Truet E. Purnell

05/30/2022

As long as I’m alive, my brother-in-law’s memory and spirit stays alive in me. As with all of the years since your passing I dedicate Memorial Day to you, Ronald C. Brown, Jr. I’ll see you again, Brother. OORAH 🇺🇸

05/30/2022

05/07/2022

I am getting a little better understanding about how to train a person for body composition changes. In the two upper photos, the goal was fat loss. The strength training routine I recommended:
* Day 1 - Full body
* Day 2 - Conditioning class
* Day 3 - Full body
* Day 4 - Conditioning class
* Day 5 - Off
* Day 6 - Full body
* Day 7 - Off
Primary exercise format was GBC.
Well as you can see, she did shrink. But to our dismay, so did her fat free mass. I was solely focused on using techniques to increase calorie expenditure, EPOCH, hormonal spikes to expedite fat mobilization. Again, it worked for fat loss but not so much for muscle retention/growth.

Fast forward to the bottom photos. We switched focus to solely muscle growth. So, I recommended a different strength training split:
*Day 1 - Legs- Quad dominant
* Day 2 - Chest & Back
* Day 3 - Off
* Day 4 - Legs- Hip dominant
* Day 5 - Off
* Day 6 - Shoulders & Arms
* Day 7 - Off

Also, we used several different hypertrophy techniques:
* Straight sets, 10-12 reps
* Descending reps, 12, 10, 8, 6 reps
* Tri-sets, primary exercises 4-6 reps

In the top two photos, her fat free mass hovered around 108-112 lbs. In the bottom photos, her fat free mass went up to 116.3 lbs. You can see a quite a visible difference in the shape and size of her torso. That means we’re on the right path💪🏽

05/04/2022

Deadlifts are my favorite lifting movement. To be able to execute a near perfect deadlift, several issues of joint stability/mobility need to be address in order to activate the right muscles to get the job done. This leads to- you guessed it- my pre-training preparation. In a couple of days I’ll show you what I did before I did my first lift.

* Lift #1 - 140 kg (308 lbs) 👍🏽
* Lift #2 - 180 kg ( 396 lbs) 👍🏽
* Lift #3 - 195 kg ( 429 lbs) 👍🏽
* Lift #4 - 200 kg (440 lbs) 👎🏽

I felt really good about testing my deadlift today. First, I did all lifts without a lifting belt. That means I know how to create and maintain a rigid core during heavy lifting. Second, I haven’t deadlift over 405 lbs, since 2013. And lastly, I failed because I lost focus, total body rigidity, and poor ex*****on (hips rose first).

05/03/2022

To .1.1- looks like I adopted a daughter. First breakfast. Now a smoothie 😊

05/03/2022

Part II to my last post.

This is my pre-training preparation. This is what I call it. I hope I’m not stealing anyone’s idea. The primary purpose for this is address the issues specific to musculature that affect the joints that will have an impact on the lifts I want to do.

Top row from left to right;
A. Thoracic flexion/extension
B. Quadruped rotational reach.
C. End range scapular adduction, pronated grip

Middle row from left to right:
A. Foam rolling the lats
B. Prayer stretch
C. End range trap 3 DB raise

Bottom row left to right:
A. Pectoral foam ball rolling
B. Supine foam roller DB circles
C. Side-lying DB external rotation

The “A” movements are done for 2 minutes.

The “B” movements are done using the contract/relax method. Or I move into a position for 6 seconds as I did with the prone DB circles for my pectorals.

The “C” movements are antagonistic (opposite) joint actions.

This is not a typical “warm-up” you may see someone do or recommend for someone. I’m kind of fixated on finding ways to move better and lift heavier without pain before, during and after a session.

05/03/2022

A continuation of the importance of assessing before diving into an exercise. Today I’m doing my bench press workout. I already knew I had shoulder issues and limitations on the left side. Honestly I didn’t know how bad until I assessed myself. I did a couple of other shoulder mobility screenings. But I’ll just stick to this one for now.

In the left video, my internal rotation on my right arm is mediocre at best. For the left arm, I could barely move it. This tells me I have so much tissue restriction due to my lack of the muscle that provide thoracic stability/mobility, scapular stability/mobility, proper length/tension of the prime movers, coordination of the shoulder stabilizing muscle and the prime movers.

Now after doing some pre-training preparation, you can see the improvements in the right video. Big difference, huh?

I’ll post videos of what my pre-training preparation entailed to get the range of motion I acquired in the second video.

04/23/2022

I don’t do traditional “cardio.” Truth be told I don’t do any traditional cardio in the sense of treadmill, elliptical, stair master, stationary bike, etc. So what do I do to keep my blood pressure well under the “acceptable” norms of 130/90 and a resting heart rate of >60 BPM? Good ol’ fashion strenuous strength training. There are numerous studies that show rigorous strength training increases heart size ( left atrium and ventricle), blood pressure, arterial@pressure to working muscle, capillaries, blood volume output, etc.

04/17/2022

His ultimate sacrifice saved us. God being a jealous Deity, a tolerant Lord could have wiped out mankind with the snap of a finger. Remember what people went through with Moses? S***m and Gomorrah? Remember He wiped out an entire civilization with rain and spared only a single family and a few beasts? Jesus’ sacrifice kept God from going Ol’ Testament on mankind. Jesus’ mercy and love spared us so that we can know God, do His work and praise Him for all that we are, have and will do until His return. Happy Resurrection Day family.

04/16/2022

It’s been THAT kind of week. Saturday included 🤨

04/16/2022

I had a diagnostic blood test at LifeMed Institute] yesterday. Eleven vials of my life juice will be sent off to a lab to analyze the inner workings of this ol’ ThunderCat 🧪

LifeMed Institute]

03/28/2022

My God ALWAYS takes care of me- on time, anytime, and all of the time. Want proof? First thing in the morning I look on my desk and my man, Adam Warburton, hooked me up with some of his deer jerky.🦌 Next, my girl, Lori Monsky, comes in with a coffee and a bag of goodies. Then as always, Rachel Yusufov, blessed me with a can “ass whip” to get me through those early morning training sessions when I don’t have my coffee 🤪 Yeah. My God is good.