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Squat Rack = LOVE

Meal of the Day - 2/3/11

Here is a meal you may enjoy..then again you may not. But it is healthy and VERY EASY to prepare. When it comes to cooking I always like to choose easier healthy meals to prepare then ones that take hours and hours. I like most people that I know can be in a rush at times and just wanna grab it and go or sit down in between classes and chow down.

I call this a Tuna Scramble!

HAHA I know it is a very lame name but it is what it is.... ENJOY :)

Instructions:

Take 5-6 egg whites and put them in a bowl or any kind of dish. (just like if you were gonna make scrambled eggs) Then open 1 can of tuna fish. Now on medium heat pour your egg whites into your pan, then put your tuna fish into the pan. Now just scramble it up like scrambled eggs. Add some pepper and a dash of salt if you would like for taste. You are done ! Eat and Enjoy your food. Enjoy every single bite knowing that you are eating healthy and you made it yourself. 2 things I would be proud of if I were you :)

Tuna Scramble

You may be able to make this into two separate meals. I personally could not finish the entire thing. So I just wrapped the rest up and popped it into the fridge and will finish it off in a few hours.

I also added Hot Sauce to give it some more flavor because it is a little bland. If you have been eating egg whites then you know what I mean lol.

I also added 3 tbsp of peanuts to add a little crunch to the meal. You may add some slices of fruit or Greek Yogurt. Make this dish yours!! This is only the starting point for what you can do with it. 


I hope you like it!


AP

Workout for the Day - - - Shoulder/Back

Get a good warm up first thing. Get your body temperature elevated. Stretch out with some nice dynamic stretches for your shoulders and your entire body.

I started this morning with a good brisk "fasted" walk on the treadmill for 30 minutes. At a speed of 3.5 and incline of 8.0. *Tip* when in your life do you EVER walk on perfectly flat ground? The answer is probably not that often. So when you are using the dreaded treadmill up that incline even if its just a little bit. Make yourself work harder..dont take it easy on yourself.

nothing wrong with a little humor to brighten up your day 

Workout :

Dead Lifts - 4x8


Pull Ups - 3x10


Single Arm Dumbbell Rows - 3x8 (each arm)


Standing Military Press - 3x10


Arnold Press - 3x10


Barbell Shrugs - 3x10


Planks - 3x1 minute 


Reverse Crunches - 3x20


Russian Twists - 3x20

Fat Burning Cardio That Will Kick Your Ass!

Alright folks.. I have something fun in store for you guys today. A pure cardio workout that will wipe you out and get that fat burning. I only have 2 rules if you are going to attempt this workout.

1. BE INTENSE AND DON'T TAKE IT EASY ON YOURSELF.

2. WORK AS HARD AS YOU CAN DURING THE WORKOUT AND MAKE SURE YOU HAVE GOOD FORM THROUGHOUT, BECAUSE FORM IS EVERYTHING. SO WORK YOUR ASS OFF PEOPLE!

Now that we are clear, here is what you will do. You are going to start with a good warm up of the entire body and perform both static but primarily dynamic stretching. Do not attempt this without loosening up and being stretched out.

They have nothing to do with this workout. Im just ready for summer 

Cardio Circuit 1:


1) Dumbbell Hang Pull - 40 seconds as many reps as you can then rest for 20 seconds.


2) Offset Dumbbell Reverse Lunge - 40 seconds as many reps as you can then rest for 20 seconds.


3) Single Arm Dumbbell Swing - 40 seconds as many reps as you can then rest for 20 seconds.


4) Thrusters - 40 seconds as many reps as you can then rest for 20 seconds.


5) Single Leg/Single Arm Underhand-Grip Dumbbell Row - 40 seconds as many reps as you can then rest for 20 seconds.


***Do this entire circuit then rest for 2 minutes then repeat the entire circuit again.***


*When you repeat it the 2nd time around, switch arms/legs that you used for exercises 2 , 3 , and 5.*

>>>OK, Now I am introducing Part 2 of the circuit. After you have completed the 2nd round of the 1st circuit. Rest for 2-3 minutes and begin Part 2. 




Cardio Circuit 2: 


6) Dumbbell Chop - 40 seconds as many reps as you can then rest for 20 seconds.


7) Plank Walk Up to Push Up - 40 seconds as many reps as you can then rest for 20 seconds.


8) Rotational Dumbbell Straight-Leg Deadlift - 40 seconds as many reps as you can then rest for 20 seconds.


9) Squat Thrusts - 40 seconds as many reps as you can then rest for 20 seconds.


10) Jump Squats - 40 seconds as many reps as you can then rest for 20 seconds.


Then rest for 2 minutes and REPEAT Part 2 of the circuit again (just like you did on circuit 1). You should now have done 4 total circuits. This whole workout should not have taken longer than 20-22 minutes.


You should now be pretty exhausted but we aren't done just yet! :) 


Now I want you to rest for 3-5 minutes then grab 2 heavy dumbbells (I used 70lb dumbbells). Take these 2 dumbbells to the basketball court and go to the baseline. Here is the fun part.


Pick up a dumbbell in each arm and perform a farmers walk to the other side of the basketball court (baseline to baseline). Farmers Walk - hold a dumbbell in each arm at your side and walk as fast as you can, keep your head up and neck long. Do not look down..Look strait ahead. Then set down the dumbbells and SPRINT back to the starting baseline and then SPRINT back to the dumbbells you put down. Pick up the dumbbells and perform a farmers walk back to your original starting point and put them down. Rest for 60 seconds and then do this for a total of 3 sets. 

Performing Famers Walk with Kettle Balls..They can be substituted if you prefer them

You are finished with todays cardio workout. I hope you enjoyed it. 


After this workout I decided to get a little extra work in. So I did the following:


- 150 Free Throws
- 25 layups from each side of the basket
- 50 Jump Shots (usually from around the 3 point line)


Get better every single day people.


AP




- Here is an explanation of the 10 exercises if you do not know what I am talking about -

Dumbbell Hang Pull - Grab a pair of dumbbells and let them hang at arm’s length in front of your body, your palms facing behind you. Now bend at your hips and knees, and lower the dumbbells until they’re just below knee height. That’s the starting position. Now, in one movement, thrust your hips forward, straighten your knees, and raise up on your toes as you pull the dumbbells as high as you can by bending your elbows and raising your upper arms. Then reverse the movement and repeat.


Offset Dumbbell Reverse Lunge - Stand tall holding a dumbbell in your left hand next to your shoulder, with your arm bent. With your right foot, step backward and lower your body until your back knee almost touches the floor. Push yourself back to the starting position and repeat. On then next round, hold the dumbbell on your other side, and step back with the opposite leg.


Single Arm Dumbbell Swing - Hold a dumbbell at arm’s length in front of your waist, with your knees slightly bent. Without rounding your lower back, bend at your hips and swing the dumbbell between your legs. Keeping your arm straight, thrust your hips forward and swing the dumbbell to shoulder level as you rise to a standing position. Then simply swing the weight back and forth.


Thrusters  - Stand holding a pair of dumbbells next to your shoulders. Push your hips back, then bend your knees and lower your body until your thighs are at least parallel to the floor. As you push your body back up from the squat, press the dumbbells above your shoulders until your arms are straight. Then lower the dumbbells back down to your shoulders, and repeat.


Single Leg/Single Arm Underhand-Grip Dumbbell Row - Grab a dumbbell in your right hand, then bend at your hips and place your left hand on a bench in front of you. Raise your right leg so that it’s in line with your upper body. Now let the dumbbell hang straight down from your shoulder, your palm facing forward (an underhand grip). That’s the starting position. (If you prefer, you can use an overhand grip (so your palms would be facing behind you), instead of an underhand grip.Pull the dumbbell to the side of your torso, by raising your upper arm, and bending your elbow. Pause, then slowly lower the dumbbell back to the starting position. That’s one rep. On your next round, switch arms and legs.



Dumbbell Chop - Grab a dumbbell and hold it with both hands just above your right shoulder. Swing the dumbbell down and to the outside of your left knee by rotating and bending your upper body in the same direction. Reverse the movement to return to the starting position. On your next round, switch sides, this time holding the dumbbell over your left shoulder and chopping to down and to your right.




Plank Walk Up to Push Up - Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Now brace your core by by contracting your abs as if you’re about to be punched in the gut. Without allowing your body posture to change (don’t let your hips sag!), place your left hand on the floor, then your right hand. Then push your body into the “up” position of a pushup. Now do a pushup. Then lower yourself back to your elbows into the plank position, by placing each elbow on the floor again. Repeat as many times as you can.


Rotational Dumbbell Straight-Leg Deadlift - Grab a dumbbell in your right hand and hold it next to your side. Stand on your left foot with your knee slightly bent. Lift your right foot off the floor and bend that knee slightly. Without changing the bend in your left knee, bend at your hips (don’t round your lower back), and lower your torso as you rotate it to the left and try touch the dumbbell in front of your left foot. Reverse the move to the starting position and repeat. On your next round, switch arms and legs.


Squat Thrusts - Stand with your arms at your sides. Push your hips back, bend your knees, and lower your body as deep as you can into a squat. With your hands on the floor, kick your legs backward so that you’re in a pushup position. Then quickly bring your legs back to a squat and stand up.


Jump Squats - Stand with feet about shoulder-width apart. Place your fingers on the back of your head and pull your elbows back so they’re in line with your body. Push your hips back, bend your knees, and squat down. Then jump as high as you can. When you land, squat and jump again. If that’s too easy, hold a pair of dumbbells at your sides as you perform the exercise.

:)

Motivation..Motivation..Motivation

Did you know that you can get down to single digit bodyfat and look like an elite level pro athlete in just three easy, twenty minute workouts per week? And you can do it while eating whatever you want? It’s true…cuz I heard it on the radio… and read it on the internet.

Eight minute abs. That’s right folks, in just eight minutes a day you can get the abs of Cheik Congo (pictured). All it takes is a quick crunch workout. No need to worry about your diet or doing any exercises that actually jack up your metabolism and burn fat.

Six minute muscle. Jay Cutler look out. Because some lazy schmuck is gonna embarrass you right off the stage next year by training no more than 18 minutes per week.

Four minutes to super strength. Wait til Chuck Vogelpohl and Louie Simmons find out that they wasted all those years and could have gotten so much stronger with significantly less time and effort.

Two minute conditioning. Poor Tito Ortiz. All those wasted trips to Big Bear in the high altitude. If only he had known that hard work was out of style and that he could have been in even better shape if he cut his training time down to two minutes per day.

That’s what people want. Because not only do they not have the time to train, but they just don’t wanna work that hard. I mean who wants to push the Prowler 25 times straight? Who wants to do high rep squats? Or heavy deadlifts? In the same workout? That sounds really hard…

A marketing guy once sent me an unsolicited email offering me his services. He told me that if I wanted to double my business I had to stop being honest. I had to make it seem like my workouts were easy, that getting in shape didn’t require much work and that the whole process would be painless and effortless.

To his point I put very little time and effort into my reply…

Fuck.

Off.

Getting in shape is brutally hard work. I don’t give a shit what all the scam artists and marketing scumbags tell you. If you can’t handle the truth then you’re destined to be soft and weak forever.

If you’re twenty percent body fat right now and desperately want a six pack you had better be prepared to diet your face off and work harder than you ever have in your entire life. When everyone is drinking beer at the football tailgate party on Sunday you’re drinking a gallon of water. And when the hot dogs go on the grill, you’re gonna have to pull out a steamed chicken breast and broccoli, which you prepared that morning, just like you do with all your meals for the day, every morning of every day. And you’re going to do that EVERY SINGLE DAY FOR SIXTEEN WEEKS STRAIGHT.

Don’t have time to do hill sprints after work? Then you gotta set your alarm clock a half hour earlier and get up while it’s still dark out. And when your strength training workout ends at night, the fun is just beginning for you. Because now you have to do a conditioning circuit of kettlebell swings, jump rope, mountain climbers, squat thrusts and sled dragging.

And let me tell you something else… NOBODY gets ripped in three workouts per week. If you want to see really significant fat loss you need to be putting in a minimum of five sessions per week . For some of you 8-10 would be even better. That could be three weight training workouts, three brutal conditioning sessions and two or three easier cardio/conditioning workouts.

Sucks, I know. But you said you wanted to get ripped. Be careful what you wish for. Because now you gotta earn it, or be looked at as a failure in the eyes of everyone you told.

I’ve seen fat fucks get on a bodybuilding stage in 20 weeks. But they didn’t say they “wanted” to do it. They said they were “going” to do it. And they did all that was necessary to achieve that goal. Which means, in the eyes of most people, their lives were pretty miserable for five months. It means no unplanned cheat meals and undying, round the clock dedication. But these people had the drive that most people don’t and were actually willing to work for something.

Wanting and doing are two completely different things. We all want a lot of things. But how many of us actually achieve our goals? How many are willing to put in the hard work necessary to reach the top?

“Twenty weeks?! That’s a lot of dieting and hard work. I can commit to twelve weeks but not twenty.”

Then go fucking play PlayStation and watch another episode of CSI. What do I give a fuck?

No matter what anyone tells you there is no replacement for hard work. No training system, no diet, no machine, no gimmick and no supplement.

But most people fear hard work more than they fear death. They simply don’t have it in them.

How many times have you gone to a public gym and seen someone squat or deadlift? About as often as you see hot chicks during day light hours I bet.

Better yet, when was the last time you saw someone do a good morning? Now that’s a hard, uncomfortable exercise. Who wants to subject themselves to that? Bent over rows? They hurt your back. Standing military presses?! Who wants to stand? You need to be comfortably seated with lumbar support while “working out.”

Plus, all these exercises take too long to perfect and the learning process can be very frustrating. Much easier to just jump on a machine, right? I mean, you’re at the gym to burn some calories, not learn a new skill, after all. Power cleans? Only a genius with the mental acuity of Albert Einstein could possibly learn to do those properly. Who has the time for that?

What “hardgainers” are actually willing to turn off The Real World and go to sleep an hour earlier to accelerate the muscle building process? Or have what it takes to force feed themselves at the most inconvenient times of day and sneak protein shakes in between classes?

Very few.

Unlike getting shredded, building muscle doesn’t require 6-10 workouts per week. Most hardgainers can get great results in three workouts and everyone else will do great with four sessions per week. But it’s still a 24 hour a day job that requires a monumental effort.

We are all brainwashed to believe that you can get bigger and stronger and leaner in a very short time, with very little effort and even less dedication.

But nothing could be further from the truth, my friends.

The only way to achieve physical greatness is through brutally hard fucking work.

End of story.

Now go earn it.

Written by: Jason Ferruggia

jasonferruggia.com 

do you just WANT it..or are you going to DO it?

Wanting and doing are two completely different things. We all want a lot of things. But how many of us actually achieve our goals? How many are willing to put in the hard work necessary to reach the top?