Wednesday, 30 September 2015

Quick update - hit the 1000 club.
285 Bench
365 Squat
385 Deadlift


Happy Wednesday

Monday, 17 August 2015

Monday, August 17th 2015

Updated big three:
Bench Press: 225lbs / 6
Squat: 315lbs / 6
Dead Lift: 365lbs / 6

I've been hitting it every morning at 7am with my gym partner Craig. Mornings were always tough, but having a partner is huge in keeping each other accountable.

We're doing a 5 day split:
Monday: Chest
Tuesday: Back
Wednesday: Quads/Hams
Thursday: Shoulders/Calves
Friday: Biceps/Triceps

This has been our split since spring. I've added about 40 lbs to my bench, 90 lbs to my squat and 65 lbs to my dead lift.

The summer shred is on, 20 minutes of cardio and abs after work, burning about 500 calories.

We're 10 weeks out from Halloween, so if you plan on looking like a Spartan, throw away the chocolate bars and jump on the elliptical.

I'm hitting whey, creatine, bcaa and stacking ephedrine and caffeine.

Wednesday, 14 January 2015

Day 2 and 3 of 84

Day 2 of 84

Pull Day (Back / Bi's)

5minute warm-up on elliptical (trying to break a sweat)

Bent over rows: 45x10, 95x10, 135x8, 185x8, 105x15
Lat-Pull Downs: 120x10, 160x8, 180x8, 190x6, 140x15
Seated Rows: 140x8, 160x8, 160x8
Ez-Bar Curls: 70x8, 80x8, 60x14
Concentration Curls: 25x8, 30x6, 20x15
Dumbbell Curls: Run the Rack from 35x6, 30x6, 25x6, 15x6
Hanging Leg Raises: 25, 20, 20
Crunches: 25, 25, 25

1 minute cardio acceleration between sets.

Pre-Workout: Iso-Whey Shake w/ Skim Milk
Breakfast: 2 turkey bacon, 1 super egg (1 large egg, 2 egg whites)
Lunch: 1 chicken breast, 1/3cup brown rice, 1 cup frozen veggies
Snack: 3 turkey bacon, 2 slices little big bread, lettuce, tomato
Dinner: Tilapia, grilled veg, spinach salad
Snack: 1 cup trueroot trail mix

Day 3 of 84

Legs / Shoulders

5minute warm-up on elliptical (trying to break a sweat)

Standing Shoulder Press: 45x12, 65x10, 95x8, 135x6, 75x14
Bent-Over Lateral Raise: 25x10, 30x8, 35x7, 20x12
Arnold Press: 45x7, 30x8, 25x10
Squat: 45x10, 135x10, 225x6, 135x8, (front squat) 45x15
Calf Raises: 220x20, 230x18, 150x20
 - Barbell Front Raise: 70x10, 80x10, 90x8
Seated Calf Raise: 50x20, 50x20, 50x15
 - Plate Raise: 35x8, 45x7, 25x10

Pre-Workout, Breakfast and Lunch all the same.
Dinner: Organic ground beef, 2 patties in a lettuce wrap
Snack: Spicy Tuna salad

Same supplement stack, looking to add R-ALA next week

Monday, 12 January 2015

HAPPY BIRTHDAY Brendor the Barbarian!

It's not often so many stars align... It's not only a new year, or the day after your birthday, it's also... a Monday. That means back to work. Put on some shorts and work out. Sweat for 60 minutes. Plan for it, immediately. Take 60 minutes out of your day and go work out! If you're dedicated, take some pictures of your fat butt and get motivated!!!

Day 1 of 84:
Woke up at 6am, lied in bed and re-evaluated my life decisions. 6:15am got my ass out of bed and took 5,000 mg creatine, 500mg caffeine, 2 fish oils and 2 cold fx. Had a protein shake (1 scoop whey isolate, 1/2 coffee, 1/2 milk). Ate an apple.

Hit the gym.
5 minutes cardio
flat bench: 45x8, 105x8, 175x8, 195x7, 135x15
incline press: 60x8, 120x8, 140x7, 80x15
incline fly: 60x10, 70x10, 70x10, 50x15
skull crusher: 60x8, 70x10, 80x8
dips: 0x8, 45x6 0x4, 45x5 0x4

1 minute cardio exceleration between all sets^

1 egg, 2 egg whites, 2 pieces turkey bacon.

Now I'm writing this post.

Before pictures will be uploaded soon! Lets get jacked bros :)