Category Archives: BLOG VOMIT
COMING SOON! Blog Vomit is what I call it when I spew out my thoughts on the fly. Rated M for Mature. Subscribe to be the first to get my word puke ;)
If you have been following this mess I call a blog at all for the last 5 months you may have heard me whine and whine about my knee. If not, you’re in luck because here I go again. 5 months ago I was getting ready for my first ever MMA tournament. I know,… shut it! But anywho, I was gonna try. Here’s a shocker: my 42-year-old butt got tore up by a 19-year-old monster. I tore my medial meniscus and sustained a 90% tear to my MCL. I was devastated, but now I’m back and I want to not only return to competing, I want my quads bigger and stronger than ever. The area I want to focus on for this workout is the Vastus Lateralis, the largest and most outer portion of the thigh.
How to Improve Your Sweep
How do we isolate out the vastus lateralis muscle, or as we call it in the physique world, “the sweep”? Vastus externus or vastus lateralis, depending on your A&P professor, is the largest of all the quadricep muscles. The action of this muscle is to extend the tibia or shin bone at the knee, but I’m here to help you learn how to perform knee extension to isolate out the other muscles that synergistically aid in this action. In sculpting, it is very important that we learn isolation. Whether we are a bodybuilder, a bikini competitor or a stay-at-home mom that wants to scult their body, we can all use these principles to learn to sculpt nicer legs.
Fat burn or spot reducing fat can not be limited to specific areas of the body, no matter what “bogus science” and pills tell you. However, sculpting most assuredly can be reduced to a single area, action, and in some cases, specific fibers of a specific muscle – all based on how we execute the exercise. You don’t need a degree in kinesiology to learn these principals, just a little common sense is all.
So, how do we excite and fatigue the fibers of our outer quad to hypertrophy our SWEEP?
Ok, so here is one exercise you should be narrow-minded about. Narrow is better when we talk about our stance to accentuate or facilitate the contractile tissue of the outer quad. So lets think narrow when doing squats and leg extensions. Whatever exercises you do, stand with a more narrow stance (feet together). You may stop and ask, does that mean if I stand wide, I will work my inner thigh and medial quads? Yeppers! Now you are getting it. (another blog perhaps) Moving on…
With leg extensions, it’s all about being self-centered – literally. If you point your toes outward, you are working the vastus medialis, the tear drop shaped muscle on the medial side (inside) of the legs close to the knee. Since we want to work the opposite side of the legs, then (yes, you guessed it) we want to point our toes in the opposite direction, pointing toes together. Note: this doesn’t work by just pointing the feet from the ankle down, the whole leg must internally rotate to the center to excite the appropriate muscles.
Here is an example of my own leg workout where I use these same principles to improve my sweep.
Yesterday’s Leg Workout
Warm up: 4 sets / 20 reps
Deep weighted walking lunges (35-50 pound dumbbells) 45 seconds rest btw sets
Couplet: Leg Press & Leg Extension Super Set
(zero rest between super set, 1 minute between sets)
#1 Heavy leg press
5-8 plates each side, narrow stance (4″ apart) and push only on your heels
10 sets / 15 reps
#2 Moderately heavy leg extension
Moderately heavy leg extension (130lbs-160lbs) internally rotate your femur’s in (toes are pigeon-toed), and squeeze your outer quad in terminal extension.
10 sets / 12-15 reps
Repeat Super Set 10 Times
Puke and repeat for 10 rounds(sets) with 1 minute rest between (rounds) sets
Here are some pics from my last show, the Daytona Classic, just 10 days after getting hurt.
Have you ever felt like this? As I sit here, I am looking my circumstances square in the face. My body aches from training hard, I’m hungry and weak from cutting weight, business is slow and all the stress that comes with that, mostly, I’m just beat down and feeling sorry for myself. It seems the harder I try, the more defeated I feel. The harder I fight, the more overwhelming my circumstances become. I want to just pull the covers up over my face until it all goes away.
No body is going to come save you. Nobody is going to train your body for you, eat good for you, fix your financial and business woes, and take care of your family just because you are struggling…
Probably, like you, I have some amazing people I can ask for help. But, if anything is going to get better, it will require me getting out of this funk and taking action. I am not defeated. No different than sparing, when you get knocked down… you get up again!!!! and maybe again, and again…
Put your circumstances in perspective. The end of the world is coming but it isn’t here right this second, so take a breath and write down your problems. As we take a step back, what was once overwhelming and so close to our face it was all we could see, is now getting smaller and smaller.
Plan of action:
For each concern, go ahead “face on” write down worst case scenario. Look the worst that could happen straight in the face, but realize there are always more options with a higher likelihood of occurring than the worst case scenario. List your options for dealing with the worst.
Now list some options with better outcomes and a plan of action to direct this train wreck in that direction. “When we are amongst dark heavy circumstances, just because you can’t stop them dead in their tracks doesn’t mean you can’t steer them in a better direction until they slow on their own”
Your plan of action should consider realistic action and outcome. By making this list, it will inspire hope and perspective. Hard work and consistency, with a positive attitude, will always win out over circumstances. Circumstances can’t always be controlled, and they also are always temporary, your attitude can be controlled and should be a constant regardless of our circumstance.
We should all agree this planet, along with all we see, came from somewhere at some point. I know its hard to wrap your head around it, but thinking all of this came from nothing is an even harder task. So, I would employ you to ask the maker of all of this to give you peace and direction. The God who made this place is big enough to help you through this carnage – but it will come after you are ready to pull the covers off of your hidden face, put all of this in perspective, and execute your plan of action.
NEVER, NEVER, NEVER GIVE UP
The temporary pleasure of sin will never out weigh the devastating long term consequences, as the temporary pain of training will never out weigh the amazing long term consequences!
Bonnie and I were both brought up in the south, and for many of us that means that we were in church everytime the doors were open. One of the phrases you hear a lot in the church is “we really hate SIN”. Don’t tune me out, I’m about to make a point. As much as church, Bon and I in our adult lives spent a lot of time in the gym as well. One of the phrases we hear all of time at the gym is “I love my workout”. So “we hate sin and love our workouts” hmmm
Hate Sin? Not at all.
We love sin, its exciting, feels good, it’s attractive, it taste good, it’s a total rush… No we don’t hate sin. What we hate is the consequences of our sin. Sin can lead to drug addiction. divorce, obesity, disease, or even death – not to mention total seperation from the Dude who created you. (another blog, another time). But to say we hate sin, well, that just isn’t true – but to truly hate the devastating affects of sin is such a huge reality it isn’t a lie to say “I hate sin”. Hold on, here it comes…
Love your workout? Not truly…
Right now I am doing 315 pound shruggs. I think I just popped every vertebrae in my back, just ripped a callous, my legs are trembling and I have sweat in my eye and a charlie horse in my calf. Love my workout? …not so much.
HOWEVER, I absolutely love the consequences that I experience from working out. Health, aesthetics, energy, increased self esteem, confidence, the ablility to defend myself and my family against danger, and vitality are all considered bliss – directly related to the suffering and drudgery of the afformentioned workout. Knowing the amazing results of hard training, I can honestly say, “I love my workouts”!
The same way a person who has been caught up in SIN becomes so hurt and disgusted with that lifestyle, another can honestly say they love working out becuase of the amazing results and positive influence, that it can acutally be said, “I love my workout”
In short...The temporary pleasure of sin will never out weigh the devastating long term consequences, as the temporary pain of training will never out weigh the amazing long term consequences!
How do we change our belief system to be able to honestly say… “I love training”?
2. Visualize the prize (end game) seeing the goal as if its complete.
3. Make a plan that is realistic and effective to meet your goal.
4. Grow a pair. Dont be afraid to “gut it out”. Know it will be worth it.
5. Start over a million times – but dont quit, not even once!
We have all come across those, “beefers”… you know, those crazy fanny pack wearing’ freaks that actually love the brutality of lifting weights, or those skinny little 1/2 dead marathon runners that get this euphoric “runners high” at mile 19. All I get at mile 19 is a cab and a five guys burger.
Ok seriously though, haven’t we all heard of people who boast of loving their workouts, even loving the actual burn they acquire while gutting out a few more reps? Better yet, have you ever talked with a runner that actually cant wait to wake up and get their run started at 4 am – and worse, they love the way the concrete massages the bottom of their feet over the next 9 miles?
No friends, I’m serious… these people exist, they dwell amongst us, you hardly see them because they are at the gym about 4 am. Secretly, I think they are all 1/2 “Vamp”… but that is another blog for another time. Let me help to break this down for you, even if you are one of the creatures of early morning to which I am referring. Talking to exercise zealots, I often hear much of the aforementioned subject matter and I have to call Bull.
If you say to me “Seriously Steve, I even love the pain I get when my calves are on fire during calve raises”! Reeeeeeeeeeeallllyyyy??? (in my best Jim Carry)… Even a sadist doesn’t inherently enjoy pain. The pain is only a conduit to a belief system and it validates a feeling, thought, hope, or memory that gives them so much pleasure that they associate the discomfort of training, to the positive feelings the training brings about.
Follow me through another example. allow me to use my own story. I havealways been one who struggles with my weight. Mostly because I used to love love love to over eat. I mean it was so bad I would back up from the table, take a deep breath, loosen my belt, and go back in for thirds. How did I get over this? I changed my belief system. What if I told you now, I actually like the feeling I have when I am just a little hungry? Well, I do.
After a bodybuilding show, I could gain 20 pounds in just 2 weeks. I would binge eat and destroy all of my hard work from the previous 6 months. Yep, destroy it all in 2 short weeks. Believe me that is a lot of food. Now knowing the destruction that my body deals with from gorging my stomach and organs at each meal, and the associated bloated feeling, tight clothes, nauseous, and laziness that comes with that type of binge and full feeling, it isn’t too hard to see why eating lighter and stop-eating-before-I-am-stuffed, begins to actually feel better than being full. I now associate feeling tighter, skinnier, and attractive with a slight hungry feeling.
My pfiesterism is “fit feels better than food taste“. And for me its true. It didn’t happen overnight, but indeed it did happen.
Look for my next blog on learning to love your workouts and change your mindset.
Week one of my GNC Beyond Raw experiment started off perfectly. By day 3 of week one I was on fire. The supplement synergy was kicking. I was feeling how the products in this line were starting to work together. Placebo? maybe… but I don’t care at this point, because even if a “placebo feeling” leads to “factual action”, I’m all in.
Fast forward to day 4. Much like my golf game, the wheels fell off. Missed my REFINE supplement, which is the thermogenic in this line, got distracted, had a few business meetings and had to shoot some workouts for one of the companies Bonnie and I work for. I could go on and on with excuses. Needless to say, missed some meals, workouts, post workout shakes, and this led to me taking the gloves off and just saying… forget it till next week! So I chalk this first week up to getting familiar with the supplements, when to take them, when to train, getting my nutrition and my training scheduled on track. I will consider the first week as a trial run, and most important, I’m not going to let it defeat me. I will hit the training and supplements better this week.
What I learned is, in the first three days I felt my training gain intensity, and I was encouraged. This week I will protect my schedule from erroneous crap that will detour my goals of getting in shape by April. The take home for those reading… I don’t care if you have to restart your diet and training 100 times, as long as when you get knocked down, you get up again. Week two… get-r-done!
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
Late wednesday night I was laying in bed, going through my twitter feeds. I saw a short tweet about perfect protein pancakes and, like a moth to a flame… I was intrigued. I clicked on @bridgetnicole26 (awesome pfollow might I add) and it took me to Bridget Nicole’s site among all the kick-butt pics and info I saw two amazing things…
One was a protein pancake recipe, and the other was a promo I shot for my very own treadmill video. Yessirreee, Pfiester was on Bridg’s “Sweatandsavor” blog. (Cue running man music!) OK, sorry. Even though my own narcasism was severly disturbed getting to see the treadz promo, my apetite won out and I intensly studdied Bridget Nicoles protein pancake recipe as if it was a lost dead sea scroll. All the rope memorization does no good in a recipe unless the Lab Tech or “cook” is willing to follow said recipe. The video that follows shows the chaotic carnage… Enjoy
There were no animals or humans hurt or injured in the making of this video…
Bridget Nicole’s Perfect Pancake Recipe (the REAL one!)
-one scoop of vanilla protein powder (we use GNC’s Amplified 60 Whey)
-one Tbsp of Bob’s Red Mill Gluten Free Pancake mix
-3/4 tsp of baking soda
-half banana mashed
-1/2 tsp of cinnamon
-1 tsp of vanilla extract
-about 1/4 cup of egg whites
-about 1/8 cup of unsweetened vanilla almond milk