The Contrast

The Contrast
Lift Big, Sing Big, Look Great Doing It.

Wednesday, December 31, 2014

Full Body

Bench Press
185 3x7, 1x6



Chins
35 2x8

V Bar Pull Down
120 3x12

High Bar Squat
190 4x8



Deads
305 2x8 



Reverse Grip Bicep Pulley
100 2x12

Dumbbell Skull Crushers
35's 2x12

Leg Extension
250 x 17

Tuesday, December 30, 2014

2014

Like I've mentioned before, ya boy gets nostalgic.

2014 was a big year for me. I had my first professional singing contract, got to sing a lot of incredible music, add numerous roles to my resume, met a lot of fantastic people, started a blog, started a vlog, got certified as a personal trainer and began a business.



I continued to lose weight and got the leanest I've ever been. I got stronger, set some really fun PR's and learned a new way of living and loved every second of it.



I had ups and downs, saw the world in a whole new way and set myself on a path to do bigger, better things while staying true to myself. The path I'm walking on is narrow and my lamp burns dimly, so I have no clue what is ahead, but I know that my passion burns bright enough to get me to each step along the way.

I hate New Years resolutions, but I understand their importance to some people. I have goals. I will finish my book, maybe even write two or three. I'm getting stronger, and I'll continue to do so. I have specific physique goals I'm excited to attack. Money ain't never going to come easy, but I'm finally feeling like I have an idea and a means to finally get returns on my investments.

This 2015 I'm going to do big fuckin' things, and I can't wait to share all of it with you. Until then, happy New Year, and as always...

Lift Big, Sing Big, and Look Great Doing It.

The Opera Bro


Full Upper Body

Bench Press
165 2x11, 1x8, 1x7



Pull Ups
85 2x2
5 x 12

Overhead Press
135 2x2, 1x1



V Bar Pull down
110 3x12

Dips
65 5x4

Rack Pulls
355 2x8

Dumbbell Shoulder Press
40's x 12

Monday, December 29, 2014

Full body

Bench Press
175 2x9, 1x7, 1x6



V bar lat pull down
100 5x12

High Bar Squat
200 5x6



Deads
345 2x6



Reverse Grip Bicep Pulley
90 2x12

Dumbbell Tricep skull crushers
30s 2x15

Leg Extension
250 x 16

Saturday, December 27, 2014

Full Body

Bench Press
195 2x6, 2x5



Chins
92.5 2x2
7.5 x 12

V Bar Row
200 3x10

High Bar Squat
225 2x2
155 2x12 



Deads
400 4x1 

First time doing 400lbs in sets, not just 1rm. PR


Reverse Grip Bicep Pulley
80 2x12-15

1 arm Tricep extension
40 2x8

Leg Extension
250 x 15

This was my dirty santa gift from a party last night. Don't think they appreciated the joke as much as I did.

Friday, December 26, 2014

Post Christmas Boulders and Wheels

Overheard Press
125 5x4



High Bar Squat
210 4x4



Behind the head Press
110 4x3



Deads
380 2x3



Leg Press
3 45's 2 35's 3x12

Lying Leg Curl
100 3x12

Dumbbell Shoulder Press
35's x 12

Wednesday, December 24, 2014

Full Body

Bench
180 4x8



Chins
72.5 2x4

V Bar
190 3x10

High Bar Squat
185 4x8 



Deads
305 2x7 



Reverse Grip Bicep Pulley
70s 3x12-15

1 arm Tricep Extension
35's 2x10

Leg Extension
250 x 14

Merry Christmas, team.


Tuesday, December 23, 2014

Pre-Christmas Update

I get sentimental around the Holidays. I particularly like the ones where presents are involved (Christmas and my birthday.) So I tend to let my heart rest on the ol' sleeve. Here are some updates:

My training is going pretty damn well. I've been incorporating some more ass to grass High Bar Squats and a lot more Heavy Deads. I'll be pulling 400 for several sets sans belt or wrist wraps this weekend, a PR. And I'm not even remotely concerned that I will fail. I know I will dominate. That's confidence in programming.



My physique is growing, especially my wheels. One of my goals for the upcoming production of  Roméo et Juliette was to have some pretty decent quads to sport in the more than likely required tights in my performance of Paris. I'm hoping to have each quad be roughly the size of Sarah Coburn (JK...or am I?) I'm in a bit of a mini bulk, I'm not weighing myself, but I'm keeping fairly good track of my macros and letting in a little bit of YOLO here and there to give myself a mental break from the dieting mindset. I'm going for strength gainz and trusting the physique will follow.

Yeah, I still wear shades inside. No fucks given.

My clients are doing well. I'm looking forward to sharing some of their progress as the weeks go on (with their permission.) I think a few of you can relate to some of their ups and downs with the journey and I want the blogosphere to understand how proud I am of their dedication. I'll be taking on a few more clients after the new year, so look out for the promos that I'll be releasing if you're interested in signing up.

Now, the book. I'm really enjoying writing. It's truly opening my eyes to the full scope of this journey I've been on since I was a kid. I've really delved deep into the factors that made me overweight and I've tried my best to outline a fully integrated approach to losing weight and building muscle while making it easily digestible and entertaining. It's been pretty easy to get information on paper, I've already typed up 30 pages with relative ease with a lot more information to share. I'm actually quite surprised how open I'm being with some of the stories. A great deal of them are very private memories that I've shared with no one. However, these stories are important and relative to the message I'm trying to convey and I'm hoping that people will appreciate the honesty. 

Until next time,

Lift Big, Sing Big, and Look Great Doing It.

The Opera Bro

Full Upper Body

Bench
160 2x12, 2x8



Pull Ups
65 2x4

Overhead Press
120 3x5



V Bar Rows
180 3x10

Dips
45 5x8

Rack Pulls
350 2x8

Hammer Shoulder Press
2 45's plus 20lbs x 5

Monday, December 22, 2014

Full Body

Bench Press
170 4x10



V bar row
170 4x12

High bar Squat
195 5x6



Deads
345 2x5



Reverse Grip Bicep pulley
60 2x12-15

1 arm Tricep extension
30 2x12-15

Leg Extension
250 x 13

Saturday, December 20, 2014

Full Body

Bench Press
205 4x3



Weighted Chins
52.5 2x6

V Bar Row
160 3x12

High Bar Squat
220 2x2
150 2x12 



Deads
395 2x2 



Alternating Dumbbell Bicep Curl
45's 2x8

Overhead Tricep Pulley Extension
150 2x12

Leg Extension
250 x 12

Friday, December 19, 2014

Boulders and Wheels

Overheard Press
105 5x8



High Bar Squat
205 4x4

I can see your underwear!!!!!


Behind the head press
100 4x5



Deads
375 2x4

Especially proud of this.


Leg press
3 45s 2 25s 2 5s 3x12

Lying Leg curl
130 1x12, 90 2x12

Hammer Shoulder Press
2 45s plus 30lbs

Christmas is coming. See you on the 25th, Swole St. Nick.

Wednesday, December 17, 2014

Full Body

Bench Press
190 4x5



Weighted Chins
32.5 2x8 



V Bar Row
150 3x12

High Bar Squat
180 4x6 



Deads
300 2x8 



Alternating Standing Bicep Curls
40's 2x8-12

Overhead Pulley Tricep Extension
140 2x12

Leg Extension
240 x 20


Tuesday, December 16, 2014

I'm writing a book...

That's right, the title does not lie. I am indeed writing a book. I've actually been writing one off and on (mostly off) for the better part of 2 months. I'm not sure when it will be finished or even what the final product will be. However, right now it is one part weight loss/muscle building guide that gives you an idea how to set up your own path to baddassery, one part philosophy on training and singing, and one part personal stories and anecdote.

I don't have a deadline, I just have a goal and an idea of what I'd like to say. It will change and adapt as I grow, but once I feel like I've delivered on my personal goals for this project, I'll pull the trigger.

I'm also currently working on a presentation that outlines some of the specifics of the book in regards to weight loss and muscle growth and how it can benefit your performance as a singer and actor. I'm hoping to get a strong hold on it, do a couple of test runs, then begin showing it to people interested in learning the material. Perhaps schools, colleges, academies, and programs. Anybody who may be interested in learning. Maybe I'll even do seminars teaching performers how to eat and train, it all depends on demand and my availability.

The reason for this is not to make money, I don't care if either of them make a dime. I'm not even sure how much I will charge or if I will charge at all. It is my contribution to my craft. The craft that I love and adore and is constantly bringing new joy to my life. There are thousands of people who are immensely more proficient at the art of singing and acting, and there are even more experts on lifting. But, the one thing I know I'm capable of showing people is how to get lean and keep their instrument healthy and strong while navigating the demands of the lifestyle. So, I will create it and make it available.

This whole new venture has reinvigorated my love for writing and for that I am indebted to this pursuit. Writing was one of the things that truly helped me this past year and my return to it with this kind of renewed energy is filling my belly with all the fire I could ever want. The fact that anyone would be interested in reading and learning from my experience is just a sweet bonus. Plus, who amongst you can say that they've written a book?? I don't believe that it's going to be easy, but it will be a labor of love.



Until Next time,

Lift Big, Sing Big, and Look Great Doing It.

The Opera Bro

P.S. If anybody has a good title to call this thing, I'd love to hear suggestions. 

Full Upper Body

Bench Press
175 3x9,1x4



Weighted Pulls
45 2x6 



Overhead Press
95 1x11, 2x12



V Bar Rows
140 3x12

Dips
25 5x12

Rack Pulls
345 2x8

Shoulder Hammer Press
2 plates plus 25lbs x 12

Monday, December 15, 2014

Ol' Yeargain V.S. Dude Bro

Don't get me wrong, I'm a self proclaimed bro scientist.



But these dude bros...dese guys, they just don't even know...OR, they're trying to get your money. Neither is good.

The supplement industry is full of bastards and snake oil salesmen. Not to say that all people who sell supplements are bad people and that all supplement companies are evil, but within their ranks are many many shades of grey. They're a business, and although they are set within the parameters of "health", they aren't necessarily in the game to make you healthy, they're in the game to obtain your money.

Today I went to GNC to get some Yohimbine. It's a supplement that I've been using for a while, mostly during my days of gettin lean, but it's stayed within my daily intake. It goes well with my morning caffeine intake and has some research that it's beneficial for fat loss in a fasted state. Some supplements contain yohimbine in it along with beta alanine, creatine, arginine, niacin...a lot of sciency sounding things that are more or less stuff that gives you a pretty decent buzz and help slightly increase gym performance. I don't particularly like the whole super buzzed feel first thing in the morning, but I like how I feel on yohimbine. For me, the slight boost of energy is nice, and the theoretical fat loss is a gamble but a potential plus.

Yohimbine is one of the few things where I'll occasionally go to a GNC to get, where most of the time I'll order it online or swing by a local discount supplement shop. I don't like going to GNC. Why? Because without fail, I will come across a dude bro trying to sell me something I do not want and especially do not need.

Today's sell? Test Boosters!

I asked where the Yohimbine was because there is about 1,000 bottles in that damn place and because of the "male enhancement" qualities (minor test boosting) he made the assumption that I was there to get my daily dose of huge and try to get my own over the counter steroid replacement. Dude bro attempted to sell me on his favorite brand of pre-workout/test booster that of course contains yohimbine, creatine, caffeine and D-Aspartic Acid. In his words I would "See the strength gains first, then the mass gain would follow."

I remembered hearing something about D-Aspartic Acid online here and there and it took me less than a minute of basic research before finding out that the studies done with D-Aspartic Acid showed no significance increase in lean muscle mass. And even if the anecdote that this young Dude bro was excited about sharing had any validity, more than likely he was seeing benefits from increased energy and awareness due to caffeine, an increase in ATP due to the creatine and a hefty dose of PLACEBO!!!

So, basically, not only is this dude bro a shill, he's also kind of an idiot. OR, he's a clever salesman that I assumed I didn't know why I was in that store to begin with? You decide...

The truth is if you want to see strength and muscle gains, put yourself in a nice caloric surplus, get shit tons of sleep, and lift some weights and progressively make yourself lift heavier weights. Rinse repeat. Now, getting stronger and not getting hella fat, staying lean, getting leaner, and having a practical program is a bit more scientific and requires a little bit more research or a trainer/online coach (Hire ya boy, Ol' Yeargain - Email me at Operabro1@gmail.com). You're not going to find any kind of magic at a supplement shop. You might find some neat stuff, some tasty means to get your protein requirements, or a tasty brand of Branch Chain Amino Acids, BUT, you won't find immediate success in pill form.



When discussing supplementation with my clients, I rarely suggest that they do anything outside of the standards: Whey, BCCA's (for my clients who fast), creatine, etc. If they have spare cash and want to indulge in other things, I'll give my honest opinions and look up any research available so we're equally educated on the potential consequences. But really, training smart, progress overload, sound nutrition and ample amounts of sleep get the job done, everything else is just indulgence in a hobby.

Until next time, don't let those tight fitting polo's fool you, most of the GNC bros don't even lift. HOLLA! And as always...

Lift Big, Sing Big, and Look Great Doing It.

The Opera Bro




Full Body

Bench
180 4x7



V Bar Row
130 5x12

High bar Squat
70% 190 5x6



Deads
340 2x6



Reverse Grip Bicep Curl
90lbs 2x8

Overhead pulley Tricep extension
130 2x12

Leg Extension
230 x 20