KRANK JERSEY CITY

For I am about to do something new.
See, I have already begun!
Do you not see it?
I will make a path way...

My history is in Jersey City, this is where my home and heart reside.  I had to come back!  Give people a dose of Krank Systems. I'm paving that path...I wanna do this, gotta do this, will do this!

Krank Jersey City 2011...stay tuned!

Helping clients look better, feel better, always raising the bar of fitness!

Please hit me up and let me know what you've been doing to look better, feel better and raise the bar of your fitness routine.  Who knows, maybe I'll like your story and start giving away free training sessions.

Rob
rob@kranksystems.com

HAVE FAITH & BELIEVE

Words from a wise man:
You can`t give birth to a dream you have not first conceived. You must conceive it on the inside through your eyes of faith before it will come to pass on the outside. Change what you`re seeing, and you will change what you`re producing.
J.O.

Light work today...
1-Deadlift 5x3
2-SB-Squat/lunge4x8/12
3-ABS
4-Body weight Complex

Rob

MIND SET

It seems like yesterday 2010 just started, and it`s about to make way for 2011. It definitely has  been a rough year..So my mind set has to stay positive, nothing but great things..nothing short of greatness!
A lot on my plate but I`m ready to do my thing!
Feb.2011, we are opening our new facility in Jersey City..very excited. Once I get going I don`t stop win or lose..and I don`t plan on losing. Like I said for all my go getters- MEET YOU AT THE TOP!

1-Chest Press -Max Effort 5x5
2a-DB Chest Press- 3x8-12
2b-Pull UP(variations)
3a-DB seated Clean&Pr-3x8-12
3b-DB Reverse fly
4-Abs
5-Prowler-4 sets :hi/heavy load..strip set:20-30 second rest period

Rob

THIS SNOW SUCKS

This weather sucks..I tried to make it in to the gym to
1) shovel for one of course..and 2) to keep the training regiment going.
Sad to say I could`nt make it..almost became stuck 4 times on the way to Krank.
So my work out of the day is helping everyone it seems on my block out getting their car out! Also helped my super out with the building..I guess they think I`m superman :)

Can`t start the heavy lifts until tomorrow...
Rob

ISSUES

1-BB Ch PRESS-Max Effort-5x5
2a-DB-Ch PR-3x12,10,8
2b-BB-BOR
3a-Chain-push up3xmax
3b-"  " " -inverted row
4-Abs
5-50 GHR

Rob

STEP UP TO THE PLATE

Okay this is a good one..I had no clue about this power lifting meet that I was nominated in. It seems that my partner and a couple of other people decided to throw me in a sea filled with sharks. So it`s either kill or be killed and you know when I`m challenged I won`t back down!

So now after about a month of not training I have to get back into the groove.. as you can see in my logs. It`s like starting over again(it sucks), have to get everything firing.. back to pushing the limits..So I`ll play around with the programming, but stick to the base fundamentals!

1-BB Deadlift 5x5
135x5
225x5
315x5
405x5
495x4-failed
2a-SB Squat 3x8-12:90lb
2b-SB lunges
3-Fat grip -Pull up 3xmax
3-ABS

Rob

TRAINING LOG

Today I will be doing dynamic effort bench to give my body a chance to recoop from yesterdays` session.. I`m going about 50% at most on the bench, then roll into my repetition work as accessory. I follow fundamental base lines, but as far as programming I also feel that what works for one person does not always work for the other..rules are made to be broken!
So I`m doing my thing....
1-BB Ch PR 8x3
65x3
95x3
115x3
135x3
155x3
175x3
195x3
215x3
2a-DB Ch Pr-3x12,10,8(100,105,110)
2b-Pull up-12,10,8..(chains)
3a-DB Incline Pr-3x12,10,8(80,85,90)
3b-DB  Row(90,95,100)
4-Prowler-270x5(80ft....20 sec rest between sets)

Rob

TRAINING LOG

Had a thought..So I`m prepping just in case I feel I can follow through and execute it depending what goes down in regards to the other spot..work, family, etc..
Starting from the bottom up!
1-BB Rack Lifts 5x5
135x5
225x5
315x5
405x5
495x3-failed
2a-BB Squat: 3x12(135)
2b-GHR
3-Sled Rope pull / Rev Sled Drag
270x1
225x1
180x1
135x1
90x1
4-ABS

Rob

PUTTING ON SIZE MINUS THE EXCESS BODY FAT

Most men need 3200-4000 calories to gain lean body weight, more if they're extremely active. 
Any time you change your calories, your metabolism will adjust itself like a thermostat in an attempt to maintain some sort of equilibrium in body weight. Sooner or later, you may need to increase your calories a second time to keep the weight gains coming. Eating more and more calories thinking that you'll keep gaining more muscle doesn't work. You'll just get fat. All you need is that small surplus.

Here are my additional best recommendations for gaining LEAN body weight without gaining body fat:

1) Six meals a day is a must. If you eat fewer than six meals a day, you will either; a) be under your calorie surplus level required for gaining muscle, or, b) if you're meeting your calorie requirements, then you're eating too much per meal and this can contribute to fat storage. You might get by with five meals, depending on your calorie requirements, but if your calorie needs are high (say, 3500+, then five meals usually wont cut it.

2) Your meals must be moderately sized. Think about the calories per sitting, not just total calories for the day. If you need 3500 to gain weight, then three 1166 calorie meals won't do. Even though total calories would be right on target, the total calories per meal would be too high.

3) Unless you're the genetically gifted, fast-metabolism type, you need cardio. Cardio should be minimal, but you need some. I'd recommend three days per week, 20-30 minutes -- yes, even on a muscle gaining program. Most people avoid cardio completely, thinking that the extra cardio will cancel out the calorie surplus...which it does, unless you increase your calories even more. So basically, you're eating more and doing more cardio. Does everyone need cardio on a mass gaining program? No, but if you're having trouble gaining muscle without gaining fat, then YOU need cardio

4) Choose high thermic foods and natural foods. Take advantage of foods that boost your metabolism such as vegetables, natural starches and lean proteins. Great carbs for gaining lean weight include yams, oatmeal, whole grains, beans, brown rice, and potatoes. For protein, choose one of the following for each of your six meals: lean red meat, eggs (mostly whites, limited yolks), chicken breast, turkey breast, protein powder, fish, or cottage cheese.

5) Avoid processed foods and junk foods. Many people use a "weight gaining" program as an excuse to "pig out" on anything and everything. Again, unless you're the fast metabolism body type, you can't afford to eat refined junk foods containing white flour, white sugar and processed fats. You simply have to eat larger amounts of the healthy foods. The foods shouldn't change that much between weight gain and weight loss programs, what changes is the calorie amounts.


Rob

TRAINING LOG

Allow me to re-introduce my self :)
Trained with my boy Big Anthony..was really good. He`s a beast so you know we were going hard with it. We decided to go full body, still want to keep lean, agile and keep that athletic look in full effect!
1-KB-DBL Snatch 4x8
2a-DB-Chest Press 3x12
2b-DB-Clean press Press
2c-BB-Deadlift
3a-Chain-Inv.Row 4x12-15
3b-Chain-Push Up
3c-Chain-Burpee

*Client comes first.. so what I had planned was out the door, I had to adjust the program to tailor to his needs.. Still pushed weight, but it was all rep work today! Keeping the heart rate up buddy..15-20sec between sets at the most!

Rob

GETTING BACK IN TO THE GROOVE

Yup...So here it goes, time to get back in to the groove again. If you follow the blog you`ll know that I`ve been battling a severe cold for a minute now. Starting to feel better slowly, but every time I turn around I regress....so I`m going to attempt getting it on again. Nothing hard, just a little some thing to get my self out of this funk and back to competing against my self!

I`m just not going to go crazy with the load.. 50 % of the usual for me.
So let`s get to work..this is how it`s going down for today!
1-*Warm up
1-KB Snatch 4x6
2a-BB Chest Press 3x12
2b-Chin up
3a-DB 3 point row 3x12
3b-KB DBL Clean & Press
3c-KB rack Squat
4-Abs


Rob
Krank Systems

FOREVER ON MY GRIND

Hustlers ambition rule #1, make something out of nothing.
Krank for example was said that it would fail, and that my partner Pete and I would be back at the commercial gym in no time. It was also said that our out take on group training would not work..no one wants to do that, stick to one on one private training. I`ve heard so many things that have gotten back to me...the list goes on and on.

All I have to say is look at us now..not bad! When you`re hungry nothing can stop you, it all depends how bad you want it. For me I have always been a go getter, I could never let some one else control my path in life... if that`s the case, then what`s worth living? Also put a cap on what I`m worth to them, but at the same time I`m making them a s*** load of money... nah I`m not having that either!

I`ve learned that if you don`t make moves life is going to pass you by pretty quick.. certainly I don`t want to end up like 90% of the population in the world becoming a robot looking back later saying to my self "why didn`t I take the chance" or "what if". It`s a one way trip my friends, their isn`t a 2nd trip around.. It`s like the movie the MATRIX, what pill are you going to choose?

Make it happen..meet you at the TOP!

-Rob

LOADING UP FOR SIZE

Eat 5-6 Times Per Day

Eating 5-6 times per day will  keep your blood sugar levels stabilized and your metabolism elevated. Eating several times per day instead of the "Big 3" that most are used to, will provide your body with a constant supply of nutrients that you need to recover from your hard workouts. This will cause you to increase your lean tissue, while reducing your body fat percentage. Our goal here is to put on lean muscle mass, not take our body fat level to new heights.

If you don't eat optimal amounts of protein, you will never put on the muscle mass that you so much desire. You are also hindering your strength gains as well. You should consume at least 1 gram of protein per pound of bodyweight per day.

Protein helps in the recovery of your muscles from the intense training you perform. As you probably already know, protein is the main nutrient responsible for increasing lean muscle tissue. You can work out all day long but if you don't eat the right amount of protein for your specific needs and activity expenditure, then you will never reach your goal, that's guaranteed!

Carbohydrates..yes we all know that they are definitely the tastiest of all the macronutrients..not pizza, steak fries etc..The majority of carbohydrates that you should consume when you are trying to go up in weight should come from complex carbohydrates. These include oatmeal, whole-wheat pasta, potatoes, yams, brown rice, ancient grains including quinoa, amaranth, millet, and teff. What's nice about these grains is that they provide variety in your diet and are an excellent source of complex carbohydrates.Let's not forget your fibrous carbs including your salads and vegetables. These are very important and should be consumed with at least 3 of your daily meals. 

Your fat intake is definitely associated with how strong you will be. Good source of omega 3 fats are salmon and other cuts of fatty fish. In the past, athletes and bodybuilders avoided these fatty fish. Now, they realize the benefits of these fish fats and understand how beneficial they are not only for your health, but your performance.

It`s a full time JOB!

Rob

I`VE BEEN OUT FOR THE COUNT

I`ve been sick out of commission no excuses. It`s my annual sick time for some odd reason :)
 I was hurting..no doubt about that.
Tomorrow we`ll be back in effect baby!!

Rob

Dynamic Warm Up

The dynamic warm is a routine to help you enhance your performance and maintain your health. One of the most important, yet neglected, parts of a workout is the warm up. It has a direct influence over the quality of your workout.. it also helps to reduce risk of injury and muscle stiffness. To put it in simplest terms, if you don't perform a proper warm-up, you're an accident waiting to happen. Sooner or later, you will pull, tear, strain, or otherwise damage your muscles or joints.

These drills are designed to help you perform the movements of your sport or the workout you're about to perform. You actually move the muscles through the same movements and help them prepare for the workout ahead. These exercises help to keep the muscles warmed up, increase range of motion, get your joints and tendons ready for the strain ahead, and improve your performance whether on the field or in the gym.

So get in to gear and be sure to incorporate more active stretches before your workout.. it will help you perform better, and enhance your ability.

Rob

KRANK SYSTEMS

Rob`s Lecture

1-Swiss Bar Chest Press 4x12

2a-Pull Up 3x12

2b-DB Clean & Press

3a-Push up 2x10

3b-squat jump

3c-inverted row

3d-lunge jump

4-Sit up 50

Wasn`t feeling too hot, so I just went full body..

Rob

KRANK SYSTEMS

Drink Water

Water is good for you believe it or not. 

It has many health and performance benefits. It keeps your organs functioning properly, clears toxins, reduces excess sodium from your body, and it hydrates your muscle cells. It even liberates fat stores on your body so they are burned off as an energy source. If enough is not consumed dehydration sets in, this cause a major decrement in performance. Dehydration will cause your performance to go out the window..not good!

Rob

Krank Systems