3/31/11 Shoulder's Today

Did shoulders today. killed it! finally back to maxing the shoulder press machiene (170lbs only...). Cant wait to be back to Gold's Gym in about a month. My wrist is healing well. Will upload a pic of my gnarly scar tomorrow. For those of you who dont yet know, in december i had reconstructive sergury on my wrist. Commin back hard baby! Keep Trainin!!!

Currently I am working on bulking.

Workout 3/30/11

Today I exercised my chest and triceps. I recently have been following a popular YouTube guy named Jonathan Ross Barthel (Click Here View Barthel Fitness). Yesterday for the first time i tried his Ebook routine that he posted. My workout started off with some cardio on the bike for a warm up for 10 minutes. Next We went to do flat dumbbell bench press, i start with a very light weight of only 25 lbs and do 25 reps. I do this because i want to stretch and wake-up my upper body muscles before i use alot of weight. This technique allows me to stretch my shoulders and chest very well that way i can use my full ROM (Range of Motion) and get the best pump out of my sets possible. Barthel's chest program has a new strategy than previous ones i have tried... His technique is to do your set, wait 15 seconds, then do as many push ups until failure (or until your body falls and remains on the ground).This strategy gave me one of the best chest pumps i have ever gotten. As you do more sets you may become more fatigued and get less push ups each time. Here is how my workout went.


Bike-10 minute Warm up


Flat Dumbbell Bench 
Set 1: 25 lbs per hand x 25
Wait 15 seconds, Completed 15 push ups(until failure)


Set 2: 45lbs per hand x 10
Wait 15 seconds, Completed 20 push ups(until failure)


Set 3: 60 lbs per hand 8
Wait 15 seconds, Completed 10 push ups(until failure)


Set 4: Completed 15 push ups(until failure)


Tricept Extension Machine
Set 1: 100 Lbs x 15
Wait 15 seconds, Completed 15 Dips (until failure)


Set 2: 120 lbs x 12
Wait 15 seconds, Completed 15 Dips(until failure)


Set 3: 130 lbs x 10
Wait 15 seconds, Completed 15 Dips(until failure)


Set 4: 140 lbs x 8
Wait 15 seconds, Completed 10 Dips(until failure)

Incline Bench Press
Set 1: 95 Lbs x 15
Wait 15 seconds, Completed 10 Push ups (until failure)



Set 2: 120 lbs x 12
Wait 15 seconds, Completed 10 Push ups(until failure)


Set 3: 150 lbs x 10
Wait 15 seconds, Completed 8 Push ups(until failure)


Set 4: 170 lbs x 8
Wait 15 seconds, Completed 6 Push ups(until failure)

Next I used a dumb bell, sat on a bench, raised the dumb bell above my head, bending my elbows, i lower it behind my head and extend my elbows to work my tricepts. This is another version of a tricept extension.

Seated Tricept Extension #2
Set 1: 50 Lbs x 15
Wait 15 seconds, Completed 10 Dips (until failure)


Set 2: 65 lbs x 12
Wait 15 seconds, Completed 8 Dips(until failure)


Set 3: 75 lbs x 10
Wait 15 seconds, Completed 7 Dips(until failure)


Set 4: 90 lbs x 8
Wait 15 seconds, Completed 8 Dips(until failure)

Peck Fly's
Set 1: 25 lbs per arm x10
Wait 15 seconds, Completed 8 Push ups(until failure)


Set 2: 30 lbs per arm x10
Wait 15 seconds, Completed 5 Push ups(until failure)


Set 3: 35 lbs per arm x8
Wait 15 seconds, Completed 4 Push ups(until failure)


Set 4: 40 lbs per arm x 8
Wait 15 seconds, Completed 4 Push ups(until failure)

The pump i experienced i would rate 5 stars. I did a fer other minor exercises, but they were not what i would consider a major bulking routine, more so, burn out sets. Today i am VERY sore =)! Looks like i was doing something right.

Videos in the making =)

give me a couple of days to put together a good video. im new to this haha. got a great webcam.

My Story So Far...

I first started working out my Junior year of high school. I quickly got hooked, and I love to workout and go to the gym with friends and live a very healthy life! My diet is GREAT, my workouts are HARD and I regularly push my limits in the gym. Over the past couple of years i have come such a LONG way. My Gains have been very solid, lean and I'v put on much mass. I have a lot of goals both short term and long term. Some goals i plan to reach within the next month, while others may take me a year or two. My friends and family have been such great support to me. And now i'm looking to you all out there reading this blog so we both can benefit from it and get stronger! I will be making many videos and uploading them for your enjoyment.

2008 Starting Stats (Twig status):

-125 Pounds of weakness
-5 Foot 9 inches
-11 inch arms (Twigs)
-No cardio
-Max Bench:80lbs
-Max Squat:175lbs
-Max Curl:25lbs

2011 Stats (3/20/11):

-155 Lbs. 8-9% bodyfat
-5 Foot 10 inches
-18'' Bicepts
-Great Cardio and stamina
-33'' Waist
-Max Bench:210lbs
-Max Squat:410lbs
-Max Curl:55lbs Per Arm

Its been 3 months  since the wrist sergury (Will upload pics very soon) and i got back into the gym a month ago, and im feeling strong as ever!

New Blog in the works. Keep an eye out for me!

I am currently designing my blog. Cant wait to see the cool people i will meet and talk with!