Atlas Stone Lifting: Rounded Back

Training with Atlas Stones is one of  my favorite lifts in Strongman Training. Whenever someone who has either never lifted a heavy stone (bodyweight plus), or know's nothing about stone lifting sees someone pick up an atlas stone with a rounded back, they cringe. This is a normal reaction especially since we are taught not to round our back on lifts such as the Deadlift. And while the stone lift closely resembles a deadlift, a rounded back is a part of the stone lifting technique. In order to get a solid grip on the stone with your hands and forearms, you will have to wrap your torso around the stone, this will cause the back to round. 

Strongman Training is programmed every Sunday, Wednesday and Friday at our gym. If you're interested in learning more about Stone Lifting or Strongman Training, contact me. gaitan.jesus@gmail.com 

Training Log: 1/7/20

AM Training:

4 Rounds of:

Bench Press: 10@60%
Farmers Walk-200ft(50/50x2 Drop and Pick Up  Each 50ft)
(140# Each)

PM Training:

Back Squat: 8x3 Sets(65%), 6x 2 Sets(70%)
DB Alternating Strict Press-10-15 Each Arm
DB Alt Curl-10-15 Each Arm

Training Log: 1/6/20

5  Rounds of:

Push Press: 8x3Sets /6x2 Sets(140-160#)
Neutral Grip L-Sit Pull Ups-18
Sled Push-200ft(100/100) 155-185#

-Then-

3 Rounds of:

Weighted Dips: 14(25#+Chains)
Plank-1min

Full Body Workout: Bench- Lunge- Carry

A couple times a week I like to do Full Body Workouts. An Upperbody Push Movement, a Lower Body Exercise and a Carry.

5 Rounds of:

DB Bench Press: 10-14 Reps(70#/80#) Front Rack Lunges: 12(@Bodyweight +) Farmers Walk-200ft(50/50 x2, Drop each 50ft)

Training Log: 1/5/20

AM Training:

4 Rounds of:

DB Bench-8 Reps(80#)
Swing(R)-20 (88#)
Bear Crawl-100ft(50/50)

-Then-

Front Squat: 4x4 @75%
-Then-
Back Squat: 2x6reps at 75% of Front Squat

Intermittent Fasting

Intermittent Fasting (IF) is something I've been doing daily since 2009. I started IF because of my busy schedule. I originally did the "Warrior Diet" style of fasting( 20hr Fast. 4 Hour Eating Window.) IF worked great for me because I was busy all day running the gym. During the fasting period I drank coffee( 2 cups) and ate either an apple or a banana. Once I got home I had a 4 hr window to eat my daily calories. Because I came home late I usually didn't eat many calories, which put me in a calorie deficit. Because of that I had a very low body fat percentage and because I trained and lifted at least 5 times a week I was very lean, weighing 123-125 pounds. You can see old profile pictures on my Facebook page.

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I continued this for about 3 years then wanting to gain more muscle mass I decided to changed my fasting period to 16/8 (16 hr fast, 8 hr eating window). With the 20/4 I wasn't able to eat enough calories to gain more muscle(I now weigh 130-133 lbs). I still fast in the morning because I feel great training fasted and I'm not hungry when I wake up. I now eat a late lunch and dinner(2 meals a day). This works best for my schedule. I'm not around food during the day so it's easy for me not to eat.

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I get a lot of questions about IF and whether it's a great way to lose fat. First I'd say that there are many ways to lose fat. There are many great nutrition plans, the best always being the one that you can stick to long term. I'd recommend IF for people who have a busy schedule and have a hard time eating during the day. I DO NOT recommend IF for those who work at home or who are round a break room full of snacks. It's very hard to say NO to snacking or eating during the day when you're in those situations, and lets face it, our will power isn't that strong. If you're in those situations it's probably better to meal prep and eat during the day. 

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IF isn't a magic pill. It worked for fat loss for me because I was in a calorie deficit. I could have achieved  the same results on a different nutrition plan, eating 3 or 6 meals. I choose to fast because it works with my schedule, I don't count calories and don't meal prep. 

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Listen to what Layne Norton has to say and decide if IF is something you'd like to do. If you have questions from me about my experience with IF, feel free to leave a comment or send me an email.

Training Log: 1/4/20

The weather in South Central Texas has been great lately! Cold in the mornings(30-40s) but nice and warm in the afternoons(60-70's) Decided to do my entire day's workout outdoors. I have a Pull Up Bar Station, Rusted Barbell and Metal Plates. Noting fancy or nice, but it gets the job done! Here's what I did today:

Lunch Training: Outdoor Rig

5 Rounds of:

Hang Clean & Press-10(115# Metal Plates)
L-Sit Chin Up-15

PM Training:

Heavy bag Training
3x 6 min Rounds (2 min Rest Between)

-5min Rest-

3 Mile Run

Outdoor Training: Stones, Tree Climbing, Axe Throwing

Some clips of my outdoor training. I do a variety of training outside, Axe/Knife Throwing, Tree Climbing, Stone Lifting, Trail Running. I like to stay active, so even on my "off days" away from the gym I can't help but put in some kind of work.

Training Log: 1/3/20

AM Training:

10-20-30-40-50 of:

SkiErg Cals
Row Cals
Burpees

Training Log: 1/2/20

AM Training:

100 Ring Dips
(25 wings(A) Every Break)53#

PM Training:

Back Squat: 7 Sets of 6(185-205#)

-Then-

Deadlift: 3 Sets of 8(255-265#) 2 Sets of 6(270-275#)
Neutral Grip L-Sit Pull Up: 14-18reps
Seated DB Press-12-15 Reps(35#)

Happy New Year!

Happy New Year, Everyone! 2019 is gone, 2020 is here and it's

another year filled with opportunities to make Gainzz and set PRs! Gainzz and PRs don't always have to be about weights. Set PRs in life. 

2020 will be what YOU make it. 

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If your'e wanting to get fit, lose fat, build muscle and be healthier this year, physically and mentally, then you've come to the right page. I'll be sharing information and methods to help you reach your goal(s). Be forewarned, there's no short cuts or magic pills here. You'll will have to put in work. You'll have to make changes and they won't always be comfortable, but if you want your results to last, you'll have to make sacrifices. 

2020 a new year, a new decade, let's make it what we want it to be!

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If you're in the South Central Texas area and want to train with me or at my gym, hit me up any time.

email: gaitan.jesus@gmail.com