BREAK THROUGH YOUR PREVIOUS BEST!

What exactly do i mean by breaking through your best? Today I thought I want to Deadlift today. one of my favorite lifts ever. My previous best was around 415lbs. Today i had a 2nd thought....Why not bust right past that number. I went to the gym with that on my mind and that's exactly what i pulled off!!!! 455lbs.

This is the run down:

Deadlift we did 3 sets of 5 working our way up in weight. then i started doing sets of 3's and finally sets of 1 just to save up energy for my Best lift effort!

After that we did Dumbbell split squats or reverse lunges whatever you wish to call them. With our front foot up on a box. makes a big difference trust me!

We supersetted that with heavy Dumbbell Stiff leg deadlifts to hammer those hamstrings.

It was a lunch time workout so that was pretty much our hour right there since the deadlifts took up so much time but if i could i would've added some seated leg curls and some leg press as well. Give it a go. use a weight your comfortable with and rest long enough to have enough energy for your next set

Chest training

Chest training

Of course the average gym rat best friend. This is a look at how we attacked chest to day with much intensity!!!!

Incline Dumbbell press 3 sets of 8 (using 95's) then a 4th set but done in a burn out fashion as many reps as possible

Flat bench Dumbbell press 3 sets of 12 ( using 95's) then a 4th set in burn out fashion

Lastly Dumbbell Pull overs super setted with Over extension for tricep

3 sets of 13 plus!

Shoulders like bowling balls!!

Building shoulders like Bowling balls!

Ok I'm going to give you a inside look at our shoulder workout from last Friday. It was four of us training at one time so i did have to put in some super sets just for time reason since we were lifting on our lunch break.

Machine seated Shoulder press 3 x 8. This was actually my 1st time lifting like 212lbs. over head for reps in a very long time.

Machine Lateral raises
super setted with Plate front raises 3 sets of 10 -12 on both back to back

after that we super set Heavy dumbbell shrugs / with cable face pulls done with a rope
3 sets of 12-15 on both

give it a go and feel the blood fill your deltoids!!!

Giant sets rock your BACK!!

Giant sets for your back development:

This is a walk through of a workout I did on Saturday after Turkey day LOL

Once again for those who may have missed it, a giant set is three movements done in a back to back fashion for the SAME muscle group

Towel pull ups (wrap towel around pull up bar and grip IT)

Heavy DB rows ( used about 95lbs.)

bent over Db rear flies ( did these one arm at a time)

This was ALL ONE SET!

Next i went into Shoulders:

machine seated shoulder press 3 sets of 8 went up to 200lb.s

Plate front raises ( used a 35lb.s plate) 3 sets of 12

last was machine lateral raises 3 sets of 12

Fry your chest fibers with this one

Press Pause training for Bigger Chest

This is a method i've been using for about a month or so now in my own training and have been seeing great results with. Let me explain Press pause. you going to press out 8 reps and rerack the weight. Rest 5 secs or so and hit the weight again for 6-8 reps and rerack. rest another 5 sec or so and hit the weight again for the last 6 reps or so!!!!!!! Super tough set. I do this for 3 sets.

I'm normally toast after all that pressing. After i rest for awhile this is the rest of my chest day.

Incline Db press 3 sets of 10. making sure i have a spotter cause like i said im totally wiped out from that press pause stuff and im not at full strength at all.

Pec fly machine. 3 sets of 15....very hard squeeze at the top of the movement

Finish with some tricep work

Towel Tricep push downs. 3 sets of 8-10 trust me trying to grip a towel is going to bring down the amount of weight your using in a major way.

DB tricep extensions over head. one arm at a time. 3 sets of 13-15 reps

GIANT sets for better Leg development!

Giant set for better legs!!

1st of all let me explain giant sets to you. a Giant set is much different from a superset. a Super set is two movements done in back to back fashion for two different body parts. A Giant set is 3 movements done back to back for the SAME body part. I've been using this for my leg training for the past 2 weeks and man I can feel During the middle of the workout how this is going to help me spark some growth in my stubborn legs. Here is a run down on my leg workouts as of the past 2 weeks:

Leg press 15 reps

Lunges across the gyms parking lot. I want to say it's 40 yards or so

Leg extension maching 15 reps. squeezing top hard as possible!!!

all of this is one set and i do this for 3 SETS!!!!!!!!! ROUGH trust me

After i rest up a little I go into my Hamstring work:

Stiff leg deadlifts 3 sets of 13 plus reps

Stability ball leg curls 3 sets of 15 reps

finish with decline crunch with a 45lbs. plate on my chest 3 sets of 15 plus reps

Fry your Chest!

Totally Fry your chest!

This was today's chest workout for me and some of my lifting buddies. We don't get together often but when we do it's normally a drag down fight LOL

Dumbbell Floor press 3 sets of 10 using the Press Pause system( Press up, take about 3 secs. down and hold then press up!

Incline machine press 3 sets of 15 (up to 185lbs.)

decline press 3 sets of 12-15 ( used 80lbs.)

tricep press down 3 sets of 15

this may not seem like much on paper but trust me after doing those Press pause sets our chest and triceps were screaming to stop!!!

Beyond the range of motion Deadlifts

Beyond the range of motion Deadlifts

Today i wanted to try some deadlifts on a 5" box like i saw on Dieselcrew.com site so this is how it went down:

Beyond the range of Motion Deadlifts 4 sets of 10 ( went up to 275lb.s) i know i could've gone heavier but this was my 1st time doing this so i didn't want to risk it LOL

Next was Leg press 3 sets of 15 went up to 14 plates

Good mornings (1st time doing these in a very long time) 3 sets of 10

that was all the time i had for my lunch break so that as a wrap for me. Felt strong and wanted to go at it some more!!!!!!

Muscle Snatches

Muscle snatches

This is the workout i did on Monday Came from the Diesel crew.com site. Love the cats over there! This is how it went

Muscle Snatch 4 x of 6 ( i went up to 135lb.s ) this was my 1st time really doing these and i love them so im sure there will be more post of this to come.

Incline bench press with dumbbells 3 sets of 10 using the press pause system which is you do your press and then when you come down you take 3 secs to come down. this really burnsssss! but helps when your training alone and can't go as heavy any way so this is a great way to get the best bang for your buck!

I super setted those incline press with chinups 3 sets of Max reps

next i did towel barbell curls. basically wrap two towels around the bar and curl. Great for your grip strength and a different burn for your biceps 3 sets of 10

Finished with hand walks on the power wheel. Man did i miss doing these. I did 4 sets of 30 yard walks. My core still feels these and my shoulders of course

Back to the Big Leagues!

Of course if you've been following my post as of late you would know that i'm all about packing on another 10-15 lbs. to my 188lbs. frame! This was another heavy hitter workout that i went through some time last week:

Heavy Dumbbell snatch 4 sets of 5 (went up to about 95lbs.)

Next I did a 5 mins. nonstop super set. I made sure to get about 8-10 reps per set
Incline Dumbbell press (75lbs.)
t bar rows with a barbell ( i had like two 45's and a 35 on it)

Next was another 5 mins. nonstop super set
incline Close grip bench press for my triceps
Plate pinch preacher curls ( was hold about 3 25lbs plates in my hands over a preacher bench

Two great moves jammed together!!!!!

This is a great short on time workout!!!!!!

I only had like a hour to workout and shower and get back to rehersal before you know it but i had the itch to workout so i had to figure a way to get it in.

This is the way it went. It was in Ladder fashion.

Over head barbell lunges (95lbs.) 10,8,6,4,2

Muscle-ups 5, 4, 3, 2, 1

Done pretty much nonstop for the most part in a back to back fashion. This plus my warm-up may have taken me 25mins. and im more then sure i could've done it faster but i was kinda pacing myself.

back to Squatting

Back to Squatting!

Today was my 1st day doing any real putting a load on my back kind of workout in a few weeks. Since my lower back was real sore from pounding away at heavy weight for months on end. This is how it went down!

Full squat 4 sets of 8 (stayed at 225lbs.) and just keep working on getting more dept within my squats

Next i did a couplet if you will ( two movements going back and forth for 5 mins. straight)
Floor barbell press 185lbs. for 10 reps/ sumo Romainian deadlifts

after that i did another couplet towel barbell curls/ Single dumbbell reverse flyes for 5mins!

Kettelbells and Body weight workout!

KB and bodyweight workout

This was my 1st day back rocking with the Kb after many months of other kinds of training. I spent all weekend thinking about this workout and how it would feel, would it kill me, would i be sore for days, would it feel heavy as hell at 1st LOL. Here is the run down on my workout and how it took place:

1st couplet: KB swings (65lb.s)
Ring Push ups(feet up on bench) 10 rds. 15 secs of work/15 sec. of rest
this was tough and those swings started getting to me after about the 5th round or so. I had to will my way through. The push up was a breeze cause I'm pretty much always good at bodyweight things.

2nd couplet: KB Front squat
Ring rows ( feet on bench) same fashion 15 sec. of work/15 sec of rest for 10rds.
This workout had my heart rate going for sure. And i loved it! After all of those weeks doing that other program it felt good to be doing some different kind of training.

Last workout of the Squat and Milk Program

Last workout with the Squats and Milk program

Last Friday was my last go round with this certain program. It was surely very tough and I also loved how simple this program was. It pushed me hard. I left the gym many of days feeling light headed and breathing hard long after i've left the gym. But of course nothing last forever and i felt it was time to move on to another phase of training. I think i may have put on 6 to 7 lbs. soild with this program and it's one i'll advise to any one looking to pack on a few good pounds. i also ended up squatting way heavier then i ever thought for 20 reps!

1 set of squats for 20 reps. My all time high was 310lbs. I know for a fact i could've reached and push for more weight but my lower back was giving me the blues more and more so i didn't want to chance it. Followed by 1 set of dumbbell pull overs for 20 reps

2 set of Muscle ups averaged about 8 reps felt pretty easy for the 1st time in months to be honest. I think i can go 13 or more again now like i did about this time last year

2 set of Dumbbell chest press with 85lbs. dumbbells. Once again i know i coud've used the 110 but i rarely had anybody in the gym to spot me or hand them to me so i had to use what i could

2 sets of barbell rows. I got up to about 175lbs. for 8 reps

2 sets of barbell push press. I felt good and went up to about 180lbs. or so friday. for atleast 4 reps. 1st time doing that in many months.

Like i said very simple program but very taxing trust me!!!!!! give it a go anytime you want change

Chest and Back together like oreos!!

Chest and Back training!

This is some heavy weight pounding we did last monday to start the week off right

Incline dumbbell press 3 sets of 8 ( went up to like 95lbs.)
super set with chin up max reps

Flat bench press with Dumbbells 3 sets of about 7-8 reps with 110lbs. dumbbells!!!
super set with machine rows 3 sets of 15 I used about 185lb.s TOUGH!

Ez- bar curls used 35lbs. for 8 reps
super set with ez bar overextension for triceps for 8 reps 3 sets. DONE!!!!!

Leg like TREES

Legs like Tree Trunks!!

Hit those legs in a hard way last Tuesday!!!!!!! this workout left me totally sore for the rest of the week! Here's the insiders look

Dumbbell Squats 6 sets of 7 Using two 110lbs. dumbbells!!! went with this move to not have a barebell on my back to give the spine some down time to recover from what i've been doing

Next was smith maching step back with front leg up on a box! did 3 of 8 per leg . This totally sucked which is why i know this is something i need to be doing more often LOL

next was barbell stiff leg dead-lifts with about 185lbs. 3 sets of 12 or so!!! very tough sets. I think this is what kicked my butt all week!

Last was Hamstring curls on machine 3 sets of 15
superset with machine calf raises 3 sets of atleast 20 plus....calfs killed me for days. felt like pins

Shoulders to hold the world on

Shoulders to hold the world on!

This is a shoulder workout I went through last week. It was a rough one but I loved it. Shoulders have always been one of my favorite body parts to work on. Here we go:

Seated machine shoulder press I went 3 sets of 13-15 reps Pumping lots of blood to that area

next was dumbbell front raises in a drop set fashion. Going from 30lbs. DB's and working down to 20's. As many reps as i could on every weight that i used and i droped down in a 5lbs. fashion!!!!!!!!! 3 sets of that maddness

after that we did Seated dumbbel side raises to keep the focus on the middle delts 3 sets of 15

Finisher was Shurgs with trap bar set up. I think we got up to about 260lbs. plus and we did 3 sets of no less then 12 or so..BEASTING!!!!!!

Back on my program

So I got back to my Squats and Milk Program on last Wenesday. Once again adding 5lbs. to every lift every workout! Here it is:

Box squat 1 set of 20 300lbs.

Followed by dumbbell pullovers 1 set of 20 with 35lbs.

Dumbbell bench press 2 sets 10 100lbs.

chin-ups 2 sets max reps 1st.25 reps 2nd. 17

Bent over barbell rows 2 sets of 10 135lbs.

Standing Barbbell shoulder Press 2 sets of 8 105lbs.

Dumbbell curls 2 sets of 16 use the 50lbs.

finished with some leg raises on the dip bars

Last Monday's workout

Monday's Maddness

Here's a inside take on my workout last Monday with a partner of mine. Now if you've been following my post you would know that i've been doing the Squats and Milk program for about 2 and half weeks now basically. On this day we did a different workout just because the guy i was lifting with wasn't use to a program of that nature. It was SUPPOSE to be a back workout but as you can see this guy just had to find a way to get some chest work in there some how so when you see it pop it that's where it came from and NOT ME LOL!

Deadlifts 4 sets of 5! ( I ended up lifting 405lb.s for 5 resps which is a PR for me) wonder what i can single now????

next was a pull down machine 3 sets of 13-15 reps ( making sure to get the full strecth in every rep) Super set that with some body weight dips since i didn't want to bench press with him

After that was HEAVY Dumbbell rows 3 sets of 10 with 100lbs. plus!
Superset with Incline Dumbbell press 3 sets of 12 with 75lbs.

Back to the Squat and Milk program

We had a special on Monday with a few partners I never normally get to lift with, but today was back on the grind for me. Back the Squats and milk program i mentioned last weeks.

Squat 1 set of 20 reps (today I did 280lbs.)
Followed right after with Dumbbell Pullovers 1 set of 20 reps as well. this will be very tough after doing those 20 squats and your fighting to breathe.

Flat bench with Dumbbells 2 sets of 8 reps (90lbs.)

Chin up 2 sets max reps. 1st set i got 25 2nd set was like 16

barbell bent over rows 2 sets of 8 I used 115lb.s

Barbell shoulder press 2 sets of 8 I used 105lbs.

Monday....Chest...need I say more!

Today as a rare day in the gym for me. I had another workout written up already but a old buddy of mine joined me in the gym so we decided to have a good ole fashion slug fest on the iron. This is what craziness took place!!!

Incline dumbbell press 4 sets of 8 with 90lbs. dB!!!!!!! Tough sets

Flat bench DB with the 110lbs. db's! haven't done these in atleast a year or so. 3 sets of atleast 9 or 10 VERY VERY tough after the inclines

then if our chest and triceps wasn't screaming enough by that point we did a push up complew with some Hex dumbbells where we had to do 5 push up for every part of each dumbbell. It came out to like 40 plus push ups and our hands were in a close grip fashion so it put tons of stress on the tris. talk about a crazy BURN!!!! 2 sets like this. it was all we could manage LOL

last but not least. Incline skull crushers with the 35's on the EZ bar. 3 sets of 13 or so

When i left the gym i swear my legs were shakey just from the sheer effort it took for all of those sets. I swear i miss going after it in this kinda way but its what makes you grow and get strong fast

Squats and Milk program

Squats and Milk Program

As I mentioned I'm planning on packing up to 20lb.s of muscle in the next 3 months and this program is the machine i plan to use to get me there. It's very simple to follow and easy to see results faster then anything else. Here is the run down

Squat 1 set of 20!!!! Now this may seem like no easy task because it's one set but 3 times per week your going to add 5 more lbs. to the weight you use on every movement for 8 weeks!!!!
soon as you put the bar back on the rack your going to lay across a bench and do 1 set of 20 Dumbbell pull overs. the rest of the work out will be compound movements. 2 sets of 6-8 reps.
Let me explain further so it all comes together

1 set of squats 20 reps!!!!!! I started with 275lbs.
Dumbbell pull overs for 20 reps 30lbs.

Flat Dumbbell bench press 2 set of 8 ( i used 80lbs.)

Chin ups 2 sets of max reps I did a set of 21, my next set was 18

Barbell rows 2 sets of 8 reps I used 105lbs.

Standing Barbell overhead press 2 sets of 8 reps I started using 95lbs.

Dumbbell curls 2 sets of 8 reps. I used 40lbs.

This is something i'll be doing 3 times a week for 8 weeks. Every workout I'll add 5 more lbs. to everything i wrote here. That and taking in tons of food like crazy!!!! Rest on off days is going to be very important.

Back to the BIG BOY STUFF!

We go people. I leaned out this summer for different reasons and I'm loving the way I'm looking and feeling. Now i'm ready to put on some pure muscle. I plan to put on about 20lbs. or so in the next 3 months!!!!!!! here was my workout on monday:

Muscle-ups 5 sets of 5. Still one of my favorite movements of all times LOL

next was Floor press 4 sets of 15 went up to 225lbs. on the press

super set with hammer strength Rows

Machine Incline Press 3 sets of 15 plus reps 210lbs.on the press

Super set with Rope Cable pull downs for lats

Ez bar Curls with 35's on there 3 sets of 12

Leg raises for AB on the dip station 3 sets of 15 reps

Like I always say take this workout and use a weight that works for you or change the reps to what works for you and go after it!!!!!!! If you don't know what a movement is YOUTUBE it you'll find it trust me.

Mile of DEATH!!!!!!!!

The Mile of DEATH!!!!!!

Now i wish to god that i could claim to have made this workout up but I can't :):) One of my coworkers has been doing this crazy run for like 6 weeks and always told me about everytime he did it. knowing how crazy i am to push myself to the limits i thought i would give it a go with him last Friday. Here's the run down

On a track of course a mile is 4 laps. We started on the bleachers though and run up, then over then up , and then over the down on to the track, so at this point we are around the 1st curve of the track we went around it, through the straight away and around the next curve and back the bleachers where we started...thats 1. We did 4 laps like this people!!!!!!!!! Lot harder then it sounds reading it. It was my 1st time doing it or any real distance run of any kind for like 5 months atleast! I thank god to my crossfit works that i do weekly for keeping me in decent conditioning all year around. it gave me the mental strength to keep pushing when my body wanted to stop.

My time was 15:48!!!!!!! 1st time out. i plan to do this run weekly for a few months and see how much i can get my time down

My run in with NATE

NATE: one of my favorite Crossfit workouts ever!!!!!! this one was names after a fallen soldier in iraq. Its my fav because two of my favorite movements are in it, muscle ups and handstand push ups :)

If you don't know this is the run down: You got a 20 min. time limit to do as many rounds as you can. Here are the movements

muscle up 2 reps

handstand push ups 4 reps

Kettelbell swings 45lb.s for 8 reps

thats one round. its all done pretty much nonstop all out. My best was like 15 rounds i think

Monday I got 12 off and i haven't even done it in months so i felt pretty good about that!!!!! it's very taxing but worth the pain. Give it a go!

LEGSSSSSSSSSSSSSSSS

LEGSSSSSSSSS

This was my Leg workout from today. I plan to put about 20 plus pounds in the next few months and i know the bulk of that will come from some Lights out leg workouts!!! here is my journey today

Smith machine Front Squats 4 sets of about 13-15 reps!!! Went very deep with them. Went up to about 135lbs.

Next was Good old fashion Leg Press!!! 3 sets of 15 went up to 16 plates on the sled!!! haven't even done these in months. surprise i went that high for that many reps

Finished with Stiff Leg deadlifts. 3 sets of 15 with 135lbs. I had to run so this was the finisher but i wanted more. my legs are pretty tight already so i know i won't be walking tomorrow LOL WELCOME BACK

45lbs.of sickness

45Lbs. of sickness

Here we go I short and killer Kettelbell or Dumbbell circuit to give your heart a great pump and burn up tons of calories in the process:

Over head press right/Left 5 reps

Turkish Get up right /left 5 reps

Front squat right/left 5 reps

5 rounds!!!!!

tougher then it sounds on paper especially the Get ups!!! this is a full body blaster for real

Let it rip!!!

Crossfit J.T

Crossfit J.T.

Today I had another dose of Crossfit and this is how looked!!!!

21 reps- 15 reps- 9 reps All none stop no rest and done for time!!!

these are the movements
Handstand push ups

Ring Dips

Push-ups

Yes as you can see all these movements use tons of the same muscle groups. About mid way through the 2 nd round my triceps and shoulders were begging for mercy and i still had so much left to be done. My time ended up being like 13:24...I sucked but it was fun going through it and all i'm going to do is improve on it next time. Give it a go

Shoulders and back Smashed up

Since i've been sooo busy as of late i have a hard time trying to find space for my own workouts as of late so this is my workout i did Thursday before one of my training sessions. I took shoulders and back and threw them together in a superset fashion. I think im going to try this more often, i didn't feel like one was taking the strength from the other so why not

handstand Push-up on wall 3 sets of 8 (its been awhile since i've done these so I kind of had to get use to them again but it was fun as always ways LOVE THEM)

Super setted with Cable rows 3 sets of like 13 or so went up to like 170lbs.

Next was cable Front raise with straight bar 3 sets of 10 then drop 20 lbs. and did 7 more reps

Super set with lat pull downs 3 sets of 15 plus, trying to flush alot of blood to the area and really squeeze!!

Finished with Dumbbell side raises 3 sets of 10

Barbell curls 3 sets of 10

Crossfit Workout for the week

Truth be told I LOVE doing Crossfit style workouts! They never last long for the most part and most times you feel like you've done more in 20 mins then most people do in 2 workouts:) This was my workout from wenesday...may look simple on paper but give it a go and let me know how you did.

Pull ups(chest to bar) 10 reps Going chest to bar clearly takes more energy then chins
Front squat 105lbs. I thought this was going to be the hardest thing in the workout, but wasn't
Burpees 10 (jump and clap at the top) This proved to be the thing that wiped out my energy the most in this workout!!!

This is all done for 3 rds. for time: I finished in about 8:07! I must have laid on the gym floor for like 20mins after that trying to recover though. it was a tough workout like i said. It took more energy then i ever thought going into it.

Chest busters!!!!!

This is a inside look on my last mondays workout!

Flat bench press using the rest-pause system.
Rest pause is doing about 6-8 reps with a weight, then putting it back on the rack, resting up for 5 secs or so and going back under the weight for another 6-8 reps, then back on the rack and repeat for one last time...all of this is ONE SET!! I used Dumbbell for shoulder reason and we did 3 sets in this fashion. I finished using about 70lbs. I think we were both fried for the rest of this workout:):)

Next was Incline machine press 3 sets of 13-15 reps went up to about 175lbs. LOTS of blood pumping through out the muscle using high reps like this

Dips on the Dip bars 3 sets of max reps!!! I think i pretty much averaged around 17 reps or so. After all those high rep movements before this one our arms were surely rubber at this point

Body weight tricep extension on a smith machine bar. We use the smith cause you can adjust it to the height you want of course the lower it is the more of your weight are on your arms, the higher you go it gets slightly easier but your going to be burnt from the number of reps you've done thus far. We did like a four step drop set. 3 sets!!!!!!!

Last was the finisher Dumbbell tricep extension single arm. 3 sets of 16

I think was I was sore for the rest of the week after this workout. My tricep have never hurt so bad.

My return visit with the workout CINDY

This was my workout from yesterday. I've been slowly working my way back into crossfit workouts on my lunch break. I'm sooo busy now from morning til late that I have to find ways to sneek my workouts in:) So if you remember CINDY is : 5 pull-ups

10 push-ups

15 squats

All done for 20 mins. as many rounds as you can. I believe the last time I did this my best was like 13 or 15 rounds

Yesterday I was able to pull off 18 rounds but even better then that i did a better job of pacing myself so I don't think i had to stop one time during this workout! give it a go. may look easy on paper

Leg training with the Wolf Pack!!!!!!

Leg training with the Wolf Pack

Aight folks here we go. If you've been following my site for awhile or not I want you to know that I've been helping the West St. mary Wolf pack football team with the Summer weight lifting program and we are getting things turned around over there quickly believe me! I'm going to be added footage of them soon Trust but im going to give you inside look at our leg day last week:

heavy Dumbbell front squat 4x 8

Split squats with the back leg up on a bench 3x 8 per leg

Ice skater lateral jumps 3 x 12(which is six jumps per leg) lots of focus on sticking the landings

Stiff leg deadlifts 3 x 12

take Chest...take back and Smashed them together!

Chest and Back smashed up!

This is my work out from monday's Lunch break. I took last week off from training pretty much altogether to let my body and mind rest and heal so yesterday was my 1st day back in the saddle as they say. Heres a inside look at what took place

Incline Dumbbell press 3 sets of 12 plus

Super set with Pull ups max reps ( I think i averaged about 21 or so pull ups

Flat bench press with barbell 3 sets of 13 plus Up to about 205lbs. still being mindful of shoulder

Super set with Bent over barbell rows 3 sets of 10 went up to about 155lbs.

Incline pull overs (1st time doing this, I think i like it:) Used a 55lbs dumbbell and went high reps 15

Superset with dumbbell rows 3 sets of 12 used a 80lbs. dumbbell

This was great and it let me get two body parts pumped and ready within my lunch hour...love supersetting!!!!! Tomorrow will be a full body blaster

Today's Chest pump!!!!!!!!

Todays Chest Blast:

Today me and my partner Big G hit up some chest the old fashion way...Blood sweat and tears!!! It was awesome and powerful! Trust me we set the whole gym on fire with our energy and the other gym members took notice quickly that we were here to put it down. Here's a inside look

Incline Dumbbell press 4 x 6 (finished with the 90's for 6 reps, then drop to 70's and hit 8 more)

Next was Flat Dumbbell press 3 x 10 This was done with 95's and I messed around and hit around 15 reps on my last set!!!! Getting stronger by the week and my shoulder felt great!

Next was a Push up complex: let me break it down. We had about 4 different dumbbell laying on the floor in two crosses like and you had to put your hands on the outsisde of the dumbbell and do 5 push ups, then the other side and hit 5 push-ups, then move on to the next one...so on and so forth. ended up being like 50 pushups 2 sets!!!!

Tricep skull crushers 3 sets of 15, then on last rep of that go right into close grip presses!!!!!!

Give it a go and let me know how you handle that... Be smart and you a weight that allows you the correct amount of reps!

Kettelbell blast

Kettelbell blast!!!!!!

This was a KB workout that i did Sunday. I'm going to tell you now it kicked my butt for sure:) give it a go and once again If you can't get your hands on a KB use Dumbbells instead. Here's the lay out:

KB Swing 5 right/ 5 left

Burpees 10 ( this was probably the toughest part of the whole thing)

KB snatch 5 right/ 5 left

Kb Thrusters 5 right/ 5 left

This was all done for 20 mins. As many rounds as possible. I got off like 6 rounds and was gassed believe me. I can't wait to give it a go again and get 10 or more rounds. Peace

Kettelbell / body weight combo workout

This is a small glimspe of a Kettelbell body combo session we did last week:

We started with KB swings x 10 reps/ burpees 10 for 3 sets

Next was the KB chest press on a stabilty ball as you see in the clip 12 reps/ mixed with Bodyweight inverted pulls for max reps...i think she averaged about 19 to 20 reps

Next we went to a shoulder tri-set 10 side raises, 10 front raises, 10 overhead press back to back with no break between until you've done your last press then rest for a min or so. 3 sets

Next was KB front squats 10 reps/ mixed with KB reverse lunges 6 per leg

this is a full body blast out of this world and it doesn't take much time. If you don't have KB's you can easily use dumbbells for this workout peace

One of my clients lefting her body weight on the rack

CAN YOU LIFT YOUR OWN BODY WEIGHT!!!!!!!!!!!!!!

Now before you watch this clip know this lady is the same person that would never even touch a empty bar let along one with real weight on it:):) She made the change in her mind and started following my advice and pushing herself every day in the gym. Now she hits her personal best on the rack pull lifting 165lbs. and she actually does it like twice!!!!!!!! Check it

Freestyle workout

Freestyle Workout

This took place on last Tuesday. I was suppose to train a client and they ended up backing out so I had a free evening to do what I wanted to and had no idea in which way i wanted to train So i starting just putting movements together and it ended up being a great workout:) As much as I try to prepare my workouts, but sometimes it's great for you mind and body to just go in there and wing it!!!!!!!! This is what i ended up doing

barbell box squat 225lb.s about 13 reps
I did 5 sets pretty much back to back with lil rest
Super set with muscle-ups 4 reps

Next was heavy dumbbell step ups (55lbs.) 6 per leg
with this I did about 4 sets
Super set with Heavy dumbbell snatches worked up to a 75lbs. Snatch!!!! this was a PR for me so i was hyped about that

Finished with some AB work then made it home in time for the play offs.. peace

Chest Blast for a week:)

Chest blast

Now if you've been following my blog you'll know that I got this crazy shoulder injury a few months ago and it hasn't allowed me to bench press for awhile. In fact it would bother me so much I wouldnt even want to try and bench press for fear of making it worst. Last monday was my 1st time getting back on the horse as they say:) This is how it went

Flat Barbell bench press We worked UP to about 255lbs. or so....Felt great about that. Then worked back down to about 185lbs. I ended up being almost 10 sets of bench press for a average of about 10-12 reps!!!!!!!! Thats a ton of volume:):) was sore for the rest of the week too


Next we did machine incline press because I didn't want to push my shoulder any more after all those sets on the flat. 3 sets of about 15

After that we moved on to Lower cable cross for the upper chest. Went light on the weight and really focused on that squeeze at the top. 3 sets of 10

Finished with Single arm over head tricep extensions with a dumbbell. Used a 20lbs. and went up to about 13 reps...once again pushing the squeeze factor....think im going to use these more often in fact.

Sandbag Leg blast!

Sand bag Leg blast!

This is a workout I did on monday From my man Zach(guy in Pic) From the undergroundstrengthcoach.com site. This was alot tougher then it may seem on paper just reading it. give it a go if you think your so tough:):)

Me and my partner Grab a 110lbs. sand bag and wrestle it to your back. Your going to walk with it for 10 steps, do 5 squats, take 10 more steps, then 4 squats. you keep this process going until you hit one and then pass the bag to your partner and he does the same thing.

we did this for 3 sets....talk about sucks:):)

Next we moved on to KB split squats 3 sets of 6 with a 45lbs. KB if you dont have one then use a dumbbell of course.

after that we did barbell stiff-leg deadlifts 3 sets of 12 used 135lbs.

Finished off with some Ab work. Rock it out and tell me about it

Chest burn

Chest burn

Another lunch time workout. With me getting so many clients as of late I have to get my workouts in some kinda way and this is my only open hour to myself as of late.

Flat bench dumbbell press 4 sets of 10 went up to the 95's If you been following my site I had a shoulder injury some months back and this was my 1st time pressing on the flat bench in months....and going that high in poundage

Inclince press machine 3 sets of 12 This was my 1st time using any kinda machine like this in years:) Not really a big fan of machine but if your hurt already and you don't have anybody to spot you you gotta do what you have to.

finished with Power wheel hand walks. 4 trips...about 25 yards a piece. that was thursday and today is sunday and i swear i still feel those

BACK to the basics

Back to the basics

This was my back workout from earlier in the week. This was a lunch time workout so of course it had to be short and sweet....just the way i like it:)

Lat pull down with the close grip handle 4 sets of 12 heavy

Barbell rows 4 sets of 10 I went from over hand and under hand grips every other set

Heavy dumbbell pull overs 3 sets of 10

I didn't do any bicep work because I knew I would be doing tire flips later on this week

Leg maddness!

Leg Maddness

Leg day for me from Wenesday:

Front squats : 4 sets of 8 Got up to 135lbs. ( which is a PR for me:)

Machine Leg press : 3 sets of 15 ( doing them on a machine was very different for me and the range of motion felt funny so I didnt want to go as heavy as I normally would do.

Lunges with dumbbells (35lbs) 3 sets or 12 steps per set I call it the "walk of Hell"

Stiff=-leg deadlifts 3 sets of 10 (185lbs.)

I ended it all with Ab training...gotta keep it tight.

Russian twist with a 25lbs. plate 3 set of 30 plus

Hanging leg raises 3 sets of 20 plus

Back attack

Back attack!

As I mentioned before I just started doing body part training again for the 1st time in like a year atleast. This was my Monday's back workout on my lunch break:

Hammer strength Rows 3 set of 8

Super set with Pull-ups 3 sets of max reps ( this felt way different doing this RIGHT after those rows:)

Lat pull overs with a dumbbell 3 sets of 10 (65lbs.)

super set with Single arm dumbbell rows 3 sets of 10 (85lbs.)

E-z bar curls 3 sets of 10 35lbs. mixed with a min. or jumprope

incline dumbbell curls 3 sets of 10 reps mixed with sit ups a 25lbs. plate sets of 20

Chest Day

Chest day

Yes you read that correctly:) If you've been following my site for any amount of time you know that I never really separate my body parts in the old fashion Chest day, back, leg day format. I normally do a many body parts together or I do full body days more often then not and that has gotten me really good results. But since i'm preparing for this modeling contest I thought it was time to change things up and return back to my roots for a spell and see how my body responds to it. This was my friday Chest workout

Incline Dumbbell press 4 sets of 8....went up to about 80lbs. and stayed there because I wanted to make sure I got those 8 reps every set

Next I did Ring push-ups with my feet on a bench 3 sets of max reps...I got about 30 plus every set

Next I did dips on the pull up bar since there was no dip station. I did a muscle-up to get on top of the bar, hit 5 dips, went down and muscle-up back up and 5 more dips. I did 3 sets of this....lots of work trust me:)

I finished with jack knifes on a stability ball for my lower abs, and 45lb.s plate side bends for my obliques!!!!!!!

Oh yeah i did about 2 mins of jump rope between my stations once I finished with something

back to my Kettel bell training

I was in a rush this past week since my number of clients have been going up lately So I thought it would be best that I got in a Kettelbell complex. I love doing this because it's a ton of work all done in a very short amount of time. Letting me run my biz, chill with family and prepare myself for the next day better. I got together with my partner in crime and this is a sneek peek at what we did:

Keep in mind this is a 44lbs. KB

5 snatches right hand/left hand
5 cleans right hand/left hand
6 reverse lunges right leg/left leg
10 squat holding the bell of the Kettelbell bottoms up!
5 rows right/ left
5 upright rows right/left

We did this for 4 rounds. completeing all of the above equals one round by the way.

After we did that we did some Knee ups on a hand rail we have here at our house and we used it like some dip bars. we did about 10 reps with legs going out, 10 reps bringing knees to chest!
Super set that with small tire bicep curls. Done real slowly, because of how you had to grab the tire you can feel a different burn in your arms.....felt great:)

Sand bag mania!!

Sand bag training

So I took a few weeks from training to let my body and mind relax a bit and let my injuries heal. Today I got back into the swing of full time all out balls to the wall training! I made myself another sandbag with 100lbs of sands!!! I already had a 85lbs. sand bag but it was starting to get to easy for me so it was time to up it. After we wrapped that bag in plastic and duct taped it soooo many times im sure it weights more then 100 lbs:) Let me give you a inside look of our workout

Sand bag loading onto the back of a truck. Truck bed was like waist high to me!
We did 5 loads on the right and 5 on the left! This was a tough drill trust me. Its real good for football guys because it's like wrapping somebody up in a tackle and driving them into the ground!

Super set that with pull ups on my lil cousin's swing set:)
3 set of max reps on the pull-ups

Next we did Sand bag push press.... very hard to grab anywhere on the bag firm enough to get a good press like you would like to. It makes you fight with the bag on every single rep and taxes your grip like crazy. we did 3 sets of 5reps

Super set that with barbell rows used (185lbs) 3 sets of about 8 reps

By this point in the workout our hands were pretty much dead in the workout:):)

Last we did Tire shurgs with this 18 wheeler tire I have in the back yard ( 12 reps)

Superset with barbell curls with 95lbs. ( 3 sets of 12) Grip blasted!!!!

Get yourself a sandbag and have at it!!!!

LegPress on the menu again:)

Leg press for the order of the day!

If you've been following my workouts for the past few weeks you'll know that for my leg days I've doing one movement only but for a 100 reps!!!!!! I've been going back and forth between Squats and Leg press so this week we thought to add a few more plates to the sled to really push the intensity on this one. We used about 14 plates on this one and did 10 sets of 10.

This workout was way different then the one we did like two weeks ago with 10 plates! Last time we kinda did the workout like nonstop and it went faster then I thought it should've so therefore I knew we could go heavier. This week was a real up hill battle for every single set.

Hell to pay!!

Hell to pay

Monday workout was taking from a crossfit journal I saw last week. I saw these ladies really give their all within this workout and I couldn't wait to give it a go. This was a time tested workout once again and something about that clock ticking away when your body wants to just stop all together is a feeling you really can't explain unless you've gone through that fire yourself! this is the lay out of the workout:

4 handstand push-ups
8 pull-ups chest to bar( this makes it harder then you think and it slows you down time wise)
12 deadlifts with 185lbs. ( which is close to my current bodyweight by the way)
16 box jumps on to a bench( I think we all felt this ended up being the toughtest movement after doing those deadlifts

You have to do this task for three rounds..... I confess when we did it monday I thought it was four rounds and did that by accident. So my time was like 15:50. I can't to do this workout again I see what my time would be like in 3 rounds! Give it again and post your times here.

Squat-a-thon!!!!

Squat-a-thon

Last week we did 100 rep Leg Press if you remember that or not. So this week was time for the 100 rep squat:):) Once again 10 sets of 10 reps. We are still trying to feel it out and find a ideal weight since this was our 1st time doing this with the squat. We ended up using about 205lbs. for the 1st like 7 sets until my partner thought we should use 225lbs. so we did the last 3 sets with that. I think in two weeks when we come back to this we'll use 225lbs. for the entire workout. It was still tough and very taxing on the body. You would be surprise how tight your core is after this just from trying to stay tight and up right for that many sets with that weight and not injure your lower back you know. It was killer but we loved it and we lived:)

Push/Pull workout

Push/Pull workout

If you notice my post over the past few months you'll notice that instead of splitting my days with chest, back, shoulder, legs. I tend to smash up my pressing movements with my pulling movements. It's a great way to increase the intensity of your workouts and make sure your getting the proper balance between the two. This was my workout monday:

Incline Dumbbell press 4 sets x because of my shoulder injury I still can't go as heavy as I would like so I used some 60's and did as many reps as i could using a explosive press up and then taking about 4 seconds to bring them down. This surely upped the intensity of the movement for me.

Superset that with heavy smith machine rows 4 sets x 6-10 reps. We went up to about 205lbs.

next was Weighted pull-ups 3 sets x used a 35lbs. dumbbell. I would do about 10 reps with the dumbbell strapped to me and then drop the weight and knock out another 10 reps or so !

Superset with Wall handstand push-ups ( another one of my favorite movements) 3 set x 12 reps or so

Last we did cable tricep push downs single arm 3 sets x we did 8 reps over hand, both hands. then 8 more reps under hand, both hands....talk about a burn. Push down and try to hold for a few seconds every rep!!

super set with captain chair leg raises 3 sets x 6 reps to the left, 6 reps to the right, then 10 in the middle