Believe it or not, I really think that Luol Deng is the “X-Factor.” When he plays well, the Bulls are the best team in the NBA. If he can give us ~18 ppg and be active on both ends of the floor, I like our chances.
Mark it down, Da Bulls in 7!!!
McKenna my friend, what say you?
McKenna: Well I know this will shock people but I like the C’s coming out of the East. They are flawed but this is their last run and I think the old guard will rise up one more time. Plus the Red Sox have gotten off to a rough start so that means the city of Boston is on edge and winning in their building will be tough. I also like the way the seedings fell and I think not having to see the Bulls till the Finals, if that happens, will help. They C’s can still defend and if Rondo stops pouting about losing hid best bud Perkins, he will be seeing him in the Finals for a reunion. That’s right, in the West I’m going with the OKC Thunder! I hate Kobe and karma has got to catch up with him eventually. Re-hashing why this guy is the biggest a-hole in professional sports is unnecessary but trust me he is long overdue for some comeuppance. The Thunder have two great scorers, one who shoots threes and is seven feet tall (Durant), the other (Westbrook) will be guarded by either Derek Fisher or Steve Blake so that is favorable. Ibaka and Perk can match up with Bynum and Gasol so the match ups are going to be good and the chance for a great series has me pumped. David Stern will be crushed he doesn’t get another Lakers vs. Celtics match up but it won’t matter because once the C’s raise the eighteenth banner to the rafters the title will return home and all will be ok in the world.
C’s in 6!!!
Danny: And Jeff?
Jeff: Excellent picks guys. I think we have a re-match of 1991 with Da Bulls vs the Lakeshow. Everything is in order. Young Derrick Rose like MJ, HUNGRY for his 1st title going up against a legend in Kobe (Like Magic) with 5 rings. Da Bulls win 4-1 sending Phil into retirement questtioning his Zen crap, as the team which made him famous ends his career. Rose wins MVP of the finals and Luol Deng (agree with Danny) plays the role of Pippen..an unsung hero. This championship opens the door to another dynasty which all Bulls fans deserve with their years of loyalty.
Danny: Great job guys! It will be interesting to see how it all unfolds. I just realized there was barely a word mentioned about the Heat! Have we lost our minds? Or are they just not there yet? Readers, what do you think? Leave your thoughts and predictions in the comments section below.
My Experience With Twice-A-Day Training
April 11, 2011 by danny · Leave a Comment
I can summarize my experience in two words… It. Sucked!
Alright, thanks for stopping by, be sure to check in next time as I go over…
Ok, ok, I’ll elaborate. There was more to it than just a bunch of suckiness.
First of all, the main reason that I went to two-a-days was because I figured this may be my last chance to do some time-consuming, crazy training plan for the next 18 years. Any day now my wife is going to be popping out twins. Whenever I tell people that I can’t wait, they tell me how excited they are for me and that being a parent is such a great experience that can’t be described in words. Next I tell them that I am sooo ready for this. Then they laugh at me. Hey, thanks a lot my people! Verrrry encouraging! Ha, I know what they mean – no matter how ready we think we are, we’re never truly ready… especially with 2 babies at once. Ok, back to the training.
How To Best Set-Up Twice-A-Day Training
Strength Coach Charles Poliquin has made the following recommendations:
-Increase your training volume gradually. He suggests starting with two 20 minute workouts. Longer training sessions would be counterproductive, as you will not be able to put as much energy into your workouts and could overtax your recovery ability.
-You need to take plenty of time between workouts to achieve an optimal training effect – he suggests about 4-6 hours between sessions. According to Charles, this time spread is critical. If you use a shorter one, you will be too fatigued; and in a longer one you will negate the nervous system activation effect of the morning workout (this is known as a super compensation effect).
-This next piece of advice is what I have read from Strength Coach Christian Thibaudeau (although I *think* Poliquin believes in the same set-up): make the morning session your high intensity session (high weights closer to your 1 rep-max) and the afternoon session higher reps and/or use high intensity techniques (i.e. drop sets, post-fatigue method, etc).
The Program
Day 1: Chest and Back - A.M. Heavy (basically I never went over 8 reps and the majority of my sets were 6 reps and under)
P.M. Higher Reps and High Intensity techniques. The majority of my sets were 10 reps and up and I used the “post-fatigue method” one time for each body part. Chest example: Band Push-ups X 10 reps immediately followed up with standing cable flyes X 12 reps. Back Example: Neutral grip (palms facing one another) pull-ups X AMRAP (as many reps as possible) immediately followed up with stiff-arm pushdowns X 12 reps.
Day 2: Legs – A.M. Heavy. All I did here was two exercises – back squats for 4 sets of 5-7 reps and glute-ham raises for 4 sets of 5-7 reps.
P.M. Higher reps but I didn’t use any high intensity techniques on leg day. This day was hard enough as is!!!
Day 3: Off
Day 4: Shoulders and Arms – A.M. Heavy
P.M. Higher reps and high intensity techniques. An example here is the superset I did where I went from doing rope pushdowns immediately into v-bar pushdowns. You can use more weight with the v-bar so I did that second, but used approximately the same weight as the weight I used with the rope. This concept is similar to a “mechanical drop set.”
Day 5: Off
Day 6: Repeat program starting with day 1 again (although, I gave myself the option of taking this day off as well and repeating day 1 on day 7, depending on how I was feeling).
My Thoughts
It definitely was not easy. Like Coach Poliquin noted, “Twice-A-Day training is not raindrops on roses and whiskers on kittens.” However, I did like the fact that the workouts were shorter. I’d say that each sessions took me about 20-25 minutes to complete, not counting warm-up (foam rolling, mobility work, etc) and cool down. My schedule is conducive to two brief sessions in one day separated by 4-6 hours as I usually have a couple breaks in my day between training clients. For most people with “regular” jobs however, this would be pretty tough to pull off.
The hardest thing for me was leg day. You know when you rack the bar on your last set of squats, right? What, you don’t know that feeling Mr. Hugearmsandchestbutlegsasskinnyasachicken? Well then, time for you to man-up and work your like every now and then. What was I saying? Oh yeah, that great feeling when you rack the bar and you know you don’t have to do another squat, deadlift, or lunge again for at least a few more day! That’s the best!!! Well, imagine racking the bar and thinking; “Damn, I have to come back and do this again in about 4 hours?!? ” Those were some loooong days!
Overall, I’m glad it is over but I am glad I tried it. Next, I’m onto a bunch of “random” workouts, which is rare for me. But I don’t want to get into too much planning, as the twins are about to take over my life! Wish me luck!
