YES, I WAS THE FLASH AT THE GYM TODAY!!!
Have you seen the movie "You, Me, and Dupree!"?
Well, this was my "NESS" shirt. Giving me motivation to push harder and go further! Find your NESS!
ANY WHO, WHO DOESN'T WANT EYE POPPING, VEIN BULGING, PEAK REACHING BICEPS!
I DO, and to be honest. It can be hard to achieve, but WE WILL! Here's the workout :)
*this is the weight I do. adjust and use more or less if needed*
( gets the blood moving in the upper body without putting emphases on the bicep)
1 arm bicep curls
45 lbs 3x8
(keep your arms in fixed position. no swinging cheater!)
10lbs either side 3x8
3x8 40 lbs
( focuses on outer head of bicep)
seated preacher curl
4x how ever many you can do..
go for low weight high reps on this last excersize. we want to burn out with an exploding motion with a 2 second squeeze at the top forcing blood into the muscle. GET YOUR PEAK ON.
I put a pic of all the supplements I'm using now. I'll do a piece on each later.
WORK HARD, STAY STRONG, GET RESULTS!!
SPIT OUT THAT LIGHT WEIGHT! Time to eat heavy and lift big. To look swoll, start targeting those back muscles. As awesome as it is to have shirt popping arms, how about a tire flipping, bus pulling, can crushing back.
You hear guys talk about the V SHAPE. Well, it's because they have giant lats. That's part of your back.
You want your arms to look huge. Start doing bent over rows. One of the healthiest excersize you can do is the dead lift. It targets your shoulders, lower and upper back, and hamstrings.
Working your back is like opening a 401k for your body. Each time your work out you make a deposit that compounds fir your future.
Pull ups (3x6)
Your hamstrings need to be ready to lift. Get your blood moving.
1.Lat pull down (3x8)
keep the repetitions between 6 to 8 reps. If your going over 8 with good form up the weight.
2 min rest
2. upright rows (3x8) keep your elbows in tight and pull in to your belly button with your back strait. Get a big stretch on your way out, and then explode pulling in.
3. dead lift. (3x8) Careful of the weight you choose. This is a full body excersize that should be done with caution, but keep it heavy for the most benefit.
Great channel for the proper form:
4. run for 20 min on treadmill.
This workout is not for the faint of heart. Lifting heavy puts the heart under great strain, and making sure you have enough water will help with that.
DIETING FOR GAINS
If you want to make the most of these workouts you must be taking in at least 1 gram of protein per lb of body weight a day! Also up your calories by at least 500 more than what you are currently eating. If you don't gain weight your first week EAT MORE..
WORK HARD, STAY STRONG, AND GET RESULTS!!
FOR ALL THE NEWBIES! Crunches and sit-ups do not give you abs. They strengthen and form the ones you already have. Don't be an idiot! DO NOT BUY any of those gimmick machines on tv. YOU DONT NEED the ab roller from Dick's sporting goods. We want to get rid of the layers on top of the abs you have underneath.
If you want a six pack you need to start working on calisthenics, and you need to change your diet.
"CALISTHENICS" - are a form of exercise consisting of a variety of exercises, often rhythmical movements, generally without using equipment or apparatus. They are intended to increase body strength, body fitness and flexibility with movements such as bending, jumping, swinging, twisting or kicking, using only one's body weight for resistance.
stretch for 15 min.
10 min jog on treadmill
(2 min intervals)
Bows and Toes(planking) 2min
box jumps or high knees 2min
30 sec water break, then repeat two more times!
Take 5 min break!
Finally do weighted decline situps for 3 sets of 10!
DO THIS 3 TIMES A WEEK!! On your off days, start running! Set a goal to get to 2 miles, and once you get the distance down, run it faster!
When done right not only will you burn fat, but you'll strengthen and form those abs, getting rid of that stubborn belly fat! This is full body!
NONE OF THIS WILL WORK IF YOU DONT EAT RIGHT!
Drink more water! Cut out fatty foods! No more fried food! Take Coca-Cola out of your diet! Most importantly, get 8 hrs of sleep EVERY NIGHT!
Last tan, so you won't be as pail as me lol.
WORK HARD, STAY STRONG, AND GET RESULTS!!
I BELIEVE IN FITNESS. Part of my mission as a person is to leave a living legacy of healthy habits back on my children and friends. I want to be remembered as the man who never sat still. :)
Believe me I know how hard it is some times to get my self going. Getting into the mood to do any excersize what so ever can be a huge hassle. It's funny, my profession provides me with a simple solution.
Call it a short cut if you will. Or, call it hacking the brain. Tricking into thinking your ready to do some thing.
I call it "Wardrobing for sweat." Think about it. When you go some where nice you dress to impress. When you play a sport it's the same deal. When I played soccer in college, I bought the newest gear I could find so I would stand out on the field.
Dress in your favorite gym gear, or put on your newest shorts and shoes. Not only will you look good, but you'll be sending electrical signals to your brain that say LET'S DO THIS. Not only will you work out more often, but you'll look damn good do in it.
Work hard, Stay Strong, Get Results!