Archive for the ‘My Take’ Category

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!

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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!

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.

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!

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

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

Hello All,

Had the energy and motivation to pull this one off.

Squat:
115 x 6
155 x 4
185 x 6,4,4

Bench Press:
95 x 6
125 x 4
140 x 2
155 x 4,4,4

Deadlift:
135 x 6
225 x 3
245 x 6,4,4

Extra work:
Behind the Neck Press: Keeping the weight really light here. still tough since i am new to the exercise.
55 x 15,11,10

Bent Over Row:
105 x 10,10,10

Barbell Curl:
65 x 12,10,10

Forearm Roller:
3 rolls for a nice burn.

Hello All,

Deadlift:
135 x 6
185 x 6
225 x 6
260 x 4,2 < stay here next time i go relatively heavy.

Bench Press:
95 x 8
125 x 4
140 x 4
160 x 3,2,2,2,2

How I did today with DL and Bench will determine how I train for the next 2 weeks. Goal is to hit 260×6 and bench 160×6. 2 weeks. Did some rows and behind neck presses plus some arm work

Bent Over Row:
95 x 10
105 x 12,10

Behind Neck press:
45 x 10 x 3
55 x 10

Barbell Curl:
60 x 15,15

Seating Triceps Extension DB:
40 x 18,15

Forearm Roller:
5 pounds attached, just for a burn.

Stretching

That is all! 🙂

Hello All,

No Hamstring work today. Thursday or Friday I will be Deadlifting heavy and doing some good mornings.

Squat:
95 x 6,6
145 x 6
175 x 8,6 (this felt surprisingly light) Next week will be 185 for 2 sets of 6-8

Bench Press:
45 x 15
95 x 10
125 x 11,10

Close Grip BB Row:
45 x 10
95 x 10,12

DB Press:
20 x 10
30 x 10

Incline Curl:
15 x 15
20 x 8,8

Seated Overhead DB Tricep Extension:
25 x 15
30 x 15

Forearm ROller: for a burn

That is all!

Hello!

After 2 intense weeks of Upper/Lower work, I will be doing a template in which I train 3x the first week, 2x the second week, then repeat.
There will be 3 different workouts (A,B,C) that alternate. Pretty Simple.

Week 1
Workout A
Squat 2×6, IF i dont get 2 sets of 6, I will do an extra set.
Bench Press 2×10
Barbell Curl 2×15
Bent Over Row 2×15
Good Morning 2×15
Pull Over 2×15
Forearm Roller 3 sets for a burn

Workout B
Deadlift Ramping sets of 4-6
Close Grip Bench Press 2×10-15
DB Curl 2×10
DB Row 2×10
OHP 2×10
Tricep Extension 2×15
Forearm Roller 3 sets for a burn

Workout C
Bench Press 2×6, IF i dont get 2 sets of 6, I will do an extra set.
Squat 2×10
Bent Over Row
Barbell Curl
Good Morning (optional)
Pull Over
Forearm Roller 3 sets for a burn

note: for the assistance exercises the reps and sets may change depending on how I feel.
for the main lifts (bench, deadlift and squat) intensity will vary depending on how i feel.

That is all! 🙂