What's up everyone!! Well today I am updating my blog with yesterday's training session since I had a really great chest workout and left the gym with a sore chest. I also submitted my registration form for NPC Men's Physique this past week. I'm crazy excited about it and can't wait! My dream's are slowly unfolding as days and nights pass by. My life is steadily going really great and nothing can stop me at this point. I want to thank everyone in advance for taking time to read my blogs and posts. If you want to do something in life, go out and get it! Simple as that. If you are getting things handed to you or are expecting people to hand things to you in life then you are living in the wrong planet.
I trained with my cousin Mike Marcano <------(Link to his Facebook) who has been coaching me and helping me along the way. We went in hard yesterday with chest and a bit of triceps. Remember to always stretch and warm up before performing any exercises. You want your joints loose, not frozen over. I admit there are many times I don't stretch but I will tell YOU! to stretch. Don't wait till you get an injury to find out why you need to stretch. Also make sure to stay hydrated!
Chest Training Day!
- Seated cable crossovers: 4 sets of 15,15,12,10 (Make sure to get the squeeze)
- Hammer Strength Incline press: 3 sets of 15,12,10
- Incline dumbbell press: 5 sets of 12,12,10, Drop set, Drop set ( This really had me tired lmao)
- Hammer strength decline press: 3 sets of 15,15,12
- Pec Dec Fly Machine: 3 sets of 15,10, 8 (Last set I did one arm at a time)
- Tricep rope pull downs: 6 sets of 15,12,12,Drop set, Drop set, Drop set
- I've done some push ups in between some sets to get that blood rushing and to get that pump!
This is pretty much what we did. I went to his gym to do these since my gym doesn't carry Hammer Strength machines (Wack). In all I had a great chest pump and if you have proper form and the correct contraction then your chest will grow. Diet is all a really big key to everything. My diet is on/off at times and I know I should be 100% with my diet but there are times where there isn't enough, so I have to compensate with processed foods at times. I will update once again really soon. Thank you!
What's up everyone!!!!!!!!!!! It's been a while since I have updated my page. I've been busy lately and my personal training career isn't going bad. My first show is coming up real soon in October and I'm ready to purchase the registration form for the NPC Men's Physique in two weeks and I'm nervous and excited as hell at the same time! I'm not gonna lie, my training has been great lately but my diet has been on and off (clean & dirty). Though my diet hasn't been on point, I've gained 40 lbs since I came up from Florida. Cardio has been added to my routines everyday and abs I do it whenever I feel like it.
I want to thank my cousin, best friend and coach Mike Marcano <----(Facebook page) for being there every single fucking step of the way in getting myself into this show. He has helped me out with supplementation from MHP and MuscleMeds <----- (Facebook pages). These supplements have been a big part of my everyday life and has helped better my physique. He has also been there to help me push out those last reps when I needed the motivation. He has done to much and I really thank you! (if you are reading this lol).
Today I killed chest, shoulder's and calves. I had to drink my pre-workout since I was SHOT today. I was extremely tired, so in order to wake up I take a pre workout 20 mins before training. After it started to kick in (skin felt tingly from the beta alanine) I mixed my BCAA's Amino Decanate Lime flavor which I take during my training. So once I was done running around the gym preparing all this, I went and foam rolled my back and stretched out my body to warm up a bit.
My training routine for today!
- Seated Rear Delt Dumbbell Raises- 3 sets of 15,12,failure. I started with rear delts since I lack in the area, so it is always best IMO to start of with your weak or lagging parts.
- Standing Side Delt Dumbbell Raises- 3 sets of 15,12,failure.
- Standing Front Delt Dumbbell Raises- 3 sets of 12,10,failure.
- Military Presses- 3 sets of 15,12,failure.
- Standing DB Trap Raises/Shrugs- 4 sets of 15,12,failure, dropset and burnout.
- Incline DB Chest Press- 12,10,failure.
- Cable Chest Flyes (I've switched the positions after 3 sets since the cable positions are adjustable) 3 sets of 15,12,failure (High Position), 3 sets of 15,12,failure (Lower Position).
- Cable Side Delt Raises (One Arm At A Time)- 3 sets of 13,12,failure.
- Pec Dec Machine Flyes- 3 sets of 15,15,failure
- Seated Clave Raises- 3 sets of failure.
- 35 mins of cardio (10 mins on the stair master) (25 mins on the elliptical)
I've hit chest atleast twice a week, Triceps two-three times a week, Rear delts twice a week, Calves 3-4 times a week. I basically hit everything ATLEAST twice a week now. I want to bring everything out a bit more. With this type of training supplementation and diet is critical for full recovery but since diet is expensive $$$$$$$ I do with what I have. Supplements I'm pretty good with for now. I've still got a lot of work to do and I won't stop till the day I walk on that stage. In all I want to thank everyone who takes a bit of time to read my blogs and I want to thank all of those who have supported me and haven't stopped supporting me. I will keep in touch with another update soon!
What's up everyone! Today was a rainy day early in the morning and then turned to a pretty nice sunny day in the afternoon. I got up early today to go hit the gym since I'm off from work today. Even though it has been a month and a half or so of working where I work at, it has been a cool job as a personal trainer. I'm trying really hard to get into a really lean shape but with alittle mass. So I'm still bulking up for a couple more weeks till I feel like I've reached my targeted weight goal.
This is my current look
Today was a shoulder day for me although I did add one or two extra body parts in the routine since I need to tweak a couple of parts. As always I started my training with foam rolling and stretching. After I got a good stretch, I started my body off with pull ups to get the blood running and warm myself up.
Shoulder Routine:
Seated Rear Delt Dumbbell Raises: 3 sets of 20,15,12 reps. I usually turn my hands in at the top of the exercise with the pinky pointing up so my rear delts feel it. ( I will soon add pics or a video on how to do this.)
Standing Side Dumbbell Delt Raises: 4 sets of 15,12,12,failure. Elbows will lead in the exercise not your arm!
Front Delt Dumbbell Raises: 3 sets of 15,12,10
Dumbbell Shrugs (Traps): 3 sets of 20,15,15
Machine Military Presses: 3 sets of 15,20,15
Cable Chest Fly: 3 sets of 15,15,15. ( I went light today since I did chest already this week. I just wanted to touch up on the top inner part of the pecs)
Hanging Leg Raises (Abs): 4 sets of 16,16,16,16
As you see I added a chest exercise into the routine. I wouldn't recommend it for most people since you want to let that part of the body rest for a couple of days after training it. Since I need it and I take supplements to help with recovery, I do it but with moderate weight.
Remember DIET!!! is a big role when it comes to how you look. If you don't watch what you eat or don't care then your body isn't gonna care either and will form into something you don't want to look like. Right now I am medium on protein and carbs. I still haven't counted my macro's (Calorie intake from protein,carbs,fats). I will start very soon especially when i start to cut down. I've got a scale that will measure my food so I can get a some what accurate reading on its nutritional value.
This is what I'm eating while I was typing
Sweet Potato with 3 mini corn on the cob with light butter.
Hey what's up everyone! Well thank God it's Monday! Today was a really good day at work today . I actually got my workout in before I actually train any of my clients. I usually come into work 2 hours early to give me a good window of time to do my training with ease and not in so much of a rush. The weather outside started of with rain then it started to snow as I walked out of work! It was a beautiful view to be honest. I can see the NY skyline from across the Hudson and at night with the snow coming down it's just a pleasing view. I walked to the train station with a smile in my face while I see everyone else rushing coming out of the train station all rushing to go home. I happily strolled to the station just enjoying the music in my ears (iPod) and just thinking about my future. Below is a picture of what is going on outside right now.
Anyways I started of my training session with a foam roller! This thing cracks my back and gives the cheapest but very relaxing massage to my back. You can actually foam roll other body parts but I'm gonna have to YouTube it or something because I might need alittle more info on how to actually do them. After foam rolling I stretched my entire body to prevent injury, plus it just feels good. So many people feel stiff and just ache because they hardly ever stretch. I promise you if you stretch in the A.M when you wake up and maybe 30 mins before you go to sleep, you will feel a whole lot better.
I started off with pull ups to get the blood pumping around my body and also warm up my shoulders since I have a previous injury which still lingers around.
Arm Routine!
- Tricep Cable Push Downs: 4 sets of 18,15,12,10 reps,Then I drop set and just go till failure.
- E-Z Bar Skull Crushers: 3 sets of 15,12,10 reps.
- Barbell Bicep Curls: (Yes I used the squat rack to do curls. Gym was empty, so who cares) I did 4 sets of 15,12,10,8
- Incline Bench Bicep Dumbbell Curls: 3 sets of 12,10,8
- E-Z Bar Preacher Curls: 3 sets of 15,12,10
^ SUPER SET WITH^
- Rear Delt Raises: 3 sets of 20,20,15 ( I need more work on my rear delts so I added them into the routine today).
- Seated Calf Raises: 4 sets of 25,20,20,15
^SUPER SET WITH^
- Hanging Leg Raises (Abs): 4 sets of 15,15,15,15
Well this is my routine for today! Remember to watch your form when doing these exercises. Elbow placement makes a big difference! I added some exercises in my routine since I lack in some areas, so I will continue to add them throughout the week to help bring them out alittle more.
What's up everyone! Well I know the previous post before this was on chest. I really didn't have to much time to type up the other workouts I've performed this week. Like I said before I will try my best to update as much as I can. Since I plan on competing sometime in October, I've been taking MHP Up Your Mass to help get in extra calories into my system since I really have no money to spend on a really 'Perfect" diet. I have other family member's that live with me so they all have to eat to. I do the best I can with what I have. Time has been really rough for me in life lately and I have been feeling down. This motivates me to love the weights even more and concentrate harder on competing. Going to the gym helps me for that moment relax and really forget about everything. I know this really has not to much to do "training" in your opinion, but it in reality all the problems I've had in life has been the foundation to what I am trying to accomplish now.
Though inside I am feeling down, I wake up every morning and thank God for everything. I couldn't have also done it without Mike Marcano who has coached me, helped me out with supplements, and has guided me through the gym and life outside the gym. I also have to thank everyone else in my family! Remember don't take nothing for granted in life. As easy as it's handed to you, it can easily be taken away.
Started today of with some stretching and pull ups to get warmed up and loosened up. Also used BCAA's to get my amino acids running in my system while I train.
Chest Training Routine!
- Cable chest flys- 4 sets using 45lbs to 80lbs with a rep range from 12-15. We adjusted the cable's to target different parts of the pec's.
- Push ups- Till failure
- DB Incline Chest Press- 5 sets using dumbbells 65lbs, 105lbs, 95lbs, 85lbs, and 60lbs. Used a rep range form 15-25.
- Pec Dec Machine- (One hand at a time) Did 2 sets using 90lbs and 180lbs using reps of 15 and 20.
Today was a quick day but with enough weight and volume to get a really good training session in.
Tips
- Stretch before every workout
- Stay well hydrated!
- Control the weight! Don't let the weight control you!
- Contract (flex) the muscle you are targeting!
- If you can get a really good workout partner, get one! They can help you stay motivated and help push those last forced reps!
What's up everyone! Been a while since I've wrote on here. I've been busy at the gym either training hard or training with my clients ever since I got certified to personal train. I'm still in my bulking stage for maybe another 5 weeks depending on how I feel. I've reached 205 lbs and maybe want to gain another 5-7 lbs before I start my cutting stage. I plan on competing this year for Men's Physique so all b.s I pushed to the side and I'm just concentrating on my dreams. People can support me or they can hate and still watch me succeed. Life has been slowly going really great for me and I plan on sticking in the new road I've picked.
Today I went to the gym and trained chest. Today my edit lacked alot since I woke up extremely late in the day. I just drank a protein shake and a pre-work out and headed out the door. I stretched for maybe 3 mins before starting. My gym also have foam rollers!!!!. This thing cracks and releases pressure on my back and I use it everyday. I feel like a new person after I use the foam roller and I suggest people use it to help with a stiff back. After stretching, I got my shaker cup and filled it with water and some BCAA's which is amino acids I use while I workout.
Chest Routine:
- Incline Dumbbell Presses: 15 reps of 95 lbs DB's (on each hand), 12 reps of 100 lbs DB's (each hand), 8 reps of 105 lbs DB's (on each hand), and 12 reps with 65lbs DB's which I concentrated on the NEGATIVE (going down with the weight) portion on the exercise.
- Cable Chest Flys: 20 reps of 40 lbs each side, 15 reps of 50 lbs each hand, 15 reps of 60 lbs each side.
- Incline Press (Hammer strength looking machine): 2 sets of 15 reps. I used 80 lbs plates on each side.
- Pec Dec Machine: 3 sets of 15. I used 150lbs and kept it like that for all sets.
I felt like I could have done more but my shoulder was bothering me so I decided to listen to my body since I leave my ego at the front entrance. After I was done with my chest workouts I did 4 sets of Hanging Leg Raises. I did 15 reps for each set.
Tips:
- Make sure to always stretch before training! and always start with a warm up set.
- Stay hydrated!
- Always squeeze! (FLEX) the muscle you are working on. You want to feel the contraction on that muscle.
- Listen to your body. If you feel like you're hurting in a bad way then just stop!
