jusalt's Activities

Homemade Pre Workout

admin — Thu, 30 Jun 2016 13:06:28 GMT

I have used c4 pre workout for a while and did like it but recently decided to make my own pre workout. I researched a decent amount about different ingredients and purchased a few from powder city to avoid a 'proprietary blend' and to save money.
Here is my current pre workout stack:

6g Citrulline Malate
1-2g L tyrosine
1g Alcar
200mg Caffiene

What does everyone think about my concoction?

Can I squat and run for distance?

Dustin — Thu, 21 Jul 2016 19:59:57 GMT

I want to run a half marathon, but I also want to have some strength. Does squatting play nice with distance running, or am I actually hurting both by trying to do two different things?

The Gabe D workout

jusalt — Mon, 18 Jul 2016 12:51:38 GMT

I wasn't able to make it t the gym today so I did one of the favorite workouts of Gabe. 100 burpees for time, he really loves this workout, so I figured since I didn't have a lot of time I would get something in. Since I haven't done this in a while my time was off, But I finished, 9:20.

Even though it was a short workout it's better than nothing.

I was also able to get some meal prep done today and cooked up about 10 meals for lunches and dinners for my wife and me this week.

I made a butternut squash Mac and cheese and a spicy cod with roasted potatoes and broccoli. Both recipes i got from the app FitMen Cook. They were both deceptively easy to make. I spent about 90 mins cooking for the week.

Here is a video of the 100 burpees

www.youtube.com/watch

A Quick Lunch Break Workout

jusalt — Thu, 21 Jul 2016 20:46:44 GMT

So I haven't been able to post as often as I would like. But today I was able to get to the gym over my lunch break today. My wife had been out of town the last couple of days so I had all 3 kids and was not able to make it to the gym much yet this week.

Today when I woke up I was feeling pretty good. I was 2 cups of coffee before I ate anything. I was getting ready for work, changing diapers etc. Just getting little people ready for the day.

My breakfast was a smoothie. It consisted of:

1 banana
Some frozen pineapple chunks
Fresh blue berries
Coconut Milk
2 Scoops of Muscle Pharm Combat Protein: Cookies and Cream

I blended it all together and drank half of it. I wasn't close to full yet so I added

1/4 cup of instant oatmeal
2 tablespoons of peanut butter
A couple of heaping spoons of unsweetened greek yogurt

Blended it all again and finished it. I add the oatmeal to keep me full. If I don't add it I will be hungry by 9am and that makes for a really long morning. I had 3 more cups of coffee before I went to they gym and a monster sugar free energy drink while I was driving. (I have 3 young boys, I need my caffeine.)

At the gym today I had a pretty good workout for the amount of time I had to get it in.

EMOM x8 High Bar Back Squats 345#. I work up to that weight in 50# increments of 5-10 reps at each weight. For me it gets my legs ready and blood flowing.
EMOM x8 Deadlifts 415#. This was the first time I have done this many reps without straps at this weight. Last week was the first time I was able to pull over 400# without them. So that is good
Bench Press - 135# until Failure, 165# until failure x 2 135# until failure. My bench is sorely lacking so I have been trying to put in some high rep work a couple times a week along with my low rep "Heavy" weight work.
Abs: 4 sets

TTBx7
Ab Curls on the cable machine - 60# x 10 reps
Ab Twist on the cable machine - 30# x 8 reps

I was able to get this all done in about 35 or so mins. When I squat unless I am doing EMOM the only rest I take is loading the bar and drinking water.

My lunch was not good...it was a DQ burger and DQ chicken sandwhich, but hey its my first cheat meal of the week. So I am not worried about it, it tasted pretty damn good though.

As far as dinner goes, I am leaning towards eggs and bacon. Mainly because it is easy to make and healthy. But we shall see what the night brings and how the kids behave.

Dustin

Dustin — Mon, 18 Jul 2016 19:54:27 GMT

I am a 32-year-old grad student with a few extra pounds, trying to get back into shape after taking a decade off from exercise. I am learning that I love running and hope to run a half marathon someday. Between runs, I cross train using Beachbody on Demand, a home fitness streaming service with hundreds of workouts.

I became an Independent Team Beachbody coach to help me stay motivated and help others (plus the Shakeology discount doesn't hurt.) Check out my Team Beachbody Store or contact me to find the program that will best help you reach your goals. When you order from me, you simply get more bang for your buck, from exclusive offers to bonus workouts. Best of all, you get me as your free Team Beachbody coach to help you stay on track. Getting in shape is hard. My goal is to help motivate you to get into the best shape of your life.

Breaking the Bar

jusalt — Fri, 15 Jul 2016 19:17:41 GMT

Alright Brah's and Honey's. I came across this video on YouTube while getting serious lifting sesh in last night.

Here they load a barbell to see how much weight it would take to break it. This happen to me 3 separate times while bench pressing in my late night workouts, alone, when no one was around. I have started to video those heavy bench sessions so I can have it on video the next time, but I upgraded to a Rogue bar so I need a month or so to get my bench up enough. I know, people have told me, "Brofessor, it's dangerous to lift so much weight!" but I always answer them the same way, "In order to look this good and be totally chiseled you have to take some risks and lift heavy ass weights." Enjoy

www.youtube.com/watch

jusalt

jusalt — Fri, 15 Jul 2016 02:58:08 GMT

Who is the squat ninja?

jusalt — Fri, 15 Jul 2016 02:43:50 GMT

First, I saw squatninja on corygfitness.com and thought is was pretty awesome. If you want you can get the tshirt here.

Well I am just a normal guy I have a full time job sitting behind a computer monitor, so I have a pretty sedentary day, not much moving. Working out is pretty essential if I am not going to look as round as the Pokémon's all over the place right now.

My goal is to make it to the gym 5-6 times a week but I usually only get there 4-5. I will basically be journaling here. What I did for a workout, how I was feeling that day, how the workout went and what I ate. I will try and update it daily or as close to that as I can.

I might include some pearls of wisdom I find along the way or other blog articles that I read that I find interesting.

Let's start with my lifting goals. By the end of August I want to be able to lift the follow weights in a single workout at 180-185 lb body weight:

Deadlift 500 lbs
Back Squat 400 lbs
Bench 300 lbs

I am getting closer, here are my current totals at 177 lb weight are

Deadlift: 465
Back Squat: 385
Bench: 235

I have been adding about 10 lbs every 3-4 weeks to my dead lift, and a little less than that on my squat. I struggle the most adding weight to my bench totals. To compensate for this I have added 2 extra days of bench press to my workouts on top of my normal chest day.

Well those are my current goals for the summer. Keep checking back to see what is happening.

Justin

A Bro's Guide To Taking The Ultimate Gym Selfie

jusalt — Thu, 14 Jul 2016 21:47:12 GMT

Ok Brah, I'm going to lay down some top secret intel and you're going to pick it up like a loaded barbell when no one is looking (not really do it and pretend you did) - if for no other reason than because I said so. We all know that we don't lift for health and fitness. We lift to look good, get chicks and post everything we do in the gym to our facebook page. So if you're new to the bro-life, I will tell you how to take that perfect gym selfie - guaranteed to get you tons of chicks - well, they might click "like" on Facebook - but that counts too.

#1. Avoid sweating at all costs
Sweating while taking your gym selfie will ruin the picture. We don't want any strange glare shining on our forehead or enhancing any blemishes we have. So before snapping that selfie in the squat rack with 4 plates on it, be sure to walk around for a good 15 minutes, checking out the scenery, head nodding to everyone you don't know and prepare yourself for the selfie.

#2. Be The Bigger Man
Nothing can ruin a perfect gym selfie like taking it with a bigger dude in the background. So be sure to strategically find the smallest looking dude in the gym and get him in the background of your selfie. You'll just look that much bigger when you Tweet it to your 4 followers.

#3. Use Photo Filters
Strategic use of photo filters can make your abs look more defined than they actually are and make your muscles look more defined than they ever will be...But that's Ok because we're only focused on the finished product that will grace the pages of our social media profiles and get us the most likes. So snap that selfie and

#4. The Duck Face
This is a very essential part of a good selfie. If you forget this element your risk having your face look fat and even a double chin. How are you supposed to impress the ladies if it looks like your neck fat is going to slap the sides of your head.

#5. Find the Best Lighting
Make sure that you are not taking a selfie in a dark corner. There are a few reasons for this. First, in a corner no one will be able to see you. How are other the tiny people in the gym supposed to admire you if you are hiding. Second, poor lighting will give you nasty shadows. bags under your eyes, your abs will disappear and you will just look horrible. You need bright lighting, and people gather around light.

#6. Take as Many Pictures As Possible
If you don't take at least 20 pics you risk not looking your best. You need to give yourself the most options to choose from. How are you supposed to look the most jacked if you only have 5 pictures to choose from. A good side effect of this is you will have hundreds of pictures to show others. People will love to see your progress. It will allow you show how much your pythons have grown over the last 8 weeks. I mean they have gotten at least 2" bigger and now you have proof.

#7. DO NOT DO IT IN THE LOCKER ROOM!!
There are no ladies in the men's locker room. Enough said. You think any honeys saw these guys looking their best?? The answer is no. Don't make this mistake.

#8. If Possible Bring a Selfie Stick
Having a selfie stick with you will give you the best angles. Having shots with a down angle will make you look yolked as hell.

Follow these rules if you want to call yourself a real bro, otherwise you are nothing but a poser.

Who is the Brofessor???

jusalt — Wed, 06 Jul 2016 21:03:02 GMT

This is the Brofessor's blog and you are lucky that you found it. If you read this and follow my advice you are going to make some serious #Gainz and will have the ladies all over you. I am going to tell you what to do in order turn your skinny body in a muscular temple and stay ripped. There are some serious rules you need to follow, in order to let all those other posers at the gym know that you are "The Man", the Alpha at the gym and not to get in your way when you are lifting.

Well lets get right to it. Before you ever step in the gym you need to have the gear, mainly that means you have to know how dress.

1. You cannot wear a shirt that goes over your shoulders. How can you impress the ladies if you are covering up your pythons? Better yet your shirt should have the least amount of material as possible, cut off anything that looks like a sleeve, keep slicing until you get to the seam at the bottom of the shirt. This is going to guarantee that you showing maximum upper body awesomeness.

2. Your shorts must be AT LEAST knee length and baggy. Although I spend a lot of time in the squat rack it not to waste time on squats. (You can't ripple your quads like pecs so there is no need for big legs. But that is a different post) WI don't want my bae to see that a stiff wind will knock me over and shatter my toothpick legs.

3. Now for your feet. Have to have white shoes, the whiter the better. Big bulky ones. If you get scuffs on them from lifting throw them out and get new ones. Also that is a good lesson, do not do any lifts that will scuff your shoes. Avoid them, don't even go near a dead lift station. Deadlifts just get you sweaty and dirty, you don't get jacked from picking up something off the ground. Babies, suckers and maids pick things up off the floor, not a Bro like you. Bench press, bench press, bench press.

4. Don't forget a hat, straight brim, stickers still on it, you get bonus points if you still have the tags hanging off. Keep the brim pulled low so you can glare at people and intimidate them. they will know that you are the one in charge here.

5. Most importantly don't forget your phone. This is one of the most important things you can have in the gym. Without it you cannot take selfies, or text your bae in between sets, while you are moving to do new chest exercise, getting the power rack set up for a serious session of bicep curls, or just about anything. You need to let him/her know just how awesome you are.

Well this should have you ready to step foot in the gym. But there are a lot of things you need to do while you are actually working out to get yolked.

the outfit will really get you on the right path be being a Ripped Motha. You have to dress like a stack bro if you want to actually be one.

SixPackSmackdown

Tue, 05 Jul 2016 14:45:48 GMT