Welcome to The Log

July 8th, 2016

Welcome to The Log. The Log is part health & nutrition, part training & fitness, and part performance lifestyle. Basically, a little bit about lots of different things that most Out of the Lab (O2TL) users will be interested in. The Log is intended to be informative, educational, inspiring, and, at times, even a little humorous. (We’re serious […]


Dastardly Gym Deeds to Avoid

February 21st, 2017

    Let’s face it; the gym is more than a place that you frequent from time to time; it’s a second home. And those people you spend so much time with at the gym, they’re kind of family like. (Granted, they may be from the weird side that you don’t really care for, but you […]


Physique Tip #14 – Focus on the Negative

February 19th, 2017

  When it comes to resistance training, negativity is actually a good thing.   Now this isn’t a license to have a bad attitude; we’re talking about the “negative” portion of each lift.   Concentric movements involve shortening the length of the muscle. Think of what happens when you perform a biceps curl. As the […]


Physique Tip #13 – The Harder You Work, The More Protein You Need

February 8th, 2017

  It’s a commonly held belief that the human body can only absorb and utilize about 20-25 grams of protein at one sitting. The absorption part of this idea is clearly false, as our G.I. tract is more than capable of digesting and processing any amount of food that we throw at it. The second […]


Physique Tip #12 – Hydrate Heavily

January 29th, 2017

  While not the most exciting topic, proper hydration is incredibly important for anyone who’s active.   Fluids keep everything from your brain to your big toes functioning properly. Nutrients are transported by and dissolved in fluids… The sweat we use to cool body temperature is comprised of fluids… Metabolic waste products are excreted in fluids (1)… […]


Physique Tip #11 – Spice things up a bit

January 26th, 2017

  It’s no secret that spices give foods their distinctive flavors. But, what you may not know is that like their brethren, fruits and vegetables, spices are packed with a plethora of different phytonutrients. When we consume these concentrated plant constituents powerful antioxidants and other disease-protective compounds are passed along.     While nutrition scientists […]


Physique Tip #10 – Optimize Training Rest

January 23rd, 2017

  How long you should rest between sets depends upon factors like what you’re training for and how much weight you’re using. While a minute is pretty common and is probably acceptable, research suggests that longer or shorter rest periods between sets may be more optimal for your particular goals.   YOUR GOAL Adding muscle size […]


Physique Tip #09 – Don’t Confuse Appetite for Hunger

January 22nd, 2017

  When’s the last time that you’ve heard someone say, “I’m really appetite?” Bad grammar aside, probably never. But much of the time that’s exactly what is going on when people claim to be hungry.   Hunger is a physiological requirement …a legitimate need for the energy and nutrients that foods provide. Hunger is instinctive and […]


Physique Tip #08 – Work Inside Out

January 20th, 2017

  As a rule, you should train your body from the inside out.   Start with larger muscle groups like quads, glutes, lats, and pecs before moving on to the smaller muscles in the shoulders, arms, calves, or abs. The rational for this is pretty simple: smaller muscles fatigue more quickly than larger muscle groups. […]


Physique Tip #07 – Slow Down to Fill Up

January 19th, 2017

  It takes time (about 20-30 minutes worth) for your brain to realize that your stomach is full. If you wait so long between meals that you’re ravenous, you’ll eat faster, increasing the likelihood that you’ll overeat by the time that mission control gets the message.   Not surprisingly the inverse is true. People that […]


Physique Tip #06 – Form First

January 18th, 2017

  In the beginning, progress in the gym comes quickly. Enthusiasm is high, commitment levels strong, and your body is receptive to the challenge. However, lifting isn’t always a linear process. There are days when you’ll be strong and others where you struggle to manage the same weights used for the previous workout. It’s easy […]