Volume Leg Training For Massive Legs

1. Leg Extensions 7 sets of 12-15 reps, rest 45 seconds between sets.
2. Seated Leg Curls 7 sets of 12-15 reps, rest 45 seconds between sets.
3. Squats 7 sets of 10-12 reps, rest 1 minute between sets.
4. Hack Squats Feet Close 7 sets of 10-12 reps, rest 45 seconds between sets.
5. Weighted Walking Lunges 5 sets of 10-12 steps per leg, rest 45 seconds between sets.

Volume Chest Training For Gaining Serious Mass

1. Incline Bench Press 7 sets of 10-12 reps, rest 45 seconds between sets.
2. Flat Dumbbell Press 7 sets of 10-12 reps, rest 45 seconds between sets.
3. Decline Dumbbell Press 7 sets of 10-12 reps, rest 45 seconds between sets.
4. Incline Dumbbell Flyes 7 sets of 12-15 reps, rest 30 seconds between sets.
5. Cable Crossovers, 7 sets of 12-15 reps, rest 30 seconds between sets.

17 Awesome Back Exercises That You Should Do

1. Deadlift

2. Lumber Extensions 

3. Good-mornings

4. Pull-ups

5. Wide Grip Pull-downs

6. Underhand Pull-downs

7. Dumbbell Pullovers

8. Barbell Rows

9. One-Arm Dumbbell Rows

10. T-Bar Rows

11. Lying T-Bar Rows

12. Cable Rows

13. Farmers Carries

14. Machine Rows

15. Barbell Shrugs

16. Dumbbell Shrugs

17. Barbell Upright Rows

How To Get Big Calfs (Do This Everyday Or Every Other Day)

1. Standing Calf Raises 5 sets of 10-12 reps, dropset last set, rest 30 seconds between sets.
2. Donkey Calf Raises 5 sets of 10-12 reps, if the person is light then do 20-25 reps, rest 30 seconds between sets.
3. Machine Calf Raises 5 sets of 10-12 reps, rest 30 seconds between sets.
4. Seated Calf Raises 5 sets of 10-12 reps, dropset last set, rest 30 seconds between sets.

OR

1. Smith Machine Calf Raises 5 sets of 10-12 reps, dropset last set, rest 30 seconds between sets.
2. Machine Donkey Calf Raises 5 sets of 10-12 reps,rest 30 seconds between sets.
3. Calf Sled Machine Raises 5 sets of 10-12 reps, rest 30 seconds between sets.
4. Seated Barbell Calf Raises 5 sets of 10-12 reps, rest 30 seconds between sets.

Quadriceps And Hamstrings Training

Quadriceps 

1. Leg Extensions 5 sets of 12-15 reps, dropset last set, rest 45 seconds between sets.

2. Barbell Squats 5 sets of 8-10 reps, rest 1 minute between sets.

3. Leg Press 5 sets of 12-15 reps, rest 1 minute between sets, dropset last set.

4. Close Stance Hack Squat 5 sets of 10-15 reps, rest 1 minute between sets.

5. Sissy Squats 5 sets of 20 reps, rest 45 seconds between sets.

Hamstrings 

1. Lying Leg Curls 5 sets of 12-15 reps, dropset last set, rest 45 seconds between sets.

2. One Leg Standing Leg Curls 5 sets of 12-15 reps, rest 45 seconds between sets.

3. Seated Leg Curls 5 sets of 12-15 reps, rest 45 seconds between sets.

4. Stiff Legged Deadlift 5 sets of 10-12 reps, rest 45 seconds between sets.

5. Weighted Lunges 5 sets of 10-12 reps per leg, rest 45 seconds between sets.

Volume Dropset Leg Training

Superset

1. Leg Extensions 5 sets of 12-15 reps, dropset last set, rest 45 seconds between sets.
2. Seated Leg Curls 5 sets of 12-15 reps, dropset last set, rest 45 seconds between sets.

Working Sets

3. Barbell Squats 5 sets of 12 reps, dropset last set, rest 90-120 seconds between sets.
4. Leg Press 5 sets of 12-15 reps, dropset last set, rest 90 seconds between sets.
5. Hack Squats 5 sets of 12-15 reps, dropset last set, rest 90 seconds between sets.
6. Machine Leg Press 2 sets of 50-100 reps, rest 1 minute between sets.

Legs

1. Squat 7 sets of 4 reps with 305lbs. Rest 60-90 seconds between sets.
2. Lunges 4-5 sets of 12 steps per leg, rest 60-90 seconds between sets.
3. Hack Squat 5 sets of 12-15 reps, dropset last set to failure, rest 60-90 seconds between sets.
4. Seated Leg Curls 5 sets of 12 reps, dropset last set to failure, rest 60-90 seconds between sets.
5. Leg Extensions 5 sets of 12 reps, dropset last set to failure, rest 60 seconds between sets.

Chest And Back

Superset

1. Incline Bench Press 5 sets of 10-12 reps, dropset last set to failure.

2. Pullups 5 sets of failure, rest 45 seconds between sets.

Superset

3. Flat Dumbbell Press 5 sets of 10-12 reps.

4. Barbell Rows 5 sets of 10-12 reps, rest 45 seconds between sets.

Superset

5. Dips 5 sets of 12-15 reps.

6. Lying T-bar Rows 5 sets of 10-12 reps, rest 45 seconds between sets.

Tri-set

7. Incline Dumbbell Flyes 4 sets of 12 reps.

8. Cable Crossovers 4 sets of 12 reps.

9. Dumbbell Pullovers 4 sets of 12 reps, rest 45 seconds between sets.

Volume Back Training

1. Deadlift 5 sets of 10-12 reps. rest 1 minute between sets.
2. Barbell Rows 7 sets of 10-12 reps, rest 45 seconds between sets.
3. T-Bar Rows 7 sets of 10-12 reps, rest 45 seconds between sets.
4. One-Arm Dumbbell Rows 7 sets of 10-12 reps, rest 45 seconds between sets.
5. Lying T-Bar Rows 7 sets of 10-12 reps, dropset last set, rest 45 seconds between sets.
6. Machine Pullovers 7 sets of 12 reps, rest 30 seconds between sets.

Feeder Workout

What Kind Of Music Do I Listen To When I Workout?

I listen to metal when I train. I do not listen to rap, country. Here is some bands I listen to.

Methwitch
https://www.youtube.com/watch?v=MaPJkOdZudU&t=108s


Carach Angren
https://www.youtube.com/watch?v=dWxd05N8zXc



Anorexia Nervosa
https://www.youtube.com/watch?v=ql6jV7aiWl0&t=930s






Infant Annihilator
https://www.youtube.com/watch?v=B7mhQipwdb0



Acrania
https://www.youtube.com/watch?v=v4uaqmUW6fA




Vulvodynia
https://www.youtube.com/watch?v=PAqBSGMLDXY


Ingested
https://www.youtube.com/watch?v=F3-37QScS6Y&t=764s


Cradle Of Filth (My favorite band)
https://www.youtube.com/watch?v=yrPBye5MUcg


Behemoth
https://www.youtube.com/watch?v=Zl2sqMDZi3A


FLESHGOD APOCALYPSE
https://www.youtube.com/watch?v=xjKyzwqIT7s

How To Get Big Calves

If you want big calves then you should do this everyday before your official workout:

A.
1. Standing Calve Raises 10 sets of 10 reps, rest 30 seconds between sets.
2. Seated Calf Raises 5 sets of 10-12 reps, dropset last set to failure, rest 30 seconds between sets.

B.
1. Standing Calf Raises 10 sets of 50, 40, 30, 20, 10, 10, 20, 30, 40, 50 reps, rest as many reps you do as seconds. For example, you do 50 reps then you rest 50 seconds and if you do 40 reps then you rest 40 seconds.

C.
1. Standing Calf Raises 5 sets of 10-12 reps, rest 30 seconds between sets.
2. Leg Press Calf Raises 5 sets of 10-12 reps, rest 30 seconds between sets.
3. Seated Calf Raises 5 sets of 10-12 reps, rest 30 seconds between sets.
4. One-Leg Calf Raises 5 sets of 10-12 reps each leg, rest 30 seconds between sets.

Volume Arm Training

Superset

1. Straight Bar Pushdowns 7 sets of 12-15 reps.

2. Cable Curls 7 sets of 10-12 reps, rest 30 seconds between sets.

Superset

3. EZ-Bar Skullcrushers 7 sets of 12-15 reps.

4. EZ-Bar Curls 7 sets of 10-12 reps, rest 30 seconds between sets.

Superset

5. Machine Dips 7 sets of 12-15 reps.

6. Machine Preacher Curls 7 sets of 10-12 reps, rest 30 seconds between sets.

Superset

7. Underhand Barbell Skullcrushers 7 sets of 12-15 reps.

8. Reverse Barbell Curls 7 sets of 10-12 reps, rest 30 seconds between sets.

Benefits Of Volume Training

Diminished Joint Damage 

• high-volume resistance training mainly relies on light to moderate weight instead of heavy-duty poundage
• there is less impact on the joints
• if you sub in machines for free weights, you're going a step further to save your joints and tendons by reducing jarring movements and limiting range of motion to help ensure you use proper form

Reduced CNS Fatigue 

• Feeling tired and weak during or after a heavy workout is likely due to central nervous system (CNS) fatigue
• exhausting your muscles is a good thing for hypertrophy (building muscle)—you can't know how far you can go until you push yourself to the limit—training to failure every time can be a detriment
• high-volume training, the intensity is often low enough to keep most athletes from developing CNS fatigue, but still at a point where workouts remain a challenge

 Burn Fat And Build Muscle At The Same Time 

• Adding a high-intensity element to your high-volume training can turn into “ muscle-building cardio” when applied correctly with circuit training routine
• Keep your heart rate elevated by minimizing rest between sets or rounds of circuits

It's Great For Bulking

• The huge amount of reps involved force your motor units to contract muscles, which in turn adapt to the stress by hypertrophying those fibers
• the sheer volume means that you’re spending more time doing each exercise – meaning time under tension of your muscles is increased, which in turn increases hypertrophy
• Volume training uses compound lifts that recruit multiple muscles in each movement
• More anabolic hormones are released the more muscle mass you involve in exercise
• You can also lift more weight than you could during an isolation, which increases hypertrophy even more

Sample 4 Week German Volume Training Routine For Bulking

Day 1 – Chest and Back

Incline Bench Press 7 sets of 10-12 reps, rest 45 seconds between sets.

Flat Dumbbell Press 7 sets of 10-12 reps, rest 45 seconds between sets.

Incline Dumbbell Press 7 sets of 10-12 reps, rest 45 seconds between sets.

Cable Crossovers 7 sets of 12 reps, rest 30 seconds between sets.

Dumbbell Pullovers 7 sets of 10-12 reps, rest 45 seconds between sets.

Deadlift 7 sets of 10-12 reps, rest 45 seconds between sets.

Barbell Rows 7 sets of 10-12 reps, rest 45 seconds between sets.

T-Bar Rows 7 sets of 10-12 reps, rest 45 seconds between sets.

Day 2 – Legs and Abs

Squats 7 sets of 10-12 reps, rest 45 seconds between sets.

Stiff Legged Deadlift 7 sets of 10-12 reps, rest 45 seconds between sets.

Weighted Lunges 7 sets of 10-12 reps per leg, rest 45 seconds between sets.

Leg Press 7 sets of 10-12 reps, rest 45 seconds between sets.

Seated Leg Curls 7 sets of 12 reps, rest 30 seconds between sets.

Day 3 – Arms and Shoulders

Dumbbell Lateral Raises 7 sets of 10-12 reps, rest 30 seconds between sets

Dumbbell Rear Delt Flyes 7 sets of 10-12 reps, rest 30 seconds between sets.

Dumbbell Front Raises 7 sets of 10-12 reps, rest 30 seconds between sets.

Barbell Press 7 sets of 10-12 reps, rest 45 seconds between sets.

Barbell Curls 7 sets of 10-12 reps, rest 30 seconds between sets.

Hammer Curls 7 sets of 10-12 reps, rest 30 seconds between sets.

Preacher Curls 7 sets of 10-12 reps, rest 30 seconds between sets.

Rope Pushdowns 7 sets of 10-12 reps, rest 30 seconds between sets.

Barbell Skullcrushers 7 sets of 10-12 reps, rest 30 seconds between sets.

Dumbbell Tricep Extensions 7 sets of 10-12 reps, rest 30 seconds between sets. 

http://www.proven4.com/blog/the-benefits-of-highvolume-training/
https://www.maxinutrition.com/sports/bodybuilding/German-Volume-Training-Benefits-for-Bulking/

Volume Arm Training

Superset

1. Rope Pushdowns 7 sets of 15 reps.

2. Rope Cable Curls 7 sets of 12 reps, rest 30 seconds between sets.

Superset

3. EZ-Bar Skullcrushers 7 sets of 15 reps.

4. EZ-Bar Curls 7 sets of 10 reps, rest 45 seconds between sets.

Superset

5. Machine Skullcrushers 7 sets of 20 reps.

6. Machine Preacher Curls 7 sets of 12 reps, rest 30 seconds between sets.

Superset

7. Dumbbell Skullcrushers 3 sets of 100 reps.

8. Dumbbell Hammer Curls 3 sets of 60 reps, no rest.

Volume Leg Day (Hamstrings, Glutes, And Calves)

1. Seated Leg Curls 7 sets of 10-12 reps, dropset last set, rest 45 seconds between sets.
2. Stiff Legged Deadlift 7 sets of 10-12 reps, rest 45 seconds between sets.
3. Weighted Hyperextension 7 sets of 10-12 reps, rest 45 seconds between sets.
4. Reverse Machine Leg Press 7 sets of 10-12 reps each leg, rest 45 seconds between sets.
5. Weighted Lunges 7 sets of 10-12 reps per leg, rest 45 seconds between sets.  
6. Standing Calf Raises 7 sets of 10-12 reps, dropset last set to failure, rest 45 seconds between sets.
7. Seated Calf Raises 7 sets of 10-12 reps, rest 30 seconds between sets.

Volume Shoulder Training

1. Dumbbell Lateral Raises 7 sets of 10-12 reps, rest 30 seconds between sets, dropset last set to failure.
2. Dumbbell Rear Delt Flyes 7 sets of 10-12 reps, rest 30 seconds between sets, dropset last set to failure.
3. Barbell Upright Rows 7 sets of 10-12 reps, rest 30 seconds between sets, dropset last set to failure.
4. Machine Rear Delt Flyes 7 sets of 10-12 reps, rest 30 seconds between sets, dropset last set to failure.
5. Behind The Neck Barbell Press 7 sets of 10-12 reps, rest 30-45 seconds between sets, dropset last set to failure.
6. Barbell Shrugs 7 sets of 10-12 reps, rest 30 seconds between sets, dropset last set to failure.

My Feeder Workout

1. EZ-Bar Curls 8-10 sets of 1-6 reps, rest 45 seconds to a minute between sets. I go really heavy on this.
2. EZ-Bar Skullcrushers 8-10 sets of 8-12 reps, rest 45 seconds to a minute. I go heavy on this too but I try to double the reps compared to what I did on the curls because the triceps are bigger than the biceps so the logical way of getting big arms is to do double with the same amount of weight you did for biceps.

Superset

3. Dumbbell Skullcrushers with Fat Gripz 3 sets of 100 reps.

4. Dumbbell Hammer Curls with Fat Gripz 3 sets of 60 reps. No rest.

5. Dumbbell Wrist Curls with Fat Gripz 3 sets of 60 reps. Do these back to back with barely any rest. It will burn really satisfying.  

Volume Back Training

1. Pullups 7 sets of 10-12 reps or to failure if you weigh too much, rest 45 seconds between sets.
2. Deadlift 5-7 sets of 8-10 reps, rest 1 minute between sets.
3. Barbell Rows 7 sets of 10-12 reps, rest 45 seconds between sets.
4. T-Bar Rows 7 sets of 10-12 reps, rest 45 seconds between sets.
5. One-Arm Dumbbell Rows 7 sets of 10-12 reps per arm, rest 45 seconds between sets.
6. Dumbbell Pullovers 7 sets of 10-12 reps, rest 30 seconds between sets.

Volume Leg Training

1. Leg Extensions 7 sets of 10-12 reps, rest 45 seconds between sets.
2. Seated Leg Curls 7 sets of 10-12 reps, rest 45 seconds between sets.
3. Squats 7 sets of 8-10 reps, rest 1 minute between sets.
4. Stiff-Legged Deadlift 7 sets of 10-12 reps, rest 1 minute between sets.
5. Weighted Lunges 7 sets of 10 reps per leg, rest 60-90 seconds between sets.
6. Hack Squats 7 sets of 12 reps, rest 30 seconds between sets.

Volume Chest Workout

1. Flat Bench Press 7 sets of 10-12 reps, rest 45 seconds between sets.
2. Incline Dumbbell Press 7 sets of 10-12 reps, rest 45 seconds between sets.
3. Incline Dumbbell Flyes 7 sets of 12 reps, rest 45 seconds between sets.
4. Machine Chest Press 7 sets of 10-12 reps, rest 30 seconds between sets.

Superset

5. Cable Crossovers 7 sets of 12 reps.

6. Incline Tomb Press 7 sets of 12 reps, rest 15 seconds between sets.

Day 1 and Day 7 Of Lunging Everyday

Arms

AM: Lunge half a mile for cardio.

PM: Arms

1. Partner EZ-Bar Curls 12, 10, 8, 6, 4, 2, 4, 6, 8, 10, 12 reps. Rest only when your partner is doing his set, when he's done with his set he/she will hand you the EZ-Bar.
2. High-Pulley Cable Curls 7 sets of 10-12 reps, rest 30 seconds between sets.
3. Hammer Curls 7 sets of 8-10 reps, rest 30 seconds between sets.
4. Machine Preacher Curls 7 sets of 10-12 reps, dropset last set to failure, rest 30 seconds between sets.
5. Rope Tricep Pushdown 7 sets of 10-12 reps, rest 30 seconds between sets.
6. Barbell Skullcrushers 7 sets of 10-12 reps, rest 45 seconds between sets.
7. Machine Dips 7 sets of 10-12 reps, rest 45 seconds between sets.
8. One-Arm Dumbbell Tricep Extensions 7 sets of 10 reps, no rest.

Shoulders and Lunging For Cardio

AM: Lunge half a mile.

PM: Shoulders

1. Dumbbell Rear Delt Flyes 7 sets of 12 reps, rest 45 seconds between sets.
2. Machine Rear Delt Flyes 7 sets of 12 reps, rest 45 seconds between sets.
3. Dumbbell Lateral Raises 7 sets of 10-12 reps, rest 45 seconds between sets.
4. Dumbbell Upright Rows 7 sets of 10-12 reps, rest 30 seconds between sets.
5. Machine Lateral Raises 7 sets of 12 reps, rest 30 seconds between sets.
6. Dumbbell Front Raises 7 sets of 10-12 reps, rest 30 seconds between sets.
7. Kettel Bell Lateral Raises Over The Head 5 sets of 12 reps, rest 15 seconds between sets.

Rich Piana Feeder Workout (Biceps)

Volume Chest Workout 4/3/17

1. Incline Bench Press 7 sets of 8-10 reps, rest 1 minute between sets.
2. Incline Dumbbell Press 7 sets of 8-10 reps, rest 1 minute between sets.
3. Dips 7 sets of 10 reps, rest 1 minute between sets.
4. Machine Chest Press 7 sets of 10-12 reps, rest 1 minute between sets.
5. Incline Dumbbell Flyes 7 sets of 10-12 reps, rest 45 seconds between sets.
6. Cable Crossovers 7 sets of 12 reps, rest 30 seconds between sets.

Interview Questions

Can you tell me a little about yourself?
Currently I am not working and I am a student from Port Angeles High School. My last job was working for a moss removal business called All Gone Roof Cleaning And Moss Removal. My duties that I had to do was clean the moss off the clients roofs. I tend to be motivated when it comes to work. I like the feeling of getting things done right and perfect. I don't like leaving a job if it's not done or not correctly done right.

How did you hear about the position?
I was on Facebook in a group and I saw a post about the Coyote BBQ saying that they were accepting resume's. I was very excited when I saw that you guy's are hiring so I took the chance and I gave you guy's my resume.

What do you know about the company? 
I know that Michael and Candy McQuay reopened the doors to Kokopelli Grill in December 2009. Chef Michael runs the kitchen and Candy takes care of all of the guests.

Why do you want this job? 
I want this job because I will be very passionate about it. I am an easily motivated when it comes to talking to people and dealing with regular job duties. Another reason why I want this job is that I will have more knowledge of how this company is like.

Why should we hire you?
I can and I will do the work that I am assigned to do, I can fit in with the team and the culture this job brings to me, and I am a very hard worker. I am a team player. When I work I like the feeling of getting things done.

What are your greatest professional strengths? 
My greatest strengths are accomplishing my goals that I am set out to do. For example, my previous job my boss had to go do bids for more work and my last employer (Eric) said that I was working by myself today. He told me to finish the whole house today and I did. There was no moss on the roof when he checked it. I'll tell you this Eric was impressed.

What do you consider to be your weaknesses? 
I may be great at accomplishing my goals for my job but I have a hard time with speaking publicly to a big crowd. I have been working on this in school and I have made improvements for speaking in front of class at the high school.

Volume Training Program/ Programa de Entrenamiento en Volumen

Monday: Chest/Calves
Tuesday: Back/ Calves
Wednesday: Shoulders/ Calves
Thursday: Legs
Friday: Arms
Saturday: Legs (High Reps)
Sunday: Rest Day

El lunes: Pecho/terneros
El martes: Espalda / terneros
El miércoles: Hombros / terneros
El jueves: piernas
El viernes: brazos
El sábado: Piernas (altos representantes)
El domingo: Día de descanso

Weeks 1-4: 7 sets on every exercise. Six or eight total exercises in each workout.
Weeks 5-8: 8 sets on every exercise. Six or eight total exercises in each workout.
Weeks 9-12: 9 sets on every exercise. Six or eight total exercises in each workout.

Semanas 1-4: 7 conjuntos en cada ejercicio. Seis o ocho ejercicios totales en cada entrenamiento.
Semanas 5-8: 8 conjuntos en cada ejercicio. Seis o ocho ejercicios totales en cada entrenamiento.
Semanas 9-12: 9 juegos en cada ejercicio. Seis o ocho ejercicios totales en cada entrenamiento.

Shoulders And Calves 3/19/17

Superset

1. Dumbbell Lateral Raises 5 sets of 12 reps.
2. Dumbbell Rear Delt Flyes 5 sets of 12 reps, rest 45 seconds between sets.

Superset

3. Smith Machine Barbell Rows 5 sets of 12 reps.
4. Smith Machine Shrugs 5 sets of 12 reps, rest 45 seconds between sets.

Tri-set

5. Machine Rear Delt Flyes 5 sets of 12 reps.
6. Machine Lateral Raises 5 sets of 12 reps.
7. Machine Shrugs 5 sets of 12 reps, no rest between sets.

Working Sets

8. Machine Calf Raises 5 sets of 15-20 reps, dropset last set to failure, rest 45 seconds between sets.
9. Seated Calf Raises 5 sets of 12 reps with 135lbs, rest 30 seconds between sets. No bouncing the weight, control it and feel it BURN!!

5/3/1 Strength Training Weeks 1-2

Week 1:
Bench Press
Set 1: 175lbs for 5 reps.
Set 2: 200lbs for 5 reps.
Set 3: 225lbs for 5+ reps.
Sets 4-7: 185lbs for 8 reps.

Squat
Set 1: 235lbs for 5 reps.
Set 2: 275lbs for 5 reps.
Set 3: 310lbs for 5+ reps.
Sets 4-7: 225lbs for 8 reps.

Deadlift
Set 1: 270lbs for 5 reps.
Set 2: 310lbs for 5 reps.
Set 3: 355lbs for 5+ reps.
Sets 4-7: 315lbs for 8 reps.

Shoulder Press
Set 1: 85lbs for 5 reps.
Set 2: 100lbs for 5 reps.
Set 3: 110lbs for 5+ reps.
Sets 4-7: 95lbs for 8 reps.

Week 2:
Bench Press
Set 1: 185lbs for 3 reps.
Set 2: 210lbs for 3 reps.
Set 3: 240lbs for 3+ reps.
Sets 4-7: 185lbs for 8 reps.

Squat
Set 1: 255lbs for 3 reps.
Set 2: 290lbs for 3 reps.
Set 3: 330lbs for 3+ reps.
Sets 4-7: 225lbs for 8 reps.

Deadlift
Set 1: 290lbs for 3 reps.
Set 2: 330lbs for 3 reps.
Set 3: 375lbs for 3+ reps.
Sets 4-7: 315lbs for 8 reps.

Shoulder Press
Set 1: 90lbs for 3 reps.
Set 2: 105lbs for 3 reps.
Set 3: 115lbs for 3+ reps.
Sets 4-7: 95lbs for 8 reps.

ZMA: A Great Supplement To Take

Vitamin B6:
What is vitamin B6?
The family of B vitamins, which are also known as B complex vitamins, plays an important role in converting food into energy and helping the body metabolize fats and proteins. The B vitamins are also important for healthy hair, skin, liver, and eyes. Vitamin B6, or pyridoxine, is one in this group of eight vitamins.

What does vitamin B6 do?
Vitamin B6 helps a lot of the systems in your body function. It is important for cardiovascular, digestive, immune, muscular, and nervous system function. The B6 vitamin is needed for proper brain development and function and to make the hormones serotonin and norepinephrine, which affect mood. Vitamin B6 also helps the body make melatonin, which is important in helping regulate your internal clock.

How much vitamin B6 do I need?
All B vitamins are water-soluble, which means that they dissolve in the body’s fluids, and any unneeded amounts are excreted in the urine — the body is not able to store any leftover B vitamin for future needs. You need sources of vitamin B6 as well as the other B vitamins every day. The exact amount of B6 vitamin you need depends on your age, gender, and any special circumstances, such as whether you’re pregnant or breastfeeding.

Children

• Newborn to 6 months: 0.1 milligram (mg) per day Infants 7 months to 1 year: 0.3 mg
• Children 1 to 3 years: 0.5 mg
• Children 4 to 8 years: 0.6 mg
• Children 9 to 13 years: 1 mg
• Boys 14 to 18 years: 1.3 mg
• Girls 14 to 18 years: 1.2 mg

Adults

• Men and women 19 to 50 years: 1.3 mg
• Men 51 years and older: 1.7 mg
• Women 51 years and older: 1.5 mg
• Pregnant women: 1.9 mg
• Breastfeeding women: 2.0 mg

Magnesium: 

Magnesium is needed to keep muscle and nerve functions normal and to keep the heart beating rhythmically. It also helps to support a healthy immune system, and keeps bones strong. It is important in terms of regulating blood sugar levels, thereby promoting normal blood pressure. It also supports energy metabolism and protein synthesis. It has a positive effect on the treatment of disorders such as cardiovascular disease, hypertension, and diabetes. Dietary magnesium is absorbed in the small intestines and is excreted through the kidneys.

Prevents Asthma – Patients that suffer from chronic asthma may be able to normalize their breathing with the help of magnesium supplements that aid in relaxing the bronchial muscles and regulating breathing. Even wheezing and breathlessness can be relieved through administration of intravenous magnesium.

Keeps bones healthy – Magnesium is directly related to bone density, and subsequently, an inadequacy of this mineral in the body can be a cause of osteoporosis. It helps in the regulation of calcium levels in the body, along with vitamin D, copper, and zinc. It, along with calcium and Vitamin D, should be taken throughout the developmental years and adulthood, since it eliminates the chances of developing osteoporosis when you get older.

Essential during pregnancy – Magnesium is one of the vital elements to ensure a healthy pregnancy. Proper intake of its supplements during pregnancy is extremely beneficial for reducing the risk of osteoporosis and increasing the pain tolerance level, thereby resulting in a smooth delivery process and an optimization of blood pressure. Magnesium sulfate is the best treatment for preventing eclamptic seizures in expectant mothers who may have hypertension.

Treats back pain and cramps – Magnesium helps treating people with severe backaches by relaxing back muscles, kidney stress and muscular tension. As mentioned earlier, it also helps in the body’s absorption of calcium, which may lead to faster healing of the bones. Symptoms of cramps in the legs, as well as general fatigue are traditional symptoms of its deficiency. Therefore, proper intake of its supplements acts as a cure for chronic leg cramp problems.

Prevents heart attack – Magnesium protects the heart from irregular heartbeats and tenderly shields your heart from damage, particularly from muscle stress. It actually calms the nerves and mediates digestive processes and prevents problems like vomiting, cramps, indigestion, abdominal pain, flatulence, and constipation, all of which can put undue stress on various parts of your cardiovascular system. And its deficiency can result in heart disease, often leading to fatal results.

Prevents constipation – Magnesium provides quick relief from constipation, and a high dose of water-soluble magnesium supplements is known to bring sound relief for even the most severe constipated state. The laxative property of this vitamin relaxes the intestinal muscles, thereby helping to establish a smoother rhythm while passing bowels. It also has another property of attracting water, which in turn softens the stool and helps it to pass easily.

Prevents diabetes and regulates sugar level – The health benefits of magnesium extend to diabetic patients also, as this mineral helps to regulate the insulin reaction to blood sugar levels. Its supplements are vital for all diabetic patients as many of them suffer from magnesium deficiency. It aids in regulating blood sugar status, thus promoting normal blood pressure. Hypertension is one of the major reasons for an impending heart attack, and it has been found that many people with high blood pressure also have a magnesium deficiency. Therefore, extra nutrients and mineral supplements with magnesium content are vital in order to avoid any medical complications.

Cures psychiatric disorders – Magnesium is known to cure some of the psychiatric dysfunctions such as panic attacks, stress, anxiety and undue agitation.

Cures migraines – Migraine attacks badly affect many Americans, especially, females.  Magnesium supplements and liquids considerably reduce the severity of such attacks and may also help in reducing the rate of recurrence.

Produces collagen – Magnesium is important for producing proteins that are slowly transformed into collagen. Collagens are naturally occurring proteins mostly found in fibrous tissues like tendons, ligaments and the skin. It is also present in the cornea, bones, the gut, cartilage, blood vessels, and intervertebral discs. The more collagen in the system, the stronger those areas of the body will become.

Absorb minerals – Magnesium helps to absorb vital vitamins and minerals like sodium, calcium, potassium and phosphorus. Mineral absorption usually occurs within the small intestine and this benefit of magnesium ensures the detoxification of many harmful toxins in our body.

Activates enzymes – Magnesium also helps to boost the energy production in the body and it promotes the activation of enzymes to create cellular energy.

Controls bladder functions – Many people who have blabber problems and suffer from the frequent urge to urinate may find relief by taking magnesium supplements. Urination problems can come from a variety of reasons such as nephritis, infections, or sometimes interstitial cystitis; however, regular intake can bring great relief to these ailments.

The importance of magnesium is still not widespread or “common knowledge”, so many people ignore the importance of its consumption in their diet. Most dietitians recommend 250-350 mg per day of its supplement for adults.

The side effects of magnesium are very rare, but it is important to cover them.  Excess intake often leads to diarrhea, because it has a laxative quality. However, if you take it in the form of nutritional supplements, there are fewer chances of such side effects.  People with kidney disease should avoid taking its supplements without talking to a doctor.

Zinc:

The health benefits of Zinc include proper functioning of the immune and digestive systems, control of diabetes, reduction of stress levels, energy metabolism, and an increased rate of healing for acne and wounds. Also, it is helpful in terms of pregnancy, hair care, eczema, weight loss, night blindness, colds, eye care, appetite loss and many other minor conditions.

Zinc Deficiency Symptoms

• Growth retardation
• Low blood pressure
• Retarded bone growth
• Loss of appetite
• Loss of smell and taste senses
• Depression
• Rough skin/Pale Skin
• Weight loss
• Diarrhea
• Hair loss
• Fatigue
• White spots under finger nails.

Health Benefits Of Zinc

Skin Care: Studies have shown zinc to be an effective home remedy for curing pimples and acne. The consumption of antibiotic medication is still considered to be more effective, but the side effects and potential hormonal imbalance that those medicines can cause also must be considered. Also, since one of zinc’s most vital functions is to stimulate white blood cell function. White blood cells are integral in the healing process and can defend the body against a number of infections, including those that commonly attack canker sores, ulcers, burns, surgical incisions, and other various wounds. It is also required for the production of collagen, a connective tissue that is required for skin repair and regrowth.

Eczema: Also called “atopic dermatitis”, eczema is an inflammatory and chronic disorder of the skin, and it is mainly caused by deficiency of zinc in the body. Zinc plays an important role in healing chronic infections and assists the body in restoring its ability to heal properly and completely. This irritation can be cleared up by re-balancing the zinc content in your blood.

Acne: This mineral is important for eliminating acne from the skin. It regulates and controls the amount of testosterone in the body, which plays a dominant role in causing acne. In addition to that, zinc is also involved in collagen synthesis. This further aids in normalizing the amount of skin oils and improves the maintenance of healthy skin. The open sores that come with acne are practically magnets for bacterial and viral infections, and zinc can stimulate the white blood cell count and reduce the chances of any type of infection. Finally, acne can leave permanent scars on people who suffer from the condition, and zinc can help to reduce the evidence of those scars.

Prostate disorder: Zinc is very important in dealing with prostate disorders. Its deficiency causes enlargement of the prostate gland and makes it vulnerable to cancer. It is advisable to take 15mg of zinc everyday, under close medical observation, when suffering from prostate disorder. Studies have shown a reduction in tumor growth in the prostate when normal levels of zinc are present in the system.

Cognitive Function: Recent research has shown zinc to have a strong impact on mental function, because it can pair up with vitamin B6 to ensure the proper function of neurotransmitters that communicate with the body. It is also found in high concentrations in the hippocampus, which controls thought and memory. For those who have suffered from an injury, extra zinc will keep brain function strong, because the body naturally diverts zinc to the other parts of the body for healing purposes.

Sense of Smell and Taste: Zinc is one of the most important elements for a healthy life, but it has some very unique benefits as well, including the improvement of the senses of taste and smell. Taste buds and olfactory cells are zinc-reliant, and it is necessary for the proper development and growth of those specific cells. Studies have shown that raising zinc levels can heighten these two senses, because they are finally functioning at optimal levels.

Cold: Zinc supplements help in decreasing the severity and duration of colds and other mild illnesses. It reduces the amount of pro-inflammatory cytokines, which aggravate the body during colds or other infections. Also, it’s ability to stimulate white blood cell activity makes it ideal for reducing colds and infections.

Weight loss: Zinc plays a leading role in weight loss for obese individuals. A number of studies have connected zinc with a decrease in appetite, which prevents overeating. This is related to zinc’s manipulation of the ghrelin hormone, which tells the body when it wants to eat.

Pregnancy: Zinc is essential for the repair and functioning of DNA. It is essential for rapid growth of cells and for the building of major constituents of the cell over the course of a pregnancy. So much development and enzymatic activity takes place during pregnancy that it is one of the most important nutrients for infants and mothers.

Reproduction: In males, zinc assists in spermatogenesis and the development of the sex organs, while in females, zinc aids in all the reproductive phases, including the parturition and lactation stages. When it comes to sperm, zinc acts in a number of ways. First of all, it acts as a sort of sedative for the sperm so they don’t expend unnecessary energy. It also protects the reproductive DNA inside the sperm from breaking down, so a correct transference of information is guaranteed. Once the sperm enters the female reproductive tract, it quickly dissipates and the sperm have a sudden burst of energy, which propels them up the tube. Finally, it is an essential part of the enzymes that allow sperm to penetrate the egg.

Biological Functions: Zinc plays a key role in many biological functions such as reproduction, diabetes control, stress level modulation, immune resistance, smell and taste, physical growth, appetite and digestion.

Infection: Zinc helps a person to sense tastes and smells, improves the rate of wound healing, boosts immunity and helps in promoting the fetus growth. It helps in protecting against infectious disorders and fungal infections, which include pneumonia and conjunctivitis.

Antioxidant: Zinc acts as an antioxidant and is involved in some of the biochemically decisive reactions in the body, including protein synthesis, enzymatic function and carbohydrate metabolism. Since zinc is involved in so many integral systems and functions of the body, it cannot be stressed enough – You must have zinc in your diet!

Enzyme regulation: Zinc is an essential component in a number of enzymes that help in regulating cell growth, protein synthesis, hormonal level, DNA, regulating gene transcription, energy metabolism and other related functions.

Cancer: In males, zinc plays a vital role in the prostate gland and prevents premature damage or strain, which can lead to problems like cancer. The natural antioxidant properties of zinc means that it actively seeks out free radicals, the hazardous byproducts of cell metabolism that can cause a number of diseases. Free radicals can morph normal cells into cancerous cells by breaking down the DNA integrity so the elimination of free radicals by antioxidants is one of the most vital lines of defense against many kinds of cancer.

Chronic Fatigue: People suffering from chronic fatigue are usually told to consume fish oil, as it is rich in zinc. Many doctors suggest no other medications for curing chronic fatigue except to start consuming fish oil. Zinc must be doing something right! Zinc is integral for normal muscle function, and many researchers believe that muscle fatigue is one of the major causes of chronic fatigue. Therefore, zinc is the ideal supplement to boost your energy levels.

Alopecia: Alopecia causes loss of hair in both children and adults. Doctors often tell people suffering from this condition to seriously boost their intake of zinc in their diet. Since zinc is so beneficial for hair strength and integrity, the symptoms of alopecia can sometimes be diminished. You can access zinc supplements and capsules in almost all health food stores and groceries. studies have shown that zinc is somewhat more effective on treating childhood alopecia that the conditions of adults.

Bone loss: This is a condition  when the bones become weak and fragile. Zinc is a component of hydroxyapatite, which is a salt and makes the bone matrix strong and hard. For this reason, zinc should be added in your dietary plan to avoid bone loss, particularly as you get older, or if you show any signs of premature aging or osteoporosis.

Night blindness: Consuming Zinc in quantities of about 150-450 mg will help to improve your vision. Therefore, it is always recommended to consume food like beef, lamb, oysters, buckwheat and crabs as they are rich in zinc content and will improve the ability to see, and is particularly helpful for those suffering from night blindness. Vitamin-A, which is an essential part of improving night vision, stimulates certain enzymes that couldn’t function without zinc, therefore making it a necessary element in reducing night blindness.

A little bit of bicep training at home

Shoulders 3/11/17

1. Barbell Front And Behind The Neck Press 5 sets of 20 reps, rest 45 seconds between sets.

Superset

2. Dumbbell Lateral Raises 5 sets of 12 reps.

3. Dumbbell Rear Delt Flyes 5 sets of 12 reps, rest 45 seconds between sets.

Working Sets

4. Barbell Upright Rows 5 sets of 20 reps, rest 45 seconds between sets.

5. Machine Rear Delt Flyes 5 sets of 12-15 reps, rest 45 seconds between sets.

6. Machine Lateral Raises 5 sets of 12-15 reps, rest 45 seconds between sets.

7. Machine Press 5 sets of 12-15 reps, dropset last set to failure, rest 45 seconds between sets.

8. Machine Shrugs 5 sets of 12-20 reps, rest 30 seconds between sets.

Arm Day 3/10/17

1. Rope Hammer Curls 7 sets of 12-15 reps, dropset last set to failure, rest 30 seconds between sets.
2. Lying Cable Curls 7 sets of 10-12 reps, rest 30 seconds between sets.
3. Spider Curls 7 sets of 12 reps, rest 30 seconds between sets.
4. Machine Preacher Curls 7 sets of 12 reps, rest 30 seconds between sets.
5. Dip Machine 7 sets of 12-15 reps, rest 30 seconds between sets.
6. Machine Skullcrushers 7 sets of 12-15 reps, dropset last set to failure, rest 30 seconds between sets.
7. EZ-Bar Skullcrushers 7 sets of 10-12 reps, rest 30 seconds between sets.
8. Underhand Pushdowns 5 sets of 10-12 reps, rest 30 seconds between sets.

Chest, Cardio 3/4/17

1. Flat Bench Press 1 set of 10 reps with 135lbs, 2 sets of 10 reps with 185lbs, 2 sets of 8 reps with 205lbs, 2 sets of 6 reps with 225lbs.
2. Incline Dumbbell Press 7 sets of 10 reps, rest 1 minute between sets.
3. Weighted Dips 5 sets of 8 reps, rest 45 seconds between sets.
4. Cable Crossovers 5 sets of 12-15 reps, rest 30 seconds between sets.
5. Bike for 15 minutes.
6. Sauna for 20 minutes.

Shoulders, Abs 3/3/17

Tri-set

1. Dumbbell Rear Delt Raises 5 sets of 12 reps.
2. Dumbbell Lateral Raises 5 sets of 12 reps.
3. Dumbbell Front Raises 5 sets of 12 reps, rest 45 seconds between sets.

Working Set

4. Barbell Upright Rows 5 sets of 20 reps with 75 lbs. Rest 45 seconds between sets.

Superset

5. Rear Dealt Machine Flyes 5 sets of 20 reps.
6.Barbell Front Raises 5 sets of 20 reps, rest 45 seconds between sets.

Working Sets

7. Dumbbell Press 4 sets of 10 reps, rest 1 minute between sets.
8. Russian Twists 4 sets of 20 reps each side, rest 45 seconds between sets.
9. Sauna for 30 minutes.

Legs, Abs 3/2/17

1. Leg Press Calf Raises 5 sets of 15 reps, rest 45 seconds between sets.

Superset

2. Machine Calf Raises 5 sets of 15 reps.
3. Seated Leg Curls 5 sets of 10 reps, rest 45 seconds between sets.

Working Sets

4. Squats 2 sets of 10 reps with 135 lbs and 225 lbs. 3 more sets of 8 reps with 315 lbs. Rest 2 minutes between sets.
5. Leg Extensions 5 sets of 12 reps, rest 45 seconds between sets.

Superset

6. Hyperextensions 5 sets of 15 reps.
7. Lunges 5 sets of 10 reps each leg, rest 1 minute between sets.

Working Set

8. Rope Crunches 3 sets of 25 reps with the whole stack (170lbs).
9. Sauna for 30 minutes.

Arms, Abs, Cardio 3/1/17

1. Preacher Curls 6 sets of 10-12 reps, rest 45 seconds between sets.
2. Weighted Dips 6 sets of 15, 12, 9, 6, 3, 3 reps, rest 1 minute between sets
3. Barbell Curls 5 sets of 8-12 reps, rest 45 seconds between sets.
4. Machine Skullcrushers 5 sets of 15-20 reps, rest 45 seconds between sets.
5. Hammer Curls 5 sets of 10-12 reps, rest 45 seconds between sets.
6. One Arm Dumbbell Extensions 5 sets of 12 reps each arm, rest 30 seconds between sets.
7. Weighted Situps 3 sets of 20 reps, rest 45 seconds between sets.
8. Run for 10 minutes.
9. Sauna for 25 minutes.

Back, Abs, Cardio 2/28/17

1. Deadlifts 8 sets of 1-10 reps, rest 2 minutes between sets.
2. Cable Rows 5 sets of 12 reps, rest 1 minute between sets.
3. T-Bar Rows 5 sets of 8-10 reps, rest 1 minute between sets.
4. One Arm Dumbbell Rows 4 sets of 10 reps, rest 1 minute between sets.
5. Machine Back Rows 5 sets of 20 reps, rest 45 seconds between sets.
6. Weighted Situps 6 sets of 10 reps, rest 1 minute between sets.
7. Treadmill Run for 10 minutes.
8.  Rowing Machine for 5 minutes.
9. Sauna for 25 minutes.

Chest, Abs, Cardio

My wrist is injured so I didn’t do a lot today.

1. Flat Bench Press 6 sets of 1-3 reps, 4 sets of 8-10 reps with 185lbs. Rest 2 minutes between sets.
2. Incline Dumbbell Flyes 5 sets of 10-12 reps, rest 45 seconds between sets.
3. Russian Twists 1 set of 20 reps.
4. Leg Raise Hold 1 set of 1 minute hold.
5. 100 situps.
6. Cardio bike 10 minutes.

Calves, Biceps And Abs 2/26/17

1. Machine Calf Raises 5 sets of 15 reps, add weight every set, rest 45 seconds between sets.
2. Leg Press Calf Raises 5 sets of 15 reps, add weight every set, rest 45 seconds between sets.
3. Seated Calf Raises 5 sets of 25 reps, rest 30 seconds between sets.
4. Standing Calf Raises 5 sets of 15 reps, rest 30 seconds between sets.
5. Alternating Dumbbell Curls 5 sets of 20 reps, add weight every set, rest 45 seconds between sets.
6. Lying Cable Curls 5 sets of 15 reps with 50lbs, rest 30 seconds between sets.
7. Leg Raises 4 sets of 25 reps, rest 30 seconds between sets.
8. Bike for 7:30 minutes total.
9. Treadmill run for  7:30 minutes total.
10. Sauna for 25 minutes.

Shoulders 2/25/17

Tri-set

1. Dumbbell Rear Delt Flyes 5 sets of 10 reps.
2. Dumbbell Lateral Raises 5 sets of 10 reps.
3. Dumbbell Front Raises 5 sets of 10 reps, rest 45 seconds between sets.

Superset

4. Dumbbell Rear Delt Flyes 5 sets of 15 reps.
5. Dumbbell Shoulder Flyes 5 sets of 15 reps, rest 45 seconds between sets.

Working Set

6. Barbell Upright Rows 5 sets of 20 reps, rest 45 seconds between sets.

Tri-set

7. Machine Rear Delt Flyes 5 sets of 12 reps.
8. Machine Lateral Raises 5 sets of 12 reps.
9. Machine Shoulder Press 5 sets of 12 reps, no rest between sets.

Working Set

10. 45lbs Plate Shrugs 1 set of 100 (stupid) reps.
11. Decline Situps 2 sets of 6 reps with 25lbs, 2 sets of 6-8 reps with 15lbs, 2 sets of 8 reps with 10lbs.

12. Bike 15 minutes (6.4 miles and burned 185 calories)
13. Sauna for 25 minutes.

Back 2/24/17

1. Deadlift 5 sets of 1-6 reps. I did a PR today with 435lbs.
2. Hyperextensions 3 sets of 15 reps with 25lbs added, rest 30 seconds between sets.
3. Lying T-Bar Rows 4 sets of 10-12 reps, rest 45 seconds between sets.
4. Cable Rows 4 sets of 10-12 reps, rest 45 seconds between sets.
5. Smith Machine Barbell Rows 4 sets of 12 reps, rest 30 seconds between sets.
6. Underhand Pulldowns 4 sets of 10-12 reps, rest 45 seconds between sets.
7. Behind The Neck Pulldowns 4 sets of 15 reps, rest 30 seconds between sets.
8. Machine Rows 4 sets of 20 reps, rest 30 seconds between sets.
9. 5 minutes on the Rowing Machine.
10. 5 minutes on the Stair Stepper.
11. 5 minutes on the Bike
12. 40 minutes in the sauna.

Arms 2/23/17

1. Preacher Curls (Scott Curls) 5 sets of 8-10 reps, rest 1 minute between sets.
2. Hammer Curls 5 sets of 8-10 reps, rest 1 minute between sets.
3. Seated Dumbbell Curls 5 sets of 10-12 reps, rest 45 seconds between sets.
4. Reverse Machine Preacher Curls 5 sets of 20 reps, rest 30 seconds between sets.
5. Barbell Skullcrushers 5 sets of 20 reps, rest 45 seconds between sets.
6. Machine Dips 5 sets of 10-12 reps, rest 45 seconds between sets.
7. One Arm Dumbbell Tricep Extensions 5 sets of 10 reps, rest 45 seconds between sets.
8. Tricep Pushdowns 5 sets of 12-15 reps, rest 30 seconds between sets.
9. Situps 4 sets of 20 reps, rest 30 seocnds between sets.
10. Treadmill Run 15 minutes.
11. Sauna for 15 minutes.

Leg Day 2/22/17

1. Squats 3 warm up sets of 6 reps, 4 sets of pause reps with 315lbs (5 second pauses), 1 set of 1 rep with 365lbs, 3 sets of 10 reps with 225lbs.
2. Leg Press 2 sets of 20 reps (4 plates on each side, I was also adding weight for those 2 sets), 1 set of 15 reps (7 plates on each side), 1 set of 10 reps (8 plates on each side).
3. Leg Extensions 5 sets of 12 reps, rest 45 seconds between sets.
4. Seated Leg Curls 5 sets of 20 reps, rest 45 seconds between sets.
5. Hip Flexer Machine 3 sets of 20 reps, rest 45 seconds between sets.
6. Lying Leg Curls 5 sets of 10 reps, rest 45 seconds between sets.
7. Rope Crunches 3 sets of 20 reps with 150lbs. Rest 45 seconds between sets.

Shoulders 2/21/17

1. Dumbbell Press 5 sets of 20 reps, rest 1 minute between sets, add weight every set. 2. Dumbbell Rear Delt Flyes 5 sets of 20 reps, rest 45 seconds between sets, add weight every set. 3. Barbell Upright Rows 5 sets of 20 reps, rest 45 seconds between sets. 4. Machine Rear Delt Flyes 5 sets of 20 reps, rest 45 seconds between sets. 5. Lateral Raises 5 sets of 20 reps, rest 45 seconds between sets. 6. Situps weighted 2 sets of 10 reps with 25lbs, 2 sets of 10 reps with 15lbs, 2 sets of 10 reps with 10lbs. 7. Treadmill with Inline set to 12 and speed at 3.0 for 10 minutes.

How Do I See Myself In Fifteen Years?

Right now I am 18 years old and in fifteen years I will be 33 years old.

My fitness is overall pretty good. I’ve been lifting weights for about three full years. I started lifting weights in 2013 but that first year doesn’t count because I was working out at my house with only an EZ-Bar and two sets of dumbbells. I started officially training in 2014 when I got my membership at my local YMCA in Port Angeles, Washington. In 2014 I was training by myself for one year and I didn’t really gain any muscle. That changed when Eric came along. Eric is my friends dad and he wanted to lose some fat and now his goal is to get bigger just like me. So when Eric started training with me in 2015 to now I gained 50+lbs. My fitness goals fifteen years from now is that I want to weigh at least 230lbs. Hopefully I get up to 250lbs or even more without getting fat. My major goal is just to get bigger. That’s been my goal since I started lifting weights and it’s going pretty great so far. I value my goal because it keeps me grounded in some sense because it keeps me out of trouble and it reduces anger towards stupid people. Another reason why I value from getting bigger is that it’s addicting to see the progress. Most people want to get fit but I see no point in that. Getting big is the way to go. In fifteen years from now I will be 33 years old. I will for sure be over 220lbs which is just a small goal of mine. I will still value my training until I basically die. You are born small and you will die small, it’s what you do in between is what matters the most.

I will be living a healthy lifestyle. I will have a job or I’ll be running a business making “bank” money. I will of course be following my goals that I discussed in paragraph one. My Cardiorespiratory Endurance will be average in when I’m 33 years old. My goal is to get big not to run a marathon. I will do some kind of cardio so my metabolism will be skyrocketing so my body can take in an enormous amounts of food. My Muscular Strength will be very good because my training is based around lifting weights. I will be continuing my weight training when I am 33 years old and my muscular strength will be great. Muscular Endurance for me is doing some kind of drop set. A drop set is when I’m on my final set of my exercise and I drop weight 3 or 4 times in one set. It’s basically a giant set with a lot of reps with giant weight. Flexibility will be somewhat great. I foam roll for most of my stretching and I also sit in the sauna. The sauna relaxes your muscles and loosens them up. My body composition will be pretty great. I refuse to get super fat. If I don’t see my abs then there’s something wrong. Cardiorespiratory Endurance is the ability of the heart, lungs, and blood vessels to send fuel to the body’s tissues during a long periods of vigorous activity. Muscular Strength is the amount of force a muscle can produce with a single maximum effort. Muscular Endurance is the ability to contract a muscle over and over again or to hold a muscular contraction for a long period of time without experiencing fatigue. Flexibility is the ability to move the joints through their full range of motion. Body Composition refers to the ratio of body fat to lean body mass. 

Chest Day (With A Little Bit Of Biceps) 2/20/17

1. Incline Bench Press 7 sets of 2-10 reps, rest 90 seconds between sets.
2. Flat Bench Press 6 sets of 1-10 reps, rest 90 seconds between sets.
3. Dips Super-set with Preacher Curls 6 sets of 12 reps on both. Rest 1 minute between sets.
4. Flat Dumbbell Flyes  7 sets of 12 reps, rest 45 seconds between sets.
5. Incline Dumbbell Flyes 7 sets of 12 reps, rest 45 seconds between sets.

Back Day 2/19/17

1. Pullups 5 sets to failure. Rest 1 minute between sets.
2. Barbell Rows 5 sets of 12-15 reps. Rest 45 seconds between sets.
3. Behind The Neck Pulldowns 3 sets of 12 reps. Rest 45 seconds between sets.
4. Front Pulldowns 3 sets of 12 reps. Rest 45 seconds between sets.
5. Close Grip Cable Rows 5 sets of 10-12 reps. Rest 45 seconds between sets.
6. Deadlifts 3 sets of 20 reps with 225lbs. Rest 2-3 minutes between sets or catch your breath and go again if you are under the 2-3 minute mark.
7. Rope Crunches 3 sets of 20 reps. Rest 1 minute between sets.
8. 10 minutes of bike.