The League of Extraordinary Gentlemen

[JohnButz]

Running 2 miles (14:46)

[JohnButz]

From my late twenties well into my thirties I carried around what I estimate to have been around ten to fifteen pounds of unwanted weight.

No one would say I was fat, in fact most of my family, friends and associates considered me to be in great shape and by modern standards I guess you could make the case.



I have talked about my days of extreme bulking as a beginner, but this period was a bit after that.

I tried virtually every diet plan out there to get closer to my goals but never seemed to find a plan that I could live with and would produce long term consistent results until I realized the absolute importance of calories.



It’s funny how the body seems to find a “placeholder” weight that can be difficult to change (especially downward.)



Oftentimes extreme methods are employed and the well-intended approach fizzles out due to “unsustainability.”






This was me until I found how to combine the right activities with a diet approach that fits my lifestyle.



Getting past your placeholder weight whether it is your intention to make the scale go up or down in my opinion should never involve extremes.



Rash, intense approaches to diet almost always result in a return to square one or even a regression.



The takeaway is that for long term, sustained diet success I feel that it is imperative to follow a diet you can live with.



That’s the secret and explains why every diet approach works for some and absolutely none of them work for all.

[kconnell]

Sunday October 11, 2015 - Triceps

TRICEPS
Bench Dips
10,10,9,8 x 70

Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
13-6,13-5,12-4,12-4 x 90

[JohnButz]

Squats
45x5
45x5
70x5
95x3
125x2
140x5
140x5
140x5

Bench
45x5
45x5
70x5
95x3
125x2
140x5
140x5
140x5

Row
45x5
45x5
45x5
45x5
60x2
70x5
70x5
70x5

Pullups
BWx12
BWx12
BWx12

Chinups
BWx8
BWx8
BWx8

Face Pulls
2.5x12
2.5x12
2.5x12

[JohnButz]

Was leafing through some of my old training books that I acquired over the years. This one above is a favorite.

Along with this one.



And this one.



What are some of your favorites?

[kconnell]

Wednesday October 147, 2015 - Legs


HAMSTRINGS
-----
Stiff-Leg Deadlifts - SKIPPED ()Back felt weird)
8,8,8 x 205 -

Lying Leg Curl -
9,9,9 x 70


QUADRACEPS
-----
Leg Extension
10,10,9,8 x 115

Superset
Leg Press
12,12,10,10 x 395
Leg Press Calf
14,14,12,12 x 395


CALVES
-------
Seated Calf
12,12,10,10 x 120

[JohnButz]

Incline Bench
80x5
100x3
120x1
135x6
120x8
105x10

Pullups
BW+40x4
BW+20x8
BWx10

Dips
BW+70x6
BW+50x8
BW+30x10

Chins
BW+40x4
BW+20x6
BWx10

Bulgarian Ring Dips
BWx6
BWx6
BWx6

[JohnButz]

Some other books I have enjoyed over the years.

[JohnButz]

Continuing with our look at fitness values, this week let's look at Tranquility.

Tranquility is about peace and keeping a serene mindset.

For this value we are going to step outside the gym.


A key for progression in or out of the gym is limiting the amount of negative stress we experience.

Negative stress can come from all sorts of sources.

We all have job stress, relationship stress, money stress etc.

It's a part of life.


While the gym can be an excellent outlet to relieve negative stress, sometimes it can also compound our stress levels if we are not handling things (taking control of our thoughts.)


I have to make a confession that this subject is something I am in the beginning stages of and trying to learn about myself.

Meditation is growing in popularity and something that I have tried but haven't been consistent with (one of my new goals for this month.)

YouTube has all sorts of videos and "how to" instructions with some of the best being guided meditation.

This doesn't necessarily have to be a religious thing but can be.


I think with the fast-paced, "plugged-in" world we are living in clearing your mind through meditation or something similar is a great path to achieving Tranquility.

It certainly does not have to be through meditation.

Maybe you play an instrument to relax, maybe it's listening to music, maybe reading.

How do you unplug and clear your mind?

[JohnButz]

Running 2 miles

[JohnButz]

When leaving a job to obtain employment elsewhere it is customary to give the boss a “two weeks notice” so they are able to make arrangements to replace you.

Some may give a week and some may actually give even longer notice depending on circumstances, but two weeks seems like a fair amount of time for all involved.

I was thinking about this concept the other day and in particular on how it can relate to training and nutrition.



People new to the lifestyle get advice from all sorts of sources.

Generally though just the fact that they change habits causes some sort of positive progress.

For instance, it is not uncommon for a young male to gain fifteen or twenty pounds of muscle his first year or so of training regardless of his choice in programming.



For those of us that have been at it for a while the gains are much, much slower and hard fought.

While we have the advantage of experience in terms of what works for our personal situation, we most likely have extinguished most if not all of the “newbie” gains available.

Linear progress stalls and we often have to employ techniques such as periodization to keep progressing.



So, if you fall into this category I suggest you give a template, exercise, or nutritional approach at least “two weeks notice” before moving along.

It is often tempting to change things up, but real progression lies in consistent progress and squeezing all you can from a program, exercise, or nutritional plan before advancing to another.

I think this is especially true for those that are interested in trying Intermittent Fasting as a diet protocol.



Completely changing the pattern in which you eat will most likely be a shock to your system. I hear from people all the time on how they tried IF for a few days only to quit because of the huger pains.

I often tell them while IF is certainly not for everyone, just give it two weeks and see if you body can acclimate to it.



Another example is trying out a new exercise.

For instance, I remember several times trying to add upright rows into my programming.

For whatever reason, body structure etc, I just never got a feel for them and eventually decided to try other approaches.



So before you move along form that plan, exercise, or diet give it your own “two weeks notice.”

[JohnButz]

Nutrition for 10.18.2015

[JohnButz]

Yesterday was just some basics, sort of testing comfortable weight levels on a few exercises.

[JohnButz]

Training

Chins BW+10

45 reps

Alternate with

SLDL's 95

45 reps

EDT style (14:56)

Pull-ups BW

60 reps

Alternate with

Calf Raises BW

180 reps

EDT style (14:41)

[JohnButz]

Running 2 miles~~tough run today.

[kconnell]

Monday October 19, 2015 - Back, Biceps

BACK

Supported T-Bar Row
9,9,8 x 90

Precor Low Row (similar to Hammer)
11,11,10,9 x 110

Seated High-Cable ISO Row with Supination
14,12,12,10 x120

Stretch

BICEPS
-----
EZ Cable Curl
14,14,12,12 x 80

Incline Curl
10,9,8 x 35

-----
FOREARMS --
-----
Farmers
1 min x 65

Standing Reverse EZ Curl
12,12 x 40

Ab Curl Machine
11,9 x 80

Plank x 2 mins

Elliptical - 1 mile

[kconnell]

Nice work KC!

Good to see the farmers back into the equation. I thought about doing them yesterday but ran out of time.

[JohnButz]

A great exercise! I really need to get back to these.

[JohnButz]

Moving along with our 13 fitness values, this week we look at silence.

At a first impression, silence would seem contrary as a value in any physical arena.

Watch most sporting events and you usually see the exact opposite of silence and calm.



Even a technique-based refined sport such as golf is met with thunderous applause and an eruption of cheers after that concentrated, silent, skillful winning putt.

But, through all the noise and chaos, the athlete must have a singular focus and a quiet mind blocking all external and internal noise out.



We have talked before about overt-ness in the gym but this week I want to touch more on silent concentration.



Visualization is extremely helpful in pursuit of any goal, particularly those that involve kinesthetics.

To truly concentrate and visualize you have to “quiet” your mind.

As mentioned earlier the golfer that is attempting that winning putt, the basketball player trying to nail that free throw, the goalie trying to stop that final shot all have to have a similar mindset of silent concentration on the task at hand.

All other thoughts have to be extinguished.



The same holds true for performance in the gym.



So make it a point to focus intensively on every rep of every set of every exercise you perform.

Make it the most important thing in the world at that given moment.

Silence all other external and internal noise, concentrate and give your very best effort!

[JohnButz]

Sincerity.

Merriam-Webster defines sincerity as : the quality or state of being sincere : honesty of mind : freedom from hypocrisy

In relation to our fitness values sincerity can be looked upon as opportunity.






Opportunity in the sense that if you have some time & experience under your belt, it is always a good thing to compassionately share that knowledge to those that seek or need your help.



Every day of every year there is some soul that is just beginning their pursuit of physical improvement and the opportunity lies in being that mentor and giving encouragement and sincere advice.



Some say with great power comes great responsibility and that may be true , but I also believe with personal accomplishment comes a similar responsibility.

Responsibility to share the experience and knowledge to those who seek it.



Online forums are filled with ridicule and dismissive reaction to new members legitimately looking for advice and to me that is a real shame.

It has become trendy to develop communities and cliques that at best dismiss and at worst estrange individuals who are looking for advice and support.



I think it is important to remember when you were first starting out in any area.

Maybe it was riding a bike, tying your shoes, learning to deadlift, whatever and how that initial awkwardness felt.



Be that big brother or sister.

Help an individual that needs it.

There is great reward in helping others and there is nothing more noble than being a true, compassionate, sincere friend to someone in need.

[kconnell]

Wednesday November 04, 2015 - Legs

------------------------------------
Back after a 2 week layoff/deload
============================


HAMSTRINGS - Superset
-----
Stiff-Leg Deadlifts
10,10,10 x 135 - Going lighter for feel
Lying Leg Curl -
9,9,9 x 70


QUADRACEPS
-----
Leg Extension
10,10,10,7 x 115

Superset
Leg Press
12,12,12,10 x 395
Leg Press Calf
14,14,14,12 x 395


CALVES
-------
Seated Calf
12,12,11,11 x 120

[kconnell]

Thursday November 05, 2015 - Back, Biceps

BACK

Lat Pulldown
9,9,9 x 135

Face-Down Bench Dumbbell Row
6,6,6 x 75

Stretch

BICEPS
-----
Incline Curl
10,10,9,7 x 35

EZ Cable Curl - Fat Gripz
9,8,8 x 90

-----
FOREARMS -- Add Next Time
-----
Farmers
-- x 65

Standing Reverse EZ Curl
-- x 40

Plank x 2 mins

[kconnell]

John,

You showed images of the many books you found helpful. Here is one I found most helpful to me:



If you heard of 'Muscle Meets Magnet', this is the same book with a different title. Literally. And much cheaper. Very good investment.

[kconnell]

Friday November 06, 2015 - Triceps

TRICEPS
Bench Dips
15 x 45, then 15,13,12,10 x 70

Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
10-5,9-4,8-3 x 115

SHOULDERS
Incline Seated Arnold Press
8,7,7,7 x 35

Lateral Raise
12,10,10 x 25

Face-Down on Bench Rear Lateral Raise
12,10,10 x 25

[kconnell]

Sunday November 08, 2015 - Legs


HAMSTRINGS - Superset
-----
Stiff-Leg Deadlifts
10,10,9 x 135 - Going lighter for feel
Lying Leg Curl -
10,9,9 x 70


QUADRACEPS
-----
Leg Extension
11,10,8,8 x 115

Superset
Leg Press
11,11,10,10 x 395
Leg Press Calf
14,14,12,12 x 395


CALVES
-------
Seated Calf
12,12,12,11 x 120

[kconnell]

Monday November 09, 2015 - Back, Biceps

BACK

Lat Pulldown
11,9,9 x 135

Face-Down Bench Dumbbell Row
8,8,6 x 75

Stretch

BICEPS
-----
Incline Curl
12,11,10,9 x 35

EZ Cable Curl - Fat Gripz
10,8,8 x 90

-----
FOREARMS
-----
Farmers
60 secs- x 65

Standing Reverse EZ Curl
-- x 40

Plank x 2 mins

[kconnell]

Tuesday November 10, 2015 - Triceps, Delts

TRICEPS
Bench Dips
15 x 45, then 15,14,13,12 x 70

Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
11-4,10-4,8-3 x 115

SHOULDERS
Incline Seated Arnold Press
9,8,7,7 x 35

Lateral Raise
10,10,10 x 25

Face-Down on Bench Rear Lateral Raise
12,11,10 x 25

[kconnell]

Wednesday November 11, 2015 - Legs (Veteran's Day)


HAMSTRINGS - Superset
-----
Stiff-Leg Deadlifts
10,10,10 x 135
Lying Leg Curl -
10,9,7 x 70


QUADRACEPS
-----
Leg Extension
11,10,10,8 x 115

Superset
Leg Press
11,11,11,11 x 420 - UP 35
Leg Press Calf
13,12,12,10 x 420- UP 35


CALVES
-------
Seated Calf
12,12,12,11 x 120

[kconnell]

Friday November 13, 2015 - Back, Biceps

BACK

Lat Pulldown
12,10,9 x 135

Face-Down Bench Dumbbell Row
9,9,7 x 75

Stretch

BICEPS
-----
Incline Curl
13,12,10,10 x 35

EZ Cable Curl - Fat Gripz
10,8,8 x 90

-----
FOREARMS
-----
Farmers
60 secs- x 65

Standing Reverse EZ Curl
-- x 40

Plank x 2 mins - SKIPPED

[kconnell]

Monday November 16, 2015 - Triceps, Delts

TRICEPS
Bench Dips
15 x 45, then 15,13,13,13 x 70

Rope Pushdowns - Start 3 feet out, then compound set after moving underneath pulley
12-4,11-3,9-2 x 115

CHEST
Cable Crossover
11 x 45

SHOULDERS
Incline Seated Arnold Press
10,9,7 x 35

Lateral Raise
10,10,10 x 25

Face-Down on Bench Rear Lateral Raise
12,11,10 x 25