The Contrast

The Contrast
Lift Big, Sing Big, Look Great Doing It.

Saturday, December 31, 2016

Pull

Pull Up Variations
35lbs 10x6

Rope Kneeling Lat Pulldowns
5x15

Machine Pulldowns
5x15

Lateral Raises
ss with/
Rear Delt Flys
3x15

4 Bicep Movments
3x15

OperaBroTraining.com

Instagram/Twitter: @TheOperaBro

Friday, December 30, 2016

Push

Incline Bench
215lbs

Incline Bench
70% 5x5

Cable Incline
5x15

Standing Hammer Shoulder
5x15

Dips ss with/ BW +15lbs
Upper Chest
5x15

Tricep Movements
4x15

OperaBroTraining.com

Wednesday, December 28, 2016

Legs

Squats
350lbs

Squats
70% 5x5

Heavy Sumo Deads
455lbs

Squat Machine
5x15

Leg Press
5x15

Leg Ext.
Leg Curls
Calf Raise
3x15-30

Tuesday, December 27, 2016

Pull

Low Rack Pulls
405-425lbs

Low Hammer Pulls ss with/
T Bar Rows
5x15
Low Cable Rows ss with/
Cable Lat Pull Overs
5x15

Upright Rows ss with/
Lateral Raises
5x15
4 Bicep Movements
3x15

Monday, December 26, 2016

Push

Overhead Press
145lbs

Overhead Press
80% 5x3
Incline Bench ss with
Upper Chest Flys
5x15
Scott Press
5x15
Push Up's ss with/
Dip 
5x8 (each)
3 Tricep Variations
4x15

Sunday, December 25, 2016

Legs

Deads
460-480lbs

Deads
80% 5x3

Front Squats
265-285lbs

Leg Press
5x8-12

Squat Machine
5x8-12

Leg Ext.
Leg Curls
Calf Raise
3x12-15

OperaBroTraining.com

Instagram/Twitter: @TheOperaBro

Thursday, December 22, 2016

Push

Incline Bench
215lbs

Incline Bench
80% 5x3

Cable Incline
5x15

Cable Shoulder
5x15

Dips ss with/ BW +5lbs
Upper Chest
5x15

Tricep Movements
4x15

OperaBroTraining.com

Instagram/Twitter: @TheOperaBro

Pull

Pull Up Variations
35lbs 10x5

Lat Pulldowns
5x15

Hammer Pulldowns
5x15

Lateral Raises
5x15

Rear Delt Flys
3x15

4 Bicep Movments
3x15

OperaBroTraining.com

Instagram/Twitter: @TheOperaBro

Wednesday, December 21, 2016

Legs

Squats
345lbs

Squats
80% 275lbs 5x3

Heavy Sumo Deads
445lbs

Squat Machine
5x15

Leg Press
5x15

Leg Ext.
Leg Curls
Calf Raise
3x15-30

Tuesday, December 20, 2016

Pull

Low Hammer Pulls ss with/
T Bar Rows

5x15
Low Cable Rows ss with/
Cable Lat Pull Overs
5x15

Upright Rows ss with/
Lateral Raises
5x15
4 Bicep Movements
3x15

Push

Overhead Press
145lbs

Overhead Press
90% 5x1
Incline Bench ss with
Upper Chest Flys
5x15
Scott Press
5x15
Push Up's ss with/
Dip
5x8 (each)
3 Tricep Variations
4x15

Sunday, December 18, 2016

Legs

Deads
460-480lbs

Deads
90% 5x1

Front Squats
265-285lbs

Leg Press
5x8-12

Squat Machine
5x8-12

Leg Ext.
Leg Curls
Calf Raise
3x12-15

OperaBroTraining.com

Instagram/Twitter: @TheOperaBro

Friday, December 16, 2016

Pull

Pull Up Variations
30lbs 10x8

Lat Pulldowns
5x15

Hammer Pulldowns
5x15

Lateral Raises
5x15

Rear Delt Flys
3x15

4 Bicep Movments
3x15

OperaBroTraining.com

Instagram/Twitter: @TheOperaBro

Thursday, December 15, 2016

Push

Incline Bench
210-215lbs



Incline Bench
90% 5x1

Cable Incline
5x15

Cable Shoulder
5x15

Dips ss with/ BW +5lbs
Upper Chest
5x15

Tricep Movements
4x15

OperaBroTraining.com

Instagram/Twitter: @TheOperaBro

Wednesday, December 14, 2016

The Protein Problem - Breakfast

The Protein Problem: Breakfast Edition


Frequently my clients have trouble hitting their required protein goals when first starting out. I generally recommend 1 gram of protein per 1 pound of lean muscle mass, sometimes more. This has a wide variety of benefits to help people hit their daily nutritional goals and makes my job a lot easier in helping them lose weight and gain muscle.

The key to hitting these numbers is having one of your meals be a sacrificial lamb. Meaning the meal that you're going to enjoy the least. Today we're going to talk about breakfast being the sacrificial lamb.

The meal I choose to enjoy the least is breakfast, which I consume AFTER my morning training session. I live and work in New York City, so I've chosen brands that I can find in most stores in Manhattan. You can select whatever brands you'd like, but I recommend them having a similar nutritional value and macro-nutrient profile.

My current DAILY New York City Breakfast:

 

- 1 11o oz Pure Protein Shake
- 2 80 Calorie Dannon Light and Fit Greek Yogurts
- 1 Quest Bar (I switch between Chocolate Chip Cookie Dough, S'Mores, and Oatmeal Cookie)
- 1 16 oz 0% Fat Friendship Dairies Cottage Cheese

Calories: 790
Protein: 120 grams
Carbohydrates: 70 grams
Fat: 10 grams
Fiber: 20 grams


With one meal you've put a massive dent in your protein needs and gotten lots of fiber, yet still left plenty of calories for a decent day of meals ahead of you.


Potential Problems:
It's a LOT of dairy. If you have issues with consuming dairy (lactose intolerant, skin issues, etc.) this solution will not be of any help.

Until Next Time,

Lift Big, Sing Big, and Look Great Doing It

The Opera Bro 

OperaBroTraining.com

Tuesday, December 13, 2016

Legs

Squats
345lbs

Squats
90% 310lbs 5x1

Heavy Sumo Deads
435lbs

Squat Machine
5x15

Leg Press
5x15

Leg Ext.
Leg Curls
Calf Raise
3x15-30

Pull

Low Rack Pulls
455lbs

Seal Rows ss with/
Low Hammer Pulls

5x15
 
Low Cable Rows ss with/
Lat Pull Overs
5x15

Upright Rows ss with/
Lateral Raises
5x15
 
Bicep Movements
4x15

Push

Overhead Press
150lbs

Overhead Press
70% 5x5
 
Incline Bench ss with
Upper Chest Flys
5x15
 
Scott Press
5x15
 
Push Up Variations 
5x15
 
3 Tricep Variations
4x15

Legs

Deads
460-480lbs

Deads
70% 5x5

Front Squats
265-285lbs

Leg Press
5x8-12

Squat Machine
5x8-12

Leg Ext.
Leg Curls
Calf Raise
3x12-15

Wednesday, December 7, 2016

Pull

Pull Ups
30lbs 10x7

Lat Pulldowns
5x15

Hammer Pulldowns
5x15

Lateral Raises
5x15

Rear Delt Flys
3x15

4 Bicep Movments
3x15

Push

Incline Bench
210-215lbs

Incline Bench
50% 5x10

Cable Incline
5x15

Cable Shoulder
5x15

Dips ss with/
Upper Chest
5x15

Tricep Movements
4x15

Sunday, December 4, 2016

Legs

Squats
340lbs

Squats
70% 240lbs 5x5

Heavy Sumo Deads
435lbs

Squat Machine
5x8-12

Leg Press
5x8-12

Leg Ext.
Leg Curls
Calf Raise
3x12-15

Saturday, December 3, 2016

Pull

Seal Rows ss with/
Low Hammer Pulls
5x8-12
Low Cable Rows ss with/
Lat Pull Overs
5x8-12

Upright Rows ss with/
Lateral Raises
5x8-12
Bicep Movements
4x8-12

Push

Overhead Press
140
Overhead Press
80% 6x3
Incline Bench ss with
Upper Chest Flys
5x8-12
Scott Press
5x8-12
Push Up Variations 
5x8-12
3 Tricep Variations
4x8-12

Wednesday, November 30, 2016

Legs

Deads
460lbs

Deads
80% 5x3

Front Squats
265-285lbs

Leg Press
5x8-12

Squat Machine
5x8-12

Leg Ext.
Leg Curls
Calf Raise
3x12-15

Tuesday, November 29, 2016

Pull

Pull Ups
30lbs 10x6

Lat Pull Downs
5x8-12

High Hammer Pull Downs
5x8-12

Lateral Raises
5x8-12

Rear Delt Flys
3x8-12

3 Bicep Movements
4x8-12

Monday, November 28, 2016

Push

Incline Bench
210-215lbs



Incline Bench
60% 5x8

Cable Incline
5x8-12

Cable Hammer
5x8-12

Dips ss with/
Upper Chest
5x8-12

Tricep Movements
4x8-12

Saturday, November 26, 2016

Legs

Squats
325-335lbs

Squats
80% 5x3

Heavy Sumo Deads

Squat Machine
5x8-12

Leg Press
5x8-12

Leg Ext.
Leg Curls
Calf Raise
3x12-15

Friday, November 25, 2016

Pull

Rack Pulls
540-545lbs

T Bar Rows
4x8-12

Low Hammer Pulls
4x8-11

Low Cable Rows
4x8-12

Lat Pull Overs
4x8-12

Upright Rows
4x8-12

Bicep Movements
4x8-12




Push

Overhead Press
150-160lbs

Overhead Press
90% 5x1

Incline Bench ss with
Upper Chest Flys
5x8-12

Scott Press
5x8-12

Push Up Variations 
5x8-12

3 Tricep Variations
4x8-12

Tuesday, November 22, 2016

Legs

Deads
475lbs

90% (425lbs) 5x1

Front Squats
265lbs

Leg Press
5x8-12

Squat Machine
5x8-12

Leg Ext.
Leg Curls
Calf Raises
3x12-15

Pull

Pull Ups
30lbs 10x5

Lat Pull Downs
5x8-12

High Hammer Pull Downs
5x8-12

Lateral Raises
5x8-12

Rear Delt Flys
3x12-15

3 Bicep Movements
4x8-12

Sunday, November 20, 2016

Push

Incline Bench
210-215lbs

Incline Bench
70% 5x5

Hammer Incline
5x8-12

Hammer Shoulder
5x8-12

Dips ss with/
Upper Flys
5x8-12

3 Tricep Movements
4x8-12

Friday, November 18, 2016

Legs

Heavy Squats
335lbs

Squats
90% 295lbs 5x1

Heavy Sumo Deads
425lbs

Squat Machine
5x8-12

Smith Lunge
5x8-12 (each leg)

Leg Ext
Leg Curls
Calf Raises
3x8-12

Thursday, November 17, 2016

Pull

Trap Machine Rack Pulls
540-545lbs

T Bar Rows
4x8-12

Low Hammer Pulls
4x8-12

Low Cable Rows
4x8-12

Lat Pull Overs
4x8-12

Upright Rows
4x8-12

3 Bicep Movements
4x8-12


Wednesday, November 16, 2016

Push

Overhead Press
150-165lbs

Overhead Press
60% 5x8

Incline Bench ss with/
Upper Chest Flys
5x8-12

Scott Press
5x8-12

Push Up Variations
5x8-12

3 Tricep Movements
4x8-12

Monday, November 14, 2016

Deads

Deads
405lbs

Deads
60% 5x8

Heavy Front Squats

Squat Machine
5x8-12

Leg Press
5x8-12

Leg Ext.
Leg Curls
Calf Raise
3x12-15

Sunday, November 13, 2016

Pull

Pull Ups
25lbs 10x8

Lat Pull Downs
5x8-12

High Hammer Pull Downs
5x8-12

Lateral Raises
5x8-12

Rear Delt Flys
3x12-15

3 Bicep Movements
4x8-12

Saturday, November 12, 2016

Push

Incline Bench
210lbs

Incline Bench
80% 170lbs 5x3

Hammer Incline
5x8-12

Hammer Shoulder
5x8-12

Dips ss with/
Upper Chest Flys
5x8-12

3 Tricep Movements 
4x8-12

Thursday, November 10, 2016

Legs

Squats
315-345lbs

Squats
60% 5x8

Heavy Sumo Deads

Squat Machine
5x8-12

Leg Press
5x8-12

Calf Raise
3x12-15

Wednesday, November 9, 2016

Pull

Rack Pulls
535lbs



T Bar Rows
4x8-12

Low Hammer Pulls
4x8-12

Low Cable Rows
4x8-12

Lat Pull Overs
4x8-12

Upright Rows
4x8-12

3 Bicep Movements
4x8-12

Tuesday, November 8, 2016

Push

Overhead Press
160lbs 



Overhead Press
70% 5x5

Incline Bench ss with/
Upper Chest Flys
5x8-12

Scott Press
5x8-12

Push Up Variations
5x8-12

3 Tricep Movements
4x8-12

Monday, November 7, 2016

Legs

Deads
485lbs



Deads
70% 340lbs 5x5

Heavy Front Squats
250lbs

Squat Machine
5x8-12

Leg Ext
Leg Curls
Calf Raise
3x12-15

Saturday, November 5, 2016

Pull

Pull Ups
25lbs 10x7

Lat pulldowns
5x8-12

High Hammer Pulls
5x8-12

Lateral Raises
5x8-12

Rear Delt Flys
3x12-15

3 Bicep Movements 
4x8-12

Friday, November 4, 2016

Push

Incline Bench
205lbs

Incline Bench 
90% 195 1x1 185lbs 4x1

Hammer Incline
5x8-12

Hammer Shoulder
5x8-12

Dips ss with/
Upper Chest Flys 
5x8-12

3 Tricep Movements 
4x8-12


Legs

Squat
315-345

Squat
70% 5x5

Heavy Sumo Deads

Leg Press
5x8-12

Squat Machine
5x8-12

Leg Ext.
Leg Curl.
Calf Raise
3x12-15

Tuesday, November 1, 2016

Pull

Rack Pulls
530lbs



T Bar Rows
4x8-12

Low Hammer Pulls
4x8-12

Cable Rows
4x8-12

Lat Pull-Overs
4x8-12

Upright Rows
4x8-12

3 Bicep Movements
4x8-12

Monday, October 31, 2016

Push

Overhead Press
135lbs

Overhead Press
80% 110lb 5x3

Incline Bench ss with/
Upper chest Flys 
5x8-12

Scott Press
5x8-12

Push Up Variations 
5x8-12

3 Tricep Movements 
4x8-12

Legs

Deads
480lbs



80% 5x3

Heavy Front Squats

Squat Machine
5x8-12

Leg Press
5x8-12

Leg Ext
Leg Curls
Calf Raise
3x12-15

Friday, October 28, 2016

Pull

Pull Ups
25lbs 10x6

Lat Pulldowns
5x8-12

High Hammer Pulls
5x8-12

Lateral Raises
5x8-12

Rear Delt Flys
3x8-12

3 Bicep Movements
4x8-12

Thursday, October 27, 2016

Push

Incline Bench
205lbs

Incline Bench
60% 125lbs 5x8

Incline Hammer Press
5x8-12

Shoulder Hammer
5x8-12

Dips ss with/
Upper Chest Fly
5x8-12

3 Tricep Movements
4x8-12

Tuesday, October 25, 2016

Legs

Squats
325-345lbs

Squats
80% 5x3

Heavy Sumo Deads

Leg Press
5x8-12

Squat Machine
5x8-12

Leg Extensions
4x8-12

Leg Curls
4x8-12

Calf Raise
3x12-15

Monday, October 24, 2016

Pull

Rack Pulls
525lbs



T Bar Rows
4x8-12

Low Hammer Pulls
4x8-12

Cable Rows
4x8-12

Lat Pull Overs
4x8-12

Upright Rows
4x8-12

3 Bicep Movements
4x8-12

Sunday, October 23, 2016

Push

Overhead Press
150-160lbs

Overhead Press
90% 5x1

Incline Bench ss with/
Upper Chest Flys
5x8-12

Arnold Press
5x8-12

Push-Up Variations
5x8-12

2 Tricep Movements
4x8-12

Friday, October 21, 2016

Legs

Deads
475lbs



90% 425lbs 5x1

Heavy Front Squat
255lbs

Leg Press
5x8-12

Squat Machine
5x8-12

Leg Ext.
Leg Curls
Calf Raise
3x12-15

Thursday, October 20, 2016

Pull

Chin Ups
25lbs 10x5

Lat Pull Downs
5x8-12

High Hammer Pulls
5x8-12

Lateral Raises
5x8-12

Rear DeltFlys
3x8-12

3 Bicep Movements
4x8-12

Wednesday, October 19, 2016

Push

Incline Bench
190lbss

Incline Bench
70% 145lbs 5x5

Incline Hammer Bench
5x8-12

Shoulder Hammer
5x8-12

Dips ss with/
Upper Chest Flys
5x8-12

3 Tricep Movements
4x8-12

Monday, October 17, 2016

Legs

Squat

Squat
95% 5x1

Heavy Sumo Deads

Leg Press
8x8-12

Squat Machine
4x8-12

Leg Extensions
5x8-12

Leg Curls
4x8-12

Calf Raise
3x12-15

Sunday, October 16, 2016

Pull

Rack Pulls
520lbs

T Bar Rows
4x8-12

Lower Hammer Pulls
4x8-12

Cable Rows
4x8-12

Lat Pull Overs
4x8-12

Upright Rows
4x8-12

3 Bicep Movements
4x8-12

Saturday, October 15, 2016

Push

Overhead Press
150

Overhead Press
70% 105lbs 5x5

Incline Bench ss with/
Upper Chest Flys
5x8-12

Arnold Press
5x8-12

Push Up Variations 
5x8-12

3 Tricep Movements 
4x8-12

Thursday, October 13, 2016

Legs

Deads
465lbs

70% 5x5

Heavy Front Squat
260lbs

Leg Press
5x8-12

Lunges
4x8-12

Split Lunges
4x8-12

Leg Ext.
Leg Curls
Calf Raises
3x12-15

Wednesday, October 12, 2016

Pull

Chin Ups/Pull Ups
10x10

Lat Pulldowns
5x8-12

High Hammer Pulls
5x8-12

Lateral Raises
5x8-12

Rear Delt Flys
3x8-12

3 Bicep Movements
4x8-12

Tuesday, October 11, 2016

Push

Incline Bench
210-215lbs

Incline Bench
80% 5x3

Incline Hammer Bench
5x8-12

Incline Hammer Shoulder
5x8-12

Dips ss with/
Upper Chest Flys
5x8-12

3 Tricep Movements
3x8-12


Monday, October 10, 2016

Legs

Squats
315lbs

Squats
70% 225lbs 5x5

Sumo Deads
435lbs

Stiff Leg Deads
4x8-12

Leg Press
5x8-12

Split Squats
4x8-12

Leg Curls
4x8-12

Calf Raise
3x12-15


Saturday, October 8, 2016

Pull

Rack Pulls
515lbs



T Bar Rows
4x8-12

Low Hammer Pulls
4x8-12

Cable Rows
4x8-12

Lat PullOvers
4x8-12

Upright Rows
4x8-12

3 Bicep Movements
4x8-12

Friday, October 7, 2016

Legs

Squats
345lbs

80% Squats
275lbs 5x3

Heavy Sumo Deads
430lbs

Stiff Leg Deads
4x8-12

Leg Press
5x8-12

Split Squats
4x8-12

Leg Curls
4x8-12

Calf Raise
3x12-15

Push

Overhead Press
150lbs

Overhead
80% 5x3

Incline Bench ss with
Upper chest flys
5x8-12

Arnold Press
5x8-12

Push Up Variations
5x8-12

3 Tricep Variations
4x8-12

Tuesday, October 4, 2016

Pull

Chin Ups/Pull Ups
10x9

Lat Pull Downs
5x8-12

Hammer High Pulls
5x8-12

Lateral Raises
5x8-12

Rear Delt Flys
3x8-12

3 Bicep Movements
4x8-12

Monday, October 3, 2016

Push

Heavy Incline Bench Press
205lbs

Incline Bench Press
90% 185lbs 5x1

Incline Dumbbell Bench
5x8-12

Seated Hammer Shoulder Press
5x8-12

Dips ss with/
Upper Chest Flys
5x8-12

3 Tricep Movements
4x8-12

Saturday, October 1, 2016

Legs

Deads
460lbs



80% 5x3
370 6x3

Heavy Front Squat
275lbs

Leg Press
5x8-12

Lunges
4x8-12

Split Lunges
4x8-12

Leg Curls
Leg Exts
Calf Raise
3x12-15

Pull

Rack pulls
510lbs

Barbell Rows
4x8-12

Low Hammer Pulls
4x8-12

Cable Rows
4x8-12

Lat PullOvers
4x8-12

Upright Rows
4x8-12

3 Bicep Movements 
4x8-12

Push

Overhead Press
145lbs

Overhead Press
90% 135lbs 5x1

Incline Bench ss with
Incline Flys
5x8-12

Arnold Press
5x8-12

Push Up Variations
5x8-12

Tricep Movements
4x8-12



Tuesday, September 27, 2016

Legs

Heavy Squats
335lbs



Squats
90% 295lbs 5x1

Heavy Sumo Deads
425lbs

Stiff Leg Deadlifts
4x8-12

Leg Press
5x8-12

Split Squats
4x8-12

Leg Curls
4x8-12

Calf Raise
4x12-15

Monday, September 26, 2016

Pull

Chin/Pull Ups
10x8

Lat Pulldown
5x8-12

Hammer High Pull
5x8-12

Lateral Raises
5x8-12

Rear Delt Flys
3x8-12

3 Bicep Movements
4x8-12

Push

Overhead Press
150lbs

Overhead
55% 80lbs 5x12

Incline Bench ss with/
Incline Flys
5x8-12

Arnold Press
5x8-12

Push Up Variations
5x8-12

3 Tricep Variations
4x8-`1

Saturday, September 24, 2016

Legs

Heavy Deadlift
455lbs

Deadlift
90% 410lbs 5x1-2

Heavy Front Squat
270lbs PR

Leg Press
5x8-12

Lunges
3x8-12

Split Lunges
3x8-12

Leg Ext.
Leg Curl
Calf Raise
3x12-15

Pull

Rack Pulls
505lbs

Barbell Rows
4x8-12

Low Hammer Pulls
4x8-12

Low Cable Pulls
4x8-12

Lat Pull Overs
4x8-12

Upright Rows
4x8-12

3 Bicep Movements
4x8-12

Wednesday, September 21, 2016

Push

Bench
235lbs

Bench
55% 135lbs 5x12

Incline Bench
5x8-12

Seated Hammer Shoulder Press
5x8-12

Dips ss with/
Upper Chest Flys
4x8-12

Tricep Work
3 Lifts
4x8-12

Tuesday, September 20, 2016

Legs

Squats
315lbs

Squats
235 5x6

Heavy Sumo Deads (415lbs)



Stiff Leg Deads
4x8-12

Leg Press
4x8-12

Split Squats
4x8-12

Leg Curls
4x8-12

Calf Raise
3x12-15

Sunday, September 18, 2016

Pull

Chin Ups
95lbs

Chin Ups
BW +5lbs 5x8-12

Lat Pulldowns
5x8-12

High Hammer Pulls
5x8-12

Lateral Raises
5x8-12

Rear Delt Flys
3x8-12

3 Bicep Movements
4x8-12

Saturday, September 17, 2016

Push

Overhead Press
145lbs

Overhead 
65% 5x8

Incline Bench ss with/
Incline Chest Flys 
5x8-12

Arnold Press
40-50lbs 4x8-12

Push Up Variations
5x8-12

3 Tricep Variations
4x8-12

Thursday, September 15, 2016

Legs

Heavy Deads
455lbs (sore lower back)

Deads
365lbs 3x5

Heavy Front Squats
235lbs

Leg Press
5x8-12

Lunges
3x8-12

Split Lunges
3x8-12

Leg Ext
Leg Curls
Calf Raises
3x12-15

Wednesday, September 14, 2016

Pull

Block Pulls
1 Heavy Set (500lbs)



Barbell Rows
4x8-12

Low Hammer Pulls
4x8-12

Low Cable Pulls
4x8-12

Lat Pullovers
4x8-12

Upright Rows
4x8-12

3 Bicep Movements
4x8-12

Push

Heavy Bench
235lbs



Bench press
65% 175lbs 1x8, 165lbs 3x8, 1xAMRAP

Incline Bench
5x8-12

Seated Shoulder Press
5x8-12

Weighted Dips ss with
Upper Chest flys
4x8-12

Tricep Work
3 Lifts
4x8-12

Monday, September 12, 2016

Legs

Heavy Squat
335lbs



Squat
80% 265lbs 5x4

Heavy Sumo Dead

Stiff Leg Deads
4x8-12

Leg Press
4x8-12

Split Squat
4x8-12

Leg Curls
4x8-12

Calf Raise
3x12-15

Saturday, September 10, 2016

Pull

Weighted Chin Ups
1 Heavy Set 90lbs (2 45's)



BW 5x8-12

Lat Pulldown (Varying Grips)
5x8-12

High Hammer Pulls
5x8-12

Lateral Raises
3x8-12

Rear Delt Flys
3x8-12

Seated Incline
Standing Bicep
Upright Bicep Face Curls
4x8-12

Friday, September 9, 2016

Push

Heavy Overhead Press
155lbs



Overhead Press
75% 5x5 115lbs

Incline Barbell Bench ss with/
Upper Chest Flys
5x8-12

Arnold Press
30-45lbs 4x8-12

Push Up Variations 
5x8-12

Behind the head Skull Crushers
Nose crushers
Tricep Extensions
4x8-12

Thursday, September 8, 2016

Lower

Heavy Deads
470lbs



Deads
385lbs 5x3

Heavy Front Squat
260lbs

Hack Squat
5x8-12

Lunges
3x8-12

Split Squats
3x8-12

Leg Ext
Leg Curls
Calf Raise

Tuesday, September 6, 2016

Upper

Bench (240lbs)



75% Bench 
185lbs 5x5

Chin Ups
55lbs 1xAMRAP, BW 4x8-12

Incline Bench ss with/
Incline Chest Flys
5x8-12

Bicep/Tricep Supersets

Shoulder Supersets

Monday, September 5, 2016

Lower

Heavy Squat
315lbs



Barbell Lunges
45-155lbs 5x8-12

Stiff Leg Deadlift
145-245lbs 5x8-12

Leg Press
4x8-12

Leg Ext
Leg Curls
Calf Raise
3x12-15

DeadMill Sprints
5x30 secs

Friday, September 2, 2016

Upper

Heavy Overhead Press
145lbs

115lbs 80% 10x3



Pull Ups
50lbs 1xAMRAP, 4x8-12

Incline Bench Press
145lbs 5x6

Hammer Rows
5x8-12

Chest Fly Supersets
3x8-12

Shoulder/Tricep/Bicep Supersets

Lower

Heavy Deads
465lbs (Approx)



Deads
405lbs 5x2

Front Squat
225lbs 5x2

Leg Press
5x8-12

Lunges
3x8-12

Split Lunges
3x8-12

Leg Ext
Leg Curls
Calf Raise
3x12-15

Tuesday, August 30, 2016

Upper

Heavy Bench
235



Bench
205 5x3

Chin Ups
50lbs 1xAMRAP, 4x8-12

Incline Bench ss with
Incline Flys
5x8-12

Hammer Pulls
5x8-12

Bicep/Tricep/Supersets

Saturday, August 27, 2016

Lower

Heavy Squat (315)



90% 5x2 (280 approx)

Sumo Deads
365 1x4

Lunges
3x8-12 

Stiff leg Deadlift
4x8-12 (135-245lbs)

Split Squats
3x8-12

Leg Press
3x8-12

Leg Ext.
Leg Curl
Calf Raises
3x12-15

Thursday, August 25, 2016

Upper

Heavy Overhead Press
155lbs

90% 135lbs 5x1

Pull Ups
45lbs 1xAMRAP
5x8-12

Incline Bench Press
135lbs 2x12, 3x8

Rows - Hammer or Cable

Cable Chest Flys ss with
Dumbbell
5x8-12

Bicep/Tricep/Shoulder Supersets

Lower

Heavy Deads
455lbs



405lbs 5x1

Heavy Front Squat
260lbs

Lunges
3x8-12

Bulgarian
3x8-12

Leg Press
5x8-12

Leg Extensions
Leg Curls
Calf Raises
3x12-15

Monday, August 22, 2016

Upper

Heavy Bench
235lbs



Bench
(90%) 210lbs 5x1

Chin Ups
45lbs 1xAMRAP
BW 5x8-12

Incline Bench Press
4x8-12

Chest Flys
3x8-12

Bicep/Tricep/Shoulder Supersets

Sunday, August 21, 2016

Lower

Heavy Squat
325lbs

Damn it feels good to be back.


95% (315) 5x1

Heavy Sumo Deads
455lbs

80-95% (405) 5x1

Squat Machine
5x8-12

Leg Press
5x8-12

Lunges
3x8-12

Calf Raise
3x12-15

I'm back Mutha Fuckas. Small Hiatus because life, girlfriend, career goals and what not. But, I'm back.

Sunday, July 31, 2016

Lower

Squats
265 x5, 305 x3, 335 x1



Squats
285 5x3

Sumo Deads
400 3x6

Leg Press
5 Plates plus 60lbs 3x12

Calf Raise
3x12-15

Saturday, July 30, 2016

Ask The Opera Bro - 21 Too Old? Exercises for Singers?



Every once in a while someone will stumble upon the numerous articles, blog posts, YouTube videos I've made and find them to be interesting enough to reach out to me. I recently received this email and I feel that it's content could prove of some value to YOU, the reader!


The EMAIL:

"Hi!
...I'm sending you this email because I was really moved by your journey to becoming the best version of yourself and I was hoping I could ask you the following question: do you believe that 21 is too old to study opera?

...I want to sing. I HAVE to sing. But I wanted to know if studying classical music as a beginner at the age of 21 is totally and completely unheard of, if it was essentially impossible. Additionally, are there exercises that singers should avoid doing? I ask this because the Internet is rife with warnings about the dangers of strenuous, intense exercise for singers. But I want to sing, and I want to be fit, and I'm just not sure what to think.

You're probably tremendously busy as both a professional singer and fitness trainer, so I apologise for this wall of text, and understand if you don't find the time to read or respond to it. But if you did, any advice you have would be so, so appreciated and I would be so, so grateful."



MY RESPONSE:

"Hello ______,
Firstly, thank you so much for taking the time to reach out to me. I'm truly touched that my story meant enough to you for you to value my opinion.
Secondly, I don't think 21 is too old to begin studying opera.
Most professional opera singers don't even begin having their careers until they are in their early 30's. I personally didn't start singing until I was 18/19 years old and didn't even consider pursuing a singing career until I was 20 years old. If you truly have the desire, the passion, then the technique and ability to do it will blossom as you pour your heart and soul into the pursuit. I TRULY believe this. If you want it, it is yours to have. It's very very very possible, and with a passion and OBSESSION you will find your place in the business. You have plenty of time, don't let others journeys inform what yours will be. Time is on YOUR side.

As far as exercises go, I believe that good singing technique and good exercise technique will keep you healthy and strong in both areas. You can hurt yourself doing both if you go about it poorly. I train hard, lift very heavy weights, train my abs - all things that are frequently ill advised by most "experts" and I feel that my abilities as a singer only improve (this opinion is seconded by my teachers and professional advisors whose opinion I value to be painfully honest). Trust your voice teacher with your singing and study how to exercise with exquisite form and you will do well in both fields."

If YOU want a Question Answered, Email it to Operabro1@gmail.com

Until Next Time,

Lift Big, Sing Big, and Look Great Doing It

The Opera Bro

OperaBroTraining.com

Upper

Overhead Press
120 x5, 135 x5, 145 x5



Overhead Press
135 3x5, 95lbs 1xAMRAP

Hammer Rows
6x12

Incline Bench
200lbs 1xAMRAP, 8x1

Pull Ups
BW + 5lbs 3xAMRAP

Chest Flys
3x12

Bicep/Tricep Supersets

Friday, July 29, 2016

Lower

Deads
390lbs 5x8



Front Squat
255lbs x3, X1

Lunges
65 - 85lbs 3x12

Leg Press
3x12

Leg Ext.
Leg Curls
Calf Raise
3x12-15

Another Performance of Brighton Beach Memoirs Tonight!

Wednesday, July 27, 2016

Upper

Bench
195 x3, 215 x3, 230 x3



Bench
210 5x3

Chins
45lbs 3xAMRAP

Lat Hypertrophy

Bicep/Tricep Supersets

Shoulder Supersets

Jack Jerome in Brighton Beach Memoirs

Monday, July 25, 2016

Lower

Squats
260 x3, 290 x3, 320 x3

Squats
275 5x3

Sumo Deads
375 3x8

Leg Press
5 Plates plus 50lbs 3x12

Calf Raise
3x12-15

Saturday, July 23, 2016

Upper

Overhead Press Heavy Single
160lbs



Overhead Press
115lbs 5x12

Hammer Rows
6x8-12

Incline Bench Press
195lbs x4-6, 195lbs 8x1-2

Pull Ups
BW 3xAMRAP

Chest Flys
3x12

Bicep/Tricep Supersets

One Last Roll of the Dice for Me as Sky Masterson in Guys and Dolls tonight.

Friday, July 22, 2016

Lower

Deads
470lbs



Deads
240lbs 4x12

Front Squat
225lbs 3x6

Lunges
60-80lbs 3x12

Leg Press
5 Plates plus 35lbs 3x12

Leg Ext.
Leg Curls
Calf Raises
3x12-15


Thursday, July 21, 2016

Upper

Bench
175 x5, 205 x5, 215 x4



Bench
205 5x5

Chins
40lbs 3xAMRAP

Lat Hypertrophy

Bicep/Tricep Supersets

Shoulder Supersets

Monday, July 18, 2016

Lower

Squats
240 x5, 270 x5, 305 x5



Squats
250 5x5

Sumo Deads
415 3x4

Leg Press
5 Plates plus 30lbs 3x12

Calf Raise
3x12-15


Sunday, July 17, 2016

Upper

Overhead Press
135 x5, 145 x3, 165 xAMRAP (fail)

Overhead Press
150lbs 5x1



Hammer Rows
6x8-12

Incline Bench
190lbs xAMRAP (5), 190lbs 8x1-2

Pull Ups
90lbs 1xAMRAP, BW 1xAMRAP

Chest Fly
3x12

Bicep/Tricep Supersets