Thursday, July 18, 2013

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. 
         

Tuesday, July 2, 2013

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!