Tuesday 4/1/14
Squats
240 x 10
265 x 10
290 x 10
320 x 10
350 x 10
Barbell Glute Bridges
275 x 8
275 x 8
275 x 8
275 x 8
Banded Glute Ham Raises
BW Red Band x 10
BW Red Band x 5 5
BW Red Band x 4 6
Abductor
50 x 10
50 x 10
50 x 10
50 x 10
Super Set
Dumbbell Lateral Raises
15 x 12
15 x 12
15 x 12
15 x 12
15 x 12
Standing Calf Raises
115 x 15
115 x 15
115 x 15
115 x 15
Romanian Trunk twists
BW 5 Lbs x 14 per side
BW 5 Lbs x 14 per side
BW 5 Lbs x 14 per side
…EASY!!!
Wednesday 4/2/14
Box Jumps
28" x 5
28" x 5
28" x 5
28" x 5
28" x 5
28" x 5
Weighted BoxJumps
20 lbs BW at 16" x 5
20 lbs BW at 16" x 5
20 lbs BW at 16" x 5
20 lbs BW at 16" x 5
20 lbs BW at 16" x 5
20 lbs BW at 16" x 5
Sled Sprints
50 lbs x 40 yards
50 lbs x 40 yards
50 lbs x 40 yards
50 lbs x 40 yards
50 lbs x 40 yards
50 lbs x 40 yards
Sled Drags
50 lbs x 40 yards
50 lbs x 40 yards
50 lbs x 40 yards
50 lbs x 40 yards
50 lbs x 40 yards
50 lbs x 40 yards
…EASY!!!
Thursday 4/3/14
Banded Paused Bench
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4
Dumbbell Incline Press
60 x 10
60 x 10
60 x 10
Wide Grip Barbell Row
135 x 4 x 8
Wide Grip Pull Downs
75 x 15
75 x 15
75 x 15
Sueperset
Hammer Strength Preacher Curls
45 x 12
45 x 12
45 x 12
45 x 12
Dips
BW X 12
BW X 12
BW X 12
BW X 12
Planks
BW x 30 sec.
BW x 30 sec.
BW x 30 sec.
…EASY!!!
Friday 4/4/14
Deadlifts
255 x 10
280 x 10
305 x 10
340 x 10
370 x 10
Rack Deads
305 x 6
305 x 6
305 x 6
305 x 6
305 x 6
Deficit SLDL
185 x 10
185 x 10
185 x 10
Extensions
100 x 15
100 x 15
100 x 15
100 x 15
Super Set
Seated DB press
30 x 15
30 x 15
30 x 15
30 x 15
Standing Calf Raises
90 x 15
90 x 15
90 x 15
90 x 15
Hanging Leg Raises
BW x 15
BW x 15
BW x 15
?EASY!!!
Monday 4/7/14
Bench
140 x 10
155 x 8
170 x 8
190 x 8
205 x 8
220 x 8
Speed Bench
155 x 5
155 x 5
155 x 5
155 x 5
Underhand Grip Pull Up Banded (black band)
BW x 8
BW x 8
BW x 8
HS Iso Row
35ps black bands X 15
35ps black bands X 15
35ps black bands X 15
35ps black bands X 15
EZ Bar Curls
65 x 12
65 x 12
65 x 12
65 x 12
Seated French Press
70 x 12
70 x 12
70 x 12
70 x 12
Ab Wheel
BW x 12
BW x 12
BW x 12
…EASY!!!
Spent 24 of my 29 years born and raised on this planet in Connecticut and have been a fan of UCONN since day one. I was born a Husky, my dream was to play football for the program but ehhh that didn’t happen lol.
Either way from day one my dad to my brother every roof we lived under we were born and bred as Huskies. I can admit 100% that i did not have the home team winning the tournament this year. Hell I didn’t have them getting past the sweet 16, but just goes to show that is why in sports regardless of who the teams are and even if there is no doubt who is going to win THEY PLAY THE GAME(S).
Great win for the home state and truly speaks volumes for what Kevin Ollie has been doing since the departure of legendary coach Jim Calhoun, NEXT UP UCONN WOMEN!
UCONN women again made history by winning another national championship BUT doing it while completing a perfect season. ALSO for the second time in NVCAA history and for the second time UCONN being the institution to do so both Men and Woman’s teams won a national title. another great year for the University of Connecticut for the home state team. Congratulations again to the women on another impressive season by the players and legendary coach Geno Auriemma!
#uconn #nationalchamps #bleedblue #ncaachampions
Tuesday 4/1/14
Squats
240 x 10
265 x 8
290 x 8
320 x 8
350 x 8
375 x 8
Barbell Glute Bridges
315 x 8
315 x 8
315 x 8
315 x 8
Banded Glute Ham Raises
BW + Red Band x 10
BW + Red Band x 7 + 3
BW + Red Band x 6 + 4
Abductor
60 x 10
60 x 10
60 x 10
60 x 10
Super Set
Dumbbell Lateral Raises
20 x 12
20 x 12
20 x 12
20 x 12
20 x 12
Standing Calf Raises
130 x 15
130 x 15
130 x 15
130 x 15
Romanian Trunk twists
BW + 10 Lbs x 14 per side
BW + 10 Lbs x 14 per side
BW + 10 Lbs x 14 per side
…EASY!!!
Wednesday 4/9/14
Box Jumps
30" x 5
30" x 5
30" x 5
30" x 5
30" x 5
30" x 5
Weighted BoxJumps
20 lbs + BW at 16" x 5
20 lbs + BW at 16" x 5
20 lbs + BW at 16" x 5
20 lbs + BW at 16" x 5
20 lbs + BW at 16" x 5
20 lbs + BW at 16" x 5
Uphill Leap Frogs
BW x 40 yards
BW x 40 yards
BW x 40 yards
BW x 40 yards
BW x 40 yards
BW x 40 yards
Uphill Sprints
40 yards
40 yards
40 yards
40 yards
40 yards
40 yards
…EASY!!!
Thursday 4/10/14
Banded Paused Bench
160 10 lb bands x 4
160 10 lb bands x 4
160 10 lb bands x 4
160 10 lb bands x 4
160 10 lb bands x 4
160 10 lb bands x 4
Dumbbell Incline Press
70 x 10
70 x 10
70 x 10
70 x 10
Wide Grip Barbell Row
155 x 4 x 8
Wide Grip Pull Downs
90 x 15
90 x 15
90 x 15
Sueperset
Hammer Strength Preacher Curls
50 x 12
50 x 12
50 x 12
50 x 12
Dips
BW X 12
BW X 12
BW X 12
BW X 12
Planks
BW x 40 sec.
BW x 40 sec.
BW x 40 sec.
…EASY!!!
If anyone hasnt seen it yet I shot a video review for those of you interested in the SBD knee sleeves which have taken the bodybuilding and powerlifting community by storm. Have gotten a lot of positive feedback. To sum up I love these things but you will see how I break them down and show you have to put them on.
Friday 4/11/14
Deadlifts
255 x 10
280 x 8
310 x 8
340 x 8
370 x 8
405 x 8
Rack Deads
330 x 6
330 x 6
330 x 6
330 x 6
Deficit SLDL
205 x 10
205 x 10
205 x 10
Extensions
110 x 15
110 x 15
110 x 15
110 x 15
Super Set
Seated DB press
40 x 15
40 x 15
40 x 15
40 x 15
Standing Calf Raises
100 x 15
100 x 15
100 x 15
100 x 15
Hanging Leg Raises
BW 5 x 15
BW 5 x 15
BW 5 x 15
One of the many things in sports in general is blaming ones success, strengths, and more on their GENETICS. Or blaming your lack of results and improvements on your GENETIC limitations is a COP OUT, so I pretty much toughed on that in my new video.
“Stop Blaming GENETICS”
Monday 4/14/14
Bench
140 x 10
170 x 8
190 x 6
205 x 6
220 x 6
240 x 6
Speed Bench
170 x 5
170 x 5
170 x 5
170 x 5
Neutral Grip Pull Up Banded
BW Red x 6
BW Red x 6
BW Red x 6
BW Red x 6
HS Iso Row
45ps Purple Band x 12
45ps Purple Band x 12
45ps Purple Band x 12
EZ Bar Curls
70 x 10
70 x 10
70 x 10
70 x 10
Seated French Press
80 x 10
80 x 10
80 x 10
80 x 10
Ab Wheel
BW x 12
BW x 12
BW x 12
BW x 12
…EASY!!!
People have been wondering about trainnig footage so shot my squat sesskion from 4/8/14 and very happy as I hit a personal pr in regards to hitting 370 X 8 with no belt when 20+ weeks prior I hit 365 x 1 with one, the grind continues!
Missed all of last week on social media and missed 2 of my 5 prep training sessions as well. All because my job had its annual business year kick off and a full week of celebration and gatherings. Normally in the past I would be pissy and truly sob that I missed the gym thinking I lost all my gainzz. Truth behold I have realized the more I exceed at my career and the more I exceed with Aesthetics Training & Nutrition the more it is the things I do outside of the work place and outside of the gym that truly make me better as a person.
The gym, bodybuilding, and powerlifting is everything to me and my business is everything to me. I have evolved as a HUMAN these past 2 years with because I have learned to stop STRESSING and sweating the little things. I have been doing this life style too long to be worrying about any gain or loss. I work too hard and have worked too hard in getting my career where it is and where I am actually happy. This is what I teach and preach to all my clients and that if you do not work and get paid you cannot go to a gym to train, eat the food needed, and sleep in a bed.
Unless the gym, coaching, and more IS your full time job you have to keep things in perspective on what are and will be more important for you, your family, and hell even your retirement lmao!
Monday 4/21/14
Note: due to the prior week traveling and attending conferences/venues for my job I decided to rerun the 3rd week in my cycle. Smart decision as I felt strong and confident as I move onto the rest of this week.
Bench
140 x 10
170 x 8
190 x 6
205 x 6
220 x 6
240 x 6
Speed Bench
170 x 5
170 x 5
170 x 5
170 x 5
Underhand Pull Up
BW x 6
BW x 6
BW x 6
BW x 6
HS Iso Row
55 ps purple band x 12.
55 ps purple band x 12
55 ps purple band x 12
55 ps purple band x 12
EZ Bar Curls
80 x 10
80 x 10
80 x 10
80 x 10
Seated French Press
90 x 10
90 x 10
90 x 10
90 x 10
Ab Wheel
BW x 12
BW x 12
BW x 12
BW x 12
…EASY!!!
Tuesday 4/22/14
Squats
240 x 10
290 x 6
320 x 6
350 x 6
375 x 6
410 x 6
Barbell Glute Bridges
385 x 8
385 x 8
385 x 8
385 x 8
Banded Glute Ham Raises
BW Black Band x 8
BW Black Band X 8
BW Black Band X 8
Abductor
80 x 8
80 x 8
80 x 8
80 x 8
Super Set
Dumbbell Lateral Raises
25 x 12
25 x 12
25 x 12
25 x 12
25 x 12
Standing Calf Raises
150 x 12
150 x 12
150 x 12
150 x 12
Romanian Trunk twists
BW 25 Lbs x 12 per side
BW 25 Lbs x 12 per side
BW 25 Lbs x 12 per side
…EASY!!!
Wednesday 4/23
Box Jumps
32’ x 5 reps
32’ x 5 reps
32’ x 5 reps
32’ x 5 reps
32’ x 5 reps
Weighted Box Jumps
18" x BW 20 lbs x 5 reps
18" x BW 20 lbs x 5 reps
18" x BW 20 lbs x 5 reps
18" x BW 20 lbs x 5 reps
18" x BW 20 lbs x 5 reps
Drag Sled Sprints
100 lbs on sled x 40 yards
100 lbs on sled x 40 yards
100 lbs on sled x 40 yards
100 lbs on sled x 40 yards
100 lbs on sled x 40 yards
Drag Sled Drags
100 lbs on sled x 40 yards
100 lbs on sled x 40 yards
100 lbs on sled x 40 yards
100 lbs on sled x 40 yards
100 lbs on sled x 40 yards
…EASY!!!
I am a huge proponent in balance in eating choices and being able to have fun/enjoy the foods you eat. One thing that happens a lot for those tracking macros is they try to find constant reasons that as long as you get the restaraunts nutrition values you can track accurately to eat at a specific place.
This is false, prime example Chipotle, yes you can eat within a balance stigma but that burrito you built from their site to track macros is not going to add up to what they give you in person. So in other words make the foods you enjoy yourself to effectively track your intakes.
Prime example below I was able to make two large burritos for my post work out meal and it was as good if not better than if I got one out at a restaraunt and it did not effect my nutrition goals. Look at the kcal value for these two I made and imagine what it would when made by someone else?
Again not saying you cannot enjoy outsourced foods but ultimate control by you in making your foods is the lines in your It’s and dots on your I’s with detail.
