Chest Day: My Routine and Why I Love It

chest

Image from: Pexels.com

 

As many other mammals, we as males typically try to impress and show superiority. A deer and its rack, ducks and their coloring, and humans with our pecs. We do these out of basic instinct to show we are bigger, better, and stronger. Some may say that we try more towards arm size for intimidation, and they are right. Yet we puff our chest in stressful and high anger situations.

We all have our reasons for wanting huge muscles. Whether it be for sexual appeal, sport, hobby, or for physical fitness and health. I will be telling you how I do my chest day, and why it is my favorite muscle group.

I have chosen Monday as my chest day, and I kick it off with an 8 Minute HIIT style warm up mixed with some boxing. Making sure you go as fast (While being safe) as you can. HIIT’s are High Intensity Interval Training meant to get your blood going as fast as possible in as little time as possible.

 

HIIT Style Warm Up

5 Sets (Totaling 3 Minutes and 20 Seconds)

  • 30 Seconds of Box Jumps (1.5 ft. tall)
  • 10 Second Rest

3 Sets (Totaling 2 Minutes)

  • 30 Seconds of Leaning Push-Ups (Body at a 55-65 degree angle)
  • 10 Second Rest

2 Sets (Totaling 1 Minute and 20 Seconds)

  • 30 Seconds with right foot forward; Begin with a right jab, left hook, and a right upper-cut. (Keep your arms in tight and be quick.)
  • 10 Second Rest

2 Sets (Totaling 1 Minute and 20 Seconds)

  • 30 Seconds with your left foot forward; Begin with a left jab, right hook, and a left upper-cut. (Remember to keep arms in and tight.)
  • 10 Second Rest

Now that you’re done with the warm up, we can now begin the workout. These next movements will be done slowly. These are for building, so your muscles will tear and have room for growth.

Chest Day Workout

1x3x5x10 Routine (Approximately 1 Hour)

This routine is the best I’ve ever encountered. One muscle group, three exercises specific to that group, five sets each exercise, for a total of ten reps per exercise in each set. It seems like a lot, but it really isn’t. You will spend around an hour total doing this workout. Now you choose the exercises of your choice, for now you can use mine as reference.

  1. Pectoral Flies (Dumbbells)
  2. Chest Press (Machine)
  3. High Cable Chest Flies (Machine)

We have our three exercises, now we can start our workout.

5 Sets at 10 Reps Each

  • x10 : Pectoral Flies using 30lb dumbbells
  • 20 Second Rest
  • x10 : Chest Presses at 100lbs
  • 20 Second Rest
  • x10 : High Cable Chest Flies 80lbs resistance
  • 60 Second Rest

After every chest day I switch up the exercises to hit different parts of the chest. I try to work in upper and lower pec exercises every week to ensure I hit all of the pec. And I never walk away from these workouts without feeling completely exhausted and shredded the next day.

I structure all of my days as this routine. Working in supersets, running, and other things to help hit areas that need work that normal wouldn’t get attention on more important muscle groups.

Chest workouts are the best for my stressful days, primarily why I do it on Mondays. I feel very good after chest workouts, more than any other muscle group. This is because I used to be very overweight, and since those dark times I have been adamant to never have man boobs again.

Let me know if you have any questions or suggestions below!

Advertisements

My Current Protein Supplement: Why I’m Using it

Hey everyone, so I am posting in regards to my current supplement usage. I have recently decided to start using whey protein to amplify my muscle building and strength gain. So I began using Six Star Pro Nutrition Whey Isolate Plus.

Everyone looks for specific qualities in their protein. I was looking for very low carb (preferably zero), high protein, low fat, low calorie, and a good taste. If you’ve read my post on the Low Carb Diet or the Keto Diet, you know that I’m not a fan of carbohydrates. So finding a protein worthy of my conditions is kind of hard since the majority of proteins have sugar for taste. And taste is a very big factor for me, because I don’t want to force down my protein. 

Taste is one of the biggest factors in whether or not I will purchase or continue use with a protein powder. Finding a good tasting powder while looking for no sugar added is rough, and usually “unflavored”. But if you’ve had the no flavor powder, then you’d know it still tastes weird. Luckily, Whey Isolate Plus comes in two flavors; vanilla and decadent chocolate. I enjoy the chocolate much more, because it tastes similar to a Yoo-Hoo. 

It’s low-carb at only 2G per scoop. So it’s definitely a good choice for those like me trying to keep a low-carb diet in check while also trying to build. Pretty sure the carbs come primarily from the dietary fiber. 
 

The calorie content is a low 140 per scoop. Actually not too bad. I can usually burn that off during my daily run, so it’s fantastic that it only has a small amount. I typically try to take in 1000 a day with most of it coming from proteins and veggies. 

I have also seen a great recovery shrink in the time I’ve began using it. My muscles seem to repair faster and with more mass and definition. Though it is little by little, every inch is a mile. 

Let me know what you think of this protein if you’ve tried it. And let me know of any suggestions you guys might have! 

Supersets: What They Are and Why We Should Do Them

No matter the work out, you’re spending time doing them. Whether it be 30 minute or 3 hours. Luckily, supersets help trim your time but you do eliminate a lot of your resting periods. 

There are many way you can incorporate a superset into your workouts. You can choose to work a separate muscle group then the one you’re currently working out. Ex. 10 reps of dumbbell flies, superset with 10 reps incline shoulder press. Notice there is no break between the sets. This makes your body work more intensely in a shorter time frame on multiple muscle groups.

You may also superset another exercise for the same muscle group to really increase your muscle performance in one group for a shorter time. Ex. 10 reps compound curls, superset with 10 reps bench press. This focuses your time on shredding one specific group rather than a total body workout. 

You’re body will also experience a higher level in growth hormones. After a weight training session, your growth hormones rise. And adding in supersets, increases  them even further. Why does this matter? Because growth hormones are used to build muscle mass and to help your recovery after your workouts. With a higher muscle mass, your body uses more energy, and pulls that energy directly from your fat. 

What you lose in down time, you gain in better results. 

Overall Take Away:

  • Cut your workout time by working multiple muscle groups back to back.
  • Intensify a workout by combining multiple muscle group workouts back to back.
  • Increase Growth Hormones 
  • Faster fat burning and muscle building 

The Benefits to Adding Boxing to Your Workouts

boxing

Photo from Pexels.com

Boxing is and has always been a popular sport. Our society has always been a fan of publicly broadcasted violence dating back to Roman times. Though it has come to light that boxing doesn’t have to be all about the brutality and violence.

According to Independent; boxing incorporates pad, bag, skipping, and ground work as aerobic exercises to provide a workout to muscles all over your body. Focusing on repetitive punching and movements supported by your core, will  increase cardio efficiency and local muscular endurance. With an added high heart rate and constant moving, boxing workouts can burn anywhere between 350 to 500 calories per hour.

Not to mention the fact that boxing is essentially a HIIT workout. Or high intensity interval training. The main comparison is between the spike you receive in your heart rate from doing exceedingly fast movements and then stopping for a short rest period and then going again. Thus burning a lot more calories than you typical run.

You can also improve your all around coordination. From hand-eye to full body balance. Boxing involves never ending amounts of full body balance and strength, as well as hand-eye focus. Because without it, you would not be able to follow through with more than half of the movements.

And last but certainly not least, stress relief. By far the most beneficial part of boxing in my opinion. You are unwinding all your anger, frustration, sadness, happiness, you name it. You have a bad day at work, come home and envision your bosses face on the bag, or your car for not starting in the winter. What ever it may be, boxing it out is definitely the way to go!

P90X: An at Home Workout That Works

Everyone has seen the all the fitness shows while browsing their TV guides. Though most of them are terrible; I’ve come to find that the most impressive of them all is none other than P90X. Created by Tony Horton, and the instructor in every video.

Apart from the cost of the videos and the few items of equipment, the benefits outway the cost. Not to mention the payment options if you can’t afford it up front. For those who don’t have the time for longer time consuming workouts, they have made a few more P90X plans to fit your needs. The links take you directly to the latest. 

I have personally used the first plan only. Which was possibly the most amazing workout plan I’ve ever encountered that was made for home use. I started at 230 lbs of basically all fat. I ended the cycle 7 months later at 150 with an 8 pack and a very tone muscle structure. 

The best part was being able to do them at your own pace, the nutritional facts involved, and the tips and tricks for better work outs. I can swear by the Ab Ripper X video because it gave me my 8 pack. 

I will add that I was also running 2 to 6 miles a day as well.


I can honestly say that finding P90X changed my lifestyle. And the way I structure my workouts. It doesn’t take much to stay physically fit, and it doesn’t take you that long. The way I see it, one year of transforming to a life time of health and fitness. 

So if you need a time crunch workout that is made for beginners up to experts, then P90X is a great place to start. 

The Ketogenic Diet

food-dinner-lemon-rice

Image from Pexels.com

 

 

What is the Ketogenic Diet?

The ketogenic diet or “keto” diet is a low carb, high fat diet. Essentially making your body burn fat as a primary energy source by turning those fat cells into ketones.

During this diet, your body enters a metabolic state known as ketosis. Due to your low-carb intake, your body is not producing the glucose it needs to energize or fuel itself. Ketones are actually found to be a more efficient source of energy than glucose.

Ketosis can take anywhere from 3 to 7 days to enter. Once you’ve entered ketosis, you will then begin burning fat into energy.

Signs You’ve Entered

You can tell if you’re in ketosis a few different ways. Look for changes in the strength of your breath and urine odors, mood, alertness, and even how well you’re sleep is. You may also purchase a ketone test strip, similar to drug test strips. You urinate into a cup, dip the strip, and then you’ll know if you ketone levels are high enough. Thus meaning you’re body is in ketosis!

Benefits

  • A long-term diet that can be enjoyable
  • Employs you to only eat wholesome, and fresh foods like whole grains, meats, poultry, vegetables, etc.
  • Gives you a much more stable energy source
  • Cuts weight fast and in a healthy way

A Few Tips to Curve Your Cravings

With amount of fast food readily available and work place vending machines, it can become a very hard task to keep your diet in check. Here are some tips and tricks I’ve found useful in my own life to help keep my own diet on the right path. 

  • The Sweet Tooth

Sweets are my version of Kryptonite. I always found gum a very big help. There are 0 carb gums with varieties of flavors to suit your needs. 

Crystal light type drinks have 0 carbs. Most of them anyway. If I’m hydrating throughout the day I may as well throw in some crystal light to help curve my cravings. 

Fruits. A very good choice in moderation if your strict like me. Naturally sweet, and can help. Not the most effective craving supressant, but that’s my opinion. 

  • Fried Food

I love the crunch to a good chicken wing or fish fillet. They are hard to replace because no one wants to chew fried chicken gum. But there are barbaque and hot wing sauces with no carbs. I simply grill or back the wings and soak them in the sauce. And as for chips or fries, I am always eating pork rinds. They are fried, but the fat supplements for the lack of carbs. 


Bottom line, don’t put yourself into situations where you’re teasing yourself by being around it.

The main thing you should gather from this is that all your cravings habits need to be replaced with another. A healthier, more wholesome version that will benefit your body and diet. Your self control is at test, be sure to over come it. Because there is no better feeling than knowing you can do it.