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Great workouts don’t happen by accident; First training photos of 2011.

Saturday, January 29, 2011 by  
Filed under Daily Blog

January
29
2011

Yesterday’s back/traps/biceps workout continued my string of incredible workouts so far on this cut. I’m four weeks in and there’s not been so much as an average workout, let alone a poor one. These workouts haven’t been great by accident: they’ve been great because I’ve been maintaining a very strict and healthy diet, I’ve been getting plenty of rest, I’m consuming no alcohol and I am in a very positive state of mind. When I walk into the gym I’m supremely confident because I know I’ve done everything in my power to prepare for that workout. It makes all the difference in the world when you know that you’ve been working hard outside the gym to support that brief time you’re actually in the gym. This is precisely why I never wish anyone “Good luck!” when they are trying to lose fat. Luck has nothing to do with it. What I say instead is “Work hard!”, which has everything to do with it.

Getting back to yesterday’s workout. Most of my training on this cut has, by design, been fairly high volume and very intense. I do, however, feel that heavy compound exercises are important to my goals as overall strength builders–particularly the back squat and the deadlift. The method I use to work some heavy sets in along with the intensity sets is to sort of turn my warm-up into a workout. What I mean by that is best described with an actual example. Here’s what I did yesterday for deadlifts.

DEADLIFTS
[Warm-up] 16 x 135 x 1 – shrug at the top of each rep, 1 minute rest
[Warm-up] 12 x 225 x 1 – shrug at the top of each rep, 1 minute rest
[Warm-up] 10 x 285 x 1 – shrug at the top of each rep, 1 minute rest
[Warm-up] 8 x 315 x 1 – shrug at the top of each rep, 1 minute rest
[Working] 4-6 x working weight x 3 – shrug at the top of each rep, 1 minute rest

January 28, 2011. This is actually my happy face.

January 28, 2011. This is actually my happy face.

As you can see, I’m getting some high volume work in there with moderate weight as I warm up for my heavy sets. I also increase the intensity by keeping rest intervals very brief, and by mesh-supersetting (?) shrugs with the deadlifts. By the time I get to my heavy sets I’m very warmed up, but not so tired that my strength suffers. Cardio-wise this is a pretty difficult little segment of my back workout. My cardio is pretty decent right now, but deads have a way of humbling you in that regard.

I was feeling saucy yesterday, and so I added 20 pounds over last week’s weight to my heavy deadlifts. I hit my target of 6 reps per set, but those last couple of reps on the last two sets didn’t come easy. And by that I mean I had to scream, cuss and spit. I wouldn’t last 10 minutes at Planet Fitness. Actually, do they even allow deadlifting at all there? That place is such a joke…

I started my 2011 training photo album with a couple of shots from yesterday’s workout. You can check them out here.

If you want to get in on Mastover’s January 15% Off Sale, time is quickly running out! If you are ready to put in the work, then I highly recommend Mastover’s services. Mastover provided my complete diet and training program when I dieted down from a post-bulk 236 pounds/19% body fat to a shredded 186.6 pounds/6% body fat. If you are willing to put in the effort, that there’s no question that you’ll reach your goal under Mastover’s wing.

Just a few more days to get registered for the February “100 Challenge”. These challenges are a great way to keep your fitness goals front and center. Registration is easy – keeping your 100 points is not.

Remember, you can always find any sales, promotions or registrations that are currently running in the brand new section Current Promotions.

John Stone Fitness Comments

3 Responses to “Great workouts don’t happen by accident; First training photos of 2011.”
    • “Judgment free?” Have they watched their own commercials? What a bunch of hypocrites.

      If PF wants to cater to a specific demographic then more power to them, but you’d think they could get their point across without generalizing and insulting people who take their training seriously.

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