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.

Body Weight Session

Hello All,

Push Ups:
147

Inverted Rows:
192

Glute Bridges:
400

Bodyweight Squats:
200

20# Curls:
100 reps

Rear Delt Pull Aparts:
50 reps.

I also did a small run with my fiance early this morning.

That is all!

Full Body Training – Day 1

Starting Completely over with a brand new “Big Three”. The 3 main movements will be Front Squat, Bench Press and the Stiff Leg Deadlift. I noticed that on my back squats i am “twisting” the bar up. But with the front squat, that is not an issue. I will focus on some unilateral work for a while then start over on the squat.

Front Squat:
45 x 8
65 x 6
95 x 9,9

Bench Press:
45 x 10
95 x 6
115 x 11,13

SLDL:
135 x 10,8,9,8

Machine Row:
45 x 12,10
70 x 10,8

DB Press:
25 x 12,10
35 x 7,10

Spider Curls:
25 x 14,12,15,10,10

Dips:
10,10

Pull Ups:
6,6

Leg Curls:
60 x 15 x 3
40 x for burn

Strength Training Session: Training for Hiking on 9/21/2014

Hello All,

Today was my strength training day.

High Bar Squat: 22/24 goal reps. Stay on this weight.
95 x 8
135 x 4,2
175 x 8,7,7

Bench Press: 28/30 goal reps. Stay on this weight.
75 x 10
115 x 4,2
130 x 10,9,9

Conventional Deadlift: 13/12 goal reps. Next weight will be 255.
185 x 4 x 2
245 x 6,4,3

DB Curls:
2 sets of 8 with 30 lbs

DB Row:
45 x 10,8

Band Row:
Orange x 14,12

I had to rush the last 3 exercises since I had to go to work. However, I will get in some extra bicep and delt work tomorrow.

That is all! 🙂

Strength Training Session: Rep Goal System

Strength Training Session

High Bar Squat: 17/24 goal reps This was pretty tough. I hit 175 for 10 not too long ago.
95 x 8
135 x 4
155 x 2
175 x 7,5,5

Bench Press: 25/30 goal reps
45 x 10
95 x 4
115 x 2
130 x 8,10,7

Deadlift: 15/12 goal reps
135 x 8
185 x 4
235 x 6,4,5

DB Row: 30/35 goal reps
45 x 12,10,8

Band Row:
Orange/Blue x 10,8,5

Bicep Curl Fat Gripz: 35/2
15 x 21,17

Forearm Roller:
Just for a burn

That is all! 🙂

After Current 6 Week Cycle

Hello All,

So far I love Canditos 6 week periodization routine. However, I will most likely move to something else after this 6 week cycle due to work related things. I need more time to study and work. So I need a routine that is not a list of exercise I MUST do. I like to have more flexibility, especially since sometimes I do not get all the sleep I want or the time to train in the fashion I would like.

I will probably just do this Lower/Upper split. Hmmmm maybe I will join the gym nearby so I can get in some real work. That is still undetermined.

Lower  (total reps/work sets) Monday
High Bar Squat (25/4)
Conventional Deadlift  (12/3)
Sit Ups (60/3)
Planks (4 minutes/3)

Upper Tuesday
Bench Press (25/4)
Barbell Row (30/4)
Military Press (40/5)
Chin Ups (60/8)
Dips (30/3)

Upper Thursday
Bench Press (80% of Tuesday 30/4)
Barbell Row (80% of Tuesday 35/3)
Military Press (40/5)
Chin Ups (60/8)
Barbell Curl (30/3)

Lower Friday

High Bar Squat (80% of Monday 30/4)
Conventional Deadlift (80% of Monday 20/3)
Good Morning (32/3)
Sit Ups  (60/3)

Upper Saturday

Bench Press (80% of Monday 30/4)
Barbell Row (80% of Monday 20/3)
Military Press (40/5)
Barbell Curl
Dips (30/3)

I might drop the last upper day depending on how I feel and my personal schedule.

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

Candito 6-Week Periodization Muscular Condition Session 3

Hello All,

I was very excited to start today! i did some light optional movements while at work. Other than that. I definitely felt good about today. Tomorrow is basically leg day with some optional exercises. I will probably find somewhere to do some pull ups also during the day. Just to get in some extra back work.

Bench Press:
45 x 10
80 x 10
110 x 10
120 x 8
125 x 6

DB Row:
40 x 10 x 2
52.5 x 8, 6

Military Press (heels together):
65 x 12 x 2
75 x 10
80 x 8

Band Row:
36 x 15,12,10,15

DB Curl:
25 x 12,10,10

Later on at work: Did this throughout the day
Forearm Roller:
10 rolls each direction

Hand Gripper:
100lb x 20 x 5

Standing Cable Flys: Leaned forward to put emphasis on upper pec.
11 x 15 x 2

21’s Curl:
15 x 2

Dips: 2 sets of 12

10 minutes of jump rope

That is all people!

Update: 6×6 Training and Instinctual Training

Hello All,

So recently I have not made any post since I have been a little busy. Which mean my current routine I had planned I am unable to do realistically. So I will be training…. rather erratically for the next few weeks until I have a more flexible schedule. I actually tried doing a 6×6 routine inspired by Vince Gironda. Here are my last 2 training sessions using this method.

Workout 1:30 seconds rest between sets

High Bar Squat:

115 x 6 x 6

Bench Press:
85 x 6 x 6

Sumo DL:
150 x 6 x 6

DB Rows:
25 x 6 x 6

BB Row:
95 x 6 x 6

Stretch

Workout 2 30 seconds rest between sets

Pendlay Row:
95 x 6 x 6

Bench Press:
95 x 6 x 6

DB Row:
35 x 6 x 6

Overhead Press:
65 x 6 x 6

HB Squat:
120 x 6 x 6

Good Morning:
75 x 6 x 6

SuperSet 1
BB Curls
55 x 10 x 3

Concentration Curls:
20 x 13,12,12

Forearm Roller:
about 3 rotations

SuperSet 2
Incline Push Ups:
15,15,15

Lying DB Tri. Extension:
15 x 15 x 3

Lateral Raise:
10 x 15 x 3

25lb DB Swings 2 sets of 20

Stretching

These work outs were great. No heavy lifting but it for damn sure got my heart rate up. and I was able to get a full body workout done in about 1 hour. 6×6 squats are not so bad.

That is all! 🙂