A Lifetime Journey To Enhanced Muscularity

I been training at the wrong place

2009-12-05T01:45:00.001-08:00

Arnold's on Twitter

2009-06-20T09:05:00.001-07:00

Sweet

Scariest Halloween Costume

2009-06-02T13:55:00.001-07:00

Why have I been toiling in the gym when I could have dropped 57 bucks on this gem?
Gross:

Best posing routine ever

2009-05-21T15:56:00.000-07:00

(pause)

Not
Thanks Cr1key!

Sugar Stacks

2009-05-04T15:21:00.000-07:00

Basically all the crap you eat, with the equivalent of sugar cubes so you can see just how disgusting you are about to be when you put that soda or other junk to your lips...

HERE

The Science Behind Overeating

2009-04-30T15:48:00.000-07:00

Damn man, I knew it wasn't my fault!
Here

I guess her workout album is garbage

2009-04-17T21:11:00.001-07:00

Literally.
Seen outside trader joes in Emeryville yesterday.

Are you really HELPING yourself?

2009-04-13T17:12:00.001-07:00

Seen @ work today

I think louie just threw a bear into space

2009-04-10T21:44:00.001-07:00

yep, I was right

Ew

2009-04-08T11:11:00.001-07:00

Clump city

That's the bodybuilding way

2009-04-08T07:24:00.000-07:00

Never too big

Hey Arnold

2009-04-05T20:52:00.001-07:00

Nice stache...

Delicious but deadly

2009-03-27T10:40:00.001-07:00

Killing your health and fitness goals one calorie at a time

Man V. Machine

2009-03-25T22:57:00.000-07:00

Look what I found

2009-03-25T20:39:00.000-07:00

100% cold filtered wpi at costco 21.99

Bodybuilders: The Documentary

2009-03-23T11:37:00.000-07:00

Circa 2000

A Bodybuilder's Nightmare

2009-03-20T13:00:00.000-07:00

Last night I dreamt I was getting ready to jump on stage, but instead of having dieted for 16-20 weeks, I was going on stage as I am right now- no tan, hairy legs, extra gut etc. etc. Hell I dont think my hair was even done.

This is the 2nd time I've had this dream in the last month or so...

I wonder what it all means? I think my body knows that, hey idiot, it's march and you're not dieting, what's wrong with you??? I've been on a diet this time for the last 2 years, so it probably feels weird not killing myself.

It also probably has a lil to do with the fact that I'm packing a lil more gut baggage than I find acceptable.

Me, carrie, john, and one of carrie's coworkers are going on a 4 week cut starting April 1 (who's the real fool?) Why dont u join us?

Lead by Example?

2009-03-16T23:33:00.000-07:00

Where were these pics taken?

A) Safeway
B) Jon n Kate +8's house
C) Kirstie Alley's House
D) My gym's refrigerator

If you answered anything but D, you are have failed. This evening after my workout I jumped into our gym's staff lounge to grab some ice for my post-workout shake. I was surprised to find not 8, but 18 containers of ice cream. 18. Oh yeah, and 1 "lean cuisine."

Lead by example?? I think not...

Desktop Status

2009-03-16T18:21:00.000-07:00

Winning, A photo by Michael Jeffries II

Free Shirts!

2009-03-13T10:54:00.000-07:00

More Arnold classic hijinx

Arnold Weekend Photo Recap

2009-03-09T22:53:00.000-07:00

The first pro I ran into, my countryman, Hidetada Yamagishi!

The view from our seats!

Me being sad at the strip club next to our hotel being closed. :(

John with the great Flex Wheeler.

Me with newly pro carded Evan Centopani.

BSN Girl Monique Minton
We were kinda far away

He Did It!

2009-03-08T05:59:00.000-07:00

May I present, the 2009 Arnold Classic Champ!

Fine establishment

2009-03-07T12:46:00.000-08:00

Next to our hotel in Columbus

Ryan and John Take Over Columbus

2009-02-25T16:15:00.001-08:00

This year, John and I will be embarking on a journey to the armpit of America- Columbus, Ohio, to check out the Arnold Classic Sports festival. "The Arnold" as it's called, is not only one of the premier bodybuilding shows in the country (2nd only to the Olympia,) but it is also host to the world's largest sporting festival. Featuring 17,000 athletes competing in over 50 sports, the action doesnt stop.

The cool thing about going to the arnold, is the grand production that is put on at the expo- where the supplement companies, who basically keep bodybuilding alive, get together and throw supplements, t-shirts, women, backpacks, girls, females, and fitness chicks at your every day joe shmo bodybuilding fan.
Como se dice, "Boy-ya-yoing!?!"
This picture was formerly in the witness protection program.
My mom keeps this pic on the fridge. really.

The lineup is not as stacked as in years past, we wont see dennis wolf, phil heath, dexter jackson, or jay cutler. But John and I are really amped to see kai greene take on victor martinez. Victor is coming off patellar tendon knee surgery, so it'll definitely be interesting to see who comes out on top. Kai is large and in charge, and working with Charles Glass, so we should see some refinement.
My money's on this guy.

I'll be back with a prediction post and later with pics/vids from the show/expo.

Bodybuilding in Dubai

2009-02-25T16:07:00.000-08:00

Be glad you live in America:

Well, during the holy month of Ramadan, you cannot eat or drink during daylight hours. So most of the local Muslims train at night, which means the gyms will stay open till 3 or 4 in the morning so they can train. Ramadan is no joke. If you get caught eating in public during the day, you could get arrested.

These colors dont run- the world!

Interesting article on Middle East Bodybuilders...

Breakfast of champions!

2009-02-20T08:41:00.001-08:00

The Holy Quadrinity- Steak, quinoa, broccoli (with mac nut oil/seasalt), kimchi. Not bad for 8am.

How Could You Be So Armless!?!

2009-02-18T12:24:00.000-08:00

I'm not the happiest with the size and development of my arms, They are definitely lagging in overall development- but hey, they're a work in progress. Most pros brag about 20+ inch guns. Mine stretch the tape at about 17 1/4 or so.

On Saturday night I had a dream that I had some inoperable bone cancer in my arms, and that they'd have to remove both limbs to save my life. Obviously I was upset, and was trying to think of all the things I could no longer do.
No longer would I hug, easily drive, play basketball, but worst of all, most lifts would be out of the question. I woke up so freaked out, and I think I slept funny making my arms tingle and burn while asleep. It actually took me a few seconds to realize, ok this is just a dream.

I am a lot more grateful for the arms that I have than I was before Saturday.

Muscle Muffins

2009-02-16T21:27:00.001-08:00

Mmm, Egg muffins without the heart stopping, artery clogging "Mc" prefix.

After seeing a version of these on T-Nation, I decided to make my own. It's nice because you can't make a batch and it'll last a few days, just microwave and you're ready to go.

Recipe:

You'll need: 9-12 eggs, green onions, red onions, bell peppers, garlic, salt, pepper, 10 slices deli turkey, cheese

Preheat oven @375
Scramble eggs and pour into each cup, leaving about an 1/4 inch for the veggies
Chop and brown the sliced turkey for crunchy consistency
chop up the veggies to your desired consistency, I suggest a fine chop
Add all chopped ingredients being careful not to spill
Top with cheese
Bake for 35-40 minutes

Kimchi- bodybuilding food?

2009-02-15T18:58:00.000-08:00

So after reading a post on T-nation, I saw that my dietary favorite, kimchi, or pickled cabbage, is actually very good for you...

It's nuts because when you buy a new can, you let it ferment and it keeps bubbling over, spilling juices everywhere. Delicious juices. Healthy juices. GET SOME!

According to Korea's national kimchi foundation, it's actually the jesus food, as the above diagram indicates. Cures scars and adjusts your biorhythm? sign me up!

A Six Pack- The 16 Eggs a Day Way

2009-02-13T15:00:00.000-08:00

John and I do this for 16 weeks and I'll I get is blog hits from Africa, Asia, and Europe.
This guy does it, and apparently this is newsworthy for some reason...

"I cannot go anywhere in Vegas without people asking me how my abs are doing," he said.

Really guy, really?

"He's just skinny" says Carrie, and I have to agree....

I do this for 16 weeks, and I dont end up on CNN? WTF!?!?!

Worst Calf Cramp Ever...

2009-02-10T18:10:00.000-08:00

When I went in for my massage on Sunday, the masseuse really put it down on my legs, especially my calves and IT band, so much so that I had to tell her to pump the brakes.

Yesterday I was doing single leg calf extensions on the sled, and my right leg began to furiously undulate and cramp beneath the skin. I know what these feel like because growing up I'd get them a lot, and would wake up screaming in the middle of the night.

With the old addage "you can find anything on youtube," in tact, you can see what I mean here:

Ouch.

This is why you're fat...

2009-02-10T13:29:00.001-08:00

To be sung to the tune of "This is why I'm hot..."

Holy cow

An entire blog dedicated to grossly delicious mutant food pairings, and fried debauchery... Dont look at this if you're hungry, or if even if you're full. It's a good thing this wasn't sent to me when I was on my diet... And you thought the food pr0n post was bad...

http://thisiswhyyourefat.com/

Thanks Cr1key!

1st MASSage...

2009-02-08T18:46:00.001-08:00

Let's face it, there's no cool way for a guy to enter a spa... It's kinda like there's no cool way for a girl to pee standing up- there's just rules embedded in our DNA that are unbreakable.

In recognition of my Birthday Week efforts, Carrie wanted to treat me to a 2 for 1 spa deal where we got side by side massages...

Now I figured, Jay Cutler gets deep tissue work done quite often, so I can take a bodybuilder's approach to it, right?

I walk in, and the extremely soft spoken receptionist greets us. I notice the smell of peppermint and lemons. The air is warm, moist and quiet- there's cucumber infused water pitchers everywhere. I'm convinced it is physically impossible to be angry in this lobby.

We're led to our room with 2 beds, pure moods on blast so hard that I think that an Indian Chief with a coyote is about to hop out the closet. We're told to disrobe and make ourselves comfortable by two of the masseuses- who both probably dont weight 200 lbs combined.. We're asked if there are any areas we'd like them to focus on- from the unforgiving deadlifts and rack deadlifts, I know my lower back and traps could use some TLC. She then asks what intensity I'd like, giving the options of light, medium, or "deep." A man of pride, I can't say anything but deep, so away we go...

I lay face down and they return, and I am treated to some scented oils that really relax me.

Then it begins. I dunno if while I'm laying down with my face in the padded massage face cut out they slight 100lb rub master is switched with a lumberjack with really soft hands, but suddenly I'm getting manhandled.

I musta got the ol' bait n switch cuz she was kickin my butt...

I was going in expecting a relaxing experience, but really it turned out to be quite the challenge- I was still about sore from my Friday chest workout, and I swear she could feel where I needed work. Until she hit my quads- she worked them joints so hard I didn't know if I wanted to cry or laugh- I was digging my nails into my side in order try and not giggle. After trying to just bite my lip and bear it, I had to tell her to pump the brakes on the IT bad work though- that stuff was NO JOKE.

Now I'm back home and Im so relaxed, it's unreal. Let's see if it helps loosen me up for leg day tomorrow. I couldn't imagine going the day after squats.

Wuditlooklike

2009-01-29T22:40:00.000-08:00

Last weekend, I thought it'd be funny to snap some pics for old times sake in the bathroom. This is especially appropriate with the previous post. This is me, 74 weeks out from the 2010 NPC whatever, haha.
Oddly enough the leg cuts have remained. Some say that you can carve detail in the muscle, but others advocate that muscle separation comes from size and development, not refinement.
My shoulders are lagging, but they always lag- the chest is thicker than previously- if only I could keep this size when I diet.
Here you can see the back- and the imbalance with my shoulders becomes really apparent.
Oh well, bodybuilding's not a sprint, it's a marathon...

*wuditlooklike=old old Redman song...

Shadow of my former self...

2009-01-26T16:09:00.000-08:00

This weekend I was hanging out with some of my extended family.
The number one topic of discussion when I haven't seen family in a while is bodybuilding. Either uncles or cousins will want to size me up by asking me how much I bench (and they're usually baffled that I dont bench), or they want to know how they can get back into fighting shape (don't we all?)

My good cousin John was singing my praises and bragging to other family that under shirt lies a beast, an impressive one at that. "This guy is cut like u wouldn't believe!"

Here's where the off season shame of a bodybuilder comes in. I see the pro ball players, big, strong, fast, and cut up all year long.TO's got 99 problems but his 6-pack aint one...

As a competitive bodybuilder, I am in the best shape of my life one or two times a year, and decent shape the last half of my prep, usually 8 weeks out of the year. The rest of the time, I am a complete blubbery mess. Ok, not really, but I am definitely nothing close to what I've looked like on stage. When you open the door to muscle gains, a hint of fat usually sneaks in with it. Depending on your genetics, some get more fat than others. I'm what they'd call a mesomorph (although I used to think I was an ectomorph, or hard-gainer, but I was just not eating enough.) Ironically if your fat gets too high it will also inhibit muscle growth, so it's a fine balancing act.

Call it luck, (good for me, bad for her), but when I met Carrie, I was in the middle of my first contest prep. I remember telling her, "Don't get used to this, I dont look like this all year long."

But being the good woman she is, she hasn't minded my less chiseled physique.

I am my harshest critic. Reading the mags and websites etc. I hold myself to a pretty rigid standard, probably against guys who are like me, only in shape a small window of time. Hell look at Lee Priest. It's nice walking around looking like a beast, and it's pretty disconcerting when the shirts that were tight loosen up, but there's got to be a happy medium!

Lee Priest, ~300 lbs
Lee Priest, 200 lbs

Here I am, more than 6 months later, and I think my deep seeded fear of the treadmill has subsided. I find myself employing the tabata method , followed by 30 minutes of moderate intensity (3.0 mph, 10% incline) cardio 2-3 times per week. I'm even doing abs, even though it bores me to complete death (but is helping on my big exercises like deadlift/squat.)

Diet wise, I'm getting my protein in, and tracking it on my iPhone, but I'm still eating what I want. Deprivation is not something I'm good at.

I look at my contest pics, and would love to walk around like that all the time- but I remember all too well what it took to get there. So for now I'll let people think that I'm walking around like TO, until I can figure out a more humane way to get the physique to brag about- I'll just learn to live with the guilt.

Weights?

2009-01-20T12:00:00.000-08:00

We don't need no stinkin' weights...

This is Dumb

2009-01-19T22:49:00.000-08:00

Only a bodybuilder...

2009-01-19T01:05:00.001-08:00

Three day weekends sorta bug. I train Monday, Wednesday, Friday. After 3 day weekends, I have to train 2 days back to back, and that's pretty draining, so I tend to dread the extra days off.

But we got big change coming, and we need to tip our hats to Dr. King for making this change possible. Word.

Go Get It!

2009-01-16T08:55:00.000-08:00

When I was 17, I read a quote that went something like: “If you live each day as if it was your last, someday you’ll most certainly be right.” It made an impression on me, and since then, for the past 33 years, I have looked in the mirror every morning and asked myself: “If today were the last day of my life, would I want to do what I am about to do today?” And whenever the answer has been “No” for too many days in a row, I know I need to change something.
Remembering that I’ll be dead soon is the most important tool I’ve ever encountered to help me make the big choices in life. Because almost everything–all external expectations, all pride, all fear of embarrassment or failure–these things just fall away in the face of death, leaving only what is truly important. Remembering that you are going to die is the best way I know to avoid the trap of thinking you have something to lose. You are already naked. There is no reason not to follow your heart. -Steve Jobs

If you ever feel too good about yourself,

2009-01-14T12:23:00.000-08:00

"they have this thing called 'the internet.' You can find a lot of people there who don't like you." -Tina Fey

"You have no balls, but I should of figured that with all the steroid use!!"

Someone in my family thought they'd take me down a peg or two by insulting my lack of testicular mass. As I've stated time and again, accusing a nattie bb'er of juicing is the highest compliment you can get. Being compared to my enhanced counterparts is actually an honor!

Just what I need, a bigger head. Lolz.

Stay on that grind...

2009-01-12T14:51:00.000-08:00

This blog used to be called: "A 16 Week Journey to Enhanced Muscularity."
After my show in May, the title was no longer appropriate.
It's new title is sort of an homage to what I hope is a lifetime pursuit of being a better me.

Though I'm a lot better than I used to be, I still find myself, from time to time, obssessing over my abs, or a missed meal, or *gasp* a missed training session.

I think I found someone I could relate to, and his name is Mike Walker.

You can't buy that kind of joy!

His headline is: "Man Solves Rubix Cube After 26 Years of Trying, Weeps in Victory."
After 26 years of trying, Parker finally managed to solve the Rubik's cube that confounded him. Now, you may be thinking that he only occasionally picked up the puzzle, slowing his progress—but the reality is that he obsessed over it day after day, night after night.

I realize there are tons of vids on youtube showing 6 year olds completing it, people completing it with one hand etc, but before you nay-sayers make fun of this guy, realize that we have something rare on our hands. A person who never gave up, and put his nose to the grindstone and achieved his goal the old fashioned way- hard work, baby!

When's the last time you grinded like that?

Bravo good sir!

It aint enough...

2009-01-12T09:14:00.001-08:00

As I've grown, I've come to realize that people's perception of family is a funny thing. In the wake of my grandma's passing, there's been a lot of strife in the family. Some relatives are acting a complete fool, and when talking with the venerable MikeJ about this, I told him that "blood is just blood, love is earned." How much sense does it make to love and respect someone just because you're related? Just because you're "supposed to." Blood aint enough...

So what does this have to do with bodybuilding?

We're still in the hour of the resolutioner. I think that a lot of folks think that you can buy your way to a new you, that they can get fit by association.

Gyms are hustling hard to corral scores of folks looking to make positive changes to their health and physique in the New Year. They make you sign up for a year because they know they'll only have to put up with most of em through March at the latest.
Belonging to a gym is not enough.

Ab lounge, ab blaster, PX90, the perfect pullup, perfect pushup, bowflex.
Buying these gadgets aren't enough.

Jenny craig, slimfast, Alli, Hydroxycut, Nutrisystem.
Joining these programs are not enough.

Might as well put your money here if you think that's enough

I will admit that above actions are a step in the right direction (albeit a small one.) They say that people have a higher chance to succeed with their health/fitness goals when money is on the line. I dont think that's necessarily true (unless you will lose a large sum if you dont get to a certain goal.) I think complacency sets in once you've put your money out there- "I have a gym membership, now pass me that donut!"

Positive change, like familial love, has to be earned, with sweat, hard work, and consistently doing the right thing.

How To Get Big

2009-01-09T10:38:00.000-08:00

LOL.

In an effort to make this blog more useful to my readers, I want to expound on certain topics "how to get ripped" "how to get bigger arms" or today's, and perhaps the oldest and most sought after goal by most guys who've ever picked up a weight. This topic has been addressed 100000 times, but it's still the #1 question I get.

"How do I get big?"

The answer is actually surprisingly simple. Again, there's a difference between "simple" and "easy" a principle can be simple, it's application is the hard part.
Sports are simple. Hit the ball with your bat. Put the leather ball through the round ring. Actually being good is a whole 'nother beast.

Quite simply you can get big by giving your body a reason to get bigger. Lift big, eat big, grow. You can't give that information to a neophyte lifter and expect the best results.

1) Weight training- I wont outline a program because I'm of the belief that for the beginner, almost anything you do will work. I will speak in generalities.

You must be dynamic in training, not sticking with the same weights/exercises for weeks on end. Keep the body guessing-force your body to adapt to increasing heavy loads.
Good form trumps heavy load, ALWAYS. You're trying to build muscle not powerlift.
Develop mind muscle connection- if you dont feel the muscle working, IT'S NOT! How many times have you benched and felt your delts/triceps tire out before your chest?
Don't overtrain- more is not better. Intense is better. You should be out of the gym in an hour. 3-4 sessions per week is sufficient.
Get a training partner- not only do they provide motivation and a spot, they also provide accountability.
Focus on multi-joint exercises. If a lift involves just your triceps in isolation, it is less beneficial than something that involves your chest, delts and triceps.

Bigger friends=bigger you

2) Diet- If I told you to add a room onto your house, but gave you nothing to build with, how big would your add on be? Solid nutrition is the material that your body will turn into muscle.

Shoot for 1.5 grams of protein/lb of bodyweight, broken up into 5-6 meals.
Dont ignore healthy fats. Mono and polyunsaturated fats are an easy way to get your calories up, as well as burn some fat. Drizzle olive oil on your veggies, you'll be glad you did.
Meat builds meat- don't get me wrong, protein shakes are easy ways to up your intake, but limit the protein shakes to no more than 2 per day.
Have a shake within 30 minutes of the completion of your training- this time period is referred to as the "anabolic window."
Take a multivitamin
Drink as much water your can stomach ~1 gallon a day. A dehydrated muscle is a catabolic muscle. Also aids in digestion of all that food you're pounding down.
Don't think bigger is always better. Another rookie mistake is to just eat a ton of crap just for the sake of getting the scale to move. You actually look bigger when you're leaner.

Frank Zane usually competed at around 195 pounds.

3) Miscellaneous

Set goals. Why are you training in the first place? Do you want to look like Brad Pitt in fight club? Do you want to look like Arnold in Commando? Do you want to impress a girl (like the poor chap in the Atlas ad?) Find that image and put it somewhere you'll see it often. No one can help you get to your destination if you don't know where you want to go. BTW working out for a female is probably the worst reason to get in shape. If she don't want you, what you gonna do you gonna stop training?

This?

Or That?

Track your progress- you want as many measures of progress as possible- record your weight, this will keep you motivated. One week your weight might not change, but your bicep may be a 1/4 inch bigger.
Get your 8 hours of sleep. You dont build a thing IN the gym, but at home while resting and even more while sleeping.
Avoid alcohol binges. A drink now and again wont kill you, but drinking actually lowers your testosterone, reduces the amount of deep sleep you get (recovery,) and throws off your diet.
Skip excessive supplements. I've seen the ads, I've fallen victim. Guys on steroids pushing supplements with steroid like claims. A good whey and creatine monohydrate will be more than beneficial. Save your money for meat.
BE PATIENT. Rome wasn't built overnight, and neither will your newfound muscle.
Have Fun. If you're obsessing over missing a meal or a workout (I've been there,) you'll get burnt out real quick, and so will your significant other.

The sound and the fury

2009-01-08T10:54:00.000-08:00

Today is my first day back at work since mid December.

rice cake firecrackers not pictured

Every day my monestary-esque office area is interrupted with the rumblings of my 2 scoops of WPI and 2 tbsps of organic peanut butter mixing and mashing up with ice, followed by the distinct crunch of rice cakes.

Sounds like Ryan's back.

When our team won the tug-o-war last year, I told them don't thank me, thank the daily adherence to building a bigger stronger physique. Thank the protein shakes that probably annoy you for 20 seconds every day.

Some call it morning snack- I call it one step closer.

Chainsaw

2009-01-05T10:24:00.000-08:00

zzzz
**Kachin-kuh**
zzzz
**Kachin-kuh**
zzzz
**Kachin-kuh wurrrrrrrrrrrrrr**

Today a chain saw* woke me up. Why anyone in a condo needs a chain saw is beyond me. Why they need to use it at 8am is also beyond me. Since my extended stay back home in Monterey, my sleep schedule has been FUBAR'd- but I guess nothing was gonna let me fail today as God gave me the proper wake up call.

What I do know is that today is the day I join the throngs of Americans getting back into the gym. My time off was programmed. Heavy weights can't be lifted without periods of break, to give the nervous system, joints, and associated parts their recovery. Let's see what the resolutioners can bring today!

On Deck: Incline db press, standing military press, v-bar pushdown, 1 arm db rows, and deadlifts. But boy am I ever itchin to get back at it! Got a few good good meals in me now it's time to get at it!

*ok it wasn't a chain saw, but a high powered washer being used right outside my window. Chain saw sounds cooler though doesnt it?

New Year!

2009-01-01T22:21:00.001-08:00

2008 was a crazy year

Some notable events:
January-
Along with Big Medium John, began my 2nd contest prep, and this blog CMC turns 29
February-
Had my 1st cheat meal, Valentine's day at Limon (where Carrie and I met)
March-
Taco cheat meal!
April-
Competed in the Fresno Classic
May-
Placed 2nd in novice/open lightweight at the 2008 Contra Costa, celebrated 1 year dating Carrie
June-
Turned 27, celebrated 1 year as a homeowner, Kanye's Concert
July-
A special roommate moved in, Marine World Trip!
August-
Baby Bryce was born!
September-
Jimmy's Bachelor Cruise, Vernon goes 12, Mikej goes 27
October-
Big Medium John turns 27, and I brought out my inner traitor
November-
OBAMA!!!
December-
Jerm turns 20, Rick turns 30, Guma Passed
Obama gettin his lat development on!

Looking ahead to 2009
It's gonna be a real fun year.

Goals:
As you could tell from my post last month, I dont care much for resolutions, or resolutioners, but I like to set goals. A few:

1) Read Everyday: I got some cool books for Christmas: Randy Pausch's Last lecture, Dave Draper's Brother Iron Sister Steel and Outliers (Malcolm Gladwell) to na

2) Eat Big: I'm taking a year off from competition so I really need to get going on that good growth.

3) Track my diet: I recently downloaded an application called Livestrong daily tracker. I want to make sure that I get all my protein, and tracking my macronutrient intake will be crucial for the next goal.

4) Get my abs back:This will mean more cardio, less drinking, less crap food etc.

5) Keep in touch with friends/loved ones: After Guma passed I noticed mom and hugged a lilttle harder, kissed a little more, and told each other we loved each other much more often. To use Kanye's words: "Give people the roses while they can still smell em."

6) Post every weekday (at least): I'm playing with the thought of having a running column, like "Training Talk Tuesdays" etc. I want to make this blog useful to my readers and help me stay sharp.

Other 09 happenings:
Carrie turns 30
Carrie will give me her life for 4 weeks and we'll see how much leaner we can go.
Back to the Arnold with John
Japan trip!
Christine and Richard's Wedding
Jeremy Turns 21 (vegas anyone?)

Let's do it live in 2009!

Inappropriate flexing

2008-12-29T02:29:00.000-08:00

The rick edition

Oh Lord, Here Come The Resolutioners...

2008-12-27T23:19:00.000-08:00

So I was chatting with my dude Karl, and he asked me if my gym get's that 2-month wave of what I call "resolutioners." With all that's going on in my life I hadn't realized that the wave is coming, and irritation immediately set in.

Resolutioners are those folks who resolve to make a serious lifestyle change which includes a diet and fitness regimen in the New Year. Now I'd love nothing more than to see people make positive change in their lives, but usually January and February is fraught with newbie gym-goers who talk to much, rest too long, and don't put their weights back. And they always seem to be on the machine that I want.

Anyways, this article from T-Nation pretty much sums it up.

"Well, Bob, I guess you could use the term bodybuilder if you really need a label for what it is we do. Most of us actually don't stand on stage and compete, though. We lift weights and manipulate our diets so that we'll look good naked. Sure, it's healthy too, and we'll probably live a longer and more productive life than the average guy, but mostly it's about the naked thing. Truthfully, it goes beyond even that.
"Let's be honest here. We do it because of people like you, Bob. We look at you sitting there with your gut hanging over your belt and we watch you grunt and groan just getting out of a chair. Guys like you are our inspiration, Bob. You're better than Anthony Robbins, Bill Phillips, Deepak Chopra, and Zig fucking Ziglar all wrapped up into one. We love it when guys like you talk about not having time to exercise. Every time we see you munching on a bag of potato chips, you inspire us. You're my shot in the arm, Bob, my living and breathing wake-up call, my own personal success coach.

The entire article is here:

The end is always closer than the beginning...

2008-12-26T12:29:00.000-08:00

Isn’t that what being young is about, believing secretly that you would be the one person in the history of man that would live forever?
-David Aames, Vanilla sky

I talk a lot about the power of the mind, and willing your reality into fruition. I think it fascinates and excites me because it can change your whole world. One thing it cannot change, and which is a great source of apprehension for me, is that despite owning an iron will, nothing can stop that inevitable march towards a cold and bitter end.

I bring this up because over the Thanksgiving holiday I spent some time with my Grandma before she passed.

As I sat on her bedside my mom handed me a paper that outlined her bed exercises. I was fixated on the sheet of her bed rehab regimen because I couldn't grasp that the power of the human body and spirit could be reduced to what most people would call tossing and turning in bed- things that the youthful give not a second thought.

I tell tales of my 20th rep with 225- her tales would be filled with "sit up in bed" and "bring knees towards chest." With friends I boast and brag about the weights I've conquered that day- she was lucky to conquer the commode.
As a bodybuilder, it's hard to wrap your head around basic human functions as the biggest challenge of the day. Did she dread a spongebath like I dread leg day? She aspired to be able to sit upright without folding like an accordion; the able can't comprehend taking a shower as a grueling affair.

There comes a point where despite all your will, father time wins.

The pain about death is two-fold. One you mourn the loss of your loved one, but secondly, and perhaps more painfully, is the realization that you too are not exempt- death yells "hey buddy, ya you, I see you in the corner..." This realization is ofter tortuous because humans are inherently ME-centric and this reminder of our mortality is unwelcome.

Despite my deep fear of death, the adage "Live fast, die young, and leave a good looking corpse" is actually sounding like a relatively appetizing proposition.

Dear Santa

2008-12-24T12:47:00.001-08:00

I want a big back for Xmas.

Love,

Ryan

RIP Guma

2008-12-23T16:06:00.000-08:00

Guma showing me where my trademark vascular arms come from

My grandma called me "legs." I'd walk into a room and she'd say "Hey Legs!" and would marvel any time she got to see them. She enjoyed their shape and tone. Little did she know she was appreciating bodybuilding.

The great bodybuilders all have that trademark body part be it arms or back or whatever. Tom Platz and Branch Warren come to mind when you think of ridiculous wheels.

A few nights ago my Grandma passed away- losing her battle with cancer, but winning the war of Life.
She leaves behind a legacy of 10 kids, 20+ grandkids, and 20+ great grandkids.
She also apparently left behind a great set of legs. Thanks Guma.

"You've been the brunt of their weakness for years and strength
is something you know a bit about because you had to be strong to keep
yourself alive."

-Henry Rollins

335

2008-12-22T23:29:00.001-08:00

Training Today

2008-12-22T19:31:00.001-08:00

Workout Tips

2008-12-17T21:56:00.000-08:00

God answers prayers, but sometimes the answer is No...
or sometimes his answer is HELLO!!?!?!?

So this cat I know stops me the other day as I'm on my way to the bathroom and stops me.

He says, "hey man, can I get some workout tips?"

Ya man, I'm always down to talk training.

He asks again- "cool, so do you have any tips?"

Now don't get me wrong- I want to help people, I really do- but I'd rather help people help themselves- but I had to pause. I don't know that anyone's asked for "tips." That's like asking a waitress for "food" or asking Santa for "toy." I couldn't really size him up and assess his situation, seeing as we were both fully clothed at work so I asked- "well what's your goal or objective?"

"Burn some fat"

"Ok well here we go a good start" I think in my mind.

"So what do you do now, do you train?"

"No"

"How's your diet"

"I drink too much and I eat like sh*t"

"Well I'm no trying to be rude, but in all honesty it sounds like you have all the answers you need right in front of you man!"

He sits and pauses, with this sort of confused look on his face,

"Well when you get back to your old regimen, let me know and I'll see what I can do..."

Then, I can see the realization as it happens.
"Thanks man" and he walks away.

5 Dirtiest Foods

2008-12-16T11:16:00.001-08:00

Take home message: wash before enjoying.

Here:

Funny Take on 1975 Olympia

2008-12-10T15:28:00.000-08:00

1975 Olympia - Cheap Seats
Uploaded by Tech9

Triangle Man Cometh, Triangle Man Goeth

2008-12-04T22:17:00.000-08:00

If you have ever stepped foot on the UC Berkeley campus between what seems like the late 90's up to now, you undoubtedly know about "Triangle Man"

Who is Triangle Man you ask? He's a permanent fixture at the Recreational Sports Facility, asian ghetto, and many other popular student haunts around campus. He is the subject of legend, spawning fake myspace profiles, facebook appreciation groups,and his following has garnered bigfoot-like cult status.

Triangle Man- his obvious lat width is apparent in this sighting at the asian ghetto near UC Berkeley

He likely earned the name triangle man because of his complete imbalance in upper body development, chest and lats, and complete lack of legs. His outfits also helped shape his monniker- you can ALWAYS find him clad in uber tight spandex and velour tops, fanny pack, dark sunglasses, earphones and tight jeans all year long- not even the gym can get him out of his uniform.

Triangle man Spotting
Who's legend is bigger? In the East Bay, TM wins hands down!

I remember seeing him around the gym, and dude was strong. He trained mostly with machines and often used the entire stack on the chest press. I think that the chest press and the ab machine were all I ever saw him use. I was my scrawny 150 lb self so I was eager to get bigger by any means necesssary, but I knew better than to solicit him for help. Talking to him would be like crossing the streams in ghostbusters, or touching your future self in Back to the future- basically the whole universe as we know it would cease to exist. So I plodded along in mediocrity for the rest of my college career while he and his mass completely took all the wind outta my sails during each encounter. The ubiquitous amounts of alcohol probably didn't help my hypertrophy pursuits much either.

Triangle man at a party?

Fastforward 7 years and a whole lot of protein later, I'm at Ranch 99 (which is an asian marketplace/strip mall) with Carrie. We had just eaten Pho and were headed to get some Boba. I see this cat sitting at a table with an extremely large laptop, tight Lance Armstrong Biker's top, and a milk tea. I tell her that he looks like this dude I used to see around campus called Triangle Man. But this was not him. Triangle man is a giant, a monster, a man amongst boys. This guy was 150 lbs, maybe.

I get my drink and as I walk out I peer back in and see that the guys desktop is a picture of Triangle Man doing a chest press. It all comes together.

This is Triangle man!!! "It's him I tell her" in subdued excitement. Then my excitement turns to a bit of melancholy reflection. The man who I once revered was now a deflated shell of his former self. It's not supposed to work this way. There is no way I'm supposed to outmuscle Triangle Man. It's an achievement and an outrage at the same time. It's unthinkable and unamerican.

What's next, Santa Claus is fake? Mom is really the Tooth Fairy? Man this is nuts...

My Kinda Training Partner

2008-12-04T13:17:00.000-08:00

The shadow, 6X olympia king, Dorian yates trains in his Temple gym, aka the dungeon in England.
His training partner is the kind that elicits the level of intensity necessary for that next level physique.

Low Blow

2008-12-02T22:52:00.000-08:00

Literally. Way messed up.

The guy is nutso

2008-12-02T22:37:00.001-08:00

He's like a bodybuilder that can do karate. scary!

Team Ryouko's HAVOK - For more funny videos, click here

In Your Face!

2008-11-28T20:06:00.000-08:00

pWn3D
Epic Fail
etc.

People look at u funny

2008-11-28T00:18:00.001-08:00

When photographing yourself in the gym...

Training today

2008-11-26T16:32:00.000-08:00

Charge that phone w hard work

2008-11-22T20:53:00.000-08:00

The Perfect Human

2008-11-21T12:41:00.000-08:00

Excerpt:

"The human body has limitations," Karnazes says. "The human spirit is boundless." Your mind, in other words, is your most important muscle. As a running buddy told him: "Life is not a journey to the grave with the intention to arrive safely in a pretty and well-preserved body, but rather to skid in broadside, thoroughly used up, totally worn out, and loudly proclaiming: Wow!! What a ride!"

From Wired
Thanks Karl!

Kid Commits Suicide on Bodybuilding.com

2008-11-21T10:34:00.000-08:00

Sad news.
Shame on the people who egged him on to "do it!"

Story here:

No Motivation

2008-11-20T12:50:00.001-08:00

Blah, this work week has me stressed and it's creeping into my motivation to train.
I hate dragging myself through workouts.
Grrr...

Health Clinic or Ego Booster?

2008-11-18T18:35:00.000-08:00

Today I had the great fortune of sticking my finger with a needle filled with biohazardous compounds. That guaranteed me a one-way trip to our Occupational Health and Safety Clinic here on campus.

The nurse who saw me was really nice. Before even getting to my injury, we talked at length about my family and personal health history. Dad's arthritis, heart disease, diabetes, mom's emphysema etc. I mentioned briefly that my blood pressure tended to be on the "high normal" side so she wanted to check it out.
I pulled up my sleeve and got the following:
"oh my, we're going to need the bigger cuff. Your arm is quite larger than I thought."

How big did she think it was/wasn't? I thought.
She checked my blood pressure and confirmed it was high normal.

"It's probably better you dont use the blood pressure machine (like in drug stores) outside- you might get stuck in it or break it, just come on in anytime to get your BP checked" she said naively, not knowing she was stroking my ego majorly. Sir, your arms are too big for the machine!
"yes ma'am, that's very nice, thank you for offering to do that."

"Sir, step away from the machine."

She then went on to the known allergies, any mediacations, supplements, etc. She raised her eyebrows at the list of supplemetns I take (which is not that much from some guys I know-) Fish oil, vit c, vit d, vit e, glucosamine, multi, the usual. She also discouraged the whey protein powder. P'sha! As if! Blasphemy I thought!

Then from left field comes:
"Are you taking anabolic steroids?"
The question caught me off guard, and I think she knew it, but she continued-
"It's ok if you are, we're under confidentiality- I just want to get a complete picture of what's going on with you."

After the awkward silence, I simply replied no ma'am. I know that she wasn't implying anything by it, and her intentions were genuine, but in a way I also felt like I was lying because I dont think it was the answer she was expecting. Very bizarre. But for a natural bb'er, aint nothing like getting accused of juicin!

I definitely walked out of there feeling a lot better than I did when I went in, but none of it had anything to do with my finger.

Simi goes to the Nationals!

2008-11-18T15:07:00.000-08:00

When I began this strange trip that we've come to know as bodybuilding, I began training at Maverick's in Emeryville. Most of the trainers were in OK shape, but one stuck out-Simi Tufunga. Dude was large and in charge. Over time Simi and I began to talk and became friends. When I did my first show in 2007 he helped me prep my posing routine, which is by far my best of the 3 I have done.
Simi's sponsored by Muscletech, the industry's largest supplement company- one day Vernon and I were in Borders and I flipped to a page that featured Simi. I told Vernon I knew him, and of course the kid didn't believe me. So we walked next door to Mavericks and luckily Simi was there. Blew his mind to say the least.
After winning the SF earlier this year, Simi's riding his wave of momentum and will take the stage at the 2008 NPC Nationals. Joel who's been helping with his prep (that makes him a Guru!) had an impromptu photoshoot last weekend to catch his progress at one week out. He's looking really sharp considering he's still got a week to go, and the usual water/carb manipulations still to come.

The Sunday before last year's Nationals he was at 230 and then dropped to 216 for Friday's weigh-in. This year he is expected to drop from 222 to about 210 - 212 on Friday. This will put him in the highly competitive Heavyweight class.

Good luck Simi, I'll be pulling for you!

America's Healthiest Grocery Stores

2008-11-15T17:32:00.000-08:00

From CNN
Heres a hint:

Free Throw Line!

2008-11-14T12:26:00.000-08:00

LeBron James pulls an MJ in the middle of a game!
Nothing to do with BBing, but pretty impressive!

Treadmobile

2008-11-13T15:40:00.001-08:00

Run in place no more!

Cool Shirt

2008-11-13T09:15:00.000-08:00

Geoff would say "The beach is (FLEX) that way!"

Up close shot of it:
Thanks John!
Available Here:

Kai Greene is officially insane!

2008-11-12T15:42:00.001-08:00

But I love it. His creativity is a breath of fresh air, and he is easily my favorite modern day bodybuilder.

These are some shots from a recent guest posing...

Quinoa- THE VERDICT (UPDATE)

2008-11-11T22:31:00.000-08:00

In short: It's good!

Ive read that brown rice, while better than white, is not all that much better. It still spikes the insulin, and in excess can cause you to store fat- and a carb is a carb. I like quinoa because it's a high protein "side" and it because I know it's a "superfood" and has a full amino acid profile, and a some decent fiber.

The taste is hard to place- its sorta nutty, sorta earthy, like you get the essence of a brown rice, but not the starchy part or the texture. Speaking of texture I'd put it like the roe on top of sushi, as the little seeds tend to pop as u eat them. I like that even when completely plain, its easy to eat, and dont leave me feeling stuffed and bloated how potatoes or rice can.

Anyways, ditch the rice and say "Ni Hao*" to "Keen-Wah!"
*hello in Mandarin

UPDATE!
Also, I wanted to add that clean-up was a snap! I went to wash the pot I cooked it in, and I had none of the sticky mess that I usually get from rice- it rinsed right out with lil to no scrubbing. In my book that is a huge plus!

MTV Made- I Want to Disgrace The Sport of Bodybuilding

2008-11-07T12:05:00.000-08:00

MTV has this reality show called 'Made' where they take someone completely out of their element and try to make them into something that is out of character, hoping to totally blow the minds of the participant, their friends and their family. A few weeks ago they turned this prissy girly girl into a BMX biker, or they take geeks and turn them into prom king, etc.

Last weekend John dropped me a text saying "Made: I want to be a bodybuilder" was on. Excited, I literally hopped outta bed and hit record on my DVR.

What a disappointment.
First of all they pick this kid Cody, who's probaly 30% bodyfat and give him 8 weeks to prepare for a show. That's like asking a kid to take a quantam physics test after taking pre-calc. He's never touched a weight in his life and when asked what he knows about bodybuilding, he answers:

"Bodybuilding means like, going to the gym and lifting some weights and then jumping on the treadmill for 10 or 15 minutes then eating a bowl of chicken or something like that."

Oh boy.

But he has help. Figure athlete Ava Cowan, and one of the world's best light heavyweights Peter Putnam but you can call him "Pump" (insert rimshot here. Mad corny.) are recruited to help him out. In reality, it's really good opportunity and I couldn't help but think what a waste it was.

Anyways, here's a short synopsis:
The kid with no heart kicks and screams his way through a pretty easy diet and cardio regimen, loses 20 lbs, and then is slathered in pro-tan and jumps on stage. Then he runs through some poses with Cathy LeFrancois and Silvio Samuel. Magically he has the confidence he never had before.

"Can I stop? My mouth is like.... so dry!" <-- Actual quote

This is what I call inappropriate flexing!

Anyways, it's still worth watching.
Check your local listings and enjoy. I'll post the episode once MTV posts it.

Bodybuilders: Check your local listings and grab a wastebasket because it's going to make you sick to your stomach.

Lucky us! Bodybuilding disgraced by mainstream media again! Bravo!

I'm going to have to get some of this:

2008-11-05T18:25:00.000-08:00

Quinoa: A Protein-Packed Alternative to Grains

From NY Times, Thanks Geoff!

Bigorexia, the movie

2008-11-05T12:00:00.000-08:00

I wrote about this back in January, and I guess someone beat me to making a movie about it... pretty interesting.

The Bodybuilder and I

2008-11-04T08:36:00.000-08:00

A film about a guy who is embarrassed by his bodybuilding father. I haven't seen it, but from the trailer you already know that this is making my skin crawl. Just what we need- someone putting bodybuilding in a negative light!

myCOSTUMEprep.blogspot.com

2008-11-03T10:30:00.001-08:00

For Halloween, Carrie decided she wanted to go bare-- midriff!

But in order to do so, she wanted to make sure that she was in contest, er, costume shape!

So I had her on a mini-cut plan for the day:

No added salt, other than whats naturally occurring in the food, to prevent water retention.
No carbs for the day to reduce any abdominal bloating.
Plenty of water to keep the system clean and clear.

While it's not exactly bodybuilding, she's used some of our tricks of the trade to look her best on game day. She's got a killer body to start, and my plan probably didn't do much except to give her the placebo effect and trick her into being that much more confident to pull off this "Officer Naughty" costume.

And as we've learned, confidence is all you need to get things done.

BTW this is who i dressed as, if you couldnt tell:

TRAITOR

Ideal Proportions

2008-10-31T12:00:00.000-07:00

So Carrie snapped this pic while I sipped on a delicious coffee at Starbucks.

I think my pythons have swallowed a pig...

I've read that Steve Reeves said that the ideal body has biceps, calves, and neck that are all in the same size in circumference. This is said to be pleasing to the eye.

I dont know but this angle looks ridiculous. I havent measured because I dont want to be disappointed, or labeled "not pelasing to the eye."

But damn! While most bodybuilders walk around with bigorexia, it's nice to have shots like this surface every once in a while!

Gun show anyone?
I got tickets...

Buffalo wings?

2008-10-31T09:09:00.001-07:00

For breakfast?

I'm working from home today and I'm pretty sick of eggs, so I'm having a few of these microwaved gems. Don't judge, just get your protein in!

Strength in Numbers

2008-10-30T14:13:00.001-07:00

Where's Waldo? Can you find Vernon and I?
Taken at this years Annual Big Brother Big Sister's Picnic.
We had a "Bigs" vs. "Littles" "Touch football" game.

Touch football has been given "quotations" because one of the bigger "littles" managed to break one of the Bigs collarbone. I saw it sticking through his skin- it was pretty raw.

"I did it, I broke his collarbone-- my bad..."

Dude in the red is the bonesetters son...

The only thing holding you back is yourself...

2008-10-27T19:04:00.001-07:00

True... True...

CHANGE

2008-10-26T17:17:00.000-07:00

and the original, in the good ol days when Democrats ruled the earth...

Running, man!

2008-10-23T10:05:00.000-07:00

1,000,000,000 running enthusiasts can't be wrong, can they?

Im in my mid to late twenties. These are the first days of the summer of my life.

Strange things are starting to happen to the people our age.

People are having babies.
People are getting hitched.
People are dying (the longer we live, the more people we know that will die- a morbid reality.)

People are running. For fun.

To me "running for fun" is as oxymoronic as "root canal for fun," or "argue with your spouse for fun," or "credit card debt for fun."

I've heard that you get "runner's high" and of course there's the cardiovascular health benefits, but man I'd rather be flayed alive than run when I dont have to. I dont even like to walk fast.
Whenever I'm driving around and I see a runner, it takes the force of my entire being to refrain from rolling my window down and yelling "Hey you, what are you running from?" Ask Carrie, she'll tell you.

I'm hearing of more and more people putting the rubber to the road, running marathons, half marathons, 10Ks etc.
I played basketball for many years so I know all about sprinting as a means to achieve a desired result. Running fast increased my odds of winning. But unless you're Kenyan, you're not going to win--and the Kenyans show up to all races, big and smal. And the Kenyans win every time. Probably without even trying.

If you see these guys, you're done, son!

So why would you enter a contest you can't possibly win? Why would you run just to run, without aim?

As we enter our quarter life crises, we need something to break the monotony, so we start doing things they've never done before. Make a baby. Marry a spouse. Some people start clubbing, some people start lifting weights, some people start running.

Your quarter-life crisis is like a creepy guy at the bar- you can turn your back on him but he'll still be there when you turn around. Drink up ladies!

When I was in the midst of my contest prep diet, people would ask me- why are you doing this?
For the challenge I suppose.
As young people our lives were filled with hurdles. Middle school. SATs. Graduate from High School. Finish College. Find a career. In our late 20's we've plateaued. We've hurdled the hurdles. Mediocrity meanders in. We concede to complacency.

I had to put this in the perspective of the Iron Game. I'm sure that entering a sweaty gym filled with the sounds of clanging metal plates and grunting is strange to some people. Lift the weight, put it down, lift it up again, put it down again, rinse, repeat. When you think about it, it is actually pretty weird.
But I feel most alive when I step foot in my arena. For an hour or so I'm completely alive, completely present, engaged. I'm making a difference in my own being. I am a gladiator facing the challenge. ARE YOU NOT ENTERTAINED! You will feel alive when you are moving weight that you once considered immovable. You are exhilarated when you've racked the weight after the 20th vertigo-inducing rep on squats that's left you near death.

It may not be my idea of a good time, but I suppose runners do it for the same reason.

So to Mike, Noemy, Patra, Jen, Christine, Lorna, and all my other friends who are out there getting their run on, I salute you*!

*But still, running? Agree to disagree. haha.

Teacher! Teacher

2008-10-22T15:08:00.000-07:00

A funny chat today:

John: is it rude to shake my protein shaker while students are taking a quiz?
me: Absolutely not, and what, catabolize?
John: that's right, fuck that

For those of you who don't know, Big (medium) John teaches college math at Monterey Peninsula College. Can you picture your prof, pacing around the room, shaking his ice filled protein shaker to stave off catabolism while his disciples scribble away nervously?

Shake on John! Shake on...

Shameless Plug

2008-10-21T22:01:00.000-07:00

I swear I should carry this so I can get my steady stream of amino acids when im stuck in lab for hours on end.

WWW.TRUEPROTEIN.COM
Discount Code RYK888 (saves u 5% off your order total.)
You can save a lump of cash buying your supplements in big raw bulk. In times like these you need every penny you can save.

People listen...

2008-10-20T13:25:00.000-07:00

Even when you think they aren't.

On Friday I shot out a quick email when I stumbled upon the Tabata method as a means to burn fat in a short amount of time. I sent it to three different groups of friends. Friday night I went to dinner with some of those email recipients and conversations were abuzz about the new fitness fad.

Then on Saturday night I went to Seaside for John's Bday party and a few of my partners there were talking about it too. Even Rick who is pretty much anti-weights wanted to give it a go. Carrie had her taste and she's still sore.

All of a sudden I felt like people wanted to hear what I had to say. I guess when the guy who bodybuilds speaks training for the masses, people are interested. It was indeed strange because most of the time I feel like the guy who's writing only to his blog, throwing his thoughts into a black hole. I gotta be careful about what advice I give from here on out...

It also reared it's head that same night when we played a game that asks you a bunch of random questions and my brother was asked what's the best piece of advice he'd ever been given.

He replied:

"Don't be me, be better than me..."

When I heard that I had to look away because it caught me so off guard that I got a little choked up. It's something I told him some years back, when he was still a young lad in high school. I've heard of sibling rivalry, but never really understood it;but I truly want the best for my dude. But when you're a sibling saying something to a teenager, you dont feel like it's really soaking in. Most teens know it all already.

Boy, am I ever glad that I was wrong.

How to split 25 lbs of raw protein

2008-10-20T10:38:00.000-07:00

In a word: slowly.

What a delicious mistake

2008-10-15T13:28:00.000-07:00

Bodybuilders rejoice!

a bodybuilders dream, and it happened near me, how did i miss this?!!
"Run honey, stuff as many breasts in your pocket as you can!!!!"

here:

How to safeguard your study binder

2008-10-13T21:49:00.001-07:00

Put a bodybuilder on it.

Most folks would rather touch a binder smeared in dog poo than one with a "Gross Bodybuilder" on it.

BTW This is the sickest magazine cover, ever!

Here Comes Trouble...

2008-10-13T14:13:00.001-07:00

My idea of a good time...

To know where you're going you have to know where you've been... That's why all those who are serious about making changes to their physique should keep a log book. If I'm not lifting more weights or doing more reps than last time, then I'm not progressing. Simple.

So I was thinking this weekend, man, I haven't squatted in a while. So I check my logbook and confirm- September 8th, 2008, is the last time I did the barbell squat. Thanks to the cruise and trips to Monterey and life, I'm a month removed.

Here comes trouble...

Childhood Friend turned Olympian

2008-10-11T11:25:00.000-07:00

In my continuing Olympia coverage, I had to add this- A few years ago I was going through some contest pics and came across a picture of an old elementary/middle school classmate who in her adult life took up a career as a figure competitor. I was just getting into bodybuilding so it was exciting to see a physique competitor hailing from my hometown that I actually knew!

Huong Ho (now Huong Arcinas) was in my first grade class and had a twin brother Thien who I was cool with for a long time. My mom used to remark at how tiny the siblings were, small in stature body composition. She's married and has a beautiful family.

Last month she qualified and placed 13th in her Olympia Debut. Congrats! I'm proud of you, way to represent Seaside!!!!

New Mr. Olympia

2008-10-10T10:57:00.001-07:00

Last month I gave a quick preview of the Mr. Olympia, then I headed off to Cabo for Jimmy's Bachelor Party. I was at sea when September 29th came and went a new Mr. Olympia. The anticipation was excruciating as I had to wait until we reached port to check my phone to see who won.

I was up till 3:30 on the last night of our cruise, but at 6AM I felt the boat shift as it docked and I immediately woke up and turned my phone on. Then my jaw hit the floor as I saw on MD's site: "DEXTER WINS!"

His win is significant because this show for the last 10-15 years has been dominated by the "mass monsters" those ranging in the 260-300lb on stage weight. It's also big because Jay cutler, though way off, was expected to win simply because he was the incumbent. Now it has revitalized and restored credibility to the Mr. O.

Dexter started his bodybuilding amateur career as a bantamweight (145 lbs.) and now competes at over 230 pounds. He's been competing for over 10 years and he has become the 12th Mr. Olympia defeating the incumbent Jay Cutler! Congrats!

Top 10:

Dexter Jackson
Jay Cutler
Phil Heath
Dennis Wolf
Toney Freeman
Melvin Anthony
Silvio Samuel
Dennis James
Moe Elmoussawi
Gustavo Badell

Happy Birthday Big (medium) John!

2008-10-09T08:30:00.001-07:00

10/9/81 my main man was put on this Earth.

Though we're born from different mothers, we're brothers till the end! 143!

The Worst Health Foods

2008-10-08T12:16:00.000-07:00

From yahoo:

Inappropriate Flexing: Vernon Edition

2008-10-08T10:24:00.001-07:00

He's catching up to me, and even mom wants a squeeze!

This last weekend we celebrated Vernon's 12th bday, and for the first 10 minutes we hung out, he wanted to show me how vascular he was, and he rolled up his sleeve, squeezing his arm like he's donating blood. It was cool to see him pump and squeeze his arm in earnest to gain my approval.

He's already got it...

The kids got good genetics- he does Kai Greene posing routine impressions for fun and his abs are better now than mine could ever be. He's bugging me as to when he can start weight training, and I tell him, "when you're happy with what height you are, because you dont want to be 4 foot 11 for the rest of your life do you?"

Good thing I'll be long retired from the stage when he hits his peak!

P90X

2008-10-07T12:00:00.000-07:00

I am of the mind that simple is usually better.
Lift heavy weight.
Eat Protein.
Limit bad carbs.

Grow.

I'm also of the mind that if you stick to any program designed by someone with half a credential it will work.

With that said, I was at the gym yesterday, and I see this cat huddled in the corner over his laptop. (Keep in mind I train at a corporate gym, so I've actually seen people click-clacking away between sets. ) He then grabs a white plyometrics stand and puts his laptop on it.

And it begins.

He starts staring at the screen like a man possessed, locked in. He starts going through these gyrating motions. It sorta looks like jazzercise meets tae bo meets I dont know what. I take off my headphones and hear a little voice cheering the guy on.
Then I see the P90X box on his bag and I understand what he's doing.

But it's still funny to see someone using their laptop as their personal trainer. I didnt have the heart to tell him that it's usually meant to be done at home so he doesn't look like a complete fool. But hey, if it gets him in shape, who am I to judge.

I put my ipod back on and watch him gyrate to death metal. That was fun.

BTW I did a lil reasearch and found this rather inspiring video made by this everyday joe. Pretty dope.

I'd rather someone just get in the gym and pump iron the old school way, but like I said, most programs work if you stick to it to a T. If u wanted to download it, and save yourself 3 easy payments of 39.95, click here:

Sdrawkcab raewrednu

2008-10-06T12:24:00.001-07:00

So last week I got back from Cabo, and boy am I paying the price.
I have a poster due next week, 2 studies spanning 2 weekends, among other things.

A manifestation of my absentmindedness, I wore my underwear backwards today. TRBL.