1255 Personal Training

Intimate Group Training

1255 Personal Training is dedicated to helping you achieve your fitness and health goals with a 1:1 or small group training session. Call, text or email me to sign up for a FREE complimentary evaluation and training session.
All sessions will be held in Next Level Fitness at the above address.

Awesome results so far!

Yesterday was arm day and it was great! Short and to the point, great pump. Since starting these workouts I'm down 2%body fat to 12 and gained 3lbs of muscle. All my clothes are fitting tighter which is very nice.

http://runeverythinglabs.com/blogs/news/90649030-relpurpose-day-4-variation-dtp-arms

11/8 Workout Bench Marathon 2.0

Straight forward chest n back workout like the previous week. Perform with a partner and go as fast as you each can go or do on your own and take no more than 30-60 sec rest between super sets.  

Bench Immediately followed by a Pull-ups x10. Start the workout at 135 and work up the ladder to the max then work your way back down the ladder for a total of 20 sets. 

**I actually finished with 155x19, combining the final set of 10@135 since i was still feeling really strong.** The next bench workout I have planned will really be a challenge. Stay tuned.

135x10

155x9

175x8

195x7

215x6

235x5

255x4

275x3

295x2

315x1  

Open time spots

Attention to anyone that's looking for 6-8am workout times. I have those times available throughout the week now and am looking to fill them. If you or you know anyone that's interested, contact me at 908-917-8655

Workout 10/26 Bench Marathon

Straight forward chest n back workout. Perform with a partner and go as fast as you each can go or do on your own and take no more than 30-60 sec rest between super sets.  

Bench Immediately followed by a TRX row x10. Start the workout at 135 and work up the ladder to the max then work your way back down the ladder for a total of 20 sets. 

135x10

155x9

175x8

195x7

215x6

225x5

235x4

245x3

255x2

265x1  

 

Hard work pays off

For the last 2 months my client has been busting his ass in and outside of the gym and has finally achieved the results he's been looking for for the past 4 years. The way he's done this is with 100% dedication to proper nutrition and 3-4 days a week getting beaten down in the gym. There's no other way to get these types of results and he'd tell you that personally now after 4 years of working out. He started with me 4 years ago wanting to get bigger and stronger but was never able to get more than strong because of his erratic and poor eating habits. When he started he was about 185lbs and 20%+ body fat. Over the last 4 years he's got down to about 170lbs and 15% body fat and got significantly stronger. However, it's been the last 2 months where he's really achieved his greatest gains, he's now down to 163lbs and 11.4% body fat. You can't eat like crap and expect results, you also can't do crap workouts that don't work your whole body and expect results. So here are what some of his workouts were.

BURN FAT NOW!

http://www.muscleandfitness.com/workouts/workout-routines/lean-muscle-cardio-workout-0

By now, if you’ve been listening, you know you have to add some form ofcardio to your routine in order to keep shredding fat and building lean muscle. This qualifies as conventional wisdom by now, but when you look at the big picture, all you’re really doing when you think about the cardio you have to do is adding yet another variable to an already difficult-to-decipher mix—and since getting in shape isn’t supposed to be rocket science, things can get seriously frustrating.

So, what to do?

One way to fix what’s wrong in the gym—and to correctly plot out your own training—is to observe the mistakes of others. The next time you’re in the gym, take a look around and see what sort of cardio work people are doing. If your gym is anything like mine, the majority of what you’ll see will fall into the following two categories:

  1. Not enough work. This is the collection of people you’ll see drinking coffee and reading their newspapers on recumbent bikes. You’ve probably made fun of them before, and they’ve deserved every bit of it because they’re not doing anything of substance. They’re not paying attention, they’re not varying their routines, they’re not planning out their training, and they’re getting nowhere, week after week and year after year.
  2. Too much work. These are the people you’ll see doing cardio until they drop. Literally. For them, getting on a treadmill or an elliptical is a do-or-die proposition where they truly believe they’re not getting an effective workout unless they turn a half hour of cardio into a torture test where they’re hanging on for dear life until the very end of the countdown timer’s allotted period. Then they turn around and do it again the next day. They’re going too hard, doing too much, and they, too, are going absolutely nowhere.

STEADY-STATE CARDIO

Simplified, an effective fat-burning, lean muscle-preserving cardio program can be broken down into two simple forms: steady-state cardio and high intensity interval training (HIIT). In order to accomplish the goal of getting or staying lean while not eating away at your hard-earned muscle, you’ll need to perform a combination of both on a weekly basis. Here’s how to do each:

Steady State: The idea behind steady-state cardio is to work at about 60-70% of your maximum heart rate for an extended period of time—anywhere from 20 minutes to an hour. Over the years, this has been referred to as the “fat burning zone,” but that’s not why you should be doing this sort of work.

Find your maximum heart rate—approximated—by subtracting your age from 220, then work within the allotted range.

When you work your heart at this rate on a regular basis, two things happen. First, you’ll be strengthening the left ventricle of your heart, and thickening its walls. As a result of this strengthening, you’ll be increasing your heart’s stroke volume—the amount of blood that’s pumped with each heartbeat. When a single beat of your heart pumps more blood, your body works more efficiently—and more oxygen is spread throughout your body.

There’s a name for this. It’s called “getting in shape,” and it should be done at least four days per week. You can use any machine you want, but my favorite method of doing steady state is to simply jack up a treadmill to the highest possible incline and walk at a pace that keeps my heart rate between 125 and 140 beats per minute. I measure this by placing my hands on the sensors that come with most modern treadmills. I’ll do this for 30 minutes each day, usually before I lift weights, and the benefits of this work have been incredible in terms of improved body composition, better sleep and an improved feeling of overall well being. Best of all, I’m recovering faster than ever, and I’m capable of doing a lot more work in the gym.

At this 60-70% intensity, you can do steady state cardio 5-6 times a week. For beginners, start out with 20 minute sessions, four times per week, and work your way up from there.

HIIT

HIIT, simply put, is sprint work—short bursts of all-out effort followed by short rest periods. This is what really burns fat and gets you in shape, and it’s where you can have fun and add limitless variety to your training.

The goal here, again, is to go all-out, with everything you have, for a short period of time. An easy example of this is the treadmill sprint. Set a treadmill to the highest possible incline, then dial the speed up so you’ll have to sprint. Run for ten seconds, then stand on the rails for thirty seconds, then run again. You’ll essentially keep doing this until you’re gassed out.

These types of sprint sessions can be done several different ways: outside with regular runs, on the elliptical, on a bike, or through barbell, dumbbell, kettlebell or even bodyweight circuits—pretty much anything that requires a short period of heavy, repeatable effort followed by a short, controlled rest period.

If you’re just starting out with this type of cardio, limit HIIT sessions to twice per week, and perform them on your lower body workout days in order to conserve your central nervous system.

CARDIO PROGRAM

Here’s an example of how to add this mix of steady-state and HIIT cardio to a conventional 5/3/1 upper body/lower body split:

Monday: Steady-State, Lower Body Weights, HIIT

Tuesday: Steady-State

Wednesday: Steady-State, Upper Body Weights

Thursday: Steady State or Off

Friday: Steady-State, Lower Body Weights, HIIT

Saturday: Steady-State

Sunday: Steady-State, Upper Body Weights

1/9 workout

DB bench superset with bent over DB row with same weight. Rest for 2 min between super sets. No rest from bench to row.

1x20 @55# 

1x20 @60# 

1x20 @65# 

1x20 @70# 

1x20 @80# 

Superset seated cable flys with palms facing lat pull downs. Rest for 2 min between super sets. No rest from fly to pull.

2x15 @60# seated cable fly

2x15 @180# lat pull down

THEN

2x15 @70# seated cable fly

2x15 @200# lat pull down

FINISH WITH PUSH-UPS TILL FAILURE WITH TRX ROWS

Heavy bench day

Worked up to a 1rm on the Smith with my client a few weeks back. Started with full reps then reduced the ROM (range of motion) as the weight increased. Full ROM is touching your chest. Full recovery time 2-3min.

SMITH MACHINE FLAT BENCH

1x15  @135# (full)

1x10 @225# (full)

1x7 @315# (3/4) 

1x5 @335# (3/4) 

1x3 @365#  (1/2)

1x1 @385# (1/3) 

SMITH MACHINE INCLINE BENCH

4x7 @225# (full) 

THEN FINISH WITH PUSH-UPS TILL FAILURE 3-4sets

Be confident in who you are :)


Shes 100% right. There's not one person that doesn't go through this and if you say you haven't you're lying. For years and even now I have people look at me at certain times especially when I'm working out and ask me or someone close to me if I take steroids, or say I'm too big or whatever they wanna say to put me down. I've tried never let it get to me but usually it just motivates me to keep going and go harder. 

9/4

Been injured for quite a while dealing with significant past injuries to my elbow and wrists. Finally starting to be able to move some weight, unfortunately I now need to wrap my wrists and use wraps when pulling any weight as to not inure my ligaments in my wrists. Also gotta take it slow with DL n squats n not go too heavy to quick so I don't hurt my wrists, elbow, back and pride lol I'm old at 26 nearly 27. Here was today's workout.

-Warm up. bench + hex bar DL x10
-Smith Bench + hex bar 6x10 @ 65% & 45%
-Neutral grip lat pull down + incline bench 6x10 @ 50%
-Neutral grip full ext rows + push-ups 6x10 @ 60% 
-TRX abs till failure x5

Workout 4/9

Warm up with 120 tire flips with 200lb tire, go as fast as you can. My client did this in 13:54, I did it in 8:45 just kinda taking some time, and Tommy did it in a blazing 6:21. 

1. Barbell shoulder press 4-8

2. Barbell curls 4-8

2. Weighted dips 4-8

3. Db shoulder press 4-8

4. Upright rows 4-10

4. Clean n press 4-10

5. Abs n pushups

Workout 4/6

Day 4 of the power lifting training

1. Lat pull downs 4-8
2. DB curls 4-8
2. Weighted dips 4-10
3. Upright rows 4-8
3. Clean & press 4-10
4. Hammer curls 4-8
4. Lat raises 4-8
5. Abs & push ups