Week 4–1 MORE WEEK.

WEEK 4

Monday: Shoulders & Core

Military Press (Dumbbell): 1 warm up 12-15 reps, 5 x 10-12 reps

Side Lateral Raise: 5 x 8-12 reps

Superset:

Straight Arm Barbell Raise: 5 x 8-12 reps

Upright Barbell Row: 5 x 8-12 reps

Arnold Dumbbell Press: 5 x 10 -12 reps

Barbell Shrugs 5 x 10-12 reps

Core:

Hanging Knee Raise: 30/20/15 reps

ab ball: 30/20/15 reps

Fight for Scissors: 30/20/15 reps

Tuesday: Legs

Squat: 1 warm up 12-15 reps, 5 x 10-12 reps

Front Squat: 3 x 8 – 10 reps

Hamstring Curl: 5 x 8-12 reps

Quad Curl: 5 x 8-12 reps

Leg Press: 5 x 10-12reps

Calf Press 5 x 12-15 reps

Wednesday: REST DAY

Thursday: Chest

Incline Barbell: 1 warm up 12-15 reps, 5 x 10-12 reps

Flat Bench Barbell: 5 x 10-12 reps

Decline Barbell: 5 x 10-12 reps

Superset:

Cable Flys (mid) 5 x 12-15 reps

Push Ups 5 x 15

Friday: Back & Core

Wide Grip weighted Pull up: 5 x 10-12reps

Close Grip Chin Up: 5 x 10-12 reps

Seated Row: 5 x 8-12 reps

Deadlift: 5 x 10-12 reps

Leverage Iso Row: 3 x 10 reps, 1 to failure

Leverage High Row: 3 x 10 reps, 1 to failure

Core:

Hanging Knee Raise: 30/20/15 reps

ab ball: 30/20/15 reps

Fight for Scissors: 30/20/15 reps

Saturday: Arms

Superset:

Incline Bicep Curl: 5 x 10-12 reps

Standing Hammer Curl: 5 x 10-12 reps

Barbbell Curl: 5 x 10-12 reps, 3 x 6-8 reps

Weighted Dips: 5 x 10-12 reps

Tricep Rope Pull Down 5 x 12-15 reps

Tricep Bar Pull Down 5 x 12-15 reps

Sunday: Intensity/Core/Pool

Hanging Knee Raise: 30/20/15 reps

ab ball: 30/20/15 reps

Fight for Scissors: 30/20/15 reps

Week 3

Week 3

Monday: Shoulders & Core

Military Press (Dumbbell): 1 warm up 12-15 reps, 5 x 10-12 reps

Side Lateral Raise: 5 x 8-12 reps

Superset:

Straight Arm Barbell Raise: 5 x 8-12 reps

Upright Barbell Row: 5 x 8-12 reps

Arnold Dumbbell Press: 5 x 10 -12 reps

Barbell Shrugs 5 x 10-12 reps

Core:

Hanging Knee Raise: 30/20/15 reps

ab ball: 30/20/15 reps

Fight for Scissors: 30/20/15 reps

Tuesday: Legs

Squat: 1 warm up 12-15 reps, 5 x 10-12 reps

Front Squat: 3 x 8 – 10 reps

Hamstring Curl: 5 x 8-12 reps

Quad Curl: 5 x 8-12 reps

Leg Press: 5 x 10-12reps

Calf Press 5 x 12-15 reps

Wednesday: REST DAY

Thursday: Chest

Incline Barbell: 1 warm up 12-15 reps, 5 x 10-12 reps

Flat Bench Barbell: 5 x 10-12 reps

Decline Barbell: 5 x 10-12 reps

Superset:

Cable Flys (mid) 5 x 12-15 reps

Push Ups 5 x 15

Friday: Back & Core

Wide Grip weighted Pull up: 5 x 10-12reps

Close Grip Chin Up: 5 x 10-12 reps

Seated Row: 5 x 8-12 reps

Deadlift: 5 x 10-12 reps

Leverage Iso Row: 3 x 10 reps, 1 to failure

Leverage High Row: 3 x 10 reps, 1 to failure

Core:

Hanging Knee Raise: 30/20/15 reps

ab ball: 30/20/15 reps

Fight for Scissors: 30/20/15 reps

Saturday: Arms

Superset:

Incline Bicep Curl: 5 x 10-12 reps

Standing Hammer Curl: 5 x 10-12 reps

Barbbell Curl: 5 x 10-12 reps, 3 x 6-8 reps

Weighted Dips: 5 x 10-12 reps

Tricep Rope Pull Down 5 x 12-15 reps

Tricep Bar Pull Down 5 x 12-15 reps

Sunday: Intensity/Core/Pool

Hanging Knee Raise: 30/20/15 reps

ab ball: 30/20/15 reps

Fight for Scissors: 30/20/15 reps

It’s been a few days. Intermittent fasting

Well, it’s been a few days since I’ve made a post, and yes I’m a few days late into adding week 3 workout. Dearest apologies.

For the past few days, I’ve been trying out this few thing i recently heard about, and decided to read up on.

Intermittent fasting.

At first, i was a little skeptical about it, because i hadn’t heard of anything like it. But after a ton of videos/articles via the interwebs, i decided to give it a shot.

When you eat a meal, your body spends a few hours processing that food, burning what it can from what you just consumed.   Because it has all of this readily available, easy to burn energy in its blood stream (thanks to the food you ate), your body will choose to use that as energy rather than the fat you have stored.  This is especially true if you just consumedcarbohydrates/sugar, as your body prefers to burn sugar as energy before any other source.

During the “fasted state,” your body doesn’t have a recently consumed meal to use as energy, so it is more likely to pull from the fat stored in your body, rather than the glucose in your blood stream or glycogen in your muscles/liver.

Burning fat = win.

you can read more on the article/s in the link below.

I will be doing it for 2 weeks, while finishing up the last 2 weeks of the 4 week workout. And depending on how I feel, i will be moving into a few weeks of strictly high intensity to go along with the IF.
Will post before/after pics once the 2 weeks is complete.
The way I do the IF, is 20/4 split. 20 hours fasting, 4 hour window to feast.
I consume 1926 calories a day, and split 40p/40c/20f
I count calories using my fitness pal.
If you have any questions, feel free to ask.

Leg day!! (And pull up bar excitement)

So totally killed leg day, felt like an absolute boss. Was motivated as hell.

Squat game was definitely good today, started with:

135 x 12 (warm up) , 205 x 5, 225 x 5, 245 x 5, 275 x 5, then went 315 x 3, so was definitely having a gnarly leg day.

Leg press was also great, machine it’self was 118, started off with:

318 x 10, 518×10, 608 x 5, 698 x 5, 808 x 3

Recently purchased a pull up bar, and as conceded as it’s going to sound, set it up in front of my bathroom mirror. But let me tell you, I find myself always on it, usually I’ll walk out into the hallway (barracks personnel here at Ft.Bragg, NC.) whether it’s to grab a snack, water, bathroom, whatever and I always find myself knocking out my little super set of 5 wide grip pull ups, 25 push ups, 5 chin ups, always leaving me with a good pump. If I want a bigger pump, I’ll get down for more push ups.

It’s the little things like this that will assist on the improvements of your body.

– Bryan

Week 2/update

Well, it’s time for week two, as you can see it’s very similar to week one! Except for the Wednesday off day. Keeping the flow of heavy weight, low reps going.

Maxed out Sunday, not the best idea to max all 3 in one session, but was curious as to where I was sitting.

@147lbs, Bench: 215, Squat: 295 (failed on a 315, dropped down to 300 flat, and failed as well, make sure you break parallel, otherwise it’s not a squat!). Deadlift: 325.

These numbers are not satisfactory, but to get somewhere, you need to start somewhere, so definitely looking forward to seeing the numbers I have set myself out for goal wise.

@145-147lbs, Bench: 250, Squat: 350, Deadlift: 405, so this is what I will be shooting for short time. In the mean time, small goals will be set weekly.

Remember, writing things down gives you a much better opportunity to accomplish whatever it is that was written down, than just saying it will.

WEEK 2
Monday: Shoulders & Core
Military Press (Dumbbell): 1 warm up 12-15 reps, 5 x 4-6 reps
Side Lateral Raise: 5 x 8-10 reps
Superset:
Straight Arm Barbell Raise: 5 x 8-10 reps
Upright Barbell Row: 5 x 8-10 reps

Arnold Dumbbell Press: 5 x 4 -6 reps
Barbell Shrugs 5 x 4-6 reps
Core:
Hanging Knee Raise: 30/20/15 reps
ab ball: 30/20/15 reps
Fight for Scissors: 30/20/15 reps

Tuesday: Legs
Squat: 1 warm up 12-15 reps, 5 x 4-6 reps
Front Squat: 5 x 4-6 reps
Hamstring Curl: 5 x 8-10 reps
Quad Curl: 5 x 8-10 reps
Leg Press: 5 x 4-6 reps
Calf Press 5 x 12-15 reps

Wednesday: REST DAY
Thursday: Chest
Incline Barbell: 1 warm up 12-15 reps, 5 x 4-6 reps
Flat Bench Barbell: 5 x 4-6 reps
Decline Barbell: 5 x 4-6 reps
Superset:
Cable Flys (mid) 5 x 8-10 reps
Push Ups 5 x 15

Friday: Back & Core
Wide Grip weighted Pull up: 5 x 4-6 reps
Close Grip Chin Up: 5 x 4-6 reps
Seated Row: 5 x 8-10 reps
Deadlift: 5 x 4-6 reps
Leverage Iso Row: 3 x 10 reps, 1 to failure
Leverage High Row: 3 x 10 reps, 1 to failure
Core:
Hanging Knee Raise: 30/20/15 reps
ab ball: 30/20/15 reps
Fight for Scissors: 30/20/15 reps

Saturday: Arms
Superset:
Incline Bicep Curl: 5 x 4-6 reps
Standing Hammer Curl: 5 x 4-6 reps

Barbbell Curl: 5 x 8-10 reps, 3 x 4-6 reps
Weighted Dips: 5 x 4-6 reps
Tricep Rope Pull Down 5 x 8-10 reps
Tricep Bar Pull Down 5 x 8-10 reps

Sunday: Intensity/Core/Pool
Hanging Knee Raise: 30/20/15 reps
ab ball: 30/20/15 reps
Fight for Scissors: 30/20/15 reps

As for the intensity days, those will be posted the day of, because I usually mix it up all the time, and usually push myself as much as I can.

If you have any questions, feel free to leave a comment, or message via facebook. https://www.facebook.com/phoenixfitnessparatroopers?ref=aymt_homepage_panel

– Bryan

Tracking Calories/Chest day

Definitely trying to get back into counting calories, and trying to stay within my caloric requirement.

For those of you who haven’t, i highly recommend going and making an appointment for body pod, and metabolic rate test. Both are extremely beneficial. Getting an accurate measurement of your body fat %, and an accurate measurement of your body weight.

As for the metabolic rate test, great way to figure out how many calories your body burns just by breathing. You’ll be able to judge how many calories you need to intake (with the level of fitness you do throughout the day, and your daily activities) to either gain weight, maintain weight, or lose weight in a healthy manner.

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Chest day was a success, felt great all around.

Killed it when it came to the Cable flys (mid) and the push up superset. Happened to have a mirror directly in front of me, so that was very motivational, seeing all the muscles do their job, and  just making sure my form was perfect.

Ended up doing a drop set on flat bench, so was definitely feeling it after that.

All in all, the workout went great, looking forward to Back & Core tomorrow, especially those weighted pull ups, and deadlifts. Deadlifts are quite possibly my favorite workout. Definitely need to get back to the numbers I use to be at.

– Bryan

Well, Wednesday was yesterday.

Yesterday was Wednesday, indeed yes it was.

Had a pretty great intensity day, I’m going to plan these out rather than just winging it.

But it went as followed.

Superset:

Deadlift 4 x 10

Standard Push Up 4 x 5

Wide Grip Pull Up 4 x 5

Superset:

Power Clean 4 x 10

Push Press 4 x 10

Front Squat 4 x 10

Sprint set:

50m x 2

15 push ups

50m x 3

15 push ups

50m x 4

15 push ups

50m x 5

15 push ups

50m x 6

15 push ups

Core:

Hanging Knee Raise 30/20/15

Ab ball 30/20/15

Fight For Scissors 30/20/15

The workout definitely had me winded, I feel as if I could have pushed harder on the sprints, and gone more weight on the lifts above, but room for improvement everywhere.

Tuesday/Legday/ New Habbits

Well, luckily for me it’s only Tuesday. I want to get into the habit of posting the workout a day prior, or even at the beginning of the week, so that whomever is following, can follow along and be prepared for the following day of the workout, rather than just doing whatever pops up.

So for the next 4 weeks I designed a basic workout to follow, to get into the rhythm of things.

Reasoning for it, the first two weeks will be focused on strength training, heavy weight, low reps. Shooting for weight around your 80-100% 1 rep max. http://www.bodybuilding.com/fun/other7.htm great way to get an idea of what your 1 RM looks like. Or, get out there and try it.

Weeks 1-2 will be focused on heavy weight, low reps. ranging between 4-6 (for majors lifts)

Weeks 3-4 will be focused on less heavy, but still heavy weight, high reps, focusing on strength training, but also your endurance. ranging between 12-15 (for major lifts)

To me, strength is nothing without endurance. I’d rather be that guy who can lift a lot, run amazingly, and just be well rounded physically fit in all categories.

The workout for WEEK 1 is as followed:

WEEK 1
Monday: Shoulders & Core
Military Press (Dumbbell): 1 warm up 12-15 reps, 5 x 4-6 reps
Side Lateral Raise: 5 x 8-10 reps
Superset:
Straight Arm Barbell Raise: 5 x 8-10 reps
Upright Barbell Row: 5 x 8-10 reps

Arnold Dumbbell Press: 5 x 4 -6 reps
Barbell Shrugs 5 x 4-6 reps
Core:
Hanging Knee Raise: 30/20/15 reps
ab ball: 30/20/15 reps
Fight for Scissors: 30/20/15 reps

Tuesday: Legs
Squat: 1 warm up 12-15 reps, 5 x 4-6 reps
Front Squat: 5 x 4-6 reps
Hamstring Curl: 5 x 8-10 reps
Quad Curl: 5 x 8-10 reps
Leg Press: 5 x 4-6 reps
Calf Press 5 x 12-15 reps

Wednesday: Intensity Training (Moderate-High)
Thursday: Chest
Incline Barbell: 1 warm up 12-15 reps, 5 x 4-6 reps
Flat Bench Barbell: 5 x 4-6 reps
Decline Barbell: 5 x 4-6 reps
Superset:
Cable Flys (mid) 5 x 8-10 reps
Push Ups 5 x 15

Friday: Back & Core
Wide Grip weighted Pull up: 5 x 4-6 reps
Close Grip Chin Up: 5 x 4-6 reps
Seated Row: 5 x 8-10 reps
Deadlift: 5 x 4-6 reps
Leverage Iso Row: 3 x 10 reps, 1 to failure
Leverage High Row: 3 x 10 reps, 1 to failure
Core:
Hanging Knee Raise: 30/20/15 reps
ab ball: 30/20/15 reps
Fight for Scissors: 30/20/15 reps

Saturday: Arms
Superset:
Incline Bicep Curl: 5 x 4-6 reps
Standing Hammer Curl: 5 x 4-6 reps

Barbbell Curl: 5 x 8-10 reps, 3 x 4-6 reps
Weighted Dips: 5 x 4-6 reps
Tricep Rope Pull Down 5 x 8-10 reps
Tricep Bar Pull Down 5 x 8-10 reps

Sunday: Intensity/Core/Pool
Hanging Knee Raise: 30/20/15 reps
ab ball: 30/20/15 reps
Fight for Scissors: 30/20/15 reps

As for the intensity days, those will be posted the day of, because I usually mix it up all the time, and usually push myself as much as I can.

If you have any questions, feel free to leave a comment, or message via facebook. https://www.facebook.com/phoenixfitnessparatroopers?ref=aymt_homepage_panel

– Bryan

Monday-Shoulders-Late Post.

What’s going on. Had had a pretty gnarly shoulder/core workout yesterday. So check it out.

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Shoulders:

Military Press (Dumbbell)1 Warm up set 12-15 reps, 5 x 4-6 reps

Side Lateral Raise 5 x 8-10 reps

SuperSet:

Straight arm barbell raise 5 x 10 reps

upright barbell row 5 x 10 reps

Arnold Dumbbell Press 5 x 4-6 reps

Barbell Shrugs 5x 4-6 reps

Core:

Hanging Knee Raise x 30

Ab ball x 30

Fight for scissors x 30

HKR x 20

AB x 20

FFS x 20

HKR x15

AB x 15

FFS x 15

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So not too long after my workout, I was on Instagram, and happened to run across a very exciting recipe.

It’s like a pudding type snack, so I highly recommend it if you’re like me and have a sweet tooth after the gym.

1 Scoop of protein powder (Used Gold Standard 100% Whey chocolate)

2TBSP Natural Peanut Butter 

Unsweetened Almond Milk (as needed)

1.Melt the peanut butter in the microwave (30-45seconds)

2. Pour the protein powder into the bowl

3. add milk as needed to acquire the consistency you would prefer.

4. Taste to make sure it’s acceptable.

5. Freeze for 20-30 minutes and enjoy!

I tried it for the first time yesterday, and I absolutely fell in love with it. Definitely a recommendation on my end if you’re hurting for some cake, or something sweet. (Macros are great, being as there is no added sugars aside from the (artificial flavors in the protein powder 1g)

-Bryan

Sunday Funday. Restday? No.

Definitely enjoyed my Sunday today. Started it off great with a full body workout.

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Incline Bench: 4×10 3 drop sets

SuperSet:

Incline Dumbbell Curl x10

Standing Dumbbell Hammer Curl x 10

Standing Dumbbell flys (shoulder)

repeat 3x

Leg Press 6×15 (1×10)

SuperSet:

Deadlift x10 (increasing weight)

Wipe Grip Pull Up x5

Close Grip Chin Up x5

repeat 3x

Barbell Military Press burnout (5lbsx4 each side)

10 reps (-5 each side) 10 reps (-5 each side) 10 reps (-5 each side) 10 reps (-5 each side)

Tricep Pull Down (rope) 5×15 (drop set x 3)

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Fairly decent day, had a great time doing the workout.

Around 1700 or so, went down to the pool and swam a few laps, tread water for 1:30×5 alternating between hands and feet, just hands, and just feet.

First time swimming in years, and had a blast. I’m going to make an attempt to make it an every Sunday type event, it was very relaxing. (yet tiring, great cardio)

-Bryan