#FITISM: Whats In Your Blender? Ep1 by Chris Green (@Knsocial)

What’s In Your Blender?

Water & Ice
Acai Berry Juice
EAS Pro Science FINISH recovery shake (Strawberry flavored)
Greek Yogurt
Smart Balance Rich Roasted Peanut Butter
Flax Seeds

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#ChocolateWeek Dark Chocolate is Good For You! Here’s Why….


A Harvard study found that eating a small square of dark chocolate daily can help lower blood pressure for people with hypertension.The study analyzed 24 chocolate studies involving 1,106 people. It found that dark chocolate, the kind that contains at least 50 to 70 percent cocoa, lowered blood pressure in all participants, but most notably in those with hypertension. Eric Ding of Harvard Medical School and Brigham and Women’s Hospital, a coauthor of the study, says researchers also found that chocolate increased insulin sensitivity, good for lowering diabetes risk.

Dark chocolate also appears to affect cholesterol. The Harvard researchers found some evidence for a small decrease in LDL (bad) cholesterol and a significant increase in HDL (good) cholesterol. Triglycerides, however, were unchanged.

As the researchers write, there is “rather strong evidence” that cocoa consumption improves several important cardiovascular risk factors “and likely reduces the risk of cardiovascular disease.”

Read the entire article here

Hardcore Philosophy: Mike Mentzer


First off a special shout out to @54SDRoss from twitter…I posted this at your request my friend!

On my never ending quest to find the fast, most gut wrenching and sweat inducing ways to muscle utopia, I often bump into guys who make you rip up your workout plan and start from scratch. Now in the fitness world, opinions are like glute-holes, everyones got ’em! But it’s not that often you bump into a guy like Mike Mentzer. His philosophy on life & muscle building was so profound, I had to copy and paste for you guys to see.

Quantity vs. Quality of Effort

Where does one launch an investigation aimed at discovering the type of effort responsible for stimulating growth? The most likely place to start is by looking at one of the more readily observed qualities of the things that exists in reality; namely, quantity. The growth stimulus cannot be directly related to quantity of exercise effort or bodybuilders would see better and better results for every additional hour they spent training. Continue reading

9/26/2011 Workout Journal


So today I started my day by watching Rany Hambod scream as Jay Culter did a grueling back workout (FST-7 DVD). What makes it special is that I am starting a 3 month program where I will be working out (No partner) to burn up the remaining fat from my body and add muscle as I go. I have no specific number goals. My goal has a look to it so the mirror, no the scale will be my judgment.

I have decided to split the one body part into two workouts daily in order to really hit the muscle fibers hardcore. I didn’t read this program anywhere so if it works, it will be my formula, however I did borrow Hambods 7 sets on the last exercise concept, which I find amazing. There is a lot of science to the WHY DO THIS! I advise you read it before trying it. Its always good to know WHY you are doing something before actually doing it.

9/26/2011

Chest Day A.M.

Warm up
Treadmill 15 minutes HIIT Training (1minute sprints)

AB Training
Declined Crunches 4 sets of 10-12 reps
Weighted Machine Crunches 4 sets of 10-12 reps
Hanging Leg Raises 4 sets of 10-12 reps

Smith Machine Incline Press – 4 sets of 10-12 reps
Pec Deck Machine – 4 sets of 10-12 reps
Flat Dumbbell Bench Press – 3 sets of 10-12 reps
Incline Dumbbell Fly – 3 sets of 10-12 reps
Flat Barbell Bench Press – 3 sets of 10-12 reps
Cable Crossover – 7 sets of 10 reps

Chest Day P.M.

Warm up
Treadmill 15 minutes HIIT Training (1 minute sprints)

Calves Training
Seated Calf Raises 4 sets of 10-12 reps
Standing Calf Raises 4 sets of 10-12 reps
Donkey Calf Raises 4 sets of 10-12 reps

Incline Dumbbell Press – 4 sets of 8 reps
Hammer Strength Chest Press – 4 sets of 8 reps
Flat Dumbbell Fly – 3 sets of 8 reps
Low Cable Crossover – 3 sets of 8 reps
Dips – 4 sets of 8 reps