The Contrast

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

Sunday, February 28, 2016

Lower

Squat
225 x3, 260 x3, 290 xAMRAP (3)



Squat
265 4x4

Sumo Deads
355 3x6


Leg Press
3x12

Machine Lunges
3x12 (each)

Calf Raises
3x15

Upper

Overhead Press
60 x20, 75 x20, 90 x20

T Bar Row
2 plates plus 20lbs 4x12

Seated Dumbbell Shoulder
4x12 (Pyramid Sets)

Pull Ups
10lbs 3x12-15

Chest Flys
3x12

Bicep/Tricep Supersets

Saturday, February 27, 2016

Lower

Deads
385 5x6



Stiff Legged Dumbbell Deads
60's - 100's 5x12

Front Squat
190 3x6

Hack Squat
1 Plate Plus 25lbs 5x12

Leg Ext.
Leg Curls
Calf Raises
3x12-15

Tuesday, February 23, 2016

Upper

Bench
150 x5, 170x5, 195 AMRAP (7)



Pause Bench
205 5x2



1 Arm Chins
10lbs 1xAMRAP

Reg Chins
10lbs 1xAMRAP

Lat Hypertrophy

Shoulder Super Sets

Tricep/Bicep Super Sets

Monday, February 22, 2016

Lower

Squat
210 x5, 245 x5, 275 AMRAP (5)



Squat
225 3x8 



Sumo Deads
330 2x8 



Leg Press
3x12

Lunges
115lbs 3x12

Saturday, February 20, 2016

Upper

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



Close grip overhead
165lbs 1x1, 135lbs 1xAMRAP (3)



T bar Row
2 plates plus 15lbs 4x12

Dumbbell Shoulder Press
Pyramid Sets 4x12 (60's x8)

Pull Ups
65lbs 3x5-8

Chest Flys
3x12

Bicep/Tricep Supersets

Thursday, February 18, 2016

Lower

Deads
405 5x4



Stiff Leg Deads
5x12 (55's-100's)

Front Squats
180 3x8




Hack Squats
1 Plate plus 20lbs 5x12

Leg Exts
Leg Curls
Calf Raises
3x12-15 


Tuesday, February 16, 2016

Upper

Bench
90 x 20, 115 x 20, 135 x AMRAP (25)

1 Arm Chins
5lbs 1xAMRAP (12)

Reg Chins
5lbs 1xAMRAP (12)

Lat Hypertrophy

Shoulder Supersets

Bicep/Tricep Supersets

Sunday, February 14, 2016

Lower

Squat
130 x20, 160 x20, 190 x20

Sumo Deads
370 2x4

Leg Press
3x8-12

Lunges
110lbs 3x12

Calf Raises
3x15-20

Saturday, February 13, 2016

Upper

Overhead
100 x3, 115 x3, 130 AMRAP (5)



Close Grip Push Press
160lbs 1x1, 130lbs 1xAMRAP 



T Bar Row
2 Plates plus 10lbs 4x12

Dumbbell Shoulder Press
4x12 (Pyramid Each Set)

Pull Ups
60lbs 3x5-6

Chest Flys
3x12

Bicep/Tricep Supersets

Friday, February 12, 2016

Breaking Radio Silence...temporarily.

What's up, Team?

As I'm typing this it's a bit before 6:00 am. I got to Starbucks at 5:30 am.

Last night I took an advil PM at 8pm. I had crazy medicine induced dreams throughout the night that kept me in a half wakened state until 3:30 am. Dreams of Break In scenarios fueled by the outside arguments (or should I say Screaming Matches) of neighbors in the real world.

Tossing and turning until the bright illumination of my phones background showed me 4:00 am. Wide awake. As if sleep hadn't even touched my eyes.

The shower water that cycles between the glacial waters of the artic and Satan's bathwater hit my face at 4:09 am. Soap, Shampoo, and spit up toothpaste circle the drain.


Fuck. Forgot to shave. Hope they like Stubble.


Pants, Belt, Socks, Boots, and a casual Superman T-shirt to soak up whatever sweat wells up in the boiling waiting rooms.

Dark doesn't even begin to describe the morning. The sky is so black, as if it doesn't even know that the next day has already begun. It pleads ignorance to the sun that looms in the future.

Cold doesn't even begin to describe the weather. It bites, stings, and infects like a virus. You and the cold now share a chromosome. You can't shake it, no use trying. Just accept it, let it be a part of who you are this day. At least until you can get into the subway car...which seems to be taking forever.

Sitting in that plastic bucket next to the mother, up early to provide a living for her family, the circles deeply burrowed in her eyes. The dozen or so people, all here because they need to be, not because of want. It almost makes the small slice of misery I'm putting myself through completely miserable, because my choice is one of artistic fullfillment and passion, not necessity.

One stop, two stop, three stop, four. Walk to the next platform. Wait. Shiver. Try to shake the cold, do a few lip trills to see how the voice feels. Hope that it's not disrupting anybody else's sense of quiet. It's not. Everybody wears ear buds, shutting off the squeaks of subway cars and the squeals of subway rats. I wonder how many of them are listening to something that will help them get out of the rat race and get to the point where they can fly on granite clouds on a private car, with their own driver whos nick name is "Skip." Skip's a quiet fellow, but he enjoys hearing about your day and drives aggressively and effectively. Nice guy, that skip.

Back on the streets. It feels twice as cold near time square. The wind blows twice as hard. Like the buildings are creating massive wind funnels. The streets are empty enough where I don't mind opening up my voice box and letting a casual "If Ever I would Leave You" flow out.

I land at Pearl Studios at 5:20am. A small pool of people have emerged from their own scenarios that somehow reflect mine. Each bundled to the teeth with as much fabric as their person can hold. Each of us prepared for a nice long sit until 6am when the doors are scheduled to open.

Lucky for us, the doorman takes pity and allows us to enter. We ascend the elevator, landing on the 12th floor where the official sign up list sits there waiting. Despite my best efforts to be a spartan in this race, I'm still 40th on the list. But this bodes well, I believe I will be heard today.

Now what?

Starbucks opens at 5:30 am. God bless them and their hot, brown water they call coffee and their free wifi. It's up to me to kill time and stay sane so I can sing the Jesus out of my audition. We sign up for official times at 9am.

Despite what this may appear to be. I'm having the time of my life. Feeling empowered and purposeful once again in this fight towards a career in the singing/acting/performing business.

Also, This City is Boss

Until Next Time,

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

The Opera Bro

OperaBroTraining.com

Thursday, February 11, 2016

Lower

Deads
425 5x2



Dumbbell Stiff Leg Deadlifts
5x12 (50's-95's)

Front Squats
215 3x4 



Hack Squats
1plate plus 5lbs 5x12

Leg Exts
Leg Curls
Calf Raise
3x12-15


Stay classy, team.

Monday, February 8, 2016

Upper

Bench Press
170 x 5, 190 x 3, 215 AMRAP (4)




Pause Bench
200 3x3-5

1 Arm Chins
2.5lbs 1xAMRAP

Reg Chins
2.5lbs 1xAMRAP

Lat Hypertrophy

Shoulder Supersets

Bicep/Tricep Supersets

Sunday, February 7, 2016

Lower

Squat
235 x5, 270 x3, 300 AMRAP (3)



Pause Squat
255 3x6 



Sumo Deads
350 3x6




Lunges
105lbs 3x12

Calf Raises
3x12-15

Friday, February 5, 2016

Upper

Overhead Press
95 x5, 110 x5, 125 AMRAP (7)




Close Grip Overhead
155lbs 1x1, 125lbs 1xAMRAP

T Bar Row
2-3 Plates 4x8-12

Incline DB Bench Press
75lbs 1xAMRAP, 60lbs 1xAMRAP

Pull Ups
55lbs 3x6

Chest Flys

Bicep/Tricep Supersets

Thursday, February 4, 2016

Lower

Deads
370 x3, 425 x3, 480 AMRAP (1)



Dumbbell Stiff Legged Deads
5x12 (45's-90's each hand)

Hack Squat
5x12

Leg Extensions ss with
Leg Curls
3x8-12 (each)

Front Squat
185 3x6

Tuesday, February 2, 2016

Upper

Bench
160 x3, 180 x3, 205 AMRAP (6)




Pause Bench
195 3x4 



1 Arm Chins
1xAMRAP 



Reg Chins
1xAMRAP

Lat Hypertrophy

Shoulder Supersets

Bicep/Tricep Supersets

Monday, February 1, 2016

Lower

Squats
220 x3, 250 x3, 285 AMRAP (6)



Pause squats
265 3x4



Sumo Deads
325 3x8



Leg Press
3 Plated plus 15lbs 3x12

Lunges
100lbs 3x12

Calf Raises
3x15-20