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Back Workout Routine // Read more |
| Entry date: January 21, 2013 |
• Seated close-grip rows 2x15/3x10-12
• Pullups 2x10
• Freebar T-bar rows 1x15/4x10-12
...Read more |
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Overwhelmed to Overjoyed // Read more |
| Entry date: January 17, 2013 |
| Lately I have felt overwhelmed, overworked, tired, exhausted, mental capacity coming to all forms of limits, but then some of your clients tell their experience training/working with you, and it really brings life right back inside into your drive....Read more |
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TDEE (Total Daily Energy Expenditure) // Read more |
| Entry date: January 15, 2013 |
This has been one of the most common questions I get asked everywhere "What and how much should I eat?"
First off, this is different for EACH and EVERY SINGLE one of us out there,...Read more |
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"GET BIG and MASSIVE" pills/tabs // Read more |
| Entry date: January 10, 2013 |
| Don't believe all these "GET BIG and MASSIVE" pills/tabs alot of these supplement stores try to sell you. ALL BULLSHIT. If you want to get big and massive, you first need....Read more |
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Consuming Enough? // Read more |
| Entry date: January 4, 2013 |
| A gentlemen in the gym approached me today asking if what calories he was consuming per day was enough for him. He was about 6'0" 185lbs, told me he runs about 6miles per day, and wants to get tighter/toner muscles (he looked soft, but not overweight). He told me he eats a lot of rotisserie....Read more |
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What's the deal with Bison Meat? // Read more |
| Entry date: January 4, 2013 |
| Comparisons to other meat sources have also shown that bison has a greater concentration of iron as well as the essential fatty acids. Bison has fewer calories and less....Read more |
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Client Sherrie Ceja // Read more |
| Entry date: January 4, 2013 |
| Proud of my client Sherrie Ceja today. She said she couldn't do a plate on each side, but what did she do? Repped 6 to the floor. This goes to show you that we are...Read more |
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Shoulder Training Mistakes // Read more |
| Entry date: January 3, 2013 |
| Shoulder injuries are one the most common areas that get injuried in the gym. Many bodybuilders and other athletes can develop shoulder problems through repetitive and intensive training routines. In most cases these injuries can....Read more |
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| Entry date: January 2, 2013 |
| If you're rolling your shoulders while doing shrugs, you're doing it wrong. Shrugs only require you to keep your head straight, and shrug your shoulders to your...Read more |
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Leg Workout Routine // Read more |
| Entry date: December 26, 2012 |
• Leg Press 2x15-20 warmup/4x8-12 (last set drop-set with 15 extra reps)
• Leg Extensions 4x10 + 3 reps of extension resistance (spotter pushes down on the leg extension while you are pushing up; push up as long as possible till failure occurs..painful!)
...Read more |
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Performing Leg Press // Read more |
| Entry date: December 26, 2012 |
| When performing leg press, hold yourself down with the handles the leg press apparatus provides. DO NOT put your hands in your knees, and push your knees up with the press. DO NOT put your....Read more |
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Picking a Workout Partner // Read more |
| Entry date: December 26, 2012 |
| When picking a workout partner, make sure they share the same intensity, goals and mental drive as yourself. This will ensure that you will be pushed to your absolute limits. If you pick the....Read more |
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Ice Cold Water and Fat Loss // Read more |
| Entry date: December 19, 2012 |
| Nutrition Tip! Want to burn more calories throughout the day with a simple little trick? Drink ice cold water. The body will need to work a little harder to keep your core temperature up (normal) to compensate for the cold...Read more |
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Shoulder/Traps Workout Routine // Read more |
| Entry date: December 17, 2012 |
• Seated Dumbbell Press - 1x20/3x10-12 [front/mid delts]
• Standing Straight-bar front raises 4x12 [front delts]
• Seated Side Laterals 4x10 [front/mid delt]
...Read more |
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Chest/Back Workout Routine // Read more |
| Entry date: December 16, 2012 |
| On this day I decided to shock my body, and since I took 2 days straight off from the gym, and had extra "fun" calories within those two days, I decided to punish myself a little more on this session...Read more |
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Listen to the FACTS // Read more |
| Entry date: December 13, 2012 |
• Fact. Yes there is such thing as 'Over-dieting' and 'Over-training'.
• Fact. You can abuse anything, even the body, and the outcome...
...Read more |
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Chicken n' Potatoes // Read more |
| Entry date: December 13, 2012 |
| Cooking Tip! To bake chicken breast, bake it at 450 for 30min (5-6lbs worth). To save time, cook your potatoes in the over along with it. They will take only 15min longer to cook. So...Read more |
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"What did bodybuilder Marek Piecyk Eat today?" Nutrition Plan for
Wednesday December 12, 2012 // Read more |
| Entry date: December 12, 2012 |
Meal 1 7:00am
16oz liquid egg whites
3 whole omega-3 eggs
1cup oatmeal
3 slices of whole wheat toast with natural pb/SF jam
1 slice of Ezekiel low-sodium toast with natural PB/SF jam
12oz black tea with lemon (detox) with stevia
Meal 2 945am
9oz steak
10oz baked potato
1 tomato
...Read more |
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Pre/Post Nutrition & Natural HGH Production // Read more |
| Entry date: December 12, 2012 |
| Lately I've been experiment with what George Farah (pro bodybuilder/prep coach to Kai Greene, Branch Warren, etc) mentioned at a recent seminar with Kai Greene. He said that post-workout is when the bodies natural HGH (human growth hormone) levels are at their highest, so consuming carbs right away will HALT all HGH production,...Read more |
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Back Workout Routine // Read more |
| Entry date: December 9, 2012 |
• Reverse grip pulldowns 4x8-12
- Supersetted with Pull-ups 4x8-10
• Seated Wide-grip pulldowns (to the front) 4x10-12
...Read more |
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At-Work Emergency Nutrition // Read more |
| Entry date: December 9, 2012 |
| Nutrition Tip! How can you prevent not having some meals throughout the day at work? Fill one of your spare desk drawers up with "emergency" nutrients. ...Read more |
