"Straight out of Liverpool"

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Yes i have arranged Wrestling Sessions...grappling. I came to this decision...the other day when i was talking to my mate...he has been wanting to do this training for along time. There is a place called the Wolfs Den...specialises in MMA....CAGE FIGHTING....all that goes on down there. I know allot of people who go there to do the fitness sessions...it involves lifting Car Tyres...and doing Olympic lifts...in a circuit type format. Just a totally bad ass workout.....i was going to start attending it myself with a local Pub football team...who do there conditioning there.

But I won't be training in the Wolfs Den...i just felt like talking about it.

Sunday League football where i am from...is taken very seriously...you don't want to **** with these guys....they do Cage fighting to train for a football match...plus on street level they are not to be messed with....one phone call could end you.

So i will be doing these wrestling sessions...once aweek. The guy who teaches these sessions...has sparred with Michael Bisping.

When you are training to challenge your goals in two different sports....it's all about.

Periodization..as the year unfolds this aspect of training is vital. At the moment i am more geared towards athletics...the boxing season's finishes in the summer. But i am a big fan of cross training...by arranging these wrestling/grappling sessions....it will benefit me. And i have came to this decision because it is flexible...the training days are not overlapping with any of my track workouts. Periodization is basically just planning your training out...in blocks...to help you achieve you best performances and results and to meet your challenges...and whatever they are.

I am the Master...

You see i don't want to disrespect any of the coaches or trainers in the boxing gym...by turning up once aweek...where i am from...that's disrespect. That's why i have to adapted training..in the second half of 2008...that's when i can start really concentrating 100% on boxing. But for now...i have adapted my training...which will benefit me on my first goal...taking care of unfinished business on the track the redemption of the original machine. These MMA...wrestling grappling sessions....involve pad work...the instructor is a Cage Fighter and a Boxer. It's just a group of guy's who workout in the Gym Pumping Iron....who attend these sessions. The instructor works in the gym....and decided to get people into the sport..and started teaching his own lessons.

He is traditionally a Olympic Style Wrestler

Which is fantastic...i will probably do this Once aweek. I must admit i am nervous...but i will let you know how it goes.

"And i am feeling good"

Today i had a encouraging workout on the track......there are many groups that train down at the track...we specialise in Sprinting/middle distance. There was a pretty young woman....being put through her paces by my coach. I had never seen her before....but i was impressed by the determination that this woman showed me. She is a middle distance athlete....not a sprinter like me.

"I felt big today in terms of muscle mass...and power..."

2 x 400m 2 x 300m 4min recovery....

Around about feb/March...i am going to start turning up at Indoor Athletics meetings...and i will Drop times...and Turn Heads.

Tomorrow....I am in the Gym Pumping Iron....Deadlifts...Row...Pull-down...Core Workout.

Ain't nothing but a peanut baby.... That's what i am f*ucking talking about.

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So what's been happening on the street..the same old sh*t.

Training Hard

Lifting some heavy ass weight

Training hard on track

Right about now..i am anxious..and i am excited. I am excited about 2008..this isn't a comeback..it's more like Pay Back. Payback for the years i have spent out of prime condition.

Prime Condition...yes...

On the way home from Uni, i bumped into two of my boys. One of them works in design and photography..and the other is a Hip Hop Artist.

Both of them work with Young Kof..designing and promotion..etc

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And i said to him..."i need you to do some work for me". Let's call it abit of promotion..."because i am making some sort of a comeback". I want him to do some work for me..some photography..and designs.

I represent everybody out there who has a ambition..to achieve. I am back i am in condition and that's good news for me..but bad news for other athletes.

I took a trip down to some new gym..just to find out some information about a course i am paying for. I walked in with my favourite sky blue adidas Hoody on. I was standing at the reception..and some the old receptionist..from my old stadium..that sadly has been knocked down.

We where just reminiscing about the old gaff...

Ever since i move gyms..i haven't seen afew faces for some time.

All the receptionists..i had a relationship with all of them. Even when i didn't have a pass..they would let me in the gym and sauna. The old stadium was just dead laid back..it was the heart of the community..i grow up in there. When i was 5 years old..me and my older brother went there..and robbed a football...with Lee. Who has been banned from Liverpool by the police for afew years..but now he is back..i think.

That was my first memory...in that place. I was having alittle look around the gym..and speaking to one of the Gym instructors who i haven't seen for months.

"Your looking big there..what have you been doing..?

I kind of laughed..and said.."just been training hardcore brother".

"Are you on the Juice Lad?

Where i am from..when somebody is accusing you or asking you "are you on the Anabolics".

"That's a sign..that's acknowledgement..that your in bad ass shape.."

I denied that..and just kind of laughed. I just said i don't need any of that man. But it does boast your ego..and makes you feel good about yourself.

"I was taken on a tour of the gym..i recognised some girl on the cross trainer...it was some girl i went to school with..she just waved...and smiled"

Dam she was looking good...

Kool was impressed...

But i went there to get course details and contact information..i am still waiting for him to give me a bell with the info.

I am going to have to phone him today...

Today i have just been the bank..to sort out some business. Also i took a trip around to my local sports nutrition store..

And i bought some Reflex Instant Whey Protein..this is the only protein i buy. Afew lads where in the back purchasing some ephedrine...people only go in the back..for the serious stuff.

Reflex Website

http://www.reflex-nutrition.com/

It is a stimulant..a pre workout stimulant..and a fat burner. Allot of boxers seem to like using it..but it is banned by the IOC.

"It's basically a more powerful form of caffeine...

Right about now..i am off to the swimming pool. To some cross training aerobic conditioning..

I couldn't careless with women are there in Bikini's..i am working out..i am not going to look at them..they can look at me.

Basically just giving alittle update...nothing really heavy is going down..i am not competing yet..need to do some wrestling sessions etc

I will put up afew articles on supplementation...and the best and most beneficial supplements and why..if you are training. To save money..and optimise maximal physical performance.

Because there are allot of bitches out...who waste allot of money..on the wrong things.

Bye...

Thank You

 

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What I'm i on...i train 7 days a week. There is no day of rest..there is recovery but i count this as a part of training. Recovery is one of the most important parts of training....and i think it is a skill. If you open your mind you can learn allot of other people and sports...
"Body Builders...are the masters at recovery..because their gaols are to cause trauma to there muscles..micro tears will appear..and then as soon as they have finished there workout the recovery process begins..its eating the right foods..its about taking the right supplements"

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Because all training is..is a damaging process. You want to cause as much trauma..micro tears to your muscles..you deplete you Aerobic and Anaerobic energy systems. You put your body under a tremendous amount of stress. And your body in return thinks to itself...

"Dam..i need to adapt Kool..i need to adapt to the pressure i am being put under...some people psycholgically cannot push through that pain barrier..that's the difference between athletes and normal people. When Athletes like Lance Armstrong feel pain..feel that lactate acids building in there muscles..they will carry on pushing..you have to be prepared to push yourself trust your body..it will adapted and recovery"

And then this is where the magic happens..and your body starts to recover..regenerate and adapt. So next time you come to your immense workout..your body is that little bit more prepare.

"That is why progression..increasing intensity..increasing work volume..is important..because from training session to training session..you body always changing. Muscles are repairing and regenerating..and becoming stronger...if you stay injury free it is a on going cycle that will continue..if you have a carefully constructed training regime..and you feed you body like a machine the correct materials to build and recover.

Some people out there train like demons..they train like dogs. But they make a brutal mistake in there diets..and supplementation. Boxers in this sense of stereotyped to this type of lifestyle..

"Not eating enough..neglecting Carbohydrates..which are your muscles main energy source.."

There is allot of talk about supplementation..Creatine..Protein etc

I call my supplementation the "The fundamentals" that's what i call them.

Protein
Amino - acids
Complex Carbohydrates Powder
Multi - Vit

I want to put on some mass...shall i buy a weight Gainer?....No

Most weight Gainers are packed with Simple Sugars..basically they are full of sugar. Maltidextron etc..that's where they are gainer most of there Calories from. Because if you want to Gain weight and start bulking up..its all about increasing your calorie intake.



"Now do you think it is a good idea for a athlete to be getting all his/her extra calories from sugar"

"Hell no.....hell no mother ****er....Kool Disagrees..."

"So what is the plan Kool?....The plan is good old fashion Oats...Scottish Oats...or whatever Oats you ****ing want"

"Oats are complex Carbohydrates..they are packed with i Vitamins/mineral/fibre..and complex carbohydrates are slow release energy...when you are recovering after a workout this is very important..you want to optimise your muscle glycogen..after you have finished training you have depleted all your muscles of glycogen..so you want to restore that glycogen...Oats/complex carbs are more efficient that restoring muscle glycogen"

You can buy Oats from anywhere...and basically just throw some into your basic protein shake..put it in a blender or mix it...what ever you want to do.

"And there you go...there is your healthier..weight gainer..and because it isn't packed full of sugar..you will not be gaining as much fat.."

Amino - acids...........

I personally take this supplement..

http://www.bodybuilding.com/store/dym/amino.htm

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How do i take my Amino - acids...

Most important times to take your Amino- acids are after your workouts with your main meal.

And before bed with your Protein shake.

Creatine Vs Carbohydrates...

http://www.elitesupplements.co.uk/more_info.php?pid=1528

Now instead of taking Creatine..i came to a decision awhile ago. To start taking Pure Complex Carbohydrates in powder form. Creatine and Complex Carbohydrates re very similar and can both improve performance and most certainly improve recovery after workouts.

Let me f*ucking break it down

Creatine is a Cell Volumizer - Carbohydrates is also a Cell Volumizer.

Creatine restores muscle glycogen -Carbohydrates restore muscle Glycogen.

Creatine transports Amino- acids into your muscles -Carbohydrates transports Amino-acids into your muscles.

Creatine and Complex Carbs..do allot of the same things. Carbohydrates can be used to restore ATP...just like Creatine..but not as extreme.

I basically just supplement with Complex carbs...and i mix the powder formula into water and drink it during my workouts..it is cheap and it works.

Read this Article and learn...Carbohydrates used in the right way..very important for athletes.

http://www.bodybuilding.com/fun/glen1.htm

Thank you...that's all Kool has to say today..

Train hard...and kick some a*ss

 

Can you do Body Weight Squats?..just for some lower body stimulation.

If not..

You could just add another exercise in like Sit Ups. It is best that you are not increasing the risk of injury.

If you are skipping inbetween sets you are still working out your legs to a certain degree.

 

Alright Kid

I am 21, getting old.

I don't really know about fighting, but allot of people where i am from train down at the Wolf's Den. Its a place where they specialise in MMA. You get all sorts of people going there they train and do circuit training/plyometrics..on Wednesdays. You get football players and just normal people off the street going to train.

I am just going to do afew Wrestling sessions..with some guy who instructs the training style. My mate was the guy who wanted me to do them with him..you see he is not very confident by himself.

But i will do it, just once session aweek etc, its not going to hurt me.

I am waiting for him to arrange these sessions, because he works with the instructor.

I am in no rush.

 

Steel can break..

Yes i was sitting in my house yesterday, i was training yesterday. But before i would live and go to training. I sensed something was wrong, like in Dragon Balz, i sense somebodies Power Level dramatically low.

I walked to my front door, opened the door. And i look up at the night sky..and then i thought.

"Jay - T something is wrong" :shock:

I picked up my phone and phoned Jay - T...there was no answer on his phone. But then afew minutes later my phone rang, my sister answered the phone.

"A shouted me to get the phone"

It was Jay - T...

I asked him

"Where have you been, how come you haven't been at training"

He said

"You haven't heard then have you"

:shock:

"I have shattered my cheek bone, during a football match"

When he told me this i thought to myself...Steel can break. He has been given pain killers Ibuprofen..and he was told not to leave his house by the doctors.

"He has to go in for a operation next week, there is a possibilty of 3 operations, plastic surgery, inserting metal plates, or another one which i forgot the correct procedure"

Jay - T didn't seem phased, he is a technical person, the Second Machine...he said he would be back training after the operation.

""I have always wonder why i have never broken a bone in my body..i have fought on the street, i have been attack with payment slabs and bricks of walls..racially motivated attacks. But i have never broken a bone in my body...I remember i was inhospitality beaten up. And i needed stitches..i was only a kid. I told the nurse just to stitch me up...no pain killers or whatever"""

I think some Cyber Kinetic individuals are built differently..i don't think Kool can be broken.

Jay - T has been away skying at altitude..a holiday which i was meant to attend. But i called it off at the last minute

"Because i didn't want to miss training..training never stops..in the day time i am training..at night i am recovery..i am evaluate myself in my mind. Making psychological adjustments to reticfy technical mistakes.."

I was asked the other day by one of my mates at one level of fitness i am at..i answered 50%.

60 % functional!

I have a feeling Jay - T is going to come back stronger and rejuvenated..

 

Gaining Mass with Body Weight Exercises..

It's not Rocket Science.

If you want to get bigger without weights..the muscle fibres you want to stimulate are "Fast Twitch Muscle Fibres"...because these muscle fibres HYPERTROPHY more easily. HYPERTROPHY is what body builders aim for...

But when you are training to get bigger you want to stimulate as many fast twitch muscle fibres as possible.

Why is weight training so popular when training for muscle Mass Mr Kool?

Well the reason why weight training is so popular is because..it's all about resistance. Fast twitch muscle fibres are recruited when your muscles are working their hardest. Fast Twitch muscle fibres only work under High Intensity situations..because quite simply they can work harder and generate more power.

When you life heavy weights...you are instantly working at a high intensity and resistance..so your fast twitch muscle fibres will be stimulated an recruited.

Body Weight exercises...can i gain mass?

Well the answer is yes..but its going to take more than 10 reps..for the elite athletes and well conditioned athletes out there.

Remember Fast twitch muscle fibres work under high intensity situations..and under fatigue.

Because with body weight exercises there is less resistance...you will have to do high reps.

"If you understand how the body works..well your about to understand how fast twitch fibres work..

One day Mr Kool wakes up in the morning..gets his training gear ready puts it all in his bag. Heads out of his foot door onto the streets..Kool is on his way to the gym to lift some heavy ass weights.

As Kool gets half way down the street..his mum comes out of the house and shouts

"Hey Kool your on the news..lifting Heavy ass weights"

Kool runs back to the house and sees himself on the news..the reporter is saying

"All forms of weight training have been banned..!"

Kool is devastated..How is he going to train is 190 steel body..

With Body Weight exercises.....

The key is to train to failure..i will pick a body weight exercise. A push up

And i will do 5 sets...of push ups...each set to failure.

Because this is how you stimulate them fast twitch muscle fibres...
Lets say i can do 60 push ups to failure...here's how the body and muscles work.

"1 - 20 reps...my slow twitch muscle fibres are doing most the work..because the intensity is low..and i am not even breaking a sweat yet"

"20 - 40 reps...my body is now beginning to recruit more fast twitch fibres...the more reps i do...the more fatigue will set in..because the intensity is increasing"

And remember Fast Twitch muscle fibres only come into play at high intensity's.

"40- 60 - As i am hanging on feeling that burn..all my fast twitch muscle fibres are being recruited..i am working harder and the intensity is increasing"

Gaining size is all about training fast twitch muscle fibres..it is harder to do that with body weight exercises because you have to keep increasing reps...to do this. But with weight lifting you can just increase the weight/resistance..and stimulate them muscle fibres in a

Short period of time doing. 8 - 10 reps on the bench press for example.

But basically the key is training to failure on body weight exercises...because you have less resistance..so you have to increase the frequency..the amount of reps to achieve your goal.

Thank you

 

Before Workout..and also after workout. L - Cartinine is in most top Fat Burners, i would recommend it to athletes. Because it does not have the come down affects of Caffeine, plus it can also aid in recovery after workouts.

Colin Jackson..Olympic 110mh athlete, made it his number one supplement during his training and competing phase.