Last Workout Before The Meet!

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This was from Wednesday, my last lift / taper day before the meet. Weights felt smooth, getting excited for meet day!

Less than 24 hours till meet day, I am getting excited and nervous. When you have anxiety about a competition like this, it can make things a little more challenging. You may lose your appetite, have negative thoughts come to mind, or even start to doubt why you signed up in the first place. I am here to tell you that the ONLY thing or person standing in your way is the person in the mirror. I started having all of these thoughts last night and even this morning. Then I remembered how much work I have put in through the last 11 weeks leading up to this. I remember all of the anxiety attacks, panic attacks and every single bump in the road I went through. These aren’t anything negative, these were mini battles where you had to dig deep to beat them. These were learning experiences. We work too hard not to enjoy moments like this. It’s time to compete. Tomorrow it’s me against me, I am looking to get a higher total than last time. I am looking to prove to myself that I won’t let anxiety beat me, instead I will beat anxiety and make it my bit**! 

IT’S MEET WEEK BABY, LET’S GO!

I will not fall victim to anxiety,  I have taken so much sh*t from it over the years and I’ve had enough. I challenge you to be the one that beats down anxiety with me. We will not be a statistic that lets mental illness win, WE will take the challenge and beat anxiety down. 

If you are struggling with anxiety, depression, panic attacks, or any mental illness then lets stand up and take action. Let us be the ones that take control. If you need help then by all means get a friend or family member to help! Or even contact me!! I am on your side always and we will all get through this together. I love you all and I appreciate all of the support, its time to go have fun tomorrow. 

I am using this photo from http://mental-solutions.blogspot.com/2013/11/mental-health-hotline.html

Have an awesome Friday!
-Alex Costa-

I’m Trying Contrast Showers For Recovery

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In this video, I am trying out a recovery method called contrast showering. It is using hot water and cold water to manipulate recovery time. It is also full of other health benefits but check out this video from tigerfitness https://www.youtube.com/watch?v=R4rmr90mvzc and juggernaut training systems – https://www.youtube.com/user/CWSmith52 for more info on this topic. I don’t know as much on them yet because I just started to try them out but I will cover another video in the future and cover all of the benefits the contrast shower offeres!

Meet day is less than 48 hours away!!

Have a great day!
-Alex Costa-

How To Make Healthy Stir Fry

Im am bringing you a recipe from the kitchen today! Stir fry is a popular food option but it can be made with high sodium levels and not be as healthy. I am showing you a recipe from scratch you can do at home within 20-30 minutes!

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The thing I really enjoy about stir fry is that you can personalize it to your favorite foods, at least to an extent if you’re trying to be healthy. 

You can do things such as add pasta noodles, rice, beans, etc for carbs. You can do this with thinks such as chicken, shrimp, beef, steak, turkey and more for a protein source. You can also add a nice variety of veggies for more micronutrients. It can be changed around to a different taste each time if wanted.

A few main Saftey points when preparing this meal:

  • Be careful cutting chicken, if you are a younger viewer then have a parent or guardian help you.
  • Wash your hands very throughly after dealing with raw products such as chicken.
  • Make sure you cook the chicken all the way to make sure any and all bacteria is out of the product.

I hope you enjoy this post and enjoy the video! Let me know how yours turns out! Post it on Instagram and tag me @costalottamoney1 or @ironstrengthandconditioning 

Have a great Monday!
-Alex Costa-

Workout Wednesday (Bench Edition)


How much ya bench bro?? 

Yea, we’ve all been asked this question, so lets do a workout that will give us some confidence when we answer that! 

We will start off with bench press. Do the bar for your first warm up, don’t just slap on 45s on each side and start. If you want to work technique and get a better bench, warm up properly. After you find a good working weight, we will take that on for 4 sets of 3 reps to start off the workout.

After we finish with bench, we will move to bent over rows with an under grip position on the bar. We will work to a heavy set of 8 reps for 4 sets.

Next is a superset of incline dumbbell bench press and wide grip pull ups. For pull ups, try going for failure but go until it gets to at least 10 reps. If you can’t do that many pull ups, you can do assisted pull ups or use a lat pull down machine and put about 75%-100% of your bodyweight number as the weight on the machine.

We will then finish with a tri-set of overhead tricep extensions with a dumbbell, close grip push ups and dips. 

After you have finished the workout, go eat and get some good quality food in to help your body become stronger! I hope you like this workout, please give me feedback on how it works for you and let me know if you have questions! Have a great Wednesday! 

-Alex Costa-

Strength Topic Q&A

I took some questions I got about strengtha dn put them into a Q&A video so you can learn from them! We talk about bench, vertical jumps and more! Hope you like the video and hopefully it helps you out!!


My Current Supplements (STRENGTH EDITION)

In today’s video, I am going over the supplements I am using to get ready for my powerlifting meet. In other words, I would consider this my strength stack to help me add strength and muscle. Let me know if you have any questions!

I am doing a Q&A over on any strength questions! Send me your questions and you may be featured in my Q&A video!

Have an awesome Monday!

-Alex Costa-