Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.

Topics - Rollin

Pages: [1]
Workout Journals / Rollin's journey towards less weakness!
« on: November 04, 2011, 02:27:38 AM »
Starting a new journal which I plan on updating regularly.
I have an online journal  elsewhere but feel like a lunatic everytime I log something diet related & it seems I lack the ability to keep paper records as backup. :P

So I will be following a program for the big 3 powerlifting lifts over a 11 week cycle.
I have subbed in EDT for usual assistance work partly due to a few niggles I am carrying & boredom (starting again after a trip to Europe) will be interesting to see how recovery goes.

Sun 30/10

Squat PPP wk1

15min PR Zone "EDT style"

Squat 85kg paired with E-Z bar curls 30kg
5,5,5,4,4,3,3,3,3,2/37reps & 5,5,5,4,4,3,3,3,3,2/37reps

Ab wheel roll out 10

Mon 31/10

"Loading a sandbag"
-waist height rope, sb over myself under.. ~70 times 10min

Tues 1/11

Bench Press PPP wk 1

15min PR Zone
Military Press 50kg
& Hammer Grip Chins bw


Weds 2/11


Thurs 3/11


Bench Press

Sprint Intervals

30 Situps

Workout Programs / Sand bag blog
« on: August 31, 2010, 04:59:59 PM »
This site looks really informative for newbies... has video examples & the like, he also updates a facebook page. :)

Vitamins and Supplements / Glucosamine
« on: July 12, 2010, 03:01:20 AM »

So glucosamine supplementation increases insulin resistance in mice & rats.
Does anyone know of any further studies on humans?

That makes for depressing reading but left shoulder ONLY (with old injury) is really struggling with Olympic lifts. (DOM like soreness the next day)  :-\

Miscellaneous / Meat mincer
« on: July 06, 2010, 04:34:28 AM »
I am looking to purchase a meat mincer in an effort to disguise organ meats & make them a more a stable part of my diet. :P

Can anyone offer advice on meat mincer's? should i go for electric or hand operated? could i get away with something cheap or go for quality? personally i would not have a clue. :(

Exercises / The Iron - Henry Rollins
« on: April 09, 2010, 01:26:07 AM »

I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself.


When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me "garbage can" and telling me I'd be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn't run home crying, wondering why.

I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.

I hated myself all the time.

As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn't going to get pounded in the hallway between classes. Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you'll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time. I didn't think much of them either.

Then came Mr. Pepperman, my advisor. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class. Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard. Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn't even drag them to my mom's car. An attendant laughed at me as he put them on a dolly.

Monday came and I was called into Mr. P.'s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn't looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing. In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn't want to blow it. I went home that night and started right in.

Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn't know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.

Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn't say s--t to me.

It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn't want to come off the mat, it's the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn't teach you anything. That's the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.

It wasn't until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can't be as bad as that workout.

I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn't ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you're not prepared to and the Iron will teach you a little lesson in restraint and self-control.

I have never met a truly strong person who didn't have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone's shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr.Pepperman.

Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.

Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body.

Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn't see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.

I prefer to work out alone.

It enables me to concentrate on the lessons that the Iron has for me. Learning about what you're made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it's some kind of miracle if you're not insane. People have become separated from their bodies. They are no longer whole.

I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.

Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.

Recipes and meal photos / Beef Jerky
« on: September 05, 2009, 05:00:03 AM »
I have recently bought a dehydrator & the recipe for beef jerky contained within includes marinating the meat.

Am hoping for advice on marinating the meat in a Paleo friendly fashion or should i not bother with marinating at all?


Recipes and meal photos / Packed lunch thread!
« on: September 02, 2009, 06:19:37 PM »
Ive decided this forum requires a packed lunch/traveling scenory thread.

Thankfully this packed lunch tasted much better than it looks.
Contents: Blue Grenadier fillet with mushrooms & cabbage.

& lunch time scenory near Geelong!

Workout Programs / Me training!
« on: September 02, 2009, 02:38:59 AM »
Ok so i'm too lazy to keep a training journal, so this will have to do!
I hit a wall with the last split training routine & have decided to focus more on core compound strength for a while.
My amateur whole body routine which i have been performing twicw a week goe's thus!

Dips 6-8
Chin Ups 6-8
Squats 8-10
Deadlifts 6-8
Upright Rows 6-8
Go home!

One set for all exercises each attempted to positive failure (well maybe not honestly Squats so far) :D am feeling a little less "bulky" but that could just as easily be be down to imagination. ;)

Miscellaneous / Dare i mention it, alcohol..
« on: August 15, 2009, 12:36:17 AM »
Neanderthin lists wine as the "preferred" alcoholic beverage as it's closest to paleo.

Can handle watching bands but how to beat the boredom at those other places.. whats the next "best" legal drug as they say...

Rather dreading the repercussions from a social event tonight, am happily single however wine is definately a no go!
I do like to make fun of my age when out on the occasional drink & flirt but not so much it being brought up & made fun of  by young ladies while drinking wine in the opposite ;D

Vitamins and Supplements / Egg white protein shakes!
« on: July 29, 2009, 01:36:44 AM »
Ive been finding regular snacking at work really difficult, so this last week ive been cheating & introduced egg white protein powder shakes (which i can slam down while the boss isn't looking.)  ;)

The powder is flavor & additive free which is certainly preferable however not appetizing at all.

I am hoping for some suggestions to make the taste experience more appealing, obviously milk is out been mixing with water & a whole banana which is bearable..have also tried strawberries but found that combination really really disgusting.  :P

Exercises / "Natural" Bodybuilding
« on: July 09, 2009, 05:28:45 AM »
This simple philosophy is based on many obsessed experimental years toiling away at the gym, myself with mainly undiagnosed Celiac disease my training partner without.

Firstly i would suggest the simple major advantage steroid users have over natural bodybuilders is drugs to compensate for the necessary excessive training.

So it's inevitable over time bodybuilding will eventually lead to varius stages of overtraining, sometimes otherwise known as a plateau.

Most (perhaps wisely) lose interest at this stage or perhaps insanely increase the workload which is obviously the opposite from what should be done.

Like i indicated earlier overtime overtraing is inevitable but ive found the options for continued progress are a one or two week break followed by either less sets or exercises... or more rest days. 

Generally we had most success with the "one set to failure rule" per exercise.
Pick a number between you feel comfortable with (maybe 8-12 reps) if you surpass said number up the weight next time.
I must stress that for results intensity & mentality are important to failure means to failure do not stop. Forced reps/striping weight/negatives & so forth are all good, maybe even necessary for continued results... but keeping in mind that contradicting catch 22 overtraining.
Generally i recommend one or two easy warm up sets but im obviously not advocating "rules" regarding personal safety.

Anyway with one method in particular the "one set to failure rule" worked particularly well, super slow.
I gained 12-15kg in three months with a ridiculous program/increase in calories, my training partner gained 5-6kg with no change in diet.

From memory, this is some ten years ago.
Each month we allowed ourselves an extra rest/recovery day between sessions (2 day break, 3 day break etc)
Slow reps aimed at 15 seconds on the positive motion, 10 seconds on the negative. Rep range 4-6 to failure (lower reps/it's safer at this speed)
By to failure this time i mean counting to 10-20 seconds until giving up when motion can seemingly no longer be achieved. We did 20 sec but i don't think that was recommend, we where young dum nutters :)
Super slow requires machines (normally i preferred free weights, i thought it more natural.. no two reps are exactly the same) I think it impossible to do super slow training with free weights & down right dangerous.

You will find a mixed bag within the few studies that have been conducted regarding super slow.

I put this down to results being relative to the extreme pain tolerance required, no way i would have the mental strength required to gain (better than conventional training) results now.
Another factor on the plus side of super slow is it's low impact, may be well worth researching for those who have no other alternate for strength gain.

Anyway i hope this jargon is useful, especially for those suffering from a malnourishing autoimmune disease.

Oh & another simple personal rule in regards to muscle growth, soreness after one sleep (prob not eating enough). Soreness after two sleeps (prob in the ball park).

Introductions / G'day all!
« on: July 06, 2009, 03:44:55 AM »
Hello all been lurking on this site for about a week now thought it rude not to say hi!

Ive been stumbling along with the Paleo diet more or less for about four weeks now (recently more diligently with the help of this forum) & um well WOW i guess i feel like im smiling inside, am full of energy & it almost feels impossible to feel down.:)

I guess with being diagnosed a Celiac & troubles with chronic fatigue & lactose intolerance (fixed sort of with a gluten free diet) even with a very basic tv segment understanding giving Paleo a try made perfect sense.

Anyway these four weeks have been more than convincing, yay for Paleo!
Restful sleep patterns, dry skin has almost cleared up & food is tasting noticeably better! have also lost a notch around the belt although will be adhering to paleo for long term heath, not weight loss.
With that in mind i have a thirst for knowledge any "must read" literature suggestions would be great.

Being a former gym junkie (lots of small meals being the norm) the latest daily menu has been thus.

4 "meat" meals a day with side veges & a piece of fruit.
Berries being the choice fruit for breakfast & by "meat" i mean either eggs/beef/lamb/pork/kangaroo/fish etc..
All cooking done in olive oil!

At least two snacks of dried fruit & macadamia nuts/almonds.... have a slight problem with binge cravings for the dried fruit?

This board has already been very helpful however any suggestions/criticism welcome! :)

Pages: [1]