Intermediate Push Workout

Intermediate Push Workout This is a complete intermediate bodybuilding workout for gaining muscle and getting stronger.  All you need is a used set of dumbbells and your carpeted floor.  This is the push workout day of my intermediate home workout plan.  My intermediate home workout consists of a four day repeating cycle: a push workout (this one), a pull workout, a leg workout, and a rest day. This workout will take you about 60 minutes to complete. [iframe width="480" height="303" src="http://www.youtube.com/embed/7O9yCDhB_F4?rel=0&wmode=transparent" frameborder="0" allowfullscreen] Day 1 - Push Bodypart Exercise Number sets Number reps abs rotisserie core workout 2 revolutions n/a...

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Coping With Winter Funk

Coping with Winter Funk It goes by a lot of names but the clinical one is S.A.D. (Seasonal Affect Disorder), I like to call it the "Winter Funk". Some people love seasons, the winter, the cold weather, and snow, but not me. From my Facebook posts lately, you have seen that I get the winter blues. With the first rains and gray weather I find my motivation and energy levels plummet. I find it harder to get things done, harder to get excited about things, and the stream of exciting new ideas I usually have dries up. Its nowhere near...

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Thanksgiving Fitness Tips

Thanksgiving Fitness Tips You can enjoy Thanksgiving without going overboard, here's how!  With the bad weather of fall, many people are exercising less because they cant get outside and they eat more because of the holidays.  This bad combination of events leaves many 10-20 pounds heavier in springtime.  It doesn't have to be that way and Thanksgiving is the perfect time to stop the trend.   For full details, please read holiday weight control but here are the basics: Fifteen minutes before the big meal, drink two 16 ounce glasses of water.  This will help make you feel full with less food. Plan...

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Scorched Rotor Club

I have finally earned my rite of passage as an offroad cyclist, scorched brake rotors! My relatively high weight and the mountains of Patagonia were too much for these wimpy 160mm rotors. You can see how they are burnt on the spokes of the rotor where the heat was concentrated. Best guess is that I got them up to around 700 degrees Fahrenheit (400C). The heavier you are, the more heat that the brakes have to dissipate going downhill and I had a heck of a lot of weight between me and my heavy pack. Today was my last day...

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Good Protein Sources While Traveling In Foreign Countries

As a bodybuilder who trains consistently even when travelling, my protein needs are way higher than the average tourist and my nutrition a lot more strict. I certainly try the local specialties both in food and beverage to fully experience the culture but virtually always I find it impossible to get enough protein without blowing my daily calorie budget when "going native". Here in Argentina and Chile, breakfasts and lunches are virtually proteinless. The very late dinner seems to trypically be a big piece of beef that gives them all their protein for the day. As you know I am...

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Increase Your Vascularity

There are five ways to increase your vascularity, two of them relatively straightforward and safe, one is not feasible, and two are very dangerous. Lower your bodyfat, down to 5% if you ate male or 15% if you are female. Lower fluid retention by cutting way back on sodium Get older Valsalva maneuver or holding your breath Diuretics The purpose of 1 and 2 is the same, to reduce the soft, squishy stuff between your skin and your muscles. Salt makes you retain water and it makes you puffy which hides your vascularity. Fat deposits under the skin obscure the...

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800km bike ride in Chile

Day three of my bike trip. Doing about 80km a day, more offroad than on pavement and it seems roads here have two slopes, either 5 degrees up or 5 degrees down - nothing flat. After my 80km today, Im about as tired as when I do a century (100 mile ride) on my road bike. Ill be doing this every day. I suspect I will be losing some bodyfat on this trip, and NO, I wont be burning muscle! Ive been here four days and already have two great hotel room workouts. I plan on coming back leaner, stronger,...

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#1 Secret To Bodybuilding Success

#1 Secret To Bodybuilding Success I do a fair amount of international backcountry cycling trips and on this trip it has occurred to me that as a bodybuilder and a traveller the secret to success is the same, to be well prepared and roll with the punches. If you are to be successful, you cant let obstacles dampen your resolve or lessen your enthusiasm. The first time an American leaves the country, you don't want to be the first fellow American they latch on to, especially if they have been on their own in a non-english speaking country for a...

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Please Vote, It Does Make A Difference

So im running out the door to catch a plane to head out on my two week bike tour and Im frantically looking thru my 8" high box of mail from the last month to find my absentee ballot. I dump it out and spread it around in a panic to find the ballot, success! Run out the front door and race to the airport. I knew Id have a chance to vote while flying to DFW and then put it in the mail there before leaving the country. In DFW, I race around to find a stamp and mailbox,...

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