The Contrast

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

Saturday, January 30, 2016

Radio Silence

It's occurred to me that I've got a lot to learn. 

On Monday morning I'm headed into a jungle of sky scrapers, subways, and garbage. On this tiny island a lot of dreams are born, granted, and crushed all within moments of each other.

There's a lot of fear in my mind. But it's not a fear for my life, my well being, or even my sanity. It's simply jitters that come from doing something new. Like meeting a somebody famous. You hope they'll like you.

Let's go back.

This past year I've worked hard and long at developing strength at the gym, confidence in my physique, an idea of how to control my finances, how to make a living, how to work hard, how to learn, how to love, and how inspire others.

But I've realized that I've learned the most I can with circumstances of living and working in Oklahoma. And I feel like I've done a lot to share with all of you what I consider to be valuable lessons. I've positioned myself to be a teacher of sorts.

That being said, I feel I need to step away from my post as an educator...at least for the time being.

What does this entail?

I'm suspending posting blog posts, NewsLetters, and anything that requires a lot of "sit down and regurgitate."

I feel that to get the absolute MOST out of these next few weeks/months, I need to shut up, listen, and absorb. Just call me the human sponge.

So...this may very well the last you hear from me for a while...or not. I'm fickle.

One Project that I'm looking forward to continuing is My Vlogs on my YouTube Channel. I'll be sharing a LOT on those vlogs. I hope you'll like, share, subscribe, and help me make it a special little thing.

Until Next Time,

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

The Opera Bro

Operabrotraining.com

Friday, January 29, 2016

Upper

Overhead Press
60 x20, 70 x20, 85 x20

T Bar Row
Pyramid Set 4x8-12

Incline Bench Press
170lbs 1xAMRAP, 145lbs 1x8-12

Pause Pull Ups
52.5lbs 3x6

Chest Flys

Bicep/Tricep Supersets

Shoulder Supersets

Thursday, January 28, 2016

Lower

Deads
345 x5, 400 x5, 450 AMRAP (5)



3" Deficit Deads
355 3x6

Front Squats
175 3x8

Muscle Snatch
140 3x5

Power Clean/Squat
160 3x5

Leg Extensions
Leg Curls
Calf Raises

Wednesday, January 27, 2016

Preperations

Like an insane person prepping a bomb shelter for the impending doom, I am forging plans, ideas, tactics, etc. on how I'm going to not only experience New York, but also THRIVE!

1.) I've finished my singing website: KaseyYeargain.org

2.) Every day I search for auditions big and small. Near and far.

3.) I've located every audition studio in the city. I'm looking forward to getting really familiar with and finding these studios.

4.) I've planned to see many many shows. One of the highlights is The Fantasticks and Manon Lescaut featuring Jonas Kaufmann.

Today I spent nearly 20 bucks just making copies for a new audition book.

I don't plan to do most of the traditional tourist stuff. I like food, so I'll eat plenty of that. But I'll enjoy the sights and sounds of the walk to the subway station or from the audition studios. I'm going to attempt to get very comfortable with being around hundreds of people all the time.

Until Next Time,

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

The Opera Bro

Operabrotraining.com

Tuesday, January 26, 2016

Upper

Bench
145 x5, 170 x5, 190 xAMRAP (11)



Pause Bench
190lbs 3x5

1 Arm Chins
45lbs 1xAMRAP

Reg. Chins
50lbs 1xAMRAP

Lat Hypertrophy

Shoulder Supersets

Bicep/Tricep Superset

Monday, January 25, 2016

Lower

Squat
205 x5, 235 x5, 270 AMRAP (9)




Pause Squat
225 3x8

Sumo Deads
365 3x4




Leg Press
3 Plates pus 10lbs 3x12

Lunges
95lbs 3x12

Calf Raise
3x15-20

Saturday, January 23, 2016

Investing

Right now I'm sitting in an orchestral rehearsal for The New Moon. I figured with some downtime I'd let this movie magic music be my muse.

I'm not making an extraordinary amount of money doing this show or this project. But every glorious round tone I hear produced from this full orchestra is worth literally thousands to me.

How Much is your time worth to you?

My time is worth a great deal to me. But, I don't consider all worth to be monetary. And frankly neither should you. The saying "You can't take it with you" comes to mind.

The same goes for how you spend your money. You can either spend money on something material, a returning investment, a liability (like a car or house),  or, perhaps the most important, an experience.

At the end of your life you can have money to leave to your family, friends, loved ones, etc. But if you don't have experiences with any of them, they'll only remember your bank account.

A singer has only so many viable years. Some more than others. At the end you don't want to think "I'm glad I did all of the highest paying gigs." More than likely you won't remember the paychecks. You'll remember the people, the characters, the sights and sounds, the way it felt to wear that hat, that coat, and the smell of the local cuisine as it fills your apartment through your open window. You'll remember the commute, the people that talked to you in line at 7-11, that time you forgot your script at home and surprised yourself with how much of the show you had memorized as you snuck peeks at your colleagues scores and librettos.

Don't get me wrong, I love money, and you can't pay rent in experiences, but when thinking about projects, the experience should be a big factor.

Until Next time,

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

The Opera Bro

Operabrotraining.com


Friday, January 22, 2016

Upper

Overhead Press
110 x5, 120 x3, 135 AMRAP (5)




Close Grip Overhead
150lbs 1xAMRAP, 120lbs 1xAMRAP 



Bent Over Row
4 Plates plus 2.5lbs 4x8-12

Incline Bench press
165lbs 1xAMRAP (7), 140lbs 1x12

Pause Pull Ups
50lbs 3x6-8

Chest Fly

Bicep/Tricep Superset

Shoulder Superset

Thursday, January 21, 2016

Lower

Deads
210 x 20, 260 x 20, 315 x 20



Pause Front Squat
210 3x4




Muscle Snatch
140 3x4 



Power Clean to Squat
155lbs 3x5



Leg Ext,
Leg Curl,
Calf Raise

Wednesday, January 20, 2016

Liquid Courage

If you know me, you know that I do NOT drink. Occasionally I'll have a drink here or there on the behalf of someone else. (Someone's wedding, a friend I haven't seen in a long time, etc.) but for the most part I'm a very sober fellow.

I have many reasons why I stopped. Empty calories, doesn't lend itself to a healthy, fit lifestyle, but the most important is this...

Booze gives you false courage.

People speak more freely, say things that they regret. Act on ambitions they had no intention of acting upon without the aid of some booze.

You approach a girl you wouldn't normally talk to.
You take a shot to calm your nerves, so you can sing a song, act a scene, perform an act that you wouldn't have the guts to perform otherwise.

This becomes a crutch. 

Using booze as a tool and an inebriated state as a manner to accomplish your inner most desires is a one way mission to becoming a living, breathing Jekyll and Hyde.

You're now putting into question what your courage is. A result of you, your hard work, your heroism...or was it a few shots of Johnny Walker. 

Without the aid of booze, drugs, or whatever takes you out of the visceral experience, you're forced to face the world in an intimate way.

To face these scary, awkward, potentially horrible experiences in an altered state is robbing yourself of a real moment.

Until next time,

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

The Opera Bro

Operabrotraining.com

Tuesday, January 19, 2016

Upper

Bench
110 x 20, 135 x 20, 165 x 20



1 Arm Chins
42.5lbs 1xAMRAP

Reg Chins
47.5lbs 1xAMRAP

Lat Hypertrophy

Bicep/Tricep Super Sets

Shoulder Super Sets



Monday, January 18, 2016

Lower

Squat
150 X 20, 185 X20, 220 X20



Sumo Deads
345 3x6



Leg Press
3 Plates plus 5lbs 3x12

Lunges
90lbs 3x12



Calf Raise
3x15-20

Friday, January 15, 2016

Upper

Overhead Press
100 x3, 115 x3, 130 AMRAP (6)



Close Grip Overhead Press
145lbs x1, 115lbs 1xAMRAP



Bent Over Close Grip Row
4 Plates 4x12



Incline Bench Press
155lbs 4x5-7 



Pause Pull Ups
47.5lbs 3x6

Chest Flys

Bicep/Tricep SuperSets

Shoulder SuperSets


Help Support a Singer with a Great Cause.

Friend and recent guest on my podcast, Opera Bro Radio: The Podcast, Seth Carico is going to be running the Berlin Half Marathon.

Here are the details:

"Dear Friends,

I am super excited to announce I am running the Berlin Half Marathon in April to raise money for the Deutsche Kinderkrebsstiftung (German Foundation for Childhood Cancer). This challenge page is where you can help me reach my goal of 500€. If I reach that goal by March 9th, my place will be officially reserved for the marathon. If I do not reach that goal, I will not be allowed to run, but the donations will still be given over to the Cancer Foundation. And, if the goal is reached, that doesn't mean we should stop. Let's bring in as much as we can. So, if you decide to help out, no matter what happens with the goal, you will still be doing something great with your money. I really do hope we can meet the deadline, and I can get out there and sweat for your dollars, but either way, I really appreciate your taking a moment to consider giving whatever you can to help kids with Cancer. Every penny counts :)

Sincerely,
Seth Carico"


If you have the means, please please PLLLLEEEAAAASSSSE visit THIS PAGE and donate. The world has recently lost two incredible talents to cancer and we lose thousands of children every year because of this terrible disease who won't even have a chance to leave a mark on this world. This is a magnificient cause and it only furthers my belief in Seth as an artist and a human. Please visit the page and help out a great cause.

 http://www.alvarum.com/sethcarico

Until Next Time,

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

The Opera Bro

Operabrotraining.com

Thursday, January 14, 2016

Lower

Deads
390 x5, 445 x3, 495 AMRAP (1)



3" Deads
365 3x4 



Pause Front Squat
180 3x6




Muscle Snatch
140 3x3

Power Clean to Squat
150lbs 3x5

Calf Raises
3x15-20



Wednesday, January 13, 2016

How to talk to your spotter.

In the game of lifting heavy weights you may or may not need a spotter.

Instances where you DON'T need a spotter.

Deadlifts

Keep people away from you when you're deadlifting. If it's too heavy, drop the damn weight. Don't have anybody help you with forced reps or anything ridiculous. You either do or don't.

Squats

Some people think you should have a spotter when it comes to squats. I completely disagree. You should either be squatting in a squat rack with pins that you can rest the weight on in the bottom position if you get pinned, or you get really great at dumping the weight behind you. There's no need to have someone awkwardly hug you, your butt in their groin. It's awkward for everyone.


Instances where you NEED a Spotter.

Heavy Bench Press - Specifically, your attempts at a one rep max. 

You shouldn't be going for a one rep max every time you hit the bench. It's stupid and it's counter productive.

But, sometimes your program calls for it. When it does, get a spotter.

1.) Ask somebody that looks like they've been in the gym game a few years.
2.) Ask someone who looks like they could row the weight you're benching, if not at least double it.
3.) Be clear about what you want. Tell him not to touch the bar unless the bar begins reversing direction.
4.) Do a count off for the lift off. One two three - lift.
5.) Make sure to thank them whether they did a good job or not.

Until next time,

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

The Opera Bro

Operabrotraining.com

Tuesday, January 12, 2016

Upper

Bench
200 x 5, 225 x 3, 255 AMRAP (fail)



Pause Bench
185lbs 3x5-6



1 Arm Chins
40lbs 1xAMRAP

Reg Chins
45lbs 1xAMRAP

Lat Hypertrophy

Bicep/Tricep Super Sets

Shoulder Super Sets

Monday, January 11, 2016

Lower

Squats
270 x5, 305 x3, 340 AMRAP (1)



Pause Squats
250 3x6 



Sumo Deads
320 3x8 



Leg Press
3 Plates 3x12

Lunges
80lbs 3x12

Calf Raises
3x15-20

Saturday, January 9, 2016

Gym Princess

I heard the term "gym princess" a few months back and found it funny.

Gym Princess:  A person who frequently goes to the gym and likes to have all of their elements the way they prefer. For example: My squat rack, my favorite workout time, the right grip on the bar, the right shoes, pants, shirt, etc.

Sometimes if a princess doesn't have their usual equipment they will blame having a poor workout on the lack of these elements in place. 

I don't think of myself as a gym princess, but On Tuesday I had one of these kinds workouts occur. I didn't have my usual bench press, my usual bar, my usual weights. Wrong rack height, difficult to unrack. And I wasn't able to hit the numbers I'm usually able to hit.

My squat training session went more than fine on Monday, the elements weren't too different than what I'm used to. I'm hoping for a decent deadlift session on Thursday. Fingers crossed.

It's difficult to progress on some lifts of the elements are wildly inconsistent...but it's still possible, it just may not be as linear as you'd like.

If you're a traveling performer, actor, these are the facts of your training life. I was just reminded of its ugly reality and although my ego is bruised, I'm a grown man and always look for a challenge. 

The key to success is finding a gym that has similar training equipment to the stuff you're used to, but not to become attached to specifics. For me, I'm already calculating to make my current situation more "optimal." 

Until Next Time,

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

The Opera Bro

Friday, January 8, 2016

Upper

Overhead Press
95 x5, 110 x5, 120 AMRAP (8)



Close Grip Overhead
140lbs 3x1-2



Close Grip Bent Over Row
Pyramid up to 5 plates 4x6-12



Incline Bench Press
145lbs 4x6-7

Pause Pull Ups
45lbs 3x6

Chest Fly
3x12

Shoulder Super Set

Bicep/Tricep Super Set


Thursday, January 7, 2016

Lower Body

Deads
360 x3, 410 x3, 460 AMRAP (3)



3" Deficit Deads
325 3x8 



Pause Front Squats
170 3x8 



Muscle Snatch
135 3x5 



Power Clean and Squats
145lbs 3x5

Leg Extension
Leg Curl
Calf Raise 3x8-20 (each)

Wednesday, January 6, 2016

Ambition

I've started a very ambitious project this week.

To document my time here in Texas and also my impending move to the Big Apple, I've decided to do Daily Vlogs.

My first one was released on yesterday (Tuesday.)

Make sure you subscribe to the YouTube Channel so you can see them uploaded daily. (Around 8-9am Central Standard Time.)

Frankly, that's where all of my energy is been going in regards to the content and creativity side of what I do (blog, vlog, facebook, blah blah blah.)

Until Next Time

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

The Opera Bro

Operabrotraining.com

Tuesday, January 5, 2016

Upper

Bench
185 x3, 210 x3, 240 AMRAP 2x1 <- Strange bench.



Pause Bench
215lbs 3x1-3



1 Arm Chin
37.5lbs 1xAMRAP

Reg Chins
45lbs 1xAMRAP

Lat Hypertrophy

Shoulder Super Sets

Bicep/Tricep Super Sets

Monday, January 4, 2016

Lower

First Day in Texas. I trained at Metroflex, Ft. Worth today. This place is freaking amazing.

Squat
250 x3, 285 x3, 320 AMRAP (3)



Pause squat
260 3x4



Sumo Deads
360 3x4



Leg Press
2 plates plus 85lbs 3x12

Lunges
85lbs 3x12

Calf Raises
3x15-20

Friday, January 1, 2016

Winter is Coming

Because of climate change and what not, winter is starting later and becoming much more aggressive. That means epic blizzards, ice, sleet, and even random tornadoes in December.

This also means that everyone who plans on making New Years resolutions is about to come across the biggest obstacle that even I, Ol' Yeargain, a man that has almost NEVER missed a training session find almost insurmountable.

Mother Nature.

There is nothing worse than having to wake up early, put on layers of clothes, and then go outside to commence the defrostification of your vehicle.

Your hands biting from the cold and the wind and the flecks of ice that land on them as you scrape all of the ice off of your windshield.


Pro Tip: Clean off all of the ice and frost while your car is on and is filling your vehicle full of hot air awesomeness. Then go inside your house and wait for you car to become a solitude of warmth.

Addendum to Pro Tip: this only works if you car doesn't suck. My car sucks, so I'm not a pro.


But usually your car is never as warm as you want it. Especially the steering wheel. I've driven to the gym with one hand on the wheel and the other tucked under my groin and butt (the warmest spot on the human body?) Then I alternate the two hands. This gets the job done until I've landed at the gym.

With this kind of journey ahead of you, it's completely understandable how a nice warm bed and a couple of more hours of sleep can sound much more enticing. Especially when it requires nothing from you to make this decision.


But it ain't that bad.

Once you're at the gym, it's like you scaled Mt. Everest. You beat mother nature, and now you get to have your well deserved training session.

If you want to make a huge change in your life, especially physically. You're going to have to grow comfortable with discomfort.

Again, a phrase that has helped me get through some very rough times:

"Successful people do what they have to do, whether they feel like it or not."

And the ride back home or to work is NEVER as bad. And why is that?
You've got all your gains to keep you warm.

Until Next Time,

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

The Opera Bro

OperaBroTraining.com

Upper

Overhead Press
70 x20, 85 x20, 105 x20



Bent Over Row
220lbs 4x8

Incline Bench Press
140lbs 4x8



Pause Pull Ups
42.5lbs 3x6

Incline Hammer Bench
2 Plates 3x8-12

Chest Fly
3x12

Shoulder Super Sets

Bicep/Tricep Super Sets