Back At It!!!

Well here I am again.. Its been awhile I know, the facebook page www.facebook.com/heavyagenda has been occupying time.  Today we will update you on progress and whats happening with Heavy Agenda.  First and foremost I (Andrew Farrar) have started on a new program drawn up by Paul of Pro Physique.  Paul has given me a new nutritional guideline to follow and a new training regimen.  I have implemented the training program 100%, the nutritional part will take a little time to adjust and prep properly for.  Over the next two weeks I will be fine tuning the foods included in my daily intake and the amounts to be as accurate as possible.  My current goals involve both a reduction in body fat and an increase in strength.  This feat is not impossible it does however require a great amount of attention to detail and Pauls keen eye to monitor progress through measurements, weight, intake numbers etc.  The training is a combination of Power and Hypertrophy spread out over six days and 6 weeks  that includes HIIT cardio and mild steady state.  The last two days were spent working on upper and lower body power exercises that involve a mixture of low rep and high rep and a variety of set counts.   The first week is spent around 55% of a 5 rep max.  As time progresses I will work up from there.  Stepping back into squats and stiff leg deadlifts was taxing even at reduced weight.  The biggest thing is to focus on my form and stretching out my legs getting them ready for the week ending hypertrophy workout and the following weeks increased weight.  Tomorrow morning will be a HIIT day, another fresh start on a new routine of cardio that will be interesting.  Anyhow I hope this weekend found you healthy and ready for a new week.  My deepest condolences to the families in CT and I hope time and love helps you find peace.

Reasons

Everyone has their reasons for doing what they do day in and day out.  We go to school to prepare ourselves for the future.  We work to earn the money necessary to pay our bills and purchase the necessities. We go through the motions that for some means exercise and eating healthy, for others its fast food and the couch.
Many played sports and learned the benefits of constant exercise at an early age, as they grow older they continue with this mentality staying healthy and staying happy.  Unfortunately individuals like myself never got into these habits at a younger age, now in our thirties we find our ever expanding waist lines and clothing getting in the way of feeling better and our lives.  The t.v. threatens us with both time wasting activities and new age programs focused more on taking your money than thinning your waist. Now don't get me wrong, much can be said about P90x and other programs for all the weight loss they have contributed to around the world.  For any program to be successful you have to find and focus on your goal and the reason for that goal, here are some suggestions:

1)Quality-Your quality of life can only be better with healthier habits and weight!

2) Family- They need you to be happy healthy and a functioning part of their lives as long as possible. Think toward the future and the years of grandchildren, or focus on the now and all the great things you can do with the people in your life currently.

3)Mental-There is nothing more uplifting than pulling on a pair of pants that used to be tight and now they fall off.  Having someone you haven't seen for months tell you how great you look can turn a bad week into a fantastic one.

4)Avoid- Avoid the embarrassment of being refused from that amusement ride for your weight. Avoid the long uncomfortable flights squished in between two people.

5)Enjoy- Enjoy the time we have left both during the healthy eating, exercising and outside of it.

The best advice I can give to anyone preparing to begin an exciting and new routine of exercise and healthy eating is to start small, avoid overwhelming yourself with too many changes at once or too much exercise when your not ready.   If you have not read the early blogs posts on here, I started with  healthier eating and more water, slowly removed alcohol and quit smoking and then added exercise using p90x.  It did not take long to lose 30 lbs, but the massive amount of intensity in the programs was a little much for a beginner and I should have started slower with the treadmill or some weight training.    Avoid going overboard with your diet until you understand the basics of protein and carbs intake, unless asked to do so by a doctor.   Removing the junk food and soda from your daily regiment will have a dramatic impact on your success, you will find you can replace many sweets and drinks with healthy alternatives that satisfy your taste buds.

Okay, my day is about to start, hope everyone finds their path or is already on one, hopefully this blog can inspire a couple people to enjoy what I have enjoyed for the last few months and others have enjoyed their whole life.  It is never too late to change, you just have to make the first step!!

The beginning!

How Heavy Agenda came to be

We haven't had our introductions, we have had a few early morning play by plays.  You know my name but I haven't had the luxury of hearing yours.  Heavy Agenda came to be on a long drive home from work one evening.  You see, I spent a great portion of my life heavy and lacking the motivation to push forward in a positive manner.  On a trip home from work after losing thirty pounds I was thinking about my journey and what it had taken to get there.  Reflecting on how hard I had worked and how much was accomplished the reality of my Heavy Agenda hit me.  Immediately I went to work looking up business names, websites anything that had the heavy agenda name.  nothing.....  Wow, either this is a really stupid name or for once something was going to be fresh.  Heavy Agenda to me has many meanings.  Our day to day lives are hectic and scheduled to the max, this constant rushing around many times makes us feel like there is no time to be healthy.

P28 Flatbread , homemade sweet potato chips

Agenda # 1-  Make it simple 

Gluten free pasta

Eating healthy, losing weight and exercising, it all seems so overwhelming.  It doesn't have to be such a  struggle.  Write down all the things you normally eat in a day.  Keep track of how much time you spend sitting, driving and being sedentary.  Subtract from the diet a couple things that you know are bad and replace them with two healthy things like fruit or vegetables.  Add in half an hour of doing something active in the morning or evening or afternoon.  A walk, a fitness video, basketball. It doesnt matter just add some activity.

Agenda # 2-   Don't let the number scare you

The second meaning of Heavy Agenda is the amount of weight we carry that we want to lose.  Many times this number can seem so scary we never work toward losing it.  We lay on the couch eating rice cakes watching fitness commercials for p90x saying "I want to look like that".  Don't let the number fool you.  Everyday someone accomplishes their goal of weight loss.  They may have lost enough weight to equal your total weight.  Avoid feeling pressured, just make some changes to get the process started.  Your health and quality of life depend on it. 

Agenda #3-    Lifting weights to see greater changes

We all see images of giant bodybuilders and power lifters and think oh they must do steroids.  The truth is it doesn't matter what they do, you need to focus on you.  As your body changes and you lose weight the muscles and frame underneath really start to emerge. By adding weights and bodybuilding to your weight loss routine and lifestyle these changes become more apparent.  Adding in exercises like deadlift, squats, benchpress can really boost the bodies natural production of hormones. So my third and final Heavy Agenda is building my body through heavier weights and monster exercises that elicit the biggest change in my growth with out supplementing with synthetics.

Anyway, I wanted to give you all a little background into heavy agenda and how I look at things.  Hope you have a fantastic weekend and get that Agenda on.

The weekend!!!!!

The Weekend is Here!!

Whoot whoot,I should be ecstatic about the weekend, right?  Generally the excitement of the weekend is having enough time to get in great workouts, fire up the grill and prep the weeks food.  Today I feel ok and ready to start my day.  My typical Saturdays start with a great breakfast, downing a liter of water and warming up for a Chest workout.  Prior to the last two weeks I would consume a pre-workout drink like Muscleprime (Allmax) and get my AminoCore (Allmax) BCAA (branch chain amino acids) and Carbohydrate (Vitargo) sources mixed up and ready for the session. I had mentioned in earlier posts that supplements have been stopped temporarily to allow my body to level off without the constant pressure of breaking down synthetic ingredients. The most unexpected surprise for me was the 2 lbs that were lost over my normal fluctuations. Now I cant tell you why the weight came off, it may have been water retention or the saltwater flush, but my weight was two pounds lower than weeks prior after two weeks with no supplements. 

Anyway, back to today's routine.  My weekend breakfast consists of one P28 bagel toasted with no butter, 1 cup egg whites scrambled, 2 cups coffee, 1 liter of water, 1/2 cup oatmeal with cinnamon and half banana.

Normally the chosen workout is chest and biceps, it was the routine settled on the first trip to a new gym and it stuck. We rotate through random exercises on any given muscle group, never staying stagnant always attempting to add weight weekly or bi-weekly.  The only staple exercise is dumbbell presses, with my chest and shoulders being my weakest area using dumbbells has given excellent results and alleviated soreness i used to get from the olympic bar. We rotate between barbell inclines or seated machine presses, cable exercises, dumbbell flies or the pec dec. Push ups will vary from suspended using straps and elevated feet to standard on the floor.  My workout partner has much greater strength at dips than myself but I always try and keep up, using a band to assist while he uses plates to hold himself down. This combination and variation has led to me adding two inches to my lacking chest and building my muscles without shoulder pain and problems. 

What is your favorite chest exercise?

Have you encountered any pain from improper form or new uncomfortable movements?