Day 38: Push Day

Warmup:

  • 5 minutes on stair climber to get my blood flowing.
  • Upper body stretch.  Focus on shoulders to get them loose

Workout:

  • Dumbbell Press: 50 for 15, 60 for 12, 70 for 9, 70 for 8, 80 for 4, 80 for 3, 70 for 6
  • Inclined Press (Drop set): 50’s for 6 then drop to 35’s for 10.  Three sets of this
  • Inclined Fly’s superset with dumbbell shrugs: 30’s for 8 reps then 50’s for 15
  • Military Press: 45 for 12, 65 for 10 for 3 sets
  • Fly Machine: 115 for 8 for 2 sets, 130 for 8 for 2 sets (focus on squeezing contraction)
  • Chest Press Machine: 40 for 8 reps for 3 sets. One arm at a time.  (slow this right down)
  • Cable fly’s: 25 till failure (not counting reps) for 3 sets
  • Triceps Pushdown (straight bar): 50 for 8 for 3 sets
  • Triceps Pushdown (rope attachment) (drop set): 40 for 8 then drop to 20 till failure for 3 sets
  • One Arm Triceps Pushdown superset with triceps kickbacks: 40 for 8 then superset to 12.5’s for 10
  • Dips: 3 sets of 10

Johnny

Soon to be “Johnny Two Plates”

Day 36: Leg Day

Legs make up roughly half the body, so don’t ignore them.  If you’re like me and are not a fan of squats, then I would like to introduce you to goblet squats.  This form of squat is great for beginners.  Don’t feel a rush to get under the bar and look to load up the plates.  Goblet squats use a dumbbell and the focus is on lighter weight and form.  Keep your back upright and core engaged and try to get to depth.  You’ll find yourself able to get more weight and perfect your form this way.  If you feel yourself failing, you can just drop the weight.  It’s easier to do this with a goblet squat than when you have a bar on your back.  This type of squat is a great stepping stone and once you feel comfortable with them, jump under the bar and try a more conventional squat form.

Warmup:

  • Stair Climber for 5
  • Lower body static stretch
  • Shoulder stretch

Workout:

  • Leg Press (legs touching in middle): 180 for 15, 270 for 10, 360 for 8 for 4 sets
  • Leg Press (normal stance) 360 for 8, 450 for 6 for 2 sets, 540 for 4 for 2 sets, 360 for 10
  • Lunges: 60 pound barbell walking for 15 steps each leg. 3 sets
  • Quad Extension machine: 50 for 10 each leg for 6 sets (Rest every 2 sets), 30 for 20 for 3 sets (resting every 2 sets)
  • Goblet Squats: 70 for 12 for 4 sets
  • Calf Raises: 70 for 10 for 3 sets
  • Calf Raise Machine: 115 for 8 for 3 sets.
  • Hip abduction machine: 145 for 15 for 3 sets

 

Post Workout:

  • Jump rope for 7 minutes

Johnny

Soon to be “Johnny Two Plates”

Skipping is the new Jogging

Pound for pound, skipping is one of the best forms of calorie burners.  I haven’t used a skipping rope since I was a little kid.  I figured only boxers and kids 5 and under use the skipping rope but then I started doing research on ways to burn calories and forms of cardio that weren’t the stair climber or running.  Living in Canada, running is great for 8 months of the year, the other 4 is just not something I’m interested in.  I don’t mind running in the cold, but running in -20-degree is just a bit much for this guy.

I stumbled upon a Youtube channel called Jump Rope Dudes, Formerly Zen Dudes Fitness.  These guys know their shit when it comes to skipping.  Their channel teaches you proper form, proper equipment, jump height and various other techniques.  I had some concerns when it came to skipping such as the effect that it would have on my knees and ankles.  These concerns were null when they walked me through proper technique.  Turns out you don’t have to jump a foot off the ground like I was doing when I was a kid.  Just bouncing an inch off the ground is enough and keeping a straight and loose body makes it a low impact form of cardio.

Skipping burns about 15 calories a minute, which is far more than the treadmill and stair climber.  It can be a form of HIIT when you push it and blasts calories and melts that fat like butter on a fire.  I have been looking for a new finisher for my workouts and skipping has been great for the week I’ve been doing it.  I try and keep the rope moving for 5-10 minutes and at the end of that I burn over 100 calories.  Not bad for such a short time.  I was naive when it came to the cardio workout that skipping is.  After 60 seconds, I’m sweating and out of breath.  Not sure if this is because I need to get used to skipping or because I avoid cardio likes it’s Ebola.  At the end of the skip, I feel exhausted and is a great way to end a workout.

My plan for skipping is to build a solid foundation of technique and pace.  5-10 minutes is enough for me right now but as I get more comfortable I can start to add to this.  I must admit I am self-conscious about skipping in front of people.  I am no professional so I am constantly fucking up and getting frustrated.  My gym is great because it has a yoga room so I just go in there and I can skip alone in peace.  After skipping for a week, I am making small improvements, but small improvements lead to big results.  It’s encouraging to look on Youtube and see all the skipping transformation videos.  I will include my favorite at the end of this post.  The results aren’t all because of skipping because diet plays an important role but nonetheless, results are results.  Skipping has become my new jogging, and I don’t have to endure the cold of winter to do so 🙂

Johnny

Soon to be “Johhny Two Plates”

Day 34: Pull Day

Warmup:

  • Stair climb for 5 minutes
  • Shoulder and back stretch with bands

Workout:

  • Lat Pulldown: 100 for 15, 115 for 10, 130 for 8 for 3 sets
  • Lat Pull Machine (one arm at a time): 50 for 15, 60 for 12, 70 for 10, 80 for 6 for 3 sets
  • Chin Ups: 10 for 3 sets
  • V Bar Row: 45 for 15, 90 for 12, 115 for 8 for 3 sets
  • V Bar Seated Cable Pull: 40 for 15, 50 for 15, 60 for 10, 70 for 6, 80 for 6 for 2 sets
  • Dumbbell Row (dropset): 70 for 8, drop to 40 for 8 for 3 sets
  • Seated Curls: 25 for 10, 30 for 8, 35 for 4 for 2 sets
  • Concentration Curl Dropset: 25 for 10 then drop to 15 for 10. 3 sets per arm
  • Hammer Curl: 30 for 10 for 3 sets
  • Reverse Grip Curls (ez-curl bar): 30 for 12 for 3 sets
  • Curl Line: 30 for 4, 25 for 6, 20 for 6, 15 for 8, 12.5 for 5 (regular curl, hammer curl, bottom half curl, full curl, full curl)

Johnny

Soon to be “Johnny Two Plates”

Tips for 2018’s New Gym Crowd

“if I feel I’m making progress then I am making progress”

Were fresh in the year 2018, and the gym has been like a zoo.  Although it sucks waiting for machines, benches and even waiting in line at the water fountain, I love seeing all the new faces in the gym.  It’s important to remember that these people are making an effort to better themselves and achieve their goals.  Everyone has their own story and it’s not my place to judge anyone because lord knows I was in their shoes at some point.  Some of the new faces are first time gym goers trying to live the gym life for the first time in their lives.  Some are those who fell off with their fitness and are trying to get back into it.  These newcomers all seem to have similar looks on their faces.

When you first start at the gym, motivation is high, but confidence is low.  These newcomers share a daunting look that this is going to be a lot harder than they thought.  You look in the mirror after a couple of workouts and there are no results to be seen, and it really is disheartening.  They realize it will take daily work and persistence to reach their goals, and it doesn’t come easy.  But as someone who has gone through it, I can share some tips on how to better go through this period and stick with it for the long haul.

Tip 1: Pump Theory

  • This is a theory that I came up with myself and really has no academic fact to it, it is just a personal philosophy I went to the gym with. When you lift, your muscles fill with blood and it gives you a feeling of a pump.  This pump feeling is what I focused on.  When you get a pump, your making progress, so I chased this with every workout.  You won’t see this in the mirror off the bat, but instead it is something that you can feel, so focus on that.  A tip for getting a nice pump is to do dropsets.  Dropsets will give you a thick and juicy pump feeling.  Hit a dropset for your first few lifts and let this feeling of juiciness motivate you for the rest of the workout.

Tip 2: Stay off the scale

  • New year’s comes with resolutions. How many of us have said this is the year I’m going to lose that 10-20 pounds?  If your stepping on the scale daily waiting to see the number drop you’re going to be discouraged.  The first few days you might see results from dropping water weight but then it will trail off and discouragement sets in.  Instead step on the scale every two weeks or a month, take note of the changes, but don’t make that your sole focus in the gym.  I focus on feel, if I feel I’m making progress then I am making progress.  Body change isn’t some linear perfect line on a graph, it is a staggering and frustrating process that takes time.  Focus on the feel, not the number.

Tip 3: Look at your eyes, not your body

  • When your head is on a swivel in the gym, your focusing on everyone but yourself, even though you’re the reason you’re at the gym. It is tough to see those who are smaller than you lifting twice as much as you, but that’s how it goes in the beginning.  You need to accept and come to terms with this.  I would find myself looking at others, then looking at myself and judging myself.  This lowered my confidence and it would ruin my workouts.  When you put the blinders on in the gym, you are forced to focus on yourself.  I wouldn’t look at my body, I would look at my eyes in the mirror.  This allows you tap into a motivated and focused mind state.  Each set, each rep is yours to progress.  I found myself having fun with myself.  I’d catch myself smiling when I couldn’t get that last rep up, but I knew next time that rep is mine to own.  The mind is your biggest obstacle when it comes to gains, so stay in your zone.  If you can believe you can get there, then that’s half the battle right there.

Johnny

Soon to be “Johnny Two Plates”

 

Day 32: Push Day

Warmup:

  • Stair climber for 5
  • Stretch of shoulder using bands
  • Band and static stretches for back

Workout:

  • Dumbbell-Press: 60 for 20, 70 for 10 for 2 sets, 80 for 4, 80 for 4, 50 for 8
  • Triceps Dips: 3 sets of 10
  • Incline Fly’s: 30 for 10 for 3 sets (focus on stretch and contraction)
  • Chest Press (individual arm): 40 for 12 for 4 sets (focus on contraction and squeeze)
  • Chest Press Machine Inclined (individual arm): 35 for 12 for 3 sets (focus on contraction and squeeze)
  • Chest Press (both arms): 100 for 10, 115 for 6, 100 for 10 (focus on squeeze in middle and hold)
  • Cable Flys: 22.5 for 15, 25 for 12 for 3 sets
  • Triceps extension superset with triceps kickback: 25 for 15 then superset to 12.5 for 10. 3 Sets
  • Overhead Triceps Cable Extensions (dropset): 25 for 12, drop to 17.5 for 8 for 4 sets
  • Rope Triceps Extensions: 30 for 10, 40 for 8, 40 for 5, 30 for 7, 30 for 6
  • Skullcushers: 50 for 8 for 3 sets

Finisher:

  • Skipping for 5 minutes

Day 29: Pull Day – Milestone Reached

Today I hit a new 1 rep max on the deadlift.  I pulled 315 for one.  It wasn’t very clean and took some time to get up, but at the end of it, I got it done.  315 is three plates on each side.  It is a heavy deadlift and is often thought of as the divider between the boys and men.  When your deadlifting, with most average people, you can pull your body weight plus a little extra.  This is why it is common to see people pulling 150-250 in the gym.  This is the natural strength range for most people even when working out.  But to get to pulling 300+, it’s like asking what’s the difference between $100,000 and a million dollars.  There is a ton more work that needs to be put in.  You need to have a strong foundation with no weaknesses.  A strong core, hamstrings, back, grip strength and impeccable mechanics are needed.  This was a huge milestone in my journey and one that I was proud to have reached.  Here’s to starting the journey to four plates

Warmup:

  • Stair climber for 5
  • Lower body static stretch

Workout:

  • Deadlifts: 135 for 10 for 2 sets, 185 for 10, 225 for 8 for 3 sets, 245 for 4, 255 for 4, 275 for 3, 295 for 2, 315 for 1
  • Lat Pulldown: 100 for 15, 115 for 10, 130 for 8 for 3 sets, 145 for 3
  • Lat Pull Machine (one arm at a time): 50 for 15, 60 for 12, 70 for 10, 80 for 6 for 3 sets
  • V Bar Row: 45 for 15, 90 for 15 for 3 sets
  • Dumbbell Row: 60 for 10 for 3 sets
  • Seated Curls: 25 for 10, 30 for 8, 35 for 4 for 2 sets
  • V Bar Seated Cable Pull: 60 for 8 for 3 sets
  • Reverse Grip Curls (ez-curl bar): 30 for 12 for 3 sets
  • Curl Line: 30 for 4, 25 for 6, 20 for 6, 15 for 8, 12.5 for 5
  • Lower Back Extension Machine: 220 for 15 for 4 sets

Johnny

Soon to be “Johnny Two Plates”

Community Gets You Through Tough Times

The date is December 23rd, 2017.  It has been almost three months since I left my job and new work has yet to find me.  When I left my job, I was ignorant to the affects that it would have on me being out of work for the first time in eight years.

Work for me was a time filler, when you’re doing 40-60 hours a week it gives you a daily activity and sense of purpose.  I had many co-workers that were friendly and engaging, and this gave me a sense of community and a social atmosphere to be around every day.  The problem was, that this job wasn’t pushing me like I wanted it too.  I was too comfortable, and it wasn’t preparing me for where I wanted to go, and what I want to be.

When I left, there was this giant void in my life.  I lost the daily social interaction and sense of purpose when I got up in the morning.  After a month of apply for jobs and not even hearing back, I was frustrated, anxious and depressed at where I was in life.  I had to figure out what make me tick, and what things can I be doing on my own to help with this period.  I turned to fitness and blogging as an outlet, and I couldn’t be happier that I did.

When I first started blogging, I thought it was all about the likes and followers, but there was only one problem.  I wasn’t getting any of either.  This is when I started to engage with the community around me on WordPress.  I started to read the content that others were producing and I learned a few lessons.

  • I’m not the only one struggling, and listening to the struggles and stories of others can put your life into perspective and motivate you. You see what others are doing daily to make their lives better, and that pushed me.
  • WordPress is a communal site. If you think people are going to flock to your blog because write a few paragraphs, you are sadly mistaken.  Engaging with others and being a member of the community of positivity and encouragement is as important as your content.  Be the voice you want to hear when someone talks about your work.
  • The online community is a place to be open and honest. In real life, I find myself living according to the expectations of others, but on my blog, I am myself.  If I am having a shit day I can say so, and I know the community of WordPress can relate and give me the boost I need.  I don’t need to exaggerate the lifting stats for you, just be honest and humble with every view and comment I get.

In closing, the communal effort of WordPress bloggers has gotten me through a tough low in my life.  I put my head down, put on my blinders and spent weeks asking myself where do I want to be, who do I want to be, and what am I right now.  I am still figuring out the answers to these questions but I didn’t do it on my own.  Taking in the experiences of communal bloggers has given me new perspective on life, and that is something that money cannot buy.

Johnny

Soon to be “Johnny Two Plates”

 

via Daily Prompt: Communal

Day 28: Leg Day

“The legs feed the wolf”

This is a quote I heard the other day when I was watching the movie miracle on TV.  In the movie, it is used to explain how team USA is going to need to out skate their opponents to win.  They are the tool that makes everything become possible.  To relate this quote to my fitness journey, legs are foundational, if you take care of them, they will take care of you, and make your goals possible.

When you look at leg exercises, the majority of them are compound movements.  When you are doing these, you are also working out secondary muscle groups that get activated to deal with the weight and maintain form.  These movements scorch calories and give you a cardio workout even though you may not notice this.  Cardio is thought to be the best for breaking a sweat and fat loss, but I challenge you to do a set of squats then follow this up with lunges to see if you’re not breaking a sweat.  Legs for me is one of the best forms of short burst cardio that also builds strength.  A good little trick is to slow down your reps and do pause reps.  If I am doing 10 squats in a set, I don’t rush through to get the ten then re-rack the weight.  I’ll try and have the weight on my body for 45 seconds to a minute.  For those ten reps, I’ll do them slow to increase the time the muscles are under tension, which is great cardio and builds strength.

Another advantage of working legs is the effect that it can have on your hormones.  Testosterone is one of the most important hormones when it comes to building muscle.  Two leg workouts specifically are great for boosting testosterone levels.  Heavy squats, and heavy deadlifts are known to increase and regulate testosterone levels.  Since I’m no doctor I don’t want to give advice on this topic when it comes to hormones and science and such, but I am good at research, so I have linked some great sources for information that pertains to testosterone production and working out your legs.  The legs are the largest muscle group in the body, so don’t ignore them.  Take care of them, and they will take care of you.

Johnny’s Must Reads:

https://www.quora.com/Does-training-legs-increase-testosterone-levels

http://www.quickanddirtytips.com/health-fitness/mens-health/6-ways-to-increase-testosterone-with-exercise

http://www.menshealth.co.uk/workout/testosterone-boosting-leg-day-workout

Warmup:

  • Stair Climber for 5
  • Lower body static stretch
  • Shoulder stretch

Workout:

  • Squats: 135 for 12 for 3 sets, 155 for 8, 175 for 8, 185 for 5 for 2 sets, 205 for 2, 225 for 1, 135 for 6
  • Leg Press: 180 for 15, 270 for 10, 360 for 8, 450 for 5 for 3 sets, 180 for 12
  • Lunges: 50 pound barbell walking for 15 steps each leg. 3 sets
  • Quad Extention machine: 50 for 10 each leg for 6 sets (Rest every 2 sets)
  • Calf Raises: 70 for 10 for 3 sets
  • Calf Raise Machine: 115 for 8 for 3 sets.
  • Hip abduction machine: 145 for 15 for 3 sets
  • Hamstring Curls (one leg): 50 for 12 for 3 sets

Post Workout:

  • Jump rope for 5 minutes

 

Johnny

Soon to be “Johnny Two Plates”

Day 27: Push Day

We’re back at it for push day.  Gotta admit I was sore af when I woke up, and this continued all day.  My back was aching in a good way and I felt like an 80-year-old man at times.  This is a sign of that good work.  Being sore is nothing to be bummed out about.  It’s all about perspective and how you look at it.  You can look at it from the negative, in that you’re slower, in pain, and miserable but this outlook doesn’t advance you in any way.  I prefer to look at it from the positive, in that I am in a better position today than I was yesterday.  My body aching is just growth masked by discomfort.  Nobody has gotten to where they want to be without a little discomfort.

When I walk into the gym sore, this is where warmup and stretching become important in my humble opinion.  Getting your blood flowing and stretching those tight muscles will loosen you up.  There have been days when I walk into the gym stiff as a board, but I’ll dedicate 20 minutes to warmup and stretching.  The result is that I am still a little sore, but I’ve pushed my body on the right path with recovery, and my workout will be much better.

Warmup:

  • Stair climber for 5
  • Stretch of shoulder using bands
  • Band and static stretches for back

Workout:

  • Bench-press: 95 for 12, 135 for 10 for 2 sets, 155 for 5 for 2 sets, 165 for 3, 135 for 10
  • Incline Press: 60 for 10 for 3 sets
  • Incline Fly’s: 25 for 10 for 3 sets (focus on stretch and contraction)
  • Chest Press (Individual arm): 40 for 10 for 4 sets
  • Chest Press (Both arms): 100 for 10, 115 for 6, 100 for 10
  • Triceps extension superset with triceps kickback: 25 for 15 then superset to 12.5 for 10. 3 Sets
  • Overhead Triceps Cable Extensions: 25 for 12 for 4 sets
  • Rope Triceps Extensions: 30 for 10, 40 for 8, 40 for 5, 30 for 7, 30 for 6
  • Narrow Benchpress: 70 for 8 for 3 sets

Johnny

Soon to be “Johnny Two Plates”