Daily News Archives
September 2006
09/30/2006 - What an arm workout last night!; One new picture.
09/29/2006 - Huge response to yesterday's update.
09/28/2006 - New delts/traps/calves workout; Tough love for "100 Challenge" participants.
09/27/2006 - New back workout; Loving the t-bar row attachment; Titan review update.
09/26/2006 - "All dumbbell" chest workout last night.
09/25/2006 - Server maintenance planned for today.
09/24/2006 - Day off!
09/23/2006 - Server update; New arm workout details; October "100 Challenge" open for entry!
09/22/2006 - Expect about an hour of forum downtime today.
09/21/2006 - Bulking progress--three weeks in; Reminder about outages.
09/20/2006 - Strawberry Nitrean is here!; Expect brief outages over the next day or two.
09/19/2006 - More software upgrades planned for today--brief server downtime expected.
09/18/2006 - Big changes over the weekend!
09/17/2006 - Forum upgrade complete; Poll: placement of user info on forum; Video remix.
09/16/2006 - New video (Volume: 8.3, Cheese factor: 9.7); Forum upgrade today.
09/15/2006 - Last night's workout; New delts comparison photo; Third week of bulk begins.
09/14/2006 - Forum software upgrade imminent!
09/13/2006 - Back workout in detail; New T-Bar row option for the Titan is here!
09/12/2006 - Chest progress; New comparison picture.
09/11/2006 - Time management tips.
09/10/2006 - Brand new backup system--no more "Down for daily/weekly backup..." messages!
09/09/2006 - Cheat meal; Last night's workout; Shoulders doing well.
09/08/2006 - First week of bulk in the books; New pictures; Delts/traps/calves workout.
09/07/2006 - Titan/Fitcore news; Bulking status update.
09/06/2006 - Best AtLarge sale EVER--15% off all orders!
09/05/2006 - Tips and techniques for developing a big chest.
09/04/2006 - Titan review & new Fitcore website almost ready; Leg training is important!
09/03/2006 - Server problems continue--expect brief downtime today; Last night's leg workout.
09/02/2006 - Server problem this morning; First bulking workout; A couple new pictures.
09/01/2006 - First day of my bulk; August in review.
September 30, 2006
I love my arm workouts, but they sure do test my limits. Last night after I finished my first superset it felt like my forearms were about to pop open. By the time I finished my second superset (halfway through my workout) I felt like I couldn't curl so much as an empty wrapping paper tube. At that point in my workout it becomes a mind game. I spend the one minute of rest between each set pacing the floor mentally preparing myself for the next set. When I finish one of my brutal arm workouts, I can't adequately describe how good I feel. I guess knowing I'll soon be basking in post-workout euphoria is a big part of what keeps me going through the tough sets. One picture from last night. My arms are about 18.5 inches in that picture.
I've got a ton of stuff to get done this morning, so I'd better go eat and shower. Have a great day!
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September 29, 2006
I received a lot of email about yesterday's update. That didn't surprise me. What did surprise me is that most of you seemed to agree with me--even some who dropped out of the challenge said that it was just what they needed to hear. Maybe that's true, but a kick in the pants is only good for a small boost: it's up to you to take advantage of the momentum and continue forward. The "100 Challenges" are designed to help you break bad habits and reinforce good ones. You, and only you, are accountable for what you do and do not do. You are expected to live up to your commitment and complete the challenge, even if you lose all 100 points along the way. Losing points is part of the learning process. The important things are that you stick with it, you live up to your commitment to complete the challenge and that you do better each month. If you start a challenge and then quit or give up, you are just reinforcing bad habits--habits that, presumably, you are trying to break. These challenges are not just about fitness. They are about goal setting, making commitments and then living up to your word. These skills are critical in all areas of life. I believe that each and every person reading this has it within themselves to succeed, so I will not apologize or water down what I said yesterday. I refuse to lower my expectations simply to placate the egos of quitters.
Registration for the October John Stone "100 Challenge" is now underway! Your Official Challenge post must be made by 7:00 AM (EDT) on October 1, 2006 if you plan to participate. To participate, you must be a member of the forum. If you are not a member, simply create a free account.
For all the details, official rules and sample entry data, just head over to the October "100 Challenge" thread
on the forum. If you are ready to work hard and want to challenge yourself in a fun and competitive environment, then please take part! No slackers! 
September 28, 2006
Tonight is a big workout: delts/traps/calves. I'll be rotating to new exercises tonight. Here is what I have planned:
DELTS
4 x 12 Dumbbell presses
4 x 12 Standing dumbbell lateral raises
4 x 12 Seated bent-over dumbbell lateral raises
4 x 12 Barbell upright rows
TRAPS
4 x 12 Heavy barbell shrugs
CALVES
4 x 12 Vertical calf presses
I can't believe how fast the first month of my bulk has flown by! I'll be taking my end of the month measurements and pictures this weekend, and will post a progress report on Saturday or Sunday.
There are only three days left to register for October's "100 challenge" (see below). I was disappointed to see that quite a few people have abandoned their September challenge, or didn't even start at all. I'm going to get on my soapbox with a little tough love now...
Yeah, I know it's a tough challenge--no one ever said it wasn't. So, before you make an official post saying "I'm in!", please make sure you are really up for it. With the exception of a few planned vacations, I've made 1,361 daily posts to this web site. I've never missed my self-imposed 9:00 AM deadline, and I've never missed an update. That's almost 4 years of 100% consistency. I'm a busy guy, too: I have a full-time job that demands a lot of me, I workout every day, I have commitments and obligations to meet, I run this site and the forums, I have a home and a family to take care of... So forgive me if I find it extremely difficult to accept that the 30 or 31 updates required by the challenge rules is such a hardship for some. If you make the commitment, then you do what you have to do to follow through. I don't want to see anyone bailing out of the October challenge. Losing points is one thing, but giving up entirely is not what this challenge is about!
Registration for the October John Stone "100 Challenge" is now underway! Your Official Challenge post must be made by 7:00 AM (EDT) on October 1, 2006 if you plan to participate. To participate, you must be a member of the forum. If you are not a member, simply create a free account.
For all the details, official rules and sample entry data, just head over to the October "100 Challenge" thread
on the forum. If you are ready to work hard and want to challenge yourself in a fun and competitive environment, then please take part! No slackers!
September 27, 2006
It was time to switch my back workout up, so last night I came up with a fresh mix of exercises. I felt like my entire back got a very good workout. Here's what I did:
BACK
4 x 12 Narrow grip (palms-in) lat pulldowns
4 x 12 Reverse-grip upright rows (w/ ez-bar)
4 x 12 Machine T-Bar Rows
4 x 8 Deadlifts
For the Machine T-Bar Rows, I used the new "John Stone" T-Bar attachment for the Titan. I'm really happy with how this option came out: it provides a very stable t-bar row station with a variety of grip options. Also, due to the placement of the plates on either side of the lifter, range of motion is not limited by large plates as it is with standard barbell t-bar rows. A huge "Thanks!" to the guys at Fitcore for such a welcome addition to the Titan!
Speaking of the Titan, my review is done, but there have been some delays with the new Fitcore web site. I don't think it will be much longer now...
Registration for the October John Stone "100 Challenge" is now underway! Your Official Challenge post must be made by 7:00 AM (EDT) on October 1, 2006 if you plan to participate. To participate, you must be a member of the forum. If you are not a member, simply create a free account.
For all the details, official rules and sample entry data, just head over to the October "100 Challenge" thread
on the forum. If you are ready to work hard and want to challenge yourself in a fun and competitive environment, then please take part! No slackers!
September 26, 2006
I always enjoy when I change my workouts around. Doing so every three weeks seems to work well for me. Last night I worked my chest, and decided to go back to an "all dumbbell" workout that I used during last year's bulk with very good results. The only non-dumbbell exercise in this routine is the cable crossover work that I use to finish off my chest at the end of my workout.
CHEST
4 x 12 Flat dumbbell bench press
4 x 12 Incline dumbbell bench press
4 x 12 Decline dumbbell bench press
4 x "Burnout" Cable cross-over (upper chest)
I know some people are not big on decline presses, but I find that the decline press is a great exercise for hitting the lower pecs. I really do believe that form is critical--not only for muscle development, but also for injury prevention. I wrote an article earlier this month in which I discuss some of the tips and techniques that I've used to help develop my chest. If you missed it, here it is.
Registration for the October John Stone "100 Challenge" is now underway! Your Official Challenge post must be made by 7:00 AM (EDT) on October 1, 2006 if you plan to participate. To participate, you must be a member of the forum. If you are not a member, simply create a free account.
For all the details, official rules and sample entry data, just head over to the October "100 Challenge" thread
on the forum. If you are ready to work hard and want to challenge yourself in a fun and competitive environment, then please take part! No slackers!
September 25, 2006
Today I have to take the forum down for about 1-2 hours while I perform the maintenance that I had originally scheduled for this past Friday. I apologize for the interruption and any inconvenience it may cause. The maintenance window is from 8:30 AM EDT until 11:30 AM EDT. I'll update this page once the maintenance has been completed.
UPDATE: The server maintenance has been completed. Thank you for your patience.
Registration for the October John Stone "100 Challenge" is now underway! Your Official Challenge post must be made by 7:00 AM (EDT) on October 1, 2006 if you plan to participate. To participate, you must be a member of the forum. If you are not a member, simply create a free account.
For all the details, official rules and sample entry data, just head over to the October "100 Challenge" thread
on the forum. If you are ready to work hard and want to challenge yourself in a fun and competitive environment, then please take part! No slackers!
September 24, 2006
Ah, finally, a day off with nothing to do except morning cardio. It's been a rough couple of weeks, so I'm really looking forward to a lazy day. I'm going to go get my cardio done, eat breakfast and then watch DVDs all day with Lisa and the dogs. If my pager goes off, I swear that I will smash it with a sledgehammer.
Registration for the October John Stone "100 Challenge" is now underway! Your Official Challenge post must be made by 7:00 AM (EDT) on October 1, 2006 if you plan to participate. To participate, you must be a member of the forum. If you are not a member, simply create a free account.
For all the details, official rules and sample entry data, just head over to the October "100 Challenge" thread
on the forum. If you are ready to work hard and want to challenge yourself in a fun and competitive environment, then please take part! No slackers!
September 23, 2006
Last night was my 4th arm workout of this year's bulk, so it was time to change my exercises around. I
went back to last year's logs and found a bicep/tricep superset workout that I had marked "insane", and
then I added an extra superset. 
While I was eating my second post-workout meal I kept having to stop and put my silverware down because my arms were so heavy and tired,
and in bed later that night my forearms kept cramping up. That's my kind of workout! Here it is:
Superset #1: Alternating DB Curls & Decline Skullcrushers (4 supersets of 12/12 reps)
Superset #2: Ez-Bar Preacher Curls & Seated Ez-Bar Tricep Curls (4 supersets of 12/12 reps)
Superset #3: Concentration Curls & Heavy Weighted Bench Dips (4 supersets of 12/12 reps)
Superset #4: One-Arm Cable Curls & Kneeling Overhead Cable Triceps Extensions (4 "burnout" supersets)
For more information on how I work my arms, check out my August 26, 2006 arm workout article.
You're probably tired of reading about the server maintenance issues, but I assure you that you're
not as nearly as sick of reading about them as I am dealing with them.
Thankfully there have only been two maintenance interruptions this week, and they were both very brief. I don't have
any interruptions planned for today, but I am working in the background on some things. So, please be aware
the there is always the possibility of an unplanned outage. I will continue to do everything I can to
avoid any downtime.
Registration for the October John Stone "100 Challenge" is now underway! Your Official Challenge post must be made by 7:00 AM (EDT) on October 1, 2006 if you plan to participate. To participate, you must be a member of the forum. If you are not a member, simply create a free account.
For all the details, official rules and sample entry data, just head over to the October "100 Challenge" thread
on the forum. If you are ready to work hard and want to challenge yourself in a fun and competitive environment, then please take part! No slackers!
September 22, 2006
As you may know from reading the past few daily news updates, there have been some issues related to the recent software upgrades (not the forum upgrade--that went very well. These particular problems are due to some system-level software upgrades). At some point today I'm probably going to need to take the forum down for about an hour while I work to resolve these last few problems. I apologize in advance for any inconvenience this may cause. I'll post an update once everything is back online and (hopefully) the problems are fully resolved.
11:50 AM update: The above scenario is postponed. I'm working on another, less intrusive solution that will take longer, but should result in very little (if any downtime). If it doesn't work, I'll proceed with my original plan later this weekend or early next week.
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September 21, 2006
Today is the end of the third week of my bulk. I'm very happy with my gains so far, and I seem to be adding very little fat: as of this morning I've added 5.4 pounds. A small Today is the end of the third week of my bulk. I'm very happy with my gains so far, and I seem to be adding very little fat: as of this morning I've added 5.4 pounds. A small portion of that weight is fat, but for the most part it's lean mass. So far I've added 1/4" to my forearms, 1/4" to my arms, 1.25" to my quads (I know that sounds crazy, but my legs have always been like that--they grow so fast it's a little scary), 1/2" to my calves and 1/2" to my chest! I think most of these initial gains are due to "muscle memory": I was a little bigger than I am now at the end of last year's bulk, but back then I weighed 225 pounds and was around 14% body fat. Right now I'm between 9% and 10% body fat, but my muscle measurements are at, or very near, the measurements taken at the end of last year's bulk. I expressed some concern to SwoleCat about the amount of fat I added last year while bulking, so he made some adjustments to my diet. It seems that this year's protocol is right on the money: I'm adding size and gaining weight, but keeping most of the fat off. If this continues, and I expect it will, I'm going to bulk for 4 months this year instead of 3 months.
Reminder: As you probably know, there have been a whole lot of upgrades and changes to the JSF servers over the past week. For the most part everything is running fine, however there are a few lingering issues that I'm still working on. As I resolve these last remaining issues, you may notice periodic outages over the next day or two. These outages should be very brief (lasting no more than 3 or 4 minutes) and will only be done when absolutely necessary. I apologize in advance for any inconvenience.
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September 20, 2006
I have some great news this morning from AtLarge Nutrition: Strawberry Nitrean is finally here! There have been numerous requests for a Strawberry Nitrean flavor, and knowing AtLarge this will be a fantastic tasting shake for those who like strawberries. After you've tried it, be sure post a review in the AtLarge Nutrition Review and Discussion Thread. Don't forget, every few weeks AtLarge will pick a random post from their review thread and give the author of the selected post a free AtLarge product of his or her choice!
As you probably know, there have been a whole lot of upgrades and changes to the JSF servers over the past week. For the most part everything is running fine, however there are a few lingering issues that I'm still working on. As I resolve these last remaining issues, you may notice periodic outages over the next day or two. These outages should be very brief (lasting no more than 3 or 4 minutes) and will only be done when absolutely necessary. I apologize in advance for any inconvenience.
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September 19, 2006
I'll be taking the servers down briefly sometime this morning to perform some additional software upgrades. The maintenance window is between 9:30 AM and 11:30 AM. As long as everything goes as planned the servers will only be down for around 10 minutes, but the downtime could be longer if unexpected problems are encountered. I have to be on-site to perform these upgrades, but I'll update this page once the upgrades have been completed and I'm back at my home office.
11:21 AM UPDATE: Maintenance was completed without issue. Total downtime was less than 5 minutes.
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September 18, 2006
If you didn't visit the site over the weekend, please be sure to read yesterday's update. The forum has undergone a major software upgrade, and there are some significant changes that you will want to be aware of.
Please be sure to take a second and vote in this poll.
Effective immediately, all Bronze-level memberships and higher can use 175x175 pixel avatars! This is in addition to the many other benefits supporting members receive. For more information on upgrading your account, please check out this page.
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September 17, 2006
Ths big news today is that yesterday the forum upgrade was completed successfully. Everything seems to be working very well! There have been a couple of minor issues, but all known issues have been now been resolved. Please visit the Upgrade information and discussion thread if you want to learn more about the new features, have a question or experience a problem.
Also with regards to the forum, you may have noticed the user information that used to appear above each post is now positioned to the left of each post. Some really like the new layout, and some hate it. I can change it back to the way it used to look, or I can leave it as-is. Majority is going to rule on this one, so please take a second to vote in this poll. It's a very close race right now, so each vote is important.
What else... oh, I remixed the video I posted yesterday. It's still loud.
I'm going to go do my cardio, get some chores around the house done and relax. Have a great day!
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September 16, 2006
Last night after my biceps/triceps workout (which was probably the best workout of my bulk so far), I made a video
instead of taking pictures. I should make more videos, only I should try to make them not quite as loud and a little less cheesy. 
THE FORUMS WILL BE UPGRADED TODAY: The major forum software upgrade will be happening today. vBulletin has released the first maintenance release to version 3.6.0, and that's what I was waiting for. Over 100 bugs were squashed between version 3.6.0 and version 3.6.1, but most of the bugs were very minor: 3.6.0 was a very stable and robust release, and the latest build is even more solid. At this point I'm just waiting for the artist who designed the forum "skin" to upgrade the templates to the latest version. It's a big job, but he's very quick, so it won't be long now. If you are interested in the new forum features you will enjoy, you can check them out here.
As you may know from reading this Daily News update, the forums no longer need to be taken down to perform backups; however, the forums will need to come down while the new software is installed, configured and tested. This process will take a few hours. While this upgrade is being performed you will see a status message when you visit the forums indicating what is going on.
Once the forums are back up, you will likely notice some of the changes/new features immediately, and others will become apparent as you use the forum. Also, you will need to re-log on to the forums, so now's the time to make sure you know your username and password! I'll start a support thread to help answer any questions you may have. Keep in mind that even after the forums are back up, there is still a lot of action going on behind the curtains: I will be very busy re-installing certain code customizations and tweaking a lot of the visual elements. This process will take a day or so, so please hold your questions with regards to aesthetics until this process is complete.
1:50 PM Update: The upgrade is complete and seems to be working fine. Please visit the Upgrade information and discussion thread if you want to learn more or have a question.
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September 15, 2006
Awesome workout last night (delts/traps/calves)! I've posted my post-workout thoughts and a new photo (actually it is a set of photos that are meant to show my delts/traps progress) in my media thread. Here's last night's entry.
Today starts the third week of my bulk, so tonight's bicep/tricep workout will be the last time I perform my current arm workout--next week I'll be changing everything around. I think my body has already begun to adapt the exercises I'm currently doing, so I think the change will do me a lot of good.
IMPORTANT REMINDER: The forthcoming major forum software upgrade will be happening very soon--possibly as early as later today or over the weekend. vBulletin has released the first maintenance release to version 3.6.0, and that's what I was waiting for. Over 100 bugs were squashed between version 3.6.0 and version 3.6.1, but most of the bugs were very minor: 3.6.0 was a very stable and robust release, and the latest build is even more solid. At this point I'm just waiting for the artist who designed the forum "skin" to upgrade the templates to the latest version. It's a big job, but he's very quick, so it won't be long now. If you are interested in the new forum features you will enjoy, you can check them out here.
As you may know from reading this Daily News update, the forums no longer need to be taken down to perform backups; however, the forums will need to come down while the new software is installed, configured and tested. This process will take a few hours. While this upgrade is being performed you will see a status message when you visit the forums indicating what is going on.
Once the forums are back up, you will likely notice some of the changes/new features immediately, and others will become apparent as you use the forum. Also, you will need to re-log on to the forums, so now's the time to make sure you know your username and password! I'll start a support thread to help answer any questions you may have. Keep in mind that even after the forums are back up, there is still a lot of action going on behind the curtains: I will be very busy re-installing certain code customizations and tweaking a lot of the visual elements. This process will take a day or so, so please hold your questions with regards to aesthetics until this process is complete.
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September 14, 2006
This morning I want to let everyone know that the forthcoming major forum software upgrade will be happening very soon--possibly as early as later today or sometime tomorrow, but perhaps as late as sometime over the weekend. vBulletin has released the first maintenance release to version 3.6.0, and that's what I was waiting for. Over 100 bugs were squashed between version 3.6.0 and version 3.6.1, but most of the bugs were very minor: 3.6.0 was a very stable and robust release, and the latest build is even more solid. At this point I'm just waiting for the artist who designed the forum "skin" to upgrade the templates to the latest version. It's a big job, but he's very quick, so it won't be long now. If you are interested in the new forum features you will enjoy, you can check them out here.
As you may know from reading this Daily News update, the forums no longer need to be taken down to perform backups; however, the forums will need to come down while the new software is installed, configured and tested. This process will take a few hours. While this upgrade is being performed you will see a status message when you visit the forums indicating what is going on.
Once the forums are back up, you will likely notice some of the changes/new features immediately, and others will become apparent as you use the forum. Also, you will need to re-log on to the forums, so now's the time to make sure you know your username and password! I'll start a support thread to help answer any questions you may have. Keep in mind that even after the forums are back up, there is still a lot of action going on behind the curtains: I will be very busy re-installing certain code customizations and tweaking a lot of the visual elements. This process will take a day or so, so please hold your questions with regards to aesthetics until this process is complete.
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September 13, 2006
I've started to think of Wednesday as the "eye of the hurricane" because it's the only day of the work week that I don't train with weights. It's a brief lull that allows me to sort of catch my breath before the next three workouts. I'm glad I put that day off in there right after back day: back day has become one of my most difficult, yet satisfying workouts.
Speaking of back workouts, I forgot to post mine last week, so here is the back workout I'm doing for the first three weeks of my bulk:
Back
4 x 12 Low cable rows (narrow, palms-in grip)
4 x 12 Lat pull-downs (wide grip)
4 x 12 One-arm dumbbell rows
4 x 8 Deadlifts
Actually, last night I substituted T-Bar rows for the low cable rows because I got my brand new "John Stone" T-Bar row attachment for the Titan in yesterday and couldn't wait to try it out! For pictures and a rambling video in which I attempt to explain why it's called the "John Stone" T-Bar row, go here. Next week I'll return to my scheduled back workout as written. I'll be adding T-Bar rows again when I change things up in 2 weeks.
Astute readers may have noticed that I only do 8 reps per set for my deads, which is a bit of a departure from my normal rep scheme. That's because with deads I like to go very heavy. Heavy
deads are tough, but I derive a lot of satisfaction from lifting heavy objects off the ground. Maybe there's a little powerlifter in me after all?
September 12, 2006
Awesome workout last night (chest/abs)! I've already added a quarter inch to my chest since September 1st, and my strength is increasing pretty quickly as well. I took a picture last night and compared it to a similar shot I took two years ago to the day.
I'm running a bit behind this morning, so I'm going to have to cut this update short and get to ready for work. Have a great day!
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September 11, 2006
A couple of people recently asked me to talk about time management. Honestly, time management is something I still struggle with, but I have made some very good progress in that area over that past few years. Here are a few tips that may help.
- Make a list of the regular tasks that you want to get done each day. Prioritize them. Block out time for the things you absolutely must get done, and then take whatever steps are necessary to ensure that time will be uninterrupted. For example, I've notified my employer that the time between 6:00 PM and 7:00 PM (my workout time) is my time, and it's up to them to make sure someone else is available for emergencies during that time. This is something I'm not flexible on, and they know it. Just because you are employed by a company doesn't mean they own you. Most employers are willing to work with you on things like this (especially if it's time you plan to spend improving your health); if not, find another job. Your health and well-being are worth far more than whatever it is your employer is paying you. It's up to you to make sure you have a plan and a backup plan.
- Take note of the things you are doing each day that accomplish nothing. If you complain that you are strapped for time, but you also spend time watching television and surfing the 'net, then you have nothing to complain about. Goofing off is great, but it should flow between your priorities.
- Don't procrastinate. This is a tough one for me, but I'm getting better. When I have a task that needs to get done, there are times when I have adequate spare time to do that task, but I don't because it's not yet "critical". Why not just do it? If you constantly procrastinate then it's just one more thing piling up that needs to get done. Eventually you're going to feel overwhelmed. Yesterday was a pretty light day for me, so I took advantage of it and got a ton of things done around the house. The projects I completed yesterday were things could have waited, but I did them and even had time for a movie. Personally I enjoy my free time far more when I don't have tasks that need to be accomplished hanging over my head.
- Preparing meals in advance is a huge time-saver. For example, I eat a lot of chicken, so I cook up 8 chicken breasts at once and store them in the fridge. This alone saves me a ton of time during the week. Also, I always have "stand-by" meals in case I need to leave unexpectedly and can't bring my usual food. These meals are easy to transport, require no cooking and can be eaten quickly.
Remember, we all have the same 24 hours to work with. If fitness is a priority for you, then construct your day to include it with your other priorities. Have a backup plan for when things don't go as expected.
Speaking of time, I'm out of it! I blocked out 15 minutes to write this morning's update, and now I must move on to other tasks. Have a great day!
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September 10, 2006
As the forum database grows in size, the daily backups have become more and more of an intrusion because the forum is shut down while the backup is running. The
time it took to backup the entire forum each morning was approaching 10 minutes, while the weekly backups of the entire system were even worse--they took about an hour!
Those of you who are online in the morning between 6:00 AM and 7:30 AM (Eastern time) have undoubtedly seen these annoying interruptions.
The worst inconvenience is when a member starts writing a post while the forum is up, but while he or she is typing the forum goes down for a backup. Unaware that
the forum is down, the unfortunate member submits the post only to be greeted by a message announcing that the forum is down for a backup. Hitting "back" doesn't revive
the post, and it is gone forever. 
Yesterday I implemented a new hardware and software solution that allows me to safely perform "hot" backups of the entire JSF forum database without ever having to shut the forum down! Even better, these backups are automatically run every day, and then compressed and transferred off-site to a remote server. The remote server is also backed up to yet another server automatically each and every night.
The thought of losing all the data on the forum is unthinkable. With this new and improved backup system I can continue to safeguard our community's data while totally eliminating the daily interruptions to the forums. Thanks to the new backup protocol and fully-redundant hardware I keep on hand at all times, even a catastrophic failure of the JSF servers would result in at most 24 hours of data loss and a half-day of downtime.
I know many of you are very happy about this news, and I am, too!
A very special "thank you" to everyone who chooses to support this site with an optional paid membership upgrade. Without your support JSF could not survive.
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September 9, 2006
Last night's planned weekly cheat meal was very good, but I sure don't pine for junk food when I'm bulking the same way as I do when I'm cutting. Last night I simply was not craving pizza like I normally do. When I'm cutting down I usually count the days to my weekly cheat meal. I guess it stands to reason because when I'm bulking my diet is more varied and I'm eating a lot more carbs, which I tend to crave (like most people!)
So last night's workout was the second biceps/triceps superset workout of my 2006 bulk. What a tough workout! I knew I had to improve on all my sets, and because last week's workout was so good I was very nervous-excited in the hour leading up to my workout. I'm very happy with my performance - I went up in weight and/or reps on every exercise, including a personal best on working sets for standing DB extensions. I know I could handle even more weight on the DB extensions next week, but I felt like my shoulders were going to rip out of my body getting the dumbbell up over my head and getting it back to the other side when each set was over. A partner would be very good for this exercise at the weights I'm using. I'll just do burnout reps next week and use it as a finishing exercise, and the following week I'll be changing my exercises.
Speaking of my shoulders, they have been holding up quite well to the rigors of my bulking workouts thus far. This is a huge relief for me. I have a feeling that this year's bulk is going to be my best yet, so the thought of being sidelined by injury is nearly unbearable.
I've got to get in the shower and get going - haircut early this morning. Oh, and tonight is leg night!
September 8, 2006
Last night concluded the first week of my 2006 bulk. The workout was delts, traps and calves, and it went extremely well. I'm glad the first week is out of the way: I feel like I have my diet and training "dialed in", and I'm firmly in the groove.
I needed a picture of me standing with the Titan for my upcoming review, so Lisa took a couple of pictures of me while I was working out, and a bunch once I was done. You can check a couple of the shots here.
For those who have asked me to provide a little more detail about workouts, here you are:
Delts
4 x 12 Seated barbell shoulder presses
4 x 12 Seated dumbbell lateral raises
4 x 12 Bent over dumbbell raises
4 x 12 Upright cables rows
Traps
4 x burnout Dumbbell shrugs
Calves
4 x burnout One-leg dumbbell calf raises
September 7, 2006
If you've been waiting for my review of the Titan Home Gym, your wait is almost over. I've been working very hard on the review, and at this point there are just a few minor tweaks, adjustments and a bit of polishing left to do. Also, Fitcore's brand new web site is nearly ready for launch! I've seen the site, and it's really something special. You can expect the new Fitcore web site and my review to launch next week.
In anticipation of my Titan review and the new Fitcore web site, I've updated the Titan Information thread with lots of new options, a new Option Package and new pricing. Don't worry, none of the prices have gone up! In fact the price on the base Titan and the prices on all the options have been slightly reduced, thanks to the group buying power of JSF members who have already purchased a Titan. I'm especially excited about Option "T"--it's a T-bar row attachment that I suggested to Fitcore and even helped design. The back-story behind the birth of this new attachment is interesting, but I'm going to save it for my Titan review.
The first week of my bulk is almost done, and so far I'm very pleased with my weight gain. I think this year's bulk is going to be much cleaner than last year's bulk. The adjustments SwoleCat made to my diet seem to be right on target!
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September 6, 2006
I didn't think it was possible for AtLarge Nutrition to top the incredible sale they had back in July, but they have done it! I have to tell you all right up front that this sale is very special and will not be repeated anytime soon. In fact, it is very possible that it will never be repeated.
Now through Monday, September 11, 2006, you will receive an unheard of 15% off all orders! That discount also applies to shipping charges. Further, the already generous multi-unit discounts are still in effect, so this is your chance to stock up and enjoy the absolute best savings ever offered by AtLarge Nutrition.
AtLarge Nutrition's track record for fast shipping, outstanding customer service and the highest quality products is well established on JSF. If you have never tried AtLarge, now is the time to see what you've been missing. To receive your 15% discount, simply click over to the AtLarge Nutrition web site, load up your cart and when you check out be sure to enter coupon code "save".
Once you get your order and try the products, please take a few minutes and let future customers know what you think in the Official AtLarge Review thread.
IMPORTANT!: Due to software upgrades, you will most likely need re-login to your account on the forum if you have not done so already. To log in, simply click here and then enter your username and password (if you see your Control Panel when you click that link and are not prompted to login, then you are fine). Also, be sure to click the "Remember me" box so that you are not logged out after your current session is over. If you've forgotten your password, you can reset it here.
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September 5, 2006
I had another top-notch workout last night! Yesterday was my chest & abs workout, so I'd like to talk a bit about working the pecs. Properly targetting the chest is very difficult for a lot of people, especially beginners. Simply loading up the barbell with heavy weight and pushing it up and down is not sufficient.
First, I'm a firm believer that a solid mind-muscle connection is a critical component of building mass. "Mind-muscle connection" simply means that while you are lifting you are 100% focused on the muscles you are targeting. You're not thinking about your girlfriend, your job or your car payment. The only thing you should be thinking about is using the muscle(s) you are targetting to perform the lift.
The second thing you have to do is put aside your ego. If your goal is to build muscle size (I'm not talking to power lifters here), then you must use weight that is light enough for you to perform the targeted number of reps with perfect form, using only the muscles you are targeting to perform the lift. I'll use bench press as an example. Let's say that you can lift 255 pounds for 4 sets of 8, but in order to accomplish that you have to bring your elbows close to your body, recruit your triceps and delts, bring your butt off the bench, bounce the weight of your chest and perform the lifts very quickly. You are using too much weight, and you are not stimulating your pecs as much as you would if you used less weight and perfect form. Using lighter weight is also a great way to learn how to establish the mind-muscle connection.
Using the same lifter that I sited in the above example, I'd suggest that he reduce the amount of weight he's using to 170 pounds or so. I'm serious. With bodybuilding it's not about how much you can lift, it's about how much you look like you can lift! OK, so you've got a "measly" 170 pounds above you. Now, with your elbows nearly parallel to the bar, slowly lower the bar to the middle of the chest until the bar just kisses your pecs (about 3 seconds), then lift the weight and concentrate 100% on using only your pectoral muscles to accomplish the lift (about 2 seconds). At the top of the move, squeeze your pecs HARD for about one second. Always focus, and always maintain that mind-muscle connection. You should really feel it in your pecs. If you don't, reduce the weight and practice until you've learned to establish the mind-muscle connection.
Here's the workout I did last night. I've been doing barbell chest work for the past month, so last night I changed things up a bit and got some smith machine action in there. I'll change this up again in about 3 weeks.
4 x 12 Smith Machine Bench Press
4 x 12 Smith Machine Incline Press
4 x 12 Weighted Chest Dips
4 x "Burnout" Cable Crossover
Many people are surprised how challenging a seemingly "wimpy" weight can be using the above techniques. When I began to lift using the methods I've described today, I noticed a big increase in my muscle development. Give it a try and see what you think!
IMPORTANT!: Due to software upgrades, you will most likely need re-login to your account on the forum. To do so, simply click here and then enter your username and password (if you see your Control Panel when you click that link and are not prompted to login, then you are fine). Also, be sure to click the "Remember me" box so that you are not logged out after your current session is over. If you've forgotten your password, you can reset it here.
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September 4, 2006
It's been a very busy weekend for me, so I'm very happy to have an extra day off from work today.
Many of you will be pleased to know that I'm nearly done with my long-awaited Titan review! Also, Fitcore's brand new web site is nearly ready to launch, and it's really cool. Those of you who are interested in learning more about the best home strength training gym on the market have a lot to look forward to over the next week or two.
My legs and glutes are so sore this morning that every time I have to get up it's a carefully planned event. Three months of leg workouts like the one I had on Saturday are going to add pounds of muscle to my legs, and prime the rest of my body for growth. People who ignore their legs and only train their upper bodies not only look silly, but they are also making it more difficult for the rest of their muscles to grow. Want a big upper body? Then train your legs!
I'm off to eat and finish my Titan review. Tonight is my first pecs and abs workout of my 2006 bulk. I'll try to post some training tips and my chest workout tomorrow, time permitting.
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September 3, 2006
We experienced some server problems again early this morning. I was able to do a bit more digging this time, and at this point I'm pretty sure it's not a hardware problem. Today I will be taking the forums down for about an hour to do some detailed systems checks and software/security upgrades. I've also disabled the JSF Mall as a troubleshooting measure, as that's the only newer piece of software on the system. Thanks for your patience, I'll have this problem resolved soon enough.
Last night was my first leg workout of my 2006 bulk, and it was unreal! It was easily the best leg workout I've had in recent memory. My leg workouts
when I'm cutting are very tough for me. I guess because the legs are such a huge muscle group, when I'm cutting I almost always have to fight through
a sort of weak feeling that sets in after the first few sets. Last night I felt so strong and full of power that I couldn't get enough!
I kept adding weight after each set and pumping out extra reps. When my planned workout was complete, I was so energized and happy that I added
an additional 4 sets of DB lunges. I'm not kidding around, I'm going to need crutches just to check the mail this week. This morning--a mere 12 hours after
my workout--I had trouble getting out of bed. Now that I'm up and moving it's not too bad...yet! I hope I'm able to do deadlifts on Tuesday.
September 2, 2006
We experienced some issues with one of the JSF servers early this morning. Everything seems to be OK now, but it is possible that we may be dealing with a failing piece of hardware. I have spare servers/parts on-hand at all times, and I'll be monitoring things closely over the weekend. If needed, I may have to take the web site & forum down while hardware is tested and, if needed, swapped out. Thanks for your understanding.
Yesterday was my first day of my 2006 bulk, and it was about as perfect as it could be. I really enjoyed the new foods I'm eating (and the massive quantities), and I couldn't have asked for a better workout (biceps/triceps). I posted a detailed post-workout entry to my photo journal, along with a couple of silly starting pictures (thanks to my playful dogs).
I'd better get going - lots to do today and this morning's server problem has set me back about an hour. Tonight is leg night, so I need to start fueling my body because it's going to be brutal!
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September 1, 2006
This past month I've managed to get my weight back up to over 200 pounds while simultaneously dropping some of the fat I added over the month of July. In August I lost a half-inch from my waist and hips, and I added a quarter-inch to my arms and chest. Overall, my muscles look a little fuller than they did last month, but it's hard to tell much difference by looking at my monthly full body photos. I can see a noticeable difference in the mirror. My abs look less defined in today's "front" picture compared to last month, but that's just my crappy posing--my waist is actually smaller this month. I didn't have time to re-take the pictures with a better pose because I woke up a little late and had a lot to do this morning (August "100 Challenge" ending, September "100 Challenge" starting, I had to take my pictures, several pages on the web site needed to be updated to reflect the start of my bulk, I had to take my measurements, do the forum backup, answer emails/PMs, perform all my usual forum administration tasks and eat!)
Thankfully I got everything done in time, but now I've got to hustle because I have a lot of work to get done today--I don't want anything interfering with my first 2006 bulking workout: Biceps & Triceps, my favorite!
Congratulations to all the August "100 Challenge" participants who stuck with the challenge the entire month! You should be proud of yourself, because this challenge is not easy. Best of luck to the September participants!
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