If you’ve been following alongside on my month-long “Train Like Arnold” Challenge on Instagram (@rocklockridge), then you definitely’ve seen numerous pics and brief movies of me doing a number of workout routines equivalent to incline bench press, squats, numerous curls, and sure, even Arnold presses.
It’s come out to almost 24 hours every week that I’m in my barn clanging and banging. That is so much, however for those who consider that’s all it takes to coach like a bodybuilding legend, then it’s a short-sighted statement.
The restoration from that quantity of quantity can be time-consuming, and it’s about greater than taking a nap in the course of the afternoon and downing a pair protein shakes. I’m doing this in my 40s, however I didn’t need that to be an excuse or a security web if I fell brief on this enterprise. So, each exercise is adopted by round 20 minutes percussion gun work and 20 minutes of froth rolling the whole physique. I additionally add stretching into the day by day routine.
Beyond that, I’ve used water in my restoration course of. An area pool has each hot and cold water entry, so I alternate between the 2 after I take the journey. I’ve additionally used my bathe to do the identical after I’m residence. If you select to attempt the bathe model, I am going 5 minutes with scorching water and two for chilly. I discovered that technique from legendary wrestler Dan Gable, who would use two showers within the locker room after his weight-training classes. HIs occasions have been longer than mine.
Fuel Up to Level Up
Then, there’s the meals. In spite of dropping 15 kilos because the begin of this problem, I’m consuming greater than I used to be earlier than I began. I’ve anyplace from 5-6 meals per day, and I don’t eat small. I’ve stored my protein to round 300 grams per day. My major sources being rooster, steak, eggs, greek yogurt, and protein shakes. My fat are about 60 grams a day, and the principle sources come from numerous nuts, egg yellows, and pure peanut butter.
For carbs I’ll devour anyplace from 200-300 grams a day. I let my vitality ranges decide how a lot I eat. My typical pre-workout meal is greek yogurt with fruits and nuts. I even have rice and oats, as carb sources. I discovered my physique handles these higher than different sources equivalent to multigrain pasta. As for veggies, since they’re low calorie, I’ve as a lot as I would like. Usually it’s broccoli, salads, and even carrots. There isn’t any actual science behind this besides if I discovered it helps me prepare higher with out compromising how I really feel afterward, then I caught with it.
The complement technique is an easy one as effectively—protein powder, preworkout, BCAA’s, and a joint complement for restoration. In case you haven’t figured this out about me but – easy works greatest for me. If I’ve to consider it an excessive amount of, then it’s going to doubtless be more durable to observe.
Back to the Weight Room
Now let’s discuss how I do what I do within the barn. This has truly been extra sophisticated for me than the opposite components of this problem. It would’ve been very easy for me to easily do the workout routines the way in which I’ve historically, however that is referred to as the Train Like Arnold problem for a purpose – I wanted to coach like Arnold. That meant attempting to emulate his kind as a lot as attainable so I might have a greater understanding of how he was capable of prepare the way in which he did.
Let’s take the dumbbell flye for instance. If you’ve watched “Pumping Iron,” then you definitely noticed him carry out his flyes together with his arms stretched out and pulled again so far as attainable. That’s to get a deep stretch in his pecs. But did you ever take note of his toes? His legs are lifted up and his toes are up above the bench. This makes it even more durable to carry out this isolation motion due to the physique having to stay secure. That took some getting used to, however I’ve gotten the hold of it. I’m utilizing 50-pound dumbbells as my prime set. That’s a far cry from the 85’s he may very well be seen utilizing.
There are some issues I’m restricted on on account of previous accidents. For instance, I can’t decrease a barbell so far as he might on account of previous issues with my proper shoulder. I handle to make use of one of the best vary of movement that I can. The unusual half is that due to the turning within the Arnold presses, I can do these comparatively ache free.
I now have a higher respect for actors and the way they work to painting actual individuals in movies. I’ve been watching and studying as a lot as I can about Arnold’s coaching so I apply his kind as an alternative of my very own. I even went and purchased a brand new copy of “The New Encyclopedia of Modern Bodybuilding” so as to learn his descriptions. No, I’m not speaking like him. So, you’re nonetheless going to listen to my country-boy voice after I converse.
My Main Role: Dad and Husband
Even with all of this happening, my major focus is to ensure my household felt no ailing results from this. Believe me, this hasn’t been straightforward. Packing meals whereas working errands has been a part of the day by day routine. More necessary, nonetheless, is ensuring I don’t miss any of my son’s college occasions. This requires me to maintain a decent schedule, virtually right down to the minute in some instances.
In Part 1 of this sequence that it was truly my spouse who gave me the ultimate incentive for me to take this problem. She was the one who satisfied me I might do it. We’ve historically gone on weekly “day-dates” whereas our son is at school to spend a while exterior of the home. So far I haven’t missed a single one. Our lunch choices are completely different as a result of I’m now consuming for goal as an alternative of enjoyment, however I’m nonetheless current along with her. Unfortunately, it’s simply I transfer slower because of the DOMS, which has additionally been fairly current.
Check out my posts on my Instagram (@rocklockridge). If you select to observe, I promise to do my greatest to maintain it fascinating even when that is over.
