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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.

Incline Dumbbell Press
Seated Dumbbell Press
Incline Flys
French Press

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

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! 🙂


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!

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)


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! 🙂


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! 🙂

Hello All!

This is what I have been doing the last week and a half or so. No real rep goals or anything. I am just trying to stay consistent with my training. I just want to make sure I train on the days scheduled. To save time I super-set the bench with dumbbell rows and forearm exercises. 3 upper body days focused on push/pull/arms type of exercises. trying to keep sessions to 75 minutes.

Sunday (Lower)

Monday (Upper)
Bench Press
Rowing Variations
Curl Variation
Forearm work

Wednesday (Upper)
Overhead Press
Rowing Variation
Curl Variations

Thursday (Lower)

Friday (Upper)
Bench Press
Rowing Variations
Curl Variations
Forearm work

I try to sneak in dips and pull ups while i am at work. But other than that I am not doing too many calisthenics.

Time for work.

That is all! 🙂


Hello All,

Bench Press:
45 x 12
95 x 6
115 x 6
135 x 6 x 2
95 x 12

Supersetted with Bench:
25 x 10 x 2
35 x 8
45 x 7,6
25 x 10

Circuit 1
Inverted Row:
7,5,3 x 2

BB Curl:
65 x 6 x 2

DB Curl:
25 x 10 x 2

10 x 30 x 2

Circuit 2
Supinated inverted rows:
7,5,3 x 2

Forearm roller:
1 roll extension and flexion

Forearm gripper:
100 x 20,15

Decline Push Ups:
15,7,5,3 x 2

Don Charisma

Thais like to celebrate with Sky Lanterns. These are a paper ‘balloon’ with a burner underneath.

First the burner must be attached to the lantern with thin wire. The burner is like a roll of tape that is impregnated with some kind of substance that burns with a nice big yellow flame, which gives the lantern that lovely bright warm glow. The burner is actually quite difficult to light, with a lighter, but once lit it stays lit.

Then you must wait for the balloon part to fill with hot air from the burner. Once there is enough hot air the sky lantern will take off, generally people give them a little encouragement, with a ‘push’ skywards.

The real pros with these things light them then rest of the sand until ready to take off. However for a couple it’s nice for one to hold either side, until the lantern…

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