Goals For 2015

2014 has been very good to me.

I graduated from college as well as completed an amazing internship experience where I worked under two former NFL strength and conditioning coaches. Most importantly; however, I deepened my relationship with God.

From a lifting standpoint, I also felt that I accomplished a lot this year.

My bodyweight increased from 147lbs to 160lbs, and I finally maxed out on bench at 225lbs. I also  got my squat and deadlift techniques down.

As happy as I am with these goals from both a personal and lifting perspective, I hope to accomplish even more in 2015.

Here are my goals for the new year.

Personal Life

1. Continue to develop my spiritual life through attending Mass weekly, reading scripture daily, and through both private and group prayer.

2. Find a full-time job in the fitness industry. Currently I am studying for the CSCS exam, and hope to earn this certification by February. On top of this, I plan on obtaining a personal training certification, as well as look into athletic training.

3. Becoming the best big brother I can be. For the first time in three and a half years, I am finally at home for good. It's time for me to have the influence I have so longed for in my 16 year- old brother's life.

Lifting Goals.

1. Squat 315lbs by mid-2015. I finally have started to squat to at least parallel and this past week, I squatted 235 for five true reps. I hope to hit a clean 275 by February and go from there.

2. Continue to progress with my deadlift. Deadlifts have been in and out of my lifting regime throughout the year, but this exercise is now centralized in my training. I hope to surpass 315lbs in the next few weeks.

3. Bench 250lbs by mid-2015. A shoulder injury in the late fall slowed down by my bench progress, but yesterday, I hit 190lbs for five repetitions for the first time in months. This puts my estimated max back around 225. If this keeps up, this goal is extremely realistic.

4. COMPETE. This is something I have always wanted to do, especially in bodybuilding. However, over the last month, I have realized how satisfying it is to lift heavy and see consistent improvements. Because of that, I have slowly gravitated toward to competing in powerlifting. I hope to do this during the summer or fall.

Publishing your goals for the world to see holds one accountable, and I plan to be just that. I love rap music, and often use lyrics to explain how I feel. One of my favorite lyrics is found in Jon Connor's song "Place on Earth" through his words, "Every year is my year."

Well in 2015 and beyond, every year will be MY year.

Squat 5-RM PR

Had to make the last leg day of the year a good one.

And after hitting a new five-repetition max on barbell squats this morning, I think I did just that.

I'm really working on hitting at least parallel, so even though the weight isn't anything outstanding (235lbs at 160lb bodyweight), it's a start. My goal is to max out at 315 by mid 2015.

Here's footage of three of the reps.

Let me know what you think!

Dumbbell Bench Press 12/26

Hey guys! Hope everyone had an awesome Christmas!

My Christmas was great, but it was nice to get back in the gym after a day off.

Yesterday was a chest/shoulders/triceps "pump" day. Pump days are considered to be part of hypertrophy training where the focus is on muscle growth through pumping an insane amount of blood into the working muscles via high volume (a "large" amount of sets with many repetitions) with little rest in between each set (anywhere from a 30 seconds to two minutes).

For chest, the protocol was: five sets of 10 repetitions of dumbbell bench press with two minutes in between sets, followed by five sets of 10 repetitions (drop-set on last set) of incline barbell bench press with two minutes in between each set as well.

My chest felt great after doing this! The last repetitions of each dumbbell press were a grind, and performing incline after completing five sets of chest already was a KILLER!  Below is a video (not the best because my IPod Touch was resting on a box in order to film) of my second set of dumbbell press with 65lb dumbbells. It was a fairly tough 10 repetition set!



 

 

 

Hope you enjoy!!! A video of one of my incline sets will be posted on Instagram sometime today. Be on the lookout for tweets to the link! 

Healthy Resturant Eating Vol. 1: Qdoba

Eating healthy at home is one thing.

Eating "healthy" at restaurants is a whole new ball game.

The temptations of eating juicy, yet fattening, burgers, as well as gorging on processed carbs can make having weightlifting approved meals outside of the home extremely difficult.

However, it is POSSIBLE to eat clean at restaurants.  This new series will help show this through looking at some of the meals I typically eat at my favorite restaurants.

First up....Qdoba.

I LOVE Mexican food. And because of that addiction, it's very easy to get lost in the menu at places such as Qdoba and Chipotle. Believe it or not; however, it is actually INCREDIBLY easy to have a clean meal at these restaurants. In order to do that, here are a few tips:

1. Stick to burrito bowls- As delicious as actual burritos are, the tortilla provides an unnecessary amount of calories (310), and carbohydrates (53 grams). The addition of the tortilla might be beneficial for a cheat meal or a post leg-workout meal, but when it comes to "clean" meals, eliminate the tortilla.

2. Double the meat- Each serving of grilled chicken at Qdoba contains 25 grams of protein, while the steak supplies 26 grams. Why not get a serving of both, and make it easier to hit your protein goal for the day?

3. Load up on veggies- Take full advantage of the lettuce, corn, tomato, and grilled onions/peppers.

I actually went to Qdoba this afternoon, and here is what I ordered.

 

Chicken/Steak Burrito Bowl

1 serving of chicken

1 serving of steak

1 serving of brown rice

1 serving of black beans

1 serving of lettuce

1 serving of pico degallo

1 serving of roasted chile corn

 

Macros: 630 calories, 51 g of carbs, 58 g of protein, 22 g of fat

 

 

Eating healthy at Qdoba is extremely realistic. Use these tips and make it happen! 

 

Things Have Changed

     A lot has changed in my life since my last post.

     For one, I graduated from Valparaiso University last Sunday. School got the best of me these last couple of months, so it's beyond nice to now have more free time to dedicate to this blog. I cannot wait to share with you guys new videos, posts, and food recipes in the near future!
  
   Secondly, I realized that I don't know if I could ever make it as a bodybuilder. Although I still would like to get on stage at some point, I don't view it as major priority at the moment. The current state of the sport seems to be too subjective, and I don't know if I want to have any part of that. Plus putting on weight has been difficult! I'm currently at 158lbs, and to be honest, I'm really happy with that. I still plan on getting to 165lbs, but I don't know if I want to weigh any more than that for the time being.
 
   During the weekend after Thanksgiving, for the first time in months, I benched heavy. I wasn't able to lift as much as I did in the summer due to dedicating the Fall to hypertrophy training, but boy was it fun. Lifting as much as you possibly can is an addicting feeling, and I missed that. What makes training heavy even more appealing is that making progress is so obvious. If you were able to lift more weight than you did last session, then you made improvements. Simple as that. Thus, with these thoughts in mind, I have decided to focus more on powerlifting, and hopefully compete sometime during the upcoming summer.

   I cannot wait for you guys to go on this journey with me! Be sure to check the blog out frequently, as well as follow me on Twitter (@AlessioFitness) to read the latest of my adventures. I also have an Instagram account (@TheAlessio10) that I will finally start uploading content to this weekend!


Andy

Bench Day 9/7

Got some footy from today's bench workout! (170x10)

The True Definition of Intensity

   What exactly is meant by the term intensity is a very debatable topic in the field of fitness.

   For many, intensity is defined as a "relative portion of a one-repetition max (1-RM)." This could mean for example, performing six repetitions of the bench press at 85% of your one-repetition max. Thus, based on this statement, it could be assumed that the closer you are training to your 1-RM, the more intense your workout is. I use to agree with this statement for a very long time; however, after completing my summer strength and conditioning internship, as well as reading "Evidence-Based Resistance Training Recommendations" by James Fisher, James Steele, Stewart Bruce-Low, and Dave Smith, my thoughts on intensity have completely changed.

   Fisher makes a great point in stating that intensity (as most think of it) is, "A training load given as a percentage of repetition maximum as opposed to a measure of intensity or effort." Therefore, this definition incorrectly implies the idea that if a person is performing less repetitions with a higher training load percentage, then he/she is training "harder" than someone else who is performing more repetitions with a lower weight. This is an incorrect way of thinking that is very common today in fitness. 

   Intensity, as Fisher states, is best defined as, "The level of effort applied to a given load, defined as the number of repetitions performed in the relation to the number possible," 

   I honestly love this definition because it makes complete sense. Rather than dedicating time to figuring out what training percentage load you should be training with, why not just perform repetitions at a given weight until you cannot complete another concentric contraction? By viewing intensity through this way of thinking, questioning how hard you trained will never be an issue because you will always be working until temporary muscular failure. Other studies have proven that training to temporary muscular failure leads to the most muscle growth stimulation. Therefore, this training mentality DOES work. 

  It is from this definition of intensity that my HIT Training Series is based off in that every exercise is performed for one set (except squats/front squats) until momentary muscular failure occurs. 

  This way of training works. Science has proven that. For this reason,  this training-style is called "Evidence-Based Training." If there's proof that a specific training style works, then you might as well try it. Evidence-Based Training is no exception.

Source: "Evidence-Based Resistance Training Recommendations."-James Fisher, James Steele, Stewart Bruce-Low, Dave Smith

HIT Back/Biceps Workouts

   Today marks the last part of the HIT Training Series.

   So far, the program has been awesome! The majority of the workouts have been around 40 minutes with a maximum of four sets per muscle group. The legs/shoulders workouts take a little longer due to performing two sets of squats as well as 15 minutes of cardio.

Back/Biceps Workout #1 

• Barbell Rows (1 set + Dropset) (First goal is to hit 10 reps, increase weight next time and strive for six reps, then use that weight again during the next session with a goal of eight reps).
• Lat Pulldowns (1 set) (1 set = 5/7 repetitions) (Fablous Fives) (Bring down weight in five seconds, hold weight for five seconds, bring up weight in five seconds) (1 rep = 15 seconds) 
• Single Arm Dumbbell Rows (1 set) (Hit 10-12 reps initially, can't move up until hit 15+)
• Barbell Bicep Curls (1 set) (Same repetition goal as Single Arm DB Rows)
• Incline Dumbbell Curls (1 set) (Assistor repetition goal)
• Back Extension (1 set) (Assistor repetition goal)

Back/Biceps Workouts #2

• T-Bar Rows (1 set + Dropset) (Same repetition goal as barbell rows)
• Chin-Ups (1 set) (Negatives Only) (Climb up to bar via platform-box, lower to starting position in eight seconds) (Assistor repetition goal) (Once hit +15 negatives, adding concentric portion of movement before performing solely negatives)
• Incline Dumbbell Rows (1 set) (Assistor repetition goal)
• Dumbbell Curls (6, 8, 10) (1 set) (Perform six repetitions at a given dumbbell weight, lower weight by five pounds (per dumbbell), and hit eight reps, then lower weight again by five pounds with a target goal of 10 reps+)
• Preacher Curl Machine (1 set) (Assistor repetition goal)

Back/Biceps Workout #3

• Seated Cable Row (1 set) (Assistor repetition goal)
• Machine Rows (1 set) (Crazy 8s) (Concentric portion- two seconds; eccentric portion-eight seconds)
• Lat Pulldowns (1 set) (Assistor repetion goal)
• EZ Bar Curls (1 set) (4x5) (Five full reps, followed by five reps starting at the bottom, and finishing in the middle, and then five reps starting at the top of the movement finishing in the middle, with five more full reps as a finisher to the exercise)
• Incline Dumbbell Concentration Curls (1 set) (Assistor repetition goal)
• Weight Plate Hyper Extension (1 set) (Assistor repetition goal)

   The Back/Biceps workouts have normally been the quickest workouts to finish; however, they certainly have not been easy. I have definitely felt a good pump in the biceps after these workouts even with only performing just two sets of isolated biceps training! 

    Be sure to try these workouts and let me know what you think!!! 

   Expect a couple more posts this week regarding what is "intensity", as well as my current diet regime.

HIT Legs/Shoulders Workouts

Sorry for not posting the next segment of HIT program yesterday; watching college football got the best of me:) Anyways, here are the three legs/shoulders workouts that I will be performing over the next few months (Today, I will be doing #2).

Legs/Shoulders Workout #1

• Barbell Squats (2 sets + Dropset) (First goal is to hit 10 reps, increase weight next time and strive for six reps, then use that weight again next session with a goal of eight reps) 
• Hex-Bar Deadlift (1 set) (Same repetition goal as above)
• Leg Curl (1 set) (Hit 10-12 reps initially, can't move up until hit 15+)
• Calf Press (1 set) (Same repetition goal as leg curl)
• Military Press (1 set + Dropset) (Same repetition goal as barbell squats)
• Dumbbell Front Raise (1 set) (Assistor repetition goal) 
• Dumbbell Lateral Raise (1 set) (Assistor repetition goal)
• Dumbbell Lying T's (1 set) (Assistor repetition goal)
• Barbell Shrugs (1 set) (Assistor repetition goal)
• 15 mins of HIT on treadmill 

Legs/Shoulders Workout #2

• Leg Press (1 set) (3 Strikes) (Perform exercise at given weight for 14-17 reps, take a 30 second second rest then hit 5-8 reps, after one more 30 second break, press again for 3-5 reps)
• Leg Extensions (1 set) (10, 8, 6) (Perform exercise with right leg for 10 reps, then use left leg for another 10 reps. Immediately after doing 10 reps on each leg, perform eight, and then six).
• Hip Adduction (1 set) (Assistor repetition goal)
• Dumbbell Calf Raises (1 set) (Assistor repetition goal)
• Shoulder Press (1 set) (1-6 progression) (Do one repetition, and hold at top for 10 seconds, then two repetitions, and then hold for 10 seconds. This will be performed all the way up to six repetitions). 
• T Combo (1 set) (Assistor repetition goal)
• EZ Bar Upright Row (1 set) (Assistor repetition goal)
• 15 mins of incline treadmill walk

Legs/Shoulders Workout #3

• Front Squats (2 sets + Dropset) (Same repetition goal as barbell squats)
• Lying Leg Curl (1 set) (Crazy 8's) (Lift weight in two seconds, lower the weight in eight seconds)
• Hip Abduction (1 set) (Assistor repetition goal)
• Smith Machine Calf Press (1 set) (Assistor repetition goal)
• Dumbbell Shoulder Press (1 set + Dropset) (Assistor repetition goal)
• EZ Bar Front Raise (1 set) (Assistor repetition goal)
• Lateral Raise Machine (1 set) (8 in 8) (Lift weight in eight seconds, and then lower the weight in eight seconds)
• Seated Bent Over Rear Delt Raise (1 set) (Assistor repetition goal)
• Dumbbell Shrugs (1 set) (Assistor repetition goal)
• 15 mins of HIT StairMaster

The back/biceps routine of the HIT program will be posted tomorrow morning!

HIT Chest/Triceps Workouts

   As promised, for the next three days I will be revealing each split of my new HIT program. From the first three workouts alone, I can already say that I haven't felt this sore in a long time. It's crazy to realize just how much punishment can occur from performing one set of an exercise until temporary muscle failure!

   With that being said, here are the three chest/triceps workouts I will be cycling through during this fall semester!

Chest/Triceps Workout #1

• Barbell Bench Press (1 set + Dropset) (First goal is to hit 10 reps, increase weight next time and strive for six reps, then use that weight again next session with a goal of eight reps) 
• Incline Bench Press (1 set + Dropset) (Same repetition goal as above)
• Dumbbell Flys (1 set) (Hit 10-12 reps initially, can't move up until hit 15+)
• EZ Bar Skull Crushers (1 set) (Same repetition goal as flys)
• Tricep Rope Pulldown (1 set) (Assistor repetition goal)
• Hip Flexion (With dumbbell) (1 set)  (Assistor repetition goal)
• Russian Twists (With dumbbells/weight plates) (Assistor repetition goal)

Chest/Triceps Workout #2

•  Incline Dumbbell Press (1 set + Dropset) (Hit 10-12 reps initially, can't move up until 15+ reps are reached)
• Flat Dumbbell Press (1 set) (4x4) (Four reps together, 4 reps on left side, 4 reps on right side, 4 together) (1 set = 16 repetitions)
• Pushups (1 set)
• DB Skull Crushers (Tic tac Toe + Close Grip Press) (1 repetition = 1 rep on left side, 1 rep on right side, then 1 rep together) (1 set = 6/7 repetition) (After skull crusher set is complete, use the same dumbbells and perform close grip presses until failure)

Chest/Triceps Workout #3

• Decline Bench (1 set + Dropset) (Same protocol as flat barbell/incline bench)
• Machine Chest Press (1 set) (Crazy 8s) (1 set = 8/10 repetitions) (Lift weight in two seconds, lower the weight in eight seconds)
• Incline Dumbbell Flys (1 set) (Assitor repetition goal)
• Tricep Extension  Machine (1 set) (6, 8, 10) (Perform an exercise at a given weight for six reps, decrease weight and do eight reps, decrease again for 10 reps)
• Tricep Triangle Pulldown (1 set) (Assistor repetition goal)
• Ab Machine (1 set) (Assistor repetition goal)
• Cable Crunch With Oblique Twist (1 set) (Assistor repetition goal)

   Feel free to leave comments or ask questions! Tomorrow, I will post the legs/shoulders workouts!

HIT Training Program Basics

The equation to achieve muscle growth is simple.

 Consistent training + proper nutrition + adequate recovery = Growth

Unfortunately, earning this result is not easy. However, it is CERTAINLY possible.

As the fall semester is now in full swing, I hope to see more growth through following a training program that I created that is based off the scientific research I constantly read during my summer strength and conditioning internship.

My new training approach will based on the following:

• Four-day split (chest/triceps, legs/shoulders, back/biceps, rest)
• Performing one set of exercise (squat is exception) until temporary muscle failure. 
• Compound exercises will be performed initially at one set of 10 with a drop set to follow. After a set of 10 at a given weight is completed, the weight will be increased by 15 pounds (upper-body), or 20 pounds (lower-body) in attempt to hit the new weight for six repetitions. When accomplished, the next goal is to hit that same weight for eight repetitions. After that, the next goal is to hit a lighter weight (but heavier than the initial set of 10) for 10 repetitions. The cycle then repeats. (This method was based off a very intelligent training partner!) 
• Assistance exercises will have a target of initially 10-12 repetitions. After 12 reps are hit, 12-15 is the new goal. The weight shall not be increased until both 12 and 15 repetitions are accomplished.
• Some of the assistance exercises will have different protocols from the bullet point above. Those will be explained on an exercise by exercise basis.  
• The assitor lifts are also different than the compound lifts in that they will emphasize "time under tension" (key to muscle growth). This will be done through lifting the weight in two-seconds (concentrically), while lowering the weight in four-seconds (eccentrically). This is done because an individual is 40% stronger lowering the weight rather than lifting it.
• Each split of the routine has three workouts, and will be cycled through. (This week was workout #1 & #2, next week will be #3 and #1.

Now that the central themes of the program has been revealed, each set of three workouts (chest/triceps), (legs/shoulders). and (back/biceps) will be posted over the next three days. So be on the lookout tomorrow for the chest/tricep workouts! 

Also starting an Instagram account this weekend, which will include some footage from this weekend's upcoming workouts, as well as what I eat on a daily basis.  GET PUMPED! 

High-Intensity Training

It is safe to say that my summer as a high-school strength and conditioning intern was one of the best experiences of my life. Not only did I realize what I believe to be is my "calling" in life (working with kids) through this internship, I was also able to see first-hand of a unique strength training approach that truly works.

Since I started seriously lifting at 18, my fitness mentality was based solely off Arnold Schwarzenegger's philosophy of "performing infinite sets for what seemed like endless hours." As much as this helped me become a gym rat, my internship experience made me realize that there might be more effective approaches out there.

What if you could get the same results from performing one set of an exercise as you could from performing multiple sets? Initially, reading the previous statement won't make sense, because doing something more always leads to better results right? Ironically, my intern boss explained to me that this is not the case in training. By performing high volume training, it's much more difficult to lift the same amount of weight over multiple sets. On top of that, one will need much more rest time in between workouts to truly recover from the past workout. So why perform multiple sets if it's harder to lift more weight, as well as having to take more time off before lifting again? Based on these thoughts, I have now became a firm-believer in high-intensity training (HIT). HIT worked for both Dorian Yates and Mike Mentzer. If it worked for this bodybuilding legends, then I certainly believe that it can work for me. 

Like both Yates, and Mentzer, I am now performing one set of each exercise until temporary muscular failure. By lifting until failure, one can never question if he/she could have done another repetition. Science has shown that one set training can build as much muscle (if not more) than multiple set workouts, so I thought this approach would be fun to try. I performed this type of training twice a week during the summer with a former NFL strength and conditioning coach, and I felt more sore after these lifts than ever before. This type of training also makes it easier to know when to progress (which I will explain in future posts), as well as made me feel stronger than ever. 

I'm really excited about this type of training, and I can't wait to let you guys know of my results. Be on the lookout for my workout plan/as well as my diet regime during this period in the next few weeks!

Goals

Through listing (or stating) one's, it enormously easier to stay focused at the task at hand. 

With that being said, I thought it would be a great idea to share some of the goals (lifting-oriented) I hope to accomplish before the year 2014 is over.

Short-Term Goals (By The End of September)

• 225lb 1-RM Bench (Testing in three-weeks)
• Compete in at least a "Bench Only" Powerlifting Competition
• Squat 275 clean for three reps

Long-Term Goals (End of the Year)

• 250lb 1-RM Bench
• 315lb 1-RM Squat
• 400lb 1-RM Hex Bar Dead-Lift
• 150lb 1-RM Military Press
• Be at a lean 160-165 lbs (Currently 156-158lbs)
• Stay true to meal regime (1-2 cheat meals a week

The more I look and think about these goals, the more that I believe that they are reachable. Now it's time to be accountable and do work! 

The New Approach

I had one week remaining in my 10-week strength program, when I realized something was going wrong..

Not only did I feel that I was plateauing when it came to lifting heavier weight; but also when it came to gaining weight.

First let's talk about the lifting plateau.

Throughout the program, I was hitting new numbers on a lot of lifts; however, by the ninth week, it was a struggle. Maybe I tried to progress too much too quickly, or lifting six days on, with a one day off, was just too much on my body. Regardless of the exact reason, I was frustrated, and it was time for a change.

Out of instinct, I texted a guy from school who not only became a great training partner, but an even better friend. His recommendation was do 3x10 for all compound lifts. Once I could perform the same weight for three sets of 10 with a two minute in between, it was time to increase the weight. Thus, the next training session would be three sets of six at a higher weight. After that was the achieved, the next goal would be to be able to lift that weight for three sets of eight to 10. The cycle would then repeat itself. I really really liked this approach because not only does it keep the body guessing, but it also allows for both muscle growth and strength. By doing this, a de-load week would not be necessary, which was TERRIBLE during my strength phase.

I have done this approach for two weeks now, and already hit some numbers that I was happy with. Friday, I completed 3x10 at 165 on bench, while yesterday I performed 3x6 at 225 on the squat. Nothing special by any means, but I feel that these numbers serve as a good base for the start of the program.

Now onto the gaining weight issue..

Gaining weight shouldn't feel forced, and I felt that I tried to do just that during those nine weeks. As a result, I felt that I gained more fat than I intended to during the phase, and was just not happy with the fact that I considered myself to look "doughy."

I would have continued to attempt to "bulk" if it wasn't for the reading material my boss at my internship had me read that included a chapter on the results of bulking. Through bulking, one can can not only gain weight, but also fat cells (tissue) that never go away. The cells can shrink, but can not disappear unless surgery is performed.

This opened my eyes, and made me realize that I should try to naturally gain weight over the year, and not have a specific "bulking" period. I don't plan on competing until next year; thus I should just focus on becoming stronger, and let the weight gain occur as a result of the new strength.

I really like this mentality, and really hope that practicing it pays off!

Be on the lookout for upcoming posts on my current program; as well as on some new insight I gained from my internship experience in the next few weeks!

Strength Program: Week 8 & 9

Sorry for the lack of the posts these last two weeks. I started my summer strength and conditioning internship two weeks ago, and that has taken up a lot of my time. But anyways, last week was a de-load period for me. As helpful as a de-load week was, it was EXTREMELY boring. Going through the motions just isn't fun.

This morning began the next phase in my strength program. All compound exercises will now be performed for three sets of three, while the assistor exercises will be three sets for eight to ten repetitions. Since my goal for my back and biceps are hypertrophy, all exercises for these muscle groups will be in the eight-ten repetition range.

Because the lifting gets more intense over these two weeks, I feel that increasing my calorie intake at least by 200-300 (3,200 to 3,500-3,600) will be needed in order to lift more weight. Almost two weeks ago, I was able to bench 205 for four reps, but this morning I could barely hit it for three. This could have been because I lifted very light all last week, but I think it is more because I have been under my calorie goal for the last couple days.

Lastly, I felt the need to add 10 minutes of HIT to the end of my training sessions, just to make sure that not too much fat is being added during this bulk. An extra 10 minutes of cardio shouldn't impede strength gains right?

Week 8/9

Monday (Chest/Tris)

Bench Press (3x3)

Incline Bench (3x6-8)

DB Flys (3x8-10)

Tricep Skull Crusher/Close Grip Combo (3x8-10)

Overhead Pulley Tricep Exts (8-10)

Dips (3xF)

Leg Raises/Russian Twists (2x25)

10 min of HIT Tuesday (Back/Biceps) Bent Over BB Rows (4x8-10) Lat Pulldowns (3x8-10) (2x5) One-Armed DB Rows (3x8-10) (Controlled) Barbell Forehead Curls/BB Reg Curls (2x8-10) (2x8-10) Dumbbell Hammer Variations (3x8-10) DB Concentration Curls (Incline) (3x8-10) Decline Situps (3x25) 10 min of HIT Wednesday (Legs/Shoulders) Barbell Squats (3x3) Hex Bar Deadlifts (3x3) Leg Extensions (3x8-10) Leg Curls (3x8-10) LP Calf Raises (3x25) Barbell Clean and Press (4x8-10) DB Shoulder Press (3x8-10) DB FR/LR (3x8-10) Rear Delt Machine (3x8-10) Cable Curls (3x25) 10 min of HIT Thursday (Chest/Tris) Bench Press (3x3)+ (DS) Incline Bench (3x3) + (DS) Machine Flys (3x8-10) Cage Bench (Tricep Sticking Point) (3x8-10) Dumbbell Skull Crushers (3x8-10) Tricep Rope Pulldowns (3x8-10) Leg Raises/Russian Twists (2x25) 10 min of HIT Saturday (Back/Bis) BB Bent Over Rows (4x8-10) Lat Pulldowns (3x8-10) (DS) DB One-Armed Rows (3x8-10)  Barbell Curls (4x8-10) Incline Dumbbell Curls (3x8-10)  Concentration Curls (3x8-10) DB Forearm Holds (3 for 45 seconds) AB Machine (3x25) 10 min of HIT Sunday (Legs/Shoulders) Hex Bar Deadlifts (3x3) Front Squats (3x8-10) Leg Extensions (3x8-10) Leg Curls (3x8-10)  DB Calf Raises (3x25) Military Press (3x3) DB Bradford press (3x8-10) DB Isolated FR/LR (3x8-10) Bent Over Rear Delt Raise (3x8-10) Cable Crunches (3x25)

Hex Bar Deadlift 305 x 4!

Did 305lbs (body weight is currently at 156lbs) on hex bar deadlift for four reps today, which is a new PR! My goal is to hit 400lbs for at least one rep by the end of the summer. Let me know what you think!

Strength Program: Weeks 5 & 6

After a successful two weeks of 4x5 sets for the compound exercises, the weights continue to get heavier while the reps decrease in the next stage of my program. Each compound lift is suppose to be completed for a minimum of four repetitions and a maximum of six reps (At least for today anyways my target goal was four reps). For the first time in the program, the intensity of the assistor exercises also increase while the repetitions decrease to ten. 

Some exercises for these weeks have also changed. I eliminated dumbbell bent-over rows, and instead will be performing dumbbell one-armed rows on both back days. I also have decided to make front squats an assistor exercise rather than try to max out on it. I didn't really see the point to attempt to max out on both front squats and back squats, and would rather use the front squat as a way to improve my back squat. 

Weeks 5&6

Monday:

Monday(Chest/Tris)

Bench Press (4x4-6)

Incline Bench (4x4-6)

DB Flys (3x10)

Skull Crushers/Close Grip Combo (3x10)

Overhead Pulley Tricep Extensions (3x10)

Dips (3xF)

Leg Raises /DB Ball Twists (2x25)

Tuesday (Back/Bis)

Bent Over BB Rows (4x10)

Lat Pulldowns (3x10) (2x5)

One-Armed DB Rows (3x10)

Barbell Curls (4x10)

Dumbbell Hammers (3x10)

DB Concentration Curls (3x10)

DB Forearm Twists (3x20)

Decline Sit-Ups (3x25)

Wednesday (Legs/Shoulders)

Barbell Squats (4x4-6)

Barbell Deadlifts (4x4-6) Step Ups (3x10)  Leg Extensions (3x10) (Pause) Leg Curls (3x10) (Pause) LP Calf Raises (3x25) Clean and Press (4x4-6)  DB Shoulder Press (3x10) DB Front Raise/Lateral Raise (3x10) Bent Over Rear Delt Raise (Head on Bench) (3x10) Cable Crunch (3x25)

Thursday (Chest/Tris)

Bench Press (4x4-6)+ (DS)

Incline Bench (4x4-6) + (DS)

Machine Flys (3x10)

Close Grip Bench (3x10)

DB Skull Crushers (3x10)

Tricep Rope Pulldowns (3x10)

LR/Med Ball Twists (2x25)  (Each) Friday (Back/Bis) BB Bent Over Rows (4x10) Lat Pulldowns (3x10) + Dropset DB One-Armed Rows  (3x10) Barbell Curls (4x10) Incline Dumbbell Curls (3x10) Incline Concentration Curls (3x10) DB Forearm Holds (3 for 45 seconds) AB Machine (3x25) Saturday (Legs/Shoulders) Barbell Deadlifts (4x4-6) Front Squats (3x10) Leg Extensions (3x10) (Pause) Leg Curls (3x10) (Pause) SM Calf Raises (3x25) Military Press (4x4-6) DB Bradford press (3x10) DB Isolated Front Raise/Lateral Raise (3X10) Bent Over Rear Delt Raise (on bench) (3x10) Leg Raises/Med Ball Twists (2x25) (2x15) (each)

Veggie Chicken Sandwiches

I never thought I would like Vegetarian type foods. Those meatless chicken patties or hamburgers never sounded appealing to me for a very long time.

However, after trying one these products for the first time, I was shocked...it was delicious.

Not only do the majority of these products taste well (especially the burgers, chicken patties, and sausage products), but the fat content of these food are relatively low.

Thus, meatless foods are often used in my own diet regime. Currently, I eat "Veggie Chicken Sandwiches" five times a week.

Ingredients:
2 Slices of Country Hearth Honey Wheat Bread
1 Slice of Crystal Farms Reduced Fat Provolone Cheese
1 Teaspoon of Ketchup
2 Morning Star Italian Herb Chicken Patties

This sandwich comes out to be approximately 561 calories. The macronutrient breakdown is 79 grams of carbohydrates, 33 grams of protein, and 16 grams of fat.

For an even healthier option, one could eliminate the two slices of bread, and eat only the patties with the cheese.

Strength Program Diet

  After logging my calories for the past week, as well as failing to hit five reps at 195 this morning (hit five last week, got 4.5 today), I realized that something needed to change.

   I get more than enough sleep a day (9-10 hours) as well as give myself two days rest before training a specific body part again. However, it hit me this morning that since being home from college, my calorie intake has decreased from 3,700 to approximately 3,100 to 3,200 a day. Now if I was training for hypertrophy instead of strength, this decrease might be tolerable; however, since I'm attempting to lift as much as possible daily, more calories are needed as a source for both energy and recovery.

  Thus, in order to help raise my calorie intake, I decided that I should add a smaller meal to my diet regime. I will now consume four whole meals with two snacks, instead of just one snack.

Pre-Workout
1/2 Scoop of Creatine Monohydrate
1 Scoop of Muscle Pharm Assault
1/2 Scoop of Optimum Nutrition Gold Standard Whey Protein
1 Bowl of Instant Maple and Brown Sugar Oatmeal

Post-Workout
1 Scoop of Optimum Nutrition Gold Standard Whey Protein
1 Cup of Kemps Fat Free Chocolate Skim Milk
1/2 Scoop of Creatine Monohydrate

Meal #1
1 cup of Old Fashioned Oats
1 Large Banana
3 Whole Eggs

Snack #1
1 Container of Kemps Greek Yogurt

Meal #2
Pasta Sandwich (2 slices of Whole Wheat Bread, 2 oz of Barilla Whole Grain Penne, 1/2 cup of Barilla Traditional Sauce, 1 slice of Reduced Fat Provolone Cheese, and 1/2 of Meatless Crumbles)

OR

Morning Star Chicken Sandwich (2 slices of Whole Wheat Bread, 2 Morning Star Chicken Patties (Either Original, Italian Herb, or Buffalo Chicken), 1 slice of Reduced Fat Provolone Cheese, Ketchup

WITH

1/2 Cup of Kale or 1 Serving of Carrots

Snack #2 (Newly Added)
Peanut Butter Sandwich (2 slices of Whole Wheat Bread, 2 tablespoons of All Natural Peanut Butter)

Meal #3
Bodybuilding Tacos (1 Harvest Wheat Flatout Tortilla, 6-6.5 ounces of Oven Roasted Diced Chicken, 1/8 cup of Reduced Fat Marble Jack Cheese, 1/2 cup of Brown Rice)

WITH

1/2 Cup of Kale or 1 Serving of Carrots

Meal #4

Whatever Mom is cooking (Normally some type of Italian or Grilled Chicken Dish)

With the addition of this new snack, my calorie intake of 3,100-3,200 calories (350 g of carbs, 230 g of protein, 70 g of fat) should be increased to 3,500-3,600 calories (380 g of carbs, 245 g of protein, 85 g of fat).

My body weight is currently 155-157 pounds. This added snack should help make me feel more full, and hopefully help in my goal of gaining both a few pounds and strength.

Let me know what you think!

Front Squat 5RM

Front Squats have become an essential lift in my training. Not only does this exercise emphasize the quadriceps, it also reduces the pressure that is put on the lower back.

This morning, I attempted to perform four sets of five, with my last two sets at 175lbs (My weight is currently 155-157lbs). The clip below is of my last set. I know my last rep was pretty shaky, but let me know what you think of the set as a whole!

Pasta Sandwiches

Because of my Italian background, I have a huge love for pasta. However, a normal pasta and meatballs dish wouldn't necessarily fit into my daily macro goals. I know for a fact that I couldn't cut out pasta from my food regime entirely. Thus, I created a "pasta sandwich."

Ingredients:

2 ounces of Barilla Whole Grain Penne

1/2 cup of Barilla All Natural Pasta Sauce

1 slice of Reduced Fat Provolone Cheese

1/2 cup of Boca Meatless Ground Crumbles

1/2 cup of Kale

2 slices of Country Hearth 100% Stone Ground Whole Wheat

This meal comes out to be 530 calories for 90 grams of carbs, 36 grams of protein, and 9.1 grams of fat. 

Because of the high carb content, I eat this meal approximately 40 minutes to an hour after training. 

Let me know what you think!

 

Strength Program: Week 3/4

As most of you guys know, I am currently lifting for strength.  I created a 10-week strength program with the intensity of the compound exercises increasing every two weeks before attempting to hit a new max for each lift. After completing the first two weeks of the program (and hitting new 6-RM's & 8-RM's for various exercises in the process), it was time to start the third and fourth week of the mesocycle.

Changes to these two weeks: Compound exercises drop from 4x6-8 repetitions to 4x5 repetitions. The assistor exercises (as well as every lift on back and bicep day) stay at 4x10/12 or 3x10/12.

Monday(Chest/Tris)

Bench Press (4x5)

Incline Bench (4x5)

DB Flys (3x10/12)

Skull Crushers/Close Grip Combo (3x10/12)

Overhead Pulley Tricep Exts (3x10/12)

Dips (3xF)

Leg Raises (2x25)

Tuesday (Back/Bis)

Bent Over BB Rows (4x10/12)

Lat Pulldowns (3x10/12)

One-Armed DB Rows (3x10/12)

Barbell Curls (4x10/12)

Dumbbell Hammers (3x10/12)

Standing DB Concentration Curls (3x10/12)

DB Forearm Twists (3x20)

Decline Sit-ups/Med Ball Twists (2x25) (Each)

Wednesday (Legs/Shoulders)

Barbell Squats (4x5)

Barbell Deadlifts (4x5)

Step Ups (3x10/12)

Leg Extensions (3x10/12)

Leg Curls (3x10/12)

Leg Press Calf Raises (3x25)

Clean and Press (4x5)

DB Shoulder Press (3x10/12)

DB Front Raises/Lateral Raises (3x12)

Bent Over Rear Delt Raise (Head on Bench) (3x12)

Cable Crunch (3x25) Thursday (Chest/Tris) Bench Press (4x5)+ Drop Set Incline Bench (4x5) + Drop Set Machine Flys (3x10/12) Close Grip Bench (3x10/12) Cable Skull Crushers (3x10/12) Tricep Rope Pulldowns (3x10/12) Leg Raises/Med Ball Twists (2x25) (Each) Friday (Back/Bis) BB Bent Over Rows (4x10/12) Lat Pulldowns (3x10/12)  DB Bent Over Rows (3x12) Barbell Curls (4x10/12) Incline Dumbbell Curls (3x10/12) DB Concentration Curls (3x10/12) DB Forearm Holds (3 for 45 seconds) AB Machine (3x25) Saturday (Legs/Shoulders) Front Squats (4x5) Barbell Deadlifts (4x5) Leg Extensions (3x10/12) Leg Curls (3x10/12) Smith Machine Calf Raises (3x25) Military Press (4x5) DB Bradford press (3x10/12) DB Isolated Front Raise/Lateral Raise (3x2) Bent Over Rear Delt Raise (on bench) (3x12) Leg Raises/Med Ball Twists (2x25) (each)

I started week 3 yesterday (Monday), and hit a new 5-RM max on both flat-barbell bench (195), as well as on incline-barbell bench (155). Really excited about the gains that will come!

A Bodybuilding Type Lunch

For the past three months, my lunches were made up of the same food: two grilled chicken fillets, two sweet potatoes, and a mix of vegetables. Although this meal was extremely bodybuilding-friendly, it got boring....fast.

Being back home from school has allowed for me to make a much needed change to my lunch in what I consider to be a creative way.  I LOVE Hispanic food, and wanted to create a meal that not only showed that, but fit well into my daily macros.

Thus, I came up with the idea of "Bodybuilding Chicken Tacos"

Ingredients:

6 ounces of Tyson Oven Roasted Chicken
1/2 cup of Brown Rice
1/8 cup of Reduced Fat Marble Jack Cheese
2 Tablespoons of Pico De Gallo
1/2 cup of Kale
1 Multi-Grain Flat-Bread Tortilla

The macro intake for this meal is roughly: 545 calories, 59 grams of carbs, 60 grams of protein, and 12.2 grams of fat.

Including this meal in your diet can definitely help add more variety to what you eat on a daily basis. Let me know what you think!

A Bodybuilding Type Breakfast

I wanted to do some different types of posts, and write about what meals I normally include in my own "bulking diet."

I typically train in the mornings, so breakfast typically takes place 30-40 minutes after lifting. Since this meal takes place almost right after training, I make sure to consume both simple and complex carbohydrates. This is done to maintain blood glucose levels, as well as to start the protein synthesis process.

For breakfast, I currently eat:

                     3 Large Grade A Eggs
                     1/2 cup of Quaker Steel-Cut Oats
                     1 Extra-Large Banana

If it wasn't for the banana pieces, I don't know if I could handle the oats.

The macro-nutrient intake for this meal is roughly 645 calories with 89 grams of carbs, 30 grams of protein, and 20 grams of fat.

Some people might think that the carbohydrate intake in this breakfast is too high; however, because the meal is consumed after training, the high amount of carbohydrates are needed.

As a way to increase the protein intake of this meal (at the expense of a little fat and more carbs), I'd suggest adding a small glass (6-8 ounces) of chocolate milk.

Be on the lookout later this week for more posts similar to this!

Strength Program

With the school semester finally over, I can dedicate more time to this blog!

After finishing the Arnold Blueprint a few weeks ago, I decided that my latest mesocycle would be to lift for strength before beginning a hypertrophy period. I believe that a strength phase before lifting primarily for muscle growth is essential because as a result of increased strength, one should be able to lift lighter weights for more repetitions. Thus, with this way of thinking, hypertrophy should be further enhanced.

 The strength program I have created lasts for ten weeks. The intensity of each exercise increases every two weeks, while the repetitions decrease. For these first two weeks, the repetitions for compound exercises are six to eight, while assistor lifts will be completed for 10-12 reps. For every back and bicep exercise, the reps will be for 10-12, as I'm hoping for growth in these two areas. The intensity of the compound exercises is currently 77%-80% of my 1-RMs.

Note: This is the first two weeks of the program, I will post the remaining increments of the program as I complete them.

Monday (Chest/Tris)

Bench Press (4x6/8)

Incline Bench (4x6/8)

Machine Flys (3x10/12)

Skull Crushers/Close Grip Combo (3x10/12)

Overhead Pulley Tricep Extensions (3x10/12)

Dips (3xF)

Decline Med Ball Sit-ups (3x25) Tuesday (Back/Bis) Bent Over Barbell Rows (4x10/12) Lat Pulldowns (3x10/12) One-Armed DB Rows (3x10/12) Barbell Curls (3x10/12) DB Hammers (3x10/12) DB Concentration Curls (3x10/12) DB Forearm Twists (3x20) Leg Raises/Med Ball Twists (2x25) (Each) Wednesday (Legs/Shoulders) Barbell Squats (4x6/8) Barbell Deadlifts (4x6/8) Step Ups (3x10/12) Leg Extensions (3x10/12) Leg Curls (3x10/12) DB Calf Raises (3x25) Clean and Press (4x6/8) DB Shoulder Press (3x10/12) DB Front Raises/Lateral Raises (3x12) Bent Over Rear Delt Raise (Head on Bench) (3x12) Cable Crunch (3x25) Thursday (Chest/Tris) Bench Press (4x6/8)+ Dropset Incline Bench (4x6/8) + Dropset Machine Flys (3x10/12) Close Grip Bench (3x10/12) Cable Skull Crushers (3x10/12) Tricep Rope Pulldowns (3x10/12) Leg Raises/Med Ball Twists (2x25) (Each)

Friday (Back/Bis)

T-Bar Rows (4x10/12)

Lat Pulldowns (3x10/12)

DB Bent Over Rows (3 second pause) (3x12)

Barbell Curls (3x10/12)

Incline Dumbbell Curls (3x10/12)

DB Concentration Curls (3x10/12)

DB Forearm Holds (3 for 45 seconds)

Decline Med Ball Situps (3x25)

Saturday (Legs/Shoulders)

Front Squats (4x6/8)

Barbell Deadlifts (4x6/8)

Leg Extensions (3x10/12)

Leg Curls (3x10/12)

Smith Machine Barbell Calf Raises (3x25)

Military Press (4x6/8)

DB Bradford Press (3x10/12)

DB Isolated Front Raise/Lateral Raise (3X12)

Bent Over Rear Delt Raise (on bench) (3x12)

Leg Raises/Med Ball Twists (2x25) (each)

 Let me know what you think of this, and what you think can be done in order to improve the program as a whole! 

Current Diet

   With school back in full swing, it's been hard to frequently post. However, I'm still striving to write once a week!

   As important as it is to train, it's just as important (if not more) to have a proper nutrition plan. Eating well has always been a strong point, as for the last three years I believe that I have genuinely ate healthy. Throughout this time, my nutrition has progressed well, but it was during this last week that I finally think I found the right plan for me. Since I'm currently trying to gain a few pounds, I really wanted all my meals to include some type of lean meat with a good amount of complex carbs. In order to accomplish this, I feel like this plan will work the best if I continue to follow it religiously. Let me know what you think!

Pre-Workout (5:30am roughly)

1 packet of Quaker Instant Flavored Oatmeal

1 heaping teaspoon of Creatine monohydrate mixed with 1 scoop of Arnold Iron Pump

15 minutes later-0.5 scoop of Arnold Iron Whey

Post-Workout (Immediately after workout) 

1 scoop of Arnold Iron whey mixed with a cup of 1% low fat chocolate milk

1 fish oil gel

2 chewable gummy multi-vitamin

Meal #1 (1 hour after post-workout)

1 cup of old-fashioned oats

3 Grade A large eggs

0.5 banana 

Meal #2

2 medium/large size sweet potatoes 

8 ounces of grilled chicken

A cup of either broccoli/cucumbers/tomatoes

Snack

0.5 servings of lightly salted almonds

Meal #3

.5 cup of Instant Brown Rice

6 ounces of diced, grilled, and ready chicken

.5 servings of carrots

Meal #4

1 cup of old-fashioned oats

3 Grade A large eggs

0.5 banana 

Before Bed

1 scoop of Optimum Nutrition Casein

2 spoonfuls of Natural Skippy Peanut Butter

1 softgel of fish oil.

This normally equals out to about 3,150 calories, 350-375 grams of carbs 230-260 grams of protein,and 85-90 grams of fat. Let me know what you think!  

Setting New PRs

  Making progress in anything that one does is honestly one of the best feelings around.

    In bodybuilding specifically, progress shows that one could be getting stronger, gaining/losing weight, or becoming more defined. My current goal, as I hope to compete in a few power-lifting competitions this summer, is to get stronger. In the last month, I have made visible progress as I set a new 3-RM (200lbs) and 5-RM (185lbs) on the bench press. Although these are not outstanding marks by any means, it is nice to see hard work pay off. Especially considering that in November, I could not even get 185lbs up for two reps.

    As great of a feeling making progress is, stalling or plateauing, is one of the worst feeling possible. No one likes to see his/her effort not be good enough, and it can be so frustrating at times, that it can force the person to quit whatever he/she is doing entirely. Unfortunately, plateauing is extremely common in bodybuilding. But don't panic, at some point or another, everyone plateaus. However, it's how we handle the plateau that shows whether we are going to make even bigger gains in the future.

   Attempting to lift a new heavier weight for any exercise can be stressful. But don't let it be, think of it as a new challenge on your path to greatness. Here are a few of my tips when attempting to earn a new personal-best.

• Use a Spotter- Deciding to attempt to take it to the next level can be intimidating in itself, but having to worry about your safety on top of that can make you decide not to better yourself in an instant. The best way to take care of this problem, especially when performing exercises like the bench-press (barbell/dumbbell), squat, or the dumbbell shoulder-press is to ask someone to spot you! Chances are that he/she will gladly take the five to 15 seconds of his/her time to do so, and hopefully will give you some added motivation along the way. Not having to worry your safety when going for a new mark should definitely be reassuring when trying to hit a new PR. 

• Jam Out!- I can't imagine a gym session without music. Not only does music help make the gym setting more lively, but if listened to properly, music can definitely help lead to new gains. I normally only listen to rap music, and in the gym that does not change. Blasting beats and listing to motivational lyrics can not only help get one more motivated, but also more focused. Before each new mark I attempt, I instantly look for a song I can listen to by either Ace Hood or Meek Mill. As I like to think, when you have these two artists screaming in your ear to "go out and get it," there's honestly no other option. So before going for that new max, find a song or artist that gets your heart pumping. Extra motivation never hurts in situations like this.

• Do you- What I mean by this, is stick to what you know. Don't change your grip, your pre-lift ritual, or anything else that could throw your mind off before attempting a lift. Your current practices have already gotten you this far, so trust yourself and what you know. In the end, it won't let you down.

• RELAX!- Remember that you're in the gym not only because you want to look/feel good, but because by nature, working out is fun! Knowing that you're taking care of your body is a great feeling, and it shouldn't feel aggravating when done right. 99% of us are not training to be Mr. Olympia (or at least not yet), so training should not be stressful. And just the fact that you're attempting to lift a new weight means that you're already making progress! This is because of the fact that you're willing to go somewhere that you haven''t gone before. That in itself shows growth. 

    Hopefully these tips help you complete your goals. I know that they have helped me. Striving to be better is a choice, and by reading this, you're one step closer to becoming just that.

The Arnold Blueprint

   Normally, I create my own workout programs. Doing this is something that I enjoy, and it usually works because I know what kind of exercises and rep schemes my body normally responds best to. However, two weeks ago, I decided to take a chance.

   Currently, I am in a bulking (gaining muscle mass at the expense of gaining some body fat) state. I would like to gain around 10-15 pounds to my frame (currently 152.5 pounds) before I decide to cut weight in preparation for my first bodybuilding show. Besides increasing the amount of calories I consume daily, I wanted to follow a program that really shocked the body. Luckily, Bodybuilding.com released the "Arnold Blueprint" a few weeks ago, which was exactly the type of program I was looking for.

   Arnold Schwarzenegger is my bodybuilding hero. He is who I have idolized since I got into the sport, so following this program step by step would be a breeze. However, the workouts I have completed so far, have been anything but a breeze.

   Arnold's Blueprint is an eight-week program that includes six-workouts per week with the split being: chest/back on Monday/Thursday, shoulders/arms on Tuesday/Friday and legs on Wednesday/Saturday. Abs are trained at the end of each workout. I LOVE this program for several reasons.

1. The Blueprint emphasizes hypertrophy (muscle growth) through performing four to five sets per exercise with a 45-second rest period in between sets. However, at the same time, strength is a priority as well as the reps are decreased as you complete more sets. Being a bodybuilder, stressing both strength and hypertrophy are important, because think about it; by increasing the maximum amount of weight you can lift in a given exercise (strength), lighter weight in the same exercise should be able to be lifted for more reps (hypertrophy). Thus, great gains should always be made in a program such as this.

2. Simple, but effective exercises are the center of this blueprint. Compound exercises have been known to lead to the biggest gains, and these types of movements are stressed in this program. Although some exercises change as one progresses through the program, the "core" exercises like the barbell squat, bench press, barbell curl, and dead-lift remain the same. I see myself lifting more than ever for all four of these exercise because of the fact that Olympic lifts such as the push-press and clean and press are utilized in this program as well. I normally do not perform Olympic Lifts, but I feel like these full-body movements have really allowed my body to grow, while also being able to take on heavier weight for the core-exercises.

3. The gains are real. Although it is not much, in the last two weeks, I have gained 2.5 pounds! I was really happy with this, because normally it would take me at least a month to gain that kind of weight. Not only have I gained a few pounds from this Blueprint, but I have also increased my 3-RM bench from 185 to 200. This especially makes me excited, because I hope to compete in a few power-lifting competitions this summer.

This program has received a lot of buzz in the past few weeks, and it is much deserved. This high-volume Blueprint is incredible, and will lead to some great results, if you consistently work hard! Give this program's first week a try. You might be sore at the end of it, but trust me, "you'll be back."
   

Welcome to My Fitness Journey

For the last four years, bodybuilding has been my passion. Although training daily is rewarding in itself, I feel that it is time to take the next step, and compete. Through this blog, I will share my progress, current/future meal plans, and  goals, while hopefully giving you some helpful tips for your own fitness journey along the way!