Workin IT!

After seeing my brother’s post I am thinking that I am slacking in the gym.  When I was a teenager and really into lifting weights I was in the gym almost every day of the week.  It was my hangout.  Now, I am in the gym 3 days a week and have a simple routine that is finished in under an hour.

I have been following different routines since getting back into weightlifting in October of 2012.  All routines have focused primarily on compound movements and I have not been in the gym more then 4 days in a week.  I do not do any cardio as I have a crazy metabolism.  It seems I can burn more calories sleeping then most people can do walking.

I recently downgraded my routine from a 4 day upper/lower body split program to a 3 day 5×5 program that I have added a few isolation exercises onto.  Here is how my routine looks:

Workout A
Squats: 5 sets of 5 reps
Bench Press: 5 sets of 5 reps
Bent Over Barbell Rows: 5 sets of 5 reps
Pullups: 2 sets of 8 reps
Lateral Raises: 2 sets of 8 reps

Weighted Dips: 2 sets to failure
Workout B
Squats: 5 sets of 5 reps
Military Press: 5 sets of 5 reps
Deadlifts: 3 sets of 5 reps
Push Ups: 2 sets of 8 reps
Barbell Curls: 2 sets of 8 reps
Seated Triceps Press: 2 sets of 8 reps

I do workout A rest a day then do workout B then rest a day and repeat.

Though I know lifting is majorly important it seems that my body has reacted best to heavy lifting a few days a week.  I get a lot of muscle soreness so I like to rest.  Rest after working hard lets me know that my workout will fully be used to its advantage.  Eating takes a lot more time and effort to pull off then lifting.

-Daniel

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Follow along!

Tonight I am going to give y’all a look into the routine that I am doing on my gym days! I am going to list it out in its current form, a 5 day routine. Since I am just fresh back into the gym though I am only doing the 3 compound days. I have set it up to have isolated days once I am fully back into the swing of things. I am not trying to over do it right out of the gate. 

SO on to the routine!

Mondays: Squats, Barbell flat bench press, Barbell bent over row, Dumbbell Shrug, Cardio

Tuesdays(Isolated): Seated behind head tricep extension, Bench dip, Seated alt. dumbbell curls, Seated alt dumbbell hammer curls, Seated alt, Inner bicep curls, Standing barbell behind the back wrist curls, Seated dumbbell reverse wrist curls, Standing barbell calf raise, Seated machine calf raise, Lying leg raise, Oblique crunch, Decline crunch

Wednesday: Cleans(no press), Incline dumbbell bench press, Dumbbell bent over row, Stiff leg deadlift, Cardio

Thursday(Isolated): Barbell preacher curl, Reverse preacher car, Incline ez bar tricep extension, Barbell skullcrusher tricep extension, Seated barbell reverse wrist curl, Seated barbell wrist curl, Calf press, Dumbbell calf raise, Bicycle crunch, Lying leg raise

Friday: Pull Up, Decline bent arm dumbbell pullover, Standing barbell shoulder press, Deadlift, Cardio

You will notice some gaps aka listing just “cardio”. it is for you to decide what type of cardio you like to do so you can keep it fun. Reps X Sets is your choice as well. I have been doing 4 sets of 10 reps on the compound days and 2 sets of 10 reps on the isolated days. Do what works best for you. Experiment with different set x rep ranges. Overall though just have FUN doing it. 

 

-JP

No Soreness Here!

Its time for another update boys and girls! I have stuck with my timeline of starting at the gym on July 1st. I got an official weigh in at 225lbs, which is in the range of where I was when I tried to get into bodybuilding when I was in my early 20s. The major difference between then and now is that back then I was lean and mean. I know I will get back there with a quickness though. 

Some things I have noticed right away that differ from back in the day- Soreness is nearly non existent! I am not really holding back in the gym either. I am not entirely sure that this is due to the diet completely but i don’t know what else to attribute it to. Back in the day I was into tons of protein shakes and meat, meat, meat. I got big and bulky and was ALWAYS sore the day after a workout.  Now, 1 week in the gym and I feel great! 

My body weight has stayed consistent at 225lbs, but my belt on my pants has already moved in a notch since last week. I say that is a big WIN in my book. I will post again this week with the routine I have created for the gym so anyone can follow along if they desire. Tonight I leave you with my magic pre-workout drink recommended by my mom. This stuff is magic!

You will need a juicer (I use a Hurom)

1 beet

2 apples

4 carrots

1 fairly large chunk of ginger

I only use organic fruits and veggies. My opinion is, why spend the time to juice if you’re going to allow yourself to ingest the junk chemicals they spray on the non organic stuff. After you extract all of the juice, strain out the pulp if you want or drink it down. It is great either way. 

Give this a try and see if it helps with your after gym soreness! So far i’m saying it’s pure genius!

 

-JP

San Jose “Fit” Expo

OK OK Before someone shoots me on this one let me say that despite the title of this post I did have a great time at the fit expo and took a peek into the current world of bodybuilding. I haven’t been to a show in roughly 10 years and things have changed a LOT. 

Now for the explanation as to why I titled this post as I have. I was expecting to see a huge amount of FIT people and this is where obviously everyone has a different view on what it means. Lets start with the definition of fitness 

fit·ness  

/ˈfitnis/

 
Noun
  1. The condition of being physically fit and healthy.
  2. The quality of being suitable to fulfill a particular role or task.
 
Synonyms
suitability – aptitude – convenience – pertinence

My problem lies within the first part of the definition. That magic word HEALTHY up there. Now don’t get me wrong I am far from the healthy I aspire to be, but I just can’t see how the food that I watched people eating during/before the show can possible be considered healthy. Can the dude that can’t even scratch his own back jog a mile? I just don’t see it. Rice Cakes with crappy squirt-on jelly. Tupperware full of boiled meats of all sorts. Very few veggies tossed in the mix. No vendors promoting cardiovascular health other then some weighted jump rope. 

There were minimal vendors promoting an organic or vegan lifestyle. Actually there was 1, Nutiva. Great Hemp seed protein supplement! Damn though, only 1, are you freaking kidding me?!

Overall I am doing this as an experiment and a challenge with my brother mixed with a fun way to get truly healthy as I see the meaning of the word. 

What does healthy and fit mean to me? Simple, to be able to live a highly active lifestyle with minimal injury and sickness. I want to be able to do this for as long as possible. 

We all have our own beliefs in this world of fitness and health of course. This is what makes the world great. I just hope that people understand that the crazy crash diets done before their shows are not the only methods to lean out and I plan to show that to any disbelievers through out this life long experiment I have taken on. 

Keep your mind and body strong. Keep your goals in sight. Keep them realistic and most of all have FUN!

YOLO.

-JP