I got two words... Sumo Deadlifts

I think I found the movement my lower body is missing. These hit your hamstrings like no other (for me) in fact, they hit the whole leg. We normally dead-lift on Wednesday that gives enough time before and after legs on Saturdays. I think we are going to swap regular dead-lifts with sumo's for a while and then eventually rotate between the two. You should have seen the 3 of us looking at u-tube last Wednesday before we started training, so we could see how they are done, it was pretty funny, but we nailed them and I can't wait for tomorrow to do them again.

Most of  you have heard of my 25 cent "tip of the day" this all came about having numerous people approach me with a question on how to train something or what to eat.. you know, bodybuilding stuff. Well after a while I started holding out my hand and saying "25 cents please" after I answer them, which got some kicks going.. especially if  I met the person for the first time, they didn't know if I was serous or not. So I decide to start writing some tips down, well I have over 120 of them now and I'm sure I can think of more. I was thinking if and when I get to 365 of them , I would make an Always A Bodybuilder calender with the tip and a picture of something/someone, who knows... Okay the reason why I brought this up is because I planning on running through the all of them, all over again, one for each day (this only applies to Facebook fans) and hopefully this will give me ideas for more

Last night the Hawk aka Alex and I trained Chest and Biceps, the Animal had to deal with a little extra water hanging around in his basement after Irene came for a visit, he's making up his workout tonight and he will  be back for Sumo Dead-lifts and Shoulder/Traps tomorrow

After last night workout I grabbed some updated pictures of Alex... he is starting to change nicely and he's going to keep everything the same as last week for this week, he is weighing in around 209 and he is in the 9th week out.

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Moving right along as planned

Alex is two weeks into his contest diet and is doing exactly as expected. He really responds well to food, which isn't too dissimilar to all of us, some just take longer to responded, for many reasons. We are all equal in terms (as the saying goes...) we are what we eat.

Alex woke up this morning 214.4 from 217.2 from last Saturday and 220.4 from when this all started 2 weeks ago. Starting tomorrow we are going to change up his carb intake, since we don't do any cardio, we need to further control our carbs.
Pretty much the whole dieting is all about controlling your carbs and that stands true for any diet, not just for bodybuilders and Cardio is best to be done in the off season, if going to be done at all, not during contest dieting.

We did some rear shots yesterday after banding out Back and Triceps

Today is legs and you know how I feel about them... I can't get to the gym any faster, I can tell you that.
All the basic staple moves will be there, Squats, Stiffs, Hacks today, Lunges, Extensions, Curls and Donkeys.

See you on the other side!

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Here comes the Hawk (updated)

As mentioned in my last post, the main focus next is helping my friend/ training partner to prepare for his first bodybuilding competition, the New England's. Being held at the little John Hancock hall on Berkeley street in Boston, Oct 29th.

Alex aka Hawk started dieting last Monday and his wake up weight was 220.4 and today after one week of dieting he is right where I thought he would be 217. 

The first two weeks dictate what the following 2 week will be.. The first week, you no longer have sugars, your sodium has been lowered and your carbs are now being controlled, rather then just filling yourself up on them. So what happens in most case is you lose weight. Now the second week tells us if he's needs to lower his calories, by way of lowering his carbs, not his protein and he's taking in no fats so carbs are all there is. Right now he's running 50/50 every 2.5 hours. 

Yesterday the three of us, Hawk, Animal and I trained legs in Natick. They have this squat rack that is in the corner with mirrors that allow you to see your hamstrings drop when your squatting and MAN does this add to your intensity!

We started with those, crawling our way up to 4 plates a side (first time being there is 20 years) I was able to grab 3 full squats with a slight pause at the bottom. Then we did leg presses, started with 3 plates a side, then increased by 3 a side, ending with 12 a side for 4 sets...  talk about a pump happening right now! Then it was one legged lunges with a dumbbell and the resting foot on a bench behind you, (the name of them slips me right now), then stiff legged dead lifts (a staple), leg extension, legs curls and Donkeys.. love Donkeys!

I can't describe how sore my legs feel right now... All I can say is, I WANT MORE!

We are hitting Chest and Biceps today at 11:30... I'm on vacation this week, so I can get some of my workouts in earlier!

Update: Chest and Biceps workout was awesome! Real sick workout, real sick pump!

Here is a picture I took of Alex afterwards, keep in mind his legs are completely washed out from yesterdays workout... as he becomes more ripped, his legs are going to become awesome looking... stay tuned!

One week of dieting and look as his abs!

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