pec deck

My Fitness Shit

Alright so a LOT of people have asked me what I do to at the gym what my diet is what should you should do as a beginner etc etc. 

My Program
For my program I am currently working out 4 to 5 times a week. Each day that I go I focus on a different muscle group: Push (Chest/Triceps), Pull (Back/Biceps), and Leg day. I also focus on a power lift, which can be: Bench Press, Deadlift, Overhead Press, or Squats. Along with a power lift I do accessory movements to complement it. Sometimes i’ll add in a few ab workouts but I don’t focus on that and i’ll say why in a sec.

Examples of my workout plans:
Push Day: Bench Press, Overhead Press, DB (Dumbell) Incline Press, DB Shoulder Press, Pec (Pectoral) Deck, Dip Machine, Side Lateral Raises, Overhead Tricep Extension, Rope Tricep Extensions, Cable Crossover, etc.

Pull Day: Deadlifts, DB Row, TBar Row, Seated Cable Rows, DB Curl, Rope Hammer Curl, Face Pulls, Lateral Pull Down, Reverse Pec Deck, etc.

Leg Day: Squats, Sumo Deadlift, Calf Raises, Leg Curls, Leg Extensions, Seated Leg Press, Hip Abduction, Hip Adduction. 

The usual amount of sets and reps is 3 sets of 15 reps for each of these workouts, HOWEVER, sometimes I will lower the amount of reps and increase the number of sets I’m doing if its a heavy day, meaning I will be lifting heavier weights because yay I am want to be stronger. 
Most likely this all sounds very scary and complicated but don’t worry! If you don’t know what these are just google them and if it looks fun to you then do it :)

My Diet
So my goal is to become lean, which is basically try to remove my fat as much as possible without losing too much muscle. To do this I need to keep track of what I eat. On the nutrition label of every food there is 3 macronutrients: Fats, Carbs, and Protein. This is important because I need to keep track of this if I want to lose fat. Right now I am eating about 600 calories below my BMI (Basal Metabolic Index) which is basically the amount of calories you need to go about your day. Google your BMI to find out how much you need :) I am eating 1600 calories a day AND I am trying to eat my weight in protein. Now I NEED TO DO THIS TO MAINTAIN MY MUSCLE MASS. Right now I weight around 130 lbs so I try to eat at LEAST 130 grams of protein. I am also limiting my fat intake to around 50g. I HIGHLY recommend you download the MyFitnessPal App!!! It makes it 10x easier to track what you eat!
So in short I am eating 1600 calories, ~130g of protein, ~200g of carbs, and <50g of fat
Now these numbers are dependent on your OWN weight, so if you want to find a good plan you gotta do some math okay? But yeah this is all I can think about at the moment. Good luck to everyone with their gains!

anonymous asked:

So now that I'm getting a gym membership (I just have to wait for my broken nose to heal), after I lose a lil bit of weight I want to start gaining some muscle and obviously I'm gonna have to do that by lifting weights but I have no clue where to start like what weights to lift to gain muscle where and how I should begin my journey I was wondering where you learned this stuff when you first started?

hmm okay so you wanna know which workouts build which muscles?

what muscles do you have? chest (pecs), abs, triceps, biceps, deltoids, trapezoids, lats(back), glutes, quads, calves. these are the muscles that people refer to in the gym generally (if you dont know them look up a picture) 

to work out your pecs, triceps, deltoids: usually a PUSHING motion is involved 
to work out your biceps, traps, lats: usually a PULLING motion
to work out your glutes, quads, calves: usually pushing which is self explanatory

Push Day:
Chest: Bench Press, DB (Dumbell) Incline Press, Pec (Pectoral) Deck, Cable Crossover 
Shoulders/Delts: Overhead Press, DB Shoulder Press, Side Lateral Raises, Front Lateral Raises
Triceps: Dip Machine, Overhead Tricep Extension, Rope Tricep Extensions, Cable Crossover

Pull Day: Deadlifts (whole body workout)
Back: DB Row, TBar Row, Seated Cable Rows, Lateral Pull Down,
Biceps: DB Curl, Hammer Curl, Rope Hammer Curl,
Rear Delts: Face Pulls,Reverse Pec Deck

Leg Day: Squats, Conventional Deadlift, Sumo Deadlift, Calf Raises, Leg Curls, Leg Extensions, Seated Leg Press, Hip Abduction, Hip Adduction, Lunges, etc. 
(I feel these are self explanatory)

Abs: Leg Raises, Weighted Ab Crunches, Weighed Side Crunches, Planks, etc. 

Phase I Contest Training Program

Direct from coach Steve, my new training regimen as below. There’s nothing alien to me exercise wise, but volume is about 15% more than what I currently perform. Did the chest workout today and got a very decent pump!

It’s a six day split, two leg days because I’ve highlighted legs as the area I want to improve on most. Also I’m due to do three cardio sessions a week on this plan. 

CHEST-

Pec deck 4 x 15-20
Cable crossover 4 x 15-20
Incline DB fly 4 x 12-15
DB pullover 4 x 12-15
Incline chest press 5 x 8-10
Flat chest press 5 x 8-10

BACK-

Deadlifts 5 x 6-8
One arm row 4 x 10-12
bent over row 4 x 10-12
Seated row 4 x 10-12
Lat pulldown 4 x 12-15
close grip pulldown 4 x 12-15

ARMS-

Rope pulldown 5 x 20
Hammer curl 5 x 20
Skull crusher 5 x 20
Reverse curl 5 x 20
Close grip bench 5 x 20
Preacher curl 5 x 20

DELTS-

Standing side raise 5 x 20
Upright row 4 x 12-15
Reverse peck deck 4 x 12-15
BB front raise 4 x 12-15
Military press 5 x 8-10
DB shrugs 5 x 20

LEGS DAY ONE-

Extensions 4 x 20
Back squats 5 x 8-10
leg press 5 x 20
lying leg curl 4 x 12-15
seated leg curl 4 x 12-15
good morning 4 x 20

LEGS DAY TWO-

lying leg curl 4 x 12-15
seated leg curl 4 x 12-15
stiff leg dead 4 x 20
front squat 5 x 8-10
hack squat 4 x 10-12
walking lunges 4 x 20 (10 each leg)

Originally posted by fitness-bodybuilding

anonymous asked:

How do you get better at pushups, ik sounds dumb but i can lift but pushups are harder

workouts that will help you with pushups: 
Chest: Bench Press, DB (Dumbell) Incline Press, Pec (Pectoral) Deck, Cable Crossover
Triceps: Dip Machine, Overhead Tricep Extension, Rope Tricep Extensions
ALSO try doing push ups at a slight incline (ex on a bench or a chair) it works the same muscles but it is a bit lighter on the load and a good place to start building strength in your chest and triceps :)

2

Familiar Feelings (Theo Raeken)

Requested by Saintgnude

Requester’s review/response: I’M GONNA TELL YOU THAT YOUR IMAGINE WAS AMAZING I CRIED A LITTLE BIT -Saintgnude

Song:Single by The Neighborhood

Your name: submit What is this?

Masterlist

I don’t know if we should be alone together. I still got a crush, that’s obvious. If nobody’s around, what’s stopping us? 

You sling your black Nike gym bag over you shoulder as you continue to head towards the school workout room. As you continue to walk you think to yourself about what type of  You walk into the workout room but stop dead in your tracks when you realize who is standing across the room, Theo; your ex-boyfriend. 

He doesn’t notice you as he takes off his jacket to reveal that he is shirtless, and looks the same as you still remember. Right as he finishes he looks at you with a smile, “Hey Y/N.”

Gradually you turn around to walk out but he speaks up to stop you, “Y/N don’t have to leave just because I’m here.” 

You face him to say, “Yeah but if I don’t leave it will just make things awkward?” 

He walks a bit closer smriking at you, “It won’t be awkward unless we make it awkward.”

“Alright then, I’ll just work out for a bit and be on my wayt.” You say holding on to the strap of your bag.

His smile gets even bigger as he says arrogantly, “I can even give you some pointers.” 

You smile rolling your eyes, “Yeah sure because I definitely need pointers from you.” 

Keep reading

Beginner Exercises

For the anon! These are a lot of my faves. :)

Legs:
• leg press
• squats (front & back)
• split squats
• Romanian deadlifts
• calf raises
• walking lunges

Biceps/Back:
• hammer curls
• bicep curls
• EZ bar curl
• weights pull ups/chin ups
• cable rows
• flyes

Chest:
• barbell bench press
• flat bench dumbbell press
• incline dumbbell press
• seated machine chest press
• dips
• pec-deck machine

Triceps:
• bench dips
• cable rope overhead tricep ext.
• dip machine
• EZ bar skull-crushers
• closed grip bench press
• tri push downs (rope or bar)

anonymous asked:

I've gone thru Ur fitness shit tag buuuuut maybe I missed if you posted how you do arm workouts?? What's best for gaining muscle/getting rid of fat? Thanks!

    Push Day:
Chest: Bench Press, DB (Dumbell) Incline Press, Pec (Pectoral) Deck, Cable Crossover, DB Flat Press, DB Incline Flys
Shoulders/Delts: Overhead Press, DB Shoulder Press, Side Lateral Raises, Front Lateral Raises, Machine Lateral Raise
Triceps: Dip Machine, Overhead Tricep Extension, Rope Tricep Extensions

·        Pull Day: Deadlifts (whole body workout)
Back: DB Row, TBar Row, Seated Cable Rows, Lat Pull Down, Anchored Barbell Row, Pull Ups, Chin Ups 
Biceps: DB Curl, Hammer Curl, Rope Hammer Curl, Preacher Curl
Rear Delts: Face Pulls, Reverse Pec Deck

from my faq bud and like i said before… theres NO workout that helps you get rid of fat.. fat goes away by nutrition/caloric deficit/cardio (which is explained in my faq)

anonymous asked:

Hi! (please forgive me if a question similar has already been asked and I didn't see it) In a few months volleyball season is starting up and I want to build up my arm strength so that I can serve faster and harder. I don't really know what exercises works best to build up the muscle in my arm, so do you have any suggestions? Thank you in advance 😄

Push Day:

Chest: Bench Press, DB (Dumbell) Incline Press, Pec (Pectoral) Deck, Cable Crossover

Shoulders/Delts: Overhead Press, DB Shoulder Press, Side Lateral Raises, Front Lateral Raises

Triceps: Dip Machine, Overhead Tricep Extension, Rope Tricep Extensions, Cable Crossover

Pull Day: Deadlifts (whole body workout)

Back: DB Row, TBar Row, Seated Cable Rows, Lateral Pull Down, Anchored Barbell Row, Pull Ups, Chin Ups

Biceps: DB Curl, Hammer Curl, Rope Hammer Curl, Preacher Curl

Rear Delts: Face Pulls, Reverse Pec Deck

I recommend working out more than just your arms to strengthen your serve so here is my upper body workouts (straight from my faq) that can help you! :)

anonymous asked:

Yoooo so - I was just wondering if ya had anything to tone arms? 🤔🤔 or any good arm workouts? I'm trynna head to the gym more (despite the feeling of being judged constantly) and would like some advice ^_^ thanks you! ❤️❤️

·        Push Day:
Chest: Bench Press, DB (Dumbell) Incline Press, Pec (Pectoral) Deck, Cable Crossover, DB Flat Press, DB Incline Flys
Shoulders/Delts: Overhead Press, DB Shoulder Press, Side Lateral Raises, Front Lateral Raises, Machine Lateral Raise
Triceps: Dip Machine, Overhead Tricep Extension, Rope Tricep Extensions

·        Pull Day: Deadlifts (whole body workout)
Back: DB Row, TBar Row, Seated Cable Rows, Lat Pull Down, Anchored Barbell Row, Pull Ups, Chin Ups
Biceps: DB Curl, Hammer Curl, Rope Hammer Curl, Preacher Curl
Rear Delts: Face Pulls, Reverse Pec Deck

PLEASE check faq,