Body By Bess

"After 36 years, I feel I might be transforming into a man". Quote from a new client who gets to now eat 3,000 calories/day.

As the new year approaches, I'm re-defining myself as a trainer. The days of me training clients for just the hell of it is over. I want to completely transform anyone I train. I'll be rolling out several new transformation programs including show prep and alpha training. I have a clear Vision for 2015:

Transformation:A marked change, as in appearance or character, usually for the better.

We are all a little broken. As we age, life tends to always get the best of us. Stress from your job, relationships, and the daily grind can be overwhelming. Each day a little piece of us dies. but the question is what are you going to do about it? Dollar menus at fast food establishments, billboards on the interstate, those fun alcohol commercials, and the American Society tell us food and drinks are the answer. For the most part, food and drinks can get us through the day. They can make us happy for multiple hours; but then you wake up 5 months later with a large waistline, you are depressed, your spouse is halfway out the door because you don’t like yourself anymore. 99.9% of Americans find themselves in this exact spot this morning when they crawl out of bed. Defeated from a culture that says it is alright to be fat. Out of that 99.9%, .1% want to change. They want to become a better version of themselves. That’s where I come in; I’m the trainer who is going to change your life.

I found myself in that exact situation November 30th, 2013. I hated myself. Pizza, Cereal, and food controlled my life. I trained my clients but I didn’t lead them. I made a promise to myself I would change. Twelve months later I’m a top 3 nationally ranked NPC Male Physique Athlete. I transformed not only my body, but also my mind. This is what I want to do for you. I want you to not only look completely different; I want you to walk different, talk different, be a better spouse and lover, be a better parent, a better business person, a better version of you.

Honestly, most Americans aren’t cut out for the lifestyle I want to lead them to. Most people are weak, they don’t want it bad enough. If you are on of those people who want it more than anything in life, I’m the trainer/coach for you. I’ll walk through hell and back with you until we achieve the transformation you not only want, but your entire being NEEDS.

Get those Macros in and Smash those Lats today people

3 Warm Up Sets
Neutral Grip Pull-ups

Deadlifts
4 sets 15,15,10,6

Wide Grip Pull Downs
3 sets (Last set Drop)
10,10, Drop Set

Seated Rows
3 Rounds of Drop Sets
Aim for 10-12 reps per drop

Back Extensions
3 sets 20reps

Assisted Pull-ups
50 reps

Sunday Funday for some Boulder Shoulders!

2 Warm-Up Sets DB Shoulder Press with 2 sec negatives

Lateral Raises (Drop Sets)
4 Rounds; 3 drops per round; aim for 10-12 reps and drop weight.

Rope Upright Rows
3 sets 15-20 reps

Arnold Presses
3 sets 8-12 reps

Shoulder Press Machine
7 sets 8-12 reps
30 sec rest between sets

Proud of this Girl! Ashley Lynn brings it every workout and we are seeing changes in her body composition every week! Her Macro Fuel consists of Jimmy Johns, Chipotle, and I've even got her to enjoy a PopTart from time to time :)

Legs Blast:
2 Warm Up Sets Barbell Squats

Barbell Squats with 2 second pause at bottom
4 sets 10-15 reps

Superset
Barbell Stiff Legged Deadlifts with 2 second pause at bottom
3 sets 10-12 reps
with
Single Leg Romanian Deadlifts (Bodyweight works just fine here)
3 sets 15 reps per leg

Superset
Walking DB Reverse Lunges
3 sets 10-12 reps per leg
with
Jump Lunges
3 sets 15-20 reps per leg

Smith Machine Reverse Lunges with 2-3 second hold each rep
4 sets 12 reps per leg

Good Luck Driving Home!

My Macro Snack of the Day: Peanut Butter Pizza!
Flatout Wrap, Chocolate PB Powder, Chocolate Cheerios, and Strawberries.

Calories: 334
Macros: 20P,50C,6F

These Alpha Men threw around some iron on Saturday and I treated them with Post Workout Poptarts.
Chris Haro Doyle Scott Jose Gallego

I get asked daily about Flexible Dieting. Can a person achieve the body of their dreams with limited restrictions? The answer is YES. For my last show I got to 4.5% BF and I ate my Protein Pizza and PopTart every day of the prep!

My clients are seeing results weekly while eating their favorite foods in MODERATION! If anyone has any questions regarding Flexible Dieting ask away!!

For the rest of this week I'll be posting my Alpha Workout of the Day. I have 7 weeks to really lean out for my next show, so I've pushed the intensity and really limit the rest between sets. Try it out and Post some Pump Pictures!

Arms Blast:
3 Warm-Up Set of Alternating Biceps Curls

Alternating Biceps Curls
4 sets 8-12 per arm with 45 sec rest between sets

DB Overhead Tricep Extension
4 sets 8-12 reps with 45 sec rest between sets

Rope Hammer Curls
3 sets 8-12 reps with 45 sec rest between sets

V Bar Tricep Pressdown
3 sets 8-12 reps with 45 sec rest between sets

EZ Bar Curls
7 sets 8-12 reps with 30 sec rest between sets

DB Kickbacks
7 sets 8-12 reps with 30 sec rest between sets

I could barely drive my car to my next session!! Happy Pumps!