Christmas Abbott

Ode to the hardcore. Sometimes when I review my blog I actually get scared at how brutally hardcore it has become! With athletes like Christmas Abbott gracing it , it has to be right! Here she is, a powerful athlete with some very nice ink and also works as a member in a pit crew! Looks like she also enjoys guns! So here is a woman that will make even the most testosterone laden guy look like a powder puff next to her.

Pay close attention to the last two pics of her. The first of the two; the raw intensity on her face. Moving more pounds than her own body weight, 110% focused on the kill! Then the second pic; she nails it!!!! Look at the pure pride and joy on her face, look at her teammates reaction, so fucking in the moment! Brings a goddamn tear to my eye I tell ya.

Hardcore Thought of the Day

• Make a decision to do something
• Prepare like your life depends on it
• Show up confident that your preparation gives you the best chance at victory
You can apply this to everything you will ever do in your life.

 

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Wave volume training.

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WAVED VOLUME
Many people do great on volume routines. Many have never been able to get volume to work for them in the least. By waving the volume you can get a volume responder to do MUCH better both in terms of size, and strength. And can very often get guys that have NEVER been able to make gains using volume do extremely well. This is only one of an endless number of possible variations, and one that is not the best wave for guys with poor recovery ability. For guys with less than good recovery more weeks should be spent on lower volume and the ramp up should be fairly steep, and only held a few weeks. If you are creative you can do a lot with this system and get size gains you were never able to get on lower volume in some cases. I could post 10 sub-styles. But you probably get the basic idea. The wave loading can be peaked, and dropped back down immediately, or waved back down slowly. Waving it back down slowly is best done with a shorter, steeper duration ramp.

Waved Volume
WEEK 1-2
Day one Sets Reps
Bench Press 2 sets 8 reps
Low Incline Dumbbell Press (15-30 degree) 2 sets 8 reps
Dips 2 sets 10 reps
Lateral Raises 2 sets 12 reps

Day Two
Overhand Grip Pull-Down/pull-up 2 sets 8 reps
Chest Supported Row, or Cable Row 2 sets 8 reps
Dumbbell Curl 2 sets 8 reps
Grip Work Your Choice 2 sets 10 reps

Day Three
Rack Deadlifts 2 sets 6-12 reps
Leg Press 2 sets 15 reps
Resistance Abs 2 sets 10 reps
Leg Press Calves 2 sets 10/15, 15/30 reps

WEEK 3-4
Day one Sets Reps
Bench Press 3 sets 8 reps
Low Incline Dumbbell Press (15-30 degree) 3 sets 8 reps
Dips 3 sets 8 reps
Lateral Raises 3 sets 8 reps

Day Two
Overhand Grip Pull-Down/pull-up 3 sets 8 reps
Chest Supported Row, or Cable Row 3 sets 8 reps
Dumbbell Curl 3 sets 8 reps
Grip Work Your Choice 3 sets 12 reps

Day Three
Rack Deadlifts 2 sets 6-12 reps
Leg Press 2 sets 15 reps
Resistance Abs 2 sets 10 reps
Leg Press Calves 2 sets 10/15, 15/30 reps

WEEK 5-6
Day one Sets Reps
Bench Press 3 sets 8 reps
Low Incline Dumbbell Press (15-30 degree) 3 sets 8 reps
Fly 3 sets 10 reps
Dumbell Overhead Press 3 sets 8 reps
Lateral Raises 4 sets 8 reps
Skull Crushers 3 sets 8 reps
Tricep Extensions 3 sets 8 reps

Day Two
Overhand Grip Pull-Down/pull-up 3 sets 8 reps
Supinated Grip Pull-Down/pull-up 3 sets 8 reps
Chest Supported Row, or Cable Row 3 sets 8 reps
Barbell Curl 2 sets 8 reps
Dumbbell Curl 2 sets 8 reps
Grip Work Your Choice 4 sets 12 reps

Day Three
Rack Deadlifts 2 sets 6-12 reps
Squats 2 sets 6-12 reps
Leg Press 2 sets 15 reps
Resistance Abs 2 sets 10 reps
Leg Press Calves 2 sets 10/15, 15/30 reps

WEEK 7-8
Day one Sets Reps
Bench Press 4 sets 8 reps
Low Incline Dumbbell Press (15-30 degree) 4 sets 8 reps
Fly 4 sets 10 reps
Dumbbell Overhead Press 4 sets 8 reps
Lateral Raises 4 sets 8 reps
Skull Crushers 4 sets 8 reps
Tricep Extensions 4 sets 8 reps

Day Two
Overhand Grip Pull-Down/pull-up 4 sets 8 reps
Supinated Grip Pull-Down/pull-up 4 sets 8 reps
Chest Supported Row, or Cable Row 4 sets 8 reps
Barbell Curl 4 sets 8 reps
Dumbbell Curl 3 sets 8 reps
Grip Work Your Choice 4 sets 12 reps

Day Three
Rack Deadlifts 2 sets 6-12 reps
Squats 3 sets 6-12 reps
Leg Press 2 sets 15 reps
Resistance Abs 2 sets 10 reps
Leg Press Calves 3 sets 10/15, 15/30

There are many variations on all these themes and one can truly most any trainee if modified for the individual.

Good luck and good training!

Benjamin Franklin with your Hardcore thought of the day

Well done is better than well said. ~ Ben Franklin 

Benjamin Franklin 1767

Benjamin Franklin 1767 (Photo credit: Wikipedia)

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Info about estrogen,testosterone and DHEA

When your hormones are balanced, you’ll have a great start on having the most energy, vigor, and getting the most out of your life:

You should have your doctor test two things: 1) Your estrogen and testosterone levels, and 2) your DHEA level. These are the basis for any man’s health, and important for women, too.

1) Estrogen and Testosterone: You won’t hear many doctors talk to men about estrogen. But for both men and women, chemicals, pollutants and pesticides in the environment are dosing you with estrogen look-a-likes every day and wreaking havoc on your body.

But you can restore your energy, mood and get back your masculine “V” shape by making sure your estrogen levels are low and your testosterone levels are healthy.

Too much estrogen can cause fatigue and sexual problems, and can turn your muscle into fat … giving you the “doughy” look. Flushing out excess estrogen and restoring a healthy ratio of testosterone to estrogen will help give you back your muscle tone and restore your energy and confidence.

Males testosterone levels should be at or near 800 (don’t let a doctor tell you 241 is “normal”), and your total estrogen should be below 100. Your testosterone to estrogen ratio should be at least 4-to-1.

A “normal” testosterone range for a woman is from about 25 to 85. Normal estrogen levels for a woman are a bit harder to pin down. Estrogen levels change throughout life and depend on the individual woman’s age and any health concerns.

Women should have estrogen in the 200 range. A lot higher or lower than that could be a cause for concern, depending on age and health. But it’s very individualized and the range is very wide. So you should speak with your gynecologist and discuss what’s best for you.

If your estrogen is high, you can flush the excess by eating lots of cruciferous vegetables, which have a compound called indole-3-carbinol. This helps metabolize estrogen into harmless compounds. It also prevents the negative effects too much estrogen in a male body can cause, by blocking the fake estrogen from attaching to your cell’s receptors.

You can also take it as a supplement. They recommend 100 mg of indole-3-carbinol (I3C) a day.

2) DHEA: Most hormones decline with age but cortisol, the stress hormone, increases with age. Cortisol then plays havoc on your body. Under stress, your body stops building for long-term health and improved immunity and instead says “just get through the moment, damn tomorrow.”

This accelerates aging. It’s like burning your candles at both ends. Endurance exercise makes this worse. Short periods of progressively intense exertion boost DHEA,reverse stress and boost anti-aging hormone secretions.

DHEA is the natural counter to cortisol. It also serves a dual purpose to have healthy levels because DHEA is a precursor to your sex hormones like testosterone.

Youthful levels of DHEA for men range from 400 to 560. For women, levels should range from 350 to 430.

After your levels have been checked, you can determine optimal dosing. A common starting dose is 5 mg for women and 10 mg for men daily. DHEA is absorbed well and can be taken at any time but best mimics the natural daily fluctuation when taken first thing in the morning.

Hardcore Thought Of The Day- A way of life

The gym isn’t an escape from life’s problems, but a way of solving them. A strong body makes for a strong person. Challenge yourself, test yourself, and grow.

Quote from Dave Tate

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Food Scams, the wild west in the supermarket.

Anytime something you are eating or drinking is labeled to mislead consumers that is considered a scam to me. This time I wanted to consolidate things into 1 article on various scams I see in the supermarkets and which people fall for, even those who care about their health. Some of these I have already touched on in various articles but I still wanted to get more in depth and explain more about them.

1. Olive oil. Wait a second olive oil is good for you! Yes it is, unfortunately the olive oil we are buying from the supermarket a lot of times isn’t real olive oil. Whether its extra virgin vs. regular olive oil, or they throw in other types of oils in there to dilute it. There really isn’t a sure fire way of knowing what you are buying is actually what they claim. I can assure you that if you buy a bottle for a few dollars its highly unlikely what you are buying is extra virgin from Italy. Try drinking your olive oil, if it burns your throat a bit then its more likely you are getting a quality product.. regular vegetable oil will not burn. This isn’t a scientific way to test it but its just my humble way of doing it.

2. Honey. According to the FSN 75% of honey found at the store doesn’t contain pollen, so although its still from bees the pollen has been screened out. Reason for this is to make it difficult to know where it came from so you could be buying Asian honey which could be contaminated with lead and anti-biotics!! You’re best bet is buying local honey from a flea market or co-op.

3. Fruit Juice. Besides being pasteurized I would hope people realize when they buy products like Sunny D or whatever that these aren’t really fruit juices, just a bunch of sugar mixed in with water with flavoring. Squeezing your own juice is the best way.

4. Baby formula. I could write 20 articles on this topic on both sides, but really what this is all about is the quality of the formula you are buying your babies. Expiration dates are tampered with to move the items. Never buy baby formula from flea markets or online auctions and if the expiration date looks tampered then stay away.

5. Spices. Similar to olive oil do you really know what you are buying? Saffron, vanilla extract, turmeric are the most common fraud spices.. Its much cheaper to dilute them or sell something else in their place. In the Asian communities within the USA spices are extremely important and people know this, keeping the prices low through cheating people is also a good way to make money for scammers.

6. Alcohol. Good quality wine is expensive. One scammer in NYC back in 2012 tried to sell counterfeit wines for 1.2M each, but was luckily caught and arrested. To the normal person though this problem will never manifest itself, however if you want to spend hundreds on wine you better make sure you are buying from a trusted source and not really buying a $15 bottle. Most faux wines are just ripoff versions and are not dangerous to consume, however adulterated spirits can become dangerous. Vodka’s have been found to be spiked with anti-freeze and other chemicals. Check logo’s and if something looks funny or tastes funny then don’t mess with it.

7. Fish. I have an article up on fish but to add to what I wrote in that one, lets take a look at the species swap. Even if you go to a fish market and buy fillets how do you know that snapper you are buying isn’t tilefish? The reality is you do not. Red Snapper is highly regulated which drives up the price, however other snappers like Black Snapper are less regulated and can easily be swapped in and sold. This is why selling fish on the side of the road is illegal. If you buy from that guy on the corner a red snapper fillet its highly likely you are really buying something else which might not even be the same family of fish.