Sunday, January 27, 2013
Officially a Certified Personal Trainer!!
I am now a Certified Personal Trainer!!!!!!! I been waiting a long time to become certified and I made it happen!! lol sorry I haven't been updating my blog lately, but I will start again soon.
Wednesday, January 9, 2013
Very light and short leg day.
What's up everyone! Today I had a really short, simple and very light leg day. Since I had my back injury from deadlifting about 2-3 weeks ago I am limited in exercises that don't put any pressure or tension on my lower back. I would of loved to squat today but since squats does have an impact on the lower back, I will stay away from it for a month or so. I also wear a belt with every single workout I perform everyday.
As always I began my training session with stretches. Legs are probably the most energy draining rigorous body part to train IN MY OPINION!. After a set of squats I just want to go home and sleep lol. You would also feel the pain when contracting which is what you want to feel when training. Good pain is blood rushing into that muscle as you put tension on it and squeeze it. You don't want to feel bad pain which is pain that feels like you are gonna break your legs or get tendinitis or bursitis. So to prevent injury make sure you stretch and warm those legs up.
Light leg day
PLEASE! always stretch and hydrate. Work your way up to heavier weights every week or so. Don't try to be Rambo and do to heavy. You must first master your posture/form then work your way up on getting your strength up and stabilizing the weight/equipment first before you go up on weights and adding power. So strengthen that muscle before working it to its maximum potential. You will reduce injury by alot.
As always I began my training session with stretches. Legs are probably the most energy draining rigorous body part to train IN MY OPINION!. After a set of squats I just want to go home and sleep lol. You would also feel the pain when contracting which is what you want to feel when training. Good pain is blood rushing into that muscle as you put tension on it and squeeze it. You don't want to feel bad pain which is pain that feels like you are gonna break your legs or get tendinitis or bursitis. So to prevent injury make sure you stretch and warm those legs up.
Light leg day
- Leg extension machine: 4 sets of 20,20,20,20
- Sitting leg curls: 4 sets of 20,20,20,15
- Standing calf raises: 4 sets of 20,20,12,10
PLEASE! always stretch and hydrate. Work your way up to heavier weights every week or so. Don't try to be Rambo and do to heavy. You must first master your posture/form then work your way up on getting your strength up and stabilizing the weight/equipment first before you go up on weights and adding power. So strengthen that muscle before working it to its maximum potential. You will reduce injury by alot.
Thursday, January 3, 2013
Getting the inner pecs up (Chest day)
What's up everyone!!!! Ahhhh another day another muscle to train. Today I destroyed my chest along with my little brother. He is getting back into the gym routine so I'm going with him to help him out alittle bit, but today was my last free guest pass at LA Fitness with him so he is gong to be on his own. I feel like he is going to do great. Anyways as you all SHOULD know by now we started off with a couple of stretches and a few push ups to get the blood pumping through our system. Stay hydrated throughout the training session and go heavy or go home!
I usually just start off with incline since my upper pecs lack a bit. So I concentrate on inclines. Use mind and muscle connection. You want to mentally picture that muscle you are training squeezing/contracting and you want to picture the blood rushing into that muscle. Blood rushing in will deliver oxygenate blood which your muscles as oxygen. Once your muscles breaks down ATP (Adenosine Triphosphate) which it uses for energy it will need to replenish it, which will require a large amount of oxygen and that is where the blood flow comes in which usually happens with aeroblic (with oxygen) exercises such as running,with anaerobic (without oxygen) you can produce ATP without oxygen. It also delivers the nutrients your body needs. When you are contracting and putting tension into that muscle you are breaking down the muscle and in order for the muscle to rebuild and recover you need the proper nutrition and supplements. Protein especially since this helps feed, recover, build muscle.
Chest Workout
Always use weight that YOU can handle. You want to keep the weight at a position where you keep tension in the muscle and you are able to lift it and decend with it. Some people want to be Rambo and try to use weight they can't handle which will compromise their form, leading to injury and just not targeting the muscle correctly. Increase weight every week or so by 5 lbs or 10lbs if you are able to. You don't want to go TO light either.
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This is my chest right after the training session. It will be PUMPED all day but will resume its normal posture later on. Yes I gained alittle fat around the waist and stomach because I'm still in my bulking stage (Gaining weight). I will begin to cut once I hit 215 lbs. I'm around 200 lbs now.
I usually just start off with incline since my upper pecs lack a bit. So I concentrate on inclines. Use mind and muscle connection. You want to mentally picture that muscle you are training squeezing/contracting and you want to picture the blood rushing into that muscle. Blood rushing in will deliver oxygenate blood which your muscles as oxygen. Once your muscles breaks down ATP (Adenosine Triphosphate) which it uses for energy it will need to replenish it, which will require a large amount of oxygen and that is where the blood flow comes in which usually happens with aeroblic (with oxygen) exercises such as running,with anaerobic (without oxygen) you can produce ATP without oxygen. It also delivers the nutrients your body needs. When you are contracting and putting tension into that muscle you are breaking down the muscle and in order for the muscle to rebuild and recover you need the proper nutrition and supplements. Protein especially since this helps feed, recover, build muscle.
Chest Workout
- Incline dumbbell bench press: 3 sets of 15,12,10
- Incline dumbbell flys: 4 sets of 15,12,10, DROPSET till failure
- Hammer strength incline press: 3 sets of 12,10,10
- Cable cross overs: 2 sets of (High cable placement)20,15, 1 set (middle) 15, and 1 set of (low cable placement) 15
- Hammer strength flat presses: 3 sets of 15,12,10
- Pec dec machine: 3 sets of 15,12,10
Always use weight that YOU can handle. You want to keep the weight at a position where you keep tension in the muscle and you are able to lift it and decend with it. Some people want to be Rambo and try to use weight they can't handle which will compromise their form, leading to injury and just not targeting the muscle correctly. Increase weight every week or so by 5 lbs or 10lbs if you are able to. You don't want to go TO light either.
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Wednesday, January 2, 2013
Another back day!
Today was a really good back day. I went light though today since I've injured my lower back about two weeks ago while deadlifting. Last set and last rep I decided to round my back and it was a big mistake. I was extremely tired and I thought I could push out one more but it didn't happen lol. I live and I learn. Today I started off my morning with just a protein shake. I'm taking MHP Probolic-SR <--(Link to my current review on it). It has a sustained release which will be a slow absorption which will feed my muscle's the protein and amino acids I need. I mixed it with a bit of oatmeal to get some carbs in my system to help fuel my body with energy while I'm training.
Remember!: I say it many times in every post! to stretch and warm up before starting any workout. This will help get the heart pumping blood around the body as well as help loosen those tight joints to help with flexibility and improve range on motion. Plus it helps prevent injury! Make sure to drink plenty of water to help the body stay hydrate and it's just a good health practice. Maintain a good DIET!!! I can't stress this enough. If your diet is not on point then everything else falls apart. About 70% of your physique comes from diet the 30% is the gym and resting. Just go online and look for an ideal nutrition plan or atleast to get an idea of how you should eat and calculate your servings and macro nutrients. I use an app on my phone called MyFitnessPal. It;s great in my opinion, it helps calculate your goals and how much to eat that day when it comes down to calories, carbs and all that good stuff. I tweak it alot since I need to split my meals up but for those of you that are new or don;t know what to do check that app out on your phone IF you are able to get it. If not then just find an app that counts calories.
Back Workout
Lat pulldowns: 3 sets of 15,12,12
Seated cable rows V-grip: 3 sets of 15,12,10
Hammer strength machine low rows: 3 sets of 15,12,8
Hammer strength machine high rows: 3 sets of 16,12,10
Bent over dumbbell rows: 2 sets of 15,12 (Shoulder started to bother)
Reverse pec deck machine: 2 sets of 15,12
If you can add deadlifts in this then go right ahead! But make sure you have proper form! This exercise can damage your back if done wrong. Deadlifts is actually a great exercise next to squats and benching. This targets many parts of the body and it will help with strength gains as well as creating the ideal physique you are personally seeking. I suggest you use a belt to help protect your back and core.
Remember!: I say it many times in every post! to stretch and warm up before starting any workout. This will help get the heart pumping blood around the body as well as help loosen those tight joints to help with flexibility and improve range on motion. Plus it helps prevent injury! Make sure to drink plenty of water to help the body stay hydrate and it's just a good health practice. Maintain a good DIET!!! I can't stress this enough. If your diet is not on point then everything else falls apart. About 70% of your physique comes from diet the 30% is the gym and resting. Just go online and look for an ideal nutrition plan or atleast to get an idea of how you should eat and calculate your servings and macro nutrients. I use an app on my phone called MyFitnessPal. It;s great in my opinion, it helps calculate your goals and how much to eat that day when it comes down to calories, carbs and all that good stuff. I tweak it alot since I need to split my meals up but for those of you that are new or don;t know what to do check that app out on your phone IF you are able to get it. If not then just find an app that counts calories.
Back Workout
Lat pulldowns: 3 sets of 15,12,12
Seated cable rows V-grip: 3 sets of 15,12,10
Hammer strength machine low rows: 3 sets of 15,12,8
Hammer strength machine high rows: 3 sets of 16,12,10
Bent over dumbbell rows: 2 sets of 15,12 (Shoulder started to bother)
Reverse pec deck machine: 2 sets of 15,12
If you can add deadlifts in this then go right ahead! But make sure you have proper form! This exercise can damage your back if done wrong. Deadlifts is actually a great exercise next to squats and benching. This targets many parts of the body and it will help with strength gains as well as creating the ideal physique you are personally seeking. I suggest you use a belt to help protect your back and core.
Tuesday, January 1, 2013
Starting the New Year off with arms!
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!
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!
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