Some Tips

Hey Everyone,

Some members have reached out to me recently so I figured I would post what I typed up for them to the blog:


~Trying to gain mass? it's all about the negatives, 3 seconds down at 8-10 reps per set
~Trying to get stronger? stick to 5 reps but don't max out often
~Trying to lean out? perform sprints about 3x/week, 30seconds on, 2-3minutes off.  Intensity should be high i.e. huffing and puffing
~Dynamic stretches before, PNF stretching after.  Dynamic are leg/arm swings, skips, things of that nature.  PNF stretching stands for proprioceptive neuromuscular facilitation stretching and you perform it my stretching the muscle for 20seconds, contracting said muscle in the stretched position for 5 seconds, and then holding the stretch again.  There are many articles about it online
~If you have the capacity, perform the Clean and Jerk.  Research it, watch it, learn it, implement it.  Here's a great link about it: http://www.youtube.com/watch?v=Bc-0lFV1KWQ
~30g of protein should be the upper limit per meal, going above that causes diminishing returns and you'll just piss out the nitrogen
~Have to train often? 'ice baths' should be around 50*-60* and should not be used for more than 15 minutes
~Supplements? I started using advocare and like it, it's simple, effective, proven, and safe, and I mainly started taking it because it's approved by the NCAA. I'm not trying to pull a fast one on y'all but I also started selling it, here's my link and I would hook you guys up with my discount:  http://www.advocare.com/120724657

Hope this helps for now, I'm much better at asking specific questions, feel free to comment/debate any of these.

Also, in spirit of the Olympic Games, here's a motivational link: http://www.nbcchicago.com/news/sports/Best-Olympic-Bodies-78237352.html

Some New Information!

Hey Everyone,
The following is a copy/paste from Phil Dalton's email sent out to the listserv, but I wanted to keep this blog updated as well:

President: Phil Dalton
One of the founding officers of Cornell Barbell. Personal trainer at Cornell University. Served as Secretary of this club during its first year.
Role: Plan, manage, and lead meetings, events, fundraisers, and general club activities. Communicate with the University on behalf of the club. Make executive decisions when necessary. 

Vice President: Matt Clardy
Previously served as Treasurer of Cornell Barbell, where he helped receive funding for the trip to the Arnold Classic. Holds leadership positions within his fraternity.
Role: Support the President in managing the club. Assist in leading activities. As an active fraternity brother, Matt can also communicate with the IFC for possible events and sponsorship.

Treasurer: Brian Amato
An AEM major, with an upcoming internship at the Federal Reserve. He will use these skills as our new Treasurer, until he graduates in the fall. I reached out to Ari Rubin, who was also interested in a position, and we would ideally have Ari assist Brian in the Fall, then assume the position of Treasurer in the Spring.
Role: Organize funding for events, fundraising activities, and budget. Communicate with the SAO to receive funding. Keep track of receipts and cash disbursements. 

Secretary: Josh Burt
A physics major and dedicated bodybuilder, Josh is currently preparing for a contest.
Role: Manage paperwork, forms, and waivers. Keep track of attendance. Update member list. Take detailed notes during each meeting, and send them out to the club via email.

Director of Recruitment: Masrai Rolle
He currently has a number of leadership positions, along with the experience of helping with a Senate campaign.
Role: Lead and organize recruitment efforts, including but not limited to: securing a spot at the club fair, chalking throughout campus, placing ads in the Cornell Daily Sun, placing posters in high-traffic locations, and speaking with others and encouraging them to join the club. Lead our digital presence - website/blog/facebook/twitter, etc.

Recruitment Officer: Rob Kautzmann
Has had leadership experience in the past, and can often be seen helping people learn the Olympic lifts at Teagle.
Role: Work with the Director of Recruitment in completing the above tasks.

Recruitment Officer: Kasia Jandura-Cessna
Passionate about fitness and health. Experience with social/communication initiatives.
Role: Work with the Director of Recruitment in completing the above tasks.

*EDIT: Presentation Coordinator:
Renan (a nutritional science major, dieting for his first bodybuilding show) has been expressing a great deal of interest in the past few months about helping with presentations for Cornell Barbell.

So, I have decided to make him Presentation Coordinator, effective immediately. His responsibilities will include helping plan the educational presentations for our meetings, along with some of the presentations/workshops we have with special events. He will work with us to help lead group discussion and plan a thorough presentation schedule for the upcoming year.  Renan is really passionate about contributing in this manner, and I know he will dedicate a lot of time and effort to this component of the club.

Based on the ideas and input from today's meeting, here is a (very) tentative timeline for the future. Keep in mind that this is subject to change:

April, 2012: photoshoot, design apparel, order Cornell Barbell wristbands for promotion during Slope Day, apply for spot at Fall club fair
May, 2012: Slope Day morning lift, final official meeting(s)
Summer, 2012: Stay in touch regarding plans for the upcoming year, begin to contact officials at Cornell for funding/permission for activities
Fall, 2012: First official meetings of the new school year. Order more apparel. Begin promotion efforts. Receive funding. Club fest. Plan and implement bench-press competition/combine. Bi/tri-monthly meetings. Workshops, seminars, and presentations. Gym-takeovers.
Spring, 2013: Fundraising event for some type of muscular disease, continue with promotion, meetings, and take-overs. Training video series. Photoshoot. Plan for the Arnold Classic. Attend Arnold Classic. Elections and planning for the next year.

Here are all of the ideas that were discussed today. They all sound like great ideas and I will work my hardest to make them a reality:

·         info sessions/workshops/seminars/presentations

·         club dinners, get-togethers

·         Cornell Barbell pamphlet, workout/nutrition guide

·         bench press competition/combine

·         Arnold Classic/NY Pro

·         Ads in Cornell Daily Sun

·         Training/Nutrition column in Cornell Daily Sun

·         Lifting competitions, 1RM events

·         Gym take-overs

·         Photoshoot

·         Videoshoot

·         Fundraising for muscular diseases such as ALS

·         Seminars from pros

·         Contact with/events with new gym in mall

·         Wrist bands for Slope Day promotions

·         Members who want to enter contests - encourage and sponser (Josh, Andrew)

·         Raise money/lobby Cornell for more equipment

·         Apparel - small tees for girls, racerback tank tops for girls, windbreakers, more t-shirts, hoodies

·         Weekly/on-going events

·         More online/social media presence - combine blog with website

·         Club fest

·         chalking

·         presentation every meeting to draw attendance 

·         every other week meeting in regular time/room (5-6 every other wed)

Update - Arnold Classic

Hey everyone, thanks for coming out to last nights meeting. There was a pretty big showing and it was great seeing some new faces.

We discussed a few things:

• Arnold Classic - You have one week from today to sign up for the trip. Email cornellbarbell@gmail.com with the following info:
• Name
• NetID
• Year (2012, 2014, etc)
• Can you provide a car/drive? If yes, what kind of car?
• New leadership positions - We need new leadership and will be holding elections in March or April. Email cornellbarbell@gmail.com if you have any interest in the following positions. Include the Following information
• Name
• Year
• Positions you are interested in
• Why would you be good at these/why do you want them? About a paragraph would suffice

Positions include (and current officers are)

• President - Justin Steimle
• Vice President - Jim Scheller
• Secretary - Phil Dalton
• Recruitment - Stephen Love
• Treasurer - Matt Clardy
• Apparel - what do you want to see next?
• ladies, send a design to cornellbarbell@gmail.com. customink.com is a great and easy way to do this. I have attached a jpeg of the clubs logos so you can use them while creating your artwork.
• polos? compression shirts?
• you can also request something we had before, and if we get enough requests, we'll do another order. Ill send out a full order form once we get some new suggestions/submissions.
• Preworkout nutrition and exercise selection
• Jim created a presentation about nutrition and exercise selection. I have attached it to this email for everyone's reference.
• It was a point of discussion for many club members throughout the meeting. I recommend continuing those discussions via the FB group.
• Club acitivies - what do you want?
• Gym takeover
• Weekly lift time? Fill out this doodle with times that you would like a weekly lift to be. Again, this will not be required, but will be aHIGHLY ENCOURAGED group lift at Teagle Down
• Seminars on - posing, competition prep, nutrition/supplementation, training, lifting programs
• Website - being made
• and in the process of writing this email I found out - WE GOT FUNDING FOR THE ARNOLD!

Keep working hard everyone, and Ill see you in the gym

-Justin