Diet and trainning, concise statement.

I thought I could finally post something short, too the point, and with relevance to people who hopefully will be directed towards reading this. I apologize for my more technical readers for how blunt this will be.
So your done with your workout? What do you eat? -Let's take a step back for a moment, because we eed to recognize that whatever goes into your system after your workout isn't the most important meal. We should be looking at this as a mass of actions albeit, food that enters your mouth.
Protien: We need protein to rebuild. Some of the most important aspects of our bodies are built upon proteins. Our interest is the muscles. optimal recovery comes from eating lots of protein. The "experts" say 1g of protein per lbs of body mass. Admittedly, I have -no- idea where this number comes from. It's just what is out there consistently. however, in the words of Atomic dog: Starting breaking 250g's of protein, and magic will happen.
How? If it needed to be killed in order to reach your plate, than it will have protein. Meat, poultry, eggs are your best bet. So put some extra turkey on your sandwich, get some extra chicken or servings of meat. 20 g's is about equal to the size of a deck of cards of pure meat/chicken. this will help you count.
If you aren't drinking protein shakes than I do not even know why you are bothering reading this, cause you're wasting your time even more now. -Drink em, put em down, plug your nose up if you dint like it. Fuck it put honey in it if you have to. Just get em down.

Carbohydrate: Among some important things your body needs in order to recovery, and do other crazy shit we don't care about too much. Carb's have a complex past and even more confusing focus now. eat them -don't eat them- which ones to eat? Lets break this down simply: First you should determine how many servings you really need of carbs a day (efficient for caloric intact, since protien lacks sufficient calories on its own). When I was throwing I weight about 245-250 and was eating about 8 servings of carbs a day. thats about 2 each meal, with a snack. Typically I would eat potateo's with breakfast and a bowl of cereal (among my protein). Lunch would be a sandwich, so 2 slices of break was a single serving. and whatever else was around. So on and so forth. I rarely would eat rice or pasta as my serving. I kept to whole grain fancy breads, yogurts, cereal, or sometimes the buns on burgers were left on. This is were I deemed my need calorie intake.
The real Carb that should be taken in, as much as possible, are your dark greens. These are the life savers for the diet of meat, meat, with some meat and bread on the side. Pile a few handfuls of baby spinach, green peppers, and whatever else is around (avoid lettuce, it sucks) and chow down. If you need dressing then I am sure I will make fun of you. Just stick with oil and vinegar if your too uptight about it. This will input the necessary fiber that we need to not seem completely un healthy to anyon who doesnt care much about looking food naked.
Fruits: Eat them, one apple, a banana, whatever berries you can if you can get em. if you don't eat fruit its about as bad as not drinking protein at this point.

There are the essentials for a proper diet, laid out hopefully simply. Eat alot of protein and as many greens as possible. Supplement this with limited carbs, mainly aim for post workout meals (right after your workout, and other meals that follow that) since they are more useful then rather at any other time.

The essential "why" usually comes up when people are taught or corrected on how to eat. And the best explanation is along the lines of: To get better. Getting better should be the goal of participating in a sport. And if so, to follow that goal several steps need to be taken into consideration. Technique, strength, and recovery are 3 main things in which need improving to get better. Better technique, get stronger and recovery better. Luckily we kill 2 birds with one stone by eating the right diet, not only are we enhancing our recovery but we are helping our bodies get stronger by eating more protein! A beautiful relationship exists between eatings protein and getting stronger, and its very simple, unlike anything going on currently in the tabloids. Eat more, get stronger, get recovered!
So, do these things and you will surely be ahead of the game when it comes time to compare notes on who is improving and who isnt. Remember we must lay a sturdy foundation to build upon. such a foundation cannot be built if certain details like diet and recovery are being ignored.
-GFH

Why do you warm up?

There are probably several really fundamental reason why we warm up, a lot have to do with some nuero musclular systematic things. Some have to do with blood flow in your muscles. Some may have to do with sparking up your Central nervous system, or "waking that up". There are all sorts of reasons. Some "regular" people would just say -so we dont pull muscles, so we dont get hurt.
I warm up so my work out doesnt suck. So lets build off of that. Because as GFHer's go, we want the most of our workouts, we want them to be productive, efficient, and well... not shitty.
Here is an example:
My workout was push lower, so I am going into the gym ready to do 8x3. My aim is not to max or go crazy, but the heavier I can go with the weight still feeling light is fucking ideal. So I want that. We all want that. But when its crowded and its 7 am I dont always think straight, I am caught off guard. So I rack the bar onto my back with 225 and rep out 5 or 8 times, something like that. Trying to get he blood flowing. I have a paper to write ina few hours and I'm thinking about finals coming up. Im distracted and neglect the fact that I really dont have time to do a proper warm up.
And it showed.
I put 315 on the bar ready to slam 3 reps off the box grunt and get it over with so I can put some man weight on. And it just doesnt happen.... at all. I do the 3 resp and I'm tight, not sweaty, yawning, and distracted. I'm desperately trying to get some sort of a warm up but nothing really seems to help. It sucks, and the feeling is mutual between me and gravity. Gravity wants to do its thing and I want to resist it. but today my friends, gravity got the best of me.
Day 2. Pull workout.
Time to shine, dead lift time right? I swore 405 never felt fucking lighter. What happened btween that monday and tuesday? A warm up. Day 2 I went into the gym, got on the stupid tredmill in front of the news I iether dont care about or dont under stand. ANd ran my 5 or 6 minutes fast slow fast slow fast slow fast slow untill i get sick of watching stupid TV. I'm breathing heavy and sweating. My final put on the treadmill is a full out sprint for 15 seconds. WAKE THAT CNS UP, get it going, crack it up do whatever it takes, its literally the backbone of our work outs. So I take Charle Fransis' advice and do so. I feel wonderful. I take it a step further, as I usually do, and warm up my gluts and abs thoroughly. Spend extra time on these things, all the whileworking through some really light stuff on dead, 135 185 225 275 a few times each, really get it cranking. When I am ready to start my sets at 355 I wait 3 minutes to catch my breath, recharge ATP (yeah buddy) drink water and chalk up. I pulled like a mother fucker that day and the difference is my warm up.
So now Why do we warm up? We warm up becuase we want the most and best out of our workouts. Lift heavy get stronger. So how do we properly warm up?
There are tons of ways to acutally warm up. I am sure everyone has thier own philophy. In the interest of my time in the weight room I make it as simple as possible.
tread mill walk/job for total 5-6 minutes.
GHR 10 reps
Decline abs 10 reps.
Rack on a starting weight for bench/squat/dead (Usually 135, the universal warm up weight) x5 times.
repeat GHR and abs steps.
Repeat starting weight.
Repeat GHR and abs steps.
I work my way up with my starting weights like I mentioned above, all while working in the GHR and abs. Sometimes push ups and things along those lines. For example, when I squat I usually do some good mourning with 135. Blood flow, get sweaty. If you arent sweating by the time you start your lift, chances are its too cold in the weight room, or you're not warmed up enough.
A lot of variations of this can be done. Like jump rope and jog on the basket ball court. Or skip and job and move your arms around. There are tons of different ways to get your blood flowing. But after we do this, there is the icing on the cake, which every fat kid wants. And if you're lifting heavy you certainly a fat kid at some point, is making sure your Central nervous system is fully awake. We need to maximize the communication between our brains and our muscles. Because all movement starts at the brain that needs to be awake. And we do this by "stimulating" our CNS. A few that I really like to do is a full out sprint at the end of my treadmill scheme for 15 seconds. If space is limited, standing vertical jumps in repetition are great. If there is some gym access, standing broad jumps a few 3x3 or something like that is good. Essentially a movement that will spark your brain to wake up, because benching 135 5 times before we throw on 225 really isnt going to get your brain ready to accommodate such a weight.
I see some guys gettin in there, stretching their arms out, moving them around with a 5lb plate and jumping into thier monday chest and tri routine, cuase to them its just another day in the gym.
When I'm racking on 45lb plate's onto the bar in the AM I'm thinking about being another fuckin day at the zoo, so I gear up and get the fuck ready to go.
In summary, it is important to properly warm up so we get the most out of our workouts. For some out there it may change the way you lift completely, becuase you never knew you had that kind of strength in you, all because you weren't allow your CNS to wake up, or not enough blood flow to your pecs to support that measly 185. But now you can! Just warm the fuck UP!
-GFH

Things you should have in your locker

After some careful analysis of many people and stupid things I see in the weight room, I've realized that there needs to be some standard set for those who do not know any better. here is my personal thinking in equipment/clothing/ "stuff" one needs in thier locker to effectivly train in the gym.
-But first things first. If you do not have a locker -GET ONE! It would be very difficult to defend to me as to why you do not have a locker. Its everything you need to get your lift on WHERE you get your lift on! Too many times I've forgetten essentaials (listed below) for an effective workout.

1. A pair of shoes* that are not the one worn to get to the gym. that is to say: buy a pair of cross trainers to work out in! Some shoe's just dont give the look of looking like you know what the fuck you are doing. Airwalks is a good example, converse, and dare I say -timberline boots. Fuckin sucks, but I have seen it before. A simple pair of cross trainers will get you through your warm up and all of your lifts. Keep your feet comfortable and your body in the right positions when lifting, starting with your feet.

2. A water bottle. If you do not carry opne with you everywhere you go like myself, then have something to drink water out of. Now, not everyone likes to do this for some reason the invonvience of traveling to the water fountain -where ever it may be- is all to alluring for some people. Dodging bicepers, the guy throwing punches into the thin air, and mirror hogs isnt my cup of tea by trying to get to the water fountian, just have your bottle! Some use it as a "rest" by going over the fountain. which leds me into my next point

3. A wrist watch. If you arent timing your rest, you're taking too much of it. who the fuck needs to walk ALL the way to the water fountain and back between lateral shoulders raises!! -15 seconds and GO! Gez.

4. Spandex under garments. I know you think it's cool to sport smiley face boxers, and I'm sure the girl who isnt blowing you loves them too, but when I'm knocking a 500lb leg press (assitance work!!) and you bend over, I rather not notice you are potentially chaffing the shit out of your dong. Guys, keep it all together and get a pair of spandex. Nothing moves with you quite like it. If your squating, box jumps, sprinting, you gotta have something thats just like another layer of skin. I've seen guys complain thier underwear was too "un fit" during thier squat. I mean come on!

5. Chalk. Its cheap, its easy to carry around, and its damn vital if you're slipping on the bar. My deadlifts become twice as enjoyable if I am not wiping my sweaty hands on my mesh/synthetic shorts not doing SHIT for drying them up. Chalk will change the way you grip a heavy bar.

6. Caffine pills. If your over 18 and not a steady meth user, Caff pills are vital. I am hitting the weights heavy in the AM and I want to be damn as hell as awake I can get at 7-730 when that bar is getting loaded up. And for the smart ones who use it sparingly, take it as you need it. Sluggish day or a damn ass heavy day.

7. Protien powder. There really is no need that I can see for people to have thier shake around with them when in the gym. Go down to your locker after the lift, and make a damn shake. I take my 5 lb bags and split them up into ziplock bags to have protien in the various places I spend time in. (this also means you shuold have a shaker.)

8. Straps. Lifting straps are great, for similar reasons that chalk is great. the two used in conjunction will be a sure fire way to look badass in the gym. but you know what isnt bad ass? wearing your straps for pushing movments// when you dont need them. So please, for the power lifters sake -Do not wear your straps around like its part of your outfit. Use as needed. (I.e not while benching).

* Cross trainers are good to have especially for the warm up. But this doesnt give you an excuse to ask why I take my shoes off while lifting squats/deads. Ask some one who cares.
That pretty much wraps up the essentials of any locker. I did this based on things I see a lot in the weight room and it figures to me that most people just dont take the time to put it all together and make it easy on themselves.
Eat plently of turkey and cranberry
-GFH

No more conventional squats!?!?

YES! That is correct according to Mike Boyle! Here is the scoop. Mike boyle as this 5 minute presentation online, that is part of a large DVD installment. The link portrays that this Mike Boyle has been saying NO to the regular good old conventional squat that we t-men, meat heads-gym rats, and other not fucking terrible idiots know we should be doing. Of course, Before I go any further, here is the link to the five minute video:
http://www.functionalstrengthcoach3.com/squats.html
Watch it? Good. -Lets discuss why we should know this is stupid.
First off, in the list above the video it goes on that Mike Boyle says no to squats and states that we should watch the video to see WHY we should no longer squat. Unfortunately for these people, I -like may others, am actually educated as a scientist and understand how to apply the scientific method, Mike Boyle on the other hand..... Not so much.
Notice in the video it is never actually explained why I should not be squatting. He says squat is a back ex cerise not a lower body exercise. and that is just about all that is addressed about squatting. He goes on and on about just people with some weight on their backs -Field a good question and pulls of some statistical bullshit.
God damn. Let us re examine this. If one is going to make a statement like "I no longer thing we should use benching as a chest exercise!" I fully expect a great follow up as to why I should only consider my bench excerise as a triceps workout instead of pecs. Instead, Boyle presents some "back calculations" that don't quite match up with peoples squatting performance. Therefore, there is no fucking reason supplied to me as to why I shouldn't fucking be squatting.
To a lot of people a surprise might slip up as to a general statement of do not do squats any more! -I was not. The only thing that surprised me about this video is that he called out the t-nation crowd in the beginning, which got me interested. Only to be brutally turned down when he started bringing up the calculations for one legged squats into regular back squats. I really wish we could put a rest to these things and go old school and just write our shit down and go back o it in 5 weeks to see if we got any fucking stronger.
So far, Mike Boyle should just be sorry that such a video is presented with a crowd, such as myself, who do something else besides shoot juice drink beer and try to pick up make up bogged down whores. Cause every damn tool on the planet will "click here" to see further reason why whatever the fuck he's (maybe she?) doing in the gym is backed up by some crack pot.

Anyway, Mike Boyle sometimes brings these things out "to get people thinking". Which I fully respect. I want people to re evaluate why we squat. So I say go to www.t-nation.com and type in SQUAT and by all means read away. You will surely go insane from all the information out there as to why I want to put 500 damn pound on my back whenever I so much as wanna grow a pound of muscle. Its just something us GFH ma-fa's gotta do.
If reading isn't your thing, which it probably isnt because the illitercy rate among people who go to the gym is drastically increasing with the usage of Winstrol-V, then check out this hilarious link which sums up my life and many others. But towards the middle lists a plethora of reasons why we squat. Mostly for the hormonal response we get when a spinal load is applied. Our bodies basically respond with "grow" -which is a recipe for looking good naked.
http://www.youtube.com/watch?v=nppzGV1U8y8

My last point may not round out a totally coherent argument, but there is no need to do so in my opinion, really just trying to point out some meager detials. What is so conventional about a back squat anyway? Last time I checked kicking off your shoes, putting a box under you and slapping some plates and bending a bar was the odd-ball thing to do in a gym judging by all the stares I get. If somebody wants to see something "non-conventional" than lets put that bar on our clavicle for some front squats ass-to-floor or man-the-fuck-up and zercher squat until your elbows are bruised up from your loaded bar. Furthering this point, why not ditch the pussy pad, learn to grip the bar properly, and start training like you really mean it. -If you can think of something to replace a "conventional" squat -something that puts a shit ton of weight on my spine so I feel like my legs are useless afterwards -please enlighten me. As for now, I'll stick to my heavy back squats before you catch me one leg squatting with a weight vest and dumbbells.
-GFH

Here is the split

Decided to post my total split, with obvious variations from assistance work. And each week the order of push/pull swtiches.

Push
Sqaut 8x3
Bench 5x5
Lunges/heel elevated lunges/toe to heel lunges/one legged squats 5x6-8
Tri's 6x6 (usually pull downs with rope or diamond push ups

Pull
Axial deadlifts / straight bar deadlifts 8x3
Chest sup. Rows 5x5-7
GHR/ 45 back raises 5x8 (ish?)
Lat pull downs/ pull ups 5x5-7
Abs/bi's super set of whatever 6x6

On the second push day I switch my bench first and make that 8x3, and I usuall do either Zercher's or front squats for my first lower work out on the push day. Zerchers when there are complete assholes in thier so I make them want to cry with thier tiny ankles. And front squats if there is some else back squatting like an asshole so I load up what thier back squating for my front squat, for the win.
Also note that these are not crazy workouts, I havnt gone to failure. Its like this every single week, usually the same stuff. Just pack on weigh if its feeling easy that particular day. And I really focus on ym form. Bench: Push of the ground, really use my lats and ham's and pull the bar apart extend my elbows out and open up my chest better. Squat: driving those hips at the right time, focuing on my spinal alignment and bar placement, keeping it real tight with my close grip on the bar. and been pushing my stance out as wide as the rack will allow me to (shoes of, of course!) and sticking that ass out for all the moe's there to enjoy. Deads are a two fold process. With the axial dead bar I am just really trying to get comfortable with it, since it doesnt really allow room for a wide stance. its about two inchse to narrow for my comfortable stance. So thats awkward to say the least. ON top of that I work on hip drive to the top with a real powerful glute finish (squeeze dat ass baba!) and take nice pause at the bottom for a full rep. everything else is really just what I can get done in the time that I have.
Back to basics like I mentioned earlier. Trying to reequalibrate my body into working hard again, I was pussy footing around too much my first few weeks here and I gotten substantially weaker from an unexplained testicle injury over the summer (more on that some other time). So my process will be slow. My next phase of training will be much heavier work oriented, maybe more powerful movements (?) and more focus on quick cardiovasular work between heavy days.
-GFH

The scowl

Why is there that terrible feeling in the pit of your mind when you just had a crappy lift? Walking away from the gym dreading your protien shake thinking "It's not even worth it -I didnt do much of anything". For instance: Trying to feel "warmed up" but you just never get there. Constant yawning for the am lift. Legs are heavy and dragging. That ache in your bad shoulder refused to subside. A pit in your stomach like you need to shit, but you did before you headed to the gym! And maybe its just a sorry excuse for just not wanting to be there, which unfortunatly I know I can relate to. Becuase this brings me to an important concept: Less is more. However much this applies to the gym rat as I am myself now, I do not know. Though I do understand that there are times when you really do just need to cut it. But for the ahtletes I help allocate, I have developed the theory of "I barely know how to make the call when I shouldnt lift, which means you certainly cannot make that call. So load that fucking bar up!"
And so continues the cycle, becuase I begin to run the posibilities in my mind, whether its worth doing more or if I should just go. Weight every option untilll eventually a compromise is reached.
If it isnt clear yet, obviously this is what happened to me this mourning. And there are about 7 or 8 things I can attribute this feeling to, all of which I wrote about before were applicable, and maybe some more. But none the less -I had to come to come compromise with what to do with the lift.
8x5 squats @225 on 45 seconds.
10x5 bench @165 on 25 seconds -slow, controlled reps (pull the bar apart!)
LEAVE!
Unfortunatly a lift like this doesnt reap the amount of respect it could very well do. And there are a couple of points that justify such a statement. BUT
I want to talk about the scowl, becuase I was fucking burning a hole through this god damn ILS ma fa today and he certainly had no problem returning the favor. Thus, he most approperatly judged me as weak and foolhearted with my short appearnce in the gym, apparently easy sets on squat / bench, and he did catch me checking out my calves in the mirror (still sore from raises on tuesday). So I recieved a scowl. Which is what I call it. and I am sure other people have names for it. It is the look you give somone when you know you're better than them, do something wrong, are complete tools bags, or possibly befuddled as to what they are doing. I give this look constantly, between sets I can barely keep my eyes to myself, always scanning the floor of the gym. Seeing who is there checking poeple out trying t get a feel of whats going on. Maybe, after a hard set, looking around for some sort of sign of victory to keep me going on another set. Never the less - I have given this look a many a times. But today I was on the recieving end of such a look, and from such an asshole! Huge chest, decently shaped arms skinny legs and a cut off sleeveless shirt, chinstrap and red hair. Arg, I didnt deserve such a look. But maybe it was just in return to my stare becuase of his ILS or his constant constatn non stop looking at himself, I just couldnt bare to not spare him from my (hopefully) painful scowl.
I just cannot give sombody respect when they are half an inch away from the mirror and pumping thier biceps up with half reps.
Finally I end on this:
There are specific times, for many reasons, why one should call thier workout short. Somtimes we are just having an off day. There is no weakness calling it short, there is nothing to compromise. In fact you are doing your body a favor. though there probably isnt any quanitifiable number to attribute to this fact BUT i would say that if you think you need ot call a workout more than 3 times a month, then you're probably just a pussy looking for an exucse. So suck it up when you can -pop caff- slap your face -drink more water, warm up your abs and glutes better and then get back to it. If that doesnt work, well then you have my permission to leave.
-GFH

Training and ACE trainers

Monday and good mounrings. what a combo. I decided not to do deadlifts for the sake of time, get in and get out cuase I am rushing to make my 9 am class.
Whenever I do Good mounrings I somtimes find myself fantasizing about the ACE certified -thumb-up-my-ass good for nothing comming over to me and correcting my "squat" form. This was enhanced from the sticky note ontop of the dreadful mirror infront of the power rack that read "Look here" I have overwhelming suspicions it was him who put it there for assholes who cannot keep thier spines aligned when squating there 135. Anyway, as he walks over to set up his -from the floor pin presses with his notebook, water, and jumprope (and smug look of "I'll help you out cuase I study this stuff") on the power rack next to me (thanks god for set 7!) This is when that scenario plays through my head, and of course I enjoy it very much. Partly due to what was on my back to soon be lifted in quite an awkward way, was signficantly more than what he had on for pin presses.

Currently my trainning is what has been said by t-nation authors as "back to basics" except I took it a step even more basic and made the already basic outline and split it to push pull.
The idea is to not go nuts, avoid eating chalk, slamming walls, yelling, fighting, painfully waiting for ATP to build back up. Instead, lift fast, lift moderate weight, high volume and concentrate of forms. I like this becuase It allows me to do some rather different movements that I wouldnt normally attempt on, lets say, a push day; like zerchers squats.
A typical push day (today) would look like this:
Bench 8x3 (4 sets fast, 4 sets slow) @ 205 on 35 seconds rest
Front squats 5x 6-7 @ 155 on 30 seconds
DB bench 5x6 @70lbs on 15 seconds
Clave raises (i know I know! it was early...) 5x6-7 @ 230 on 20 seconds rest
Dips 5x6-7 @body weight on 15 seconds rest

Note here that the rest times are pretty low in coordinace with how complicated the movements gets. and the generally high volume and meduim weight amounts of each workout. Also the weight were not "built" up to what is written. A sufficent warm up with some specfic things thrown in there to complete it prempted the workout and the weights shown are what was used for each set. The article says that once it starts to feel easy -change it. And thus on day 16 of this workout I have changed my weight very little. Point being, its not to get hugley strong or massively cut up, but I see it as being a way to built upon what you know, work with it, and get better at certain movements.
Granted my extensive experiances doing the wrong things for a long time, and the right things for a generally short amount of time I have certainly had my chance to learn movements. But take my bench into consideration. Not once have i ever concentrated so much on accelerating towards my body (eek!) and "pulling the bar apart" to recruit my pecs faster (better?). 205 never felt so -good-. Yes its easy but it is hard to say a movement ever feels good.
This trainning will last for about another 25 days or so, and works great for my current schedule with school. After this I have some ideas of what I will being doing, but will be abandoning the "not going crazy" idea.
-GFH

First post

This is my first post. My plan is to use this page in coalescence with the unofficial Oneonta state track and field website. Mainly I will try to keep a weekly (daily?) update on my current training, training advice, life as a graduate student, and owning a 6 lb mini-pincsher. Hopefully I will also be able to dive into technical subjects by requests or on my own merit.