Tom Venuto's BodybuildingSecrets.com - "It's The Feeling Of Fat Cells Shrinking!"

“It’s The Feeling Of Fat Cells Shrinking!”

Tom Venuto, CSCS, CPT

Wednesday, July 13th. Third day of second round of carb cycling and that oh-so familiar growling in the stomach every evening has joined me already! But actually, I’m not “hungry”… that’s the feeling of fat cells shrinking!

CHEST

A1 Smith Machine Incline Press: 3 sets X 195 lbs X 10 reps, 8 reps, 7 reps X 4031 (slow reps with continuous tension, squeeze on top of every rep, speed up slightly for last few reps)
A2 Incline Dumbbell Flyes: 3 sets X 50 lbs X 12 reps, 10 reps, 9 reps X 4031 (slow reps with continuous tension, 1 second “squeeze” at the top); *No rest between exercises, only 30-45 seconds rest after flyes; repeat superset total of 3 times
B1 Cable crossovers (three ways - high, low middle): 3 sets X 60, 70, 80 lbs X 6, 6, 6, reps (ascending sets) X 3012 tempo
B2 Incline Dumbbell Presses, Neutral Grip (palms facing): 3 sets X 65 lbs X 10 reps, 9 reps, 8 reps, X 3011 tempo; *No rest between exercises, only 30-45 seconds rest after presses; repeat superset total of 3 times

BICEPS

A1 2 Dumbbell Preacher Bench Curl (loose form): 3 sets X 50 lbs X 6 reps + 4 1/2 rep burns at top X 3110 tempo
A2 Straight Barbell Preacher Bench Curl (strict form): 3 sets X 85 lbs X 6 reps + 4 1/2 rep burns at top X 3021 tempo
A3 EZ Bar Reverse Preacher Bench Curl (loose form): 3 sets X 85 lbs X 6 reps + 4 1/2 rep burns at top, X 2010 tempo; *No rest between exercises, about 2 minutes rest 3rd exercise in tri-set; repeat tri-set total of 3 times (“Larry Scott Routine”)

FOREARMS

A1 reverse wrist curl (Olympic straight barbell): 3 sets X 75 lbs X 15 reps, 12 reps, 10 reps
A2 barbell behind back wrist curl: 3 sets X 165 lbs X 15 reps, 12 reps, 12 reps, hold bar until fatigue after each set.; *No rest between exercises; 60 seconds rest between supersets; repeat superset total of 3 times

ABS

A1 Weighted crunches: 3 sets X 25 lbs X 25 reps
B1 Incline reverse crunches: 3 sets X bodyweight (up incline board) X 15 reps
C1 side crunches: 3 sets X bodyweight X 20 reps per side (squeeze!)

Workout Commentary

Have you ever heard of the concept of “re-framing?” It’s simply the “mind technique” of looking at something from a different perspective. The classic example: “I had the blues because I had no shoes, until along the street, I saw a man with no feet.” Another example: “Your girlfriend didn’t dump you, she just made room for someone even better (more intelligent, more fun and definitely better-looking), who will appreciate a man of your style, class and quality!”

Yes, as you can see, this “re-framing” skill comes in handy in ALL kinds of situations! Hey man, it’s your brain, you can use it any way you want to. There is no reality, only perception.

I have only just begun CONTEST dieting about three weeks ago, and have only done two “rounds” of low - medium carbs so far, and I’m already hungry every evening, especially by that third low carb day. But… I’ve learned to love it… and even embrace it… because that feeling which makes so many other people (including my competitors) sprint for krispy kreme, Haagen-Dazs or Pizza Hut (whichever their poison may be), makes me want the feeling even more.

You see, I just do a little reframe: Hunger is the feeling of fat cells shrinking! It’s the feeling of my metabolism revving like a 500 HP Dodge Viper Engine… It’s the feeling of my waistline getting tinier and tinier and tinier… It’s the feeling of the skin on my abs getting so thin that it clings to the muscles underneath like saran wrap! Can’t you just picture that? (I can… what a great image that is).

Sometimes you gotta play head games with yourself to get through it all. It can actually be kind of fun, if you want to make it fun. That’s what games are, right? Fun!

Anyway, if I continued and told you some of the other things that go on inside my head, you would definitely think I am a complete wacko (if you don’t already). Heck, we bodybuilders are a bunch of wackos to begin with. I’m mean, come on - we shave all the hair off our bodies, paint on brown “tan” coloring (yes… literally… with a paint brush!), spray PAM on our bodies so we “gleam” in the spotlight, go out onstage in front of hundreds of people wearing nothing but a banana hammock, and contort ourselves into bizarre postures that make the veins bulge out of every body part and our eyeballs bug out of our heads. Now is that “normal?”

(what the heck, people make fun of bodybuilders all the time, so I might as well beat them to it and make fun of myself first!)

Oh yeah… today’s workout… almost forgot… sorry, got off on a tangent there…

Today’s chest and bicep session was a repeat of last week’s workout (except for the three way cable crossovers - that was new… I always have to do something different), only with… yes you guessed it… MORE weight than last time! It’s all about PROGRESSIVE OVERLOAD, BABY!

Honestly, I don’t think I want (or need) to go much heavier. It looks like wussy weight, and it’s a fraction of what I used to use, but I don’t want to take a chance with the pec. I’m going to use an assortment of other techniques to overload the pecs without heavy weight over the next few months.

It will probably be a time for a change of routine next week. In fact, I just spoke to the Insane Trainer” (he hates me when I call him names like the “insane trainer” or “the master of pain,” but I can’t help myself). The next chest and bicep session will be with him, so WHO KNOWS what he’ll throw at me this time…. Whatever it is, I just know he’s going to kick my ass just because I called him the “Insane Trainer” again in public.

Until next time, train hard… and hey! Have fun! Don’t take this so seriously! :)

PS If you want to learn more about the “carb cycling method” (most effective fat loss method I know, and as you can see from my online blogs, it’s the same method I use), check out my ebook, Burn The Fat, Feed The Muscle. Don’t worry, if you just want to get “lean”, you won’t be hungry all the time. In fact, you may find yourself eating more than you ever did before. On the other hand, if you want to be 3% body fat like I do, then start to enjoy that feeling of FAT CELLS SHRINKING!

Posted 13 July, 2005 in Workouts

Comments

Jessica Britt said:

Hey. I'm glad to read that you're doin' good and moving along great with awesome progress. Way to go, Tom! Thanks for reminding me of the "re-framing" concept. It's interesting to think of hunger as the fat cells shrinking. By the way, I don't think you're a "wacko" LOL! I think very similarly. Shaving, painting on tan coloring, and getting on stage in front of so many people and striking crazy poses is just what bodybuilding is all about. You do have to be extremely passionate, dedicated, a good sport, disciplined, and stick to what you're doing to be successful at it and I know you are. I also agree that you have to fun too and not take yourself too seriously. After all, if you're not liking and having fun doign what you're doing, why do it??? Thanks, again for these incredible blogs.

Posted on Jul 17, 2005 01:40 AM