you might not finish this Chapter

for me i love this Chapter because Francis talks about how our life is a vapor and that we could die literally at any second during the day. i could die writing this post right here. but we tend to go on thinking our lives go on forever and ever here on earth. we take for granted the vary things that help our body function like our internal organs ( he just uses that as an example). we tend not to be in notice or in awe of the fact that they work.  he goes on to say that we think of days to do whatever we want with it. James 4 13-14 " today  or tomorrow we will go this or that city, spend a year there, carry on business and make money" James writes " why, you do not even know what will happen tomorrow. what is your life? you are a mist that appears for a little while and then vanishes" don't take the life God gave us for granted, and don't think we can do whatever we want with it either . he has a plan for our lives so lets follow that plan whole heartily.


sorry i havnt posted anything in a while i been really busy with getting college things around. my workout was great to night hit my Abs hard again it feels great. i am seeing results already from the change in the workout i love it.

Own Gym

As many of you already know having your own gym is not only useful, but way more convenient. Moving into my new apartment (with a spare room) has given me the opportunity to piece together my dream gym (what money and room allows). My question to you is what 5-10 pieces of equipment would you consider the most essential in building your own weight room. Let me hear...

Deload Week

Gentlemen! It has been a hectic week full of tests, assignments, etc. I'm still hitting the gym hard though. This week is my deload week - every 4th week i back off the weights (50% to 60% of my normal weights) and let my muscles relax and focus on form, explosiveness, and other techniques. It's been good for my body to back off the weights, but it takes putting my ego aside everyday, because I want to be going as heavy as I can everyday. You gotta be able to see the end goal and exercise patience. Nevertheless here's my workout routine for the week (with the exception of my strongman/specialized workout)

Monday
-Explosive Bench - 3 sets of 5 reps @ 145lbs
-Arnolds - 5 sets of 10 reps @ 45lbs
-Pull-ups - 5 sets of 15 reps @ 35lbs
-db shrugs - 5 sets of 10 reps @ 90lbs
-skull crushers - 5 sets of 10 reps @70lbs
-db incline curls - 5 sets of 10 reps @ 30lbs
-AB Circuit

Tuesday
-Bottom (pin) Squats - 3 sets of 5 reps @ 225lbs
-Good Mornings - 5 sets of 10 reps @ 115lbs
-Leg extensions - 5 sets of 10 reps @ 150 lbs
-RDLs - 5 sets of 10 reps @ 185lbs
-AB circuit

Wednesday
-Military Press - 3 sets of 5 reps @ 115lbs
-db bench - 5 sets of 10 reps @ 75lbs
-db rows - 5 sets of 10 reps 90lbs
-dips - 5 sets of 15 reps @ 15lbs
-EZ bar curls - 5 sets of 10 reps @ 55lbs
-incline reverse flyes - 5 sets of 10 reps @ 15lbs
-AB circuit

Thursday
-Elevated Deadlifts - 3 sets of 5 reps @ 285lbs
-Step-up lunges w/ knee raise - 5 sets of 10 reps @ 135lbs
-Leg curls - 5 sets of 10 reps @ 100lbs
-Barbell Calf raises - 5 sets of 12 reps @ 135lbs
-Ab cicuit

Glad Deload week is over...i've been anxious to hit the weights hard again and feel super relaxed and rested to do so.

-Stay Strong - JB

Before the throne!

"God can not be contained in this world, explained by our vocabulary, or grasped by our understanding" Francis Chan.  from my reading to day Francis talks about two distinct glimpses of Gods heavenly throne room in Revelation 4 and Isaiah 6. John talks about his glimpse of Gods throne room in Revelation, and i am going to go toward the end of the description here. John say he sees twenty-four elders cast their gold crown before the throne and fall to their faces and say before God "you are worthy, our Lord and God, to receive glory and honor and power, for you created all things and by your will they were created and have their being" John goes on to describe four creatures never stop saying day and night " holy, holy, holy is the Lord God almighty who was and is and is to come" This is how great our God is. these are just glimpses of what he is like and how holy he his and how powerful he truly is. I hope for you guys and myself as well that when we thinks about God that this is what we feel, when we pray to him that we realize that we are coming before the almighty God. to much in our world to day i don't see people glorifying God the way we should be, or i see people totally forgetting how powerful, and holy he really is. so my challenge for you and myself as well is that when we pray and come before the almighty God stop and think for a minute " i am coming before the almighty God to talk to him" i challenge you not to rush into your prayers.



well with that said i had a great workout to day i did back a shoulders to day, i toke out dead lift to day because in am going to tire flips tomorrow instead of Saturday. but all went well in my workout to day, push hard like always. something else to add to day  is that i was bless by God in getting some free Equipment to day from my high school i graduated from last year. i got a squat rack, two weight trees, a calf raises machine, and a back extend machine. thanks God for providing.

talk to ya'll later- mikey
      

God is fair and just.

the workout went great to day i cut it down by one exercise, it was brutal but good. i feel like the best way for me to go about this program without over training would be to work out most mornings. so i'm going to give it a try and see if i will be able to get up and do it. 

"crazy love" by Francis Chan, in my reading to day Francis talked about God being fair and just. God is the only being who is good, and can judge rightly. he talk's about how we tend to make our own sin not look as bad by making excuses. For example one might say "yes i am prideful but everyone struggles with pride" this does not make our sin ok just because everyone struggles with it. God says in Proverbs 8:13 " i hate pride and arrogance".we are not allowed to tell God how much he is allowed to hate the sin, or we are not allowed to tell him that our sin isn't as bad as others in the world. God hates sin!! Francis says " we have only to think of the cross, where his son was tortured, mocked, and beaten because of sin, OUR SIN." God hates sin and must punish sin and he is just and fair in doing do.

starting tomorrow!!!!

starting tomorrow i am starting my workout program i have written up, and i am also starting to read this book "crazy love" by Francis Chan. each day after my workouts i will post how it went how i felt and also what i read that day in the book. so give me you feed back please on how you think this sounds.

Saturday BEAST workout!

Howdy heemen! Over here at ISI we cranked out a sick beast strongman workout! Saturdays are our strongman workouts that focus on beast lifts that develop crazy functional heemen strength! So here it is-

Heavy tire flips- 750lbs, 3 sets of 3 reps, havent done them in awhile so reps were a little lower than I like.

Rope truck pulls- Pulled my truck while sitting in a tire 30 ft. 3 sets

15 foot pole climbs supersetted with log carry- 3 sets of 2 climbs with 100 foot log walk.

It was a shorter workout, but max effort. My forearms and hands are so swollen from all the grip work!

 “No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. Therefore, strengthen your feeble arms and weak knees.” Hebrews 12:11-13

Stay Beast,
-C-

Supps!

What's up men?! I know a lot of people use supplements before, during, and after their lifts...I know I do, so I was curious to see what kind of supps everyone is using. Feel free to post all the supplements your currently on!

Peace - J.B.

3/2/11 Special

Men! I'm pumped to share this workout. It's not part of my 5/3/1 routine, but what i decided to do is take any specialized areas that many people overlook and it them hard. So basically anything i miss throughout the week i hit hard in this SPECIALIZED WORKOUT! Here it is...enjoy!

Hang cleans (for cardio) w/ handstand push-ups for 3 rounds - Hang cleans 20, 15, and 10 reps at 135lbs and AMAP handstand push-ups

Towel pull-ups (for grip) w/ decline rows - 5 rounds for AMAP

Plate neck raises w/ forearm roller for 3 rounds - plate raises for 10 reps and forearm roller for AMAP

DB oblique raises - 3 sets of 15 reps at 75lbs

It felt awesome to get a little extra cardio in and hit, what i like to call, the specialized lifts!

Stay Strong - John

Iron Grip!

Good afternoon gents! Here's a link to an awesome grip program that I bought awhile ago. I really recommend reading this and not overlooking your grip training. Having weak hands and a weak grip is only limiting your true potential in strength, it’s holding you back and it’s keeping you weak. Is that what you want? To be a weak man? I didn’t think so! Check it out boys!
http://www.gripexperts.com/orders/filesge0807/GripExpertsEBook.pdf

...Just as Christ forgave us...

Brothers! Just got done being in the word - i continued with my daily devotions today and read Ephesians 4. It is such an encouraging passage. It hits home how we need to equip ourselves for the work of ministry for building up the body of Christ, because without equipping ourselves (i.e. being involved in the body, praying, and getting in the word) we will be tossed around like waves by the craftiness of deceitful schemes in the world. We have to  put off our old self, which is our corrupt flesh, and be renewed in Christ by putting on the new self, which is created in the likeness of God. Now while we live in the new self we have put away falsehood (the desires of our flesh) and speak the truth to our neighbors for we are all part of the same body of Christ. (This is so encouraging, because it demonstrates that our evil desires are allows trying to attack us, but we must live in Christ, which is our new self. I believe that when Paul says we are speak truth to our neighbors we are to help them in their understanding of their ignorance of Christ and encourage them to rid themselves of their old self.)

Paul hits home some other points, like not giving any opportunities to the devil which is created by allowing anger to be carried over to the next day. We need to resolve our problems ASAP, forgiving each other just as Christ forgave us. And that we should let no corrupting talk come out of our mouths, but only that which is good for building each other up.

His servant -John

part of My march workout.

week 1
Monday: Chest and Triceps
warm up 5-10 min
heavy flat BB bench press 5x6-8
racked half bench press 3x5
DB flys  3x8-10
dips 4xMAX
body weight skull crushers 4xMAX
different verity's of push up 4xMAX
stretch/ cool down.
 Thats just monday i will get the rest of the days posted that i have written. let me know what your guys opinion on it. i would do this for the first 2 weeks then the 3rd and 4th i would ramp up the reps a little.


Ok here is Tuesdays workout!
Plyo's:
warm up 5-10 min
Box jumps 5x8-12
hip thrust from on knees to standing 3x12-15
partial squat jump holding 1 DB 3x10-12
jumping lunges 3x10-15
frog hops 4x3-6
signal leg squat jumps
Abs
cool down


Wednesday: back
warm up
Dead lift 5x10-8-6-6-4
back flys on rip 60 straps 4x8-12
1a. PVC pull ups 3xMAX
1b. DB rows 3x8-12
rip 60 pull ups 4xMAX
DB clean on bench 3x8-10

Thursday cardio/ rest

Friday rest/ or do the leg work out.


Saturday: Leg unless done on Friday
squat 5x8-6-4-4-6
straight leg dead lift 4x8-10
signal leg squat 3x10
tire flips 3x6-8
calf raises 4x8-12
ABS sledge hammer swings 3x15-20

Sunday rest

week 2 same as week 1.

    I haven't made the last 2 weeks yet, but i will get it soon.

  

March 1st Lift

Sup fellas? Here's my lift for March 1st 2012. It was a tough one to get motivated for. My mind kept telling me I should take off because i'm on break for school, but I had to throw away my weak thoughts and hit the gym!

Deadlift for 3 sets of 5/3/1+ - 1 set of 5 reps at 320lbs, 1 set of 3 reps at 360lbs, 1 set of 8 reps at 405lbs

Leg Press for 5 sets - 5 sets of 10 reps at 680lbs

Leg Curls for 5 sets - 5 sets of 10 reps at 140lbs

Calf Raises for 4 sets - 4 sets of 10 reps at 210lbs

-John

Fellow Heirs

Hey ya'll! So today I dove into my daily devotions and read Ephesians 3. It was a really good reassuring and positive passage. In chapter 3 Paul talks about how everyone is rightful heirs and partakers in the promise that Jesus gave to us after dying for our sins, which really encourages me and makes me realize that everyone around us, because of God's grace and love, can receive the promise of salvation, and we should stop at no measures to spread the Good Word.  Paul then goes on to encourage us that because we are grounded and rooted in his love we have the strength to comprehend the immeasurable dimensions of the love that Christ has for us. Love is the natural outcome of living in Christ and living in Christ gives us Godliness which leads us to a greater understanding of God and his works. Overall Paul really hits home that everyone - whether you don't think they deserve it - can receive the gift that God offers to us and has just as much right to the gift as you do. And that by be rooted in him (living for him), love is that natural outcome of a living faith that is grounded in Christ as well as having a better understanding of his love for us. Hope this is encouraging!

In him - johnathon 

Lift for leap day 2012

Happy Leap Day! Here is my lift for 2/29/2012

Military Press for 5/3/1+ sets- 1 set of 5 reps at 115lbs, 1 set of 3 reps at 130lbs, and 1 set of 6 reps at 145lbs

Incline BB bench for 5 sets - 2 sets of 10 reps at 135lbs, 1 set of 10 reps at 140lbs, 1 set of 10 reps at 145 lbs, and 1 set of 10 reps at 150lbs

1-arm DB rows for 5 sets - 5 sets of 10 reps at 120lbs

Tricep extension supersetted w/ Dips for 5 sets - extensions were 5 sets of 10 at 75lbs and dips were 5 sets until failure with body weight

EZ bar curls for 5 sets - 2 sets of 10 reps at 85lbs, 2 sets of 10 reps at 80lbs, and 1 set of 10 reps at 75lbs.

Ab circuit - 3 rounds (no break) of 15 reps of leg raises (w/ ankle weights), 20 reps of weighted elevated crunches (25lbs), and 20 reps of knee raises.

With love - johnathon

5/3/1 Workout

Yo peeps! I recently started the 5/3/1 powerlifting routine by Jim Wendler. If you don't already know i'm training for my second powerlifting competition (For ADAU Raw Power federation). I'm in the middle of my third week of the program and i'm lovin' it! A quick overview of the program is it's centered around percentages and the four main compound lifts: Bench, Military Press, Squat, and Deadlift. It runs in four week cycles which are centered around doing 3 sets of 5 reps, 3 sets of 3 reps, 3 sets of 5/3/1, and a deload week for the main compound lifts. On the last set (of your compound lifts) you always do submax reps (meaning going until you only have either 1 rep or 1/2 a rep left - never to complete failure). The axillary/assistance lifts are very flexible and can be customized. I'm doing one axillary/assistance lift for each body part for 5 sets of 10 reps. This way it really works your specified muscle and gives you a good pump. Now to explain the percentages. When first beginning the program you determine your true 1RM (one rep max) for each of the main lifts. After you figure your 1RM you take 90% of it and use it as if it were your 1RM. The reason behind this is it allows you to progress longer and not burnout as quickly. Mind you this takes lowering your ego, but it's worth it in the end, especially when your in the gym progressing week after week and the guys around you are burnt-out, complaining that they plateau after four weeks of lifting. There are set percentages to do each week as you push your self on the last set. After each four week cycle you add 5lbs to your upper body compound lift and 10lbs to your lower body compound lifts. Too many times guys are focused on gaining 80lbs to their bench in 6-8 weeks, not having a reasonable/attainable goal in mind. Each week (heck for each cycle) that you push out one more rep or add 2-1/2 pounds your gaining and ultimately fulfilling your goal of progression. That is a quick overview of the 5/3/1 program - of course there is a lot more to explain, but that is the gist of it. Keep hitting it hard - no matter what workout your doing, push yourself to progress every week, getting better and better.

With love - Johnathon

Wake Up!

Hey Everyone! I'm really excited to get this blog underway. I think it is a great way to keep encouraging our brothers and continue our physical and spiritual growth. This morning I happen to be walking around my apartment looking for something to do when I noticed a book laying out. One of my buddies had gotten me a book called Tender Warrior a couple of years ago. Like many books I just put it on the shelf and thought to myself, "I'll read it on a rainy day." Well it just so happened to be rainy day, so I picked up the book and started to flip through it. It seems so eye-opening! In the first chapter this guys talks about waking up, that is waking up spiritually. This guy was a boss! He was Green Beret operation leader in the sixties at Vietnam...aka a Warrior! The thing that really spoke to me was when a man truly faces himself. How many times do we go through life thinking "well if today doesn't go well I always have tomorrow." As men we have to WAKE UP and ask ourselves "What matters? What really matters?" We have to continually strive to be the best we can be every day, deepening our relationship with Christ  (and with others) and eagerly following the path he has set for us. This reached out to me in the first five pages of the book. Too many times we go through life hitting the snooze button when God is so eagerly trying to wake us up and guide us to our full potential. So as men and as warriors we have to WAKE UP and fight everyday against our flesh and the crap of this world to reach the potential God has for us. So many times we ignore facing ourselves, but it's easy! All we have to do is ask ourselves if we are taking each day of our lives for granted, because everyday we live is a blessing and we never know when it could be our last. So WAKE UP and live for God everyday - striving to be your best.

With Love - Johnathon

The present time is of the highest importance - it is time to wake up to reality... The night is nearly over, the day has almost dawned... Let us arm ourselves for the fight of the day! Romans 13: 11-12

In the beginning...

The iron sharpens iron blog is for brothers in Christ. Brothers that aren't afraid to get down and dirty; working hard, sweating and bleeding just to get stronger. It is in Christ that we passionately share our workout endeavors, encouraging each other from afar with every lift. We are here to support one another, always encouraging one other not only to get physically stronger, but spiritually stronger. To help each other in times of adversity, to sharpen one another's spiritual and physical journeys, because we all know IRON SHARPENS IRON.  Lets go!

PSALMS 18:31-32 "For who is God, but the Lord? And who is a rock, except our God? The God who equipped me with strength and made me blameless.