After getting back from the Competition with the Team and having everyone take a bit of a break last week to let their Minds and Bodies rest up and prepare for more, this week it is time to get back after it and Kick Up The Intensity! I always enjoy doing things with Intensity, but I also like to rotate with Volume… So after doing a previous Training Cycle using more of a Volume Approach, where you do more Sets, take a bit more Rest, and overall take a bit more time, it is now time to switch things up and add a bit more Intensity! You see Intensity and Volume have an Inverse Relationship and to take advantage of each, this must be understood! Intensity is basically doing more work in less time, so I will be doing a lot of Super-Sets, Drop-Sets, Rest-Pause, Clusters, Etc… Really works well to shock the body and get the motivation into High Gear!!!

I of course will be using my favorite Pre-Training Supplements to help with this and those being none other than M.A.N. Sports Body Octane/Yohimbine-HCL and Game Day… Oh and I also will throw in Figure Fuel for a Healthy Dosage of High Quality BCAA’s to keep the Recovery and Muscle Building High! I like to switch it up between Body Octane/Yohimbine-HCL and Game Day so that my system never really has a chance to adapt and that way I always get the maz benefits of each! I tend to use the Game Day when I really need a Boost or plan on having an Extra Intense Training Session! Definitely does the trick for going from Zero to Run Through Walls Status in NO TIME and if you have tried it, you know exactly what I mean!

I hope that you all are ready to have an AMAZING WEEK and ready to kick it up a few notches! It is always great to mix it up and why not try more of an Intensity Approach if you have been doing Volume Training and vice-a-versa! Often times the Best Program out there is the one that you are currently not doing!

-Stay Strong; It’s more than Physical-

-Derek aka “Diesel”-

Headed To The Other Side… Of the Mountain that is! The area that I live in is roughly 4 Hours, 250 Miles, and a Drive over the Rocky Mountains from Denver and the Denver area is where all of the Bodybuilding/Fitness/Figure/Bikini/Physique Competitions are held… So as you can guess, that means that I make quite a few trips to Denver throughout the year! I’ve seen it all; Beautiful Sunny Mountain Days to Horrendous Blizzards with ZERO Visibility and Closed Roads, I am hoping for the Sunnier Side of things today and Sunday as I and Team 970Muscle make our Journey to and from D-Town! Why are we headed to Denver, well… The BIGGEST and LAST Competition of the Season is this Saturday, The Rocky as it is known is also a Multi-Regional Competition and will draw around 200 Competitors from all over the Western US! GAME DAY is tomorrow and Team 970Muscle who I am so Honored to be the Coach is READY!!!

The Rocky!

MAN Sports is also a Sponsor of this Event, just as they are many events across the Country and I and Team 970Muscle are proud to represent them at such a fine Competition! If you are in the area and at the Competition, be sure and stop by the MAN Sports Booth and pick up some Samples, Information, and Chat with the MAN Sports Peeps!

Team 970Muscle Is Ready!!!

Of course as I pack, I have several items that I never leave home without and a vast majority of those are MAN Sports Products! Even when I am on the Road, I never let my Nutrition and Training Slip! Sure, I have to make a few adjustments here and there, but adapting and overcoming is what it is all about! For instance, I previously would just portion most of my supplements out, but quickly found that I would often times run out, so now I just bring the ENTIRE BOTTLES so I never go without my staples!

All Packed Up!

As I close this Blog and get on the Road, I would like the take the time to Sincerely Thank EVERYONE who has ever Served and Protected this AMAZING COUNTRY! Without those that Fight for our Freedom each and every day we would not have the ability to make our Own Choices and pursue Our Dreams and that is the Greatest Victory that we could ever have! 11/11/11 Veteran’s Day, a Day to Remember, a Day to Express our Gratitude, a Day to Celebrate!

Thank You!

-Stay Strong; It’s more than Physical-

-Derek aka “Diesel”-

Wrecked legs yesterday…

Here’s what we did:

THE FUEL:
6am: 1 cup of oats, 2 scoops whey isolate, 1 cup liquid egg whites
8am: same as above
10am: 1 cup of rice, 8 oz beef
11am: 1 scoop of Body Octane, 1 scoop of GAME DAY…slammed down quick
11:30am: start my warm up…
Intra-workout: 1 scoop Karbolyn, mixed in with 1 scoop Body Octane and 1 scoop Figure Fuel. (yep, BCAAs and fatigue-fighting to the max)

THE TRAINING:
It was heavy squat day – but we’re still crushing volume too, compared to some people’s definition of “heavy”…here we go:
1. Leg extension: 5 sets of 15-20 reps, get those legs good and full
2. Squats:
225lbs x 15
275lbs x 15
315lbs x 10
365lbs x 10
405lbs x 10
430lbs x 7 reps (fatigue, failed at 7 on this one!)
455lbs x 9 reps (rested a bit more, then crushed the final heavy set…good spot from Derik…felt so good!)
3. Leg Press: (feet close, targeted sweep)
600lbs x 20
700lbs x 20
700lbs x 17
700lbs x 20
4. Parking Lot Lunges: (55lbs fixed weight on shoulders)
50 yard lunges, x 4 sets – these suck, even with light weight!
5. Lying leg curls
5 sets of 12-15 reps
6. Stiff-leg deadlifts
185lbs x 10 reps, 4 sets
7. “Jefferson” deadlifts, focusing on glute/ham tie-ins…tricky to get form, but killer if done right!
3 sets of 12 reps
8. Single Leg Curls
3 sets of 12-15 reps

DONE! Stretched really good after this one -
Killer workout! But just another day, 38 weeks to go…
222lbs…holding lean, mean…still got abs!…450grams of protein, 350-450 grams of carbs, about 4,500 calories per day – cardio x 250 calories, 3-4 times per week…

EVERY DAY IS GAME DAY…CARPE DIEM!

-Pete

It’s Friday at World Gym…business as usual…order of the day, back “detail” day (hit back thickness, hard and heavy, rows and deads, earlier in the week)…did a giant set as follows:
Hammer high pulls (15 rep sets)
Seated ‘shovel-grip’ cable rows (12 rep sets)
Wide-grip bar, medium-width behind-the-neck pulldowns (15 rep sets)
Cable high ‘pull-over’ moves (12-15 reps)

Did 3 cycles of this blood-driving set, pumping massive swell into lats and rhomboids…awesome feel today!

Next, hit arms hard. Started with triceps:
Dips between benches (4 sets of 12-15 reps)
Nose breakers (4 sets x 12 reps)
EZ-curl bar cable pushdowns (3 sets x 10-12)
Overhead one-arm dumbbell extensions (3 sets x 10-12 reps)

Moved on to biceps:
Preacher bench: (4 sets x 15 reps)
Seated, alternating db curls: (4 sets x 10 reps)
cable concentration curls: (3 sets x 15 reps)
Standing, alternating-hammer curls: (3 sets x 15 reps) – brachialis focus, moderate-weight, squeeeeeze!

I’m hitting arms twice per week, Fridays are my high volume, moderate weight training protocol…the added weekly volume seems to be helping this bodypart grow, and grow…

Squeeze, Squeeze, Squeeze!
I’m using Body Octane now, pumping and pushing, repping beyond previous limits…Body Octane, the Industry’s first and still most powerful non-stim, fatigue-fighting pre-workout, will blunt lactic acid burn, support ATP production, facilitate dramatic cell volumizing and expansion, and increase muscular contractility significantly…Even in the off-season, I don’t train without it these days!
Use Body Octane and take your performance to the next level!


Me and my buddy, IFBB Pro Big Seth Feroce!

There is just something about waking up at 4am on a Chilly Fall Colorado Morning that I just LOVE!!! Yeah, it might seem a bit Crazy, Cold, Hard, or Whatever… But, that is EXACTLY why I Love It, because doing the things that most cannot do or don’t want to do is what makes all of the difference in the world!

There is nothing like being at the Track Before Sunrise having an awesome workout and finishing Before Sunrise and only seeing a very small group of other Driven Individuals there doing the same thing! It really is pretty simple in this Life, you have the Doers and the Wanters… You can Want something ALL day long, but until you decide to actually DO something about it nothing will change! Fitness is certainly no exception to this rule and the recipe is very easy, yet so hard for many! Set Goals, Do Work, Remain Positive, Add Time, and VOILA… You have SUCCESS!

Early Morning Training is AWESOME, but you also need to plan your Nutrition Accordingly! One of My Favorite Early Morning Pre-Training Meals is FF & F or Figure Fuel & Fruit! This is a great combination that is also fast and easily digestible to give you Energy, Stamina, Fat Loss, Performance Enhancement, and Muscle Building/Sparing Effects! BAM!!! I also added a Cup of Coffee for an added boost!

When the temperatures drop it is very important to layer up and keep that core temperature warm, obviously it is a lot more comfortable being warm, but it also lessens the chance of injury and increases performance and fat loss! So I definitely bundle up, occasionally even going into “Ninja Mode,” I figure that it keeps me warm and Ninjas are always ready for anything, so it’s a good look for me!

Many believe that Life begins out of your Comfort Zone, so why not try and mix things up a bit and do some of the things that you currently don’t and/or never have… You just may find that some Results were Waiting…

-Stay Strong; It’s more than Physical-

-Derek aka “Diesel”-