Wednesday, 30 September 2009

Inject Some Testosterone Into Your Gym

This one is for the lads (fellas, the boys etc). I'm not a big fan of commercial gyms. While they have the potential to provide an invaluable service, they're often a bit too busy taking your money and giving you a piss poor service in return (not to mention duly pimping the fitness instructors and personal trainers). Any sort of training outside of the "YMCA" or "Premiere Training" personal trainer hand book is often shunned. You will be rewarded with a fierce disapproving scowl from the gym manager should you undertake anything remotely out of the ordinary, or that potentrially contravenes section 1A, subclause 2C, Act 49 of the health and safety manual.

To hell with it I say! Firstly, lets respect the space you train in (and other gym goers) but lets get creative while we inject some testosterone in the place. Short on ideas? Kevin Larrabee over at T-nation has got some good suggestions. Check it out here.

Monday, 28 September 2009

Road To Recovery: Mind Games

The journey so far has been smooth sailing. I've been fortunate enough to have some of the brightest minds in Physiotherapy to tap into. Combined with my own knowldege, my body has thrived and made considerable progress. My strength and base level conditioning has improved, and I'll be working withPat Leahy from Pro Vo2 in Fulham to put together a plan to get me fighting fit.

What I have noticed is the apprehension. The internal dialogue. This week I introduced impact work into my training. This meant break falls, sprawls, parkour type leaps into tumbles and so on. While working with one of my Rugby guys I requested that he take me out a few times with "controlled" tackles. Ribs held out. So far, so good. What struck me was the apprehension that was present before I got tackled, before I did the break falls, before I tumbled. This apprehension wasn't there before. I noticed my body getting tense each time. When this happens the classic line from Point Break pops into my mind.

"Fear causes hesitation. Hesitation casues your worst fears to come true."

This is my cue to relax, and to let go. Focus on the task ahead, and be present to the moment. Thanks Patrick, you're a legend. Sometimes having cues to bring our attention back to the reality of the situation can help us focus to act effectively. It can be a simple word, or a sentence from a favourite film, book or song. Whatever works. Personallly I have an arsenal of them. These help me with various situations when my negative internal dialogue decides to rear its ugly head. Why not try it for yourself? Initially create three or four to add to your tool box. The best ones are easy to remember, grab your attention and empower you to act.

Try it out. Let us know how you get on.

Saturday, 26 September 2009

Old Habits Die Hard

I'll probably upset some people with the next post - but such is life. Age is never an excuse not to train. Granted, there may be some modifications to your training that you will need to make. But you are NEVER TOO OLD. Make the necessary changes, and work around it. Hat off to the gentlemen in the video below - massive respect. More power to you sir. Ok, enough said. Watch on.

Tuesday, 22 September 2009

Road To Recovery

Getting there. Slowly but surely. The past weeks training has been characterised by continuing mass building protocol, with some more explosive dynamic work thrown into the mix. All the while being sure to work on by rotational strength and range of movement and shoulder stability.

Working my way backwards, here's what I've been up to.

Tuesday's Session

Warm up: Joint Mobility and dynamic movement

1a) Hack Squat 10 reps x 10 sets (90% 1RM) 30 seconds rest between sets
1b) Cable Row 8 reps x 8 sets (85% 1RM) 30 seconds rest between sets

2a) Weighted trunk rotation 10 reps x 3 sets per side (40% 1RM) 30 seconds rest between sets
2b) Weighted trunk rotation 3 reps x 1 set per side (95% 1RM)

3a) Swiss ball core complex:
Jake knife into Pike into oblique knee tuck 3 reps x 3 sets
3b) Hand stand holds 30 seconds x 3 sets (rest 20 seconds)
3c) Handstand walk outs 3 reps x 2 sets (rest 20 seconds)

Cool down and Stretch

Sunday's Session

Warm up: Joint mobility and dynamic bodyweight movement

1a) Incline Press 8 reps x 8 sets (80% 1RM) 30 seconds rest between sets
1b) Barbell Rock up box squats 10 reps x 5 sets (80% 1RM) 30 seconds rest between sets

2b) Lat pulldown 10 reps x 10 sets (85% 1RM) 30 seconds rest between sets
2c) Weighted trunk rotation 12 reps x 3 sets (30% 1RM) 30 seconds rest between sets

3a) Parkour depth Jumps Complex 10 reps x 3 sets ( 1 minute rest between sets)
3b) Swiss ball complex:
Jack knife into Pike into Oblique knee tuck 3 reps x 3 sets (30 seconds rest between sets)

Cool Down & Stretch

Friday's Session

Warm up: Joint Mobility & Dynamic Bodyweight movement

1a) Deadlift 10 reps x 8 sets (75% 1RM) 30 seconds rest between sets
1b) Bench press 8 reps x 8 sets (80% 1RM) 30 seconds rest between sets

2a) Dumbell Pull Overs 12 reps x 12 sets (90% 1RM) 30 seconds rest between sets
2b) Weighted Gironda dips 6 reps x 4 sets (70% 1RM) 30 seconds rest between sets

3a) Weighted trunk rotation 12 reps x 12 sets (30% 1RM) 30 seconds rest between
3b) Cable rotator cuff exercises 10 reps x 3 sets per arm

Cool down and stretch

Going to progress into some impact work this week. Break falls, throws, sprawls and the like. Even going to get back on the Kettlebells this week ahead of Steve Cotters London Class special next monday.

Monday, 21 September 2009

Is The Fat Loss Industry A Jagged Little Pill?

In a desperate attempt for quick fix solutions some people will do almost anything to get rid of their fat. There are loads of scrupulous people out there who are willing to take advantage of that fact. When something as emotionally loaded as self image is the issue, its easy to lose sight of reality and go for the option that seems too good to be true. Often it is.

Muata, Mr Low Body Fat fell victim to one such company. Not because he bought into their miraculous "thirty day weight loss pill", but because they used before and after images of him, even though he had NEVER used their product or heard of their company until someone alerted him to it. Subsequently, Radiant ( a clinic in Seattle)removed his images and alleged "testimonial" and several other from this site. Read the rest of this outrageous story here.

Weight loss is a positive thing when done to better your health (and I use the word health in the all encompassing sense). Let's be real, medical conditions and medication side effects not withstanding, for the most people it took a while to put the weight on. Its going to take a while to lose it, and that's a good thing, your body will thank you for it in the long run.

However, if you still want that quick fix solution I have a handful of magic beans I'd like to sell which aid in rapid fatloss. Did I mention they were organic?

Monday, 14 September 2009

Road To Recovery

Over the last few sessions, I have been getting more dynamic with my rotational work. I've also added loaded compression by starting to clean kettlebells to see if the ribs can handle impact. Playing with the 16kg and the 32kg (for low reps) at home. So far so good. Below is what I've been up to for the last two sessions at the gym.

Saturday Workout

Warm up: Joint Mobility and dynamic body weight movement.

Skipping 3 minutes x 3 rounds

1a) Deadlift: 10 reps x 10 sets (80% 1RM)
1b) Incline Press ups 25 reps x 4 sets

2a) Kettlebell Windmill 16kg x 5 sets

2b) Pull ups 10 reps x 5 sets

3a) Swiss ball roll outs into jack knife 8 reps x 3

Cool down and stretch out


Warm up: Joint Mobility & Dynamic Warm Up

1a) T-Row 8 reps x 8 Sets (80% 1RM)
1b) Plyomteric Push ups 10 reps x 4 sets

2a) Pull ups 10 reps x 4 sets
2b) Gironda Dips 12 reps x 4 sets

3a) Kettlebell Windmill 3 reps x 3 sets
3b) Hammer & Tyre 10 reps x 3 sets

Cool Down and Stretch

Friday, 11 September 2009

Steroids. Bigger, Stronger, Faster?

Top fitness model Christian Boeving was fired by some of his sponsors after appearing in the documentary Bigger, Stronger, Faster, which documented the wide spread use of steroids in pro-sport and the fitness industry.

In this interview with Gregory Mantell, Christian gives a candid view point about steroids. While CJS Fitness or any of its representatives do not endorse the use of steroids (our lawyer made us add that bit in), we respect his honesty and give credit where credit is due. It makes for compelling viewing.

Road to Recovery: At the South Bank

At the South Bank club again. Its quiet during the day, and i can be in and out like a flash. I wasn't feeling particularly adventurous, so kept a similar format to earlier in the week. Today's offering

Warm Up:

Joint Mobility
Skipping 3 mins x 3 rounds (20 seconds rest between).

Main Session

1a) Hack Squat 12 reps x 12 sets (80% 1RM with 30 seconds rest in between)
1b) Bench Press 6 reps x 6 sets (85% 1RM with 40 seconds rest in between)

2a)Seated Row 12 reps x 8 sets (75% 1RM with 40 seconds rest in between)
2b)Gironda Dips 10 reps x 3(body weight)

3a) Weighted Torso Twists 10 reps x 3 sets each side
3b) Cable Rotator cuff exercises 12 reps x 3 sets each

Cool down and stretch

Job done.

Wednesday, 9 September 2009

Road to Recovery: Unleashing The Wild Physique

Yesterday, I had decided to keep it old school. Gironda protocol was calling me. In the 1960's Vince Gironda's unique training system and ideas were quite controversial. His methods got unquestionable results. In 1965 he became a house hold name when Larry Scott won the IFBB Mr Olympia. Gironda's gym churned out several champions over the years attracting such names as Lou Ferrigno and Arnold Schwarzenegger.

I was in the Vauxhall area so decided to hit South Bank gym. While still a commercial gym in all respects they have a decent weights room, and lurking in the corner I spotted a lonesome Trap bar. I hadn't seen on of these for a while, so I grabbed it and got to work.

Here was my routine

Warm up:

Joint Mobility
Skipping 3 min x 3 rounds (20 seconds rest in between).

1a)Trap bar 10 reps x 10 sets (80% Max: 30 seconds rest in between)

1b) Bench Press 10 reps x 10 reps (80% Max: 45 seconds rest in between)

2a) Jack knife into Pike 5 reps x 5 sets
2b) Torso Twists with plate 12 resp x 4 sets

3a) Rotator cuff cable exercise 12 reps x 3 sets

Cool Down and Stretch

Here is a rare clip of Vince as the 1980's lycra generation was about to get into full swing.

Tuesday, 8 September 2009

Sabina @ Gym Jones - Day 1

My first day of training with Rob was quite an experience. It started nicely, 10mins warm up on a rower (easy) then 2x 5 min 30/30 interval (1 min rest after first 5mins), 30 sec hard 30 sec easy on a rower. Rob gave me a target of 130m for each hard 30 sec, which wasnt difficult at all, so being me I became overconfident and very cocky whooohooo,!. And then... it came... the machine from hell... named AIRDYNE!!! Me and airdyne have had a love and hate relationship since first time I tried it, which was in December last year in the mighty gym jones of course. I love it because I am absolutely pathetic using it, so it is a huge challenge and even looking at it makes me nervous . By the way I hate it for exactly the same reasons. Airdyne looks very innocent and actually I was surprised at first seing it in a place which I always associated with hard working, no nonsense, old school trainers and athletes. However I quickly gained respect for this piece of equipment, I actually had to lie down gasping for air after Josh put me on it first time. So today when Rob started adjusting the airdyne seat my confidence dropped and hit the floor. I did exactly the same interval work on the airdyne, '2x5 mins 30sec hard 30 sec less hard. It was supposed to look like that, but in reality it was 30 sec pathetic 30 sec more pathetic. By the end there wasnt even a chance for me to continue my more pathetic 30secs, as it became impossible to move my legs, arms and my lungs suddenly shrunk. Airdyne is a machine invented in hell, that I am sure of and Rob MacDonald is Airdyne's hell mate. Summarising today: Airdyne 1 Sabina 0. I have been beaten up...

Monday, 7 September 2009

Road To Recovery: K.I.S.S

I had Prince pumping out the tunes on my Sony MP3, which inspired me so keep this workout simple, plus I had to be at a BBQ so was short on time. I kept the exercises compound, plus spent time strengthening my shoulder complex and working on range of movement. I took this approach for my trunk as well.

I had also done a grade 2 tear on my acromio-clavicular joint as well as dislodging and fracturing my ribs so I will have to be sensible about allocating time to getting them fighting fit. Jonathan at Balance Physiotherapy recently posted a cool piece about acromiclavicular rehab check it out here.

Here's what I did.

1a) Joint Mobility
1b) Skipping 3 minutes x 3 rounds (20 seconds rest betwee)

2b) Hack Squat 12 reps x 12 sets (75% max) 30 second rest between sets
2b) Bench Press 6 reps x 6 sets (70% max) 45 second rest between set

3a) Shoulder flexion, internal and external rotation complex (cable machine)
10 reps x 3 sets

3b) Neck tie into trunk rotation (cable machine - 45% max)12 reps x 3 sets

Cool Down and Stretch

That was me done. At the moment I'm alternating days between resistance sessions and running (2 - 3 miles max) with at least a day off in the week. I'm doing supplementary work on the same day I run (swiss ball pike / hand stand holds etc).

Physiotherapist Frances Lynn is doing a great job getting me back to form. With her input I'm modifying my training sessions appropriately. Playing it by ear and seeing how I go. So far, so pleased.

Sunday, 6 September 2009

The Myth of Will Power and Fat loss

In 2003 Muata weighed in at over 310 lbs (140kg+ to the rest of us). Today, in 2009 he is resting comfortably at around 177 lbs (80.5kg approximately). In my book, Muata is an inspiration, and confidently bridges the gap between academic research and real life applications.

Muata Then

Muata Recently

In a recent post on his blog Muata lays it down simple and plain. No B.S. It's a great read for people who are in a similar situation, or fitness professionals with clients in the same boat (as we all need constant education from a different point of view).

Ladies and Gentlemen, meet Muata....

Alright Big Dawgs, let’s continue our little conversation shall we …

A week doesn’t go by that I don’t either read an email or have someone tell me in person:

"Man, I wish that I had the willpower you have to lose so much weight and keep it off!"

It’s really the weirdest thing to experience because I feel as if people are putting me on pedestal because they think I must possess some sort of He-Man willpower. Well, I hate to disappoint you guys, but I don’t.

I still deal with having to be mindful of the amount of food I’m eating and how calorie dense my selections are on a daily basis. But, my approach to getting and staying lean has evolved over the years I’ve been on my journey.

When I started my journey, my cravings were out of control. There were so many foods that were placed on the “Do Not Admit” list for my kitchen. My thinking was simple. I knew that if the so-called forbidden foods were in the house, I would eat them. So, I...Read More

Friday, 4 September 2009

Pilates+Boxing = Piloxing

This is not a joke. Yet strangely amusing at the same time.

New craze sweeping L.A and making it's way to Gym Box London.

Our thoughts on this? Just because you can, doesn't mean you should.

Wednesday, 2 September 2009

Kettlebells Land at Lambeth Festival Of Sport

A major 'Festival of Sport' that will kick off Lambeth's countdown to the 2012 Olympic Games is being held on Saturday 5 September. Kennington Park will play host to Lambeth's first annual borough-wide sport and cultural festival - Activate 2009.

CJS Fitness and Jonathan Lewis of Industrial Strength London & Balance Physiotherapy will be getting in the mix, putting on a gripping experience. Kettlebelll taster workshops, speed and agility sessions, will feature massively. We will also be showing you how to get the most out of bodyweight exercises and demonstrating some cool stuff to hopefully inspire your own exercise workouts. To make it even more appealing, our sessions are completely free. That's right. Free.

The Festival of Sport features a wide range of things for you to try out from Climbing, Parkour, Basket Ball to Judo and Soccer. There is something for everyone. And yes, there are tents and marquees - so no need to worry about the weather!

To find out more click here

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