I changed my leg workout around to 15 to 25 reps. I still get the blood rush and the pump but as I get OLDER the joints and cracking of the bones are feeling the heavy workouts.

I still do a total of 5 exercise and now train quads and hamstrings in the same day. I like the over all feel of a full leg workout instead of half done workout. Meaning I want the pump and rush along with the soreness in one complete workout instead of waiting 3 days after my quad workout. My goal with the workout is to get deep cuts. If I lose a little size…oh well. I like my jeans to fit in the waist instead of the old days when you had to go 2 sizes up in the waist to fit your legs.

I have to look at longevity instead of just today. Otherwise all this heavy training will catch up to me.

The goal this next year is to listen to my body and cross train. I think the body learns a routine and you get stuck. So it’s time to mix it UP!

So since the winter season is on its way I have decided to lose a little of the razor ripped look to getting more size along with strength gains. The goal is to get to around 225lbs. Right now I’m at 210lbs.

The training will be like this till end of year. I’m still at the gym 5 days a week but I will take Thursdays off, the rep range no higher than 10 reps and three exercises per body part. I will still drop weight in half on the last set of each exercise to burn out.

The Diet.  What Diet??? This is way WHEY of life.  You will NEVER see the changes if you don’t make that change.  For me (3) BLITZ shakes a day along with four meals average about 60 grams of protein a meal and CARBS. I eat as much as I want.  My energy should be thru the ROOF!!!

I will be posting PROGRESS PICTURES WEEKLY.

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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.

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!!!

I’m James Ellis and this weeks fitness tip is to help maintain healthy joints.  Whether you’re a runner, bodybuilder, or any kind of athlete,   taking Glucosamine daily will help keep your joints and cartilage in great shape.

James Ellis here, telling you why it’s important to eat breakfast.  Dont’ skip the meal that sets the tone for the rest of the day.

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