Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
Sometimes my workout changes from week to week given whats going on in my life as I am a daddy and work a fulltime night job....
Monday - National chest day, so obviously this is when i work my chest, most favorite workout is pyramid incline dumbells, 3 sets of cable flies, 3 sets of dumbbell pullovers, might do 3 sets of incline barbell, love to change it up and do dropsets, or supersets on different workouts...i also do at least 50 sets of cav raises on leg press machine, i hit cavs 3 times a week like dwayne "the rock" johnson
Tuesday- Bi's and Tri's, so many different variations and exercises i couldnt possible list them all and my wokrout on these days is never the same, will usually do some forearm exercises and some chinups as well, developed a moderate case of elbow tendinitis from work last year so been doing forearms strength training every week since....favorite bicpes exercises, dumbbell pyramids on incline bench with 60 second rest periods, i usually do 20's, 25's and 30's for 15, 12 and 10 reps, killer workout
Wednesday- This is my leg day, i like to keep it a few days before my back day, i dont want to kill my legs a day before i do back, people dont realize how much your legs have to do with your back muscles....leg press, cav raises, leg extension, stepups with barbell on back, i try not to do barbell squats as much anymore, too much stress on my back, so i love doing Goblet Squats with a dumbbell, they keep your back straight and are just as effective.....
Thursday- Shoulders, Traps, and end my workout with rotator cuff exercises, i do it at the end because ive been told by my chiropractor that if i do it at beginning of workout im more vulnerable to injury because ive tired my rotator, makes sense right, cant be tearin those up
Friday- My back day, i have made this the last day of my training weeks, because if i do back earlier in the week, ive noticed iim sore a few days after and it effects my other days, so i do it on friday and rest the whole weekend. I start out with barbell deadlifts, a warmup set, and then the next 2 or 3 sets i go heavier, chinups pullups on assisted machine, lat pull down, 3 sets of barbell rows, will also do 3 sets of dumbbell rows, and i usually like to do some delts on back days.....and finally the third and final day of cav raises....
Cardio and core i throw in wherever, depends on when i feel like doing it, but it doesnt get skipped, and most times its more than 1 day a week.
My Nutrition Program View My Full Nutrition Program
Huge fan of high protein foods now, trying to avoid food high in trans fat, for example fried foods, and trying to increase greens and fruit
2 Packets of maple and brown sugar with 2% milk in the morning
Or my alternative for breakfast is a 2 egg sandwich with 100% whole wheat bread
During the day, trying to increase my high protein meat intake, usually turkey or chicken breast, trying to avoid the processed meats, deli, sausage or hot dog
Huge fan of Haddock when i get a chance, but mostly eat tuna out of the can, dark or light.
Hard-boiled eggs on occasion, i eat the inside too, this eggwhite crap is overhyped, inside is full of aminos and protein, high cholesterol is a myth when it comes to heart disease
Chobani all natural greek yogurt.
Quinoa on occasion.
Handful of peanuts here and there.
Love my salads.
2 whey protein shakes a day.
My Supplement Program View My Full Supplement Program
Nothing crazy, just use the most common average supplements....
Everyday, Orange triad multivitamins, like these becase of the glucosamine and chondroitiin sulfate for joints
Everyday whey protein shake, 1 shake on off days, training days 2 a day, 1 shake after workout, and 1 before bed
Training days, take a preworkout supplement, has to be one with stimulant, such as caffeine....
Days where i run or incorporate alot of cardio into my workout i drink an intraworkout amino acids drink, i prefer scivation extend, i think its the best one out there given it has glutamine in it along with the other important essential amino acids, if you look at most amino products not all of them have glutamine
My Motivation Program View My Full Motivation Program
Dwayne "The Rock" Johnson, Nuff Said
Yeah sure Arnold is motivating, Joe Weider, Gregg plitt, i love Ben Booker, or Preston Noble, Nick Scott, i could go on and on, but i grew up watching The Rock, and hes such a beast and he motivates me in all his movies and with everything that he does