Fitness Goals For 2012

by Dwayne Kilbourne on January 2, 2012

Another year has come and gone, and now it is time to ramp up for 2012. While I found great gains and progress in my fitness routine in 2011, I still have a lot more that I want to accomplish. So, here are some of the goals I have set forth for myself!

Weight Training

Standing Alternating Bicep Dumbbell curls – lately, I have been getting 40 or 45lbs (per arm) for 6 or so reps, but I would like to at least get 55lbs for 8 solid reps.

Standing Alternating Hammer Dumbbell curls – ironically, my inside hammer curls are stronger than my regular dumbbell bicep curls; I am able to easily get 50 or even 55lbs for 6 reps, so I am looking to move that mark up to at least 65lbs for the same number of reps.

Bench Press – in 2011, my bench press started to show some added progress, and I expect that trend to continue. I maxed out at 315lbs for one solid rep, so I want to take that 1-2 rep maximum up a notch to 350lbs. This will be a tough task, but I am always up for the challenge. Also, I want to be able to rep out 225lbs for 10 super strong and slow reps and 275lbs for at least 6 solid reps.

Flat Bench Dumbbell Press – I saw some significant improvements and gains on this exercise in 2011. I am now up to 110lbs to 115lbs for 6 to 8 reps; hence, my goal for 2012 is to move that number up to 125lbs for at least 6 reps and make my warmup set of 10 reps grow to 100lbs (currently, I normally use the 85lbs or 90lbs dumbbells).

Angled Linear Leg Press Machine – you all know by now that I love my leg press machine! In 2011, I pushed my body to the max, and I even tried overloading the leg press machine’s sled (totally 1,723lbs) and struggled to push out 4 reps. Towards the end of 2011, I took about one month off the leg press machine and started integrating more squats. Overall, I am pleased with this, but I also found myself slowly progressing back up to 1,400lbs+ 6 rep sets. More importantly, I found myself a little weaker on my 20 rep dropsets (at 823lbs), so 2012 has to include more growth and progress as I look to get back up in the 1700lbs+ ballpark (but with better form and depth). Since leg routines are some of my favorite workouts, I want to set personal bests whenever and wherever possible! So, keep on me about this one!

Squats – as I mentioned above, I finally started reintegrating this powerful exercise back into my routine. While I had some level of success, my comfort level with this exercise is not exactly where it should be. I look to lock down my form even more and push my max to a new level. Ideally, I will be squatting at least 315lbs for 8 or so reps! It all takes time, but I am confident that I can knock this one out of the park!

2012 Fitness Resolutions CrossroadsCardio

Running – since I found out early in 2011 that the US 10K Classic was cancelled for the year, I found myself without the added motivation to hit the treadmill like I normally would have. I was out of town when the Peachtree Race came around, so that added to the lackluster amount of running I did in 2011. But, I look to probably be in town on the Fourth of July, so I will look into running the 10k. Furthermore, I need to add a few more races into the mix and challenge myself a bit more, so 2012 will include more cardio success. Plus, I am sure that my body will be pleased to have such a challenge!

Cycling – I love spin class, but I slacked a little bit during this past summer. Ideally, I still want to complete at least one spin class per week (on average). At the end of 2011, I got back into the mix and attended some one hour long spin classes. I plan to make this routine permanent and might even invest in some spin shoes just to be sure!

Wrap Up

Well, that is the bulk of my initial 2012 fitness goals. I will continue to look to eat cleaner (better) and work to lose a few percentages of fat while concurrently growing lean muscle mass. I currently weigh between 179lbs and 181lbs, I go to the gym six to seven times per week, and I feel great. If I gain more weight, it better primarily be muscle! Here’s to a ripped 2012. I wish you all great success in your fitness goals and would love to hear your top goals!

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Succeed By Getting in a Routine

by Dwayne Kilbourne on November 15, 2011

When it comes to fitness [and anything else worthwhile for that matter], we have a lot of goals that we would like to achieve, but the journey seems exhaustive. With health and fitness being a lifelong endeavor, we tend to find ourselves struggling to take the first, life-changing step. At times, we feel lost, uncertain, or just plan lonely. This is where you have to get yourself into a routine. Creating a routine that works for you is not a technique unfamiliar to us; we do it in the morning when we want to get ready for work, and we get in a routine at work to get the job done. Hence, we need to follow those examples and build a routine for your healthy living and workout.

Believe, Achieve, Succeed

Once you are in a routine, reaching your milestones and overall goals will become much easier, and seeing your progress and results along the way will only increase your motivation to get the job done! I have a pre-workout routine that I do each day (shown below) and a routine that I follow at the gym (each day)! Step by step, we can accomplish our fitness goals!

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Cellucor NO3 Chrome Initial Review

by Dwayne Kilbourne on October 30, 2011

Have you tried any of Cellucor’s pre-workout supplements? Cellucor currently has four different pre-workout options available: C4 Extreme, M5 Extreme 2-in-1, N-Zero Extreme, and NO3 Chrome. The first three are stimulant-based pre-workout supplements (the first two also include creatine in the formula) with the last one being both stimulant-free and creatine-free. NO3 Chrome is a “Nitric Oxide Pump Amplifier” supplement that comes in pill (capsule) form. Mainly, NO3 Chrome comes in either a 90-capsule or 180-capsule bottle – although, I have seen a 21-capsule bottle offered on some website.

Cellucor NO3 Chrome plus Supplement Facts

The recommended dosage is based on your weight and/or if you are stacking it with other Cellucor supplements; here is what Cellucor recommends you take 60 to 90 minutes before workout:

Condition

Dosage
Stacking with other Cellucor pre-workout 3
Body weight is less than or equal to 160lbs 3
Body weight between 161lbs and 180lbs 4
Body weight between 181lbs and 200lbs 5
Body weight 201lbs or greater 6


Initial Thoughts – Summary

After reviewing NO3 Chrome, I have mixed feelings about this supplement. Overall, I found no negative side effects when using it, but the supplement retails for about $50 for the 90-capsule bottle and $100 for the 180-capsule bottle, so this falls outside of many people’s price range. If I was to rate this product on a scale of 1 to 10 (with 10 being super great and 1 being really terrible), I’d give this a solid 7.5 or maybe 8 on a good day.

When Should I Buy NO3 Chrome?

  1. You are a bodybuilding who is currently using C4 Extreme, M5 Extreme 2-in-1, or N-Zero Extreme and want an added boast (amplifying your current pump).
  2. You have been taking stimulant-based pre-workout supplements for a little while, and you are looking to take a break (from stimulants) in order to reset your body and avoid the plateau.
  3. You are somebody who is really sensitive to stimulants but is still looking for (and needing/needing) a pre-workout supplement in order to optimize your workout results!

When Should I Buy a Different Cellucor Pre-workout Supplement?

  1. You are looking for a stimulant-based pre-workout supplement.
  2. You are on a small budget and are pondering whether to buy one pre-workout supplement that costs a little bit more or to buy something like C4 Extreme and some post-workout protein!
  3. You are looking for something that will give you the same kick and feeling as a Jack3d, 1MR, or C4 Extreme.

Wrap Up!

Overall, I do like this product, but I would recommend it mainly when you are looking to cycle off stimulants (and stimulant-based pre-workout supplements) and when you want to amplify a Cellucor pre-workout supplement like M5 Extreme 2-in-1! I’d love to hear what you think about NO3 Chrome. Are you getting great results from it? Is it worth the investment for you?

My Cellucor Review Disclaimer

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Bodybuilding Routine: Changing Things Up!

by Dwayne Kilbourne on October 24, 2011

It is that time yet again; it’s time for me to change up my routine a little bit. I still plan to hit the gym each and every day, and I still plan to alternate the number of sets (between 3 sets and 4 sets) that I will do per exercise every time I go to the gym, but I need to switch up which muscles I am working out together. It is merely that time again. Looking back, you will see why!

Here is a little history:

Pre-2009

A long time ago, I was just getting started with workouts, so I did not know everything about which muscles to work out together. Let me note that there is no specific magic formula to guarantee certain results (or at least I am unaware of it) outside of hard work, dedication, attention to detail, and listening to those who have great knowledge about the topic. Basically, there are no shortcuts. So, back to the quick story! I eventually started working out more and more and using different routines. Over time, I found that it was a solid start.

2009 to early 2011

Later, in 2009, I started working out with my cousin, Zach. Before this, I was doing more cardio than lifting, so my lifting regimen was a bit rusty; as a result, I sought out my cousin’s insight and expertise. At that time, he was following the push-pull theory, so I started following his workout program. That program meant that I would hit my chest and triceps together on one day, my back and biceps together on the next day, and my legs and shoulders (since those were all that was left) on the last day in the workout rotation!

Spring 2011 until fall 2011

As I moved down to Georgia and throughout my first year living here (in the Atlanta area), I stuck with this program, not tweaking it much at all. So, in April of this year, it was recommended that I switch things up, so I did. I took all of the primary muscle groups (chest, biceps, and legs) and labeled them A, B, and C; I took those secondary muscles (triceps, biceps, and shoulders) and labeled them 1, 2, and 3. I messaged Elaine and asked her to pick one of those letters and one of those numbers (she did not know what I was using that information for). Since I was not going to allow her to pick the same muscle combinations, I just needed the first letter and number. Thus, she indirectly created my new workout for me. Since early April of this year, I have been working out chest with biceps and forearms, back with shoulders, and legs with triceps, but April was 6 months ago, so I figured that it was time to change things up yet again.

Bench Press Bodybuilding Routine

New Routine Starting October 24, 2011

Since I want to try something slightly new, I am going to mix up those primary and secondary muscle groups one more time. Since I worked out my chest and biceps under the old routine on the 23rd, I will start with my back on the 24th! Here is how it is going to go: back with triceps, legs with biceps/forearms, and chest with shoulders. I will still rotate 3 set days and 4 set days so I give my various muscles a break.

Importance of Changing Things Up

When it comes to working out at the gym (or even at home), it is important to understand that muscle memory is a reality. When we do the same routine day-in and day-out, our muscles tend to plateau after a little while. So, what do we need to do? Well, we need to periodically shock the body. I recommend that you change up which muscles you work out together just as I recommend switching up the various exercises you use to train the different parts of your body. This helps to keep your body sharp and stronger! So, I encourage you to change up your routine from time to time and keep your workouts fresh, new, and exciting! See you in the gym!

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Posture and Form – 2 Key Ingredients

October 18, 2011
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Terry Crews Cobra Back Workout Review

October 1, 2011
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Mr Olympia – Changing of the Guard

September 20, 2011
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Cellucor M5 Extreme 2-in-1 Initial Review

September 14, 2011
ufferCellucor M5 Extreme 2-in-1 is a pre-workout supplement that gives the user the capability of customizing the supplement to their specific workout needs. One thing about most pre-workout supplements is that they normally have an ingredient or two that boosts energy levels, and, normally, these are stimulant-based. Sure, this is a great thing in many [...]
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Take Stress Out at the Gym

September 5, 2011
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Fitness on the Fly

August 24, 2011
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