intensity & passion

back in 2008..i walked into golds gym in birmingham, alabama. i haven't been there alot so when i do go there its a treat or really a chance for me to see some freaks and monsters. when i walk into a gym i automatically scan about the place lookin for that one person walkin..pacin...like a caged animal...training with some intensity and passion. its rare for me to see it but this day i saw it...there was a guy near the dumbbell rack who was walkin with a fuckin purpose. there was intensity and passion in every footstep from the db rack to his bench and back. no energy was wasted. after talkin with him...found out he was gettin ready for his first show. within minutes...realized he wanted something more than just bein a competitor...he wanted to be a pro. ever since that day...we've stayed in contact like brothers pushin one another.

fReAks iN tHe sHaDoWs

545 for 4...yes..u just watched that.



585 for 8...yes..u just SAW that. when ur finished banging your head against the wall..go fuckin bench like a madman...as if one of these motherfuckers are benchin with your max...as a warmup.
TB

tHe fReAk fAcToR method: oLd sChOoL shit!

old school motivation...ROGER ESTEP...a beast in the squats...having done 810 in training raw at 203...was a bodybuilder and a powerlifter...he also benched near 500 and near 750 raw dead.

as u can see he was no fuckin slouch when it came to training. below was the squat program he learned from george frenn(another monster squatter). in the coming weeks i will be experimenting with this to see how it works combined with Ff methods...til then...take a look and give it a try if u dare...
TB

tHe fReAk fAcToR method: high intensity sets

here's another method u can throw into your FF training. remember dorian yates way of HIT? this is exactly what it is but with a bit of a twist. remember don't knock HIT..it has ways of building muscle size AND strength as well. TIME UNDER TENSION remember? throw this in one exercise per bodypart. good way to change up from the fst-7 modification that was first introduced to you in the original post. if u haven't seen it...view it first: tHe fReAk fAcToR method

here's how to do it. its 4 sets total. 3 sets of 12 done HIT style with the weight goin up every set BUT NOT overshooting the reps every set...the goal is to concentrate on the 2 sec pause and 2 second ascent and explosion back to contracted position. on the final set is what i call a HIGH INTENSITY REST PAUSE(HRP) where your minimal reps is 12. sounds familiar? all we did was add in the use of HIT every set. u can use this as a pre-exhaust as well. make sure your reps are slow and controlled...2 seconds PAUSED...3 seconds down...with an explosion back to contracted position.

go and bust your ass now,
TB

fReAks iN tHe sHaDoWs

pete rubish...pulls 405 for 35 reps




TB

Intensity Or Insanity, Part 3 By J. Defendis

Pain! Pain!! Pain!!! Why is it that, in a lifetime full of suffering and hardships, some of us will take it upon ourselves to inflict even more pain? As I sit here and look back on the Michalik era, it is not difficult to understand why I would subject myself to such torture. My perseverance stemmed from wanting to win, the will to become a champion. We all have it buried somewhere within us. We all have the desire to accomplish goals. Sometimes we make excuses for our shortcomings. But, there are no excuses. A champion is a champion, and will never succumb to the obstacles that are thrown in his path.

fReAk fAcToR method: Rep Cycling

First...if you haven't done so..please read on what the freakfactor method is all about:
tHefReAk fAcToR method

Every three weeks...cycle your reps. Meaning cycle the mininum reps on each exercise week to week but do it in this fashion.
week one @ 12 reps mininum
week two @ 10 reps mininum
week three @ 15 reps mininum
week four @ 8 reps mininum
Or
week one @ 15 reps mininum
week three @ 10 reps mininum
week five @ 12 reps mininum
the idea here is to NOT let your body adjust to a certain rep mininum. This will keep you constantly growing and gettin stronger. Of course if your a powerlifter this sans the big 3. Here's one for the BIG 3..
week one- 1@5+ 1@4. 1@3+
week three- 1@4+ 1@3 1@2+
week five- 1@6+ 1@5 1@4+
Give this a go. This amps up the muscle confusion and keeps from hittin that wall...
TB

Intensity Or Insanity, Part 2 By J. Defendis

When Michalik trained, the fires of hell burned in his eyes. The man was an animal. I lived each waking moment anticipating the ass kickin' workouts that lay ahead that day and wondering how in hell I would be able to overcome them. I lived by a quote from Friedrich Nietzsche: "That which will not kill you will only make you stronger."
The key was to figure out how to survive and even thrive and grow on these workouts. It wasn't easy at first, but I was determined not to quit. I wanted to win the U.S.A. and claim a spot in the record books. I was not looking to be fit. I wanted to be the best. If you want to be a champion you have to make sacrifices. Michalik was not only a champion but he was the Vince Lombardi of bodybuilding. Win at any cost. Winning meant everything. He would always say, "Train beyond the pain... and death is your only release!"

It was a hot sunny day in the summer of 1979 and we just finished a brutal 55-set leg workout. Yes, that's right. 55 sets. It may sound stupid today and you may think that it was overtraining but at 20 years old, I was sporting 28 1/2" ripped-to-the-bone quads. Big, thick, muscular thighs at a time when Bill Phillips probably couldn't even pronounce the word "creatine" and way before I ever heard the words "growth hormone." Makes you think about training harder in the present era of IGF-1, insulin, and growth hormone.

fReAks iN tHe sHaDoWs

every now and again i'll find vids of freaks in hiding...some u probably heard of...some u haven't...but they will definitely light a fire under your ass to train harder...more to come..




chris duffin...freak in hiding right now...mutating as we speak into a monster...vid says enough...
visit his blog: http://blog.kabukiwarrior.com/



eric sproto benchin 600 for 6 reps raw...nuff said.

now...go lift something,
TB

tHe fReAk fAcToR Technique for Gettin Huge

WARNING: THIS IS AN EXTEMELY EXPLICT BLOG POST...TONS OF OFFENSIVE LANGUAGE...IF U DO NOT LIKE...LEAVE NOW!! YOU'VE BEEN WARNED!!



everything in your life...that has ever made u angry...
that has ever made u reach the point of killin someone..
its in one place...and one place only...that bar.
its that fuckin bar...
it sits there...
it taunts you
doubts you..
ridicules you..
when it sits there bein immobile
it laughs at you when ur out paryting
it talks shit about u when ur unfocused and call you a pussy
it mocks you when u fag out of a training session
it calls u a bitch when ur whining about not feelin well
it makes u its corner bitch when ur ass can't fuckin move it
its waitin to break your ass..cripple you...hurt you...so you'll never have the balls to lift again...


"I OWN YOU"

make no fuckin mistake..this is a one on one fight...
its a bully
its pushing your ass around
wantin to take your pride
and rip your ego the fuck apart
it knows you..
how you move before u lift..
how u approach it before i grab it..
it know how to fuck with you...
its NOT wantin to take your dreams....
your vision...
it wants YOUR heart...
it doesn't give a shit about your dreams
hell it wants to shit on them...the second your ass gets comfortable
it wants to take your heart so you'll never fuck with it again...
IT WANTS TO OWN YOU!!

"theres nuthin there...i know you...YOU AINT GOT IT!!"

Intensity Or Insanity, Part 1 By J. Defendis

It was 1977. Richard Dreyfuss won the award for best actor, the New York Yankees won the World Series, bread was only thirty five cents a loaf, and little 18 year old John DeFendis was learning the most masochistic style of training in his quest to becoming a champion bodybuilder. You see, I was that teenager who had trained for 8 years and competed on nine separate occasions without ever taking home a trophy. In my determination to excel, I happened to make a decision that would greatly affect the next fifteen years of my life. I chose to train with Mr. America, Steve Michalik.

It all started one day when I decided to take a trip to the gym where all the so-called "champions" trained, Mr. America's Gym. This was not your ordinary family fitness center. The walls were painted jet black and the equipment was red, reminiscent of an old gothic torture chamber. There was a two foot syringe on the wall over the front desk mounted on a plaque that read, "Message Of The Day: Up The Dosage!" The daily sign in sheet was also accompanied by yet another syringe with a pen inserted through it, for sign-in purposes.

I walked in and asked to speak to Mr. America himself. This was my first mistake. Steve Michalik was not your typical gym owner. He didn't care about the business, nor did he care about hurting anyone's feelings. As a matter of fact, Steve Michalik really didn't care about much of anything except training. Now I don't mean training as it is referred to by mere mortals. No this type of training had a whole new meaning. After all, Steve's motto was "Train beyond the pain... and death is your only release."

the one or the other

ONE OR THE OTHER...CHOOSE?

....there was a comic done on this about 2 years ago. spiderman was bein hunted down by a vampire that was stronger and ruthless than him. he had help last time facin this guy but this time around he was solo. this guy smelled his fear of him and toyed with him until the time came to kill spiderman and when the time came, boy did spidey get his ass handed to him and then some. but something happened, he released his totemic powers of the spider and was able to overcome his foe but at the cost of his life. he was reborn only after embracing "the other" as apart of him now. prior to this, to be reborn, the hunted ate his prey to evolve to become a man...but was it one or the other...spidey chose to embrace who he really was...who he was becoming...

final notice

THIS IS FOR MY BAND OF BROTHERS WHO EXIST TO UPSET THE BALANCE AND WREAK CHAOS. THE TIME IS NOW...AND FOR MY ENEMIES WHO REPRESENT THIS BALANCE, THIS IS YOUR EVICTION NOTICE!!

i admit. when i walked onto this path i did it because i thought i would be easy. no lie. i embarked on this path because strength is what motivated me in the gym. along the way i found out that it wasn't easy but strength bein the motivator..i couldn't stop. it had reached a point where it was an addiction and then a way of life for me. i realized that there are no shortcuts and i'm willing to do what it takes. but i feel to the lies and deception of those who were really holding me back. no longer.

" to become unstoppable you have to always challenge yourself to becoming the strongest...how do you do that? by facing the strongest..its not how many victories or losses...its how many of them made you stronger.."

what still is an addiction has evolved to borderline psycho obsession especially when your own sanity and pride are all that remains. my sole existence does many things to many people...it pisses them off or it motivates them but mostly it does one thing..it upsets the balance. i realize that what my existence does. by doin that i create many enemies and few brothers. i'm proud that i'm not normal as my parents wanted me to be. normal is safe...secure..and sure. many manipulate it and even bet on it. doin just enough to get by or goin thru the shortcut is what bein normal is all about. for me and the few that understand, we plan on upsetting that balance. we aren't sheep...but wolves. we endured a surmountable amount of pain and suffering because of this "balance". it had made me an individual representing chaos. and i found others who also represent chaos...and are bent on doin the same..

tHe fReAk fAcToR experiment...part 2

here's an update...bodyweight is at 326...as for strength stats..that will come later...here are some progress pics...
TB







here's a recent training video that should be viewable and gives u a few shots of my training over the last month.




BLEED. SWEAT. GROW. WELCOME TO THE PAIN.
TB

tHe fReAk fAcToR method REVEALED!

i've been holding back on unveiling this method but its time to share this method of training cuz i'm positive that it will cause mutation on strength and muscle in ways that would change how u train goin foward...not goin into a long in depth post..just fuckin tell ya what this shit is...

WARNING...YOU WILL FUCKIN BLEED AND SWEAT..FOUND YOUR BALLS YET?


first, THIS ISN'T a routine or program but a method of training. if your lookin for such..leave now. such doesn't exist here. i won't hold your fuckin hand..i'll explain this as simple as i can get without makin it complicated. 2nd..alot of this is a judgment call. make the right move when goin up in weight or reps. 3rd...YOU HAVE TO HAVE an open mind when doin this. this creates "hybrid" lifters...those who have muscle mass as well as retard strength and power. 4th..remove the concept of numbers...cuz your gonna work your ass off and probably fuckin puke or vomit in the process. and lastly...NO HALFASS! this method works only one way...ALL THE WAY! u have to committed to it 120%...in other words..STRAP ON YOUR COCK..LEAVE YOUR PUSSY AT HOME...AND LETS KILL SOME FUCKIN IRON!

road to retribution 02.12