Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
I change up my routine all the time but here is an example of one. I'll post more.
Here is an example of a 5 Day Hypertrophy. This is programmed to build muscle and lose fat. Remember, your workouts are important but Nutrition is your #1 priority.
Day 1. Supersets. Should take you about 45 minutes to complete
Incline DB Press - Warm-up set & 3-4 working sets @ 8-12 reps
Weighted Pull-Ups - 3 sets @ 8-12 reps
Plate Pushups with Feet up on the Box - 3 sets @ 15-20 reps
Seated Cable Rows - 3 sets @ 8-12 reps
High Cable Flys - 3-4 sets @ 8-12 reps
Barbell Rows - 3-4 sets @ 8-12 reps
Decline DB Press - 3 sets @ 8-12 reps
Lower Back Hyper Extensions - 4 sets @ 12-15 reps
Abs and Cardio follow
Day 2. Tri-Sets. Should take you about 45 minutes to complete.
DB Military Press - 1 warmup set and 3-4 working sets @ 8-12 reps
Cable Tricep Pushdowns - 3 sets @ 8-12 reps
BB Bicep Curls - 3 sets @ 8-12 reps
DB Side Lateral Raises - 3 sets @ 8-12 reps
Weighted Dips - 3 sets @ 12-15 reps
Hammer DB Bicep Curls - 3 sets @ 8-12 each arm
Bent over DB Reverse Flys (Rear Delts) - 3 sets @ 8-12 reps
Skull Crushers (Reg or Cable) - 3 sets @ 8-12 reps
BB Front Raises - 3 sets @ 8-12 reps
Tricep Cable Extensions - 3 sets @ 12-15 reps each arm
Incline Bench DB Bicep Curls - 3 sets @ 8-12 reps each arm or you can do them together
Abs and Cardio to follow
Day 3. Single Sets. Should take you 45-60 minutes to complete.
Leg Extensions - Warmup sets 3-4 @ 10-15 reps
Squats - 3-4 sets @ 8-12 reps
Leg Presses - 3-4 sets @ 8-12 reps / Superset with Leg Press Calf Raises immediately following @20 reps
DB Alternating Lunges - 3 sets @ 8-12 reps each leg
BB or DB Deadlifts - 4 sets @ 8-12 reps
Leg Curls - 3 sets @ 8-12 reps
Calf Raises - 4 sets @ 10-15 reps. Try a 3-way where you go straight/toes in/toes out
Day 4. Cardio Day. 45-60 HIIT (high Intensity Interval Training)
Day 5. Repeat Day 1 but throw in different exercises for the body parts
Day 6. Repeat Day 2 but throw in different exercises for the body parts
Day 7. Rest and Recover
My Nutrition Program View My Full Nutrition Program
Eating Clean makes me feel good all the time. I don't need "cheat" meals or treats to keep me satisfied.
There are so many out there that eat the same foods everyday, which is fine but I don't. I keep my calorie allotment and macro-nutrients in check everyday. I like to be around a 40/40/20 split on my Macros.
Here is a sample of a day..... I'll post more soon. Being fit and healthy is a Lifestyle.
5am (When I wake up for the day) 30g of Isolate Protein
6-6:30am 5-6 Egg Whites, normally hardboiled from the night before. This is easy and fast. I'll do 1/2 cup steel cut oats with sprinkled cinnamon on it. Sometimes I'll throw on some berries. Normally blueberries.
9am (This is normally my Pre-workout meal) 1cup low-fat cottage cheese, 15 raw almonds, 1/2 c berries. Sometimes I'll throw in a scoop of vanilla protein powder. It's actually not too bad.
10-11:30am Workout. I'm lucky if I get that much time.
11:30am Post-workout protein shake in water, amino acids, and creatine monohydrate if I'm putting on size.
1:00pm (This should be the cleanest meal of the day) I have 1 chicken breast, lightly seasoned with 1/2c sweet potatoes.
3:30pm Here I'm in the middle of my day and I'll have a Quest Nutrition bar or if a quick protein shake in water.
5:30-6pm I'll have dinner. Every night it's different. I make sure the meat is lean, I'll have a little bit of complex carbs like brown rice or if I have fish, I'll just have veggies.
8:30pm This is when I start settling down for the night. I'll have my bed-time 50/50 shake here with water and Ice. I blend it up. Like I stated above, I'll have a tbsp of Adam's PB in it if I am bulking.
My Supplement Program View My Full Supplement Program
I stick to the basics. Having a great physique isn't all about the supplements. I have tried them all, but it all comes down to you.
My Supplement Routine as of 04/26/2013
Multi-Vitamin (Opti-Men by Optimum Nutrition) with Breakfast
My Post Workout Hydrowhey Protein in Vanilla by Optimum Nutrition or BSN Syntha 6 Isolate and Waxy Maize
Post-Workout: Amino Acids. Normally just the Optimum pills but I tried BSN's Amino X and its awesome! I will do Creatine Monohydrate when i am trying to put on size. Stick to the purest form. Don't get fooled by all of the awesome marketed products out there.
Pre-Workout: I like to mix it up. Like i said, I've tried them all. I like Optimum's NO Amino and Cellucor's C4 in the Pink Lemonade. I hear the Watermelon is good too but haven't tried it yet. I also like BSN's Hyper FX and I'll take 3-5 tablets of BSN's Nitrix 2.0. Sometimes if I'm wanting a crazy pump I'll throw in 5g of Arginine powder. Usually its just the GNC brand and it works wonders.
I don't really take fat burners but when I do I like Cellucor's HD, BSN's Hyper Shred. I take L Carnatine, Yohimbe, and CLA before my early morning cardio sessions.
Before Bed:I make a protein shake. I have a hard time with the 100% Casein, so I do the 50/50 blend by Dymatize called Elite Gourmet. When bulking, I'll have a Tbsp. of Adam's Peanut Butter as well. Also, I take ZMA before bed as well.
My Motivation Program View My Full Motivation Program
"The Past Doesn't Define You. The Present Does."
I am self-motivated. I work a lot and have stresses just like any other business owner. I use working out as a way out and a Therapy. I put my music on and go to work.
"It's not about how many times you've been knocked down. It's about how many times you get back up." I think about that. Life knocks you down. Just toughen up, learn from it, and move on.
My Supplement Routine as of 04/26/2013 Multi-Vitamin (Opti-Men by Optimum Nutrition) with Breakfast My Post Workout Hydrowhey Protein in Vanilla by Optimum Nutrition or BSN Syntha 6 Isolate and Waxy Maize Post-Workout: Amino Acids. Normally just the Optimum pills but I tried BSN's Amino X and its awesome! I will do Creatine Monohydrate when i am trying to put on size. Stick to the purest form. Don't get fooled by all of the awesome marketed products out there....Go to supplement program