My Training Day – 9/25/11
September 26, 2011 by danny · 2 Comments
I thought I’d share my workout from yesterday with you all. Since moving back to Illinois, my workouts have been pretty random, as the craziness has continued. You know… the twins getting up in the middle of the night about 22 times, every night; networking with the locals about job opportunities; adding equipment to my basement gym; stuff like that. BUT, my squat rack just arrived, and I am PUMPED. So, I’m ready to get back to my usual training regimen, where I write up my program in “training blocks.” I definitely prefer to train this way. But sometimes life REALLY gets in the way, and you have to do what you have to do, just to get SOMETHING in, when it comes to training. For more of my thoughts on random training sessions vs planned training sessions, check out this older blogpost that I made.
Alright, onto the video from yesterday’s training session…
The sets/reps looked like this…
A1) Snatches – 3 X 3-5
A2) Fillers (stretches/mobility work for all my “tight” areas)
B1) Bent Over Rows – 4 X 8-10
B2) Bulgarian Split Squats – 4 X 8 per leg
C1) Incline Press – 4 X 8-10
C2) Curls – 3 X 8-10
There is something about seeing bumper plates that just makes me want to do the Olympic lifts. I did snatches today, and for my last workout, I did hang cleans… fun to get back to these lifts, as it has been awhile. And by the way, Hononegah High School’s weight room (my old high school) is UNREAL! They did a GREAT JOB of putting it together… a bunch of squat racks, trap bars, barbells, dumbbells, sleds, chalk, etc. GREAT STUFF!
Alright, off to watch my dad put together the squat rack! I’ll add some pictures of how my “home gym” is coming along real soon.
Have a great Monday!
Changing Exercises Isn’t Enough
September 19, 2011 by danny · Leave a Comment
Here’s a look back at an article that I wrote sometime ago. In case you missed it when it was originally published, give it a look. I think it’s a great reminder for many people that are still stuck in the 3 sets of 10 reps at every training session, rut.
Changes Exercises Isn’t Enough
Too many people in the gym get caught in a rut. A typical trainee has been doing 3 sets of 10 reps with the same exercise for the last 5 years. This is a sure fire way to get burned out. Number one, performing the same exercise over and over and over again becomes really boring, really fast. And number two… KEEP READING
Things I Like (or maybe even LOVE)
September 14, 2011 by danny · Leave a Comment
If you read yesterday’s “Things I Hate” post, you know I had good reason to be a little moody. Well, last night I got better sleep and am in a better mood today. So it’s time to change gears to the positive. Things I like/love…
#1) The pump. All of us guys that make training a big part of our lives have a little meathead in us. I’m no different. It feels great to get after it and see your muscles temporarily swell up. Just don’t make “chasing the pump” too big of a goal in your sessions. Lifting heavy (with good form) will pay big dividends – it will allow you to lift more weight when you do your higher rep, “pump sets.” Again, the pump will happen, just don’t make getting a good pump the sole purpose of your training session.
#2) Watching a girl throw some BIG weight on the bar and seeing her getting pumped when she hits a PR (Personal Record). Here is one of my former clients Coco (I trained her in California before I moved back to Illinois), hitting a PR of 300 pounds on a “rack pull.” …
And what do you know, she still looks as feminine as ever. i.e. heavy weights will NOT turn a female into a dude.
#3) Da Bears! Great start to the season. Now, I’m not saying that they’ll go 16-0, but I loved what I saw in week one. (although they’ll probably go 16-0 
)
#4) The WHOLE egg, yolk ‘n all. In short, a lot of the nutritional benefits come from the yolk. So do NOT throw out your yolks. For a more complete report on why I prefer the whole egg over just the whites, check this out… “Are Whole Eggs or Whites Better for You?”
Also, check out BSP’s blogpost on, “The Best Eggs”
#5) The grocery store bill in Rockton/Roscoe Illinois compared to San Ramon/Danville California.
#6) The Jim Rome show.
#7) People who choose exercises that are VERY difficult; exercises that test your wo/man-hood; exercises that make you wanna cry; exercises that build character like no others. For example, Anderson Front Squats…
Yep, we all like performing curls for the girls (I’m no different, see #1), but sometimes you have to man-up and KILL IT with the most difficult exercises even if they are not as fun!
#8) The lacrosse ball. By now, most people have found out just how beneficial a foam roller is (if not, get one and use it daily – life changing!). To take it a step further, get a lacrosse ball (tennis ball is cool too) and use it to hit the areas that the foam roller just doesn’t “get at,” like the LAX ball will (namely the hip flexor area, glutes, calves, feet, pecs, upper back/rear delts).
Here’s a good blogpost with all the benefits of “self myofascial release”
#9) My dad’s Swedish Pancakes! I haven’t had them yet since returning home, but I can’t wait!
#10) Sleeping babies!!!!!!!! I’m only on #10 but I’ve had to stop to go “tend to them” 47 (ish) times so far. Hush little baby don’t say a word, daddy’s gonna……..”
#11) This picture of my wife on the day we got married…
#12) Eric Church
#13) Jay-Z
#14) Justin Bieber, err, ah, um, I mean Pearl Jam
As you can see, when it comes to genres of music, I don’t discriminate.
#15) The fact that my brother (Chad) made a highlight video of me on my birthday…
#16) A protein shake made with; chocolate whey protein, almond butter, water/ice, Superfood (veggie powder), and organic blueberries.
#17) The first beer I consume after not drinking for a month. You should try it, it makes it taste so much better and THAT night much more fun; saves you money; your 6-pack doesn’t turn into a keg; tests your discipline, etc etc. Join me in the, “pick my spots,” lifestyle.
If you have any likes/loves that you wanna share, let me hear them.
That’s all folks!
Things I Hate
September 13, 2011 by danny · 2 Comments
It’s 3:52 a.m. right now and I’m up tending to both babies. Their crying just woke me… AGAIN! I’m feeling a little ornery right now, so I decided to vent and share, “Things I Hate.” I just gave them each a bottle, so for the time-being they are happy and I have a few minutes to get a few things off of my chest…
Things I Hate
#1) Guys that have big upper bodies, but legs that resemble Spongebob’s. C’mon dude, real men squat, deadlift, perform lunges, etc.
#2) People that spend months putting together the “perfect” workout plan, yet don’t move an inch ’til they get it juuuust right. There is no such things as the perfect plan guy, so in the meantime, just hit the weight room and get SOMETHING done!
#3) Celery
#4) People that don’t re-rack their weights.
#5) People that walk REALLY slowly across the street (when I’m driving the car). I get that you have the right of way, but c’mon, pick up the pace juuust a touch please. Pretty please?
#6) The fact that the first question out of a guy’s mouth is ALWAYS, “how much ya bench?” There are other exercises, you know. See #1.
#7) The fact that the ref that goes to the replay booth has to a) stop and tell us what he is going to review, THEN b) run WAY over to the replay booth, THEN c) run all the back to the field of play to announce the result of the play. Why doesn’t another ref just describe what they are looking while the other ref goes and checks out the verdict? C’mon NFL, be more efficient with your time (ok, I have patience issues).
#8) Red lights. I CAN’T WAIT for the light to turn green! (again, I need help – I’m more antsy than a 1st grader).
#9) Women that are afraid to move from the 8 pound dumbbells to the 10 pound dumbbells because they are afraid that they are going to get too big. C’mon, throw some weight on the bar, your curves will thank you!!!
#10) Mosquitos! My move from California to Illinois has brought mosquitos back into my life. Nope, still not a fan of those little bastards!
#11) People talking on their cell phones… DURING their sets! What a joke!
#12) Snakes
#13) High rep squats. If you’ve ever busted out a set of 20-25 rep squats and really gave it your all (full ROM!), you’ll know what I’m talking about!
#14) The fact that reese’s pieces are not good for us. Damn! I shared a pack the other day with Carson and said a little prayer afterwards; “God, if you could grant us one thing, please make reese’s pieces healthy.”
#15) People that use their right hand on the left side of the hoop to finish lay-ups… when they are practicing. Don’t your realize that every time you do this you’re missing an opportunity to get better with your left!?!
#16) When my shoe comes untied. Don’t know why, but this always pisses me off! I’m mean, it only takes me 2 seconds (I’m fast) to tie it back up, but still, it REALLY annoys me!
#17) Entourage’s series finale was only 35 minutes? What! Although I thought it was as great send-off episode, they could have at least made it an hour.
#18) High schools that place records on the wall in the weight room, yet form and range of motion are COMPLETELY ignored on “max out day.” Alex can get 92 push-ups? Really? I think not! Get your chest down to the floor on EVERY rep! Oh, and get your ass down on those squats. And by the way, you look like you are having a seizure while doing those “chin-ups.” And… the list goes on and on and on.
Alright, I’m getting really tired. The babies are sleeping again and I feel a little better now. Thanks for listening!
P.S. Yes, the twins have contributed to some REALLY LOOOOONG nights over the last 15 weeks and 4 days (who’s counting?), but they are definitely worth it…
50 Commandments, A Smarter Way, and a Great Looking Gym!
August 12, 2011 by danny · Leave a Comment
The 50 Commandments of Commercial Gym Etiquette by Bret Contreras - This is a hilarious read. But those of us that have spent any time in a commercial gym can relate to pretty much each and every commandment. There should be a handout that each new gym member receives when starting their membership at a commercial gym! 
Nick Tumminello is known for NOT settling. Here, he takes a basic leg swing and makes it more effective (and making it safer by reducing torque on the lumbar spine).
Mike Robertson and Bill Hartman just moved their gym, IFAST, to a new location. Here’s a picture of the finished product…
I think it looks great! If I end up opening a gym in Illinois I’d want my place to have a similar look - squat racks, dumbbells, barbells, and a few fun “extras” like chains, the prowler, a glute-ham raise, and some battling ropes, to a name a few.
Speaking of Illinois, I better stop the post right now as my wife is giving me the evil eye – and that means I better get back to packing…
Female. 300 Pound Rack Pull. Studette.
August 9, 2011 by danny · Leave a Comment
My client, Coco, nailed a 300 pound rack pull earlier today. She’s a studette.
That’s all.
You can also find me on facebook and twitter.
Exercise of the Week – Anderson Front Squats
August 1, 2011 by danny · Leave a Comment
This exercise is a killer… Anderson Front Squats. ”Anderson Squats” are usually done with the bar on your back. But in this version, you rack the back across your shoulders, as you would in a traditional front squat.
You can set the pins as low as you want. The lower the harder, but make sure to set them at a depth that allows you to keep form (abs tight, weight on your heels, chest tall, etc). In traditional squats, as you descend, the tendons will store energy and assist the muscles on the concentric portion (the way up) of the lift. By unloading the bar on the pins for a second, this “stretch-shortening cycle” is reduced (or eliminated if you rest the bar on the pins long enough) making it so the muscles will have to do more work. It is kind of like a deadlift in this sense – you let the bar rest on the ground for a second before going into the next rep. The big different here is that Anderson Squats are more quad dominant, whereas deadlifts are more hip dominant (unless you purposely lean forward with Anderson Squats to bring the glutes/hams into play more).
When first trying these, start off light as they can be humbling! But they are great for your quads, your core, and will help with your posture. Did I say they are great for your quads? …
Give them a try, and um, “enjoy,” as they are oh-so-fun!
My Split Is The Best Body Part Split Ever Splitted! Plus, A Sample Training Day Inside…
July 26, 2011 by danny · Leave a Comment
OR, should the title read; My Split Is The Best Body Part Split Ever Splat? I’m not sure. Proper grammar is not my strong point. What is my strong point however, is my unreal program design! If you haven’t already checked out my article, “Breaking The Rules,” but sure to do so. In it, you’ll see that I am currently using a body part split, even though my time is very limited. Usually I’d recommend full body training when life is as crazy as mine is right now (thank you twins). But I decided to break the rules, because I’m crazy like that.
Anyway, here is a sample training day of one of my current body part splits …
Sternocleidomastoid & Biceps Femoris (Short Head )Day
As mentioned above, you can read the reasons I’m going with a body part split right now even though I don’t have much time to train these days. Therefore, I won’t get into the reasons for going body part split in this post. I will however, tell you why I chose to go with the sternocleidomastoid and biceps femoris short head day… besides the obvious – and that is, because I think of and execute brilliant plans. Things that others would never be able to come up with in 100 years! Readers, PLEASE leave a comment in the comments section below. I want to hear from you; do you think I should start working on my book (Titled: “How to REALLY Break Down Body Part Splits, and Make Them Work For You”)? Or should I let the anticipation build, and wait awhile before I release the book?
Now that you all truly understand how awesome I am, let me highlight the bold points, as far as what makes this split SO effective…
-The sternocleidomastoid and biceps femoris are non-competing muscles. This allows me to go back and fourth between the two muscles so that one exercise doesn’t “interfere” with the other.
-They are relatively small body parts, so the workout is incredibly easy!
-Because the body parts are relatively small and don’t need much recovery time between sets, I can finish the workout in less than 8 minutes.
-No one else in the gym is using a similar split, so this alone separates me from the pack.
Ok, let me stop right here. I just hope no one stopped reading this blogpost before reading this line. Because if they did they’d probably think I was a bigger jackass than Steve-O!
Obviously going with a sternocleidomastoid and biceps femoris (short head) day would be pretty ridiculous (but I had you thinking that I was really using that split – didn’t I!?!). So, let me give you an example of one of the days that I am REALLY using…
Triceps + “Posterior Chain” Day
A1) Close-Grip Bench Press – 5 X 5
A2) Hip Thrust 4 sets (2 X 5, 1 X 10 and 1 set of 1-leg body weight X AMRAP)
B1) Decline DB Skull Crushers – 2 X 15
B2) 1-leg Swiss Ball Leg Curl – 2 X 15
Everyone of my training sessions takes me about 20 minutes (not counting warm-up and post-workout stretching). This is NOT my norm, but for the reasons mentioned in the article, this fits the bill perfectly for the time being!
There you go, a look into my current training program. Sometimes you have to modify your training when life “gets in the way.” Nothing wrong with that!
Breaking the Rules
July 19, 2011 by danny · Leave a Comment
I’ve contributed a few articles now to a great fitness website, Zen to Fitness. Here is my most recent…
“I’m a law-abiding citizen. I realize that rules are put in place for a reason – without rules there would be chaos. But now and then, it is perfectly fine to break a few rules. When it comes to training, the rules made by the fitness gurus are no different – there is a time a place to take these rules, and throw them out the window.
Always Train Full Body When Time Is Limited… Right?”
MUST HAVE Cookbook For The Fit Food Lover! And a Great Salad Dressing Recipe
June 29, 2011 by danny · Leave a Comment
Just like you (I’m sure), I LOVE food. Did you know tasty food can also be healthy? Most people associate healthy food with boring, nasty tasting food. Another serving of plain chicken breast and broccoli anyone? This doesn’t have to be the case. There are MANY great tasting foods that are also healthy. In our household, we use Gourmet Nutrition quite a bit. As it says on the cover; “The Cookbook For The Fit Food Lover.” There are 100 recipes in there, and the vast majority of them taste great… except for the recipes that call for tomatoes, celery, or mushrooms. I’ve always hated those foods. I wish I didn’t, because they are all healthy. But lucky for me, there are plenty of other great ingredients/recipes throughout this book.
I’ll give you a quick healthy salad dressing to try;
“Balsamic Vinaigrette”
-Extra virgin olive oil 1/2 cup
-Balsamic vinegar 1/2 cup
-Shallots (finely diced) 1/4 cup (we like to use garlic in place of the shallots sometimes – your call though)
-Fresh parsley (finely chopped) 1/4 cup
-Salt and pepper, to taste
People quite often make their “healthy” salad, not so healthy because of the dressing. Try the above dressing and you can now MAKE SURE your salad truly is healthy.
I can’t recommend this book enough. If you love to grub, but also need to eat food that tastes great, then Gourmet Nutrition is just what you need!
