As of lately I have been extremely busy whether it be work or training and dieting for the up coming Louisiana Championships. At the moment we are taking the steps into moving our company into Texas and trying to expand. We are working extremely hard and I know it is going to pay off. As for training I have no changed anything except add a few more sets here and there. My Diet I am taking in right at 287g protein 180g of carbs and 60g of fat or less some days. I feel great at 7 weeks out and will post a progress picture but the battle continues on. Temptation is all around but I have to keep my eye on the prize and finish strong.
Its funny how God makes things happen for a reason. In life things don't always fall into play how you want them to. When this happens in the past i wondered where do i get the answers to the questions i had. A great influence has been playing of the Louisiana college football team for the past 4 years. Our coach/leader said when you have a question this is where you look.........
If you truly believe the answers you seek are in here somewhere. But besides that business has been to say the least controlled insanity. Big things coming up, people testing our values, and ultimately seeing what God has planned for us. When you put it in his hands he will always put you through something he knows you can handle.
On another note I am always asked what my job is or what i do on a daily basis so here is a general run down....
Other than that shoulder workout was great yesterday. I did one arm dumbell snatches and I am feeling it in my side delts today but Its LEGS DAY TODAY SO LEGGO!!!! READY!!!
Yesterday was to say the least a great day!!!! I got to play golf at the bluffs country club of louisiana. The course was in great shape and the people their were so nice. We were paired up with two gentlemen in the same business so it was easy to make contacts and what not. I didnt end up in the gym until 9:00 pm but that is no excuse. I threw down 10 min of HIIT on the treadmill and it was off to blasting shoulders.....
Arnold Press 5x15,12,12,10,10
Single arm upright row 4x12 superset with lateral raises 4x10reg10bentarm
Rear Delt Cable Rows 4x12 superset with rear delt machine 4x10
Machine Shoulder Press 3x28's
Ab Circuit. Hanging leg raises, hanging knee raises, cable crunches, cable twists
Great workout but felt like everyone wanted to talk so it was tough to get it done fast. But slept good and ready for a great day at work and a great workout because its LEGS DAY!!!!!
Although I have been away from a computer the whole weekend it has been a great one. Saturday I woke up and had breakfast then it was off to the gym to hits some cardio calves and abs. After that It was time to have some fun so we headed out to forest hill for a little cinco de mayo celebration. After an awesome dessert of fried icecream lol we headed back for a friends wedding...
I wanted to eat the wedding food but i have a goal in mind so i held back from indulging. Sunday consisted of golf, cardio, and church so it was pretty laid back. On another note i found the dog i have been dreaming for and already named him bowser...
As soon as I can I will have a little buddy to accompany me with my cardio in the mornings. But I am about to go see the avengers and totally mire THOR so until tomorrow peace and stay READY my friends!!!!!!
This weekend was definitely much needed. I got to go back home and see my family and relax and visit with them. My family means so much to me and I would do anything for them. They have supported me through everything and made me into the man I am today. Saturday I woke up had my coffee and oatmeal and then headed out the the golf course for a little father son bonding.
We both played really well but most of all we enjoyed the company and the great weather. I won though haha. After I cooked lunch which was new york strips and a Mediterranean salad I got the chance to get in some mother son bonding and how better to do that than to lay out by the pool and get a little tanning in.
After a great day home I headed back to pineville and got in some Calves Abs and Cardio.....
Calves and Abs:
Decline leg raises: 3x30 Superset with Seated Calf Raises 3x20
Hi Cable Crunches 3x30 Superset with Leg Sled Calf Press 3x20
Back Ext Side Crunch Twists 3x15each side Superset with Donkey Calves 3x20
Treadmill: 15 minutes 8 incline 3mph
Bike: 15 Minutes 5 resistance HR: 125
Worked up a sweat from the constant super setting. That night we went out for one of my friends announcement parties and had an amazing time dancing and what not. Today I went in the gym and did 30 min incline treadmill and 30 min bike. Trying to condition now that I am 6 weeks out and I can fine tune however I need. Until Tomorrow peace and Stay READY my friends.
This pretty much sums up my Friday workout hahaha!!!!! Today was a great day at work and in the gym because of how I made it. Today I woke up at 6 ready to get in my 35 minutes of cardio. Today I was excited about going to work. Today I had fun in the gym with my friends goofing off. Life is so short and you don't realize it until it is gone. My mom used to tell me the best thing you can put on when u get up is a smile. This is so true!!! When you reek of positivity it cant help but rub off on others. Today we worked out Bi's and Tri's and it was intense. Now don't get me wrong, I love to joke around in the gym mabey before or after a workout but when those head phones go in I MEAN BUSINESS!!!!
Bi's and Tri's:
Pyramid Curls 3x10 (get a weight do 10, up 10lbsx10,up 10lbsx10,down 10lbsx10,original weight 10)
Pyramid Push-downs 3x10
Skull Crushers3x12,10,10 super-set with Straight bar Drop Curls 3x12,10,10
Hammer Curls 3x10 super set with seated Bar Squeezes 3x12
Cable Kickbacks 3x10 super-set with Overhead Cable Triceps Extension 3x20
Definitely got a great pump from the workout and can now even see some striation in my triceps. After the workout I headed back home and Its all relaxation from now on. But until tomorrow peace and stay READY my friends.
Today was a great day!!! As usual i got up and did my 30 minutes of fasted cardio but felt good so I went an extra 15 minutes. Cooked my oats and protein shake and headed out the door for work. Work today was super busy but even though it was hectic I am blessed to have the job I do. To interact and help people everyday is a great feeling. I hope one day I can do this in the fitness industry as well. Today I went to the gym to do chest and tri's and was told that SNAP Fitness was going to sponsor me in an upcoming physique show. I WAS SOOOO EXCITED. All the hard work is paying off and now its time to grind even harder. My workout was as follows....
Chest and Tri's:
Incline dumbbell press 5x15(warmup),12,12,10,10
Incline Fly 4x12,12,10,10 superset with Svend Press 4x15
Explosive pushups 3x10 superset with Pushups 3x10
Machine Press FST7
Skull Crushers 4x12,12,10,10
Rope Pressdowns 4x12,12,10,10
Overhead Extensions 3x20
Ab Circuit 3x20 Decline Crunches, Decline Leg Lifts, Side lift twists, Hi cable weighted crunches.
Overall I was so jacked from hearing the good news that the workout flew by and it went great!!! I think i strained a muscle in my upper back while doing explosive pushups but it might just be really sore from yesterdays workout. Either way its back to the grind tomorrow where I have Legs and my Carb up day. But until tomorrow peace and stay READY my friends.
Yesterday was well how can I say it......AWESOME!!! Good words at church, good time with friends, and a did some cardio i haven't done since i finished football.....
I did 10 minutes jogging to warm up and then hit it hard!!!
20 minutes of snakes (sprinting up one set of stairs and walking down the next and repeat)
This had to be one of the best sessions i have had recently. I sweated, abs were burning, felt my back working, and my legs were on fire. I will definitely work this into my prep as i get closer each week. After that the day was over i prepared my food and relaxed and helped my girl do a little nursing homework. The human body still amazes me and the more I learn the more I am interested.
Today it was back to work with 30 minutes of empty stomach bike and an ab routine which goes like this...
hanging leg raises 3x20
double crunches 3x20
side bends with weight 3x20
But its back to work for me and Ill post my chest workout later after the gym....
Decided to switch it up and do back and bi's today and my body loved the change!!!
Back and Bi's:
Bent Over Barbell Rows 4x15,12,10,10 (rest pause on second to last set and drop set on last set)
Combo Lat Pulldown 3x6-6 (do six single arm pulldowns with each arm then 6 together)
Low Rows 3x12,10,10
Dumbell Curl 4x15,12,10,10 (rest pause on second to last set and drop set on last set)
Reverse Cable Curls 3x12,10,10 (rest pause on second to last set and drop set on last set)
Machine Preacher Curls 3x 10-10 1/2's ( do 10 full reps then 10 1/2 reps to burn out)
Overall had a huge pump in my lower back which was from not using a belt but i want to start moving away from it. Also a great pump from the reverse curls. I really liked the way it made my forearms pump up. Have my meals prepped for tomorrow and they look something like this.....
155 g chicken 100g sweetpotatoes 1/4 avacado and handfull of snap beansREADY-Made meal for a man that's READY for tomorrow!!!! Peace and Stay READY my friends.
Yesterday was super busy with it being friday everyone and their mama was trying to finish up on last minute things. For me it seems like working, school, and training all get to be routine. I love structure in my life and a routine but just like diet and training it is a good thing to change it up a every now and then. We decided to take a must needed trip and hang out with some old friends. Before we left I worked Bi's and Tri's out and it went like this...
Friday Bi's and Tri's
Pyramid Curls 3x10 (get a weight do 10, up 10lbsx10,up 10lbsx10,down 10lbsx10,original weight 10)
Pyramid Pushdowns 3x10
Skull Crushers3x12,10,10 superset with Cable Straightbar Curls 3x12,10,10
Hammer Curls 3x12 super set with seated Bar Squeezes 3x12
Dips 3x12 superset with Overhead Tricep Extension 3x10-20
Had a great workout pump was crazy!!!! Really feel that assault kick in on arms day!!!
After that we packed and left and the weekend was awesome. Great to catchup with old friends and go somewhere different from home. As always I had my food packed so i could still eat clean on the go. You get the funniest looks when you pull out a tupperware container full of food though haha. But as for today i just got back home and am about to head to the gym for some cardio calves and abs so ill post that when i get back home.....peace
30 minutes incline walk- 8 incline 3mph
decline leg raises 3x30 ss w/ leg sled calf press 3x20
hi cable crunches 3x30 ss w/ seated calf raise 3x20
hi cable side crunch 3x30 ss w/ donkey calf raises 3x20
Great ab and calf workout tried to keep good form and tempo and can definitely tell a difference breathing out with every rep for abs. Sunday is a rest day and im def ready for that!!!! Peace and stay READY my friends!!!
My alarm went off at 6 and about the only thing i felt like doing was....
But I got up anyway!!! While i was jogging my 30 minutes I thought about what my goals are and what i have been doing to acheive them. The sacrafice taken out to cook, weigh, and prepackage meals everyweek, get up early before work to do cardio, and train like a mad man. Do I want to sleep in instead of doing cardio....YES!!! but I get up and do it. Do I want to eat fried food and sweets...YES!!! but I don't. Do I want to go to a friends house and have a beer or two....YES!!! but I DON'T!!! There are tons of people that come up to me and ask what are you taking man. This beyond frustrates me. America has put a so called vision in peoples heads to where they think there is a shortcut for anything in life. The thing I love about fitness and healthy living is......THERE ARE NO SHORTCUTS!!!! If you truly want your body to look great you have to stop making excuses and
It all really comes down to how bad you want it. First set a goal and dont stop until you reach it. Second do the research and study up on what you need to eat and eat it. Lastly do the research on how you need to lift and lift. These are basic things that go into it but for more detailed info ask someone. I love to help others reach their goals and am open to any question. I guess to sum it all up IF YOU WANT IT....JUST DO IT!!! On a lighter note today is shoulder day and that is definately a body part I love to workout. But until then its back to the work grind and ill post the workout later.....
Smith Machine Shoulder Press 5x15,12,12,10,10 (behind neck)
Machine Shoulder Press 4x12,12,10,10
Rear Delt Raise 3x10-10 (cable)
Side Lateral Raises 4x12,12,10,10
Shrugs 3x20 front ss with 3x10 back
Had a great workout and a great pump in my shoulders. Very tired though ready for a good relaxing weekend!!! Until tomorrow peace and stay READY my friends
Today started early at around 6:00. I took my bcaa's and hypershred then went with 30 minutes of moderate cardio on the bike and abs. My ab workout was as follows.
Hanging leg raises 3x20 (with ankle weights)
Crunch twists 3x20
Plank 3x60sec (freestyle)
After that it was protein shake and shower. Ate my 70g oats spoon of almond butter and rest of shake and was off to work. With all the business and clutter of work i forgot about my supplements coming in. I have been useing musclepharms and have had great results so I look forward to trying some new things.
Got off and took the assault and immediately felt it!!!! Got in the gym and went HAM!!!
Workout as follows:
Lat pulldown 4x12,12,10,10
Low row 4x12,12,10,10
Barbell Curl 5x15,12,12,10,10
Incline Hammer alt curl 4x12,12,10,10
Single arm preacher 4x12,12,10,10
Through in some drop sets and rest pause's to make for an amazing workout!!! Eight weeks out and feeling more READY by the day!!!
Ooooo and tonight instead of the usual casein shake i put a scoop and a half of ON's chocolate cake batter casein with a scoop of almond butter and a little bit of water, micro for 30 stir and 30 more then vwalaaa!!!! I made some kind of delicious protein goo!!! Always love a change up!!! Def give it a try!!! Peace and as always...stay READY my friends!!!
Hey guys this is Taylor Cottano from New Roads Louisiana. I just got really into fitness over the past year and have been wanting to learn and help others learn as much as possible. This blog will be to keep record of what I do in terms of fitness and nutrition, and some motivation and supplement reviews thrown in there. Hope you enjoy and as my motto goes........BE READY!!!