"We Go Hard"

Basic Workout Schedule

2011-07-07T02:59:00.002-04:00

Step 1 - Create Weekly Schedule:

From the following muscle groups, pick two that you will be working out
on Day 1 of weight training.
I suggest training Chest& Triceps, Back& Biceps and Legs& Shoulders.

Chest
Back
Shoulders
Legs
Biceps
Triceps

Day 1 (Monday) of weight training ________ and __________.

Then for day 2, pick two different muscle groups.
Day 2 (Wednesday) of weight training _________ and __________.

Finally, day 3 will include the last two muscle groups.
Day 3 (Friday) _________ and ___________.

Here's your three day weight training routine. Monday, Wednesday, Friday
is good or maybe Tuesday, Thursday, and Saturday.

The key is to give yourself a day in between weight training sessions so
that you may include a cardiovascular session on your non-weight
training days. Include at least 1-2 days off each week for rest and
recovery purposes.

Step 2 - Pick Exercises:

Depending on which muscle groups you are training, pick 2-3 exercises
for each muscle. Below is a sample week with sample exercises.

Monday: Back & Chest

Recommended Back Exercises:
Bent Over Barbell Row
Seated Cable Rows
Stiff-Legged Barbell Deadlift

Recommended Chest Exercises:
Barbell Bench Press
Incline Dumbbell Press
Dumbbell Flyes

Tuesday: Cardio
Wednesday: Legs & Shoulders

Recommended Leg Exercises:
Seated Leg Curl
Barbell Squat
Leg Press
Seated Calf Raise

Recommended Shoulder Exercises:
Front Dumbbell Raise
Side Lateral Raise
Upright Barbell Row

Thursday: Cardio
Friday: Biceps & Triceps

Recommended Bicep Exercises:
Barbell Curl
EZ-Bar Curl
Alternate Incline Dumbbell Curl

Recommended Tricep Exercises:
Lying Triceps Press
Close-Grip Bench Press
Bench Dips

Saturday & Sunday: Off
Step 3 - Put Workout Together With Sets And Reps:

Each workout day would look like this:

1st muscle group in workout __________

1st exercise _________x 4 sets of 8-10 reps
2nd exercise_________x 4 sets of 8-10 reps
3rd exercise (if applicable)_______x 4 sets of 8-10 reps
2nd muscle group in workout __________

1st exercise __________ x 4 sets of 8-10 reps
2nd exercise __________ x 4 sets of 8-10 reps
3rd exercise (if applicable)_______x 4 sets of 8-10 reps
Do only 2-3 heavy sets per exercise. You can do as many "warm-ups" as
you feel necessary. For example:

1st set-10 reps (warm-up)

2nd set-8 reps (heavier warm-up)

3rd set and 4th sets (heavier sets) Hit Failure between 8 to 10 reps on
last heavy sets.
Just fill in the blanks and you have a workout that will give you great
gains!
If you don't know what the exercise is google it.

Benefits Of Resistance Training

2011-04-12T11:31:00.001-04:00

1.Builds stronger muscles and leaner body
2.Increase your metabolism
3.Reduces your body fat
4.Increase your energy level
5.Reduce back pain
6.Reduce joint pain
7.Increase HDL (the "good" cholesterol)
8.Increase your bone density
9.Increase your speed of digestion
10.Reduce your blood pressure

Courtesy Of Bowflex

Chronicles Of An Animal!!! Part 4 (Chest Training)

2011-03-23T17:24:00.002-04:00

Today when I hit the gym, I was well rested and nutrition was GREAT (It should always be but hey that's if we stayed in a perfect world with no real world distractions).I had one of my best training sessions in a while, like I stated before I rarely will release these but this was my exact training session, I don't recommend this but this is what I did EXACTLY:

Warmup: 10 minutes on Treadmill (Nothing Strenuous just to get warm before dynamic stretching)
Warmup: Flat Bench Dumbbell Press: 2 Sets of 20-25 Reps
1st Exercise - Flat Bench Dumbbell Press: 5 Sets of 8 Reps
2nd Exercise - Seated Machine Bench Press: 3 Sets of 20-25 Reps
3rd Exercise - Seated Pec Deck: 3 Sets of 12-15 Reps
4th Exercise - Incline Bench Dumbbell Press: 5 Sets of 8 Reps
5th Exercise - Incline Bench Dumbbell Flye: 3 Sets of 12-15 Reps
6th Exercise - Reverse Flat Bench Barbell Press: 3 Sets of 15 Reps (Google It)

On the last rep of each set you should have used a weight that has you close to failure. On the 5 Sets of 8 go SUPERHEAVY, when you do the 20 to 25 Reps make sure you are letting the muscle work and get a good burn.I also worked Triceps out to but thats for a different blog entry. If you do decide to try this do so at your on discretion buit make sure your nutrition is on point and you know what you are doing!

"I Bring It"

Do you Work Out or Train?

2011-03-13T09:37:00.004-04:00

I think everyone who participates in any type of exercise should look in the mirror and ask this question "Do I work out or Do I train? To help you out if you work out that means lifting weights, doing cardio or a specific routine in the exact manner in which you have it written down, regardless of how your body feels I call it "Going through the motions".

Now on the on the hand when you train (which is what I do) you attack your weaknesses and try to build a better overall body. Don't get me wrong everything I step into the gym I already have my routine written out and memorized but once I start training I always listen to my body, for example, if I have four sets of a specific exercise written out but after that fourth set the muscle group isn't pumping blood and feeling the way I want it to I will do a fifth or sixth and maybe even a seventh set. I always pays special attention to my weak areas (rear deltoids and hamstrings) in order to improve them. I hate to see people just working on their strengths I call that "Ego Boosting". I bench over 400lbs. and squat over 600lbs. therefore every time I'm in the gym you don't see me blasting those body parts! Like I said take a look in the mirror and answer the question!

"I BRING IT"

Leg Workout!

2011-02-16T22:21:00.003-05:00

I probably scared the SHIT out of guys that BULLSHIT in the gym, because they hate doing legs!!! Guys if you really want to put on serious mass and gain crazy strength get your ass under a squat rack. The following workout is from my personal vault(which I rarely release. This isn't any rookie workout shit, so if you haven't been lifting seriously at least 2 years I suggest waiting on my next leg workout post (probably next week). I warmup on the stationary bike for 15 minutes prior to this:

Seated Leg Extension - 4 Sets of 15-20 Reps. (I really like to stretch my knee ligaments and tendons, also gives my squats a great pump.)

Barbell Squat - 10 Sets of 10 Reps a.k.a Century Set (You have to find out what works for you, heavy weight on legs doesn't give me good results, so I use moderate weight for high volume.)

Smith Machine Front Squat - 4 Sets of 12 Reps.

Lying Hamstring Curl - 5 Sets of 12-15 Reps.

Smith Machine Reverse Lunge - 3 Sets of 16 Reps. (8 each leg)

Adducter & Abducter - 3 Sets of 15 Reps. (Superset)

Seated Calf Raise - 4 Sets of 25 Reps. ( 1 second pause at the top)

This was just one of my many leg workout, I suggest you have your nutrition and supplementation on point prior to doing this. Stay Tuned Guys!

Chronicles Of An Animal! Part 2

2011-02-16T21:43:00.002-05:00

Today when I hit the gym I was a little more enthusiastic than normal not only do I love the gym, I ABSOLUTELY LOVE doing BACK workouts (I also did biceps).Sitting in the locker room, I finish my SUPERPUMP MAX and think about the workout I have ahead of me, I leave all my problems and worries in the locker with my gym bag, now there is only one thing on my mind. FUCKING MY BACK UP with some CRAZY ASS weight and reps. After I warmup on the treadmill, I go into a few sets of pullups to get my back stretched out and loose. Today I attack the weights with aggression and extremely sharp mental focus. When I train my back I break it down into 2 focus points some days I train for width and other days I train for thickness. Today is a thickness day, alot of so called lifters train their mirror muscles(muscles that can be seen in the mirror, chest, biceps, abs and shoulders), guys believe me back is where it's at! While doing pullups I attach a few 45 pound plates to me, back is really starting to pump, I FUCKING LOVE IT, veins are popping, blood is rushing into my muscle bellies, I am pulling weight like a fucking juggernaut! I'm driven by my desire to have the best back in my gym and also the widest. Everytime I hit the gym I have a plan of exactly what I want to do, today I did damage to my back, GOAL ACCOMPLISHED!

Basic Workout Plan.

2011-02-13T04:59:00.002-05:00

I did a favor for you guys and basically put together a cookie cut workout plan, you can fill in the blank with the exercises provided and create your own personal plan, copy and paste it and take it to the gym with you.

Step 1 - Create Weekly Schedule:

From the following muscle groups, pick two that you will be working out
on Day 1 of weight training.
I suggest training Chest& Triceps, Back& Biceps and Legs& Shoulders.

Chest
Back
Shoulders
Legs
Biceps
Triceps

Day 1 (Monday) of weight training ________ and __________.

Then for day 2, pick two different muscle groups.
Day 2 (Wednesday) of weight training _________ and __________.

Finally, day 3 will include the last two muscle groups.
Day 3 (Friday) _________ and ___________.

Here's your three day weight training routine. Monday, Wednesday, Friday
is good or maybe Tuesday, Thursday, and Saturday.

The key is to give yourself a day in between weight training sessions so
that you may include a cardiovascular session on your non-weight
training days. Include at least 1-2 days off each week for rest and
recovery purposes.

Step 2 - Pick Exercises:

Depending on which muscle groups you are training, pick 2-3 exercises
for each muscle. Below is a sample week with sample exercises.

Monday: Back & Chest

Recommended Back Exercises:
Bent Over Barbell Row
Seated Cable Rows
Stiff-Legged Barbell Deadlift

Recommended Chest Exercises:
Barbell Bench Press
Incline Dumbbell Press
Dumbbell Flyes

Tuesday: Cardio
Wednesday: Legs & Shoulders

Recommended Leg Exercises:
Seated Leg Curl
Barbell Squat
Leg Press
Seated Calf Raise

Recommended Shoulder Exercises:
Front Dumbbell Raise
Side Lateral Raise
Upright Barbell Row

Thursday: Cardio
Friday: Biceps & Triceps

Recommended Bicep Exercises:
Barbell Curl
EZ-Bar Curl
Alternate Incline Dumbbell Curl

Recommended Tricep Exercises:
Lying Triceps Press
Close-Grip Bench Press
Bench Dips

Saturday & Sunday: Off
Step 3 - Put Workout Together With Sets And Reps:

Each workout day would look like this:

1st muscle group in workout __________

1st exercise _________x 2-3 sets of 8-10 reps
2nd exercise_________x 2-3 sets of 8-10 reps
3rd exercise (if applicable)_______x 2-3 sets of 8-10 reps

2nd muscle group in workout __________

1st exercise __________ x 2-3 sets of 8-10 reps
2nd exercise __________ x 2-3 sets of 8-10 reps
3rd exercise (if applicable)_______x 2-3 sets of 8-10 reps

Do only 2-3 heavy sets per exercise. You can do as many "warm-ups" as
you feel necessary. For example:

1st set-10 reps (warm-up)

2nd set-8 reps (heavier warm-up)

3rd set and 4th sets (heavier sets) Hit Failure between 8 to 10 reps on
last heavy sets.
Just fill in the blanks and you have a workout that will give you great
gains!
If you don't know what the exercise is google it.

Quick Fat Loss Tips!

2011-02-13T04:52:00.000-05:00

1. CUT THE CALORIES.
The only reason that a person could possibly gain weight is by eating more calories than their body uses. To reverse this trend, one must either eat fewer calories, increase the calories used by the body through exercise, or a combination of both. The easiest and healthiest way to accomplish a reduced caloric intake is to cut fat out of the diet. Fat is by far the most caloric dense nutrient.

A little less fat in the diet cuts total caloric consumption considerably. The second best way to reduce calories consumed is to eat smaller portions of food. For best results, use a combination of smaller portions and reduced fat foods. There are 3500 calories stored in a pound of fat. In order to lose a pound of fat, one must eat 3500 fewer calories than their body uses.

2.TRAIN WITH WEIGHTS.

Weight training incorporating the major muscle groups tends to burn more calories than aerobic exercise when done for equal periods of time. Not only does weight training burn a large number of calories in the gym, but the increased muscle tone and hypertrophy (size) that results from training of this type raises the basil metabolic rate considerably. This results in a higher metabolism at all times of the day, including during sleep. Aerobic training stimulates muscle tone and hypertrophy, but not to the same extent as weight training.

When on a caloric restricting diet, weight training appears to maintain lean body weight (and thus metabolic rate) more effectively than aerobic exercise. (1,4) This can prevent the yo-yo dieting effect seen so often with diets without exercise, but especially in diets without weight training.

3. INCORPORATE EASY AEROBIC ACTIVITY.

Aerobic exercise, although probably not as crucial as weight training for fat loss, still plays a very critical role. After all, aerobic exercise is fueled much more by free fatty acids (which come from your body fat stores) than is carbohydrate-fueled weight training. Aerobic exercise burns a large number of calories, but probably still fewer than weight training. In addition, aerobic training stimulates an increase in the number of fat burning mitochondria contained in the muscle cells.

This will increase the body's ability to use fat for all types of activities, including sleep. The only down side is that aerobic training does not raise the basil metabolic rate as effectively as training with weights. To obtain the greatest number of calories burned from your body fat stores instead of carbohydrates during aerobic exercise, exercise at low intensities and for longer periods of time. Lower intensities use the fat burning, aerobic,slow twitch muscle fibers for force production to a high degree. As intensity increases, and oxygen becomes increasingly in demand by the working muscles, greater numbers of anaerobic, carbohydrate burning type 2b muscle fibers are recruited because these fibers do not need near as much oxygen to generate energy.

In addition, the longer a session of cardiovascular exercise, the more fat will be used for fuel as body glycogen and blood glucose become depleted. This is why longer duration and lower intensity aerobic exercise burns more fat than short, high intensity exercise. (3) So what is considered low intensity? It depends largely on the physical condition of the client. For your average formerly sedentary person, 60 to 70% of maximum heart rate is a good, safe, fat-burning range.

4.EAT QUALITY PROTEIN AND CARBOHYDRATES

Now that your client is eating fewer fat calories (hopefully), there is more room in the diet for calories coming from protein and carbohydrates. In addition, there is an increased metabolic demand for protein and carbohydrates associated with physical activity. Consuming enough protein will ensure that the maximum amount of metabolic enhancing muscle mass is gained or at least maintained (depending on the case), during a fat loss program.

Consuming enough carbohydrates will ensure enough muscle glycogen for energy to fuel effective workouts and prevent the excessive breakdown of muscle protein to be used for energy, which occurs in the absence of sufficient levels of body carbohydrates. Always eat complex carbohydrates, preferably from foods that are high in fiber content.Avoid simple sugars. Eat protein from many different sources in small portions throughout the day. A quality whey protein supplement is highly recommended because of its high biological value and generous supply of the branch chain amino acids needed for energy. (2) Try to balance every meal for protein, fat, and carbohydrates.

5. DON'T TRY TO LOSE TOO MUCH WEIGHT TO FAST.

Remember that weight loss from body fat, and not lean body mass or body water is the goal for improved energy levels, physical appearance, a stable metabolic rate and improved health-related factors such as blood pressure and cholesterol profile. Losing weight faster then 1 to 2 pounds a week will greatly increase the amount of weight lost from lean tissue and body water, and decrease pounds lost from fat.

Remembering that there are 3500 calories in a pound of fat that would equate to 500 to 1000 fewer calories the individual would need to consume than they use for fuel each day. Caloric restrictions any greater than this could deplete muscle and liver glycogen stores. This would cause a reduction in the ability of the body to retain water, and a large volume of weight lost through excessive urination. In addition, without glycogen for energy the body will rely much more on the amino acid pool (protein) to fuel metabolism. (2) This will eat away at valuable muscle mass and slow the metabolic rate.

Jay Long
Certified Personal Trainer(NFPT)
Advanced Resistance Training Specialist(NFPT)
j.long1985@msn.com
j.long1985@gmail.com

Chronicles of an Animal!

2011-02-10T03:48:00.009-05:00

First off I want sincerely thank all of you who took time out of you day to read this. Anytime you see this title the post will be a look into my life, my beliefs about training, what inspires me, how I attack my personal training sessions, I don't recommend anything I speak about in these chronicles. If you chose to do this do so at your own risk. These workouts that I do are advanced routines (wont be posted here, that's what I get paid for lol)but I will continue to post workouts in other blogs.

0330 EST- I am at the gym, its snowing out, cold weather terrible and I can think of a thousand reasons not to be here and those don't outweigh my one reason for being here. Today I have shoulders, abs, and cardio. So its going to be a good day. Superpump Max (promo lol) is running through my veins! While on the treadmill warming up I visualize my workout and what I want to accomplish today in the gym. After my warmup I go do a light shoulder stretching routine. Now its time to "Go Hard"! Everytime I grab a dumbbell regardless of the weight I know how many times I will lift it, alot of times you mentally can't lift weight and end up physically failing. Lifting heavy ass weight has become an addiction, I am the exact same as a junkie, alcoholic, sex addict, smoker, person with OCD, or any other addict. I'm obsessed, addicted whatever you want to call it, that's why I don't judge those guys, just like I ask not to be judged but honestly I don't give a fuck about others opinion. Workout went smooth today I accomplished everything I set out to accomplish, I attack the weight like it was my last time lifting. Now its time to stretch and get ready for some post workout nutrition. Stay tuned, I promise I will keep you motivated and focused (if you really what to be better than you are now).

Ladies Why Are You Scared?

2011-01-23T02:38:00.006-05:00

How are you ladies doing? I have tons of you ladies that ask me questions about lifting weights and getting to big. I don't claim to know everything but I promise you won't get to big! When you see these guys lifting eights that are huge that guy had a goal of looking (what you consider ridiculous)huge that doesn't happen by accident! Those guys who are huge have years of lifting and (probably pharmaceutical help)and proper nutrition under their belt. To all my ladies who are serious about getting in shape, don't be afraid of the heavy weight. Ladies have you ever said that "I've been doing what I'm supposed to be doing but it's not working"?

You know why: What you've been told to do isn't what you are SUPPOSED to do!

Ladies trust me please, pick up some heavy weight!I will state a few of the benefits of women lifting heavy weights here (hopefully I get my point across, if not and I continue to get these ridiculous comments and questions I will post more benefits and reasons but will be highly pissed off).

Jay's Rules for Women and Heavy Lifting:
WEIGHT TRAINING IS FOR BUILDING MUSCLE
Women think or strive normally for 3 things when lifting weights "sculpting", "toning" and "shaping" OK let me clear these commercials, infomercials or just straight out crazy as hell ideas up, this can't be done (spot losing weight either unless you have surgery but that's a different topic)!"Tone" in short means "tonus" which is firmness you give to a muscle without flexing it, tonus improves when you lift weights, but it isn't anything you can see. The media makes females think they can make their muscles look better without making them bigger. They tell you ladies that light weight. high reps will do this, THAT'S BULLSHIT! If you are really serious females don't think about your muscles like that, if the weights don't challenge you, your muscles won't grow! If your muscles don't grow, they won't look any better than they do now even if you could magically strip the fat off them. "Shaping" makes ladies think different but is just as unlikely. Muscles can't be "shaped", PERIOD. Their shape is determined by your genetics. You can make them bigger or smaller (unless you are an advanced bodybuilder you can change their size in proportion to the muscles around them, but we aren't about to go down that road). "Sculpting" this is the one they really try and sell. It makes you ladies think I can gain a little muscle and lose fat and look "sculpted". heavy weight must be lifted to build muscle must be lifted to gain muscle, you can't "sculpt" what you haven't built.

MUSCLE IS HARD AS HELL TO BUILD (Especially for ladies)
Most guys who understand lifting don't ever say "I'm going to get to big in this gym" because they know how hard true muscle is to put on. All guys who are lifting naturally take pride in EVERY pound of muscle added because it is hard even with all the hormonal advantages we have and we know it's really hard to put on muscle size, it NEVER happens by accident. Women who are deprived of testosterone worry about it after throwing around a few colorful weights trust me unless you are a "GENETIC FREAK" you won't get "TOO BIG".

HARD WORK INCLUDES LIFTING HEAVIER WEIGHTS
It's not enough to go from lifting the Barbie weights (those little colorful ones) 15 times to 20 times.It may be a personal accomplishment, it took exhausting work to get there I'm sure but it for damn sure won't make you look better or make your muscles bigger. Muscles grow for numerous reason, but strength gain is the main one. If you get them stronger they will get bigger. If you start lifting 75 pounds 5 times, but train your body to lift 100 pounds 5 times, you will end up with bigger muscles. But if you start off lifting 30 pounds 10 times, and progress to lifting the same 30 pounds 15 times, all you've done is increase the endurance of the muscles, which by itself will not make them bigger.

RESULTS COME FROM HARD WORK
This is somewhat redundant since I mentioned hard work in the last one. I've noticed in the gym, women who will work like slaves in Spinning classes, twist their bodies in pretzel like knots in yoga class and build enough core strength in Pilates to take a baseball bat to the stomach but will walk into the weight room pick up light weights and do the opposite of what will give her the results she want. Women lift heavy weights. I'm not tying to sell any gadgets, gimmicks or secrets my ONLY belief is that hard work and heavy lifting pays off in men and women.

If you have any questions about shortcuts or cheats or fast and quick results don't ask because I will disappoint you when I tell you it's a marathon a long journey that's going to take hard work, when you decide you are ready to take that route then I will answer anything you have to ask.

Nutrition Questions!

2011-01-15T01:56:00.002-05:00

I'm working on taking my personal training to the next level and got bombarded with alot of nutrition questions. the questions were very specific about each and every one of my wonderful clients (LOL) but a few were general so I will cover the general ones here.

So this is basically 10 Tips for you guys or gals just beginning.

STAY HYDRATED: Drinking plenty of water goes beyond just staying hydrated as far as fitness is concerned.By consuming more water your muscle cells take in more. (Fellow Gym Rats if you are supplementing with creatine YOU BETTER follow this step in order to really achieve the benefits.)

HAVE A MEAL EVERY 3 HOURS: Nothing beats eating every 2-3 hours, which works out to 6-8 meals a day. Frequent feedings ensure a constant influx of protein, carbohydrates and essential fatty acids required to maintain an anabolic state (if you don't know what that means trust me it's good.)Keeping each meal relatively small enhances nutrient absorption while simultaneously allowing you to sidestep gains in bodyfat.

LOAD UP ON PROTEIN: A meal should never go by without a sufficient amount of protein being consumed.Your main protein sources should be lean animal sources, such as chicken, beef, turkey, fish, eggs and dairy.

Those were just 3 points there are many more which I will get to eventually, stay tuned!

Shoulders!

2011-01-14T03:19:00.002-05:00

How ya been, working hard getting bigger, faster or stronger (hopefully all 3) but back to what this post is about getting your shoulders huge and boulderlike. This workout is pretty much a beginners workout but anyone can use it just modify the intensity or resistance. All of my readers, followers, friends and mentors who follow and/or read this I thank you for taking time out of your day. Let's check this workout: If you have read this blog before you know you better warmup and stretch prior to.

Seated Dumbbell Overhead Press: 4 Sets of 12 -15 Reps
Seated Dumbbell Reverse Flye: 4 Sets of 12
Standing Dumbbell Lateral Raise: 4 Sets of 12
Standing Dumbbell Front Raise: 3 Sets of 12
Standing Barbell Upright Row: 3 Sets of 12
Seated Dumbbell Arnold Press: 3 Sets 0f 12
Standing Dumbbell Shoulder Shrug: 4 Sets of 20-25

Any questions, comments or concerns leave them and I will respond as soon as possible.

Chest Workout

2011-01-10T22:20:00.002-05:00

Hey to all my guys (or girls) out there going hard this is a little workout I ran through the gym and did yesterday. Pretty good for the intermediate lifter (advanced guys if you attempt it decrease your rest periods and go heavy). The workout was completed after warming up and stretching a little.

Chest Workout:
Incline Bench Dumbbell Press: 4 Sets of 8-12 Reps.
Flat Bench Barbell Press: 4 Sets of 5-8 Reps.
Decline Bench Barbell Press: 3 Sets of 8-12 Reps.
Seated Flat Bench Press: 3 Sets of 20 Reps.
Incline Bench Dumbbell Flye: 3 Sets of 15 Reps.

Loyal followers stay tuned I will be posting workouts for beginners (1st year), intermediate (2-3years) and advanced (3 years plus)lifters for each bodypart and some cardio routines.

Tips And Techniques To Bring Your Weight Training Program To The Next Level

2010-12-12T23:49:00.001-05:00

I will be posting about 1 maybe 2 a week.

Tip 1 - Evaluating your body .
How does anyone really know where they want to go unless they know where their coming from? If you want to build 18 inch arms, you need to know how big your arms are now and from there, put a plan together to achieve this goal. Or maybe you want to lose 30 pounds of body fat, you need to know how much fat you have now and from there, put a plan in place to reach your goals.
This is an important weight lifting tip because this can give you an idea of the direction you want to go. Here's what I suggest. Get yourself a chart that you can record your body statistics such as your weight, body fat levels, lean body mass, and body measurements. Once you get them down on paper, decide what it is you want. If that's to lose 30 pounds of body fat, write it down. If it's to build 20 pounds of muscle mass, write it down.
As you progress with your routine, you will need to monitor and record your numbers. You will probably want to keep track of your measurements on a weekly basis. This way, you know how you're progressing with regards to your fitness program and goals.
You can find out your body fat percentage and lean mass composition using the Accu-Measure body fat calipers. Tools such as the Accu-Measure skin fold calipers will give you a rough idea of how much lean body mass you have on your body. You can generally get the Accu-Measure calipers at your local health food store.

"PICK UP GUY"

2010-09-21T00:42:00.002-04:00

It's been a minute, how you been? I am going to start posting a little more often same subjects as before from the same point of view, MINE (The only one that matters.) Exceptions to this are guys who are in their current state due to a medical condition, genetics or sick in some way (Not talking to you and by no means do I wanna offend you) but the rest of you fat or skinny out of shape, couch potato, living in the past, soft bodied excuses for men I'm talking to you, directly. If you fit that mold and have decided enough was enough and are getting back into the gym, my hat goes off to you, CONGRATS you are on the right track but if you are that fat ass or featherweight in the gym once maybe twice a week to try and "pick up" one of those fit chicks in there busting their ass, fat ass, lil guy it ain't going to happen. Those chicks eat right, workout right, do everything fitness related right she doesn't wanna waste her time talking to you, keep dreaming, go eat a burger or get drunk or something whatever it is you do. Out of shape guy, walk down memory lane with me, do you remember talking to that fit chick in the gym (YOU initiated the conversation of course)you see the 3 times a month you decide to go (I'll give you a minute while you think) well you are probably wondering why she wasn't that into what you were saying. Here's why FAT ASS 1.) She was married to a guy that you couldn't dream of having a physique like or 2.) She was looking at one of the guys who come to the gym to use it for the purpose it was built for, To FUCKING WORK OUT! Hardcore lifters don't EVER talk to anyone in the gym unless that person ask a question, those hardcore guys know if they stay in the gym busting their ass MS. FIT will eventually say something to them. So FAT ASS, she isn't now and won't ever be interested in your ass until you get in shape. FATTIES and lil boy bodied men, I'm not saying you have to look like ARNOLD in his prime but at least have some pride in the way you look. I know your fat ass or S/M shirt ass is reading this like "Well, my wife likes it" newsflash fat ass , NO THE FUCK SHE DOESN'T she loves you and she settles for it. No teenage girl (attractive one at least)is saying "When I get older I want a fat ass/pre puberty bodied man." After she got older and found your ass, she settled. So fat asses before I get out of here, remember this, get your fat or skinny ass out of these girls face they have work to do. If you read this article and I offended your fat or skinny ass, don't come to my page again.

BIG HOMIE a.k.a Ripped Up, Yolked Out.

Becoming "The Man" In The Gym

2009-12-17T12:42:00.006-05:00

If you are about to read this article and you are one of those men that wear skinny jeans and bright colorful shirts with skateboard shoes, STOP, You could never be "THE MAN" in your gym wearing that kind of shit. For all my gym goers that are dedicated if there is a guy in your gym that wears that shit and lifts more than you, buddy you have a "SERIOUS PROBLEM" look down and tell me what you see, probably not what you should if a skinny jean guy lifts more than you!
In order to be "The Man" in your gym you have to attack the weights with intensity, no hanging around talking, laughing or lollygaggin' with your buddies. I always wanna be the biggest guy (with the least amount of bodyfat) in my gym. When you are the biggest, the question you get asked the most is "How do I get big, fast?" One day I saw this guy in the gym when I came in to work shoulders, when I got there he had probably been there for over and hour and remained for my entire sessions. I stop at a local restaurant for my postworkout meal after I got my meal and starting eating he walks in, he was in the gym about 3 hours (way to long) out of curiousty I asked where did you just come from he replied "Just left the gym" I asked "Did you fall asleep in there?" He replied "No just put in good work." Don't you EVER do this shit if you wanna be big.
Get your ass in the gym and out, there is no way you should have you little ass in the gym for more than 2 hours including cardio ( you are probably wondering, how does this guy know I'm little as hell, if your ass wouldn't little you wouldn't have to be told to get in and out of the gym) lift first, then do cardio! Attack the weights with intensity, take short breaks and get back to working out and you will soon be on the road to becoming the man!!!

Jay's Training

2009-11-02T12:04:00.002-05:00

“Hey, whatcha' hittin' today?” How many times have I heard that question come from someone I see in the gym? “I dunno, maybe chest. Yeah, chest. I'm gonna hit chest.”

This confusion makes me wonder about training… What is it that you are doing? Are we training chest? Or are we benching? Maybe we just go to the gym to fuck around and call it “training”. As most of you unfortunately do. I believe that you can “will” your body to do shit. Training is so much in your head. Your goals, your dreams. Do you consciously think about these things before you train? Should we? Absofuckinlutely.

Everyday when I go to the gym to train, I know that I am going to accomplish something--make my chest grow, get leaner, get bigger, finish off the cap on my shoulders, whatever. But there is ALWAYS a reason, a method to the madness that is Jay.

Every month, every week, every training session is planned for accomplishment. I know what the fuck I am doing and that's why I am always ready. Always. Today I am training chest. I feel that my chest is losing a bit of ground, because my lower body has been responding so well lately. At 205lbs, you notice these things, but even as an amateur lifter, you should be aware of your body, your goals, and the journey that will get you fuckin huge.

If you are just fucking trudging through life, day after day, I promise you, you will never get anywhere. Have you seen the "guy" that goes to the gym everyday, talks, hangs out, meets girls. But year after year, he never changes. Never gains a pound. I think I would have to kill myself. So back to today's routine-chest.

My goal is to bring more size to my chest, as to match up with the roundness of my growing delts. I'm looking for symmetry here. I no longer worry about how much I weigh, or my size--just refinement, symmetry, growth, and steady improvement. Every year, I get a little better, a little more refined, a little more vascular.

To me, this lifting shit is a marathon, not a sprint. If you can last, eventually, you will get what you want. Not like some flash-in-the-pan stars that do two shows and turn pro because of their genetic structure. That's not lifting. Real lifting is blood and sweat and guts, and every ounce of energy focused on growth.

Okay, enough with philosophy. What do I do when training chest? Well again, my training is very instinctive, with, of course, one goal in mind--today that goal being to make my pecs pump. My body is very adaptive so I take time to make sure I never do the same routine twice in a row. I always hit the basics: bench and flyes etc. But I throw in different methods such as barbells, dumbbells and machines but I always get the job done.

I typically don't predetermine reps. I just train hard, do as much as my body can take--and train 'til I die, like every rep is my fuckin last. No bullshit. This is not a marketing ploy. Anyone who has ever laid eyes on me knows, I train like a fucking maniac. People ask me, “How long do you train?” My answer? “Til I'm done.” Seriously, I keep it simple. It ain't brain surgery. “Train big, eat big and you will be big.” That's what mom always said, and she was right. Bring it, and bring it hard.

Tuesday's Article: G.B.A, Georgia Bad Ass, The Making Of A Maniac

Shoulders...Archive

2009-10-26T13:31:00.002-04:00

Hey i have been putting in crazy time looking through backlogs of my workouts for the past 3 years, kinda advanced, tried and trusted give it a shoot.

Warm-up i do 5 sets of 8-12 ROCKY PRESSES (lightweight 45-60 secs between sets)

5 sets of 10-15reps of Military Presses, i don’t go behind the head ( 75-90 secs between reps i use the smith machine because i like to go EXTREMELY heavy)

5 stes 8-12 of Arnold Presses moderate weight (75-90 secs between sets)

Lateral Raises using cables 3 sets of 15 using extremely light weight letting my deltoids do all the work ( that’s why my deltoids are so nice LOL. just kidding) 45-60secs rest between

Front raises using cables 3 sets of 15 using extremely light weight so my anterior deltoids do all the work 45-60 secs

Bent over lateral raises using dumbbells light weight 3 sets of 15 letting my posterior deltoids do all the work

after that i go to the machines and do the last three exercises with moderate weight and burnout for three sets

Me personally since i fight i actually work Neck and TRAPS on this same day let me know if you need those workouts