Posts written by Michael J. Mahony

What's on my mind today?
If you look carefully at the Day 29 photo above you will see that I am starting to build mass in my arms, shoulders and lats.  I point this out not to brag, but to show you, the reader, that High Intensity

I strongly suggest that if you want to build mass and burn fat, investigate this technique.  Get some lifting time under your belt and then give H.I.T. a try.  The workouts are short, but extremely intense.  I actually use an electronic metronome to time my lifts.

This little gadget is awesome!  I can even use it with headphones if I want (in case the gym is extremely loud).  I follow the beat pattern that it gives off (it is currently set to a 3 second cadence) and that gives me the intensity I need in my lifting workouts.

The only tweak I've made to nutrition along the way is to really pay attention to the protein intake.  That is the one macronutrient I am being extremely cognizant of.  If I am supposed to take in 340 grams in a given day, I make sure I hit that mark.  That seems to be working for my body as I am already seeing noticeable gains in such a short time.

If you are looking for a routine that will build mass, the H.I.T. program is it.  I have seen numerous pictures (before and after) of people who have used this exact routine and the results are nothing short of amazing.  The thing I am watching right now is how long the progress will continue.  I am sending my workout log to Carlos DeJesus on Saturday.  He will review it and make recommendations so that the progress will continue. 

With that said, I would again like to thank the inventor of the Quad Blaster, Carlos DeJesus, for his mentorship and his assistance with my training regimen.  He is extremely supportive, reading this blog daily and giving me private encouragement.  Along with the support of my fellow Shredders, Carlos has kept me motivated through some difficult times in my life.  He and I have spoken about bodybuilding as well as a relationship with God.  He has given me a vision as to how those two things go together to help me build the mass I am looking for.  This mission isn't called “Getting a little bit bigger” it is called “Getting REALLY Big” and Carlos has taken that title seriously and is helping me to get really big.  Thank you, Carlos, my good friend.

Mission 2, Day 29: Fun day

Until tomorrow…GET BACK TO LIFTING!

What's on my mind today?
Yesterday I discussed the principles behind H.I.T.

Yes, when we workout with intensity we increase our muscle mass.  When we increase our muscle mass we burn more fat.  With the increased muscle mass we increase the size of our engine.  This, my friends, is known as the larger engine theory.

Today was my 5th H.I.T. workout and progress continues.  Some comparisons:

	9/8/2008	9/17/2008
Thigh Extension	155 x 12	175 x 12
Thigh Curl	140 x 9	145 x 8
Calf Raises	270 x 12	275 x 15
Squat	175 x 12	195 x 11
Quad Blaster	30 x 15	35 x 13
Pull over	50 x 8	55 x 9
Bench Press	155 x 6	155 x 9
Pull down	150 x 8	150 x 12
Overhead Press	115 x 6	115 x 10
Cable Seated Row	150 x 8	165 x 10
Dips	BW x 9	10 x 10
Curls	45 x 12	65 x 9
Triceps Pushdown	80 x 9	90 x 12
Laterals	25 x 8	25 x 12
Deadlift	225 x 6	245 x 8
Shrug	225 x 5	245 x 8
Forearm	30 x 12	75 x 6

There has been progress on every single exercise.  What amazes me personally is that this is after only 9 days of working out and only 5 actual workout sessions.  I will admit that I figured I'd get some progress, but I never imagined it would be this good.  I was concerned about overtraining and worried that I would fall into that category almost immediately.  Instead, my body is responding to the load I am placing on it.  The 3 second cadence on each exercise makes that exercise much tougher than it would be "normally" and that adds to the intensity of the workout.  I can also tell you that I've added some mass to my frame and that was the entire reason for doing this routine, so I am happy in that regard.  Another side benefit that I've discovered is that by working my forearms, my grip is getting stronger.  That is manifesting it
self in better deadlifts.  I can't wait to see what my 1 rep maxes will be on squats and deadlifts after 12 weeks on this routine.  Carlos has given me a great formula for bodybuilding success and I plan to work it to the max.

Mission 2, Day 28: Unexpected events bring expected results

Until tomorrow…GET BACK TO LIFTING!

What's on my mind today?
As most of you know, I am working through a workout plan designed by Carlos DeJesus.  This plan utilizes the HIT principles of lifting.  While you can easily look this up on Google, I figured I'd take the time today to explain the principles in a simple way.

The key element here is the recovery.  You have to pay attention to your body and be sure you have fully recovered before you do another workout.  That part is essential for growth to happen.

Mission 2, Day 27: There's no comparison

Until tomorrow…GET BACK TO LIFTING!

Week 2 of HIT started well.  I raised the weight on 8 of 17 exercises.  I increased my reps on 8 of 17 exercises.  There was just 1 exercise (lat pull downs) where I did not beat my previous workout.  I've noticed that on a given day the exercise can stall at a certain level, but the next time in the gym I manage to see an increase.  I am starting to think that this means the particular muscle group is not full recovered.  It is an interesting phenomenon.

Mission 2, Day 26: Do you hear that sound?

Until tomorrow…GET BACK TO LIFTING!

What's on my mind today?
Today was a rest day for me, but it wasn't especially restful.  I went to a youth hockey game where I act as equipment manager for the team.  This team has a bunch of talented young men on it.  The problem with the team is that they are new to the level of hockey they are playing and therefore, they are getting pushed around in the early stages of the season by more seasoned teams.

As I sit on the bench with these boys during the games, one thing has become evident–they give up too easily.  They have lost two games in a row now.  The first one was 6-0 and the second was 10-0.  In both games the score after the first period was 1-0 and both games looked like they would be close.  What happens is this group of boys gives up after the second goal goes in.  They forget what they've been taught.  They stop doing the things they were doing in the first period to keep it close.  They have no heart.

That's right, they lack the heart to get the job done.  They have already started fighting among themselves.  They are blaming each other for the losses rather than focusing on what they, as an individual contributor, can do better.  They are forgetting that the team only does as well as its weakest member. 

This is a common problem in all situations.  You, as a person trying to lose weight and transform your body, only do as well as your weakest area of discipline.  It is the heart and desire that you show that carries you forward.  Your inner desire will propel you to great victories.  That's how success is built.

Mission 2, Day 25: Off track

Until tomorrow…GET BACK TO LIFTING!