I haven’t posted on here in a little while, and I apologize for that but as always it’s hard to juggle things in life. Expect new posts at least weekly, hopefully more often than that. A lot more content coming to you guys soon!

I’ll keep this one short and simple as next week is my 3 month update and I’ll be going in depth on a couple things that I’m leaving out this week. My weight is 164.2 this week but it probably won’t stay that way for long with Thanksgiving coming! Today is Leg Day so I’ll be posting a leg workout later tonight.

I normally start off all workouts with compound, multi-joint movements but shoulder days are a exception. 

Rear Delt Flies – 3 Sets of 12-15 reps with 2 drop sets after the 3rd set. Go for 8-12 reps on the drop sets with a slightly lighter weight. A little higher rep count on these because they’re a relatively small muscle group and you don’t need a heavy load to get a good workout. 

Barbell Overhead Press – This is the main compound movement in shoulder days and it’s also one of the heavier movements so form is strict here. No cheating!! If you can’t control the weight you don’t need to use that amount. 1 Warm-up set of 20 reps. Pyramid up from 20 reps down to a 6 rep set, then back up. I normally structure my pyramid like this. 20 w/u 12-10-6-10-12. This adheres to mostly hypertrophy principles but also widens the spectrum to include some endurance aspects, as well as strength. You can use a 10-6-3-1-1-1-3-6-10 scheme if you’re training for strength gains as well.

Side Lateral Raises – This movement is a strict isolation move that builds the big round shoulders that many people desire. FST Principles here, 7 sets of 8-12 reps with short (under :30) rest. Use a weight you can control for ALL the sets. NO CHEATING!!!. You will feel the burn but that’s what you’re going for with this exercise.

Barbell Upright Row / Dumbbell Shrug Superset – These exercises are done back to back to back, This is done to blast the traps and shoulders before heading home! Use a light weight that you can control for the upright rows, it’s very easy to go too heavy and cause injury with this exercise. Again you should feel the burn! Similar to the pyramid structure, this utilizes the same amount of weight with declining repetitions to bring on eventual muscle failure. 20-20-15-15-12-12-8-8 of each exercise. I personally use a 40# bar and 60# Dumbbells and this gets very hard very quickly! 

As always, stay safe first and foremost! Train smart, Train hard and always strive to be a little better today than yesterday! 

11 week Intermittent Fasting Update.

Posted: November 12, 2012 in Articles.

Just got done training shoulders ( workout will be posted shortly ) and I just weighed in at 166.2. A little higher than where I want to be but I ate a lot of carbs over the weekend and I feel slightly bloated. Still feeling good and training is still going strong. Sleep could be better, gonna work on getting to sleep earlier though. I plan to cut a few sets out of my workouts this week to let my body recoup a little before Thanksgiving next week. I plan on putting all these extra calories to good use! 

I normally like to start workouts with compound, multi-joint movements and then progress onto the single joint or isolation exercises. I like to switch routines up as well and will post different ones at least every couple weeks, maybe more! Anyways, here is today’s back and biceps workout.

Bent Over Barbell Rows – 1 Warm-up set of 15-25 then 3 Sets of 8-12 Reps. Strict form on these! Keep your back straight and don’t let the weight pull you down.

Pull-ups. I consider anything where you’re pulling your chin over a bar to be a pull-up. If you can only do 1-2 then focus on higher volume instead. 3 sets to failure if you can do 6+ 10 sets of 1-2. 

Posterior Deltoid Flies. Technically a part of the shoulder, I work posterior delts on both back day, and shoulder day to counter imbalances that could potentially be caused from excessive training of the anterior and medial deltoids in pressing movements. Again, 3 sets of 8-12 reps. 

Dumbbell Rows. Similar to a bent over row, this movement allows for a better stretch at the bottom and a tighter contraction at the top in my opinion. I feel these much more in my lats than barbell rows, which seem to work the middle back more. 3 sets of 8-12 with a drop set of 20 at the end of the working sets. Immediately drop the weight you use for 8-12 and use a weight you can do for 15-20 reps to feel the burn.

Reverse Grip E-Z Bar Curls. Nothing complicated here, just some pronated bicep curls. 3 sets of 8-12 reps. 

I finish the workout with FST-7 (http://www.fst-7.com/fst7/what-is-fst-7.html) Preacher Curls. If you’re not familiar with this training concept it’s basically 7 sets of 8-12 with weight you would normally use with minimal rest in between the sets. I only recommend doing this at the end of your workouts as it will cause premature fatigue done at the beginning.  Anyways.. FST-7 Preacher Curls 7 sets of 8-12 reps with :30 rest. 

New Training Split!

Posted: November 8, 2012 in Articles.

Monday – Shoulders

Tuesday – Used to be chest but moving chest to later in the week to allow shoulders adequate recovery. Tuesday is now leg day, prioritizing leg work early in the week when I’m still relatively fresh!

Wed – Currently OFF for rest and recovery.

Thursday – Back and Biceps 

Friday – Chest and Triceps. 

I’ll be posting different workouts for each body part starting up soon! 

So I started IF on 8/24 at a weight of 159.5 and today I weighed in at 160.4. Counter intuitively.. I’ve been eating like a horse. 2500-3000 calories a day should be more than ample for a 160 pound male to gain weight. I really am a firm believer of fasting for the removal of body fat since I can’t seem to gain any while I’m doing IF. 

It’s been 3 weeks since I’ve done a update, figured it was time again to let you guys know what was going on with IF. Started IF on 8/24 so it’s been a little over 2 months now, weighed in at 166.6 this morning. Having great lean muscle gains and little to no body fat gains while bulking with IF. Some of this weight I’m sure me being bloated from another birthday party this weekend where I may have splurged a bit. I also noticed that I sleep much better doing IF.. not sure the importance of that but I enjoy it. It seems like it’s easier to get to sleep, stay asleep, and I wake up feeling better than I did before.

Started IF on 8/24 at a weight of 159.5 and I weighed in this morning at 162.4. Feeling slightly bloated from yesterday but overall still feeling great. Amazed at how my body reacted to intermittent fasting in the first month. Overall excess skin has gone down noticeably, and I still have much more energy than eating 6 square meals a day. Strength gains after a month are still going strong, which is surprising with my weight staying about the same. I wish I would have known about fasting earlier in my weight loss journey, combined strength gains with fat loss is like the holy grail of fitness!