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Multi-Dimensional Strength Training Starts Now

My routines are a mind-fucking, physical challenge that will get you to do things you never thought your body was capable of doing, and you’ll feel a high better than any drug.

Last week, I introduced my origin story. Today’s post will show you what my fitness side is all about. I’m going to start you off with a Five-Day-Split Workout Plan of my choosing and then I’ll provide an excerpt from my Workout Handbook.

Multi-Dimensional Strength: my correct theory that will improve everything in your fitness

It’s wrong to define strength as how heavy a person can lift. Strength deserves to be a broader concept that grasps FITNESS IN ITS ENTIRETY:  heavy weights, but also lighter to middle weights, cardio, endurance, stamina, conditioning, mentality, pound-for-pound power, and more.

GreenbergRippedPic

Back in the BigBerg days, weighing-in at roughly 200lbs of saturated fat, my strength was one-dimensional: lifting heavy weights for low repetition. After a few pats on the back, nobody gave a shit that I used 5 seconds of energy to bench 300lbs for just one rep.

But today, weighing-in at roughly 160lbs of lean muscle and low body fat, I’m a professional practitioner of Multi-Dimensional Strength. I’m pound-for-pound the strongest I’ve ever been, while also able to run like hell. Most prominent lifters suck at running, and I’m proud not to be a member of that club. 

Follow my lead to become the next Hulk and know that you’re better off better at everything than good at just one thing.

Routines

Below is a sample Five-Day-Split workout plan. Do all five workouts in order, each on a different day, and then start over from the beginning. Do your best, and do what you can. This is the real deal. Perform each lift back-to-back for the specified number of rounds, resting 60-90 seconds between each round. The numbers next to each lift are the reps, given either at a range or strict number, correlating with however many rounds there are.

I cannot sit and type explanations for each lift. I assume most of you reading will understand most of the lifts, but if not, they’re easy to lookup. A rest day is okay, but do not rest two days in a row.

Five-Day-Split

 

Workout 1: Back & Triceps

  • 6 Round Circuit
    • Standing Bent Over Underhand Bar Rows: 25-30, 15-20, 12-15, 12-15, 10-12, 10-12
    • Lat Pulldown Machine 15-20, 15-20, 12-15, 12-15, 10-12, 10-12
    • Standing Bent Over Dumbbell Reverse Flies 10-15
  • 4 Round Superset:
    • Weighted Dips 10-15 (hold a dumbbell between your ankles and dip slightly below a 90-degree angle)
    • V-Up Crunches holding a Dumbbell 20
  • 4 Round Circuit:
    • Bar Reverse Skull Crushers 10, 10, 15-20, 15-20
    • Bar Close-Grip Bench Press while Holding a Straight, 45-Degree Angle Leg Lift 10-15
    • Wide V-Bar Row Machine 10-15
  • Run 4 Miles (Just get the distance and try not to walk)

 

Workout 2: Legs

  • 6 Round Superset:
    • Bar Deep Back Squats 8-15 (you better squat below 90-degrees)
    • Leg Curl Machine 8-15
  • 4 Round Circuit:
    • Bar Alternating Backwards Lunges 8-12 each leg (16-24 total)
    • Leg Extensions Machine 15, 12, 12, 10
    • Seated Calf Raise Machine 10-15
  • 3 Round Superset:
    • Kettleball Swings 20
    • Weighted Situps on Decline Bench 20-30 (hold a plate along your chest)

 

Workout 3: Shoulders & Traps

  • 6 Round Circuit:
    • Standing Bar Overhead Press 15, 12, 12, 8, 8, 15
    • Standing Dumbbell Front Raise 20, 15, 15, 10, 10, 25
    • Standing Dumbbell Shrugs 10-15
  • 4 Round Circuit:
    • Straight Bar Shrugs 10-15
    • Standing Dumbbell Side Raise 10-15
    • Standing Dumbbell Military Press 10-15, 10-15, 10-15, 25 
  • Run 3 Miles

 

Workout 4: Chest & Biceps

  • 5 Round Circuit
    • Dumbbell Incline Bench 25, 8, 8, 8, 20 (HIT YOUR CHEST)
    • Standing Dumbbell Straight Curls 20-25, 8-12, 8-12, 8-12, 20-25
    • Dumbbell Flies on a Ball 25, 8-12, 8-12, 8-12, 20
  • 5 Round Superset
    • Standing Straight Bar Close-Grip Curl 8-15
    • Dumbbell Bench lying on Ball 8-15 (HIT YOUR CHEST)
  • 5 Round Superset
    • Standing Dumbbell Hammer Curls 12-20
    • Standing Underhand Cable Flies 12-20
  • 4 Round ABS CIRCUIT
    • Lying Down Leg Lifts with Dumbbell between Ankles 20
    • Cable Crunches 20-30
    • Slow Crunches on Ball 30-50

 

Workout 5: CARDIO DAY

  • MINUMUM of 45-Minutes of Straight Cardio…..this is where I do long runs (17 miles next week). I recommend you do my version of HIIT, which is high intensity interval training by jogging and running. Do your best not to walk, because we walk enough throughout the day (like me walking to class), so why incorporate that in our workouts? 

…………….

 

Excerpt From LeanBerg’s Workout Handbook

  • PROTEIN, PROTEIN, AND PROTEIN. Gold Standard Whey is an awesome, affordable post-workout product. Drink 1-2 servings of that shit immediately after every workout.
  • PRE-WORKOUTS HELP. Many of my workouts start as early as 4:45AM. C4 is the most well know pre workout out there and has helped me get through those drowsy mornings. Also, rumor has it that Campus Protein came out with their own pre workout
    $20.00 for a Month Supply!

    $20.00 for a Month Supply!

    thats even better than C4 (had to do it lol).

  • CREATINE HELPS BUILD MUSCLE Cellucor and Muscle Pharm both do a great job with their products.  But if you don’t do your cardio while taking creatine, you’ll become a tubby, overly bloated weirdo.
  • ARM DAYS ARE FUN, but they’re easier workouts. Don’t heavily rely on them.
  • CHEST DAYS ARE REST DAYS, because working out while lying down is still resting. I’m lying down during naptime too.
  • ALL HAIL LEG WORKOUTS, but they’re also good to pair with shoulders so you can add presses to your squats, lunges, and split-squats.

 

  • SUPERSETS, CIRCUITS…OH MY GOSH! Single-set lifting is too easy. You just pick shit up and put shit back down, whereas my style produces Multi-Dimensional Strength.
  • DON’T WORRY ABOUT WEIGHT. Gains will come.  Producing gains with higher reps is indeed more difficult, but also more awarding with definition and muscles that actually pop out.
  • FOCUS MORE ON MID-HIGH REPS. Reps are Thor’s hammer in directing the body’s shape and composition. Don’t be one of those fat, 1-rep max lifters. Those guys really look like disguised donut gurus rather than physically fit.
  • INCORPORATE EVERY-GODDAMN-THING IN SOME WAY. You name it, and I do it. I had a dream that all kinds of workouts were treated equally, and now that dream is part of my reality While I just said to focus more on mid-high reps, adding in lower reps is good to mix things up or create rep pyramids.
  • LIFT EVERY SET TO FAILURE. Don’t ever stop when you can do more reps. You need full fatigue to get the best results.
  • DO YOUR CARDIO, BECAUSE LIFTING SHAPES YOUR BODY WHILE CARDIO SHAPES YOUR CONDITIONING! I’d have a lot more body fat if I did everything I do now minus the cardio. Cardio is the Holy Grail, and running is God.
  • DON’T NEGELCT YOUR ABS. Too many people say lifting works enough of their abs, but that’s false. It’s usually the people with no abs saying that. The best way is either by an abs circuit/superset or including abs within lifting circuits/supersets.

 

  • WEIGHTED ABS > CRUNCHES.  Treat your abs like you treat any normal muscle, and they’ll respond by showing more. My biceps are not going to bulge out if I do air bicep curls.
  • To have Multi-Dimensional Strength, hold tightly and grasp onto the most important formula of the day:

CONDITIONING > STRENGTH, and that’s the bottom line because LeanBerg (not Stone Cold) said so.

…………….

Going ALL IN is a commitment, so EMBRACE THIS SHIT.

I’ll see you next Wednesday when I detail stuff that I feel like detailing. I don’t know what yet, but I promise I’ll know when I know. Best of luck to anyone who begins the Five-Day-Split. Stick to it and you won’t regret it.

Do not forget where you came from, but always strive to get better! – Leanberg

Before/After

Before/After

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Brauny’s Take 6: CHEF Braun

Are you a healthy eater?

Do you cook yourself meals everyday?

Well if you do both of these, like me, then I permit you to continue reading. If not, you’re a terrible person and you don’t deserve to read any further.

I’m kidding…

This week I’m going to talk about easy and healthy recipes to make for breakfast, lunch, and dinner. Every day, I cook two meals for myself: the same breakfast and various dinners. Both meals are healthy and extremely easy to compose.

First meal of the day: breakfast. Every single morning I prepare egg whites and a piece of whole wheat or rye toast with almond butter and jelly on it. (TIP: Rye is actually preferable because there are no traces of white flour in the dough.) I follow with Greek yogurt and granola, sometimes a protein shake to top it all off. It’s a very filling breakfast and effectively sets up my metabolism for the rest of the day. When I’m in a rush, I have a bowl of puffins with a banana and Greek yogurt. It’s still very good and filling, but not my number 1 choice. Breakfast should be eaten within two hours of waking up in the morning. I usually eat breakfast between 7:30 and 8:30AM during the week, which turns into noon or 1PM on the weekends (let’s be realistic here.)

Some easy and healthy snacks for in-between meals include protein bars, shakes, fresh fruit, and my absolute favorite: hummus with pita chips or celery. Celery is great because it is comprised of nearly 98% water, but serves as a pretty filling snack. Most of these items can be taken with you as you start your day, whether you’re on your way to work or to do whatever else you unemployed losers do with yourselves.

Now on to lunch. Lunch is pretty much the same every day for me. It consists of either of the following things: A salad topped with grilled chicken, or a whole wheat/rye sandwich with tuna or chicken. Depends on the day, how I’m feeling, and what I’m in the mood for. I usually eat lunch between 11:30AM and 12:30PM. Because I eat breakfast so early, I get hungry for lunch on the earlier side. Lunch shouldn’t be that big because it’s sandwiched (pun intended!) in-between two small snacks. Keep it light and fresh. Simpler is better when it comes to lunch, but make sure there is some sort of PROTEIN present. Did you not hear me…I Love PROTEIN. Protein is important to keep you going until your next meal.

Dinner time! Dinner is my favorite meal because it’s when I get to go CRAZY! I usually eat dinner right after I work out, so I am super hungry. I love to experiment. I usually stop by Whole Foods on my way home from the gym to pick out a few key ingredients and get really creative.

Now I usually don’t release my dinner recipes to the public, but I’ll share three of my favorites here. Be thankful!

The first is an all-time favorite. It’s grilled salmon—with a sweet and spicy twist.

½ teaspoon of brown sugar

½ teaspoon of chili powder (or use cayenne pepper for even healthier choice)

a pinch of kosher salt and black pepper

Combine spices in a small bowl

Rub mixture over a 4-6 ounce salmon filet. Grill for 6-8 minutes, flipping halfway through. This is a very filling dinner, but feel free to add a few sides. I usually include sautéed veggies and some quinoa for the perfect finish. This dish is only 184 calories but it has 23 grams of protein, 6 grams of carbs, and only 1.1 grams of saturated fat (7g fat). It’s a very healthy meal for after a workout. Try it! Tell me what you think.

The next recipe is another classic: Balsamic Grilled Chicken, inspired by the balsamic steak from of my favorite restaurant, Acqua al 2 in Florence.

Start with at least 4 boneless, skinless chicken breasts.

Use 1 tablespoon of olive or canola oil,

½ teaspoon of salt,

¼ teaspoon of black pepper

For the balsamic sauce:

3 tablespoons of chopped basil

1 tablespoon of balsamic vinegar

1 tablespoon of chopped shallots

1 teaspoon of Dijon mustard

1 teaspoon of honey

¼ teaspoon of salt

¼ teaspoon of black pepper

4 tablespoons of extra virgin olive oil or canola oil

Turn on the grill or stove top before preparing the chicken, allowing adequate time for the surface to become hot. To prepare the chicken, pound it lightly. Grill the chicken for a total of 12 minutes, flipping at the halfway point. To prepare the sauce, combine all the listed ingredients in a small bowl. Whisk in the oil to mix them all, and then drip the sauce over the cooked chicken. This is a great meal that doesn’t require more than 20-25 minutes to compose. It’s packed with 40 grams of protein, 348 total calories, only 3 grams of saturated fat (19 g fat) and only 2.8 grams of carbs. This meal is also great over a salad or over quinoa or brown rice. Play around with it a little. It’s fun to be creative in the kitchen. ENJOY!

The next recipe is extremely easy. I make it all the time when I’m not in the mood to devote 25 minutes to making a meal. It’s very simple. All you will need is eggplant, portabella caps, and teriyaki sauce. Slice the eggplant into a few thin slices and marinate them in a bag filled with the teriyaki sauce and a pinch of salt and pepper. Do the same with the mushroom caps, then throw everything on the grill for 8-10 minutes. You can make a nice eggplant-portobello burger with a slice of rye or whole wheat bread. Throw some lettuce, tomatoes and onions on there to complete the burger complexion and add some sides to the mix as well. May I suggest some quinoa or veggies? It’s a quick, easy dinner that’s full of nutrients. I promise you’ll LOVE IT!

That’s all for this week.

Enjoy your meals!

Peace. Love. Protein. @CP

~@AndrewBrauny

 
2 Comments

Posted by on November 20, 2012 in The Brauny Take

 

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