Jun 2017
27th Jun 2017

Massive Chest

So today is Monday aka international chest day so i wanted to share a chest workout with you guys that will focus on building a well developed chest.

Exercise #1 INCLINE DUMBBELL PRESS

Start up with a warmup weight to get the blood flowing then move right into the working sets. You will do 1 warmup and 4 working sets. Im going to use my weights and reps as an example.

warmup: 15 reps of 60lbs
set #1: 12 reps of 80lbs
set #2: 10 reps of 85lbs
set #3: 8 reps of 90lbs
set #4: 6 reps of 95lbs

As you are doing each rep breathe out as you push up and squeeze the chest to feel a nice contraction of the muscle.

Exercise #2 FLAT BARBELL PRESS

i know i know everyone loves to start off with flat and this is the reason most people don't develop a solid upper chest because they love to train the lower chest. Also please do a full range of motion and touch the chest. Lift for gains not for ego and use a proper weight you can handle.

warmup: 15 reps of 135lbs
set #1: 12 reps of 185lbs
set #2: 10 reps of 225lbs
set #3: 8 reps of 245lbs
set #4: 6 reps of 265lbs

Again this is the weight i am currently using obviously some of you will do more and some will do less, its just to show you how to pyramid up.

Exercise #3 INCLINE BARBELL PRESS

This chest routine im doing two compound exercises for upper chest development. Remember to lower the bar all the way down touching your chest just below your chin.

warmup: 15 reps of 135lbs
set #1: 12 reps of 155lbs
set #2: 10 reps of 175lbs
set #3: 8 reps of 195lbs
set #4: 6 reps of 225lbs

Exercise #4 CABLE CROSSOVER/PUSH UP'S

The final exercise is going to be a superset of 2 exercises. Start of with the cable crossover and then go right into doing pushups. This will give you a nice finishing pump and have the chest feeling massive.

set #1: 15 reps of 25lbs and then do as many pushups as you can
set #2: 12 reps of 40lbs and again do as many pushups as you can
set #3: 10 reps of 50lbs and give it your all on pushups.

Remember you dont have to use the weights listed i just used mine to show you an example. Try this routine out for a few weeks and see how you like it.



Apr 2017
20th Apr 2017

Back Attack!

Everyone wants that wide/thick back (get your head out the gutter guys) and here is an effective back routine:

-pull ups 3 sets of 10-15 reps (if you can do that easily i would add weight by using a belt or if you cant do pull ups i would go and use the lat pull down machine until you build up enough strength to do pull ups).

-t bar rows 4 sets adding weight each set starting with 12-10-8-6 reps.

-barbell row 4 sets also adding weight each set starting with 12-10-8-6 reps.

-deadlifts 5 sets of 5 adding weight every set for example i start with 135 then go to 225,315,365,405

-cable row 4 sets of 12-10-8-6 reps adding weight and squeezing the back at the end of the movement.

I put the exercises in the order that i do them but feel free to switch them around and get to it! This is not for everyone so start slowly and work your way up by maybe only doing 3 sets of each exercise or choose at least one row, a pull down and the deadlift.

Feb 2017
15th Feb 2017

Most Important Meal!

Importance of A Good Breakfast

Almost all nutritionists will tell you: breakfast is "the most important meal of the day" and those who skip this meal take the risk of getting fat or at least not succeeding in losing weight.

In the morning each day except for mostly weekends, everything goes really fast, and many people neglect or forget to take their breakfast. However, this is essential to start the day well, especially for children still growing.

Do you know the Chinese proverb: "To be well, have breakfasts like a king, lunch like a prince and dinner like a beggar”? Do not take this saying lightly, but draw a good lesson from it.
Breakfast plays an important role in controlling appetite and regulating food intake. Having a balanced breakfast has an impact on satiety and reduced hunger during the day.
Just having a breakfast can prevent many problems and keep you fit, healthy and active for a very long time! This meal helps to fill up your daily requirements of energy and vitamins.

Why Is Breakfast Important For Our Health?

1. Breakfast Gives Us Energy
Breakfast is a vital meal because it follows a period of fasting from 8 to 12 hours (at night). So it must be plentiful enough to meet our energy needs in the first part of the day to give us the strength and energy to get up to lunch.

2. Improves Concentration And Memory
During the night, the level of glucose (sugar) in the blood falls, which is why we lack energy in the morning. Eating breakfast thus gives us the "strength" to attack the morning - making us able to think clearly, learn or work.

Studies show that children who eat breakfast before school are in better mental shape during the morning: their memory is better, their creativity or their concentration is also better. (This observation is also valid for adults: eating a breakfast allows us to be more productive during the morning.)

3. Less Risk Of Deficiencies
Breakfast is an opportunity for your body to receive nutrients essential to the functioning of your body - unlike those who skip breakfast that is more likely to be deficient.

4. It Prevents Nibbling
If you start the day empty stomach, you will probably feel a sharp drop in energy quite quickly, which will cause you to nibble on snacks not always very balanced (pastries, biscuits, cereal bars) often stuffed with sugars and fats - nothing good for your organization.

5. It Prevents Gaining Weight
Some claim that skipping breakfast would make them lose weight. Think again! Many studies have been done on the subject, and the findings are astonishing: people who do not eat in the morning have much more difficulty controlling their weight. The study by The American Journal of Epidemiology shows that people who skip breakfast are more affected by overweight or obesity.

These results could be explained by the fact that, having not satisfied their morning hunger, these people would be more likely to snack and consume snacks with high sugar content and fat to compensate.

6. It Stimulates Metabolism
It turns out that eating breakfast in the morning would stimulate the body's metabolism: giving the signal to burn calories instead of storing them, avoiding among other things fat storage and massive weight gain.

7. It Helps To Eat Healthier
Eating breakfast also allows you to eat healthier by introducing meals at regular times.

Caution: Eating a regular breakfast does not mean that our eating habits are healthy. And yes, drinking coffee and eating a croissant are not enough!

Here Are The Essential Recipes For A Balanced Breakfast:
• A protein ( eggs, protein shake, protein bar)
• A fruit or a fruit juice: they give you your daily needs of vitamin C and sugar
• A carb ( fruits, oatmeal, toast)
• A fat ( nuts, avocado, peanut butter)
• It is quite possible to incorporate other products containing fat and/or sugar such as butter, spreads, honey or jams. Butter will help to meet some of your vitamins A needs.

However, they must be consumed in reasonable proportions.
Indeed, Breakfast, like all meals of the day, must be healthy and properly composed. It should contain the right proportions of proteins, fats, carbohydrates, vitamins and minerals. Above all, it is the basis of a healthy lifestyle, because by starting the day in a healthy way, you will want to continue your day on the same tempo.

Here is a sample of one of my breakfasts:

-4 eggs p:24g c:0g f:20g

-1 cup oatmeal with one scoop chocolate whey p:37g c:58g f:7g

-1 serving natural peanut butter p:5g c:3g f:8g

Total macros p:66g c:61g f:35g or 823 total calories
Jan 2017
10th Jan 2017

Get Shredded Abs

Summer is right around the corner and everyone is going to try and get those beach ready ABS. First you need to get your diet in order. There’s really no way around this one, if you want to get a six pack, you absolutely must be watching what you eat on a daily basis. So many people will try and exercise their way to a six pack without paying attention to the foods their eating and these are the ones that will be greatly disappointed.When it comes to learning how to get your 6 pack, you simply cannot deny the importance of diet. It will really make or break your results.

After you get your diet in check here is a quick routine to blast those abs and get that 6 pack you desire:

1. Hanging leg raises

3 sets — 15 reps

Target Muscle(s): Lower Abs, Abs

(1) Hang from a pull-up bar with your hands at shoulder-width.
(2) While keeping your back straight, contract your lower abs and slowly raise your legs until they’re parallel with the floor. Do not swing, rock, or use momentum and keep your legs straight.
(3) Slowly lower down to the bottom and repeat for 15 reps

2.Russian Twist

3 sets — as many reps possible

Target Muscle(s): Obliques

1 rep includes a twist to the left and right. Make sure to keep your back straight and core tight throughout.

3. Planks

Start with 30 second planks then work your way up

Target Muscle(s): Abs

(1) Assume plank position.
(2) Tighten your core, keep your back flat, . Hold for 30 seconds+

4. Cable Crunch

3 sets — 10-12 reps

Target Muscle(s): Abs (All)

(1) Kneel in front of a cable station with a triceps rope attached.
(2) While keeping your hips stationary, squeeze your abs and crunch down toward the floor. Hold the squeeze for 1 second and slowly release back up to start.

Do this routine 2-3x per week depending on your fitness experience!