Before and After – 62 Pound Transformation

Hello all,

Almost 2 years of work. Cleaned up the nutrition and focused more on training. I still have plenty of work to do.

That is all! 🙂

Supple Leopard for Xmas!

Hello All,

Well my fiance just gave me, well for xmas, the new Supple Leopard book. It is jam packed with lots of information. I will definitely be using a lot of this information. I already found some issues with regard to my mobility and flexibility.

In other news, I got a raise at my new job. Woo! Right now I am only training 2 time per week. Strength training. Ideally I want to do more, but right now I am trying read more, eat better and spend more time with family. So for now I only train on weekends. Just a Push/Pull on Saturday and Sunday. During the week I will take more time to learn mobility drills and improve flexibility.

I hope you all had a happy new year and an awesome Holiday!

Push/Pull/Legs and Update

Hello All,

My first post in a while. I was recently hired full time in a fitness related occupation. It’s awesome. Regular schedule and most importantly they invest in their employees with an educational stipend. That is the main reason why I have not made any posts in the last…. 3 months or so. With my schedule I had to change my training, and limit their length as well. In the past 2 weeks I have been doing Push/Pull/Legs as a 3 on 1 off type of schedule. Lately I go by ear and just work the muscles related to the movement hard. Here are 3 Sample workouts I have done recently. Reps and Sets won’t be listed but I just go by how I feel. I might put together an post regarding this “routine” at a later time. Similar to my original Push/Pull/Legs post.

Push
Dips
Incline Dumbbell Press
Seated Dumbbell Press
Incline Flys
French Press
Laterals

Pull
Chin Up
Cable Row
Lat Pulldown
Isolateral Row
Hammer Curl
Incline Curl
Wrist Flexion and Extension

Legs
Squats or 45 Degree Hack Squat
Stiff-Legged Deadlift
Good Morning
Leg Curl
Calf Raise Machine
Seated Calf Raises

I just go in there and try to work the muscle group. Nothing crazy.

That is all! 🙂

Session: 8.3.2015

Hello All!

Changed my mind, I will post my training session here going forward.

Full Squat Clean:
95# x 3
115# x 4
135# x 2 x 4

Chin Ups:
54321 x 2 = 30 Reps

Incline DB Bench: Alternated Sets with Hammer Curls.
45# x 10, 55# x 8, 65 x 4, 35# x 15

Hammer Curl:
30# x 10 x 3, 20# x 15

Machine Row: 1 Plate x 12 x 6

Rack Style Curls: 30# x 10, 25# x 10, 20# x 10, 15# x 10, 10# x 10, 5# x 10

That is all!

New Job, Personal Records and New Routine

Hello All,

Its been a few months since I have really posted anything on here. Mostly because I have been in search of a full time job. And I found one! And it is fitness related. It came at a perfect time.

I have gained back about 20 lbs since June/2014, where I weighed 163 pounds. I weigh about 183ish. Now since I have a more flexible schedule I can eat more appropriately. The goal is to get to 175 lbs by December. Let me share with you my recent personal records.

In the last month I was able to:

1. Bench Press: 185# for 1 Rep
2. Squat: 225# (low bar)
3. Deadlift: 300# (conventional)
4. Full Squat Clean: 165#

Even though I have gained some weight I still feel in decent enough shape to get back to where I was last year. As far as the routine goes, I will go back to a Push Pull Legs routine with some minor changes. Which will most likely include more jump roping, walking and sprinting. When I working at my other job, I realized I was walking almost 10 miles per week, plus basketball PLUS my 2x/week sprints. I am going to try to find a way to replicate that as much as possible.

I will post up any useful information or resources on this blog.

That is all!

Upcoming Posts

Hello All,

I am currently brainstorming new posts and experimenting with new routines and training techniques. Once I am done, I will be making 1 post per week. I might not be posting my actual training sessions on this blog. I might actually create a separate blog for that, or I might just use my tumblr account. Not sure as of yet.

In the coming weeks I will be completing my split routine that I am doing and share that with you all. Similar to what I did with the Push Pull Legs post. I will post my body measurements, weight, routine and any thing else that I feel I could have done differently. Then I will move on to the next one. I am going to try and find a way to record myself and post it here. Especially for bigger movements like the Squat, Deadlift and Bench Press. I doubt anyone wants to see me do a set of curls. Or do you? . . . 🙂

That is all! Improvements will be made and info updated.

This Blog is Not Dead

Hello All,

Lately I have not made any post since I have been erratic with my training and work schedule. I will be making more posts in the near future. You can say this blog is under construction so to speak.

That is all!

Training Session 3.24.2015

Hello All,

Quick Workout.

Deadlift:
135 x 10
225 x 7
250 x 5
275 x 3

DB Row: alternate sets with deadlift.
30 x 10,10,10,10

Close Grip Bench Press: alternate sets with DB Curl.
100 x 10
115 x 8
130 x 6
145 x 4

DB Curl:
25 x 12
32.5 x 10,10,10

Barbell Row: alternate sets with Zottman Curl
95 x 10
110 x 10,10,8

Zottman Curl:
25 x 10
17.5 x 12,10,12

Concentration Curl:
17.5 x 15,10

Forearm Roller:
2.5 x 2-3
5 x 2-3

Post-Workout Stretch

Training Session: 3.21.2015

Hello All,

With my schedule changing so much I haven’t been able to train the way I would have liked. But now since I have a regular schedule, I will be training 2x per week for strength training. And I will fit in my cardio throughout the week along with whatever extra exercise I would want to do.

Deadlift:
135 x 6 x 2
225 x 6
250 x 4
275 x 2

OHP:
45 x 6
65 x 6
85 x 6
97.5 x 4
110 x 2

Barbell Row:
95 x 10
115 x 7,7,7

Barbell Curl:
70 x 6,6,6

Hammer Curl:
32.5 x 8,8,8

Session 2 will be something like:

Squat (or Sumo Deadlift)
Close Grip Bench Press
Bent Over Row
Good Morning
Reverse Curl
Dumbbell Curl

Update and Some Upper Body Exercise Combinations

Hello All,

So recently my workouts have been all over the place. I recently pulled my right glute. I am not sure how it happened. Might have been from doing push ups of all things. I won’t be doing any lower body training until the middle of next week. SO I decided to post some upper body work out options. These are just a few I have used, but there are countless others.

Upper Body Combo 1 (Push/Pull or Chest and Back)
Bench Press
Bent Over Row (as close to 90 degrees as possible)
Dumbbell Pull Over

Upper Body Combo 2 (Shoulders,Back,Triceps)
Overhead Press
Dumbbell Row
Lateral Raise

Upper Body Combo 3 (Chest,Delts,Biceps,Triceps)
Close Grip Bench Press
Overhead Press
Barbell Curls

Upper Body Combo 4 (Back, Delts, Triceps)
Bent Over Row
Behind Neck Press (only if you can do correctly)
French Press

Full-Arm Workout
Barbell Curl
Pull Over
Hammer Curl
French Press
Barbell Wrist Flexion/Extension
Forearm Roller or Hand Gripper

Chest Workout
Bench Press (any variation)
Dumbbell Fly (any variation)
Push Ups (any variation for 100 total reps)

The above are just combinations that I have used together. There are probably more that I have used but these are just a few of countless combinations.

This is what I did today. I had a lot of rest and energy, plus it was too cold to leave the house. 🙂

Upper Body Session (Chest/Back, Upper Arm(Triceps,Biceps)

Flys:

15 x 15,15,15,15,15

Bench Press:
95 x 15
115 x 10
140 x 6
125 x 8,6
95 x 10

Bent Over Row:
95 x 15
115 x 10,10,10
95 x 12

BB Curl:
55 x 15
65 x 10
75 x 6
60 x 8,8

DB Pull Over: going up in weight next time.
40 x 15,15,15

DB Row: pretty tough
50 x 10,10,10

Hammer Curl:
25 x 15,15,15

Tricep Kickback:
15 x 15,15

75 crunches and 50 reverse crunches to finish.

That is all! 🙂

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