blacked’s BodyBlog

Here is a snapshot of what my workout program looks like! Although I don’t have a set routine from week to week, these exercises are the core of my workout programs. If you try it out, be sure to let me know how it works for you!

Monday (Back/Abs)

Warm up (50 dips/50 Front Hanging Knee Raises)
4×10 One-Arm Cable Row
4×10 Lat Pulldown
3×10 Snatch Pull
4×10 Seated Cable row/ followed by 5 min on the row machine
Then I do 30 min of abs using various exercises.
Tuesday (Chest)
Warm up (5 min of Jump Rope)
4×15 Cable Fly
4×10 Bench press (I rotate between barbell and dumbbells)
4×8 Incline Dumbbells
50 dips/50 Front hanging knee raises/ 50 pushups
Curl-up with weight plate
Wednesday (Legs/Biceps)
Warm up (10 min treadmill)
3×20 Box Jumps
4×10 Split Squat
3×8   Squats
4×10 Hamstring curls
4×10 Preacher Curl
4×10 Alternating Dumbbell curl
3×10 Reverse-Grip Barbell Curl
50 Pull-ups
50 floor Wipers
Thursday (Shoulders)
Warm up (50 dips/50 hanging knee raises
4×10 Side Deltoid Raises
3×10 Standing Military Press
4×10 Shoulder Shrugs
4×10 Dumbbell Shoulder Press
3×10 Corkscrews
3×10 Bench declines
5 min Jump rope
Friday (Triceps/Light Chest)
Warm up (50 dips/50 hanging knew raises
4×10 French Curls
4×10 Cable Pulldowns
4×10 Weighted dip machine
3×10 Dumbbell kickback
3×10 isolated dumbbell press
5 min on the row machine
Saturday
The only exercise I commit to on this day is dead lifts. The rest of the time is like a free day. I just do a light workout trying different exercises.

I’ve been getting a lot of questions in regards to my workout routines, diet and fast transformation; so I figured I would reveal the secret to my success in this post. Okay are you ready, here it is! "There is no secret!" Like everything else in life, you are rewarded from your hard work and dedication. I am motivated by all Bodyspace members because we all share one common goal; and that is to live a healthier and active lifestyle. So what that being said, I’m going to talk about a couple key factors that has help speed up my transformation.
Rule number one, keep it simple! I don’t have a diet plan in place; however I know what’s good for me and what’s bad for me. That same rule applies to everyone. Find or create some meals (that you like) and rotate between them. Life is already complicated as it is, so I don’t have time or the mind power to count calories. So I have some meals in my arsenal in which I already know the calorie count, that way I don’t have to count calories, I just feel my way through the day. This may not work for everyone, but this is what works for me. Take the time to find out what works for you!
Rule number two, get creative with your workout routines. Try different things, mix it up. I do a little bit of everything, from isolating muscle groups to full body workouts. If I walk into the gym and I have a good pump going, I don’t want to waste it just on biceps!  I also incorporated some power lifting exercises into my routine. These exercises are good for building your explosiveness as well as cardio. Furthermore, I’m always doing something between sets, whether its jump rope or sit-ups. You’re at the gym to workout….so workout! The body is an amazing thing…it can take it!
Last, like anything else, in order to be successful you got to work at it! This mentality also applies to carving out your midsection. I work abs in my morning workouts and before I go to bed. The key to my success is that I don’t have a routine. Get creative with you ab workouts. Try to engage your abs in every exercise. I have a couple pieces of equipment that I utilize at home such as a medicine ball or the ab roller. Plank exercises really do work well!  While you’re at home watching TV in the evening, spend an hour of it doing some light ab exercise. Like anything else, diet plays a big part in letting your abs show!
Now you know my secrets! Just get after it one day at a time! It’s not where you start but how you end up!…..EB3

Most people under estimate the power of working out at home. If you’re like most people, life tends to get in the way. Make the best of your time. There are basic exercises you can do at home that will help sculpt the body you’re looking for. Don’t fall victim to the infomercial that sale you machines that supposedly will give you abs in 6 seconds or two weeks for that matter. "What a joke!"  What the spokesperson doesn’t tell you is you also have to have a proper diet to go along with the equimpment. Listen, there is no shortcut to developing the body that you so desire. Have you ever heard of the saying "hard work pays off?" Well, that is what it going to take for you to start seeing the results you want.

 Here are 4 pieces of inexpensive equipment that is crucial to have lying around the house. 

6-8 pound medicine ball, Ab Exercise Wheel, Perfect Pushup and resistance bands.

I know life gets a little hectic and some days it’s nearly impossible to cram everything into one day. That’s why it’s important to have alternatives or multitask. A survey showed that the average person watches 4 hours and 35 minutes of TV a day. So while you’re watching TV, grab these four pieces of equipment and do a 1 hour workout. That’s what you call multitaking! Your taking in some TV plus you’re getting a nice workout. I guarantee you if you incorporate this into you workout program…you will definitely speed up the results. Don’t believe me, check out my progress pics!

Today’s workout was pretty solid. I was throwing the weights around like a mad man. Those 115 dumbbells were going up like nothing. I acturally even had a navy recurit come to me and ask if I had considered joining the navy seals. I would have considered it, only if I was 10 years younger. This body is not keeping up the way it use too. 

I encourage everyone to keep supporting each other as we try to reach our goals. Remeber BodySpace is all about living a healthy lifestyle, pushing our bodies to the limit and reaping the rewards. So if someone ask you a question or drops you an complement…hit them back! Remember you once were that guy!!

Later

Today’s workout was a little more exciting. I am most definitely getting stronger however I’m not where I want to be yet. Next month I plan on switching things up, hopefully that will allow me to get over the hump.

Today wasn’t one of my best workouts. I just wasn’t into it. Sometimes I feel like my body is just worn down. I was thinking about taking a break but I would start to feel like something is missing out of my life…So I push on.