The BIG 3……The Only Way To Gym Freshness Part 1

Today I’m starting my series on how to perform the “Big 3” properly. First up is squats. A serious but fresh old-school lift, one of the Powerlifting Big 3 along with the bench press and the deadlift. To express the importance of squats, if I was going to the gym and only had enough time to do one exercise it would be squats of deads. There’s no other movement that can compare to it’s muscle building capabilities aka freshness. The squat activates all the muscles in your legs, strengthening your hips and lower back. And your upper body/core is used to stabilize. Not to mention the testosterone boost you get from it.

Check out my guide below on how to squat properly:

The Setup of Greatness

Grab the bar with a grip a little wider than shoulder width and squeeze it with a death grip.

Get under the bar and pull your shoulder blades as far back as you can. (This should be uncomfortable)

The bar should sit on your mid traps, not the top of your spine or your neck.

With your head straight, chest up, and back arched, unrack the weight and take two steps back. Your feet should be a bit wider than shoulder width apart.

The Descent to Glory

With your chest up and back arched,  push out on the sides of your feet like you are trying to spread the floor.

To begin your descent, break at the hips by pushing your glutes back and then squatting down as low as you can go without allowing your lower back to round or butt to tuck under.

On the way down you need to consciously drive your knees out. Remember squatting takes place BETWEEN the legs, not above them.

Getting Out of the Hole

When you can get to parallel without spinal flexion the freshness is just beginning. Now you have to get back up.

When coming out of the hole be sure to lead with your head, driving backward into the bar but NOT looking up.

Your chest should be high and you should drive your elbows forward. Push your hips forward while engaging the glutes.

Pause at the top, gather yourself, look in the mirror and remind yourself how fresh that rep was and do it again!

Now you know how to squat properly. Let the fresh pain greatness begin!

Until next time Stay Fresh My Friends


Macbook Pro w/ the Freshness of Retina Technology

Last month I said goodbye to my ole trusty Blackbook and hello to my new Macbook Pro with the freshness of Retina technology.  I have been really patiently waiting to replace my old Macbook and glad I did. This new Macbook Pro w/ Retina is pretty much the best thing since sliced bread.

My pride and joy

The wife and me with our pride and joy

My Mac Build:

Display: 15.4-inch Retina display
Processor – Intel 2.3GHz quad-core i7 processor,
Memory – 16GB RAM
HDD – 256GB flash storage
GPU – Intel HD Graphics 4000 integrated graphics as well as the Nvidia GeForce GT 650M

My thoughts on my new Macbook Pro w/ Fresh Retina Tech:

Screen: The new retina screen is absolutely stunning. It’s 5.18 million pixels is quadruple the resolution of last-generation’s baseline MacBook Pro. Picture going from SD to HD TV, it’s basically the same experience. The other amazing number worth mentioning here is the 178-degree viewing angle, which which means you can see the screen from basically anywhere.

Retina Display

Hardware: It’s super thin. The thickness measures in at 0.71 inches (about as thick as a usb port) and it only weighs 4.46 pounds. In exchange for weight, you’re not being asked to give up all that much. The optical drive was left out but there is a convenient SD and HDMI slot on the right. Also gone is the Ethernet port, replaced by a Thunderbolt adapter (It’ll cost you $29.99.) Likewise, the FireWire 800 port has been removed, replaced by a separate Thunderbolt adapter. The new MBPR comes standard w/ USB 3.0 ports and two Thunderbolt ports. (Interestingly, Apple chose not to make the USB ports blue, as they’re both 3.0 and, therefore, there was no need to differentiate like the PC’s.) There’s the now-standard single headphone jack on the left side and the soon-to-be-standard MagSafe 2 connector.

Performance:  Any laptop that can run Diablo 3 and not be considering a gaming laptop should blow your mind. It runs Diablo and any other apps with ease. When you turn the Mac on it boots in less than 10 seconds thanks to the flash HDD which is very nice. I have finally found a computer that is faster than I can keep up with. No more waiting around for the computer to process. You’ll be on the next screen before you even click the mouse.

Sound: Amazing for a computer that is so thin. To sum it up the sound on my mac sounds better than my Samsung LCD TV I have in my living room.

Battery life, noise, and heat: I tested the battery life and the system lasted around 7 hours (which was advertised). Heat, yes it gets hot and you can burn yourself if you touch where the GPU is located but there’s no cause for concern. The GPU averages temps of 60° C and the CPU 50° C under stress. Also the fans are so quite you wont’ even notice when they come on.

Verdict: There is no one word to sum up how fresh this Mac is. Simply put it’s amazingly fresh. I mean when you’re holding a computer that is as thin as an USB port and can do everything a desktop can it’s simply amazing. If you in the market for a new mac you can get $200 off with the education discount through Apple. On top of that you get a free $100 Mac App store gift card, mine is yet to arrive (be looking for a post of what apps to get when it does). All in all this laptop is the best I’ve ever laid hands on. If you want a laptop that is fast, thin, light, and will last for several years look no further than the new Macbook Pro w/ Retina.

More fresh tech coming soon. Until then Stay Fresh My Friends

Alabama’s new brew debut

As many of you Alabamians know the Alabama house passed Senate Bill 294 (Craft beer bill), allowing the sale of beer containers up to 25.4 ounces. This was effective as of last Wednesday, August 1st.

After work I decided to swing by the local brew shop and pick up a couple new refreshments. I went with the Andygator and the 25th Anniversary Doubledog brewed by Abita. You can check out my brew review below:


ABV: 8.00%

Serving Type: Bottle

Appearance: clear, light golden. Virtually no head.

Smell: Sweet aromas of lighter fruit and a bit of citrus meet the nostrils.

Taste:  Not nearly as sweet as it smells but still fresh. You get a bit of bitterness from the hops and a little bit of a sweet finish. Warming the mouth and body in a very nice way.

Overall thoughts:

I think I saw this one first on the show “True Blood”. Intitial pour releases a very nice arouma, lets you know it’s there. Average head and gets down to business. Overall very nice beer. Better when poured around and drank while with a group.

25th Anniversary Doubledog:

ABV: 7.00%

Serving Type: Bottle

Appearance: Pours a deep and dark brown with a robust inch of foam.

Smell: Aroma is very similar to that of a nice brown ale.

Taste: More like a light stout at first. Nice dose of chocolate and mild crystal malts. Very smooth flavor throughout. Aftertaste is savoringly fresh yet mild.

Overall thoughts: This guy is pretty refreshing. It could taste a little thicker but it’s a good all year around beer. You could say it’s a vanilla-lover’s delight.

More brew coming soon. Until then Stay Fresh My Friends.

The freshness has returned

So I fell out of the blogging routine several months ago and now I’ve decided to give it another chance. Here’s just a little bit of what I’ve been doing  to catch you up:

Went to a fresh Blackboard Transact conference for work:

Went to a Luke Bryan concert w/ @sanfordrobby at the Tuscaloosa Amphitheater:

Had a awesome bachelor party with: @sanfordrobby @christiandan5 @whitakercaleb @brettsnotontwitter

I got married to the lovely @Ashleighbeth on May 12 in Montevallo at the American Village.

Had an awesome honeymoon in the Conch Republic:

Watched Rose Towers get demolished:

Went to my first Braves game in 10+ years with @ashleeamoore @jacobtucka @ashleighbeth:

That’s pretty much a quick summary of everything fresh that’s been going on in my life the past few months. Looking forward to starting back the blog. Hopefully I’ll be posting weekly but we’ll see.

Until next time Stay Fresh My Friends!

iPad 3 Event Today

Yippie ki yay! It’s Apple announcement time again. The iPad 3 announcement is today at 12:00PM CST or 10:00AM PST.

Here’s a few places you can go to see the live blog:

Gizmodo Live Blog

Engadget Live Blog

Wired Live Blog

Mashable Live Blog

Also you can follow live on twitter for fresh 140-character highlights of what’s going down:



Stay Apple fresh my friends!

All good things must come to an end

Today I flipped on the internet and found out some not so fresh news. Apple’s new OS, Mountain Lion, won’t be supported on the ol trusty black Macbook of mine.

Here’s the list of unsupported Macs for Mountain Lion:

Any Intel Core 2 Duo MacBook from late 2007 – late 2008 (Model Numbers: MB061*/B, MB062*/B, MB063*/B, MB402*/A MB403*/A MB404*/A, MB402*/B)
• The Mid-2007 Mac mini (Model Numbers: MB138*/A, MB139*/A)
• Late 2006 polycarbonate iMac (Model Number: MA710xx/A)
• The original early 2008 MacBook Air (Model Number: MB003LL/A)

If you want to check your Mac and see if it’ll place nice with Mountain Lion click on the Apple at the top left and select “About This Mac”. On the screen that comes up, click “More Info”, then look under the hardware section.

It’s been a good ride I’ve had her since 2008 lasting me through college and then some but I hate to see her go. On the bright side it looks like I now have an excuse to get a new Mac

Fresh Tech Blogs

So as many of you know my thing is tech. I read tech, write tech, talk tech, eat, sleep and breathe tech. With that in mind, what better to share than some of my freshest tech blogs? The number could probably be higher, but here’s 10 sweet tech blogs you really ought to read. Some are super nerdy and for techies only, but many aren’t. Enjoy!

Lifehacker – This site is one of my favorite tech news sites. It offers tech-related productivity tips and news and articles on how to get things done.

Gizmodo – This site offers reviews of gadgets, gizmos and cutting-edge consumer electronics.

Engadget – Its witty and short tech articles, breaking tech news and exclusives are updated around the clock.

Digg – Technology focused news site where the stories are chosen by community members rather than editors.

Wired – Focuses on current and future trends in technology, and how they are shaping business, entertainment, communications, science, politics, and culture.

Techcrunch – Group-edited weblog about technology start-ups, particularly the Web 2.0 sector.

Apple Insider – Great site for up to date apple news and rumors.

Mashable – This is your source for anything and everything on Web 2.0 startups and applications.

Boy Genius Report – They’re full of rumors and leaks, and are almost always right.

Ars Technica – Heavy on the geekery, but full of interesting thoughts and niche pieces.

How to get workout fresh

Well February is here and by now everyone who has started their New Year’s Resolutions have either given up or you’re determined to keep the freshness and stick with them.

For the few fresh ones who are still going strong I have a fire workout  to help reach you fitness goals this year. This workout isn’t for slackers everyone, but if you’re looking to go hard in the gym and get stronger this workout is for you.

Powerlifting is based around 3 main lifts squat, deadlift, and bench press. I prefer to call them the “supa fresh 3” but you must know these lifts are the most important parts to see results in they gym. The supa fresh 3 activate your biggest, baddest, and hardest hitting muscle groups which release more testosterone and growth hormone leading to fresher results.

Below is the workout I personally use. I created it to where you workout 3 days a week resting every other day. This allows your body to recover so you can reach your FFMGP or fresh full muscle growth potential.

Check out this workout and unleash it in the gym! Your excuses are invalid just do it! If you have any questions just let me know.

Until next time Stay Fresh My Friends!

Protect fresh speech. Stop SOPA and PIPA!

I’m sure you have heard about the Stop Online Piracy Act (SOPA) and the Protect IP Act (PIPA). They are two bills that sound like they have a positive aim but, in reality, have serious potential to change and make the internet unfresh as we know it. The following video below by Fight For The Future explains the effects SOPA and PIPA can have on our internetz:

So you ask yourself what can I do to keep the internetz fresh? Well that’s simple.

Tell congress not to censor your web:

Call your elected officials:

Censor your website in protest:

Petition the Obama Administration to veto the bill:

For more information about these unfresh bills go here

Even Marie Laveau couldn’t have saved LSU

For all of you who don’t know who Marie Laveau was, she was the meanest, baddest, voodoo queen of New Orleans back in the day.

LSU thought they could come in the dome and steal our joy but there wasn’t anyone, anything, or any voodoo queen stopping the Tide on the night of the 9th!

(P.S. for a shorter lesson on Ms. Laveau’s voodoo magic check out this song: Bobby Bare – Marie Laveau)

When Alabama senior linebacker Courtney Upshaw addressed his teammates earlier this week, he kept coming back to one word.


“What I told them was, ‘Let’s be legendary,’ ” Upshaw recounted. “And that’s all they heard from me over and over again during the game.”

Oh what a legendary night it was! History was made as Alabama shutout LSU 21-0 for the first time in a BCS National Championship game. I’d like to welcome back our #14th National Championship to “title town“!

Here’s the pics and video from a fun week in the Big Easy:

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