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!

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

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! 🙂

Alternating 3x then 2x/week

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! 🙂

Candito 6-Week Periodization Muscular Condition/Hypertrophy Session 2

Hello All,

At the end of the day, my upper chest felt very sore. I could actually feel the difference. Incline Cable flys are the way to go.

Bench:
45 x 10
75 x 4
100x 4
115 x 8
125 x 8
135 x 6

DB Row:
45 x 10 x 2
55 x 8, 6

Military Press:
45 x 10
75 x 10
85 x 8
90 x 6

Band Row:
4 sets of 12-15

Wide Grip Pulldown:
77 x 12 x 2
99 x 12
115 x 8

Incline Curl:
20 x 12 x 3

Incline Fly:
6 x 15,17,15

Dips:
3 sets of 10

Forearm Roller:
5 rollers in each direction

6 Minutes jump rope

Push Pull Legs: Week 3: Pull

hello all,

I give this workout a rating of a C. I just wasn’t feeling it. I was distracted by people in the gym making conversation. Tomorrow should be better. I hate when I dont have a good workout. BUT I finished. The good thing was I definitely feel like I got in a good back workout. I was really gassed after the deadlifts so my pull ups were kind of ugly. But I get the 40 reps I wanted. I think I need better workout gear to go to the gym. I look like a herb.

Squat:
95 x 5
135 x 5

Deadlift:
135 x 5 with read bands, overhand grip
205 x 5
265 x 3,2
265 x 1 x 5

Wide Grip pull ups: 40 total reps

Cable Rows:
90 x 15 x 5

Dumbbell Row:
45 x 8-10 x 3
30 x 15 x 2

Face Pull:
30 x 15 x 5

Stretching

Push Pull Legs: Week 2: Weakness

Hello All,

Dips:
78 total reps

Chin Ups:
30 total reps

Incline Curls:
15 x 15 x 3

Shrugs:
60 x 15 x 3

Incline DB Press:
35 x 8 x 3

Close Grip Lat Pulldown:
70 x 15 x 3

Cable Row:
70 x 15 x 3

Post workout stretch

I kind of messed around towards the end. But I realize that MAYBE I will make this day an UPPER day to work on weakness for the upper body. I will work on More Curls, Rows, and incline presses. Next week I will change the order to Dips, Chin Ups, Incline Press, Shrugs, Incline Curls. Or something like that.

That is all! 🙂

Starting Strength: In Retrospect

Hello All,

In early 2011 I began Starting Strength. It was introduced to me by my girlfriend. When I started going to the gym, I did not realize I would fall in love with barbell training. I was convinced that the only thing that mattered was getting stronger. Which I would later discover is more than just the amount of weight your move.  However, looking back at what I did in 2011, there are some issues that I feel the Starting Strength Method should have addressed

One issue I had, in retrospect, with Starting Strength is the use of the “Rippetoe Squat” as the primary Squat to be used during the program. When I started, I did not know basic movements that I feel would have been beneficial to that movement. Looking back I wish I had done the high bar squat first, before attempting any low bar squat. Some of things I wish I had done were foam rolling, stretching, hinging at the hip, and working more on retracting the scapulae. This is not covered in the book. Which IMO should be and would make the transition into a barbell training program much easier.

I find the basic program lacks direct back work as a priority. The book does give a list of helpful assistance exercises, such as rows, pull up variations, but what I get from reading the book, it seems as if it is suppose to be an option.  In my opinion it should be required.

“If you ain’t rowin’ you ain’t growin'” – Some Guy

The lack of information within the book regarding stretching and foam rolling was also problematic. Foaming rolling has helped me increase flexibility and mobility in my ankles and pelvic area. I feel it should be covered at least as an option.  In my experience being more flexible and mobile will only help in regards to strength training. Post workout stretching has been shown to increase strength gains in sedentary individuals.
(http://www.nbcnews.com/id/21489011/ns/health-fitness/t/stretching-may-offer-extended-benefits/#.Uxo7bJeYbbg)
(http://www.nbcnews.com/id/4619394/ns/health-fitness/t/cdc-stretching-doesnt-prevent-injuries/#.Uxo6dZeYbbg)

Another topic missing from Starting Strength are warm ups. According to the book, the only necessary warm up are the warm up sets. OR “if the room is cold” you can jump on a rower. (Starting Strength 3rd Edition, pp 297-300) For a person who is thinking about beginning barbell training, I feel it would benefit you to learn to foam roll, stretch, hinge at the hip, and retract scapulae FIRST. Not to mention doing some form of dynamic warm up before going right into the big lifts.

Starting Strength is a good program, and it did get me started with barbell training. However, there are some things that I feel are lacking in the program, now that I look back on it.  If I had done some of the things I mentioned above, I would have been better for it. And I probably would not have got injured.

There is a lot of other good information in regards to the lifts themselves. This book is definitely a must have for anyone who is into barbell training; beginner or otherwise. I wish the book would have more references though, as there are none listed in the back of the book. The only thing in the book that gets me angry is telling beginners to drink a gallon of milk a day in order to get stronger(Starting Strength, pp. 308) Check out my post on GOMAD. Thoughts on GOMAD   Mark Rippetoe should stick to giving strength training advice and not any nutritional advice.

In retrospect, I would not have done the Starting Strength program. I would probably have started with a Classic Physique Routine instead that involves calisthenics as well as stretching and sprinting.

I will definitely be revisiting this post sometime in the future.

But for now….. That is all. 🙂 🙂

Reps and Sets For Certain Movements

Hello All,

I have found, throughout my time training, that certain exercises tend to be more useful when done with a certain rep range. And that certain muscles react better to certain rep ranges. Big compound movements are better for performing for example heavy sets of 3. I have not found that be true for smaller movements like curls, lateral raises, wrist curl, etc. Example: I have never done a heavy set of 3 on a leg extension. I am going to list types of exercises and what I think the appropriate rep range should be based on my experience.

1. Squat Variations: Sets of 1-8 reps. I find that doing more than 8 reps, form starts to break down, especially for the squat.
2. Benching Variation: 1-8 reps Same at the Squat, you can push for more, but only if it is less than 70% of your max. IMO
3. Pressing Variation: 1-5 reps The press I find is best to be done in sets of 3. After that, sometimes I start to flare the elbows or hyper extend back. 
4. Conventional Deadlift: 1-6 reps IMO there is no reason to do sets of 10 or more for the DL. Form will deteriorate and people get more focused on getting the reps than maintaining proper technique.
5. Curls: 8-15+ reps I have always found that doing sets of 12 or more have given me better results when it comes to the curl.
6. Lateral Raises: 12+ reps Isolation movement, that does not need to be performed at max weight. This works best with higher volume and light weight.
7. Leg Extensions:12+ reps Same as above.
8. Leg Curls: 12+ reps Same as above.
9. Calf Raises: 30+ reps We walk and run basically everyday, most people should be able to do 30 standing calf raises no problem. UNLESS you do little or no walking.
10. Flys: 12+ Doing heavy flyes puts to much stress on the shoulder and if too heavy, you find this works out the biceps more than the chest. 
11. Wrist Curls: 20+ Same as the calf raises. We use our hands every day, so doing a set of 20 of wrist curls should not render your hand useless the next day.
12. Rowing movements: 5-12, rows, depending on the variation, can be done with virtually any rep range. (almost forgot about these)

If you noticed, I did not mention any ab or body weight movements. I will posting about those some time in the future.

Mind you this is what I feel has worked for me, so some of you may disagree.

I feel like I am missing something,  if I remember I will update this post. For now…

THAT IS ALL!! 🙂

Calisthenics: 3/17/2014

Hello All,

Neutral Grip Chin Up: 5 sets of 8: 40 reps

Dips: 15,12,12,12,12: 63 reps

Wide Pull Up: 5 sets of 5

Cable Rows: 85lbs 3 sets of 12: Did not feel like doing assisted pull ups.

Tomorrow I will do my 1.5 mile Sprint. It has been able 10 or more days since I did this stuff, so I am very sore.