Muscle & Strength Submission Update

It Will Be Happening

I wanted to update everyone the results of my submission, I got an email from Muscle & Strength about publishing my workout/article & the answer is YES! they will be publishing it at some point in May of this year! I am so excited & when it gets published, I will share this link/information with all of you as well

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Muscle & Strength Submission

Submitted An Article to be Published

https://giphy.com/embed/39onL3yTmFw8I8agYk

via GIPHY

I submitted a fitness/health article to muscle & strength (popular fitness site and supplement store) and they got back with me the other day and said they would be interested in publishing my article — which is very exciting & a huge deal because they are highly recognized & a huge step in my fitness career as a writer and personal trainer! so #crossedfingers all goes well and if so, they will add it to their content queue and have it published. When it does get published, I plan on sharing it with all of you, so everyone can read it! 

Working out 7 days a week & no results

The thing I have realized about the fitness industry while working in it, is people have this ongoing thought in their mind that the more they workout the more results, the better the physique, the stronger they are and the less at risk of health issues they will be. 

BUT.. 

It never ceases to amaze me how many of those people won’t see any results, their physique won’t change and their health issues still arise or have yet to go away & if being strong is lifting 225 for the first year and then never seeing an increase the next year, then strong needs to be re-evaluated as well. The concept of working out everyday sounds like the one way of ticket of gains and being more in shape & seeing more results but if you want some honesty  — you aren’t going to see neither working out 7 days a week without any type of change or routine that gets you there. I work at a gym where I see the same people doing the same routine day in and day out, they do it and do it, and do it until they complain about hitting plateaus, or not seeing the results they like or perhaps they do it and boost themselves up with this mindset that they have grown a whole 2 lbs in their squat after staying on the same routine for 12 weeks. Don’t get me wrong, there are 4 week, 6 week and 12 week programs out there but they are made to keep you focused and give you results in hopes you either do the same routine again (lets go another round) or to help give you a guide in order to keep you on the right path. They work, most do anyways, depending on your goals and how serious you are about the program & your nutrition matches your gym time. Putting those programs aside, its the mundane coming to the gym with no plan, doing a 10 minute cardio session warm up, lifting the same weights with the same 4-6 exercises you have done since starting the gym and leaving without even a single sweat or any sign of fatigue or soreness. Perhaps this is why you aren’t seeing the results, because you are lost and workout to workout but have no sense of direction — you say you want to lose weight but are avoiding cardio like the plague, you want to gain mass but lift 50 percent your max and you say you want a squat pr, but skip leg day BUT because you come into the gym everyday for 7 days a week for a hour at a time, you should reap all the benefits without doing the right kind of work. 

If this person is you, you aren’t alone. I am not making light of your journey, but I am putting you in the spotlight so you can see where you might be going wrong and what might need to change if you want all your effort to amount to something. I’ve worked at this gym for over a year and have had people ask me if I see any results from them, because they didn’t see any and I have had to say “no” many times because it’s true, I seen nothing. I don’t bash them, but I do ask them what their goals are and what they do to work towards them & each of them will tell me, “I workout everyday, I don’t understand”, it’s almost like I should applaud their efforts but why, when I know working out everyday won’t gain them the results they need if they don’t do the right kind of work to achieve it. The problem isn’t your frequency that you attend the gym, the problem is you have no plan and no genuine knowledge that will help you excel because you have made this habit into your excuse and use it to justify your reasoning for no results & if someone like myself were to give you some tips or advice or even try to offer my services, you think you are above it or question my knowledge because you have been told this one thing by someone else who has big muscles on a video and takes pre-workout and you believed it or took one thing from it and never really got the whole picture. For this, all I can say is working out 7 days a week won’t grant you result if you don’t take the right steps. Only doing half the work, will give you little to no results or keep you at a plateau if you don’t change your technique. If this is you and don’t know where to start, ask a professional (personal trainer) at your gym with credentials and have them give you some advice or take up a class and talk with an instructor or find valuable information online — to help guide you in the right direction. Regardless of your goals, everyone has a journey and your journey is important and if you want your journey to be successful, you have to be willing to challenge yourself, change routines, research information, be cautious of your eating habits, and take yourself seriously enough to want to see results and have this better self image. 

The only thing worse than a lazy person, is someone who prides themselves of being lazy” – Shay-lon (do the work, and the process will bring joy)

 

Skipped Monday & regret it

Starting on a Tuesday was about as bad as skipping a whole week at the gym. My performance on Tuesday leg day was less than mediocre and hardly finished (in order to finish up my workout, I had to edit the amount of sets/reps & lower the weight on lifts that don’t normally require it) I just felt like a walking Zombie and no amount of time staying at the gym was making it any easier on me. I suppose it might not only come from missing Monday’s chest day but also from the lack of sleep I had gotten the night before and perhaps the fact that I wasn’t suped up on pre-workout (which I take normally twice a week) but would rather take it like twice a month due to wanting to go back to my natural energy from waking up in the morning. I have decided that yesterday’s workout was a tragedy & while we are human with bad days, I like to think that I could make up for this another day.

 

Now with all the blah blah blah out of the way, we can get to the point. 

 

Warm up:

 
  • Leg press 4 x 25, 60 lbs
  • Leg extensions: 4 x 25, 20 lbs
  • hip abduction: 4 x 25, 35 lbs

Workout:

  • Sumo deadlifts: 8 x 6 ( 4 x 175 lbs (60%1RM) (4 x 190 lbs (65% 1RM)
  • Barbell back squats (low back, wide stance): 8 x 2-3 (2 x 180 lbs 80% 1RM) (2 x 190 lbs 85% 1RM) (2 x 200 lbs 90% 1RM) (2 x 215 lbs 95% 1RM)
  • Power cleans: 5 x 3, 100 lbs & 110 lbs

Superset:

  • Linear leg press (Hammies concentrated): 8 x 5-6 478 lbs
  • Linear leg press single leg: 8 x 5-6 each leg, 208 lbs

Superset:

  • EZ bar overhead squats: 3 x 5-6, 50 lbs
  • DB Romanian deadlift: 3 x 5-6, 70 lbs

Superset:

  • Hamstring/glute machine: 4 x 5-6, 25 lbs
  • DB goblet squat: 4 x 5-6, 45 lbs

Shay-lon

4 Hour leg session

I swear I don’t make long sessions on purpose. 

 

Warm up:

 
  • Kettlebell Romanian deadlift: 4 x 25, 12 lbs
  • Hip adduction machine: 4 x 25, 30 lbs
  • Hip abduction machine: 4 x 25, 30 lbs

Workout Sess:

  • Conventional deadlift: 6 x 2-3, 260 lbs (85% 1RM)
  • Barbell back squat: 8 x 6-8, 145 lbs (65% 1RM)
  • Barbell front squats: 8 x 10-12, 65 lbs
  • Box squats: 8 x 10-12, 155 lbs

Superset:

  • DB bulgarian split squats: 8 x 10-12, 30 lbs
  • Leg curl machine: 8 x 10-12, 40 lbs

Superset:

  • Kettlebell snatches: 8 x 10-12, 12 lbs
  • Leg extension machine: 8 x 10-12, 40 lbs

Superset:

  • Cable glute kickbacks: 8 x 10-12, 10 lbs
  • DB box step ups: 8 x 10-12, 30 lbs

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10 Lower Body resistance band exercises

Can be done anywhere

Yesterday I went over upper body exercises you could implement utilizing the resistance bands & today I will go over lower body exercises with the resistance band. A short list of exercises that can be done anywhere since the use of a resistance band can be taken with you on trips, to the gym, or in your home. Feel free to add to this of exercises!

 
 
  1. Prone lying leg curl
  2. clamshell
  3. Lateral band walk
  4. Glute bridge
  5. Fire hydrants
  6. Glute kickback
  7. Lunges
  8. Squat
  9. Seated straight leg raises
  10. Seated hip abduction

Hopefully this list of 10 exercises will help you in your next workout 🙂

 

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Bloated but got it done

Warm up:

 
  • Seated leg press: 4 x 25, 60 lbs
  • resistance band lateral leg raises: 4 x 25 each leg, green band
  • stationary lunges: 4 x 25

Workout:

  • Conventional deadlift: 6 x 3, 230 lbs (75% RM)
  • Barbell back squat: 8 x 5, 135 lbs (60% RM)
  • Box squats: 5 x 8-10, 185 lbs 

Superset:

  • Linear leg press (hamstrings): 5 x 8-10, 298 lbs 
  • DB calf raises: 5 x 8-10, 60 lbs 

Superset:

  • Cable pull through: 5 x 8-10, 50 lbs
  • Kettlebell deadlift: 5 x 8-10, 10 kg

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