DoubleDbol’s BodyBlog

This is a sample workout for beginners.  Remember that I don’t want to see any of you get injured so don’t hesitate to send me a message if you have questions.  I recommend that a beginner start out with a personal trainer but I know not all can afford it, so here is a sample.  Every workout should start off with a warm-up.  I included this on Day 1 but all lifting days need to be preceeded with a warm-up.

 Day 1 (Legs)

Warm-Up for 15 minutes getting your heart rate up to

((220-age) x .6)

Leg Extensions- 2 sets of 15 reps

Leg Curls- 2 sets of 15 reps

Dumbbell Walking Lunges 2 sets of 15 reps (each leg)

Smith Machine Squat- 2 Sets of 15 Reps

Standing Calf Raise- 3 Sets of 15 Reps 

Day 2

Cardio- Cardio can be done different ways

Suggestions include:

Endomorph- Walk on incline, to avoid knee joint pain.

                   Interval Training for fat loss

Mesomorph- Interval Training to keep excess fat off

Ectomorph- Very light cardio, Keep it at a minimum

Day 3 (Chest, Triceps, Shoulders)

Machine Bench Press- 2 Sets of 15 Reps

Incline Dumbbell Bench- 2 Sets of 15 Reps

Flat Flyes- 2 Sets of 15 Reps

Dumbbell Front Raise-2 Sets of 15 Reps

Dumbbell Side Laterals-2 Sets of 15 Reps

Reverse Machine Flye- 2 Sets of 15 Reps

One Arm Overhead Extension- 2 Sets of 15 Reps (each arm)

Tricep Pressdown- 2 Sets of 15 Reps 

Day 4 (Cardio)

Repeat Day 2

Day 5 (Back, Biceps, Traps)

Wide Grip Pulldown- 2 Sets of 15 Reps

Seated Row- 2 Sets of 15 Reps

Hyperextension- 2 Sets of 15 Reps

Seated Dumbbell Alternating Curl- 2 Sets of 15 Reps (each arm)

Machine Preacher Curl- 2 Sets of 15 Reps

Dumbbell Shrug- 3 Sets of 15 reps

This is a sample routine, keep changing it up and keep your body guessing.  Send me a message if you have any further questions.

This is my current diet.  I’ve been getting alot of questions on diet here lately, in particular how many carbs, protein, and fat I take in.  Before you read any further let me just say that I am not going to recommend or say that this is the way to do it, I’m not a nutritionist or dietician just a personal trainer.  When I first started out as a personal trainer I was told that trying to burn fat and build muscle was conflicting.  I don’t really know if I believe that in some cases.  In my case I don’t believe it.  I think it is based on diet and how much work and pain you put into it in the gym.  During a mass phase I will take in a lot more calories than this, mainly due to less "healthy" food.  This is my sample diet right now.  My first two morning meals are always the same, but the rest is, like I said, a sample diet.  Also I don’t really give my meals "tags" such as breakfast, lunch, or dinner.  I don’t really declare a certain time that I should eat either such as: Lunch is at 12:00pm.  Bottom line is you should eat every 2-3 hours if you want to lean out.  They will be refered to as Meal 1, Meal 2, and so on.

Upon Waking-Up (Meal 1)

Coffee and banna and Oatmeal.

45 Minutes later (Meal 2)

The Doubledbol and Juice32 Shake constisting of:

Half of a large carton of egg beaters

1 Cup of Oatmeal

1 Cup of Apple Juice

1 whole Banana

This all mixed together in a blender and is a great tasting fruit shake.  It was created by my old workout buddy from Cincy.  Check him out on bodyspace, Juice32.  If you try it let me know what you think.

2 Hours Later (Meal 3)

2 Cans of Tuna in Oil

1/2 cup of brown rice

2 Hours Later (Meal 4)

12 Oz of Steak or Chicken

Large Sweet Potatoe

8 oz V8

2 Hours Later (Meal 5)

Nitro Tech or Sytha-6 Shake

2 Scoops of Waximaize

Pre-Workout

Labrada Super-Charge

Post-Workout (Meal 6)

Gatorade

Nitro Tech or Syntha-6 Shake

1 Hour Later (Meal 7) Fibrous Carbs Only until next morning

12 Oz of Steak of Chicken

1 Cup of Green Vegatables

Before Bed (Meal 8 )

1 Cup of low-fat Cottage Cheese

I also drink about 1 gallon of water a day.  This type of diet allows me to lean up as well as build muscle.  Some say it’s not possible, but I really could care less what ACE has to say about it.  This is what works for me.

I’m writing this in regard to program design. When designing your personal program or as a personal trainer designing a program for a client there is one thing to keep in mind. No one program is designed to fit everyone. A personal program is just that, a "personal" program. What works for one might not work for another. Learning what might work for you could take time and trial and error. Though a program needs to be designed around a clients specific needs there is one thing that all programs need to consist of. This is the 4 pillars of human movement. Without these being incorporated into your workouts you won’t develop your muscles properly and they will not reach their full potential. These pillars are: 1. Locomotion (walking, running, Walking lunges) 2. Level Change (Squats, stair climbing, step-ups) 3. Push and Pull (Seated Row, Bench Press) 4. Rotation (Wood Chops, Twist with medicine ball) Every aspect of human movement can be placed into one of these catagories. The examples given are just to get an idea. Locomotion is basically just moving. Level Change is basically just movements that allow your center of gravity to be raised or lowered in the vertical direction. Push and Pull is what is definately the most popular one in gyms. Most of the movements that we perform in a gym, especially machine work is a push and pull. Now for rotation, the main reason I wanted to write this is because of this one. This one is the most neglected in a gym, even by personal trainers. Eighty Percent of the muscles in our body are designed for rotation, think about it, how many bodyparts can you rotate? In order for certain muscles to develop properly they need to be rotated under resistance just like push and pull. Now when designing a personal program make sure to include these into your split. And as always if there are any questions don’t hesitate to send me a message. Good luck.

I’m creating this blog in response to all the messages and comments asking for advice pertaining to lifting and program design. First, I would like to make a point that I’m going to gear toward the beginner and to the newly inducted intermediate lifter. One of the main things you need to remember is to lift with good form and do the right excercises at the right time. Good form is hard to come by at first so I would advise sticking with the machines at a moderate level and light free weight work. I don’t advise going into the gym on day one or even the first couple of months and immediately starting lifting heavy on anything. Our bodies have to undergo what ISSA calls a "training effect" which is the bodies adaption to the fairly newly induced training. Working out like this will cause the bodies stabilizer muscles and core to mature, adapt, and become stronger. I like to compare this to building a strong foundation for a building or a house. No one wanting to put a long term investment in a house or building would build it on a weak foundation or the dirt. After the stabilizers and core have undergone this "training effect" you can start building muscle safe and effectively on your body. This could take up to a few months, and you have to be patient. If you want to be doing this lifestyle for the rest of your life you want to do it right, right from the start. And as always I will answer all sincere questions that are asked to me, I want to make sure you guys don’t hurt yourselves.

What is it that seperates each of us? Some might view certain things in life as more important so they make it their priority.  It might be their jobs, hobbies, or school.  Then there are some that view it as when these priorities or mixed with a training regiment they become distractions.  This is a lifestyle my friends, this isn’t something that you can become the best in when it is given 2nd, or 3rd priority.  When someone puts their training behind something else they seem to make excuses like: I’m to busy, I don’t have the genetics, or I don’t like the crowd at my gym during a certain time frame.  Bottom line is, it’s not their lifestyle or maybe they are just not dedicated to it.  If this is what you truly want you have to be willing to give things up to make it happen.  This is a lifestyle not a hobby.  If you live your life like the average man you are going to have the physique of an average man.  I’ve watched so many people come into my gym and loss their motivation, I think a gym membership is a small price to pay for the first step of this lifestyle.  This is why so many gyms make you sign a contract before even starting your regiment.  Most people just starting out will give up after the first couple of months.  Gyms have contracts to save their own ass when this type of person losses motivation.  The advice I leave you with is this.  Stick with it, dedication is what sets us apart, it’s not genetics (even though they help).  There are no shortcuts to this.  If this is what you want make it your lifestyle.  You got to plan ahead, know your workout before you even step into the gym.  Don’t plan the workout around your day, plan the day around your workout.  Make it a priority, this is what sets us apart. 

There’s no one workout that I could give you that would get you where you want to be.  I’ll tell you what will do it and if you don’t slack even one time it will happen.  Dedication is the key to it, stay dedicated and don’t slack for any workout, any diet, week in and week out, year in and year out.  If your serious about this you got to do what no one else does.  This takes years of dedication, it might mean you don’t go out and drink or party with friends, drive past a fast food restaurant, even though it’s convenient, to go home and grill chicken, or stay at home one night and get to bed early because you have an early training session that can’t be wasted.  This can not be looked at as a waste of time, it becomes a lifestyle.  Every session, every set and every rep has to be taken with the utmost sincerity.  You got to learn how to deal with the pain of your muscles burning and learn how to push through it.  Bottom line is if this were easy there would be a lot of jacked dudes walking around. You stay dedicated to a workout, then change it up and stay dedicated to that one and you’ll get the results you want.  The results may not come quick, in fact the may take months or years, at this point you have to dig deep and see what kind of man you are.  This is what sets us apart, and that is how you build it.  It’s something that you have to build and no one else can do it for you.  You got to always remember that. 

I’m finally over my week long battle with sickness and I couldn’t be better.  My workouts are very intense and I’m loving it.  Trained chest on Sunday and back on Tuesday, took yesterday off, and I’m looking forward to my leg routine tonight.  Today I’m going to start off with leg extensions, then leg press.  After that I’m going to my favorite leg excercise the front squat, then back squat.  End it with some high rep leg extension.  I’m going to train hamstrings and calves tomorrow in the a.m. and shoulders in the p.m.  Thanks for all the comments and messages about getting well soon. 

So I’m sick, one of the things that reminds me and all others like me that we are human. My workouts this week up to yesterday, when the pathogens attacked, were going very good and as scheduled. My chest and back workouts were right on, took a day off and got sick. Now I’ve missed my delt and leg training and looks like I’m going to miss arms too. At this point you ask yourself questions like: Am I getting enough nutrients and enough of the right macromolecules that my body needs, Is my body trying to tell me something, or was it just my time to get sick. On that note I haven’t lost my appetite, thank god, I’m still taking in 4800-5000 calories a day and I assume my body is putting them where they need to go. I’ve decided to take the rest of the week off and just recover. I’ll start again Sunday with chest, eat two animal paks a day, and continue my daily feasting. When your sick your just sick, overtraining could be a possibility but I doubt it. My point is, don’t be afraid to take some time off to recover.

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