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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Twitter: @EMoss225
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Today was another good day at the gym. My stomach wasn't happy with me when I woke up, though, and I ended up a bit rushed. The first shoulder lift was focused mainly on strength, but everything else was more for building muscle.
Back and Shoulders
Lat Pull-downs [behind the head]: 3x10
Seated Arnold Shoulder Press: 4x7 (45, 55, 65, 75 #s)
Superset 1: 3x12
Straight-Arm Pull-Downs
I did the straight-arm pull-downs using a cable machine with a flat bar. The motion is the same as in this video.
So, Monday I forgot to make a post. Then, Tuesday I started a post and forgot to finish. Womp. I really hit the legs hard today. I'll probably go back later and do cardio and abs after work.
This lift is focused more on building muscle. I did high reps on everything. When I work legs and tris again on Saturday, I'll be focusing more on weight. I had breakfast after this lift with just water before. For the heavier lift later in the week, I'll eat breakfast first.
Note: On sets of 10-12, the last 2 or 3 reps really burn and take a lot of effort. If you could easily do 15 reps, you need heavier weight
Pause Squats: squat down, hold for a 3 count, come up
Legs and Tris
15 minute warm-up: basketball
Squat warm-up: 2x12 (135 #s)
Pause Squats: 2x10 (185, 225 #s)
Squats [no pause]: 2x10 (225, 275 #s)
Seated DB Triceps Extensions: 3x12 (60, 75, 85 #s)
Enough people have asked me for workout tips lately to make this blog worthwhile again.
Please understand, there are many philosophies on how you should train. Half of what I do is focused on increasing strength and increasing muscle.
Currently, I'm trying to evaluate how I can manage low body fat levels (and the struggles that come with it) while having a full time job. I would like to do a body building competition later in the year. So now, most of my work outs are a bit faster paced with more total reps, working to lean myself out.
FYI - If someone asks me a question that I can't answer, I go to www.bodybuilding.com.
Recent Question:
Q: "Can you help me get lean?"
A: Eat clean, cut carbs, do cardio. Do what I do
Hello World, I haven't updated this in a long while, but a few friends called me out and I decided I'd type this up. Been hitting the gym extra hard lately. Started going in the mornings when my head's not all bogged-down after work. I get better workouts when my head is clear, I've noticed. Comments? Chest and Biceps
Bench press -255 lbs x10, three sec pause on first 2 reps and last 2 reps -265 lbs x 10, pause on last 2 reps -225 lbs x 10, 3 second pause on all ***The pause happens with the bar on my chest, not extended in the air. ____________________________________________________ Seated Preacher Curls -25s each side x 12 -20s x 15 -15s x 20 ____________________________________________________ DB Incline Press -70s x 7 -85s x 7 -95s x 7 ____________________________________________________ Standing DB Curls -45s x 5 -50s x 5 -55s x 5 -60s x 5 (barely...ha) ***each arm
Feeling toasted after this lift. Haven't been keeping the blog updated after my recent travels for work, but I think I'm going to re-up my focus on this and my personal fitness.
My new mantra- "Always better"
Back day
Wide-grip Lat Pull-downs: 3x12 (3 min. rest between sets)
Wide-grip Lat Pull-downs: 3x7 (~1 min. rest between sets)
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Bent-over DB Rows: 3x12
Bent-over DB Rows: 3x7
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Close-grip Pull-downs: 4x12 **Using the handle with your palms facing each other
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So, I would never ever never ever ever recommend doing leg day after a back day, BUT my partner suggested it. Back almost couldn't stand the leg part of this lift, but I made it. My thigh's a bit sore, so I didn't get as much weight as I'd have hoped but still a big day
Thighs and Bi's Heavy Squats: 2x7 warm-up, 3x5 heavy
(315 lbs, 315 lbs, 335 lbs)
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Quad Curls: 3x12-15
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Calf Raises: 3x12-15
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Preacher-bar Curls: 1x12, 1x17, 1x25
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Bent-over DB Curls: 3x12
**I should have made a video of this, but I didn't think to. Standing up and bending over, for whatever reason, forces you to pull more from the top of your biceps as opposed to the bottom like in the previous lift. I bent all the way over with my free arm elbow resting on my knee. Will make a video soon
Yesterday, I went a bit overboard with the lats. I'm really aiming to make my lat's a bit wider and develop between my shoulder blades. Had a good day for shoulders, too- only did one shoulder lift but I hit it pretty hard.
Back to Lats Lat Pull-downs: 1x15 warm-up, 5x10
Way more reps than I usually do, but I'm also looking to increase how many pull-ups I can do.
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Bent-over DB Rows: 3x12
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DB Seated Shoulder Press: 3x10-12
(65s, 75s, 70s)
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I didn't post my last few workouts. I don't like posting stuff that doesn't make sense- yesterday's workout was thrown off 'cause I was sick and only did half of what I wanted; Monday was thrown off because I lifted alone and was too distracted. Either way, today Zak and I killed it. Back and Shoulders
Light-weight Lat Pull-downs: 3x12 warm-up weight
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DB Front Deltoid Raises: 3x12-15
--------------------------------------------------------------- Shout Outs!
Dear Tyler- practice a joke, and then let me post it on here! JOD- Joke of the day…..TJOD- Tyler's Joke of the Day. GFLT…Get Funny Like Tyler…just some ideas
Dear Sara(h)- I didn't see you at the gym today……………………………………….
Dear Donald Watts- Can I have a before and after pic for my slide show?
So, my back's been developing slower than everything else- fewer gains visibly and with the numbers. Today, all I did was back with far more reps than I usually do. If you want to talk more, hit me up on facebook. www.facebook.com/evan.moss.77
Yesterday was a bit of a crap shoot. Did shoulders and back, but my focus was bad and I ended up doing a bunch of random stuff in no reasonable order.
Today, I got back on track and had a good day. Not very interested in my chest getting bigger, so I'm keeping the chest reps low and focusing more on strength Chest and Tri's
Bench Press: 2x7 warm-up, 3-4x5 heavy (185, 225, 245, 295, 265, 245)
**I like to work my way up to prove to myself that I can do the weight. Also, I'm still letting my shoulder heal. Last week, 275 felt like I was pushing it. Thankfully, I've healed enough to get a new high today. The drastic changes in my weights (245 to 295) aren't ideal- each person lifts different.
Triceps Extension Superset: 2x15 each hand, 2x12, 2x10
**For these, alternate between palms facing up and palms facing down. EX: we did one set of 15 reps palms up, one set palms down for the first "2x15" set.
Today was a trip. Last week, I told Zak (lifting partner) I could increase my max squat by 10 pounds per week. This is my first week actually tracking and proving myself right.
Someone just mentioned that you have to sign into something to leave a comment. I don't know how right that is, but if you care to comment, send me an email or something…facebook request or something to let me know that I might possibly almost be helping someone out! lol
Tomorrow, I'll get back to finding inspirational videos to put on here.
Don't cheat and be lazy on your squats like the rest of the world!
Legs and Biceps
Heavy Squats: 2x5 warm-up, 3x5 heavy (205, 255, 315, 345, 375x3, 315x4)
**Couldn't finish my last heavy set, so I dropped weight and did a few extra to make up for it
Leg Press: 3x15-20 (5 plates)
Seated DB Biceps Curls: 1x20, x15, x12 (25s, 30s, 35s)
**20 reps each arm so 40 total
Hamstring Curls: 3x12
ABS! Ha! I actually really did abs for a change today. 3 sets of 10 reps on this random ab crunch machine that I don't expect to ever see in another gym ever again. Abs are like the vegetables of the gym- gotta have em' but everyone hates them.
Went to see Ricky Smiley last night with my girlfriend. Had to cut the gym a bit short. Should have worked shoulders but I only got to blast the legs really quick. I've switched my workout plan- I'm mainly working to get quicker and stronger. Not looking to build bulk right now. So, you'll see a lot of shorter sets with heavier weights
Some old heads from my racing team wanna talk about how they've been playing in the weight room. I'm a skeptic, won't like- the internet gives people a lot of power to say what they want! Nonetheless, they were the motivation I needed yesterday to finish out that last set of squats. I won't be outworked…
Legs Heavy Squats: 4x5 (me: 2 warm-up sets with 95 lbs and 135, then 225, 285, 305, 315)
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Dumbbell Step-ups: 4x7 each leg (so, up and down 14 times each set) (me: 60s, 65s, 70s, 70s)
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Weighted Hops: 3x20 **I literally just jumped to get my toes off the ground with a 155 lbs barbell on my shoulders. Explosive calf raises
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Front Squats: 3x7 (me: 165, 185, 185)
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Go get some abs!!! Someone get at me: comment, question, pics, something...
I haven't posted in a good while. My apologies to anyone that might be looking. Still learning to balance this semi-new class work load and the rest of my life! I hit the gym pretty hard the past two days. It's time for me to get in running shape- planning to shed a few pounds and get my speed back up.
SHOUT OUTS-
Devin C- I hope you'll continue to share your exercise journey with me.
Megatron Wes- I'm still waiting for my update on your progress!
Alex R.- Not sure if you'll see this, but I hope you're still hitting the gym hard. I'm sure you are. Keep me posted on your progress too bro! I wanna hear your story
SEND YOUR BEFORE AND AFTER PIX!!!
Legs and Shoulders Heavy Squats: 5x5
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Power Cleans: 6x3
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Front Squats: 3x7
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Barbell Lunges: 3x10 (each leg)
+
12 hops between sets; literally do a small jump like you'd jump a rope between each set of lunges
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Deltoid Triplets: 3 sets
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Front Deltoid Raises: 3x12
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ABS! I actually usually skip abs, but it's time to get over that hump. I forgot what I did though- forgive me!
So, I did such a crap job in the gym yesterday that I didn't even type my workout up. This Pittsburgh rain kills my drive. Had to go back and re-work my back and bi's today. Should have been a chest day, but my shoulder is still sore.
Back, Bi's and Tri's
Arnold Pull-overs: 3x15, 3x 7 ***The sets of 7 should be with heavier weight
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Heavy Dumbbell Curls: 3x7
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Dumbbell Overhead Triceps Extensions: 3x12-15, each arm
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I barely walked out of the gym today…HA! I pushed past a few mental boundaries and made some serious gains today. Hopefully, someone else will do this workout and tell me how it went for them!
Legs and Shoulders Squats: 2x7 (warm-up), 3x5 Heavy (me: 135, 185, 275, 275, 295 lbs)
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Leg Press: 1x15, 2x AMAP (me: 2 plates x 15, 2 plates x 30, 4 plates x 35)
****This one was the kicker. This guy worked in on leg press with me and tossed on 4 plates on each side. When I asked him how many reps he thought we should do and he said 30, I laughed like he was crazy. My last set of 35 was like a self-taught lesson on will power and determination. I want to hear someone else's success story!
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