Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
There is no one specific workout that is going to get you magical results in record time. Results come from EFFORT and CONSISTENCY. EFFORT: If you are giving 100% of your effort on every set, and pushing your body past its limits, you ARE getting closer to your goals. If you want to build a beast physique that is capable of doing beast things, you have got to stick with it. CONSISTENCY: I don't know how many people have asked me how I got to where I am now. A big part of that is consistency. Remember that time you worked out for about a month, and saw some decent gains? KEEP FUCKING DOING THAT!!! Fitness has got to become a priority in your life. Don't fucking skip days because you had a long day at work, and you "don't feel like it". FUCK THAT!!! That is what a normal person does. You don't want to be normal! No one should be OK with being average. Strive to be the best! Strive to be elite! Strive to be the person that people wish they could be! Be the person they look up to. Know that you are better than average, and prove it every day by getting in that gym and doing something most people are too fucking lazy to do!!! I love to lift with a high level of intensity. I want to sweat and hurt! I want to finish a set, and my whole body be throbbing, and be winded as fuck! That is how you get better! That is how you need to train! Train like a fucking BEAST! Make other people cringe at the thought of taking it to that level! Don't ever let anyone else work harder than you! That is one thing you need to remember. When you set foot in that gym, from that moment until you step out, NO ONE OUTWORKS YOU!!! That is my goal every day, and should be yours as well. The harder you push yourself, and the more you hurt, will trigger the most growth. It forces your body to change. Think about how the human body works. It wants your life to be easy. It does not like stress. The body adapts to stress so that the next time you do something stressful, it is not AS stressful. It will do everything in its power to make the tasks in your day as easy as possible. If you go through easy workouts, and lift light weights, and never push yourself, where is the stressor? It doesn't exist. Your life is already easy enough. Your goal in a workout is to take yourself out of your comfort zone. Make your body change! Stress the fuck out of it, and it will have no choice but to get stronger and leaner. A stronger muscle is a bigger muscle. Now that I am finished with my rant, here is a decently structured workout that is "Casali approved" just to get you started. Do not feel restricted by sets and reps on paper though. I never follow a specific rep/set scheme. Do what you are capable of doing, then try to do more. If the workout says to do 3 sets, and you want to do 5, by all means do 5, hell even 6. There are only a few rules I am going to lay out. These are rules that I personally follow, and I believe are very important for maximizing your potential. In the end, this just advice. DO WHATEVER THE FUCK YOU WANNA DO!!!
DO NOT SKIP LEG DAY: "But I dont care about my legs. They are already strong and big enough. I want to build up this upper body." Leg day is the most important day of the week for building muscle and burning fat. Your legs are the strongest group of muscles in your body. When you train legs hard, it triggers all kinds of anabolic potential, not to mention a ridiculous metablism spike. Supposedly it can increase testosterone, and growth homone production in the body. Training legs is also vital to increasing your overall strength. Doing squats will not only make your legs stronger, but will help to increase your benchpress as well. Just trust me, leg day is worth the 3 days of walking like you have a stick up your ass after lol.
SQUATS, BENCH PRESS, DEADLIFTS, WEIGHTED CHIN-UPS, AND WEIGHTED DIPS WILL BE STAPLE EXERCISES IN YOUR ROUTINE: I promise you could go to the gym 3 times a week, and do only deadlifts for about 6 or 7 sets each day, and you would get big as fuck. Bench press... duh! Squats...Shouldn't have to explain them after the first rule. I also list dips and chin-ups because I think they are under-appreciated by most people. Mainly because they are bodyweight exercises, and once someone attains a certain level of strength, they become too easy. SO ADD SOME FUCKING WEIGHT GENIUS!!! If you can do 15 reps of bodyweight chin-ups or dips, grab the weight belt, and keep doing them.
SQUAT TO PARALLEL OR BELOW: When you do squats, your hip joints should drop down to level with your knees, or below. If you can't do that, lower the weight to something you can lift correctly, even if it is embarrasingly light. I promise you will get stronger. Good form on squats is going to take you alot further than heavy-weighted half-squats.
TAKE AT LEAST ONE SET PER EXERCISE TO COMPLETE FAILURE: Sometimes I take every set to failure, sometimes just one. I have heard that taking every set to failure can be detrimental, so I say make your own call. Take at least one per exercise to failure though. Too many people "Fail to Fail". Dont be scared to fail. Your body will hate you for it, and will realize that it needs to adapt to be able to complete these extra reps, in turn triggering growth.
I am sure I can think of a lot more tips, but this is already long-winded as fuck. One more thing about the workout. The sets I list are "working set
My Nutrition Program View My Full Nutrition Program
Makin' all kinds of gains with Intermittent Fasting!!!
LEANGAINS!!! Check it out at www.leangains.com
My Supplement Program View My Full Supplement Program
Supplements are a small factor in overall physique development, but still a factor nonetheless.
My Motivation Program View My Full Motivation Program
When I see these people that wish they could get in shape, and Constantly complain about being fat. Then they don't do anything after work but sit around on their couch and play video games, or watch tv. They eat like shit constantly, and say things like "I could eat whatever I wanted when I was your age." Alot of them say it is my genetics that keep me in shape, ok maybe I was blessed with favorable genetics, maybe not, but I promise you if you find yourself nearby, come to the gym with me one day, and you will know who the hardest working motherf*cker in that gym is. Some said, "oh dont worry once you get married, you will get fat." So I got married... Aug 2012 was 5 years. Still look good. Then they said "Well once you have a kid, you won't have time to go to the gym, then you will get fat." My daughter turned 1 in October 2012. I still make time. Now I have been hearing that when I hit about 30 years old my metabolism will slow, and I'll get out of shape. My response is "I wont let it!" I will force my body to constantly burn ridiculous amounts of calories through intense workouts. I will also adhere to a sensible diet. My motivation is mainly for myself. I like to look good, I like to be fit enough to do pretty much anything, and I like that my wife wants to fuck me day in and day out (She is super hot BTW). Maybe I will even compete one day, who knows? My wife is about to compete in her first Figure Competition on 2 June 2013. She is a beast as well. She has to be to keep up with me. One more thing that keeps me motivated. All those lazy whining excuse making pieces of shit, that keep telling me I am going to be out of shape eventually, just because that is eventually what happens. Maybe that is what happened to them, but not this guy. I will make it a lifetime goal to constantly improve my fitness, and prove them wrong.