Category: FITNESS

My progress pic


Preventing Lactic Acid Tips


At one point or another, you’ve probably heard of  lactic acid and exercise. Some equate it with the burning that they feel in their muscles after a longer workout, while others think that it’s responsible for the troubles that you might have breathing during your workout. To clear up all the myths and outline the facts about lactic acid, read on.

What is lactic acid?

Lactic acid is a chemical structure made out of carbon, hydrogen, and oxygen in a chain-like form. It is also known as milk acid. The related substance lactate is produced in the body during a chemical reaction, but lactic acid doesn’t form under such simple conditions. However, the question remains, where does lactic acid come from?

Where lactic acid comes from

Lactic acid is produced as a result of hard work by the muscles. What happens is that when your body is working hard, it produces high levels of lactate in the muscles. When you’re running or sprinting, your body produces so much lactate that it can’t remove it from the muscles quickly enough.

However, while this sounds like a bad thing, it’s actually a sign that your body is finding ways to create energy and ensure that you can keep doing whatever it is that you’re doing.

However, when the lactate levels get too high, a chemical reaction occurs with other chemicals in the body, creating lactic acid. What you should know is that it is not the rise in lactate levels that leads to that burning feeling in your muscles, but rather it seems that it is the reaction that forms lactic acid that is the cause of the pain. But some scientists are still debating about the pain’s source.

How to overcome lactic acid

But what you really want to know is how you can avoid that burning pain when you are working out. And the answer is simple: work out more. While it might seem counterproductive to workout more, what you need to do is effectively ‘teach’ your muscles to handle lactic acid in a more effective way. However, you want to do this is a controlled fashion so that you’re not hurting each time you walk in the door.

You can start to build up a resistance to lactic acid by working out at a medium intensity during your workouts. This means that you are working just hard enough to get your heart pumping fast and your lungs working a little harder.

You might measure this by how much you can talk as you are working out – which should be in incomplete sentences, though you can still talk. As you build up your muscular and aerobic capacity, your body will be able to handle higher levels of lactic acid and thus reduce the amount of pain that you might feel.

Read more about exercise by 24 Hr Fitness

Whats you bench MAX?

Here is a helpful tool to figure your round about MAX bench.

Flat bench 225lbs for 10 reps!

This is the first time I was able to do this. About 15 minutes later I did 255lbs for 4 reps. Next week I think ill be going for 235lbs for at least 8 reps. As of today I’m at 176.5, and its going up about a pound every week.

Have you ever seen Bruce Lees lats? Insane!


And for those of you that don’t know what a Lat is, todays the day to learn.

Latissimus Dorsi muscles (also known as the Lats)

The lattisimus dorsi ( or Lat ) is a large muscle with a very broad origin on the vertebrae and ribs of the mid to low back, tapering into a narrow insertion on the anterior (front) of the head of the humerus bone of the arm. From the surface, this muscle runs in a mostly vertical fashion up the sides of the back giving the upper body its “V” shape. All of the muscle fibers in the latissimus dorsi are virtually parallel, making the entire muscle function with the same action on the arm. You cannot train “parts” of the latissimus dorsi. Now that we know that, let’s get into my back and shoulders workout.


Bent over bar bell rows

2 sets of 10 reps @ 70lbs

1 set of 10 reps @ 75lbs

Iso Lat row machine

1 set of 10 reps @ 192lbs

2 sets of 10 reps @ 242lbs

Weighted pull ups ( Belt with 35lb plate)

4 sets of 8 reps with 35lb plate

1 burnout set ( go till you fail) with no weights, I got 23 reps.

Weighted back extensions

3 sets of 10 reps with 45lb plate.

Arnolds superset with shrugs


3 sets of 10 reps @ 40lbs (dumbbells)

Go right into shrugs

3 sets of 15 @ 40lbs

Tomorrows is a cardio/off day, maybe ill just run the boardwalk. Friday Bis and tris.

Chest and abs


Today I warmed up for 2 sets @135lbs 

5 x 5 @ 225lbs

165 lbs repped out for 20!

Incline machine

160lbs for 10 reps, and 2 sets of 225lbs for 5 reps

Decline bench

135lbs for 10 , and 2 sets of 225lbs for 5 reps

Cable crosses

3 sets of 10 @ 30lbs

50 Pushups

Crunch machine

3 sets of 35 reps with 15lbs

Abs and cardio

Today I jogged to the gym ( about 3/4 mile), rode the bike , keeping my heart rate above 135bpm, for 25 minutes with a 5 minute cool down.

Then 3 sets of 20 weighted sit ups (5lbs, next week will be much more)

Leg lifts
3 sets of 15

Planks 3 sets till fail.

Rope crunches
3 sets of 15 @ 65lbs

Then I jogged home, well most of the way haha. Tomorrows Bis and Tris.
Do It!

Back and Shoulders more 5×5

I started out the same as last week with Bent over bar bell rows

5 x 5 @185lbs

Seated close grip rows

3 sets of 5 @180lbs and 2 sets of 5 @ 200lbs

Weighted lower back extensions

5 x 5 @ 45lbs (plate)

Weighted pull ups

4 sets of 5 @50lbs and last set no weights untill fail, and I surprisingly got 21!


5 x 5 @ 50lbs


3 sets of 20 @ 55lbs ( dumb bells)

I’ll also be doing about 170 crunches before I go to bed. Tomorrow’s a cardio or off day.

Yesterday I started taking Renewal spray, so far I have noticed a slight increase in energy and focus. Still to early to make any other judgment, as for the taste its kind of like watered down vodka.

My current weight was 168.5lbs.

Today we did the 5x5s again, gotta love them.

Flat bench:

5 x 5 @ 230lbs then I did 135lbs till fail and I got 30! only hit 23 last week.

Incline Smith machine

5 x 5 @ 180lbs

Decline Dumb bell flies

3 sets of 10 @ 40lbs

Pec deck

3 sets of 10 @ 130lbs supersetting with push ups till fail.

5x5s are KILLER! try them out.

till tomorrow.

5×5 back and shoulders workout

I don’t have much time for this post so im going to get right into it.

Bent over rows(bar bell)

5×5 @ 185lbs

Seated rows

5×5 @100 lbs

Weighted Pull ups

5×5 with a 45lb plate


5×5 @ 40lbs

Front Plate raises

5×5 with a 45lb plate

Rear Deltoid machine ( reverse pec deck)

5×5 @ 100lbs

I will not be doing my bi and tri work out tomorrow but I will do some at home when i get back from my trip.

hope everyone has a great weekend.