Yo,
I'm all about trying to inspire others to get the bodies they want and motivate someone to keep pushing to their goals
Share your work! Email me your pix of your lifting team, progress, something to show support and something you can be proud of!
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SEND ME PIX TO PUT IN THE SLIDE SHOW!!! SHARE YOUR RESULTS!!!
Today was a great day. I wouldn't suggest you do all of this unless you've been lifting a while and know that you're going to be sore tomorrow. My goal for the day was to get my back stronger and increase my lower back endurance.
Back and Bi's Wide-grip Pull-ups: 3x12
Arnold Pull-overs: 5x5, heavy **I use a machine specifically made for this exercise; the video shows me using dumbbells
Wide-grip Pull-downs: 4x5, heavy
Flatbar Dumbbell Curls: 3x5 (heavier weight, increasing weight between sets), 3x7-10 (decreasing weight between sets
Close-grip Seated Rows: 3x12-15
Upper Bicep Curls: 3x12 **Don't let the arm go all the way down; focus on working the upper half of the bicep
So my shoulder's healed enough for me to get back to doing very light chest work again. I'm pretty excited about that; planning to start out doing high rep work to pump my chest back up and get my endurance back before focusing on getting my numbers back up.
Chest and Tri's
Cable Machine Triceps Extensions, palms down: 1x20 (warm-up), 3x15-20 **Focus on working the outer half of your triceps
Cable Machine Neutral Butterflies: 4x20 **Neutral meaning the cables are at the same height as your nipples; your arms should stay parallel to the ground
Cable Machine Triceps Extensions, palms up: 3x15-20 **Focus on working the inner half of your triceps, the back of your arm nearest your armpit/ribcage
Seated Dumbbell Triceps Extensions: 3x15-20
Cable Machine Incline Butterflies: 3x20 **The cables are at waist level, so your pulling your arms up and across your body
Cable Machine Decline Butterflies: 3x20 **Cables up high so you're pulling down and across your body
back at this after a good long while. Hurt my shoulder so my lifts have been changed up a lot. Probably went overkill with the legs yesterday, but I can still walk fine today so no worries!
Legs Squats: 2x10 light weight, 3x7 Heavy, 1x12 with as much weight as possible.
**I used a small step to make sure I got down low enough
Superset Quadriceps Curls: 3x5, 2x7, 1x as many as possible Hamstring Curls: 3x7, 2x10, 1x as many as possible
**Do a set of quad curls, then hamstrings curls, back and forth
Heavy Smith Machine Calf-raises: 3x7 Light Calf-raises: 3x15
Front Squats: 3x10
I haven't posted for a month and I'm still getting hits?! Somebody hit me up!
Back and Bi's Wide-grip Lat Pull-downs: 5x10, behind the head
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Weighted Chin-ups: 4x10 (palms facing you) **If you can't do 10 chin-ups, don't add any weight to your hips
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Bicep Superset: 3x12 (3 sets on each workout, alternating lifts) - Flatbar Curls - Upper Bicep Isolation Cable Curls: on a cable machine, put the cables high enough that your elbow is above your shoulder with your arms extended out to your side. Keeping your elbow still, bring your hand in to your ear. You should feel the burn in your upper bicep
_________________________________________ Close-grip Seated Rows: 3x10
Had a rough week schedule-wise last week, but hopefully I can get back to a regular routine this week. Had one of our best days in the gym today! I think today was Zak's best day that I've seen.
_________________________________________________ Heavy Weighted Dips: 3x5, 1xAsManyAsPossible
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Preacher Bar Skull Crushers: 3x15
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Heavy Finisher Press: 3x5-7 (275 lbs, 345, 315)
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So…
I'm surprised at how people still seem to be looking at this, even when I haven't put up new posts lately. Let me hear from someone! Comments and questions and hearing about people's results makes this worth it!
Deadlifts, pyramid set: 5x5 (135 lbs, 185, 275, 315, 405) **Pyramid set means increasing weight each set. "Reverse pyramid" means starting heavy and ending light
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Flatbar Bicep Curls, reverse pyramid: 4x as many as possible (115 lbs.x12 reps, 95x15, 75x20, 55x25)
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John came out hard today. I wasn't even planning to hit the gym today until he suggested it. Was nervous he was gon' work harder than me! Legs and Shoulders Leg Press: 1x12 (Warm-up weight) 3x12 (6 plates, 7 plates, 8)
__________________________________________________ Smith Machine Step-ups: 4x14 (7 each leg)
Hey hey..another big day! Team Dominate (the new name for the guys I lift with) is getting bigger! lol
Back and Bi's Lat Pull-downs: 1x12 (warm-up weight), 3x14 (7 behind the head, 7 in front)
_____________________________________________________ Dumbbell Pull-overs: 3x7 Heavy
Hey hey…had to take it easy last week because of a sore shoulder. Threw all my lifts off. Back at it now tho!
Chest and Tri's
Bench Press: 4x10 (plus a warm up set, so 5 total)
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Incline Bench Press: 3x12
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Incline Cable Flies: 3x10
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Dumbbell Kickbacks: 3x12
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Seated Dumbbell Triceps Extensions: 4x7
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Dips: 3x10-15
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SHOUT-OUTS!!
Jason- good job today. It's only fun to lift with someone else when they're really pushing their self. You seemed to go harder today than any other day. Don't be afraid of trying too much weight; that's why you have a spotter. Go hard and push your limits…
John Bailey- Shocked me today, man! Wasn't expecting you to come lift but I'm glad you did.
Hey hey, been super busy lately- orientation programs and such for incoming freshmen. I tweaked my shoulder the other day, so I had to skip chest day and switched shoulders for biceps today. Bear with me!
Legs and Biceps
Squats, pyramid set: 12 reps, 10, 8, 5, 3 and back down. **10 sets total, increasing on the way up and decreasing on the way down**(185 lbs., 225, 275, 315, 365, back down)
Heavy Dumbbell Curls, upper bicep focus: 4x7 **Lower your arm to just below 90 degrees, come back up as high as possible; this should help pull from the top of the bicep. Use too light of a weight and you won't feel anything.
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Seated Preacher Curls: x12, x15, x20
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Good first week! Restarting the routine but changing up the sets for the upcoming week!
Inclined Butterflies with Cables: 3x10
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Reverse Grip Bench: 3x minimum of 12 **Do as many as possible on this lift; I did 25 reps, 14 reps, and another 20 for my last set)
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Smith Machine Negatives: 2x10 **From the up position, let the weight fall as slow as possible. Then, have your partner do most of the work to lift the weight back up. And repeat
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-------------------------------------------- Hang Clean to Press: 3x7-10 **If you don't know this lift, it might not be for you. Do overhead press as a replacement. Youtube it!
Still hyped up after this list. Had a great day. Gordon came thru like a CHAMP! Zak made too much noise, as usual, but hit the gym as hard as ever too
Heavy Monday
(Light Monday coming next week..)
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Heavy Barbell Bench Press: 2x10 (warm-up weight), 5x5 heavy (255 lbs, 285, 295, 315, 275 WOOT!)
--------------------------------------------- Seated Dumbbell Triceps Extensions: 3x7-10, heavy **You do 10 if you grabbed too light of a weight; it's hard to judge how much weight you can do (90 lbs, 100, 120)
--------------------------------------------- Triceps Extensions Superset: 3 circuits of 7, palms up and palms down **Rush through with as little rest as possible
Took it easy today- wasn't feeling too hot. New workout routine starting Monday!
Arm Day
Reverse-grip Bench: 3x10
Seated Dumbbell Triceps Extensions: 3x15
Barbell Biceps Curls: 3x15
Seated Hammer Curls: 3x10
Cable-machine Triceps Extensions, Palms down: drop set- pick a moderately heavy weight, so as many reps as possible. Immediately after that last rep, drop 10 lbs or so and repeat for 5 sets with little to no rest
Smith Machine Calf Raise Superset: 3 circuits, sets of 10 (10 slow, 10 fast), Toes facing forward, toes pointing in at about 45 deg, toes pointing out at about 45 deg.
------------------------------------------- Heavy Dumbbell Shoulder Press (seated): 3x5
------------------------------------------- Smith Machine Shrug Superset: 20x2, 18x2, 16…14…12start off with the bar IN FRONT, do 20 shrugs, turn around with the bar BEHIND you, do 20 shrugs, so on and so forth until 12. **This is one long set with little to no rest until you finish the last set of 12 behind your back.
------------------------------------------- Front Deltoid Raises with Barbell: 3x12 **Palms facing up
------------------------------------------------------------------------ Chest Burnouts **New to the blog** (Only works if you have at least 2 people to help with the weight!)
With as no-to-little rest between sets, starting with an empty bar do: 1x15 (add weight after last rep), 1x10, 1x7, 1x5, 1x3 and BACK DOWN, starting at 1x5, 1x7…taking off one plate after each finished set
Weights: my smaller lifting partners did the bar, added 10 (each side), added 5, added 5, added 2.5
For stronger guys, add three 10s and a 5 (for the set of 3)
Went extra hard on chest this week. We'll probably back off a bit next week
SHOUTOUTS! Dillon- for actually leaving a comment. Thanx! Bill- for actually finishing the burnout on your first time! Gordon- for surprising us yet again; getting stronger every day!
Just finished this one. Went straight from the gym to bed! Ha
Leg Day
Leg Press Machine: 4x12 **Remember, everything is with as much weight as you can do while still finishing the set!
--------------------------------------- Power Cleans: 3x7 **If you don't know how to do these, substitute this lift with overhead squats or step-ups
--------------------------------------- Heavy Squats (not on Smith machine!): 4x5 **This is where you get strong!
--------------------------------------- Supersets, 3 circuits: - Quad Curls x 12 reps - Hamstring Curls x 12 reps - Calf raises: x 10 slow reps followed by 10 fast reps
EXTRA CARDIO STUFF that I chose to do last minute… Box jumps + flutter kicks: 5x20 of each with as little rest as possible **on the flutter kicks, each leg goes up and down 20 times- so 40 total, each set
SHOUTOUT… TO EVERYONE THAT GAVE ME A COMMENT…MEANING NO ONE AT ALL LOL. CAN SOMEBODY LET ME KNOW THEY'RE READING?!
Reverse-grip Bench Press: 3x5-7 **Reverse-grip means the palm-side of your wrist it facing your head instead of your feet
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Heavy Preacher Curls: 3x7
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Triceps Extensions Superset w/ Cables: 3 circuits, sets of 12, palms up and palms down
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SHOUTOUTS: Gordon- Again man, great day. You keep impressing me. Zak had nothing but good things to say about y'alls shoulder day (that I missed). I've been bragging about how you're gonna make more progress than AJ Pichardo (who's "training" with Ryan Brackett…)
Zak- for being a good lifting partner. No mushiness for you lol
Hello hello..took yesterday off- needed a break. Did cardio at night
Back Day
Wide Grip Lat Pull-downs: 3x10
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Weighted Pull-ups (palms facing in): 5x5 **You can do these with a weight belt or a dumbbell between your knees. If you can't do weight, do 5 sets of 5.
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Light weight Seated Close-grip Rows (with 5 second pause): 3x12 **Hold each rep back for a 5 count, pulling the weight down towards your bellybutton/ hips.
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Close-grip Pull-downs (palms facing each other): 3x10
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Reverse Butterflies: 3x7 **Focus on pulling from your back more so than from your shoulders
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Answers to people's questions: Manny- Try to get 1gram of protein for every pound of bodyweight. Protein shakes are a good way to get this high amount of protein. That, plenty of carbs (look up "carb loading), and hard lifting will help build muscle. If you're not eating enough protein and carbs but you're lifting hard enough, you'll just develop leaner more toned muscles; if you're not doing enough of either, you'll just get no results.
Sean MC- This is a tough one to answer. You can do circuit training tho. Pull-ups (palms facing in & palms facing out), bicep curls (palms facing up & down), weighted crunches (Video), and pushups (wide grip, hands at shoulder width, diamonds). Depending on your level of fitness, you could pick 4 or 5 of these 8 workouts, go through each workout doing as many reps as possible in 30 seconds taking as little rest as possible for something like 20-30 minutes. If it's too easy, you should do more reps, rest less, etc. This should get you more defined if you push hard enough
Brandon- Exercise wise, the best advice I have is to look at the routines I put together and figure out what works best for you. It's my opinion that if you're not getting stronger each and every week you're either not working hard enough or you're doing something wrong. Getting enough sleep is very important, and so is eating enough protein and carbs. 1 gram protein per body weight, do some research into "carb loading". As long as you're lifting hard enough, you can't eat too much. Junk foods don't count, but foods high in carbs and protein will be good for you. I'm trying to gain weight, too- having a chicken breast, 3 or 4 potatoes, and a can of green beans for dinner. If I had more milk, I'd finish it off with cereal lol. From seeing you, I'm going to assume you have high metabolism; if you're like me, you need to eat twice as much as you normally would.
Kevin- To drop weight, cut carbs. I dropped 20 lbs. of fat in a month for a competition recently; I completely cut carbs (I'd have a few for breakfast), and essentially only ate protein and vegetables. Cardio's important but you have to lift hard, too. Cutting carbs will make you more tired, but the pounds will fall off. You don't have to completely cut carbs, but if you make a drastic change in how many you take in you'll see results. I'd say have carbs in the morning and try to have as few as possible within the few hours before and after working out.
SHOUTOUTS! JORDAN KAPELI: Hey man, it was great hearing from you- highlight of my week so far. When sharing stories with people about high school football and the great athletes I've come across, you're always one of my favorite people to talk about. I'm proud of you for getting into a football program away from home, and I really want to do as much as I can to help you be successful (academically, socially, any way I can). I graduated from Liberty a long time ago, but that family we formed on the field stays wrong- I still lift in my old football shirts! Let's make sure we keep in touch more.
JASON: It was great having you in the gym again! We gotta get you some music though. Gotta practice your mean face so you can hit the weights harder lol! Great job in the gym, though; your effort and determination helps me push through the workouts harder
Used today to measure how my strength has increased and what not. We started out by maxing out on bench press, which is good to do every now and then to make sure you're increasing. Unfortunately, my elbow was sore from bball the other day- no new max for me
Chest Day
Max-out Bench: 1x12 (135 lbs), 1x10 (185 lbs), 1x7 (205), 1x5 (225) 1x3 (255), drop to single rep sets and increase weight until failure (275, 295, 315, 325, 335) ** I only listed my weights as a way of judging how I increased each time
Heavy Incline Dumbbell Bench: 3x7 (both hands at a time)
Decline Cable Butterflies: 3x10
Dips: 3x min. of 15 (get help or use the pad if needed- I did 15, 25, 27)
ABS!!! And go eat healthy. PROTEINNNNN! (I laughed…)
SHOUTOUTS!!!
Gordon (again!!!) and Bill- watching y'all helped me push myself today. I'ma feel this tomorrow…
Zak- almost got nervous you were gonna outlift me today lol.
Squats: 3x10 + a light warmup set of 12 **Just because it's a set of 10 doesn't mean light weight! Do as much weight as you can handle for 10 reps. I barely finished my last set
Heavy Leg Press: 3x7 **Same concept as before- enough weight that you're questioning rather or not you can finish after the 5th rep of each set
Quad Curls (on machine): 3x10-12
Calf raises: 3x20 (10 slow, 10 fast each set)
Light weight Deadlifts: 3x10-12 **Really focus on form and keeping your butt under you the whole time. Works your lower back and core, as well as your hips and thighs.
Had a great week in the gym! Thanx everyone for sharing your new inspirations to get in the gym. It's helped me hit the weights extra hard everyday
Arm Day
Heavy Reverse Bench Press: 4x7 + a warmup set of 10-12 **This is just like normal bench press, except your palms are facing down towards you instead of up towards the ceiling
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Skull Crushers (with easy curl bar): 3x12
Flatbar Bicep Curls: 4x12-15 **There are a lot of reps, but that doesn't mean use baby weighs!
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Tricep Extension Superset: 3 circuits
- palms down x 12
- palms up x 12
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Heavy Hammer Curls: 3x5
SHOUT OUTS!
Brandon S. and Chris C.- great to hear from both of y'all. Glad to see y'all are watching and are working towards your own goals!
