After a long time of using the same workout split, it is good to change up the split. I decided to collaborate with one of my friends that have been working out for longer than I have and asked him what's his workout split so I can change my current split up.

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In this video, I am doing a working set of 135 bench press which is what I am comfortable with doing at 4 sets of 10 reps. The bench press is an exercise that can be used to tone the muscles of the upper body, including the pectorals (chest), triceps (arms), and anterior deltoids (shoulders).

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As of recently, I have started regularly taking another supplement called Beta-Alanine. Beta-alanine is a non-essential amino acid that is produced naturally in the body. Beta-alanine aids in the production of carnosine. Carnosine is a compound that plays a role in muscle endurance in high-intensity exercise. Therefore it will be very beneficial for my workouts.

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Creatine monohydrate is a supplement that is thought to improve strength, increase lean muscle mass, and help the muscles recover more quickly during exercise. This muscular boost may help athletes achieve bursts of speed and energy, especially during short bouts of high-intensity activities such as weight lifting or sprinting. Creatine is also the most researched supplement and is safe to consume and is also a natural supplement.

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In the video, I explained that I'm sick and came down with a 102-degree fever last night therefore I haven't been to the gym and today got covid tested which I'm quarantined until my results come in 2 days and if positive I'll be doing a full quarantine but if negative then I won't quarantine any longer. In the meantime I have been watching videos to learn more and today I watched videos about pec tears because recently a video of a bodybuilder came out of him tearing his pec so I am learning how to be careful and not sustain that type of injury.

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Posting consisting my workout plan for each day I am at the gym that includes which muscles I hit those days, the workout I do, and the number of sets/reps.

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In this video, I am doing tricep rope pushdowns and I did 10 reps of 80 pounds. The tricep rope pushdown is a really good exercise to hit the medial and lateral heads of the tricep which can be seen in the picture on my image.

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The Barbell Row, or Barbell Bent-Over Row, is a strength exercise that works the back muscles. It's a challenging lift to perform, but it's one of the most effective exercises for building back strength and size if done correctly. In this video, I am doing 10 reps of 135 lbs.

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For dinner, I had a healthy baked lemon chicken. In my picture, I served my portion size of it with chicken breast, potatoes, asparagus, and peppers. I also squeezed the lemon over the dish beforehand therefore it's not in the picture.

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Here I am performing a lat pulldown, lat being short for latissimus dorsi which is the biggest muscle in the upper body, that can also be seen in the picture. The lat pulldown is one of the best exercises to target this muscle and it performs the function of downward rotation and depression of the scapulae combined with adduction and extension of the shoulder joint.

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This was my cheat meal for the week, which was air-fried chicken tenders with ketchup. The air fryer does help out a little bit in making it more healthy because it gets rid of a lot of the grease from the tenders but using ketchup as my dipping sauce makes it less healthy therefore I used this as my cheat meal.

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My last meal of the day consisting of chicken breast, ricer, and broccoli for vegetable. I hit all my macros for the day and remained consistent in the diet while tomorrow I'll have my cheat meal because I will be going away to NYC for the day.

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In this video it was me talking about how I went to the indoor soccer turf with my cousin and some friends and played a game. We played for about 90 minutes just like a full-length soccer game but with no breaks in between so we got a very good cardio session in. Cardio isn't necessary but can help when cutting down weight because it burns calories and to lose weight you need to be in a caloric deficit.

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While I've been sick with a cold over this period of time and not been going to the gym it's important that I still use my time wisely and learn about fitness during the time that I would spend working out at the gym.

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Today was my grandparents birthday so on special occasions like this it's okay to cheat a little bit, life is all about balance and fitness is meant to enhance your life not take over it. I also like to keep an 80/20 rule of healthy food/unhealthy food to keep a good balance of the two. So on this occasion a piece of birthday cake for my grandparents birthday was fine.

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One of my lunch meals this time containing beef used for philly steak subways which I like to use as my source of beef because they are easy to make and taste really good. When cooking them I also make sure to drip out all the fat from the pan before serving it.

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Here I am on the leg press machine pushing 315 pounds. The leg press is a really good machine to stimulate your leg muscles and uses almost every single muscle in the legs depending on which variation of pushing you are doing.

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My breakfast meal containing: 5 egg whites, 1 whole egg, 1.2 oz of oatmeal, and 1 cup of fruit.

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In this video I am doing bicep curls with an EZ bar. An EZ bar has the curves as you can see in the video to target a specific part of my bicep. I also went from doing 10 repetitions of the 50 pound weight to 15 repititions of the 20 pound weight to get lots of blood flow in the muscles and cause muscle confusion by tiring them out.

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Picture of one of my meals containing 4 oz of chicken breast, 3/4 cup of brown rice, and 1 cup of veggies which was a carrot snd spring mix.

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Using the help of my cousin Aaron and my cousin Arber from my ready, set, pitch assignment we have created a meal plan that will help me cut down in weight. We are also trying to do this while mostly reducing fat and keeping as much muscle as possible, possibly even gaining muscle since I'm still a beginner and haven't gained as much muscle as my body possibly can.

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Deadlifting 295 pounds, currently my personal record. Going to try and get it 50 pounds higher in a month or two.

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Performing a 315 pound deadlift, my new personal record, I went up 20 pounds from my last one 2 weeks ago. I also made it a VoiceOver explaining how I go about the lift and what I am doing while it's being performed in the video. The deadlift is one of the most compound lifts out there, it uses every single muscle in your back as well as most of the muscles in your legs and even some in the arms for gripping the bar.

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In this video I am doing cable chest fly's which help with building your chest while sparing your joints. They also help a lot with hypertrophy of the chest and they perform a main function of the chest muscles which is to adduct your arm across your body.

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My body measurement of chest, arms, waist, hips, and hips.

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As seen in the picture it is a list of different body fat percentages and how they look. I learned today about the different body fat percentages and I believe I am around 15% which I will try to get to around 8-10%

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In this post it's a video of me doing a working set squatting 155 lbs.

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My lunch meal from earlier today which was some chopped up chicken breast and elbow pasta.
Macros:
Calories: 370
Protein: 42g
Carbs: 40g
Fats: 4g