Ain't Nothin' But a Peanut! : 1R Weekly Blog

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November 14, 2011 - 7:46pm

mkohn4

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Ain't Nothin' But a Peanut! : 1R Weekly Blog

Mo’vember 11, 2011

What’s up guys, I’m Matt, the new guy at 1R. I’ll be making weekly posts about my workouts, my diet, the supplements I’m using, and everything else in between (i.e. the workout mixes I’l be putting together weekly, see link below). I’m psyched for the opportunity and hope you all find my posts beneficial, and, more importantly, enjoyable to read. I attended Johns Hopkins last year as a freshman and am currently in my first year at Emory in Atlanta. I’m passionate about fitness and am always reading up on fitness and nutrition in order to take my training and game to the next level.

I play baseball here at Emory and we currently are a few weeks into our off-season lifting program. As with any off-season lift, the goal is to become stronger while getting as jacked as humanly possible. And that’s why I just ordered my first batch of supplements from the crew here at OneResult.

I purchased three Optimum Nutrition products: 2:1:1 Recovery for post-workout, 100% Creatine, and amino acid soft gels to enhance the muscle-building and recovery process. Over the next few weeks I’ll keep y’all posted (clearly the South is rubbing off on me..) and let you know how my experience is with each one of these products.

I am currently 5’11’’ and 195 pounds (before Chipotle). My goals for the off-season are to maintain my weight while adding some lean muscle and improving strength and flexibility. My current maxes are 440 lb. squat, 280 lb. bench and 415 lb. deadlift. Ideally, towards the end of the off-season I would like to see my squat at 475, my bench at 300, and deadlift at 450.

Until next time, work hard, party harder, and workout harder-er.

---For all you fist-pumping juice-heads check out this week's OneResult workout mix @ http://soundcloud.com/killakohn/sets/1r-workout-mix
(to download tracks simply click on the down arrow located at the far-right end of each track listing)

November 14, 2011 - 8:02pm

Guest

Can't wait to read more!

November 14, 2011 - 8:03pm

Bsbll4Z

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This is great

November 14, 2011 - 8:57pm

Guest

Congrats on your new found determination to lift weights! I will be following along!

November 14, 2011 - 9:15pm

Guest

I hope you find your swag along the way too.....

November 14, 2011 - 9:16pm

Guest

Pat Daddy strikes again

November 14, 2011 - 10:33pm

GregStanton

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How can I party with you on the weekends? NH

November 15, 2011 - 7:41pm

Guest

Big Showww!

November 21, 2011 - 6:13pm

mkohn4

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Mo'vember 21, 2011
Happy Thanksgiving!!

I don't know about y’all/you all (not sure which I prefer yet), but after reading this article (http://www.oneresult.com/articles/nutrition/five-worst-thanksgiving-foods) I decided to bust it this week in preparation for next week's feast, or, most likely, feasts. Whatever I could do to make room for the impending 5000+ calorie meal that will more than likely result in a glorious, food-induced coma (well worth it, of course)…

Anyway, this week was our first week of the new off-season lifting plan; last week we got our maxes. The program mainly focuses on squats, front squats and bench press. These main lifts are done with super-sets and the rest of the workout is comprised of auxiliary lifts that focus on various baseball-specific muscle groups such as shoulders and upper back. Most of the main exercises are done for 5-6 sets for 5-8 reps. Since it was the first week, the weight was not too overbearing, but as we progress onwards, the lifts should gradually become much more intense.

After each lift I have a shake of 2:1:1 Recovery. Overall the taste is very good. It has a different taste than most strictly whey or milk protein based products because of its fruity, sugary taste, but it still tastes great. My soreness after lifts has been very minimal and I attribute this to the 2:1:1 and Amino Acid softgels. I am also very happy with the 100% Casein. I take it every night before bed and usually mix it with water, which tastes a little chalky but fine. Adding a little bit of milk helps reduce the chalkiness and tastes a lot better.

My eardrums and chest are still bumping from last night’s raging Avicii concert so don’t be surprised to hear a lot of Avicii and house music in this week’s mix! Sorry I’m not sorry. Find this week’s mix in the “Motivation” section of the forums as well as the “Workout Jams” thread in the Off-field Issues section.

https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-snc7/308498_207269685695...

I hope all of you have a great Thanksgiving break and are as pumped as I am to be home with your family and friends and stuff your faces. Post below and let 1R know what you are thankful for this Thanksgiving!

And as always my friends: work hard, party harder, and workout harder-er.

November 22, 2011 - 3:19am

#10

Guest

SON! AY!!!!

November 22, 2011 - 11:19am

#11

Guest

oh damn big matt you so foine

December 5, 2011 - 3:15pm

#12

mkohn4

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December 4, 2011

What’s going on fellow 1R’ers? Hope y’all had a fantastic break and spent some quality time with the grandma, grandpa and family and friends. I also hope that the best meal of the year was preceded by the best work out of the year!

My break was great and much needed, but I dreaded coming back due to the upcoming final exams, which I am currently studying for (well, attempting to study for). Thankfully, it is the holiday season and another break is only a few short weeks away. Time to bust out those ugly Christmas sweaters (http://www.thedailygreen.com/cm/thedailygreen/images/F7/JRD_Sweater-lg.jpg)

As far as workouts have gone for the past two weeks, we are still doing our team lifts three times a week and conditioning/core on off days. My lifting numbers for the most part have stayed the same or gone up by a few pounds but my soreness has been very minimal; shouts to 1R!

With the season just over two months away, the lifts over the next month should be getting much more intense as the weights will increase and the reps will decrease. Flexibility is very important and often overlooked during this time so stretching properly before and after lifts is key. Here is a great 1R article about mixing flexibility into your training regimen: http://shar.es/ox9p6 I am almost positive you didn’t ask Santa for a torn hammy this Christmas…

Find this week’s mix in its usual spot in the “Motivation” section of the forums as well as the “Workout Jams” thread in the Off-field Issues section. Keep working hard and here’s a little motivational video so you can see that hard work translates into BEAST MODE: http://www.youtube.com/watch?v=9E8_DFTxl9o

That’s all for now guys.

Work hard, party harder, and workout harder-er.

December 5, 2011 - 3:52pm

#13

Carolyn Brown

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love the 1st mix so it's not only for fist-pumping juice heads! (and yes i am very late to this party)

December 5, 2011 - 5:51pm

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mkohn4

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Better late than never and I apologize, I must have been watching Jersey Shore when i wrote that, but I am glad you enjoy the mix!

January 10, 2012 - 6:14pm

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mkohn4

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January 8, 2012

I am sure my post finds you all reminiscing on a wonderful holiday season and winter break, and I hope that you all had a very merry Christmas/Hanukkah/Kwanzaa/Festivus and a great New Year.

I know the last thing running through your mind as you sit on the couch watching Elf with your old buddies is working out, but I hope y’all managed to sneak in some gym time over the holiday season! It was as hard for me as it was for you, but then again, if watching Will Ferrell in yellow tights with friends isn’t a good enough excuse to sidestep a workout, then what is?

My break has been phenomenal, and I’m sad to see it come to an end, but I am also thrilled to get the season underway after many long months of preparation. My training schedule has been less regimented due to the holidays, work, etc. which sometimes doesn’t allow me to make it to the gym, but I do my best to get some type of workout in several days a week whether it be lifting, running, cardio or hitting/throwing; anything to get the blood flowing and the heart rate up. If you are short on time and unable to get to the gym, here is a great bodyweight workout put together by the guys here at 1R: Top 5 Bodyweight Exercises http://shar.es/Wwi4y.

Another challenge for me over break has been keeping a consistent diet. Being at home I can no longer simply swing by the cafeteria and stuff my face every 3 hours, but rather have to beg my mom to make me a sandwich, or believe it or not, actually make food for myself! I know, as awful as it sounds being a meathead does have its pitfalls (just kidding). When my stomach is growling and my fridge is running low on ammo, I’ll make a protein shake to hold me over until the next meal and keep the recovery/building process going as well. And when all else fails, peanut butter and crackers are my go to for a quick snack high in protein and carbs.

That’s all I’ve got for now, but keep grinding my friends, and never hesitate to contact 1R for any questions or concerns you have regarding your fitness!

Here is your new workout mix: http://snd.sc/xYtv8R
Free downloads this week for all; Happy New Year!

As always, work hard, party harder, and workout harder-er.

January 11, 2012 - 4:57pm

#16

Lance DopeStrong

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Elf, this year, appears to have emerged as a holiday classic... Yes, it had long been a fan favorite, but this year it popped up on all of the holiday movie marathons.

What is it about Will Farrell's humor that causes such an acceptance delay? Film comes out, film is greeted lukewarmly, film arrives on dvd/itunes, film develops cult following, film is embraced by the mainstream.

Anyways, yeah @mkohn4... My holiday diet was nothing short of a cataclysmic failure. Mom or no Mom, my diet echoed Elf's breakfast routine.

January 11, 2012 - 9:03pm

#17

mkohn4

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http://www.youtube.com/watch?v=6Gn9l6TLdw0

January 12, 2012 - 1:13pm

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LaxTastic

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Love the workout mixes.

Keep the jams coming!

January 13, 2012 - 12:56pm

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Lance DopeStrong

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If Buddy (Elf) were to take protein, what would he take? I'd argue 2:1:1, given its tremendous taste and notable carb presence.

January 15, 2012 - 12:12pm

#20

JustinSkipp

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Welcome to Atlanta! I got a couple buddies that go to Emory. Great school. Gotta love Georgia, I sure as hell do. Cant wait to read on.

February 5, 2012 - 3:44pm

#21

mkohn4

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After many months of preparation, we’re only a few short weeks away from opening day and I couldn't be more excited to finally get after it with my new teammates. We have been bustin' it in the weight room, on the field, and yes, in the cafeteria as well, and everyone’s anxious to see the hard work pay off.

It’s admittedly been harder to get in the gym as often with practice nearly every day but I’ve managed to improve my squat from 440 in the fall to just about 465. Additionally I haven’t been benching regularly because of the stress it puts on my elbows and shoulders and I would like a healthy wing for the upcoming season (Healthy arm>bulging pecs… gotta prioritize, right?)

Anyways, as the weather gets warmer, I am sure you all are aching to get out to the pool/beach/etc. so are likely banging out the good ol' tri-bi-fore(triceps, biceps, forearms) workout in hopes of attaining a killer beach bod, but don't forget your backside! You know, the muscles you can't see… You know, the "non-beach muscles," better known as the posterior muscles… Check this article out, explaining why they’re critical to peak athletic performance: http://shar.es/fCMMm.

My next post will likely be after opening day so hopefully we will have a couple W’s under our belt by then! Be sure to follow our progress this spring and support your Emory Eagles! Keep working hard and stay after it with those 1R workout/nutrition plans and you will most definitely see the results you are looking for. Good luck to all my fellow spring athletes and I look forward to catching up with y’all soon!

As always friends, work hard, party harder, and workout harderer.

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Ain't Nothin' But a Peanut! : 1R Weekly Blog