I really like this work out. It’s tough, but fun. There are a few movements that work the arms/biceps, but I’ll push through this afternoons workout none the less.

Pull Ups: 6/5/3/3/3. I think the should mobility really helped out here. This is the most I’ve done so far.

Dumbbell Row: 4 Sets, 10 Reps: 70/70/70/70. I was really surprised that I didn’t struggle here. Good smooth form too. No beef jerky.

TRX Body Rows: 4 Sets, 10 Reps: I like these better than using a Smith machine or something. Using a static bar makes my wrists hurt too.

Incline curls: 4 Sets, 10 Reps: 35/35 (5)-30(5)/ 30/30. I got through the first set with the 35lbs. I really failed out the second set.

Super Set:

Zottman, Cross Body, Pronate curls: 4 Sets, 8*8*8: 22.5/22.5/22.5…and my dumbass thought I was done. I was talking with a coworker, and I didn’t double check the book. I accidently quit.

Oh well, I got a good arm pump going. Looking forward to tomorrow. Thanks for reading. Leave me a comment or something.

Get Strong. Stay Strong.

Yesterday was a long one. Started off with Core Cardio. I had pretty good energy to get this work out done. I had to work at the golf course, and it’s hot out in Northern Virginia these days!

Time for Leg Day. I’m going to change this up just a little bit this month. I’m going to keep the heavy lifts, but I’m not a body builder. I don’t need to do calf raises. My calf muscles are to help me run and jump. So, I’m going to incorporate those type of movements. Plus, all the squats are making my legs bulky and my pants tight!

Back Squat: 4 Sets, 5 Reps: 165/180/205/205. Good range of motion. Getting heavy on the last few reps!

Front Squat: 4 Sets, 10 Reps: 125/125/125/125. My arm flexibility was a lot better. I got the elbow up higher which really centers the weight throughout the body.

Small Leg Circuit: Box Jumps (10) + Jump Rope Double-Unders (10) + Body Squats (10). I performed all three in succession for 3 Rounds! I’m not sure what I’ll do next week, but I may just add one more exercises or one more round. WHO KNOWS!

Basketball Fun Run: So, I have these Under Armour shoes that will track your runs. I am not mentally prepared at this point to go jog on the road (plus it’s hot as hell), but I figured that I’d just run around the court for a little bit and let the shoes track it. Well, they are not as sensitive as I thought. It pretty much just logged that I ran 100ft with in 15 minutes. I got what I wanted out of it physically, but for data purposes, I’ll have to come up with something else!

Thanks for reading. Get Strong. Stay Strong!

I’d like to say that I was super stoked about hitting the gym today, but it was hot. I was rushing to get the workout in because my golf addiction took over this morning which led me to play an early round. 77 if you care.

Round 2!!

Bench Press is the starter with my new 1RM: 5 Reps, 4 Sets: 130/140/160/160. I did an extra rep on the last one because I knew I could!

Dumbbell Shoulder Press: 4 Sets, 10 Reps: 45/45/45/45…failed at 7. This is a good thing!

Barbell Shoulder Press w/cleans: 4 Sets, 10 Reps: 80/80/80/80. Man I grunted these out. Pushing weight, son!

This month I’m going to change up this lift. I’m swapping the ‘Scare Crow’ with a rotator cuff band pull. I have a yellow band that I can’t for the life of me remember the weight of, but I’ll find it and edit this post. 4 Sets, 10 Reps, both arms: boom/boom/boom/boom!

I’m changing the dips from a bench dip to a full body weight dip + pull downs: 3 Sets, #/35lbs.: 5/35,6/35, 6/35.

Lateral Raise, Front Raise, Rear Fly, Shoulder Press: 3 Sets, 8*8*8: I grabbed the 15s, but I knew it would be sloppy so I went back to 10lbs. Time under tension after this shoulder massacre is really all I need. 10/10/10.

Failing on the first shoulder press is a great positive. This means I’m really tearing the muscles, and I’m more than willing to eat my way to healing!

On another note, it was very tough to swing my driver tonight. I managed a 38 in the league, but that was from stellar iron play and timely putting.

Thanks for reading. Leave me a comment or ask a question. I’m really hoping I can show everyone that a little hard work can exponentially add strength and pile on some muscle!

Get Strong. Stay Strong.

I hit the gym to check and see where my 1 Rep Max’s got after just the first month of this Program. Man, I was surprised.

I started with bench press. Last month I pushed up 185, and it was a struggle. Today I hit a new personal best. 215lbs.!!! It took me two tries, but after I felt the weight, I knew I could throw it up. Thanks to the bro at the gym for the spot.

I squatted 250lbs. last month. I put 275 on the bar, and I got it up with a little strain. I can probably do more than that, but I didn’t have a team to help with the bar.

Deadlift: Last month I struggled to get 225lbs., but I put 250 on the bar and pulled it up with little problem. I felt a little twinge in the low back so I called it on that one. I can do more, but I didn’t really warm up properly.

So, this is a pretty significant jump in all. 16% for bench press. 10% squat. 11% deadlift. So this program works. Now that my body is primed, I’m sure that I can increase these at the same rate!

I’m going to really concentrate on the diet. I’ll give a first month run down soon. I’m going to increase the protein this month. I’m going to really get the 150 grams per day ‘body builders’ say it takes for adding the most muscle.

Stay tuned! Thanks for reading.

So this week I’m letting the body completely recover. I’m starting it off with a 2-3 day fast. I feel like 48 hours will be plenty, but I may carry it on for a 3rd day for fun.

Space food!

Man, this one got my hip flexers smokin’. This is going to be a fun month!

Incline Dumbbell Drop Set: 4 Sets, 6*6: 55-35/55-35/55-35/55-35. I was really hoping I could keep up with the 55 pounders. I like when my thought process works out. Throwing a bigger weight on the back end of this will lead to heavier weight on the front.

Dumbbell Press w/ 3* Drop: 4 Sets, 6*6*6: 40/40/40/40. This was great. I felt like I could have added a little more ‘squeeze’ at the top of the rep. I really wanted to finish the sets. Definitely getting stronger.

Cable Fly: 4 Sets, 10 Reps: 15/17.5/17.5/17.5. Finally got on the cable fly. Not a lot of people working out on 4th of July weekend. I was hoping at this point I could be up to loading 40lbs. on the machine, but I was ok with the sets.

Close Grip Bench Press: 4 Sets, 10 Reps: 95/95/95/95. Boom. I could barely finish the first week with 75lbs. I could have added more weight I think.

Super Set!!!

Skull Crusher + Pull Downs: 4 Sets, 10/12 Reps: 40lb. curl bar & 35lbs. on the machine. I dropped the weight down on the pull downs so I could really go slow and get a good stretch and squeeze on the triceps. I was definitely trembling after this. The first week I had to switch to a 30lb. curl bar on the 3rd and 4th sets & drop the weight to 25lbs. on the pull downs midway through the 2nd set.

I hope everyone is seeing the increase in power, strength, and endurance this workout regimen is providing. Tomorrow is the dreaded 3-a-day, but it will wrap up the first month of this masochistic mania.

If you’ve been reading, thank you. Hit me up on facebook: https://www.facebook.com/quests4josh/

 

This is one of the best full body circuits I’ve ever done. I’ll probably end up doing this a few days out of the week after this because it was so fun.

Arm Day:

Pull Up Progression: 5/4/4/3/2. My range or completeness of the pull ups was excellent. I was surprised I got 4 twice.

Dumbbell Rows: 4 Sets, 12 Reps: 65/65/65/65. Strong. Real strong.

Body Row: 4 Sets, 10 Reps: Used a Smith Machine for the straight bar. My wrists got a little janky, but I got a good pull on the back.

Incline Curl: 4 Sets, 10 Reps: 35…haha 4 finished the first set with 30’s/30/30/30. My buddy brought in some grip trainers into work today. I wonder if this had anything to do with my weak performance here. I got 30’s easy last week.

Super Set:

Zottman/Cross Body/Pronate Curls: 4 Sets, 8*8*8: 20/20/20/20. I knew I wasn’t going to get the 25’s. The next best thing was the 2o pounders. This was tough. I could barely hold onto the dumbbell. Good Pump though.

2 more days!

I don’t know if it’s from the growing boredom of the first months T25 videos, or these are just that much more fun, but I like the Beta phase so far. This was a good one to start the day. The body is mildly getting used to getting up a getting after it. I don’t know if this is such a good idea long term, but I can keep it going. Actually, I’m pretty sure that doing this first thing in the morning is raising my cortisone levels, but I’ll be alright!

 Played a round with our Assistant Pro, Steve Giermak. I’ve been working with a golf coach over the past year, but I am no where near hitting the ball like they do. My swing speeds and distances are on ‘par’ with the professionals, but they hit the middle of the face pretty much every swing. Steve played his best round ever, and I was 1 shot away from mine (lipped out an eagle on 18 for a 73). First time I’ve witnessed a -3 round. Getting closer to my goal of breaking par. Now on to leg day!

Again, Over Load Progression has me at the final phase of the first round. 4 Sets, 10 Reps: 40%, 50%, 60%, 60% 1RM.

Back Squat: 100/125/150/150. I’ve been listening to the guys at MindPumpMedia.com, and they gave some good advise on squatting. I remembered it before the 3rd set, and it really helped my range of motion (ass to grass).

Front Squat: 4 Sets, 10 Reps: 120/120/120/120. This almost broke me. I’ve been hot and running ragged. Mental toughness had to take over.

Single Leg Press: 120/120/120/120 per leg. This was a gritty round. This website got me through it.

Calf Crushers: 45’s! I had to take breaks between the moves, but I got it done.

Leg Raise/TRX Rollout: 3 Sets, 12/10 Reps. Not gonna lie, I felt like quitting here, but the second round was strong. I could definitely tell that my lower abs are stronger.

 

3 more days to get this first month done. If you’ve been following, I really appreciate it.

This one was pretty fun. Even at 4 AM. I got about 11 hours of sleep last night. I felt really good today. At this point, it’s 1050 PM, and I have had a long day. I got this workout done, showered, packed my things for the day, and headed to the golf course. It was a beautiful day to sit on the first tee. I had a fairly productive (at the time) lesson with my coach, and then it was time for the Wednesday Night League. We were scheduled to play the Head and Assistant pro’s, but the Head pro was ducking us (not really). My partner came to play, but I was merely a spectator. We pulled out the win, but it was another light bulb that I have to make the range a priority.

I hit the gym around 9 PM. This week the weight goes down, and the reps go up. 10 Reps on the main reps@ 40%/50%/60%/60% 1RM.

Bench Press: 4 Sets, 10 Reps: 75/90/110/110. These weights are not exactly on the numbers (much like the others), but I can’t put 72lbs. on the bar. I made sure to really contract the pecs and move with good form. It felt good.

Dumbbell Shoulder Press: 4 Sets, 10 Reps: 40/40/40/40. YEAH! I’m pretty pumped that I got up all four sets. This is good progress.

Barbell Shoulder Press: 4 Sets, 10 Reps: 75/75/75/75. I got back to moving the bar slowly this week. I wasn’t pressed for time, and I had plenty of energy.

Scare Crows: 4 Sets, 10 Reps: 20/20/20/20. I didn’t move the weight up on this guy because I really think the muscle this is supposed to strengthen needs to be worked a lttle differently, but for the sake of the month I finished it out.

Dips/Pull Downs 4 Sets, 10/12 Reps: Leg Raised on the Bench Dips/ 30lbs. I was going to go up to 57.5;bs. on the pull downs, but I really felt like going long and slow. I got a really good pump like this.

Now on to the Super Set!!!

Lateral Raise/Front Raise/Back Fly/Overhead Press: 3 Sets, 8*8*8: 15/15/10. I dropped the last set down to 10lbs. because I felt like it was going to get cheaty. I just made that 10lbs. feel like 20lbs. by going low and slow.

I’m looking forward to this week. I’m jacked about how quickly I’m responding to the training.

Thanks for reading. Let me know if you have any questions.

Get Jacked, Son!

So it was a long day after a long week, but I made it to the gym. My deadlifts were great. I had to use a deadlift bar, but I don’t think that made too much of a difference. When it came to the other lifts, I was very limited to what I could use. There is no squat rack on the 24 hour part of the gym right now. Nor was there an area to do my favorite lift, Landmines, but I got the muscle groups done. I substituted some ‘goblet’ squats for the Zercher, and to be frank, I was pretty much done with friggin’ squatting for this week. Squats and lunges galore.

Deadlift: 4 Sets, 3 Reps: 175/200/225/225. Boom. Had a dude at the gym that wanted to work in, so we just kept throwing weight on there.

Romanian Deadlifts: 4 Sets, 10 Reps: 115/115/115/115. A little awkward to get the form correct with the deadlift apparatus.

Goblet Squats: 4 Sets, 12 Reps: 20lbs for each. Tired of bending at the knee.

I used the incline sit up bench with a 10lb medicine ball. After the sit up, I lowered until my spine was nearly touching the pad, and I did side to side rotations. I guess this mimicked the Landmine as best I could.

Sorry for the late post, but I’ve been tired. I’m done until Wednesday. Moving to Beta Phase with Shaun T tomorrow!