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Training Blog
Speed squats today and they felt pretty good. Haven’t used sleeves in the past 2 sessions as I’m trying to rely less on assistance.
Back Squat: 50%1RM x 4 x 6
Sumo Squats: 45%1RM x 3 x 10
Good Mornings: 4 x 8
Front foot elevated Smith Squats: 3 x 10
Standing Cable Leg Curls: 4 x 8
Machine Leg Extensions: 1 x 12, 10, 8, failure (increase weight each set)
Adductor Machine: 3 x 10
Abductor Machine: 3 x 10
Seated Calves: 3 x 15
Single-leg Standing Calves: 3 x 15
Training Blog
Hypertrophic deadlift training today. Everything felt great, at least the compound movements did. The medium-grip pull downs and biceps curls were killer, especially on my elbow tendon.
Deadlift 60% 1RM 3 x 10
Banded Deadlift 55% 1RM 4 x 6
Pendlay Row 145 x 1 x 10 (I continued to increase weight until I reached a top set of 145lbs)
Superset Parallel Pulldown with Medium-grip Pull down: 115lb x 3 x 12
Straight-arm Pressdown 115 x 4 x 10
1-arm Cable Rope Curls 40 x 1 x 12 (I continued to increase weight until I reached a top set of 145lbs)
EZ Preacher Curls 55 x 3 x 8
Training Blog
Today was heavy bench training. The initial 3 movements all felt great. Bar went up fast and am starting to get back some strength. Doing some concentrated SMR on my right pec and shoulder definitely helped a lot.
Flat Bench: 75%1RM x 3 x 6
Banded Bench: 65%1RM x 4 x 5
Decline DB Bench: 80lb x 4 x 8
High Cable Flyes: 3 x 15
Decline DB Flyes: 2 x 10
Rope Tricep Pressdown: 2 x 8
French Press: 2 x 10
Band Pressdown: Failure
For this first mesocyle I’ve tried to focus primarily on inner and lower chest, bodybuilding-wise.
As always, give this workout a shot! If you have a question shoot me an email ([email protected]), DM me, or /ask!
「LOST IN PARADISE feat. AKLO」
The ending theme to Jujutsu Kaisen. Makes for a great warm-up/cool-down song, in my opinion
Personal Training
This is my pitch for personal training. I know, I know. Many, many folks on social media do this. So what could I possibly offer that separates me from the pack?
First and foremost, I do not have and will not make templates or generic programs. While this concept may sound noice, it can actually prove detrimental. Why? Because these programs are very general, most authors will write programs that address their likes, strengths, weaknesses, etc. So, as an example, let’s say a $100 12-week program is split between chest/triceps, legs, back/biceps, then legs again. The first day has 2 shoulder exercises, front and lateral raises. No direct posterior/rear delt work, not even on back day. This is due to the author considering they themselves have developed enough shoulder musculature to add them in as an afterthought. But, you, the customer, is not a 10+ year bodybuilder with pumpkins for shoulders. This is a huge issue with pre-made programs.
Second, many of these programs are lazy cash-grabs. Some authors will simply sell programs that last 12 weeks, usually, with the same exercises expected for the entirety of the macrocycle. Most gym-goers, including meatheads and enthusiasts, can’t stand monotonous training, let alone green-horns. But because they are shredded, the uninformed newbie is fooled into thinking this program is how this jacked person got to their physique. Some variety is expected just as much as some repetition of the same exercises.
Third, outrageous genuine training pricing. If you have informed yourself, or have been burned by cookie-cutter programs, let us assume you decide to hire an actual trainer virtually, especially during the COVID-19 situation. Many online coaches aren’t certified or lack the proper education. Not all of course. If prompted, will they provide their certification or degree? Sometimes they are champions or long-time veterans but, in many cases, one knows enough to teach oneself but not others. Will they expect someone who, for example, has a BMI over 30 or has zero athletic experience begin at the level where they began? These natural phenoms don’t always know how to coach true neophytes.
If you’ve read this far, thank you. As for my own pitch, I offer genuinely personalized training, customized to fit the equipment you have at your disposal, athletic/fitness experience, and goals. I also will work via whatever apps work best for you in order to better assist, coach, motivate and educate. I will always explain why I have you doing a certain exercise, what muscles its working, how it helps you reach your goals, and what alternatives exist in case that area/machine/weight is ever taken.
So shoot me an email @ [email protected] for more information so we can get started right away! I will provide a customized sample workout before we commit to a program every time. Don’t let seasonal, political and quarantine depression prevent you from achieving the healthiest version of yourself.
Training Blog
Today was week 2, Day 1 of my ‘Rho’ routine that focuses on overall strength and fitness as it incorporates HIIT and periodization training. I would only recommend it to those who are experienced in the gym, especially with 1RM percentages.
Banded Front Squats 45% x 3 x 10
Leg Press: Using a high and wide foot placement, do 6 reps each set while simultaneously increasing weight until you reach a difficult to finish weight. Then, rest for about 60 to 90 seconds (or more if you need it). Repeat the heaviest weight with 8 reps and quickly descend at 8 reps per weight.
Barbell Romanian Deadlift: 4 x 8 (use 25′s to increase ROM; come up about 3/4ths of the way to increase t.u.t. of the hamstrings and glutes)
Dumbbell Bulgarian Split Squats: 4 x 8 followed by a drop set (begin at a comfortable weight then increase by 5 lbs; after the last set, do another descending the weights, e.g. 25, 30, 35, 40, rest, then back-to-back 40-35-30-25 without pause)
Seated Leg Curls: 4 x 10
Weighted Step-ups: 3 x 8
Superset: Banded Crab Walk: 3 x 10 steps/leg plus
Banded Wall sits: 3 x 30 seconds
As always, don’t forget to properly warm up prior to the session and after. I prefer to foam roll (SMR) before and after. If I am feeling especially stiff, I’ll also static and/or actively stretch.
Training,Intensity Mesocycle Day 2, Week 2
Another early as fuck workout (for me).
>Incline DB Press: 70 lb x 2 x 8 reps [3 feeds]
>Hex Press: 50 lb x 4 x 8 to 10 reps
>Pulldown: 2 x 8 reps [2 feeds]
>Close-Grip Cable Row: 4 x 8 to 10 reps [2 feeds]
>Incline Hammer Strength Press: 70 lbs x 4 x 10 reps
>Wide-grip Hammer Strength Press: 90 lb x 3 x 10 reps
>Chin-Ups (parallel grip): 4 x 6 reps
>Straight-Arm Pulldowns: 4 x 10 reps
>Machine Flies: 3 x 10 reps
Cardio for 30 minutes in the evening. I am exhausted from this plus school.
Training: Intensity Mesocycle: Day 1, Week 2
>Squat: 260 x 4 x 7 reps
>Bench: 195 x 4 x 7 reps
>Deadlift: 315 x 4 x 5 reps
