Tuesday, February 28, 2012

Protein, tofu, edamame

Get three or four packs of these from Trader Joe's. Herbivore or not, bake these nuggets for 12 minutes and you are in savory heaven. Excellent quick bite for protein for the vegan, excellent cholesterol-free change of pace for the carnivore. Try some out, and for the extra kick, dunk in TJ's Sweet Chili Sauce. Delicious. 

Inspiration for arms day with a sore elbow

San Jose NPC's just a mere 5 and a half months away, and I have less than 1 month to bulk. << That link to a Bodybuilding.com article has a very detailed description of what it means to bulk, which sums up the kind of workouts and dieting I'm currently doing. After that, I am devoting 16 weeks to cutting. I will add more links and information about that once I begin my own cutting phase, beginning the first week in April. April is also when I will be running my first ever Half-Maration in Hollywood, California with Kelsey Leonard and Kelly Qian. This is something I am NOT prepared for, nor concentrating hard enough on preparing for! I'm depending on my running buddies to keep my feet moving during this one! If anyone has any half-marathon preparation tips, please let me know in the comments section below!

Anyway, back to bulking. I am deciding to do a morning blog to help inspire me through this arms day. Here is the workout I am following. This is my Excel File of Mass Phase III by Ed Evans.

PREACHER CURL 1@   8x 0 1@    8x 0 3@   6x 0
BARBELL CURL 1@    8x 0 1@    8x 0 3@   6x 0
CLOSE GRIP BENCH 1@    8x 0 1@    8x 0 3@    6x 0
LYING TRICEP EXT. 1@    8x 0 1@    8x 0 3@    6x 0

I have not punched in my 1 Rep Maxes into the calculator yet; once I do, the zeros you see will change to a weight in lbs that I will do for the amount of reps listed there. For instance, I will punch in 95 underneath the preacher curl and end up with 1@ 8x [a percentage of my 1 Rep Max]. This means 1 set of 8 reps of weight. Going to be a good day! Yes! I am currently taking a pre-workout formula with creatine, beta-alanine, Nitric Oxide, and CNS stimulants including caffeine. This one is called C4, by Cellucor. Here are some reviews of the product. My review will be nothing but positive, as I love the taste and price, and have had great results with it.

And now here is some imagery to get me AND YOU pumped up.

And, once again, if you haven't seen it yet, here is the video of me as a trainer at Santa Cruz Power Fitness. I'm totally at 800 views and counting. Check it out, show your friends. Want to train with me? I want to TRAIN WITH YOU! Get at me through this site or my personal email: badassbillypruz@gmail.com

Monday, February 27, 2012

Old friends from the gym (DJ Tone Sol)

I have some old videos in my Workout Videos folder on my desktop. This was one of them. Antonio Solinas used to teach a kick ass Brazilian Capoeira class at Gold's Gym Santa Cruz and he mastered one flashy-looking kick on this day. I had my camera, as usual, so I got it all on tape. This type of jump takes amazing explosive strength, something that I continuously train myself, but have put on the back burner since I've been training for bodybuilding competitions.

On the topic of Capoeira, I am not sure of where instruction of this art is offered in Santa Cruz. If anyone does know, please comment below!

Here is Antonio Solinas (aka DJ Tone Sol) doing his move. You can catch this guy doing his music thang at Natalia Lockwood Promotions events in the Monterey Bay Area most weekends. Maybe between mixing songs he can bust out some Capoeira-inspired dance moves in the middle of the club!

Saturday, February 25, 2012

Day #5 of MassPhase III (My own workout)

DATE 2/24/12 WORKOUT #5
DEADLIFT 1@    6x 236.55   1@    6x 273.9 1@    6x 302.95 2@    5x 327.85
LYING TRICEP EXT. 1@    5x 72.9 1@    4x 91.8 1@   3x 103.95 2@    1x 116.1
TRICEP PUSHDN. 1@    6x 63.6 1@    6x 70.8 3@    6x 78
BARBELL CURL 1@    5x 53.1 1@    4x 61.2 1@    3x 69.3 2@    1x 77.4
INCLINE DB. CURL 1@    6x 26.8 1@    6x 31.2 3@    6x 31.2

 Here is my workout from Friday. It was the folllow-up to the back workout that I video posted about two blogs down. It is called Mass Phase III, designed and copyrighted by Ed Evans (CrossFit, Santa Cruz Strength, Santa Cruz Power Fitness). It is a 3 day on, 1 day rest routine, which also calculates 1 rep maxes into rep ranges for bodybuilding goals and powerlifting goals. Today was Power, including heavy deadlifts, heavy bis and heavy tris. 

The ladies that come CONSISTENTLY to my classes have gotten amazing results

Most Americans couldn't tell you what a back squat was, much less do it correctly. These ladies, Julie, Lorena and Lisa, do it correctly, do it perfectly, and do it heavily. This was tonight's workout at Acadia Fitness in Santa Cruz. 5 x 5 back squat @ 95 lbs. *Ass to Ankles*

Friday, February 24, 2012

Videos of isolation workouts (goal: bodybuilding) are boring

My YouTube  channel originated with my CrossFit workouts videotaped and posted to show my fitness friends back home in New York what I could now do with my newly discovered functional fitness. 2011 was definitely the year for CrossFit (in my life and in general) and this year, 2012, I am deciding to do a bodybuilding contest. The local nutrition shop, Max Muscle Santa Cruz hosts an event in San Jose every July and this year I am signing up for the physique class male division. Now, many people do not quite understand what I am doing.

Please check out this website.

 Here, the very first picture, you can see the winners of each of the divisions. I will be competing against the guy on the far right of the picture, NOT THE CENTER! Physique class is judged by:

Muscularity and Body Condition
  • Judges will be looking for fit contestants who display proper shape and symmetry combined with muscularity and overall condition. This is not a bodybuilding contest so extreme muscularity should be marked down.
  • Stage Presence and Personality
    Contestants will be asked to walk in board shorts (shorts must be just above the knee in length and can be one inch below the belly button, no spandex and no logos are permitted on the board shorts however a manufacturer’s logo such as Nike symbol or Billabongs are acceptable.) Competitors will enter the stage without a shirt and barefoot. No lewd acts allowed for example the moon pose. Judges are looking for the contestant with the best stage presence and poise who can successfully convey his personality to the audience.

Can I win this one in San Jose this year?

Thursday, February 23, 2012

Shirtless outdoor back workout, bent over dumbell rows

Chose to do my back workout outdoors today since it was 80 in February.
These are bent over one arm dumbell rows. Eight reps with Hellcentric reps at the end. Hellcentric reps are a bodybuilder workout where you do a negative eccentric rep, then do a half-rep, then a full-rep. 

Friday, February 17, 2012

Manny the Man and THE MUSCLE MEN

If you've been to Santa Cruz Power Fitness in the past 2 years, you've seen this guy. Here is a little clip of him doing what he does best. I like this guy, and will absolutely pass on his digits to you if you want em ;)

Here was a quick picture of a few us getting our swell on at the gym later that afternoon. We decided to leave our shirts on this time, but closer to competition time (July 14th) these pics will be SHIRTLESS baby.



Morris, Seth, Tawnee, Mark, Kyle

Billy Prusinowski's Flat Belly Formula

Every Saturday, 3pm, Santa Cruz Power Fitness
(please LIKE us on facebook)

Here are some pictures of our first official FLAT BELLY FORMULA class. I was excited at the great turnout, participants were excited about the great music, if you come any of these upcoming Saturdays you will assuredly have a great time. 
Lorena and Mike doing COMBAT CRAWLS
Roxane and Lisa doing TRX deep squats
Why haven't you tried it with me yet? TRX certified trainer, Billy Bad is ready to teach you!
Gina, Kianna and Sarah at the isometric V-Hold station
Suzy and Lauren toning up with an isometric ab hold
Ending Saturday's class with weighted leg extensions
Even a better view! Amirite? 
Please join us and develop those glutes and FLAT BELLIES!

Footage of the ab station, the combat crawl station and the TRX stations with the music pumping in the background. Thanks to the beautiful Lauren Ligocki for the candid footage!

Weighted leg extensions to work the gluteus maximus, lumbar spine muscles and hamstrings. Don't drop that dumbell! We start from the beginning if it falls!

After class we embarked on the nutritonal arm of the FLAT BELLY FORMULA. 
Jack LaLanne and his juicer helped us nourish our depleted bodies with whole fruit and vegetable juice shots
"Who wants what?" 
We've got pear apple or carrot apple- fresh, local, organic and delicious
Shots! Enjoy pure, whole foods in juice form- not a better post-workout drink in the world
Shots! Cheers to all- to our health and flat bellies and long lives
Sarah on a path to lifelong health, good looks and true fitness

And if you didn't get the idea that I really wanted you to click on the Shots! links, I will offer it one more time so you can enjoy an entire video of my vegan friends and I taking Jack LaLanne juice shots!

Thursday, February 16, 2012

Dr. Soltanoff and I doing an MMA striking drill

Nicest doctor, meanest fighter! Dr. Eric Soltanoff has been training with me since late 2011 and integrates MMA into our fitness routines. Check out some of his combos from this morning.

Check out Dr. Soltanoff at his chiropractic practice in Santa Cruz!


Shortly after my training with clients this morning, Al Menna, owner of Santa Cruz Power Fitness had some very kind words for one of his trainers. Check him out. (check out those guns on him too!)


This spring, Monsanto's GMO sweet corn -- their first product for direct
human consumption -- will be getting planted for the first time.
Then it will be sold, unlabeled, in a grocery store near you.
To stop it, we'll need significant opposition from food sellers to this
untested, potentially toxic product. Walmart is the largest food retailer
in the country, but they have no plans to reject Monsanto's GMO sweet
I just signed a petition urging Walmart to take a stand for consumer
saftey, and reject Monsanto's GMO sweet corn before it's planted. You can
add your name here:

Wednesday, February 15, 2012

Cardio Kickboxing with Billy Bad Ass every Wednesday at 6pm, Santa Cruz Power Fitness

Donald, Santa Cruz Power Fitness Sales Staff (my favorite dude in the Cruz) and Chantel, fitness extraordinaire, posing with a smiling Billy Bad in the corner.
Lorena, Baddest Kickboxer in the Cruz, taking every chance she gets to beat dudes up. 
Roxanne, Santa Cruz Power Fitness's newest yoga instructor, throwing up her yoga peace sign. 

Kyle, friend and fellow personal trainer, striking a pose between clients. 

Kelsey and Lisa, two of my favorite cardio kickboxers, hanging out POWER FITNESS-style before Wednesday's Billy Bad Ass Cardio Kickboxing. 
Jackie, never misses a class, hard as nails.

Tuesday, February 14, 2012

This video epitomizes this blog. Though this video does not champion his dietary or lifestyle choices, Aggressive Strength Coach, Mike Mahler, is a fellow herbivore athlete. His workouts are prime examples of plant-based, ferocious athleticism. Please watch this Turkish Get-Up instructional. If you've never heard of the exercise, or even laughed when you heard the name, give this a watch, then give it a try. Mike Mahler-style. Billy Prusinowski-style.

People at Santa Cruz Power Fitness have recently been doing this move all over the place in their warm-ups and WODs. Ironic that Mahler just came out with this video this week.

Rest day today. Just rocked my YouTube Channel

Please Subscribe for some fitness-related (and some NON-fitness-related) antics.

Monday, February 13, 2012

Chest Day. Here in my blog, I will post notes about my own workout and the workout I hosted for my clients and folks enrolled in the Billy Bad Ass 28 Day Flat Belly Formula.

At noon I embarked on another bodybuilding day and isolated my chest. Incline bench, flat bench, decline bench, pec deck, cable flyes.

I am making a transition from the Hellraiser routines I've been following for the past month and soon into Ed Evans' bodybuilding routines. Today I had a spot from a big fella named Jeff who I always see smashing iron at Santa Cruz Power Fitness. He encouraged me to both widen my grip and go for more reps than usual. This was good advice for today, since I was feeling good, no injuries plaguing me, and didn't have to follow a super-strict rep set. I ended up inclining 8 reps of 185 then throwing dimes on each side and doing another set of 8 reps at 205, which is much higher a load than I've been repping out at.

Following incline, and still with Jeff, I did 205 on the flat bench for sets of 8 and had the power (I feel it was because of the wider grip) to do a ninth on the last set. My Hellraiser workouts have definitely helped me get this kind of capacity.

My cardio kickboxing class today was unfortunately very lackluster. Lower numbers than usual and I couldn't seem raise my OWN energy to that crazy level, so I don't know how I could raise everyone else's there. Though, despite my ragging on my own class, I am an extremely harsh critic. I have had a strong class for the past two years- this is the first time I'm blogging about it, but don't go thinking it's not a motivating and amazing experience or anything. Come anytime, Santa Cruz Power Fitness, Monday and Wednesday, 6pm.

While everyone's at it, don't forget to subscribe to our YouTube Channel HERE

Sunday, February 12, 2012

Flat Belly Formula under way in February 2012

I am a personal trainer at Santa Cruz Power Fitness and Acadia Fitness where I am holding a 28 Day Flat Belly Formula. Classes include a "crunch-less" formula to lose 12 pounds in February and if they stick to the regimen, along with the meal plan I provided, it's totally attainable.

Wednesday, February 1, 2012

The Art of War (satire)

Once you have mastered true herbivore athleticism, you will be able to fight like this. Magic!

I will be periodically adding links to examples of extreme athleticism, such as this martial artist seen in this video! Practice hard, grasshopper.

Journey to 2012 Men's Physique Competition

I am starting this blog to track my fitness training in 2012. Today is the first of February. I have two months until my first ever half marathon (13.1 mile foot race) in Hollywood, Los Angeles, Calif. I have six months until my first ever bodybuilding competition in San Jose, Calif. I plan to train everyday (if not in the gym, still "training" in the sense that I will be following a lifestyle/dietary/sleeping pattern devoted to maximal muscle-building) and post about it on this blog.