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Messages - Joe Brock

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Training Journals / Re: The Journey to become a Lioness
« on: January 24, 2014, 01:47:03 AM »
Hey Ash. :)  Good to see you.

I just swung by to see if anything was still happening around here, and noticed your name in the list of recent posts.
...and you know exactly what you need to be doing (or have at least heard it before).  The challenging part comes when it's time to do the things that we know that we need to make that changes that we wish to see.

Eating right is my personal fight as well.  I know, without a doubt, that I make poor choices in this department as well.  I can do great for days, staying true to a relatively clean high-protein diet...but then I'll have a day where I'll break down and eat 5 Chicago-style hotdogs, and have a milkshake with them.

As far as what's best for fat loss: it's a mixture of conditioning and strength that I've had the best luck with.  That being said, you can STILL out-eat a rigorous training program.  I'm walking proof, as I am still inching towards the #235 mark while training hard 5-6 days a week.  In my case, this is intentional because it's the class I want to compete in.  I don't see that being a desire of yours.

Quick rundown:
1). Strength Train, it's good for you.  Do some aerobics too, but allow yourself the time to adjust to transitioning back into your routine.
2). Eat less breads, and get your lean protein up.  It's far too low.  Eggs aren't very expensive.  Eat more eggs and fish.
3). Sugars aren't helping, and you don't need me to lecture you about Pepsi.
4). It's lifestyle changes that actually make the biggest difference over time.  So many people "rubber-band" from doing exactly the right thing to doing exactly the wrong thing, because as they start to approach a goal, they let themselves stop working so hard to achieve it, and they fall back off of the wagon.  If you can start hitting those big ones such as "today, I'm not going to have a soda."  You'll slowly stack up a workable change in your life that will be reflected in how you feel.  This leads to normally doing a much better job of making your changes stick.

Diet / Re: Weight loss from diet
« on: March 21, 2013, 08:58:16 PM »
You have to eat at a caloric deficit to lose weight.

Calories out > Calories in = lose weight.

Slowly taper down the calories until you start to see changes.  Drastic changes are a bad idea, and eating WAY too little will actually slow down the process.

Diet / Re: I need a diet
« on: February 20, 2013, 02:54:56 PM »
Wow!!!  You have actually managed to Necro a thread that's over a year old.

Please check the dates before replying to a thread...especially if you don't have something of great significance to add.  :-\

Gorilla PK / Re: Saftey First
« on: February 17, 2013, 10:04:49 AM »
Don't forget your glutes, as those factor into your jump, I just forget how.

For clarity:  The reason that squats are preferred for training leg strength is the carry-over into the "glutes" (and actually the entire posterior chain.)  When you bend forward, the posterior chain is what brings you back to an upright posture.  Do it fast, and it becomes a jump.  Up to a point, there is a significant relationship between posterior chain/leg strength and jumping ability.

Best of luck in training.

Training Journals / Re: Breaking the Boundaries (Criticism Welcome)
« on: February 17, 2013, 09:53:58 AM »
When you say, "Lay-out" dips...these are like a suspended push-up?  I'm not sure I know what you mean with this terminology.

I imagine that you are suspending your feet and using dip bars, but I would love some clarification.  Also, interesting system you have to track your goals.  Why do you feel that your "diamond" goals are impossible?  Some (such as the pull-ups and dips) are not balanced when compared to the others (push-ups.)  I don't think that you should write them off as un-doable yet. ;)

Keep at it.

Welcome! / Re: They say you only get welcomed once :)
« on: February 04, 2013, 01:10:27 PM »
Welcome to APK Mike.  Cut that fast food and soda.  ;)

If you have questions, feel free to hit me up.

Welcome! / Re: New, interested, but concerned.
« on: January 25, 2013, 07:11:41 AM »
"Step it up a notch," should be taken as just that.  The progress that you'll make will be totally based on YOUR abilities and yours alone.  As long as you're pushing yourself to improve, then you've really covered the very spirit of the art.  Slow and steady, as that's the best way to progress. 

Best of luck and train hard.

Diet / Re: Cold Drinks, are bad for health.
« on: August 23, 2012, 03:40:34 PM »
Is there something wrong with posting information, nowhere did I say it was bad, I just said why some people say it can be, but I'm not saying there is a huge problem with drinking cold water. I didn't even give an opinion

What information?  The "I pulled this from a website," part?  It isn't in any reviewed study, it hasn't been studied by people who care about truth in's something that you heard somewhere.

The other day, I ran across a website that claimed that we are all the disembodied space aliens' souls trapped here.  The two discussions have exactly the same amount of supporting evidence.

The other part of this that really eats at my sanity is that the people that I generally meet who spout off things like this do "herbal cleanse" fasts, and then are eating a McDonald's Big Mac 3 weeks later.  I'm not saying that this is the case with your "cousin who is a nurse," so don't take it that way.  I'm just saying that it's nonsense.(1)

(1)Source: Life.

Diet / Re: Cold Drinks, are bad for health.
« on: August 22, 2012, 08:31:16 PM »
Then, drink more cold water...

I'm always amazed at the new-found "answers" to health.  Exactly how many calories are expended heating up this cold water?  I can assure you it's not enough to be concerned with unless you are on the verge of total starvation anyhow.

Let's take a second to insert some common sense into this:  The primitive Inuit people of Alaska have managed just fine on a diet that is high in fats, and what I'm imagining is a pretty extreme level of cold water.  How different are you physically from them?

When someone says something that relates to "health and fitness," always take the time to think about it from a logical perspective before taking it seriously.

Training Journals / Re: Joe's Training to be a Norse god
« on: August 20, 2012, 10:42:24 AM »
Wow, I have been really busy lately.  I don't even feel like typing up what I'm doing anymore.

On that note, I've gone back to just regular old 5/3/1 BBB.  I hit my bodyweight for 4 reps on bench this morning.  I could do so much better, but I've lost my spotters to their own training for the summer, so I am not risking it.

The old composition notebook is still getting the details, and that's the only one that I truly serve.  Just know, I'm still lifting. ;)

Training Journals / Re: Tex Heuer - Fluffy to Fierce
« on: August 09, 2012, 04:51:03 PM »
I like the variation on the Sith creed. ;)

Good work on the commitment, and glad to see you getting at it.

Training Journals / Re: Joe's Training to be a Norse god
« on: August 06, 2012, 01:37:52 PM »
My New Dietician

Bench Press
#165x5, 5, 4 Rest/Pause

#90x5, 4, 3 Rest/Pause

#95x10, #105x10, 6, 4 Rest Pause

Deadlift #225x5, #265x5, #315x10

Pull-Ups #25x10, 10, 10

Rest/Pause takes a good deal of mental effort.  I'm not saying that it doesn't work, as it does seem to be pushing me into new territory of suffering.  The hardest part is the warm-up sets.  I know what's coming, and I just start to dread it.  I know that being a "lifer" is one of those things that sometimes requires knowing that regardless of what kind of results I end up with from this little run...I can't do this forever.

Training Journals / Re: Joe's Training to be a Norse god
« on: August 02, 2012, 06:10:00 AM »
and also.

BBC: #45x10, #65x5, #65x16, 11, 8 Rest/Pause
RevBBCL: @45x11, 8, 6 Rest/Pause
Squat: #135x10, #195x5, #225x5, #275x5, #315x6
SLDL: #135x12

Training Journals / Re: Joe's Training to be a Norse god
« on: August 02, 2012, 01:34:45 AM »
As much as I'm sucking at keeping up with my blog, my journal here, life, etc.  I thought that I'd throw out some thoughts for those of you that are pushing every day to be better than you were the day before.

My hombre Paul Carter just posted on his blog something that if 1/2 of us would really apply, it would help out tons.  Read it here.  (Caution, Paul uses language in an abrasive manner, so don't read if you're going to get all butt-hurt about it.)

You have to understand that those of us who do train seriously get very upset when someone comes along and starts to go on and on about what someone else does.  If you go back a few pages in my log, there was a guy who pointed out that I shouldn't be doing what I've been doing because I'd get progress doing something else.  That's a cool story, but since then, I've put #25 on my total.  That's not much, but it raises my raw numbers up to #1235.  For a guy at #195...this isn't bad.  I'm going to do what I'm going to do, and my progress is based on what I feel is best for me.  I don't care what a random comment from an anon-guy on a website says.  I am in this for the long haul.  What you do doesn't really make me any difference.  It's all about what I can do.

As you might have noticed, the last post was about 4 months ago.  If you don't get a better reply, try the facebook link.

Training Journals / Re: Joe's Training to be a Norse god
« on: July 30, 2012, 10:15:48 AM »
Viking Training

Bench Press
#165x5, 5, 2 (Rest Pause)

#90x5, 3, 2 (Rest Pause)

#105x10, 6, 4 (Rest Pause)

Pull-Ups #25 5x5


I'm about to do some cardio work.  About 45 minutes of intense work should about do it.  This template is a modified rest/pause system which I'll be doing for 3 days a week, and training conditioning 5 days a week.  This is added to the Jim Wendler's diet plan of eating real food and some protein shakes a few times a day.  It's not exactly science, but it seems to be simple enough.

Training Journals / Re: Joe's Training to be a Norse god
« on: July 30, 2012, 02:50:21 AM »
Ironically, I can't delete the above comment...even though I police these on GenFit all of the time.

I swear, these are going to be the death of me.

Training Journals / Re: Joe's Training to be a Norse god
« on: July 23, 2012, 10:00:23 AM »

Had to go see my surgeon today, so it was a short day.

400 m 1:19
Chins 3x10
Bench #45x10, #135x5, #155x3, #175x5

Peace is a lie, there is only passion.
Through passion, I gain strength.
Through strength, I gain power.
Through power, I gain victory.
Through victory, my chains are broken.
The Force shall free me.-The Sith Creed

Training Journals / Re: Joe's Training to be a Norse god
« on: July 17, 2012, 06:36:04 AM »
I have the POWER!

Last 2 Days:
50 pull-ups in 5 sets
Bench Press: #45x20, #125x5, #145x5, #165x7, #105x5x10
Squats: #45x10, #135x5, #195x5, #225x5, #255x20

Yes, I did a widowmaker with #255.  Hellz yhea.

Training Journals / Re: Joe's Training to be a Norse god
« on: July 11, 2012, 09:52:20 PM »
I'm performing them with one arm extended out and gripping a towel.  It's a hard thing to measure.  I've considered using a pulley system, and will perhaps in the near future so that it will be easier to measure.

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