There’s Always One!

05/02/19

I woke up and hit the ground running today. I had a power bar and smoothie then headed to my girlfriends house. I did yard work from noon to about 4:30pm. I cut down and removed a few trees and pruned another.

I also got on the roof to remove the excess branches and swept off the remaining debris. My girlfriend made me some dinner then I headed off to the gym.

I worked chest and arms today. I did circuit training again as I was pressed for time. I was in and out in just over an hour. Then I headed off to my recovery meeting. Today was as always an awesome workout but there is always ONE!

What do I mean by ‘ONE’ you maybe asking yourself? When we go to the gym we expect there to be some form of gym etiquette.

We share the equipment and wipe down the machines after use. We have our own routines and sometimes we have to share machines. We let others work in with us and we work in with others. We see others in their routines and the machines or benches they are using. Of course it is common practice to ask others to work in with their machines.

I almost flew off the handle when another member worked his way in my routine without asking. I was okay with this until that member did only ONE set then immediately went to another machine which he resumed back to his regular routine.

There was only a few members working out so it was easy to spot. I didn’t say anything or address the member other than just standing there watching in awe. I just stood there watching him shaking my head telling myself, ‘Really’! This was one of those ‘come on’ moments where you can laugh inside. Have you ever witnessed this or worse experienced this yourself? If so please share your experience and comment down below. Until the next workout;

Remember,

‘You Cannot Out Train A Bad Diet ‘

Greg

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Find Your Reason!

Back-dated from 04/28/19

I had a busy weekend but managed to get in a few workouts yesterday and today. I took the day off yesterday for personal obligations. I woke up with a little bit of back pain right above the belt line on my left side. It felt like a pinched nerve.

I worked through it in today’s workout. I worked out my shoulders and back muscles. I switched up my back routine today. I still did circuit training as I was short on time but did a few different types of exercises.

I started with an underhanded grip Smith Machine row followed by the t-bar row. The seated row machine had two sets of grips. I raised the seat and used the horizontal grips to target my middle back. Then I lowered it using the vertical grips to isolate my lats.

I switched to the kneeling lat cable pulldown. I finished with the seated cable row using a wide grip with the straight bar attachment.

For my shoulders I did the seated hammer strength shoulder press followed by the seated lateral raise machine. I did three sets of 15 reps each.

I still remained in a caloric deficit by way of eating at maintenance level while burning off about 200 calories from the workout. I’m currently at 175lbs with about a 15% body fat range.

Well that’s at least what my smart scale tells me. I’m not sure if I can rely on that scale when it comes to body fat percentages. I’ve seen others on the internet reporting about a 10% body fat range and they appear to be way more shredded.

For me I go with how I look and how easy I can control my weight. While there are typically three different body types everyone looks and feels differently. I am 6ft so how I look at 175lbs can be much different than some one else with the same weight at 5ft 6’.

When you are new in your fitness journey I recommend to never compare oneself to others on how fast or slow you build muscle and loose weight. It might set back your mind set and discourage you from continuing to trudge along. You may even tell yourself ‘what’s the point ‘. Find your reason for your fitness journey and never let it go! Until the next workout;

Remember,

‘You Cannot Out Train A Bad Diet ‘

Greg

Circuit Training

Back-dated from 04/25/19

I had a ‘Poke Bowl’ for lunch today. Well it actually turned out to be my pre-workout meal. Man was it good. I had my very first one while on vacation in Palm Springs, CA this past March. My girlfriend randomly picked a place. She said she always wanted to try a bowl. If you haven’t tried one yet I highly recommend them.

I hit the gym around 6:30 and was done by 7:30pm. I did circuit training again. I did three rounds of 3 different exercises for each muscle group. I hit chest , arms and back. I stayed within the 10-15 rep range. My rest period was just as long as it took to switch between each movement and muscle group.

My post workout meal was of course my protein shake and the other half of last nights cheat meal which was 4 slices of Dominos pizza. I had a final calorie count of 2720. I had 190 grams of protein and 226 grams of carbs. Until the next workout;

Remember,

‘You Cannot Out Train A Bad Diet’

Greg

Back Day At Planet Fitness

04/21/19

Happy Easter everyone. Today was an interesting day. I went to bed last night fine but woke up with some crazy back pain this morning. I’m not sure if it’s my new bed or just your usual aches and pains that come with being a 45 year old man.

My pain finally went away around 2pm. I had a few power bars and a B-12 energy shot then watched the pilot of that show called White Collar. It’s an interesting show about the white collar crime community. I think I’m hooked as I watched the first three episodes. I hit the gym by 4:30 but come to find out my gym closed early due to being Easter Sunday.

No worries though as Planet Fitness was open. I bought a one day pass and worked out my back and shoulders. It was a great workout as Planet Fitnesses equipment seems to be always well maintained. I did a few lat and row movements.

Then I did a few shoulder press movements. They didn’t have a seated side delt lateral raise machine so I improvised. I used a cable pulley and did standing lat raises. I completed my workout with 2 sets of pull-ups. I got Subway for my post workout meal then hit my recovery meeting. All in all it was a great day. Until the next workout;

Remember,

‘You Cannot Out Train A Bad Diet ‘

Greg

Chest Day On A Friday?

Back-dated from 04/19/19

My work was closed for once today so I figured I’d get in a bonus workout. Today I hit chest, arms and legs.

While at the gym I shared some pushup bars with another member. Of course I had to break out my pushup grips share them.

The bars I used had the perfect height and the sturdiness which I enjoyed. You can really get that deep stretch on the pectoral muscles and can really isolate the chest.

My total calories for the day was about 2400. My fats were around 80, carbs 300, sugar 40 and protein at 189. I had about 200 calories burned from the workout which led to my net calories at 2200. Until the next workout;

Remember,

‘You Cannot Out Train A Bad Diet’

Greg

Get Off Your Ass Greg!

04/17/19

Ever get up, have a plan for the day then do absolutely nothing? Well you’re not alone. That was me until 6pm. I had an estimate to replace my ac unit this morning but after he left I vegged out for about 8 hours.

Crazy I know but I finally managed to get my ass up and out of the house and hit the gym by 7pm. I worked chest and arms tonight. Grueling workout but it was totally worth it. It wiped away my 8 hour veg session like it was a bug on a windshield.

I used my pushup grips again. Man I fall in love with them every time I use them. I did 3 sets of 10 reps of 4 different chest exercises. I also did 3 sets of 10 reps of bicep and tricep movements. I warmed up with a brisk walk on the treadmill. I cooled down by riding the stationary bike. Good times. What is your warmup and cool down routine? Please comment below. And until the next workout;

Remember,

‘You Cannot Out Train A Bad Diet’

Greg

45 and Still Ticking…

Back-dated from 04/07/19

Today was so surreal I had to do a double-take to make sure it really happened.

I woke up to a beautiful woman, an 8 year old and a few birthday gifts. My girlfriends child gave me a very cool Deadpool shaker cup. My girlfriend got me a newer version of the perfect pushup. Refer back to my video when I visited Venice Beach in March (https://www.facebook.com/100023336078359/posts/406691833452016?sfns=mo).

My girlfriend found them online I believe on Amazon. I posted a picture of the box below. I would highly recommend picking up a pair.

I hit the gym around 1pm and was done by 3. I came home, showered then was surprised with dinner at The Melting Pot in Scottsdale, AZ.

Damn was it good. It’s totally worth it if you are ever in the area. Just the desert fondue platter was worth its weight in gold. In my case it was worth the huge calorie surplus I was in by the end of the night. We capped off the evening with a cigar at Fox Cigar Bar also in Scottsdale. I had a My Father and my girlfriend had an Acid Blondie.

I worked out my back, shoulders and arms this afternoon. Of course I hit chest too as I wanted to use the pushup handles again. Until the next workout;

Remember,

‘You Cannot Out Train A Bad Diet’

Greg

It’s the Little Things

Back-dated from 04/06/19

I took today and Monday off work to get in a mini-vacation. My birthday is Sunday the 7th of April and wanted to hang out with my girlfriend and do something special.

And special it was. There was no private jet to Vegas or a VIP table at Mastro’s. It was just me, my girlfriend, her son and grandma sitting at home enjoying a ‘DeadPool’ cake my girlfriend made.

It was a double chocolate two layer cake with cream cheese frosting. It’s the simple things I enjoy. Good company and cake. What more can a man ask for? I got a few other things which I’ll share in my next blog but until then;

Remember,

‘You Cannot Out Train A Bad Diet’

Greg

My Legs Felt Like Jelly!

Back-dated from 04/04/19

My legs feel like jelly after today’s workout. What is your leg workout routine? Please comment below.

Are your legs supposed to feel a certain way to know you’ve had an effective workout? On my WordPress blog (https://wp.me/p8O6mU-37) talked about the question, ‘Is Pain Necessary For Gains?’ Well in this case ‘jelly’. I really focus on targeting the muscle group intended.

This makes my legs feel like jelly because I am eliminating all unnecessary movements and other muscle groups to really burn my quads, calf muscles and hamstrings. The hard part for me at least is perfecting my movements in a way to minimize stress on my joints.

I only do a few leg exercises but I really focus on time under tension and the eccentric portion of the movement. If you experience pain ‘not soreness ‘ then of course stop immediately to minimize potential risk to the body.

Always be open to new ways of performing the same exercises as well and don’t be afraid to use the machines not just free weights. I like to combine the two and integrate hammer strength machines if your gym has them. I hope you never experience pain in order to reach your gains. Until the next workout;

Remember,

‘You Cannot Out Train A Bad Diet’

Greg

Late Night Gains

Back-dated from 04/03/19

Today was chest and arms day. I did a few errands, went for a bike ride with my girlfriends son then rested a bit then had dinner at my girlfriends house. I hit the gym at 10pm. I did IM then broke my fast around 4pm with 2 pure protein power bars which totalled 400 calories, 40 grams of protein, 12 grams of fat, 4 grams of sugar and 32 carbs.

I like late workouts because the gym is usually pretty empty. There is no waiting for any machine, treadmill or bench. The flip side for me is that I am pretty tired by 10pm and my pre-workout can only get me so far. The rest is pure adrenaline and endorphins running through my veins. It is a great feeling I must confess. What is your favourite time of day to workout? Please comment below.

I ended my workout around 12:30am. My total calories for the day were around 2600. I did earn about 150 calories from the bike ride and another 200 from the workout. My final calories was 2250. Until the next workout;

Remember,

‘You Cannot Out Train A Bad Diet’

Greg