Where do i begin.
When i train legs...i go insane. literally.
2nd leg workout since taking some time off, and it went very, very well. i know it went well because i could not walk out of there lol. if i cant hold my weight if my knee bends after a leg workout that means most of my muscle fibers on multiple levels have become activated and fatigued, leading to an adaptation response which produces muscular growth if i an then rest, strech, and add the right nutrients in.
i started out with squats, squats and me are old friends. back and forth with back injuries, the squat has become something that i am deciding to master again. now that i have perfected my form more than i ever have before im slowly working my weights up.
abs tigh. back slightly arched. a strong sense of balance where upon descent the knees never go over the plane of the ankles and i drop to about 80 degrees, right below parallel, then i contract my ass, hams, and that drives me out of the whole where the quads mainly take over and at the top i squeeze my butcheecks together as well, which produces a sheering pain if done corrctly lol. thats how you build glute striations without ever having to train them specifically.
worked up to 365 for 10 reps, stopped a rep early for safety. then did 405 for 6, stopping a rep or two early for safety. the inside of my knees started to ache alittle bit. my tendons and ligaments are still getting adjusted to the weights since coming back., they take a lot longer to regenerate and adapt to the new weight than the muscle fibers do. thats actually how alot of guys get injuries, is not keeping in check the feelings of their tendons and ligaments, look..if you are stronger this week than last, thats good enough to keep getting stronger, no need to go to absolute fucking failure on a heavy compound movement if your strength is skyrocketing. unlesss you are very aware and have near perfect form, theres always exceptions, thats just the general rule i find for continual success in this sport.
then after doing that, i was very proud of myself, and moved over to hack squats where i became a little more liberal. 3 plates each side for 12, then 4 plates for 12, then 5 plates for 12, then 6 plates for 7. with short rests in between and going all the way down with feet high and wide your hamstrings and quads are screaming for mercy. i was soaked in sweat, shouting my ass off because of the intensity. the last 4 reps on my last set. i had to pause and breathe deep before each one and my quads were literally shaking trying to drive out of the whole...i could not stand on my own legs after that last set.
thought i was done.
but NOPE!
onto the vertical leg presss i went to, which is an awsome piece of equipement, its a bit older and alot of gyms phased it out, but back in the day arnold and the gang used to use them all the time. the weights are above you and you lie down on your back to leg press them, its fucking sweet. much more lower half of the quads are worked, especially the teardrop, and much more ham and glute as well. 1 plate at a time a side i worked up to 7 plates for 6 reps, breathing like a piston that is about to explode. then after thinking i was done. i decided to strip the weights off down to 4 plates a side, and with proper form, did 25 explosive reps, my legs were so shot, tried getting up, couldnt, then i heard, 25 more!, really i thought? fuck it, why not. so i tried, i got 15, had to pause, then get 5, then 5 more, shaking. thought i was done again, but nope, then it was 3 more sets of 10 explosvive reps each, only waiting between sets just enough time to where im not sure if i can complete it but i try anyway....
after the workout i had to lie down by that vertical leg press for about 15 minutes before getting up. i was so close to puking. i drank my aminos and sugar and was too nautious to eat for 3 hours after the workout!
on my way back from the gym too a group of rugy players (it was 12:00am by the way) come running by me and ask me to tag along. i find out it is a full moon and these guys go swimming in the ocean with the high rip tide as a battle for rugy practice, lol. my legs were fucked but functioning and i have never done something like that so i said screw it. i went with them.
man was that exhillerating. freezing cold, but my legs were so numb already it really did not matter. my whole world lit up again and the moon was just beautiful the way it was casting its glow on the ocean. the head leader of the gang was lucky and he was a bit intimidated by me so was a bit agressive too, im assuming because of the muscle. but we all got along for the most part.
then i came back, hopped in a hot tub for an hour, then lied down, feeling like i got into a car accident from the workout, and then finally ate 12oz of beef, a half cup of rice, an apple and some almond butter and passed out. this morning i more than made up for it though with 300carbs of pancakes and syrup. yum!
i sweat so much water out of me though i woke up with straitions in my calves this morning lol. sitting around 200lbs right now.
alright thats the update! sorry for the typos, i gotta type fast as i think fast and know you all understand.
PEACE
thanks for tuning in!
-the blahutbuilder
Wednesday, August 25, 2010
Tuesday, August 17, 2010
Scott Galton Asks from facebook : Hi Eli how do you go about warming up for your weight sessions esecially legs?
Scott....what a good question! i love questions.
warm ups are essential for a proper, fully challenging, leg routine. without the muscle being engorged with blood, the ligaments and tendons being a lil juicy and flexable, and balance reentered, hitting legs just wont be as fulfilling, meaning you will have a more difficult time activating all those muscle fibers to get full development.
first, i always start my routines fully covered, i have a comfortable and fitting warm sweater and training pants. the sweater is over usually an under armor type shirt that is breathable and does not get heavy with moisture from me sweating and i wear compression shorts to help keep pressure around my hips and upper thigh for protection of the joints, tendons and ligaments in that area as well as added strength for exploding out of the hole of many movements. then i will wear shorts over these so that if i decide i want to see how my quads are flexing when im training them i can. and on top of my shorts i will wear an under armor type training pants. i will also wear tight fitting socks and believe it or not i wear boots when i train quads and glutes. they give me a strong platform that doesnt bend or move if i accidently alter the pressure in my feet and also give me good ankle support, which is very important.
now the physical movement warm up....
a typical warm up for my quads, hams, glutes, and calves include the following...
5 minutes of light walking, then
5 minutes of bouncing around!
yup i will just bounce up and down and left to right and just shake my whole body, shake my arms, my hands, my feet, my ankles, my knees, my hips, i will get my heart rate up, this both feels good and gets circulation going everywhere. training legs is one of the most demanding body parts and is considered by me a whole body training session.
then i will open my feet up wide and point my toes out and, keeping my back straight will slowly bend over and let my upper back and neck relax with my arms hanging to warm up my spine and strech my lower back, get a little decompression going in my discs and loosen up my shoulders. i will slowly rock forward, backward, left and right like this for a few minutes, focusing on holding perfect balance throughout.
then i will stand straight up with perfect balance and centered, keeping my lower back relaxed and my abs slightly tight and twist only as far as is comfortable left and right, looking over my shoulder each time in the direction that i am turning to warm up my neck. this warms up the spine from another angle and loosens up the back.
then i will do arm circle stretching from the chest, through the shoulders and biceps all the way to my forearm and hands (by opening my palms up all the way)
after this i will sit in a full squat without weight, just resting, loosening up my knees and hips and will spend time visualizing what i will be doing throughout the workout and what my goals are and how i will feel when i am training, getting my mind and body ready for the intensity that it soon will be going through.
i will then do a light hamstring stretch
then i will stand straight and do leg circles, where i throw one leg at a time in the air and circle it up, down, left, and right, then the other leg, back and forth a couple times.
at this point i will begin with my 1st exercise and slowly work up to a challenging weight. at NO point during this warm up should you experience fatigue or strain, id you do, slow it down, and think about why. either you are pushing yourself too hard or you are deficient in nutrients or did not get enough sleep or are too stressed out!
you need to be in a perfect mindset and bodily condition before beginning an intense leg regiment, always. one little slip and BAM you could be out of the game for a while. besides, when you are less than optimum, so will your results be, it is better to wait until you are really ready.
and so to continue in between my warm up sets i will sit on my shins, leaning back, streching my quads, getting just a nice light tug in them, and will also do the squatting without weight maneuver. the entire time during the training i am staying consious and aware of how they feel, massaging them between sets, and visualizing what i am about to do and what i want.
then once i am about to do my first working set to a sense of fatigue and serious burn i rest around 5 - 10 minutes, and begin....then i go insane as f**k the rest of the workout until im done, the trick so to always demand more out of yourself and demand perfect form, and always doubt that you are dong it right and feeling it all the way so you can continually challenge and try to make it work better, because believe me, it can.
alright there you go!
any follow up questions?
thats the Blahut Builders general leg warm up to building some big diesal quads that can scare a squirrel with a single flex! lol
signing out ~
peace
warm ups are essential for a proper, fully challenging, leg routine. without the muscle being engorged with blood, the ligaments and tendons being a lil juicy and flexable, and balance reentered, hitting legs just wont be as fulfilling, meaning you will have a more difficult time activating all those muscle fibers to get full development.
first, i always start my routines fully covered, i have a comfortable and fitting warm sweater and training pants. the sweater is over usually an under armor type shirt that is breathable and does not get heavy with moisture from me sweating and i wear compression shorts to help keep pressure around my hips and upper thigh for protection of the joints, tendons and ligaments in that area as well as added strength for exploding out of the hole of many movements. then i will wear shorts over these so that if i decide i want to see how my quads are flexing when im training them i can. and on top of my shorts i will wear an under armor type training pants. i will also wear tight fitting socks and believe it or not i wear boots when i train quads and glutes. they give me a strong platform that doesnt bend or move if i accidently alter the pressure in my feet and also give me good ankle support, which is very important.
now the physical movement warm up....
a typical warm up for my quads, hams, glutes, and calves include the following...
5 minutes of light walking, then
5 minutes of bouncing around!
yup i will just bounce up and down and left to right and just shake my whole body, shake my arms, my hands, my feet, my ankles, my knees, my hips, i will get my heart rate up, this both feels good and gets circulation going everywhere. training legs is one of the most demanding body parts and is considered by me a whole body training session.
then i will open my feet up wide and point my toes out and, keeping my back straight will slowly bend over and let my upper back and neck relax with my arms hanging to warm up my spine and strech my lower back, get a little decompression going in my discs and loosen up my shoulders. i will slowly rock forward, backward, left and right like this for a few minutes, focusing on holding perfect balance throughout.
then i will stand straight up with perfect balance and centered, keeping my lower back relaxed and my abs slightly tight and twist only as far as is comfortable left and right, looking over my shoulder each time in the direction that i am turning to warm up my neck. this warms up the spine from another angle and loosens up the back.
then i will do arm circle stretching from the chest, through the shoulders and biceps all the way to my forearm and hands (by opening my palms up all the way)
after this i will sit in a full squat without weight, just resting, loosening up my knees and hips and will spend time visualizing what i will be doing throughout the workout and what my goals are and how i will feel when i am training, getting my mind and body ready for the intensity that it soon will be going through.
i will then do a light hamstring stretch
then i will stand straight and do leg circles, where i throw one leg at a time in the air and circle it up, down, left, and right, then the other leg, back and forth a couple times.
at this point i will begin with my 1st exercise and slowly work up to a challenging weight. at NO point during this warm up should you experience fatigue or strain, id you do, slow it down, and think about why. either you are pushing yourself too hard or you are deficient in nutrients or did not get enough sleep or are too stressed out!
you need to be in a perfect mindset and bodily condition before beginning an intense leg regiment, always. one little slip and BAM you could be out of the game for a while. besides, when you are less than optimum, so will your results be, it is better to wait until you are really ready.
and so to continue in between my warm up sets i will sit on my shins, leaning back, streching my quads, getting just a nice light tug in them, and will also do the squatting without weight maneuver. the entire time during the training i am staying consious and aware of how they feel, massaging them between sets, and visualizing what i am about to do and what i want.
then once i am about to do my first working set to a sense of fatigue and serious burn i rest around 5 - 10 minutes, and begin....then i go insane as f**k the rest of the workout until im done, the trick so to always demand more out of yourself and demand perfect form, and always doubt that you are dong it right and feeling it all the way so you can continually challenge and try to make it work better, because believe me, it can.
alright there you go!
any follow up questions?
thats the Blahut Builders general leg warm up to building some big diesal quads that can scare a squirrel with a single flex! lol
signing out ~
peace
Sunday, August 15, 2010
Beef, Bath and Braisingly Beautiful!
Thanks for tuning in!
Right now i just cooked 10oz organic beef with sliced up jalapeño peppers packed in and black pepper and Himalayan sea salt. the peppers and black pepper (i use twice as much u will get at a restaurant) aid with digestion of the beef. i usually stick with 85/15 because i feel better eating beef with that fat content. i am eating an apple with it, that is my carb source for this meal. I also just ran a hot bath that i am going to soak in right after i eat this meal.
I started getting a little bit of mucous in my lungs from eating a massive amount of yogurt since i got back to Venice 4 days ago. i was going through about a gallon of yogurt a day lol. god i was wanting so much. a ton of yogurt and fruit, around 10 - 14 bananas, 3 - 5peaches, 2 - 4 apples, and a ton of kiwi. was just starting to introduce meat back into my diet (was not eating much of it while i took the last 4 weeks off from training and went to see my family). well the yogurt caused me to wheeze some and then dairy generates mucous so the inflamed bronchioles (wheezing) was trapping the mucous and continually adding the dairy was building the mucous. so needless to say yesterday i devoted the day to fully recuperating that, of which i am clear of it today. how did i do that? here was my protocol.
Dietary changes **just assume everything is organic
no fats, no meats.
lots of fresh fruits
kale and spinach steamed with ginger
a gallon of organic oranje pineapple juice
lots of water
5 cups of hot green tea (sencha, one of my favorites)
and BCAAS to keep my amino acid levels up so i would not waste muscle.
Supplement Changes - the following were dispersed evenly throughout the day on top of my regular supplement regiment
antioxidants
6 grams vit.c
4 grams vit.b complex
1200 mg ALA
minerals
300mg of Zinc
2 grams Magnesium oxide
high doses of activated charcoal to cleanse the dig tract and aid the body in removal of toxins
expectorants
300mgs of caffeine 3xday to break up phlegm
other practices
2 45minute hot baths with organic peppermint and lavender essential oil bath salts (from my mothers company joyful girl natural products, god i love the stuff)
2 30minute sessions of cardio
deep breathing and intended coughing to clear mucous
neti pot use to stream warm water and salt through sinus cavity to break up phlegm
and 3 naps throughout the day
WHOAH
alot huh?
could have been more but i felt this was sufficient, and it worked, so it was.
better than any doctor.
now if i did not do those practices and kept trying to eat how i "should" and train to build muscle i would be worse off today and probably by next week i may end up with a more serious bronchial infection that would inhibit training for a while, not to mention the whole time i would have ignored this up to that point i would not be functioning at an optimal level, which i believe is always the chief concern. having mucous in the body slows all the processes down, which means less output, less recovery, less assimilation, less healthy sleep, less everything! and u know what i want more! lol.
so now today i am reintroducing meats after a citrus fruit filled breakfast and i feel i am at the point where i can eat some meat again and i am craving some beef so that is what i chose!
I got a lot of projects i am working on for the day, i will not be training again today either and will restart tomorrow when i am fully optimized! currently my main project is reinvigorating muscle beach here in Venice, ca. the outdoor gym Arnold and Franco and all the guys that originally promoted bodybuilding in america and let people know what it was (through outlets like pumping iron) and to do that i will start personal training there! and people will be in awe and everyone trained there will reach their goals and more will come. it will be freaking awesome!
i am also re-planning possible diets, exercise and supplement regiments for myself and may release my next contest prep plans but am not sure yet at the moment. i like building excitement ;P.
i still need to learn how to upload videos and lots of pics to here so people can see everything. i want to inspire and share so we can reach our dreams. what is life if not lived?
alright im out~ we can talk more philosophy later. i am going to finish up my burger and soak my body into pleasurable blisssssssssssss.
PEACE
~The BlahutBuilder
Right now i just cooked 10oz organic beef with sliced up jalapeño peppers packed in and black pepper and Himalayan sea salt. the peppers and black pepper (i use twice as much u will get at a restaurant) aid with digestion of the beef. i usually stick with 85/15 because i feel better eating beef with that fat content. i am eating an apple with it, that is my carb source for this meal. I also just ran a hot bath that i am going to soak in right after i eat this meal.
I started getting a little bit of mucous in my lungs from eating a massive amount of yogurt since i got back to Venice 4 days ago. i was going through about a gallon of yogurt a day lol. god i was wanting so much. a ton of yogurt and fruit, around 10 - 14 bananas, 3 - 5peaches, 2 - 4 apples, and a ton of kiwi. was just starting to introduce meat back into my diet (was not eating much of it while i took the last 4 weeks off from training and went to see my family). well the yogurt caused me to wheeze some and then dairy generates mucous so the inflamed bronchioles (wheezing) was trapping the mucous and continually adding the dairy was building the mucous. so needless to say yesterday i devoted the day to fully recuperating that, of which i am clear of it today. how did i do that? here was my protocol.
Dietary changes **just assume everything is organic
no fats, no meats.
lots of fresh fruits
kale and spinach steamed with ginger
a gallon of organic oranje pineapple juice
lots of water
5 cups of hot green tea (sencha, one of my favorites)
and BCAAS to keep my amino acid levels up so i would not waste muscle.
Supplement Changes - the following were dispersed evenly throughout the day on top of my regular supplement regiment
antioxidants
6 grams vit.c
4 grams vit.b complex
1200 mg ALA
minerals
300mg of Zinc
2 grams Magnesium oxide
high doses of activated charcoal to cleanse the dig tract and aid the body in removal of toxins
expectorants
300mgs of caffeine 3xday to break up phlegm
other practices
2 45minute hot baths with organic peppermint and lavender essential oil bath salts (from my mothers company joyful girl natural products, god i love the stuff)
2 30minute sessions of cardio
deep breathing and intended coughing to clear mucous
neti pot use to stream warm water and salt through sinus cavity to break up phlegm
and 3 naps throughout the day
WHOAH
alot huh?
could have been more but i felt this was sufficient, and it worked, so it was.
better than any doctor.
now if i did not do those practices and kept trying to eat how i "should" and train to build muscle i would be worse off today and probably by next week i may end up with a more serious bronchial infection that would inhibit training for a while, not to mention the whole time i would have ignored this up to that point i would not be functioning at an optimal level, which i believe is always the chief concern. having mucous in the body slows all the processes down, which means less output, less recovery, less assimilation, less healthy sleep, less everything! and u know what i want more! lol.
so now today i am reintroducing meats after a citrus fruit filled breakfast and i feel i am at the point where i can eat some meat again and i am craving some beef so that is what i chose!
I got a lot of projects i am working on for the day, i will not be training again today either and will restart tomorrow when i am fully optimized! currently my main project is reinvigorating muscle beach here in Venice, ca. the outdoor gym Arnold and Franco and all the guys that originally promoted bodybuilding in america and let people know what it was (through outlets like pumping iron) and to do that i will start personal training there! and people will be in awe and everyone trained there will reach their goals and more will come. it will be freaking awesome!
i am also re-planning possible diets, exercise and supplement regiments for myself and may release my next contest prep plans but am not sure yet at the moment. i like building excitement ;P.
i still need to learn how to upload videos and lots of pics to here so people can see everything. i want to inspire and share so we can reach our dreams. what is life if not lived?
alright im out~ we can talk more philosophy later. i am going to finish up my burger and soak my body into pleasurable blisssssssssssss.
PEACE
~The BlahutBuilder
Thursday, August 12, 2010
Back up and running! LETS DO THIS!
I have been working on updating this page for a little bit now. I took a few programming classes in college, but now for some reason getting this page to do what i want it do seems a bit challenging. Its time to go connect with my body and quads in the gym at the moment but i will be regularly posting up here and hope to keep this site turning into something that has links to forums where we can discuss many topics such as exercise physiology, nutrition, and nutraceuticals. i also will be uploading videos, once i figure that out, of exercises i do in the gym adn what i have created, as well as cooking videos of the food i make, and will keep you updated with my most current diet and execise regiments as i ascend towards the upper ranks of light heavyweights and shoot for my pro card. Lots of exciting things will happen along the way so stay tuned! thanks!
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