Online Training Journal With Strongman Legend And Top Strength Coach Mark Philippi
I started my joint venture with Mark Philippi on March 1, 2010. I am going to go through a twelve week program with Mark and then we are going to make a DVD loaded with detailed instructional material as well as several actual workouts. That is the basic idea and I am sure it will take form as I go through the program.
I wanted first hand experience with Mark’s training methods so that I have a clear idea on what to do with the DVD and also how to market it. Moreover, it is an incredible learning experience to be able to work with an expert like Mark.
The focus of the 12-week program is going to be strength, improved physique composition, and conditioning. Mark’s wife Tracey is an expert nutritionist and is also going to weight in with her input on my nutrition program. I sent her a sample of what I eat each week and she was impressed with my diet. She was also of course surprised as not too many people (okay none!) that come through Mark’s place are on a strict vegan diet!
Tracey also took some blood samples in order to do some vitamin and mineral testing. Many people, especially athletes have major imbalances from taking a lot of supplements so it will be interesting to see where I am. Once the blood work is in we will send off the results to a company called Customvite (www.customvite.com). Customvite actually makes personalized multi-vitamins based on blood work. This is something I have always wanted to test drive and I am looking forward to getting the results back. (Note, I got the results back and was only low in one vitamin: Vitamin B5. More details on the importance of Vitamin B5 below).
This is really the future of supplementation as it allows you to zero in on what you actually need rather than following a everything in the kitchen sink approach which is all to easy to fall into.
Make sure to check out Mark's website at: Top Strength Coach and Strongman Legend Mark Philippi in Las Vegas
Here are most most recent workouts with Mark. To see my training journal from the beginning go to: http://www.mikemahler.com/journal.htm
Tuesday April 20
Exceptional workout today and this week is off to a great start. I brought my own Barbell to the gym today to test drive a few things. I have an 80lb thick bar from Ader that I prefer for overhead presses and wanted to test drive for bench pressing today as well.
We did the usual warm up and then some medicine ball throws to fire up the CNS. We started off with Barbell Military Presses today. I did a clean to get the bar in position and then did all of the reps. I prefer this than taking the bar off of the racks to start the set.
I did 1x5x130, 1x3x145, 1x3x155, 1x4x175 (PR for me with a thick barbell)
Next was the bench press with the Ader 80lb thick bar instead of a regular 45lb barbell. I did
1x5x130,lx5x170, 1x3x220, 1x3x230, 1x3x245, 1x2x260, 1x2x270, 1x2x280. Felt really good on these and I am confident that I am back up to bench pressing 300lbs. I think I could have done 300-310 today.
In between each set I did Barbell Good Mornings 1x5x135, 1x5x155, 1x5x185, 1x5x195, 1x5x205. These felt great and my hamstrings were fried afterwards.
Then close grip Bench press 2x8x220lbs
In between each set back extensions 2x10
Next up was Power Plate Pushups for time 3x60 seconds sets. Each rep was done slow and controlled with a pause on the bottom of each rep.
In between each set I did lateral raises 1x10x25s, 1x10x30s, 1x10x35s
We did some t-bar rotation presses for the core to finish off the workout
I threw in some KB snatch work to wrap up a great workout:
One-arm KB Snatch 3x10 each side (88lb bell) felt light and effortless
Monday April 19
Training with Mark just keeps on getting better every week. I had another great training session today and was paired up with UFC fighter Dale Hartt. We did lots of leg work today and upper body pulling motions
We started with the usual warm up consisting of squats, lunges and torso work. Then we moved on to hang cleans.
Barbell Hang Clean: 135x3, 155x3, 175x3, 195x3x2 (getting better at these)
Barbell Squat 135x5, 225x5, 275x2, 300x2, 320x2, 340x2 (squats felt great and I am getting much better. I should be able to do 405lbs by the end of the program)
In between each set I did Pull-ups with a two-second hang at the bottom of each rep. 4x5
The next super set was:
Barbell Lunges 4x5 each side (125lbs)
Barbell Bent-over Row 1x5x195, 3x4x237lbs (rows felt very strong!)
Next super set was:
Prowler pushes 4x25 yards (270lbs on)
Dumbbell Hammer Curls 1x5x55s, 1x5x60s, 2x5x65s
Ended the workout with one set of KB Snatch work
One-arm KB Snatch 1x10 each side (88)
Stretched out and called it a day.
To see my training journal from the beginning go to: http://www.mikemahler.com/journal.htm
I will be on Super Human Radio Tomorrow April 22 at 1pm pacific time
I will be discussing the growth of the modern day kettlebell movement and the different applications of kettlebell training. If time permits we will also talk about natural hormone optimization and my new book "Live Life Aggressively! What Self-help Gurus Should Be Telling You"
The show will air live at 1pm pacific time. You can listen to it live by going to SHOUTcast.com: you can listen on iPhone and Blackberry by downloading the FREE SHOUTcast app and searching for the Super Human Channel. You can also go to SHOUTcast.com on your computer and search for the Super Human Channel and then click the Tune In tab
Or you can go to SuperHumanRadio.com and press the play button on the Listen Live NOW player at the top of the page.
Finally if can't listen LIVE you can listen to the re-broadcast / Podcast on iTunes or any of the more popular Podcast directories or by going to the SuperHumanRadio.com site.
2. Is DHEA more useful for handling depression than Serotonin?
Looks like the answer is yes. Many like to fixate on the hormone serotonin when addressing depression but that seems to be a misguided approach. Serotonin is more of a supporting cast member rather than the main star. The main stair appears to be DHEA. DHEA is our stress management hormone. It helps keep the stress hormone in check and acts as a back up support system for testosterone in men and women.
The better your DHEA levels the better your stress management skills. The better you are at genuinely handling stress the greater your DHEA levels are. If you cannot handle stress well you will not be a happy camper.
Magnesium oil works very well to increase DHEA. Magnesium oil successfully increased my DHEA to 618.5 pg/ml (reference range 72-500 pg/ml)! Before the magnesium oil I was at 250 pg/ml so that is quite an increase. My sleep improved, workout recovery, and overall mood. I have had mild depression for as long as I can remember which I am very good at staying on top of now.
Melatonin is also very important for stress and well being and I take 5mg before bedtime every night. The magnesium oil also helps with serotonin production and numerous other benefits.
I also like meditation for stress management. However, the most important thing is doing what you love in life. If you hate your job, you will never be truly happy. This point is not even worth arguing. Next, if you are in an abusive relationship (emotional or physical) or just a boring one you can forget about feeling your best. Obviously the former has a more profound correlation than the latter.
Take charge of your life and give your body supportive nutrients to help you be your best. Fore more info on Mag Oil, go to: http://www.mikemahler.com/ magnesium.html
What should you do if you hate your job? Read this: http://www.mikemahler.com/ articles/hatejob.html
For more info on DHEA and depression, read "Lifting Depression" by Kelly Lambert, PH.D.
Support hormone production, increase energy, reduce muscle soreness, lose stomach fat, and ramp up heart health with Magnesium Oil!
One Sale: 25% off until Monday April 26! Order today
Why take transdermal magnesium oil over oral magnesium?
One very important unique component of magnesium oil is that it increases DHEA levels big time and is an overall hormone optimizer. According to Dr Carolyn Dean, author of The Magnesium Miracle “as magnesium is absorbed through the skin and underlying fatty tissues of the body it sets off many chain reactions, one of which ends in the production of DHEA.”
DHEA is a critical hormone for stress management and balancing the actions of the stress hormone cortisol. DHEA also acts as a back up reserve for testosterone production. Depleted levels of DHEA adversely affect testosterone levels.
Oral forms of magnesium do not increase DHEA levels.
Click here for more information
3. The most important and over looked mineral for optimal Testosterone production
Many people often look for complicated solutions that are costly to optimize sex hormones. Often, the solution can be simple. An example is addressing zinc deficiency. When Zinc is deficient so is natural hormone production. A zinc deficiency can also cause more conversion of testosterone into estrogen.
Key points about Zinc
Zinc helps the hormone androstendione convert into testosterone
Zinc blocks the enzyme that converts testosterone into estrogen
Zinc is a critical mineral for a healthy immune system. You will get sick much less often with optimal levels of Zinc is critical for sperm production and a healthy prostate
Cells need zinc to divide and restore when the body creates tissues
"Not getting enough zinc can lead to chronic fatigue, dermatitis, diarrhea, hypothyroidism, female infertility, impaired platelet aggregation, insulin resistance, and loss of taste or smell. It can cause reduced resistance to infection, night blindness, poor appetite, poor memory, attention deficit disorder, and reduced learning ability, and it can cause slower growth in children, slow healing of wounds, and infertility in men. Add to this list Acrodermatitis enteropathica, Alopecia, atrophy of the testes, bone loss and osteoporosis, decreased sperm count, decreased sperm motility, delayed puberty, nerve cell problems in Alzheimer's disease and Down's syndrome, and ringing in the ears.": http://ezinearticles.com/? The-Many-Benefits-Of-Zinc- Supplements&id=149361
Sources:
"the Natural testosterone plan" by Stephen Harrrod Buhner
"The perfect 10 diet" By Michael Aziz, M.D.
Pumpkin seeds a great source of zinc and I have at least 1/4 cup daily.
My favorite Zinc supplement is Zinc citrate which absorbs well without any stomach upset: http://www.vitacost.com/Nu triCology-Zinc-Citrate
start with 50mg daily with a meal
"Thanks so much for the workshop on Saturday - it was one of the best things I've paid money to attend in my whole life, and it was worth way more than $300. you are EXCELLENT. I feel very inspired! next time I attend, I will leave my 3kg baby rattle at home. while I may not be quite ready to Live Life Aggressively, I am certainly not as much of a sissy as I was last week. thank you."
- Alysia Nolan, Los Angeles, CA
Level 1 Beginner Kettlebell Workshop DVD
"Just have to say EXCELLENT DVD. I've been using kettlebells for a few years now but the breakdown you did on the exercises really helped improve my form just on the first workout. The point about how to properly rack the bells and not kill your forearms was so simple. I would instinctively do it on single arm kettlebell exercises but failed to do it on double bell exercises and couldn't figure out what I was doing differently. Again, excellent DVD. I'll have to watch it a few more times to really catch all the details."--Alex Bailey
If you are new to kettlebells or want to master the basics this is the DVD for you.
Beginner DVD Information Page
4. Vitamin B5 Pantothenic Acid is crucial for optimal sex hormone production
Vitamin B5 is one of the most important vitamins for optimal sex hormone production. It supports a vital adrenal system and helps over worked adrenals get healthy again. When you're under a lot of stress you deplete your levels of b-vitamins tremendously. This makes you more susceptible to illness, depression, fatigue, and indigestion.
Food that has B5 includes: nuts, seeds, legumes, wheat germ, whole grain products.
A supplement is inexpensive and worth adding to your regimen for nutrition insurance. If you work out hard and have a lot of stress in your life a supplement is crucial.
100-500mg per day is the range to start with. A good option for supplementation is: http://www.healthsuperstor e.com/p-nutricology-pantet hine.htm
A good B-100 vitamin is another option and a good idea to cover all of the B-vitamin bases. Vitamin B6 is important for protein synthesis and b-12 is important for energy and brain health.
5. CLA and Arachidonic acid: supplements worth skipping
CLA does nothing for fat loss and is all hype. It moves fat from the stomach to around the organs which is not what want at all. Clearly it is worth skipping and its success is a result of clever marketing.
Another example of a supplement you don't want to take is Arachidonic acid which is marketed as testosterone booster and muscle builder. While some level of AA Is necessary as we need certain amount of inflammation, most people already have too much inflammation as it is. The goal is not to get AA levels down to zero but to keep it in balance with EPA for the best of both. Enough inflammation to address injures and sickness, and tough workouts and enough anti-inflammation to restore and regenerate.
Theoretically AA could be useful for people with low levels but that is a rarity to say the least in our over indulgent Omega 6 society ;-)
6. Homemade Protein Bar Recipe: Chocolate Cashew Protein Bars
2 scoops of chocolate Sunwarrior Rice Protein
2 scoops of Pure Advantage Vanilla Pea Protein
2 tablespoons of Flaxseed powder
1 tablespoon of Ginger Powder
1 tablespoon of Pumpkin Pie Spice
2 tablespoons of Cashew Nut Butter
1 tablespoon of hempseeds
1/2 cup of almond milk
Preheat oven to 425. Mix everything in a bowl with a spoon until a thick paste forms. Divide into 4 parts, then shape into cookies. Place on cookie sheets and bake for 15 minutes.
Protein per bar is 20 grams. For the rest figure it out on your own ;-)
Kettlebell Training And Beyond
You will get stronger, lose fat, increase conditioning, optimize hormones, and ramp up mobility and flexibility. Not a possibility but a certainty. Order it right now to ensure that 2012 is your best training year ever!
Collision Course DVD Information
The Kettlebell Solution for Fat Loss and Mental Toughness
"I owe you my life. I have followed the HFT you suggested from your dvd, also cut out starches/sugar/fried foods and forced myself to eat more fruits and vegetables. By no means are my workouts and diet perfect, but I have lost 23 pounds so far, 23!!!! I am down to 222lbs and I hope to get to 170-180 by summer. I seriously can't thank you enough. You are a great man doing great things. P.S. Funny thing is I told a couple buddies about KB's and your site months ago and they laughed at me. Now they are both getting your dvd's."--Freddy Maysonet
The Key to winning the battle against fat and keeping it off is to build as much muscle as possible. Yes ladies this means you as well! Learn why with The Kettlebell Solution For Fat Loss And Mental Toughness.
Kettlebell Fat Loss DVD Information Page
Kettlebell Solution for Size and Strength
If you enjoy lifting light kettlebells and have no desire to be strong with a powerful physique, then this DVD is not for you. However, if you are ready for a new challenge with kettlebells and desire to maximize the benefits of kettlebell training, get this DVD today.
The Kettlebell Solution For Size And Strength will show how to get much stronger with kettlebells and build a muscular physique as well. This detailed DVD is for all levels and covers the basics enough for beginners and offers new challenges for experienced kettlebell lifters.
The Kettlebell Solution For Size And Strength Information Page
Kettlebell Solutions for Speed and Explosive Strength
Super comprehensive kettlebell training DVD that goes over how to build speed and explosive power in four different categories: Full body explosive power, Upper body explosive power, Lower body explosive power, and Rotational explosive power. Translation? You will be one explosive hombre after you practice the exercises on this DVD and follow the programs in the Free Kettlebell Training DVD E-book. I did not leave anything out on this DVD. Even if you do not care about getting faster and more explosive, you will love the wide variety of exercises that this kettlebell training DVD contains.
Kettlebell Solutions For Speed And Explosive Strength Information Page
Lifeline USA Kettlebells: Finally high quality USA Made kettlebells at a great price!
Lifeline USA Kettlebells
The marketplace is finally ready for a high quality USA made kettlebells at a great price. I have no doubt that you will love these kettlebells and you cannot beat the price!
