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Operation Get Swole Week 1 Report

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Operation get Swole

 

This is the end of Week 1 of Operation Get Swole. As mentioned in another post, the mission didn't start off well. Some unforeseen circumstances that were not part of my plan got in the way, but I didn't quite and now know I will just have to push harder.

Weight Training Update

Date/Body Part Exercise Set 1 Set 2 Set 3 Set 4 Set 5
2/2/2013 – Legs Hack Squat 140 x 15 230 x 15 320 x 15 370 x 15  
  Leg Extension 150 x 15 160 x 15 170 x 15    
  Lying Leg Curl 130 x 15 135 x 15 140 x 15    
  Standing Calf 300 x 15 300 x 15 300 x 15    
  Leg Press 540 x 25 450 x 35 360 x 50 270 x 75   
             
 2/7/2013  1 Arm DB Curl 20 x 10 20 x 10 20 x 10    
  Standing BB Curl 55 x 10 55 x 10 55 x 10    
  Cable Curl 60 x 15 70 x 15 80 x 15    
  Tricep Rope Pushdown 90 x 15 130 x 15 170 x 15    
  Rope Overhead Tricep 90 x 15 110 x 15 130 x 15    

Cardio Training Update

Date Exercise Time
2/2/2013 Treadmill intervals 00:30:00
2/5/2013 Stepmill 00:30:00
2/6/2013 Treadmill with Jumping Jacks 00:30:00
2/7/2013 Treadmill intervals 00:30:00
2/8/2013 Stepmill 00:30:00

Nutrition Update

I have been eating 300 grams of protein daily and taking in 200 grams of carboydrates. I have kept on track with my supplementation (all of it). My water intake is up to 1 gallon a day now (again). 

Mental Update

This is the key element for me. I think this is where most people fail. During my last contest preparation cycle I had to drop out because of some major personal issues. This time the week started with some issues that I had not foreseen, but instead of giving in to them I made a concerted effort to focus more. My mindset is strong right now. I want this and I am going to get it. I have had major stress with work issues, but I am tackling those things as well. Keeping your head in the game is going to be one major key to your success. Contest preparation is about convincing yourself that you can and will do whatever it takes. 

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Initial Operation Get Swole Report

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Operation get Swole

 

Operation Get Swole has started but with a whimper. Unfortunately, life has gotten in the way, but that is now under control. I have not had the booming start I wanted even though I launched the mission with a brutal leg workout. I am now back to a major focused effort. 

[pro-player width='420′ height='315′ type='video']http://www.youtube.com/embed/GCKNzEYCDUc[/pro-player]

There is a lesson to be learned from my situation. Just because  a mission or a goal doesn't go as planned does not mean you should throw in the towel. Too many people do that. They get started on a program and they don't do it exactly as they planned, so they give up. That's the surest way to failure–giving up. In my case, 8 weeks was a push and 7.5 weeks will be even more of a push, but it is a push I am willing to take. You need to have that same attitude. Learning from the mistakes of others costs us very little because it enables us to avoid making mistakes others have made.

Never give up and never surrender–that's my motto. Live it and you will start to achieve things you never thought were possible.

 

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Living the Bodybuilding Lifestyle

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lifestyle

About 18 months ago I was 70 pounds heavier and carried around 20% more body fat than I do today. I met Chris Albert, co-owner of Metroflex Gym Long Beach, and he started me down the path to living the bodybuilding lifestyle. From October 2011 to April 2012, I lost 70 pounds and dropped a ton of body fat. I stepped on stage for my first ever bodybuilding competition. 

Where I started in October 2011. I was a mess!
Where I started in October 2011. I was a mess!

My third place finish in my first ever bodybuilding contest - April 2012
My third place finish in my first ever bodybuilding contest – April 2012

As you can see I leaned out a lot, but this just inspired me. I realized that bodybuilding was a lifestyle and not a short-term fix to long-term problems. I hooked up with my current preparation coach, Ken Turchek, and have started to live the bodybuilding lifestyle.

I continue to watch what I eat. Some of the time I am more strict than others, but I am always thinking about what I put into my body. I continue all of my supplementation routines. I take the things I need to take to stimulate muscle growth in my body. I train intensely at all times. I have goals for improving certain areas of my body. These things are now a way of life for me.

I have heard people close to me joke about my terminology — bodybuilding lifestyle — but they don't truly understand what it means to me. A good friend of mine, Valerie Gilb, just posted on my Facebook wall a comment regarding a picture I had posted of another bodybuilder. Like many people who are not involved in the bodybuilding world, Valerie (and rightly so) commented “don't find that attractive. Yikes, must have custom made clothes.” I thought about her comment and realized that for many people that is their feeling about bodybuilding. I realized that my goals are eventually going to make me “one of those guys” and that people will think of me as odd. But that's OK with me because I think bodybuilding is a tremendous sport and art form at the same time. My response to Valerie was this:

” Valerie Gilb it is more about the hard work and dedication it takes to get to the point he is at in that picture. Spending time around bodybuilders I have learned that they understand their bodies better than anyone else. The knowledge they have is tremendous. I am inspired by the hard work and dedication they show. I have so many great friends who are living this lifestyle (@Katrina Mclellan, Sasha Brown, Ken Turchek, Chris Albert,Tonia Moore Ifbb Pro and many others). They don't “diet” or “exercise” they live for making their bodies into a work of art. I know that to most women the huge muscles are not attractive, but when viewed as a work of art, it is a tremendous accomplishment in my opinion.  This is why I am writing a special blog post today about the bodybuilding lifestyle and how it has changed my life for good.”

That sums up my feelings about the bodybuilding lifestyle. The people who compete like those listed above are hard-working, sincere individuals who love their sport and have a passion for helping others. I have become “one of them” already. I have befriended many bodybuilders and seek to learn about the sport from them. I love them like family. It is an amazing and wonderful thing.

So what has the bodybuilding lifestyle done for me? Have a look at this 2 month old photo of me and compare it to the one above from my show in April 2012.

Notice how much wider my back is?.
Notice how much wider my back is?.

Notice how much more defined my chest is?
Notice how much more defined my chest is?

Now, before one of you bigger guys rags on me, have another look at the picture from my April 2012 show. Compare that to the progress I've made. Anyone involved in the bodybuilding lifestyle knows that this is a process not a destination. I am working hard every single day to achieve the goals i have set and I am extremely proud of the progress I have made. Go ahead and make fun of the “little guy” but this guy is a 48 year old man who didn't start bodybuilding until he was 47 years old. Check back on me when I am 50 and let's see if you are still laughing!

I am thankful for this wonderful sport that I credit with saving my life. I was so overweight and unhealthy and now I can do things I never dreamed possible. I have gotten a personal trainer certification and I am now able to help other people achieve their goals. Nothing could be better.

 

 

 

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Secrets of Getting a Wider Back

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widebackWhen training the back, most people forget that the goal is to get a wide back as well as a thick back. These two things are accomplished in different manners. Today I want to share with you the secrets of getting a wider back. At another time I will share with you the secrets for getting a thicker back.

Lats Are the Key

If you want a wide back you are going to have to target the lats. A nice lat spread gives you a really wide looking back. Hitting the lats with intensity is going to be the key to getting the wide back you desire.

Pull-ups for a Wide Back

The first exercise for achieving a wide back is a pull-up. If you cannot do a pull-up either have a friend help you or use an assisted pull-up machine. Use a medium grip to get a good range of motion. Lower yourself slowly and pull yourself up with explosiveness. Make sure not to use a supinated (hands facing) grip on this one (that's a chin up anyway). 

Pull Downs for a Wide Back

The next exercise for achieving a wide back is the lat pull down. You will want to use a moderate weight and a wide grip. Don't rock back and forth. Make sure your lats are isolated when performing this movement. Squeeze hard at the bottom of the motion and control the weight stack on the way back up.

Deadlifts for a Wide Back

The final exercise for achieving a wide back is the deadlift. While this exercise will honestly build both width and thickness, I like to use it on my width day. I use a rack pull on my thickness day. Yes, I split my back training into two days–one for width and one for thickness.  Make sure to set up properly for the deadlift. You will want to take a shoulder width stance with your hands close to your legs. Use as heavy a weight as you can get 10 reps with. Keep the bar close to your body the entire time you are doing the deadlift. Pull the weight off the floor using your legs. It should feel as though you are pushing the floor away from you. You will be amazed at how much you can deadlift when you get the form correct.

Conclusions

You will love the results you get just by including the pull-up, pull down and deadlift into your routine. In addition, you can add bent rows and one arm rows to your routine if you don't want to split your back training into two sessions like I do. If you focus on form and the tight contraction at the top of every movement you will see a major change in your back in a very short time. Comment below for any questions or other tips for back training.

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Australian Pro Shaping Up

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IFBB-World-Mens-Bodybuilding-Champs

The 2013 Australian Pro IFBB show is shaping up to be a great contest. Confirmed competitors include:

  • Ed Nunn
  • Toney Freeman
  • Johnnie Jackson

Competitors who have agreed to compete but have not contractually obligated themselves include:

  • Mike Kefelianos
  • Luke Tims
  • Ivan Sadek
  • Marcus Haley
  • Hidetada Yamagishi
  • Dexter Jackson
  • Jose Raymond
  • Jeff Long

Ronnie Coleman, the 8 time Mr. Olympia, will be a special guest. This is always a very strong show. I recommend that you follow the action in this one as it tends to be quite the wonderful show.

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