Legs Day

Legs day sucks. There, now you've seen me say that upfront. Now let me tell you what doesn't suck -- AWESOME LEGS.

How do you build your legs? Squats. Squats with good form so you don't ruin your back or legs. If you can't do perfect form on squats, rack it up and lighten up. 12 reps of 135 is way better than 6 shitty reps at 225.

Do you want to make your legs wobble in less than a 45 minute workout? Do this:

Squats: 7 sets. Start SUPER light. I mean like 100 pounds and do 12 reps. Work your way up to your 8 rep max each set. By your 6th set you should be on your heaviest. Take a rest before your 7th set. On your 7th set, do as many as your body will let you, and then do one more.  I want you to be 30 seconds from needing to pass out.

Leg Extensions: 7 sets of 15 - 30 second rest between sets.

THAT. IS. IT.

As you get more advanced you will need to do more exercises, but if you push it super hard then you shouldn't really need much more than that. It is a Dorian Yates style workout (google him).

Nutrition Part 1 of who knows.

I've said it more times than I can count now... it's not how you work out, it is how you eat. I go to the gym every day and I see the same people there, and a lot of them look phenomenal. It got me thinking. What sets one person apart from the other is how much pain can they handle. I'm actually not talking about physical pain. I'm talking about social and mental pain.

Picture this: you are at work and all of your friends decide to go eat at an Italian restaurant. You get there, and everyone is ordering pasta, and breadsticks, and drinks. What do you do in that moment? Do you just go with the flow and eat some normal Italian meal? Or do you order a salad with the dressing on the side, and get the guaranteed wrath of your friends. You have to explain to them how you eat, and why you eat, and it is painful. Then you go home and eat your cold, dry chicken and rice.

That's what makes the difference. That is the difference between the person that looks in shape but isn't at that next level, and those next-level people that are shredded.

The pain of eating right is all social and mental. Once you overcome that, then things get a lot easier. I promise you that.

I'm Back

I am back. It's been a while since I've really trained hard but here I am. Since the show my wife and I had our second baby so obviously I had more pressing things in my life than training hard and eating perfect.

I'm going to do a show in September, and I will use this blog as a medium to show what my prep looks like.

Phase 1: Clean bulk for 12 weeks.

What is a clean bulk? Simple. Eat a ton of food, but make sure it's clean. I'm still taking in 40% carbs, 40% protein, and 20% fats. But instead of being at 2100 calories per day I am pushing it to right around 2500 calories per day. Remember this is different for everyone but it is working for me.

My goal: I want to gain about 12 pounds before I start cutting down again. I assume that will be about 10 pounds of lean muscle and 2 pounds of fat.

I track my progress on MyFitnessPal app. Feel free to follow me on there. My screen name is seanfrazer7.