Food for thought

What you eat and how much you eat is the MOST important factor in determining what you want to look like. In the most simple form nutrition is this: if you eat more then your body is burning (metabolizing) everyday you will gain weight/tissue; if you eat less then your body is burning everyday you will lose weight/tissue.

For anyone seriously starting a diet, fitness or bodybuilding regiment I highly suggest using one of the many 'nutrition calculators' online. A simple one is this Nutrition Calculator . These calculators are often only good at telling you by your age/weight/height what it will take to 'maintain' your current weight. To build muscle you need to take in more calories than you are burning because your body needs to have the energy and nutrients available to build new tissue that wasn't previously there. Its like trying to build an addition to your house but you run to of bricks, construction stops. When I run this calculator with my weight (150 LB) it tells me that I need about 2100 calories, 180 grams of protein, 230 grams of carbs and 40 grams of fat. I know from personal experience that this is not enough to satisfy my daily needs. In reality I get around 3000 calories , 250 grams of protein, 320 grams of carbs and about 70 grams of fat. A typical meal break down on a day I go to the gym will look like this:

Wake up - 6am

1st meal - 6:30am
90 carbs, 30 protein, 15 fat

2nd meal - 9:30 am
45 carbs, 35 protein, 12 fat

3rd meal - 12:30 pm
45 carbs, 35 protein, 12 fat

4th meal (pre workout meal) 3:30 pm
45 carbs, 35 protein, 5 fat

Gym - 4:30

5th meal (post workout meal) 6- 6:30pm
45 carbs, 50 protein, 4 fat

6th meal - 9 pm
30 carbs, 30 protein, 10 fat

7th meal - 10:30 pm
20 carbs, 35 protein, 8 fat

Sleep

This works for me but may not work for everyone. My current traning goals dont have me exceed 155 pounds because I dont want to get much 'larger' then I already am. For my height and frame I feel exceeding 155 pounds in total weight would start looking funny, even if it was mainly muscle. If I ate more I could potentially achieve 175 pounds but I have no desire to. That's my personal preference, I just don't want to look like johnny bravo. For clarity, the guy on the right I would consider to wide for his height...you start looking like a cartoon character. The guy on the left is what I shoot for, though i'm slightly thicker.

Joint Recovery and Supplements

This whole week I haven't been to the gym once. Its horribly boring. I recently mentioned I have a knee injury and how I have not been working out my legs because of it. I also recently developed a small injury in my left shoulder. I figured with all these things adding up I should give my body/joints/cartilage some time to heal up. If i'm not back to normal by this Sunday I'll be seeing a specialist. 

Working out (for me at least) started as a way to boost my self-confidence, then became a hobby, then a routine, then a habit and now its a part of how I identify with who I am. Not working out has been weird, I have a literal fear that I will look in the mirror one day and all my development will be gone. Obviously this isn't going to just 'happen'. However, knowing that if I don't properly rest my injuries may worsen or become permanent makes these fears a potential reality. So its worth it in the end.

Your cartilage and joints tear and heal kind of like your muscles do when you work out. They CAN get stronger by training them, but obviously wont if you continue to train while they are injured. In all my time training I had never considered or thought to take supplements for your joints other then fish oil. Fish oil, from off the top of my head just helps to lubricate your joints to prevent some of the wear and tear. After some research online, reading forums/articles and youtube videos I found out I should at least be taking  Glucosamine. Glucosamine helps heal your cartilage.

I bought TriFlex Extra Strength and have been taking 3 pills a day for the past 3 days.I probably wont see improvement for 2 weeks at least. Along with Glucosamine, TriFlex has MSM, Collagen and some herbs.

So all-in-all I take two multivitamins daily (morning/night), two fish oil pills (morning/night), three TriFlex pills (morning/afternoon/night) and 5g's of creatine mono hydrate...which I have only been taking for 2 weeks now.

Curls for the girls

Today is Thursday, I've made a habit of working out my Triceps and Biceps on Thursdays for two reasons. One; I use the majority of my other major muscle groups throughout the week and don't like working two muscle groups on the same day (except today of course) and two; I work out for obvious aesthetic reasons, I've noticed that the day after working a specific muscle group that it will inflate to a larger than normal size and seeing as I go out most Friday nights....well you get the point. I know what you're thinking - 'This guy sounds like an asshole'. Yes, its quite vain. But at least I can fully admit to how and why I do things.

I start my workout with my triceps. I have found I takes about twice the amount of exercises and effort to tax my triceps to fatigue than biceps. Why? Well I don't know the exact reasoning. However, your triceps are approximately 2/3 of your upper arm. Or so says the literature i've read. This could very well be the reason it takes twice the work.

I don't have an exact reasoning to the order I preform triceps exercises, but the order is as follows.
*Current weight, 150 lb. Height 5'7*

1) Flat-Bench Skull Crushers - Super set with Close-Grip Triceps Press
Note: I use an 'EZ Curl Bar'. It is VERY important to keep your elbows in and focus on controlling your momentum  do not 'Swing' the weight by moving your arms forward

10 reps 80 lb total
Immediately switch to Close-Grip
To failure 80 lb
1 min rest
8 reps 80 lb
Immediately switch to Close-Grip
To failure 80 lb
1 min rest
6 reps 80 lb
Immediately switch to Close-Grip
To Failure 80 lb



2) 'Captains Chair' Dips (weighted)
Note: I place a 30-40 lb dumbbell in between my legs for extra resistance

15 reps Body Weight + Dumbbell
1 min rest
10-15 reps BW+D
1 min rest
10 reps BW+D
1 min rest
To failure BW+D
No rest, drop dumbbell
To failure




3) Machine Triceps Extensions 


10 reps 110 lb total
1 min rest
8 reps 125 lb
1 min rest
6 reps 145 lb
No rest, drop set
6 reps 95 lb
No rest, drop set'
6 reps 80 lb



4) Seated Machine Dips

10 reps 190 lb total
1 min rest
8 reps 210 lb
1 min rest
6 reps 210 lb
No rest, drop set
6 reps 170 lb
No rest, drop set
6 reps 150  lb





5) Triceps Push down (straight bar)
Note: The resistance machine I use lists the weight you are using on both sides of the plate...im not sure if the amount listed is the total, or the amount you are lifting is both sides added

10 reps 62.5 lb Resistance Weight (per hand?)
1 min rest
8 reps 67.5 lb
1 min rest
6 reps 72.5 lb
No rest, drop set
6 reps 52.5 lb
No rest, drop set
6 reps 42.5 lb







6) Triceps Push down (with rope)
10 reps 42.5 lb Resistance Weight (per hand?)
1 min rest
8 reps 42.5 lb
1 min rest
6 reps 42.5 lb





My last triceps exercise is a super set. I use an other type of Seated Triceps Dip Machine and then immediately preform a set of 'Triangle Push-Ups'. Triangle Push-Ups are very similar to a standard push-up except you place your hands together in the shape of a triangle so that your triceps do more of the work than your chest.



7) Seated (assisted) Triceps Dip

10 reps 180 lb total
Immediately switch to Triangle Push Ups
To failure
1 min rest
10 reps 180 lb
Immediately switch to Triangle Push Ups
To failure
1 min rest
10 reps 180 lb
Immediately switch to Triangle Push Ups
To failure

That finishes off my triceps routine. I then start working out my biceps. Thursday is my longest and most horrifically exhausting day by far.

I see a lot of people using momentum and bringing their arms out in front of them or just using horrible form in general while curling. I guess bicep curls are a big ego exercise. I want to give them advice... but you always end up looking like an ass for some reason to the person and other people. In reality, I embrace people correcting my form or technique it only betters your results. Seriously, keep your arms at your sides, your back straight and DO NOT use your momentum to swing the weight up...its ok the cheat on maybe your last rep but don't make a habit of it through your entire workout. You're going to end up hurting yourself and cheating yourself out of real results for the sake of your own ego.

Also, I must reiterate that everything I write about is personal opinion and preference  There is no RIGHT way to workout, but there are 100's of wrong ways.

1) Standing 'straight back' Bicep curls
Note: I use an EZ curl bar. 

10 reps 80 lb total
1 min rest
8 reps 80 lb
1 min rest
6 reps 80 lb
No rest, drop set
6 reps 50 lb



2) Bicep circuit set
My next bicep exercise is actually 3 different bicep exercises in one set and kind of confusing to explain, so bare with me. Its good for defining and rounding out your arms, where as the ez curls are good for mass. What I do is grab a single dumbbell which you can curl very comfortably (for me 25lb). I preform 7 reps (or at least try to) for each type of curl, alternating arms then alternating the curl type. So, if i start with Cross Body Hammer Curls I preform 7 reps then switch arms and repeat the exercise, I then switch arms and do 7 reps of normal Hammer curls - switch arms, then 7 reps of standard Bicep Dumbbell Curls and switch arms. After 1 set I rest for a minute, and alternate the exercise I started with, first exercise is now last...last is now first. This way my bicep can be fully taxed by each type of curl. I preform only 3 sets of this.

Cross Body Hammer Curls               Standard  Dumbbell Curls                         Hammer Curls

*The guy in the middle picture looks really unhappy


3) Seated Machine Preacher Curl
Note: I don't have a defined amount of sets for this exercise, I do as many sets as im comfortable with that day. It usually ranges somewhere in between 4-6 sets. Also, the machine I use is plate loaded. Not a resistance machine. 

Example*

10 reps 70 lb total
1 min rest
10 reps 70 lb
1 min rest
8 reps 70 lb
1 min rest
6 reps 70 lb
No rest, drop set
6 reps 45 lb








4) Close Grip Pull Ups
I finish off my bicep workout with Close Grip Pull Ups and usually only do 3 sets.

8 reps Body Weight
1 min rest
6 reps
1 min rest
4 reps






This whole routine can be done in 1.5 hours if I don't have to wait on machines and weights. I've been contemplating changing my routine. I'm not too sure if I am over training, but that is a topic for an other post which i'll talk about later.

Everybody's favourite, Chest day.

Ahh Mondays!

Monday's used to be the day I would work out legs, unfortunately a previous injury to my lower back has led to an injury in my right knee due to my hip alignment being off balance from the back injury. So, I've been taking a break from working out my legs in an attempt to heal up, I really should get an x-ray or MRI done to be sure nothing too serious has happened. Anyways, your legs are the largest muscle on your body and therefore will produce the most Testosterone and HGH (human growth hormone). It is important (in my opinion at least), to work out your legs using heavy weight and compound exercises like squats to maximize the release and benefit of Testosterone and HGH. This WAS what I was doing and I plan on continuing to workout my legs on Mondays but until they are fully healed Monday is my new chest day.

When working out my chest, I place an emphasis on working out the upper chest and defining the middle of my chest. That's just my personal preference though. In previous years, I preformed a lot more flat press and push up type exercises, so the bulk of chest was worked extensively.

My full chest routine and weight are as follows:
NOTE: I am 5'7 and approx 150 lb

I always start with as many free-weight dumbbell exercises as possible, they are the best way to build muscle. Be sure to keep your arms in line with your chest and do not allow your shoulder to dip too far back when lowering the weight for the next repetition.

1) Incline dumbbell chest press                2) Flat dumbbell chest press

10 reps, 75 lb per hand                               10 reps, 70 lb per hand                          
1 min rest                                                    1 min rest
8 reps, 80 lb                                                8 reps, 75 lb
1 min rest                                                    1 min rest
6 reps, 90 lb                                                6 reps, 80 lb
No rest, drop set
6 reps, 55 lb
No rest, drop set
6 reps, 45 lb


3) Incline seated dumbbell flys 
NOTE: Form is key to this exercise, concentrate on using chest to bring your arms together, not the other way around

10 reps, 40 lb per hand
1 min rest
8 reps, 45 lb
1 min rest
6 reps, 45 lb
No rest, drop set
6 reps, 30 lb


At this point I switch to 'hammer-press' machines and resistance cables. Hammer-press machines are plate loaded machines which you can only push in one defined direction. I dont feel like they are as effective as dumbbells for building muscle. However, if you preform the motion properly and squeeze/contract at the end of the repetition they are still effective.

4) Incline Hammer Chest Press

10 reps, 140 lb total
1 min rest
8 reps, 160 lb
1 min rest
6 reps, 190 lb
No rest, drop set
6 reps, 140 lb
No rest, drop set
6 reps, 90 lb


5) Decline Hammer Chest Press

10 reps, 140 lb total
1 min rest
8 reps, 190 lb
1 min rest
6 reps, 190 lb
No rest, drop set
6 reps, 140 lb
No rest, drop set
6 reps, 90 lb

After dumbbells and Hammer-Press, I start using cables. Although cables are not as great for building huge amounts of muscle mass as dumbbells, they are great for defining and creating striations in the area you're working.

6) Standing cable flys

NOTE: Remember to squeeze at the end of the rep

15 reps, 25 lb per hand
1 min rest
15 reps, 25 lb
1 min rest
10 reps, 30 lb
No rest, drop set
10 reps, 25 lb


7) 'Peck-Deck' Seated flys
10 reps, 135 lb total
1 min rest
10 reps, 135 total
1 min rest
10 reps, 135 total

My last chest exercise is basically 2 exercises back to back. I use the seated-cable fly machine, preform a set and then immediately preform standard push ups until failure. I then immediately do an other set of cable-flys and continue with push ups until 3-4 sets have been completed.

8) Fly/Push-up combo

10 reps, 50 lb total
No rest
10 push ups
No rest
10 reps, 45 lb
No rest
10 push ups
No rest
10 reps, 40 lb
No rest
10 push ups

This whole routine takes me approximately 1.5 hours. I have plans to start including dumbbell pullovers but am curious if it is going to expand my rib cage too far and lead to a less ascetically pleasing build. Chest exercises really tax the shoulders and somewhat the triceps so I never preform those types of exercises the day after a chest workout. That pretty much leaves me with working my back on tuesdays.

Why do some fail, and some persevere?

The first and most important factor in doing anything in life is actually having or finding the motivation to do it. It's far too easy to make up excuses, good or bad. Sometimes, I even find myself dreading going to the gym  or even preparing one of my 6 (sometimes 7) meals for the day. I know that if I don't I'll be worse off for it. I'm fortunate enough to have a training partner, we push each other and force each other to go to the gym or to get that one last repetition in. Not everyone is fortunate enough to have this and have to be their own motivator, they find the motivation in being accountable to only themselves. Regardless of your own personal circumstance, there are very few exceptions or excuses that are acceptable to not accomplish your goals.

So, there's only really one question you should ask yourself. How bad do you want it?