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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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Operation Get Swole!

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Operation get Swole

[pro-player width='420′ height='315′ type='video']http://youtu.be/ilzQ1fkslfY[/pro-player]

Starting on February 1, 2013 and ending on March 29, 2013 (8 weeks) I will be conducting Operation Get Swole which will be a clean bulking mission. My goal will be to gain a lot of mass in that 8 week period of time while bringing out my six pack as well. I want to be ripped and big. I want to be in even better shape than I am right now.

This effort is going to require some major focus and effort on my part. I am going to have to take my training to an even higher level. My nutritional discipline will need to be extreme as well. The effort I will put in will result in some major changes no matter what, but my goal is to be big and lean. As a reader of this blog you will be able to follow my progress here on these very pages. I will do a weekly update with pictures starting on 2/1/2013. If you are interested in contest preparation, this is the place to come. I am a regular guy doing contest preparation. You can learn from my mistakes and benefit from everything I learn going into it.

If you are even the slightest bit interested in what someone goes through to prepare for a contest, this is the place to be. I will hold back nothing. I am going to present my findings in diary format. You will be reading exactly what I'm thinking as I go through this mission. It is going to be amazing. It is going to test my willpower. However, I will not fail. I am going to succeed and be in the shape I am looking to be in. I will bring up weak body parts through a variety of means. I will lean out to bring out the best of my physique. You will be amazed at what you see.

As you follow my progress you will learn:

  • The proper tactics and strategies for contest preparation.
  • Cardio strategies for burning fat while maximizing muscle retention.
  • Weight training strategies for maximizing muscle gain while emphasizing fat burning.
  • Nutrtional strategies for building muscle and burning fat.
  • Mental strategies for getting through low-carb dieting and intense weight training.
  • Insight into a bodybuilder's thoughts as s/he goes through contest preparation cycles.

I am ready to reveal all as I go through this process. I am an open book. Transparency is going to be the name of the game. Please comment and hold me accountable. Enjoy the video. There will be plenty more to come.

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New eBook!