CDS Training

APRIL TO OCTOBER 🗓

Since I got out of the hospital I’ve put on roughly 41-42 Pounds.

From 110 to 151-152.

These are the basic principles I’ve used to help me put on the weight and muscle.

1️⃣PROGRESSIVE OVERLOAD STRENGTH TRAINING
- Slowly increasing weight, reps and sets

2️⃣CALORIE SURPLUS 🍽
- Eating 300 to 500 more calories per day than my maintenance level

3️⃣BODYBUILDING STYLE PROGRAMMING 💪🏼
- Vast majority of my training is done within the 6 to 20 rep range.
- 10 to 15 sets per body part per week

4️⃣HIGH PROTEIN DIET 🥩🐓🍣
- Eating 1 gram of protein per pound of bodyweight and increasing as I put on weight

If you want help putting on muscle and weight, message me and let’s see if how I can help you 💪🏼
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JUNE PROGRESS 💪🏼

I’m a little late on my progress from last month because I happened to come down with COVID over the last week but here it is.

Long way to go but happy with the steady progress so far.

I’m sitting around 145 and my strength is slowly coming back 💪🏼

My big training win from this month was finally able to perform some pull ups again. I hit 3 sets of 5 which was huge for me.

The marathon continues 🏁

REASONS AND REMEDIES FOR LOWER BACK PAIN 💪🏼

There are many reasons for lower back pain, here are a few possible explanations for and remedies to help your lower back.

1️⃣Dehydration 💧
- Drink More
- Monitor Electrolyte Intake
- Prioritize Water over Sugary Drinks

2️⃣Lack Of Strength In Core and Lower Back Muscles
- Strength Train with Full ROM
- Directly train your weak back and core muscles

3️⃣Tight Surrounding Muscles
- Stretch / Foam Roll
- Utilize Heat and Cold Exposure

4️⃣Sedentary Lifestyle
- Move More (Low impact exercise is recommended)

5️⃣Bad Form
- Take videos to review and compare your form to proper form
- Hire a coach that will teach you proper form and keep you accountable to it

Hope this helped, and if you have any questions please comment or message me 💪🏼