The Contrast

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

Wednesday, June 29, 2016

Upper

Bench
190 x3, 210 x3, 230 2x2



Bench
205 6x3

Chins
BW + 25lbs 3xAMRAP (12 each)

Lat Hypertrophy

Bicep/Tricep Supersets

Shoulder Supersets

WATCH THE VLOG!!!

Monday, June 27, 2016

Lower

Squat
255 x3, 285 x3, 315 x3



Squat
270 5x3

Sumo Deads
410 3x4

Leg Press
5 Plates 3x8-12

Calf Raise
3x12-15

The Final Days of The Fantasticks at Festival 56

Saturday, June 25, 2016

Upper

Overhead Press Max (155)

Overhead Press
110lbs 5x12

Bent Over Rows
200lbs 5x6

Incline Bench Press
175lbs 5x6



Pull Ups
75lbs 1xAMRAP, BW 1xAMRAP

Chest Fly
3x12

Bicep/Tricep Supersets

NEW VLOG IS NOW LIVE!!!

Friday, June 24, 2016

Lower

Deads
385lbs 5x8



Front Squat
250lbs 1x4

Lunges
40lbs, 50lbs, 60lbs 3x8-12

Leg Press
4 Plates plus 85lbs 3x8-12

Leg Ext.
Leg Curls
Calf Raise
3x12-15

Wednesday, June 22, 2016

Upper

Bench
170 x5, 200 x5, 215 xAMRAP (4)



Bench
200 5x5

Chins
90lbs 1xAMRAP, 70lbs 1xAMRAP, BW 1xAMRAP

Lat Hypertrophy

Bicep/Tricep Supersets

Shoulder Supersets

Two Show Day of The Fantasticks at Festival 56

Monday, June 20, 2016

Your Fitness Sucks

The Fitness Industry is Exhaustively Boring.

There are many reasons why I've pulled away from my former near FULL time commitment to educating and preaching a "fit" lifestyle.


1.) Same shit, different sound box.

Very little has changed in the fitness game over the years. When I first began my fitness journey and discovered all the wonderful knowledge that has helped me lose over 100lbs, gain a bunch of muscle and strength and has helped me keep my sanity while doing so was a blast. Flexible dieting, strength training, and tips and tricks to navigate the lifestyle were like crack to me. But, very few things are innovative in today's game. Everybody seems to be trading knocks, trying to prove why their method is superior, all the while people who have the better marketing are the ones who are able to sell. (The business behind the industry is infinitely more exciting than the science IMO.)


2.) Stupid is stupid is stupid is stupid

It's hard to educate when people just want to be ignorant. Forcing awareness onto people takes a special type of animal that I'm not willing to be. Education is the only thing that repels ignorance, and for those that are truly eager to learn, education on all topics is widely available. One merely has to go to google to find literally thousands of free resources to help them rectify the ignorance.


3.) Work is the only thing that works

People want quick, easy fixes to problems they don't even understand they have. Most of the issues that cause people to be overweight can be classified under medical, emotional, or habitual. All three of these require nothing short of an intervention. A hard stop in the road and a commitment to change.

Today I listened to a podcast from This American Life about being fat. It made me grateful for the tenacity I had with my journey and my willingness to do it without the aid of pharmaceuticals. It was a fairly heart breaking episode and as a person who has gone through similar woes, simultaneously infuriating.

I don't blame, shame, or hate people who are overweight/fat/heavy - whatever the correct title may be, but I also don't like to hear complaints or excuses. I don't have the time or the patience for it anymore. I've poured my heart and soul into this journey and have made a lifetime commitment. I've put every step of my journey on this blog and continue to work my ass off, inch by inch, brick by brick to be stronger, leaner, more muscular all while being the best bad-ass singer/actor I can possibly be. I'll wake up earlier, stay up later, skip out on parties, events, or even career opportunities to stay true to this journey. I'm all in, fully committed and I'll die before I quit.

So, if you're not willing to do the same, no big deal - just don't bug me about your situation.

Until Next Time,

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

The Opera Bro

OperaBroTraining.com

Lower

Squats
235 x5, 265 x5, 300 x5



Squats
245 5x5

Sumo Deads
390 3x6

Leg Press
4 Plates plus 80lbs 4x8-12

Calf Raise
3x12-15

NEW VLOG IS NOW LIVE!!!

Saturday, June 18, 2016

Upper

Overhead Press
135 x5, 145 x3, 165 x(fail)

Overhead Press
145 5x1

Bent Over Row
195lbs 5x6

Incline Bench Press
170lbs 4x8

Pull Ups
70lbs 1xAMRAP, BW 1xAMRAP

Chest Fly
3x12

Bicep/Tricep Superset

NEW VLOG is now LIVE!!!

Friday, June 17, 2016

Lower

Deads
465lbs



Deads
235 4x12

Front Squat
220 3x6

Leg Press
4 plates plus 80lbs 3x12

Leg Ext.
Leg Curls
Calf Raises
3x12-15

Wednesday, June 15, 2016

Upper

Bench Press
245 x1



Bench Press
140 5x12

1 Arm Chins
85lbs 1xAMRAP, BW 1xAMRAP

Reg. Chins
85lbs 1xAMRAP, BW 1xAMRAP

Lat Hypertrophy

Bicep/Tricep Supersets

The VLOG is now LIVE

Monday, June 13, 2016

Lower

Squat
Heavy Squat (330lbs)



Squat
215 5x12

Sumo Deads
365 3x8

Leg Press
4 Plates plus 75lbs 3x8-12

Calf Raise
3x15-20

Sunday, June 12, 2016

Upper

Overhead Press
125 x3, 145 x3, 155 xAMRAP (2)



Overhead Press
135 5x3

Bent Over Rows
190lbs 5x6

Incline Bench Press
165lbs 4x8

Pull Ups
65lbs 1xAMRAP, BW 1xAMRAP

Chest Fly
3x12

Bicep/Tricep Supersets

Friday, June 10, 2016

Lower

Deads
445lbs 4x2



Front Squats
210 3x8 

Lunges
35s, 45's, 55's 3x12

Leg Press
4 Plates plus 70lbs 4x8-12

Leg Ext
Leg Curls
Calf Raises
3x12-15

New VLOG is now LIVE!

Wednesday, June 8, 2016

Upper

Bench
195 x5, 215 x3, 235 xAMRAP (1 - But it was fast!)



Bench
205lbs 5x3

1 Arm Chins
80lbs 1xAMRAP

Chins
80lbs 1xAMRAP, BW 1xAMRAP

Lat Hypertrophy

Bicep/Tricep Supersets

Shoulder Supersets

Watch The VLOG now LIVE on the YouTube Channel!

Monday, June 6, 2016

Lower

Squats
255 x5, 295 x3, 325 x2



Squats
275 5x3

Sumo Deads
405 3x4

Leg Press
4 Plates plus 65lbs 3x12

Calf Raises
3x15-20

Saturday, June 4, 2016

Upper

Overhead Press
115 x5, 135 x5, 145 x4



Overhead
125 5x5

Pendlay Rows
185 5x6

Incline Bench press
160lbs 4x6-8

Pull Ups
75lbs 1x6, BW 1x15-20 

Chest Fly
3x12

Bicep/Tricep Supersets

Thursday, June 2, 2016

Lower

Deads
430 5x4



Front Squat
245lbs 1x4

Lunges
30lbs, 40lbs, 50lbs 3x12 (each leg)

Leg Press
4 Plates plus 60lbs 3x12

Leg Ext
Leg Curls
Calf Raises
3x12-15

Wednesday, June 1, 2016

Raw Barrel NO Bull BCAA Review / The Return of CONTENT on this Site

Yo, it's been a LONG time since I've written something of value on this here site. And yes, I've missed you and your beautiful eyes. I can see them now catching the glint of the computer screen.


Anywho, the reason for my return: 

The Company Raw Barrel reached out to me to do a review on one of their products. They gave me a choice and since I don't use Glutamine or Creatine because I think they help so minutely that it's not worth my buckaroos, I went with BCAA's. 

Watch the Video Review Here!


First an explanation of what Branched Chain Amino Acids Are. If you’re looking for a place to learn MORE about supplements, I highly recommend Examine.com. Here is an explanation from that resource:

"Branched Chain Amino Acids (BCAAs) refers to three amino acids: Leucine, Isoleucine, and Valine.

BCAAs are important to ingest on a daily basis, but many protein sources, such as meat and eggs, already provide BCAAS. Supplementation is unnecessary for people with a sufficiently high protein intake (1-1.5g/kg a day or more)."


Raw Barrel says on the label that BCAA’s have "been shown to increase lean muscle mass by increasing your protein synthesis." 

I believe that they came to this conclusion from a study funded by Scivation (a supplement company) that showed an increase in lean mass in trained men getting 14 grams. But as mentioned before it was funded by Scivation, the diet of the trainees wasn’t controlled and they also were given glutamine and citruline, mucking most of the direct correlation.



If you’re not getting the recommended amount of protein from food sources, I suggest that you do that before start supplementation. It’s cheaper and much more enjoyable.


So why take them at all?


Where I believe BCAA’s are most effective are if you are training first thing in the morning in a fasted state (meaning prior to eating breakfast) This kind of protocol is promoted with people who do intermittent fasting. If you’re interested in what intermittent fasting is...I recommend googling it.  

Having taken the supplement for nearly 1 month I have nothing BAD to say about the product. But, at the same time I don’t have anything miraculous to say about it either.

The one thing I would say about the product is based on the argument about taking BCAA tabs versus taking it in powder form. 


And it all comes down to dosages...


3000 milligrams per serving = 3 pills. To get recommended serving from the raw barrel product you need to take 6 pills. 3 before and 3 after a workout. With the bottle that's sold that equals 20 days of 6 pills per day.

To compare it to a competitor, One scoop of Scivation Xtend is 7 grams. That is equivalent to 7 pills of Raw Barrel. A 30 serving can gives you 7 grams every day for 30 days. Where as one bottle of the Raw Barrel pills gives you just 20 days taking 6 pills a day.

But Raw Barrel has a guarantee to all of their products. If you don’t see results you can ask for your money back.

For me, I probably will not personally pay for this product, but I’ve also stopped taking BCAA’s completely. The evidence doesn’t suggest that they do anything that’s worth the additional 20-40$ a month that I don’t already get from my groceries and my consistent training...But I'll let YOU be the judge.

Until Next Time,

Lift Big, Sing Big, and Look Your Absolute Best Doing It.

The Opera Bro

OperaBroTraining.com

video

P.S. - I'll continue to post things on this site as they come up. I'm trying to separate my singing stuff from my training stuff and since I went ALL IN on my singing career the past few months and got that part of my life cooking in the right direction, I figure it's okay to feed the fitness writing wolf now and again.