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 37: Pull Day

Warmup:

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

Workout:

  • Lat Pulldown (superset with 70 lbs till burnout): 100 for 15, 115 for 10 for 2, 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
  • V Bar Seated Cable Pull: 40 for 15, 50 for 15, 60 for 10, 70 for 6, 80 for 4 for 2 sets
  • Dumbbell Row (dropset): 70 for 6, drop to 40 for 8 for 3 sets
  • Bent Over Row with Barbell: 110 for 8 for 4 sets
  • Hanging knee raises: 12 for 4 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

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”

Mother Nature Providing Sick Gain Conditions

Over the past few weeks Canada has been getting hit with some cold weather, and with that came the snow.  This miserable weather provided us with some heavy disgusting snow, and for many Canadians, it ruined parts of their day.  They had to spend minutes of their day cleaning snow off their cars and wait for them to warm up.  They had to dust off the snow blowers from last year to clear snow off the driveway.  They even had to use their phones to call in to their places of employment and ask to work from home because the commute was so treacherous.  For those of you thinking of us in your prayers, thank-you, we do appreciate it.

But while my countrymen were complaining about these conditions, as a gym bro, I was seeing nothing but potential for some sick gains.  You see, I don’t just go to a gym.  The world is my gym.  You put me anywhere on the planet and I guarantee you I’ll find a way to get a pump.  Some call me crazy for this, but they called Steve Jobs crazy too.

When mother nature gave us this thic white power my heart started racing (snow not cocaine).  Being the visionary I am, I saw potential for several juicy pumps to be had, let me explain them to you.

Triceps Pump: This snow was wet.  It wasn’t that winter wonderland lets have fun with the whole family kinda snow.  It was the gross, I’m all wet, let’s slip on the neighbour’s sidewalk and sue them for all they have kinda snow.  But the wetter the better when it comes to the triceps pump.  Pushing the snow with your shovel activates the triceps.  The action of pushing then lifting the snow works the various branches of the triceps.  Only problem is I’m not coordinated enough to push with my left hand, only the right.  So, my right arm got the pump and my left didn’t.  But it doesn’t bother me being a little lopsided.  I mean I rather be lopsided than small.

Ab Pump:  I don’t even know if this is a thing because I can’t see my abs.  So, I guess you could call it core activation instead.  Pushing the snow, lifting it up on the shovel, and dropping in on the neighbour’s driveway requires tons of core activation.  It was an entire core workout.  Rotating with the snow on my shovel works the oblique and lower and upper abdominals.  Talk about some sick gains.

Bicep Pump: Load the shovel with snow and get to curling.  Curling a shovel with snow on it is like curling in the squat rack.  It’s unnecessary, but I do it anyway.  I’ve often thought the best workouts are the ones you use your whole body for.  And by whole body I mean arms.  Get the bicep pump, then stand back and admire your veins.

Cardio Pump?:  I think it would just be cardio since I guess your blood is always pumping.  Burn some calories and get a sweat going then sleep like a baby knowing you’ve done your one cardio workout for the month.

Good Deed pump: Be a good citizen and shovel your neighbour’s driveway.  You get the gains for yourself, and even if they didn’t ask you to do it, they will owe you one for it.  You can call this chip in whenever you need.  Oh, the boys are “being too loud” and it’s a “Wednesday” night.  Remember that time I shoveled your driveway?  Yah boys the party is still going.

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”