Who Are You Trying To Be?

People tend to be their own worst critics. Constantly analyzing each and every blemish, stretch mark, roll and wrinkle. All while searching for some sort of prevention, and why?! 

...No seriously, why?!?!

What causes us to beat ourselves up so badly? To the point that most women, and honestly; some men, are unable to feel even the slightest bit comfortable with themselves without the aid of cosmetics.

"Man, you wear make up!?!?"

 Not me personally, but I know a lot of guys that do. Even though they would never admit to it, they're only fooling themselves.

"So what are you getting at? Who are you trying to be here?"

Myself. For the first time in my life I'm just going to be myself and I couldn’t be more proud to admit it. Now all I need to do is find out who I am and what I truly enjoy doing...

Well starting at the basics; currently I stand tall at the age of 24. I know... Just a kid, (and I use the term loosely) a kid who has heavily relied on his witty sense of humor, and dimpled smile to bluff his way through his entire life.

I'm often envied by some due to materialistic possessions. Misunderstood by most due to the personality I used to display upon meeting new people, simply because of my constant desire for acceptance!  

"That's deep man. How do you not know yourself at 24 though?"

To be honest; I don’t know how to answer that. I have yet to figure myself out and with all the constant curve balls that life throws your way I'm not sure if I ever will know the answer to that question. One thing I do know is that I am not the only one struggling to find their identity and I want to do everything I can to help others in my position.

In all reality it should be simple; Do what you like to do

I don't know why everyone likes to complicate everything but I'm a huge fan of simplicity so just like that I have a new challenge for September;

DO WHAT YOU LIKE TO DO!

Even if it's just for an hour, once a week, (as long as its healthy and not harmful to others!) find time to do those activities you may have given up for more time in your adult life - you'll be amazed at how much happier it makes you!

Because in the words of my good friend Rhianna;

"Life's too short to be running around miserable and people gonna talk whether you doing bad or good"

THE PERFECT PUSH UP

Probably one the most troublesome muscle groups for people is the chest. Everyone wants to know some modern new way to "explode" their chest yet they seem to neglect one of the most beneficial exercises - push ups!

"I don't know why but push ups never seem to work for me!"

That's probably due to poor form.

"My form is flawless!!"

Well then why are your results taking so long? You cannot negotiate success my friends! If you are not seeing results something’s wrong!

I know, I know I just gave you another thing to worry about so before the "I Have a Crummy Physique" pandemic arises let me offer you my solution;
...Drum roll please!

THE PERFECT PUSH UP

Starting Position:
Place your hands on the ground under your shoulders
A-line your hands so that there is an invisible line connecting your thumbs
Take a balancing ball and prop your toes onto the top on the ball

End Position:
Lower body until chin is approx. 4-3 inches from the ground
Using the force from your palms push your body into starting the position stopping prior to locking your elbows

By adding my perfect push up to the end of your chest routine I promise you won’t just feel the results you’ll actually SEE the results!

Now go enjoy your weekend!

In the words of my good friend in ‘Salt-N-Pepa’;

“Ah, push it!”

What Do I Focus On?

It seems like we are all at a pivotal moment in our livelihoods and as much as I have preached about in the past; it's important focus on your personal goals in order to achieve success. The ONLY way that will happen is through focus and dedication!

"I always here you gym rats telling people to 'focus' on things but what is that I need to focus on?!?"

Oooooh!  Look at you thinking outside the box, I like your style!!

The answers simple; 

All you have to focus on is positivity! 

It's been one hell of a distracting year with the earthquakes in Japan, the terrorist attacks in Norway, the riots in England and I can't forget about The Royal Wedding! That's not even including what you are going through in your personal life! 

With all the negativity surrounding us it's hard to focus on something positive without thinking; "what's the point?!"

My challenge to you for the rest of the summer is to stop polluting your minds with negative head lines, especially if you are at a time of hardship in your life! Let the rest of the world worry about finding Casey Anthony, or what killed Amy Winehouse. You won't sleep any better knowing anyways!

The Bible reads;

"Each man should give what he has decided in his heart to give, not reluctantly or under compulsion, for God loves a cheerful giver" - 2 Corinthians 9:7

Regardless of your personal beliefs; if you are trying to better yourself - as most of us should - try focusing on the safety and happiness of others for a bit and see what lady luck throws your way. In theory what that means is; by giving your energy and focusing on the goodness of others, good things should fall into place for you! 

Go ahead, Call My Bluff!

What else do you have to lose? 

So in the words of my good friend Bert McCracken;

"You're never gonna find it if you're looking for it won't come your way"

Workout Log: Day Ten (last day)

Friday August 12, 2011 - HAMSTRINGS/ TRIS

PRE-WORKOUT MEAL
Shake: Isoflex (two scoops) w/ 5g of added glutamine 
One Cup of blueberries and 4 strawberries

HAMSTRINGS
Laying Leg Curls - 4 Sets
80lbs x 10/ 90lbs x 10/ 100lbs x 10/ 110lbs x 8
Standing Leg Curl Machine - 4 Sets
50lbs x 10/ 60lbs x 10/ 70lbs x 10/ 80lbs x 8
Stiff Legged Deadlift - 4 Sets
135lbs x 10/ 135lbs x 10/ 155lbs x 10/ 185lbs x 8
Seated Leg Curls Superset (+) W/ Ball Kickouts - 4 Sets
135lbs x 12 +10/ 150lbs x 10 + 10/ 165lbs x 8 + 10/ 180lbs x 7 + 10

TRIS
Close Grip Machine Press - 4 Sets
150lbs x 10/ 150lbs x 10/ 165lbs x 10/ 180lbs x 8
Weighed Dips - 4 Sets 
90lbs x 10/ 90lbs x 10/ 180lbs x 10/ 180lbs x 4 + 90lbs x 6
Kickbacks - 4 Sets
15lbs x 15/ 20lbs x 12/ 25lbs x 10/ 30lbs x 10
Overhead Cable Extensions - 4 Sets
80lbs x 15/ 100lbs x 12/ 120lbs x 12/ 140lbs x 8
Straight Bar Cable Push Downs - 4 Sets
100lbs x 10/ 120lbs x 10/ 140lbs x 10/ 180lbs x 7

ABS
Hanging Leg Raises - 4 Sets
10/ 10/ 10/ 10 

POST WORKOUT MEAL
2 Scoops Peanut Butter Isoflex Whey Protein w/ 5g of added glutamine
Handful of Unsalted Dry Almonds

So that my friends is my ten day slipt. Try it out and see how you like it and let me know of you have any other routines that you want me to try! 

Now in the words of my good friends in the band Semisonic;

"Closing time, you don't have to go home but you can't stay here" 

Workout Log: Day Ten - Shoulders

Thursday, August 11, 2011 - SHOULDERS

PRE-WORKOUT MEAL
One tin of tuna
Handful of blueberries

SHOULDERS

Dumbbell Presses - 4 sets
60lbs x 10/ 70lbs x 6/ 70lbs x 6/ 80lbs x 4
Fly Aways - 2 Sets
Done as Follows: 
10lbs x 12
12.lbs x 12
15lbs x 12 
12.5lbs x 12
10lbs x 12
PS. That's one set
Upright Row W/ EZ Curl Bar - 4 Sets
70lbs x 10/ 80lbs x 10/ 90lbs x 10/ 100lbs x 9/ 110lbs x 7
Front Cable Raises - 4 Sets
10lbs x 12/ 15lbs x 10/ 15lbs x 10/ 20lbs x 6
Snatches - 3 Sets
65lbs x 5/ 65lbs x 5/ 65lbs x 5

POST WORKOUT MEAL
Chicken Stir-fry 

So in the words of my good friend that have chosen to remain nameless;

"Head and SHOULDERS, knees and toes" 

Workout Log: Day Eight - Quads

Wednesday, August 10, 2011 - QUADS 


PRE-WORKOUT MEAL
Shake: Isoflex (two scoops) w/ 5g of added glutamine 
One Cup of blueberries and 4 strawberries


Light Leg Extension - 4 Sets
60lbs x 15/ 60lbs x 15/ 60lbs x 12/ 60lbs x 10
Leg Press - 4 Sets + 1 
450lbs x 10/ 540lbs x 10/ 630lbs x 10/ 720lbs x 8
PLUS; 810lbs x 5 (spot on last rep) NEW PERSONAL BEST!!!!!!!!
Front Squats - 2 Sets 
95lbs x 10/ 95lbs x 8
Squats - 3 Sets
185lbs x 10/ 205lbs x 7/ 225lbs x 5
Barbell Stationary Lunges - 3 Sets
95lbs x 10/ 95lbs x 8/ 95lbs x 8
Heavy Leg Extension - 4 Sets
195lbs x 10/ 210lbs x 7/ 225lbs x 6


Total time: 45 minutes 


ABS
Hanging Leg Raises - 5 Sets
10/ 10/ 10/ 10/ 10


Cable Rope Crunch - 4 Sets
70lbs x 15/ 70lbs x 15/ 70lbs x 15/ 70lbs x 15 


POST WORKOUT MEAL
2 Scoops Peanut Butter Isoflex Whey Protein w/ 5g of added glutamine
Handful of Unsalted Dry Almonds


Now that I'm gonna be walking funny for a week in the words of my good friends at Nike; 


"Just Do It!"

Workout Log; Day Seven - Back and Triceps

Tuesday August 9, 2011 - Back/ Tri's 

Today was a day that just seemed to drag. Looking up at the clock, noticing the time; 11:54pm. Then what seemed like an hour goes by - check the clock again; 11:54pm... What the crap?!?!?! 

By the time gym time actually rolled around I was drained and can honestly admit that i didnt want to go but reluctantly I went and started my workout. 

I don't know what it is about lifting weights but wouldn't you know it? I felt AWESOME as soon as I finished my first set! So I set the beast mode switch to extra 'extra beasty' and logged another sweaty night!

PREWORKOUT 
Shake: Isoflex (two scoops) w/ 5g of added glutamine 
One Cup of blueberries and 4 strawberries

BACK
Deadlifts - 4 Sets
135lbs x 10/ 185lbs x 10/ 225lbs x 8/ 245lbs x 5
T-Bar Row - 3 Sets
90lbs x 10/ 135lbs x 6/ 90lbs x repout
Barbell Rows - 3 Sets 
135lbs x 10/ 185lbs x 10/ 205lbs x 6 
One Arm Cable Lat Pulldowns - 4 Sets
60lbs x 10/ 60lbs x 10/ 75lbs x 10/ 90lbs x 5
High Cabled Rope Pulldowns SS Chin Ups - 5 Sets
30lbs x 15 + 6/ 30lbs x 15 + 5/ 30lbs x 15 + 5/ 30lbs x 15 + 4

Total Time: 40mins 

TRIs 
V-Bar Push Downs (cable) - 4 Sets
100lbs x 12/ 120lbs x 12/ 140lbs x 10/ 160lbs x 8
EZ Bar Skull Crushers - 4 Sets
40lbs x 12/ 50lbs x 12/ 70lbs x 6/ 40lbs x repout
Close Grip Machine Press - 4 Sets
135lbs x 10/ 135lbs x 12/ 150lbs x 9/ 165lbs x 8

Total Time: 15 mins 

ABS
Crunches 40
Bike Kick 40
Leg Throw Downs 20
Leg Ups 20
Toe Touches 40
Side Crunches 40

POST WORKOUT 
Shake: Isoflex (two scoops) w/ 5g of added glutamine 
Hand full of organic almonds 

So in the words of my good friend Porky Pig;

"Th-th-th-that's all folks!"

Workout Log: Day Six - Calves and Chest

Monday August 8, 2011 - Calves/ Chest

PRE-WORKOUT MEAL
One tin of tuna
Handful of blueberries and strawberries

CALVES
Seated Toe raises
215lbs x 20
295lbs x 10
355lbs x 10
355lbs x 8

Standin raises
215lbs x 15
295lbs x 10
355lbs x 10
355lbs x 8

Hammer Incine Press Countdown
90lbs
(for this you basically rest as long as you press. Starting at 10 reps followed by resting for ten seconds then  doing nine sets resting for nine seconds etc, until you reach one - I promise it's harder then it sounds so no need to go crazy heavy)
Incline barbell Press - 4 Sets
135lbs x 10
155lbsx 7
185lbs x 4
135lbs x 8

Incline DB Flyes - 5 Sets
25lbs x 10
30lbs x 10
35lbs x 8
35lbs x 9
40lbs x 4

Standing Cable Curls SS Incline Pushups (feet on a bench so your body is on a downward angle)
High 20lbs x 12 + 15/ 23lbs x 10 + 15
Middle 20lbs x 10 + 15/ 23lbs x 8 + 15
Low 17lbs x 10 + 15/ 20lbs x 9 + 15 + 10 = 100 pushups

Crunch. 40      
Knee Crunch. 40
Leg Lifts 40.
Toe Touches. 40
Side Crunch. 40

Hanging Leg Raises
1. 10
2. 10
3. 10
4. 10
5. 10

POST WORKOUT MEAL
Isoflex Protein Shake (2 scoops)
Hand full of dry unsalted almonds

No cardio today as I had a hockey game later on.

So in the words of my good friend and EIGHT time Mr Olympia Ronnie Coleman;

"Light Weight Baby!!!!!!!!!!!"

Workout Log; Day Five - Hamstrings/ Biceps

Sunday August 7th, 2011 - HAMSTRINGS/ BICEPS

There was an article in Muscular Development a couple months ago that talked about how to "blow up" a certain body party that you tend to struggle with.   

Basically the article focused a lot on recovery time. Saying that it takes up to four days for a muscle group to heal back at 100% (25% a day) from failure. So the idea mentioned in the article was to give only one days rest before training the troubled body party again and force it to grow faster. 

Since I have little chicken legs I thought I would try this out on my hamstrings. I worked them pretty good on Friday so I took Saturday off and went into the on Sunday morning to train them again while they were at 50% recovery. 

Now I HAVE to warn you; this method of training is NOT recommended for beginners as performing these exercises with poor form or without the proper ROM could lead to injury. 

PS if you had to ask yourself; 

"what the fuji films is ROM?!"

That's a pretty good indication that you're not ready to use this method of training... Oh! And it stands go "Range of Motion".

PREWORKOUT MEAL
3 Whole Eggs
Ham (2 slices)
PB w/ whole wheat toast
Green Tea

HAMSTRINGS
Hack Squat w/ Toes Pointed Completely Outward (so that your feet make a straight line) -3 Sets
180lbs x 10/ 180lbs x 10/ 180lbs x 10/ 
Laying Leg Curls - 4 Sets
90 lbs x 10/ 110lbs x 10/ 130lbs x 8/ 150lbs x 4
Negative Seated Leg Curls - 4 Sets
135lbs x 10/ 165lbs x 8/ 180lbs x Repout

BICEPS
Standing Bicep Curl - 1 Set (warm up)
25lbs x 15
Barbell Curl - 4 Sets 
95lbs x Repout/ 95lbs x Repout/ 95lbs x Repout
Machine Preacher Curl - 4 Sets
70lbs x 10/ 115lbs x 6/ 90lbs x 8/ 90lbs x 8
Straight Bar Cable Curl - 4 sets
110lbs x 10/ 110lbs x 10/ 130lbs x 6/ 130lbs x repout
Seated Incline Dumbbell Curls - 4 Sets
25lbs x 10/ 25lbs x 10/ 25lbs x 8/ 25lbs x 6

CARDIO
20 minutes on Stairmaster
Level: 10                  

POST WORKOUT MEAL
Protein Shake: 
1 % Milk, 2 scoops Isoflex Whey Protein, banana, 10g glutamine 

Now I'm off to play two baseball games!! 

So in the words of my good friend IFBB Pro Ben Pakulski;

"the more you know, the more your grow"

Workout Log: Day Four ( AKA; Hell Day)

Friday August 5, 2011 - HAMSTRINGS/ SHOULDERS

Tons of people take Friday off at the gym (especially during the summer) so I like to take advantage of my empty fitness center and focus on the body parts I struggle with the most; shoulders and hamstrings! 

PRE-WORKOUT MEAL
One tin of tuna
Handful of blueberries

HAMSTRINGS

Laying Leg Curls - 4 Sets
80lbs x 10/ 90lbs x 10/ 100lbs x 10/ 110lbs x 8
Standing Leg Curl Machine - 4 Sets
50lbs x 10/ 60lbs x 10/ 70lbs x 10/ 80lbs x 8
Stiff Legged Deadlift - 4 Sets
135lbs x 10/ 135lbs x 10/ 155lbs x 10/ 185lbs x 8
Seated Leg Curls Superset (+) W/ Ball Kickouts - 4 Sets
135lbs x 12 +10/ 150lbs x 10 + 10/ 165lbs x 8 + 10/ 180lbs x 7 + 10

This was done in 30 minutes followed by a break to eat a hand full of unsalted dry almonds for energy to continue. 

SHOULDERS

Dumbbell Presses - 4 sets
60lbs x 10/ 70lbs x 6/ 80lbs x 5 (this was uncharacteristic of me to push that much after only getting 6 reps with a lighter weight. I had to get a spot and don't recommend upping your weight until you can get 8 clean reps on your on)/ 60lbs x repout (as many as you can in this case 7)
180's (check out my "180 Rep Shoulder Challenge" post for instructions)
10lbs x 60/ 12.5lbs x 60/ 15lbs x 60
Upright Row W/ EZ Curl Bar - 4 Sets
70lbs x 10/ 80lbs x 10/ 90lbs x 10/ 110lbs (100lbs was in use) x 7
Machine Side Laterals - 4 Sets
60lbs x 12/ 70lbs x 10/ 80lbs x 10/ 100lbs (I got cocky) x 6
High Cabled Rope Pulls (to the forehead NOT chin) + Hanging Leg Raises - 5 Sets
40lbs x 15 + 10/ 40lbs x 15 + 10/ 40lbs x 15 + 10/ 40lbs x 15 + 10/ 40lbs x 15 + 10
Total Leg Raises: 50 reps

ABS
                            Set 1 Set 2
Crunches                40 40
Side Crunch           40 40
Kick Pauses           40 40
Knee Crunches.      40 40
Toe Touches           40 40
             Total Reps 400
 
CARDIO
20 minutes walking on the treadmill; 
Incline: 10
Speed: 3.5

POST WORKOUT MEAL
Chicken Stir-fry 

So in the words of my good friend The Little Engine That Could;

"I think I can, I think I can, I think I can!" 

Workout Log: Day Three

Thursday (also known as "Jersday") August 4, 2011 - QUADS 

PRE-WORKOUT MEAL
One tin of tuna
Handful of blueberries 

Light Leg Extension - 4 Sets
60lbs x 15/ 60lbs x 15/ 60lbs x 10/ 60lbs x 10
Leg Press - 4 Sets
360lbs x 10/ 450lbs x 10/ 540lbs x 8/ 630lbs x 6
Squats - 5 Sets 
135lbs x 10/ 155lbs x 10/ 185lbs x 10/ 205lbs x 8/ 225lbs x 6
Hack Squats - 3 Sets
270lbs x 10/ 270lbs x 10/ 320lbs x 7
Heavy Leg Extension - 4 Sets
165lbs x 10/ 180lbs x 10/ 195lbs x 10/ 210lbs x 8
Stationary Lunges - 2 Sets
Barbell (no weight) x 10
Barbell (no weight) x 12

Total time: 40 minutes 

ABS
Crunches           40
Toe Touches        40
Leg Throw Downs 40
Knee Crunchs      40
Side Crunches     40
       Total Reps 200

POST WORKOUT MEAL
2 Scoops Peanut Butter Isoflex Whey Protein 
Handful of Unsalted Dry Almonds

Now that I can't feel my legs; in the words of my good friend Ronnie Coleman; 

"Everybody wants to be a body builder but don't no one wanna lift them heavy ass weights"

Workout Log; Day Two

Wednesday August 3, 2011 - BACK

PRE-WORKOUT MEAL
One tin of tuna
Handful of blueberries 
One cup of red grapes

Dead-lifts - 3 sets
135lbs x 15/ 225lbs x 8/ 275lbs x 6
Machine Over Head Pull Overs - 3 sets
135lbs x 10/ 150lbs x 10/ 165lbs x 8
Hammer Strength Pull Downs - 3 sets
70lbs x 10/ 80lbs x 8/ 80lbs x 6
One Arm Cable Rows - 3 sets
45lbs x 10/ 45lbs x 10/ 60lbs x 8 
Freestanding Rope Rows - 3 sets
120lbs x 10/ 140lbs x 10/ 160lbs x 8
Lat Pulldowns - 3 sets
135lbs x 10/ 150lbs x 8/ 165lbs x 5
Highcable Rope Pulldown Superset (+) with Chin Ups - 3 sets
30lbs x 15 + 5/ 30lbs x 15 + 6/ 30lbs x 15 + 7 

ABS

                            Set 1 Set 2
Crunches                40 40
Side Crunch           40 40
In/ Outs                  40 40
Knee Crunches      40 40
Toe Touches           40 40
             Total Reps 400

CARDIO
20 minutes on the Stairmaster;
Program: Fat Burner
Level: 10

My workout was done in 45 minutes with 20 minutes for ABS and another 20 minutes for cardio. This entire routine was done in an hour and twenty five minutes... Now I'll stop bragging as long as you promise to go get sweaty!

POST WORKOUT MEAL
Chicken Stir-fry

So in the words of my good friend and Jedi Master Yoda; 

"Do or Don not. There is no Try"  

Workout Log; Day One

I know that you're thinking and yes I'm still alive!


Since I've been neglecting my posts I thought I would offer up my personal workouts as a "thank you" if you will! Exclusively for my followers… not that I run a cult or anything... Maybe I'll stick with the term friends - Exclusively for my friends! I'll be posting my workouts along with pre and post workout meals to give you an idea on just how effective your routine is.

Keep in mind Monday was a holiday in Canada so I'm a day off. I normally take a "rest" day on Wednesday (... Don't get too jealous I play three consecutive games of baseball usually on Wednesday's) then continue my routine into the weekend.
Here is what I did yesterday as I keep a workout log and encourage you to do the same!

Tuesday, August 2nd 2011 - Calves/ Chest

PREWORK MEAL
Eaten approx 45 mins before w/o
One Tin of Tuna
Bowl of Blueberries/ Strawberries and Cantaloupe

CALVES

Seated Toe Presses - 4 Sets

215lbs x 25/ 295lbs x 12/ 295lbs x 10/ 295lbs x 10

Standing Calf Raises – 4 Sets

215lbs x 25/ 295lbs x 15/ 295lbs x 15/ 315lbs x 15

CHEST

Incline Dumbbell (DB) Press – 4 Sets

60lbs x 10/ 70 lbs x 10/ 70 lbs x 10/ 80 lbs x 8 (w/ spot)

Flat DB Flyes – 5 sets

20 lbs x 15/ 25 lbs x 10/ 30 lbs x 10/ 35 lbs x 10/ 40 lbs x 10

Incline Barbell Press – 3 Sets

135 lbs x 10/ 155 lbs x 10/ 185 lbs x 5 (w/ spot)

Decline Barbell Press – 3 Sets

135 lbs x 12/ 155 lbs x 8/ 185 lbs x 4

Cable Flyes Superset (+) w/ Pushups

Cables High: 17lbs x 10 + 25/ 20 lbs x 10 + 25 = 50 Pushups

Cables in the Middle: 17lbs x 12 + 20/ 20 lbs x 10 + 15 = 35 Pushups

Cables Low: 17lbs x 10 + 15/ 20 lbs x 10 + 15 = 30 Pushups

Total Pushup = 115

ABS

                            Set 1 Set 2

Crunches                40 40

Side Crunch           40 40

Leg Lifts                  40 40

Knee Crunches      40 40

Toe Touches           40 40

             Total Reps 400

CARDIO

20 minutes on the Stairmaster;

Program: Fat Burner

Level: 10

POST WORKOUT MEAL

Eaten RIGHT after w/o

Protein Shake; Two Scoops

Hand full of dry/ unsalted Almonds

Keep in mind this is in no way a recommendation, I am simply posting what I have found to be beneficial for my own needs. You are more then welcome to try it out. However if you hurt yourself in the process and try to sue me, I can assure you we will no longer be considered friends! Haha

So in the words of my good friend, 4 time Mr. Olympia Jay Cutler;

“People always ask me how much weight I am lifting. I look at weights as tools. You wouldn’t ask a painter what type of brush he uses”