Lift With Us Day 2

Hello everyone, today is day 2 and we are doing a heavy chest and triceps exercise.  We generally do chest before triceps because we use a lot of triceps in our chest exercises and if we tire them out first we won't be able to do the chest exercises.  When we go to the gym we don't have a routine because your body eventually adapts to the routine and plateaus.  We don't want that so we try to change our workout every time, even if it's just switching out 1 exercise for another.  When we go to the gym is when we pick the exercises we want to do and also chest is good to do with a spotter so you should bring a partner!

Our first exercise is probably the one of the most popular lifts.  The bench press, which requires a lot of power and should be done with a spotter watching you.  You'll notice in the video that I fail around my eighth rep and Mike has to come in and help.  If he wasn't there I would probably lower the bar because my muscles would fail and it would choke me to death which would be an awful death.  Do you want an awful death? Probably not.  Don't bench alone.

2 Warm Up
2 Sets 8-10 reps
Mike (135,145)
Jeff (145,155)

Our second exercise is the incline dumbbell press.  It's kind of like the incline bench press, but I like it better because you get to move your arms in and it gives you a better range of motion.  You can't do that with the bar because your hands stay in the same place at all times.  Also the weight should not be your exact incline bench press.  It should be slightly less since your hands are separated and you have less power.

3 Sets 8-10 reps
Mike ( 45's, 45's, 47.5's)
Jeff (45's, 55's, 60's)

Our third exercise is cable flyes.  You'll notice in the video that Mike also changes the position of the cables and this is just to work your muscles from a different angle.  It is in general a similar lift.  Also you'll notice I told Mike to flex and he did, but the wrong muscle.  I read that when you flex the muscle your working out you tear it a little more and it will help it grow slightly better.  Instead Mike did what I called the sexy flexy where he wants you to fall for his pretty bicep.  Don't fall for it.

3 Sets (15-20 Reps)
Mike ( 35,45,45)
Jeff (35,45,45)

Our fourth exercise is the decline bench press.  According to Dorian Yates this is the best out of all the benches for your chest.  You'll also notice that Mike doesn't have a spotter.  He's putting his life in danger just for the purpose of this blog!

3 sets 10-12 reps
Mike (95,105,115)
Jeff (95,105,105)

Our fifth exercise is the rope tricep extension.  For this lift you should be separating your hands at the bottom while keeping your elbows close to your body.  I don't know why, it's just what I've been told.  You'll also notice that Mike is being filmed in the mirror.  He says his muscles look better in the mirror, which is true.  The mirrors at my gym are curved and it shows more definition in your muscle compared to when you look straight at it.  It's good that Mike is trying to look sexy in all these videos.

4 sets 12-15 reps
Mike (40,40,40,40)
Jeff (40,40,40,50)

Our 6th exercise is Uni tricep cable extension.  We do each tricep by itself and pull the cable down while keeping your elbow close to your body.  You should do your less dominant arm first to see how many you can do before doing your dominant arm because you might not be able to do as many and you should try to even out the strength of your arms as much as possible.  You might notice that Mike does 12 reps with his right arm and 9 reps with his left and he even cheats a little on his 6th rep.  Now his right arm is substantially stronger than his left...

3 Sets 8-10 reps

Mike (25,25,25)
Jeff (25,25,25)

We also worked on our abs and did some cardio.  For abs, we used a decline bench and an eight pound ball.  Basically you secure your feet and on your way down, have your partner toss the ball to you and on your way up you toss it back.  There's no video for this because, well there's only 2 of us.  As for cardio we played basketball for 15-20 minutes. 


Diet
11 am : Banana and Barbecue Pork with white rice
1 pm: Sticky rice with sausage and mushroom
5 pm : Mashed potatoes, Yams, Turkey, Dark Leafy Greens?, Bacon
Midnight: Protein Shake

I don't really diet because I enjoy food too much.  I also eat a lot of white rice, which is pretty bad.  Eating brown rice is a lot better for you and I encourage you all to eat it.  I eat at random times because I have 2 jobs and there's not always time to eat.  Don't starve yourself, always put food in your belly.  Nutrition is incredibly important when weight lifting and I generally drink a protein shake after my workout.  Tomorrow is back and biceps, enjoy the video...

Day 2

Lift With Us Day 1

Hey guys and gals, our names are Jeff and Mike and we created this blog to show you how easy it is to be fit.  You just have to be somewhat committed to what you want to do.  We weight lift because we enjoy it.  To be honest we're pretty lazy at the gym, but if you just push yourself a little you can get to where you want.  I(Jeff) started lifting in March and I lost 40 pounds since that time.  I was 5' 7" and 205 pounds at the time and I was tired of being overweight.  Mike started a little bit after and his goal is to gain weight.  He's 5' 10" and 155 pounds so he's relatively skinny and wants to bulk up.  He's gained a little bit of weight since then.  We don't lift that much weight and it's fairly easy to get to where you want.  In this blog, I will tell you exactly what we do every day, what I eat(because Mike's diet is shit) and I'll even include videos of some of the lifts we do in case you don't know what the lifts are.  We're pretty novice lifters, but we kind of have the basics down.

Today is Day 1 and its a leg day.  Legs are the foundation to getting the body you want.  They are your biggest muscles so don't be afraid to use them!  Push them as far as you can.

Our first lift is the squat.  Probably the best leg lift possible because it pretty much works out everything (quads, hamstrings, ass, etc).  In the video we show you our squats and our form could be a lot better.  We should be going lower... but we're working on it.

1 Warm up set (95 pounds)
3 Sets 8-10 reps (135,155,185)

Our second lift is leg extensions.  This works out mainly the quads and is a pretty basic lift.  You sit at the machine, pick the weight you want and lift your legs up.

1 Warm up set (100 pounds)
5 Sets 10-12 reps (130,145,160,175,190)

Our third and final lift of the day is leg press (sorry I don't have a video).  This is a pretty basic lift as well.  You will be at a seated angled position with your feet near the bottom of a press.  With your feet near the bottom you work mainly your quads as well, but if you move your feet up you begin to work out more on your hamstrings.

1 Warm up Set (1 plate 45 pounds each side)
3 Sets (3 plates, 3 plates, 4 plates)

We kept this workout pretty short and afterwards we did a little bit of cardio.  We shot around on the basketball court for about 10-15 minutes and that was all we did cardio wise.  Below you'll see videos of our first 2 lifts and you even get to see Mike suck during his shoot around. 

Diet
12 pm: Pumpkin Curry with white rice
4 pm: Sticky rice with mushroom and sausage
7 pm: Sticky rice with mushroom and sausage, and split pea soup
11 30 pm: Protein shake (myofusion 50g protein)

http://www.youtube.com/watch?v=CwY1CtxD2wk