Workouts from week 1

Week 1 workouts:

7/23 Lower Body workout #1
Squats- 135x5, 175x4, 225x3, 275x2, 315x1, 265x14- felt good, not super hard
Leg Ext- 130x10x5
Leg curls- 140x7, 70x10x2, problems with calves cramping
Calf raises- 120x15x3
Triceps Push-downs- 70x8-10 4 sets
Curls 35lb x10 3 sets
Abs
20min steady cardio
Sleep- 6.5 hours

7/24 Rest Day/but moving and lots of walking

7/25 Upper Body workout #1
Bench Press CG- barx15, 135x5, 165x4, 195x3, 225x2, 245x1, 225x8 (goal 12 reps)
Incline Press- 185x5, 135x14
Isolateral Row- 2platesx15, 4 platesx10, 6 platesx14 (goal 20 reps)
Pull ups- 5,4,4,2,1, 30x2, 45x5, bwx12
Cable curls ss with Triceps rope from ground overhead
70x12,x12,x12 and 70x12,x12,x11
20min cardio on 15 incline 3.2 speed
Sleep- 6 hours

7/26 Cardio (light 30min)+ 10lbsx20x4 lateral raises

7/27 Lower Body workout #2
Front Squats- w/up,  245x5, 265x4, 285x1, 265x3,x3 (next week try 275 for sets of 3)
Hack Squats- 4platesx20, x20,x18 (felt good, keep same weight and work to get 20-25 reps each set before moving up)
Calf Raises Seated- 90x15,x15,x15
Light Ab work

7/28- complete rest day

7/29 Upper Body workout #2

Behind the Neck Press (BNP)- 105x10, 125x7, 105x9,x7 (will stick with 105 next week)
Dips Bwx25,x19,x13x12 (goal is to get 25 on all 4 sets before adding weight)
Deadlifts- w/up sets and then working set at 360x2 (felt good)
Speed deadlifts- 8x3 @290
          Circuit, 3 rounds at 135lbs for all exercises, 8 reps for each exercise
Stiff deads
Bent over rows
Lat pull downs
Good mornings
        Finisher
Triceps pushdowns 70x12,x12,x11,x9,x8
DB curls 35x10,x10,x10,x8,x8 (last sets had bad form)
Sleep- 8 hours :D

*Overall I can say this was a good workout. I slept well the night before and I felt good coming out. Didn’t do cardio since this was a fairly high volume/long workout. Will do cardio tomorrow after work. 

So, there you have it. 1 week of full workouts. My goals for this coming week are to improve conditioning through cardio, stick to my diet, and get lots of sleep (8+hours). Hopefully this will lead to better results in the gym.

Getting Ripped MOFOS

So, I have not posted in a while, mainly because I work shit tons of hours and am super busy so I'm going to post once or twice a week. Mainly on the weekends. However, each of these post will be super detailed and fucking awesome. I finally have my own apt with my amazing gf and I will be able to actually cook most of my meals and get every calorie down. Like I said before I'm going to start in the 2900-3000ish range with calories and slowly taper down until I'm super ripped, and then add back in calories slowly. So far I have been good with doing cardio consistently and am feeling good about myself. Anyhow, I have a little surprise for everyone. I'm going to post these awesome pizza tacos that I will be eating through out the week. The list with all my workouts will come after I complete my last workout of the week today. So stay tuned.


Here is how you make Jeremy's Pizza Tacos

Ingredients:
Veggies (as much and whatever kind you like)
Low calories pizza sauce
2 Truly whole grain tortillas (can be found a costco )
6oz of chicken (not required)
1/4 cup fat free non dairy cheese


Here is how you make it

Cook your chicken (if you are using it)

Weigh your chicken

Get crust ready (I actually added more tomato sauce for the record)

Cut your veggies

Add everything

Final product

Fold and enjoy

Getting ready to resume training

Hey Guys,


I'm writing from Brazil currently. I have managed to train while I was here but not really that intensely. My diet here has really not been that good so I have leaned out a bit (lost both fat/muscle/and some strength). I'm really excited though to get back to the states next week and finally get back on my normal eating schedule and start training hardcore again. I will start slow and ease into it so I don't get injured or anything. I have already planned my split and training schedule along with my diet. My goals are to get back to my strength levels before I finished school while getting leaner and then do a clean bulk and get brutally strong.

Here is my layout for training. Notice how its very basic with no real specialization. I still consider myself an intermediate so there is no need to deviate from the very basic movements (push/pull/squat)

Upper/Lower Split with x3 steady state conditioning (will add in interval work after the first 2 weeks)

Upper Body 1:
Bench Press- 5,4,3,2,1- 1x8-12 back off set
Incline Press- 1x5, 1x8-12
T Bar Rows- 1x20
Weighted Chins- 5,4,3,2,1, 1x3-5, 1xmax reps with body weight
French Press- 4x15
DB Curls- 4x15
Off Day/Conditioning 30min
Lower Body/Abs 1:
Squats- 5,4,3,2,1, 1x12-20
Leg Extensions 5x10 or 1-legged squats 5x10 (if I can figure out how to do these lol)
Leg Curls- 1x10-10-10 strip set (go to failure, strip weight off/repeat)
Calf Raises Seated- 3x15
Abs- 3 sets of 10
Off Day/Conditioning 30min
Upper Body 2: 
Press Behind the Neck/Klokov Press (4x8-10) or Standing Press for 5,4,3,2,1, 1x3-5
Dips- Bwx4 x max reps
Deadlifts- 5,4,3,2,1,1,1, 1x3
Shrugs 1x5, 1x20
Push Downs- 5x10
BB Curls- 5x10 
Off Day/Conditioning 30min 
Lower Body/Abs 2: 
Front Squats, 5,4,3,3,3
Leg Press- 2x20-25
Calf Raises standing 3x15
Decline Sit Ups- 3xmax reps
Day Off

So, notice how the training days are not that high in volume and its very simple. I'm going to try this for a few weeks and see if doing less shit=faster progression= faster results.


Additionally I will be switching my regular bench press to a closer grip press because I think that flaring the elbows out during a normal bench press is just not that healthy for pec/shoulder health.

I will be following a semi-strict progression for Bench/Squats and Deadlifts.

Here are some numbers I will use for squats (starting off super light to be conservative) The reps achieved are just projections, not sure how it will really pan out. I have repped 315 for 15 reps before so If I see myself hitting more than 20 reps for the AMAP I will up the weight the following week

For Bench (Again, numbers are really low, but that is on purpose...I'm gonna start slow and if everything is easy I can simply adjust)

For Deadlifts I will follow the Coan Progression Method (a little higher volume on those days)

 For the first 4-6 weeks my diet will be as follows (On conditioning days I will drop carbs from the protein shake)

 Very very long post but I'm excited to begin the journey! I will start this training program on July 22/23.