Reflections From Gold's Venice Beach

One of the few advantages of being on the road is working out in new gyms -- different equipment makes for different angles on the muscles and keeps you fresh -- never bored using the same equipment day after day.

Never is that so true than when you get to work out in one of the many famous gyms around the world.

When I am in the Dallas-Ft. Worth area, for example, I often work out at MetroFlex in Arlington, Texas -- home of Ronnie Coleman (8 time Mr. Olympia winner) and Branch Warren (2nd in last year's Mr. Olympia contest.) It is the definition of "hard core" - old equipment, heavy duty, with a lot custom-fabricated pieces just to handle the monsters who work out there. It's dirty, but motivating.

This weekend I have been able to workout in perhaps the most famous gym in the world -- Gold's in Venice Beach, California. This is the gym where Arnold Schwarzenegger, Frank Zane, and Franco Columbo, and dozens of others who brought bodybuilding out of the YMCA's and into the spotlight worked out in the 70's. While now at a different location in Venice, California, the vibe is still there and so are hundreds of photos that litter the walls of those who came before. The only photo missing under the "Mr. Olympia" section is Arnold. For some reason I don't know he asked that his picture be removed. His loss.

The gym is huge but relatively crowded in certain areas. Most cool is the "outdoor" area where there is equipment you can use outside in the sunshine -- only in southern California. Unlike the old days, Gold's Venice has not only the professional bodybuilders but regular folks who are fighting the fat battle, and all types in between. The only disturbing site was a few women who apparently had been professional bodybuilders years before but who stayed on the steroids way too long. The look is indescribable, sad, and reminds me why the natural way is way to getting in top physical condition and staying there.

We worked arms, did a half of cardio, and left. The memories will stay fresh for a while.

This morning we switched to Gold's in Redondo Beach near our hotel. I've worked out there many times before. Plenty of equipment but not a great feel, not a positive vibe, and that is what makes gyms different - that something you just can't put your finger on but you know exists. Some feel like home. Others make you feel less than welcome. At each and every one of them you can get serious, get your workout, and create some memories that you won't soon forget.

Train hard; diet harder!

Jim

Are You Ready for Summer? Here's A Way You Can Be In 16 weeks

So you want to look great this summer?

It's not easy. There are lots to tricks to the trade of leaning up. Lots of questions like how many grams of protein should I eat each day? Carbs? Vegetables? What supplements should I be taking? How do I stop my metabolism from slowing down when I cut the calories?

The answer? You have to pay attention to the key nutrition numbers.

Here's a great article on those numbers and how to achieve your conditioning goals.

Cut and paste this address into your browser:

http://fullyflexed.com/1-2-3-grow

Good luck!

Train hard; diet harder!

Jim

It's Diet AND Exercise -- You Can EAT Those Extra Calories!

Well, we're full-bore into our cutting diets now . . .

Shaving 500 calories a day out which equals about a pound a week.

I could move faster but I'd lose muscle in the process and I've spent way too much time and energy packing it on to shave it back off.

What I notice more than anything is how important the exercise is during this time.

There's the obvious -- burn more calories = lose more fat.

But there's more.

Burn more calories = eating more.

That's right. Without burning calories in the gym with the weights and the cardio, I would stay hungry.

Right now, I'm off to the gym. I've already eaten Meals 1 and 2 and that means I've already eaten 629 calories. Doesn't sound like much but my metabolic rate gives me 2000 calories today. My diet plan shaves 500 calories off that, leaving me 1500. It's 10:30 in the morning and I've already eaten over 600 of those, leaving me just 870 calories for the rest of the day!

Not enough.

Enter exercise.

At the gym, I'll knock off about 350 with my weight training, and another 350 or so with cardio.

That's 700 more calories -- that I will eat and still make my diet plan.

Getting In Shape For Summer: The 7 Week Formula

After taking off about 60 pounds between February and September, 2009, I looked in the mirror and wanted to be bigger -- not bigger as in fatter, but more muscled.

So, 3 months ago Kelly and I went on a "bulking" routine I have written about extensively in this blog.

That routine ended earlier this week.

In that 12 week period, I put on 9 pounds, going from 163 to 172 pounds.

While it would be nice to think if one works out everyday, eats clean, he or she will gain only muscle. Nice, but not true. At best, gains are divided between muscle and fat.

So, now, about 7 weeks from June 1 -- a/k/a "summertime," we're moving into our "Cutting Phase," which means to cut off whatever fat was added during the Bulking Phase and leave the added muscle.

My goal is to be at 10% body fat by June 1. I roughly calculate I need to lose about a pound a week between now and then. That means I need to have a deficit of 3500 calories per week, or 500 calories per day.

No problem. I plugged that Diet Plan into my software, DietController and off we go. By using software and a food scale, you can dial yourself in exactly where you want to be.

In the case of cutting, it gets a bit more complicated. If the body starts feeling hunger, it will go what is called "catabolic," and that means it will begin eating muscle to provide the protein it wants and needs -- not a good thing. You can easily lose the muscle you worked so hard to gain.

So, how to do we prevent going catabolic while calorie deficient?

1. We still eat 7 times a day. The meals are smaller in order to take into consideration the calorie deficit, but the body wants to know that the nutrition is there.

2. The 7th meal will not be before bed, but during the night. If the body runs out of nutrients at night, while you are asleep, it will go catabolic. To prevent that, we will take a small protein meal and put it on our night stands. I usually wake up about 2 a.m. anyway and instead of just going to the restroom, we will also eat our small meals.

3. Glutamine. An amino acid, adding this to our diet can help the body not go catabolic. The reasons are too complex to go into here, but putting a spoonful in your workout drink in the morning and in your water in the evening is easy. It is odorless, tasteless and it does the work.

4. BCAA's. Branch chain amino acids. Performs the same service as Glutamine, more or less. We take BCAA capsules in the morning and before bed.

5. Cardio. I like to eat. Extra cardio equals more food. During this cutting phase, we will do double cardio 2 - 3 days a week. It burns extra calories which means it adds calories we can eat. It also helps speed the metabolism.

6. Resistance training. We're now on a 5 day a week workout routine -- one body part per day (about 24 sets) as follows:

Monday - Legs
Tuesday - Chest/Calves
Wednesday - Back
Thursday - Shoulders/Traps
Friday - Arms/Abdominals

On Saturday, no resistance training, but double cardio. Sunday we take off.

Repeat for 7 weeks and I'll be 7 pounds lighter, almost all in the form of lost fat, leaving several pounds of muscle added during the Bulking Routine.

How long will we stay that lean? It depends on how we feel. The downside of being that lean is that you lose some strength and it is hard to put on muscle because you don't give yourself more calories than you're using. For sure a couple of months we'll stay there and perhaps through September. By October, though, if not before, we'll be back on another Bulking routine looking to add more muscle.

Bottom line: "You can't add muscle after 50 years old" is a lie, an excuse for those who want to lay around and get fat. If you want to muscle up after 50, you can. You'll have to train hard and diet harder, but the rewards are well worth it.

Transitioning From Growth to Cutting . . .

The Growth Phase of our 10 week program ended yesterday. See the entire 10 week routine which I've reproduced at the end of this blog.

We're back on one body part per day in the gym as follows:

Day 1 - Quads/Hamstrings
Day 2 - Chest/Calves
Day 3 - Back/Forearms
Day 4 - Shoulders/Traps
Day 5 - Biceps/Triceps

Through the 10 weeks from Active Recovery to Loading to Growth, our strength went up, way up, and to a lesser degree so did the body weight by intention. For example, I went from 163 to 172 during this period.

Now, we are going cut off any added fat through increasing cardio and decreasing carbs and I will get down to 10% body fat (legit) and see how much of that 9 pounds was muscle.

NOTE: Just as there was a mental barrier in gaining weight (even though that was the goal) there will now be a barrier to losing it because with some of the weight will go some of the added strength we have enjoyed.

Bottom line: You are either building or cutting -- nothing in between that I know of. If you're building, you're going to get stronger and you're going to get a little smoother, too. If you're cutting, you're going to lose some of that strength but you will cut up, get vascular, and frankly, look better. It is a trade off, plain and simple.

Before we leave our 10 week program about which I have discussed much in this blog, I have reproduced it all below. Hope you enjoy it. If you have questions, don't hesitate to ask.


Workout parameters are determined by the phase of the program you are in. There are three phases that we will be repeating over and over again.


The first week will be an “Active Recovery Phase”. In this phase you will only train with weights twice a week on a full body routine before you start the next phase which will be called the “Loading Phase”.

The “Loading Phase”, which is three weeks in duration, is going to be a high volume phase with short rest between sets. Training volume gradually increases over the course of the three weeks in order to stress the body almost to the point of overtraining.

Then the next three weeks are going to be a higher intensity/lower volume phase (heavier weights) with longer periods of rest between sets. This phase is called the “Growth Phase”, as volume is reduced but weights are increased in order to let the body catch up and super compensate (grow muscle size and strength).

The Active Recovery Phase

The Active Recovery Phase has three main functions:

•First, according to leading strength expert Tudor Bompa, Ph.D., “you are trying to adapt the anatomy of the body to the upcoming training so that you can create, or produce an injury free environment”. Essentially, your tendons and ligaments should be strong enough to support the stressful periods that will follow.

•Second, this phase is a great time to address any strength imbalance that your body might have. This is the reason why mostly dumbbell work will be used during this phase.

•Finally, this phase will act as a great time in which the body will re-charge its energy stores and allow for complete physical and mental recuperation.

The Loading Phase

During the Loading Phase the body is stressed with an increasing high volume of work that if kept for too long will eventually result in overtraining and injury. During this phase, three things will happen:

•The growth hormone output goes through the roof due to the short rest interval between sets and the high volume.

•Hypertrophy (muscle growth) occurs by the body increasing the levels of creatine, water and carbohydrates inside the muscle cell. This phenomenon is called muscle voluminization.

•The body’s recuperation capabilities are upgraded in response to the stress imposed by the increasing volume of work coupled with short rest intervals.

The Growth Phase

During the Growth Phase the body is not stressed by volume. This time the stimuli are heavy weights. If this phase would be kept for too long eventually the body would cease to stop making strength gains and you would plateau. This is the reason why you always need to go back to a Loading Phase. During this phase the following three things will happen:

•The testosterone levels go through the roof in response to the longer rest in between sets and the heavier weights.

•Hypertrophy (muscle growth) occurs by the body increasing the actual diameter of the myofiber (the muscle fiber size) through increased protein synthesis (Note: protein synthesis is creating protein strands through DNA and RNA and it takes place in the cytoplasm of the cell.)

•Since your body’s recuperation abilities were built up to the maximum by the previous phase and the volume has gone down dramatically, these extra recuperation abilities are used to increase strength and build more muscle mass. The reason the body does this is in order to be prepared for another stressful period like the one it just went through. This adaptation mechanism is the one that ensures the survival of the species.

Even if you are training for fat loss, your main goal should always be to stimulate growth. Otherwise, if you were to drastically reduce training poundage in order to perform a lot of high reps, there would be no reason for the body to keep the muscle around. Because of this, you should always train with muscle growth in mind and let the nutrition and the cardiovascular exercise take care of reducing your body fat levels.

Here is the training cycle we used:

Week 1 – Active Rest

Monday/Thursday:

Modified Compound Superset:
(Rest 1 minute after the 1st set of exercise 1 and then do the first set of exercise 2. Then rest a minute and go back to exercise 1. Continue this pattern until both exercises are done for the prescribed amount of sets).

Incline Dumbbell Bench Press 2 sets x 10 reps (1 minute rest)
One Arm Dumbbell Rows 2 sets x 10 reps (1 minute rest)

Modified Compound Superset:
Dumbbell Bench Press 2 sets x 10 reps (1 minute rest)
Pulldown to Front 2 sets x 10 reps (1 minute rest)

Modified Compound Superset:
Bent Over Lateral Raises 2 sets x 10 reps (1 minute rest)
Dumbbell Shoulder Press 2 sets x 10 reps (1 minute rest)

Modified Compound Superset:
Incline Dumbbell Curls 3 sets x 10 reps (1 minute rest)
Overhead Dumbbell Triceps Extensions 3 sets x 10 reps (1 minute rest)

Modified Compound Superset:
Dumbbell Lunges 3 sets x 10 reps (1 minute rest)
Leg Curls 3 sets x 10 reps (1 minute rest)

Squats 2 sets x 10 reps (2 minute rest)

Calf Raise 3 sets x 10 reps (2 minute rest).

Weeks 2, 3, and 4 – Loading Phase

Notes: If unable to train 6 days a week, then perform Day 1 on Monday, Day 2 on Wednesday and Day 3 on Friday.

Day 1 – Shoulders & Arms (Monday/Thursday):

Superset:
Dumbbell Shoulder Press 4 sets x 10-12 reps (30 second rest)
Bent Over Laterals 4 sets x 10-12 reps (30 second rest)

Superset:
Dumbbell Curls 4 sets x 10-12 reps (No rest)
Lying Dumbbell Triceps Extensions 4 sets x 10-12 reps (1 minute rest)

Superset:
Incline Curls 4 sets x 10-12 reps (No rest)
Overhead Dumbbell Triceps Extensions 4 sets x 10-12 reps (1 minute rest)

Superset:
Wrist Curls 3 sets x 15-30 reps (No rest)
Reverse Wrist Curls 3 sets x 15-30 reps (No rest)

On Week 3, add:

Superset:
Bent Over Laterals 3 sets x 10-12 reps (No rest)
Concentration Curls 3 sets x 10-12 reps (No rest)
Triceps Pushdowns 3 sets x 10-12 reps (1 minute rest)

On Week 4, add:

Superset:
Lateral Raises 3 sets x 10-12 reps (No rest)
Hammer Curls 3 sets x 10-12 reps (No rest)
Triceps Dips 3 sets x 10-12 reps (1 minute rest)

Day 2 – Legs (Tuesday/Friday)

Superset:
Squats 4 sets x 10-12 reps (No rest)
Lying Leg Curls 4 sets x 10-12 reps (1 minute rest)

Superset:
Wide Stance Squats 4 sets x 10-12 reps (No rest)
Standing Leg Curls 4 sets x 10-12 reps (1 minute rest)

Superset:
Adductor Machine 3 sets x12-15 reps (No rest)
Abductor Machine 3 sets x12-15 reps (No rest)

Superset:
Standing Calf Raises 4 sets x 10-12 reps (30 second rest)
Seated Calf Raises 4 sets x 15-20 reps (30 second rest)

On Week 3, add:

Superset:
Leg Extensions 3 sets x 10-12 reps (No rest)
Seated Leg Curls 3 sets x 10-12 reps (No rest)
One Legged Calf Raises with Dumbbells 3 sets x 15-20 reps (1 minute rest)

On Week 4, add:

Superset:
Leg Press 3 sets x 10-12 reps (No rest)
Dumbbell Stiff Legged Dead lifts 3 sets x 10-12 reps (No rest)
Calf Press (on Leg Press Machine) 3 sets x 15-20 reps (1 minute rest)

Day 3 – Chest & Back (Wednesday/Saturday)

Superset:
Incline Dumbbell Bench Press 4 sets x 10-12 reps (No rest)
Wide Grip Pull-up to Front (Palms facing away from you) 4 sets x 10-12 reps (1 minute rest)

Superset:
Chest Dips 4 sets x 10-12 reps (No rest)
Close Grip Pull-up (Palms facing you) 4 sets x 10-12 reps (1 minute rest)

Superset:
Dumbbell Shrugs 3 sets x 10-12 reps
External Rotations (for strengthening of the rotator cuff) 3 sets x 15-20 reps

Superset:
Leg Raises 4 sets x 25 reps (30 second rest)
Crunches 4 sets x 25 reps (30 second rest)

On Week 3, add:

Superset:
One Arm Rows 3 sets x 10-12 reps (No rest)
Dumbbell Bench Press 3 sets x 10-12 reps (No rest)
Knee-Ins 3 sets x 25 reps (1 minute rest)

On Week 4, add:

Superset:
Stiff Arm Pulldowns 3 sets x 10-12 reps (No rest)
Incline Flyes 3 sets x 10-12 reps (No rest)
Side Crunches 3 sets x 25 reps (1 minute rest)

Weeks 1, 2, & 3 – Growth Phase

Day 1 – Shoulders & Arms (Monday/Thursday)

Modified Compound Superset:
Military Press 4 sets x 10, 8, 6, 6 reps (90 second rest)
Rear Delt Rows (Performed on T-Bar Row Machine, elbows and upper arms away from torso in order to primarily stimulate the Rear Delts and not the Lats) 4 sets x 10, 8, 6, 6 reps (90 second rest)

Modified Compound Superset:
E-Z Curls 4 sets x 10, 8, 6, 6 reps (90 second rest)
Lying E-Z Triceps Extensions 4 sets x 10, 8, 6, 6 reps (90 second rest)

Modified Compound Superset:
E-Z Preacher Curls 4 sets x 10, 8, 6, 6 reps (90 second rest)
Triceps Dips 4 sets x 10, 8, 6, 6 reps (90 second rest)

Superset:
Wrist Curls 2 sets x 15-30 reps (No rest)
Reverse Wrist Curls 2 sets x 15-30 reps (No rest)

Day 2 – Legs (Tuesday/Friday)

Modified Compound Superset:
Squats 4 sets x 10, 8, 6, 6 reps (90 second rest)
Lying Leg Curls 4 sets x 10, 8, 6, 6 reps (90 second rest)

Modified Compound Superset:
Wide Stance Squats 4 sets x 10, 8, 6, 6 reps (90 second rest)
Standing Leg Curls 4 sets x 10, 8, 6, 6 reps (90 second rest)

Superset:
Adductor Machine 2 sets x 12-15 reps (No rest)
Abductor Machine 2 sets x 12-15 reps (No rest)

Superset:
Calf Press 4 sets x 8-10 reps (No rest)
Seated Calf Raises 4 sets x 15-20 reps (30 second rest)

Day 3 – Chest & Back (Wednesday/Saturday)

Modified Compound Superset:
Incline Barbell Bench Press 4 sets x 10, 8, 6, 6 reps (90 second rest)
Wide Grip Pull-up to Front (Palms facing away from you) 4 sets x 10, 8, 6, 6 reps (90 second rest)

Modified Compound Superset:
Chest Dips 4 sets x 10, 8, 6, 6 reps (90 second rest)
Close Grip Pull-up (Palms facing you) 4 sets x 10, 8, 6, 6 reps (90 second rest)

Superset:
Dumbbell Shrugs 2 sets x 10-12 reps (No Rest)
External Rotations (for strengthening of the rotator cuff) 2 sets x 15-20 reps (No Rest)

Superset:
Hanging Leg Raises 4 sets x 25 reps (No Rest)
Crunches (performed on Decline Bench) 4 sets x 25 reps (30 second rest)

Week 4 – Active Rest

Monday/Thursday

Modified Compound Superset:
(Rest 1 minute after the 1st set of exercise 1 and then do the first set of exercise 2. Then rest a minute and go back to exercise 1. Continue this pattern until both exercises are done for the prescribed amount of sets).
Incline Dumbbell Bench Press 2 sets x 10 reps (1 minute rest)
One Arm Dumbbell Rows 2 sets x 10 reps (1 minute rest)
Modified Compound Superset:
Dumbbell Bench Press 2 sets x 10 reps (1 minute rest)
Pulldown to Front 2 sets x 10 reps (1 minute rest)
Modified Compound Superset:
Bent Over Lateral Raises 2 sets x 10 reps (1 minute rest)
Dumbbell Shoulder Press 2 sets x 10 reps (1 minute rest)
Modified Compound Superset:
Incline Dumbbell Curls 3 sets x 10 reps (1 minute rest)
Overhead Dumbbell Triceps Extensions 3 sets x 10 reps (1 minute rest)
Modified Compound Superset:
Dumbbell Lunges 3 sets x 10 reps (1 minute rest)
Leg Curls 3 sets x 10 reps (1 minute rest)
Squats 2 sets x 10 reps (2 minute rest)
Calf Raise 3 sets x 10 reps (2 minute rest)
Training Routine Notes

Notice on the routine above that some exercises for body parts like forearms, traps, rotator cuff, and inner/outer thighs are still performed for high repetitions in superset fashion (one after the other with no rest in between). The reason for this is because these are auxiliary muscle groups that get enough indirect stimulation from the rest of the basic exercises. Therefore they do not need to adhere to the same cycling principles that the other muscle groups require.

In addition, notice that while we do vary the volume of exercise for Abs and Calves, we still adhere to using supersets and pretty high repetitions. This is because these type of muscles are endurance type muscles and therefore respond better to heavy weights performed for a relatively high number of repetitions. This is true of the abdominals as well. As soon as you start being able to do more repetitions for the abdominal muscles than what is recommended in the routine, feel free to start adding resistance to the movement. This will bring a quality to the muscle that is not seen on bodybuilders that do not train their abs with weights.

Train hard; diet harder!

Jim

Countdown To Our 10 Week Cutting Diet

We have one more day on the Growth Phase -- heavy weight, added calories, neurological intensity in addition to muscle breakdown. Really changing body shape.

But, and this is a big but, you can't gain muscle without gaining some fat. Because I like to have the lean look, I'm actually looking forward to the next 10 weeks of dieting that begins Thursday.

I will drop from about 14% to 10% body fat during that period. It is a 4% move. At 171 pounds today, that is about 6 - 7 pounds of fat to lose carefully over 10 weeks.

"Carefully" is the operative term. It is easy to lose weight, hard to preserve muscle during the process. I wish it was just cutting out 3,500 calories a week and losing a pound of fat. It's not.

Here's a few significant factors to consider when dieting off the last bit of fat, followed by an excellent article that discusses each of them:

1. The body adapts to reduced-calorie intake.

2. Some calories are more readily stored as bodyfat.

3. Protein protects muscle mass.

4. Hormones shift during a diet.

5. The glycemic index of foods impacts bodyfat burning.

6. Meal frequency is very important.

7. What you eat and when matters.


Here's an excellent article discussing each of these factors in detail. I highly recommend it!

http://fullyflexed.com/evolution-of-fat-loss


Train hard, diet harder!

Jim

Secret to Success? Back to Basics

We are now in the 10th week of this 10 week program -- last week of the Growth Phase. Indeed, this was our final leg routine before moving on next week to a completely new routine -- one that will supplement our cutting diet which beings on April 15 with a view to being in "summer shape" June 1. (See the end of this blog for today's workout.)

We've learned a lot during these last 10 weeks, and here are the Big 3 lessons:

1. Back to basics. If you're not doing free squats, barbell bench press, free bar dead lifts, and unassisted pull ups, you're cheating yourself. All the fancy equipment built to focus on the different body parts are NOT a substitute for the basics that are the core of every successful physique competitor's routine.

2. Heavy. Light weight is a waste of time. Regardless where you are in your development, the goal is always to build muscle. The only way to do that is to lift heavy weight, using proper form and full range of motion. We see a lot of folks in the gym who come to socialize. That's fine if you don't expect results. We see others who load on the weight and then limit the range of motion to the point it accomplishes nothing, e.g., guys who load 8 plates on each side of the leg press machine and then have a drop of about 3 or 4 inches, or cross their arms across their chest which acts both as a limit on the range of motion and allows one to use their arms to cheat the weight up. Decide what it is you want -- to assuage your ego or to get big and muscular. The former lets you cheat; the latter means you lift heavy but never so heavy that you sacrifice form and range of motion.

3. Diet. Diet, diet, and diet. We see people in various gyms who obviously come in regularly, work hard, and whose appearances never change. Why? Because they don't understand or have the discipline to control their diets -- calories, carbs, fats, and proteins -- all measured, everyday, without fail. I can spot a carb-addict from 50 feet. Always smooth, and never seem to gain any size. Bottom line? If you're eating bread, tortillas, pastries, and other processed carbohydrates as a regular part of your diet, forget it. If you drink alcohol regularly, forget it. Don't waste your time in the gym. It is not going to make any difference. Just get on an eliptical trainer and try and keep your weight under control. That is possible without being too strict on your diet. But to get buff, you must DIET, and that means for all 23 hours a day you're not in the gym.

That's the bottom line and that is not going to change. It is universal truth.

Now, today's workout which focused on HEAVY WEIGHT (the Growth Phase):

Legs

Warmup - 10 minutes on Precor eliptical trainer

Modified Compound Superset:
Squats 5 sets x 12, 10, 8, 6, 6 reps (90 second rest)
Leg Curls 4 sets x 10, 8, 6, 6 reps (90 second rest)

Modified Compound Superset:
Hack Squats 4 sets x 10, 8, 6, 6 reps (90 second rest)
Thigh extensions 4 sets x 10, 8, 6, 6 reps (90 second rest)

Superset:
Adductor Machine 4 sets x 12-15 reps (No rest)
Abductor Machine 4 sets x 12-15 reps (No rest)

Superset:
Calf Press 4 sets x 8-10 reps (No rest)
Seated Calf Raises 4 sets x 15-20 reps (30 second rest)

That's it. Have a great holiday!

Train hard; diet harder!!

Jim