Well I want to start of by saying Happy New Years to everyone out there! It's nothing but a blessing from God to allow us to start another year in our lives and I want to give thanks to him because without faith, I wouldn't have any motivation to keep going in life even when I'm at the lowest point. Anyways today I had my cousin with me as we worked on arms together. If you can get a partner I suggest you do. Having someone there to help you push or force those last reps will have its effect's of muscle building in a really good way. Also check out my cousin's FaceBook transformation page as he is currently updating it. Has really good info in there (Link):https://www.facebook.com/MHPTransformation
Well today was a chilly day out but even when it;s cold you need to maintain hydration every single day. I also had my morning protein shake that I mixed with oatmeal to get some carbs in me since I was in a hurry to get to the gym. Along with that I took my pre workout drink to get that pump I need to transform into a beast in the gym. We started off with a couple of stretches and couple of burpees and push ups to get our blood pumping. REMEMBER: Always stretch and warm up with some push ups or pull ups or just cardio to help get the blood pumping and help loosen the joints to help avoid injury! Always use weight that you can handle and be able to maintain and stabilize as you ascend (Concentric) and Decend (Eccentric)
ARM WORKOUT!
Tricep rope pull downs: 4 sets of 15,12,12,failure
Tricep pull downs with underhand grip: 4 sets: 15,12,10,failure
Tricep one arm dumbbell extensions: 3 sets 15,12,12
Bicep incline bench dumbbell curls: 4 sets of 15,12,10,failure
Bicep preacher dumbbell curls: 3 sets of 15,12,failure
Bicep E-Z bar curls: 3 sets of 15,12,10
We wanted to do more but the gym closed early today so we did what we could but got a good training session in. You must contract you muscle at it's peak to allow the blood to rush in that muscle and help break down those muscle fibers. Once you are done training you can take a post workout protein shake to help aid in muscle repair and recovery and help with hypertrophy. In order to get your ideal physique or goal you need to watch your diet! it's a MUST! you have to watch your calorie, carbs , and protein intake or it will have its bad effects on your body and goals. You cannot balance a bad diet with going to the gym. Anyways everyone has a good start to the New Year! I will update pretty soon. Thank you for visiting and reading!
Tuesday, January 1, 2013
Saturday, December 1, 2012
Wednesday, November 28, 2012
Building shoulder's of a greek god.
Well today is another day another muscle trained. Today I woke up early and trained shoulders and traps. I have a bad right shoulder (AC JOINT) which really limits me in range of motion and strength, but I work around it. I don't go to heavy since I got the injury but I try to concentrate on the shoulders and push out a good number of repetitions while squeezing the muscle. I started the morning with a protein shake and I would of made oatmeal but I was in a rush. As soon as I got to the gym I began with stretches and just getting my blood to start pumping and circulating.
Side Delt raises: 3 sets of 15,15,Failure
Front Delt raises: 3 sets of 15,15,Failure
Sitting Rear Delt raises: 3 sets of 15,12,Failure
Hammer Strength Shoulder Presses: 3 sets of 15,15,Failure
Dumbbell Shrugs: 3 sets of 15,15,15
Leg Raises (Abs): 3 sets of 30!
This isn't a lot but if you can work this right then it should be enough! Remember to squeeze and have a good form while supporting yourself and the weight. I see way to many people in the gym with horrible form and pushing way to much weight which messes up their form and can't support themselves, resulting in an injury and not targeting the muscle. Stay hydrated and stretch! Remember don't go to the gym with the ego of a bad ass because you will only embarrass yourself. I get a lot of people who come to me saying they can lift more weight than me. I just sit there with a smile on my face because while your there breaking your back, Im doing weight I can handle and have great form and resulting in the physique I have now ( I'm not perfect but I got a decent physique). Stay safe!
Side Delt raises: 3 sets of 15,15,Failure
Front Delt raises: 3 sets of 15,15,Failure
Sitting Rear Delt raises: 3 sets of 15,12,Failure
Hammer Strength Shoulder Presses: 3 sets of 15,15,Failure
Dumbbell Shrugs: 3 sets of 15,15,15
Leg Raises (Abs): 3 sets of 30!
This isn't a lot but if you can work this right then it should be enough! Remember to squeeze and have a good form while supporting yourself and the weight. I see way to many people in the gym with horrible form and pushing way to much weight which messes up their form and can't support themselves, resulting in an injury and not targeting the muscle. Stay hydrated and stretch! Remember don't go to the gym with the ego of a bad ass because you will only embarrass yourself. I get a lot of people who come to me saying they can lift more weight than me. I just sit there with a smile on my face because while your there breaking your back, Im doing weight I can handle and have great form and resulting in the physique I have now ( I'm not perfect but I got a decent physique). Stay safe!
Friday, November 23, 2012
Back in NJ!! Today I pumped my arms!!
What's up everyone!!!! Long time since I've updated this site. Well I'm now back in NJ currently getting myself together. I've been hitting the gym pretty hard with the help of my cousin Michael W. Marcano. I've have been setting my eyes on competing in Men's Physique by next year but let's see what happens. Today was a nice arm day for me and I left the gym with my veins popping out my bicep's and sore tricep's. I took my protein shake in the morning and after my workout. Remember to stay hydrated and stretch!!!
Arms! workout layout
Tricep Cable pull down's: 3 sets of 15,15,Failure (Go till you can't no more)
Preacher Curl Machine: 3 sets of 15,12,Failure (Go till you can't no more)
Tricep Rope pull down's: 3 sets of 15,15, Failure (Go till you can't no more)
E-Z Bar Curls: 3 sets of 15,12,Failure (Go till you can't no more)
Tricep Push Down machine: 3 sets of 15,12,15
Dumbbell Curls: 3 sets of 15,15,Failure
Tricep Dumbbell overhead extensions: 3 sets of 12,12,12
Bicep Cable Curls: 3 sets of 15,12,10
I used the Bicep, Tricep, Bicep ,Tricep technique to even out my arms. So far I've gotten a better result when I have my cousin around to help me push out those last reps which will target those muscle fibers. When I wrote hitting the last set till failure it means to hit that set hard with control! You keep going till you feel you can;t anymore, Once you reach this level where you can't push anymore, you push out 1-2 more reps!!!! Remember it's not how much weight you can lift, it's about having a good weight where you can control it without struggle and maintain proper form. If your struggling and have bad form not only will you be subjected to an injury but you will fail at targeting the muscle you want to hit. Anyways thank you for reading and coming soon I will post pictures of the exercises performed.
Arms! workout layout
Tricep Cable pull down's: 3 sets of 15,15,Failure (Go till you can't no more)
Preacher Curl Machine: 3 sets of 15,12,Failure (Go till you can't no more)
Tricep Rope pull down's: 3 sets of 15,15, Failure (Go till you can't no more)
E-Z Bar Curls: 3 sets of 15,12,Failure (Go till you can't no more)
Tricep Push Down machine: 3 sets of 15,12,15
Dumbbell Curls: 3 sets of 15,15,Failure
Tricep Dumbbell overhead extensions: 3 sets of 12,12,12
Bicep Cable Curls: 3 sets of 15,12,10
I used the Bicep, Tricep, Bicep ,Tricep technique to even out my arms. So far I've gotten a better result when I have my cousin around to help me push out those last reps which will target those muscle fibers. When I wrote hitting the last set till failure it means to hit that set hard with control! You keep going till you feel you can;t anymore, Once you reach this level where you can't push anymore, you push out 1-2 more reps!!!! Remember it's not how much weight you can lift, it's about having a good weight where you can control it without struggle and maintain proper form. If your struggling and have bad form not only will you be subjected to an injury but you will fail at targeting the muscle you want to hit. Anyways thank you for reading and coming soon I will post pictures of the exercises performed.
Friday, October 12, 2012
Trying to build tree trunk legs!
What's up everyone! Well it's been a while sine I wrote anything on here since I have been extremely busy. I will be moving n NJ in 3-4 weeks, so I been trying to get things situated. Well today I woke up took my multi vitamins, fish oil, and Gamma Labs Gamma-O testosterone booster which Gamma Labs has sent me for free to review and log. I also took Giant Sports delicious vanilla protein which this company has also sent to me for free to review and log. I wanna thank these two companies for the opportunity! I ate oatmeal and had the carbs and protein to hit the gym up!
As usual I stretched before I started any weight training! and also had a bottle of water which I refill and drink about a gallon. (Stretching and hyrdation is extremely important).
I'm gonna type up today's workout! ( I used a weight belt in all these exercises to prevent back injury, but if you have bad form and posture then the belt is useless! Make sure your form and posture is done right to prevent injury)
Smith Machine Squats 7 sets (20,15,12,10,10,10,10)
Dumbbell Lunges 4 sets (15,15,15,10) on each leg! So one leg gets 15 reps and so will the other leg!
Romanian Deadlifts 3 sets (10,10,10)
Standing Calf Raises 4 sets (15,15,15,20)
Sitting Calf Raises 3 sets (15,15,20)
Leg Extension Machine 3 sets (12,12,12)
Seated Leg Curl Machine 4 sets (10,12,12,15)
Well this is the workout I did today. Remember to increase weight after each set! Use weights that your comfy with and won;t ruin you posture or form! Squeeze the muscle on every REP!!!! And have something to consume after working out (Protein shake) because you will need to replenish your energy and help recover the muscle fibers you have broken down.
As usual I stretched before I started any weight training! and also had a bottle of water which I refill and drink about a gallon. (Stretching and hyrdation is extremely important).
I'm gonna type up today's workout! ( I used a weight belt in all these exercises to prevent back injury, but if you have bad form and posture then the belt is useless! Make sure your form and posture is done right to prevent injury)
Smith Machine Squats 7 sets (20,15,12,10,10,10,10)
Dumbbell Lunges 4 sets (15,15,15,10) on each leg! So one leg gets 15 reps and so will the other leg!
Romanian Deadlifts 3 sets (10,10,10)
Standing Calf Raises 4 sets (15,15,15,20)
Sitting Calf Raises 3 sets (15,15,20)
Leg Extension Machine 3 sets (12,12,12)
Seated Leg Curl Machine 4 sets (10,12,12,15)
Well this is the workout I did today. Remember to increase weight after each set! Use weights that your comfy with and won;t ruin you posture or form! Squeeze the muscle on every REP!!!! And have something to consume after working out (Protein shake) because you will need to replenish your energy and help recover the muscle fibers you have broken down.
Thursday, August 16, 2012
Moving of out Florida soon!
Well guys I'm moving out of Florida soon maybe in the next month or so and I will look for personal training job back at home in NJ. I will also be able to take pictures and demonstrate the exercises since I will be working out with my cousin. Sorry for the delay's I will be back really soon!
Friday, August 3, 2012
What's up guys
What's up everyone! Once again i have been back tracked and I apologize for not posting and recent posts I have been really busy working on my car and my neighbors car. From there I go to the gym and by that time I come home, shower and then go to sleep. But we are about done with the cars so I will be back on this. Please refer to later posts. I still follow the same routines but I just tweak them a little from week to week.
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