August 30 Progress

Just thought I'd give a quick training update.  Just finished week 6 of my periodization cycle.  So far, so good.

I still can't decide what I want to do with my 3rd workout of the week.  A couple of weeks ago I did dead lift, but the last couple of weeks have been less intense.

I've also emphasized working the core muscles (abdominal and obliques) lately.  I've neglected that over the past few months and it needs correcting. 

I think my calories are a bit too low--I noticed I've been under 200lb the last few times I have weighed (I weighed about 195 last night).  I'd like to be a lean 200-205, so I need to bump up my calories a bit.  But my life doesn't revolve around eating and training, so I'll just do the best I can.

Socrates on Physical Training

"No citizen has a right to be an amateur in the matter of physical training...what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."
-Socrates

How to Start Your Own Supplement Company

This is from the movie:  Bigger, Stronger, Faster

Note: Ironically, I'm not a huge fan of FDA regulation of supplements.  Based on my observations, the government usually bans anything that actually works.  

The ECA stack: Ephedrine Caffeine Aspirin for Fat Burning

The ECA Stack: Ephedrine, Caffeine, and Aspirin for Fat Burning

Disclaimer--I AM NOT A DOCTOR OR PHARMACIST (I'm just a guy with a webpage). I am providing information to those who could benefit from the use of this supplement. The ECA stack is a potent stimulant that can be dangerous if abused, taken in the wrong conditions, or taken by someone who cannot tolerate it.

I first learned about the ECA stack back in the early 90's through an issue of MuscleMedia 2000. The article argued that a supplement could be made "dirt cheap" that was much more effective at burning fat than anything on the market. Few if any supplement companies were marketing an ECA supplement at the time--most "fat burners" being sold were fairly useless. The magazine provided the ECA formula, which research had demonstrated to be very effective. I tried it, and it worked--it greatly reduced my appetite, and I had plenty of energy to get through a diet.

The ECA stack (in herbal form) then became extremely popular and was manufactured by several supplement companies. It was produced under the name "Ripped Fuel" (Twinlabs), "Xenadrine" (Cytodine), "Dymetadrine Xtreme" (AST), and "Metabolite" (Metabolite was not a full ECA stack, but it did contain ephedra). One company even made a preworkout drink (Ultimate Orange) which contained ephedrine alkaloids. I imagine all of these were fairly good formulas, but I still preferred to make my own ECA stack (I'll explain how and why later).

Now it has come full circle. A few highly publicized deaths have given ephedrine a bad rap, and most supplement companies are avoiding it like the plague (and most of the current "ephedra free fat burners" are WORTHLESS). The FDA has now jumped on it and decided to ban it. I think the FDA made a knee-jerk reaction based on questionable research.

The ban didn't affect over the counter ephedrine pills that I have always used for the stack.  But other issues have (more on that later). 

The way ECA works:

The ECA stack is a fairly potent central nervous system (CNS) stimulant. The components work together synergistically; in other words, their combined effect is much greater than the effect of the individual components alone. The effects of the stack are: a major decrease in appetite, thermogenesis (creation of heat), which causes the body to burn more calories; increased fat burning and muscle sparing through the stimulation of beta-receptor sites.

The dosage for ECA:

20 mgs of ephedrine and 200 mgs of caffeine are the central ingredients.

Aspirin is supposed to add to the stack's effectiveness by decreasing the body's natural resistance to the stimulant effects. The more I've researched, however, the less I'm convinced that it is necessary or helpful. I can only say from personal experience that aspirin seems to make little or no difference.

If you decide to use aspirin, I would recommend the smaller dosage/pills ("baby aspirin"). I think taking three adult aspirin a day for several days is not a good idea.

The stack can be taken 2-3 times a day, depending on one's tolerance. The first dose is usually taken in the morning, and subsequent doses are spread out over 4-6 hours. The ECA stack should never be taken late in the afternoon (after 3-4 p.m.) as this will cause insomnia.

Where you can get the components:

By the way, I'm also not a lawyer. Check your local laws and see if ephedrine is legal where you are.

Ephedrine has become increasingly difficult to acquire since I first wrote this post.  I could just walk into a gas station and buy them back in the early 90's. 

One way to get Ephedrine HCL is to look for Primatene tablets at your local drug store (if they will allow you to buy them).

Another option is Bronkaid at your local drug store.  Bronkaid is Ephedrine Sulfate (not HCL), but most people seem to get comparable results from it.

All ephedrine products now have guaifenesin, some type of decongestant drug.  


Other Ingredients:

You can buy generic caffeine tablets and aspirin about anywhere. I have always preferred the "home made" version because it is a lot cheaper and it packs more "punch" than the supplement versions did.

I recommend that you buy Ephedrine tablets, not Ephreda or Ma Huang (herbal), not anything that mentions "alkaloids." As I've said, the herbal forms just aren't as effective, and you can't always be sure of the exact dosage you'll be getting of the active ingredients.

Will I get "ripped" on the ECA stack without changing my diet?

ABSOLUTELY NOT! Much of the stack's effectiveness is in its appetite suppressant effects. If you consume more calories than you use, your body will not use fat as fuel--period. You may lose a marginal amount of fat due to the increased number of calories burned (through thermogenesis), but don't expect to sport washboard abdominals just by taking a few pills. The ECA stack is a supplement, not a magic bullet.

Who should not use the ECA stack (keep in mind that I'M NOT A DOCTOR, so this is just my opinion):

Someone with heart problems or high blood pressure should definitely stay away from the ECA stack. It should not be taken by pregnant women or people with thyroid problems. There may be other condtions I'm not aware of which make it unsafe to take the stack (remember, I'm not a doctor).

I also would not recommend it for anyone under 19 or 20. I don't think its a good idea for teenagers in their growing years to use it.

The ECA stack should not be taken during the summer months--remember, this supplement is thermogenic! I believe some of the heat stroke deaths related to ECA are simply a matter of people getting overheated and dehydrated without realizing it. Do NOT use it if, for example, you are outside playing sports in the summer months (August football camp, for example--DANGEROUS). In tropical climates it may never be safe to take the ECA stack.

Last but not least, recovering addicts should steer clear of the stack as it will reactivate their addiction.

I would recommend someone try a half a dose initially to test tolerance. If it is well tolerated, work up to a full dose.

NOTE:  

You need a diet and exercise program in order to lose fat--hopefully I've made that clear.  Invest in a good program if you are really serious about transforming your body.   You can check out my Transformation E-Report  if you'd like to find out what I'm doing.  I think you'd find my strategy works very well with the EC stack.  

I would recommend 24/Fat Loss if you are wanting a complete fat loss program.  I think it's the best one out there right now. 

Steroids: The Truth (Part 3)

Part 3:  Real Reasons to Avoid/Delay Steroid Use

This is the third (and maybe final) installment of my articles on anabolic steroids.

I dispelled some of the steroid myths in my previous article. But I think there are valid reasons to delay or completely avoid using them. Here are some of my thoughts:

Side Effects:

This is, in my opinion, the most compelling reason not to use anabolic steroids. Though most of the side effects are not life threatening, they are nonetheless undesirable. One potential side effect, for example, is gynecomastia—men developing female-like breast tissue. This happens as a result of upsetting the body’s hormone balance.*

The potential side effects are even worse for women. Artificially high levels of testosterone (or testosterone-like chemicals)  can give women masculine traits (I won’t go into the details, but it’s pretty gross).

There are ways, of course, to reduce the risks of side effects.  But there's no 100% fool-proof way to completely avoid these risks.  

Legal Issues:

Anabolic steroids are controlled substances in some countries. I believe such laws are ridiculous, especially considering the fact that you can buy cigarettes in these same countries (a product that gives you cancer is legal, but a product which can ad muscle is illegal). Regardless, you might just end up in jail if you are caught buying (or attempting to buy) steroids. Legal troubles could lead to other problems (with employment, etc).

Under Five Years of Training:

Train naturally for at least five years before even thinking about steroids. You need to learn the basics of lifting, nutrition, etc. You also need to learn what training techniques tend to work best for your body. Build a good foundation before thinking about taking it further through anabolic drugs.

Under 25 Years Old:

Generally speaking, a man’s testosterone levels are highest between his teen years and age 25. If you are in this age range, you have plenty of natural testosterone—why not make the most of this natural physical peak? If you are not getting bigger and stronger, I doubt it has anything to do with testosterone levels—it means you have more to learn about nutrition and training.

Special note to teenagers: steroids could theoretically cause a teenager’s growth plates to close prematurely, which would stunt growth. This has not been empirically proven—there’s no ethical way to test this theory. But we do know this is a major concern with premature puberty. Considering all the hormonal changes that come with puberty, it just seems very risky (the word “stupid” actually comes to mind) to do steroids while one is still a teenager.

Insufficient Research:

Anabolic steroids are powerful drugs—you need to know what you are doing if you are thinking about trying a cycle. You need to know the potential side effects of each drug, the length of the cycle you should use, the drugs needed to counter side effects, etc. There’s a lot of good information online, but don’t make a decision based on one article. You really need to invest some time in research first (think months or years).

Pride in Natural Training:

There’s a certain pride that comes from natural training. I’ve read several interviews in which bodybuilders or powerlifters directly address their steroid use. It’s quite common for them to talk about what they did before using steroids. I’m not trying to be critical here—I appreciate anyone who is man enough to be 100% honest about this issue. But I think you see my point—at some level, steroids taint an athlete’s physical achievements.

Just to be clear, I'm not saying all of a steroid user's muscle comes from a pill or syringe.  It takes an incredible level of training and discipline to get big and strong--even with steroids.  But I think you'll be happier if you first go as far as you can naturally before considering anabolic drugs.

Final Thoughts:

I hope this series has helped you make an informed decision about anabolic steroids.  Please weight the benefits and risks carefully. 

*This medical condition can also occur in men who have never used steroids.

Steroids: The Truth (Part 2)

Part 2 Anabolic Steroid Myths

Now I’m going to spend a little time dispelling steroid myths. This isn’t intended to be an exhaustive research article. Instead, it’s a simple exercise in common sense.

Myth #1 Anabolic steroids are more dangerous than other drugs.

Any drug has potential dangers/side effects. But as with any drug, the dangers of steroids largely depend on the way they are used (dosage, etc).

Here’s a simple analogy: one aspirin will cure your headache. Take the whole bottle and a headache will be the least of your problems.

Myth #2 Anabolic steroids are addictive.

I spent over five years working as a substance abuse counselor. Know how many “steroid addicts” I met? Zero. I suppose someone could get psychologically “addicted” to being bigger and stronger, but anabolic steroids simply don’t have the same psychotropic properties as cocaine, heroine, or alcohol. Comparing them is ridiculous.

Myth #3 Roid Rage

I believe the media blows “roid rage” way out of proportion. The research is extremely limited, which should in and of itself cause us to be skeptical. But here are a few things to keep in mind:

*Correlation and causation aren’t the same thing—this is where most research is severely flawed. Steroid use does seem to be correlated with psychological problems. But it’s quite possible that people with psychological issues (anti-social personality disorder, etc) are more likely to use steroids in the first place.

*As with any other drug, the psychological effects of anabolic steroids would be dose dependent.

Here’s a good article regarding anabolic steroids and aggression:
http://www.thinkmuscle.com/articles/darkes/aggression-01.htm

Myth #4 Steroids are illegal due to health risks.

Steroids were made illegal (in the USA) in the 90’s. Congress banned them in response to doping allegations in the Olympic games. They ignored the advice of medical experts who testified that anabolic steroids should not be treated as controlled substances. The US government created a policy for the whole nation based on doping in the Olympics. As a result, it is very difficult to study these drugs and better understand them.

Myth #5 Steroids cause tumors

I’m not aware of any conclusive research on this. I could see where constantly straining your liver could make it more susceptible to damage/tumors. But a clear connection between steroids and cancer just doesn’t exist.

As a side note, this article notes the connection between estrogen and lung cancer. Since most steroids have the potential to convert to estrogen, I see another reason to be concerned. But again, this is something we don’t understand very well.

Myth #6: I could look or perform like (insert athlete/bodybuilder name) if I just took steroids.

Professional athletes (including bodybuilders) are exceptionally gifted individuals. Steroids just enhance their natural abilities even further. If a pill or syringe transformed everyone into a super-athlete, steroids would be even more popular than they already are.

Genetics even determine how one responds to steroids. One trainee may gain 5 lb from a cycle, and another may gain 20 lb from the same regimen.

Myth #7: I can get as big as those guys who take steroids even though I train naturally.

Sorry, but it just isn’t going to happen. I have pretty decent genetics and I train hard. Regardless, I’ve met more than one (steroid using) bodybuilder who is much bigger than I despite smoking cigarettes every day.

Having said that, I hope you’ll completely explore your natural genetic potential before you even think about steroids (more on that in part 3).

Myth #8: Gregg Valentino’s arms exploded because of steroid abuse.

I’m convinced Valentino’s problems came from synthol injections, not steroids (though I’m sure he used them, too). I’ve addressed this in another post (see also: The Man Whose Arms Exploded: Gregg Valentino).


My next article will be entitled Real Reasons to Avoid/Delay Steroid Use

Bodimetrix Fitness Gym (My Gym in Manila)

Here's the info for the gym where I train here in Manila:

BODIMETRIX FITNESS GYM
Located at YMCA, # 350 A. Villegas St. Arroceros, Manila (Near SSS & SM Manila)

Session:
Student: 55php
Non-Student: 120php

Monthly:
Student: 600php
Non-Student: 850php

No Annual Membership Fee

Personal Training Fee: 2500php

Hours of Operation:
Monday - Friday 7am to 9pm
Saturday - 7am to 6pm

For inquiries, Please call: 4843176 or look for Raymond

Steroids: The Truth

Part One: Introduction to Anabolic Steroids*

Before I start this article, let me remind you of a few personal facts:

*I’ve been a student and practitioner of weight training for over 20 years.
*I’m not a doctor or professional bodybuilder.
*So far I’ve trained completely naturally—I’ve never used anabolic steroids. I’ll explain why in another article.


Why I am I writing this article? I simply want to help you make a sane, informed decision about steroids. I do not wish to promote steroid use—in fact, I hope you will avoid (or at least delay) steroid use after reading this series. But I also don’t believe the media hysteria about the dangers of anabolic steroids. I can’t expect you to believe me if I do nothing more than regurgitate exaggerated warnings.

So what are steroids? Here’s a very simple answer—anabolic steroids are synthetic hormones related to testosterone. If used properly, they can cause an athlete or trainee to get bigger, faster, and stronger than his/her natural genetic potential.

Let’s start with some brief historical information. German Scientist discovered testosterone in the 1930’s, when Hitler was trying to find ways to develop “super soldiers.” They also figured out a way to synthesize it and put in a syringe.

Anabolic steroids were studied further in the 1940’s. The Soviet Union and East Germany used them to enhance the performance of Olympic athletes. America caught on and began developing its own formulas. This led to the development of the second steroid, dianabol. Anabolic steroids were banned in the Olympics in 1976.

Human performance has since been permanently altered. We’ll never know just how many medals, trophies, and championships were won with the help of “pharmaceutical assistance.”

Let’s fast-forward to the 1980’s, my teenage years. I grew up watching Lou Ferrigno, Arnold Schwarzenegger, and Sylvester Stallone—all of whom used steroids. Bodybuilding magazines (which I read frequently) glorified steroid users while warning readers about the dangers of using these compounds. I believed the hype—I believed using drugs to get bigger and stronger was very dangerous and the cheater’s way out.

One of the first paradigm shifts for me came with a magazine called MuscleMedia 2000. This early 90’s publication actually interviewed bodybuilders about the “S word.” Someone was finally acknowledging the proverbial 500 lb gorilla in the living room.

The internet boom hit a few years later. Information about steroids could be freely discussed on websites and forums. I began to learn the truth about these controversial drugs. Just as the first steroid changed human performance, the internet has changed human knowledge. It’s time to be honest—after all, the truth is just a few clicks away.

My next article will be entitled “steroid myths.”

*Note: For the purposes of this article, I've used the term "steroids" synonymously with anabolic steroids.  But there's an important distinction which should be made.  Anabolic steroids are those compounds which specifically mimic testosterone and thus ad strength/muscle.  There are other types of steroids with completely different medical uses.

Damien Walters

Some insane gymnastic feats here. This is awesome!

My Bodybuilding Manifesto

Here are some random thoughts on bodybuilding/weightlifting, based on 20 years of training and research.  I may ad to this (or write another one) as new things come to mind. 

*Bodybuilding supplement companies exist to make profit—not to make you bigger and stronger. Be careful what you believe and more careful in what you buy.

*There’s only one thing that works like steroids—steroids! Don’t fall for idiotic buzz phrases such as “steroid alternative,” “steroid-like gains,” etc.

*Don’t plan to make a living by bodybuilding. They are probably the lowest paid professional athletes in the world.

*Most people could care less how much you bench press, squat, or any other lift (especially women). Just do it because you love it.

*Spotters are there to ensure your safety, and in a few cases, help you get through the very last rep. They are not co-lifters.

*Three to four gym sessions per week should be plenty for most natural trainees.

*Cut back on your time in the gym if you need to get other aspects of your life in order (getting out of debt, starting a business, family time, etc). Big biceps don’t matter much if you are failing at life.

*There are good programs (5x5, 5x3, Peroidization) and nonsense programs. There is not a magical set/rep scheme that will ad 200 lb to your bench press in six weeks.

*The human body is not a catabolic time bomb. We are designed to experience an eight hour fast every 24 hours (it’s called sleep). If you are terrified of being an hour late on a meal, that’s not dedication--it’s neurosis.

*You do not need a perfect diet to get big and strong. If this were necessary, there wouldn’t be any strong guys in prison gyms.

*Anabolic steroids are not necessarily good or evil. They are drugs with benefits and risks.

*If you are really serious about gaining mass or fat loss, count your calories. You may be surprised by how many (or how few) you are actually consuming.

*Diet is the primary strategy for losing fat. Start there before you even bother to ask about “fat burning” supplements. When it comes to fat loss, most cannot out-exercise a bad diet.

*Genetics matter--they determine how big, fast, and strong you can get (among other things).

Biggest Loser Asia

Looks like the Biggest Loser is coming to Asia! 

Here's the official website:

http://biggestloserasia.com/

Exercise: The Poor Man's Plastic Surgery

Here's a funny poster I ran across today:

Splitting Your Workout Routine

I mentioned full body routines in a previous post. This is one of the best ways for beginner trainees to get started.

But an intermediate/advanced trainee will probably need to “split” his routine. A split routine refers to training muscle groups on different days. A three day split, for example, means you are training three days a week—you are “splitting” the training into three separate workouts.

There are two major reasons for doing a split routine:
1. Increased intensity in your training.
2. Increase recovery time between workouts.

These two factors go together. Let’s say, for example, I do a few hard sets of squats. I may not have much energy left to put into other lifts (like bench press). I also may need more than one-two day’s recovery time before I’m ready to train legs again. I’m better off training bench press during my next session while allowing my legs to rest.

I believe most natural trainees will get the best results from splitting their routine into three or four days a week. I’ll give you some suggestions on designing your routine in future articles.

P90X Reviews: More to Come . . .

I have some friends that are just starting P90X and have agreed to write a review in a few weeks.  We'll see how they do.

Here's my original review: P90X REVIEW

Note: if you are looking for a cheaper alternative to P90X, I'd recommend Mike Geary's Truth About Abs.  

Sergio Oliva

Sergio Oliva, aka "The Myth" is another "golden era" bodybuilder that always impressed me.  He is, in my opinion, one of the most genetically gifted bodybuilders to ever walk on stage.  I believe Arnold said Oliva had to cut the sleeves in all of his shirts so they would fit.  

Here is Sergio Oliva's official website:
http://sergiooliva.com

Back into my Workout Routine

I'm feeling like I'm back in the training "groove" again.  I started up again last week (after a two week layoff), picking up where I left off in the periodization cycle. 

Next week will be week five of the cycle, meaning I'll drop down to five reps.  Fine with me--I really never do well with higher reps.  I assume that means I have more fast-twitch muscle fibers in terms of my muscle composition (maybe I'll explain that some other time). 

Heat is the only problem I'm having this week.  The last few days have been scorching here in Manila--training in a gym with no air conditioning is no joke.  One good thing about this routine is you finish your two most important sets very early in your training session.  I get those two sets in (after a warm-up) then do as much as I can in terms of assist and isolation movements.  

UFC 101: Who Can Stop Anderson Silva?

I just watched UFC 101.  Can anyone stop Anderson Silva?  So far I haven't even seen anyone come close!

Here's Silva's website:
http://www.spidersilva.com

100,000 hits!

According to statcounter, this website passed the 100,000 hit (page view) mark today!  This is really cool, especially considering that strongandfit.net is only about nine months old (my first post was November '08--the older posts were just imported from my other blog).

Thanks to everyone who has visited, subscribe, and linked. 

PS:  If you'd like to learn how I did this, visit Beginner Blogger Tips.

Nitric Oxide Supplements Exposed (Supplement Review)

An objective review of "nitric oxide support/booster" supplements.

A few months ago I received a few free samples of one of those “nitric oxide boosting” supplements. I tried them (both pill and powder form) and didn’t notice any difference whatsoever.

I never gave it a second thought until someone emailed and asked about nitric oxide support/boosters. I did a little research and here’s what I’ve found:

The Claims:

Nitric oxide support/boosters claim to give you great “pumps,” intense workouts, and minty-fresh breath (I added that last one, but you get the picture).

The Science:

*Nitric oxide (NO for short) is a gaseous compound created within the body.
*NO levels are naturally increased through exercise.
*NO helps to open blood vessels (vasodilation).
*Doctors have experimented with certain supplements/compounds that increase NO levels and benefit those with certain medical conditions (heart attack patients, etc).

 The supplement industry claims that NO boosters can benefit athletes. Is it true?

Well, I really had a tough time finding good research on this. I looked for information on the forums, but anecdotal evidence is always shaky at best.

I finally ran across an article by Richard J. Bloomer, PhD, CSCS of the University of Memphis Department of Health and Sport Sciences.

I’ll summarize his article (I’ll also provide a link so you can read the whole thing yourself if interested).

*Actual research/testing of these NO supplements is “non-existent.”

*The primary ingredient of most NO supplements is L-arginine, which most of us already get plenty of through diet.

*Supplement companies often quote inappropriate research:
  1. The dosage (of L-arginine, for example) are often much lower in NO supplements vs research.
  2. The route of administration in much of the research was intravenous—not oral.

*The “pump” some get through NO supplements is likely caused by the sugar, which itself has a vasodilating effect.

*The only dietary supplement which has be scientifically proven to increase NO levels is Glycine Propionyl-L-Carnitine (GPLC). More research is needed to understand its usefulness for fitness/exercise.

You can read the whole article here:
Nitric Oxide Stimulating Dietary Supplements: Introducing Glycine Propionyl-L-Carnitine (GPLC)


So there you have it. I’m saying “no” to NO supplements when it comes to building muscle. 


Update--you can see the latest research here:
Nitric Oxide Booster Review/Study 

There's one last thing I want you to keep in mind:  I do think L-arginine, when combined with another supplement, has potential to improve sexual health/functioning.  You can learn more by reading Supplementation: Building Muscle Without Going Broke, available free to all subscribers of this blog.  Just click here to subscribe and read my e-report.

Muscle-Book.com: Online Fitness Community

A friend of mine from one of the forums has started Muscle-Book.com.  It's kind of like Facebook or MySpace for fitness enthusiasts.  I joined a few days ago and it's pretty cool: feel free to check it out.

Sylvester Stallone

Here's a picture of Sylvester Stallone in his prime.  If I understand it correctly, this was taken around the time of Rambo 3.  His arms were about 17 inches and he was under 5% body fat.

Stallone was not a competitive bodybuilder, but he had a great look: very lean and muscular without being incredibly massive.   
 

Rush Limbaugh's 90lb Weight Loss

Conservative talk radio host Rush Limbaugh is making the news for his 90 lb weight loss.  Apparently he acquired the services of Quick Weight Loss Centers, a Florida based company, and started losing weight in March. 

I've scanned a few internet articles, and I'm a bit amused at the reactions.

Apparently there are a lot of people asking questions, as if there is some "secret plan" Rush is following.  Want to know the secret?  According to one article, his diet is 1,500 calories a day.  There it is, that's the "secret": a negative calorie balance.

I'm also amused at the criticisms--experts claiming that losing weight so quickly is "unhealthy."  Well, what about being 90lb overweight?  What about those who rapidly drop the pounds after weight loss surgery? Losing it that quickly may not be the ideal way, but I wouldn't call it unhealthy--especially since (I'm assuming) he was under some type of medical supervision.

Before you go out and join a weight loss service, I'd recommend you buy Lyle McDonald's Rapid Fat Loss Handbook.  It seems Rush is doing something very similar to what Lyle prescribes in this book.

Back to the Gym this Evening

A while back I wrote this elaborate post on getting re-focused.  I should have waited until this month to write it.

The truth is I've gone two weeks without training (I got a really light session in a few days ago, but I'm not really counting that).  This is the longest layoff I've had since the mid-90's, when shoulder surgery put me out of commission for a month or so. 

I was out of town for the third week of July.  I came back and some strange war was happening in my gastrointestinal system.  I was completely drained of energy.

Well, I'm feeling like myself again, so I'll be back in the gym tonight.  I'll go back to the powerlifting routine that I've mentioned before.  

Henry Rollins on "The Iron"

"The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds."
-Henry Rollins

Arnold Schwarzenegger (Shoulders/Deltoids)

Here's another classic shot of Arnold.  If I remember correctly, he used this picture (in Encyclopedia of Modern Bodybuilding) to demonstrate the level of definition he achieved in his deltoids.  He's looking pretty tough here.

As much as I like Arnold, I would not recommend training like he did (hours a day, every day in the gym).  Instead I'd recommend natural trainees follow a different strategy, like Reuben Bajada's Permanent Muscle Program.