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M3:D50 Giving up

July 2, 2008 By Michael Mahony, ISSA CPT Leave a Comment


What's on my mind today?

When is it right to give up?  Is there ever a time when you should give up?  I'm going to say that I think that answer is yes and no.  Surprised?  Read on.

I believe that if you are in an  interpersonal relationship where there is just no getting through to a person, there comes a point in time where you have to give up.  When you try to get through to someone (like an employee for instance) and they just are not willing to truly hear what you are saying, it is probably timie to give up.  You try as much as you can, but there definitely comes a point in time where you have to throw in the towel.  This is because you are not in control of the entire situation.  Someone else has input and no matter what you do, you cannot make them do what they don't want to do.  When that is the case, just give up.

At the same time, when it comes to your training and diet, you should never give up.  Everything you do is in your own control.  You can make changes where necessary.  You can eat more or eat less.  You can workout harder.  You can shape the outcome that you will get by your own actions.  When this is the case, never give up. 

Giving up is a permanent thing.  In a relationship, if one of the parties gives up, the relationship is over.  In a work situation, when the employee or the boss gives up, the employee is likely not long for their job.  It is likely that the act of giving up will lead to permanent consequences.

If you give up on your training and diet, the best you can do is the body you have now.  However, it is likely to be worse than that.  You are likely to gain more weight and get more out of shape by giving up.  It could even become a permanent problem (death) if you're not careful.

Never give up.

Week Begins 6/29/2008
  Sun Mon Tues Weds Thurs Fri Sat
Cycle spot HC LC LC LC HC LC LC
M1 * 5:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 5:30 a.m.
M2 * 8:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 8:30 a.m.
M3 * 11:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 11:30 a.m.
M4 * 2:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 2:30 p.m.
M5 * 5:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 5:30 p.m.
M6 * 7:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 7:30 p.m.
Weights * N/A Lift N/A Lift N/A Lift N/A
Cardio * N/A N/A AM N/A AM N/A AM
Abs * N/A FYA FYA N/A FYA N/A FYA
Water * 264 oz 264 oz 264 oz        
Post-workout nutrition * Yes Yes Yes Yes Yes Yes Yes
Pre-sleep nutrition * Yes Yes Yes Yes Yes Yes Yes
Vitamins/Supplements * Yes Yes Yes Yes Yes Yes Yes
Accountability * Yes Yes Yes Yes Yes Yes Yes
Cals within 5% (+/-) * Yes Yes Yes Yes Yes Yes Yes
Target Cals 3500 2800 2800 2800 2800 2800 3800
Cals 3490 2710 2910        
Ratios (C/P/F) 35/35/30 10/50/40 10/50/40        
Target Ratios (C/P/F) 35/35/30 10/50/40 10/50/40 10/50/40 10/50/40 10/50/40 35/35/30
Total Completed 15 15 15        
Total Possible 15 15 15        
Mission 3 Total Complete 644 659 674        
Mission 3 Total Possible 645 660 675        
* = Counts towards total
Success!
Failed
Not Counted!

 
Find out what I'm doing to my body!

Today was cardio day.  It was nice weather here, so I ran outside through the neighborhood.  I did a good 3 mile run.  My time improved to 25:14. 
 
Exercise the brain with the Thought of the Day!

If you give up, be prepared for dire consequences.
 
Get a discussion started by answering the question!

When was the last time you gave up on something?  Comment thist post to answer the question.
 

 
 

Mission 1, Day 50: Why do we plan?

Until tomorrow…GET BACK TO LIFTING!

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The Workout Time

July 1, 2008 By Michael Mahony, ISSA CPT Leave a Comment

A little video I put together of a rare afternoon workout that I had in recent weeks.  Enjoy!

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Filed Under: Fitness, Old Blog Entries

M3:D49 Patience

July 1, 2008 By Michael Mahony, ISSA CPT Leave a Comment


What's on my mind today?

Patience is a word most people know but rarely
exercise.  Patience is something that we all need.  With patience, good things happen.  I remember in high school liking a particular young lady quite alot.  No matter how hard I tried, I could never catch her to ask her out.  I lacked patience and eventually never got the chance to ask her out as she moved away.  The next year there was a girl from the previous year's Spanish class and she was in my Spanish class again.  I had the same problem with her.  I liked her and wanted to ask her out, but she'd always have to dash off after Spanish class because her next class was all the way on the other side of the campus. This time I had patience.  I figured out what her class schedule was by talking to her and then I waited for her one day.  She was not only surprised to see me, but impressed that I had figured out her route.  When I asked her out she said yes.  We ended up dating for over a year.  Patience wins.

What can work for your dating life can work in many other areas of your life.  I recently had a co-worker who's girlfriend of several years broke up with him.  Apparently he wasn't the nicest guy when they got into arguments.  He would say things that he didn't really mean, but things that were extremely hurtful.  He told me some comments that I cannot publish here for fear of children reading them.  Apparently she had finally had enough one day and told him she couldn't date him any longer.  She was still interested in having him as her friend, just not her boyfriend.  He was quite upset and was asking me for advice.  I asked him if he knew where he'd gone wrong and he said he did.  I told him to tell his ex where he had gone wrong and to ask for her forgiveness.  I then told him to be patient.  I told him to act the way he did when they first got together, but to be sincere.  I told him to have patience.  If he changed his behavior and was able to show her, she'd likely come back to him.  It took 3 months, but recently they got back together.

Patience in physique transformation is essential.  I personally do not believe that most people transform in a 12 week period.  I think it takes longer than that and requires alot of hard work and patience.  You can't expect results too fast.  You have to be happy with the small victories.  Use patience to your advantage here.  If you are patient you will not be upset when the results don't just roll in. 

Most people lack patience.  They jump from one diet program to another diet program because they feel like they are gaining fat or that they are not getting results.  They don't have the patience to stick to the plan they set for themselves.

So, today, when you are thinking about changes to your program, remember the word patience.

Week Begins 6/29/2008
  Sun Mon Tues Weds Thurs Fri Sat
Cycle spot HC LC LC LC HC LC LC
M1 * 5:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 5:30 a.m.
M2 * 8:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 8:30 a.m.
M3 * 11:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 11:30 a.m.
M4 * 2:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 2:30 p.m.
M5 * 5:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 5:30 p.m.
M6 * 7:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 7:30 p.m.
Weights * N/A Lift N/A Lift N/A Lift N/A
Cardio * N/A N/A AM N/A AM N/A AM
Abs * N/A FYA FYA N/A FYA N/A FYA
Water * 264 oz 264 oz          
Post-workout nutrition * Yes Yes Yes Yes Yes Yes Yes
Pre-sleep nutrition * Yes Yes Yes Yes Yes Yes Yes
Vitamins/Supplements * Yes Yes Yes Yes Yes Yes Yes
Accountability * Yes Yes Yes Yes Yes Yes Yes
Cals within 5% (+/-) * Yes Yes Yes Yes Yes Yes Yes
Target Cals 3500 2800 2800 2800 2800 2800 3800
Cals 3490 2710          
Ratios (C/P/F) 35/35/30 10/50/40          
Target Ratios (C/P/F) 35/35/30 10/50/40 10/50/40 10/50/40 10/50/40 10/50/40 35/35/30
Total Completed 15 15          
Total Possible 15 15          
Mission 3 Total Complete 644 659          
Mission 3 Total Possible 645 660          
* = Counts towards total
Success!
Failed
Not Counted!

 
Find out what I'm doing to my body!

Today was another great workout.  I really enjoyed the weight training I did today.  I upped all the weights from the previous week.  The intensity was perfect.  The timing of it all was perfect.  I could feel tension dissolving as I lifted.  It was an awesome feeling and one I relish.
 
Exercise the brain with the Thought of the Day!

Patience brings about long term results.
 
Get a discussion started by answering the question!

Do you do cardio before or after your weight training session?  Comment this post to answer the question.
 

 
 

Mission 1, Day 49: Listen to your body

Until tomorrow…GET BACK TO LIFTING!

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M3:D48 Rest day but not enough rest

June 30, 2008 By Michael Mahony, ISSA CPT Leave a Comment


What's on my mind today?

Today was my day off from
exercise–a rest day. Imagine my concern and surprise when at 2:30 a.m. I was wide awake.  Let me tell you, I was literally wide awake.  I could not be any more awake if I tried.

I got up and had a protein shake and laid back in bed.  I eventually did some reading and fell back asleep at 5:00 a.m. but just for a little while. 

The rest of the day went as planned.  I had some work to do catching up on paperwork and things.  It was just an uneventful day.

I learned a few important lessons today while journaling.  I am not yet ready to share what those are, but they will have an impact on my future missions.

I watched I Think I Love My Wife today.  That is a pretty funny movie.  It is all about a guy who is married with two kids, but, in his words, he is bored.  He flirts with a former fling, but doesn't let it get beyond flirting (at least not until almost the end of the movie).  During the course of the movie the main character learns alot about himself and his marriage.  In the end he figures it all out and all is good.  There are just some hilarious lines in the movie.

Funny Quote #1:

Richard Cooper: [from trailer] Chicken again? I'm losin' my finger-lickin' mind over here!
[moves to leave]
Brenda Cooper: Where you goin'?
Richard Cooper: To get some duck!

Funny Quote #2:

Richard Cooper: You know, some people say life is short and that you could get hit by a bus at any moment and that you have to live each day like it's your last. Bullshit. Life is long. You're probably not gonna get hit by a bus. And you're gonna have to live with the choices you make for the next fifty years.

So think about it.  You are going to have to live with the choices you make for the next fifty years, so why not be certain about those choices?  You can choose today to get in shape, lose the fat and build muscle or you can live with your fat body for the next fifty years.  What's the better choice?

Week Begins 6/29/2008
  Sun Mon Tues Weds Thurs Fri Sat
Cycle spot HC LC LC LC HC LC LC
M1 * 5:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 5:30 a.m.
M2 * 8:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 8:30 a.m.
M3 * 11:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 11:30 a.m.
M4 * 2:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 2:30 p.m.
M5 * 5:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 5:30 p.m.
M6 * 7:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 7:30 p.m.
Weights * N/A Lift N/A Lift N/A Lift N/A
Cardio * N/A N/A AM N/A AM N/A AM
Abs * N/A FYA FYA N/A FYA N/A FYA
Water * 264 oz            
Post-workout nutrition * Yes Yes Yes Yes Yes Yes Yes
Pre-sleep nutrition * Yes Yes Yes Yes Yes Yes Yes
Vitamins/Supplements * Yes Yes Yes Yes Yes Yes Yes
Accountability * Yes Yes Yes Yes Yes Yes Yes
Cals within 5% (+/-) * Yes Yes Yes Yes Yes Yes Yes
Target Cals 3500 2800 2800 2800 2800 2800 3800
Cals 3490            
Ratios (C/P/F) 35/35/30            
Target Ratios (C/P/F) 35/35/30 10/50/40 10/50/40 10/50/40 10/50/40 10/50/40 35/35/30
Total Completed 15            
Total Possible 15            
Mission 3 Total Complete 644            
Mission 3 Total Possible 645            
* = Counts towards total
Success!
Failed
Not Counted!

 
Find out what I'm doing to my body!

Nothing today as it was a rest day. 
 
Exercise the brain with the Thought of the Day!

To capitalize on your potential for success tomorrow you need to make the right choices today.
 
Get a discussion started by answering the question!

What's the funniest movie you've seen?  Comment this post to answer the question.
 

 
 

Mission 1, Day 48: Cardio coach all the way

Until tomorrow…GET BACK TO LIFTING!

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Sunday tips: Bodybuilding Defined by Carlos DeJesus

June 30, 2008 By Michael Mahony, ISSA CPT Leave a Comment

Today's tip comes from Carlos DeJesus, inventor of the Quad Blaster.  Carlos has become a very good friend and mentor to me.  What better mentor than one who has “been there and done that”?

BODYBUILDING DEFINED

By Dr. Carlos DeJesus

 

Bodybuilding is a composite art/science composed of other sciences.


EXERCISE PHYSIOLOGY
– The study of how exercise affects the body's muscular, cardiovascular, skeletal, respiratory, digestive, and nervous systems.

 

ANATOMY – A branch of human biology dealing with the shape and internal struc­tures of the body.

 

KINESIOLOGY – The science of human muscular movement.


NUTRITION –
The process of assimilating food.


NUTRIENTS –
Protein, carbohydrates and fats, the body's sources of nutrition.

 

WHAT BODYBUILDING IS NOT

 

1. WEIGHT LIFTING  (Olympic) – A strength sport performed with a barbell consisting of two over-the-head lifts, the Clean & Jerk, and the two hand Snatch. The athlete is judged by adding the combined amounts of weight he correctly lifted in each lift, which is known as his TOTAL.

 

2. POWER LIFTING – A strength sport performed with a barbell consisting of three lifts, the Bench Press, Dead Lift and Squat. The athlete is judged by adding the combined amounts of weight he correctly lifted in each of the three lifts, which constitutes his TOTAL.

 

3. WEIGHT TRAINING – Using weights as the principle source of resistance for increasing overall muscle tone, strength, and physical conditioning.

 

WHAT BODYBUILDING IS

 

BODYBUILDING – Exercising with weights and other forms of resistance* combined with proper COSMETIC NUTRITION, rest and sleep for the express purpose of muscular development. The athlete is judged by his appear­ance.

 

NATURAL BODYBUILDING – Bodybuilding without the use of growth drugs, and any other pharmaceutical innovation including steroids, growth hormones whether natural or synthetic. Physical Culture.

 

To arrive at success in bodybuilding (muscle-building) we must properly apply the relating sciences.

We must understand and use  the sciences that govern this sport, the sciences will not conform to us.


The introduction of personal opinions or beliefs that are not sound or in agree­ment with the sciences will only cause more confusion and disappointment and will delay the muscle-building process. Operating outside of the sciences will hinder
maximum results.

 

This definition will help strip away any misconceptions about what bodybuilding actually is so that you can clearly see physical culture in its purity free of personal interpretations.

 

Muscle-building has become somewhat of a mystery both to the general public and the bodybuilder.

Total development of a muscle – the ideal in bodybuilding.

Machines were thought to be the answer. Machines kept exercise movement “pure” this measure was thought to be necessary because poor form was so common.

 

*Cables, springs, surgical and rubber tubing etc.

(4)

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