I wish I had some awesome inspiring paragraph for you, but I’m hot, tired, and I need some sleep before this early morning workout and the Pro-Am I’m playing in tomorrow. Let’s get too it. I have recently decided I have been under eating Carbohydrates. I’ll be upping those.

Bench Press: 4 Sets, 3 Reps: 150/170/190/190 (4). I felt good enough to bust out another one at the end.

Dumbbell Shoulder Press: 4 Sets, 10 Reps: 50/50/40/40. I was in no way going to get those 50’s up 20 more times. I had to drop the weight. I’m ok with that.

Barbell Shoulder Press: 4 Sets, 10 Reps: 90/90/90/90. Boom! It feels so good to throw that bar up over your head.

Cable Rotator: I forgot my band so I just used a cable machine. The only one available was the one that doesn’t have the weights printed on it. 2 plates? 4 Sets, 10 Reps per arm.

Super Sets!!!!!

Body Weight Dips/Overhead Triceps w/ two 10lbs. dumbbell: 3 Sets, AMRAP/12: 12/10’s, 10/10’s, 8/10’s. Dips are getting better quickly.

Lateral Raise/Front Raise/Rear Fly/Overhead Press: 3 Sets, 8*8*8*8: 10/10/10. I was going to use the 12.5 lbs., but they were in use. Still tough to get through this.

In and out in 60 minutes. I’m tired.

Thanks for reading. Drop me a comment, please. Get Strong. Stay Strong.

As typical, I crushed my body. I’m a day late posting about it, but it is haught! That’s a new way of saying ‘hot. It’s catchy.

Let’s get to the lift work out.

Deadlift: 4 Sets, 4 Reps” 160/185/215/215. I really felt all off these guys. The normal ‘new gains’ are setting in. I upped the weight pretty quickly, but I think that this struggle is going to help anyone break plateaus.

Romanian Deadlift: 145/145/145/145. This guy takes form to really hit the hammy strings. Make sure you’re keeping the same angle of knee flex and pulling with your legs.

Zercher Squat: 4 Sets, 12 Reps: NAH! I put 145 on the bar and from last week’s gnarled bar, my arms were still fairly bruised. I opted to get the FRONT/BACK stabilizers worked utilizing the GOBLET SQUAT!: 4 Sets, 20 Reps: 55lbs.:20/20/20. Holy Gosh! I should have been doing this the whole time. My quads, abs, and lower back were on fire after this. This is way better than the Zercher squat after this amount of weight (for me anyway). I don’t have big arms; so if your arms are thick enough to handle heavier weight, do the Zercher’s. If you have thin arms like me, try the goblet squats.

I realized that I hadn’t done my lower ab lifts, and I wanted to do some more rotational work because I play golf. SUPER SET!

Leg Lifts/Mason Twist w/ 20lbs.: 3 Sets, 12/12 .

We’re half way through this craziness. Let’s do it again once over!

Leave me a comment. Thanks for reading.

Get Strong. Stay Strong!

I was determined to get a good one in today. I have realized that I’m a little under hydrated, and I have been doing a little self-experiment with my supplements as in I have not taken any. It may be a factor, but I felt like I really killed today. I really made sure I kept my angles right and pulled through the right portions of the chest.

Incline Drop Set: 4 Sets, 6*6 Reps: 60/40, 60/40, 60/40, 60/40. I upped the top weight, and I had to grunt out the last few reps, but that’s a good thing.

3* Drops: 4 Sets, 6*6*6: 45/45/45/35. I was losing form at the end of the 3rd set. I dropped down the weight so I could keep in line.

Cable Machine: Yet another machine I’m trying out. This guy had no markings on the plates so I just tested it out until I knew it would be hard to finish all 4 Sets of 10. I adjusted the angle this time to coming more over the top so I could really get a good squeeze on the lower pecs. I think I’ll do this from now on because the other lifts are very mid to upper chest hitters.

Close Grip Bench Press: 4 Set, 10 Reps: 100/100/100/100. I was a little surprised, but the 100lbs. might get me, but I think I could have added more.

I had a Triceps Super Set planned, but I got such a good pump doing those burn out sets yesterday on the biceps, I figured that I would do the same today with the triceps. I’m wondering if I’ll have T-Rex arms tomorrow.

I think I’ll throw one of these sets in each day with a different muscle group. Glad to get back. Just a little bit of sleep, and some extra calories in the take got me feeling good again. A little thunderstorm rolled through today and cooled it off very nicely. It’s 3 a day Sunday Fun Day tomorrow. I’m getting some sleep.

Thanks for reading. Get Strong. Stay Strong.

Didn’t sleep too well, but got up with a little determination. Let’s get fitter!

Well, I’ve been waking up early and working out for over 8 weeks now. I’ve been doing these 2 a days for 6 weeks now, and I really hit the wall today. I had a great intense session this morning, but I didn’t eat enough. Work was a little stressful, and the gym was hot as hell. I got through the pull ups and they were not spectacular. I hit a mental wall. I didn’t want to do it today. I had to reach down and find something to get the muscle group pumped. I guess everyone or anyone going through this turmoil is bound to have a bad day. Here’s mine.

Pull Up Progression: 6/4/4/3/4. I thought I was going to get a few more in this week, but it wasn’t in the cards.

Single Dumbbell Rows: 4 Sets, 12 Reps: 75/75/75/75. It hit me right in the middle of this. I made it through it.

TRX Rows: 4 Sets, 10 Reps. I made sure to really concentrate on pulling from the middle back because I need to get my shoulders pulled back to normal.

This is where I had to change up the plan. I knew I didn’t have the gas in the tank to knock out the curl sets I had coming. I was supposed to hit the incline curls with 35s, but I grabbed some 15s and failed my way to 40 Reps. 21-12-7.

Instead of the Super Set with Zottman/Cross Body/Pronated curls, I grabbed the curl bar and just did as many as I could. I counted to 47, but I got super intense and just ripped that mofo until I couldn’t anymore. This was actually pretty energizing. I got a great pump out of it.

With my veins bulging, I walked out the gym door. I’m going to take a C+ for todays work out. I reached down and dug out a decent session. I guess it’s probably a good thing to change up the routine every now and then. Can’t hit a home run every day.

If you are following me, remember that it’s all a process. Keep hitting the gym. Listen to your body, and sometimes you just have to grit it out. Thanks for reading. Leave me a comment.

Get Strong. Stay Strong.

Felt great this morning. It’s nice when I don’t have to get up at 4 AM to get this done! Speed kills, bruh!

Look at that Focus! Leg Day, Son! I really like the changes I’ve made to this day. It’s a lot more fun.

Back Squat: 4 Sets, 4 Reps: 180/205/230/230. My left ankle mobility is terrible. I’ll have to make some time to work on that, but the lifts were good across the board. I broke a sweat early!

Front Squat: 4 Sets, 10 Reps: 130/130/130/130. Whew! Deep front squats. Got my ass pumped up!

Leg Utilization Super Set: I just kind of put those words together. Alright, so, what are my legs for? Moving my lard ass around this planet. How do I move around? Jump, Jog, Bend and Lift. So. This week I added an additional exercise: Tuck Jumps. So it went like this:

3 Rounds/10 Reps: Box Jump 18″/Double Unders/Tuck Jumps/Body Squat. This is fun. I think I’ll add more rounds and reps and probably raise the box height next week.

I’m getting back to my favorite sport, basketball. I just set a timer on MapMyRun, and just asked like a goof ball with my Lil’ Wayne bumpin’ in my ears. 25 minutes. No legs. No shot.

This is a fun way to work the legs. Leave me a comment, or ask a question. Thanks for reading.

Get Strong. Stay Strong.

 

Had a few beers with my work squad yesterday. Probably had one too many for a guy trying not to be fat, but you got to live a little every now and then. Nothing a long fast can’t cure! Shoulders were on fire after this one though!!

My relationship to age is juxtaposed with my fear of falling in the shower. A weird thing to be sure at a ‘young age’, but there it is nonetheless. I’m really scare of my 80th birthday…

Tuesdays are normally very long days for me, but I decided to cut mine a little shorter than normal. I played a quick 9 holes playing 2 balls. 37/36. Not bad. But I some light stretching and hit the sack at 4 PM. I slept until aft 6 AM. I’m sure some of you are jealous. I feel great! Let’s Hit It!!!

 This is a fun work out. I felt really good. I got to get a little more rowdy with it as I didn’t start until after 7:30 AM.  Time to Crush some Iron!

I’ve been listening to the guys at Mind Pump (good podcast), and they were talking about ‘priming movements’, and one of the movements they said to prime the bench press was a Row. So I did a set of medium weight. Sounded like a good idea.

Bench Press: 4 Sets, 4 Reps: 140/160/180/180 (5 reps).

Dumbbell Shoulder Press: 4 Sets, 10 Reps: 50/50/50/50 (9.5 reps, failure). I told you failing with the 45’s was a good thing. I was really close to getting that 40th rep up, but I lost it.

Barbell Shoulder Press: 4 Sets, 10 Reps: 85/85/85/85. KaBOOM. Man I am feeling good today. My Oura ring told me I could go hard today. I am!

Rotator Band (Yellow): If you are following along, This is just a rubber workout band. You basically want to start the rep at tension with your elbow at your side at 90 degress and rotate it out horizontally. This will strengthen your rotator cuff which I need if I’m going to play anymore tennis!

SUPER SETS!!

Body Dips + Tri Pull Downs: 3 Sets: AMRAP/12 Reps: 10/37.5, 10/37.5, 7/37.5. Good Pump. I was really surprised at how many more Dips I got this week! Get Strong.

Lateral Raise+Front Raise+Rear Fly+Shoulder Press: 3 Sets, 8*8*8*8 Reps: 15/15/10. Got ‘dem 15’s. As you may recall, I didn’t do the 15’s last week because I knew my form was going to suck. Same with the last set here, dropped the weight for form. Time under tension counts more than the weight!

Now, I did make a social media post on FB (https://www.facebook.com/quests4josh/) and Twitter @Quests4josh, of getting my chiropractor session. Dr. Wish and I both noticed a little rounding of the shoulders so we are going to start concentrating on pulling them back. So I finished today’s workout with so Low Rows on the machine, and I did a few bent over rows with the barbell. Hopefully this and being aware of my posture will help correct this! Thanks for reading.

Get Strong. Stay Strong!