John Cena



Billed height  : 6 ft 1 in (1.85 m)


Billed weight : 240 lb (110 kg)


Born : April 23, 1977 (1977-04-23) (age 33) West Newbury, Massachusetts


Resides : Tampa, Florida


Billed from : Classified (UPW)

West Newbury, Massachusetts (WWE)


Trained by;
Ultimate Pro Wrestling, Ohio Valley Wrestling


Debut : 2001


John Felix Anthony Cena, is an American actor, rapper, and professional wrestler employed by World Wrestling Entertainment (WWE) on its Raw brand.

In WWE, Cena has won fifteen championships in total, including nine World Titles (having won the WWE Championship seven times and the World Heavyweight Championship twice). In addition, Cena has also won the WWE United States Championship three times, the World Tag Team Championship twice (once with Shawn Michaels, once with Batista), and the WWE Tag Team Championship once (with David Otunga). Cena also won the 2008 Royal Rumble match, and the 2009 Superstar of the Year Slammy Award.

Cena started his professional wrestling career in 2000, wrestling for Ultimate Pro Wrestling, where he held the UPW Heavyweight Championship. In 2001, Cena signed a contract with the World Wrestling Federation (WWF) and was sent to Ohio Valley Wrestling (OVW) where he held the OVW Heavyweight Championship and the OVW Southern Tag Team Championship (with Rico Constantino).

Outside of wrestling, Cena has released the rap album You Can't See Me, which debuted at #15 on the US Billboard 200 chart, and starred in the feature films The Marine (2006), 12 Rounds (2009), and Legendary (2010). Cena has also made appearances on television shows including Manhunt, Deal or No Deal, MADtv, Saturday Night Live, Punk'd, and Psych. Cena was also a contestant on Fast Cars and Superstars: The Gillette Young Guns Celebrity Race, where he made it to the final round before being eliminated, placing third in the overall competition.

Early life

Cena was born April 23, 1977, in West Newbury, Massachusetts, the son of Carol and John Cena, Sr.He is the second eldest of five brothers – Dan, Matt, Steve, and Sean. After graduating from Cushing Academy, Cena attended Springfield College in Springfield, Massachusetts. In college he was a Division III All-American center on the college football team, wearing the number 54, which is still used on some of his WWE merchandise. He graduated from Springfield in 1998 with a degree in exercise physiology, after which he pursued a career bodybuilding,and also worked as a chauffeur for a limousine company.
 
Professional wrestling career 

Training

Cena started training to become a professional wrestler in 2000 at the California-based "Ultimate University" operated by Ultimate Pro Wrestling. Once he was placed into an in-ring role, Cena began using a semi-robotic character known as The Prototype.Some of this period of his career was documented in the Discovery Channel program Inside Pro Wrestling School. While in UPW, Cena held the UPW Heavyweight Championship for just shy of a month in April 2000.In 2001, he signed a developmental contract with the World Wrestling Federation (WWF) and was assigned to its developmental territory Ohio Valley Wrestling (OVW). During his time there, Cena wrestled as both The Prototype and Mr. P, and held the OVW Heavyweight Championship for three months and the OVW Southern Tag Team Championship (with Rico Constantino) for two months.
World Wrestling Entertainment (2002–present)
Debut (2002–2003)




Cena performing an FU (now "Attitude Adjustment") to Kurt Angle.

Cena made his television debut answering an open challenge by Kurt Angle on June 27, 2002. Inspired by a speech given by WWE Chairman Vince McMahon to the rising stars of the company, exhorting them to show "ruthless aggression" to earn a place among the legends, Cena took advantage of the opportunity and almost beat Angle kicking out of his finishing move, the Angle Slam and enduring the ankle lock submission hold. Cena ultimately lost to a hard amateur wrestling-style pin.Following the near-win, Cena became a fan favorite and started feuding with Chris Jericho. In October, Cena and Billy Kidman took part in a tag team tournament to crown the first WWE Tag Team Champions of the SmackDown! brand, losing in the first round.The next week, Cena turned on and attacked Kidman, blaming him for their loss, becoming a villain.

Shortly after the Kidman attack, on a Halloween themed episode of SmackDown, Cena dressed as Vanilla Ice performing a freestyle rap. The next week, Cena received a new character: a rapper who cut promos while rhyming. As the gimmick grew, Cena began adopting a variant of the 1980s WWF logo — dropping the "F" — as his "signature symbol", along with the slogan "Word Life". Moreover, he was joined by an enforcer, Bull Buchanan, who was rechristened B-2 (also written B² and pronounced "B-Squared").Buchanan was later replaced by Red Dogg, until he was sent to the Raw brand in February.

For the first half of 2003, Cena sought the WWE Championship and chased the reigning champion, Brock Lesnar, performing weekly "freestyles" challenging him to matches. During the feud, Cena unveiled a new finishing maneuver: the FU, a Fireman's carry powerslam, named to mock Lesnar's F-5.Cena won a number one contenders tournament against Lesnar at Backlash. However, Cena was defeated by Lesnar. At the end of the year, Cena became a fan favorite again when he joined Kurt Angle as a member of his team at Survivor Series.
United States Champion and WWE Champion (2004–2005)

Why Your Muscle Pumps Don't Build Muscle;

Which is better, the pump or the feeling of totally exhausting your muscles to the point of failure when it is nearly impossible to pick up a pencil? Good question because I can promise that one is asked a lot. People love the feeling of being pumped and the blood flowing thru their muscles. In fact, Arnold has quite a few 'interesting' quotes on this subject.

But really, what is better? The muscle pump or the taxed feeling?

Let's get down to brass tacks...

A pump does not build muscle. But overloading and giving your body a reason to grow does.

By the way...

There is some evidence to suggest that pumping the muscle full of blood will help get more nutrients to the area and therefore, help to build muscle. That is a weak argument that a pump builds muscle but nonetheless, I have run across that bit of debate.

While you might leave the gym feeling weak but not pumped, that certainly doesn't mean you are not making some serious progress. And in fact, some programs I've tried, I leave the gym feeling completely weak but I'm not pumped at all and I even have the feeling I could do more work but that's not part of the program.

My strong hunch is...

That you love the pumps! I mean honestly who doesn't? I know I do and that's why I found a little way to get the best of both worlds. Sort of like having my cake and eating it to.

It's called super setting. It's not a new concept at all. In fact it's an old bodybuilding method but is foundational and can give you a great pump but at the same time, leaves you feeling weak and not wanting more.

Really think about...

A pump is just the blood flowing to the area. You can get a good pump without working all that hard. Giving your body no reason to grow. But you can get a great pump.

Overloading your muscles doesn't have to give you a pump either. If you engage in training that has you lift heavy weights but only in the 4-6 rep range, you may not feel a pump at all. But you will be weaker and you will get stronger. Yet you'll lose the feeling of pumps entirely because lifting heavy and resting simply doesn't give your body a chance to get all that blood to the area like a typical pump will do.

Needless to say...

Many just get frustrated and go between trying to get the best pumps and actually working hard.

What they don't know is that super setting is the ultimate way to work your muscle to a state of exhausting (increasing the intensity) and yet get that massive pump you've been looking to get.

Sample Pump Routine:

Incline Smith Bench Press (12 reps; slow, controlled reps, 70-75% of max)

IMMEDIATELY followed by

Incline Dumbbell Flyes (12 reps; 70-75% of max)

Keep in mind, this is just a sample but you are using weights that are challenging, in a higher rep range and following it up with another exercise that works the same area.

All this means is that you are going to bump up the intensity (forcing your body to grow) AND push blood to the area to get a great pump.

You can even experiment with rest intervals so that it's even more intense and the area you are focusing on is totally pumped.

Please understand that a pump itself does not build muscle. Overloading it, challenging it and giving it a reason to grow does.

You can use various techniques to bump up the intensity of any exercise, making it challenging without stacking on super heavy weights and having long rest periods. You'll not only get stronger and build muscle but you will get that pump feeling back.

Don't think that one or the other is better or worse, it's just different. But you can use techniques as I've shown above to build muscle and get them pumped up as well.

Certainly there are other ways in which to raise the intensity of an exercise and make it more difficult and still get the pumped feeling. Supersets were but one example. Drop sets are another variation that not only can overload the muscle and force it to grow thru intensity and progressive overload but you'll get a fantastic pump from that method as well. There's several other techniques you can use that I will detail in another article.

Make sure you go to http://www.musclepumpworld.blogspot.com and learn more about super setting and the various training programs you can use to get a super pump and overload your muscles and force them to grow. You can have your cake and eat it too in the Beginner's Guide to Fitness and Bodybuilding.

Creatine Dose (/day)

Creatine Dose (/day)

How to take your creatine dose.

Divide the loading dose into 4 equal parts; take one part every 4-5 hours. In other words, if your loading dose is 20 grams per day, you would take 5 grams of creatine four times a day during the loading phase. For the best results completely dissolve this amount of creatine powder into at least 16 ounces of fruit juice. Take one part with your morning meal, another at lunch, one immediately after your workout, and one before you go to bed. Again, do not take creatine immediately before you work out. The reason for this will be given in a subsequent newsletter. The loading phase should not exceed 5 days.

NOTE: As far as creatine is concerned, more isn't necessarily better. During the five days of loading, an equivalent of one day's creatine dose (~20 grams) is absorbed by our muscles. This is equal to about 1/5, or 20%, of our pre-existing muscle creatine reserves. After five days, creatine absorption by skeletal muscle declines precipitously. This can be either because the muscle is full or because creatine entry at the muscle surface is being blocked. No matter the reason, it doesn't make sense (economically or physiologically) to continue creatine loading for more than 5 days.

Maintenance

Normally, our creatine stores degrade at a rate of about 2 grams per day. This amount would need to be replaced each day in order to "maintain" the stores full. The purpose of the maintenance dose is to replace this loss amount of creatine. During the maintenance phase, reduce the creatine dose to 0.03 grams of creatine per kilogram of body weight. This is equivalent to 2.1 grams of creatine per day for a 70 kilogram (154 pound) person; 70 x 0.03=2.1. It is recommended that the maintenance phase not exceed 4-5 weeks. Take the maintenance dose immediately following your workout.

Wash-out

Following the maintenance phase a wash-out period should be incorporated to allow the body to recover from abnormally high creatine concentrations. The commonly recommended duration of the wash-out period is one month. Usually our muscle creatine reserves return to their original levels after one month of stopping supplementation. After washout, the next round of supplementation may commence again.

Concluding Remarks

Remember that these values are for pure creatine monohydrate. If your creatine product contains other additives, such as sugars, this will increase the recommended dose. This should be explained with the manufactures instructions. Nevertheless, the actual amount of creatine you take should not exceed what was outlined above.