Saturday, October 29, 2011
2-to-Go...
And then there were 2.... weeks that is, until the Natural Olympia! The last two weeks of my life have been 2 of the craziest I can remember, but I have a feeling the next 2 weeks will top them all. It is getting down to the knitty gritty! Training is getting tougher, with the increase in cardio and low carb intake, but I am still approaching each workout with the same mentality... "Nothing less than 100%". I have to go into each gym sesh with this in mind, because I must be at 100% come D-Day. Everyone has been really supportive and it has definitely helped me stay motivated. I can see the finish line in the distance, but I still have A LOT of business to take care of before I am ready to do battle! The excitement is definitely building, and all of the emotions have given me the extra boost I need to get thru eachday. I am ready to do any and everything needed, to step on stage at 100%! It's gonna be a great 2 weeks!! God bless.
-Mike Brown
#LiveTheDream
-Mike Brown
#LiveTheDream
Wednesday, October 26, 2011
Tuesday, October 25, 2011
Monday, October 24, 2011
3 Weeks and Counting...
It's crazy to think that in less than 3 weeks, I will be competing in the Natural Olympia. I have been training and dieting for this show since last November, yet it seems like just yesterday. Time really does fly when you're having fun. The goal is still the same... to have my hand raised when all is said and done, but as the competition draws closer and closer, this is the time in which my attitude and focus MUST be at 100%. Last week was an insanely busy week, and I caught myself losing focus. But when news broke that my Coach/Friend/Mentor, Kiyoshi Moody defended his title at the 2011 PNBA Natural Universe in Australia Saturday night... that was all the motivation I needed to get thru these next 18 days. My mind is right, my focus is more clear than ever, and with God on my side, I know that in these upcoming days, I will do whatever I need to do to bring my absolute best package ever. At this point, it is a daily battle with myself to be better than I was the day before. All I can do is bring the "Mike Brown 2.0", and we'll see how everything plays out on November 11th, 2011 in Reno, NV.
Today's bodypart will be "Back". This is definitely my favorite day, because my back is a bodypart that I have concentrated on improving all year, so everytime I have a back day, I make sure that I really feel every pull, flex, and extension. My workout today will look like this (Already completed 45 mins of AM Cardio):
-4 Sets of 15- Pull Ups (Make sure to fully extend before pulling up)
Superset with:
-4 Sets of 25 reps - Sitting, 2 handed overhand Row
-4 Sets of 25 Reps- Wide Grip Overhand Lat Pull Down (Dropset: 15 reps, lower weight, 10 reps)
Superset with:
-4 Sets of Bent over Row Pull downs (Use rope)
-4 Sets of 35- Smith Machine Reverse-Close Grip Bent-Over Rows (Dropset: 15 reps, lower weight, 10 reps, lower weight, 10 reps)
-4 Sets of 20 Reps- Deadlifts
-4 Sets of 20 Reps: Dumbbell Shrugs
Superset with:
-4 Sets of 15 Reps: Back Extensions
Finish with 45 Mins of Cardio on the Stairmill
Try it Out & Have Fun!
-Mike Brown
#LiveTheDream
Today's bodypart will be "Back". This is definitely my favorite day, because my back is a bodypart that I have concentrated on improving all year, so everytime I have a back day, I make sure that I really feel every pull, flex, and extension. My workout today will look like this (Already completed 45 mins of AM Cardio):
-4 Sets of 15- Pull Ups (Make sure to fully extend before pulling up)
Superset with:
-4 Sets of 25 reps - Sitting, 2 handed overhand Row
-4 Sets of 25 Reps- Wide Grip Overhand Lat Pull Down (Dropset: 15 reps, lower weight, 10 reps)
Superset with:
-4 Sets of Bent over Row Pull downs (Use rope)
-4 Sets of 35- Smith Machine Reverse-Close Grip Bent-Over Rows (Dropset: 15 reps, lower weight, 10 reps, lower weight, 10 reps)
-4 Sets of 20 Reps- Deadlifts
-4 Sets of 20 Reps: Dumbbell Shrugs
Superset with:
-4 Sets of 15 Reps: Back Extensions
Finish with 45 Mins of Cardio on the Stairmill
Try it Out & Have Fun!
-Mike Brown
#LiveTheDream
Thursday, October 20, 2011
21
It's been another 6 days out of town, but now I am finally back, and ready to dominate the next 21 days until the Natural Olympia. Dieting while on the road is definitely tough! Especially when my diet consists of fish,chicken, egg whites, and brown rice... and I had guys around me ordering 32oz. steaks, yes, 32 ounces!! As tempting as it may have looked, I held strong and kept my eye on the ultimate goal! I would never be able to live with myself if I didnt put the absolute best Mike Brown on that stage come November 4th. Besides, the taste of victory is much more satisfying than any steak!! When it comes to training while on the road, that is a bit easier, however being on my feet for 8 hours and only having a 3 hour window to train, kind of complicates things. But, I was able to get done everything I needed to. So, for the rest of this week, I will gradually increase the intensity in which I train, and prepare for the last 3 weeks! I am currently sitting at 204 LBS in the AM, and I am hoping to get that down to 200 by Saturday. Even though I have 3 weeks left, I must Train INSANE, because I refuse to let anyone train harder than I! At this point, there is no time for excuses. Everyday is a Blessed day and I am very thankful to be doing what I am doing. I never take anything for granted, and dont have the luxury of looking back and saying "what if?". Life is precious and I am attacking everday, as if it was my last. I encourage everyone to do the same!
-Mike Brown
#LiveTheDream
-Mike Brown
#LiveTheDream
Thursday, October 13, 2011
Chest Day is Heeere!!!
I know on Thursdays, everyone gets excited about "Jersey Shore", but I get excited about "Chest Day".
Everyday I'm in the gym is a great one, but Chest day is definitely one of my favorites. Here are a few things to remember when doing chest exercises: #1) Eliminate any other body part from helping with the movements. It's a chest workout, so ONLY the chest should be getting the workout, not shoulders, back, arms, etc.
#2) Make sure you fully squeeze the chest with every rep.
Well, its gonna be a good one today, I can feel it!!
My Chest workout today, will look like this:
1) Incline Bench Press (Smith Machine)- 4 Sets of 15 // Use a comfortable weight and Increase with every set
***SUPER-SET WITH***30 Second rest between sets***
2) Flat Bench Dumbbell Flys- 4 Sets of 15 // Increase 5lbs with every set // Down to 90 Degrees, then up and squeeze!!
3) Flat Bench Press (Smith Machine)- 4 Sets of 15-20 // Use a comfortable weight and Increase with every set // 30 Second Rest in between sets
4) Incline Dumbell Flys- 4 Sets of 15 // Increase 5lbs with every set // 30 Sec. rest between sets
5) Incline Chest Press Machine- 4 Drop Sets // 15 Reps, 10 Reps, 8 Reps = 1 Set
6) Cable Flys (Make sure the movement is straight across) 4 Sets of 15-20 Reps
***SUPER-SET WITH***30 Second rest between sets***
7) Push-Ups (Start with a wide push-up, then move hands closer and closer with each set, finish with diamond push-ups)
Finish with 50 Minutes of Cardio!
Feel Motivated??? Try it out!!!
Join the INSANE Movement
#LiveTheDream
-Mike Brown
Everyday I'm in the gym is a great one, but Chest day is definitely one of my favorites. Here are a few things to remember when doing chest exercises: #1) Eliminate any other body part from helping with the movements. It's a chest workout, so ONLY the chest should be getting the workout, not shoulders, back, arms, etc.
#2) Make sure you fully squeeze the chest with every rep.
Well, its gonna be a good one today, I can feel it!!
My Chest workout today, will look like this:
1) Incline Bench Press (Smith Machine)- 4 Sets of 15 // Use a comfortable weight and Increase with every set
***SUPER-SET WITH***30 Second rest between sets***
2) Flat Bench Dumbbell Flys- 4 Sets of 15 // Increase 5lbs with every set // Down to 90 Degrees, then up and squeeze!!
3) Flat Bench Press (Smith Machine)- 4 Sets of 15-20 // Use a comfortable weight and Increase with every set // 30 Second Rest in between sets
4) Incline Dumbell Flys- 4 Sets of 15 // Increase 5lbs with every set // 30 Sec. rest between sets
5) Incline Chest Press Machine- 4 Drop Sets // 15 Reps, 10 Reps, 8 Reps = 1 Set
6) Cable Flys (Make sure the movement is straight across) 4 Sets of 15-20 Reps
***SUPER-SET WITH***30 Second rest between sets***
7) Push-Ups (Start with a wide push-up, then move hands closer and closer with each set, finish with diamond push-ups)
Finish with 50 Minutes of Cardio!
Feel Motivated??? Try it out!!!
Join the INSANE Movement
#LiveTheDream
-Mike Brown
It's NOT all about Genetics!!
GENETICS.... where do I begin??
There isn't a week that goes by, in which I don't hear someone say, "Man, I wish I had your genetics", or "Man, I'll never be your size because It's ALL about genetics." Yes, genetics plays a role in everyone's body type, structure, etc., and yes, God has blessed me with great genetics, but people act like I was born with big muscles and I have never stepped foot in a gym??? I was 5 foot 4 and 155 lbs when I graduated high school....So I'm definitely no SUPERMAN. I have achieved all of the the results that I currently posses from hard work, and dedication. I work extremely hard EVERYDAY trying to achieve the goals I have set for myself. I have been dieting for a year, I'm in the gym 7 days a week, cardio, weights, cardio, weights. It's tough and it's tiring, but it's also fun, everytime I achieve another goal. So, in my opinion it's NOT just all about genetics. So, if people feel as though they can't achieve their goals in the gym because of their "genetics", I say stop with the Excuses and start putting in the TIME and EFFORT. You can do anything you set your mind to. "Philippians 4:13" is the motto for my life, "I can do ALL things through Christ who strengthens me," and so can you!! Let me be an inspiration for you who think you can't achieve your goals. Let ME help YOU help yourself! We all need motivation in our lives, instead of selling yourself short, build yourself up! That is why I chose the sport of Bodybuilding. To build my body, as well as my mind, and spirit. To take my body to great lengths and attempt to achieve every goal I set! Now it's time for YOU to do the same! Instead of looking at the reasons you aren't where you want to be, look at all your positives and begin to GROW...physically, mentally, and spiritually!
Join the INSANE Movement!
#LiveTheDream
-Mike Brown
There isn't a week that goes by, in which I don't hear someone say, "Man, I wish I had your genetics", or "Man, I'll never be your size because It's ALL about genetics." Yes, genetics plays a role in everyone's body type, structure, etc., and yes, God has blessed me with great genetics, but people act like I was born with big muscles and I have never stepped foot in a gym??? I was 5 foot 4 and 155 lbs when I graduated high school....So I'm definitely no SUPERMAN. I have achieved all of the the results that I currently posses from hard work, and dedication. I work extremely hard EVERYDAY trying to achieve the goals I have set for myself. I have been dieting for a year, I'm in the gym 7 days a week, cardio, weights, cardio, weights. It's tough and it's tiring, but it's also fun, everytime I achieve another goal. So, in my opinion it's NOT just all about genetics. So, if people feel as though they can't achieve their goals in the gym because of their "genetics", I say stop with the Excuses and start putting in the TIME and EFFORT. You can do anything you set your mind to. "Philippians 4:13" is the motto for my life, "I can do ALL things through Christ who strengthens me," and so can you!! Let me be an inspiration for you who think you can't achieve your goals. Let ME help YOU help yourself! We all need motivation in our lives, instead of selling yourself short, build yourself up! That is why I chose the sport of Bodybuilding. To build my body, as well as my mind, and spirit. To take my body to great lengths and attempt to achieve every goal I set! Now it's time for YOU to do the same! Instead of looking at the reasons you aren't where you want to be, look at all your positives and begin to GROW...physically, mentally, and spiritually!
Join the INSANE Movement!
#LiveTheDream
-Mike Brown
Wednesday, October 12, 2011
Monday, October 10, 2011
Sunday, October 9, 2011
5 Weeks and Counting.....
Well, I got through another INSANE week in which half of it I was in Arizona. Luckily I stayed at an extended stay hotel with a kitchen, so I was able to cook all of my food and stay on my diet. Phoenix has a great 24hr Fitness, so training there is always fun. My diet this week is all low carb, so I can see my pre-USA body coming back to me and it feels great. My new motto these days is, "Never a bad rep, never a bad set... NO Excuses!!" This will be the words that will help me get through the next 5 weeks, and get me prepared to step on stage at the Olympia. I must have no excuses, I must hit every rep of every set, as if it will be my last, no matter what! With these words running through my head all day, everyday, my gym sessions have been amazing. I can feel the exact body part thats being trained with every extension, and every flexion, and its how I need to train if I want to be the Olympia Champion! Usually my precontest can tend to get a bit repetitive, boring, and I sometimes find myself being unmotivated around 5-6 weeks out. But knowing what awaits me on that stage in 5 weeks, is not only keeping me extremely motivated, but it has allowed me to bring the FUN back into my workouts! It's like I'm "Bringing sexy back" to the gym. I feel like a kid in a candy store and I'm absolutely loving it. With God leading the way, nothing will stand in my way! Please keep me in your prayers, that I stay motivated, and injury free these last 5 weeks! This next week should be another awesome 7 days, and I look forward to what it has in store for me.
Until next time...Go INSANE & Live The Dream!
God Bless,
Mike Brown
Until next time...Go INSANE & Live The Dream!
God Bless,
Mike Brown
Monday, October 3, 2011
IE Athlete- Mike Brown- 6 Weeks Out
6 Weeks Out.....
I currently have 6 weeks until the biggest bodybuilding competition of my life. The 2011 INBA/PNBA Natural Olympia is on November 11-12th, in Reno, NV. Now that I have competed in 3 "warm-up" shows, I am ready to get to the "BIG Show"! These next 6 weeks will not only be a rough, but will be an amazing experience at the same time. My goal for this year has been to win the Amateur Natural Olympia title, and in 6 weeks, my time will come! My diet and training is back in full affect after being under the weather this past week. My mind is clear and confident, and there isnt anything that will get in my way of accomplishing my goal! Today is my "back" day, and I cant wait to get in the gym and rip those reps. I will be traveling to AZ for the next 3 days, so sticking to my diet will be tough, but I'll make it happen! Its gonna be a great week!! Live The Dream!!
Here's what my week looks like:
Monday: Back
Tuesday: Shoulders/Hammys
Wednesday: Quads #1
Thursday: Chest
Friday: Shoulders/Bis/Tris
Saturday: Quads #2
Sunday: Off
*Cardio Everyday
I currently have 6 weeks until the biggest bodybuilding competition of my life. The 2011 INBA/PNBA Natural Olympia is on November 11-12th, in Reno, NV. Now that I have competed in 3 "warm-up" shows, I am ready to get to the "BIG Show"! These next 6 weeks will not only be a rough, but will be an amazing experience at the same time. My goal for this year has been to win the Amateur Natural Olympia title, and in 6 weeks, my time will come! My diet and training is back in full affect after being under the weather this past week. My mind is clear and confident, and there isnt anything that will get in my way of accomplishing my goal! Today is my "back" day, and I cant wait to get in the gym and rip those reps. I will be traveling to AZ for the next 3 days, so sticking to my diet will be tough, but I'll make it happen! Its gonna be a great week!! Live The Dream!!
Here's what my week looks like:
Monday: Back
Tuesday: Shoulders/Hammys
Wednesday: Quads #1
Thursday: Chest
Friday: Shoulders/Bis/Tris
Saturday: Quads #2
Sunday: Off
*Cardio Everyday
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