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