Day 4 My 12 Week Workout Plan


Military Press Bar – 5 x 12  95/115 LB

Upright Rows – 5 x 12  50lb


Lateral Raises – 5 x 12  15/10lb

Full Frontals – 5 x 12  30lb straight bar

Ab Wheels  – 1 x 100 (not part of the superset)

Day 3 – 12 Week Workout Plan

Im pretty sore after this workout and still sore from the leg workout (previous post), the supersets were definitely a challenge especially at the end trying to do 30 reps at the preacher machine. I recommend lifting about 30%-50% less from what you normally do because your not going to make it to the end with all of the supersets especially with the dumbbell curl supersets. The key is to get the reps completed not to see how heavy you can lift. 

Preworkout meal – I started putting oatmeal in with my protein shake because sometimes I’m just not hungry in the morning and I need to get some type of slow burning carb in me before I go to the gym

Vitamins and Muscle Pharm Recon 1/2 scoop

Morning shake – 1/4 cup oatmeal, 2 scoops of muscle pharm protein, 1 banana, 1 1/2 cups almond milk. I normally eat the oatmeal separate but I actually prefer mixing it in with shake. You can add honey I try to avoid added sugar especially when eating a banana they are already naturally high in sugar which is good for working out but not for a rest day.

Postworkout -1/2 scoop muscle pharm Recon, BCAA (immediately after workout), 30 minutes after workout 2scoops muscle pharm protein powder with almond milk

Snack – 2 mini chicken sliders wrapped in a low carb tortilla with hot salsa. If you can find the mini chicken sliders in the meat department of your grocery store I highly recommend them 2 sliders is 135 calories with about 40 grams of protein.

Snack – Plain chobani greek yogurt

Dinner – Chicken sliders with tortilla wrap and salsa broccoli brown rice.



Arnold Cheat Curls with Straight Bar – 6 x 8 95lb ( I struggled at the end my form was falling apart)

Incline French Press – 6 x 8 50lb


Incline Alternating Dumbbell Curls – 8 x 5 second twist than 4 more 20lb

Straight Bar Pushdowns – 20 full reps followed by 20 1/4 reps 40lb


Bench Dips – 6 x Failure I used the assisted dip machine

Preacher Curl Machine – 3 x 30 45 lbs

Today’s Motivation – Invictus

Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.

In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.

Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds, and shall find, me unafraid.

It matters not how strait the gate,
How charged with punishments the scroll.
I am the master of my fate:
I am the captain of my soul.

Day 1 (12 Week Challenge)

Changing my routine for the next 12 weeks to lean my body out. I will be adding more complex and simple carbs into my diet. The last couple of months I have carb cycled on certain days. The workout is all superset sets.

Weeks 1 – 4


1. Wide Grip Pull Ups – 5 sets until failure

2. Flat Bench – 5 Sets x 12 Reps


1 . Incline dumbbells – 5 x 12

2 . Seated Row – 5 x 12


1. Wide Grip Pull ups – 5 x Failure

2 . Chest Fly – 5 x 12

Single dumbbells pullovers across bench – 6 x 12 (not part of the superset)

Teach Me How to Burpee, Teach Me How to Burpee

For those of you who have experienced a burpee filled workout Im sure you’ve grown a bitter disgust for them. Burpees make you sweat, get you out of your comfort zone, increase your heart rate, but eventually you learn to love them. Depending on the size of the participant burpees can burn 700-1200 calories per hour or up 300 calories in 15 minutes. Try doing a burpee for 2 minutes at your house or gym today!