Hi Guys,

So, many of my friends have always wondered exactly what does my workout consist of? What do I take? How much do I lift, etc..

So, every Wednesday, I’m going to share my workout with the world.   

4:50am - Wake up time

4:52am - Drink a bottle of Chameleon Cold Brew Black Coffee and workout on an empty stomach

5:00am - Write today’s to-do list for work and write down my workout in my workout notebook

 

Note: When I workout, I like to be 100% focused throughout my workout. Therefore, I don’t like having anything that would hold me back or restricting me to perform at maximizing capacity. I’m not at the gym to socialize, I’m there testing my physical limits. I don’t bring my phone because I get ticked off if I lose Wifi, or if I’m doing HITT training, and the damn thing flops out getting me out of the zone. I bring only three things:

1) My Sansa MP3 Player. Yeah, yeah, yeah, I know. Who the hell still uses an MP3 player? Well, this guy! It’s light, battery life is phenomenal, and it clips on very nicely to my shorts so I could sprint and jump as my heart's content.  Additionally, if it rains, I give zero shits if it gets wet.

2)  My workout notebook. I know exactly what I’m going to do before I leave my apartment.
By the set, number of reps, and rest period between sets. Always go with a plan, so you’re not walking around like a lost puppy.

3) My half gallon of water bottle. (Insert muscle emoji here) 

 

 

5:15am  - Walk to the gym

5:30am - Arrive at NYSC and game time!

10min on Treadmill as a warm up

  • 0-2min - 6.7 Speed

  • 2-4min - 7.5 Speed

  • 4-6min - 8.0 Speed

  • 6-8min - 8.5 Speed

  • 8-9.30min - 9.0 Speed

  • 9.30-10min -9.5 Speed

 

Workout #1:  Seated Shoulder Press Circuit  

  1. 21 Reps w/ 25Ibs Dumbbells

30 Seconds Rest

    2) 13 Reps w/ 40Ibs Dumbbells

30 Seconds Rest

   3) 8 Reps w/ 55Ibs Dumbbells

45 Seconds Rest

  4) 5 Reps w/ 60 Ibs Dumbbells

45 Seconds Rest

  5) 8 Reps w/ 55Ibs Dumbbells

30 Seconds Rest

  6) 13 Reps w/ 40 Ibs Dumbbells

30 Seconds Rest

  6) 21 Reps w/ 25Ibs Dumbbells

 

Workout #2:  Seated Shoulder Press Circuit (Reverse Pyramid)

  1. 5 Reps w/ 60 Ibs Dumbbells

45 Seconds Rest

    2)  8 Reps w/ 55Ibs Dumbbells

45 Seconds Rest

   3) 13 Reps w/ 40 IB Pound Dumbbells

30 Seconds Rest

  4) 21 Reps w/ 25 IB Pound Dumbbells

30 Seconds Rest

  5) 13 Reps w/ 40 IB Pound Dumbbells

30 Seconds Rest

  6)  8 Reps w/ 55Ibs Dumbbells

30 Seconds Rest

  6) 5 Reps w/ 60 Ibs Dumbbells

 

Workout #3:  Lying Tricep Extension Curl Barbell

  1. 21 Reps w/ 25IB Curl Barbell (Pretty quick pumps)

30 Seconds Rest

    2) 13 Reps w/ 40 Ibs Curl Barbell  (Slow and contracted)

30 Seconds Rest

   3) 8 Reps w/ 50Ibs Curl Barbell   (Slow and contracted)

45 Seconds Rest

  4) 5 Reps w/ 75 Ibs Curl Barbell (Slow and contracted)

45 Seconds Rest

  5) 8 Reps w/ 50Ibs Curl Barbell   (Slow and contracted)

30 Seconds Rest

  6) 13 Reps w/ 40 Ibs Curl Barbell  (Slow and contracted)

30 Seconds Rest

  6) 21 Reps w/ 25IB Curl Barbell (Pretty quick pumps and it started to burn)

 

Workout #4:  Incline Alternating Dumbbell Curls

  1. 21 Reps w/ 10Ibs Dumbbells (Pretty quick pumps)

30 Seconds Rest

    2) 13 Reps w/ 15Ibs Dumbbells (Slow and contracted)

30 Seconds Rest

   3) 8 Reps w/ 25Ibs Dumbbells (Slow and contracted)

45 Seconds Rest

  4) 5 Reps w/ 30Ibs Dumbbells (Slow and contracted)

45 Seconds Rest

  5) 8 Reps w/ 25Ibs Dumbbells (Slow and contracted)

30 Seconds Rest

  6) 13 Reps w/ 15Ibs Dumbbells (Slow and contracted)

30 Seconds Rest

  6) 21 Reps w/ 10Ibs Dumbbells (Slow and contracted)

 

Workout #5: One legged calf Raise (Holding one dumbbell)

  1. 21 Reps each leg w/ 10Ibs Dumbbells (Pretty quick pumps)

30 Seconds Rest

    2) 13 Reps each leg w/ 15Ibs Dumbbells (Slow and contracted)

30 Seconds Rest

   3) 8 Reps each leg w/ 25Ibs Dumbbells (Slow and contracted)

45 Seconds Rest

  4) 5 Reps each leg w/ 30Ibs Dumbbells (Slow and contracted)

45 Seconds Rest

  5) 8 Reps each leg w/ 25Ibs Dumbbells (Slow and contracted)

30 Seconds Rest

  6) 13 Reps each leg w/ 15Ibs Dumbbells (Slow and contracted)

30 Seconds Rest

  6) 21 Reps each leg w/ 10Ibs Dumbbells (Slow and contracted)

 

Workout #6: Alternating Incline Dumbbell Press

  1. 21 Reps each arm w/ 35Ibs Dumbbells (Pretty quick pumps)

30 Seconds Rest

    2) 13 Reps each arm w/ 40Ibs Dumbbells (Slow and contracted)

30 Seconds Rest

   3) 8 Reps each arm w/ 55Ibs Dumbbells (Slow and contracted)

45 Seconds Rest

  4) 5 Reps each arm w/ 65Ibs Dumbbells (Slow and contracted)

45 Seconds Rest

  5) 8 Reps each arm w/ 55Ibs Dumbbells (Slow and contracted)

30 Seconds Rest

  6) 13 Reps each arm w/ 40Ibs Dumbbells (Slow and contracted)

30 Seconds Rest

  6) 21 Reps each arm w/ 25Ibs Dumbbells (Quick pumps)

 

10min on Treadmill as a warm up

  • 0-2min - 6.7 Speed

  • 2-4min - 7.5 Speed

  • 4-6min - 8.0 Speed

  • 6-8min - 8.5 Speed

  • 8-9.30min - 9.0 Speed

  • 9.30-10min -9.5 Speed

 

Stretch for 5min. 


Usually out the gym between 6:30-6:50am.  During my walk back to the apartment, I drink about 16 ounces of Post Jym Recovery

Carlvin out! 

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