ScharpFitness

Date: 3/31/17 Weight: 168.3 51 Days out Training- Exercise 1- Cheat Curls w/ Negative 6x3//105, 115,115, 120x2,125 Dropset after last set and do 5 strict curls// 100 Superset 1- Close Grip Incline 6x3// 135, 145 x5 Overhead Tricep Ext 6x10// 60x6 Superset 2- Arnold Concentration Curls 4x10// 35x2,40x2 (failed at 6 on last set) Run the rack after last set Incline Skullcrushers 4x15// 60x4 Superset 3- 1 Arm DB Preacher Curls 8x8// 40x7, 45x1 Diamond Pushups 8x Fail Squats Recovery low bar squats Abs Lower Abs Cardio Lunge 800 m Review- Up two ounces, which is nothing, but I ate two bananas last night which is why I didn't drop, but I did this for the pump it gave me. This workout blew my arms up and my pump was crazy. Tonight is my cheat so I am pumped. Diet- 4am- Fat Burner 7am- Amino Acids 12:30pm- turkey/ham, salad (lettuce, egg, chicken, bro...

Date- 3/30/17 Weight- 168.1 52 days out Training: 1. Superset 1: a. Standing Behind the neck press i. 5x5// 80, 85, 90, 95x2 b. Chin Ups i. 5xFail 2. Superset 2: a. Arnold Press I. 5x10// 35x3,40(8),40(7) b. DB Incline i. 5xFail (Use weight from Arnold presses) 3. Tri-set 3: a. Lat Raises i. 4x12// 15x3,20x1 b. Seated Front Raises i. 4x12// 15x3,20x1 c. Bent Over Fly's i. 4x12//15x3,20x1 4. Superset 4: a. Face Pulls i. 5x10//44x4 b. Chest Fly's (Low) i. 5x10//23x5 6. Squats a. Front Pause Squats i. 2x5// 135x2 7. Abs a. Weighted Crunches b.Decline sit ups 8. Cardio a. Lunge 800 M Diet- 4am- Fat Burner, Pre workout 6am- Amino Acids 12:30pm- Chicken, turkey, salad, Pb 6pm- chicken, salad (chicken, lettuce, eggs), carrots, broccoli 10pm- 1 banana and PB

          I felt like posting a little extra today rather than just my normal day review. That will be posted tonight but I wanna explain something that I've found to be very vaulable. I used to get up at 7 am and go to the gym till 8:30 and rush around for class at 10. Recently I read "The Mindset Manual" by Cory Gregory (I highly recommend it, he's a fitness GOAT) but anyways he preached about waking up early. Recently I have been choosing to wake up at 4:30 AM every morning, regardless of how tired I feel or how sore I am. When you decide to devote your time to your overall goal then you will see results. You have to devote time and eliminate every excuse there is for you to press snooze. At first it sucked, I won't deny that, but now I wake up without a problem. My body has adapted. And honestly, I've never been more focused on my end goal.          This whole blog idea was because of waking up early, I gave myself extra time to cha...

Date: 3/22/17 BW: 168.9 53 days out Training: Exercise 1: Squat 8,5,5,3,3,1 till max- stopped at 255 Superset 1: Stiff Leg DL 5x10, 115x5 Good Mornings 5x10,115x5 Superset 3: Single Leg Extension 6x8 (8 each leg) 65 x 6 Standing/Lying Leg Curl 6x8 (8 each leg) 65 x 6 Superset 4: Leg Press 8x8 (Same feet width as your DL stance) 380x8 for last set Calf Press 8x15// 380x8 for last set Abs, 4 Rounds Ab Rollout-15 GHD-15 Review: Wasn’t feeling it today. Legs are sore from squatting everyday and lunging 800 M. But that’s not what is important. There will be days that you aren’t feeling it and don’t want to be at the gym but you have to remember that it’s apart of making progress. You want your body to be pushed as far as it can go or it’s not going to make the progress that it could. All in all, I still moved my weight up from last week, except for my squat. I tried a 20 pound jump and I got...

Date- 3/28/17 BW- 169.9 54 Days out Training-  1. Warm Up a. 50 Wide Grip Pull ups i. Took 4 sets 2. Exercise 1: a. Deadlift  i. 8,8,5,3,3,1 till max, 1RM was a Beltless PR of 385 3. Superset 1: a. Overhand Lat Pulldown  i. 5x10, 90x2,110x3 b. Underhand Lat Pulldown  i. 5x10, 90x2,110(6),110(10),110(8) 4. Superset 2: a. Seated Row i. 5x15// full stack for last two sets b. Cable Curls i. 5x15 (Dropset on last set)//32.5x5 5. Superset 5: a. One Arm DB Row i. 4x12 (12 Each Side), 55x1,60x3       b. DB Curls w/twist       i. 4x12,40x4 6. Exercise 2: a. DB Pullover i. 4x12,60x4 7. Squats: a.Front Squat, Till 1 RM//215 8. Abs: 4 rounds   a . Woodchoppers- 10      b. Hanging Side Raises- 10 9. Cardio: a. Lunge 800 M Review-      ...

Date- 3/27/2017 BW- 170.0 55 Days out Training- 1. Superset 1: a. Barbell Bench Press- Xtra Wide Grip i. 10,10,10,10,5,5// 140x3, 150x3 b. Close Grip Bench i. 6x5// 140x6 2. Superset 2: a. Incline i. 5x8- 115x2//115(failed at 6),115(failed at 4), b. Incline Fly's i. 5x8 (5 count method)// 30x5 3. Superset 3: a. Cable Crossover i. 5x12- 17.5,22.5x3, 27.5 b. Close Grip Pushups i. 5xFail// 5x5 5. Calves: a. Seated Calf Raise i. 5x15 6. Squats: a. Narrow Stance i. First: 8,5,5,3,1,1,1 till max- Worked up to 270 7. Abs: 4 rounds A. Weighted Crunches- 25                 B. Cable Crunches- 25 8. Cardio a. 800 M Lunges Review- This is the start of my second week on my photoshoot diet and I’m down about 4 pounds. 10 days ago I was weighing 174 and I’ve hit right below 170 now, that’s pretty fast. I am still hitting PR’s even though I am losing weight quickly and I’m feeling...

Hey guys, so on May 21st I'm going to be doing my first photo shoot. I've been prepping pretty seriously for it for about two weeks now and I'm starting to get a little more dialed in. I started my offical cut in January and I'm down 15 pounds, which is about two pounds a week and that's a pretty solid path. I'm aiming for about 160 pounds on May 21st, which will put me at about 8-9% BF. Follow along with me day by day as I track my entire FIRST photo shoot prep. Follow and subscribe to tag along and get cut for summer!

Hello! My name is Trevor Scharpenberg and I'm starting this blog in order to reach out to those interested in fitness. What is ScharpFitness? ScharpFitness is my own online training brand that I am currently in the process of making. This blog is a step to that goal and I want to help you! Subscribe to this blog if you have any interest in getting serious about your fitness or just need some daily training tips. As of right now I am offering FREE online training for those that are interested and want to start their fitness journey or for those that are ready to take their intensity to the next level. All you need to do is email me at scharpfitness@gmail.com. This blog is designed to be a community that can learn from me, through my trail and error. I will post everyday about what kind of training/eating I am doing and the results that I am getting. Not only am I going to help you work on your own journey but you'll be step by step along with me on mine. I have just starte...