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!
I’m so pumped to start posting more so you guys can learn and follow along with me! I am doing a powerlifting meet in a few weeks and want to start making videos on the process. I want to start posting more videos in general. In this video, I also finally speak about my anxiety and other battles I have been going through. Thanks for watching, keep coming back for more videos!
HAPPY HALLOWEEN EVERYONE! So very sorry I haven’t posted in such a long time, I got so busy opening my gym, training and coaching. I want to try posting more because I have sooooo very much I want to share and teach you guys! I hope you enjoy this workout I made today. Something that should really give ya a challenge and make you work! Let me know how you do, time yourself each set and try to beat the previous times!
Have a great day and great Halloween!
Haven’t done a workout wednesday in a while so I thought I would provide you with a solid arm workout to try!
We are starting with 10 sets of 10 reps with cable tricep extensions and then same with cable curls. I want you to do each set right back to back with no rest. I want you to switch weight each time or have a partner do it for you. After we are tackling our first superset. We have one arm dumbbell preacher curls, use a controlled pace on this and don’t just swing the weight up. You will superset this with single arm overhead dumbbell extensions. On our last set we will do a giant drop set so you will start with the heaviest weight you used which was on your last set then immediately grab the next set of dumbbells down in weight. So if you use a 35lb dumbbell for your last set then drop down to 30lb then 25lb and do one more set of 15lb. Each of those will be 10 reps. Next up is our triset of close grip curls, reverse curls and skull crushers all done with an EZ curl bar. You will finish the workout with 100 reps of band tricep pushdowns and then same for band curls. This will force more blood into the elbow joint and into the muscle for better recover and a solid pump
If you don’t know how to do any of the exercises, go to Costafitness.org and click on the Vault of Gainz to see how to do the exercises. Give this workout a try and let me know if you made it all the way through!
I am so excited to share more info as this unfolds! I will be hosting my own Speed Academy. It will be multiple days and will be limited spots so that the athletes get the absolute best coaching and critiquing possible!
If you are trying to get faster and become one of the fastest, most dominate athletes on your team then I would 100% keep an eye out for this!!
This is designed to teach proper mechanics to increase speed efficiency and decrease the chances of injury due to incorrect sprint technique. I will also be doing some of my favorite speed drills to increase top speed as well!
The event will be held locally around Newark, if you have any questions feel free to send me an email and I will respond as quickly as possible! I’ll be dropping more details later today!
Much love to everyone and have an awesome day!
I will be owning my own private gym!! You guys have no idea how excited I am to share this with you! This has been a goal of mine since I started lifting weights back in high school. It’s not a gym where you can buy a membership but down the road I plan on expanding the gym by buying a bigger place and then having memberships available but for now this will work perfectly fine!
I will have the indoor section where the strength equipment will be set up at. I have a garage door that opens to the back outside, this will be a spot where I will have a basketball hoop set up, tires, an outdoor rig with a pull up and dip bar as well as a squat rack to do squats outside on nice days. There will be room for sprints, sled work, speed / agility work and so on. There is quiet a bit of outside space actually. I also have access to a spot right next to my location to hold bigger groups for speed & agility sessions. I can also time 40s, 60s and perform other combine drills there.
I first started working on the room back in December and thought this would take a year to do. Only four and a half months later, it’s on the home stretch!
Next is to hang drywall, paint, finish hanging new lights, get the mirrors in and then put together all the equipment!!
This was originally something I was going to keep a secret until it was completely done but I want to show you guys day to day progress. I want to share my passion and excitement with all of you as well!
Big thanks to my Dad for helping me get in here. I also want to thank Taylor, Nick, Mike, Aj, Wes and Dominick for helping me out when I have needed it. I will be posting a lot more picture of the progress and start showing you guys before and after pictures as I keep getting more done! I also want to take a moment and thank Cory for all of the help and guidance you have offered to me! I appreciate you more than you know G.
Thank you for taking the time to read this long post. I appreciate you all especially everyone who has reached out to me to show support. Much love to everyone! Have a great day and enjoy the week!
This is an exercise I do once in the blue moon but should do more often. This is a great anti-rotation movement to create stability in the core and shoulders. You can switch up difficulty by using different bands or standing closer & further from the rack. There are multiple ways of doing this exercise but I chose this one today.
Tie up a band to a rack, I usually attach mine about even with my mid stomach area. I then grab the band and interlock my fingers. Stand with feet a little further than shoulder width to create a good base and have a slight bend in the knees. Extend your arms out with a soft bend in the elbows so that you make a “V” shape or triangle with your arms. Next you will simply press the band out and bring it back in. Keep the band in a straight line when its moving back and forth. The main reason we are doing this is because of it being an anti-rotation exercise, so our core really has to work and fire up to keep your torso from coming towards the rack. Try 10 reps on each side for 3 sets then work to tougher bands or more volume.
I hope everyone is having a great day!
GO SHARE THE ARTICLE ON STACK.COM
Here is the link:
HUGE NEWS!! After working on getting a chance to write for a bigger audience, I have finally got my first article published on STACK.com👌🏼
This was something I set out to do about a year or 2 ago. I always wanted to write for a big website or a magazine. I am very happy to say that I can finally cross that goal off my list!! Thank you for stopping by to check it out if you can! Much love, and more to come! I’m posting the link in my bio, go check it out and let me know what you think🙏🏼 also I want to thank @taylorgallant_ for helping me with the content! She helped record the videos and take pictures!
This is first of many, I am looking forward to getting more content out to them and others. My next big thing is to get a magazine publication!
I love you guys, thank you for the support!
This isn’t any chipotle guac but it still taste great👌🏼 Plus it is super easy to make. All you need is an avocado, lime juice, salt, pepper and some onion.
1. First you need to mash up the avocado with a fork. Mash it until it becomes a smooth texture.
2. Now we will chop up onions and throw them in. If you do not like onion, then you can add in something else! Make it unique and use ingredients you would prefer.
3. From here, I add in the lime juice, pepper and a little salt to help with flavoring. Then continue mixing it up and mashing with the fork.
After you are done, take a chip and try it out! You could even put this with a quesadilla or whatever you’d like. It took me about 5 minutes total to do all this. I always put a little less of the ingredients into the mashed up avocado because you can always add more if it is too plain. If you throw too much in it could be too strong. One of the best things about making guac is that you can make it your own by adding whatever you like. Mine was a little more of a healthy option so if you are trying to keep the eating clean but also taste good then try mine out! Hope everyone is having a great week!