Heavy upper body day

Heavy Upper body day

I've been doing mostly higher rep kind of work outs for the past few weeks because of my shoulder injury i'm still dealing with and for my fitness contest but of course I miss moving heavy steel so Monday i went back to it SAFELY as I could:):) Here's a inside look on what I did:

Floor Press barbell 5 sets of 5 ( went up to 265lbs.) I surprised myself but at the same time i dont think it was the best thing for my shoulder:(

Superset that with heavy Dumbbell rows 5 sets of 8 (went up to 100lbs.)

Next was Ring Push-ups 3 sets for max reps ( did about 36 plus per set)
Super set that with Ring Scare crows 3 sets max reps ( hit 20 plus)

Last was heavy smith machine shrugs 3 sets of 10 ( went to 315)
super set with Incline Skull crushers 3 sets of 12 or so ( went to about 110lbs..

Leg Press-a-thon!!!!!!!

Leg Press-a-thon!!!!!!

This was my leg workout for this week. You want to talk about minimal movements within a workout. Try this 100 rep work out for size. You can do this with a lot of different movements but i'm going to do this style of training for my legs only for a month or so to try and pack on some nice muscle size in my legs. This week was Leg Press, next time will be box squats.

Leg press 10 plates

10 sets of 10 reps!!!!!!!!

Me and my boy went through this workout faster then I thought we would. I know for a fact we are going to go a bit heavier next time but it was my 1st time doing this and I wanted to get a feel for it. Well it's a day later and my legs are starting to tighten up on me :):)

We finished with two ab movements and called it a night. Let me know how you handle it

Press for time???? workout in 11mins or less!!!

Another time saving work out from the beautiful world of Crossfit. This workout is 3 movements.

Deadlift 225lbs. 10 reps
push-ups 10 reps
pull-ups 15 reps

all of the above is one round. you must complete 4 rounds total BEFORE the 20 mins mark.

This looks simple on paper until you get like mid way into your 2nd round and you realize how much the deadlifts are killing your grip on your pull-ups or vice versa:):) I did the whole thing in 11:09!!!!!!!! I think i could've broke the 9 min mark. there's always next time. Get after it!

Interval training

Interval training

If you've been following my site you would know that i'm training for the FAME USA fitness modeling contest so I've been changing up some of my training for Cardio purposes and to burn up tons of calories to have me rip as possible! This is a very effective way to train and it's great if your pressed for time. This was my workout

I used the 20/20 rule which means your doing 20 seconds of work and then you get 20 secs. of rest before you move on to the next station.

Jumping pull-ups

Ice skaters (which is like a jumping lateral lunge)

Jump squats over a bench

Med ball Burpees ( hold a med ball at thigh level then drop down onto the ball in a push up position and kick your legs back, then explode up from your feet back into a standing position dead lifting the ball from the floor)

Jump rope


It may seem simple on paper but after the 1st round that monkey jumps on your back and then it's a whole different ball game! Those 20 secs of rest seem to go by faster and faster:) I think we did 5 rounds like this.

Next we did EvIL wheel hand walks with the power wheel 3 sets of 30 yards!!!! really hammers your wrist, core, lower back, hamstrings, butt, shoulders. really a total body movement

finished with Dumbbell curls drop sets. 2 sets with a 3 weight drop. 10 reps per drop. I did 50lbs., 40, 35!!!!!

After this we were done!!!!!!! i think this all may have taken 35 mins. or less

Leg Smash!!!

Leg Smash!!!!

This was my leg workout from last week! I still kinda going through my shoulder injury so I had to kind of hold myself back as far as the rack pulls but here goes the complete workout.

Rack Pull deadlifts 4 sets of 8 at about 275lbs. did one more burn out set at 225lbs. did about 12 reps

Next was single leg Leg press 3 sets worked up to about 6 plates on the machine

Then we went on to Good mornings(one of my favorite movements) 3 sets of 12 with 110lbs. on the barbell.

Last was Walking Lunges with a Heavy med ball held at chest level. I had a partner for this workout so We went back and forth pretty much nonstop. I lunge down to him about 16 steps and he would take the med ball and lunge back to me, then i would go. 4 trips like this.


This was a very good and quick work out. Once again you don't have to be in the gym all night for great results. have at it

Pumping up the volume on upper body day

Upping the volume on Upper body day

I recently hurt my shoulder throwing a week or so ago and it's really bothering me more then Iwould like to admit but of course I still wanted to go hard in the gym today. My injury is actually making me train SMARTER believe it or not and it's making me keep myself in check as far as the weight I use on certain movements and movements selection. I can't wait to heal up and get back to moving massive weight though:) Here's the workout

Dumbbell Floor press 4 sets of 8 (worked up to 85's..or 90s I couldn't tell just wanted to move it) LOL!

Super setted that with T-bar rows 4 sets of like 10 or 12 ( got up to a plate with 2 more 35's added on)

Run up and down a long flight of stairs for a whole song!!!!!!!! I think it was 2 mins 45 secs.

Incline Dumbbell press, drop set. 55lbs., 40lbs., 35lbs.

2 sets. 15 reps with 55, 15 to 20 with 40lbs. bout 30 reps at 35lbs in a alternating fashion!!

Run up and down a long flight of stairs or another whole song

Cable rows

3 sets

12 reps regular rows

then dropped weight and went right into face pulls for 10 reps

Reverse tricep push down

supersetted with 55lbs. dumbbell farmer walks held in rack postion

3 sets of 15 on the push downs

30 yards on the farmer walks

Easy like Sunday morning

Easy Like Sunday Morning

I've started training on Sunday since my work load has started taking up soooo much of my time during the week and my energy so I figure this is the one day of the week that I know for sure that I can go hard and let it all hang out as they say:) This was my sunday session

5 deadlift
5 stiff leg deadlift
5 bent over rows
5 shrugs
5 shrugs pulling your elbows backwards(whole different motion trust me)

lastly I jumped rope for about a 1min and 30 secs.

This was all done back to back in circuit fashion for 5 rounds. I tried to keep my rest time down to a minimal between rounds.. I would say the whole thing took me Maybe 30 mins including my 7-10 min warm-ups

finished with 3 sets of 20 hanging leg rasies....done pretty slowly!!!!

Road to FAME USA Model contest!!!

Road to FAME USA MODEL contest!

Yes you read that right. I've decided to take part in the FAME USA fitness model contest in New Orleans in August of this year!!! I can't wait to do it. It's going to be a real tough conest but it's also going to give me a extra kick in the pants as far as training and dieting goes because when you train week in and week just because it's very different when you have a motivation such as this. I' m going to be in front of hundreds of people shirtless......No more motivation needed:):) Follow my journey and see what happens. I plan to upload youtube clips weekly of my progress.

1st workout of the training prep.....LEGS!!!!!!!

Box Squat 3 sets of 15 (275lbs) 4th and 5th set I did jump squats 95lbs. 6 reps

Leg press 3 sets of 15 plus went up to about 16 plates

Stiff leg deadlifts 3 sets of 12 plus at (185lbs.)

ABS....partner leg trows 3 sets of 20!

As you notice I used pretty high reps on all of my movements. I'm trying to really fool my body and change up my method preparing for this show. I plan to drop about 6-8lbs. in the process. Your going to see me up my reps and hitting the cardio at some point in every workout

Crossfit butt kicking:)

Crossfit butt kicking!!!!

This was another one of crossfit short but sweet kind of workouts that I love so much. I swear when your done with these workouts you feel superhuman for anything else in life:) The pic you see above is exactly how I was on the floor when I was done with this workout and I'm still not walking right:):) Enough talk, here's the workout

Lunge 100ft
21 pull ups
21 sit-ups

lunge 100 ft.
18 pull ups
18 sit ups

lunge 100ft.
15 pull-ups
15 situps

lunge 100ft.
12 pull ups
12 sit ups

lunge 100ft.
9 pull ups
9 sit ups

lunge 100ft.
6 pull ups
6 sit ups

This is ALL done for time!!!!!!!!!!The movements SEEM easy enough but when you add the time factor into it it becomes awhole different workout! I did this like 3 days ago and Im still hurting everywhere!!! I finished in 13:40!

Monday's madness

Mondays Madness

This is a workout that I did last monday with a few partners of mine. I wanted to hit it heavy and fast so this is how it went down. Remember you don't have to use the weight here for results. Just take the movements and use a weight that YOU can do.

Barbell Clean and Press 4 sets of 5 went up to about 155lbs. on this

Dumbbell flat bench 85lbs.

trap bar deadlift 275lbs this was done for 3 sets of 10 per movement in a superset fashion

E-z bar upright row 35 on both sides

dips leaning forward to focus on hitting that chest once again 3 sets of 10 on the rows, dips were max effort!

Finished with heavy barbell cheat curls 3 sets of 8

this was a helluva workout even if it doesn't look like it on paper. We barely stopped for breaks, pretty much a "I go, you go" kinda workout and it think it barely took us 35 mins. to do it all.