Haven't Posted in Awhile....

But you got to love this video:

You can't change an old picture..but you can do something about it!

Seeing an old group picture with friends and coworkers once again was an eye popping experience for me - they always will be because you can't ever change a picture. They're like permanent memories of what once was.

There was a photo taken back in 1998 and one in 2004...I can't believe I actually looked like that (although I really could).

Looking back it almost puts a tear in my eye again...

I'll say within a span of 10 years from 1997-2007 - I was at my worst weights ever - before this weight issue became uncontrolled, I was hovering around the 145-155 lb weight class since my high school days through college. I was lean (not cut)...but I was into athletics back then so I was always in shape.

But when I got older, finally landed a real job...making my own money...doing my own thing --- Man, I was pretty big and unhealthy!!! My face looked like a hot air balloon ready to burst open...my arms were flab - and obviously was the biggest guy in every picture I have in our albums of friends and family.

Some co workers who have never seen me that overweight can't believe...but I can. And anyone else who believes in themselves that they can make a personal change for the better, will agree. You can't change the past...but you can always change the present - if you really want to.

Nothing ever too late to do something about it.

Pull ups and an Interesting Story

Here's an interesting story to share...

Was at nurse training last week and a female co-worker happened to be seated right behind me started flirtishly poking me like a Pillsbury Dough Boy, rubbing the left side of my back and patting my shoulders. "Hey Andy...you've been working out haven't you. Nice back. Love it." I blushed with a simple "thank you".

Honestly, I think my back isn't as "hot" as I thought it once was.

Reason being: I haven't been really working on 'em as much as I used to.

So now, I've made a 12 week commitment to get my real back BACK! So that's my intention: 15 or more hang dead pull ups by the end of 12 weeks.

Been on a lean out seriously for about a month now. Lost a total of 6 lbs so far. But I realize I need to lose alot more. I was tossing up between a higher jump or a stronger back - either which way - I need to drop a little.

So today, for the fun of it. I cranked out 6 good ones with good form. Should have did more. But I'll keep it at 6 and work from there.

Here's a cool video from a good online friend, Mark from mbodystrength. Check it out, it's crazy...



Here we go!!!!

Essentials for an Effective Home Gym

If you like working out at home, you got to have some pieces of equipment to make your workouts fun, safe and efficient. As I got better and well versed, I came to the conclusion that I must have these essentials to keep my home gym workouts much like a commercial gym without the necessary bullshit that you see in these type of gyms. I've had my best workouts at home.

So overtime I have invested in plenty...here are a few tools and why I use them:



1) Weight vest - Do you like body weight but the exercises get too easy? I do. Get a Weight vest for added intensity. If it's too heavy you can remove weight to your liking and add as you get stronger. They are probably the best investment to make bodyweight exercises even more challenging.



2) Kettlebells - want to save your knees from all that running? Get a kettlebell. they are way more superior towards conditioning than running is (if you hate running alot). Plus tossing weight in limited space and time - kettlebells are perfect for a full body workout.





3) Floor Mats - Unless you like hardsurfaces to do bw exercises, you got to have these. they are excellent tools for yoga and bodyweight circuits. I have the interlock ones and a yoga mat. Must have!



4) A Foam roller - many people overestimate the strength of their legs until they realize that their knees overtime get all bent out of shape. Don't be like me! Get yourself some self therapy and start to foam roll! You'll thank me later...



5) an MP3 player - I have 3 different kinds of ipods. If you want to crank the music up but don't want to wake up the kids or your neighbors - get yourself an mp3 player.



Other essentials would be a storage/rack for your plates, some bands and some medicine balls of various sizes and your set.

~ Andy

New Month...New Workout...New Focus

New month...new workout. New focus.

Time to hit this thing right tomorrow, baby.

What's This?

Something's wrong with this picture.

Sup guys...happy May to everyone. Haven't been blogging much but still committed to a healthy lifestyle nonetheless. Just haven't found much time to keep the blog updated with so many other things to keep myself occupied with.

Again..still committed. Still going strong.

But what the hell is this guy doing???

Hittin' The Bike Trails again...

After a nice workout yesterday and a good trail run in the evening yesterday and a very light barbell complex this morning...I wanted to take advantage of some gorgeous weather in sunny San Diego and took my hybrid Trek out for a ride.

Lots of trails...variety of terrain...and LOTS OF UPHILL!!!

Here's some pictures...enjoy!

Springtime is in session.

Look Out Below!

Nothing else to blog right now, except for the fact that I've officially started my lean out campaign last Sunday.

Would just like to show off a picture of me doing a spike at the 1 position (looks more like a 2). Anyway, I got this picture last year at a local gym for fun. Amazingly and surprisingly - I didn't realize how much air I got off that jump here!!!

The power of strength training and the effects of jump training too...squats in particular. Other than deadlifts..again, squats are right up there for me.

Now it's time to drop the fat and get some mad air by the summer...

M-O-T-I-V-A-T-I-O-N

Haven't posted much in my blog lately...lots of other things going on but working out nonetheless.

Motivation...man, it is so hard to find. Just when you think you've achieved quite a few of your fitness goals..it's hard to get re-acquainted with the basics. Especially in fat loss, the equation is always simple: Nutrition (calorie deficit, all natural foods) + Exercise 3 to 4 times a week = Fat Loss. It's so easy to understand, it's applying it consistently to achieve the results.

That's what I'm in right now. Trying to re-commit to the fat loss mindset. Last few days was a wake up call. Pants fit...but just barely enough to feel comfortable in them. You ever get that look in the mirror when you just look at yourself and it just isn't exactly you?

That's when I know it's time to get on the fat loss wagon. I mean really on the fat loss wagon. People think you can just glide through a fat loss phase - and hope to see changes. Personally, it doesn't work that way - you have to SERIOUSLY WANT the change.

It's always a see saw battle when it comes to fat loss for me. I'm not back to where I was just a bit over the weight I want to be at. Could be the holidays, could be the goals I set forth at the start of the year...but I'm not finding excuses. It's time to move on...NOW. So over the weekend I went back to the drawing board and reviewed my nutrition, studied the calorie content of the food that I've been eating the past few months and what's causing these stalls, and have promised myself I will eliminate them from my diet the next few weeks...hopefully through the year.

Now it's spring...and soon summer...time to get things in full swing as I know how to.

So I kickstarted my nutrition for the week, went to the grocery last night and got the things that I need to really succeed again. It's not that I didn't want to before...I just felt I didn't have to thinking that everything will be alright eventually. So lots of lean meats, tilapia and chicken...and lots of greens to go with it.

Been there, done that...but you can't rely on past success to justify where I'm at now. You can only take care of what you have in front of you...I have the tools, I have the knowledge...I just need to re-apply and put things together again.

Drop it Low..

Still here. What a revelation...at the ages of 2 and 5, it such a really good age and pleasure where as a father am really enjoying more quality time with them, which is why I haven't been blogging as much as I would like. I will always put those little guys up first - always. I really appreciate my role as a Dad now than I was when they were younger, little babies. Now that they're involved in some team sports...that just gets me even more motivated than ever before.

Not that I haven't been training...I've been training - but what I've been trying to do these past few weeks is trying to adjust to my daily food consumptions. It's not going to be overnight - but am taking things generally slow and steady, applying what I've learned over the course of 3+ years. But you have truly have to get the mindset settled first before you can expect to see progress.

Main thing for me right now is to get consistent once again with my eating habits. Workouts are consistent, diet has been - I'll say so so but definitely on the up and up so and hope to only improve on it everyday. But I'm getting there. Just keeping things simple on that aspect of losing fat and not being over obsessed with it. Psychologically...that's the #1 thing here - don't overobsess yourself, or your going to fail. Not training for a sport or a contest here - so the "pressure" is not as bad if I were. But the pressure and accountability to myself is still there to continue to make healthier lifestyle changes as best as I can.

That's the whole enchilada right there...

Lots of goals set out to begin the year. Happy to have improved on strength. Now i REALLY just want to buckle down on nutrition and lean out. Took 2 weeks to play around with certain approaches to get my niche and my mindset back - now playtimes over and I think I found a program that I just may enjoy. So I'm excited about that.

Not shooting for the 6 pack this time. Not worried about that at all this time around. Just enough bodyfat to get through those hot summer days in San Diego and not have to cover up all that fat that lies under the clothing. I can just feel it in my clothing...and when that happens, it's time to drop the weight.

Well, guess I found my motivation haven't I?

Ramblings

Was going to hit the sack...but I wanted to post something in my blog. A good friend of mine told me how proud he was to see how I'm still going strong in this fitness thing. When alot of people tend to give up, lose interest...I'm still here - still giving it my all but continuously trying to learn new things.

Motivation is where it all starts...what motivates you to learn, what motivates you to keep it going? That's the question I always ask myself...everyday.

And yet, here I am... still able to manage my time with a fairly busy schedule. It's not easy...and no one's life should be. Don't be a victim of circumstances in life...there are reason's behind every obstacle we face. Just understand and do the best you can with what God has given you. Use those tools to YOUR advantage. Be blessed to have feet to walk with, arms to embrace, eyes to see the beauty that surrounds our very being - because there are probably many less fortunate one's out there that wish they can say the same. Be thankful with what you have and keep on pushing it to the very limits in EVERYTHING you do.

Obviously I do see alot of my own kids in me nowadays as they are getting older. It gives me a chuckle nowadays when they "workout" with Daddy in the garage and mimic certain movements that they see me doing. It's motivating that hopefully they too continue these habits as they get older. I hope that one day that it is to their benefit that they do and my wife supports it 100%. It's so nice to be that figure for them to look up to. No couch potato kids around this household.

It's family that will always push me through. That's what's going to keep me going.

So to those that are still in it...keep finding that motivation.

Target, aim and swing!

After picking up my boys from school at noon, I took them to a baseball park right next to where we live and had them tee off some balls for practice. Just started them to a t-ball league for the spring season coming up. It took alot of encouraging starting off, but now they are thoroughly enjoying the sport plus it gets them out there with other boys which is good at this age. They are still learning the basic fundamentals of the game, so it's a pretty exciting time as a parent to see them and give them some guidance on swinging, catching and throwing.

It's a great feeling how you can apply workouts to real life situations, much like the session I had with their t-ball on a gloomy Monday afternoon: You learn and you apply. You keep learning and you keep applying. You will get better.

After last week's trial run of a program circuit program, I've decided to mix it up with my own stuff this week. Still circuit training but will use a variety of similar approaches using the same concept split from Rosstraining. Today was work capacity so I mixed it up here with a kettlebell/bodyweight circuit. It was brutally fun. By the end of the first round, you'll be sweating like a pig.

5 rounds, 1 minute rest between circuits using a 54 lb Kettlebell:
a) One arm KB Push press 5 reps/arm
b) KB front squats 5 reps
c) One arm KB snatches 5 reps/arm
d) One arm KB swings 5 reps/arm
e) Burpees 10 reps/circuit

Tomorrow it's intervals...training is just like hitting a ball - lockdown your target, aim and swing.

Til next time.

a.

Got Kettlebells?

Got Kettlebells? DO you hate long boring cardio to mess up your knees? Do you like bodyweight stuff mixed in fat loss programs?

Watch this funny, yet informative youtube link and check out their site. They're good friends I've met online from mbodystrength.com and now have a site up called www.mymadmethods.com. It's good stuff and best of all - it's fun, free and they have some great programs for all kb levels:

Throwin' a curve ball!

Feeling good. I like these circuit type workouts I've started Saturday...for the whole month of March - that's the theme: metabolic restistance training or what I guess that's the "in" term these days in the fitness world.

One of the most effective ways to attack fat loss other than diet: full body workout splits of supersets and circuits. It feels really good to be able to get back to these training approaches. Have obviously been away from it for more than 2 months. Its time to rock and roll...

Checked my weight and I've already gone down a full pound in as little 3 days. Water weight...but that's how amazing the body works! It's just a little change up in an approach for a little bit and BAM - I feel like fat loss is so much easier.

It's like being "sedentary" for a little bit and then when you throw a curve ball in your repertoire - and BAM results just come quicker and you feel like a clean, fuel efficient engine again. Loved the strength and body building workouts....but this is where it's at for me. I've always enjoyed these type of workouts.

Took the day off today to recover as my glutes were very sore from the deadlifts last Saturday, as well as my core from yesterday's off day routine.

Complex Training

One reasons why I made a blog was to be able to find different fitness programs and learn from a wide variety of resources, never limiting my knowledge base to only a few philosophies. Variety of programs is always helpful in one's toolbox and one of the people in the fitness world that really inspires and motivates me would have to be "Steve" Javorek.

I'm in awe everytime I read about Steve Javorek's history and his barbell complex routines for athletes. He is the founder of complexes and almost every fitness guru seems to have some kind of Javorek inspired complex in their program design on the internet. People use the term MRT nowadays, some crossfitters as well...but this is THE flat out the old school effective training tool that's been existent even before I was even born...shoot even way before the world wide web caught up with this type of training - this guy's been using this for over 40 years!

So I went looking online for his book "Javorek's Complex Conditioning" after watching a video testimonial by female boxing champ - Sumya Anani who's been applying Javorek's conditioning principles for over 10 years. Here's her youtube testimonial:



Couldn't find his book (they are out of stock on amazon.com)...so I googled up a website of his and in here he shares some of his greatest complexes ever created; here are some of them in action on youtube. Btw, I highly doubt those plates are even close to 45 lb on each side - but with this type approach - you don't need heavy weight. He still has great form none the less. So for the ego lifters - throw out the ego when trying to attempt these:



Complexes..a perfect cardio workout to utilize as a method to burn more fat without ever having to hit a treadmill or bike while still creating a positive stimulus to burn belly fat. You can do them for strength training as a full on workout on it's own. It's your choice. The variations are endless...Results: unbelievable.

So as an off day routine and to play around a little...I decided to do his BB complex 2 with just the bar. Upper back still sore from yesterday's workout and battling a little cold here - I did a light routine of Javorek's Barbell Complex # 2, performing 3 reps per exercise for 6 cycles. Believe me this can really stimulate a very good cardio vascular response. I just wanted to try it for kicks within the confines of home and I already was huffing by the 4th cycle (don't know if the cold has anything to do with it). Anyway it felt great. Here's how it went down:

Bar Upright Row
Bar High Pull Snatch
Bar Behind the Head Squat Push Press
Bar Behind the Head Good Morning
Bar Bent Over Row

He also has dumbell complexes that can be utilized too. Again, the variations are endless...

Next!

Today completes 4 weeks of this mass building program venture. In order to continue getting gains...I believe I would have to do at least another 4-6 more weeks...but it's just mentally gratifying to even complete 4 weeks on a program. I honestly thought I can do both (build muscle and lose fat at the same time - but guys, that's just hard to do. Creating blocks in the year for mass build and fat loss should be the way to go for me. It's one way or the other...not both).

Whatever which way I go I could still make a mass building program work towards fat loss. It's fun to be able to get all bulked up and all that - it doesn't take much discipline in dieting at all.

The workout I did was brutally tough but fun...body sore almost every day of the week...even on off days.

But now I'm ready to get back to conditioning circuits and metabolic strength training - and seriously get my bodyfat down to what's acceptable, which would require me to get down to 167 lbs.

Approach...I know it's going to take better nutrition but it's just tough trying to figure out which way to go with my training program. I have a few days to contemplate here.

I want to continue to develop my upper body but keep on squatting and deadlifting...so I might throw a curve ball here in my approach i.e. more intervals, HIT, metabolic resistance style training...I know what I need to do...it's just a matter of putting it into play.

Coming down with a little cold. May be from the snow trip we had to Big Bear over the weekend. Should be good in a few days...

a.

Shoulder Day and Lent

So today was shoulders. Got a wake up call from a very good friend of mine and it was off to the races to the gym to close out week 3 with some shoulder work.

3 weeks in and am really enjoying the workout design. Slightly tweaked but definitely doing them. Shirt is getting tighter. Love the upper body work I'm getting from it right now. can't say anything bad about the program and I'm really contemplating on doing another 4 more weeks here, something similar to this but will combine back and shoulders. Hope to add some intervals for more of a cardio feel on some days.

Anyway, history...born and raised as a Catholic. Well most Filipino's are 90% Catholic anyway. Went to a private Catholic High School and University to finish my Nursing Degree. It is tradition to hold and honor alot of the old practices and traditions that I've followed since I was young, that my parents have sort of engrained in me if you will.

Ash Wedesday yesterday...so I laid off any type of meat. Lots of people are giving up some things for this Lent season before Easter. So I've decided to give Friday's the day where I keep my calories at a low. Still eating - but I'd rather keep Fridays where they are way below what I should be eating. And of course: fish, fish and fish.

Hopefully this in turn gets me mentally prepared when I start to cut calories when I really start leaning out through the spring and summer.

Wussup!? =)

Getting warmer around these parts. Loving it. 2 more weeks of this current muscle building program - and it's off to athletic conditioning/endurance workouts for the next several months. For some reason it's much easier for me to lose fat than it is to gain muscle. One thing I can definitely say...it's so easy to eat on a mass building phase. ;)

I'm learning alot from this strength/mass building phase here. I've been working on this since December. I really want to get some lean mass on this 5'7" frame and do it the right way as best as I can but I can't say for sure if I have because I haven't taken the time to get measurements. My bad.

Again, I won't make it sound so scientific here - but if you want to get big... you better be eating big and do your best to lift heavy, get your rest and recover on off days.

But you will never ever out train a bad diet and I've been one to have my hand caught in that cookie jar on several occasions.

If you're more on the "want to lose body fat" stage...the same rule applies here - eat right to compliment your training and vice versa. Burn more calories than you eat and do workouts that are more geared towards full body circuits, supersetting and conditioning. It's a simple equation but takes alot of discpline to do either one. Alot of it.

But I'm always enjoying these fitness journeys...always aiming to learn new things and improve your health through right nutrition and exercise.

People say see sawing weight fluctuations...for some that can be mentally trying for alot of us. It's been mentally trying for me for many years. People see weight gain, some flab growing around the waist and they freak out like it's a hopeless case that they'll ever lose weight. Its almost like a negative than a positive. But I've been on both sides of the spectrum so when I see 182 lbs...I'm happy as hell! But not so hot about the extra fat that comes with it. Take out the carbs, the water...I'm probably hovering around the high 170's.

Choose the right program. Choose the the right nutrition. And stick to it.

Brrrr....

Cold today. Very atypical weather down here.

Got up early and I just felt like staying in bed. I don't know how people in cold whether cities manage to get up when it's butt freezing cold. I guess Southern Californians are spoiled like that. I mean, even with the slightest rainfall - So Cal drivers are at their worst out on the freeways...

Shoulder day today...was so looking forward to it too.

It's all about the bigger picture here for me. If I indeed intend to improve on mass building and improving my physique (well at this point, I've gained a little fat to go with it), I have learned to appreciate the importance of rest to the muscle building equation. I've always like to train more than I have to - the 5 day a week mentality was me. But I've realized what works five days a week will not necessarily gain more muscle than the one who trains two days a week. Yada, yada, yada..but that's why I love this split...but I just couldn't get my ass out of bed early enough to get today's workout in.

One thing I've also learned to develop is to concentrate on eating and getting proper rest. Again, quality dieting and quality rest will prove just as important to one's mass building goals in relation to my chosen weight training program I'm on. Dude - with a young family, work...there is a life out of the gym - but I always have a saying to always make exercise a lifestyle and everthing else should fall into its proper place.

Training Split and other stuff

I like the training split Im on...2 days on, 1 day off, 2 days on...2 days off. Like the focus on specific body parts on a given day.

Lots of time left to do other things and it's been great so far. Enjoying this program very much. The chest work is just killer. Weights gone up...don't know if that's really a good thing or a bad thing but when training for strength and lean mass - best approach is to take the good with the bad, even with some increases in bodyfat. That just comes with the territory.

I just know when I get to full body strength training programs and conditioning workouts again - it should be really interesting to observe at a fitness standpoint. I've never really trained this long for strength and muscle development and I know how deconditioned my body feels - I almost forget what it feels like to go through a circuit.

Fat loss and conditioning workouts will always be my cup of tea...and still is. I love em! That's what I'll call my "in season workouts"; that's when I peak and at my best. I'll call this my "off season" from now on if you will every year. Still training hard...but smarter, I'd like to believe. This is not a break at all and the volume is a bit more, as has the eating. But it's all good.

Have a great day...