tag:blogger.com,1999:blog-21273985801527017892024-08-29T23:18:09.385-07:00Yo, I'm all about trying to inspire others to get the bodies they want and motivate someone to keep pushing to their goals Share your work! Email me your pix of your lifting team, progress, something to show support and something you can be proud of! Find me on facebook: http://www.facebook.com/evan.moss.77 Twitter: @EMoss225E-Mosshttp://www.blogger.com/profile/00820770296236510822noreply@blogger.comBlogger120125tag:blogger.com,1999:blog-2127398580152701789.post-7761849188376016142014-07-24T13:16:00.001-07:002014-07-24T13:31:18.546-07:00

Dear World, Today was another good day at the gym. My stomach wasn't happy with me when I woke up, though, and I ended up a bit rushed. The first shoulder lift was focused mainly on strength, but everything else was more for building muscle. Back and Shoulders Lat Pull-downs [behind the head]: 3x10 Seated Arnold Shoulder Press: 4x7 (45, 55, 65, 75 #s) Superset 1: 3x12 Straight-Arm

E-Mosshttp://www.blogger.com/profile/00820770296236510822noreply@blogger.com0tag:blogger.com,1999:blog-2127398580152701789.post-26871087921088709582014-07-23T06:30:00.000-07:002014-07-23T06:30:04.172-07:00

So, Monday I forgot to make a post. Then, Tuesday I started a post and forgot to finish. Womp. I really hit the legs hard today. I'll probably go back later and do cardio and abs after work. This lift is focused more on building muscle. I did high reps on everything. When I work legs and tris again on Saturday, I'll be focusing more on weight. I had breakfast after this lift with just water

E-Mosshttp://www.blogger.com/profile/00820770296236510822noreply@blogger.com0tag:blogger.com,1999:blog-2127398580152701789.post-23619961670560360442014-07-19T21:11:00.003-07:002014-07-19T21:11:43.208-07:00

Let's get back to it... Enough people have asked me for workout tips lately to make this blog worthwhile again. Please understand, there are many philosophies on how you should train. Half of what I do is focused on increasing strength and increasing muscle. Currently, I'm trying to evaluate how I can manage low body fat levels (and the struggles that come with it) while having a full time job

E-Mosshttp://www.blogger.com/profile/00820770296236510822noreply@blogger.com0tag:blogger.com,1999:blog-2127398580152701789.post-33551118263618682602014-06-10T06:25:00.002-07:002014-06-10T06:25:14.521-07:00

Hello World,  I haven't updated this in a long while, but a few friends called me out and I decided I'd type this up. Been hitting the gym extra hard lately. Started going in the mornings when my head's not all bogged-down after work. I get better workouts when my head is clear, I've noticed. Comments? Chest and Biceps Bench press-255 lbs x10, three sec pause on first 2 reps and last 2

E-Mosshttp://www.blogger.com/profile/00820770296236510822noreply@blogger.com0tag:blogger.com,1999:blog-2127398580152701789.post-82460402931397344522013-11-19T18:11:00.002-08:002013-11-19T18:11:22.401-08:00

Today was somewhat of a short day. Felt extra toasted after squatting pretty hard and couldn't bring myself to do any more than I did. Pushing 365 was a new high. After that, it was all I could do to stay awake! Legs and Bi's Squats: 3x7 (135, 185, 225) 4x5 (275, 315, 365, 315) -------------------------------------------- Flatbar Biceps Curls: 1x10, x12, x15 ---------------------------------

E-Mosshttp://www.blogger.com/profile/00820770296236510822noreply@blogger.com0tag:blogger.com,1999:blog-2127398580152701789.post-58851059863215947442013-11-18T16:27:00.003-08:002013-11-18T16:27:51.621-08:00

Another reasonably big day. No new highs, but I'm feeling good afterwards. Chest and Tri's Bench Press: 3x5 warm-up (185 lbs), 3x7 (225 lbs., 250 lbs., 265 lbs.) ------------------------------- Reverse-grip Triceps Extensions: 1x10, 1x15, 1x20 ------------------------------- Butterflies: 3x10 ------------------------------- DB Kickbacks: 3x12

E-Mosshttp://www.blogger.com/profile/00820770296236510822noreply@blogger.com0tag:blogger.com,1999:blog-2127398580152701789.post-85865408220348191472013-11-17T11:22:00.000-08:002013-11-17T13:31:24.203-08:00

Feeling toasted after this lift. Haven't been keeping the blog updated after my recent travels for work, but I think I'm going to re-up my focus on this and my personal fitness. My new mantra- "Always better" Back day Wide-grip Lat Pull-downs: 3x12 (3 min. rest between sets) Wide-grip Lat Pull-downs: 3x7 (~1 min. rest between sets) -------------------------------------------- Bent-over DB

E-Mosshttp://www.blogger.com/profile/00820770296236510822noreply@blogger.com0tag:blogger.com,1999:blog-2127398580152701789.post-91486165140667456702013-10-17T17:59:00.000-07:002013-10-17T17:59:00.617-07:00

So, I would never ever never ever ever recommend doing leg day after a back day, BUT my partner suggested it. Back almost couldn't stand the leg part of this lift, but I made it. My thigh's a bit sore, so I didn't get as much weight as I'd have hoped but still a big day Thighs and Bi's Heavy Squats: 2x7 warm-up, 3x5 heavy (315 lbs, 315 lbs, 335 lbs) ________________________________________

E-Mosshttp://www.blogger.com/profile/00820770296236510822noreply@blogger.com0tag:blogger.com,1999:blog-2127398580152701789.post-74835671467859158152013-10-17T06:58:00.000-07:002013-10-17T06:58:01.374-07:00

Yesterday, I went a bit overboard with the lats. I'm really aiming to make my lat's a bit wider and develop between my shoulder blades. Had a good day for shoulders, too- only did one shoulder lift but I hit it pretty hard. Back to Lats Lat Pull-downs: 1x15 warm-up, 5x10 Way more reps than I usually do, but I'm also looking to increase how many pull-ups I can do.

E-Mosshttp://www.blogger.com/profile/00820770296236510822noreply@blogger.com0tag:blogger.com,1999:blog-2127398580152701789.post-16732770709482734012013-10-12T21:26:00.002-07:002013-10-12T21:26:47.197-07:00

Today was a bit of a random day. I missed a few days during the week, so today was my day to get a few missed gains Leg Day Sampler Heavy Squats: 2x5-7, warm up, 4x5 heavy ------------------------------------- Leg Press: 4x15 ------------------------------------- Hamstring Curls: 3x10-12 ------------------------------------- Dumbbell Biceps Curls: 3x10-12 --------

E-Mosshttp://www.blogger.com/profile/00820770296236510822noreply@blogger.com0tag:blogger.com,1999:blog-2127398580152701789.post-10838234957285592242013-10-09T19:22:00.001-07:002013-10-09T19:23:59.004-07:00

Dear World, I didn't post my last few workouts. I don't like posting stuff that doesn't make sense- yesterday's workout was thrown off 'cause I was sick and only did half of what I wanted; Monday was thrown off because I lifted alone and was too distracted. Either way, today Zak and I killed it. Back and Shoulders Light-weight Lat Pull-downs: 3x12 warm-up weight -------------------------------

E-Mosshttp://www.blogger.com/profile/00820770296236510822noreply@blogger.com1tag:blogger.com,1999:blog-2127398580152701789.post-27766899487524346682013-10-06T19:21:00.005-07:002013-10-06T19:21:51.879-07:00

So, my back's been developing slower than everything else- fewer gains visibly and with the numbers. Today, all I did was back with far more reps than I usually do. If you want to talk more, hit me up on facebook. www.facebook.com/evan.moss.77 Back in a Big Way Lat Pull-Down: 2x15 warm-up weight Wide-Grip Pull-ups: 3x10-12 Heavy Lat Pull-downs: 4x7 Bent-over DB Rows: 3x12

E-Mosshttp://www.blogger.com/profile/00820770296236510822noreply@blogger.com0tag:blogger.com,1999:blog-2127398580152701789.post-74365006173315150052013-10-03T16:42:00.000-07:002013-10-03T16:42:03.219-07:00

Yesterday was a bit of a crap shoot. Did shoulders and back, but my focus was bad and I ended up doing a bunch of random stuff in no reasonable order. Today, I got back on track and had a good day. Not very interested in my chest getting bigger, so I'm keeping the chest reps low and focusing more on strength Chest and Tri's Bench Press: 2x7 warm-up, 3-4x5 heavy (185, 225, 245, 295, 265, 245) *

E-Mosshttp://www.blogger.com/profile/00820770296236510822noreply@blogger.com0tag:blogger.com,1999:blog-2127398580152701789.post-59576493976633944602013-10-01T17:15:00.001-07:002013-10-01T17:15:46.182-07:00

Today was a trip. Last week, I told Zak (lifting partner) I could increase my max squat by 10 pounds per week. This is my first week actually tracking and proving myself right. Someone just mentioned that you have to sign into something to leave a comment. I don't know how right that is, but if you care to comment, send me an email or something…facebook request or something to let me know that I

E-Mosshttp://www.blogger.com/profile/00820770296236510822noreply@blogger.com0tag:blogger.com,1999:blog-2127398580152701789.post-46476649796098855472013-09-30T16:07:00.001-07:002013-09-30T16:07:04.224-07:00

Dear Strangers- don't be strangers. Say hello, share a result or idea or something. Conversation can turn into motivation. Dear Zak- I win again. Dear 4moms Jokesters- stop reading..Ha…unless we can actually discuss workout stuffs over lunch or something Chest and Triceps Inclined Bench Press: 2x7 warm-up weight, 3x5-7 heavy (185, 205, 225x7, 245x5, 225x7) Dips: 3x10-15 Triceps DB

E-Mosshttp://www.blogger.com/profile/00820770296236510822noreply@blogger.com0tag:blogger.com,1999:blog-2127398580152701789.post-91436053852750267212013-02-18T21:34:00.000-08:002013-02-18T21:34:50.617-08:00

Part of my quest to be the best person I can be… http://www.upworthy.com/you-ll-never-believe-what-these-adults-found-in-this-ball-pit-2?g=3

E-Mosshttp://www.blogger.com/profile/00820770296236510822noreply@blogger.com1tag:blogger.com,1999:blog-2127398580152701789.post-27465025292381724152013-02-16T09:56:00.001-08:002013-02-16T09:56:33.998-08:00

Hello all, Went to see Ricky Smiley last night with my girlfriend. Had to cut the gym a bit short. Should have worked shoulders but I only got to blast the legs really quick.  I've switched my workout plan- I'm mainly working to get quicker and stronger. Not looking to build bulk right now. So, you'll see a lot of shorter sets with heavier weights Some old heads from my racing team wanna

E-Mosshttp://www.blogger.com/profile/00820770296236510822noreply@blogger.com0tag:blogger.com,1999:blog-2127398580152701789.post-38630050686824366532013-02-13T16:40:00.000-08:002013-02-13T16:40:21.383-08:00

I haven't posted in a good while. My apologies to anyone that might be looking. Still learning to balance this semi-new class work load and the rest of my life! I hit the gym pretty hard the past two days. It's time for me to get in running shape- planning to shed a few pounds and get my speed back up. SHOUT OUTS- Devin C- I hope you'll continue to share your exercise journey with me. Megatron

E-Mosshttp://www.blogger.com/profile/00820770296236510822noreply@blogger.com0tag:blogger.com,1999:blog-2127398580152701789.post-7350203626301379442013-01-31T17:25:00.001-08:002013-01-31T17:25:20.816-08:00

So, I did such a crap job in the gym yesterday that I didn't even type my workout up. This Pittsburgh rain kills my drive. Had to go back and re-work my back and bi's today. Should have been a chest day, but my shoulder is still sore. Back, Bi's and Tri's Arnold Pull-overs: 3x15, 3x 7 ***The sets of 7 should be with heavier weight _______________________________________ Heavy Dumbbell

E-Mosshttp://www.blogger.com/profile/00820770296236510822noreply@blogger.com0tag:blogger.com,1999:blog-2127398580152701789.post-82056796917066477172013-01-29T17:32:00.004-08:002013-01-29T17:32:56.928-08:00

I barely walked out of the gym today…HA! I pushed past a few mental boundaries and made some serious gains today. Hopefully, someone else will do this workout and tell me how it went for them! Legs and Shoulders Squats: 2x7 (warm-up), 3x5 Heavy (me: 135, 185, 275, 275, 295 lbs) _________________________________________ Barbell Shoulder Press: 1x12, 2xAMAP (95x12, 115x16, 135x10

E-Mosshttp://www.blogger.com/profile/00820770296236510822noreply@blogger.com0tag:blogger.com,1999:blog-2127398580152701789.post-41083264823079987752013-01-22T16:25:00.002-08:002013-01-22T16:25:51.878-08:00

Man, it's so cold outside it hurts! Almost too cold to walk to the gym- almost. Hopefully someone will send me some before pictures for my slide show! Put your before picture up so you have to make an after version showing your success! Somebody will hear me out, I hope… Legs and Shoulders Heavy Squats: 2x7 (Warm-up), 3x5 heavy ________________________________________ Smith

E-Mosshttp://www.blogger.com/profile/00820770296236510822noreply@blogger.com0tag:blogger.com,1999:blog-2127398580152701789.post-20761352613684716992013-01-21T17:39:00.003-08:002013-01-21T17:41:14.419-08:00

Hello All, I focused on just chest today. After having to take 2 months off, it's hard to get my pec endurance and strength back up. Scratch that- it's hard work, but it's just a matter of determination. Shoulder's not 100% yet, but it's getting there. My numbers (the ones in the small font) are way low compared to before... Someone share their success, please! Ask your questions! give me your

E-Mosshttp://www.blogger.com/profile/00820770296236510822noreply@blogger.com0tag:blogger.com,1999:blog-2127398580152701789.post-3619596750826387472013-01-19T07:54:00.001-08:002013-01-19T07:54:41.472-08:00

Another good day..was in a bit of a rush. Legs and Shoulders Heavy Squats: 2x10 (Warm-up), 4x5 Heavy ______________________________________________ DB Seated Shoulder Press: 3x12 ______________________________________________ Calf Raises: 3x15 Slow ______________________________________________ Quadriceps Curls: 2x14 **Two legs up, one leg down, alternating legs.

E-Mosshttp://www.blogger.com/profile/00820770296236510822noreply@blogger.com0tag:blogger.com,1999:blog-2127398580152701789.post-38299056614326841422013-01-15T20:05:00.000-08:002013-01-15T20:05:21.908-08:00

Another hard hard day. It was a struggle to make it out of the gym, I was so tired! Leg Day Squats: 1x12 (Warm-up), 1x12, 1x15, 1x20 _______________________________________________ Barbell Shoulder Press: 3x12-15 _______________________________________________ Smith Machine Calf-raises: 3x20 _______________________________________________ Side Deltoid Raises: 4x12

E-Mosshttp://www.blogger.com/profile/00820770296236510822noreply@blogger.com0tag:blogger.com,1999:blog-2127398580152701789.post-27674277967671872352013-01-14T22:52:00.000-08:002013-01-14T22:52:19.159-08:00

So, today was my first day in almost 2 months working chest again! I think my shoulder is finally healing, but it's still iffy. Either way, it felt good to feel big again. It was almost upsetting how many New Years people decided to be in the gym today. Please, somebody prove me wrong and actually commit to getting the body you desire! Chest and Tri's Dumbbell Bench Press: 4x15-20 **

E-Mosshttp://www.blogger.com/profile/00820770296236510822noreply@blogger.com0