This week I got some exciting news that I'll be used for the Champion Performance ad that will be on the back of FitnessRX!! It will be on the June/July issue which comes out May 28th. My friend Cody Kern who has been shooting the professional video series took this image this week and we are planning another shoot here in the next couple weeks! Another week down of great training and tomorrow is my full day off of rest and relaxation before I get back to work on Monday and Tuesday then I fly down to Florida on Wednesday. I can't wait to get down to meet everyone at Champion and get back in front of the camera! I'll be in team meetings all day Wednesday then we have a team dinner that night. Thursday I'll be shooting all day and another team dinner. Friday is a half day shoot and I'll be flying back to Nashville that afternoon. Friday I plan on going out to dinner and having my first cheat meal in about 5 weeks once I'm back in Nashville but then it's back to my diet on Saturday. I have more upcoming shoots that I can't announce just yet but I'm beyond thrilled!
Today was good ol arm day for me and below is the video from today's session!
Since Thursday is my off day from weights I still have the wide open gap in my schedule from about 12pm or 1pm till about 5pm ( when I usually get my own training done) before I have to be back at the gym to train my afternoon clients. I just had my 20 min of cardio to do, morning clients to train and then I was off to do some errands, food prep and I got my hair cut. One of my dietary changes at the end of this week was lowering my sodium levels. After doing that since Thursday I can already tell I'm getting drier and during yesterdays arm workout I hardly broke a sweat and usually it's pouring off of me. I'll be going to FLA May 8th-10th for some team meetings and shoots for my sponsor Champion Performance! I can't wait to get back in front of the camera since my physique has never looked this way (size and condition) and I'm really excited to keep progressing! I'll still be able to tighten up a tad bit more before I leave There is a couple more things in the works that I can't announce just yet but once those are done I'm going to take my annual summer trip back to my hometown Roanoke,VA to spend time with family and friends. My nephew
Dylan is playing T-Ball this year too so I'm looking forward to seeing him play at one of his games as well (I think I can teach him a thing or two ;)). I MISS THEM..I have not seen my family since Xmas so I'm definitely looking forward to it. I'll also be linking up with my nutritionist Kurt Weidner in Blacksburg to get after a workout! If you've never heard of him I suggest you look him up. He's a BEAST! and a genius! I always knew I had the potential to be a lot bigger/fuller then my most recent shoot with Jason Ellis (or anytime before that) because I only weighed 200lb for that shoot and I think the amount of cardio that I was doing resulted in sacrificing a lot of muscle. I couldn't be happier with how I'm responding to Kurt's methods and I'm 215lb now and barely doing any cardio compared to what I've done in the past. I've only been working with him for a short period (6 weeks) so I can't imagine my progression as we move forward! A couple of reasons why I chose him to work with was for one my boy Matt Liller (Muscle Mania Natural Pro) worked with him for 2 years and spoke highly of him and the results that Matt has gotten from his hard work and dedication to the program spoke for themselves to say the least. The other reason is that he only works with natural athletes. Today is my complete off day of EVERYTHING and so far on the agenda is Church, detail my car (depending on how this weather turns out), and I might go see Pain and Gain...all by my lonesome lol. Have a great Sunday and keep training HARD!
My old training partner Ron linked up with me again this week since Tuesday and it was an awesome week of training! I pushed myself even harder having him there!
- One Arm DB Preacher Curls - 4x10-15 + partials on last set
One Arm Rope overhead kickouts - 4x15
- Standing Cambered bar Close Grip curl - 4x10-12 + 1 drop set on last set
Close Grip Press - 4x6-12 + 1 drop set on last set
- Straight Bar preacher curl - 3x12 (pausing at the bottom for 2 seconds at stretch)
V-bar cable pressdown - 3x15-20
- Seated DB Curl (pausing for 2 seconds at contraction) 3x12
seated straight bar partial curls - 3x15
- Seated Overhead DB Ext - 2x12
Rope pressdowns - 2x12
- Close grip push ups - 2x failure
APRIL 26 VLOG - I give some news on what I have upcoming along with what I eat, supplement with preworkout and a little clip from today's workout!
This is the first training video of my new series. I take you through one of my back workouts and explain how to properly execute each exercise. Make sure to subscribe for more updates and videos coming soon!
Filmed and Edited by Cody Kern
Here is my latest interview for bodybuilding.com! I did this interview back around Thanksgiving or Xmas can't quite remember. Anyways as you know if you follow my blog some things have changed since then.
Hey hey...I hope everyone had a great weekend! It was a very productive and yet relaxing weekend at the same time for me. Friday I had a brutal Delts/Chest workout and relaxed the rest of the night. Saturday I had some morning cardio and afterward laid around and watched a few episodes of Nip Tuck. I've made it to season 4 now. There is some twisted shit that goes on in that show to say the least. Saturday afternoon was when the fun began. My friend Cody Kern and I have been talking about working together for a while to put out some videos but the timing hasn't been right until now! We will be filming almost every weekend for a while to show you guys a step into my life inside and out of the gym. I'm very excited about this video series! Below is just a teaser of what's to come. I'll be showing you guys how I train, what I'm supplementing with and some nutrition tips as well. During each workout I break down proper form and how to execute each rep! It was a super intense high volume back workout that has left me pretty damn sore two days later so I can't wait for you guys to give it a try yourself. Sunday rolled around and it's my only full day off of all training. I ended up going to see the new movie 42 (which was awesome) and got some FST Deep Tissue massage therapy. If you're into heavy metal at all I suggest getting the Avatar - Black Waltz and new Killswitch Engage albums. Those along with 3 scoops of Adrenol8 had me fired up today! Well I'm signing off here. Today has been crazy busy with clients, errands and I trashed some chest/biceps. Until next time keep up the hard work everyone!
Team Champion Performance
Today I received my first shipment of Champion Performance products and I can't wait to get them all started up tomorrow. I felt like a little kid getting all excited when I brought the package into my place. Before I get into my scheduling of each supplement I want to point at that in order to get the maximum benefit from supplements you need to be following a healthy nutrition plan along with exercise. Since you follow my blog then I'm sure all of you do and your goals are to build muscle and burn fat! So here is a break down of what my daily supplementation will be:
- Taken with Meal 1 - Multi Vitamin + Energy,5 g Power Glutamine
- Taken with Preworkout Meal (Meal 3) - 10g Power Glutamine
- 20-30 min before workout - 3 scoops Adrenol8, 2 Performance BCAA
- During Workout - 3 Performance BCAA
- Directly Post Workout - 3 Performance BCAA, 5g Power Creatine, 5g Glutamine
- 20-30 Min Post Workout - 2 scoops Pure Whey
- Taken with Meal 6 - 5g Power Glutamine, 2 Performance BCAA
Multi Vitamin + Energy - Wellness Nutrition™ Multiple Vitamin + Energy delivers the most complete performance multiple vitamin for active individuals. Designed specifically for the nutritional demands of the athlete in-training.
Taking a multi vitamin is perhaps the most important single supplement that can be consumed by athletes and active individuals.
Multiple Vitamin + Energy is high-performance multi vitamin rich in phytonutrient concentrates, amino acids, and minerals that offer essential protection for performance and recovery.
Power Glutamine - HELP YOUR BODY'S RECOVERY MECHANISM
Research confirms what many in sports nutrition have believed for so long: L-glutamine is essential for protein synthesis, immune function, gastrointestinal health and recovery. Multiple scientific studies suggests that by taking supplemental L-glutamine, you can help your body prevent muscle protein loss due to intense stress or exercise.
Additionally, studies have found that consuming supplemental L-glutamine stimulates the release of growth hormone, volumizes your muscle cells and helps control toxic ammonia.
What's more, L-glutamine works in the gut helping to increase the absorption of other nutrients, such as creatine, potentially making them more effective.
Power Creatine - Creatine is an essential compound in the body's anaerobic energy cycle. It recycles the compound (ATP - from ADP) that directly provides the energy for intense muscular contraction. If creatine is not present in sufficient amounts, energy for intense exertion is both low and slower to recover. Supplementation of creatine increases available muscular energy for that set of squats, or that sprint, or that jump, or that play, or that swing, and so on. Likewise, creatine will enable quicker recovery for that next effort, just seconds away. The result is that you get stronger, bigger, and quicker.
Adrenol8 - is a complete pre-workout solution. ADRENOL8™ tops every other Nitric Oxide (N.O.) product in the market with its research for performance ingredients.
Champion Nutrition's ADRENOL8™ contains maximal amounts of the most effective performance-enhancing ingredients.
Designed with creatine enhancers, creatine effect multipliers, and the most absorbable form of creatine. ADRENOL8™ is for competitive bodybuilders and serious strength athletes ONLY!
AKG and Arginine Pyroglutamate - provides enhanced potassium transporters and beta-oxidation inducers.
Dicreatine Malate and Creatine Monohydrate Dicreatine Malate
Even though it is less soluble than some other creatine compounds, it's absorbed more quickly. Plus, the inclusion of pure creatine monohydrate follows up over a longer period of time. The complete blend!
Cinnamon extracts improves the uptake of creatine into muscle tissue.
Beta-Alanine multiplies the effects of creatine and it's like creatine in the sense that it must accumulate in muscle over time, but within a week or two you will notice that you can do more sets before fatiguing, support more weight for longer sets, and recover faster.
Branched-Chain Amino Acids (BCAAs)
BCAAs reduce muscle breakdown, increase muscle synthesis, and shorten recovery time. And, ADRENOL8™ contains levels that are shown to produce results.
Performance BCAA - Stimulates Muscle Growth
When you're training to develop a stronger, more powerful body, it is essential to fuel your muscles at the cellular level.
Branched Chain Amino Acids (BCAAs), Leucine, Isoleucine, and Valine make up approximately 1/3 of muscle protein. Wellness Nutrition™ BCAAs delivers a 2:1:1 ratio reduction in muscle fatigue, speeds recovery, decreases the loss of other amino acids, and helps the body absorb protein.
BCAAs are rapidly depleted from the muscle when training and a deficiency in any one of them will cause muscle loss and catabolism.
Taking BCAAs before and/or during a workout provides the optimal muscle fuel to increase performance and reduce fatigue.
Leucine has many beneficial effects on sports performance. It helps preserve lean muscle tissue, it supplies the body with energy when engaging in athletic activity, it preserves muscle glycogen (glucose stored in muscle tissue used to power muscular contraction). It maintains nitrogen balance, and it enhances thinking abilities that can decline as physical activity becomes more intense.
This weekend I'll be filming new content for my youtube channel. I have a videographer that will be doing a series so be on the look out for new videos!
What's up everyone! I havn't posted on here in quite some time so I want to bring you back up to speed with what has been going on. Besides staying busy with my training business I have been busting my ass in the gym and getting the crazy INTENSE workouts that makes my world turn. From the time I finished my last shoot in November up until 3 weeks ago my goal was to add some size and fill out my physique. The heaviest I got during that period was 232lb and still maintained abs. Granted about 10 or so pounds was water but I only weighed 202lb for the Jason Ellis shoot. Despite not following a stict meal plan and allowing myself several cheat meals every week I was pretty happy with the condition I held. Through that entire period I kept my weight training volume high and still did cardio several times a week. Even though I didn't follow a strict meal plan the majority of my meals were still clean food. I feel so much healthier mentally and physically when I eat clean so most of the time my cheat meals would take place at night. When I do have a cheat meal during the day I feel terrible and sluggish for the remainder of the day.
So enough about all of that and moving onto what's currently going on. 3 weeks ago I switched gears to strip away the water bloat and fat gain that I accumulated. I'm back to training 6 days a week. 5 of those days are two a days splitting up my cardio from weights and one day is just cardio by itself. My full day off with absolutely nothing to do is Sundays. I scheduled some FST Massage therapy and will starting that back up every 2 weeks for recovery and I'll do those on Sunday's.
Now onto my BIG ANNOUNCEMENT!!
Ever since I made the decision to pursue the fitness industry in 2007 one of my goals that I set and a dream of mine was to be sponsored by a supplement company. I am proud and extremely excited to announce that I am now sponsored by Champion Performance! It's kind of crazy because they were the very first supplement I ever purchased when I was 19. I used their weight gainer shake for a year straight because I had a piss poor appetite back then and shakes were easier for me to down. 9 years later and I'm a part of their team! Stay tuned for lots of new content starting up very soon!