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.

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.

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.

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.

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?

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


Monday

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

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.