Back In Training...

[Daz666]

I've been back at the gym for a few months now and I'm stronger than I ever was before... Some highlights are that I can now deadlift 120kg 3 times (264.5 lbs, or around 19 stone), that's quite a bit more than my bodyweight!!

I also now can benchpress 75kg (About 165 lbs or nearly 12 stone).

I had promissed myself that when I got strength and fitness back I would start doing MMA again... And that's what I've done!! I am back doing MMA now and also Krav Maga... Ballsy!!!
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You think dis is the real Daz666? It is!!!!

"Goddamn Daz666, you are one ballsy stud!" - Holzfeuer

[Holzfeuer]

Great work, Daz! I've been hitting the weights with more consistency, as well. Let me tell you, I'm working on trying various old training methods combined with more modern techniques and all this. I've also taken great interest in researching and applying good nutrition and it makes all the difference in the seeing of definitions and muscularity, in addition to just feeling more energetic and ballsy overall. It's fantastic!

[BenRichards35]

Its good to see fellow goddamn studs pumping iron, iv got myself a new free weight routine to go along with the machine weights i was doing previously. for a long time i lacked the confidence to do free weights but not any longer, so many good excercises to work individual muscle groups and you quickly see better results from the free weights. though im still using the machine weights to target muscle groups that are difficult to work on individualy and just to mix up my routine.

I agree with the benefits of good nutrional intake, its been helping turn my extra mulch into muscle in 2 weeks iv dropped 5kg (11lbs) iv moved to eating 5-6 smaller meals throughout the day to help keep my motabilism burning and as well as introducing some other vegetables into my diet along with my green berets which is a first for me. Im getting loads of good advices from the new shero in my life who is very wise in dietetics.

im sure by the end of 2012 were all gonna be bigger, leaner, stronger goddamn hero's!!
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Im the Goddamn Butcher of Bakersfield!

Uplink, underground, uplink underground. You guys dont shaddup im gunna uplink yir ass, the you'll be underground!

[Holzfeuer]

Hey, alright! Good job, Richards, on moving to the free weights! This is true pumping iron, come on! I myself have a squat cage, bench and full Olympic free weight set in my garage. It's goddamn ballsy! I still have a cable machine, but use it less often.

My last year and a half has been a heroic and intense training journey, let me tell you. Mostly because of my age, the things that worked when I was younger weren't working anymore. I have lifted weights on and off since I was very young, but often not in a very regimented way for long periods of time. I really became motivated after my 38th birthday in August of 2010 to change things up. I'm turning 40 years old this year, but due to all the ballsy work and heroic choices I've made over the last year, I now feel better than when I was 30!

My journey started with daily military bootcamp calisthenic style training, in late 2010 to rebuild my overall conditioning through discipline. Every single day, no being lazy. This got rid of a good percentage of the goddamn fat that has been accumulating in my late 30's. Now I'm wiser and I'm older, as the song goes, right!?

Following this bodyweight bootcap-style regimen for 12 weeks, I took on the P90X program for 90 days, which incorporated more dumbbell action and pullups, but still was based on higher repetitions and a lot of body weight exercises.

After successfully completing P90X by April 2011, my body fat at an all time low, so fat losing was no longer a concern, I switched to building strength. I went on 12 weeks of a 5x5 regimen based solely on compound movement weightlifting to increase my power. This included barbell squats, deadlift, bench press, overhead press (aka military press, depending on who you talk to, technically military means feet together), weighted pullups, and bentover rows. 5 sets and 5 reps of each 3 movements per workout, 3 times a week, increasing the weight 5lbs every week. My strength grew to an all-time high despite a body weight less than I have been in 15 years! Come on!

That's the funny thing. I'm physically smaller than I've been since I was in my mid 20's. About 15 lbs less than I was for the 2006 UK tour, which at the time was the lightest I had been in ArnoCorps. Close to 25 lbs lighter than I was in 2008. Very light and lean, but more powerful than ever. The downside is when clothed, I probably actually look weaker than before, visually. What can I tell you? Meanwhile, I have a fantastic six pack of abs and definitions! It's obvious I need to drastically increase calories if I want to put on size, but that's another story, right there! For now, I'm enjoying the fantastic strength to bodyweight ratio and improved flexibility and agility, come on!

After the 5x5 for 12 weeks, I moved on to my own custom routine that combined the powerlifting/low rep style of the above program with some 8-12 rep bodybuilding moves that isolated smaller muscle groups, like the curls, triceps extensions, side raises and all this. It's disciplined with detailed workout journals to track progress. This program I created gave my body more sculpted look, right there. I might share this routine on a blog or something because I think it would benefit a lot of heroes out there. It was based on many hours of research and reading about the history of weight training and the methods of all the greats, all the way from Eugene Sandow to that Schwarzenoodle character!

I'm currently doing a workout designed by former Mr. Olympia Dorian Yates. I have to admit, I'm not as impressed with it. My own Holzfeuer routine seems superior so far, but I'm only 6 weeks in. Too much emphasis on isolation movements, which are better suited for the chemically enhanced HGH/testosterone/steroid-using athletes or even teenagers that have natural hormonal balances that support this type of training. I feel the last 6 weeks have been a step backwards. Some body fat has returned to my core and my overall power hasn't improved significantly. Come on, don't bullshit me! To be fair, everyone is different, and this routine might be fantastic for somebody else.

As soon as I complete this Yates program (going to ride it out for 12 weeks to give it a fair chance), I'm going to take on Wendler's 5/3/1 program, which to me looks to be a fantastic balance of weight training techniques and all this and is actually very similar to the program I designed for myself last year, but I have to admit, it might be superior. I'll let you know!

This has been on the training side. Now, nutrition is a whole other journey! The information I've acquired is mind boggling, let me tell you! This aspect is very emotional for me because I do firmly believe we'd still have Der Wölf with us if not for his poor nutrition that was the result of bad advices and bullshit processed foods and agricultural methods pushed by corrupt governing bodies. We've all been lied to for so long, it's goddamn criminal.

[Daz666]

Fantastic!!

I have a small update about my recent adventures in pumping iron!! Just today I managed to deadlift 130kg (286.600 lb) TWICE!!!! I've deadlifted that weight once before on a few different occasions but never managed it twice before... When the bar got to just above knee height I envoked the power or Arno with a little known heroic phrase of "Aaaarrrrrrgggggnnnnnneeeeaaaaaaaa!!!!!!!!!!!!!!!" and then I knew Crom himself would make me lift it all the way!!!! I felt the pump right there!!!!! It was so goddamn ballsy that I wanted to feel the pump again right away!!! Multiple pumps right there, exactly!!!!

I've also been trying to eat less crap and more heroic foods again such as green berets.

I'm stronger than I've ever been right now and it's fantastic. I'm doing MMA again too!!!!!

Hey, I need to be in good shape for the UK tour this year, so being stronger than I've ever been is a goddamn good start!!!!

[BenRichards35]

Man iv been meaning to get back to this thread for a long time, so many good advices and tips right there.

Holz im very interested in the calisthenic style training you mentioned and il look into the P90X program as body fat is still a huge area i need to tackle right now. im my younger days it wasnt a concern, i had the time to be more active and play sports and all my jobs where manual labour so i was excercising whilst making money (kinda like climbing for dollars right there) but when i was sent away for 're-education' and apart from the odd restrain here and there my pencil pushing job is a big more sedatary. needless to say body fat increased and unfortunattly my mid section started to look like i was carrying a junior ben richards. iv managed to reduce this significantly through imporved diet and excercise but in recent weeks iv hit a wall. my shape is changing slightly but the scales are not (possibly due increasing muscle mass aswell which we all know weighs more) but i would like to know more about how you managed to get yours down.

Another problem i have run into with my routine is overdeveloping certain muscle groups, particularly my deltoids. i dont know if its a flawed movement during lifts and sets or i need to change some of excercises for targeted area's to more specifically targeted areas. I have already adjusted some off these. im having trouble targeting my pectorals and abs. when i bench and incline bench alot of the effort is being done by my front deltoids rather than the pectorals themselves. the abs i think i just need to endure with, i currently do trunk curls, crunchs and the plank. after a good workout the next time i try to do the same there is alot of pain and discomfort and i find i need to rest them longer before repeating. im wondering if a less strenous workout and increased frequency would be better than a more intense workout that requires a 2-3 day rest before repeating with the same intensity.

I agree big time about diet and the impact these processed foods have on the body. i was very ignorant of these things years and ago and putting vegitables on my plate would be a waste of time. now im eating a bit better, portion sizes of what i need not what i think i want/need, and increased fruits and veg. my body and system just feels cleaner with higher and more importantly consitent energy levels. There are still alot of veg out there i dont like but im enduring anyway as iv learned your taste adapts after 10 samples, if found veg i tolerated in now enjoy and some i hated i can actually tolerate now. Not only that iv learned the importance of amino acids not just proteins. my girlfriend is half way to becoming a qualified dieticion so has been giving me fantastic advices.

I think i will try adapting my reps aswell, iv always been a 3 sets of 12 reps and iv found this effective for some excercizes but difficult to increase on others. today i down 4 sets of 9 reps with an increased weight. il continue to trial to see how it goes.

Congratulations on your successes as well daz, that is a mighty feat! and i hope your enjoying mma training, that is some tough stuff! i was able to do it for abou 6-7 months and was thoroughly enjoying it, unfortunatly i had to be relocated and was no longer in reasonable distance to attending the facility. I look forward to the upcoming tour so we can compare programmes and share advices, maybe even a wee arm wrestle lol. im 90% il be in attendance for the manchester gig. iv got that week booked off work and im working on the second week as well so i can attend as many assault as possible
_________________
Im the Goddamn Butcher of Bakersfield!

Uplink, underground, uplink underground. You guys dont shaddup im gunna uplink yir ass, the you'll be underground!

[Holzfeuer]

Ben Richards, you stud! I have some ballsy advices for you.

For the fat reduction, the very best way to do this is with doing sprint intervals 3 times a week. 6 sets of 30 seconds with 4 minutes of recovery. This is all-out running (or uphill cycling) going at your maximum speed for the 30 seconds, then rest 4 minutes and charge again! Six times and you'll be done in 27 minutes. No half-assing it, right there! Don't attempt on a treadmill because the machine will dictate the pace too much. This is the optimal way to burn fat! As a bonus, it causes an increase in testosterone production, which creates a ballsy anabolic state. My source of this information is primarily Charles Poliquin.

On the dietary side, old time bodybuilders (used to be called physical culturists) have known how to reduce fat through diet for nearly a century. The key is cutting out carbs, which forces your body to start burning fat for fuel. Get rid of bread and pasta and you'll start getting lean very quickly. Increase protein and fat intake and you won't miss your favorite bread or pasta dish and will get hungry less often. It is hard at first because those grain-based foods are physically addictive. I've eliminated all processed foods and all grains. All of my meat is grass-fed beef and free range chicken. Let me tell you, I feel better than ever! I had developed asthma and circulation problems in the past 5 years and both are cured completely! My main source for this type of approach to nutrition is the ballsy Vince Gironda (Schwarzenoodle was sent to him by Joe Weider to learn how to get cut) and also the advices of Mark Sisson of The Primal Blueprint. A very good book, by the way!

Regarding targeting your pecs, I had a similar problem, right there. I started overworking my shoulders and it was causing a lot of pain. I switched to decline bench presses and I find it relieves the frontal delts a lot and really lets you feel the burn in the pecs. Of course pec flyes are an even better way to target the chest. Give it a shot!

For abs, I wouldn't concern yourself with training them anymore than you already do, as long as you'd doing lifts that involve the core, such as squats and deadlifts. Training your abs isn't going to help reduce the fat covering them, unfortunately. You're really better off focusing on the big lifts and doing the ballsy sprints!

I hope you find these advices helpful. I'd never give you the wrong advices, let me tell you. I know several people besides myself who have adapted this approach and have shed many pounds and brought their belt size in several notches! GO!!!!

[BenRichards35]

Goddamn Holz this interval training is not for those who lack discipline for sure. iv been doing the sprints at a park not far from my flat but i also used that template on the rowing machine aswell. im not sure if its as effective as the sprints but the fire in my lungs told me there was benefit brewing there. This will def be something im goin to maintain.

Its fantastic getting these great advices, iv spent more time this year researching excercies and diet that i think i have in the rest of my life but its difficult to do. Especially online there is so many conflicting opinions and reports some times its confusing trying to discover the true lies right there.

so you dont eat any carbs or grains at all? no whole wheat or brown rice or oats? Im style currently reducing my carb intake. my intake is at its all time low though and iv started to increase my good fat intake and refine my protein intake to better quality meats. My fruit and beg intake has increased 10-fold and thats no goddamn exageration.

Good call on doing the becnh press declined, felt a little strange at first. iv added in dumbell fly, machine flys and incline chest press as well to target the pecs specifically (alternative excercises on different training sessions to keep shocking the body)

i am limited with my home equipment, i dont really have the space. unfortunatly. I have my barbell, dumbells and situp bench but i think i will add a door frame pull up bar. luckily though my gym is 24hr so i have no excuses not to attend. with 12 hour shifts and 1 month of nightshift out of every 3 it was tough getting a good routine going but now a workout is available anytime i am, this has helped greatly.
_________________
Im the Goddamn Butcher of Bakersfield!

Uplink, underground, uplink underground. You guys dont shaddup im gunna uplink yir ass, the you'll be underground!

[Holzfeuer]

Exactly, the sprint intervals are a real challenge! Glad you're giving them a try. You won't get the same drastic fat burning and testosterone releasing effect from doing the intervals with moves that don't involve the legs, but hey, it's still a beneficial method for feeling the burn! Sounds like you're feeling it! GO!!!!

Regarding grains and carbs, I do get plenty of carbs, but I very, very rarely eat grains. Grains are not even edible for humans until they've been processed to the point that their toxins are removed, so that's pretty telling. I now get all my carbs from sources of naturally available high levels of nutrition such as yams (or sweet potatoes), fruits, vegetables and raw milk. Carbs from these foods and others are a great source of energy and helpful in building muscle and all these things, but not the best thing to be consuming if fat burning is your main goal. During a fat burning phase, I would consider removing carbs and grains on a temporary basis and track the changes. Long term, you'd want to eventually get back to eating carbs again, but I believe grains aren't the best choice.

Here's a great write up on the ways grains are unhealthy:
http://www.marksdailyapple.com/why-grains-are-unhealthy/

Glad the decline bench worked out for you! Yeah, the dumbbell and machine flyes you're doing will target your pecs even more. Feel the burn!

Sounds like you have a fantastic system in place for being able to feel the pump when needed! An essential part of living the action adventure lifestyle, right there!

[BenRichards35]

That was some very interesting reading on grains right there. Made alot of sense and im tracking down a copy a copy of the primal blueprint as well seams like a book book of good advices. I think i will be able to cut out most of the grains fairly easy or at least reduce them to being less frequent. Except my porage right there, asking a true scotsman to give up porage (oatmeal) is lick asing an austrian to give up struddle these things are tough. Iv often found some of my best workouts are after starting my day with a bowl though it may be psychological and i could very well get the same effects from other meal intake.

Gym bags packed, time to go pump some goddamn iron!

out of curiosity, do you prefer your workouts alone or with a training partner and what music if any do you like listening to? I prefer my workouts alone. iv found people who i have gone with in the past prefer conversation to working out whilst in the gym and whilst im mid work-out they are finished and bored and want to go leave. I use my motivational music as my workout partner, Arnocorps of course are on my playlist along with Rammstein, Motorhead and a few other powerful/rythmic bands.
_________________
Im the Goddamn Butcher of Bakersfield!

Uplink, underground, uplink underground. You guys dont shaddup im gunna uplink yir ass, the you'll be underground!

[BenRichards35]

Im about a third of the way through the primal blueprint and i agree its a very interesting and informative book. well worth ready and learning. as long im carefull with my other carb intake it looks like i can keep my poridge as a bowl is 24g of carbs leaving me a moderate 76g to accomodate fruits and veg through the rest of the day. Il need to be taking a trip to the butchers though the supermarkets here are pretty poor at stocking good selection of high quality/organic meats and only some have a good fresh fruit and veg selection.
_________________
Im the Goddamn Butcher of Bakersfield!

Uplink, underground, uplink underground. You guys dont shaddup im gunna uplink yir ass, the you'll be underground!

[Holzfeuer]

Ballsy! Regarding working out alone or with a training partner, I work alone! You know that! I work alone, it's just a fact! Like the goddamn Eraser, right there! I think it's great to have a spot partner for certain lifts, for sure, but I find that working out with somebody always makes the workout twice as long as it needs to be and the lost time isn't worth the additional motivation, at least for me.

I alternate between listening to music and just listening to the sounds of the weights and keeping the focus on breathing. When I do listen to music, it is honestly usually ArnoCorps! It genuinely motivates me and serves as a reminder of the ballsy principles that I need to live up to. It's my duty! When not lifting to ArnoCorps, I'll rotate in our buddies "A Band of Orcs" and sometimes one of my all time favorite albums, Wrong by NoMeansNo. I've also lifted to Motorhead, like yourself!

Glad you're enjoying The Primal Blueprint. When I read it, I realized how similar his approach is to the action adventure lifestyle! A very balanced, heroic approach to life. I'm really fortunate to have a lot of healthy options locally for pasture raised animals and organically grown fruits and vegetables. It costs more, but I know I'll be saving myself money in the future for medications I won't be needing! You might be able to find a resource online, or check out a local farmer's market, if you have those!

[Daz666]

I'm back!!

I have another update, and have been reading all the good advices here too... It's fantastic to hear about everyone getting in good goddamn shape in time for the UK tour right der!! LOL

I recently decided that with doing MMA I should finally get in the goddamn cage and fight in a competition!! I'm planning to enter sometime in 2 or 3 months from now in a competition run by one of the biggest amateur MMA things in the UK...

I'm in better shape now than I ever have been, but I still need to do more to prepare for my first official fight... Mostly I need to work on my cardio I think.

For quite some time now I've been going to the gym around 5 times a week mostly doing power lifting exercises... Bench Press, deadlift, and squats, but once or twice a week the guy who trains me in MMA comes to the gym and totally puts me through my paces... He makes me do A LOT of stuff in a very short period of time... It's hell, but it's good... Usually I'm close to throwing up after that but it's worth it...

I also continue with my usual MMA training on top of all this too...

The entire reason I'm doing it is because I wanna do cage fighting at as high a level as I can manage to get to!! So yeah, I'm gonna get in the cage later this year!! It will be filmed for a DVD, and friends will also film it for YouTube so anyone can watch!!

Also, now I train in a gym that is pretty pretty much a private gym, I can put ArnoCorps on the stereo in there!! So that's exactly what I do!! Having ArnoCorps on in the gym nice and loud certainly helps motivate me to push myself right der!! Exactly!!
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You think dis is the real Daz666? It is!!!!

"Goddamn Daz666, you are one ballsy stud!" - Holzfeuer