Results don’t happen overnight. I’ve been working out 5 to 6 days a week for 3 months now.
Anything worth doing is going to take time and effort. Everything these days is so convenient and fast. Getting in shape is still one of the hardest things to accomplish. I’m taking a little longer than expected to achieve my goal but I’m pushing. The holidays didn’t help lol but I’m focused and continuing to move forward. If anyone needs some advice or guidance just let me know!
This playlist is Fan made by the way! Which is dope! Might as well help them grow the list. Check it out!
It’s Friday let’s have a great one! Last day before my rest day.
The workouts are Upper body!
Bench press 3 sets for 8-12 reps or Pushups 3 sets
Lat raises 3 Sets 8-12 Reps
Shoulder press 3 sets 8-12 Reps
Curls 3 sets 8-12 Reps
Crunches Lets Aim for 100!
After I have a 100% Gold Standard Whey Protein Shake.
A lot of times as we get older for whatever reason we tend to let ourselves go lol. Im not putting anyone down Im just stating the facts man. Wether it’s long work hours, being parents, or just not having the energy. I refuse to let time stop me. We have got to better at managing our time. All you need is 45 minutes to an hour. Sometimes less! You can get in shape and stay in shape. I will be 33 years old this summer. I wont let father time stop me from being the best version of myself. You can do it too.
I’ve started a new workout plan while Im on a 8 week cut with my wife. I focus on upper body and my wife focuses on lower body. We work out together every day.
Ladies her workout goes like this.
Lower Body Deadlift 4 sets 8-12 Barbell Squat 4 sets 8-12 Calve Raises 4 Sets 8-12 Hip Extensions 4 sets 8-12 and ABS every day.
Upper body Bench Press Military Press and Curls 4 Sets Each 8-12 Reps We focus more on light weight and Reps on her Upper body Day.
Mine is Upper body Bench Military Curls and abs 5 Sets 6-10 Reps Lift Heavy!
Lower Body Calve Raises Squats and Dead lift 5 Sets Each 6-10 Reps Lift Heavy!
Of course I simplified this with the basic Workouts but I also do Some extra exercises. I just wanted to tell you the basic workouts.
We are currently at 195 bodyweight for me. My wife is at 153. My goal 185 hers 145 shes winning! lol
Keep Pushing Everyone! Enjoy your Weekend!
Im going to write about the scale today. That thing some of us are scared to step on in the morning. Sometimes I get frustrated with people online that think everything is about weight. This is ridiculous to some us that lift weights on the regular because we know that weight doesn’t really tell the whole story when you’re a lifter! I get pissed off at dudes online that talk down female lifters who are clearly in great shape for being too heavy. What the hell does that mean? lol I honestly think some of it is jealousy forreal. Some of those women can lift more and they’re jealous. The other thing is those people are obsessed with the scale because the famous health chart on google. You know the one that just puts the ideal weight for individuals based on their gender and height. That scale isn’t correct. Take me for example I am 5’8 and weigh around 195. Im not fat at all but I am overweight. I lift heavy and eat a decent amount of food to bulk then I cut to about 185. Which is still overweight according to the chart. I could careless honestly. Sometimes we have to ignore the noise and just stay focused on our goals. We can do it. Ladies and gentlemen You are capable of being in shape no matter your age height or weight. Stay blessed and keep going!
Below are pictures of my wife and I. I weigh 196 and she weighs 155 right now. Were both cutting to 185 and 145.
Happy Birthday to me 32 and still strong as ever!
It’s summer time and everyone is hitting the beach and going on vacation. We’re eating out more and enjoying some adult beverages from time to time. Which is fine by the way. Sometimes we find it hard to stay in our typical eating patterns when enjoying summer fun. I know I do. I think the best way to counter this is to Lift a little longer and a little more cardio. I extend my workouts by about 30 minutes and I mix up my routine a little bit. This does help keep my body fat in check. I like to go for a jog or long walk with my wife on cooler days. Hiking and boxing are great ways to stay lean in the summer also. Remember to drink your water! I have some full body workouts for you below. I do these more often in the summer. Just to stay in shape and maintain while on the road.
Body Squats 5 sets
Push ups 5 sets
Crunches 5 sets
Dumbbell military Press 5 sets
Jump rope 10 minutes
Speed bag or heavy bag 20 minutes
If you don’t have a bag try some Shadow boxing.
I do this 3 to 5 days a week.
Living a healthy lifestyle can be difficult for some people these days. Especially when you’re a parent and you’re trying to balance work and family. A lot of my peers say I just don’t have time. We always have time to get into shape you just have to dedicate yourself 30 to 45 minutes a day. Also continuing your routine weekly is very important. Consistency is key! The gym is not a necessity. I prefer to workout from home mostly because no one is in my way. Some people struggle with this. They say they lack motivation. I get it! I have a list of things I do that help me when I workout from home.
- I turn on Rocky or another movie with martial arts. This is a big help for me. Motivational movies or tv shows help a lot!
2. I switch up my routine. On chest day I do pushups or other chest exercises besides bench press.
3. I put on earphones and listen to music or books, speakers that I like etc.
4. Stick to your schedule no matter what!
5. Create a nice workout space.
Just remember to always push yourself!
I hope this helps!