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!
Find me on facebook: http://www.facebook.com/evan.moss.77
Twitter: @EMoss225
SEND ME PIX TO PUT IN THE SLIDE SHOW!!! SHARE YOUR RESULTS!!!
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.
__________________________________
Seated Preacher Curls: x12, x15, x20
__________________________________
Good first week! Restarting the routine but changing up the sets for the upcoming week!
Inclined Butterflies with Cables: 3x10
___________________________________________
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)
___________________________________________
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
___________________________________________
-------------------------------------------- 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..)
---------------------------------------------
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
-----------------------------------
Heavy Preacher Curls: 3x7
-----------------------------------
Triceps Extensions Superset w/ Cables: 3 circuits, sets of 12, palms up and palms down
-----------------------------------
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
-------------------------------
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.
-------------------------------
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.
-------------------------------
Close-grip Pull-downs (palms facing each other): 3x10
-------------------------------
Reverse Butterflies: 3x7 **Focus on pulling from your back more so than from your shoulders
-------------------------------
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
--------------------------------------------
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!
--------------------------------------------
Tricep Extension Superset: 3 circuits
- palms down x 12
- palms up x 12
--------------------------------------------
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!
My gym was closed yesterday, sad face.
Back in there today, though, feeling inspired as ever!
SHOULDER DAY
Barbell Shoulder Press: 3x10-12
Extended Deltoid Triplets: 3 sets, (7 reps of each of the 3 different isolations, each set). **Don't try and do more weight than you can handle! The last ones are the hardest.
Heavy Upright Rows: 3x7
Shrugs: 3x12
Dumbell Front Deltoid Raises: 3x12 **In the video, my lifting buddy uses a barbell. Use a dumbbell, one arm at a time.
Heavy Arnold Press: 3x7 **I only did 1 arm in the video. Do both arms together, this time.
SHOUTOUTS! Jeremy Cegers- new name that I hope to put on here again, soon! Future lifting buddies from afar, I hope! Gordon Pherribo- This man shows up again! Again, it's great to have you lifting with Zak and I. Keep it up. It's exciting to see you push yourself in the gym DeVynne F…n- Can we actually chill one of these days? lol. It was good seeing you in the gym, too. You'll have deltoids one day...
Weighted Pull-ups: 4x5 - We don't usually work these in much. They suck
----------------------------------------------------- Behind the head Lat. Pull-downs: 3x10 HOLD AT THE BOTTOM FOR A 3 COUNT ON EACH REP
----------------------------------------------------- Heavy Arnold Pull-overs: 4x5
Heavy Flatbar Deadlifts: 4x3 INCREASING WEIGHT EACH SET! With so few reps, you're wasting time if you're not doing as much weight as you can finish the set with!
Shoutouts!!!
Gordon P.- another impressive day! Glad you keep showing up!
It was nice to work out with a few carbs in my system again!
Chest Day
Bench Press: 3x10-12
------------------------------------------- Heavy Butterflies (on machine preferably): 4x7
------------------------------------------- Decline Bench Press: 3x as many as possible (I did 25, 27, 29)
------------------------------------------- Heavy One-Armed Inclined Dumbbell Press: 3x5
------------------------------------------- Heavy Weighted Dips (on machine): 3x3 **This is meant to be especially heavy. If you don't know what a dip machine is/don't have one/don't know how to do weighted dips, skip this** ------------------------------------------- Finisher Press: 3x7
I only feel motivated to keep this blog going when I know people are looking. Leave comments! Ask questions! Send your pictures for the slide show, which is getting updated soon!!!
SHOUTOUTS TO….
*My older sister Natalie- I feel like I'm on a whole new level now with this whole fitness trying to share the experience things we've talked about lately…
*Chauncey- thanx for the encouragement, even after the diet has ended and the power has been turned back on (ha)
*Joe Frick- can't wait to get a picture for the slideshow
*Amanda Smith- for getting off her butt and making the most out of God's gifts
