| 1 | 311 - Come Original |
| 2 | Metallica - Enter Sandman |
| 3 | Tool - Aenima |
| 4 | Foo Fighters - Everlong |
| 5 | Lil Wayne, Drake - Forever |
| 6 | Metallica - Whiskey In The Jar |
| 7 | Goo Goo Dolls - So Alive |
| 8 | House of Pain - Jump Around |
| 9 | Linkin Park - Faint |
| 10 | Nirvana - Smells Like Teen Spirit |
| 11 | Fuel - Shimmer |
| 12 | Elvis Presley - Suspicious Minds |
| 13 | Linkin Park - Shadow of the Day |
| 14 | Counting Crows - Mr. Jones |
| 15 | Kiss - I'm a Legend Tonight |
| 16 | Eagles - Hotel California |
| 17 | Hozier - Take Me To Church |
| 18 | STP - Big Bang Baby |
| 19 | Billy Joel - We Didn't Start the Fire |
| 20 | Gin Blossoms - Hey Jealousy |
My Personal Records
Food and nutrition is what will make you the happiest or most frustrated with your fitness journey and results. I've experienced and understand why nutrition can be such a battle. Our eating habits are deeply engrained, and we've spent years developing those patterns. Over the last several years, I've limited the foods I've grown up enjoying a little bit too much, such as pizza, snickers bars, McDonalds, fried chicken, etc. I've begun eating less processed foods and have felt better, and noticed I have more energy.
You have to learn to like healthy eating more than unhealthy gorging. If you want to look good, feel good, or lose fat, build muscle, and live longer, you have to love food for the taste, nutrition, and the results it brings.
Meals: I try to combine a portion of protein, complex carbs, and healthy fats in each meal. For breakfast, I'll have oatmeal or cereal (shredded wheat) with a Quest protein bar, maybe toast with almond butter and a banana, with either green tea, water, juice, or chocolate milk. For lunch during the week, it's been a turkey wrap, greek yoghurt, apple, water. Sometimes I'll include a soup, salad, or veggies with my lunch to up the caloric content. For snacks through out the day, I'll have almonds or turkey jerky. If I'm working out in the evening I'll have a cliff bar, and coffee, or a pre-workout drink on the way to the gym. Immediately after the gym, I'll have a whey protein or mass gainer shake, followed by dinner; some type of protein like chicken or salmon, brown rice or a sweet potato, and veggies. I'll always have a "cheat meal" on the weekend, like pizza, and I usually like to have apple pie, or chocolate chip cookies on Sunday night.
Learning how to eat for life requires that you re-learn how to grocery shop, or possibly even start really thinking about it for the first time. When you're cruising the aisles at your local supermarket, try to stick to these foods outlined below. As you can see, your diet does not have to be built from the same boring foods. You can enjoy a lot of variety!
I'm currently doing hypertrophy training with most of my rep ranges around 8-10. Although sometimes I will mix it up and go for higher reps with less weight, or do around 5-6 reps for strength. Lately I've been training arms 2x week. I will usually do chest and triceps together, back and biceps, shoulders one day, and legs on another day. I try to keep 24 hours in between workouts, and am usually running, or have soccer in between those off days from the gym.
