I decided to go back to the old way of training this month - heavy weight and low reps. The goal is to control the weight, get a great stretch and get the blood moving.

When I start training like this I up my protein levels to around 400 to 500 grams a day and I don’t count carbs.  For me my energy level should be more than enuff and have extra left over for a little cardio warm down (gotta keep the heart conditioned).

This type of workout is for SIZE AND STRENGTH ONLY!!

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I have been back to TWO WORKOUTS A DAY, meaning a 5:30am workout and 5:00 pm workout. I feel that I can recover faster and the quality of my workout is more intense and no need for BS, well I was WRONG!!!!

I am here to talk about gym etiquette rules:

1. Wake up with a smile on your face
2. Drink a BLITZ ON THE WAY TO THE GYM
3. Have a great selection of music
4. Before you walk in the gym have a workout in mind
5. Pick up your weights. If you are that lazy I would hate to see how you live
6. Share machines and benches if none are available
7.When you are done I hope you put as much effort into the workout as you do your job

I am easygoing and like to help people, but when the tough skinny guy in the gym with air lats gives you attitude because you need to work a set in on his bench it just PISSES ME OFF.  So keep in mind if you are at the gym for a social gathering, I can say that you should be aware of the serious people around you that take their health and workout seriously.

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I put 110% in my workout, nutrition and recovery and I am satisfied at the end my workout!!

In the years of training I have seen more people fail to reach their goals because of the fact they aren’t willing to make life adjustments to better their life and live a healthly balanced life.  You don’t have to be the biggest, leanest body in the gym but when you look in the mirror ask yourself…are you happy with your results? If not, STEP IT UP.

So lets make it happen:

1. Do cardio in the morning to burn off any extra carbs you ate
2. Consume more meals a day (add acouple of BLITZ SHAKES bewteen meals and before bed)
3. Change your workout style confuse your body
4. Drink lots of water
5. Get 6hrs to 8hrs of sleep
6. BE HAPPY!!!
7. DONT GIVE UP IT DOESNT HAPPEN OVER NIGHT!!!

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I did some crazy loading starting Saturday and ended Monday (thank God).  I decided to go back to the old days when I depleted for a while (my normal intake of carbs is no more than 100 per day).

I went on a overload and ate any food Iwanted but still consumed my 3 shakes a day. My theory was to send my body into shock. Well I did. I also took those days off from the gym and ate pizza, a gallon of ice cream and way to many hamburgers and fries. By the end I felt fried and my body temp was thru the roof.  And to be honest I felt shtty and didn’t sleep well.

I made it back to the gym Tuesday and I was pumped. The veins were out but I was drenched in sweat.  It will be a very long time before I load again, so this week ZERO CARBS.

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Hi Everyone,

James Ellis here, are you having trouble gaining muscle mass?  I’ve got some great tips on how to improve your diet and workout routine for the purpose of gaining muscle.  Check out the video below.

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Crushing the Shoulders and Burning the Biceps

Front Lateral Raise

Shoulders
Single arm machine press 50lbs- 3sets of 15 reps- warm-up
Db press 80lbs- 3sets of 8 to 10 reps
Drop set 40lbs-1set burn out
Db front lateral raise 40lbs-3sets of 6 to 8 reps
Drop set 20lbs- 1 set burn out
Cable side laterals 40lbs-3 sets of 8 to 10 reps
Drop set 20lb- 1set burn out
Db rear delts bent over 40lbs-3 sets 6 to 8 reps
Drop set 20lbs-1set burn out

Biceps
Preacher curls machine 100lbs-3sets of 15 reps
Db hammer curls 50lbs- 3sets of 8 to 10 reps
Drop set 25lbs- 1set burn out
Single arm cable curls 40lbs- 3sets 8 rep

I have been overloading on blitz this past week of 200 grams of protein and 200 grams of protein from food and it seems that my recovery has improved along with the intense workout sessions!

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Its leg day and since I stopped training heavy legs years ago I like to keep them hard and ripped so lets get the wheels turning:

Warm up
Single leg extensions- 3sets @ 60lbs 15 reps

Proper Squat motion

Squat leg press
540lbs- 3sets for 15 reps
Dropset
270lbs- 1set burn out

Smith Machine Squats
225lbs-3sets for 10 to 15 reps

Leg Extension
120lbs- 3 sets for 15 reps
Dropset
60lbs- 1set burn out

Hamstrings

Lying Leg Curl
140lbs- 3sets 15 reps
Dropset
70lbs- 1set burn out

Seated Leg Curl
120lbs-3sets 15 reps

When I train legs I like to pause at the top and hold on certain exercises for me I feel that I can get a quality workout with a higher rep workout and at the end if my legs feel like JELLO then Iam satisfied.

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Wow…I didn’t realize how hard it is to stay focused. Especially after a 6 month layoff its really hard. I started out very well & quickly got derailed. Its hard to attend parties & not drink alcohol or to eat junk food. Good thing I have my Proteinblitz products because it definitely keeps me from eating to much junk. The problem at hand is the late nights & alcohol. The junk food can be burned off with extra effort in the gym. The late nights & alcohol destroy any motivation to step foot inside the gym.

I’m at a point where I need to decide what’s more important to me, staying healthy & in shape or late nights & alcohol. I don’t need alcohol to have a good time & don’t need to stay out all night long. I definitely like the feeling of a hard workout over a hang over. I decided after this weekend I will stay 100% focused until new years. I should have made more progress by now. So I am not happy. This week I have made it to the gym 2 days only & that’s not going to fly with me.

If working out is not a priority then don’t waste the money & time thinking your doing something right. Supplements are very expensive & if your not taking care of your body outside the gym then your doing nothing but damage inside the gym. So we need to be all in or all out. You decide!

I can’t wait for my fresh start. The reason I choose after this weekend is because its my birthday. You have to celebrate on a birthday & new years Champaign is must to celebrate a new year but besides that its time to stay focused & workout hard. Thanks to Proteinblitz for keeping me motivated.

-Richard Lujan

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PROTIENBLITZ came out to support the America’s Finest City Marathon in San Diego, CA this past August 2009. Andy Ramirez interviewed the racers as they crossed the finish line and tasted PROTEINBLITZ for the first time. See the honest reactions of some of San Diego’s finest!

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