So big news is coming. I'm so excited to for what is to come on the blog. I'm working on getting people to interview for the blog so I'm sorry if I'm slacking a bit. I cannot wait for the big announcement. If you know me, you'll know that this next announcement is huge.
I trained shoulders today and doubled up on cardio. I'm completely exhausted. Tomorrow is back and I'm upping my weights. Gonna start tracking my workouts again.
Everyone meet @yazizan. He has a special condition called Marble Bone that causes his bones to be larger than an average persons bones, which in return makes them more susceptible to breaking.
His journey started with him breaking bones which ultimately cause him to gain weight and become obese. Over time he started to workout and eat healthier as it became a passion for him to be in the gym.
Here is his favorite workouts and how he utilizes them
"My favourite muscle to train is abs and deltoid. What I do to kill my abs is honestly never sticking to the same routine. I change my workout every 2 weeks. Most of them consist of hanging leg raises.
My deltoid honestly I work on it for two hours, working all parts of it. Flies, shoulder press, And I do bent over dumbbells for the rear delts Or pec deck with either cable or machine. Then I finish off with upright rows for the traps"
People always ask me how I live a "normal" life and train on a constant basis. Well it depends on what your definition of normal is? See my life is far from normal, I have literally pulled away from some of my closest friends to focus on my fitness goals. Yes, I stay in contact with them, but I'm not constantly out like I was before. That's the one thing people don't see is the sacrifices you make. I'm constantly sore, and not just like sore to where it aches, I'm so sore sometimes I don't know if I'll be able to tie my own shoes. Besides being sore, because I'm in a caloric deficit right now, I'm ALWAYS hungry. I actually have to add a bit more calories this week because I'm too tired to work. How about the fact that I'm 22 and sleep at 10 pm? Now please don't think I'm complaining, I chose this I know, but I'm sick and tired of people thinking that it is so easy. I'm trying to lose somewhere between 15-20 lbs in the next 4 months and honestly that should be easy but I'm not sure I have the will power to focus like I once did. I'm going to try my best but I'm not sure I can.
I'm going to start next week because I'm making some meal changes and I'll be able to track better but honestly idk how this will go. Wish me luck, and welcome to a sliver of my life.
Today's workout:
Legs
Walking lunges
Leg press
Leg extension
Step ups
Hip thrusts
Cardio will come tonight and is possibly going to be a tabata circuit.
I am still looking for a few more athletes to interview, please let me know if you know anyone.
Honestly I think Saturday's are some of my favorite workout days. I do a full body circuit for an hour. It's amazing, peaks my heart rate, and helps me feel the burn. I like this because I get to target each body part for one last day of training and I typically will try to get more focus to my muscles as I train each workout for a min. I'll do a workout for a min, switch to the next workout which typically is something that gets my heart rate peaked, and then I repeat as I move to the next workout. By the time I'm done with two rounds of the circuit room, I'm already feeling dead.
Then comes cardio, for cardio I have started a spin cycling class and let me tell you, I LOVE it. If is so fun, faced paced, and an ass kicking workout. I feel so amazing and sore after my new Saturday workouts. It truly is KILLER.
I haven't missed a day and I don't plan on too, but I'm looking for athletes to interview. Please message me or comment if you or someone you know is interested
Today was a leg day:
Squats
Dead lift
Hamstring curls
Bulgarian squats
Hip abductors
Hip adductors
Cardio:
High intensity tabata circuit
This is going to be the hardest day to keep away from food! And honestly it will be a challenge for me. I'm going to try my best. I pushed myself a little extra in the gym today and on cardio so I could accommodate to eating a little more. I'm going to use my food as fuel tomorrow because I'm training legs and I'm going to destroy it!
Today was a FULL back day which should be easier for me but really it isn't. I did a tabata circuit on the elliptical to keep burning calories all day
Happy thanks giving everyone!
Since I haven't found another athlete to interview just yet, I'm going to give my favorite muscle group to work and my favorite workouts for that.
It's not a surprise that my favorite muscle to train would be glutes. I LOVE leg day. Like really I do. I love pushing myself to the absolute limit to where I am not sure if I am going to be able to walk. Of course my all time favorite work out would be squats. I love that there are different variations of the squat to target separate muscle groups. One thing I do is, I'll pick a weight that i can comfortably hit more reps with, I'll do 105 lbs in a regular squat stance hit 10 reps, then bring my feet in and have a close leg stance for 10 reps, and then go to a sumo stance for 10 reps.
One thing that has really worked for me is supersets. I always super with a goblet squat or box jumps.
My second favorite workout is a walking barbell lunge. I always go heavy and try to hit 10-12 reps per leg.
Ok y'all, let's try and take this blog to another level. I know I've mostly been shifting away from the set up of the old blog. I want this to be something more motivating and inspirational. I will gladly gift workout tips to anyone who asks, but form now on I'm going to be changing it up. I did it, I "interviewed" someone. And no I didn't sit there and ask questions, but I did ask what this athletes favorite training day/routine is and here is what I got.
"To build my biceps I attack it using 3 different exercises all with different hand positioning.
To hit the main biceps I do regular curls (palms facing up) this could be with hammer, dumbbells or cables etc.
To hit the Brachialis I do hammer grips and hammer curls with dumbbells. I like to use this exercise for a chance to heavy weight and low reps, whereas I do strict form higher reps lighter weights on my other bicep exercises.
The final is palms facing down grip, this hits the forearms well, and using reverse grip curls. To make this more challenging and effect grip your thumb over the bar. I usually finish with this exercise.
A typical bicep routine looks like this; 1) Work up in sets of 10 on Bicep Barbell Curls 2) 3x6-8 DB Hammer Curls 3) 2x20 Reverse Curls. For beginner even just bicep curls is enough to stimulate growth and I also believe a lot of my bicep growth is from weighted chin-ups where I did 5x5 weighted chin-ups for 3 times a week for a month which added great mass to my biceps and lats.
@JezzaMuscle on Twitter please follow me and get in contact about anything fitness related and I will be glad to answer!
If you are reading this and from UK, head over to referme.to/edffa7o for FREE 25% OFF voucher to use at bulk powders UK!
Jezza Muscle, twitter.com/JezzaMuscle, facebook.com/JezzaMuscle/ "
I'm literally dead! Like my whole body aches! But I know it's the good kind of aches and pains the ones that push your body for growth. Now I've been approached on doing some fitness based interviews on people for the blog. I don't wanna do anything that you don't wanna read, so I'm going to take suggestions on whether or not you want to read that and if so, who would you like me to reach out to?
I think that could be a good directions for my blog and I'm willing to try it out. Tonight I'll find a few athletes that will be willing to participate and I'll post about them.
Today's workout:
Walking barbell lunges 4 sets 12 reps per leg
Step ups 4 sets 10 reps per leg: super with leg extensions 4 sets 15 reps
Leg press 4 sets 12 reps superset with hip thrusts 4 sets 15 reps
I don't know how many gyms have one, but mine does and I used it today officially for the first time. I actually used the circuit room! It's amazing! I trained a muscle group for a min, took a 39 second break, and then did an exercise that got my heart rate peaked. To top it all off I finished off with an hour spin cycle class. It felt amazing! One of the most tiring workouts ever.
Now I'm going to ask a question, would you all be interested in me interviewing certain athletes to see what they like to do? How they train.
My body has been so damn sore lately that I've been taking baths with epsom salt to help me recover. If I didn't have my bcaa's, I would probably be dead. I love this though. I feel like I broke through my plateau and I'm FINALLY making progress again. It's been a week officially that I have been eating clean and training on this program and I feel lighter already. It is probably the best feeling in the world knowing my hard work is paying off again.
Today's workouts:
Squat
Hack squat
Sumo deadlift
Sumo squat with plate:
Laying leg curls
Hip abductor
Cardio: elliptical 40 mins
Today I KILLED my back. It's so funny to me that I KNOW all of these workouts, but I don't ever do them. And now that I am, my body hurts! It's not like a bad pain, it's a good growth pain. I love feeling like this. I love feeling my body changing once again. In the next 7 weeks I'm going to transform this body of mine.
Some of he workouts I did today that I haven't done in a while or at all today were:
Chin-ups:
7 sets 10 reps
V bar pull down:
3 sets 12 reps
It was a hack focused day, but I threw in some barbell curls and dumbbell curls just to feel the burn.
I'm honestly so lucky I decided to try an online coach.
I'm sore! Like very very sore. I haven't felt like this in a few months, but I love it. I feel so good physically. And eating clean has been giving me way more energy. I honestly didn't think it would be possible to feel changes in the first few days, but I do. I haven't really been focusing on myself as much as I had been a few months ago, but it's me time again. I want to get to my goals and I'm slowly making progress toward that! THANK YOU RYAN SPITERI!
Today I trained an ALL shoulder workout. I'm fully recovered and I'm ready to kill it!
I've learned something in the two days I've been using this new training program, it is good to mix it up. And I know I've touched on this the past few posts, and I don't wanna get repetitive, but hear me out. For the past 8-9 months I've been training consistently, same workouts on the same days, with the same number of sets/reps. Now that I've switched up, I'm incorporating different muscles with different ones, I feel my body changing already. It feels like I have just started working out all over again. Im going to be checking in with my coach on a weekly basis with pictures. Hopefully I see changes !
So I started my new workout plan and meal guide today. This is a big chunk of my workout, but not all. I'm sorry it's not my workout I can't post it all. Honestly just waking up today knowing I'm switching my workout up, felt so good. I feel so refreshed and I know my body was SHOCKED when I went in there and burnt out quads. I'm just really excited to be taking a step closer to where I wanna be. It's time to get to the place I want to be at. It's all about being consistent in the gym and kitchen, but that doesn't necessarily mean that all your work outs have to be the same. Switch it up, add weight, use resistant bands, train different body parts at different times of the week. Do something that is out of routine. You'll see results.
Walking lunges:
40 lbs 12 reps per leg
Repeat 4 X's
Leg press:
100 lbs plus starting resistance 15 reps
Repeat 4 X's
Seated leg extension: super with smith machine Step ups
Leg extension: 55 lbs 12 reps
Step ups:45 lbs 5 reps per leg
Repeat 4 X's
Hip thrust:
50 lbs 12 reps
Repeat 4 X's
Donkey kicks:
40 lbs 12 reps per leg
Repeat 3 X's
Evening workout:
Cardio: 40 mins
Abs:
This weekend I'm gonna eat a little extra carbs as I know next week I'm going to cut back on a lot. The first few days will be hard for me and when I get into work Monday morning, I'm going to clear out my snack drawer except for the nuts, protein powder, and seeds. I'm really going to try and focus because I know this diet and training plan can and will help me to to the next level of my journey. Now, because I had a plan drawn up for me, I cannot post every single workout, but I will be blogging in more detail. I'm going to take you on this journey with me. I'm excited! Please let me know if there are any questions about anything. I would love to help!
Today's workout:
Squats:
10 sets 10 reps
Maxed out at 125 for 10 reps
Hack squats:
105 lbs 10 reps
155 lbs 10 reps
4 sets
Leg extensions:
50 lbs 10 reps
5 sets
Leg press superset calf raises:
130 lbs 10 reps press
20 reps calf raises
5 sets
Cardio:
Cycling class 1 hour
So Monday is the day to start this taking things serious for 8 weeks thing. I'm kinda excited and nervous at the same time. I'm embarking on this journey RIGHT before the holidays, but I will need to pull my will power out and get focused. I've been easing into it this first week and I can not wait till I take it head on. Time to get back to the old me.
Today's workout:
Lat push down:
60 lbs 12 reps
Barbell Military press:
20 lbs 10 in front of face 10 reps behind head alternating
Repeat 4 X's
Cable curls:
60 lbs 10 reps
V-bar pulldown:
45 lbs 20 reps
Repeat 4 X's
Diverging row:
50 lbs 12 reps
Diverging lat pull down :
50 lbs 12 reps
Hammer curls:
2 X's 12.5 lbs 10 reps per arm
Repeat 3 X's
Cardio:
Elliptical 40 mins
Burned my tris out today. Monday I'm starting the new workout plan and I'll have my workouts switched around. I'm actually really excited because it's going to be different. AND I'm going to be training parts of my body that I normally would not focus on. Let's hope it goes well. I'll post day one photos and weekly I'll post an update.
Change is coming.
Today's workout:
Pec fly machine:
40 lbs 20 reps
Over head tricep extension:
25 lbs 15 reps
Repeat 4 X's
Flat bench press machine:
40 lbs 20 reps
50 lbs 20 reps (3 sets)
Tricep push down:
70 lbs 12 reps
Repeat 4 X's
Overhead cable extension:
30 lbs 25 reps
Repeat 4 X's
Cardio:
Treadmill 40 mins
I woke up late this morning so I have to split my workout into two. I usually just hit cardio and abs in the evening, but today I'll be training some more legs.
Today's workout:
Squats:
65 lbs 20 reps
85 lbs 15 reps
95 lbs 12 reps
115 lbs 10 reps
Superset step ups:
20 lbs barbell 10 reps per leg
Cable pull through:
60 lbs 15 reps
Repeat 4 X's
Cable squats:
60 lbs 12 reps
Repeat 4 X's
Evening workout:
Leg press
Leg extensions
Hyper extension
Goblet squat
Cardio:
Treadmill 40 mins steep incline
I've been so focused on my new diet and training plan that I've been getting too preoccupied with my blog, I'm sorry. I tried to enable commenting again, but I don't think I did it right. Please message me on twitter for any questions and anything. Sorry for being so formal and lame today, but I've got a busy day. Train hard!
Today's workout:
Lat pulldown:
70 lbs 12 reps
Standing shoulder press:
2 X's 10 lbs 15 reps
Repeat 4 X's
Lat pushdown:
65 lbs 15 reps
Barbell curl:
30 lbs burnout
Repeat 4 X's
Cable curls:
40 lbs 15 reps
T-bar row:
70 lbs 12 reps
Repeat 4 X's
Push-ups:
2 sets 10 reps
Cardio:
Stairs 10 mins
Treadmill 32 mins
So I'm going to be starting a transformation challenge right before Thanks Giving. Well, wish me luck cause lord knows I'll fail. But all joking aside, I'm going to try my best to focus and not do too bad. I hope this is the push I really need to do better. I've kinda been wanting to stop because I've stopped seeing results and it's difficult when that happens because I am really wanting to watch my body change and look better but I'm stuck. It happens to everyone, I know, but it is discouraging. I've been working my ass off for two years now and I still get discouraged at times, but that best way around it is to push through it. I still get up and train. I'm still focused on my workouts as I was before. I'm not quitting. I'm doing this for me, and that's the only way to do it!
Today's workout:
Seated chest press machine:
35 lbs 25 reps
Pec fly machine:
40 lbs 25 reps
Repeat 4 X's
Overhead tricep extension:
40 lbs 25 reps
Repeat 4 X's
Tricep cable extension:
60 lbs 15 reps
Repeat 4 X's
Flat bench press:
2 X's 15 lb dumbbells 15 reps
Skull crushers:
20 lbs 25 reps
Repeat 4 X's
Cardio: elliptical 32 mins
So I decided to hoping an 8-week transformation challenge. Now, I will still be posting on the blog, but I will be tracking my progress also. I'm excited. I feel like this is exactly what I need to get to where I truly want to be. Time to get it!
Today's workout:
Squats:
50 lbs 20 reps
Box jumps:
20 reps
Bulgarian squats:
50 lbs 10 reps per leg
Squat jacks:
20 reps
Repeat 4 rounds
Squats:
105 lbs 10 slow reps
Repeat 5 X's
Abductor machine:
60 lbs 25 reps
Repeat 4 X's
Adductor machine:
60 lbs 25 reps
Repeat 5 X's
Cardio:
Elliptical 30 mins
Stairs 20 mins
Sometimes you have to take the pain and turn it into a gain. I'm a firm believer in using my emotions as fuel for the gym. Life can get tough and sometimes that's a reason why someone stops pushing themselves in the gym, but that's the best time to fuel your workouts. Take your pain, frustration, and hurt and throw it into your workout. It will make even the worst situations more bearable.
Today's workout:
Concentration curls:
12.5 lbs 6-8 reps per arm
Barbell curls:
20 lbs 25 reps
Repeat 5 X's
Lat pull down:
60 lbs 12 reps
Cable rows:
40 lbs 20 reps (3sets)
50 lbs 16 reps (2sets)
Lat push down:
65 lbs 15 reps
Ez bar curls:
40 lbs 6-8 reps
Repeat 4 X's
Cardio: elliptical 10 mins
Treadmill 25 mins
With mixing in both light and heavy weight into my workouts, I feel my muscles feel tighter per workout. I'm not sure how well this theory works but I do feel a difference so far. Now this may because it's something new to me, but I have another 4 weeks to feel this out. Change is not a bad thing. Learn to embrace change within your workout and progress will show.
Cable cross over:
40 lbs 15 reps
Dumbbell over head extension:
20 lbs 20 reps
Repeat 4 X's
Reverse curls:
30 lbs 25 reps
Tricep cable pushdown:
50 lbs 15 reps
Repeat 5 X's
Tricep dips:
12 reps
Repeat 4 X's
Cardio: treadmill steep incline 35 mins
Continuing forward with testing that theory. Today I used lighter weight then I usually would on squats. Let me tell you, my legs are still burning. I'm gonna go back tonight and try and do some more toning work to just try and shed fat. Maybe this does work. Let's see.
Today's workout:
Walking barbell lunges:
40 lbs 10 reps per leg
Barbell squats:
40 lbs 12 reps
Repeat 4 X's
Smith machine squats:
105 lbs 10 reps
Deadlift:
80 lbs 10 reps
Repeat 5 X's
Barbell hip thrust:
50 lbs 15 reps repeat 5 X's
Cardio:
Elliptical 30 mins
So I read somewhere that the burn fat the best way you need to mix in heavy weights low reps and lighter weights high reps, so I'm giving it a shot. I'm going to try and test every theory to see what I find out in my own journey as what I like the best for training. I'm willing to take recommendations and will even be opening up my comments section for recommendations ONLY. I will delete any comment that is not a theory people want to test.
Today's workout:
Cable curls:
30 lbs 20 reps
Lat pulldown:
40 lbs 20 reps
Repeat 5 X's
T bar row:
65 lbs 15 reps
Barbell curls:
40 lbs 10 reps
Repeat 4 X's
Hammer curls:
2 X's 12.5 lbs 12 reps per arm
Standing dumbbell shoulder press:
2 X's 12.5 lbs 10 reps
Repeat 4 X's
Cardio:
Treadmill steep elevations 35 mins
