Day 4 : Biceps/Triceps


Workout : 

1. (Superset) Cable rope tricep pushdown/ standing alternating db curl : 5 x 15-20 / 5 x 10-12

2. (Dropset) Cable triangle tricep pushdown : 5 x 10 / 5 x 15

3. (Dropset) Db hammer curls : 5 x 10

4. Overhead cable tricep extension : 4 x 10-11

5. Wide grip cable curls : 4 x 8-12

6. Cable double bicep curl : 5 x 8-12

7. 20 minutes cardio

Nutrition :

6:00 A.M –

2 hardboiled eggs

1 banana 

7:30 A.M –

1 serving Project AD Shredabull Untamed

9:30 A.M –

70g Special K Protein cereal 

Handfull of blueberries 

2 cups fat free milk 

12:00 P.M –

8 oz salmon

2 cups spring mix

1/4 red bell pepper 

2:00 P.M –

Shake (1 cup egg whites, 1/2 cup oats, 1/2 scoop protein powder)

4:45 P.M (preworkout) –

1 can tuna mixed with balsamic vinegar 

4 rice cakes 

5:45 P.M –

1 scoop Redcon1 Total War

1 scoop Redcon1 Big Noise

8:00 P.M –

2 whole eggs

8 egg whites

Turkey bacon 

1 Whole grain english muffin w/ peanut butter and honey

1 serving Redcon1 RPG

Day 3: Legs


Workout –

1. Barbell squats : 2 x 15-20, 2 x 8-10, 2 x 3-6

2. (Drop sets) Leg extension : 5 x 12/12

3. Leg curl : 5 x 20 * 20 sec rest between sets

4. Calf raises : 4 x 20 * 10 sec rest between sets

5. Smith machine split squats : 4 x 10 each leg

6. Hack squat calf raises : 4 x 10-12

7. (Burnouts) Barbell front squats : 3 x 12-20 * light weight 

Nutrition 

6:00 A.M. –

2 hard boiled eggs

1 banana

7:30 A.M. –

1 serving Project AD Shredabull Untamed

9:30 A.M –

70g Special K Protein Cereal 

Handfull of blueberries 

2 cups fat free milk

12:00 P.M. –
8 oz salmon 

2 cups spring mix 

1/4 red bell pepper

2:00 P.M. –
Shake ( 1 cup egg whites, 1/2 cup oats, 1/2 scoop whey protein)

4:45 P.M. – (preworkout)
1 can tuna w/ balsamic vinegar

 4 rice cakes

5:30 P.M. – 
1 scoop Redcon1 Total War

1 scoop Redcon1 Big Noise 

8:00 P.M –
Tacos (8 oz grass fed beef, lettuce, onion, tomato, fat free cheese, soft tortilla)

1 serving Redcon1 RPG

Day 2 : Chest w/ some shoulders

Workout : 

1. Supine bench press : 3 x 12-15, 2 x 8-10

2. Incline dumbell press : 4 x 10-13

3. (Superset) Incline cable crossover/ dumbell lateral raises : 4 x 10-15

4. (Superset) Cable crossover/ sven press: 4 x 10-12 / 4 x 30 seconds

5. (Superset) Close grip incline db press/ decline cable crossover : 4 x 10-15

6. 20 minutes cardio

7. (Burnout set) pushups / front plate raises : 3 sets

Nutrition 

6:00 A.M. –
2 hard boiled eggs

1 banana

7:30 A.M. –
1 serving Project AD Shredabull Untamed

9:30 A.M –

70g Special K Protein Cereal

Handfull of blueberries 

2 cups fat free milk

12:00 P.M. –

8 oz salmon

2 cups spring mix

1/4 red bell pepper

2:00 P.M. –

Shake ( 1 cup egg whites, 1/2 cup oats, 1/2 scoop whey protein)

4:45 P.M. –  (preworkout)

1 can tuna w/ balsamic vinegar

4 rice cakes

5:30 P.M. – 

1 scoop Redcon1 Total War

1 scoop Redcon1 Big Noise

8:00 P.M –

3 whole eggs / 1 cup egg whites 

2 strips turkey bacon 

English muffin w/ peanut butter & honey

1 serving Redcon1 RPG

Side notes : 

I choose to do supine press over barbell bench press dur to past injuries, feel free to do either one.

Day 1: Back



Workout

1. (Warmup sets) Cable straight arm pulldowns : 5 x 15

2. (Superset) Close grip cable rows/bent over close grip cable rows: 5 x 12-15

3. Rack pulls : 3 x 15-20, 2 x 8-12

4. (Superset) Wide grip lat pulldown/close grip lat pulldown : 5 X 12-15

5. T-Bar rows – 4 x 12

7. 20 minutes of cardio

Nutrition 

6:00 A.M. –

2 hard boiled eggs

1 banana

7:30 A.M. –

1 serving Project AD Shredabull Untamed

9:30 A.M. –

Special K protein cereal

Handfull of blueberries

2 cups fat free milk

12:00 P.M. –

8 oz salmon

2 cups mixed green

1/4 red bell pepper

2:00 P.M. –

Shake ( 1 cup egg whites, 1/2 cup oats, 1/2 scoop whey protein)

4:45 P.M. – (preworkout)

1 can tuna mixed with balsamic vinegar 

4 rice cakes

5:30 P.M. – 

1 scoop Redcon1 Total War

1 scoop Redcon1 Big Noise

8:00 P.M. –

8 oz baked scallops 

Baked potato 

1 cup broccoli 

1 serving Redcon1 RPG

Current weight : 198 lbs


6 week fat loss

With warm weather approaching, the countdown to beach season has officially begun. Now, i was never one to cut down weight for the summer since my priorities have always been strength over appearance. But, since trying to recover from recent injuries, now seems like an appropriate time to create new goals and get shredded!

Over the course of the next 6 weeks or so i will be logging all the steps i take to not only burn fat, but retain as much muscle mass as possible. I will be going over my diet, supplements and workout plan in depth so you know exactly what i am doing throughout my day. Hope you enjoy!

Embracing your fitness journey

The most common reason for failing or giving up on something is due to lack of motivation. Whether your goal is weight loss, muscle building or just trying to stay healthy, without having that drive to succeed you will not acheive the results you originally set out for. Alot of the time when you start your fitness journey you only envision what you expect the finished product to look like. You never think about the process that is required to get there. By doing this you are making yourself blind to the steps inbetween and this can be extremely discouraging because your expecting to make a jump from A to Z. This may be possible in other aspects of life, but not when it comes to your body. You have to realize that every single day is a stepping stone and you need each one to allow you to achieve your goals.You need to embrace this journey, because when you look back on it one day you will realize how all the little details and all the hard work has added up to create your masterpiece.

10 gym commandments 

1. Thou shalt leave their ego at the door

2. Thou shalt encourage others

3. Thou shalt curse like sailors

4. Thou shalt leave no stone unturned 

5. Thou shalt be loud 

6. Thou shalt slam weights

7. Thou shalt wear deodorant 

8. Thou shalt never skip leg day

9. Thou shalt grunt

10. Thou shalt rerack their weights

From gym newb to gym rat…

We’ve all been that guy (or girl) before. Walking into the gym, looking around to try and spot all the “big dudes” or “experienced” gym goers so you know which areas of the gym to avoid. This is (or was for me atleast) one of the hardest parts of being a beginner in the gym. I think being self conscious because you are the smallest or the most overweight person is a completely normal feeling. The thing you need to remember is that how you look and feel now, the nervousness, saying to yourself “what the hell am i doing here, i dont belong with these people”, thats exactly how the bodybuilder in the corner practicing his double bicep back pose and the jacked dude blasting through reps of 405 on the bench felt when they first started out. And even when (and if) you reach that level of weightlifting, there will always be a bigger or stronger person than you that you will try and shadow.


 Keep in mind that fitness isnt a competition between you or anybody else, fitness is a competition with yourself. If you’re too worried about what the guy next to you is doing and trying to out do him, no progress will be made. Now dont get me wrong, i try to amp up my workout when i see other people working hard, but it doesnt motivate me to “beat” them, it lights the fire inside me to compete with my past self. Your number one goal should be to be better than you were yesterday, if you can do that, than you’ve succeeded!

Tips for a bigger bench…

We all know the first question you will get asked as a weightlifter…. “so, how much do you bench?”. We have all heard this numerous times. This is one of the most exhausted questions because no matter how much weight you are able to bench, in your head it never seems like it is enough. This is why being able to bench press alot of weight seems to determine your overall strength which leads many people to give some bullshit number.
So, what are some ways you can increase this major lift? 

1. Move the weight, dont let the weight move you – when performing the negative portion of your reps, lower the bar slow enough so that you are in total control of the movement but fast enough to where you are not going to get burnt out on the first couple reps. Ive seen many people who try to “bounce” the weight off their chest and are able to do this with moderate weight. Although this seems to work at first, it will only be effective up to a limited amount of weight. Eventually you wont be able to “bounce” the bar back up and you will be crushed.

2. Always work up to a 1 or 2 rep max – Doing the same weight for 10 reps every week is only going to do one thing for you… maintain. We dont want to just maintain, we want to improve, grow and get better each day. To do this you need to shock the muscles. Throw more weight at them each set you complete breaking them down more every single time. The more stress your muscle receives the stronger they will grow back.

3. Form – This one may seem like a no brainer but you would be surprised how many people i see bench pressing with poor form. Your grip should be slightly wider than shoulder width allowing your triceps to help with the workload. You want your shoulder blades pinched back to eliminate your front delts from helping out. This will help avoid shoulder injury in the future. Planting your feet is also important. This will play a huge role in stabilty and keeping balance . Having a strong foundation will go a long way.

4. Mix it up – This includes adding in a rotation of chest day using dumbells. Doing this allows you to work each arm independently making each arm grow and develop equally. Do sets of negatives (focus on bringing the weight down slowly). This will help you control the weight better and give you more power at the bottom of the rep. Triceps play a major role in bench pressing as well. Doing close grip presses will strengthen your triceps immensely making them a strong contributor to your heavy bench press.

Follow these steps and I guarantee you will be bench pressing more weight in no time!

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