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My Training Journal

Hyde Park Gym Austin Texas

Sci-Unison Fitness visits Austin Texas and highly recommends Hyde Park Gym.

I recently went on another vacation in the great state of Texas. My first few times I avoided working out and focused more on other activities. This time I made it a point to get a few workouts in while in Texas.

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Before vacation I went searching online for gyms in Austin,TX and I found alot of the familiar names…Golds Gym, LA Fitness, etc. I Also found a bunch of unique and private gyms as well. Hyde Park Gym was one of them.

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Recovery in Austin Texas

Time to take some recovery time off from my Sci-Unison Fitness training program and I decided to do it than in Austin Texas. Right now I am in the middle of a 12-14 day recovery phase. Testing and fine tuning both the Frequency Focus Physique (2FP) and the Shoulder/Arm Focus plans really took alot out of me. I typically take a nice time of leave from the gym every 3-4 months. Since I had to work out some issues with the programs, this time around I reached almost the 5 month mark. There were added recovery days sporadically thrown in but a day here and there never equals continuous rest.

One of the main issues was with the 2FP program. The first month or so was easy stuff for me in terms of routine and practicality. The issues I faced was how to make each month progressively harder without pushing too much. Therefore, extra time was spent trying to find a careful balance between the appropriate amount of volume, frequency, and intensity. This added time is what really began to wear me out.

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August 2012 Training Update

Yes, i know.. I have been slacking once again with my training updates. But it is all for good reason. I have alot of projects I am currently working on along with a large influx of new clients.

Its been a while, so here we go…

So I have been working on my own version of a full body routine for close to 3 years. Each time I tried it something bugged me and I decided to step away. This time I feel like I finally nailed it. I did some careful modifications to the program and now I can truly stand behind it 110%.

I named the program the 2FP which is short for Frequency Focus Physique. The thing that is so awesome about the program is the careful balance between full body routines and the concept of increased training frequency, and the focus days and the concept of volume. The added frequnecy ensured that I was hitting all the major muscle groups almost double the amount in a single month. There wasn’t much room for isolation based movements so with limited amount of sets per body part the only way is to use all the big compund movements. Best bang the buck. The Focus and cleanup  days then took care of the isolation based movements.

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New PR – 180lb Dumbbell Rows

In my latest training blocks I have been doing One Arm Dumbbell Rows as my power based back exercise. I have always been pretty strong with this exercise – while keeping good form. However, this latest block my strength has soared. The heaviest I have gone in the past is 155lbs dumbbells on a good for for 5.

Those numbers have been obliterated this time around. In my past two power back days I have been able to do the 180 lbs dumbbells for 5 reps.

I attribute this big gain in strength to a few variables:

  • 1. This is the first time that I have placed a very high emphasis on healthy fats. My fat intake in the past has always been adequate, but the increases have definitely helped. I lowered my carb intake, and rely on large carb re-feeds from time to time. The fats are mostly coming from olive oil, salmon, walnuts, red meat and natural peanut butter.
  • 2. added body-weight. This year I reached my heaviest weight- 254 lbs. Yeah I know, real big. However I have come down to 239lbs. and the strength is still there. What is interesting is that my 239lbs this year looks much better than previous 230s. So that is definitely a good thing. I feel like I have made some good gains.

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