• Admin

Paynes and Gains

Working out has held a special place in my life. The God inspired pursuit of strength and fitness has put me on a path that has very little to do with...well strength and fitness. What I've learned is that the physical results are not the end. They are purposefully the start. A hiker does not approach a mountain to be satisfied with not climbing it and sharing their perspective from below. No, a hiker approaches a mountain with confidence in their preparation, scales the beautiful beast, and tell the tales of the views from above and the experiences had along the way. The preparation that led them to the start of the mountain was not their was merely their start. Don't let your hard earned strength and your physical fitness be your end, let it be your start. Allow me share with you some tricks of the trade to better improve your start, and rejoice in the freedom you have to pick where that start is going to take you.


Here is the write out of the first video workout idea we did. If you haven't checked it out, do it! (click on the highlighted words....its the You Tube link) I go through and give a demonstration of the following:

Warm up

Main Lifts:

Back Squats: 5 sets of 3 reps

Weighted Pull Ups: 5 sets of 5 reps

Bench Press: 5 sets of 3 reps

Accessory Lifts:

Seated Bent Over DB Shrugs: 3 sets of 12 reps

Standing DB Curls: 3 sets of 12 reps

Bench Dips: 3 sets of 20 reps

There it is. This first one is purposefully very simple and decently vague. This is a great starter for a entry level lifter and something that can be done 2-3 times per week. As for the intensity (weight used), don't get to caught up in percentages. For a beginner its very wise to not make it very complicated. Use the following ideas as a SAFE guideline and a good starting point for this type of workout and to build towards some more advanced ideas/programming further down your fitness path.


-Feel some decently heavy weight (have around 2-4 left in the tank)

-Don't go to failure

-Lift the concentric portion (the up movement) as hard as possible

-Plenty of rest between sets (1-3 minutes)

-Keep the reps between 1-8.


-Simply get a burn.

-Short rest between sets (30-60 sec.)

-Keep the reps between 8-20

-Actively flex/engage the muscles being used

-Chase the pump!


Paynes for gains baby! Probably not, but the restaurant Paynes in Gas City, Indiana had to get a shout out in honor of their amazing and authentic British pub style fish and chips. The fillet is massive, its wonderfully fried, and the fish meat taste amazing (very thick, flaky, white and not "fishy" tasting). The fried part and the fillet part have the perfect relationship of extremely crispy to immediately thick flaky white cod. They both know their place and they don't mingle together to create that weird mushy breading layer.

In the category of Pub style fried fish this is probably the best I've ever had (I have 3 categories in my mind, 1. Pub: fish and chips, usually cod, 2. Fresh water fried fish: usually perch, walleye, white fish, etc., 3. Salt water fried fish: mainly grouper....I'm a fried fish nerd). Payne's pub style fish and chips skipped college ball and went straight to the big leagues...1st round pick.


Your muscles crave it. The bros down the hall in your dorm don't stop talking about it. Everyone loves it. Ladies and gentlemen, the ever so famous....protein shake. Here's the deal, my wife and I have gotten extremely creative with our protein shakes and the different recipes we have came up with. One of my favorites right now is water, vanilla protein, a cooked sweet potato, and a banana. Taste like pumpkin pie/thanksgiving for your muscles. So this is a short intro into this topic because we are going to start dropping awesome and creative protein shake recipes for you guys. So you'll have to stay tuned if you want (you don't want, you need) fantastic protein shake recipes.

There you have it. An example workout of how to improve your fitness. Subscribe for many more workout demonstration and ideas to come, and as always...Follow Your Fitness. #fitness #workout #howtoworkout #fullbodyworkout #strengthtraining #weightlifting #followyourfitness

39 views0 comments

Recent Posts

See All