Radiohead - No Surprises
Wednesday, June 29, 2011
South Carolina Wins Back-To-Back National Championships
With a 5-2 win over Florida last night, South Carolina won its second straight College World Series Championship.
South Carolina (55-14) became the first team to ever go 10-0 in an NCAA tournament and their streaks of 16 NCAA tournament wins and 11 straight in the CWS are records.
As a fan of the SEC, I can say that I am happy that a team within the conference won the title. Of course the Vols were nowhere near the CWS, but I can appreciate good baseball. The Gamecocks played good baseball all season and they came through in the end. As much as I was impressed with the entire team, I was very impressed with the individual performance of starter Michael Roth.
Pitching on three days rest, the precision lefty threw 7 2/3 innings to pick up the win. Roth went 14-3 on the year with a 1.06 ERA. He isn't the hardest thrower in the world, but he knows how to pitch to batters and he had a hell of year. It was only fitting that he was the one to earn the win in the championship game.
My Journey: Return Of The Squat
The goal was never to remove squats from my training routine, but I wanted to get my quads a lot stronger before performing the barbell squat. For the past several weeks I have been busting my ass to get my quads ready to perform barbell squats correctly. In order to do this, I was working heavy weights on a squat machine at my gym as well as leg press. I now feel like I have finally gotten to the point where I can start building up my barbell squats. Today I threw five sets of five reps into my routine and I was happy with how I did. I didn't force anything and the main focus was form. I did 135x5 for one set and then 225x5 for four sets. Next week, the goal is to bump it up to 245x5 for the last three sets.
My workout today was a killer. It was my typical leg workout, but with the added bonus of barbell squats. Here is what it looked like: (note the exercises in bold are the foundation of my legs workout)
Ab Machine 3x10
Machine Squats 5x10
Barbell Squats 5x5 (main legs)
Leg Press 5x5 (main legs)
Seated Calf 5x5
Leg Extensions 3x10
Standing Leg Curls 3x10
Standing Calf Raises 3x25
Check out my Workout Tracker
Tuesday, June 28, 2011
Rosenhaus: T.O. Had Surgery In April
Contrary to some reports, receiver Terrell Owens had surgery to repair his torn ACL in April, not June.
According to ESPN, Agent Drew Rosenhaus called in to ESPN's "SportsCenter" on Tuesday to clarify the reports on Owens' injury and said the receiver had the surgery in April and will be ready to hit the football field in August.
This definitely makes a lot more sense than when it was first reported.
Monday, June 27, 2011
Former Vol Scotty Hopson Not Drafted
It came as no surprise to me that former Vols basketball player Scotty Hopson went undrafted. It was more of a surprise that Hopson decided to enter the NBA Draft after his junior year.
Hopson has steadily improved over his three years at Tennessee, which was definitely a positive. But, he is nowhere near ready to play in the NBA.
Having that fourth year under his belt and improving even more is what many Vols fans were hoping for. Instead, Hopson opted to take his talents to the NBA in what turned out to be a very questionable decision. There is no question that Hopson has talent, but it is certain that he needed to continue to grow as a basketball player by staying for his senior season.
It seems obvious to say it was a bad decision to go pro after the fact, but I really hope for his sake that he can bounce back from this and get onto a NBA roster in the near future.
Photo - AP
My Journey: Focusing on Chest
I will still be doing isolation work, but the main focus of my workouts will now be Monday - Bench Press, Wednesday - Squats, Friday - Deadlifts. Everything else is support work.
Today's workout consisted of the following:
Ab Machine 3x10
Bench Press 5x5 (main chest)
Incline Bench Press 5x5 (main chest)
Machine Pullovers 3x10
Cable Flyes 3x10
Rope Triceps Pushdowns 5x10
VBar Tricep Pushdowns 5x10
Machine Dips 5x5 (main triceps)
I seek results and when I don't get them, I switch things up.
Check out my Workout Tracker
Sunday, June 26, 2011
Sunday Morning Links
I may have forgot to add some links last week since it was father's day and all, but the good news it that I remembered this week. Here is what I found interesting this week:
It is believed alcohol and speed contributed to this unfortunate incident. I will always remember Ryan as being one of the more entertaining members of the Jackass group. Ryan contributed many lulz and I will always remember him for that. It has been learned that alcohol played a factor in this crash, and I hope this can be a lesson to anybody that thinks about getting behind the wheel when intoxicated. Stay safe my friends.
Robbie Robertson Interview [Consequence Of Sound]
The Band will always be one of my favorites. COS sits down with lead singer Robbie Robertson to discuss his time with The Band and his newer solo work.
It is always unfortunate when a player that is capable of breaking records gets injured.
Fried Kool-Aid anyone? It sounds like shit.
Entertainment
Jackass Star Ryan Dunn Dies From Car Crash [TMZ] It is believed alcohol and speed contributed to this unfortunate incident. I will always remember Ryan as being one of the more entertaining members of the Jackass group. Ryan contributed many lulz and I will always remember him for that. It has been learned that alcohol played a factor in this crash, and I hope this can be a lesson to anybody that thinks about getting behind the wheel when intoxicated. Stay safe my friends.
Robbie Robertson Interview [Consequence Of Sound]
The Band will always be one of my favorites. COS sits down with lead singer Robbie Robertson to discuss his time with The Band and his newer solo work.
Sports
Albert Pujols Out 4-6 Weeks With Broken Arm [Imma Let U Finish]It is always unfortunate when a player that is capable of breaking records gets injured.
Random
What Is Fried Kool-Aid? [Imma Let U Finish]Fried Kool-Aid anyone? It sounds like shit.
Saturday, June 25, 2011
Friday, June 24, 2011
My Journey: Making It Count
One of the best things I have done on my back day is starting the workout with abs and then move directly to the lower back extension machine. It not only gets my lower back pumped, but it warms it up for my heavier lifts on back day. Many people prefer abs after the workout is over, but I like starting with them. I do things a little different, but I do what works for me.
I was still feeling the effects of my Wednesday workout, but I had to work through it - no problem. The goal is to make each workout count, so there is no sense of doing a half-assed workout just because I was sore and tired. I needed to make it count, so I did.
After noticing that my biceps have basically stayed the same size and the weights haven't gone up in a while, I changed that part of the workout up a little bit. Instead of doing the typical overdone 10,8,6 set for each biceps exercise, I decided to do 5x5 for each biceps exercise. I may do that for a few weeks and see where it gets me.
We Only Live Once, So Make It Count
Check out my Workout Tracker
Thursday, June 23, 2011
Wednesday, June 22, 2011
My Journey: Blood, Sweat, Tears
After warming up on the bike for five minutes, I did my usual ab machine work to loosen up my core. After that, it was time to work. I have grown very fond the squat machine I use except for the fact that it only safely holds 14 plates, seven on each side. To make up for that I did: 270x10, 360x10, 450x10, 540x10 and 630x20. The last eight reps at 630 were painful, but I got them done.
Following the squat machine, I went directly into five sets of leg press and finished with a PR of 630 for eight reps. Fatigued isn't even a nice way to explain how I felt at this point, but there was still more to do... It was time to keep it going.
I knocked out three sets of seated calf raises, standing leg curls, leg extensions and standing calves to finish off the workout. I ran out of time, so I will have to work in shoulders/traps on Friday.
If I have learned one thing about training, it's that it is very important to visualize what you want to accomplish during your time at the gym. I like to picture what I want to do and it helps me prepare. It also gives me the drive and energy to make it happen.
I don't like failing, so I don't.
Check out my Workout Tracker
Woods Won't Play In AT&T
Tiger Woods posted the following on Twitter, ending speculation about whether or not he would be ready to return to the links for the AT&T tournament held next week.
"Doctor’s orders: sitting out the #attnational. I'll be in Philly to support the event. Feeling stronger every day, but not 100%."After Rory McIlroy's dominating performance at the U.S. Open last week, many wanted to see if Woods would return to show the youngster that he still is a dominating force in golf today. It sure has the making of being an entertaining rivalry, but it looks like we will have to wait a little longer to see the two in action together again.
Logan Morrison Rips Hanley Ramirez
The South Florida Sun-Sentinel reported Tuesday that outfielder Logan Morrison ripped into Ramirez Monday after the Florida Marlins' All-Star shortstop showed up less than a half-hour before the team was scheduled to stretch.
According to the same report, Morrison reportedly blasted Ramirez in front of the team and told him his regular lateness could be an explanation for his struggles this season. Morrison, when approached by the Sun-Sentinel, declined comment.
It was no secret that Ramirez has been struggling this season. Ramirez went into Tuesday's game hitting .200, fourth-worst in the majors and well below his career average of .306. His slugging percentage of .295 was fifth-worst, and he had just four homers and 17 RBIs in 55 games.
Frankly, I am glad that Morrison called Ramirez out. If a player is the leader or supposed to be the best player on the team, he has a duty to prove it to his teammates. He needs to work hard and earn the respect of the team. With the team struggling and Ramirez struggling, there is no excuse to show up late to workouts. That should not be tolerated and the fact that the media is talking about it, should make Ramirez wake up a little. All the talent in the world doesn't make a person a good leader, but somebody on the Marlins needed to take charge and that is just what Morrison did.
Tuesday, June 21, 2011
Monday, June 20, 2011
My Journey: Increasing Sets
Ab Machine x 3
Chest Press Machine x5
Incline Press Machine x5
Machine Pullovers x3
Tricep Rope Pressdown x5
Tricep VBar Pressdown x5
Tricep One Arm Cable Pulldowns x5
I need to shock my chest into growing. What I have been doing is working for everywhere else, but my chest is stubborn. Hopefully this will help it grow, but if not - I will keep searching. I don't settle for mediocrity, I try and be the best.
Check out my Workout Tracker
Friday, June 17, 2011
My Journey: Losing Too Fast
I weighed in this morning at 266.4 lbs, which is 3.6 lbs less than last Friday, and 1.6 lbs more than I wanted to lose. This week I am going to slightly increase my calories with the goal of being around the same weight next Friday. I do not want to lose more than 2 lbs MAX per week.
Check out my Workout Tracker
Rory McIlroy Makes U.S. Open History
Rory McIlroy became the first player in U.S. Open history to reach 13-under par. McIlroy also became the fastest player in championship history to reach double digits under par when he holed his approach for eagle at the eighth.
The Irishman finished the day with a 65 and he leads the U.S. Open with 11-under-par after two days of play. McIlroy double-bogeyed the final hole today, bringing back thoughts of the Masters a couple months ago where he had a four stroke lead only to blow it.
Sloppy finish or not, McIlroy is playing some damn good golf. With his first two rounds today and his performance pre-Sunday at the Masters, he is proving that he is a force to be reckoned with. For the first time since the Tiger Woods ordeal - golf has some excitement. Let's see how the final two rounds go for the 22-year-old, but it will take a massive meltdown to blow this lead.
Music Video of the Day: Tom Petty and The Heartbreakers - Mary Jane's Last Dance
Tom Petty And The Heartbreakers - Mary Jane's Last Dance
Thursday, June 16, 2011
Wednesday, June 15, 2011
My Journey: Simple Is Better
5:00 a.m. - alarm sounds
5:20 a.m. - out the door
5:30 a.m. - at the gym and ready to work
It's one of those things that I don't think about, I just do it. Even though, I have been doing it for a while - I still enjoy it as much as I did when I first started hitting the gym in the a.m. before work. It's hard work and it hurts, but it's worth it. As I am getting closer to my phase 1 goal of 265 lbs., it is apparent that I am doing things right this way. I have dabbled with the different fad diets and methods, but they quickly faded away with my goals. I needed something that was real. I needed something that I could stay motivated to do. So I just simplified everything. With the IIFYM method, I have been able to keep my diet in check while maintaining strength along the way. I eat what I want, just monitor how much of it I can have. It was the smartest diet move I ever made and it is starting to show.
Today's workout was good. It was intense and I felt drained when it was over. Legs day has become my best workout of the week, and that alone is remarkable considering I neglected training legs before this year. Here is today's split:
Ab Machine
Squat Machine
Seated Calf Raises
Leg Extensions
Standing Leg Curls
Leg Press
Lateral Dumbbell Raises
Dumbbell Shoulder Press
Barbell Shrugs
Standing Calf Raises
Music Video of the Day: The Decemberists - This Is Why We Fight
The Decemberists - This Is Why We Fight
Tuesday, June 14, 2011
Monday, June 13, 2011
My Journey: The Best Thing About Monday
Today, I took a little different approach for my chest/triceps workout. There were two reasons for this. First of all, my chest and shoulders are really sore from the weekend's wakeboarding sessions. Second of all, I am not seeing the results from my chest workout that I would like to see. So I used this week to prime my chest with a couple different machines and I will spend a little bit of time this week devising a new plan for Mondays. With that being said, I had a really good workout.
After weighing in at 270 lbs. last Friday, the goal will be 268 lbs. by this Friday. Two pounds is the absolute max.
I am stepping up my cardio this week, and each week it will increase. Today, I did a 30 minute run/walk workout after weight training and it was one of my best cardio sessions of the year. I walked one minute and ran two for 30 minutes. I am building my cardio stamina up, because I am definitely out of shape when it comes to jogging.
One Day At A Time
Check out my Workout Tracker
Mavs Win, NBA Season Over
The 2010-2011 NBA season was one of the most enjoyable ever for me. Not because my favorite team, the Washington Wizards finished with a 23-59 record, but because Lebron James was on the Miami Heat. Now before you bash me for being a bandwagon fan, you should know that I was happy that Lebron was on the Heat because I could now cheer for any and everybody that played the Heat.
For the first time, I was really excited to watch some games this season because I had a reason to cheer. I did not like the way Lebron left Cleveland, and I didn't like the idea of him joining Dwyane Wade and Chris Bosh to form the untouchable "Big Three".
But, after I thought about it, I realized this was actually a great thing. It made a game that was previously unexciting to me, once again exciting. The fact that I felt so bad for Cleveland fans, and that Lebron could so easily choose to join a team where he thought he could easily win a championship, gave me all the reason I needed to be intrigued. So cheering against them became an every day occurrence.
As Lebron and company started the season off slowly, I knew they we bounce back. As they cruised through the playoffs, I painfully watched. But, watching them play the Dallas Mavericks in the NBA Finals was a thing of beauty. The Mavs were my last hope to prove that Lebron couldn't make his decision work this year, and they came through. The fact that Dirk Nowitzki played better than Lebron despite having the flu and a broken finger made everything that much better.
Here's to a great season, and I will be looking forward to next year as well.
Sunday, June 12, 2011
Sunday Morning Links
Each Sunday, Knox Animal will post links to other sites and blogs that have caught our attention at some point throughout the week. Here is what we found this week:
Denver's Von Miller Gets The Best, Worst Tattoo Of All Time [6/8/2011]
It's always cool to see people's tattoos. It's even cooler to see bad tattoos on other people. [With Leather]
C'mon Home Fulmer [6/8/2011]
With University of Tennessee AD Mike Hamilton stepping down, it would be nice to get somebody in the position that has a little integrity. Former Vols football coach Philip Fulmer could be just who the Vols need to run the athletics department. [Losers With Socks]
My Morning Jacket Tears Up Fallon [6/8/2011]
We always get a little excited when MMJ makes a television appearance. First of all because they are an awesome band, but second of all they always give their all when performing - no matter where it is. Jim James and company showcased their title track from their new album - Circuital. [Consequence Of Sound]
Life And Career Advice - How To Be Paid To Drink Beer [6/4/2011]
Scooby usually offers free fitness advice, but this post on life and career really peeked my interest. Many of us are working so hard that we fail to leave time for the stuff we truly enjoy doing. Our passions may get lost in the every day norms of life. Scooby offers some advice on how to allow yourself to have some time each day to do the things you truly enjoy. [Scooby's Home Workouts]
Sports
Denver's Von Miller Gets The Best, Worst Tattoo Of All Time [6/8/2011]
It's always cool to see people's tattoos. It's even cooler to see bad tattoos on other people. [With Leather]
C'mon Home Fulmer [6/8/2011]
With University of Tennessee AD Mike Hamilton stepping down, it would be nice to get somebody in the position that has a little integrity. Former Vols football coach Philip Fulmer could be just who the Vols need to run the athletics department. [Losers With Socks]
Music
My Morning Jacket Tears Up Fallon [6/8/2011]
We always get a little excited when MMJ makes a television appearance. First of all because they are an awesome band, but second of all they always give their all when performing - no matter where it is. Jim James and company showcased their title track from their new album - Circuital. [Consequence Of Sound]
Fitness
Four Pounds And Counting [6/6/2011]
E.B. has been a follower of Knox Animal since the beginning and I have been a fan of her site since then as well. She runs a great blog, and like me has begun a weight loss journey. She is doing great and you guys should check out her site if you get a chance. [E.B. in Tennessee]
Caffeine Factor: It's Highly Beloved & Most Ingested Drug In The World & For Good Reason [2011]
Caffeine continues to be my favorite supplement. It is good pre-workout, it is good whenever I need a boost and best of all - it is cheap. As tempting as many pre-workout supplements are, caffeine does the trick. Here is some good info from a good bodybuilding and fitness site. [SimplyShredded]
Random
Four Pounds And Counting [6/6/2011]
E.B. has been a follower of Knox Animal since the beginning and I have been a fan of her site since then as well. She runs a great blog, and like me has begun a weight loss journey. She is doing great and you guys should check out her site if you get a chance. [E.B. in Tennessee]
Caffeine Factor: It's Highly Beloved & Most Ingested Drug In The World & For Good Reason [2011]
Caffeine continues to be my favorite supplement. It is good pre-workout, it is good whenever I need a boost and best of all - it is cheap. As tempting as many pre-workout supplements are, caffeine does the trick. Here is some good info from a good bodybuilding and fitness site. [SimplyShredded]
Random
Life And Career Advice - How To Be Paid To Drink Beer [6/4/2011]
Scooby usually offers free fitness advice, but this post on life and career really peeked my interest. Many of us are working so hard that we fail to leave time for the stuff we truly enjoy doing. Our passions may get lost in the every day norms of life. Scooby offers some advice on how to allow yourself to have some time each day to do the things you truly enjoy. [Scooby's Home Workouts]
Friday, June 10, 2011
My Journey: Keeping The Train On The Tracks
Staying focused is important in any important task. When I set out to start My Journey, I was going to make sure that I gave it my all. I'm not doing one of those half-ass journals that a lot of people start and don't finish. I have goals and I am going to reach them. On January 3, 2011 (Day 1), I made my phase 1 goal - 265 lbs. by my birthday, August 5. Today I weighed in at 270 lbs. With only five pounds left to reach that part of my goal, I am more focused than ever.
Today's workout was intense and that is the way I like it. With the slow dropping of weight, I have been able to maintain and improve on the majority of my lifts. That was a big part of the way I wanted to approach this journey. I didn't want to drop weight really fast, only to lose strength and be susceptible to gaining the weight right back. I wanted to take it nice and slow, losing no more than two pounds per week, with the goal 1-2. After all, it is a marathon, not a sprint.
I worked deadlifts back into my routine last week after taking them out for a couple weeks and I have decided that they will be incorporated in every week. I have performed straight leg deads on a machine my gym has and they have really hit my lower back muscles - an area that needs great improvements. Strengthening my core is a focus area and lower back is an important part of doing that.
The agenda for the weekend:
Relax
Lake
Wakeboard
Eat smart
Check out my Workout Tracker
Thursday, June 9, 2011
Wednesday, June 8, 2011
My Journey: Quitting Is Not An Option
For the second week in a row, I capped off the legs workout with shoulders/traps. Barbell Shrugs are the highlight of my three-set routine and for the second week in a row, I got 485x5. Next week the goal is 500 for at least five reps.
It's crunch time and only the strong survive...
Check out my Workout Tracker
Tuesday, June 7, 2011
Bryce Harper Blows Kiss To Pitcher
Washington Nationals prospect Bryce Harper blew a kiss to an opposing pitcher after hitting a homerun in the sixth inning of a minor league game Monday evening. It was a move that was sure to bring headlines as well as a lot of conversation.
It's a risky move to showboat in any aspect of any game. Being a former high school pitcher, I would have nailed him the next time he stepped into the batter's box to face me. There is a big difference between having fun and showing somebody up. It is a very good thing that Harper was in the minor leagues when this happened because he obviously has a lot to learn. Yes, he may be one of the most talented prospects ever, but that gives him even more reason to be humble and play the game with class.
Vols AD Mike Hamilton Has Resigned
University of Tennessee Athletics Director, Mike Hamilton, has resigned today.
This comes just days before Tennessee officials will travel to Indianapolis to appear before the NCAA's Committee on Infractions. That hearing is scheduled for Saturday, which Hamilton also is expected to attend.
Interesting....
Monday, June 6, 2011
My Journey: Day 155
Check out my Workout Tracker
Friday, June 3, 2011
My Journey: Finally A Good Back Workout
Today's Back/Biceps workout
Ab Machine
Lower Back Extension Machine
Barbell Bent Rows
Straight Leg Deadlifts (Machine)
Wide-Grip Lat Pulldowns
Long Bar Rows
Dumbbell Curls
Dumbbell Hammer Curls
20 Minutes on Treadmill
After not weighing in last week due to being away from home for holiday weekend, I weighed in today at 272.6 lbs- .2 lbs heavier than two weeks ago. I wanted to be at 270 lbs. by today so I am a little disappointed with that. However, 270 is the new number I will be chasing to be at by next Friday.
Check out my Workout Tracker
Enough With The Buster Posey Hit
There has been much talk about whether or not the Scott Cousins hit on San Francisco Giants catcher Buster Posey was intentional or not. I am here not to defend or support the play, but I am here to simply say that it is part of the game. Collisions at the plate have always been a part of the game, and they should continue to be a part of the game.
It has been beaten to death that Cousins could have avoided the collision and slid around Posey en route to the plate. The fact is that he didn't. That does not make Cousins a dirty player. It makes him a baseball player. It is unfortunate that Posey was injured on the play, but frankly the only reason we are talking about this is because he was.
When faced with the decision Cousins had, there isn't much time to react. It's a split second decision and he has been ridiculed for it. What gives anybody the right to question whether it was a wrong decision? Nobody was in Cousin's shoes at the time. He did what he thought was right at the time.
Collisions at the plate happen. Sometimes people get injured and sometimes people don't. Ask Josh Hamilton how sliding to avoid a tag at home plate worked out for him. Maybe if he decided to run over the catcher, he wouldn't have broken a bone in his arm.
Thursday, June 2, 2011
Wednesday, June 1, 2011
My Journey: Leg Destruction
With creating My Journey, I wanted to make some lifestyle changes. One of my biggest goals this year was to incorporate legs into my routine like I never have before. As we are five months into My Journey, I can honestly say that I am pleased with how my leg workouts have been going. My legs are stronger than ever before and my leg training days are my highest anticipated trips to the gym. It's amazing how things change.
As a result of working hard on leg days, my overall strength has gone up and my bodyfat has decreased. While most of that is a testament to my diet, I am a firm believer that leg strength is key to overall strength. So with each leg workout, I give it my all and leave everything on the gym floor. There is no time to waste, it's all about being the best you can be. With the mindset that if I am going to lift, I am going to lift heavy - the sky is the limit.
Check out my Workout Tracker
Shaq Retires After 19 NBA Seasons
Shaquille O'Neal announced his retirement today after 19 NBA seasons. He will almost certainly be a hall of famer and will be known as arguably one of the best centers in NBA history.
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