To My Followers...

Hey there guys.

Due to Facebook no longer allowing me to post this blog on Facebook, I've unfortunately had to change the address.  Now it's http://jmlworkouts.blogspot.com/

Feel free to follow!  Just posted a new Motivational Monday!

Check Out My New Blog!

http://jmlworkouts.blogspot.com/

New Workout: A White Lie Workout: Phase 1

Hey there everybody!  The workout blog is back!  Since it's the new year, it's gonna be a new workout routine.
Here's the skinny: I am currently working on a movie called A White Lie, which takes place in the bodybuilding and fitness world, and focuses on an aspiring bodybuildier, Garrett, who must make peace with his gay twin brother while dealing with a stalker.  He also finds love in a girl named Helen.  It's a pretty wild ride.
My character is Andrew, who is both trained by Garrett as a bodybuilder, and by Helen, who runs a dance studio.  Thus, my character is a blend of both the bodybuilding and dance world; two places that value physical perfection.
How do I do this?  By kicking my own ass.  By the beginning of March, my director, Curtis James Salt, wants me to gain about 10-15 pounds of muscles, with most of that being in my upper body (arms and chest in particular).  In addition, I will most likely have to be doing lifts and I may have a shirtless scene or two, so I have to get well-defined.
Challenge?  You bet.
I say bring it on.
But first, let's check out some stats.  The goal is to gain about 10-15 pounds of muscle by the second week of March of this year, and to try and cut down to (minimally) 5% body fat.  These stats are to check my progress.  I am also taking stats based off of what I know for bodybuilding, so symmetry is also key.  Let's check them out:

Height - 6'2

Weight – 166 pounds 

Body Fat Percentage: 6.5%

Neck: 16 inches 

Shoulders: 47.5 inches

Chest: 40.5 inches

Waist above navel: 31.25 inches

Waist at navel: 32 inches

Waist at widest hip: 39.25 inches

Right Leg at Widest Point: 23 inches

Left Leg at Widest Point: 23 inches

Right Calf at Widest Point: 15.5 inches

Left Calf at Widest Point: 15.5 inches

Right Bicep Unflexed: 13 inches

Right Bicep Flexed: 15 inches

Left Bicep Unflexed: 13 inches

Left Bicep Flexed: 15 inches

Right Forearm at Widest Point: 12.5 inches

Left Forearm at Widest Point: 12.75 inches

Overall, not bad.  Now since I have to build my upper body, I'm doing a variation of a workout I did a few months back, called the Functional Fight Club Workout.  However, this workout is geared towards gaining functional weight, so I had to up the weight and lower the reps to gain the size needed.  Here's the result.  There are four circuits, each working on a specific part of the upper body: chest; triceps; back and biceps; shoulders.  Each of these circuits are done 3 times through, with little to no rest.  After each circuit is completed, you jump rope for 1 minute, followed by about a minute rest, to transition and set everything else up.  Let's check it out on paper!
A White Lie Workout: Phase 1: Upper Body and Core

Circuit 1: Chest: 3 times through, no rest

• Incline Dumbbell Bench Press: 3x6: 50 pound dumbbells
• Pushup: 3xAMAP: 15/15/15
• Bent Arm Dumbbell Pullover: 3x6: 40 pounds
• Cable Flys: 3x6: 50 pounds/55 pounds x2

Rest: Jump rope for 1 minute

Circuit 2: Triceps: 3 times through, no rest

• Dips: 3x AMAP: 11/11/9
• Triceps Rope Extension with Flare: 3x6: 80 pounds/85 pounds/85 pounds
• TRX Triceps Extension: 3x6

Rest: Jump rope for 1 minute

Circuit 3: Back/Biceps: 3 times through, no rest

• Pull Ups: 3x AMAP: 6/5/5
• V-Handle Pulldown: 3x6: 100 pounds/105 pounds/105 pounds
• TRX Row: 3x6
• Dumbbell Clean and Press: 3x6/side: 35 pound dumbbell

Rest: Jump rope 1 minute

Circuit 4: Shoulders: 3 times through, no rest

• TRX Inverted Press: 3x6/side
• Thrusters: 3x6: 35 pound dumbbells
• Single Arm Dumbbell Snatch: 3x6/side: 40 pound dumbbell
• Dumbbell Lateral Raise: 3x6: 12 pound dumbbells

Rest: Jump rope for 1 minute

Overall, I'm pretty pleased.  In the coming weeks, I'll start posting photos of these exercises.  For now, check out a photo of me showing off my physique and check out the link below for our website, as well as our fundraising campaign for indiegogo!

You know you wanna fund this ;)

New Year Motivational Monday: Seize the Day!

Motivational Monday 2012 is back and in style!
You know those New Year's Resolutions?  Well, now might be a good time to start those things.  Don't wait until tomorrow to start them; do them today, or at least take steps to do so.  Carpe Diem, as they say (for those of you who don't know that saying, that means "Seize the Day."
Me?  I'm starting a new training routine for building up muscle for a role I'm doing (more on that in a later post) so I'm gonna be hitting the weights and the kitchen hard! 
Enjoy today and every day, and let's start 2012 off right!

Stretched Out!

NYRs, Consistency and Patience

It's almost 2012, and, like clockwork, everyone is gearing up for their New Year's Resolutions.  Yes, New Year's Resolutions always creep up around this time of year like clockwork or that buddy who always "forgets their wallet" when you go out to lunch. 
Many people do the typical New Year's Resolutions: they toss out the potato chips, join a gym or start scratching items off of their Bucket List, and dive head first into the deep end, without water wings or even a wetsuit.
Well, it gets cold in the pool if you haven't warmed up to it, and you'll soon jump out of the water, convinced you'll never do that again.  It's the same thing with the resolutions (or NYR as I call them).  You go balls to the wall, never thinking about the consequences...or planning...or really, with any sense at all.  That's why about 3 out of 4 people don't keep with their NYRs after a few weeks.  You've got to have a plan.
That's why I have my three big NYRs, complete with plans.  Read for them?  Here we go:
1.) Cook More Often.  I used to be very into cooking (used to be pretty good at it too), but during college that fell by the wayside, and I forgot a lot that I knew.  I started getting back into it several months ago, but my culinary skills still need some refreshing.  So here's my outline for cooking:

• Cook dinner for myself at least once a week
• Plan what I'm cooking for before I head out to the grocery store
• Find recipes that I can manage within my time frame (about an hour; more or less depending on the week) First food item on the list: fruited chicken thighs, combining some of my favorite items to eat: chicken and fruit, yum!
• Write out a grocery list!  This should go without saying. 

2.) Be More Organized.  This one I've always struggled with.  Having grown up in a messy household, and being ADHD on top of it, organization has never been a strong suit of mine.  While I've gotten gradually better over the years, I want to get even better.  Here's my stuff to do:

• Clean for about 10 minutes a day, more when I get the chance.
• Get something to keep all my daily to-do items handy (if you have an iPhone, iPod touch or an iPad, I recommend either the "Reminders" section that comes with the latest software update, or this little app called organize; the best part?  It's free!)
• Keep on top of things; if I can find time to do something, do it NOW, not tomorrow.

3.) Stay Disciplined.  This means in all aspects: work, acting, training, etc.  I've been pretty good about it; now I want to get better.  Much better.  Dare to strive for greatness even. 

• Practice consistency.  Get into a routine.  Don't upset the routine (or upset it as minimally as possible)
• Have someone hold me accoutable who will actually hold me accountable!  Sorry best friends, but you won't do; I need someone tough, who will force me to hold myself to an almost unattainable standard.  Any takers?
• Work before pleasure.  That should go without saying as well, but you'd be surprised how many people don't do that.  Especially me.

Take some time off to recharge.  Little vacations if you will.  If going to California has taught me anything about my life, it's that I need to do "working vacations:" little things a couple of times a year where I get to "work" (do some acting connections, work out), but also know how to have fun.  I'm a work-a-holic, so this last one might prove a bit of a challenge.
The key to this list is not nessecarily being perfect at it from the get go; it is being consistent and doing the best you can each day.  It is not perfection that makes us perfect; it's the journey towards improving ourselves that we become better people.  So do I have to do everything perfectly right from the word "go?"  Absolutely not.  But I have to improve myself a bit at at time, and keeping building upon that. 
So, each day, strive to be a little bit better.  Sit a bit taller.  Work out a little bit harder.  Read a bit of a book.  Do something each day, and keep at it.  If you're patient and consistent, great rewards await you.

Motivational Monday: Time Off to Refresh

Well ladies and gentlemen, I'm back in full swing, and boy do I feel pumped!  I took a few weeks off of blogging every day to relax and really enjoy my vacation, as well as gear up for the holiday season.  Sometimes you have to treat yourself with the respect that you deserve.  Make sure that you take care of yourself because if you don't look after yourself, then how are you able to help others?
Me?  I'm working, then working out hardcore; after a couple of weeks of "me" time, I am back and better than ever!
So let's get things moving this week with a quote that I love:

It was a high counsel that I once heard given to a young person, "Always do what you are afraid to do."
Ralph Waldo Emerson

Workout Wednesday: Abs, Abs, Abs

While I'm not fully back yet with my daily workout posts (that's coming next week), I am starting to throw up some random posts.  It's good to change it up every once in a while, and those posts are coming as soon as I get a bit of time!
Here's my Workout Wednesday this week: an ab routine that will destory your abdominals, but make them rock hard, just in time for the holiday season.
Check out the video:

Abs of Steel Baby!