02-24-2014

Get Swole Program Update

In January, I shared my current training routine with all of you. For those of who who don’t know, my brother and I have been doing the “Get Swole” routine from BodyBuilding.com

Accidentally wore the same shirt to the gym.

Our goal when we started it was to gain strength (and he wanted to gain size). I liked the layout of the plan, and knew it’d be challenging. Yes, I’m a personal trainer and can make my own plans, but sometimes it’s fun to try someone else’s routine out and see what you like/don’t like.

The program is 4 phases, and we are about to start week 2 of Phase 4 today! It’s a 16 week program and I can’t believe we are almost done. It’s like basically marathon training length ;)

I have really improved my strength in a lot of areas, and I think once we finish Phase 4, we want to re-start the whole program again. I looked through others on the site, but this was my favorite. I will write a full review once we finish the program.

In the mean time, here are my numbers in terms of improvement. I know some of you can do way more, but I’m getting stronger!

  • Bench Press: Started – 45 lbs (just the bar), Current – 60 lbs
  • Back squat: Started – 30 lbs, Current – 80 lbs (!)
  • Dumbbell Incline Press: Started – 15 lbs, Current – 20 lbs
  • Dumbbell Row: Started – 15 lbs, Current – 27.5 lbs
  • Leg Press: Started – 80 lbs, Current – 140 lbs
  • Leg Curl: Started – 30 lbs, Current – 60 lbs
  • *Still working on unassisted pull-ups but getting there!

What I love about the program is that you use a lot of basic exercises that are usually deemed as the “main lifts” such as bench press, squats, rows, pull-ups, etc. Each phase, you change how many reps and sets you do – so you won’t plateau.

Like I said, I’ll go into more detail once I write my full review on the program. Today is Chest/Back day, so we are ready to crush it in the gym! :)

Have you ever tried a program/routine from BodyBuilding.com?

Do you like having set training routine, or you just figure it out daily?

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11-15-2013

Get Pumped At The Gym

TGIF! I can’t believe the response I got to my running post yesterday…thanks everyone! :)

Are you heading to the gym today to kick off the weekend the right way? If you’re looking to try something new, here’s a workout I created that hits all major muscle groups and adds a cardio component. If you weren’t planning on going to the gym, I think you should go ;)

getpumpedInstructions:

Do 10 sets of each exercises, and repeat 3-5x through depending on how much time you have/how challenging of a workout you want.

For pull-ups, use an assisted pull-up machine or band if necessary.

For the benchpress, use dumbbells if needed (if barbell is too heavy or not available at your gym).

For the kettlebell squat, hold the kettlebell up against your chest, elbows tucked in.

Use dumbbells for the “squat,curl,press.”

If you don’t need to do cardio today, or plan on doing it after, you can omit the burpees from the workout.

Let me know if you decide to try it! I’d love to hear your thoughts.

Do you prefer to workout at the gym or at home?

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