Tonight was the last workout in my 52nd year on Planet Earth at the one, the only, Gold’s Gym in Port Kennedy…
HIT Delts & Triceps:
1. Dumbbell rear delt raises
2. Dumbbell side lat raises
3. Alternate front dumbbell raises
4. Cable overhead tricep extensions
5. Dumbbell kick backs
6. Close grip rope pushdowns
Got a great pump and all this without any heavy pressing movements.
I have decided to occasionally leave them out of this workout so as to give my AC joints a break.
Once you get past the half century it’s time to train smarter, so as to stay in the game longer!!
I make this comment today in light of all the knob-heads out there that feel the need to bring up the dirt or suggest Karma in regards to the untimely passing of Dallas McCarver & Rich Piana…
“Trollers are simply people with that classical narcissistic psychosis called “Negative Attention Disorder”.
The only way they can bring attention to their mundane & mediocre existence is by being a keyboard warrior and sending out hateful, hurtful & provocative comments.
The only way to deal with them is simply delete, block & ignore.
Game over!!!” 👍😉😁
Visualisation and the power of positive thinking can be very effective when trying to set new goals.
I woke up feeling pretty good this morning and was thinking about how gruelling my hamstrings & calves workout was going to be this evening at Gold’s Gym, Port Kennedy.
Instead of dreading the session all day, I decided to visualise my final set of stiff-legged deadlifts in attempting to achieve a personal best number of reps with 140kg.
I have cranked 15 reps with this weight on many occasions, so today I focused on bettering that for around 16 or 17 reps.
This mindset paid off dividends as I ended up grinding out 20 reps!!
As Kai Greene likes to say…
I have been a big fan and avid follower of Chris Walker of Truth Nutraceuticals for some time now.
Chris has a YouTube Channel entitled “Christopher Walker” where he shares his vast knowledge on natural ways to replenish and boost your own testosterone.
I have read his book “The Testshock Program” and, as a result, have succcessfully improved my own hormone panel naturally over the last couple of years.
By holistically paying attention to diet, training techniques, supplementation, environmental toxins, stress minimisation and sleeping patterns we can absolutely make positive changes to our feelgood hormone testosterone, all without the potentially negative side effects of HRT.
Just recently I completed his latest online ‘Master your Testosterone’ course.
This course is so incredibly informative and sets you up with an awesome arsenal of tools to improve the way you look, think and feel by way of naturally boosting this all important male hormone.
A trip to Doherty’s HQ in Brunswick wouldn’t be the same without a nasty Quad & Calves session in the Leg equipment Dungeon Room!!
Some awesome new pieces here as well as some iconic old pieces that have stood the test of time.
Today’s workout…
1. Cybex leg presses 50/40/30/20/15 reps
2. Hammer Strength hack slide 25/20/15/12 reps
3. Nautilus leg extensions 25/20/20 reps
4. Life Fitness Seated Calf Presses 30/25 reps
5. Seated Calf Raises 30/25 reps
I have been enjoying the burn and the pump associated with higher reps lately, definitely gets the heart rate up too as we move through the workout with minimal rest between sets.
👍💪👊😉😀
Now that I am in my 52nd year on this planet, I look back at some of the injuries I have incurred as a result of my involvement in iron-game and realise I have actually been quite fortunate!
Yes there have been shoulder niggles, partial muscle tears, partial tendon ruptures, minor disc issues, knee injuries, etc, etc…
One of the reasons, I guess, that I have able to train hard in the gym for over 3 decades and compete in 60 Bodybuilding contests, is the fact that I have, since the age of 25, been proactive in finding ways of minimising my risk of severe injury through the use of physical therapy, rehabilitation and flexibility exercises, exercise technique improvement to suit my biomechanics, natural anti-inflammatory supplementation and hormonal optimisation.
I have addressed several of these protocols previously so today I thought I would discuss the supplementation and spinal care topics.
I have been my own clinical trial over all these years in using naturally occurring products that claim to aid in the anti-inflammatory process.
Many have been absolutely useless, others have offered some mild relief, whilst a chosen few have been profound and are hence in my daily arsenal no matter where I am or what I am doing!
CW’s Favourite Supps
1. Fish oil capsules, 8 x 1000mg per day, in two doses.
2. Pure MSM powder, 5g per day.
3. Organic Turmeric powder, 5g on non-training days, 10g on training days (5g in my post workout protein shake).
4. Nutralife Magnesium, 2 x 750mg per day.
5. Making sure I am adequately hydrated at all times (> 3 Litres per day).
6. Apple cider vinegar, 1 tablespoon, ~20 minutes before my first and last meals of each day.
The aforementioned superfoods are not just useful in reducing inflammation but offer several other health benefits as well!
CW’s Spinal Care Top Tips
My physiotherapist, when I was just 25 years of age, implored in me the importance doing daily mobility work for my spine. She explained it well and it has stuck with me since.
A spine that is allowed to become stiff from working out at the gym, dubious exercise technique, poor posture at home on the couch or slouching in the office chair at work will in time start to give you problems…GUARANTEED!!!
The vertebrae will start to feel tight, the surrounding muscles will start to knot up or worse still go into spasm, the synovial fluid between the vertebrae will start to dissipate, discs may start to bulge and then working out will become compromised.
The end result will ultimately be a displaced or herniated disc that may start impinging or embedding in nerves!!
By regularly performing spinal mobility work, much of this can be avoided.
And it really doesn’t take much more than around 15 minutes out of your day.
My Chiropractor, Clinton Kessey at Safety Bay Chiropractic, who I check in with once every 3 weeks, for a tune up of my spine, is also a firm believer of doing your homework exercises as an adjunct to the therapy he offers.
Coincidentally, all of the exercises I do are depicted in the attached video by physical therapists, Bob and Brad.
I also like to do half prone raises whilst lying on my stomach for sets of 12, with a breath out at the top of the movement.
And, to prevent the muscles of the Delts and Pecs from becoming too short and tight, which in turn makes you hunch forward, then I strongly suggest door frame stretches with your hands behind you. Try and stretch in this position for 20-30 seconds.
In today’s society of what I coin ‘The Age of Instant Gratification’ it is imperative to realise that are no magical cures, no magic bullets and no overnight miracles. One needs to break this fantasmical mindset and pay their dues over a period of consistent due diligence, dedication and hard work.
It is then, and only then, that the rewards will follow!!
For all the years I have trained my back, I have used barbell rows as the foundation of my mass building arsenal.Occasionally, I will substitute dumbbell rows for the barbell as it offers several benefits.
Firstly, it is friendly on the lower lumbar spine by limiting too much bouncing and jerking throughout the movement.
Secondly, you get great stretch at the bottom of the row with an equally great range of motion and contraction as you pull the dumbbell into your obliques.
Third, being a compound movement, it can still offer the mass building benefits you get with the barbell equivalent, albeit with stricter form.
The key to this exercise is finding the correct foot placement with the stabilising leg. My legs are quite long compared to my torso, so I have found that I need to place my foot a fair distance behind me.
Also, the action of the row is very much akin to starting your lawnmower with that somewhat annoying and frustrating rip cord!
Definitely worth a try, particularly if you’ve recently experienced a lower back injury or niggle.
PS: Checkout this video from Jeff at AthleanX for an even more detailed breakdown of the dumbbell row.
Here is a delicious recipe that uses some great fats all with very low carbohydrates.
Ingredients:
2 cups of almond meal
1 generous stick of grass fed butter
3 tablespoons of coconut oil
1/2 cup of stevia
1 teaspoon vanilla extract
1 teaspoon butterscotch liquid stevia
1/2 cup of coconut flakes
Method:
Mix together the almond meal, stevia, coconut flakes, butter & coconut oil with your hands until everything combines into a dough like consistency (useful tip: break up the stick of butter into small segments before kneading it all together, so as to evenly distribute the butter in the mix).
Then add the vanilla and butterscotch extracts.
Now make 9 or 10 balls with the dough and place them on a baking pan lined with grease-proof paper.
Place them in a pre-heated oven to 150 degrees celsius for 5 minutes, then take them out and press down on each cookie with a fork to form a criss-cross pattern.
Put them back in the oven for ~12 minutes.
Take them out of the oven and let them cool down before placing on a rack.
You can thank me later!!
👍💪👊😉😀
How many times have I found myself dreading a leg workout after working all day?
I’ve lost count, I reckon!!
Tonight was no different.
But, as always, I remind myself of the fact, that 100% of the time, the euphoric feelings of satisfaction post workout are worth the torture of the gruelling leg session itself.
And it is this thought that guarantees I won’t bail out of the workout in the first place.
I guess you could say I am addicted to these wonderful endorphins and adrenalin that follow such a beast of a workout.
The aforementioned ‘juxtaposition’ or ‘darkness and light’ of the thought and actions associated with training legs, versus walking out of the gym afterwards feeling like King, is what we all need to focus on during times of feeling a lack of drive or motivation.
And, I even ‘get off’ on the delayed onset muscle soreness (DOMS) during the next few days after the workout!!
Sometimes being a sado-masochist can work in your favour!!
Today was one of those sensational days when everything just fell into place from the minute I woke up!!
I had tremendous clarity of thought, energy to burn, consistently good mood, confidence and a definite sense of physical well-being.
Interestingly, this seems to happen the day after a big session at the gym, particularly after a gruelling back or leg workout.
Now I know most of you are probably thinking that this is simply just a coincidence.
But is it really??
After a tough workout, particularly one that involves heavy compound movements such as squats, deadlifts or heavy bent rows, the attack on the body’s Central Nervous System can then elicit a positive response in both growth hormone and testosterone production so as to help you recover and recuperate. This will happen particularly if the workout is not too long (less than 1 hour or so) and performed not too frequently.
I have also noticed, that after these workouts, I do tend to sleep incredibly well, which in turn might explain why I feel like ‘King’ the next day.
This great sleep also raises growth hormone and testosterone, all whilst lowering the stress hormone, cortisol. So this seems to once again support my original reasoning.
So, to all those guys that skip leg’s day or just do basic lat pulldowns for back movements, you might just be missing out on some really great benefits.
👍💪👊😉😀
Bodychisel by Craig. 