onemorelift-blog

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A ode to the Squat

THE SQUAT Down this road, in a gym far away, a young man was heard to say, "no matter what i do, my legs won't grow" he tried leg extensions, leg curls, and leg presses , too trying to cheat, these sissy workouts he'd do. from the corner of the gym where the big men train, through a cloud of chalk and the midst of pain where the noise is made with big forty fives, a deep voice bellowed as he wrapped his knees. a very big man with legs like trees. laughing as he snatched another plate from the stack chalking his hands and monstrous back, said, "boy, stop lying and don't say you've forgotten, the trouble with you is you ain't been SQUATTIN'. " -----------DALE CLARK-----------

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Dare to push your self to the unknown

"Those who dare to risk going to far can possibly find out how far one can go" T.C Elliot. I love this quote. Not be boastful or cocky but I sometimes feel that my training style over the years has always revolved around this concept. I've always tried my best to keep the mindset that uncharted and untested territories are the only places that success and progresses can be found. So go for broke, dare to Hurt, dare to walk funny for the rest of the week, dare to pile on a lil More weight...run a extra mile...go a lil harder than the last workout...it's the only possible way of finding out the truth of what your capable of & what you can be. Remember. The universe always rewards the bold And the brave in one way or another.

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Shoulder workout from hell.

Shoulders have to be my most stubborn body part. So over the years I've had to get very creative on how to torture them to grow. Guys like to slack on shoulders which makes no sense to me. Round,defined shoulders not only make you look wider from up top(giving the illusion of a smaller waist) but also make your biceps pop more in the relaxed position(which means u don't have to be constantly flexing to show off ur guns lol). 1st exercise: side lateral cable raises. One hand at a time(one side after the other,no rest) 4 sets of 30 reps Notes: this warms up the delts nicely, works on muscle conditioning and hits the side delt which gives u that round look. This shoulder workout contains 2 different Giant sets. 1st Giant set: all exercises performed with dumbbells for 5 sets -Seated lateral raises. 20 reps. Note: doing them seated minimizes cheating. - shoulder presses.20>20>15>12>12 reps. Notes: increase the weight with ever set. Get a decent stretch at the bottom of the rep,a lil below 90 degrees. - Front raises: 15 reps Note: I prefer the the palms neutral grip as oppose to palms facing down. 2nd Giant set: 5 sets -dumbbell up right rows: 15 reps - behind the neck presses: 20>20>15>10>10 reps (increasing weight accordingly) -Shrugs: 30>20>10>10>10(increase weight accordingly) There it is. Strength,conditioning and cardio all in one. Enjoy

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An incredible and powerful essay about the gym. Not your typical meathead babel. But more a sincere philosophical look into what pulls us tabs mystifies us about the gym. Written my punk pioneer Henry Rollin's.

[onemorelift-blog]

Arm Day. 12-6-12 Intensity technique: super seteded each Bicep exercise with a tricep exercise. Minimum rest (about 25 seconds). I like a lot of volume for arms so this one is going to burn. Always remember to over emphasize the bicep curl motion and squeeze for 2 seconds at the top of each rep. Cable curl/Push down. 1st set: 25reps 2nd: 20 reps 3rd: 15 reps 4th &5th set : 12 reps. Dumbbell curls/tricep extension with e-z curl bar. 4 sets/12-15 reps. Preacher curl machine/ tricep dips. 4 sets/ 12-15 reps Lying cable curls/rope push downs. 4 sets/ 12-20 reps

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Breath

Breathing is a great tool seldom recognized or utilized in the gym. Breathing is our body's barometer..when we are breathing fast we are in state of anxiousness ..when are breath is shallow and slow we are in a state of peace and rest. ...we can use this in the gym to Maximize our potential and develop our mind/body connection. When performing your next exercise. Close your eyes...breath with the rhythm of the exercise...become one with the motion and the actions of your muscles.....always breathing..never holding your breath...a strong,steady breath translates to a strong set.

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Cheat workout. 12/5/12 Flat bench press: pyramid or "climbing the mountain" Warm up: 135lbs for 20 reps Warm #2 :225 15 reps 1st work set 275lbs for 6reps>225 for 8reps>185lbs for 12 reps> 135 for 10 reps> (rest for 30 seconds)> 135 for 12 reps>185 for 10 reps> 225 for 6 reps > 275 for 4 reps. 2 work set: Repeat "climb" for one more set. Notes: this type of set exercise technique can't be done every workout. It's only when u need a fire lite under your behind. It takes alot of mental strength along with muscle conditioning and strength Incline dumbbell press super set with dumbbell flys. 1st set: 80lbs press for 12 reps > 35lbs flys for 12reps 2nd set: 100lbs press for 6reps> 35lbs flys for 12 reps 3rd set 100lbs press for 6 reps> 35lbs flys for 12. Note: always get a nice stretch at the bottom at the fly and stop just b4 touching them at the top and remember to SQUEEZE! Close grip machine press: take a cambered curl bar(used for cable curls) and press it against the handles of the machine press. 1st set: 190lbs 12 reps 2nd set (drop set) 190lbs for 10> 150lbs for 12> 110lbs for 12 3rd set: 210 for 8reps> 160lbs for 12 reps > 110 for 10 reps. 4th set(burn out set) 130lbs till failure. Notes: this exercise is specifically for the inner chest. Slow! To grow! Pause at the bottom and top of each rep for at least 3 seconds. (this will burn and hurt!) Hammer strength incline press 3 sets all performed for at least 12 reps. (should be done with a relatively light weight) Final set is a Giant set! Hanging leg raises Cable crunches Dips No rest. Done for 4 rounds.

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Dudes intensity and dedication is something to marvel. He's never forgotten his roots. Love his training style.

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Today's leg workout Warmed up with 4 super set's of the leg abductor machines. Hack squats: 5 sets. 1st set: one 45 on each side for 20 reps 2nd: 2 45's on each side for 15 reps 3 set: 3 45's on each side for 12 reps 4th and 5th set: I used 4 45's on each side for 8 reps, then proceeded to do drop sets till I was down to two plates Leg press: 1st set: 450lbs 20 reps 2nd set: 560lbs 20 reps 3rd set 600lbs 25 reps 4th & 5th set 700lbs 20 reps (all sets were proceed with a set of calf raises to failure) Leg curl 3 sets of 15 reps with 150lbs But blaster 2 sets of 12 with 100lbs

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Being a champion of mind.

The gym is more than a means to a end for advancing ones physical appearance. At the end of the day the spirit,mind and soul need as much training as the body if not more so. Next time you enter the gym. Go at it as if you are training your mind as well as your body... Close your eyes..feel your heartbeat, your pulse and breath as your perform your routine... Find the synergy between all the elements that make up your being and unleash the greatness that may be dormant inside you. Always strive to a champion of mind

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The last rep

I find it Interesting when I see people's lifting routines and they have set reps...how do you know that you'll only be able to perform 8 reps? Why have you given up already? In my opinion , on any given day, if your goal is to advance your physical and mental self; you owe it to your self to let go of your pre-conceived notions and free your mind and allow your spirit and body to show you what it is truly capable of. Today I was able push 700lbs on the leg press for 25 reps straight...something I never was able to claim before...my legs are pumped and I know that my daring will pay off with new growth and development. The moral of this rambling is never go in the gym telling your self when and where your going to stop...find out the hard way how strong and good you truly are.

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