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My Fitness Datasheet/Routine (Personal Trainer)
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simonafc Offline
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My Fitness Datasheet/Routine (Personal Trainer)
What's up guys, this is simonafc here.

This is going to be a long ass thread detailing everything.
If it's too long, then just skip down.

im going to be putting out a fitness datasheet and routine i go through
Which samples out exactly what i eat, supplements i take, routines i workout in
and the types of proteins i take.

First thing's first guys

Here is a quick tip about who i am and where i use to be.

I use to weigh approximately 213Lbs, when i was a mere 18 years old, (obese much) i had a gf, didnt really give a fuck, just ate out all the time and didnt work out, Long story short, we broke up, and i turned my life over.

Fast forward 5-6 years here i am today (As we speak), 155lbs 7-8% Body fat,
I fluctuate up and down, Since im clean bulking (Adding fat during my low carb diets)

I've studied personal training, trained 4 guys and 3 girls and many randoms in between.
All the guys and girl's i have personally trained has achieved less than 10% body fat during the course of my training.

Here's a picture with todays date for reference.

[Image: 8qykNmB.jpg]

Supplement

Here's the deal, i dont believe in all the bullshit.

I only take Multivitamins and Fish Oil

Fish Oil
http://www.bodybuilding.com/store/opt/fish.html

Multivitamins
http://www.bodybuilding.com/store/opt/men.html

I take standard protein
http://www.bodybuilding.com/store/opt/whey.html

and phase 8 or casein protein at night (if i feel hungry)
http://www.bodybuilding.com/store/muscle...hase8.html

No fillers no bullshit.

heres the trick.

Pre workout (To each its own)
This is loaded with DMAA (banned substances, Increase intensity)
https://www.google.com/search?q=pre+work..._uG_2E0%3D

My Diet

I have a girl who cooks for me.
here's her instagram contact her if you want, if not, you can make your own food.
https://instagram.com/chefanniesmealpreps/

Diet Wise: I try to maintain 50 grams of carbs, and 30 grams of protein. The reason i can maintain my body is because i know what to look for when i go eat.

it's kind of complicated, but you're better off measuring 1 cup of rice and 5 ounces of chicken/beef, or just ordering meal preps pre made, which is a better idea.

you can eat like shit, and workout twice a day to offset your calorie intake.
Workout intense during day, and come back at night for 1 hr cardio.

Workout Routine

Sorry guys, i go to the gym every fucking day. and no, i dont hit my abs everyday, once a week.

My Routine is called a 3 day cycle Routine. I mentally perscribe my next workout based on what i feel like working that day, it keeps my body out of regulation. so i never get use to it.

I also Jump rope 15 min before and 15 min after, as cardio (but i enjoy it)

But here is a sample routine.

Monday- Chest/triceps
Tuesday- back/biceps
Wed- Legs
Thurs- Shoulders/abs/deadlift
Friday- Chest and triceps (Repeat)
Saturday- Back/biceps (repeat)
Sunday- Legs
Monday: Shoulders (Notice monday is different?)

With the routines being set, You're asking what kind of workouts do i do?

you guys would just have to fly down here and work out with me and ill show you. i cant even begin to tell you the variations that gets involved with working out and the form thats needed.

You can ask Giovonny himself, he will vouch that while we were working out, the comparisons in workouts between us two were different.

Added Note: Another reason why ive achieved 7-8% body fat again is because lately ive been going to the gym twice a day to game girls at the gym and run into some girls.

Going to the gym is a lifestyle, if you make it a part of yourself, you will do the research, watch the videos on youtube and learn about it. just like game itself.

Hope this helps

Good luck

-simonafc
07-20-2015 11:19 AM
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simonafc Offline
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RE: My Fitness Datasheet/Routine (Personal Trainer)
Just Logging this for my Journal Entry

I wrote that post at 11:19, 40 mins later, i had to meet my date at 12:00pm at starbucks

When we met up, i immediately hugged her, She felt a little bit weary of me. i bought a drink, she got water.

- we sat down outside,

-started talking about life, graphics design, conversation was everywhere to be honest.

-we went inside because it was getting humid.
sat inside next to each other. and started talking about nothing, Than we started discussing hookah, and she liked it, so i decided to bounce her to a hookah joint down the street.
She agreed. (Now we're getting somewhere)

----Driving to the sinbad hookah joint down the street. ------

We sat down together, i started getting Comfortable IOI, we started talking in depth about a variety of subjects included weed.
Whatever, conversation still isnt going nowhere, but i started pinging her by brushing my hands on her legs.

(Key points to focus on during hookah interaction)
Her body was facing me, while i was facing forward,
I had my elbows on her legs and she allowed it.
we shared hookah
i casually brought up watching a show/movie at my house she agreed (immediate DTF)


------I stayed a bit longer just to make sure she was casual and ok, and i took her to my house.

went upstairs put show on, (she put curtains on my window to make it darker.......)

we laid down, put show on, and watched it.

(heres where alot of guys get stuck)
lots of kino, but we were not getting anywhere.

Once the first show ended, she started talking about uncomfortable and comfortable.
--I told her she would be comfortable if i did this, and i kissed her.

Than i got the notch.

took her out to eat and dropped her off.

Date ended at 6:18 i went home to went to the gym to go work out.
(This post was last modified: 07-20-2015 09:42 PM by simonafc.)
07-20-2015 09:41 PM
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~wrIghter~ Offline
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RE: My Fitness Datasheet/Routine (Personal Trainer)
Solid sheet Simon. Bookmarked for future reference. Congrats on getting the bang as well!
07-20-2015 10:45 PM
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Brodiaga Offline
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RE: My Fitness Datasheet/Routine (Personal Trainer)
Great datasheet, Simon. How do you combine your workout routine with other commitments (work/study/etc?). I'd like to exercise more, but I feel too exhausted after work.
07-20-2015 10:50 PM
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RE: My Fitness Datasheet/Routine (Personal Trainer)
Good to see you posting more, Simon.

Although I disagree with some of your workout tenants, there's a great takeaway here: find something that works for you. Fuck what the internet, forums, magazines, haters, etc. say. Go work out, do something for a month, and see how it affected your body. Tweak it, repeat.

(07-20-2015 10:50 PM)Brodiaga Wrote:  Great datasheet, Simon. How do you combine your workout routine with other commitments (work/study/etc?). I'd like to exercise more, but I feel too exhausted after work.

As a former fat kid I have a few thoughts on this.

Here's a great quote from Scott Adams about this that I think about:

Quote:Going to the gym 3-4 times a week is a goal. And it can be a hard one to accomplish for people who don’t enjoy exercise. Exercising 3-4 times a week can feel like punishment - especially if you overdo it because you’re impatient to get results. When you associate discomfort with exercise you inadvertently train yourself to stop doing it. Eventually you will find yourself “too busy” to keep up your 3-4 days of exercise. The real reason will be because it just hurts and you don’t want to do it anymore. And if you do manage to stay with your goal, you use up your limited supply of willpower.

Compare the goal of exercising 3-4 times a week with a system of being active every day at a level that feels good, while continuously learning about the best methods of exercise. Before long your body will be trained, like Pavlov’s dogs, to crave the psychological lift you get from being active every day. It will soon become easier to exercise than to skip it - no willpower required. And your natural inclination for challenge and variety will gently nudge you toward higher levels of daily activity while at the same time you are learning in your spare time how to exercise in the most effective way. That’s a system.

I can't find where he writes about it, but I think his main system for exercising was putting on his running shoes. Once he was in his running shoes, and all ready to exercise, it was a natural extension of the preparation to go for a run.

Even as an avid exerciser myself, sometimes I need a system. The past month I have decided to go to the gym directly from work instead of going home from the office first. This saves me 30 minutes of travel time roundtrip and 15-60 minutes of BS'ing around at the house time. But...I'm very tired after leaving the office.

What system do I have? I pack my gym bag the night before and put it in my car when I'm going to work. I also have some preworkout at the office, so I take it, and I HAVE to go to the gym (this is half the reason preworkout is so popular. Once you are all amped up on stimulatnts and caffeine, you have to go the gym. Or else).

Create a system. Start with going for a walk every morning. Listen to your body, and make small progress every day. Browse the weightlifting section more, and let us know how your progress is going. Rome wasn't built in one day.

1 Year NoFap Veteran --- No Days Off in Trump's America
07-20-2015 11:17 PM
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WanderingSoul Offline
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Post: #6
RE: My Fitness Datasheet/Routine (Personal Trainer)
(07-20-2015 10:50 PM)Brodiaga Wrote:  Great datasheet, Simon. How do you combine your workout routine with other commitments (work/study/etc?). I'd like to exercise more, but I feel too exhausted after work.

Your best bet is probably to workout before work, or quick workouts during lunch. That way you're still fresh when you workout.

If you do a push/pull/squat split you can bang out a pretty good workout in an hour.

Tonight I had 50 minutes because I got to the gym late and did a 5 minute warmup on the bike and then:
4 work sets of weighted pullups with ~3 minutes rest between sets
3 sets t bar rows
3 sets lat pulldown
3 sets seated cable rows
Superset:
2 sets rear delt
2 sets bicep curls.

I would have done 3 sets each of delts and biceps, maybe even 6 sets of biceps, but the gym was closing.

A big time saver with doing all pull or push in one workout is you only need to warmup on your main lift, then you can jump right into work sets on your other pull movements.
07-20-2015 11:18 PM
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simonafc Offline
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RE: My Fitness Datasheet/Routine (Personal Trainer)
DISCLAIMER!!!!!!I NEVER LIKED WORKING OUT BEFORE BECAUSE I DIDNT KNOW WHAT I WAS DOING.
After studying the gym and working out at the gym for a year, and realizing i can pull girls because the gym body improved my confidence and started noticing girls notice me, it became my obsession.


@Red Thnx buddy, gotta thank ~Wrighter~ for getting me to write this datasheet out.

As a Fore quote,

A muscle is a muscle, exhaust it, with different types of workout, theres no need to adhere to a set.
i can sit and bench press 10 sets if i feel like it.
Or
Squat 10 sets.

Doesn't matter how many sets you do. as long as you're focused on tearing and exhausting that muscle.

(07-20-2015 10:50 PM)Brodiaga Wrote:  Great datasheet, Simon. How do you combine your workout routine with other commitments (work/study/etc?). I'd like to exercise more, but I feel too exhausted after work.

First thing, My workout everyday is set between 4pm-6pm.
I have from 4pm-6pm to arrive at the gym take my pre workout with DMAA and workout. The reason i set it for that time is because the preworkout will keep me awake if taken after 6PM. and i work out for 2 hours

I start my day at 8am-9pm (as should any successful entrepreneur)

I run a business here in houston Texas, and my main priority is to make sure my business is running with employee's and customer satisfaction.

I work at home majority of the time and work on the weekends.

from 9am-3pm, i Run errands, make spread sheets, prepare statistics and analyze my business. Shits pretty tough but im only 24 years old with a house, and house payment.

so i gotta take it seriously, i dont have time to wake up and waste time, it's all mental.

I game in between and set up my dates accordingly, im by no means perfect, this is just what i do, i can definitely still use room for improvements.
(This post was last modified: 07-20-2015 11:33 PM by simonafc.)
07-20-2015 11:25 PM
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