I often run/jog/walk the Lost Bluff trail here in my hometown. It is a very challenging trail to run. One that requires you to be alert, as there are many dangers like sleep hills, and descents, exposed tree roots to trip on, and if its in the summer, sweltering heat.

The trail claims to be 2.2 miles through rigorous terrain, I find it to be 1.62 miles using gps.

I ran this trail at around 1 p.m. when the heat was a blistering 102F and heat index of 113F.

When I was done I could ring out my tank top and get a half a cup of sweat from it.

If you want to test your stamina, endurance, and cardio, you will want to give this trail a try. Once you get it down pat, your only competition will be that of your stop watch as you try and beat your last time. My best time was 23 minutes. I average about 26 minutes.

In the video below, I take you with me on my jog, using a pair of mini dvr sunglasses that I purchased online.

So that it would not be completely boring, I threw in some still shots of the trail and some extra footage taken by the dvr sunglasses.

All of this was shot using the dvr sunglasses, the music was obtained from royaltyfreemusic.com and all of it was edited on an iMac using iMovie.

This is a large video, about 26 minutes in length so I had to break it down into two parts due to the limitations of YouTube.

Sorry for all the shake, it is on my head and I was jogging after all. Hopefully the music and still shots and sometimes video scenes that do not shake, will help you tolerate it and watch it all the way to the end.

Part One.

Part Two

A lot of you don’t even know who Joe Manganiello is but I can bet that you want to look like him. He is who the ladies dream about after watching True Blood.

It takes a lot of work to get the body pictured above. He tells us how he does it, and if you are as dedicated as he is, maybe you too can pull it off.

Did he have a trainer?
Yes he used Hugh Jackman’s trainer who helped to train Hugh during X-Men.

His workout.
He says that a year ago he was 240 pounds and would always squat and bench as heavy as he could. Now what he needed to do was carve and sculpt the clay that he had already made.

He does a six day a week program with two workouts per day. He does the cardio in the morning, then he does weight training later in the day.

He starts his day doing cardio on an empty stomach. He does 45 minutes of cardio, not at break neck speed but at a good, even fat-burning heart rate of 125-155 beats per minute.
After that he enjoys breakfast which usually consists of oatmeal, or maybe an egg white omelet with some sausage, and he adds a couple of scoops of whey protein to water to wash it all down with.

He does way too many things to keep it mixed up so I will not post it all here. Muscle confusion equals progress, he says. Intensity, Variety, and Brutality. He does high reps with little to no rest. One example he gives us is that say he is doing Chest and Biceps day. He  will do a set of presses, do a set of flyes, and immediately do a drop set for biceps.

He’ll do 15 reps of each exercise for 4 sets. alternating between wide and close grip flyes with no rest in between. Then he will move onto doing incline bench and throw in some rope curls, before moving on to machine curls. He only weight trains for 1 hour then he is done.

ABP: Always Be Pumping.
When he is on the road shooting True Blood, he does circuit style resistance training in his trailer. He uses 25 pound hand weights, a push up stand where he pumps out 500-600 push-ups of varying grips, a Bosu ball and elastic bands for biceps. If he’s shooting a scene shirtless, he takes weights to the set and performs reps in between takes.

Diet is key

He is big on the low carbohydrate lifestyle. The only carbs he eats is the oatmeal in the morning after his cardio workout. Other than that, no breads, no sugars, no carbs throughout the rest of the day. “Its really all about getting in good clean forms of protein and fibrous vegetables” he says. He does eat fruit, but protein is the bulk of his diet, whether its salmon or good clean buffalo meat, that’s his favorite. He also eats lots of egg whites and whey protein throughout the day.

This is why I do not have a body like his. I can not be that strict on my diet. I do not have the will power. Maybe some of you out there can. If you can, gemme one more rep!

Stay pumped!

Hey everyone! I’ve got another success story for you that shows how hard work can pay off.

From time to time I like to find a real life true success story from in the gym and post it on the website. For about a year now I have watched this young guy get thicker and thicker in the gym. It has not quite been a year since I first met him yet, but in the short time I have gotten to know him, he has really shown some improvement in the gym.

Here is his story…

My name is Mason Colby Palazzolo, I born on September 1, 1990 in Grenada, Ms. I was born normal until I was 5 months old. I was really sick so my parents rushed me to the hospital and see the doctor. He recommend medicine that I needed to cure my sickness however, he gave me the wrong medicine and it has caused my hearing loss (side effects of the medicine). My Parents were very angry at him and wanted to sue him, so in the court..he had to pay the fine of $42,000. Since I was three years old, its been very difficult to talk, because I can not hear anything. My parents wanted to find something to help me to hear again. So, we headed to Memphis, TN. They have surgery operation for deaf people. Now, after the surgery..I have a machine called Cochlear Implant, its where they put a magnet inside of my head and I have this machine to wear on my head thats stuck to the magnet to hear. I was really blessed that I have great parents to help me hear again. I really love them to death. With the cochlear implant that I wear everyday, I slowly build my speech and hearing every day of my life.

In my high school years, it was very difficult to make friends. People make fun of my hearing, speech….etc. It lowers my self esteem, but I had to do my best to finish 4 years of school. When I graduated, I was very happy because I didn’t have to go through that again! After I was done with high school, I had nothing to do. I had no friends, no job….I was a really lazy person. I stayed at home all day long to play videos games, watch TV..etc. It really makes me angry a lot. I saw my classmates at high school, they really have great life, jobs, pretty girlfriends….its just really makes me so mad because those classmate used to make fun of me. So, I found a gym, Snap fitness in my local town because I wanted to release my anger.

When I worked out at my gym, I had no idea what to do. I had no previous experience to build muscle, exercise…etc. There owner of the gym helped me out. He taught me how to lift, how to eat right, and everything I needed to know. After I learned about gym and researching, I was completed addicted to the gym, because I always have anger issues and the gym helps me focus my anger on the weights. I watched my body grow rapidly every day. I was very happy. It has helped build my self esteem. I was always mad before I started working out at the gym but after I started  working out in the gym, I became a happier person. It really is amazing feeling you get from a goot workout at the gym.

Since I am an ectomorph (a.k.a hard gainers) my metabolism went through the roof, I could eat everything I can find and not gain on muscle, weight or fat. Before I joined the gym, I weighed around 119-121 LBS at the age of 18-19. I had a lot of people tell me I should go eat some more meat or put some meat in your bones! Well, honestly, I love meat. I eat it everyday. In fact, I eat it a lot, I just cant gain weight from it! It was my cursed metabolism takes over. Some people said I am blessed to have fast metabolism but I do not like it because I cant gain muscle and it was very hard. Since, I have fast metabolism. The personal trainer at my local gym told me that I should focus on compound exercise only, like the squat, dead-lifts, bench press…etc. no machine weights or smith machines. I focused on 8-10 reps of 3-4 sets really HEAVY. So, in that way I could gain more muscle mass.

It was very hard but it was well worth it. My diet is very balanced. My diet is in high in protein, high in carbs, moderate fats. I eat every 2-3 hrs to satisfy my hunger, to keep my energy up high, so I can work out very hard. After 5-7 months of working out hard with successful diet. I have gained 22 lbs! Went from 121 to 144 lbs in just only 7 months! i was very surprised because i though i would be 121 for rest of my life lol. Some people thought I was on the juice (steroids), just because I gained muscle rapidly. This doesn’t always mean that you are on steroids. It just takes a lot of dedication, hard work, will power, and patience.

I am also pretty short, 5’7-5’8 tall. So being short actually helps get muscle faster. I might have good genetics but who knows? I was very happy with the results I got and am still getting! Its helped my get self esteem back! I made great friends, had girlfriends and even a job! I love gym, its my passion. It changed my life. If u have similar problems like I have, you should do what I did. I guaranteed you will love it.

DIET

Meal 1: Pro/Carb 8:00am
8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal
50g protein / 54g carbs / 5g fat

Meal 2: Pro/Fat 10:00am
Lean Ground Beef, 50g Cottage Cheese, green veggies
35g protein / 2g carbs / 20g fat

Meal 3: Pro/Carb 12:00pm
2 x Chicken Breast, 1 and a half cup Brown Rice
42g protein / 84g carbs / 3g Fat

Meal 4: Pro/Fat 2:00pm
2 Medium Cans of Tuna , Veggies
28g protein / 6g carbs / 10g Fat

Meal 5: PPWO 5.00pm
Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
24g protein / 70g carbs / 3g fat

Workout: 7:00pm

Meal 6: PWO Right After Training
2 Scoops Whey Protein / 80g of Dextrose
45g protein / 80g carbs / 0g fat

Meal 7: Pro/Fat 8-8:15pm
Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
24g protein / 5g carbs / 18g fat

Meal 8: Before Bed 10:00pm
3 Scoops of Casein Protein, 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat

Before Picture.

After Picture

Good job Mase! One More Rep! Stay focused and keep reaching your goals.

If you have a success story and would like it to be published on this site to help motivate other, please contact us.

This is a video of my friend doing some leg pressing in the gym. He made such a funny face after doing 15 reps, I asked him to get back at it and let me record it. I was hoping to see that funny stressed monkey face again, but didn’t.

Superman Doing Legs from Mitch Costilow on Vimeo.

Today in #bodybuilding on IRC on #efnet , a good friend found a very valid video about how diet sodas actually make you can weight.

If you don’t know what IRC is, it’s Internet relay chat, and in that channel (#bodybuilding) we discuss all things diet and exercise.

The video that was posted was about 9 minutes long and very informative.

I’ve been trying to explain this to people for years. Now it’s put into an easy to understand simple video.

The video covers the acidity and alkalinity of several foods and drinks and how your body struggles to maintain an internal balance.

Some things not covered in the video are facts about the artificial sweeteners used in the diet sodas that also do harm to your system.

Did you know that aspartame turns to formaldehyde in your body? Why put your liver through such hell?

I’ve covered that before on this site, feel free to look for it, or email me for a link.

Check put the video link below.

Ok boys and girls… ready for more? No? C’mon summer is just getting started. I am sure you have seen some good results so far from what we’ve been doing, so lets keep it up. Gotta keep if different.

Day 1  Back

• Chin ups  3 sets of failure
• Lat pulldowns 1×20,1×18,1×15,3×12
• Seated cable rows 5×8
• Bent over dumbbell rows 3×15
• Reverse grip pulldowns 4×8
• Close grip pulldowns 3×10
• Wide grip rows (machine) 2×20

Day 2 Chest

• Incline barbell press 1×15,1×12,1×10,3×8
• Incline dumbbell press 4×10
• Chest press 1×15,1×12,2×10
• Decline bench press 3×8
• Dumbbell bench flyes 1×20,1×15,2×12
• Push ups 2 x failure

Day 3 Legs

• Leg extensions 4×12
• Leg curls 4×12
• Squats 3×15
• Leg press 1×25,1×20,2×18,2×15
• Calf raises 4×10

Day 4 Shoulders

• Side lateral raises 1×15,2×12,3×10
• Dumbbell shoulder press 1×15,2×12,3×10
• Front raises 3×15
• Upright rows 4×8
• Reverse flyes 3×12
• Barbell shrugs 4×10

Day 5 Bi’s and tri’s

• Rope extensions 4×18
• Dumbbell curls 4×15
• Skull crushers 4×8
• Barbell curls 4×8
• Close grip bench 3×10
• Hammer curls 3×10
• dumbbell extension 2×12
• machine curls 2×12

Go as heavy as you can but keep good form
One minute rest between sets

Why do some of you gym rats try and lift beyond your means is beyond my realm of thinking.

I see it all the time, guys grunting and killing themselves and for what? I can understand breaking new personal records and pushing through boundaries, but seriously guys and gals, whats the point in lifting weight that you cant handle?

Please, for everyone’s sake including your own. Leave your ego at in the car, hell leave it at home.
Lift WITHIN your means never beyond it. That’s how you get hurt.

If you care not to heed my warning, you could end up like this douche bag.

BEFORE

AFTER

I’ll take reps over weight any day.

He is at it again! Synthol Dickhead has taken synthol to new levels of stupid!

Are you ready for another workout?
We have to  keep it different, because with change comes results!
You gotta RISK IT to get the BISCUIT!

So I guess you have seen our other workouts…  workout part1 , workout part2, and even workout part3 where we started doing the super sets.

Workout 1 was a general workout, and workout 2 was another general workout focused on lower reps for size building, then came workout 3 at the start of spring break where we focused on cutting down the fat, adding more cardio and super sets.

Now with workout 4 we removed the super sets and increased the rep counts. This will burn even more calories and tone you up making you harder for summer. If you respond to higher reps, this will be your best workout yet. Keep the rest in between sets to a minimal like 40 seconds, rest about 3 mins when changing exercises.

If you want change, you gotta be thirsty for it. Stay thirsty my friends!

Chest and Triceps

• Incline Barbell 4×12
• Bench Press 4×15
• Incline Dumbbell 3×15
• Machine Dips 4×20
• Machine Flyes 3×25
• Rope Extensions 4×20
• Skull Crushers 4×12

Back and Biceps

• Lat Pulldowns 4×15
• Reverse Grip Pulldowns 3×15
• Seated Cable Rows 4×20
• Dumbbell Rows 3×12
• Chin ups 3×15
• Barbell Curls 4×15
• Preacher Curls 3×12

Legs

• Leg Extensions 3×15
• Leg Curls 3×15
• Squats 4×12
• Leg Press 5×25
• Calf Raises 3×12

Shoulders and Traps

• Machine Shoulder Press 4×15
• Side Lateral Raises 4×12
• Front Raises 3×15
• Upright Rows 4×12
• Reverse Flyes 4×15
• Barbell Shrugs 3×15

Extra Work If You Want IT
Chest and Back

• Incline Barbell 4×10
• Lat Pulldowns 4×15
• Bench Press Dumbbells 4×12
• Seated Cable Rows 3×20
• Flyes 3×15
• Wide Grip Rows 3×15

I normally don’t post videos of myself and friends working out, but when we started our chest workout we realized that one of our friends would not believe that we were doing the 95 pound dumbbells on incline. See if he doesn’t see it, he doesn’t believe it, so we decided to video it.

The workout: Incline Dumbbell Press

Warm-up 2 sets using 55 lbs for 15 reps,
1 set 80 lbs for 12 reps
1 set 85 lbs for 10 reps
1 set 90 lbs for 8 reps
1 set 95 lbs for 8 reps

I only recorded what was needed to prove what we had been saying to him in the gym.

After all this we did a super set routine.

Bench Press
Machine Flyes
Pushups

What you want to do is 5 sets of 12  as heavy as you can do it. Do the bench press, then immediately go and do the flyes, then drop down on the floor and do pushups at a standard width till failure. Wait about 90 seconds and do it again.

I usually start heavy on bench and strip for each set.

Good luck!