"Straight out of Liverpool"

[Primadonna Kool]

AACFNJdTKOc


You are now about to witness the strength of street Knowledge

Last time I was breaking it down, I broke it down so much the site crashed, and my thread was lost. I am guilty, the black man is guilty. I was breaking it down so much, I smashed it up. Its on the floor, its in a mess. I am back with Straight out of Liverpool telling you people how it is, there’s the theme tune, and on the decks I am the Grand Master. This is basically a thread, for general fitness/conditioning, Workouts, Nurtition and Supplementation. I am no Roy Jones Junior or Carl Lewis, but I am a person who is in shape, my workouts get tired before me.

I am Straight out of Liverpool this time, I an’t bad looking guy, its legal. This week I am going to break it down, on Protein and Carbs and Amino-acids. Just the same as last time, I think people should know the basics. Without these too key Nutrients, you will not be able to recovery from workouts, effieciant or perform in workouts, or basically feel good in everyday life. And some people I feel might not know exaclty what Amino-acids are, that’s about to change, the Bad Manz in the house.

Protein and Carbohydrates in breif, what they do.

Let me Break it down, this is something i wrote awhile back. Remember there are Complex and Simple Carbohydrates.

Simple carbohydrates: These are also called simple sugars. Simple sugars are found in refined sugars, like sweats, cakes. But you can get Natural Simple Sugars from Fruits, like Banana’s, Oranges etc

Complex carbohydrates: These are also called starches. Starches include grain products, like bread, pasta, and rice, oatmeal. Unrefined grains still contain these vitamins ([Only registered and activated users can see links]) and minerals ([Only registered and activated users can see links]), healthy essential Fatty Acids, Fiber, that will all know about by the end am finished with “Straight out of Liverpool”.

Complex Carbs are better before training. When athletes are “Carbo Loading” they are eating plenty of complex Carbs, foods like Potatoes, Pasta, Wholes Grains, and Vegetables. All you’re basically doing is stocking up your Glycogen stores.

But what about simple Carbs Mr kool?



Always remember that simple Carbs are fast acting, Fruits, Chocolate bars. That’s why immediately after training you should, have a banana, or some fruit even a chocolate bar. At commonwealth Games, 100m sprinter Dwain Chambers was eating a Mars bar in warm up area, after quarter final.


What happens when you reduce your Carbohydrate intake Mr Kool?

.

When you reduce your carbohydrate, your body will start to use up glycogen stores, when they have gone your f*ucked. Have you ever been training and you feel light headed, that’s blood sugar that’s what happens when blood sugar goes too low, you have got to know when to use Simple Carbs. This is the type of stuff you have to know Dailey programmed into my head. You should, make sure you drink an energy drink with Glucose in it, electrolyte when you get light headed during training. Blood sugar rises, when you eat Simple Carbs.

So when you reduce your Carbohydrates Complex/Simple, stop listening to the people that don’t understand the importance of Carbs. Carbohydrates are Cell Volumizing just like Creatine.

But what is actually happening?

Low glycogen stores forces your body to switch using more body fat for energy and begin breaking down amino acids from proteins to fuel for energy. Using fats and amino acids this way is bad for athletes, you won’t be in a catabolic state but are going to right way about it. Because Protein and Amino-acids the building blocks of protein objectives are to repair muscles and cells, they will be getting used for energy, and that’s not there primary function. Instead of using Carbohydrates as energy, which is converted to Glycogen muscle main energy. Your immune defenses will be f*ucked aswell. Understand that Protein is there to repair, they are like BRICKS, and Carbohydrates are like the big fat builder the bricky, Laying the Brick all day long, the house is getting built, the muscle. Protein = Brick
Carbs = Builder

So immediately after training, simple Carbs with Protein gets to your muscles fast ,with your Main Meal when you go home, plenty of Complex Carbs, Protein, and Vitamins and minerals.

[Primadonna Kool]

Part 1 Amino-acids

This is just basically something to read, so you know what Amino-acids are briefly and what they do. Me I am not a big supplement head, I have a good diet, Protein, Carbs, Vitamins, drink Green Tea/lemon grass which I will explain to you guys another time.

Amino acids are the building blocks of protein, and muscle tissue, there are 23 Amino acids.. When you eat some chicken for example, your body will break down the protein into Amino-acids. Each amino - acid has a specific job in the human body. From building muscles, ligaments, tendons, to supporting the immune system, to Brain function. The reason why there are Amino-acids supplements is because for athletes, the quicker you get these Amino-acids in you system after training, also with Carbs to restore muscle glycogen. You will be improving recovery time and keeping you body in an anabolic state. This means, that it will keep your body in an environment to build and repair. That’s what you want as an athlete, because when you train all you are doing is damaging your muscles. Training is a damaging process, where micro tears appear in your muscles. Then after training, you repair and regenerate and come back stronger. There are also a group of Amino-acids call Branch Chain Amino-acids, which I will talk about in later “Break downs” today I am just setting the scene, taking a new fresh and clean approach. There are 100’s of Amino-acids, but these are the Amino-acids relevant to us athletes, some steroids are chains of 200 Amino-acids put together, but I am getting to deep here.

The 23 Amino-acids

L-Carnitine
L – ornithine
Taurine

Essential Amino-acids

Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Tryptophan
Valine
Threonine

Non Essential Amino-acids

Alanine
Arginine
Aspartic Acid
Cysteine
Cystine
Glutamic Acid
Glutamine
Glycine
Proline
Serine
Tyrosine


"But you must feed your body the correct fuel to build and repair" and this is where Amino-acids will come into play. With Carbohydrates and Vitamins and minerals, never forget the importance of Carbohydrates.


Amino acids supplements in brief.

L-cartinine



Collin Jackson Olympic sprinter, and former 110m Hurdlers world record Holder, 4 times European Champion, 3 times World Champion, used L-cartinine as one of his loyal supplements.

In the Body it is responsible for the transport of fatty acids “Fat” into the mitochondria (the Cell's powerhouses) where they are used to produce the energy, and be used as energy. This supplement will benefit athletes or people wanting to get lean and mean, and its safer alternative, instead of taking all these fat burning pills, which usually contain Caffeine and ephedrine which are stimulants infact ephedrine Is Ban by “IOC”, Nervous system stimulants. That’s why when you drink too much coffee, you have the shakes, plus these Fat burning pills, can dehydrate you and this is not good for athlete’s.

Full Amino-acid supplement, contain Essential Amino-acids and Non Essential Amino-acids.

For example.

[Only registered and activated users can see links]

[Smith]

:good

[RDJ]

I just had a breakdown.

[Lostmykeys]

Thank God.

[Andre]

I just had a breakdown.


:rofl

[Relentless]

l-carnitine tastes like shit, is there anyway i can make it taste better?

[RDJ]

Great avatar relentless :lol:

[Primadonna Kool]

l-carnitine tastes like shit, is there anyway i can make it taste better?

Take it in capsule form.

[Dennis]

Good posts Kool.:good

Give us a proper warning the next time you're about to break it down, you almost killed RDJ.

[Primadonna Kool]

Good posts Kool.:good

Give us a proper warning the next time you're about to break it down, you almost killed RDJ.

Thanks

I think it is good, that some people like us want to help. And add to eastsideboxing, that's what this is all about.

I will have updates every 1- 2 weeks. Its not really a ask me a question thread. I put the article/information up, people will read it, and hopefully take something positive away from it.

[QuestionKid7]

Awsome post!

[Relentless]

mr kool when are you going to break down conditioning, and what do you think of mixing oats with protein shakes?

[Primadonna Kool]

mr kool when are you going to break down conditioning, and what do you think of mixing oats with protein shakes?

Alright, next week Conditioning will be the Main topic. And i already told you about Oats with Protien through PM. Oats are complex Carbs and Protein, with fatty acids and Minerals "help recovery", its really good stuff etc. By Mixing it with Protein you are creating a good recovery drink, because you have your Complex Carbs and Protien.

Oats is really good stuff.

[Smith]

At training, gaffer always goes on about rolled oats! What the fuck is that?

[Rakim]

I am Straight out of Liverpool this time, I an’t bad looking guy, its legal.[/COLOR]



I was going to read the article until I saw that.

[Primadonna Kool]

I was going to read the article until I saw that.

I am straight out of Liverpool. If people don't want to read it. Its very simple, just don't read.

[Rakim]

I am straight out of Liverpool. If people don't want to read it. Its very simple, just don't read.



Deal.

[Relentless]

mr kool tell me about taurine i got some of that stuff lying around.

[younghypnotiq]

mr kool good post :good

[Primadonna Kool]

mr kool tell me about taurine i got some of that stuff lying around.

Taurine is used in energy drinks like redbull, which contain stimulants like Caffeine for example. In brief Taurine can help in recovery of the Central nervous system. When you train, for example lifting weight this is high intensity exercise, sprinting etc. There is allot of stress on the Central Nervous system, which is like your engines car battery. So Taurine on it’s own isn’t going to work you wonders, but maybe you can add it too a recovery drink for after training, because it can add to recovery and help the "central Nervous system regenerate.

I will anser questions when I can, but not all the time.

[El Puma]

MR KOOL, break it down for us what the benifits and disadvantages of a ephedrine/caffiene stack would be sport performance wise.

[Relentless]

el puma you're back!

[El Puma]

el puma you're back!:good :good :good Whats up bro!:thumbsup

Finally...El Puma has COME back to ESB!

[amy]

:good :good :good Whats up bro!:thumbsup

Finally...El Puma has COME back to ESB!

crap.

[Primadonna Kool]

=ws-QQC8D3dU



El Puma ,Obviously with a stimulant, they are taken before intense workouts. Caffeine/ ephedrine is a central nervous system stimulants, longer endurance, faster times, less exertion, less fatigue, and more rapid recovery between sets, that’s what they do.

Reactions will be faster, plus mental concentration everything is amplified and you get that feeling of receiving information at 100 miles hour “you are amped also mentally stimulated”, when you are doing high intensity exercise like sprinting, or weight training it’s the Central Nervous system that is working every hard like car battery, by taking stimulants you are electrifying amping your system up. That’s why I think it is better if you are taking this kind of supplement, only to take it on High intensity days. Your muscles have Motor Neurons and pathways, and by taking stimulants it improves the speed it which signals are shot down these pathways like electricity. Also these type of stimulants are very beneficial if you want to get lean and mean, most fat burners are basically stimulants, Caffeine and Edphrine are in most fat burners. Because simply it speeds up your metabolism, just by taking it. And by training, you will get a double impact. Because training increasing your metabolism, especially high intensity training like sprinting 200m/400m sprint training, weight training.

Well Caffeine is a diuretic, that’s why its important to drink plenty of water. I wouldn’t supplement with this stack everyday, only on the most intense training days. Because if you are taking these stimulants every day, they will have less affect on your body.

The disadvantages, well you might become dependant on it. Also you can have a come down of these type of supplements, that’s why you should not take them every day. Only on High intensity days.

[El Puma]

Much appreciated MR COOL.

[Primadonna Kool]

Weight Training/conditioning

People in the boxing world, seem to be a little confused, and uneducated with the concept of Weight Training and how it will applies to boxing. There are many myths, miss-informed statements that I have heard. All from people who basically..........

“Talk a load of sh*t”

I am just going to briefly talk about how I incorporate weight training and heavy weights into my conditioning.

Myself I try to get the boxing gym 2 times aweek, and when the boxing season starts, that number will change to 3 times week.But the question is, what else do I do with my other training days.

Do I go on pointless 6miles runs, like I have a Duracell battery stuck up my ass ? NO

I build explosiveness, strength endurance, Maximum Strength, speed, and I condition my body, I build tremendous fitness at high intensity.

In part 1 of this subject, I will be talking about how specifically I condition my body physically and psychologically.

Conditioning/Weights/strength endurance.

This is combination of circuit/interval training. You will be going back and forth jumping between your weight training exercises and one cardio exercise for the duration of the workout. Your recovery period for weights will be your cardio - exercise and your rest period for cardio - exercise will be your weights exercise.

· You will be doing some sort of physical activity for your entire workout without any break! This is not for pussys, its for athlete’s who can push beyond the limit through the pain barrier.

This way of training is very Effective on conditioning:

1. Your body burns calories continuously during the workout.

2. It utilizes resistance training/weight training and cardio training. And you get all the benefits of both training exercises in one workout.

3. By forcing your body to work like this, you dramatically increase your metabolism leading to increased fat burning long after the workout.

You will still be using heavy weights in your weight training, keeping the strength element and working on strength endurance. In a boxing match, in the amateurs you can be in that ring, for up to 4 2min rounds.

[Primadonna Kool]

How to carry out this training session.

It is best to use Free weights, because they are very versatile and can be used to perform many different exercises, in an open space.

For example, I would walk in the gym grab 2 35kg Dumbbells. And with these 2 dumbbells, I am going to create 6 exercises.

1.Hammer Curls

2.Bench-Press

3.Lunges

4.Row

5.Military Press

6.Lunges

I will do15-20 reps on each Weight Exercise. But in-between each weight exercise, i will grab a Skipping Rope. Yes a skipping Rope, and I will do 45 seconds of skipping. If you can skip like Floyd Mayweather, skip like Mayweather. Every boxer should know how to skip, it trains co-ordination and rhythm, and is a general fitness exercise. Remember I am not going easy on myself, the key is to lift heavy weights. I do not go to my gym, to lift sugar bags, I don’t go to look at women, and I never wear baggy T-shirts. People will know and understand I am in immense condition. This is a conditioning circuit, this is one way incorporating heavy weights into my/your workouts. The other training method I have with Weights is “Maximum Strength”, which I will explain in Part 2.

[Primadonna Kool]

So a recap

Six different Weight exercises, with free weights. 15-20 reps on each exercise. And in-between each weight exercise 45sec of Speed Rope. I will complete this circuit, 6 times with No Break!

Is it going to hurt?Yes

Do I give a sh*t? No

It’s is meant to hurt.



1.Hammer Curls
2.Bench Press
3.Row
4.Lunges
5.Military Press
6.Lunges

This type of workout will improve muscular strength, and muscular Endurance. Being stronger for longer, which is pretty simple way of describing it. In a sport like boxing, where you are inside the ring for long periods of time. You want to be able to apply, every punch with power, you want to be able to be explosive on your feet. To avoid attacks, and set up your very own attacks. One of my best friends, who Is a keen amateur boxer describes boxing as.

“A violent game of tick”

And I described it as

“A violent Choreographed Dance”

James Brown, and Michael Jackson you could play one of their songs over Floyd Mayweather, and it would look like he is dancing to the music.

But back to my Conditioning Circuits.

Improves Vo2Max
Improves Strength
Improves Strength Endurance
Is ideal for weight loss and burning fat

Going on a 6 mile run, is nonspecific to boxing. A 6 mile low intensity run is using primarily the Aerobic energy system. And in boxing, most movements are all Anaerobic, this means that your muscles are working so hard. It has to start resysthisesing ATP, adenosine triphosdphate from the anaerobic energy system. The harder your muscles work, the more fast twitch muscle fibers you are using and recruiting. Because these Muscle fibers can generate more power, and work at a higher intensity. But unlike slow – twitch fibers they become fatigued in a short period of time. That’s why it’s important to train at high intensity, train your body to be explosive under fatigue. Build speed endurance, and strength endurance.

When you throw explosive combination, you are using Fast Twitch fibers.
Fast Twitch Fibers are Anaerobic
When you exploded into and out of position, these are all Anaerobic movements.

You want to train your body to sustain these movements throughout the whole fight. From the first bell, all the way until you hear that final bell. That is why going on long runs for your conditioning, is overrated and is basically pointless.

“Remember to train sports specific”

My conditioning circuits are an extremely demanding, because your will be training every major energy system in your body. Boxing is not just using one energy system, so that’s why it is important to train specific.

Here are the different energy systems, which i will explain in more detail so you fully understand them. I will go into more detail Part 2 of this subject, simply because I can.


The Aerobic Energy System

The aerobic energy system users proteins, fats and carbohydrate (glycogen) forresynthesising ATP. Working at low intensity, long steady runs, Skipping, are examples of exercise that may use the Aerobic energy system.


The Anaerobic (ATP-CP) Energy System

Adenosine Triphosphate (ATP) stores in the muscle last for approximately 2 seconds andthen is resynthesis of ATP from Creatine/Phosphate (CP) will continue until CP stores are depleted, approximately 4 to 5 seconds. This gives us around 5 to 7seconds of ATP production.

The Anaerobic Lactate (Glycolytic) System

Once the CP stores are depleted the body resorts to stored glucose for ATP. The breakdown of glucose or glycogen in anaerobic conditions results in the production of lactate and hydrogen ions.

Once your Heart is above 80%, you are now training your Vo2 max. After one set of this conditioning circuit, your heart rate will be in that region.

Then you have to lift some heavyweights, which is primarily using fast twitch fibers, which are Anaerobic remember.

This is truly is conditioning for the serious athlete.

[Primadonna Kool]

:lol: I am not going to write in blue anymore, i feel hypnotized after reading all of that, my head feels strange.

This blue is better.

[Relentless]

oh shit!! you shoulda gave a warning, you almost made me climax..... i mean break down.

[Primadonna Kool]

QQwVXuEKnNU



Feel the vibration

[cardstars]

I have a question: I have extremely long legs and so I am not very quick on my feet (good on endurance, but not explosiveness on my feet). My doctor recommends I stay away from squats and deadlifts because of previous problems so would my next best bet to train better explosiveness on my feet be sprinting?

[Nawfal]

some of this is plain wrong

some good info there tho

[Lostmykeys]

Good stuff MR KOOL though you kinda lost me on the second part with the big words. But I'll just ignore that part.

[The Whaler]

QQwVXuEKnNU



Feel the vibration

:rofl

MR. KOOL's the shit. :happy

[Primadonna Kool]

B6YOq2xn3k4


I haven’t looked in these forums for some time, but i looked today. And i saw that "Straight out of Liverpool" is still in affect, still a sticky. To be honest i can't really be bothered with the articles anymore, that was short lived. I mean if you want some serious advice, see a doctor.

But i am back, and straight Liverpool, is about to head in different direction, it is redemption, no question.

Straight Out of Liverpool, is now going to become the official Journal, and documentation, of this man.

"It has been done before on Eastside, but you got to ask yourself the question, has it been done buy me"

The answer is No, point blank.

No black man has ever did it on eastside, like i am about to do.

Totally different level i am coming at you people, we all have different ambitions, your going to follow me attempt mine, if i fail it won't be the first time.

"But if i am still alive, how can i fail"

Boxing, well its been some time in making, that promised myself that i would step into the ring to fight as a amateur, i have been on and off for about 1 year. For most of my life i have been a keen athlete, in the sport of track and field. I sustained a injury and lost interests, last year, after a long hard battle. I was reduced to, turning up to competitions without no training and competing just for the fun of it.

"Disrespecting myself, in life other people may disrespect you, but never disrespect yourself"

Today i am going down the track to have a track training session, with a new group, which potentially could take over Merseyside.

More to come, this is Hustlers Ambition, i am a nobody, i am just unorganized, undedicated student, i am potential that may never be relized.

"I was 21 years old this year, big year. And i was sitting in the pub with one of my mates not long after my birthday"

We have been friends since Nursery, i turned and asked him the question.

"When you where younger, did you envision your life being like this at are age"

He said no, and kind of looked sad.

"I said me neither"

Since then i have been thinking about life in generally.

And i am not happy, when i was a young kid. I would always stand up in class, and say i want to be Olympic Champion. That may never happen, but i got to strive to be the best i can be, like i used too when i was younger.

"That same young me as kid, wouldn’t like how things have turned out"

So this is for The Kid.

[ThePlugInBabies]

To be honest i can't really be bothered with the articles anymore, that was short lived. I mean if you want some serious advice, see a doctor.

:rofl :lol:

[Primadonna Kool]

Part 1 of 2


Yeah man

First week back at Uni, first week back in general. I had a track training session last night, with newly formed athletics training group unattached. Workout was just a grass workout, purely conditioning. I did suffer during the training session, and was unable to complete all the reps, "objective was failed". You see physically, I never look out of shape, but performance wise Aerobically, Anaerobically I am not in condition. And its simple maths, a well conditioned me = a lot of dead mother fuckers.

It’s a different kind of pain on the track, and psychologically and physical. You cannot escape the pain of the track, but in boxing you can avoid getting hit, potentially escape the pain.

You cannot avoid the pain of back to back 200’s lactate tolerance training session. But overtime you will be able to injure that pain, almost disrespect it, and reach of level which I call “Machine”. I level of psychological strength and physical conditioning, the body becomes machine.

In my life time, i have only ever known 4 machines, from my track and field athletic days.

"I was one of them!" i was once a machine, when i was cut, i didn’t bleed"

My coach once suggested, me and my training partner Jay, should undergo a DNA TEST.

"To test if we where still human"

"I am still part machine, i still show signs in everyday life"

And ever since then i have longed to return back to this status/level, i still have nightmares, and i wake up in pain, my body in this human state, is damaged off the micro trauma my muscle and cells, sustained during them times when i was machine.

"When i was bad"


But there is only one way “High Intensity Aerobic/Anaerobic workouts”. Last time I was in the boxing gym, I almost laughed when I was skipping.

“It’s for girls, its looks good, but let’s be real about it, it’s not hardcore”

It’s good for co-ordination mainly, and just generally Aerobic fitness.

Nothing phases me with boxing conditioning wise, what’s more important for me personally as athlete is the technically stand point, sparring, busting people up. You have to take the natural instinct outside the ring in fight situation, and convert that into the ring, with technique, and composure etc

Yesterday I also done a conditioning circuit with push up handles, I wear I back pack on my back, and put some Weights Plates in it, 2 x 15kg = 30kg back pack. And that’s how I do my push ups. Hits the core muscle real hard, which are very important for all athletes.
Russian twist, with weights.
Curling Bar
Burpee Jumps

Next week, I will return to the boxing gym. You see you have to pay subs, its only £2. Oh well I am feeling kind of generous, I might take a £20 note down, throw the money about like Floyd Mayweather. Pay 10 weeks worth of subs off. Because this will give the extra incentive, to get in there and learn, possible kick some ass.

People asking me on myspace, when I am coming back, I am coming back don’t worry about it.

Part 2 " 2 Machines reunite, coming soon"

[Relentless]

Part 1 of 2


Yeah man

First week back at Uni, first week back in general. I had a track training session last night, with newly formed athletics training group unattached. Workout was just a grass workout, purely conditioning. I did suffer during the training session, and was unable to complete all the reps, "objective was failed". You see physically, I never look out of shape, but performance wise Aerobically, Anaerobically I am not in condition. And its simple maths, a well conditioned me = a lot of dead mother fuckers.

It’s a different kind of pain on the track, and psychologically and physical. You cannot escape the pain of the track, but in boxing you can avoid getting hit, potentially escape the pain.

You cannot avoid the pain of back to back 200’s lactate tolerance training session. But overtime you will be able to injure that pain, almost disrespect it, and reach of level which I call “Machine”. I level of psychological strength and physical conditioning, the body becomes machine.

In my life time, i have only ever known 4 machines, from my track and field athletic days.

"I was one of them!" i was once a machine, when i was cut, i didn’t bleed"

My coach once suggested, me and my training partner Jay, should undergo a DNA TEST.

"To test if we where still human"

"I am still part machine, i still show signs in everyday life"

And ever since then i have longed to return back to this status/level, i still have nightmares, and i wake up in pain, my body in this human state, is damaged off the micro trauma my muscle and cells, sustained during them times when i was machine.

"When i was bad"


But there is only one way “High Intensity Aerobic/Anaerobic workouts”. Last time I was in the boxing gym, I almost laughed when I was skipping.

“It’s for girls, its looks good, but let’s be real about it, it’s not hardcore”

It’s good for co-ordination mainly, and just generally Aerobic fitness.

Nothing phases me with boxing conditioning wise, what’s more important for me personally as athlete is the technically stand point, sparring, busting people up. You have to take the natural instinct outside the ring in fight situation, and convert that into the ring, with technique, and composure etc

Yesterday I also done a conditioning circuit with push up handles, I wear I back pack on my back, and put some Weights Plates in it, 2 x 15kg = 30kg back pack. And that’s how I do my push ups. Hits the core muscle real hard, which are very important for all athletes.
Russian twist, with weights.
Curling Bar
Burpee Jumps

Next week, I will return to the boxing gym. You see you have to pay subs, its only £2. Oh well I am feeling kind of generous, I might take a £20 note down, throw the money about like Floyd Mayweather. Pay 10 weeks worth of subs off. Because this will give the extra incentive, to get in there and learn, possible kick some ass.

People asking me on myspace, when I am coming back, I am coming back don’t worry about it.

Part 2 " 2 Machines reunite, coming soon"




He's back and he's black!!

a well conditioned him = a baaaaad mofo'

[The Whaler]

In the immortal words of Wesley Snipes, "ALWAYS BET ON BLACK!"

[Only registered and activated users can see links]

The wisdom of Wesley.

[Primadonna Kool]

[Only registered and activated users can see links]

Part 2

The "Original Machine"/ 2 Machines reunite


Tuesday 0600 hours, destination the track, the year was 2004.

As i sit here now, i can say that almost 3 years ago, i discovered that Man could become Machine.

I distinctly remember that day, i witnessed a Man mutate, change, into a Machine before my eye's.

His name was Craig "The Original Machine", a 1500m/800m track athlete. That particular day i was sitting out the training session and just watching, observing my fellow training partners training, putting there mind and bodies through pain, i like to call it positive pain.

It was a cold, icy, winters night. It was Dark outside, but some bad fuckers train in the dark, some bad fuckers like me used to train in night every fucking week.


Yes so i was observing Craig doing, 1500m reps. He was knocking out about 4.1xx/4.20, if i can remember the recovery between reps it was 5-8mins, aprox.

"But as i stood there in my Nike Air Max, Hoody, and New York wooly hat, and i was wearing leather gloves, something was different in the Air that night"

"As i stood there next to my Coach, i noticed something different about Craig that night also, something very bad"

On the 6th rep, he was crying, and after he finished he fell to the fall, and was crying like a little girl. He was in pain, he said that the Icy Air was hurting his lungs.

I thought that was it, this man cannot go on, psychologically he was broken down, he was crying tears.

But as my Coach went over to help him up off the ground.

Craig stood up, and just stood there on the starting line. And i looked at his face, this time it was angry. No other emotions where evident.

"The coach shouted, 1 min, signally the time remaining on recovery"

In that 1 min, in that 60seconds remaining. Before my eye's i saw a Man become machine, no longer human.

"He was in pain, but something inside was disrespecting that pain"

That last rep, Craig set the fastest time he had recorded all night.

I pointed at him, and said to my coach.

That man is a machine.

And there it was, the first Machine Born, it happened that night. At that track, in are small but fearsome training group.

Little did we know, that over the course of the next Year, 3 more Machines would be born, objective's to terminate whatever in there path.


I was the youngest of all Machines.

How and why it happened, i still don't know the full truth.

Can i, can we return, Can i become Machine again. That’s what we are going to find out.

"Will i die in the process? Maybe

3 years Later, out of the 4 machines, None remain. None of us train together no more since we moved training destination, ones a Lawyer, One's in the Navy. Injuries, Motivation, maybe we weren’t ready, that’s why we all broke down. The rise and fall of the machines there is still allot more to undercover, still many more questions. And now resurrection if it happens.

War is Imminent, humans attempts to stop us will be futile, with their primitive skills there as good as dead.

"2 of us, remained part Machine for some unknown reason"

I was one of them 2, and we reunited the other night, at the track.

Part 3 "2 Machines reunite"

[Relentless]

Part 2

The "Original Machine"/ 2 Machines reunite


Tuesday 0600 hours, destination the track, the year was 2004.

As i sit here now, i can say that almost 3 years ago, i discovered that Man could become Machine.

I distinctly remember that day, i witnessed a Man mutate, change, into a Machine before my eye's.

His name was Craig "The Original Machine", a 1500m/800m track athlete. That particular day i was sitting out the training session and just watching, observing my fellow training partners training, putting there mind and bodies through pain, i like to call it positive pain.

It was a cold, icy, winters night. It was Dark outside, but some bad fuckers train in the dark, some bad fuckers like me used to train in night every fucking week.


Yes so i was observing Craig doing, 1500m reps. He was knocking out about 4.1xx/4.20, if i can remember the recovery between reps it was 5-8mins, aprox.

"But as i stood there in my Nike Air Max, Hoody, and New York wooly hat, and i was wearing leather gloves, something was different in the Air that night"

"As i stood there next to my Coach, i noticed something different about Craig that night also, something very bad"

On the 6th rep, he was crying, and after he finished he fell to the fall, and was crying like a little girl. He was in pain, he said that the Icy Air was hurting his lungs.

I thought that was it, this man cannot go on, psychologically he was broken down, he was crying tears.

But as my Coach went over to help him up off the ground.

Craig stood up, and just stood there on the starting line. And i looked at his face, this time it was angry. No other emotions where evident.

"The coach shouted, 1 min, signally the time remaining on recovery"

In that 1 min, in that 60seconds remaining. Before my eye's i saw a Man become machine, no longer human.

"He was in pain, but something inside was disrespecting that pain"

That last rep, Craig set the fastest time he had recorded all night.

I pointed at him, and said to my coach.

That man is a machine.

And there it was, the first Machine Born, it happened that night. At that track, in are small but fearsome training group.

Little did we know, that over the course of the next Year, 3 more Machines would be born, objective's to terminate whatever in there path.


I was the youngest of all Machines.

How and why it happened, i still don't know the full truth.

Can i, can we return, Can i become Machine again. That’s what we are going to find out.

"Will i die in the process? Maybe

3 years Later, out of the 4 machines, None remain. None of us train together no more since we moved training destination, ones a Lawyer, One's in the Navy. Injuries, Motivation, maybe we weren’t ready, that’s why we all broke down. The rise and fall of the machines there is still allot more to undercover, still many more questions. And now resurrection if it happens.

War is Imminent, humans attempts to stop us will be futile, with their primitive skills there as good as dead.

"2 of us, remained part Machine for some unknown reason"

I was one of them 2, and we reunited the other night, at the track.

Part 3 "2 Machines reunite"


woah!! that was actually a good story!

[Primadonna Kool]

So 3 years ago, i discovered that Man could become Machine. It was 2004 and we still had a hard winters training left, until the season started in early March 2005.

I was always a athlete that like to talk the talk, but i admit i was lazy back then. I was too concerned with looking good, i would miss reps in training, if i thought i couldn’t win that pacturclar rep.

That all came to ahead not long after the Original Machine was born, Craig confronted me at the start of a training session not long after that.

"And was telling me to try harder, we had a heated argument, i actually thought about hitting Craig "The Original Machine, because of some of the things he said where taking to far"

But i was inspired anyway, by this mans inspiration. You see i was young, the youngest out of all 4 Machines.

Craig "The Original Machine" would be shorted lived, because he entered into the Navy, but i would always remember the words of wisdom, and kick ass attitude this crude, violent man had. He was like the white Mike Tyson, a very gentle voice aswell, but always fighting. He even got kicked out the Navy for fighting, years back.

I was 18, and thought to myself, if am going to do anything any sport, give it 100%, if i feel pain, and i look bad.

"So fucking what"

So in the wind, rain, snow, cold ice, whatever weather i would train, with that atitude. I would always wear black leather gloves, and a Black New York wooly hat.

"That’s a sign of a bad man"

3 more Machines would be born after "The Original" Machine enter into the Navy.

First there was Jay T, a totally different kind of machine. He was a 400m/800m/1500 track athlete. He was once ranked in the Top 5 in the UK, when he was U15. But for some unknown reason, he retired and disappeared for years away from the sport. Only to return, 5 years later.

At the same track, "The Original Machine" was born. The first time i saw Jay T, he was just standing on the track, holding a bottle of volvic water.

"No expression on his face"

He didn’t tell anybody specifically why he returned, he just said he wanted to train again, and boy oh boy could he train.

Next was Big Patrick, and believe me he was big. He was another 800m athlete, nothing but brute strength got this man around the track.

And then there was me, the youngest of all 4. With the widest range of events, 100m, 200m, 400m, Long Jump, Triple Jump, high Jump. Like i said before a well conditioned me, anybody else who would challenged me as a youngster.

"Had a very bad day"

I have always been quite arrogant, and can get very jealous. This is what created a fearsome training rivalry between me and Jay T. Because he was notoriously known for his past achievements, plus people recognize him as the best athlete in are training group.

"I totally disagreed with this"

I would call him out to a 400m race, when we would train together, after finishing reps. I would taut him, and say

"Is that all you got"

But most of the time i was just playing mind games, because i was in immense pain. I used to always lie on the floor during recovery between sets in training sessions. This all changed with the introduction of the Machines, i never liked showing weakness ever again.


"So i would stand up, with my hands on my hips, always wearing leather gloves in the winter.

The purpose of winter training in track and field athletics, is to build strength/endurance, build the foundation, for the whole season.

And there's only one way to build that, and your going to feel pain, bad mothers fuckers train in the night. And still walk home on the streets, that’s what i used to do.

As the season started i ran a PB, in every single race. Constantly getting better, it was my first year at doing 400m. And i was consistent at running 53.xx.

Around came the Merseyside Championships, and i reached 2 track finals. In the 400m and the 200m, i also got Bronze Medal in the 200m.

It was the same story for all the machines, same path of destruction.

After the Merseyside Championship, are group decided to have a 7 week training block, and just purely concentrate on training. Building speed endurance and sharpness, lower the volume, but increase the intensity.

This meant back to back 200's, one of the most feared training sessions for all track athletes. Building lactate tolerance, and speed endurance, aerobic and anaerobic fitness and a high intensity.

200m 90sec recovery 200m.

That’s One set. And we would do 3 sets. And you have 8mins recovery between sets.

4 weeks into this training block, it was apparent that Jay T, Big Patrick, and Myself had surpassed, what are coach thought was possible.

"This was the point where she suggest, we all had a DNA test, to see if we where still human"

The Key to doing back to back 200's is the intensity, you aim to run at 95% intensity. So this is near enough all out, if your pb for the 200m in a singe race is 22.

"Then you want to be hitting 23sec, which is incredible brutal"

Both energy systems, Aerobic and Anaerobic will be pushed to the max.

Are Coach adapted the training session to.

2 x 200m 60seconds recovery between reps.

5 mins between sets.

Total of 4 sets.

Which is totally unheard of, and i can't even think about myself sprinting intensity with such short recovery times.

"I used to think, i would have to put myself to hospital, just recover from training session"

"You are not meant to die on the track, and believe i did die in 2005, something happened during that 7 week height intensity training block"

I would question, weather Machines could become something else, can it be surpassed.

At the end of the 7 week training block, i was ready.

We all competed at a relay event, 4 x 400m relay. I was running the 3rd leg, Jay T was on the last Leg. Big Patrick was on the 2nd leg, he would pass the baton to me.

After we suffered on the first leg, we where way out of the race, weren’t in contention for the top 3 paces, where the big points are.

"This all changed when the baton came to me, all changed "The Black Terminator got the Baton"

And remember what i said before, a well conditioned me, equals a very bad day for everyone else. It's simple maths = alot of dead mother fuckers.

"It just happened to be that day, fuckers where going to die on that 3rd leg"

From 6th place, within the first 200m, i pulled are team back into contention. At the 200m mark, i was level with the 3rd place athlete.

"Down the back straight, i got parallel with him and then turned my head, and put my arms down at my sides"

"And i started talking to this guy, along the lines of your going to get your beat, and i was laughing too"

Then i sprinted away, and got us right behind the leader.

When i handed the baton to Jay T, i knew it was "Game Over", time to go home for the other athletes.

I had Curly hair back then, i took my top off after sprinting my 400m leg. And i was flexing my muscles, to my coach and whoever esle was looking. It was summer time, and we would all train with are tops off, even girls use to sit on the track steps and watch me train.

"But yes, We won the relay"

I got excited and was shouted, that "I did the damage on the 3rd leg"

I also approached the club manger, and said i will break the 100m, 200m, 400m long standing club records the next time i step on the track.

"All in the same day, that’s how confident i was"


To be continued....................................................

[Primadonna Kool]

I am drinking some Ginseng tea, just before i am about to train with a Machine. He is a boxer, he is a Rasta Man.

"We are just doing some roadwork/sprinting"

Should be good.

[Primadonna Kool]

test

[Primadonna Kool]

Rasta Man


Part 1/Part 2 in second post, because for some reason the site is being gay.



Yes i was training with my good friend tonight, lets just call him Rasta Man, he is part Jamaican, and has dreds like a Rasta. He is a amateur boxer, i think his record is 18 Wins 2 Losses. Tough guy, i am not talking ring toughness, am talking street mentality, Mike Tyson type toughness.

This time last year, Rasta Man was stabbed, by older lads around my age. Because these gangs used to hang around where he was studying one courses, and they would just be shouting insults, and threatening people. You see they weren’t even studying anything just, used to hang around in corridors etc

One day, Rasta Man was walking down the corridor. And somebody shouted

"OI YOU N**GER"

Big fucking mistake, he made a big fucking black mistake, that’s right Rasta Man.

Rasta Man stopped still in the corridor, you see he was walking to lesson, and he had his back turned. He stopped and slowly turned around.

A walked right up to the gang of lads, and said

"Which one of yous said that?

yeah so his training/roadwork is legendary, where i am from. He is never seen working out on the streets with anyone else, he is always alone.

Why?

Because simply nobody can cope with the intensity that this young man brings to the game.

I have been saying for some time, i would train with him. But always i would call it off.

Today that all change, i told you people. I used to wear leather gloves, and train in all weathers. I mean, i am bad man no question about that.

That’s why i am coming back, full tilt, there are allot of bad days ahead for people who are going to try and stop me. I am force of nature, i am no Carl Lewis or Roy Jones Junior. But i know what it takes to achieve, and i am not going to fucking write a 5 million word essay like cross training.

here’s my conclusion people

"Eat right, recover, and train fucking hard"

Simple As

none of them answered, but one guy started laughing.

Rasta Man, asked him to say it again

They all started laughing

Second fucking mistake of the day, usually you would get three, but Rasta Man is bad.

"One lad walked forward and said

"What are you going to do?

Rasta Man, launched a right hand and it was game over, landed him right out on the floor. Then got on top of him and beat the shit out of him, like something out of UFC.

"None of the other gang members would attempt to stop the fight"

Soon after that fight "after Rasta Man got black on these bicthes", he was attacked and stabbed on the way back to the train station.

This affected his boxing last year, he would of took some people out in the ABA'S, Lights Outs, game over.

[Max Molyneux]

This shit needs It's own book.

[Primadonna Kool]

test

[Primadonna Kool]

Part 2 coming soon, this site is not fucking working.

[Luigi1985]

edit

[Primadonna Kool]

Rasta Man, left me behind as a direact ploy. To make me work harder, push the energy systems beyond the limit.

It was a immense workout, and i am very happy with myself.

I said to Rasta Man, in two weeks, i will be hurting you. You will not be able to handle the intensity that i am about to bring to the game.

"He does not understand, that i used to be Machine"

I mean its not something, i go shouting about.

I don't want to get taken away by the army for research. I must say, i have heard stories.

"Machines being taken away, Machines with families and shit"

Primary Objectives for today were completed.

This training session will now be located on Mondays, Wednesdays, Fridays. That is their destination, and i will terminate and crack some more concrete.

At the end of the training session, i walked into the food store. Or whatever you call them, and i bought a pint of pure orange juice.

I was sweating and looked like a criminal, but i did'nt care.

Me and Rasta Man, and some guy who we know. Then just stood around outside talking, and i hydrated my phsyical systems.

Yes

"I am turning back into a machine, and like i said. Once that happens, allot bad days ahead for people who try stop me.

Thats it really, i have Uni tommorow in the morning.

Thank You

[TudorMiron]

You are funny.... I'm so great! I'm a machine!
After reading all this story's I'm wondering why you're not Olympic gold medalist... May be because you spend to much time writing.

[Primadonna Kool]

You are funny.... I'm so great! I'm a machine!
After reading all this story's I'm wondering why you're not Olympic gold medalist... May be because you spend to much time writing.

ZaxOX0TdQuY


I am not a Olympic Gold Medalist, because i am no Carl Lewis. I may have been Merseyside Medalist, but Olympic Gold medalist no. My ambitions do not involve Olympic Gold medals.

This is all about being the best i can be, giving 100% like i used to in the past.

I am no Carl Lewis, 9 Olympic Golds medals, 7 individual Olympic titles, former 100m world record holder, the greatest Long jumper of all-time, 2 times world Champion. Only man ever to defend his 100m olympic title.

No!

A great man.

[Max Molyneux]

But If you won an Olympic gold then you could be called Mr Kold Instead of Mr Kool.

[Primadonna Kool]

You know i am at age, where people tend to give up and let go. Of whatever they want to do, what ambitions they have got. People start getting jobs, maybe they are studying, maybe they have just became to fat with life. I am not talking about physically, i am talking about mentally.

That’s what happens to people, and then they look back in afew years time. And say, what if i just gave it 100%, do or die. Would i have achieve abit more, would i have aleast earned myself the respect to say yeah i gave it my best shot.

"Jay T has just recently left his job, saved money up, so he can live for training and give it more go, and he's older than me, its about being the best you can be"

And when your alone, training, or even on the streets doing roadwork, nothing but your heart beat and sweat as company.

"That’s what kind of thoughts go through my mind"

"I have been there done that, not trained talked my mouth off, still competed and underachieved"

That somes up my whole year last year, but i tell you now where boxing comes into it. Boxing is a sport for the street, its builds character in people without no character, makes a young boy into a man.

All them qualities.

That’s why last year, i walked back into the same boxing gym, off the same streets as John Conteh. And in the boxing gym where i trained when i was a young kid, for afew years.

I walked in, because if you want to build strength and character resolve and discipline it is the place to be, deal with afew demons on the bags, face your fears in the loneliest which is the ring.

"Get back what i used to have long time ago, that eye of the tiger, fearless approach to training competition etc"

"I don't play hide and seek, and i don't intend to"

And since last year, i have been on and off, in and out of the boxing gym. I shook the trainers hands, and told them i have come to fight.

Because if you go to compete in any sport, without no discipline or strength of character and your not giving it 100%.

"Your as good as dead, deadman walking"

There's people that live for training, Dailey Thompson Olympic decathlete champion used to train on Christmas day.

"This is what i mean by machines, they don't conform to society "

"That’s what i want back, and boxing at its rawest form will get me that back, and will have to step in the ring and fight to realize my total return.

"The total return, first i need to reach a immense level of conditioning, which i believe is 100% possible training with Rasta Man, combination of sprinting on the track, and boxing gym.

I mean, i don’t want people to think. That guys fit, his conditioning is great.

I want people to be inspired, like when i stood watching Craig the original machine, running 7 x 1500m in 4.1xx/4.2xx with 5 - 8mins recovery.

"Next time i go the doctors, he's going to be temped to put me under X- Ray. He is going to think my bones are armored plated, he will take a blood sample and find out blood does run through my veins.

Its serious, i am training everyday, for a degree in immense condition. I will apply all my knowledge, and dedication.

I am coming back, i got nowhere to go.

"I think its about time, i start training in my black leather gloves again"

[Primadonna Kool]

fle-zebSXNc


Training with Rasta Man again, late last night. I will talk about it more when i come back, i have to go out. Plus i think we need to alter are trainining routine, its too dangerous, which i will explain. I have improved i am getting there, but i will not be satisfied until i have over taken Rasta Man. I am Vain, very big Ego these are all the things that combinate and make me want to terminate the competition. The other day the first time back training with Rasta, Rasta Man was back pedalling and throwing combinations and yelling at me. To passes by on the street, i was in bad way.

You know i put alittle video up, you i like it.

Oh yeh i am going to start playing basketball again.

More when i come back.

[Primadonna Kool]

fle-zebSXNc


Training with Rasta Man again, late last night. I will talk about it more when i come back, i have to go out. Plus i think we need to alter are trainining routine, its too dangerous, which i will explain. I have improved i am getting there, but i will not be satisfied until i have over taken Rasta Man. I am Vain, very big Ego these are all the things that combinate and make me want to terminate the competition. The other day the first time back training with Rasta, Rasta Man was back pedalling and throwing combinations and yelling at me. To passes by on the street, i was in bad way.

You know i put alittle video up, you i like it.

Oh yeh i am going to start playing basketball again.

More when i come back.

Yes so continue from early on, i was training with Rasta Man again last night. As usual i was late, i was out all day and i remembered. Rasta Man training was Located on Wednesdays. They where located and they must be completed, do you understand. I was on my phone to him, walking through town, making a deal. After last night, i am i some kind mental fixation with becoming a machine again.

Jay T, you remember him. He is currently on a field project with University in Rome. He told me he would be training out their, on the harsh terrain. I gave him a text, the other day to see if he was back. But i don't think he touched down in Merseyside yet, i can sense his power level. But i would admit, that this man is in better condition than me at this present time. When i went down the other week to train with him on the track like old times. He was dominating athletes in are group, that had run sub - 2min 800m this year, he has been head to head dominating them in training, these are well conditioned athletes. Considering that he has been out of the game for as long i have, technically that should not be happening.

That should not happen.

He phoned me, and said he has no explanation. For example, if you have any experience in any sport, you learn your trade. You get educated while you are training, and you absorb information, and training times duration training sessions. I used to have a in built timing system, Mu hammed ALI said he used to have a Radar, i had the timing system.

You know what your capable of.

But its the athletes in any sport that know what their capable of, and then strive physical and mentally to go beyond that limit.

"There the great athletes"

You know, this an't fuCKing primary school. When i train, i don't to get marked down as satisfactory, i want straight A'S, or smiley faces all the fucking time.

That’s the mentally everyone should have, walk away from every training session, no questions left, no doubts in your mind, that you could of gave it more.

Last night, i improved upon last time. Which is positive, i give myself a straight A. My conditioning though is only about 40%, the reason why i am stressing this is because. Conditioning is every athletes foundation, if you do not have that foundation you will not progress.

"You will not get the best out of specific training"

I have power, i am very strong, but conditioning wise since i have lost the passion for track and pushing myself boxing.

"It has been lacking badly"

The last time i was at boxing, i was on the pads. And i had to keep taking a knee, my energy systems which suffering.

I never want to be seen, in that state again, truly is pathetic. People look at me, athletically i look good. But internally my conditioning systems, are not operating at 100%.

After i finished my session with Rasta Man, i asked him afew questions.

This my lives for training, and love people like that. I am obligated to the task each and every day.

I am skint, i don't get paid for afew weeks. But i have put £20 aside specifically for boxing subs, i want to walk back in the gym, one of the best conditioned. Thats 10 weeks worth of boxing subs.

"And then the specific training i can excel at even more"

I am person that rushes allot of things, when i strain my groin in 2005. I Carried on training and competed in pain, finally i was put on muscle relaxants and Ibuprofen, and was told by the doctor not for train for 6 weeks.

Never been the same since.

[Primadonna Kool]

X2R8cIF8bnA

But anyway, today was the scheduled roadwork with my main man Rasta Man, who is fighting next month aswell. Its Friday baby, but some fuckers train on Friday nights. I am skint anyway, nothing big happening this weekend, in work again. Make a appearance at the pub maybe, which i arranged through the week with afew mates. This journal at the moment is displaying 50% of how i train. 50% of how i train is only getting displayed in this journal at this present time.

The other 50%, is focusing on my strength/endurance.

I wear a back pack, i put 2 20kg weight plates in the back pack. Get down on the floor using my push up handles, and start doing repetitions.

"Always full ROM"

I Russian Twist with weight plates

Lunges, with dumbbells.

Its all conditioning, every time i train their is a conditioning element to it. I am not specifically training at the moment. If you understand how training regimes are created and implemented. First you build the base conditioning, then you get specific, specific training.

"I am in the process of building the base, the fucking foundation"

"I will make sure, that the foundation, can not be moved by anything or anyone, immense conditioning"

A 100m sprinter right for example, there are many things that go into that one athlete. Strength training, conditioning, flexibility, core stability, then we get the specific training.

"The sprinting on the track, the speed sessions"

Never think small, think big. I am thinking big, i am undertaking a big operation. And i am at the first stage, and i am going to hit every target, finish every session. Stay injury free, if that happens, i cannot fail. It is scientifically impossible for me to fail, everyday my body is regenerating micro tears repair, my body is a constant anabolic state.

"Just got to hit every target"

Yeah so i was with Rasta Man today, like i said he is fighting soon. So i cannot be hold this guy back, the man is ruthless. He does his workout, its up to me weather i want stick with him, today i kept the distance about 30-40m.

"Where i work, you get clients coming in for Personal Training, people always say build up gradually"

Here's where i go against the grain, listen right. Sport is what i do, its what studied in College, its what i study in University. Its what i read about on internet, its what i read about in books.

"Where i from, friends of mine, or people i know. Who have been training to go in the fire service, or army. Have came to me for me to train them, give them diets, information on supplements.

"But i didn’t train them, i trained with them"

You begin to question, begin to disagree.

Last week when i trained with Rasta Man, my first session. For the best part of 1 year, conditioning wise, i have not been training seriously, you have to take that into a account

If i went into this operation, with the approach of i will build myself up gradually. I would of ran one mile last week, aerobic fitness was terrible, i was hurting bad after 1 mile.

"But i didn’t complete 1 mile, if Rasta Man is doing 8 miles, i am doing 8 miles, with interval sprints. I am not fat, i am not 70 years old, i have no illness. I said to myself, i am doing fucking 8 miles.

"That’s no sport science, its sport Ego"

"Fuckers forget to write a book about that"

So i did it, i was dead after one, other people might have phoned for a ambulance. The human body gets damaged every day, and it rebuilds itself, it will adapt to the demands you put it under.

And i made a decision, to put my body under allot of demand. I have had worse back 2005 in my track and field days. I refuse to shy away, or back off from anything.

As long as you know how to recover, protein, complex carbs, Vitamins and minerals, i will recover, re-build and regenerate.

"I don't plan on a starving myself or creating a teenage fucking eating disorder like 90% of these boxers"

Today was good, a positive training session. The old boxing gym has closed and moved destination, which will open at the end of next week.

Next week, pretty much the same game plan as this week, hardcore training. I also go way for 4 days on a field project with my Uni, i will train there too.

"I will run mountains, i will take equipment with me"

Simple As.

[Rakim]

Next time i go the doctors, he's going to be temped to put me under X- Ray. He is going to think my bones are armored plated, he will take a blood sample and find out blood does run through my veins.






:rofl :rofl :rofl :rofl

[Mohak]

I am drinking some Ginseng tea, just before i am about to train with a Machine. He is a boxer, he is a Rasta Man.


Big fucking mistake, he made a big fucking black mistake, that’s right Rasta Man.


:rofl :rofl :rofl :rofl :rofl :rofl

MR KOOL is a fucking legend! :rofl :clap:

[anderslundgaard]

MR KOOL, we need updates. Please.

[Primadonna Kool]

Well i wasn’t going to give a update just yet, but seen as you asked me nice i will.

Since my last update, i have been in Wales on field Work trip, i have been back for just over a week. For 5 days in Wales i went without training, i did not agree with this. Although i had a good time, a wild time infact there’s was allot of drinking in the night, every was smoking weed. Are class as bonded allot more, and clicks formed now.

But lets forget about that or now, because i am back. And there has been anticipation and news that i am coming back. I was coming home from University the other day on the train, and i seen a old training partner.

He said to me

"Are you back yet?"

I knew exactly what he meant, he meant boxing. I replied next week me and you, will both make the return. He told me to give him a bell on his phone, so i did with the details.

I haven’t seen RastAman for some time, over a week. I was sitting in work yesterday, i walk around the pool, my traps alone are intimidating enough for people not to mess around. I only work 16hours aweek it handy, alittle pocket money, for a student like myself. Plus i am doing something positive in training to be a personal trainer, but that’s by no means my future.

When i am in work, i change rules. There are some floats that only come out for lessons, but i decided that the normal members could have them. So all day i was giving big massive floats out, and people having a great time.

But a strictly gave them out, on the conditions that people would not abuse and do dangerous things, like running in a jumping on them, putting them over peoples heads in the water.

That right there is abusing the Lions trust, and i am the Lion. And when you abuse the Lions trust, the Lion bites back.

People started acting like fucking total pricks, so i went around and got all the floats back in. One man, who was with his kids, said why i was collecting them all back in.

And i said

"its my watch, my rules, and i don't think people are being safe"

Any back chat, rarely happens. I am cool laid back person, never raise my voice. But my present is felt when i am on duty, i walk around the den like Jeff Lacey.

Yes

Rasta Man came in, which surprised me, and we juts chilled out and relax sitting down on chairs. And he is also fighting on Friday, i said i will be back training with you soon. And i said i will be back at boxing next week, he was mentioning people who i could be sparing when i come back.

"I said i will snap them in half"

Training

Well i have been training on the track, once aweek. And of course this is incorporated with other training, the waiting is over. I am only at about 50% condition serious, as of next week i step back in that ring.

Thats about it.

[Quik]

Rip Eazy-E

[Primadonna Kool]

I almost forgot, or maybe i just couldn't be bothered. I made a return back to the gym on Tuesday, i was coming home from Uni and doing some shopping. And bought myself some body armour, upper body top.


You know the tops i am talking about, the tops that show off your muscles, i was looking for the area where they sold them, and a fine young lady asked me if i needed any help. I said i was looking for body armour.


"She showed me, and she said let me know what it is like when you have tried it"


I was tried the top on, and walked out of the changing rooms with it on.


And said


"How does it look"


She kind if laughed and said that looks good.


I also went to watch Rasta Man fight, he won his fight, which i expected, i still have superstitions that he is Machine . But that's enough about him, you know i am back. I was out on a student night, it was my classes Christmas night out. It was just alittle get together, alittle dance.


"I had one to many double vodkas and red bulls, but come on it was a special occasion"


When i went back the boxing gym the next day, the first thing i did was pay £10 subs. None of this £2.50 shit, i only deal in notes.


Penny's weigh too much.


That's 4 weeks worth of pay, i don't really watch the news all that much. But i heard there was some bad news this week.


"They said i am in condition and you know what that means, and i am back"


I am going to take it one training session at a time, and i have to work and rectify any mistakes.

"You know i respect people and fellow athletes that have stepped in the ring to fight, and that's what i want to experience"

"I have been training all my life, Athletics and sprinting installed that discipline in me to be physically conditioned"


"You know its like a game of Poker, like Roy Jones Junior says. I am not going to show you people everything i do, i can't show you my hand"




Let's do this, Thank you.

[Akxtinguish]

Haven't been around the forum for long so I just read this.

Amazing stuff, Mr Kool, keep the machinery coming.

[Primadonna Kool]

MR Unstoppable

Yes here we are again, it's prime time.

Its nearly the end of the year, and i would like to share afew thoughts, and more importantly talk about the future. 2007 has been a big, life changing year for me. Ever since 2005, i have been a machine without a purpose, without a mission. Ever since my days of athletics track and field, my sprinting days have not ended, but my dedication to that particularly sport has decreased.



I got myself on track in University this year, i am enjoying it.

But since 2005 since i suffered a injury. I have been a machine, with no mission. Nothing to aim for, no ambitions in sport. And as athlete somebody who since the age of 11 years old, trained every week, in all weather conditions.

I will never forget, never forget them days. On the track, drilling my body into a speed/power machine.

Never forget, because them days and that discipline is still installed in me. I haven't made the total return and regained my status as a machine, but i am in the process.

Every day i feel my bone density increasing!

You know i do go to university and study, sports psychology.

I might ask one of the students, or someone in the sports department. To induct a VO2 MAX fitness test on me, and document the reading and recordings down on paper. Send the results to the sports scinectests, send them to the Police.

"Good chance they will want to question me, about not being human"


VO2 Max

The physical limitations that restrict the rate at which energy can be released aerobically are

The chemical ability and how efficacy of the muscular cellular tissue system to use oxygen in breaking down fuels, into ATP.
And the combined ability of cardiovascular and pulmonary systems to transport the oxygen to your Muscles.Machines, don't have these limitations.


No question!

This year for me, was giving 100% again, or at least putting myself in a position to dedicate again. Weather that's to athletics or boxing, or just getting myself in ultimate condition.

You know and i have did that, i have been back down the track, i have walked back in the boxing gym, made a appearance you i have paid £10 subs.



2007 was all about laying the foundation, next year, pray to god i stay safe. Its all about implementing and just plain and simple, achieving my goals.


Which are

Have a amateur bout
Make a return to track and field 200m/400m, during the spring/summer.Early next year i will be leaving the country to go sking, you know down mountains and shit.


At high altitude, i will take advantage of this training opportunity. At high altitude there is less oxygen, and lower air pressure i will increase my red blood cell count.


I will train there, me and Jay T, High in the Mountains.


Because i am still just doing primarily conditioning training sessions, nothing sports specific for sprinting or boxing is being incorporated just as yet. But you better believe i will be power lifting, dead lifting, squatting, in the new year.

[Primadonna Kool]

"Does a Hitman tell you when he is going to turn up to your house, and blow your head off.............."

Yes its the new year, for many people a time to set goals, turn over a new leaf. Or to kick some ass........and make a return. My training now is becoming little more specific, more power based training. In gym i am throwing them heavyweight weights around, power lifting compound movements. Squat, Dead lifts, Bench.........sprinting is a power based sport. Power is how qucikley you can applie a force in the shortest amount of time = Speed. You do not get speed with out power, that's what people must understand.


My conditioning side of my training, is not specific it is cross training. I have started swimming because it is not a weight barring exercise it has less stress on the joints, as a athlete you are less prone to becoming injured. And that is very important, because that one week or few days you are carrying a injury, that training you have missed can be the different between 1st and 2nd place.


My goals are as i mentioned before, get back into Athletics, competitive at a 100%. And also have amateur bout, just to prove to myself that i can.


The only reason why i am still logging into Eastside boxing is because i started something here, and now i am going to end it.


Everything else is irrelevant.


On News years Eve, i was in a house party knocking back the Vodka and Lemonade, at the strike of 12 one of my close friends Craig hugs me.


"And keeps repeating, its our year lad, its our year lad we are going to take over"


I was ringing everyone on my phone, ringing people all over Liverpool as far as Toxseth. At 2 in the morning me and my mate left the house party and went to a Pub, left at about 5 in the morning to be honest i can't remember.


But that one statement meant many things, and this right here is one of them.


Around about April, i should be realistically back on the track competitively. I have destinations and dates that i am going to hit, but i am not going to state them here.


"Does a Hitman tell you when he is going to turn up to your house, and blow your head off....No"


Well that's the same mentality i have got, none of this bragging and making predicaments, like i used to in the past.


Just hitting my Goals.


Like Rubin Carter said, when he was in jail. He had to become like the walls, he had to become like Steel, cold and needing nothing to survive. That's how he become so hardened psycholgically inside....


My problem in the past is that i say things, before i achieve it. As you get older becoming wiser more calculated, and you take am more measured approached.
Well here's to the fucking measured approached :freddy , anybody who has goals and ambitions in 2008 all the best, and remember, dedication...Stamina...and unbreakible believe in yourself..these are the basic foudamentals that will carry you along way in life.

[Leeroy]

Mr Kool. What is the best workout for letting out anger? Another question, when I do pushups is it best to exhale on the way down, or up.

Thanks

[Primadonna Kool]

Mr Kool. What is the best workout for letting out anger? Another question, when I do pushups is it best to exhale on the way down, or up.

Thanks



Are you being serious, or are you playing a fucking game.

I will answers your questions anyway, just because i can. And it may be helpful for other people.

Exhale on the way up on push ups........why?

Because then your Core Muscle can contract correctly. When your lungs are filled with air, these muscles can not contract properly . Push ups are a good exercise for strengthening the core muscles.

Best workouts for releasing anger.....if you are angry all the time, yes you have asked me this question before. This may be because you are stressed, in your body you have a stress hormone which is called.....stress hormone cortisol. When your body releases to much of this you can become stressed, and have mood swings and feel angry all the time. Your Sex drive can decrease........many things can happen.

Any form of exercise can help relive stress and anger, because of the endorphins that are released. Endorphins are the bodies natural pain killer, they can make you feel up lifted and have a better well- being.
It you are angry all the time, also look into taking and drinking herbal teas. Like Ginseng...its not only good for training athletes but it helps the body adapt to stressful situations. Is good for sexual health and function.....Linford Christie the former Olympic 100m Champion, World Champion, 3 x Commonwealth Champion, 2 x European Champion and former European and Commonwealth Record Holder.
Used Ginseng.....all year round during his training.



"It reduces stress, helps the immune system, there are many other benefits read up about it"



There you go there's my answer.

[Leeroy]

Cheers Mr Kool. I just started doing the breathing today, I used to hold my breath, no wonder I could only do 8 at one time, ahahahahaha.

Thanks

[Primadonna Kool]

UCkmztX_F8A


Strength Training/Power Training.

Yes my strength training has been formulated into a split routine, using compound exercises.

Monday Dead lifts, Seated Row, Pull Downs, Cable Curls./ Core Workout

Wed, Incline Press, Flat Dumbbell Press, Bench Press Olympic Bar./ Core Workout.

Friday , Leg Press, Squat Olympic Bar, Arm Curls./ Core Workout.

Each day i have a specific goal, but on these specific days its all about Power. I lift in a the 6 rep range for every exercise, this is to maximise Strength Gains, and by lifting in this range with Heavyweight. It trains your Nervous System, Motor Neurons more effectively.

Power Lifting is totally different from Body Building.

Your Central Nervous System is like a Car Battery. Your muscles are full of Motor Neurones, athletes like 100m sprinters and Power lifters have very efficient Nervous systems and Motor Neurones. That's why they are able to apply immense forces in a split second, which in affect is Power. And the more power you can apply in the shortest amount of time

The fastest you become

The explosive you become!

Very Bad news, for all athletes.

When you are forcing your body and muscles to lift a heavyweight, you are switching on all your Motor Neurones, to utilize your muscles full potential in a split second. You want to be able to recruit as many muscle fibres as possible, as many fast twitch muscle fibres because these are the power engines.

Motor Neurones, enable you to recruit your muscle fibres. Some people have more efficient Motor Neurones, and there muscles are more neurologically efficient.

That's why they are more explosive, and more powerful.

To be able to lift the weight. Or to be explosive in a sprint, or throw a back hand like Roy Jones Junior.

Some power lifters are able to Utilise 90% of there muscle fibres in a split second. Which is Bionic.........No question.

And that's what we want as power athletes, weather i am sprinting the 100m, or executing a back hand in a boxing fight.


Today as you may already know is Friday, before i go the pub to drink afew J20'S maybe......, I have been training.Yeah that's right i have been the gym, i don't worry about pain when i am in the gym.

I don't feel pain, i am so bad, Pain feels me.

I did my Wednesday workout today because i changed my workout days around this week, just for the fun of it.

I usually go at late times to the gym, i have a no shit attitude, and i don't like to be around thumb boys or poses.

I train hard and then i go home, taking no shit. I Work in that gym, so sometimes i may change the music.

I gave my James Brown Cd to one of the PT's a lovely Girl, and told them to put it on.

I am about to get black in this gym, sit back and admire it.

I mean thumb boys are those people who get there hair cut for £30 in town, Voodoo or whatever them Hair dresses are called. They wear colourful clothes, like pink or orange.

They spend allot of money making themselves look good, and pretty.

"But i still look better than them"

I go the gym early in the morning or late at night, the time when you get bad people in the gym.

"The people who carry two phones......and if you are from where i am from, you will know what i mean by that"

[freesix88]

I hope that you can read between the lines that you are doing a good job;D

[Popshots]

Thanks Mr. Kool for sharing this vital information. It will be very useful in my academic studies on physical fitness and in my personal life for experimentation. Very appreciated.

[Primadonna Kool]

Thanks Mr. Kool for sharing this vital information. It will be very useful in my academic studies on physical fitness and in my personal life for experimentation. Very appreciated.

No problem man.

[Primadonna Kool]

Yesterday i took a trip down to the athletics track.....it's the new year and time to make a fresh hard start. I said to my coach last year........after a National Senior League Meeting.

Are club going into the last league meeting..was on course for being promoted. This would be a great achievement for all the athletes because it hasn't happened in a long time.Even though last year.....i didn't turn up to training sessions...i was out of condition.

"I was like Mike Tyson in his late part of his career giving half hearted efforts at training"

I would still turn up to every National Senior League meeting...and competed in 6 events in one day.

100, 200, 400, High Jump, Triple Jump, 4 x 400m relay.

It was Carl lewis....Daily Thompson type shit. In past years when i was younger i competed because of my ego...and i wanted to win. But last year was different i did it for the club.....they needed me and i was there. No excuses........i just did what i had to do. Competing 6 events in one day when your not in shape is immense.

"But you cannot think about not training...you cannot competed with intimidation on the mind"

I competed in all National Senior League meetings........in-between meetings i would just carry on as normal, go the pub whatever.

Other athletes from Liverpool Harriers would ask me, why don't i train.

"I would just say....i will soon enough"

In the last National Senior League....and the very last event. I had competed in 5 events that day....and the last event was the 4 x 400m.

We needed to finish in the last 2..in the 4 x 400m.

I said to my long time coach this is for Jay T.....this one is for all those training sessions back in 2005.

"I am not letting this shit die in Vain"

The 400m is one of the most toughest events physically to run...and train for.

"I ran 54sec without no training...on that relay leg"

As i crossed the line...i took my top off and pointed at my coach.

"If i can run 54 without no training.....what i am going to do when i am in shape, don't worry about it"

"I am back, in that 54sec my ego risen again, and to all athletes confidence is everything look at Roy Jones Junior"

Yesterday i turned up at the track little late......the track is usually packed with all other training groups. This is different from my old stadium back in the day...when it was just my group. But now the club is based all at the same track newly built complex.

We where doing 6 x 400m.....5min recovery between reps. In all the reps i was just keeping behind one of are middle distance guys....who is ranked in the top 20 in the country for 1500m u20

"Then on the last rep.....i decided to turn the engines on.....it was game over"

I train my body armour, and Lycra shorts and leather gloves and woolly hat.

After 5 x 400m........standing on the starting line.....i said to myself its "Game Over".

For the first 200m...i lead this middle distance runner into a false sence of sercurity....but to be honest i was only cruising. At the 200m mark.......i turned them engines on.

"And it was game over, i never loose the last rep"

I came home i felt good.....i still feel now and i am now off to the gym to workout.

"They are going to have to close that gym down after tonight...that's how hard i am ging to hit it"

"Good job...i can go to many other gyms"

Things are looking good......

7dEZnxjHX0g

:lol: God dam it.....I am back.

[amy]

You are weird.

[Primadonna Kool]

You are weird.


"Time is limited, so I better wake up every morning fresh and know that I have just one chance to live this particular day right, and to string my days together into a life of action and purpose."

Lance Armstrong (1971 - )
U.S. cyclist, 7-time consecutive winner of the Tour de France
cancer survivor

Lance Armstrong's quote up there....i want people to read that and understand full meaning of it.

I Appreciate your some what interesting comments Amy.

Weird is beautiful........baby.... always remember that.

I am beautiful......in the coming months there allot of events that are going to go on and be documented in this journal.

Your looking at potential....my ego may be amplifying this post. But you are looking potentially at a elite athlete....a aspiring business man.

In 2008 a man that's going to give 100% effort in reaching his goals.

I am a University student....I am qualified Personal trainer......I am a athlete., i am a novice to the sport of boxing.

It's not being cocky...when i say i am the shit....its potentially fact.

My in-depth knowledge is unprecedented on east side.....you dam right i am weird.

"In all 21 years of my life..i never met know one like me...i am unique..."

So you are right...

Weird is beautiful........facts are this is about a athlete/student/personal trainner pursuing his goals.

Thank you

[Primadonna Kool]

[Only registered and activated users can see links]


Yes i am feeling abit educational today.....you know there are many topics in this forum, many topics in this training section. Which is a great thing, its full of opinions, sometimes miss-informed advice, but the bottom line is people are trying to help each other most the time.


In the past i have said things like yeah i am going "Break it down"


But now i strongly disagree with this statement....i just tell people "How it is.


Right now you are about to understand "How it is"


No such thing as opinion because its just all facts baby.


Sprinting............. conditioning drill.


Yes this is my next topic, i have seen people trying to tackle this subject....but they have failed miserably......that's why i am here now to put you fuckers out of your misery. Sprinting can be used in various ways....and over many training distances.When you are in a boxing ring fighting....throwing punches, exploding off your feet. All these movements are Anaerobic....this means you are not using Oxygen as the primary source of energy to make ATP.

Adenosine Triphosphate ([Only registered and activated users can see links])

There are 3 energy systems....and each energy system is used to make ATP..........because in simple terms this is what are muscles need to function to move.

The Anaerobic (ATP-CP) Energy System

Adenosine Triphosphate (ATP) stores in the muscle last for approximately 2 seconds and the resynthesis of ATP from Creatine Phosphate (CP) will continue until CP stores are depleted, approximately 4 to 6 seconds. This gives us around 5 to 8 seconds of ATP production.
To develop this energy system, sessions of 4 to 8 seconds of high intensity work at near peak velocity are required e.g.

3 × 10 × 30 metres with recovery of 30 seconds/repetition and 5 minutes/set.
15 × 60 metres with 60 seconds recovery
20 × 20 metres shuttle runs with 45 seconds recoverySprinting is working your Cardio at a higher intensity..........!!!!!

Up above you can now see the Anaerobic energy system, and this is the system you are using when you are sprinting over short distances lasting up 5 - 8 seconds approx.

So if i was a boxer and i wanted a Cardio workout and a speed workout at the same time.

Which is more beneficial, than going on 5 mile long runs at a slow pace and low intensity.


I would pick a distance of 50m for example...


10 x 50m


30second recovery between reps......

Now i am about to tell you how it is...........the sky is blue....the grass is green...you know that type of shit.

So my workout is 10 x 50m 30sec recovery between reps. This is a workout that is targeting both the Anaerobic and Aerobic energy systems and most importantly at a high intensity...which is very important for boxers.

The aim is run 10 reps at all out intensity...a full out sprint with good technique and mechanics. Like the greatest of all - time Maurice Greene.


NBmFdMjxG0Y


After the first rep your heart rate will be up.......after the first 2 reps your heart rate should be over 80% max.

Why is this important..?...Why am i even telling you this....?

Because when your heart rate is above 80% you are in your VO2 MAX range....Boom!

The reason why your heart is pumping so fast...is because you are using the Anaerobic energy system.........this system is only used when your body is working at such a high intensity it surpasses the Aerobic energy systems demand of producing are little friend.

ATP........Adenosine Triphosphate ([Only registered and activated users can see links])

And during the use of the Anaerobic system.....the muscle fibres that are used are Fast Twitch Muscle fibres...........you have more than one type of fast twitch muscle fibres. "Remember this

Type II and Type IIa , Type IIb fast twitch muscle fibres.........

The Anaerobic Lactate (Glycolytic) System

Once the CP stores are depleted the body resorts to stored glucose for ATP. The breakdown of glucose or glycogen in anaerobic conditions results in the production of lactate and hydrogen ions. The accumulation of hydrogen ions is the limiting factor causing fatigue in runs of 300 metres to 800 metres.
Sessions to develop this energy system:

5 to 8 × 300 metres fast - 45 seconds recovery - until pace significantly slows
150 metre intervals at 400 metre pace - 20 seconds recovery - until pace significantly slows
8 × 300 metres - 3 minutes recovery (lactate recovery training)But back to are 10 x 50m workout.

By the 2 rep are heart rates are above 80% and in the VO2 max range...

VO2 max is the maximum amount of oxygen in millilitres, one can use in one minute per kilogram of body weight. Those who are fit have higher VO2 max values and can exercise more intensely than those who are not as well conditioned.

During this workout something called Lactate Acid will build up in your muscles, this is a by product of the The Anaerobic Lactate (Glycolytic) System and the process it users to create ATP.

During this brief sample of a workout i have given you 5 x 50m 30sec recovery between reps....it is working on your speed Endurance and Aerobic conditioning at the same time........it will improve your V02MAX.

When you are hitting... 5 x 50m 30sec recovery.......it is the Aerobic energy system that is responsible for the recovery between your sets.....that's why if you shorten the recovery the harder your Aerobic system will be working.

"Your lungs will be bursting out of your chest......blood force trauma......immense conditioning"

At a high intensity........and boxing is high intensity its not a 5 mile low intensity job.

What is more beneficial a 6 mile jog...which is only utilizing the Aerobic energy system at a low intensity. "Are you old....are you 80 years old.....No.....so don't train like b*tch then"

Or a bad ass sprint workout, which is using your Aerobic energy system and Anaerobic system/The Anaerobic Lactate (Glycolytic) System to its max.

I have highlighted it because that's the most beneficial. There is no two ways about it.... scientific fact.

Sprinting also speeds up your metabolic rate....this is your bodies efficiency at burning energy.....which is great for weight loss and burning fat........long after your workout has finished. Because your resting metabolic rate is higher....like a steam train burning all that coal baby.

And that's "How it is"

Remember though low intensity Aerobic Workouts have there place, for basic conditioning, it can be done in the off season and inbetween high intensity workouts.

[Primadonna Kool]

Bad manz...not born....they are made....Intro

[Only registered and activated users can see links]


My next topic...we are going to take a flash back into the past...and then sit back and understand why this shit is relevant. As you may know already i am studying for a degree in sports psychology. You know and that's one thing i admire about any athlete...how there mind works....psychologically...how they deal with the pressure of the demands of the certain sport.

I take my hate off to anybody who has stepped in the ring competitively and fought amateur or professional. At this present time right now, as i speak. All of you guys are better than me in that certain area.

I view myself like a machine...like some kind of cyber Kinetic organism. My two goals this year are to make successful comeback in track and field, because i have been out of the game for 3 years. And to have a amateur fight.......as a novice.

"Personal Challenge, it's kind of like unfinished buiness"

Because i used to box for 1 year...and i should of fought along time ago when i was in High School. But i left because i just got disinterested.

Physically athletically...co-ordination. I have the talent and ability and raw power to fuck allot people up in the ring. But when you are entering a sometimes frighting and dangerous sport....because you can die in the ring. Mentally you must prepare just as much as physically....and now i am going to tell you the step by step plan how i will do that, and how i have been doing just that. Where taking a trip outside the ring....where going to the street....where taking a trip down to MMA.

Remember i am not from fucking from some nice sunny place....it's not Australia where i live. To survive you have to have a element of badness....some bad people are going to be talked about in the next instalment......Mike Tyson type badness. People who i have incounted in my life time...........

Part 2 coming soon.....

[Jnes]

mr kool your fitness articles are plagiarized from various websites, most notably [Only registered and activated users can see links]

You copy and paste big chunks word for word without even rephrasing them.

And you come off as some sort of weird spammer. Your posts read like viagra
spam e-mails sent by some illiterate person from a third-world country.

[Primadonna Kool]

mr kool your fitness articles are plagiarized from various websites, most notably [Only registered and activated users can see links]

You copy and paste big chunks word for word without even rephrasing them.

And you come off as some sort of weird spammer. Your posts read like viagra
spam e-mails sent by some illiterate person from a third-world country.

Only the Energy system's....fool. I should of posted the link...that's the only website i have ever used any information from.

Listen if you have a problem...you can suck a black dick.

[Primadonna Kool]

I am not even going to wait for your reply.

What you need to do...is go and suck a black man's dick...because you are rent boy.

Straight out of Liverpool....an't going nowhere. Like i have stated and explained before. Straight out of Liverpool is all about telling people "How it is"....weather you think i have plagiarised...it is totally irrelevant.

I am better than you, and i have told people "How it is". Everything single one of my so called "Fitness Articles".

I have told people "How it is"

And you need to go and suck a black man's dick....rent boy.. because that's "How it is"

[Dantes]

mr kool your fitness articles are plagiarized from various websites, most notably [Only registered and activated users can see links]

You copy and paste big chunks word for word without even rephrasing them.

And you come off as some sort of weird spammer. Your posts read like viagra
spam e-mails sent by some illiterate person from a third-world country.

:lol:

[Relentless]

mr kool is one of the 3 original machines!!

dont fuck with him!

[El Puma]

I like and respect Mr. Kool. The man can break it down.

[avk47]

I am not even going to wait for your reply.

What you need to do...is go and suck a black man's dick...because you are rent boy.

Straight out of Liverpool....an't going nowhere. Like i have stated and explained before. Straight out of Liverpool is all about telling people "How it is"....weather you think i have plagiarised...it is totally irrelevant.

I am better than you, and i have told people "How it is". Everything single one of my so called "Fitness Articles".

I have told people "How it is"

And you need to go and suck a black man's dick....rent boy.. because that's "How it is"

Mr. Kool, are you hitting on him? :shock: It seems to me that you have "taken notice of him"!

[Primadonna Kool]

Mr. Kool, are you hitting on him? :shock: It seems to me that you have "taken notice of him"!

It's my topic he came up in it, and I just told him "How it is".

Now it is time to move on......

[Jnes]

Mr. Kool, are you hitting on him? :shock: It seems to me that you have "taken notice of him"!
mr kool sounds like a closeted homo (not that there's anything wrong with that). He's really absorbed in his sucking-of-black-dicks imagery, projecting his fantasies so constantly onto other people. :think

[Relentless]

mr kool sounds like a closeted homo (not that there's anything wrong with that). He's really absorbed in his sucking-of-black-dicks imagery, projecting his fantasies so constantly onto other people. :think

and you obviously find him attractive:hey

[Primadonna Kool]

[Only registered and activated users can see links]


Yes i have arranged Wrestling Sessions...grappling. I came to this decision...the other day when i was talking to my mate...he has been wanting to do this training for along time. There is a place called the Wolfs Den...specialises in MMA....CAGE FIGHTING....all that goes on down there. I know allot of people who go there to do the fitness sessions...it involves lifting Car Tyres...and doing Olympic lifts...in a circuit type format. Just a totally bad ass workout.....i was going to start attending it myself with a local Pub football team...who do there conditioning there.

But I won't be training in the Wolfs Den...i just felt like talking about it.

Sunday League football where i am from...is taken very seriously...you don't want to fuck with these guys....they do Cage fighting to train for a football match...plus on street level they are not to be messed with....one phone call could end you.

So i will be doing these wrestling sessions...once aweek. The guy who teaches these sessions...has sparred with Michael Bisping.

When you are training to challenge your goals in two different sports....it's all about.

Periodization..as the year unfolds this aspect of training is vital. At the moment i am more geared towards athletics...the boxing season's finishes in the summer. But i am a big fan of cross training...by arranging these wrestling/grappling sessions....it will benefit me. And i have came to this decision because it is flexible...the training days are not overlapping with any of my track workouts. Periodization is basically just planning your training out...in blocks...to help you achieve you best performances and results and to meet your challenges...and whatever they are.

I am the Master...

You see i don't want to disrespect any of the coaches or trainers in the boxing gym...by turning up once aweek...where i am from...that's disrespect. That's why i have to adapted training..in the second half of 2008...that's when i can start really concentrating 100% on boxing. But for now...i have adapted my training...which will benefit me on my first goal...taking care of unfinished business on the track the redemption of the original machine. These MMA...wrestling grappling sessions....involve pad work...the instructor is a Cage Fighter and a Boxer. It's just a group of guy's who workout in the Gym Pumping Iron....who attend these sessions. The instructor works in the gym....and decided to get people into the sport..and started teaching his own lessons.

He is traditionally a Olympic Style Wrestler

Which is fantastic...i will probably do this Once aweek. I must admit i am nervous...but i will let you know how it goes.

"And i am feeling good"

Today i had a encouraging workout on the track......there are many groups that train down at the track...we specialise in Sprinting/middle distance. There was a pretty young woman....being put through her paces by my coach. I had never seen her before....but i was impressed by the determination that this woman showed me. She is a middle distance athlete....not a sprinter like me.

"I felt big today in terms of muscle mass...and power..."

2 x 400m 2 x 300m 4min recovery....

Around about feb/March...i am going to start turning up at Indoor Athletics meetings...and i will Drop times...and Turn Heads.

Tomorrow....I am in the Gym Pumping Iron....Deadlifts...Row...Pull-down...Core Workout.

Ain't nothing but a peanut baby.... That's what i am f*ucking talking about.

IHgBMjjnN28

[joekirkbycobra]

were about you from in liverpool

[Primadonna Kool]

So what's been happening on the street..the same old sh*t.:lol:

Training Hard

Lifting some heavy ass weight

Training hard on track

Right about now..i am anxious..and i am excited. I am excited about 2008..this isn't a comeback..it's more like Pay Back. Payback for the years i have spent out of prime condition.

Prime Condition...yes...

On the way home from Uni, i bumped into two of my boys. One of them works in design and photography..and the other is a Hip Hop Artist.

Both of them work with Young Kof..designing and promotion..etc

iVQe4nEANnM

And i said to him..."i need you to do some work for me". Let's call it abit of promotion..."because i am making some sort of a comeback". I want him to do some work for me..some photography..and designs.

I represent everybody out there who has a ambition..to achieve. I am back i am in condition and that's good news for me..but bad news for other athletes.

I took a trip down to some new gym..just to find out some information about a course i am paying for. I walked in with my favourite sky blue adidas Hoody on. I was standing at the reception..and some the old receptionist..from my old stadium..that sadly has been knocked down.

We where just reminiscing about the old gaff...

Ever since i move gyms..i haven't seen afew faces for some time.

All the receptionists..i had a relationship with all of them. Even when i didn't have a pass..they would let me in the gym and sauna. The old stadium was just dead laid back..it was the heart of the community..i grow up in there. When i was 5 years old..me and my older brother went there..and robbed a football...with Lee. Who has been banned from Liverpool by the police for afew years..but now he is back..i think.

That was my first memory...in that place. I was having alittle look around the gym..and speaking to one of the Gym instructors who i haven't seen for months.

"Your looking big there..what have you been doing..?

I kind of laughed..and said.."just been training hardcore brother".

"Are you on the Juice Lad?

Where i am from..when somebody is accusing you or asking you "are you on the Anabolics".

"That's a sign..that's acknowledgement..that your in bad ass shape.."

I denied that..and just kind of laughed. I just said i don't need any of that man. But it does boast your ego..and makes you feel good about yourself.

"I was taken on a tour of the gym..i recognised some girl on the cross trainer...it was some girl i went to school with..she just waved...and smiled"

Dam she was looking good...

Kool was impressed...

But i went there to get course details and contact information..i am still waiting for him to give me a bell with the info.

I am going to have to phone him today...

Today i have just been the bank..to sort out some business. Also i took a trip around to my local sports nutrition store..

And i bought some Reflex Instant Whey Protein..this is the only protein i buy. Afew lads where in the back purchasing some ephedrine...people only go in the back..for the serious stuff.

Reflex Website

[Only registered and activated users can see links]

It is a stimulant..a pre workout stimulant..and a fat burner. Allot of boxers seem to like using it..but it is banned by the IOC.

"It's basically a more powerful form of caffeine...

Right about now..i am off to the swimming pool. To some cross training aerobic conditioning..

I couldn't careless with women are there in Bikini's..i am working out..i am not going to look at them..they can look at me.

Basically just giving alittle update...nothing really heavy is going down..i am not competing yet..need to do some wrestling sessions etc

I will put up afew articles on supplementation...and the best and most beneficial supplements and why..if you are training. To save money..and optimise maximal physical performance.

Because there are allot of bitches out...who waste allot of money..on the wrong things.

Bye...

Thank You

[Primadonna Kool]

MIl5RxhLZ5U

What I'm i on...i train 7 days a week. There is no day of rest..there is recovery but i count this as a part of training. Recovery is one of the most important parts of training....and i think it is a skill. If you open your mind you can learn allot of other people and sports...
"Body Builders...are the masters at recovery..because their gaols are to cause trauma to there muscles..micro tears will appear..and then as soon as they have finished there workout the recovery process begins..its eating the right foods..its about taking the right supplements"

5IXDHXxQgZQ

Because all training is..is a damaging process. You want to cause as much trauma..micro tears to your muscles..you deplete you Aerobic and Anaerobic energy systems. You put your body under a tremendous amount of stress. And your body in return thinks to itself...

"Dam..i need to adapt Kool..i need to adapt to the pressure i am being put under...some people psycholgically cannot push through that pain barrier..that's the difference between athletes and normal people. When Athletes like Lance Armstrong feel pain..feel that lactate acids building in there muscles..they will carry on pushing..you have to be prepared to push yourself trust your body..it will adapted and recovery"

And then this is where the magic happens..and your body starts to recover..regenerate and adapt. So next time you come to your immense workout..your body is that little bit more prepare.

"That is why progression..increasing intensity..increasing work volume..is important..because from training session to training session..you body always changing. Muscles are repairing and regenerating..and becoming stronger...if you stay injury free it is a on going cycle that will continue..if you have a carefully constructed training regime..and you feed you body like a machine the correct materials to build and recover.

Some people out there train like demons..they train like dogs. But they make a brutal mistake in there diets..and supplementation. Boxers in this sense of stereotyped to this type of lifestyle..

"Not eating enough..neglecting Carbohydrates..which are your muscles main energy source.."

There is allot of talk about supplementation..Creatine..Protein etc

I call my supplementation the "The fundamentals" that's what i call them.

Protein
Amino - acids
Complex Carbohydrates Powder
Multi - Vit

I want to put on some mass...shall i buy a weight Gainer?....No

Most weight Gainers are packed with Simple Sugars..basically they are full of sugar. Maltidextron etc..that's where they are gainer most of there Calories from. Because if you want to Gain weight and start bulking up..its all about increasing your calorie intake.



"Now do you think it is a good idea for a athlete to be getting all his/her extra calories from sugar"

"Hell no.....hell no mother fucker....Kool Disagrees..."

"So what is the plan Kool?....The plan is good old fashion Oats...Scottish Oats...or whatever Oats you fucking want"

"Oats are complex Carbohydrates..they are packed with i Vitamins/mineral/fibre..and complex carbohydrates are slow release energy...when you are recovering after a workout this is very important..you want to optimise your muscle glycogen..after you have finished training you have depleted all your muscles of glycogen..so you want to restore that glycogen...Oats/complex carbs are more efficient that restoring muscle glycogen"

You can buy Oats from anywhere...and basically just throw some into your basic protein shake..put it in a blender or mix it...what ever you want to do.

"And there you go...there is your healthier..weight gainer..and because it isn't packed full of sugar..you will not be gaining as much fat.."

Amino - acids...........

I personally take this supplement..

[Only registered and activated users can see links]


When we talk about the pound for pound best supplements for athletes, Amino- acids are right up there in the Top - 5, No Question.

Amino acids are the building blocks of protein, and muscle tissue, there are 23 Amino acids..

If you want to get real technical about it, there is actually more Amino-acids. You have plant Amino-acids, and Human Growth hormone (hGH) is like a protein molecule, which has 191 amino acids in a single polypeptide chain.

But it's not the time and place to get real technical.

When you eat some chicken for example, your body will break down the protein into Amino-acids. Each amino - acid has a specific job in the human body. From building muscles, ligaments, tendons, to supporting the immune system, to Brain function. The reason why there are Amino-acids supplements is because for athletes, the quicker you get these Amino-acids in you system after training, also with Carbs to restore muscle glycogen. You will be improving recovery time and keeping you body in an anabolic state. This means, that it will keep your body in an environment to build and repair. That’s what you want as an athlete, because when you train all you are doing is damaging your muscles. Training is a damaging process, where micro tears appear in your muscles. Then after training, you repair and regenerate and come back stronger.

"But you must feed your body the correct fuel to build and repair" and this is where Amino-acids will come into play. With Carbohydrates and Vitamins and minerals, never forget the importance of Carbohydrates."

Amino-acids are pound for pound, one of the best supplements for a athlete. There is No Question about that, None.
How do i take my Amino - acids...

Most important times to take your Amino- acids are after your workouts with your main meal.

And before bed with your Protein shake.

Creatine Vs Carbohydrates...

[Only registered and activated users can see links]

Now instead of taking Creatine..i came to a decision awhile ago. To start taking Pure Complex Carbohydrates in powder form. Creatine and Complex Carbohydrates re very similar and can both improve performance and most certainly improve recovery after workouts.

Let me f*ucking break it down

Creatine is a Cell Volumizer - Carbohydrates is also a Cell Volumizer.

Creatine restores muscle glycogen -Carbohydrates restore muscle Glycogen.

Creatine transports Amino- acids into your muscles -Carbohydrates transports Amino-acids into your muscles.

Creatine and Complex Carbs..do allot of the same things. Carbohydrates can be used to restore ATP...just like Creatine..but not as extreme.

I basically just supplement with Complex carbs...and i mix the powder formula into water and drink it during my workouts..it is cheap and it works.

Read this Article and learn...Carbohydrates used in the right way..very important for athletes.

[Only registered and activated users can see links]

Thank you...that's all Kool has to say today..

Train hard...and kick some a*ss

[Smith]

I never really bothered with supplements other than Whey protein before. I started a 16 week programme on the 2nd January 2008 adding glutamine & HMB capsules to my diet every day, difference is noticeable after only four weeks.

Feel the burn.

[PedroDePacas]

How to carry out this training session.

It is best to use Free weights, because they are very versatile and can be used to perform many different exercises, in an open space.

For example, I would walk in the gym grab 2 35kg Dumbbells. And with these 2 dumbbells, I am going to create 6 exercises.

1.Hammer Curls

2.Bench-Press

3.Lunges

4.Row

5.Military Press

6.Lunges

I will do15-20 reps on each Weight Exercise. But in-between each weight exercise, i will grab a Skipping Rope. Yes a skipping Rope, and I will do 45 seconds of skipping. If you can skip like Floyd Mayweather, skip like Mayweather. Every boxer should know how to skip, it trains co-ordination and rhythm, and is a general fitness exercise. Remember I am not going easy on myself, the key is to lift heavy weights. I do not go to my gym, to lift sugar bags, I don’t go to look at women, and I never wear baggy T-shirts. People will know and understand I am in immense condition. This is a conditioning circuit, this is one way incorporating heavy weights into my/your workouts. The other training method I have with Weights is “Maximum Strength”, which I will explain in Part 2.





Mr Kool, I like the sound of this for a conditioning workout. I'm going to give it a try, but I have shot knees and lunges (and, to a lesser extent, squats) are really hard on them. Any suggestions for what to replace them with?

[Primadonna Kool]

Mr Kool, I like the sound of this for a conditioning workout. I'm going to give it a try, but I have shot knees and lunges (and, to a lesser extent, squats) are really hard on them. Any suggestions for what to replace them with?


Can you do Body Weight Squats?..just for some lower body stimulation.

If not..

You could just add another exercise in like Sit Ups. It is best that you are not increasing the risk of injury.

If you are skipping inbetween sets you are still working out your legs to a certain degree.

[PedroDePacas]

Body weight squats should be ok. I'll add weight as my body weight drops back down to 200lbs :D

Thanks for that.

[younghypnotiq]

Mr kool. are you planning on fighting MMA and how old r u?

[Primadonna Kool]

Mr kool. are you planning on fighting MMA and how old r u?


Alright Kid

I am 21, getting old.

I don't really know about fighting, but allot of people where i am from train down at the Wolf's Den. Its a place where they specialise in MMA. You get all sorts of people going there they train and do circuit training/plyometrics..on Wednesdays. You get football players and just normal people off the street going to train.

I am just going to do afew Wrestling sessions..with some guy who instructs the training style. My mate was the guy who wanted me to do them with him..you see he is not very confident by himself.

But i will do it, just once session aweek etc, its not going to hurt me.

I am waiting for him to arrange these sessions, because he works with the instructor.

I am in no rush.

[Primadonna Kool]

Steel can break..

Yes i was sitting in my house yesterday, i was training yesterday. But before i would live and go to training. I sensed something was wrong, like in Dragon Balz, i sense somebodies Power Level dramatically low.

I walked to my front door, opened the door. And i look up at the night sky..and then i thought.

"Jay - T something is wrong" :shock:

I picked up my phone and phoned Jay - T...there was no answer on his phone. But then afew minutes later my phone rang, my sister answered the phone.

"A shouted me to get the phone"

It was Jay - T...

I asked him

"Where have you been, how come you haven't been at training"

He said

"You haven't heard then have you"

:shock:

"I have shattered my cheek bone, during a football match"

When he told me this i thought to myself...Steel can break. He has been given pain killers Ibuprofen..and he was told not to leave his house by the doctors.

"He has to go in for a operation next week, there is a possibilty of 3 operations, plastic surgery, inserting metal plates, or another one which i forgot the correct procedure"

Jay - T didn't seem phased, he is a technical person, the Second Machine...he said he would be back training after the operation.

""I have always wonder why i have never broken a bone in my body..i have fought on the street, i have been attack with payment slabs and bricks of walls..racially motivated attacks. But i have never broken a bone in my body...I remember i was inhospitality beaten up. And i needed stitches..i was only a kid. I told the nurse just to stitch me up...no pain killers or whatever"""

I think some Cyber Kinetic individuals are built differently..i don't think Kool can be broken.

Jay - T has been away skying at altitude..a holiday which i was meant to attend. But i called it off at the last minute

"Because i didn't want to miss training..training never stops..in the day time i am training..at night i am recovery..i am evaluate myself in my mind. Making psychological adjustments to reticfy technical mistakes.."

I was asked the other day by one of my mates at one level of fitness i am at..i answered 50%.

60 % functional!

I have a feeling Jay - T is going to come back stronger and rejuvenated..

[Primadonna Kool]

Gaining Mass with Body Weight Exercises..

It's not Rocket Science.

If you want to get bigger without weights..the muscle fibres you want to stimulate are "Fast Twitch Muscle Fibres"...because these muscle fibres HYPERTROPHY more easily. HYPERTROPHY is what body builders aim for...

But when you are training to get bigger you want to stimulate as many fast twitch muscle fibres as possible.

Why is weight training so popular when training for muscle Mass Mr Kool?

Well the reason why weight training is so popular is because..it's all about resistance. Fast twitch muscle fibres are recruited when your muscles are working their hardest. Fast Twitch muscle fibres only work under High Intensity situations..because quite simply they can work harder and generate more power.

When you life heavy weights...you are instantly working at a high intensity and resistance..so your fast twitch muscle fibres will be stimulated an recruited.

Body Weight exercises...can i gain mass?

Well the answer is yes..but its going to take more than 10 reps..for the elite athletes and well conditioned athletes out there.

Remember Fast twitch muscle fibres work under high intensity situations..and under fatigue.

Because with body weight exercises there is less resistance...you will have to do high reps.

"If you understand how the body works..well your about to understand how fast twitch fibres work..

One day Mr Kool wakes up in the morning..gets his training gear ready puts it all in his bag. Heads out of his foot door onto the streets..Kool is on his way to the gym to lift some heavy ass weights.

As Kool gets half way down the street..his mum comes out of the house and shouts

"Hey Kool your on the news..lifting Heavy ass weights"

Kool runs back to the house and sees himself on the news..the reporter is saying

"All forms of weight training have been banned..!"

Kool is devastated..How is he going to train is 190 steel body..

With Body Weight exercises.....

The key is to train to failure..i will pick a body weight exercise. A push up

And i will do 5 sets...of push ups...each set to failure.

Because this is how you stimulate them fast twitch muscle fibres...
Lets say i can do 60 push ups to failure...here's how the body and muscles work.

"1 - 20 reps...my slow twitch muscle fibres are doing most the work..because the intensity is low..and i am not even breaking a sweat yet"

"20 - 40 reps...my body is now beginning to recruit more fast twitch fibres...the more reps i do...the more fatigue will set in..because the intensity is increasing"

And remember Fast Twitch muscle fibres only come into play at high intensity's.

"40- 60 - As i am hanging on feeling that burn..all my fast twitch muscle fibres are being recruited..i am working harder and the intensity is increasing"

Gaining size is all about training fast twitch muscle fibres..it is harder to do that with body weight exercises because you have to keep increasing reps...to do this. But with weight lifting you can just increase the weight/resistance..and stimulate them muscle fibres in a

Short period of time doing. 8 - 10 reps on the bench press for example.

But basically the key is training to failure on body weight exercises...because you have less resistance..so you have to increase the frequency..the amount of reps to achieve your goal.

Thank you

[joekirkbycobra]

wens the best time to take l-carnitine?

[Primadonna Kool]

wens the best time to take l-carnitine?


Before Workout..and also after workout. L - Cartinine is in most top Fat Burners, i would recommend it to athletes. Because it does not have the come down affects of Caffeine, plus it can also aid in recovery after workouts.

Colin Jackson..Olympic 110mh athlete, made it his number one supplement during his training and competing phase.

[joekirkbycobra]

Before Workout..and also after workout. L - Cartinine is in most top Fat Burners, i would recommend it to athletes. Because it does not have the come down affects of Caffeine, plus it can also aid in recovery after workouts.

Colin Jackson..Olympic 110mh athlete, made it his number one supplement during his training and competing phase.

ta m8

[Primadonna Kool]

Loyalty, respect..a promise..and a hand shake.

[Only registered and activated users can see links]

One thing you must understand about me i am loyal man, i can keep a promise. And i will fight for that promise with unbreakable defiance for along as a breath. When i realised that had to stop boxing, because at this present time in my life it was the right thing to do as a man. I almost cried, but then i realised. In life there are many fights, there are many wars..and sometimes people fight the wrong fights and the wrong wars. And there the same people that die for the wrong reason's.........

I turned up to the boxing gym one day..and i was warming up. I saw Rasta Man walk into the gym with a black eye, you see he had a amateur bought the night before, which he successfully won.

And i just stood there in my Nike Body armour, skipping..but at the same time i was aware of other people. I was watching them train hard and push themselves..and i thought to myself.

"These people do this everyday of the week, if they are not in the gym they are in the streets.."

"And then i asked myself the most serious question i have asked myself in 4 years.."

Can you dedicate yourself to the sport 24/7..7 days aweek..like all these other people.

And that's when i realised i couldn't. And i walked over to the bench and just sat there for awhile, it was like i was invisible..and deep down i knew why i couldn't dedicate.

Because i was feeling guilty and a coward.

4 years ago, i made a promise...back in 2004..i made a promise. I said to my coach and training partners, that i was going to become the greatest athlete that has ever came out of Liverpool.

I was sitting on the bench, i realised i was fighting the wrong War..in this boxing gym..and this boxing game.

"Life is War..physical combat..psychological combat..this is all War"

4 years ago..a 17 year old me, a machine..wasn't human..was on the brink of fulfiling the potential he thought he had...thinking back now. Maybe i trained to hard..maybe i went beyond the limit to many times.

"I sustained a injury..a simple groin strain. But with my eagerness and arrogant nature, i still trained..in pain. I broke down in competitions, months went by and my mum made me go to the Doctors.

"I had developed tendentious..and was told not to train for 2 months..."

Just 2 weeks went by..and i was back training. With my leg strapped, and taking Ibuprofen..and Muscle relaxants. Because this was the only way i could sustain a decent amount of intensity through training sessions.

Deluded i still thought i could drop something serious...i lined for a 200m at a National Junior League.

"But i was in too much pain on the bend, and broke down in the last 100m"

After the race...i walked into the changing rooms. I decided that this was the last time i was ever going to compete and dedicate 100% to this sport..i took some Ibuprofen and muscle relaxants. Nobody knew i was taking this medication just to make it through training sessions or even to compete.

"I kept it all to myself..and emotionally this killed me"

I was on the last leg of the 4 x 400m..and i brought the team home in 1st position.

After the race, i took my top off and raised my hand in the air for the last time, making a symbolic statement...retiring at 17..."

"That would be the last time, i ever competed seriously..so i left my training group, my coach and i never gave no one no explantion...when you reach the cross roads..you can go two ways"

"You can leave all your troubles and ambitions behind...or you can walk back down the road of redemption...I respect every man that walks down the road of redemption...Look at Audley Harrisson in recent times..he could of given up after being beaten..but he has made the decision to walk down the road of redemption..because that's what men do"

I decided to...Leave that part of my life behind..i chose not to even try and redeem myself in that sport.

Back to the present time, i am sitting on the bench in the boxing gym..thinking of this. That's when i realised i had to go back and fulfil that promise like a man, because that's the only way i can move on and put the demons to rest.

I left the boxing gym that night without even saying goodbye to the trainers and coaches..i just slipped out the back door and walked home on the streets.

"I was walking home..the streets did not look the same in the dark..under the night sky. That's because i don't think i was walking on them same streets..that i have grown up on all these years..that's because i was walking down the road of redemption"

Preach...

With every step i was nodding my head...i was going home..and i felt rejuvenated...everybody has a calling in life..and its took me 4 years to answer my call.

And for the first time in 4 years i knew what i was going to do, and how i was going to do it. And once i have achieved my goals and fulfiled my promise, then i can leave with pride and knowing that i gave it my best shot.

I was coming home from Liverpool City Centre..2 days ago. And a young girl comes and sits next to me on the train..and asks me

"When are you coming back to the boxing gym"

I am not fickle or shallow like most people...i don't just involve myself in something or do something for the notoriety.

I said to the young girl.

"Listen i have to leave..but i will be back..because i made a promise and shook peoples hands that i would fight..i will be back later on in the year.

She laughed and said

"Your never come back"

I looked back at her, and looked straight in her eyes...

And i said

"I have shook another man's hand..are head trainer. I shook that man's hand, and i made a promise..i am no coward my life dos'nt allow me to be..that's why i will be back. At the moment i have to take care of business elsewhere, i have to fulfil another promise. And i don't want to short change myself turning up once aweek to the boxing gym..because when i do something i want to be the best. I want to be training when others sleeping, i want to be planing when others are taking a break..because that's my mentality it is WAR, and i am not a nice enough guy to give other athletes a chance to beat me at anything. So that's why i am not coming the gym..because i will only be able to make it afew days week..and that's a chance..and i don't like giving chances to people"

And that was the end of that conversation.

"Always be true to yourself..never try and prove a point to anybody else..because in your deepest darkest moment you are the only person that matters..there could be a 1000 people in a stadium that think your going to loose..but what matter is what you think. And if you can fulfil a promise then fulfil it..because that what makes real Men and real women"

"In a room filled with men, i will be the last man standing"

Lennox Lewis.

[Relentless]

why isn't this a sticky anymore?

[Rakim]

why isn't this a sticky anymore?



Shit dries.

[amy]

MR TOOL will not take this well.

[Larson]

Shit dries.

:lol:

[Primadonna Kool]

"The second coming of - 190"


Since i declared my attempt to return for redemption, many hours have past. Allot of pain has been felt, muscle density has increased. And the man himself is - 190 again!!!, it's the second coming. 4 years have past...now i am back!

9s06Q2rh9t8


May 10th..

"The second coming of - 190"

[Decebal]

Loyalty, respect..a promise..and a hand shake.

[Only registered and activated users can see links]

One thing you must understand about me i am loyal man, i can keep a promise. And i will fight for that promise with unbreakable defiance for along as a breath. When i realised that had to stop boxing, because at this present time in my life it was the right thing to do as a man. I almost cried, but then i realised. In life there are many fights, there are many wars..and sometimes people fight the wrong fights and the wrong wars. And there the same people that die for the wrong reason's.........

I turned up to the boxing gym one day..and i was warming up. I saw Rasta Man walk into the gym with a black eye, you see he had a amateur bought the night before, which he successfully won.

And i just stood there in my Nike Body armour, skipping..but at the same time i was aware of other people. I was watching them train hard and push themselves..and i thought to myself.

"These people do this everyday of the week, if they are not in the gym they are in the streets.."

"And then i asked myself the most serious question i have asked myself in 4 years.."

Can you dedicate yourself to the sport 24/7..7 days aweek..like all these other people.

And that's when i realised i couldn't. And i walked over to the bench and just sat there for awhile, it was like i was invisible..and deep down i knew why i couldn't dedicate.

Because i was feeling guilty and a coward.

4 years ago, i made a promise...back in 2004..i made a promise. I said to my coach and training partners, that i was going to become the greatest athlete that has ever came out of Liverpool.

I was sitting on the bench, i realised i was fighting the wrong War..in this boxing gym..and this boxing game.

"Life is War..physical combat..psychological combat..this is all War"

4 years ago..a 17 year old me, a machine..wasn't human..was on the brink of fulfiling the potential he thought he had...thinking back now. Maybe i trained to hard..maybe i went beyond the limit to many times.

"I sustained a injury..a simple groin strain. But with my eagerness and arrogant nature, i still trained..in pain. I broke down in competitions, months went by and my mum made me go to the Doctors.

"I had developed tendentious..and was told not to train for 2 months..."

Just 2 weeks went by..and i was back training. With my leg strapped, and taking Ibuprofen..and Muscle relaxants. Because this was the only way i could sustain a decent amount of intensity through training sessions.

Deluded i still thought i could drop something serious...i lined for a 200m at a National Junior League.

"But i was in too much pain on the bend, and broke down in the last 100m"

After the race...i walked into the changing rooms. I decided that this was the last time i was ever going to compete and dedicate 100% to this sport..i took some Ibuprofen and muscle relaxants. Nobody knew i was taking this medication just to make it through training sessions or even to compete.

"I kept it all to myself..and emotionally this killed me"

I was on the last leg of the 4 x 400m..and i brought the team home in 1st position.

After the race, i took my top off and raised my hand in the air for the last time, making a symbolic statement...retiring at 17..."

"That would be the last time, i ever competed seriously..so i left my training group, my coach and i never gave no one no explantion...when you reach the cross roads..you can go two ways"

"You can leave all your troubles and ambitions behind...or you can walk back down the road of redemption...I respect every man that walks down the road of redemption...Look at Audley Harrisson in recent times..he could of given up after being beaten..but he has made the decision to walk down the road of redemption..because that's what men do"

I decided to...Leave that part of my life behind..i chose not to even try and redeem myself in that sport.

Back to the present time, i am sitting on the bench in the boxing gym..thinking of this. That's when i realised i had to go back and fulfil that promise like a man, because that's the only way i can move on and put the demons to rest.

I left the boxing gym that night without even saying goodbye to the trainers and coaches..i just slipped out the back door and walked home on the streets.

"I was walking home..the streets did not look the same in the dark..under the night sky. That's because i don't think i was walking on them same streets..that i have grown up on all these years..that's because i was walking down the road of redemption"

Preach...

With every step i was nodding my head...i was going home..and i felt rejuvenated...everybody has a calling in life..and its took me 4 years to answer my call.

And for the first time in 4 years i knew what i was going to do, and how i was going to do it. And once i have achieved my goals and fulfiled my promise, then i can leave with pride and knowing that i gave it my best shot.

I was coming home from Liverpool City Centre..2 days ago. And a young girl comes and sits next to me on the train..and asks me

"When are you coming back to the boxing gym"

I am not fickle or shallow like most people...i don't just involve myself in something or do something for the notoriety.

I said to the young girl.

"Listen i have to leave..but i will be back..because i made a promise and shook peoples hands that i would fight..i will be back later on in the year.

She laughed and said

"Your never come back"

I looked back at her, and looked straight in her eyes...

And i said

"I have shook another man's hand..are head trainer. I shook that man's hand, and i made a promise..i am no coward my life dos'nt allow me to be..that's why i will be back. At the moment i have to take care of business elsewhere, i have to fulfil another promise. And i don't want to short change myself turning up once aweek to the boxing gym..because when i do something i want to be the best. I want to be training when others sleeping, i want to be planing when others are taking a break..because that's my mentality it is WAR, and i am not a nice enough guy to give other athletes a chance to beat me at anything. So that's why i am not coming the gym..because i will only be able to make it afew days week..and that's a chance..and i don't like giving chances to people"

And that was the end of that conversation.

"Always be true to yourself..never try and prove a point to anybody else..because in your deepest darkest moment you are the only person that matters..there could be a 1000 people in a stadium that think your going to loose..but what matter is what you think. And if you can fulfil a promise then fulfil it..because that what makes real Men and real women"

"In a room filled with men, i will be the last man standing"

Lennox Lewis.

:shock: :shock: :shock:

[Relentless]

:shock: :shock: :shock:

he should write a book!

[Decebal]

he should write a book!

But what kind of book would that be?:think

[Relentless]

i dont know but have you read some of the things he wrote in this thread?

[avk47]

i dont know but have you read some of the things he wrote in this thread?

Probably an autobiography. It should be called "The quest to become kool", or maybe "living the kool life".

Problem is, in order to sell an autobiography you actually have to be someone. If he can solve that problem, then he is set.

[Decebal]

Probably an autobiography. It should be called "The quest to become kool", or maybe "living the kool life".

Problem is, in order to sell an autobiography you actually have to be someone. If he can solve that problem, then he is set.

MR KOOL is KOOL. He doesn't need to become famous to sell his biography. KOOL people will buy it because they're KOOL. It might not be as popular as some autobigraphies, but at least it will be as KOOL as the KOOLEST of them.:rasta

[Relentless]

seriously though, his stories are very interesting i wonder if he actually writes them.

[Decebal]

seriously though, his stories are very interesting i wonder if he actually writes them.

I was being serious.:rasta

[joekirkbycobra]

gotta say i enjoyed readin that

[Primadonna Kool]

gotta say i enjoyed readin that


Are you getting into Athletic's lad, your mentioned that you liked middle distance. Middle Distance training is in my eye's the best form of track training for boxers.

Yeah on May 10th..i will make the return at the County Championships. It's pretty much on a need to know basis, because i have disappeared from my training group of late. Since i did my ankle in, when i went to town.

"Just did my own thing"

[joekirkbycobra]

Are you getting into Athletic's lad, your mentioned that you liked middle distance. Middle Distance training is in my eye's the best form of track training for boxers.

Yeah on May 10th..i will make the return at the County Championships. It's pretty much on a need to know basis, because i have disappeared from my training group of late. Since i did my ankle in, when i went to town.

"Just did my own thing"dno u no cuz ive gon in2 coachin at the bridge road gym n i enjoy that alot but im joinin the forces next year so i might end up boxin again cuz i am slightly startin 2 miss it

[joekirkbycobra]

d u no rico dulle mulle by any chance a hurdler i think he trains at the litherland club i think thyre called waterloo n southport

[Primadonna Kool]

d u no rico dulle mulle by any chance a hurdler i think he trains at the litherland club i think thyre called waterloo n southport

The Marines..?

Yeah i know him from a distance..i occasionally speak to his dad when i turn up to training.

"I don't train with there group though..i train with a different group down at the track combination of sprinters/middle distance athletes"

It's all about May 10th..Payback!

[joekirkbycobra]

The Marines..?

Yeah i know him from a distance..i occasionally speak to his dad when i turn up to training.

"I don't train with there group though..i train with a different group down at the track combination of sprinters/middle distance athletes"

It's all about May 10th..Payback!or navy i wana b at sea like

wer u racin may 10 n is it 200 again

[Primadonna Kool]

or navy i wana b at sea like

wer u racin may 10 n is it 200 again

At Wavertree, the Merseyside Champs.

I can do it all, 100m - 200m - 400m.

But i am going to just compete at 400m.

Back for Redemption!

[Decebal]

At Wavertree, the Merseyside Champs.

I can do it all, 100m - 200m - 400m.

But i am going to just compete at 400m.

Back for Redemption!

MR KOOL: respect!:good

What time are you going for?

What is your PB over 400m?

[joekirkbycobra]

At Wavertree, the Merseyside Champs.

I can do it all, 100m - 200m - 400m.

But i am going to just compete at 400m.

Back for Redemption!
snd best of luck:good

[average_joe]

l-carnitine tastes like shit, is there anyway i can make it taste better?

First put in in some water with 1 tspoon of honey. Then stir it with your dick, so it tastes like your mom's ass.

[Max Molyneux]

At Wavertree, the Merseyside Champs.

I can do it all, 100m - 200m - 400m.

But i am going to just compete at 400m.

Back for Redemption!

You train at the Picton Park Athletics Centre In Wavertree?

[Primadonna Kool]

You train at the Picton Park Athletics Centre In Wavertree?

No..

[Relentless]

First put in in some water with 1 tspoon of honey. Then stir it with your dick, so it tastes like your mom's ass.

but what if my moms ass doesn't taste nice? could i use your dads fingers nstead? i hear they taste like your sisters sweet body fluids.:good

[joekirkbycobra]

. Then stir it with your dick, so it tastes like your mom's ass.y add that its startin arguments 4 no reason
its a fkin boxin n trainin forum

[Dantes]

At Wavertree, the Merseyside Champs.

I can do it all, 100m - 200m - 400m.

But i am going to just compete at 400m.

Back for Redemption!

What's your times for the 400m Kool??

[Primadonna Kool]

My past times from when i was 17..i was not really a 400m sprinter. I was just a average sprinter at 53sec..flat, i won most of my medals in the Long Jump etc...i only trainned twice aweek, keep in shaoe and just some fun. Since then i have matured, i am bigger stronger i am officially a tank...over 4 years have past. My dimensions are symmetrical to Dwain Chambers physicality! in a year without no training i split a 54sec 400m relay leg..that's what got me thinking that i want to make a comeback. I know for a fact that i can smash 50sec up..by seconds. By seconds..people don't split 54sec 400m without no training, by just doing push ups and core in his garage, that's not meant to happen. I did make a comeback in Janauray and i trained for 6weeks straight down at the track with my proper sprint group, and also 3 times aweek in the gym compound movements. Bench, Deadlift, squat, core etc. But i hurt my ankle when i was out one night drunk in town, and then i just lost motivation.

But since February, i have just disappeared off he scene. No one really knows, what i am planning on May 10th..i got a call yesterday to competed in the National Senior on May 2nd. I said i cannot compete because i am in terrible shape...

All i have basically been doing since i disappeared of the scene is..

3 times week in the gym
Power Cleans
Squats
Core
Bench



3 times aweek..8 mile runs with timed interval sprints, 40second in duration. With my mate who in the in Royal Marines, and also Rasta Man sometimes.

You see technically i don't just approach things without planning. The 400m sprint is 49% Aerobic/ 51 % Anaerobic on average. I have only really been working on my Aerobic Power and to a certain extent Anaerobic in the gym lifting weights.

I am going to carry on training in this manner for another month..and then i will incorporate track work.

If i run a sick fast time on May 10th...which i know i can do..and with this training i am doing now. Its very bad news when i incorporate the hardcore track work in, its really is bad news for other athletes.

"Athletes have always said, i talk too much...i never live up to the hype..i talked to much but i Havant did anything on paper to back it up for along time years"

"What i say to that is fuck it...fuck it all..does a train approach to quietly before it smashing you up..? No it doesn't Trains are nosey, they let you know there coming"

"And that's all i am doing, i am like a train..if a train wanted to look human it would look like me, so would a tank. I don't give a shit no more, what the fuck any other athletes have did in the pasts..or what i have did..what i have said...but did not achieve"

"All that matters is now, the time is now...and as far as i am concerned i am a fucking tank"

"May 10th..i am going there to win..shake things up... 40 +sec...

[joekirkbycobra]

how did u get n lad

[ChuckYoungblood]

What new KOOL?

[Primadonna Kool]

Update tommorow..!

I am tired..

I thought this was over..maybe i was wrong. :shock:

[xoum]

do you actually boxe?

[amy]

do you actually boxe?

No. He doesn't.

[Dantes]

Update tommorow..!

I am tired..

I thought this was over..maybe i was wrong. :shock:

pretender :nod