Chest Day 2/28/2014

    What's up everyone! Has been a while since I've actually updated my blog. Been busy with work and life in general. To cut it short and sweet, I've been dieting once again to get a bit shredded for the summer. I'm currently sticking to my Keto Diet which I explain in my YouTube Video ( Click Link)-------> KETO DIET VIDEO  Today I did chest which at this point is very sore and cramping up a bit which means I killed the workout today. Below I made a list of what exercises I performed today. Subscribe to my YouTube Channel and follow me on Instagram: @LivingStrongE


   CHEST DAY WORKOUT

• Pec Dec Machine Flyes (Warmup): 3 sets of 15,12,10. Kept the weights low since this was a warm up exercise.
• Incline Barbell Bench Press: 4 sets of 12,10,10 and a Drop Set.
• Incline Dumbbell Bench Press: 3 sets of 12,10,8
• Cable Cross Overs: 4 sets of 18,15,15,10
• Incline Hammer Strength Chest Press: 3 sets of 12,10,8
• Decline Hammer Strength Chest Press: 2 sets of 12,10 (I was tired at this point lol)
• Cable Tricep Push Downs: 4 sets of 15,15,12,12
• 40 mins of cardio (Elliptical)

  Like I use to say in my previous posts, SQUEEEEEEEZE! you want to squeeze the targeted muscle. This ensures you get the proper form. Lifting heavy weight you can't handle won't do a bit of justice for you expect make you look stupid in the gym. Use weight you can handle and make sure your form is on point.

Did my first NPC Men's Physique Show!

Click Here!For My YouTube Video 5 days Before My NPC Show! Subscribe!!

 What's up everyone!!! Well did my first show! It was a great experience although I didn't make top 5, I am still happy wit where I got my physique and how far I got with it. I'm doing another show Nov 9th. In the meantime I'm making YouTube videos. Click the link above for the last video I made 5 days out from  my first show.  Also follow me on Instagram! : @LivingStrongE

Another YouTube update on my status,Restocked my fridge and a picture of me currently!

CLICK HERE FOR MY YOUTUBE VIDEO! Recorded it after shopping at Walmart...

What's up everyone! Well the link is above this post of my YouTube Channel video. It's an example of how I eat when carbs are reduced low! I will be moody and tired lol but it has to be done. Hopefully you guys learn something from it. Current look below. 

Progress Pic plus a new YouTube Vlog

What's up everyone! Well a quick update with a progress pic!

                                               March,2013                    Aug,2013

Alot of cardio added, lifting heavy as always and a strict diet!!! 

YouTube

What's up everyone. I know I haven't updated in a long time but I'm making mini Vlog videos on YouTube and hopefully soon I get to make training routine videos. I've been so busy with this contest prep and work that I haven't had time to be on here. Visit my Instagram: @LivingStrongE

YouTube link: http://www.youtube.com/LivingStronged

Chest, tri's and some cardio

          What's up everyone!! Well I know I have been slacking with my posts but I add new posts whenever I can. October 5th is getting close for my first show and I've been hitting it a bit harder at the gym lately. Diet hasn't been to bad and it could of been a whole lot better but what I mess up this year will be next year's strong point. Today was probably one of the best training I've done with chest even though my cousin was not there to give me a spot lol but he has done his part in my training. 

          I started of with a pre-workout drink since I was falling asleep at the gym lol. Once I got that in my system, I went and stretched out for a bit. I didn't get enough water in my system today to be honest. 


                                                         Training Routine!

• Cable Chest Flyes: 3 sets of 18,18,12 ( I use this exercise to warm up since my shoulder's suck but I hit it hard)
• Dumbbell Incline Chest Press: 5 sets of 12,10,8,drop set,drop set
• Incline Barbell Bench Press: 3 sets of 12,10,7
• Pec Dec Fly Machine: 3 sets of 12,10,8
• Incline Dumbbell Flyes: 4 sets of 12,10,10,8 (On the final set I go till failure then switch my hand position to chest presses and hit it till failure.)
• Tricep Cable Push Downs: 4 sets f 15,12,12, Dropset
• 25 mins on the elliptical machine (Cardio)

         I've started to add alot of drop sets into my routine and I've seen some pretty decent results at the end of the training session. I take maybe a 30-45 sec break in between and it's not to bad. If you need a spot please go around the gym and find yourself a spotter. Last thing you want is a dumbbell dropping on your face. 
         

Another day at the gym.

    What's up everyone! Haven't been on here for a while. Training and dieting has been alright but could be alot better. I've been slacking to be honest and it's only affecting my results. I've got my NPC card to compete this year in Oct. Life has been decent to me even thought there will be some up and downs along the way. In all I think it will be a great experience which I can't wait for! Whether I place 1st or last, this will give me an idea of what to do next year. With the help of my cousin Mike Marcano who is also competing this year, I've been on track. 

     Today I did chest along with some tricep's and calves. I was pretty tired when I stepped foot in the gym so I took my pre workout drink and sat around for 15 mins till it kicked in. I spent like 2 mins stretching and then once my headphones went in my ears the game was on. 

                                                                     Training Routine:

• Cable Chest Flyes: 3 sets of 12,10,8 (Squeeze that chest! Idk how many times I tell people to contract their chest which really is the whole point of any exercise.)
• Dumbbell Chest Press: 5 sets of 12,10,8,drop set(failure),drop set(failure). 
• barbell bench press: 3 sets of 12,10,3 ( I only did 3 because I did 275 lbs.)
• Incline Dumbbell Flyes: 3 sets of 12,10,8. After I reach the targeted number of reps, I convert the flyes into presses till failure.
• Pec-Dec Machine Flyes: 3 sets of 12,12,10.
• Tricep Cable Push Downs: 4 sets of 12,10,8,drop set (failure)
• Seated Calf Raises: 4 sets all to failure!

  Well as you can see I started going back to my 12,10,8 rep ranges. With the help of my cousin, we came into conclusion that I need to start lifting a bit heavier again. If you guys have any questions, feel free to ask. Hope these routines help those have an idea of what to do in the gym. I'm not saying do the exact same thing I do, just use it as a baseline of an idea of what to do. Everyone has a different goal and body, you have to find what works for YOU!