5:50 a.m. - Wake up (I hate this part)
5:55 a.m. - Get ready for school
6:25 a.m. - Eat breakfast, I like to usually eat 4 eggs, 4 pieces of toast and
2-or-3 glasses of milk and a multi vitamin. Depending on if I have enough
time. If I don't I will usually make two peanut butter and jelly sandwiches
with as much milk as I can get, cause milk is a good source of protein.
7:25 a.m. to lunch - This time sucks because of school I do not have an
opportunity to eat, and since I am still in a bulking phase that is not good.
While your bulking you will have to try to eat as much as possible and that
is why with summer coming I am still bulking cause once my vacation comes and
I'm at home I can eat as much as I want.
Lunch - Yes! For lunch my school doesn't really have good protein stuff so I
just get chicken tenders and French fries, if the line is too long I will get
a pack or two of pop tarts since each package has 410 calories.
2:50 p.m. - I'm finally home. I will get out my protein powder and make myself a
nice shake, and If I'm not training that day, that is when I will take my
3:40 p.m. - Once the protein and creatine have had some time to absorb is when I
go all out with food. I will eat just about anything (that's healthy) except
sodas. Sodas are the devil!
7 p.m. - Protein Shake
10:30 p.m. - *Yawn* Its time for me to go to bed but before I do I will take
another protein shake with a multi vitamin, and say my prayers.
The days that I train are basically the same except for when I take my
creatine. Instead of taking it right after I get home I take it right when I
finish my workout, along with a serving of VP2.
Mondays are the foundation of my workout schedule. Since it's the first day of
the week (actually 2nd) it will determine the rest of my week, if I have a
good workout then my week will be good, but if I don't then my week will
suck. I don't know why that is but, that's how it is for me. Now for my
Squats, 3 warm-up sets along with 3 very painful sets of 6-8 reps
Leg Press, 3 sets with 6-8 reps
Leg Curls, 3 sets with 6-8 reps
Calf Raises, 4 sets with 20 reps
Hack Squat Calf Raises, 4 sets with 20 reps
Legs are probably the most neglected part of the body yet they make up most
of it. You cannot have a "buff" physique without a good pair of legs. One day
at my gym I saw this guy with a nice upper body but no legs at all and it was
hilarious. Not to be mean to any of the people who have big upper bodies with
no legs, I'm just saying, would you like to be that guy that me and my
friends were laughing at? I seriously doubt that. That's why you have to
train your legs just like any other body part, and you have to SQUAT! If your
not squatting then your just whimping out.
Dumbbell Press, 3 warm-up sets, right before the good 3 sets with 6-8 reps
Military Press, 3 sets with 6-8 reps
Side Laterals, 3 sets with 6-8 reps
Shoulders help you a lot in the fact that they can make you look wider then
you actually are. A good pair of shoulders are hard to come by though. Many
of us have the tendency to work one part of the shoulders more then others
causing us to not have the best shoulder development. Which is why when
working your shoulders be sure to workout each part equally.
Dumbbell Curls, 3 warm-up sets, then 3 sets with 6-8 reps
Curl Bar Curls, 3 sets with 6-8 reps
Hammer Curls, 3 sets with 6-8 reps
Ah yes! The biceps, the muscle every girl likes to feel on. For me getting
big biceps is not very hard at all. Just work them out 1 time per week like I
do on my routine. However, since muscles have a tendency to adapt to your
workout switch the exercises around every once in a while. Like instead of
the dumbbell curls do straight bar curls or instead of hammer curls do
preacher curls, use your imagination and find what works best for you.
Lat-Pull Down's, 3 warm-up sets, then 3 sets with 6-8 reps
Seated Cable Rows, 3 sets with 6-8 reps
For a "complete" body you cannot leave your back out. A big back will make
you look bigger so why leave it out and only look good from the front when
you can look good all over. A good back will also give you that famous "V"
Dumbbell Press, 3 warm-up sets, then 3 sets with 6-8 reps
Incline bench Press, 3 sets with 6-8 reps
Dips, 3 sets with 6-8 reps
Who doesn't want a big chest? I don't know anyone that doesn't. Your chest is
probably one of the most noticeable muscles out there, and the girls love it
too. When working your chest be sure to have good slow, non cheating reps,
what I mean by non-cheating is if your benching and your bouncing the bar off
your chest or if you have your back all over arched and crap then that's not
good. Lower to weight so you can lift it correctly. It is more important to
do an exercise with less weight and with proper form then more weight and
terrible form. Since the bench press is the most common chest exercise, I
will tell you the correct way to do it.
1) Lie flat on the bench with your eyes even with the bar. Your feet should
remain flat on the floor and your butt and upper shoulders should remain in
contact with the bench during the entire exercise. I have seen people throw
there butt in the air to get a weight up, that is not a good sign.
2) Grip the bar evenly with your arms a little wider than shoulder width.
Lift the bar off the rack and control the bar down to the bottom of your
chest. With force, drive the weight back up. Not bouncing the bar off your
chest, that doesn't mean don't have the bar come in contact with your chest,
just don't use yourself as a trampoline.
3) That's it!
The flat bench press is arguably the best chest exercise of all, and it is
important to know how to do it correctly.
Skull-crushers, 3 sets with 6-8 reps
Cable Push-downs, 3 sets with 6-8 reps
Since triceps make up 2/3 of your arms and you cant the those big guns
without them, they're a good muscle to workout when your trying to get those
20-inch arms. When working out your triceps, just like any other muscle you want
to squeeze it at the top of the exercise, and be sure to control the weight
and not let the weight control you.
That's a week in the life of Chris Meraz, not very exciting huh. If you
have any questions feel free to e-mail me.
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