Get it right!!!!

Yesterday I worked out at Crunch Fitness in West Hollywood! I love that Gym!! Has all the amenities you want in a gym!!! I did a nice work out! I initially wanted to stay away from all chest and bench press work outs because I have body builder genes and I'm tired of people saying how big I am! So I wanted to get a smaller chest but I tossed up some weight and my bench production has dropped all the way off I mean I am terrible Only could rep 225 24 times non stop so I have some work to do.

the beauty of the decathlon is you have to find that fine middle ground of being able to stay powerful and lean, its a unique balance. After bench, I did incline 3 sets of 8 with 145 again not a serious weight but just to condition those chest muscle's.

Being still sore from my last workout I had some tightness... but I did Box Jumps, I can't lie for the first time in my life. I always have had hops but I guess I now I have to work at it but Its a great feeling to train your body in new ways. If you all need any tips email me or post! Cheers

Fatigue: break down...Break through

OK so here I am in the middle of the beginning trying to push of all the kinks I need to detox all type of toxins running through my blood. I am super sore and tired but I am poised. I have like 4 -6 different jobs and with in those jobs certain responsibilities. Not to mention my family obligations. I also am involved in the nightlife business, which keeps me in the streets some nights. I use a lot of Full throttle energy Drink!lol  Last night I did Squats and I normally work out alone, but a guy wanted to work in a set or 2 with me. So you know I was ready to compete it was time. So we cranked out 4 sets of 225 at 15 reps then he wanted to do Front Squats. he went up to 315 I was so good by then!lol Well needless to say I'm sore as hell! My race work tomorrow includes 400/800/400 then 20 starts its a long road in a short time but you can't let the pain stifle you it's time to roll out.... wish me luck

Sacrifice, Training and boy this a long road!

So it's been a few days since I posted so here we go. I have been conditioning, doing 5 miles and and there far from the rigorous training my other counterparts are engaging in. I asked Muna how she manages and it's like she has no time. She is doing the school thing, her foundation, clothing line and training oh yeah and inbetween she breathes and does real human stuff. I am managing my film career, parenting, my company, my nightlife, my co-workers, friends etc. It's like whew just when I get rolling 10 more things come up. God positions us at different times, I was watching TBN and I heard a minister say you get 3 visits before you get to your next level, a butler to open doors and a baker to put things together and then you get Pharaoh, I have just got my Baker, they are the glue needed to finish the plan I have created to become the world's greatest decathlete. I used to think Brute force, sheer will and superb talent got you there. I have played against and competed against all of those qualities in other athletes. There is something else that makes someone motivated to be a champion. It's the look in Kobe's eyes or before Kim MacMillan pulls up for that jumper. Killer instinct. It's the thing that made me undefeated in Greco Roman wrestling. I can't say the same for my track career, I have never won the big won but stay tuned. So Sacrifice... so many things and reason's I have not to do this but I have destiny before me, the universe wants beckons me, every time I turn on the TV whether I'm watching barney or I get an email. I often wonder when people are passionate about something what triggers their mind to get in gear.... I'm ready for my close up, I will cast no shadow and I will show no remorse! 6 hours per day/ 6 days a week I'm, standing tall it's Gould Season...

It's been awhile.... so let's catch up

So it's March in L.A. and hey what better place to be than here... My mom came and spent the week with me and we had a blast some great moments, I saw my LAKERS at Staples beat up on the Bobcats.. and it was great. After speaking with a few of my college buddies they were asking me when I was going to start training again, since the All star break, Grammy, Image awards, Tron Day etc. It's time to switch gears, well here it is the great 2011 is 3 months in. I worked out at home this evening some one quit in the middle won't say any names but it wasn't me! I love at home work outs because they allow me to meditate and use my static stretching to help my fibers stay limber for the long road ahead. I am being slighty gaurded about my next 3 months but let's just say Monday I will post my workout and meal plans that me and the team will be using it's Gould Season ladies and gents let's roll!!!

Wake me up when Feb is over...

So I had an eventful 2 weeks Grammy/ All-Star it's been a wild ride but let's be clear... this is not what I live for! I live for running, I live to compete and the most important thing win. One of the best examples of winning I saw this weekend was the brilliant play of Kobe Bryant in the All-Star game. Kobe didn't let the opportunity pass him by to intimidate and get his opponents off their square he rose to the occasion and step up in such away to score an impressive 37 points. I'm not a sports writer I am a zeitgeist of all athletics todays message is to say keep pushing no matter what distractions their are we have to keep pursing the dream. I know how easy it is to get off task and allow the temporary stimulants effect the greater cause. We must deny ourselves the impulse to be complacent, and settle.. feel the flame that burns with in.. Wait do you still feel it?

New Year, New Attitude.. Better Results...

So it's 2011!!!!! I love January it is my fave month because there is so much intentional energy flowing around everyone excited about their new goals!! Well I didn't make any new goals just refining and attacking what I already knew I had to do. It absolutely goes against my training to tell you this but I believe in turning my goals in to a race it works for me. Breaking down each day into time segments then each week. This will allow you to make incremental progress and you will be able to measure it over time. To all you my friends who are starting work out regiments, make it fun, and by all means keep a log so that you can change up your game. Now I'm sure you have heard of P90X muscle confusion. Now they didn't develop this technique I learned about muscle confusion weight training when I was 14, I saw gains when I would trick muscles. Guys in the gym would ask how I could be in the weight room one day and not be able to finish work out and come back the next day and crank it out. I am excited about this new year!! Let's be intentional about all our goals. I have a big announcements and a cash prize competition that I will be announcing at the end of this month...

Take your marks....

Oprah has her favorite things here are a few of mine...

Well it's that time of year while all of you all are looking for gifts and fat food well I don't have that luxury... I do have things that I want that really put a smile on my face... first of all these are not product endorsements just my fave things that I personally used.. Multi-Sport King's Favorite things.

1. Naked Juice Protein Drink
It's like a protein orange, pineapple protein drink you don't need to mix anything its already there. I love the smooth test and it's cheaper than running to Smoothie King every day. You can find this at national retailers like Whole Food's. Visit www.nakedjuice.com for more info.

2. Strength Training Shoes
I love these shoes and I am going to order a pair the first week of January unless I get them for a surprise holiday gift. You find these on classic site Eastbay or Ecommerce site Amazon.

3. I love fruity Brazilian candy.. don't know where to find it but I always happen to run across it. when I can't find it I get Frooties by Tootsie Roll super good and so addictive!!!

4. & 5. No- Xplode- BSN makes this product and they make some great products you can use this MRI NO2 this is the best pre-training supplement on the market I have been using it since 2006.. super pumps mind clarity you can feel it moving through your vains. Arghhhh!!!! What a RUSH!!!! you can find these products at GNC or www.bodybuilding.com

6. I suggest a thermogenics cycle for about 4 weeks do not use while you are using the previous product because NO-xplode has caffeine in it which will make you jittery.  My Fave is Oxy Elite Pro. find it at www.bodybuilding.com


7. 200lb CarbonFX Gill Athletics 16' 5" this is the best pole for my size it's light weight and bends just right and I hope it will help me to clear 6.1 meters this year! (the world record) you can find this pole on Amazon.


8. I believe when you work out or just exist in the physical world we all need to re-adjust when I'm in ATL I visit LaLeo's Body.  Great staff and I always feel relax when I leave. If you are in Atlanta or passing through like I tend to go there for more info. http://www.laleosbodywellnessspa.com/



Well these are a few of my faves feel free to get them for me in abundance.

Happy Holidays.

Cheers!!!