Good afternoon everyone!,
Daily double today on the blog post. Just wanted to throw up my leg workout for you guys. This was my last workout of 2012 so I knew I had to make it count! Destroyed quads, LET’S GO!
I started my workout with my Jim Weider’s 5/3/1 program which I’m on week 3. The numbers when like such for my squats.
5 reps at 75% with 240
3 reps at 85% with 275
1 rep(+) at 95% with 305. I got two with really good form!
Following the strength portion of my quad workout, I then began to BREAK EM DOWN!
215 LB for 12 reps
225 LB for 12 reps
225 LB for 12 reps
225 for 8, drop 185 for 8 drop 135 for 15!
Could barely breath after that last one LOL
Following that I box squated
215 LB 5 reps
225 LB 5 reps
255 LB 5 reps
135 LB 10 reps
155 LB 10 reps
165 LB 10 reps
After all the high reps, my legs were smoked. To cool down and release some of the blood from my legs, I finished my workout with a 20 minute 15% incline/3.5 speed walk on the treadmill with a 20 pound weighted vest on. Man this ruined my calves!
Throughout the workout I sipped on Musclepharm’s Amino1 and capped the workout with an Optimun Nutrition 100% Gold Standard Whey protein shake.
If you working legs today, give this workout a try! Let me know what you think. HAPPY NEW YEARS!
Good morning everyone,
It’s 8:13 AM out here in Massachusetts and I am sitting along in my kitchen just finishing my breakfast. With it being New Year’s Eve, I’d like to take a look back on the year and also shed some light on the year to come. I know the majority of my post are about training, supplementation, or nutrition, but today things are going to be a little different. I hope you don’t mind.
So tonight the ball drops. We see the end of the year that was 2012 and the beginning to what will be 2013. I’m excited of course. I think that 2012 was a great year. I progressed from a junior in college to a senior, I got a new job, made more contacts, created this blog, found a new gym, and bettered myself for the future. I hope that 2013 holds much of the same.
There are some things that “make me itch” about the New Years though. I don’t particularly care for New Years Resolutions and the fact that “Now” one is going to start doing this or change this just because its New Years Day. You shouldn’t have to wait till New Years to make a change. If you want to make a positive change in your life, you should do it right then and there. There is no better time then the present. By starting your resolution in that moment, you get it underway and carry it strong with you through the New Years. No sense in continuing to let the factor that bothers you bother you until the New Years. This is just my opinion though of course.
I don’t like to pinpoint exactly one goal of mine for 2013, but I do have accomplishments I would like to reach. Here’s a few that come to mind:
Graduate College with a Degree in Mass Communications
Find a real full-time job
Make this blog bigger and more successful
Become a Personal Trainer on the side
Become a Sponsored Fitness Athlete
Create more contacts and networks
Continue to progress in the gym: Squat 405. Deadlift 405. Bench 315
Finish Top 20 in this years Spartan Race
Complete a Tough Mudder
Enjoy life and make everyday count
Be Happy and Positive
Do BIG Things
I can think of a million more things on top of these goals that I’ve listed. If I continued to state these goals we’d be here all day. I just want to really point out that regardless of your goals and admiration for the New Years, follow one rule…Hit it hard! Go into 2013 armed and ready to achieve your goals and conquer whatever comes your way. This is a New Year, it’s your time, go out there and get it. Make this year go the way YOU want it to! That’s the best piece of advice I can give you. I know that’s the train of thought I’m taking into 2013! Now LET’S GO!!
Make it your day today!!
Goodmorning everyone! Happy Sunday. I hope everyone is having a wonderful day so far and continues to enjoy this nice day of rest. Last night, My area of Massachusetts got about 3 inches of snow for the first snow fall of the season. On a side note, today is my Mothers birthday. We are taking here to the New England Aquarium to celebrate and we are all greatly excited. To link the two stories together now, I wanted to squeeze in a quick workout before we leave for the Aquarium so I had to get up extra early to shovel the driveway and get to the gym. I got to the gym at 7AM and was one of THREE people there! LOL. I was having a field day in the weight section, dancing and posing and such haha. So much fun. I just did a quick Delts and Biceps routine that I knew wouldn’t take up too much time. Stuck to alot of drop sets as well to accomplish alot in a shorter time.
Quick thing I’d like to shout out is a new stack I am trying. So recently I have started taking Musclepharm Assault for a pre-workout. I take 1 scoop prior to my workout. To induce a greater pump and enhance nitric oxide production, I recently started combinding Assault with PrimaForce Citrulline Malate bulk powder. The pumps I have been producing have been AWESOME! My muscles have been packing so much blood into them during exercise its crazy. If you are looking into production of a better pump and enhanced vascularity, try stacking PrimaForce Citrulline Malate with whatever your pre-workout combo is. You can get a nice deal on the powder at Bodybuilding.com
Hey everyone. So today is Friday and Friday to me means one thing: DEADLIFTS! I love to deadlift. Nothing beats loading a bar on the ground and then just RIPPING that dead weight off the floor. Love it. Love it love it love it. If you do not include deadlifts into your weekly lifting routine, I highly recommend you add them to your regime REGARDLESS of the weight. Your body will without a doubt benefit from adding this lift. It is the KING of compound lifts, meaning it works more then one target muscle group. By incorporating these lift, you also activate SOO many muscle fibers and spread oxygen throughout your body. This will help you increase caloric burn and also speed up metabolism. Point being, please deadlift 🙂
Lately I have been getting really amped up from Fitness athlete Matt Acton. He recently uploaded a video on his Facebook page of him cleanly pulling 405 and 465. He also has a video on his page of him CRANKING out 495. Thats alot of weight! Seeing this inspired me to really load up the bar and bang out some heavy deadlifts. Lets take a look at the routine from today.
I started with 5/3/1 week 3
70% for 5 reps 275
80% for 3 reps 300
90% for 1+ reps 330 (I pulled it for 3)
In that “deadlifting zone” I continued to pull switching to 270 for 10 single reps with 45 seconds in between. Following that I then busted out 225 for 4 sets with 10 reps.
My lower back right now is fried! I love it 🙂 Again I suggest to you all, if you don’t perform deadlifts right now, please consider adding them to your weekly routine. You will like the results 🙂
This morning at UT Bootcamp we performed an EXTREMELY challenging cardio routine. The routine is extremely simple and dry. 3 rounds for time: 100 Burpees, 100 pushups, and 100 Butterfly Situps (or regular situps). This routine took me 1 hour percisely. I CHALLENGE YOU! to perform this routine and see how long it takes you. The caloric burn for this exercise is through the roof. If your still suffering from the Holiday Calorie Hangover, take this workout and BURN BABY BURN! Good Luck! Let me know how it goes!!
This morning I slept in a little. It was quality sleep. Listening to the rain fall outside my window, I peacefully slept and let my mind wonder whereever it so choose to. FInally I woke up around 8 and started the daily grind.
I normally wake up, eat breakfast, then hit the gym. This morning waking up at 8 AM, I didn’t want to eat then wait an hour or two for the food to digest before embarking on the weights. To combat this, I decided to train fasted.
Training fasted is a pretty argued over topic, but truth be told I have never really had a problem with it. I mixed up 1 scoop of my MusclePharm Assault and drove of to the gym to tackle the Cory Gregory MusclePharm Pres workout of the day.
This workout was insane. Today I hit Bic’s and Tric’s. It was composed of 6 rounds of 5 exercises performed in a circuit. 1. Tricep Heavy Push-downs (20 reps) 2. Straight Bar Curls (15 reps) 3. Skull Crushers (20 reps) 4. Bench Dips (20 reps) 5. Incline DB Curls (15 reps). WOW The pump and the pain my arms were in was unreal. I took about 2 minutes rest inbetween circuits and man was I wiped.
To cap my workout, I threw on a military weighted vest and supersetted chin ups and dips in a 10-9-8-7-6-5-4-3-2-1 fashion.
Throughout my workout I sipped on MusclePharms Amino1 product to keep me hydrated and anabolic being fasted. I then washed down a Optimum Nutrition whey shake after everything.
Give this workout a try and let me know what you think. I’m prepping some meals right now so I will catch up with you guys later!
So Christmas has come and gone once again. Sad but true. This Christmas though was truly awesome. I throughly enjoyed the times, moments, and people I spent it with. I hope the same occured for you as weel 🙂
Where do I begin with the food. AHH, did I eat LOL. SO many calories, so much sugar, so much goodness. Man was I stuffed throughout the day. It was great though, allowing yourself a cheat on a day like Christmas is 100% acceptable. My favorite yesterday was definitely the pecan pie. I had SOOO many slices of the pie, I can still taste in…
Today, I certainly am paying the repercussions. My stomach is AWOL. At 5 AM UT bootcamp this morning I felt as stiff as a board and then during my shoulder workout today I was so puffy and bloated. EHH the Holiday Hangover. Totally worth it though, no regrets.
Santa was good to me. I got alot of dress cloth being that I am a second semester senior in college and “real world” interviews loom in the near future. I also got a good amount of money which is always useful. Finally I got some sports supplements. I received a 60 serving container of MusclePharm Assault, MP Amino1, and Optimum Nutrition’s 100% Gold Standard Whey. Very excited about trying these new products!
Let me know how your Christmas’s went. What did you guys get? How was the food!? FILL ME IN!!