Tag: deload

• Strength Adaptation! How I Am Built! Part 2

  In my previous blog, I introduced to you the concept of time & how, if given no restraint, I can go for an indefinite amount of time, simply due to all the energy I’m naturally shooting out. This part will show how I am putting that extra energy to use.

  Throughout the month of May, my training consisted of Week 1 being 1 rep per set w/the weight increased 10%. This was to gauge my current potential in the event of a powerlifting meet.

  Week 2 consisted 3 reps/set with complementing exercises of the major muscle lifts involved. For example, it’s a Bench Press day — throw in the Overhead/Arnold Press, Tricep Extensions/Pulldowns, Deltoid Lateral Raises & Rear Fly, just to cover the spectrum of Pecs, Triceps, Anterior Delt, Rear Delt w/a sprinkle of Traps. Deadlift day? Complement with Barbell/Hang/Dumbbell Rows, Lat PullDowns & Bicep/Hammer Curls to cover your Lats, Traps, Hamstrings, Biceps & Forearms. The Squat? If you want to fine tune that booty, toss in some Barbell Hip Thrusts. Add in some Leg Extensions, Leg Curls & then bring it back full circle w/Goblet Squats. This way you’re covering the spectrum of legs needed in Glutes, Quads, Hams.

  Week 3 had me tackling 5 reps/set. At this point, not only my muscles but my nervous system is being informed that I’m gradually gonna be put through hell. Let me include that if you’re doing a PPL routine (Push Pull Legs), I recommend keeping your Pull and Leg days with your Push day in between. The reason for this is b/c you don’t want the wear from Leg day bleeding into your Deadlift on Pull day. You also don’t want the wear from your Deadlifts bleeding into your Squat on Leg day.

  Week 4, I go back to 1 rep/set as a means to see how I have progressed. Week 1, which was more to gauge my start, Bench was 225, Squat was 245, Deadlift was 245. Week 2 (3 reps/set) Bench dropped to 205, my Squat remained the same number but my Deadlift jumped to 265 despite the increase of volume. Week 3 suddenly saw my Bench jump back up to 225 while my Deadlift & Squat held steady. So Week 4? My Bench held steady but then my Deadlift hit 275 & my Squat 265.

  Apparently my body responds quicker on Legs and Back than Chest but it was great to see these improvements over just a month. I’m currently under a different block for the month of June but with the Week 4 being the same as May. The key reason for this is to give full attention to those 3 major lifts on that specific week in the 4 week block.

  Stay strong!

  Ron Gunz

  06/21/2019

  adaptation, cpt, deload, enhancement, Fitness, GTO, gunz, Health, nasm, performance, personal, personaltrainer, pes, power, ron, rongunz, specialist, stability, strength, trainer

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• Deload Incoming! More Production Under Way!

  It’s late and it’s slow. Thankfully, in the midst of accomplishing some tasks, I’ve taken time to write this. These next few months will be very testing for me on a multiplanar level.

  I managed to knock out the Week 3 of the workout program I designed for myself back in December. The good news was that most of it was doable with the intensity and load I prepared. The bad news is that some of the rust from recovering from the cornea abrasion did affect my lifting strength and endurance. Thankfully, this week is the Deload of the program so I get to give more attention to the stability and endurance aspects.

  This past week I’ve started to put the Firebutt #1 paperback in motion for Amazon. Once it’s approved and good to go, you’ll know about it via social media.

  I managed to do some mixing for the Gunz Crew album and I have to say that so far, the energy and spirit of the music is different from my previous work but as I have done in the past, all music will be done in 432hz. The reason is simple — the vibration of the sounds isn’t as rigid or stiff and has more flow, which is the main thing I’ve learned through comparing it with normal 440hz tuning.

  This has also been a very difficult week for me on a mindset aspect. For those whom aren’t familiar, while my thing has been my weight loss over the years, I also deal with eczema and depression, a double whammy of sorts for me. When eczema shows up via colder weather, my face flakes up, I can barely look myself in the mirror and just wanna hide from everyone. When depression hits, whether due to frustrations coming from current happenings, things not translating as planned or thinking too much on disappointments that like to remind me of them through other experiences, I also tend to hide, not want to speak to anyone and that inexplicable sense of hopelessness just takes over with no mercy. It’s equivalent to a malevolent witch hexing your heart and lungs with knives grafted from your own blood and bones. Then it just disappears out of nowhere, as though bored with torturing me.

  Once the spell passed, I focused on my Performance Enhancement studies and from there, I started to really dial in and see where my weaknesses are in my programming and why I am having such an imbalance in composition development with my body. It turns out that some body parts have been positioned into hypertrophy while others are within parameters of power, strength development or stabilization, all the while my ambition is bringing equilibrium among all parts overall in order to avoid structural, movement or energetic imbalance.

  As far as nutrition goes, I’ve shifted my macros into 60/20/20, given that due to my job, as well as my training, carbs are a must. I have also noticed my body having weight fluctuations again from 251.5-260, partially due to my feeding schedule being very wild, hence the importance of intermittent fasting.The body sometimes needs a timeout.

  I have also resumed some writing for Firebutt #2. The chapter I’m currently writing still has humor but is definitely taking a darker direction, given the focus it has on its destinated character.

   

  Until next time,

   

  Ron Gunz

  01/27/2019

  album, blog, deload, depression, eczema, Firebutt, Fitness, gunzcrew, Health, intermittentfasting, Life, Music, Nutrition, paperback, personaltraining, program, rongunz, socialmedia, training, wellness, workout, Writing

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• Being able to See! Building back to the Process!

  I hope everyone had a wonderful Christmas, Chanukah, New Years and Three Kings Day. Mine were pretty quiet but I enjoyed them because of that. It’s that time of “New Year New Me” shenanigans and making resolution lists so long that it’ll make Chris Jericho’s List spin…and only for a good 5% of those things to be accomplished. This is why I’m more of the mentality of a New Day — because every day is new and gets old and dies with a new one on the way. I like to approach every day with some goals and in this way, once the year is done, you see what has been accomplished.

  As for my eye — well, it is the weaker eye but I can definitely see through it. As for light sensitivity, I squint no different than my left and thus now I’m wondering if I’m still light sensitive or the sun in Florida is just straight up strong at this time of year, even when the weather is between 50 and 70 in one day.

  As a result, in regards to training, I’ve been able to go through restabilizing in my training at the gym and this week is a deload week. Given how my body is responding, it seems like I can continue the program I had set for myself early last month.

  As for nutrition, everyone knows I love peanut butter. Alas the issue is how fatty it can be and lately I ran into powdered peanut butter and Lord Jesus am I overjoyed. Making my own peanut butter is the fix I needed. I also started noticing a big nutritional difference. Usually, peanut butter is higher on fat with touches of protein and carbs but in the case of powdered peanut butter, of which all you do is add water and maybe a dab of your favorite salt, it’s mostly protein, with some carbs and very little fat and it’s…clear to see why. When you look at the ingredients of your usual peanut butter, they add molasses (sugar) and palm/vegetable/soybean oil, two ingredients of which you don’t really need at all and thus powdered peanut butter will be a mainstay for me along with the fact that you can also make a smoothie out of it too.

  Lastly, I wanted to give you a heads up about upcoming artwork coming up. You’ll see tidbits of it on Instagram, just keep an eye as I’ll have some of it on my merch via redbubble.

   

  Until next time Gunz Crew,

   

  Ron Gunz

  01/09/2019

  Art, artwork, chanukah, chrisjericho, Christmas, deload, Fitness, Health, instagram, kwanzaa, Life, merch, newday, newyear, newyearnewme, Nutrition, peanutbutter, recovery, redbubble, resolution, rongunz, stabilization, strength, thelist, threekingsday, weightlifting, xmas, y2j

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