Oscar M.

What’s funny is I didn’t even put a filter on this picture. The lighting and dark shaded effect was just from zooming in with my camera 😂

Todays workout:

Barbell stiff leg deadlifts 4x8
Hamstring curls: 4 sets of 12
Superset with Reverse lunges 4x8
V-Squat 4x5
Step ups: 4x8
Knee raises 4x12
Deadbugs 4x45s

I really wish this gym had a hip thrust machine. But, gotta make sue with what you have available! Enjoying seeing so many new faces walking into the gym. Make everyone feel welcome and comfortable. Everyone deserves to be in the gym. Share equipment, give tips/advice if needed. Don’t hate keep health/wellness just because you are impatient with equipment.

Heres two pictures of my face when I see someone dropping their weight on the ground in an obnoxious manner.

Today was one of those days. My biggest gym pet peeve was triggered. Please for the love of gainz, don't be this guy. Today a guy was training arms near me, he was doing overhead tricep extensions with a 50lbs ez curl bar. AFTER EVERY SET, this guy decides to throw the bar onto the ground. Slamming it down. Please people, don't be that do**he that trys to look "alpha" by throwing light weight onto the ground. It only makes you look beta 🤦‍♂️(I hate those terms by the way). I get dropping weight when you're a powerlifter, Olympic lifter, if you're lifting crazy weight for reps/to failure or even if you're doing crossfit. But accessory work? Come on now. 😅

**he

Little photo dump after today's shoulder and arm workout. I switched to more unilateral movements for this program to fix imbalances. So, here we are 🤷🏻‍♂️ save this post for your next shoulder workout.

Todays workout:
Warm up: (your choice) I like to do non weighted side raises, internal/external rotations and arm circles for 3 minutes

Giant set: 4x10
A1. Machine side lateral raises
A2. Upright rows
A3. Plate front raise

Superset: 4x12
B1. Rear delt flys
B2. Leaning Db side lateral

Superset: 4x8
C1. Single arm db press
C2. Single arm db upright row

Superset: 4x12
D1. Tricep extension
D2. Rope Hammer curls

Giant set: 3x8
E1: db curls
E2: forearm curls
E3. Barbell shrugs (wide grip)

Quick Shoutout to for the carnishred. Literally sweat like crazy. That lean GBB ingredient is crazy good.

Crazy to look back at old pictures and see how much your body has progressed over the years. 145lbs in high school, with toothpick arms and legs. I thought my biceps were big though. I also had a very visible difference in size when comparing my left bicep to my right 😅 at least now it's not visible lol 🤷🏻‍♂️

If you are looking for online Training & Nutrition programs, and I are joining forces and creating our own company. The name and logo are still in the works, but we are accepting clients. Very excited to be starting this, as I always planned on working in tandem with a nutritionist/RD. Starting out with individuals prior to branching out and moving on to corporations and tech companies. If you're interested or know anyone that is, click the link in my bio and submit a client request form. 🤟

Some natural lighting for a change 😂. Pictures look better with a mask? Or no mask? 🤔

Shoulders and arms today.
Peep the workout down below 👇

Superset: 4x8-12
Side lateral raises
Barbell Upright rows

Superset: 4x8, 4x12
Plate front raises
Standing single arm DB press
Single arm upright row

High cable seated rear delt row
4x12-15

Superset: 4x12
Tricep rope extension
Rope Hammer curls

Superset: 4x8
Standing Db curls (back against wall)
Db Hammer curls

Superset: 4x15-20, 4x30s
forearm wrist curls
DB holds

Currently working on something. Hoping to have it ready in the next few months 🙏😉

Wow. I have a shirt on in a picture. What?! 😅

Well, i think that since i have yet to compete in my first physique show, it might be the time to actually do it. I think I'll aim for near the end of this year, since that will be when im hoping all this Covid stuff dies down. 🥲

Seeing as how I live in SF, I thought I'd post a very basic golden gate Bridge picture. I've lived here in the bay for a little over a month now, I love this place.

First day I met you, we were drinking in Donkeys room. Don't remember the party itself, probably an exchange. What I do remember is how you stood out amongst your pledge class. You were extremely high spirited, always ready to party and had a lot of sass. I knew that I wanted to have you as my little. I jumped the gun and Shelby told you, even though I told her not to tell you since I wanted to do the proper way of asking with a sign and bottle. You were hesitant, yet jumped at the chance. After that it was nothing but good times, blurry long nights and a lot of trouble. I spent some of my nights cutting you off, making sure you got back safe or even making sure that you really wanted to leave with someone. There were nights where you were my "wing-woman", which you were terrible at. Always saying "she's not good enough for you big" with a big ass smile. I still remember having to take care of you the night of your initiation into the weber family. "Big, big, look. I finished it!" As you were puking into a trashcan. My one regret is that I didn't get to spend more time with you. Even after all the s**t that I had done, quitting/getting kicked out of the fraternity, you still reached out to me as my little. I've admittedly been killing myself in the gym the past few days because I'm angry at myself. I should have spent more time with you, should have reached out to you more and should have made more memories with you. Ill miss you spills, but ill always remember you.

I used to think you needed ACSM certifications to ve respected. I use to believe that having a Bachelors of science in Exercise science was top tier. I use to believe that having a lot of certifications meant you were extremely qualified. I use to think that any person with a degree in Kinesiology was automatically better than a person with just a certification. LMAO @ me 🤣


I've been training people for a while now, and the thing I've learned is that Trainers with only certifications can have more knowledge than those with degrees. Of course it goes both ways, but its based on the individual and how much of the knowledge they retained. In college i met exercise science students that werent meant to be in the major. Students who didnt value or enjoy the material, students who didnt live the life they were learning about. As a trainer with a degree, it doesnt make me better than anyone. It just means i took an extra step to further my knowledge. Does it give me an edge on those without one? It can, but that doesnt mean I cant be outworked. This post is more a reflection on my part than anything else. A reminder to stay on track and to not let myself be outworked. I cant be complacent. I am 25, almost 26. I was an ignorant prick in my early 20's lol. I made a lot of mistakes, more than i can count, and said/did a lot that im not proud. This is life. Moving to San Francisco really is my new beginning, this is where ill start fresh.


Current weight 203lbs. Current BF% 13.5. Current phase: hypertrophy. No cardio, strictly using a caloric deficit.