October In A Nutshell

I have not been super catching up because while my brother is going super hard I am conserving my explosion for the later mr. universe comps. I have been doing some important things because im moving but I still did two work outs last week while visiting my grandparents and then one today.

Monday -->
(SREW)Machine 20min at 141BPM
30lbs x 15 x 1 and 36.5 x 12 x 2 (Chest)Incline Press 
20lbs x 21 x 3 of each (Bicept) 21's
40lbs x 12 x 3 (Tricept) Overhead Extensions

Cardio & Abs
random intervals
HIIT
/ ball crunches
HIIT
/ oblique twists
HIIT
plank

CHEST & TRI'S!

Today was chest and tri's.

I benched myself.

It's a good day.

BENCH PRESS
12 reps at 45 (just the bar) warm up
12 reps at 115
8 reps at 155
6 reps at 175 to failure.

Inclined Dumbbell Press
12 reps at 80
8 reps at 100
8 reps at 120
8 reps at 140
*Will bump it next week.

Incline Dumbbell Flies
12 reps at 50
8 reps at 70
8 reps at 90
*Will bump next week.

Cable Flies
12 reps at 100
8 reps at 120
8 reps at 120

Dips
12 reps with own body weight
12 reps own body weight
10 reps own body weight

Tricep extensions
12 reps at 100
8 reps at 120
8 reps at 150

Overhead Tricep extensions
12 reps at 80
8 reps at 100
8 reps at 100

Cardio & Abs
2 min intervals
HIIT
/ leg throwdowns
HIIT
/ ball crunches
HIIT
/ oblique twists
HIIT
/ sit up rows
HIIT
plank

Working my diet again. Gotta lock down the six pack. I've never hit anything below 10% body fat, so I wanna get way down and get some shredded pics. I wanna bulk hard this season tho, so if I roll a super clean diet, I'll be able to make gains while cutting for a little while. Then bulk for the Christmas season!

LET'S GET JACKED BRO!

ooohhh..start it up we got to start it up

Continuing in stride with my goals to gain equal footing in the work out race against my brother I have worked out again for the second time.

Mon->
Sailing many sails were raised and a blister was made upon my soft hands as they rebelled against my new found determination to be on top of my game

Tues->
Stair Circuit Running Elliptical Walker (SREW) 30min at 145BPM
Pushups 4 x 15 (Chest)
35lbs x 3 x 8 of each (Chest, Back)
87.5lbs x 3 x 7.5 (Back)

Start It Up For REalz

Returned From PG. In order to catch brother who has a head start on starting to get jacked, I will have some hard work ahead. I started first workout in 3months with as follows.

Thurs->
Stair Circuit Running Elliptical Walker (SREW) 20min at 140BPM
25lbs x 8 x 3 of each (Shoulders, Biceps, Triceps)
Crunches 3 x 15 (Abs)

Friday->Next day feeling legs, and triceps. Day Off.

Its On!

Update Update Update

What are you favorite healthy meals? What meals are you hating?

I found this amazing Couscous at Costco, and have been cooking it with vegetable stock, also anything with quinoa is delicious (spaghetti sauce,  Salad, pretty much everything)

I've been not loving egg whites for some reason. Been mixing them up with salsa or tomatos, making them a little better, but still wanna puke em up! My protein powder is aweful too, makes me sick, supposed to be cookies and cream, but for some reason just doesn't sit well! Gunna go with the usual chocolate and force it down!

Made some GIANT turkey burgers with paps yesterday, they were epic, and super healthy. Ill start posting pics and such and such! Food is 33.333% of the battle! Eat Gym Sleep! LETS DO IT!

Start It Up!

13.1% bodyfat
21.2 bmi
33 yrs
149lbs
179cms

*measurements in inches
neck 15
chest 37.5
waist 31
abdomen 35
hip 35.5
thigh 18/5
calf 13
arm 11.5

Official Measurements - Sunday, January 29th (Incomplete)

Neck - 16.5"

Upper Arms - 13" unflexed, 15" flexed
Forearms - Left 11", Right 11.5"

Chest - 39" unflexed/breath out, 42.5" flexed/breath in

Gut - 39"
Hips - 36"

Cut

Yo, a little update, I was lookin' through my old photos from Van, heres me at the beginning of my "transformation". I can't even handle this photo... I'm amazed I got this awesome. (About 200lbs)

After eating a lot better and living on my own, plus gym everyday for about a month. (190lbs)

And finally today, after eating well and hitting the gym relatively hard for about 6 months. (178lbs).

Still got a long ways to go, gotta pack on some serious muscle this winter, and a little more cutting to do this beach season, but I'm pretty pumped seeing the difference a couple months can make!

bedroom maintenance

I did 3 sets of pushups, 21's, tricept, outer shoulder, situps. Not enough to do anything but enough to keep the wolves at bay. Measurements to come.

Bicepts

Just did 3 sets of 21's yesturday. straight up.