Tyler Robbins Fitness

B.Sc. Biochemistry, Certified Strength and Conditioning Specialist (CSCS), Certified CrossFit Trainer (CCFT/CF-L3), USA Weightlifting Level 1

Filtering by Category: "Beachbody"

Day 354 - P90X2 Base and Back Latest Numbers

Well, I posted my latest numbers for Chest, Back, and Balance, so here are my latest numbers for Base & Back as well:

Exercise - Round 1 reps, Round 2 reps

No Kip Pull-up - 15 reps, 13 reps

Plyo Frog Squat - 30 reps, 30 reps

Wide Leg Close Grip Chin-up - 15 reps, 13 reps

Chair Jump - 20 reps, 20 reps

Chin Pull - 16 reps, 14 reps

Plyo Lunge Press - 15lbs (each hand) 25 reps, 15lbs (each hand) 25 reps

V Pull-up - 12 reps, 10 reps

Surfer Spin (I do the "Run Stance Switch" from P90X Plyo-X) - 30 reps, 30 reps

Kippy Cross Fugly Pull - 16 reps, 16 reps

Jack-in-the-Box Knee Tucks - 25 reps, 25 reps

Quote of the day:

"If there is no struggle, there is no progress."

~ Frederick Douglass

Check out my new Website: tylerrobbinsfitness.com





Day 353 - Body Beast Bulk Back Review


Quote of the day:
"If you care at all,you'll get some results.If you care enough, you'll get incredible results."
-Jim Rohn


Check out my new Website: tylerrobbinsfitness.com





Day 351 - P90X2 Chest, Back, and Balance Latest Numbers

I had a request the other day to post my numbers from Chest, Back, and Balance. Since I already went ahead and typed the numbers out, I figured I might as well put them in a blog. I am not bragging, because I am sure there are many of you out there who could best my numbers, but I know some of you folks like to compare your numbers to others to either feel better about yourself, or see how far you can push yourself if you try. Either way, 

here are my numbers from my latest round of Chest, Back,and Balance (some modifications): 

Pull-up X -16 reps

Plyo stability ball push-ups - 24 reps

Core crunch chin-ups - 13 reps

Push-up side arm balance on med balls - 18 reps with leg raise when balancing

Levers - 8 reps

4-ball push-ups - 34 reps

Chin pulls - 16 reps

The impossible - 14 reps

L pull-ups - 8 reps

3 ball plyo push-ups - 18 reps

Vaulter pull-ups - 16 reps

Elevated stability ball push-ups - 22 reps

In & Out pull-ups - 12 reps (I do plyometric pullups, alternating between close grip and wide)

Swimmer's push-ups 18 reps

4 grip pull-ups - 12 reps (3 "rounds)

Double wide push-ups - 34 reps

Double wide pull-ups - 10 reps (ZERO kipping)

Chattarockers - 12 reps

Towel pull-ups - 12 (some kipping)

Med ball push-ups - 17 reps (I just do 1-ball pushups, no plyo)

Quote of the day:

"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will."

-Vince Lombardi

Check out my new Website: tylerrobbinsfitness.com





Day 335 - Why I Love Beachbody Coaching

As of April 1st, I will officially be a Team Beachbody Coach for 6 months duration. To be honest, and for those of you following me for some time, you should know that I have been eagerly waiting for this opportunity for years now. I have been blogging and Youtube-ing for years, not only for the joy of helping others, but also because I truly enjoy and believe in Beachbody products and the company's philosophy.

Today I figured I would discuss what I consider to be the greatest reasons or "perks" to being a Beachbody Coach. I am being 100% honest with you in my reasoning, and here's why:

Although there are lots of cynical people out there labeling Beachbody as, "Just another pyramid scheme", or "A scam!", there is lots to enjoy and love about the company. People oftentimes feel as though they don't want to get 'hooked' into becoming a Coach and if I even bring up the idea that they should become one, then some folks get their backs up.

I want to stress this fact first and foremost. Beachbody Coaches make 25% commission on all 'sales' that they make. Having said that, having Coaches signed up 'beneath' them does not make them any commission at all. Instead, there are bonuses based on volume points, etc. (it can be confusing and requires a much more detailed discussion), but the fact of the matter is that a Coach technically makes more money or commission off of a paying customer than they do off of a Coach who joins their team.

What I am saying is that I do not wish to try and 'hook you' to join my team and Coach under me in order to make more money. I offer Coaching positions to those who I feel would benefit from the opportunity the most! Regardless, here is my list of reasons why I have loved Coaching so much, so far:

1. 25/25 - As a Beachbody Coach, yes, you make commission off of sales. You earn 25% commission for every sale you make to a regular Beachbody customer. Not only that, but you also get a 25% discount on all purchases you personally make. If you are a regular customer (Shakeology is a BIG example of this), then becoming a Coach can actually save/make you a lot of money.

I can not tell you how many folks sign up to be a Beachbody Coach simply for the discount, but then go on to learn more about building their business and turn it into a nice side-income. As family and friends around you start asking about how you are getting so fit and healthy, you can then share your experiences with them regarding what you have been up to!

2. Beachbody Events - I have only been to one Beachbody event so far, but I have also been actively following past events that some other Coaches have attended and am simply amazed at the overall happiness and enthusiasm found at these events. Take the event I went to just last weekend in Toronto, for example. I cannot describe to you the feeling of being in a large room with so many other like-minded individuals who are passionate and interested about the same things you are - helping others achieve their goals!

Sure, there are plenty of Beachbody events being held that are open to the general public, but I would say majority of the events are only accessible to Coaches and their families. Not only that, but by helping others achieve their goals and stay motivated, there are prize trips and events that can be won and paid for by Beachbody!

3. Meet Such Amazing People - I have had the absolute pleasure of meeting so many fantastic people who have changed their lives, simply from working out at home using Beachbody products and leading healthy lifestyles. Some of these people I had the opportunity to meet and hear their story from the Toronto event, but I also hear and get amazing feedback from folks online who connect with me through Youtube, Facebook, Twitter, etc.

I actually had a very nice couple approach me at the Toronto event thanking me for all of my Youtube videos. I guess they watch all of my videos prior to starting a new workout to they know what they are getting themselves in to! Oftentimes we get very close-minded in the lives we live, only interacting with a close-knit group of family and friends through school or work. It is such an amazing experience to meet and interact with folks from literally, all over the world looking to get fit and healthy!

4. Motivate Others - Related to #3, I get comments and e-mails all the time from folks who thank me for helping them stay motivated. To think that I am helping people stay motivated and inspired to lead healthier lives is one of the most rewarding things I have ever done. To be able to share my ups and downs with all of you has been a blast these past few years, even prior to becoming an official Beachbody Coach.

5. Motivate Me - Honestly, as cliched as it sounds, all of you motivate me to keep going and stay active. I am just like all of you. There are those days when I just dread the thought of pressing play and working out, but I get to it because of #4. I like to stay accountable and keep my integrity, and there is no point in me preaching to all of you eat healthy and stay active if I am not doing it myself! Not only that, but the positive words of encouragement keeps me plugging away, staying healthy and active.

If you are passionate about helping other people lead healthier lifestyles, and believe that Beachbody Coaching is right for you, e-mail me so that you can join my team today!

Quote of the day:
"Life's problems wouldn't be called "hurdles" if there wasn't a way to get over them."
-Author Unknown

Check out my new Website: tylerrobbinsfitness.com





Day 332 - Live Beachbody Event Featuring Shaun T

I had the pleasure of attending my first ever Beachbody event as a Coach this past Saturday (March 16th 2013). One of the first things that came to mind while at the event was, "Wow, this company is GROWING!"


Considering the fact that Beachbody has only "pre-launched" their Coaching opportunity in Canada as of October 1st 2012, there were several hundred people in attendance at this event. Sure, not all of them were Coaches, but a good majority of them were. Those in attendance who are not Coaches, are probably thinking about the opportunity following the event because of the amazing presentation given.

We had the chance to not only see videos of the lives being changed by the company, but also a first-hand look at at least 12 people in attendance at the event who have all lost over 80+ pounds! Beachbody is right, the obesity epidemic is growing, and we are here to help "End the Trend!"

Of course, one of the main draws to the event was the appearance of Shaun T himself! Shaun T led us through about an hour-long workout, similar in nature to what you would experience with his Insanity and Asylum workouts. I personally thought I was in much better shape than I fared at the event. I think the combination of just finishing up Body Beast (not very cardio-intensive) and an annoying little stomach bug I picked up had me clutching my knees gasping for air a few times. But hey, it's Shaun T, I wouldn't have expected anything less!

Following the workout, Shaun held a Q&A session where he answered questions from his fans. Here are some notable tidbits from the questions that I will share with you. Please keep in mind that I am para-phrasing and reciting these from memory only.

  • Shaun T claims that he does not go to the gym to lift weights. He says that he is far too busy with his schedule. The only resistance training he does is with his own workouts, including maximum 25lb dumbbells when he does Asylum Strength occasionally. Other than that, he enjoys using his own programs (Insanity, Hip Hop Abs, and Rockin' Body). He stresses the fact that majority of his body image comes from genetics and diet alone!
  • He does have a new workout or program coming out. He didn't release too many details because there were some Beachbody execs. there asking him to wait, but he did say that the program will be very motivational and focus on "being in the moment".
  • When asked about an "Insanity 2", he said that there is not current plan for it. He said that he didn't even think it would sell that well since it really is insane, but his fans just keep coming back for more. He went on to say that in order for us fans to make it happen, that we should "get in Beachbody's ear."
  • He weighs 190lbs
  • Most days he sets an alarm to make sure he eats every 3 hours.
Following the event, Shaun T then hung around for over an hour making sure those who wanted a photo with him could get one. I have to admit that he really does seem like such a genuinely nice guy!


I have to say that it was also a genuine pleasure to meet some people at the event that I have only ever communicated with online. It really is so motivating and exciting to be in a large group of folks who all have the same desires and passions for this industry that you do. I also met a couple whom approached me to say, "You do not know me, but I know you. I watch all of your Youtube videos and I want to thank you as they have been such a help to me!" It is great to know that something as simple as some basic Youtube videos that I started as a hobby as blossomed into something that is helping so many others. I also can't believe that I am about to hit the '1 million Youtube views mark'!

This was such a fantastic opportunity, and I have to admit that I am so excited to be a part of the Beachbody family now. I have been waiting to be a Coach for years, eagerly waiting for the opportunity to come to Canada. Now that I am signed up, I am loving where this company is going, and look forward to more events like this in the future!

If you have any questions regarding becoming a Beachbody Coach, or are interested in the opporunity, you can check out my website here, or e-mail me with any further questions/comments/concerns.


Quote of the day:
"Obstacles are those frightful things you see when you take your eyes off your goal."
-Henry Ford


Check out my new Website: tylerrobbinsfitness.com





Day 326 - My Diet Through Body Beast Part 3: Beast Diet

This is my diet through the Beast Phase (Phase 3) of Body Beast. This phase is meant to 'cut' away the body fat while attempting to maintain the muscle mass gained through Phases 1 and 2. The ratios I aimed for, and for the most part stuck to, were 40% protein, 30% carbs, and 30% fats. All of this on a 2200-2400 calorie diet. I followed my diet as close to a tee as I possibly could for the last few weeks of this round.

I did not count calories for any of the vegetables I ate, except avocado (you can decided whether you consider avocado a fruit or a vegetable). I never wanted to resist eating vegetables because I was too high on my carb numbers for the day. The nutritional value gained from vegetables far outweighs any extra calories I may intake in my opinion!

My schedule:

5:00am - Alarm goes off, drink coffee (a little bit of milk, no sugar)


5:45am - Starting workout by this point at the absolute latest


6:30am - Finished workout, immediately drinking 250mL Chocolate Milk with creatine (see below)


250mL Chocolate Milk - 170 calories (2g fat, 28g carbs, 9g protein)


7:00am - Once dressed and ready for day, 3 scrambled eggs


3 Large Eggs - 240 calories (18g fat, 3g carbs, 21g protein) 


9:00am - Banana, Chocolate Shakeology mixed with 12oz. 1% Milk (take vitamins at this time)


Banana - 110 calories (0g fat, 30g carbs, 1g protein)

Chocolate Shakeology with 12oz. 1% Milk - 316 calories (6g fat, 34g carbs, 30g protein)

11:00am - Whey Protein Shake mixed in water


120 calories (2g fat, 2g carbs, 25g protein)


12:30pm - Boneless chicken breast with either carrot sticks or a salad


Chicken - 110 calores (2g fat, 0g carbs, 22g protein)

1:30pm - Apple


Apple - 80 calories (1g fat, 21g carbs, 0g protein)
3:00pm - 
Whey Protein Shake mixed in water

120 calories (2g fat, 2g carbs, 25g protein)


6:00pm - Dinner (see below)



9:00pm - Pre-bedtime snack

1/2 Cup Cottage Cheese - 110 calories (2g fat, 6g carbs, 15g protein)
2 tablespoons fat-free vanilla yogurt - 27 calories (0g fat, 5g carbs, 2g protein)

Totals:
1403 calories (35g fat, 131g carbs, 150g protein)
22% fat, 37% carbs, 43% protein

Dinner time and post-dinner snacks would be a great time for me to "top up" my numbers. Throughout the Beast phase, I didn't eat any starchy sides for dinner, I would have a piece of meat with some sort of vegetable side (salad, cut up veggies, etc.). I would generally have a couple tablespoons of low-sugar peanut butter following dinner to not only prevent my stomach from eating itself, but to also top up my fat numbers. Depending on what mean I had for dinner, I would generally also have 1 more protein shake right after dinner to give an extra shot of protein.

If I was having some red meat or nice big piece of salmon or tilapia for dinner, I was usually fine for my protein numbers. If, on the other hand, I was just having a chicken breast, then I would generally need a bit more protein.

I drank a LOT of water throughout the Beast phase. I never actually measured how much, but I tried to keep sipping on water consistently throughout the day.

I continued to take creatine, as it helped me keep my numbers and intensity up during my workouts, and also worked to keep my muscles volumized.

As usual, if you have any further questions/comments/concerns, you can e-mail me here!

Quote of the day:
"Those that can push themselves further once the effort gets difficult are the ones who will win!"
-Unknown




Check out my new Website: tylerrobbinsfitness.com





Day 325 - Body Beast Final Results


Quote of the day:
"Opportunity is missed by most people because it is dressed in overalls and looks like work."
-Thomas Edison


Check out my new Website: tylerrobbinsfitness.com





Day 324 - Tough Mudder Training 2013

Yes, it is true, I am running Tough Mudder Toronto again this year. Since I competed in the World's Toughest Mudder 2012, I automatically qualify for the 2013 event. Because of this, I am using this event as less of a 'qualifier', and more of a 'prep' or 'tune-up' race. Plus, I am running the event with my wife, Nicole, who is a Tough Mudder newbie, so I will be helping her with some of the obstacles along the way. I hope I don't slow her down too much, as she is a fantastic runner!

My training for this year's event is scheduled to begin on Monday March 11th. That gives me 7 weeks of training, followed by a lighter week prior to the May 11th race date. I have changed my training strategy this time around, to go for less runs, but longer runs, working on my aerobic metabolism.

I am coming off Body Beast, so I have been resistance training for the past 3 months. My strength and endurance levels are actually quite high, so I should be able to make a relatively efficient transition to perform better and increase stamina.

One of my primary objectives during my training, as it was last year, is to improve my core strength/stability while also increasing my upper body strength/endurance. There are a lot of obstacles requiring upper body strength in Tough Mudder, so I want to be ready for them. Let me know if you have any questions/comments/concerns. If so, you can e-mail me here.

Weeks 1-3 (Strength/Preparation Phase)

P90X2 Chest, Back & Balance and additional core work
P90X2 Plyocide
P90X MC2 1on1: Shoulders & Arms MC2
Yoga & Core
P90X2 Base & Back
Off/Recovery
Run

Weeks 4-8 (Performance Phase)

Asylum Speed & Agility
Asylum Strength
Yoga & Core
P90X2 P.A.P. Lower
P90X2 P.A.P. Upper
Off/Recovery
Run

Yoga and core days will be used as I see fit. I have a plethora of both yoga and core workouts to use, so I will be subbing in what I see fit.

Quote of the day:
"Failures do what is tension relieving, while winners do what is goal achieving."
~Dennis Waitley

Check out my new Website: tylerrobbinsfitness.com





Day 323 - Body Beast Bulk: Legs Review


Quote of the day:

"Failure is the condiment that gives success its flavor."
~Truman Capote


Check out my new Website: tylerrobbinsfitness.com





Day 321 - My Diet Through Body Beast Part 2: Supplements

Part 1 detailed my calorie intake and macro-nutrient breakdown during Phases 1 and 2 of Body Beast. Part 2 will detail the supplements I have taken throughout the entire round (including all 3 phases).

Listed are the classes or types of supplements I have taken. No, I am not going to list specific brands, as these are all quite common supplements, so you should be able to find a cheap and reliable source close to you. The brands I have used may not be easily found for you, so just go out and find a brand that you can trust and can afford.

Shakeology - I held off on this supplement for the longest time, partly because it was so expensive, but also because I wasn't really sure if it was worth "all the hype". I started taking Shakeology in October, and haven't stopped since. I firmly believe that Shakeology helped me not only train better, but also compete to the best of my capabilities at World's Toughest Mudder 2012!

Since then, it has been the cornerstone of my diet making my way through Body Beast. It works as a fantastic snack during the "Build" and "Bulk" phases, and a great meal replacement/snack during the "Beast" phase.

The key to Shakeology, is that it helps take a lot of the guesswork out of my diet. I drink it early in the morning, and then I know that I am already set up for a great day, nutritionally-speaking. The more nutrients your body is processing, the more efficient it becomes, and you recover from workouts better, allowing you to push yourself harder and harder every time out.

I know it can seem expensive to some, but when you break it down to around $4/serving (25% off that if you become a Coach), where else can you get a meal that healthy, that cheap? Go here to request a FREE Shakeology sample!

Creatine - You would be pretty hard-pressed to find a nutritional supplement that is more widely studied than creatine. There are plenty of types and variations out there, but time and time again, science has shown that plain ol' creatine monohydrate is the way to go.

Creatine supplementation is great for resistance training for a few reasons. First, it helps give you an extra 'kick' during a workout. It allows you to push through those last one or two reps (more on that later). Secondly, and probably just as important for your Body Beasters out there, it helps to volumize your muscles (make them bigger).

There are lots of people out there who actually have the wrong idea as to how or what creatine actually does. The best analogy I have ever read regarding creatine is this: Think of your body as an automobile with a gas tank. You obviously fill the gas tank up with gasoline to make it run. By supplementing with creatine, you are expanding the gas tank to hold more gas. You are not necessarily filling the tank with premium or jet fuel, but just expanding it, so that you can run the car for longer. Or, in the case of resistance training, you can hit the accelerator many more times than usual in a single workout.

Whey Protein - This is one supplement that I personally think too many people over-think. I get a very basic whey powder from a local Costco. It is cheap. It tastes fine. It mixes well in a shaker cup. It has 25g protein per serving. What else can I ask for? I personally think all of the marketing surrounding many of the other brands on the market is a lot of 'hype', but hey, that's my opinion! During the Build and Bulk phases, I would mix my whey powder with milk to give a bit more protein/calories. During the Beast phase, I mixed with water.

I will say that I prefer whole, natural sources of protein, like eating meat or eggs, but if you are in a pinch or need something convenient, whey protein can work just fine (just watch out for too much sugar!).

Super Suma - The only "Beast" supplement I took from Beachbody was the Super Suma. Super Suma is purported to have some testosterone-boosting qualities to it. To be honest, it is very difficult for me to tell whether or not this supplement aided my results in any way, shape, or form, but if you wish to mimic what I did, I'd say give it a try and see what you think!

Omega 3 Fish Oil - Omega-3's are considered essential fatty acids because the body needs them, but can't synthesize them by itself. I could go on and on all day about the health benefits on Omega-3's, but really, that is Wikipedia is for. I will say this: One plant-based source of Omega-3's are found in the Sacha Inchi plant which just so happens to be in Shakeology.

Vitamin D - Known as the "sunshine vitamin" because it can be synthesized by the body by using cholesterol and our good friend the sun. There is a reason why bodybuilders have enjoyed suntanning in the past. Sure, it helps bronze their skin and help give more definition to their muscles, but they also knew that it helped in building muscle. Despite what so many may say, sunshine is good for you! Humans have evolved to work, play, and be outside. Unfortunately, for someone like me living in Canada, I can't always get adequate sunshine, so I supplement. More on Vitamin D over at Wikipedia.

Multivitamin - Due to taking Shakeology now, I could probably, and will probably give this one up in the future, but I have a bottle left, so I might as well use them up.

If you have any questions/comments/concerns about this list, please feel free to e-mail me.

Quote of the day:

"Many of life's failures are people who did not realize how close they were to success when they gave up."
~Thomas Edison


Check out my new Website: tylerrobbinsfitness.com





Day 318 - Body Beast Bulk: Chest Review


Quote of the day:
"Success is the sum of small efforts, repeated day in and day out."
-Robert Collier

Check out my new Website: tylerrobbinsfitness.com





Day 317 - My Diet Through Body Beast Part 1: Build and Bulk Diet

***Part 2 of my diet (supplements) can be found here***

This blog will detail what my diet consisted of, as well as the timing during Phase 1 (Build Phase) and Phase 2 (Bulk Phase) of Body Beast.

Please note, that as I am writing this blog, this is the first time that I have actually 'counted' the calories that I consumed. I completed my own mass phase back at the beginning of 2012, so I had a pretty good idea of what I wanted to eat, so I didn't feel the need to count.

Once I get to the Phase 3 (Beast Phase), I will count my numbers religiously to make sure that I am correctly aiming for my proper calories and macronutrient ratios.

Please note, the schedule below is my usual day. I did not follow this plan exactly to a tee every single day, but most days I did.

Also note, my dinners vary quite drastically so I have an overall consensus of how many calories I would take in on an average day. More often than not, my dinners would consist of 1-2 servings of protein, a veggie side, and a carb side (potatoes, rice, bread, etc.)

My schedule:

5:00am - Alarm goes off, drink coffee (a little bit of milk, no sugar)

5:45am - Starting workout by this point at the absolute latest

6:30am - Finished workout, immediately drinking 500mL Chocolate Milk with creatine (see below)

500mL Chocolate Milk - 340 calories (5g fat, 56g carbs, 18g protein)

7:00am - Once dressed and ready for day, 3 scrambled eggs

3 Large Eggs - 240 calories (18g fat, 3g carbs, 21g protein)

9:00am - Banana, Chocolate Shakeology mixed with 12oz. 1% Milk (take vitamins at this time)

Banana - 110 calories (0g fat, 30g carbs, 1g protein)
Chocolate Shakeology with 12oz. 1% Milk - 316 calories (6g fat, 34g carbs, 30g protein)

11:00am - 1/2 Cup Cottage Cheese mixed with 1/2 Cup Low-Fat Vanilla Yogurt

1/2 Cup Cottage Cheese (2%MF) + Yogurt - 167 calories (2.5g fat, 16g carbs, 19g protein)

12:30pm - Turkey sandwich (3-4 slices turkey breast, mayonnaise, mustard, tomato, lettuce, cheddar cheese), baby carrots, Clif Bar

Clif Bar - 250 calories (5g fat, 44g carbs, 10g protein)
Turkey Sandwich:
Sliced Turkey/Chicken - 460 calories (12g fat, 60g carbs, 30g protein)
Cheese - 360 calories (30g fat, 3g carbs, 21g protein)
Whole Grain Bread - 240 calories (5g fat, 40g carbs, 10g protein)

1:30pm - Apple, Fibre 1 bar

Apple - 80 calories (1g fat, 21g carbs, 0g protein)
Fibre 1 bar - 140 calories (3.5g fat, 26g carbs, 2g protein)

3:00pm - Vanilla Whey Shake with 1% Milk

276 calories (6g fat, 19g carbs, 38g protein)

6:00pm - Dinner (see below)

9:00pm - Pre-bedtime snack (Ice-Cream or Peanut Butter)

4 tablespoons peanut butter - 360 calories (32g fat, 16g carbs, 12g protein)

Totals

My totals are entirely based on what I eat for dinner each day (which varies greatly). Dinner basically always consists of meat, a starchy side, and a veggie side. Meat is generally one of the following: 2 chicken breasts, 1-2 pieces of salmon, 1 filet of tilapia, 1 1/2 cups of shredded roast beef.

Starchy carbs involve white potatoes, rice, bread, etc. For veggies, I would try and eat broccoli whenever possible because it is a great, nutritious food, and I really like it!

Totals - 3200-4000 calories

~120-150g fat = 30%-40% total calories
~360-400g carbohydrates = 40%-50% total calories
~210-240g protein = 25-30% total calories

Creatine

Plain and simple creatine monohydrate, crystallized. I take mine mixed in my post-workout chocolate milk. I pre-loaded with creatine for the first 5 days, taking 20g of creatine daily (4x5g doses).

Now the Body Beast guide recommends taking 10g of creatine following every workout, but I found I was getting a bit of stomach upset after 30 days or so, so I dialed it back to 5g post-workout.

Shouldn't be a problem, because at that point, my muscles most certainly have reached their maximum "saturation level" and should have PLENTY of creatine available to them.

Water

One thing I will add, the first 30 or so days of the program I was not drinking enough water. Well, I should say I was drinking enough to "get by", but I needed to drink much more. Your muscles volumize while on creatine, so it is important that you have plenty of extra hydration to allow those muscles to fill up like sponges! Keep a water bottle handy at all times...

***Part 2 of my diet (supplements) can be found here***

Quote of the day:
"Do a little more each day than you think you possibly can."
-Lowell Thomas

Check out my new Website: tylerrobbinsfitness.com





Day 316 - Body Beast Days 64-70


Quote of the day:
"Opportunities are like sunrises. If you wait too long, you miss them."
-Author Unknown


Check out my new Website: tylerrobbinsfitness.com





Day 314 - Body Beast Bulk: Shoulders "Bulk Phase" Progress

Below is the improvement I saw on Bulk: Shoulders throughout the "Bulk" phase of Body Beast. My shoulders have always been a body part that I have had trouble gaining strength with. The shoulders get a lot of work during Bulk: Chest, so this routine is a bit more focused on fly-type moves, but works great to pump up the shoulders!

Bulk: Shoulders

Lateral Raise

Day 26
15 reps - 2x10lbs
12 reps - 2x15lbs
8 reps - 2x20lbs


Day 62
15 reps - 2x12lbs
12 reps - 2x15lbs
8 reps - 2x20lbs


Arnold Press

Day 26
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x35lbs (6 reps), 2x30lbs (2 reps)

8 reps - 2x30lbs (4 reps), 2x25lbs (4 reps)


Day 62
15 reps - 2x25lbs
12 reps - 2x30lbs
8 reps - 2x40lbs

8 reps - 2x35lbs (4 reps), 2x30lbs (4 reps)

Upright Row (I use dumbbells)

Day 26
15 reps - 2x20lbs

12 reps - 2x25lbs
8 reps - 2x30lbs
8 reps - 2x30lbs
12 reps - 2x25lbs
15 reps - 2x20lbs

Day 62
15 reps - 2x25lbs

12 reps - 2x30lbs
8 reps - 2x35lbs
8 reps - 2x35lbs
12 reps - 2x30lbs
15 reps - 2x25lbs
 
Alternating Front Raise

Day 26
15 reps - 2x15lbs
12 reps - 2x20lbs
8 reps - 2x25lbs


Day 62
15 reps - 2x15lbs
12 reps - 2x20lbs
8 reps - 2x25lbs


Plate Twist-Twist (I use a dumbbell)

Day 26
10 reps - 15lbs
10 reps - 20lbs
10 reps - 20lbs


Day 62
10 reps - 30lbs
10 reps - 30lbs
10 reps - 30lbs


Reverse Fly

Day 26

15 reps - 2x10lbs
12 reps - 2x15lbs
8 reps - 2x20lbs
8 reps - 2x15lbs
12 reps - 2x10lbs
15 reps - 2x8lbs

Day 62
15 reps - 2x12lbs
12 reps - 2x15lbs
8 reps - 2x20lbs
8 reps - 2x15lbs
12 reps - 2x12lbs
15 reps - 2x10lbs

Superman Stretch

Day 26
10 reps
10 reps

Day 62
10 reps
10 reps

Plank Twist-Twist


Day 26
30 secs - 35 reps
30 secs - 40 reps

Day 62
30 secs - 40 reps
30 secs - 40 reps

I found this routine to be the hardest to increase resistance by any significant means. There are so many 'fly' exercises in this routine that requires careful consideration into weight selection, as going too heavy can injure the shoulder very easily. I am glad to have increased strength on my Arnold Press!

Quote of the day:
"The secret of happiness, you see, is not found in seeking more, but in developing the capacity to enjoy less."
-Socrates


Check out my new Website: tylerrobbinsfitness.com





Day 312 - Body Beast Bulk: Arms "Bulk Phase" Progress

Below is the improvement I saw on Bulk: Arms throughout the "Bulk" phase of Body Beast. The pacing of this routine, coupled with the fact that the biceps and triceps are smaller muscle groups make this routine a tough one to improve drastically on. I think I did quite well throughout the Bulk Phase, however, and got a tremendous pump every time!

Bulk: Arms

Standing Curl

Day 25
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x35lbs
8 reps - 2x30lbs

12 reps - 2x20lbs
15 reps - 2x15lbs


Day 61
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x35lbs
8 reps - 2x35lbs

12 reps - 2x25lbs
15 reps - 2x20lbs

Tricep Extension

Day 25
15 reps - 20lbs
12 reps - 30lbs
8 reps - 40lbs

8 reps - 30lbs


Day 61
15 reps - 40lbs
12 reps - 50lbs
8 reps - 60lbs

8 reps - 50lbs

Wide E-Z Bar Curl Force Set (I used dumbbells)

Day 25
5 reps - 2x25lbs
5 reps - 2x25lbs
5 reps - 2x25lbs
5 reps - 2x25lbs
5 reps - 2x25lbs


Day 61
5 reps - 2x30lbs
5 reps - 2x30lbs
5 reps - 2x30lbs
5 reps - 2x30lbs
5 reps - 2x30lbs

Skull Crusher

Day 25
15 reps - 2x15lbs
12 reps - 2x25lbs
8 reps - 2x35lbs

8 reps - 2x30lbs


Day 61
15 reps - 2x25lbs
12 reps - 2x35lbs
8 reps - 2x40lbs

8 reps - 2x35lbs

Hammer Curl

Day 25
15 reps - 10lbs
12 reps - 15lbs
8 reps - 20lbs

8 reps - 25lbs
12 reps - 20lbs
15 reps - 15lbs


Day 61
15 reps - 20lbs
12 reps - 25lbs
8 reps - 30lbs

8 reps - 30lbs
12 reps - 25lbs
15 reps - 20lbs (ugly!)

Tricep Kickbacks

Day 25
15 reps - 15lbs
12 reps - 20lbs
8 reps - 25lbs

8 reps - 25lbs
12 reps - 20lbs
15 reps - 15lbs

Day 61
15 reps - 20lbs
12 reps - 25lbs
8 reps - 30lbs

8 reps - 30lbs
12 reps - 25lbs
15 reps - 15lbs 

Weighted Crunch

Day 25
30 reps - 25lbs
Day 61
30 reps - 30lbs

The two progressive sets at the end of the workout move at such a quick pace so they just murder your arms! If you go heavier at the start of the workout, don't let your ego get in the way during those last 2 progressive sets as they will humble you big time!


Quote of the day:
"Opportunities are usually disguised as hard work, so most people don't recognize them."
-Ann Landers



Check out my new Website: tylerrobbinsfitness.com





Day 311 - Body Beast Bulk: Back "Bulk Phase" Progress

Below is the improvement I saw on Bulk: Back throughout the "Bulk" phase of Body Beast. A much shorter workout here, running right around the 30mins length. I felt like this routine needed just 1 more set so I would add a bonus round of "Seated Back Rows" (exercise you see in P90X's Chest & Back) immediately following the Deadlifts.

Bulk: Back

Pull-Over

Day 24
15 reps - 45lbs
12 reps - 60lbs
8 reps - 70lbs
8 reps - 60lbs


Day 60
15 reps - 50lbs
12 reps - 60lbs
8 reps - 70lbs
8 reps - 60lbs

Pull-Up

Day 24

10 reps
10 reps
5+5 assisted reps


Day 60
10 reps (30lbs)
10 reps (20lbs)
10 reps


Reverse Grip Row

Day 24
15 reps - 2x30lbs

12 reps - 2x35lbs
8 reps - 2x40lbs
8 reps - 2x40lbs
12 reps - 2x30lbs
15 reps - 2x25lbs


Day 60
15 reps - 2x30lbs

12 reps - 2x35lbs
8 reps - 2x45lbs
8 reps - 2x45lbs
12 reps - 2x35lbs
15 reps - 2x30lbs


One Arm Row Force Set

Day 24

5 reps - 40lbs
5 reps - 40lbs
5 reps - 40lbs
5 reps - 40lbs
5 reps - 40lbs


Day 60
5 reps - 60lbs
5 reps - 60lbs
5 reps - 60lbs
5 reps - 50lbs
5 reps - 50lbs


Deadlift

Day 24
15 reps - 2x40lbs
12 reps - 2x50lbs
8 reps - 2x60lbs

8 reps - 2x50lbs


Day 60
15 reps - 2x50lbs
12 reps - 2x50lbs
8 reps - 2x60lbs

8 reps - 2x60lbs


Seated Back Row

Day 24
15 reps - 2x30lbs
12 reps - 2x40lbs
8 reps - 2x50lbs

8 reps - 2x45lbs


Day 60
15 reps - 2x40lbs
12 reps - 2x50lbs
8 reps - 2x60lbs

8 reps - 2x50lbs


Reverse Fly

Day 24
15 reps - 2x10lbs

12 reps - 2x15lbs


Day 60
15 reps - 2x12lbs

12 reps - 2x15lbs


Plank Rotation

Day 60
8 reps - 25lbs
8 reps - 25lbs


Day 60
8 reps - 25lbs
8 reps - 25lbs

Not as many weight increases as some of the other Bulk routines, but I feel I made some pretty decent progress none-the-less. For such a short workout, the pace absolutely destroys your lats and upper back!


Quote of the day:

"Success is simply a matter of luck. Ask any failure."
-Earl Wilson



Check out my new Website: tylerrobbinsfitness.com





Day 310 - Body Beast Bulk: Legs "Bulk Phase" Progression

Below is the improvement I saw on Bulk: Legs throughout the "Bulk" phase of Body Beast. I have played a lot of competitive sports growing up, including hockey and soccer, so my legs have always been a strong point in my training. I am quite impressed with the improvements I saw over the 6 weeks of the Bulk Phase with my legs!

NOTE - All weights listed include total weight moved. For example, if a weight listed is "100lbs" that includes a 40lb dumbbell in both hands along with my 20lb weighted vest.

Bulk: Legs

Front to Back Lunge

Day 23
12 reps - 50lbs
12 reps - 60lbs
8 reps - 70lbs


Day 59
12 reps - 60lbs
10 reps - 80lbs
8 reps - 100lbs

Squat

Day 23
15 reps - 60lbs
12 reps - 80lbs
8 reps - 100lbs

8 reps - 100lbs
12 reps - 80lbs

15 reps - 60lbs


Day 59
15 reps - 80lbs
12 reps - 100lbs
8 reps - 140lbs

8 reps - 140lbs
12 reps - 100lbs

15 reps - 80lbs

Full to 1/2 Sumo Squat Force Set

Day 23
5 reps - 50lbs
5 reps - 50
lbs
5 reps - 50lbs
5 reps - 50lbs
5 reps - 50
lbs


Day 59
5 reps - 80lbs
5 reps - 80
lbs
5 reps - 80lbs
5 reps - 80lbs
5 reps - 80
lbs


Split Squat

Day 23
15 reps - 50lbs
12 reps - 70lbs
8 reps - 90lbs

8 reps - 90lbs
12 reps - 70lbs
15 reps - 50lbs


Day 59
15 reps - 80lbs
12 reps - 100lbs
8 reps - 120lbs

8 reps - 120lbs
12 reps - 100lbs
15 reps - 80lbs


Stiff Leg Deadlift

Day 23
15 reps - 70lbs
12 reps - 80lbs
8 reps - 90lbs

8 reps - 80lbs


Day 59
15 reps - 80lbs
12 reps - 90lbs
8 reps - 100lbs

8 reps - 90lbs


Alternating Side Squat

Day 23

10 reps - 60lbs
10 reps - 70lbs
10 reps - 70lbs


Day 59
10 reps - 70lbs
10 reps - 70lbs
10 reps - 70lbs


Single Leg Calf Raise


Day 23
45lbs - 25 reps + 35lbs - 20 reps
45lbs - 25 reps + 35lbs - 20 reps


Day 59
45lbs - 30 reps + 35lbs - 20 reps
45lbs - 30 reps + 35lbs - 20 reps


In & Outs


30 secs - 20 reps
30 secs - 25 reps

At the end of the routine, I swap out "Beast Abs" for In & Outs for a couple reasons. 1, I am not a fan of the "Beast Abs" exercise. I find it far too easy and pointless to be perfectly honest. 2, I wear my weighted vest throughout the entire routine so laying down on the ground to do Beast Abs is not an option. Instead, I sit on the bench and bring my knees in towards my chest and out again.

This routine is an absolute monster if you really attack your legs. I will be looking forward to getting a proper squat rack with Olympic Bar and weight plates for future rounds to really go after my legs.

Quote of the day:
"Don’t count the days, make the days count."
-Muhammad Ali

Check out my new Website: tylerrobbinsfitness.com





Day 309 - Body Beast Bulk: Chest "Bulk Phase" Progress

Below is the improvement I saw on Bulk: Chest throughout the "Bulk" phase of Body Beast. My chest has always been a body part that I have had trouble putting any bit of mass on. I feel as though I had great success in the "Build Phase" with Build: Chest/Tris, so I was excited to give this one a shot. It certainly does not disappoint blasting the chest!

Bulk: Chest

Incline Fly

Day 22
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x30lbs


Day 58
15 reps - 2x25lbs
12 reps - 2x30lbs
8 reps - 2x35lbs

Incline Press

Day 22
15 reps - 2x25lbs
12 reps - 2x30lbs
8 reps - 2x45lbs

8 reps - 2x40lbs

Day 58
15 reps - 2x35lbs
12 reps - 2x45lbs
8 reps - 2x50lbs
8 reps - 2x45lbs

Chest Press with Rotation Force Set

Day 22
5 reps - 2x40lbs
5 reps - 2x40
lbs
5 reps - 2x40lbs
5 reps - 2x40lbs
5 reps - 2x40
lbs

Day 58
5 reps - 2x40lbs
5 reps - 2x40lbs
5 reps - 2x40lbs
5 reps - 2x40lbs
5 reps - 2x40lbs

Incline Press

Day 22
15 reps - 2x25lbs
12 reps - 2x30lbs
8 reps - 2x40lbs(4 reps), 2x35lbs (4 reps)

8 reps - 2x35lbs
12 reps - 2x30lbs (11 reps)
15 reps - 2x20lbs

Day 58
15 reps - 2x25lbs
12 reps - 2x30lbs
8 reps - 2x45lbs
8 reps - 2x45lbs
12 reps - 2x30lbs
15 reps - 2x25lbs

Close-Grip Press to Fly

Day 22
15 reps - 2x15lbs
12 reps - 2x20lbs
8 reps - 2x30lbs


Day 58
15 reps - 2x25lbs
12 reps - 2x30lbs
8 reps - 2x35lbs

Decline Pushups

Day 22

15 reps
12 reps
8 reps

Day 58
15 reps
12 reps
12 reps

Cobra to Airplane


Day 22
10 reps

Day 58
10 reps

Russian Twist


Day 22
30 secs. - 28 reps (Mason Twists - feet off the floor)

Day 58
30 secs. - 30 reps (Mason Twists - feet off the floor)

For the first set of incline presses, my weight selection goes from 50lbs to 60lbs. I wish I had 55's so that it wasn't as big of a jump in the 8-rep set. Instead of increasing the 8-rep set, I simply increased the weight on the 15 and 12-rep sets instead. The force set is in a tough position, having incline flies and presses beforehand, and then a progressive set of incline presses immediately following, maybe next round of Body Beast I will build up enough courage to increase to 45lbs.

Quote of the day:
 "Above all challenge yourself. You may well surprise yourself at what strengths you have, what you can accomplish."
-Cecile Springer



Check out my new Website: tylerrobbinsfitness.com





Day 307 - Body Beast Days 58-62


Quote of the day:
"There are three types of people in this world: those who make things happen, those who watch things happen and those who wonder what happened. We all have a choice. You can decide which type of person you want to be. I have always chosen to be in the first group."
-Mary Kay Ash


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Day 302 - Body Beast Days 52-56


Quote of the day:
"It doesn’t matter where you are coming from. All that matters is where you are going."
-Brian Tracy


Check out my new Website: tylerrobbinsfitness.com