Any beginners need help, just ask

[Alex A]

Focus on compound basic free weight exercises! That is the key to everything! After a while you can actually alternate a pressing exercise and a lateral exercise as your first movement......this is coming from someone who has really had to bring up their shoulders......always work your weaknesses first so if it is one, then you may want to put it after a rest day so it is hit fresh when it's strongest!
Also, I want to say congrats to Alex as Lonnie Teper just mentioned him in his News and Views column and how great he is as a nutritionist! Way to go Alex!

Thanks bro, you saw that. I didnt know too many people bought Iron Man, but i thought that was pretty cool. He put a decent stage shot pic of me in there too. That was really cool.

Snake: Maniak 1027 said it right. Focus on basic free weights, heavy presses.. and work on some strict, good form side and rear laterals.. Give it some time and your on your way to some nice delts..

[Mike Marcano]

Well to be honest with you I read through my other magazines and I couldn't wait for MD to come so I got the IM just because of the Scott Abel article and for the profile on Peter Putnam ( I wanted to see if his diet was in there as I know George Farah is his prep guy).....as I looked in the back I saw your mug and Lonnie Teper's high praise of your prep work and the fact that it was him who told you not to butter up too heavy in the offseason!

[Alex A]

Well to be honest with you I read through my other magazines and I couldn't wait for MD to come so I got the IM just because of the Scott Abel article and for the profile on Peter Putnam ( I wanted to see if his diet was in there as I know George Farah is his prep guy).....as I looked in the back I saw your mug and Lonnie Teper's high praise of your prep work and the fact that it was him who told you not to butter up too heavy in the offseason!

yeah he did tell me that along time ago and i listened. His show was the first show i competed in and i did it the following year. I had to lose over 40 lbs each time for the shows.

I was able to do so and looked good enough to win my class but it was really tough dieting. i learned allot from my past mistakes and will only move forward. Atleast I learned my lesson. That is why i advocate staying tight.

[scoobysnacks]

Alex in the offseason do you drink milk in your shakes? I know come Sept I need a good growing offseason, was thinking of adding some milk to shakes, you do this?

Ss

[Alex A]

Alex in the offseason do you drink milk in your shakes? I know come Sept I need a good growing offseason, was thinking of adding some milk to shakes, you do this?

Ss

Yes i do, but lately i have been a cheapskate cuz the lactose free milk is almost $5 a half gallon and goes quick. But its a good way to increase your clean calories, adds some carbs and protein to your shakes..

[CSantamaria]

Alex

hows it going man!? i sent u an email the other day not sure if you got it or not...anyway im staying lean man...my metabolism seems to be back to normal as im staying lean with little to no cardio, ive found that i really respond well to cardio when i do minimal amounts in the offseason...hope all is well with you and your wife, talk to you soon

Chris

[grumpwurst]

Thought I'd drop a quick link to photos my wife took of my @ 2 weeks out from the Oklahoman on June 14th. I think that I am looking a tad better than I did at the 2 week point before my May 3rd show

http://flickr.com/photos/rharkness/s...7605416466572/

I can definitely say that my metabolism is going nuts this go around compared to last time. I live my life feeling like I'm sitting in a sauna. Thank goodness I work from home and my employer doesn't know I'm sitting around in my underwear most of the day

[Alex A]

Alex

hows it going man!? i sent u an email the other day not sure if you got it or not...anyway im staying lean man...my metabolism seems to be back to normal as im staying lean with little to no cardio, ive found that i really respond well to cardio when i do minimal amounts in the offseason...hope all is well with you and your wife, talk to you soon

Chris

Thats really great. Can you email me from your new email address? i lost that email...Glad your doing well. Do as little cardio as you can get away with so when it comes time to get shredded we wont have a problem.. Im sure we wont!

Im going pretty good, but damn anxious to start my prep which is coming up in about 6 weeks. Heading to the USA's all expenses paid. im excited about that too.!

[Alex A]

Thought I'd drop a quick link to photos my wife took of my @ 2 weeks out from the Oklahoman on June 14th. I think that I am looking a tad better than I did at the 2 week point before my May 3rd show

http://flickr.com/photos/rharkness/s...7605416466572/

I can definitely say that my metabolism is going nuts this go around compared to last time. I live my life feeling like I'm sitting in a sauna. Thank goodness I work from home and my employer doesn't know I'm sitting around in my underwear most of the day

THose are some good pics, just hang on tight. you wont be beaten by a leaner guy thats for sure.. just keep at it.. this has been a good year for you too bro!

[Alex A]

I thought i would share this with you guys.. Chris Fox, the guy that I helped this season made a return to the stage and took home first in the light heavies this weekend.

[CSantamaria]

Do as little cardio as you can get away with so when it comes time to get shredded we wont have a problem.. Im sure we wont!

Im going pretty good, but damn anxious to start my prep which is coming up in about 6 weeks. Heading to the USA's all expenses paid. im excited about that too.!

absolutely man! cant wait to see what you bring this year, im sure itll be great man, glad to hear youre doing good man, ill send you an email now..

Chris

[cfox]

I thought i would share this with you guys.. Chris Fox, the guy that I helped this season made a return to the stage and took home first in the light heavies this weekend.

Thanks Alex for all that you've done for me this year. Not only have you provided unbelievable guidance and knowledge, but you've really made me re-dedicate myself by being such a great example.

Now when you can get me to look as good as you do in your avatar at my size, then im really going to be happy.

[grumpwurst]

Congrats Chris. I know Alex guided you along the way, but you still had to put in 110% of the effort and work.

[grumpwurst]

THose are some good pics, just hang on tight. you wont be beaten by a leaner guy thats for sure.. just keep at it.. this has been a good year for you too bro!

Thanks Alex!

I can say one thing, this last 2 weeks is much more grueling than the last time. I'm getting one-on-one daily training from my trainer and almost daily assessments of my physique and dietary changes (believe it or not, I'm still eating 18oz of steak a day just to keep me from dropping below 130lbs)

But, the unfortable level is 10x worse than last time, but the camera is telling me I'm 10x better looking than last time.

Here's hoping these last 10 days keep going in the right direction. I really have a hard time figuring out how I stack up because there aren't alot of pictures of other 130lb dudes out there. I think Scoobysnacks is the only other bantam I have seen regular shots of.

[Alex A]

Chris: You have proven that you have what it takes to be a champ. You dieted hard, stuck to the plan and it worked. That is what i call, kicking ass.

You really surprised everyone.. I mean. This is a huge compliment. I had never seen what you looked like untill you started sending me pics during your prep.. Bro, as I was moving along with your diet.

Your body kept responding and you got better and better. You got shredded man.. and like ive said before, it will get more shredded the next time. I did not put all your eggs in one basket bro. I have more tricks up my sleeve. Lets stick to our off seaon plan and 2009 will be another great year..