May 2013
5 posts
9 tags
Chest (May 9th)
Had a great workout today with one of the other trainers at work. It was nice because we used most of the same weight!
Bench Press: 135x12, 185x10, 205x8, 225x4, 225x4
Incline Db Press: 65x12, 75x10, 85x8, 90x7
Dips: BWx12, BWx12, BWx12, BWx12
Decline Bench Press: 135x10, 185x8, 205x6
8 tags
Chest (Apr. 19th)
Had an exam this morning so I decided to do chest today! Didn’t hit my true max because I did a lot of volume but this workout gave me a good idea of where my bench is at now compared to just a few weeks ago. Just to compare, before I did Smolov Jr. my max bench was 225. I could do it 1 time by myself. After the first 3 weeks, my max was at 245. Keep in mind these tests were done with only 2...
3 tags
Gonna try really hard to take some progress shots tonight. I feel like I’ve made some good progress in the last couple months and I wanna see if you guys see it too and it’s not just all in my head!
8 tags
Coan Phillipi: Week 2
I’m a little late posting this but I’ve been crazy busy with work lately! This is my workout from last week, I feel like this program is really gonna get me some good results. The DOMS I get is crazy and I feel like my strength is already up after 2 weeks.
Deadlifts: 350x2
Speed Deadlifts: 280x3x8
Stiff-Leg Deadlifts: 135x8, 185x8, 185x8
Barbell Rows: 155x8, 185x8, 185x8
...
4 tags
tomorrowistoast replied to your post: New Job!
Congrats!!!!
constructyourself replied to your post: New Job!
Good luck, dude
dedicaition replied to your post: New Job!
This sounds exciting :) Yay you!
Thanks guys! I’m loving it so far :) I definitely feel like this is what I was meant to do!
April 2013
10 posts
9 tags
New Job!
So I’m super excited about tomorrow! It’s officially my first day as a personal trainer :) I got a job at a local gym and I’m so pumped to finally be able to work at a job that I’ve been waiting 2 years for. Excited to train people and help them along their own fitness journey’s!
3 tags
mary0squattins replied to your post: Coan/Phillipi Deadlift Program- Week 1
After my meet in May I’m starting this too, the girl who coaches me has decided she is and that I am too. Excited to read your posts about it.
I’ll make sure I make a post each week to keep you updated. It’s going to be an interesting 10 weeks!
8 tags
Coan/Phillipi Deadlift Program- Week 1
On Wednesday, I started the Coan/Phillipi deadlift program. For those of you who don’t know what it is, it’s a 10 week program designed by Ed Coan. So far, all I have to say is wow, my back is sore! The program is based on percentages of what your desired max is. My current max is set at 385 and my desired max is 430. From what I’ve read on the forums, that may be a little...
8 tags
Chest (Apr 22nd)
I trained arms the first time in months the other day and I had bench scheduled for today, but my triceps were still super sore. I felt so weak today and didn’t have a spot for bench so I went a little higher with the reps and capped my weight at 215 today.
Bench Press: 135x15, 155x15, 185x12, 185x12, 205x10, 215x8
Incline Db Press: 65x12, 75x10, 85x8, 85x8
Dips: BWx12, BWx12, BW+35x8,...
9 tags
Legs (Apr 16th)
Decided to start upping the volume on legs. I’ll still be going heavy on squats but my accessory lift will be high volume. Hopefully they’ll start to grow because I feel like I could use more size on my legs. Overall my workout was great!
Squats: 135x12, 185x10, 225x8, 225x8, 245x5, 265x1, 285x1
Leg Press: 390x15, 390x15, 480x15, 480x15, 570x12
V-Squat: 350x8, 350x8, 350x8
Leg...
8 tags
Back (Apr. 15th)
Hit back at the gym yesterday. Hadn’t gone heavy on deads in about 2 and a half to three months and since I’m starting my deadlift program next week I thought I’d test my max to see if I lost a lot of strength. Ended up hitting 375x1 so I was fairly happy since my previous best was 405x1. 30 pounds off my deadlift isn’t too bad and I feel like I may have overdone it on the...
12 tags
Smolov Jr. for Bench
I just finished Smolov Jr. for bench on Saturday. The prescribed weight and reps was 235x10x3. I hit every rep except for the last rep on the final 2 sets. Overall I feel like my bench has improved immensely! My old 1rm was 245 and I’m confident that I’ll be able to hit 265 when I retest my max this weekend.
Also I’m hoping to be able to snap a few progress pics at the gym...
Everywhere Hurts: a short poem
swoleby:
Oww.
11 tags
Update!
So I realize it has been quite a while since I’ve made a personal post on here. I’ve just been ridiculously busy with school, work, lifting and seeing Shelby! Now that school has started to wind down, I will start to post progress pics as well as my workouts. I’m also really hoping to be able to start writing some fitness related articles like I’ve been talking about for a...
March 2013
6 posts
5 tags
Inbox
So apparently my inbox has been broken for the past while and decided not to display any new messages until today. I feel as though a lot of them have been sitting there for quite some time and at this point it would be pointless answering them! So if you sent me a message and or question that didn’t get answered, please feel free to resend it and I’ll answer it within a next day or...
6 tags
Computer
My computer crashed for a third time and I finally got it back. So from now on Ill be going back to updating my blog daily. I’ll make a update post tonight when I’m off work to let you guys know what I’ve been up to!
Weight Lifting Questions
1. What is more important for you? Hypertrophy/Aesthetics or Power/Strength
2. Do you focus more on diet or what you are doing in the gym?
3. Thoughts on protein shakes? If you take any what do you take?
4. Thoughts on steroid use?
5. Favorite exercise
6. Exercise you dread doing?
7. Enjoy cardio?
8. Max on bench currently?
9. Max on squat currently?
10. Max on Deadlift?
11. Max on dumbbell flat press?
12. Max on goblet squat?
13. Bench or dumbbell press?
14. Did you make mistakes when you first started that now you think about & cringe?
15. Do any Olympic weightlifting movements?
16. Any favorite Tumblr blogs which promote working out etc?
17. Anything that you see others do in the gym that really grinds your gears?
18. Free weights or machines?
19. Do any bodyweight exercises?
20. Anyone out there who inspired you to take up working out or you found out about through it & inspires you to always carry on?
8 tags
February 2013
8 posts
Let me get something straight.
hardcoreuncutgingerexcellence:
I don’t “hate” people who train for solely aesthetic purposes.
I “hate” people who do so, and act like they’re superior than those who don’t. Especially when they’re small enough for me, and most other lifters, to kill with our bare hands.
I respect the fuck out of any serious lifter.
5 tags
Mexico!
In Mexico until next Saturday! I’ll try to make at least 1 update while I’m here. The resort I’m at has a really sweet gym so I’ll be working out pretty much everyday! Unfortunately there isn’t a squat rack so it looks like leg press will have to do :( That’s ok though, I’m in Mexico so I can’t really complain! Hope everyone has a great week
5 tags
Smolov Jr. Week 1, Day 4 (Feb 3rd)
Great workout! Squats were awesome. Week 1 went really well and I’m excited for the rest of the programs.
Squats: 10x3 at 215lbs
Pull Ups: BWx10, BWx10, BWx10, BWx10, BWx10
8 tags
I want to make a multilingual fitblr ring
progressiveresistance:
Reblog if you’re a (mostly) fitblr who speaks more than one language!
Veulliez rebloguer si vous êtes (plus ou moins) fitblr qui parle plus qu’une langue!
¡Por favor rebloguee si está fitblr (más o menos) que habla más de un idioma!
French and a bit of Spanish. Hopefully Italian someday as well!
8 tags
Chest (Feb 1st)
Last Friday was my third day of Smolov Jr. My legs were a little sore but not as bs as I thought they would be!
Squats: 8x4 at 205lbs
Chest
Bench Press: 135x10, 210x5, 210x5, 210x5, 210x5, 210x5
Incline Db Press: 85x8, 85x8, 85x8
Dips: BWx10, BWx10, BWx10
Db Flyes: 35x10, 35x10, 40x8
8 tags
Back (Jan 30th)
Second day of Smolov jr. Legs were still a little sore from Monday but the squats went better than expected! I think I’m really going to enjoy this program.
Squats: 7x5 at 75%(190 lbs)
Back
Deadlifts: 225x10, 225x8, 225x8
Barbell Rows: 135x10, 155x10, 185x8, 185x8
Pull Ups: BWx8, BWx8, BWx8
T-Bar Rows: 110x8, 110x8, 110x8
Shrugs: 225x12, 225x12, 225x12
7 tags
Arms (Jan 29th)
Had a great workout on Tuesday! Hoping that my arms are gonna start growing again. new goal is 17 in.
Triceps Pulldowns: 80x12, 80x12, 80x12, 80x12
Skull Crushers: 70x10, 80x10, 90x10, 90x10
French Press: 80x8, 80x8, 80x8
Bicep Curls: 35x12, 40x10, 45x8, 45x8
Hammer Curls: 40x10, 40x10, 40x10
Incline Db Curls: 25x10, 25x10, 25x10
“This reinforces the the principle that we as humans are very versatile when it...”
– Alan Aragon in his most recent Research Review (via scientifically-shredded)
January 2013
14 posts
Anonymous asked: Do you have Instagram?
11 tags
Shoulders (Jan 28th)
Had a great workout today. Shoulders are getting stronger each workout. Definitely hope to see them growing soon. Also today was week 1, day 1 of my Smolov Jr.squat cycle!
Squats: 185(70%)6x6
OHP: 65x12, 120x8, 120x8, 120x8, 120x8
Seated Db Press: 55x10, 55x10, 60x8
Lateral Raises: 15x12, 15x12, 15x12, 15x12, 15x12
Rear Delt Flyes: 15x10, 15x10, 15x10
Dat Gym Promo - First 30
fuck-toned-get-shredded:
Hit the gym this morning, you know the drill.
First 30, reblogs only
Must be following me
Fitblrs only
Will bold/comment on personal favorite blogs
7 tags
7 tags
Hockey!
Currently heading to the Oilers and Kings game! I’m really hoping for the Oilers to pull off a win tonight. I’m really excited to be going cause I’m a die hard Oilers fan and I didnt think there was even going to be a season this year. I’m also going to be posting a progress pic in a few minutes so stay posted!
Ok I'm doing a promo
radarpaal:
And since it’s my first it’s going to be a superspecial one!
Everyone gets a solo promo (ahhhw).
I’m going to check out all your blogs, write a little something about you and make them into nice individual posts. You all know the rules
-Reblogs, no likes -MBF (I’ll check) -No unhealthy pro ana bullshit, everything else is cool -First 20 to reblog, or when everyone stops reblogging...
2 tags
squatymchottie replied to your post: Back (Jan 11th)
i might be coming to edmonton in the next few months.
Awesome! I hope you do. Definitely keep me updated. It’d be really cool to meet/train with you
8 tags
Back (Jan 11th)
DOMS was so bad in my legs yesterday that I couldn’t do deads so I decided to just hits the rest of my back. Back is definitely getting stronger and I think bigger too. Could just be imagining it though haha
Pull Ups: BWx12, BWx12, BWx12, BWx12
Corner Rows: 65x12, 110x10, 155x10, 200x8
Pulldowns: 145x10, 160x10, 175x8, 175x8
Seated Rows: 80x10, 90x8, 100x8
...
I have no life PROMO 1-11-13 (srs)
fuck-toned-get-shredded:
First 30
Must be following me
Will bold favorites as well as throw you a dope comment nom sayin
Fitblrs only
gogogogogo
8 tags
Legs (Jan 9th)
Killed legs today. Really haven’t been consistent with legs lately but thats gonna change now! Did really high volume today and it felt great.
Squats: 135x12, 155x10, 185x8, 225x8, 225x8, 245x6
Front Squats: 135x10, 155x8, 185x6
Leg Press: 390x15, 390x15, 480x12, 480x12, 480x12
Leg Extensions: 130x12, 145x10, 160x8, 190x8
Stiff-Legged Deads: 135x10, 185x8, 185x8, 225x6
Leg Curls:...
8 tags
Back (Jan 4th)
Great workout! Starting to finally have really great workouts where everything seems to flow and the weights feel light! This workout was higher volume than i’m used to so it was a nice changed.
Deadlifts: 135x15, 225x12, 225x12, 275x10, 275x10
Corner Rows: 65x20, 110x15, 155x12, 200x8
T-Bar Rows: 65x10, 110x8, 135x8
Pulldowns: 115x15, 115x15, 130x12, 145x12, 160x10
Seated Rows:...
8 tags
Chest (Jan 3rd)
Training has been a little lackluster lately. So today I decided I would go for a PR on bench. My previous PR was 235 and I crushed it by 10lbs. Really happy with the way my bench has been progressing lately and I hope my other lifts will follow!
Bench Press: 135x12, 185x10, 205x8, 205x8, 225x2, 245x1
Incline Db Press: 65x8, 75x8, 85x8, 95x6
Dips: BWx8, BW+45x8, BW+45x8
Decline Bench...
The Way is in Training: Behind Enemy Lines: Planet... →
liftstaysup:
Introduction
I won’t go into depth about WHY I had to lift at Planet Fitness today, because that’s not important, but I’m out of town, and a friend told me I could go to her gym as a guest. I later discovered that this “gym” was Planet Fitness. “Goodness me,” I exclaimed.
…
Great post Steve!
December 2012
17 posts
6 tags
Shoulders (Dec 30th)
Absolutely killed shoulders tonight! Left the gym with nothing left in the tank. |i’m hitting legs tomorrow after work and I really hope my workout tomorrow goes as well as today’s did. If it does, I feel a PR on squats!
Overhead Press: 45x12, 45x12, 65x12, 95x10, 115x8, 135x4. 135x4, 135x3
Seated Db Press: 55x10, 65x8, 70x8, 75x5
Front Raises: 20x10, 25x8, 30x8
Lateral Raises:...
8 tags
Chest (Dec 27th)
My strength on bench seems to be increasing each week. Really looking forward to being able to do 225 for sets of 8! Hopefully that’ll only take me another month to get.
Bench Press:135x12, 155x10, 185x8, 225x4, 225x4
Incline Db Press: 65x12, 75x10, 80x10, 85x10, 90x8
Dips: BW+35x12, BW+50x10, BW+50x10
Machine Chest Press: 190x8, 205x8, 205x6
7 tags
Shoulders(Dec 21st)
I had a great shoulder workout the other day. Training has been going very well lately!Shrugs were done with a 4 second pause at the top.
Overhead Press: 65x12, 95x10, 115x8, 135x5, 135x3, 135x3
Seated Db Press: 55x10, 60x8, 60x8, 62.5x8
Front Raises: 25x10, 25x10, 27.5x8, 30x6
Lateral Raises: 20x10, 20x10, 22.5x8, 25x6
Reverse Flyes: 15x10, 15x10, 15x10
Shrugs: 225x12, 225x12, 225x12,...
6 tags
Back (Dec 16th)
Took a break from deads this week. Lower back was hurting a bit and my energy levels have been lower than normal lately. So I hit upper back only and had a great workout.
Wide Grip Pulldowns: 140x12, 160x10, 180x8, 180x8
T-Bar Rows: 150x10, 150x10, 165x8
Plate-Loaded High Rows: 180x8, 180x8, 180x8
Plate-Loaded Pullover: 90x10, 90x10, 90x10
Seated Rows: 140x10, 160x8, 160x8
1 tag
logicianmagician replied to your photo: Couldn’t find this picture when I went to post…
Awesome biceps! Your delts are looking great too.
Thanks man! Biceps are finally starting to grow. And ever since I took your advice and started hitting my lateral and rear delts more my shoulders have looked so much better!
1 tag
ironwarriorstraining replied to your photo: Couldn’t find this picture when I went to post…
Nice progress man!
Thanks Ben!
8 tags
