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!!!
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!
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
