A Strong Effort - A CT Memoir

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  1. Quote Originally Posted by CTDeuce View Post
    whens that happen? that would be fun to go to.

    Scranton is about 45 mins away from where i'm at.
    After visiting a friend at ESU not too long ago, I got on 81 going towards Scranton by accident

    oops !

    I'm 15-20 minutes North of Allentown, btw.
    IBE/PHF Boladrol - The Most Potent PH in the World - Available Now!


  2. Quote Originally Posted by AK32408 View Post
    After visiting a friend at ESU not too long ago, I got on 81 going towards Scranton by accident

    oops !

    I'm 15-20 minutes North of Allentown, btw.
    north of Atown would put you close to me wouldnt it? I know Atown is south of here by about 45-60 mins.


    ps - AWESOME update coming tonight. I just want to get my "rep" duties finished first
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net
    •   
       


  3. Quote Originally Posted by CTDeuce View Post
    north of Atown would put you close to me wouldnt it? I know Atown is south of here by about 45-60 mins.


    ps - AWESOME update coming tonight. I just want to get my "rep" duties finished first
    Yep !

    I'm about 30 min away from you I think if I went the back way to East Stroudsburg.
    IBE/PHF Boladrol - The Most Potent PH in the World - Available Now!

  4. Quote Originally Posted by AK32408 View Post
    Yep !

    I'm about 30 min away from you I think if I went the back way to East Stroudsburg.
    Thats awesome man....we should definitely rock out a session sometime!! We could do standard weights if you like, or I can give ya some KB pointers
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  5. 6/29/10
    KBU!...


    Summary
    Today was a great day for the fitness world. Running back to back KB classes was AWESOME. We also named the groups with the 6pm class being "The New Recruits" and the 7pm class being "The Kettlebell Union" (KBU). I got a bunch of good lifts in, my 6pm class learned a lot, and my 7pm class banged out 2 new exercises and rolled through the old ones like wildfire. I am hyped for next tuesday already. The worst part about these classes is the 6 days between them .

    In an important note, i've noticed (especially today) that my breathing has been more labored than usual. It hit me today that since I stopped the Cre-02 in favor of Rok Ultra in my RPG that im not taking any cordygen right now. Im not sure if i'll start running Cordygen 5 or maybe go back on the Cre-02 or wait a few weeks and run some Citruvol Ultra. I will figure it out

    Session
    1st class
    Opening Stretches
    32kg KB Swings - 2 sets x 8 reps
    24kg KB Snatch - 2 sets x 6 reps *ea arm*
    24kg KB Clean - 2 sets x 6 reps *ea arm*
    24kg KB Push Press - 2 sets x 3 reps *ea arm*
    24kg KB Turkish Getup - 1 set x 1 rep *ea arm*
    Closing Stretches

    2nd class
    Opening Stretches
    32kg KB Swings - 1 set x 8 reps, 2 sets x 10 reps, 1 set x 12 reps
    24kg KB Jerks - 2 sets x 8 reps *ea arm*
    24kg KB Snatch - 2 sets x 6 reps *ea arm*, 2 sets x 8 reps *ea arm*
    16kg KB Turkish Getup - 3 sets x 3 reps *ea side*
    Double 16kg KB Split Jerk - 2 sets x 8 reps *ea side*
    24kg KB one arm overhead Squat - 2 sets x 4 reps *ea side*
    Bridges/Tables - 3 sets x 30 seconds *superset ea.*
    Table/Table right/Table left - 3 sets x 20 seconds *circuit*
    Planks/Side Planks - 3 sets x 30 seconds *superset*
    Closing Stretches

    **total of 59 sets for me today**



    Nutrition
    1. natural applesauce
    2. 2 pieces of whole wheat bread with turkey breast, tomato, onion, lettuce, and muenster cheese
    3. random picking for the most part here (celery, carrots, corned beef, chix breast)
    4. 1 Supreme Protein bar (the new pretzel PB one is freakin amazing)
    5. 2 chicken breasts with homemade chipotle BBQ, 1 banana
    6. - I didnt eat this yet....and im not sure what I want-


    Supplementation
    6 RPG
    2 RagNOrok Ultra - caff free
    2 Mvp365
    2 Zmk
    1 CLOmega 3-6-9 *i forgot to take it*

    Fun Lovin's

    Coach John Davies of Renegade Training performing a proper Double KB clean while wearing the X-Vest.

    And this is also perfect form....perfect.
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net
    •   
       


  6. AWESOME AWESOME AWESOME WORK!
    Nice work deuce
    Athletic Xtreme Marketing Manager
    Athletic Xtreme at The Planet!
    Email Inquiries: [email protected]

  7. Quote Originally Posted by Bnatural View Post
    AWESOME AWESOME AWESOME WORK!
    Nice work deuce
    thank you sir! Just goes to show how phenomenal RPG is too. I woke up today with next to ZERO pain/stiffness/soreness anywhere.
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  8. GREAT WORK OUTS DUECE DUECE!!! Love the RACK TOO hahahah!!! Its going to start getting hot in heeeerrryaaaaa!!!!
    Your Competitive Advantage
    Lift Smart, Lift Hard, Lift For a Lifetime

  9. Quote Originally Posted by Aaelael View Post
    GREAT WORK OUTS DUECE DUECE!!! Love the RACK TOO hahahah!!! Its going to start getting hot in heeeerrryaaaaa!!!!
    thats only the beginning babbbbbbyyyyyy!!
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  10. After my 59 set day yesterday, I took it light today and just hung out with the kids for the most part. Back to it tomorrow. I think ive successfully made plans to hit some tennis and I may go out to the pitch also...not sure yet.
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  11. Awesome log and wicked workout! Keep up the good work!
    Core Nutritionals Representative

  12. Quote Originally Posted by JudgementDay View Post
    Awesome log and wicked workout! Keep up the good work!
    thanks brotha . tonight's a fun update too!
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  13. 7/1/10
    New Month Baby!...


    Summary
    Another great day, but another day in which I realized I have to begin a Cordygen product again ASAP. I didnt lift a single weight today and my body is beat like I did, haha. I picked up my buddy Steve and we were going to go hit some tennis for a bit. When we got to the park, both courts were being used so we went up and played on the pitch for a while first and then came back down and hit. Pre-exhausting my legs like that BEFORE playing tennis was a terrible and a great idea all at once. Terrible because I SUCKED at tennis today, but great because I got a nice leg workout in without lifting a weight.

    I had a slight lapse in nutrition today as well . Anyone who knows what "Rita's" is will understand. Their water ice ROCKS and Steve suggested some and then mentioned he was paying. Those are 2 of the best things to hear from a friend. I was in.

    Another concerning update for today - my shoulder is a bit aggrivated. Im assuming it's from working in 59 sets of Kettlebell Work the other night and 2 days later playing tennis and hitting a good amount of serves. I also hit with a good deal of topspin so really my entire game relies on a lot of shoulder work. I'm going to monitor this...but I think it will alleviate itself in a few days.

    Session
    Soccer
    about 40 minutes
    Tennis
    about 90 minutes
    Renegade Yoga
    Full Session - about 50 minutes


    Nutrition
    1. 6oz burger with wheat bun
    2. 2 chicken breasts with some organic ketchup
    3. chicken breast in a wrap with lettuce/tomato/onion/ranch
    4. Rita's awesomeness of cheatiness
    5. turkey breast on whole wheat with lettuce/tomato/onion, 1 banana
    6. 2 chicken breasts with some organic ketchup

    **I like the organic ketchup because it eliminates HFCS and significantly lowers the sugar content**


    Supplementation
    2 RPG
    4 Cre-02
    2 Mvp365
    2 Zmk
    1 CLOmega 3-6-9 *i forgot to take it* **AGAIN**

    Fun Lovin's

    funniest nonsense ever.
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  14. I hope a happy holiday weekend to you and your family Chuck...
    \\ USPlabs Alpha Ginger //

  15. I missed the 59 set day, damn, thats impressive, hows the soreness today?
    Athletic Xtreme Marketing Manager
    Athletic Xtreme at The Planet!
    Email Inquiries: [email protected]

  16. Quote Originally Posted by borobulker View Post
    I hope a happy holiday weekend to you and your family Chuck...
    thanks brother...the same to you! I hope you enjoy being in the same state as me for the weekend

    Quote Originally Posted by Bnatural View Post
    I missed the 59 set day, damn, thats impressive, hows the soreness today?
    soreness? what soreness?
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  17. Quote Originally Posted by CTDeuce View Post
    Thats awesome man....we should definitely rock out a session sometime!! We could do standard weights if you like, or I can give ya some KB pointers
    That would be sick !

    I could give the KB's a try.. I never had a workout with them.
    IBE/PHF Boladrol - The Most Potent PH in the World - Available Now!

  18. Quote Originally Posted by AK32408 View Post
    That would be sick !

    I could give the KB's a try.. I never had a workout with them.
    its awesome man. you wouldnt expect them to be so effective, but they really are.
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  19. 7/4/10
    Freedom...


    Summary
    I tried to get a little session in here on the day our Country celebrates freedom and liberty. I was watching the kids most of the day, but I managed to get the kind of session in that I NEVER EVER do. I worked my bi's. ewwwww. I'm a "curls are for girls" kind of guy...but with KB's working my legs/core hard and my other work being mostly soccer/tennis type stuff....I felt my upper body (minus my shoulders/traps) have been getting neglected. All I had to work with was one 35lb DB since I was battling time and space....so I figured why not do Bi's and burn them out as quick as possible.

    Tomorrow I am working from 7am until Midnight so there won't be a session tomorrow. I have my normal job and then i'm working security at the local place they host concerts for a show that has some band with old members of the grateful dead. Its going to suck terribly...but I need the money desperately. Then i work again tuesday morning at 7am and I have both KB classes tuesday night. The plus is that before work tomorrow morning i'm meeting a buddy of mine who is fronting me 1lb of his protein powder because i've been out for a bit now and need some bad. I cant even afford protein.

    I also used a serving of "plasmavol" which im not even sure is on the market anymore lol. I had a sample...and im trying to use up some of my samples.

    Session
    Standing Biceps Curls
    35lbs x 4 sets x 6 reps - right arm
    35lbs x 4 sets x 6 reps - left arm
    Standing Hammer Curls
    35lbs x 4 sets x 6 reps - right arm
    35lbs x 4 sets x 6 reps - left arm
    Standing Reverse Curls
    35lbs x 4 sets x 6 reps - right arm
    35lbs x 4 sets x 6 reps - left arm
    Renegade Yoga
    Full Session - 45 mins


    Nutrition
    1. 1 slice of corned beef
    2. 3 egg white omelet with onions, mushrooms, and 1/2 slice swiss cheese, 1 banana, handful cashews
    3. 1 can of tuna with 1tsp smart balance mayo on 2 slices whole wheat, 1 banana
    4. 8oz burger with organic ketchup (no bun or cheese), 2cups broccoli/cauliflower
    5. philly steak puff pastry type thingy (I shouldnt have eaten this)
    6. 2 chicken breasts


    Supplementation
    2 RPG
    1 Plasmavol
    2 Mvp365
    2 Zmk
    1 CLOmega 3-6-9 *i forgot to take it* AGAIN ... UGH ... FML

    Fun Lovin's


    Happy holiday kids.
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  20. puff pastry!?!?!?!?!
    gotta taste a little bit of independence
    Athletic Xtreme Marketing Manager
    Athletic Xtreme at The Planet!
    Email Inquiries: [email protected]

  21. Quote Originally Posted by CTDeuce View Post
    its awesome man. you wouldnt expect them to be so effective, but they really are.
    Yes...they really are...particularly when doing bicep curls or shrugs.

    BTW, just checking in and saying hi Papa Deuce!

    Cheers bud!

    -Sean-
    "Never trust a b*tch because b*tches be crazy, now get out there and go crush some P***Y!" - Jerry Stiller.

  22. Quote Originally Posted by Bnatural View Post
    puff pastry!?!?!?!?!
    gotta taste a little bit of independence
    lol it was odd....but fun nonetheless.

    Quote Originally Posted by SamBoz19 View Post
    Yes...they really are...particularly when doing bicep curls or shrugs.

    BTW, just checking in and saying hi Papa Deuce!

    Cheers bud!

    -Sean-
    good to see ya brother! Thanks for popping on over .

    I love KB work. Had another awesome session today while rolling through my classes...i'll post it up in a bit here.
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  23. 7/6/10
    The Bells reign Supreme!...


    Summary
    The bad news is that I did something while working security/loading the band's equipment mixed with no sleep and my left elbow hurt all day. This created problems at KB because I had to work solely on my right side. I will do a workout in a day or two of just my left to level it out, but it was frusturating. The good news is that both KB classes went really well again, and I took some pics and vids during class last night.

    Also, the Security thing went well. I was BEAT at the end since it ended up being a 18.5 hour work day, but it was money. They said they'll want me back to do more security stuff so that was cool.

    At nutrition i'm just going to write "shake" for these....but I used my blender and made a shake that filled 3 16oz. cups. Each time I write shake, I drank one of the cups.

    16oz skim milk
    ice cubes
    6 strawberries
    1 banana
    3 scoops vanilla whey isolate (from buybulkwhey.com) - a buddy fronted me 1lb because I was OUT.

    Session
    1st class
    Opening Stretches
    24kg KB Swings - 4 sets x 8 reps
    24kg KB Snatch - 2 sets x 8 reps
    24kg KB Clean - 2 sets x 6 reps
    24kg KB Push Press - 2 sets x 3 reps
    24kg KB Lunge to Squat - 2 sets x 4 reps
    Closing Stretches

    2nd class
    Opening Stretches
    24kg KB Swings - 2 sets x 12 reps
    24kg KB Jerks - 2 sets x 8 reps
    24kg KB Snatch - 2 sets x 6 reps
    24kg clean to squat to push press - 2 sets x 6 reps
    Double 16kg KB Squat - 2 sets x 8 reps
    16kg Turkish Getup to overhead squat - 2 sets x 3 reps
    Double 20lb KB Iron Cross - 1 set x 5 reps
    Bridges/Tables - 3 sets x 30 seconds *superset ea.*
    Table/Table right/Table left - 3 sets x 20 seconds *circuit*
    Planks/Side Planks - 3 sets x 30 seconds *superset*
    Superman - unilateral + simultaneous - 2 sets x 30 seconds
    Closing Stretches

    **total of 36 sets for me today**



    Nutrition
    1. slice of corned beef
    2. 2 egg whites with onions/mushroom/peppers/.5 slice of swiss, 1 small apple, 1 small banana, 1/2c pineapple
    3. Grilled burger on whole wheat bread, 1 banana
    4. Shake
    5. Shake, 2 chicken tenderloin breast
    6. wheaties with another "shake" as the milk source.


    Supplementation
    2 RPG
    4 Cre-02
    2 Mvp365
    2 Zmk
    2 CLOmega 3-6-9

    Fun Lovin's

    One of my best students Dawn swinging the 32kg Bell

    Dawn and "THE ZONE" working on the Snatch!
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net

  24. She make my pee pee go da doong dooong dooooongg!! hahaha that is great!! KB swings. . .very interesting movements they are.. .I don't know enough about KB movements to really comment on them but i know your a huge fan. . is this for mobility and flexabilty aka useful motor movements?!?! I always see KB'ers and they're very lean so i'm assming that be the case!
    Your Competitive Advantage
    Lift Smart, Lift Hard, Lift For a Lifetime

  25. Quote Originally Posted by Aaelael View Post
    She make my pee pee go da doong dooong dooooongg!! hahaha that is great!! KB swings. . .very interesting movements they are.. .I don't know enough about KB movements to really comment on them but i know your a huge fan. . is this for mobility and flexabilty aka useful motor movements?!?! I always see KB'ers and they're very lean so i'm assming that be the case!
    You can use a kettlebell for any goal you're looking for, for the most part. Obviously if you clean and press over 200lbs with a barbell, doing it with a kettlebell won't help you add a ton of mass...but if you want to lean out, add strength, add endurance, flexibility, or just to work your stabilizer muscles to make your target muscles THAT much stronger....kettlebells will help you.

    The swings look crazy, and at first they feel crazy...but they're a great exercise. Swings help the strength in your glutes/hips/core/trunk/hamstrings, the endurance through your core/trunk (which is the most important for....everything), and although they look easy...swings can help you drop fat easily.

    Basically what it comes down to (and I hate to say it like this) is there are good trainers, and there are bad trainers....and the results you get from a kettlebell will be 50% your hard work and dedication and 50% whether your trainer cares more about you.....or more about his/her wallet.
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net
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