Workout Log

Posted by Chris on Dec 7, 2010 in Workout Info | 0 comments

I threw this blank workout log together in a few minutes to help people out. Personally I use GymBuddy on my iPhone to track, plan, and calculate all of my workouts, volume, and gains. This log can be printed on a an 8.5×11 sheet of paper in landscape and will hold 3 days worth of workouts per sheet.

Here is the file: Blank Workout Log

Fill it in, test it out, enjoy!

Muscle Memory and a New Routine

Posted by Chris on Dec 7, 2010 in Workout Info | 0 comments

Many people have heard of muscle memory. It seems like a fairly common term among lifters, but what exactly is it? The idea is that your muscles have a memory (that makes sense right?) and with this memory they can regain lost mass, strength, etc. Not everyone believes in the idea of muscle memory but I certainly do. Since I have began lifting again, my size and strength have increased far faster than any previous time. It seems my muscles ‘remember’ their previous size and strength and are striving to achieve that level again, the strangest part is I am in an almost constant calorie deficit and still gaining Lean Body Mass while losing fat.  Read more here...

Quick Intense Full Body Workout

Posted by Chris on Nov 7, 2010 in Workout Info | 0 comments

Yesterday I was pumped. I don’t know why but I had a bad itch to go to the gym. After doing some cardio (1.5 mile jog) on Friday, I was dying to actually lift something. So on Saturday after ignoring the urge to go to the gym on one of my faithful rest days, I broke down and went. When I got to the gym I realized they closed in 30-45 minutes. Should I try and cram a workout in? I could have gone home and waited till Monday night, instead I went in and thanks to the Build XS my focus and concentration were pretty impressive.  Read more here...

Back to Lifting – Ending the Hiatus

Posted by Chris on Oct 25, 2010 in Workout Info | 0 comments

After another semi-short hiatus from lifting I am getting back to the gym more and more and it feels great. One of the things I have missed the most is the workout high I get after an awesome workout. The other cool thing about coming back after having taken some time off is that the results show themselves incredibly fast, it is like plateaus from before are non-existent. I have always had to work chest extra hard to get any real results and this seems to be causing a problem with my Delts and Traps. My front delts are almost bigger than my chest, my traps are large and I have no idea why when I only do shrugs once a week for 3 sets. This might sound cool but it is hard to find a shirt that fits when your shoulders are almost bigger than your chest, and then of course trying to fit around decent lats.  Read more here...

Huge in a Hurry: My First Week

Posted by Chris on Jul 12, 2009 in Huge in a Hurry | 0 comments

After my first week of Huge in a Hurry’s Get Ready workout, I am feeling the pain. In case you don’t know, Huge in a Hurry is a book about new fitness techniques for building mass and strength. The book follows it’s ideas with scientific evidence and great examples of why this new approach to fitness is sure to beat out any other. At first I was very skeptical, I mean from my experience I have seen great gains using traditional 3×10 workouts, with split body parts each week. This book flips that idea, don’t focus on sets, focus on reps. The book wants us to focus on a set number of reps, say 25, now that doesn’t mean you do just one set. The book wants you to use different weight ranges, for example, Light weights which are 20-22 rep max weights. Medium which is 10-12. Heavy which is 4-6. Super heavy which is 2-3. Now each workout includes only 3 exercises; upper body pulling, upper body pushing, and legs. The reasoning is simple, all of the workouts we will be doing are compound full body workouts 3 days a week. It is recommended to do workouts on Monday, Wednesday, and Friday’s to allow adequate rest.The biggest change in our workout will be speed, you have to perform all exercises at the fastest speed you can  (while maintaining perfect form and control). The author says that by working your muscles with different weights, but more speed our muscles are recruiting the largest fibers to help with the lift instead of just our smallest motors. This recruitment of large fibers is what provides us with superb strength and muscle growth.  Read more here...