Chest Heavy Jan 28, 2013

Haven't blogged in a couple days...

  Man its been busy at work. Put in 59 hours last week. Its worth it but still tough to keep up with everything. I've realized that this blog and video thing is a whole other job on its own. The respect for people making videos online has risen tremendously. I can't imagine the time and energy these people have put in on a daily basis to make these videos popular. I should have my first video up soon.

   After my first 3 week wave, I'm feeling pretty confident. I enjoyed the workouts and I think that this slower progression is going to help alot. I can see how its going to get tougher but I'm ready. Body is feeling pretty good, just my hip is a little soar, but I think that's in part from bad posture at work and sitting all day. Going to get a foam roller tonight. Have heard great things about them helping with soar muscles and injuries. Can't wait to try it out.

This workout was very hard for me. The floor presses felt so heavy. I seem to struggle with them because I have no leg drive or lat and shoulder involvement. Just something to improve on.

Floor Press 3 Sets, 2 Reps, 295 lbs

Like I said, these were crazy hard. I felt all the pressure going to my head. Maybe its because my training partner was not there. Its nice having someone there to help you and cheer you on. Regardless, I got all my sets and reps. I'll be switcing to regular bench press next week.

Regular Bench Press 2 Sets, 15 Reps, 225lbs

I think shawarma on workout days is a BAD idea. I blame today on a shawarma plate. Never again. These went pretty well. I got 15 with probably enough to get 20 left after that first set. Second Set I dipped off to 10.

Lat Pulldowns 3 Sets, 12 Reps, 190 lbs

I got an awesome stretch out of these. Really felt like I worked them well. Really felt the lat stretch. Enjoyed these sets.

Band Pressdowns 4 Sets, 25 Reps #2 Bands

These tax the triceps like crazy. Good 4 sets. I always hold at the bottom to get an extra stretch. These are great for getting blood to the elbows.

Dumbbell Shrugs 3 Sets, 15 Reps 120 lbs

I used straps on these sets so I could really isolate the traps. I'm not concerned with my grip on these days. I want to work the muscles in which I need to bench. Yes grip is important but I would rather have my traps fail before my grip.

Military Press 3 Sets 12 Reps 135 lbs (Standing)

I need to start concentrating more on getting the set amount of reps on these. I got 10 on my first set. I'll admit I didn't want to drop the weight. Obviously that's a stupid thing to do. Never let your ego override common sense. I did on these sets. Next time its 12 or drop the weight.


Good workout overall. The floor presses were very hard. I need to work at those. Also need to get my ego in check before I do Military press from now on.

Until next time.


Train hard, train smart,


Horse From Hell

Deadlift - Explosion Jan 23, 2013

I'll start off by saying I started video taping myself at the gym. I got some speed deads, snatch grips, and some lat pulldowns. I'm a noob at this editing stuff so I think its going to take some time before I actually make good videos. You really don't realize how fat you are or what you really look like until your on film. It was actually a big wake up call. I LOOKED HUGE (FAT). I knew I needed to lose weight but holy crap this was surprising. Oh well I'll eventually put the fork down.

Another factor that plays into this whole YouTube/blog thing is the amount of time it takes. I spent 4 hours last night editing the video, making it look as nice as I could, and even making an into with a horse, some lightning, and a nice neighhhh in the background. My computer at home in very slow. I clicked a few too many times and it froze up. At that moment I realized I hadn't save it. WOW WAS I PISSED. Lesson learned... SAVE YOUR STUFF ALOT.

Anyways so I learned how fat I was and how hard it was to edit videos. I'm enjoying it so far and will finish the video this weekend.

As for my workout...

It was a good workout overall. I have 0 cardio so It got tough with the high reps. I almost puked at the end and my back and ass are very soar today.

Here's how it went;

Deadlifts from Floor 8 Sets 3 Reps 350 lbs

  I felt better as I went along. It was easy weight and by the 8th set I felt like I had improved my form slightly. After watching the video I realized that I had pretty good form, I grabbed my nuts alot, and my ass constantly eats my boxers and shorts.

Snatch Grip Deadlifts 3 Sets 12 Reps 290 lbs

I enjoy these. They are challenging and they really work your ass and hams. The squeeze at the top becomes hard on the 3rd set and again my cardio is crap so they become more difficult with high reps.

Squats 3 Sets 8 Reps 225lbs

By the time these came around I was realizing that this was going to be tough. I hadn't hydrated that well and new that I was going to start feeling it. I kept it light and went for more form than anything. I was very tired by the third set.

I finished off the workout with a circuit of Dumbbell Shrugs and Close Grip Lat Pulldowns for high reps (12-15).


I'm going to work hard on this video and hopefully get it out tomorrow. I just realized that my work computer won't let me install anything, so I'm going to have to use the slow one at home. I'll just have to be patient.

Anyways I'm out.

Train hard, train smart.


Horse from Hell

Chest-Reps Jan/21/2013 + a little attitude lesson

At work ATM.

   Yesterday was an awesome chest workout. I hydrated all day, and felt good up until around 7. Then I ate dinner (pasta). After that I hammered back around a litre of water. When I got to the gym My stomach was crazy full. I thought it was going to be a tough workout because of this, but after my first set of incline, which I got easy, my attitude changed. Its amazing how one minute you can think a workout is going to be crap, then the next you have a great set and everything changes. Attitude is everything.

   The one person who always told me about attitude and how important it is was my Dad. At a young age, I never really listened to him. I just brushed it off and thought that it was nothing important. When I started going to the gym about 3 years ago, I remember going into the gym and being so excited to try something new. A few workouts in I had some trouble on squatting and wanted to give up. I felt like I would never get good at it. I was squatting a plate for a while and It sucked. I thought back to what my dad said about attitude and said "Alright dad, I'll listen to you this time, well see if this attitude thing will help." Ever since then, I've gone into the gym like an animal, knowing I was going to kick ass. I've had injuries, bad workout days, missed weights, but, I've always kept a good attitude. Attitude is everything. You need to stay positive. YOU WILL GET STRONGER. Know on everything you do, no matter how long it takes, you will get there. Thanks Dad, I wish I would have realized sooner.


 Now to the workout, which was GREAT.

Incline Bench Press 1 Set, 8 Reps, 70%, 240 lbs

This set felt amazing. I got 8 pretty easy. I think I could have gotten 10. Big confidence booster for the workout.

Incline Dumbbell Press 2 Sets, 20 Reps, 60 lbs DB

These were really hard. I got 22 on my first set, but then dipped to 13 after that. My break in between wasn't huge, but at the end my shoulders and upper pecs were pumped and burning.

Close Grip Bench Press 3 Sets, 12 Reps, 225lbs

I haven't done these in a very long time. I got 12 on my first set and felt very strong. I dipped off to 8 and 5 on the 2nd and 3rd set. These were great and really pumped my tris up.

Band Fly's 3 Sets, 15 Reps, AVG BANDS

These were amazing. I've never done these before and had epically failed at setting them up last week. They really give you a great squeeze in the inner pec. Amazing pump.

I finished off the workout with some Band Pressdowns and Military Press in the 12 rep range. I don't concern myself with weight on the military press, but more with form.


Overall a great workout. Very happy. Explosion deads this week which will be nice since I'm still tight in the hamstrings. Anyways I'm going back to work now.


Train hard, train smart

Horse From Hell

Hamstring, videos soon, and Supertraining with Mark Bell

Just getting ready to leave work. Hydrated up and ready for a great workout tonight. My left hamstring is very tight. Almost feels like I pulled it. I think it will be fine. Its Chest tonight and its alot of incline, which is one of weaknesses.

I'm deciding if I should buy a video camera and start video taping my workouts just to show what I do. I think I'm going to but I need to research first to see about editing programs, also what camera to buy.

Just for everyone reading this... Check out Mark Bell at +SuperTraining.TV . I watch all his videos and he has some amazing advice. He constantly updates his YouTube channel and answers a ton of questions if you email him.

I'm gonna hammer some chest in 4 hours.

Train hard, train smart,

Horse from hell

Jan/20/2013 Bodybuilding Day

   Sunday is always a bodybuilding day on the cube method. Their are 3 exercises on Sunday in which I don't switch. Military Press, Ez Bar Curls, and Calf Raises. All three of them cover my weaknesses. Then I pick 3-4 exercises after that in which I think would benefit the upcoming week.

Just a quick side note. I do everything FULL RANGE OF MOTION. I don't believe in half reps. Sure it works for some people, but for me when I say I'm doing a bench press, its to chest, pause then all the way up. I always train like this.

 Here's how it went today:


Military Press: 190lbs 3 sets for 8-12 reps

   I got 8 on the first set and then faded off to 5 and 4 on the next two sets. 5 lbs increase from last week. They felt good but I felt a little weaker overall today.

Ez Curl Bar: 35 lbs on each side. 4 sets 15 reps

  I feel like my arms are my worst body part, or should I say muscle wise are my smallest overall. Good 4 sets, started with 15, by the 4th set I was down to 7 reps.

Calf's on Leg Press: 3 Sets 15 reps.

   I enjoy these. I hold at the top for a second come down and repeat. Good sets.

I finish off the workout with Side Laterals, Dumbbell Bicep Curls, Machine Rear Delts on Pec Deck, and finally come crunches. All these exercise for done 3 Sets for 12 Reps. Then abs 5 sets of 20 reps.


Good day overall. Tomorrow is chest day for reps. Lots of incline tomorrow. Need to start hydrating more before training and throughout the day. Pretty soar still from legs on Friday. Oh I started taking protein again. Maybe it makes me feels better taking it, I don't know. Made as well right?


Till tomorrow.
Train hard, train smart,


Horse from Hell

Blog 1

   I'm sitting here after my leg workout at 12:45 AM in the morning. Started the night with squats. Next was good mornings. Then some dumbbell lunges. Finally finished with 135 for 50 reps. Not in a row had to go 32 reps then 15 second break. 10 more reps then 15 second break. Then 8 more. My quads were going to explode.

  Brandon Lilly's cube method, I think, is great. Its a total change to what I've been doing. I've tried just straight Bodybuilding. 5 day splits, 4 day splits, even 3 days. I've gone heavy every time I go to the gym. Didn't work out. Got injured all the time. This program so far after 2 weeks seems great. Lots of reps to start off and down the road prepares you for a meet. I feel like I'm losing strength not going for max's every day, but like he says in the ebook, you must take your time and slowly build up. I'm willing to give it a chance.

  I'm going to update this blog everytime I work out and train. I will upload my weights, what I did, how my day went, and anything else that comes to mind.


  I'm not a great writer, but I think I can get the point across. I'm not a professional, but I have made alot of mistakes and learned alot. If you are reading this, and need help, please don't hesitate to contact me.

Till this Sunday, bodybuilding day. I'll see you then. Train hard, and train smart.

Horse from hell