Week of 5's - Legs

Well team, despite my best efforts to prevent injury (I warmed up, went lite and stretched) I hurt myself performing Dead Lifts yesterday. Moreover, like an idiot, I decided to keep working out. Well, today I am in some major pain. So unfortunately I will be taking the next few days off at least. However, I expect all of you out there to pick up the slack. Today, you are continuing right along with Legs!

1. Squats: 5 sets of 5 reps

2. Hack Squats: 5 sets of 5 reps

3. Weighted Lunges: 5 sets of 5 reps

4. Leg Curls: 5 sets of 5 reps

5. Calf Raises: 3 sets of 10 reps

6. Jump Squats: 2 sets of 20 reps

Good luck warriors!

Week of 5's - Back

Feeling sore? Feeling pumped up? Feeling like King Kong ready to descend on the next mega workout so you can defeat Godzilla!?!?

1. Dead Lifts: 5 sets of 5 reps

2. Pull-ups: 5 sets of 5 reps - use weights if you are too strong!

3. Bent Over Rows: 5 sets of 5 reps

4A. Chin-ups: 3 sets of 10 rep
4B. Hammer Grips Cable Rows: 3 sets of 10

5. Back Fly's: 4 sets of 10

Keep pushin!....tomorrow is legs!

week of 5's - Chest

Ok, so I think I may have said that we are getting into the cutting, high intensity phase. Well, not quite yet. I had a long talk with myself this weekend, and think bulking up for the next 3 weeks is the way to go. Not only to I get to eat what I want, spend less time in the gym and pack on muscle, but I will not be burned out when I switch back on the intensity starting in January.  So my plan is crush the weights next 3 weeks. Get big, large and strong. Then turn on the burners starting in 2013. Ill be revitalized, excited, energetic and determined. Let's get big!

1. Bench Press: 5 sets of 5 reps

2. Incline Dumbbell Press: 5 sets of 5 reps

3. Cable Fly: 5 sets of 5 reps

4. Dips: 5 sets of 5 reps

5. Push-ups: 4 sets of 25

enjoy this layout, we will be doing it all week....tomorrow is Back

Suicides

Sprints! Drop Sets! Power Sets! All slightly altered to be known as suicides. This one will test you to your core. Bring it.

** For all the lifting sets, start at a weight you can do 6-8 times. When you can't do anymore, drop the weight and keep going. Drop the weight 5 times before the set is over.

** All of the lifting exercises will be done on machines.

1. Suicide Sprints: 3 - Do them on a basketball court or equal distance

2. Leg Press: 2 sets

3. Chest Press: 3 sets

4. Suicide Sprints: 3 - Do them on a basketball court or equal distance

5. Hammer Grip Rows: 3 sets

6. Cable Curls: 2 sets

7. Cable Triceps Extensions: 2 sets

8. Suicide Sprints: 3 - Do them on a basketball court or equal distance

9. Shoulder Press: 3 sets

10. Cable Shoulder Shrugs: 2 sets

11. Cable Ab Crunches: 3 sets

12. Suicide Sprints: 3 - Do them on a basketball court or equal distance

Very hard. Try to have fun.

BS

Not the kind you are thinking of. This BS stands for Back and Shoulders. I feel I have been neglecting those guys a bit, and want to turn up the intensity and really crush them today. No more fluff talk, I am pressed for time.

1. Burppee to Pull-up: 3 sets (10 each)

2A. Dumbbell Shoulder Press: 3 sets (10 each)
2B. Machine Rows: 3 sets (10 each)

3A. Wide Grip Pull-up: 3 sets (8 each)
3B. Front Lateral Shoulder Raise: 3 sets (12 each)

4. Burppee to Chin-up: 3 sets (10 each)

5A. Bent Over Dumbbell Row: 3 sets (10 each)
5B. Machine Rows: 3 sets (10 each)

6A. Underhand Cable Row: 3 sets (8 each)
6B. Side Shoulder Raise: 3 sets (12 each)


7. Burppee to Hammer Grip Pull-up: 3 sets (10 each)

8A. Dumbbell Bent Over Row: 3 sets (10 each)
8B. Arnold Press: 3 sets (10 each)

9A. Reverse Fly: 2 sets (20 each)
9B. Shoulder Shrugs: 2 sets (20 each)

Have fun!

Biking Bonanza

Hope it was a good one for everybody yesterday. I know that I am feeling a little sore in the chest today, but I know for a fact that I was sweating at least a gallons worth yesterday. It was pretty awesome as I have not sweat that much in quite some time. It is, to tell you the truth, addicting. So today we are getting right back into the hard and intense work. We will be mostly doing legs and abs so get ready and get hydrated, because it is going to be fun.

1. Bike 2 miles

2A.25 Jump Squats: 2 sets

2B.  50 Mountain Climbers: 2 sets

2C.  25 Jump Lunges: 2 sets

3.  Bike 2 miles

4A.  10 Burpees: 2 sets

4B.  15 Plank to Push-up: 2 sets

4C.  40 Alligator Kicks: 2 sets

5.  Bike 2 miles

6A. 25 Star Jumps: 2 sets

6B. 20 Boxer Crunches: 2 sets

6C. 20 Bench Dips: 2 sets

7. Bike 2 miles

8A. 10 Get-ups Jump Squats: 2 sets

8B. 20 Dumbbell Curls: 2 sets

8C. 10 180 Squat Jumps: 2 sets

9. Bike 2 miles

Uh-oh…. 

Charming Chizzled Chest

Hello my fellow exercise friends! Welcome to the first week of December! So here is the plan. November, we went mostly heavy. It ruled. December, we are going to do mostly home workouts. I know this time of the year gets nuts for everyone, so I think we will do best putting on insane at home workouts with body weight, dumbbells and bands. Taking this month to work more on our endurance. Plus, this month out of the gym, will have us so fired up to return strong in January, that I am guaranteeing the promise that all of our Olympic lifts (bench, squat, deadlift) will all go up.

1. Body Weight Dips: 4 sets (10-15 for each)

2. Fly to Press: 4 sets (10 for each) - do a press, then a fly and that counts as 1 rep.

3. Decline Push-ups: 4 sets (10 for each) - if too easy, throw a clap in there

4. Monkey Push-ups: 3 sets (10 for each) - side to side

5. Band Fly's: 3 sets (12 each) - flys with the band behind you

6A. Bar Dips: 3 sets (10 each)
6B. Diamond Push-ups: 3 sets (10 each)

7A. Band Tricep Kick-backs: 3 sets (8 each for each arm)
7B. Walking Push-ups: 3 sets (10 each) - 5 to the left, 5 to the right

8. Fly to Press: 2 sets (20 for each)

9. Body Weight Dips: 2 sets (each till failure)

Chizzle that chest!

High Intensity for 2 Please

Hello everyone. Looking back on this week I can see that it has been a fairly heavy set kind of week. Well, with the weekend starting in appx 1 hour, I think we need a high intensity work out to propell us into the weekend looking a feeling lean. Plus, the extra calorie burn that we put in now should give us some lead way for later on in the night! Get ready to sweat my friends.

Perform each circuit 3 times as fast as you can. Rest 2 minutes between each circuit.

for this circuit, hold a 20 lb dumbbell
1A. 25 Jump Squats
1B. 25 Push-ups - on your back
1C. 5 Pull-ups


for this circuit, hold a 10 lb dumbbell2A. 50 Jump Squats
2B. 50 Push-ups - on your back
2C. 10 Pull-ups
for this circuit, hold nothing1A. 75 Jump Squats
1B. 75 Push-ups - on your back
1C. 15 Pull-ups

Eh, this may be excessive. Oh well, BRING IT ON!!!

Little Back Little Yoga

Hello troopers, sorry I could not give you the workout yesterday, but I ended up doing legs and abs. It was a typical heavy workout, focusing on larger amounts of weight and lower reps. So today we are doing our entire back, and then taking a yoga class. I feel back is a good muscle to do before yoga, as yoga for me typically affects my legs, core and arms. So with the whole back today, we are hitting everything as it is our sole focus. Bring it on!

1. Dead Lifts: 5 sets (10, 8, 6, 4, 10)

2. Weighted Pull-ups: 3 sets (8, 8, 8)

3. Bent Over Rows: 4 sets (10, 8, 6, 4)

4. Hammer Grip Lat Pull-downs: 3 sets (8, 8, 8)

5. Hammer Grip Cable Rows: 3 sets (6, 6, 6)

6. Underhand Grip Rows: 3 sets (6, 6, 6)

7. Chin-ups: 4 sets (each till failure)

8A. Good Mornings: 3 sets (12, 12, 12)

8B. Inverse Push-ups: 3 sets (each till failure

9A. Reverse Fly: 3 sets (12, 12, 12)

9B. Suicide Pull-downs: 3 sets (each till failure) - Start at a high weight and keep decreasing until your muscles shrivel and you start crying

Delightful Deltoids

Thanksgiving is now behind us, and thus has officially marked the start of the Holiday Season. Yes, it is an amazing time of year. The weather, the attitudes, the food, and the celebrations all combine to make this one of the happiest times of the year. Since last week was a slacker week, and we are already looking ahead to the slacker weeks around Christmas and New Years, we need to capitalize on the next 4 weeks here. We need to make this the best time of year for our minds and bodies. Truth be told, this time of year will be even better if you are feeling super positive about yourself. So let's start off the next 4 weeks with the Chest and Shoulders.

1. Push-ups: 2 sets (50, 50)

2. Incline Barbell Press: 4 sets (8, 8, 6, 6)

3. Military Shoulder Press: 4 sets (8, 8, 6, 6)

4. Flat Bench Dumbbell Press: 4 sets (10, 8, 8, 6)

5. Lateral Shoulder Raises: : 4 sets (10, 8, 8, 6)

6A. Cable Fly's: 3 sets (10, 10, 10)
6B. Shoulder Shrugs: 3 sets (10, 10, 10)


7A. Medicine Ball Push-ups: 3 sets (10, 10, 10)
7B. Side Shoulder Raises: 3 sets (10, 10, 10)


8A. Decline Push-ups: 3 sets (10, 10, 10)
8B. Hammer Grip Shoulder Press: 3 sets (10, 10, 10)

9A. Push-ups: 4 sets (20 each)
9B. Rotator Cuff Abductions: 4 sets (10 each) - hold 25 pound dumbbells

Hope You Like Clean and Press

Ah the clean and press. An amazing lift. In one fluid motion you attack your legs, back, arms, core, shoulders and your heart. The heart because it is a total bod workout. Today we are going to pay this exercise a lot of respect. We are going to be doing this and squats - THAT'S IT!! Are you tough enough?

1. 100 reps of the Jonathan Clean and Press - here is the move:

Perform a regular clean and press, but after the press, lower the weight onto your shoulders and then perform a squat. When returning to the up position, bring the weight back to your front and the down back to the start.

This should be awesome.

Push vs Pull

2 days away! It is almost here! Today we are going to go back to a common friend of our and do some push  pull exercises. Now, I know we did a lot of push-ups yesterday, so don't worry. The push part of today's workout is going to be focused on heavy weight and low reps. While the pull part, like rows, are going to be focused on the opposite. Then we will tie it all together in the end with some arm exercises.  I hope you enjoy it, but most importantly, I hope you work your absolute hardest.

1. Flat Bench Press: 5 sets (3, 3, 3, 3, 3)

2. Bent Over Rows: 4 sets (12, 8, 10, 6)

3. Incline Bench Press: 4 sets (4, 4, 4, 4)

4. Single Arm Row: 3 sets (10, 10, 10)

5. Chest Fly: 4 sets (5, 5, 5, 5)

6. Cable Rows: 3 sets (10, 10, 10)

7A. Hammer Culrs: 4 sets (4, 4, 4, 4)
7B. Tricep Extensions: 4 sets (4, 4, 4, 4)

8A. Barbell Curls: 3 sets (10, 10, 10)
8B. Cable Kick Backs: 3 sets (10, 10, 10)

9A. Incline Dumbbell Curls: 3 sets (10, 10, 10)
9B. Dips: 3 sets (10, 10, 10)

work hard!

Getting Ready for Thursday

Big this week everyone. We have Thanksgiving in 3 days! Not only is it my favorite holiday of the year, but it is the holiday where I ruthlessly stuff my face silly until I can barely breathe. Now, the week building up to this massive eating en devour is extremely important because I need to be hungry and craving foot so I can stuff as much in as possible. I'm not saying I am concerned about putting weight on, but it may be in the back of my head. So this week, we are torching fat the next 3 days. Then lifting heavy this weekend. Oh, I am also playing some football Saturday with some old high school friends. It is my goal to embarrass and destroy each and everyone of them.

1. 4 mile run

2. 400 push-ups

3. 100 pull-ups

Basic, hardcore, and awesome.

Tomorrow will be more complicated. I promise.

Explosion Training

Let me preface this workout by saying that yesterday I did Yoga. It was awesome. It was hard and humbling. Probably one of the most difficult training sessions I have had in a while. So today, with my muscles completely loose and somewhat rested, I am going to partake in some extreme explosion training. Most of these moves we have done at different times, but putting them all together will be sure to spike youur heart rate and have you drenched in sweat. get ready for a good one today!

1. Burpee to Pull-up: 4 sets (10 each)

2. Push-up to Squat Jump: 4 sets (10 each)

3. Lunge Jumps: 4 sets (10 each) - switching legs

4. Squat to Medicine Ball Chest Throw: 4 sets (10 each) - throw at a wall

5. Overhead Tricep Soccer Throw: 4 sets (10 each) - use a medicine ball and the wall

6. Leg Curl to Hip Thrust: 4 sets (10 each) - Use large exercise ball

7. Back Row to Squat Jump: 4 sets (10 each) - use TRX suspension cables (if you do not have that, use a band)

8. Medicine Ball Curl to Shoulder Throw: 4 sets (10 each) - use medicine ball, dint forget to catch

9. Incline Boxer Crunches: 4 sets (10 each) - use incline and twist side to side

10. Burpee to Pull-up: 4 sets (10 each)

sweat sweat baby

SAL

I once had a good buddy named Sal. I used to workout with him every morning. This workout I named this workout after him, not so cleverly, because we are doing Shoulders, Abs and Legs! Get it now?  Anyways, today we are going to preforming a variety of multi joint exercises designed to target 2 or more of the body parts that this work out focuses on. Of course we will be finishing with some isolation exercises so don't worry.

1. Clean and Press: 4 sets (12, 10, 8, 6)

2. Dead Lift: 4 sets (12, 10, 8, 6)

3. Squats: 4 sets (12, 10, 8, 6)

4A. Leg Press: 3 sets (10, 10, 10)
4B. Deltoid Raises on Incline Bench: 3 sets (10, 10, 10)


5A. Good Mornings: 3 sets (10, 10, 10)
5B. Shoulder Raises: 3 sets (10, 10, 10)


6A. Shoulder Shrug: 3 sets (10, 10, 10)
6B. Weighted Leg Lift: 3 sets (10, 10, 10)

7. 50 Shoulder Presses - 30 lb dumbbells

8. 50 Squat Jumps

9. 50 Crunches - hold a 10 lb plate behind your head

Look fun!

Back and Chest & Chest and Back

Here is a new twist on an old favorite. While we have done chest and back together before, we have never done it like this. Think as both body parts going through a large slope type pyramid thing throughout the entire workout. While they overlap at the beggining, middle and end, we will be starting heavy with only one, while the other is lite. Today, back gets the heavy start. So let's jump in, could be fun, should be challenging and will be a solid work out.

Everything you are about to see is a super-set

1A. Pull-ups: 3 sets (each till failure)
1B. Push-ups 3 sets (each till failure)


1A. Bent Over rows: 3 sets (6, 6, 6)
1B. Dumbbell Bench Press: 3 sets (12, 12, 12)


1A. Hammer Grip Lat-Pull Downs: 3 sets (8, 8, 8)
1B. Incline Bench Press: 3 sets (10, 10, 10)


4A. Pull-ups: 3 sets (each till failure)
4B. Push-ups 3 sets (each till failure)


1A. Wide Grip Cable Row: 3 sets (10, 10, 10)
1B. Cable Fly: 3 sets (8, 8, 8)


1A. Chin-up Pull-Down: 3 sets (12, 12, 12)
1B. Weighted Dips: 3 sets (6, 6, 6)


7A. Pull-ups: 3 sets (each till failure)
7B. Push-ups 3 sets (each till failure)

* feel free to change grips on the pull-ups and push-ups to keep it interesting!

Legs and Abs

This workout is going to rule! That is it for the into, see below.

8 for the first 3 exercises, use the barbell

1. Squats: 5 sets (12, 12, 10, 8, 6)

2. Alternating Lunge: 4 sets (12, 12, 10, 8) - each leg

3. Side Squat: 3 sets (12, 10, 8)

4. 180 Squat Jumps: 3 sets (8 each)

5. Air Squats: 2 sets (20, 20)

6. Leg Curls: 3 sets (12, 12, 12)

7. Weighted Crunches: 3 sets (10, 10, 10)

8. Weighted Leg Lifts: 3 sets (10, 10, 10)

9. Side Obliques: 3 sets (10, 10, 10) each side

Easy as 1, 2, 3

Great day back yesterday. Loved it. Today we are going to do a progression workout that was partially inspired by my buddy Dave...  or William. Anyways, it sounds like a good one. I have not done it yet, but the theory behind it relies on full body movements with fast transitions to keep your heart rates up and your body in high gear, torching calories. Lets have a good time with this one.

Each circuit is performed continuously, rest when you need to. Add one rep to each exercise each rotation. Once you get to 10 reps with the first exercise, go back down to 1. After that, move one to the next circuit. So you complete all of A before moving to B.

A.
 - Pull-up (x1)
 - Push-up (x2)
 - Mountain Climber (x3)

B.

 - Squat Jump (x1)
 - Dip (x2)
 - Sit-up (x3)

C.

 - Judo Push-up (x1)
 - Lunge Jump (x2)
 - Super Man (x3)

Hope this makes sense! Have fun!

Welcome Back

Hello Faithfuls!

Sorry for the long time off. Things were a little crazy last week with Halloween and Hurricane Sandy. But no matter. We are back to another lovely week, for another grueling work out. It just feels so good to get back to routine after a long week off. While I will be brushing off the cob webs  I expect you all to crush these work outs. Let's go to work.

1A. Incline Bench Press: 5 sets (10, 8, 6, 8, 10)
1B. Jump Rope: 1 minutes


2A. Lat-Pull Downs: 5 sets (10, 8, 6, 8, 10)
2B. Ski Jumps: 1 minutes


3A. Flat Dumbbell Bench Press: 5 sets (10, 8, 6, 8, 10)
3B. High Knee Marching: 1 minutes


4A. Bent Over Rows: 5 sets (10, 8, 6, 8, 10)
4B. Mountain climbers: 1 minutes


5A. Cable Fly: 5 sets (10, 8, 6, 8, 10)
5B. Star Jumps: 1 minutes


6A. Wide Grip Cable Rows: 5 sets (10, 8, 6, 8, 10)
6B. Jumping Jacks: 1 minutes

Have fun!

Hurricane Hustle

Well, for all of my East Coast friends out there, we are about to get hit by Hurricane Sandy. And while we are all stuck inside for the next two days, that means only one thing.... That we can have awesome at home work outs! So let's roll up our sleeves, board up the windows and start sweating a growing our muscles!

* All of the following are full body exercise, designed o engage multiple muscles in each move. The ( - ) indicates the "to" movement

1. Squat - Curl - Press: 3 sets (12 each)

2. Lunge - Hammer Curl - Hammer Press: 3 sets (12 each)

3. Squat - Lateral Shoulder Raise: 3 sets (12 each)

4. Bent Over Row - Push-up: 3 sets (12 each)

5. Dead-lift - Front Shoulder Raise: 3 sets (12 each)

6. Triceps Extension - Leg Lift: 3 sets (12 each)  - preform this while laying on the floor

7. Mountain Climber - T Push-up: 3 sets (12 each)

8. Wood Chop: 2 sets (10 each)  -  Do 10 on each side

9. Run up and down your stairs 10 times!

Have a fun at home work out!

Oak Legs!

Congratulations everybody! You have made it to day 3 of our Oaking conquest. By now, the upper body should be feeling pretty shot. That is why today we are going to focus all on the lower body. Make sure you are prepared both with energy and mentally for this grueling work out. I would definitely have a protein and carb source (1:3 ratio) waiting for you upon your completion.

remember, follow every heavy exercise with 10 reps from the * exercise

1. Barbell Squats: 5 sets (4, 4, 4, 4, 4)
* Body Weight Squat Jumps


1. Single Leg Lunge: 5 sets (4, 4, 4, 4, 4)
* Body Weight Side to Side Jumps


1. Single Leg Squat: 5 sets (4, 4, 4, 4, 4)
* Mountain Climbers


1. Leg Curls: 5 sets (4, 4, 4, 4, 4)
* Body Weight Lunge Jumps


1. Leg Extensions: 5 sets (4, 4, 4, 4, 4)
* Body Weight Squat Jumps



Have Fun!

Oak Back!

So, how was the first day of Oaking? I bet you felt pretty swollen at the end. It is an awesome feeling. Today, we are going to do the same type stuff but for our back! So get ready to feel just as big on your posterior side as your anterior. Oak Back!!!

1. Wide Grip Bent Over Rows: 5 sets (4, 4, 4, 4, 4)
* 10 Lat Pull-downs


2. Hammer Grip Cable Rows: 5 sets (4, 4, 4, 4, 4)
* 10 Reverse Fly


3. Dead Lifts: 5 sets (4, 4, 4, 4, 4)
* 10 Superman's - laying on the floor


4. Wide Grip Cable Rows: 5 sets (4, 4, 4, 4, 4)
* 10 Reverse Fly


5. Close Grip Machine Rows: 5 sets (4, 4, 4, 4, 4)
* 10 Lat Pull-downs

You can do it.... It is only 5....

Oak Chest!

Time to get big. And I mean real big. You are going to feel so swollen after the next three days, that I suggest you right now go purchase some bigger T-Shirts. Starting with Chest today, we are going to "oak" every muscle group. Chest, Back, Legs, Shoulders. So get ready for a marvelous week of pumping up! Oh, and if you can, try to jog twice this week, can't forget cardio now.

1. Bench Press: 5 sets (4, 4, 4, 4, 4)
* After each heavy set, perform 10 decline push-ups


2. Incline Bench Press: 5 sets (4, 4, 4, 4, 4)
* After each heavy set, perform 10 push-ups


3. Cable Fly: 5 sets (4, 4, 4, 4, 4)
* After each heavy set, perform 10 incline push-ups


4. Dumbbell Bench Press: 5 sets (4, 4, 4, 4, 4)
* After each heavy set, perform 10 decline push-ups


5. Incline Dumbbell Bench Press: 5 sets (4, 4, 4, 4, 4)
* After each heavy set, perform 10 push-ups


6. Machine Fly: 5 sets (4, 4, 4, 4, 4)
* After each heavy set, perform 10 incline push-ups

7. 50 body weight dips. Try to get them over 5 sets.

FEEL THE PUMP!!!

Balance Work

Well, today and tomorrow I am resting. But that doesn't mean that you hardcore beasts out there still cant work out! So today, I am showing you all a great workout which will help to improve your all around balance and core. I am sure that in doing this work out, a lot of you will be hitting some hard to reach stabilizer muscles which are always important.

For each of these do 10 on each side for 3 sets. (we don't do the normal 3 for 10 too often so let's try it!)

1. Exercise Ball Single Arm Shoulder Press

2. Exercise Ball Single Arm Dumbbell Bench Press

3. One Legged Squat - balanced on bench

4. Lunge Squat

5. Exercise Ball Single Arm Bicep Curl

6. Bend and Touch - Bend over using one leg and touch toe with opposite hand

7. Cable Golf Swing

8. Around the World - grab a kettle ball and take one knee, swing the kettle bell around your whole body switching hands at the front and back

9. Bent Over Row on Exercise Ball

10. Single Arm Shoulder Raise - hold the same weighted dumbbell in the other hand

This is a different kind of workout. Try it and enjoy!

Just 2 for You

New kind of workout coming at you yet again. I am preparing for another go at the Tough Mudder this weekend. This time with a ruck sack full of bricks to accompany me. So this will be the last workout of the week for me. Going to be just right to. It is basically based on the moves I will be doing this weekend. Not necessarily to make me stronger  but to get my muscles prepared for the same actions they will be doing. Think of it as perfect practice!

Preform 10 reps of the leg exercises and 6 reps of the lat/back exercises. Make sure you are struggling for that last rep!

1A. One Legged Squat
1B. Wide Grip Pull-ups


2A. Seated Leg Press
2B. Close Grip Pull-ups


3A. Weighted Lunges
3B.  Chin-ups


4A. Goblet Squats
4B. Hammer Grip Pull-ups


5A. Jump Squats
5B. Wide Grip Pull-ups


6A. Leg Curls
6B. Close Grip Pull-ups

Have fun!

Back Stabber

Yesterday was fun. I really enjoyed that workout. It had aspects of both endurance and strength. It left me sweating, tired and sore. So today, we are going to stick along the same similar lines, but focusing more on our back rather than our chest. We may even throw some legs in there for good measure.

1. Inverted Push-ups: 3 sets (15, 15, 15)

2A. Close Grip Cable Rows: 7 sets (2 each) - Go heavy and switch fast between the 2 exercises
2B. Wide Grip Lat-Pull Downs: 7 sets (2 each)

3. Box Jumps: 3 sets (12 for each)


4A.Wide Grip Cable Rows: 7 sets (2 each) - Go heavy and switch fast between the 2 exercises
4B. Close Grip Lat-Pull Downs: 7 sets (2 each)

5. Back Flys: 3 sets (12 for each) - use dumbbells

6. Box Jumps: 3 sets (12 for each)


7A. Underhand Grip Cable Rows: 7 sets (2 each) - Go heavy and switch fast between the 2 exercises
7B. Hammer Grip Grip Lat-Pull Downs: 7 sets (2 each)

8. Box Jumps: 3 sets (12 for each)

9. 25 Pull-ups - as fast as you can, rest when you must.

LOVE IT!

Thanks Kurt

Get ready for a new one today my friends. Part inspired by my buddy Kurt and part inspired by my buddy Will, this exercise takes the best from endurance training and strength training and mashes them both together in a glorious climax. This workout is sure to do 3 things. get your heart rate through the roof, build lean muscle, and have you on the verge of quitting. But stay strong!

* For numbers 1, 3, 5, and 7 do the exercise with 90% your one rep max. Do one rep, then rest 20 seconds. Do this for 7 reps. You will need a spotter.

* repeat this entire workout twice

1. Bench Press

2. 500 meter row

3. Dead Lift

4. 15 Burpee to Pull-up

5. Military Shoulder Press

6. 500 meter row

7. Wide Grip Rows

8. 15 Burpee to Pull-up

haha wow

Sprinting Legs

Upper body is torched  sore and feeling jacked. Now it is time to turn our attention to the lower body. And with the slow paced, heavy lifting workouts we did the past 2 days, it is time to turn up the intensity. All you will need for this workout is 2 twenty pound dumbbells and a long stretch of road. Find a road with slight incline and that is even better!

1. warm-up by running 1 mile

2. 5 - 100 meter sprints - rest 1 minute between each

3. Goblet Squats: 4 sets (15, 15, 15, 15)

4. Run 1 mile

5. Lunges: 4 sets (12, 12, 12, 12)

6. Run 1 mile

7. 24 inch Box Jumps: 4 sets (12, 12, 12, 12)

8. 5 - 100 meter sprints

9. Jog 1 mile

Good luck with this one!

Back and Biceps

Well, we hit the chest and triceps pretty hard yesterday. Feels good to be sore the next day. And with a post workout double cheeseburger, large french fries and large chocolate milkshake, I am certainly ready to pound the back and biceps today. Hey, it is bulking season right? I needed to start it off on a good note!

1. Pull-ups: 3 sets (10, 10, 10)

2. Bent Over Rows: 3 sets (10, 10, 10)

3. Lat Pull-downs: 3 sets (8, 8, 8)

4. Cable Hammer Grip Rows: 3 sets (8, 8, 8)

5. Underhand Grip Chin-ups: 3 sets (each till failure)

6. Core Rows: 3 sets (8, 8, 8) - 8 each hand. Do these from the push-up position

7. Dumbbell Curls: 2 sets (15, 15)

8. Straight Bar Curls: 3 sets (8, 8, 8)

9. Cable Curls: 3 sets (Start with a high weight and keep dropping it until you can no longer do anymore. Do this 3 times)

You will feel jacked tomorrow!!!

Chest And Triceps

Let the bulking begin!

Fall is here, winter is around the corner, and shirt off summer is far, far away. That means it is time to put the 6 pack away and pile on some muscle mass. This is a great time of year. Why? Because you get to indulge on more goodies and food while also lifting big weights and watching your arms, chest, shoulders, legs and back grow. What could be better? So to start off the bulking season, we are going to hit our chest and triceps. Tomorrow Back and Biceps and then Legs on Friday. There will be more rest days involved in this routine, but make sure you are still jogging and doing light cardio. You need to keep your heart and lunges healthy too!

1. Incline Bench Press: 5 sets (12, 12, 10, 8, 6)

2. Flat Dumbbell Press: 5 sets (12, 12, 10, 8, 6)

3. Cable Fly: 4 sets (10, 8, 6, 6)

4. Dips: 3 sets (8, 8, 8) - strap weight on you if you need to

5. Close Grip Bench Press: 3 sets (8, 8, 8)

6. Triceps Extensions: 3 sets (8, 8, 8)

7. Decline Bench Press: 3 sets (10, 10, 10)

8. Kick-backs: 3 sets (8, 8, 8) - each arm

9. Diamond Push-ups: 3 sets (each till failure)

Lower Body Mayhem

Hey everyone. Sorry for the late post but I totally forgot to update you guys and share the awesome leg work out!!! I know how disappointed you all must be. I did this yesterday with a partner and it was awesome. Drenched in sweat and sore today. So without any delay, here it is.

1. Jump Squats: 3 sets (10, 10, 10)

2. Box Jumps: 3 sets (8, 8, 8) 12 inch box, grab dumbbells

3. Dead Lifts: 4 sets (12, 8, 6, 6)

4A. Leg Press: 3 sets (10, 10, 10)
4B. Mountain Climbers: 3 sets (20, 20, 20)

5A. Reverse Leg Curls: 3 sets (10, 10, 10)
5B. Lunge and Bounce: 3 sets (10, 10, 10) bounce once after extending the leg then move to next lunge

6. Billy Goat Kicks: 3 sets (15, 15, 15) Go side to side

Short but hard. Have fun!

Upper Body Mayhem

2 days of mayhem coming at you! Today, we focus on the upper body, and tomorrow, the lower. I hope everyone did well with the Spartacus yesterday, it should not have left you too sore at all since it was high reps and full body movements. Either way, lets dive right in to this beast.

Preform each as a circuit. Rest between circuits and on the way to the next lift. Substitute Pull-ups for Lat pull-downs when you need to.

4 sets
1. Pull-ups: 15 reps
2. Shoulder Press: 10 reps
3. Bench Press: 5 reps


4 sets
1. Pull-ups: 10 reps
2. Shoulder Press: 5 reps
3. Bench Press: 15 reps


4 sets
1. Pull-ups: 5 reps
2. Shoulder Press: 15 reps
3. Bench Press: 10 reps

**Optional finish**
20 reps Burpee to Pull-ups
20  reps Clean and Press

Make sure you struggle for that lest rep no matter what number it is. Adjust weight accordingly.

Have fun.

Mr. Spartacus

Hello workout faithfuls! Hope everyone had a great weekend! It is not October. Engage for the best time of the year. I know I have mentioned this before so I will not bore you, but I do love this time of year. We are going to begin bulking probably next week. As October 1 is usually my start date, however, I have a challenge race this weekend so need to be in running / endurance shape for one more week. So here we go, the last Spartacus workout of the year.... maybe.

Complete the following 10 exercises for a minute a piece, then move on. Repeat this circuit 3 times.

1. Get-ups
2. Star Jumps
3. Plank to Push-up
4. Bupree (with 2 mountain climbers as well)
5. Push-up to Crunch (Do a push-up, then roll over and crunch, then roll back over)
6. Bent Over Row to Dead Lift (use dumbbells)
7.180 Squat Jumps
8. Curl to Shoulder Press to Triceps Extension
9. Opposite side toe touch (works your balance and core)
10. Lunge Twist (use a medicine ball)

Have fun!

A Different Pyramid?

Hello everyone, hope you are all super pumped for the weekend!!!! It is the last one of September and the first official one of Fall. I cannot tell you all enough how much I love this time of year. So today, we will be enjoying the outside to its fullest! Our workout today not only celebrates the Fall, but gets us totally ready for the weekend.  You'll see what I mean by the pyramid reference too.

1. 100 Push-ups

2. 50 Pull-ups

3. 4 mile run OUTSIDE!!!

4. 50 Pull-ups

5. 100 push-ups

Complete the above as fast as you can. Have fun!

Tomorrow, we cross-fit!

Arnold Would be Proud

In respect for Arnold's (is his last name really needed?) new book which is hitting shelves soon, we will be doing one of Arnold's workouts, with my twist on it of course. This will really bulk up the chest and back so be prepared to be swollen for the next few days! I am excited for this one. Arnold was quoting in saying that after this workout he felt like he had just been in a boxing match. Well, after this workout, I hope you feel even worse (or better) than that!

1A. Incline Dumbbell Bench Press: 5 sets (20, 16, 12, 8, 4)
1B. Pull-ups: 5 sets (20, 16, 12, 8, 4)

2A. Flat Barbell Bench Press: 5 sets (20, 16, 12, 8, 4)
2B. Wide Grip Rows: 5 sets (20, 16, 12, 8, 4)

3A. Chest Fly: 5 sets (20, 16, 12, 8, 4)
3B. Underhand Grip Cable Rows: 5 sets (20, 16, 12, 8, 4)

4A. Dips: 5 sets (20, 16, 12, 8, 4)
4B. Hammer Grip Lat Pull Downs: 5 sets (20, 16, 12, 8, 4)

5A. Push-ups: 4 sets (each till failure)
5B. Inverted Push-ups: 4 sets (each till failure)

Have fun!

Carnivorous

Hello everyone! Welcome to the first official weekend of Fall. This is my favorite time of year. The colors, cool breezes, awesome holiday's and football all combine to make this a truly enjoyable time. Also, it means bulking season is right around the corner too! So we will start to get into some more power building routines which will really take full effect once winter is hear. Get mentally prepared to say goodbye to the 6 pack for a few months, but say hello to some added muscle, power, and size!

1. Dead Lifts: 5 sets (12, 12, 10, 8, 6)

2. Squats: 4 sets (12, 12, 12, 12)

3. Box Jumps: 3 sets (15, 15, 15) - 12 inch high box

4. Good Mornings: 3 sets (12, 12, 12)

5. Decline Crunches: 3 sets (15, 15, 15)

6. Roman Twists: 3 sets (10, 10, 10) - do on same machine as decline crunches

7. 180 Squat Jumps: 2 sets (16, 16)

8. Hanging Leg Lifts: 3 sets (10, 10, 10)

9. Burpees: 50 - do them as fast as possible.

Have Fun!

100!

It is a milestone today! This is the 100th post to this blog! And that my friends, is pretty awesome. So in honor of the 100th post we are going to do things revolving around the number 100! Wow, that sounds exciting. But first, quick recap of yesterday. That is possibly, the most I have ever sweat during a workout. I mean, it was literally pouring off of me. Felt great though! but it was one heck of a workout. So I hope you all enjoyed it. Okay, now to celebrate 100!!!!

* Preform each circuit 4 times (for a total of 100 reps for each exercise... COOL!!!)

1A. 25 - 12 inch Box Jumps
1B. 25 - Kettle Bell Shoulder Swing (switch hands every other time)
1C. 25 - Side Walking Push-ups
1D. 25 - T Push-ups


2A. 25 - Side Medicine Ball Toss (switch sides every other time)
2B. 25 - Leg Lifts to Hip Thrust
2C. 25 - Push-ups
2D. 25 - Jumping Jacks


3A. 25 -  Over Head Extensions
3B. 25 - Leap Frogs
3C. 25 - Lat Pull-downs
3D. 25 - Plank (second hold)


4A. 25 - Wide Grip Rows
4B. 25 - EZ Bar Bicep Curls
4C. 25 - 180 Squat Jumps
4D. 25 - Iron Crosses

Choose a weight that you can get appx 30 times in a row. It will get harder and you will sooner than later be struggling just to get 25.

HYDRATE - YOU WILL SWEAT

Have fun

In Honor of William

How are we feeling today? Had some good sweat going yesterday? I was crushed by the end. Awesome. Today needs to be just as awesome. And there is no better way to completely crush you than to preform the "dirty dozen." This workout was introduced to me by my good friend Will (who is also a beast). So good luck on the workout below, there are a few added exercises in there just to really punish you. For the record, I do not even know if I will be able to do this, but setting the bar extremely high is fun!

* After every odd erg session do 50 crunches over 3 minutes. After every even erg session do 50 push-ups over 4 minutes. Each erg session should take you appx 2 minutes. Total time for this workout is 66 minutes if all done on time.

1. Erg 500 meters

2. Erg 500 meters

3. Erg 500 meters

4. Erg 500 meters

5. Erg 500 meters

6. Erg 500 meters

7. Erg 500 meters

8. Erg 500 meters

9. Erg 500 meters

10. Erg 500 meters

11. Erg 500 meters

12. Erg 500 meters


Does the name "dirty dozen" make sense now?

Monday Massacre

Well, as promised, this week will be challenging, rewarding, crushing, exciting and intense! I for one am extremely excited for these workouts. Each day will focus either on Reps, or Time. Today, we will be focusing on Reps. So you need to rest when you have to, just do not quite before your rep number is hit. Good luck and remember, weakness is weak.

1. Burpee to Pull-up: 25 reps

2. Jump Squat to Shoulder Press: 25 reps (have the barbell in the traditional squat position)

3. Roll-back to Get-ups: 25 reps (hold a 15 pound dumbbell)

4. Basketball Court Suicides: 5 suicide sprints

5. Wide Stance Push-up: 50 reps
6. Diamond Stance Push-ups: 50 reps
7. Side to Side Push-ups: 50 reps
8. Shoulder Width Stance Push-ups: 50 reps

9. Mountain Climbers: 100 reps

10. Crunches: 100 reps

Again, rest when you need to. Have fun! 

We're Rolling Now!

Just 2 days! Plenty off time to get back on the work out horse. I love it! Chest, arms and back are all feeling pretty pumped. Man I missed this feeling. Let's keep the intensity and dedication up. Today we are going to hit the shoulders and lower back. I just hope my sore chest and back do not get in the way. I mean, even if they do, no matter. We push through the soreness! Why? Pain is temporary, quitting lasts forever.

1. Dead Lifts: 5 sets (12, 10, 8, 10, 12)

2. Military Shoulder Press: 4 sets (12, 10, 8, 12)

3. Lateral Shoulder Raises: 3 sets (12, 12, 12)

4. Shoulder Shrugs: 3 sets (10, 10, 10)

5. Shoulder Pulls: 3 sets (10, 10, 10)

6. Good Morning's: 3 sets (12, 12, 12)

7. Dumbbell Shoulder Press: 3 sets (20, 20, 20)

Enjoy these easy buildups. Be very prepared for Monday.

Have fun. 

Turn It Around

What an awesome day back! Good to get the blood flowing and the muscles singing again. I hope everyone had a good day yesterday, weather it was from this work out or from another. If you did the chest and triceps yesterday, then today will make a lot of sense. We are switching the motions around and working on our back and biceps today. This is arguably my favorite workout for bulging biceps.

1. Pull-ups: 4 sets (each till failure)

2. Bent Over Rows: 3 sets (12, 12, 12)

3. Cable Rows Hammer Grip: 3 sets (8, 8, 8)

4. Chin-ups: 4 sets (each till failure) if you start getting less than 6, use the lat pull down machine

5. Reverse Fly: 3 sets (12, 12, 12)

6. Barbell Curls: 4 sets (12, 10, 8, 12)

7. Inverted Push-ups: 3 sets (each till failure)

8. Dumbbell Hammer Curls: 4 sets (12, 12, 10, 8)

Have fun!

Good To Be Back

Hello all!
I hope everyone has been well these past 2.5 weeks. I apologize for not giving the heads up but I have been in Africa. I was there to raise money for VSO and climb Mount Kilimanjaro. It was truly a rewarding, emotional and inspiring experience. The workouts I have been going through the past few months have more than prepared me for the physical challenges I faced while over there. Because of this, I am further dedicated to providing workouts that help each and every aspect of your body. A quote I like is when 10 fitness professionals were asked what it meant to be in shape. My favorite response was something along the lines of this: "When you can run into a burning building, climb a few stories of stairs and bring out anyone injured, then you are in shape." Great quote, and re-affirms my belief that every aspect of your body needs to be at its best.
So with this in mind, we are going to continue to embark on our mission of becoming healthy, fit and strong (mentally and physically).  But first, I need to get back into the groove of things, I havn't lifted a weight in almost 3 weeks!!! I will be taking it somewhat slow and easy the next few days in order to re-aquatint my muscles. You can always spice up these workouts, I am sure you know how by now.  

1.Bench Press: 4 sets (12, 10, 8, 12)

2. Incline Dumbbell Press: 3 sets (10, 10, 10)

3. Cable Fly: 3 sets (12, 12, 12)

4. Body Weight Dips: 3 sets (each till failure)

5. Tricep Extensions: 3 sets (12, 12, 12)

6. Head Bangers: 3 sets (10, 10, 10)

7. Wide Push-ups: 4 sets (15, 15, 15, 15)

8. Diamond Push-ups: 3 sets (12, 12, 12)

I will also be going for a 3 mile jog following this workout.

Enjoy the calm before the storm, next week, I unleash Armageddon

Have Fun!

Let's Go Heavy

So the past few days have been a cardio playground. Cranking up our heart rates and leaving us drenched in sweat by the end of the workouts. Today, I would like to take things to the muscular side of our body and really pump those bad boys up. So lets dig down and prepare to crank out some serious mass building exercises today.

1. Dead Lifts: 5 sets (12, 10, 8, 6, 4)

2. Military Shoulder press: 5 sets (12, 10, 8, 6, 4)

3. Incline Bench Press: 5 sets (12, 10, 8, 6, 4)

4. Bent Over Barbell Rows: 5 sets (12, 10, 8, 6, 4)

5A. Shoulder Raises: 3 sets (10, 10, 10)
5B. Push-ups: 3 sets (10, 10, 10)

6A. Barbell Bicep Curl: 3 sets (10, 10, 10)
6B. Tricep Rope Extension: 3 sets (10, 10, 10)

7A. Good-Mornings: 3 sets (10, 10, 10)
7B.  Dips: 3 sets (10, 10, 10)

Pump Pump Pump Pump it up!!!

Red Blood Cells

Today my friends, we will be increasing the amount of red blood cells in our body. Awesome! This is important because red blood cells deliver oxygen to all of your organs. The more you have, the quicker and more efficiently oxygen gets delivered. This is important for athletes who want to go further and longer without fatiguing. They way you do this is by working your body so hard, and giving it such little oxygen, that it needs to produce more of these cells to adapt. This is why athletes engage in high altitude training by the way. So we will be doing this by firing up our Phosphogen systems.  AKA Sprinting!!!!

1. 20 minute bike ride - You should be able to go at least 6 miles in this time frame

2. Incline Sprints - do 5 of them for about 100 yards. I found a nearby parking garage and did them up the levels.

3. Flat Sprints - do 5 of them for about 100 yards. i did these on the roof of the parking garage.

4. 1 mile jog / sprint. - I did 5 laps of the parking garage. Sprint going North and South then jog going East and West. (Jog the curves Sprint the straights if you are on a track)

Use your environment here and be creative. Get it done and work hard. Give the sprints everything you have. Walk 1 - 2 minutes between each sprint.

Hard, Harder, Hardest, Impossible

Hello everyone! I hope you are all excited for a great new week of crushing workouts! This weekend was a bit of a gorge fest for me, consuming everything from deep dish pizza, to fudge, to cheese steaks, so it is time to turn all of that into dust. And how do you get dust? By igniting your body into a calorie burning machine using full body exercises at high pace! So lets get into it. By the way, the only way this work out stops is when you quit. See how far you can take it!

Complete the circuit, then rest. Do as many circuits as you can until you can't do anymore (due to time or exhaustion). Rest when you need to. 

1. Clean & Press - 10 reps (use 70% your max)

 - 20 crunches

2. Burpee to Pull-up - 10 reps

 - 20 leg lifts

3. Row Machine - 500 meters

 - 20 bicycle kicks

4. Squat Jumps - 15

I would expect each circuit round to take you 12 minutes. If you can do 5 then you have my approval. 

Have fun. 

Yoga Class

Ok, I am motivated now in an entirely different way. I saw Cirque Du Soleil last night.  It was incredible. But more than that it was completely motivating. My new goal, and I will achieve this by year end, is to dunk a basketball (I am 5 foot 10 inches) and to do a back flip (I am as flexible as a clay pot). Pretty lofty goals I know, but add it to the list of things. So, I have been doing some research this morning on how to train the body to do these things. First thing first, I need the flexibility. So time to hit the Yoga mats. Embarrassingly this will only be the third time this year I will be doing Yoga. No more! Now making this a weekly thing. If Yoga is not your thing, you can always do past workouts.  I will keep you posted on my progress! Hopefully post a video of both by years end!

LEGS!!!

Anyone see the German cyclist from the Olympics? You know, the one with the legs wider than your head torso?  Well here is the link:

http://929thebull.com/theres-a-german-olympic-cyclist-who-might-have-the-biggest-thighs-in-the-world/

Today we are using this fine gentleman as inspiration. We are going to be working our legs big time. I expect them to be so sore and jacked up that your will have trouble getting out of bed tomorrow. That's good right?  Well here it is, your get big workout. Because after all, legs being the biggest muscle in the body, everything else will benefit from a solid leg workout.

1. Leg Press: 2 sets (15, 15)

2. Squats: 3 sets (10, 10, 10)

3. Walking Lunges: 3 sets (10, 10, 10) 10 each leg - carry dumbbells

4. Squats: 3 sets (8, 8, 8)

5. Hamstring Curls: 3 sets (12, 12, 12)

6. Squats: 3 sets (6, 6, 6)

7. Jump Lunge to Jump Squat: 3 sets (each till failure)

Have Fun!

Crusade!

Well, I thoroughly enjoyed yesterday's workout. Had me drenched in sweat withing 5 minutes.  Today we are going to do another similar workout. Focusing again on the cardio weights. Tomorrow we will be doing heavy legs and then Thursday Back and Chest, so get the most out of today. On paper it looks hard and fun. In reality, it is hard and fun.

* Preform the following circuit 3 times *

1. 1/2 mile run
2. 100 push-ups
3. 50 Standing Arnold Press (use 25 lb dumbbells)
4. 1000 meter row
5. 50 Dead Lift to Row (use 25 lb dumbbells)
6. 50 Squat Jumps
7. 1 mile bike ride

Have Fun!

Dude's are Crazy

So yesterday was a power house day of TV. The Olympics, Shark Week, Taboo and Football, were just some of the gems that were on. However, there was one program that ruled them all. And that my friends was the Cross Fit Championships. These guys were insane! They were completing exercises in same time that it would take a normal person to read the entire Harry Potter series. Ok bit exaggeration but only a little bit!  So today, we are going to be doing the same exercises they did. Only, not as intense, but still intense because we are just as tough... Right?

* Complete then move on. Rest when you need to.
* Do this circuit twice if you can

30 Pull-ups
30 Burpee
30 Squat and Raise
30 Box Jumps
30 Plank to Push-up
30 Shoulder Swing

Be strong, and remember, if anyone can do it, so can you!

Have Fun!

Run and Abs

So, how was the workout yesterday?  Pretty good, right?  Although, my legs are not as sore as I thought they would be, and that is great news.  Today, we are going to go for a nice long jog / run. Actually, if you have a bike, that would be great as well!  So there is nothing fancy today everyone. A nice 5 mile run followed by an ab routine. Check out the ab routine below.

Repeat this circuit 4 times (courtesy of mega meathead)

1. 30 bicycle kicks
2. 15 crunches
3. 15 sit-ups
4. 15 boxer crunches
5. 30 second plank / 30 second right side plank / 30 second left side plank

Just Try It

Ok, I literally dreamed about this one last night, and woke up totally excited. In theory it is flawless, but reality, it sounds kinda weird I guess, but oh well. It should still pack on the muscle and torch the fat. And why is that? Well, we are going to be doing  a whole lot of the best exercise out there, mixed in with a full chest routine. Lets have fun with this one.

Every time you see $$, then go do one set of squats. I would suggest starting off with 50% your max and adding 10 percent each chest exercise.  Hope this makes sense.

1. Incline Bench Press: 3 sets (10, $$, 10, $$, 10)  50%

2. Incline Dumbbell Press: 3 sets (10, $$, 10, $$, 10)  60%

3. Cable Fly: 3 sets (10, $$, 10, $$, 10)  70%

4. Flat Bench Press: 3 sets (10, $$, 10, $$, 10)  80%

5. Flat Dumbbell Press: 3 sets (10, $$, 10, $$, 10)  90%

6. Dips: 3 sets (10, $$, 10, $$, 10) 100%

7A. Push-ups: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1                      
7B. Body weight Squats: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
     * Alternate push-up to squat, back and forth *

Have fun! 

Cardio Legs

Yesterday's workout has left me feeling pretty huge. Probably the best feeling to have when starting off the week. But, no we need to shift our focus to the lower portion of our body. Time to crank up the intensity and hit our legs with relentless force. We are going for cardio legs today. Make sure to bring a towel and lots of water, the sweat will be pouring off of you in minutes.

1. 1 mile run

* complete the following super sets 2 times

2A. 10 Forward Jump Squats
2B. 10 Backward Jump Squats

3A. 10 Forward Lunges with a bounce (so technically 2 on each leg)
3B. 10 Backward Lunges with bounce

4A. 10 Side Lunges - one way
4B. 10 Side Lunges - the other way

5. 1 mile run

6A. 10 Jump Squats
6B. 10 Body Squats with single arm dumbbell toss

7A. 10 Get-ups
7B. 10 Sumo Squats

8A. 20 High Knee - to Kick - 10 each leg
8B. 20 Side leg kicks - 10 each leg
8C. 40 Butt Kickers - 20 each leg

9. 1 mile run (this will most likely be a painful jog)

FEEL THE BURN!

BIG 3 then SMALL 3

Ok, fun weekend, lots of activity. However, there was no time to get big! It was all filled with cardio activities and fat burning games. My muscles are just crying for some action! So, I am going to give it to them. And I am going to do it with only 6 exercises. Targeting everything but the legs and chest, since we will be doing them tomorrow haha. I hope you enjoy this unconventional workout.

1. Dead Lifts: 6 sets (12, 8, 6, 6, 8, 12)

2. Pull-ups: 6 sets (12, 8, 6, 6, 8, 12) - use lat pull down machine at the end if you need to

3. Military Shoulder Press: 6 sets (12, 8, 6, 6, 8, 12)

4. Triceps Extensions: 6 sets (12, 8, 6, 6, 8, 12)

5. Bicep Curls: 6 sets (12, 8, 6, 6, 8, 12)

6A. Calve Raise: 3 sets (10, 10, 10)
6B. Shoulder Shrugs: 3 sets (10, 10, 10)

Have fun getting BIG

Heavy Chest

Meathead kinda day. No messing around here, just straight up chest. It has been a while since we completely obliterated it so this should be fun.

1. Bench Press: 4 sets (12, 12, 10, 8)

2. Incline Bench Press: 4 sets (12, 12, 10, 8)

3. Cable Fly: 3 sets (12, 12, 12)

4A. Bench Press: 3 sets (6, 6, 6)
4B. Push-ups: 3 sets (15, 15, 15)

5A. Incline Dumbbell Press: 3 sets (6, 6, 6)
5B. Push-ups: 3 sets (6, 6, 6)

6. Dips: 4 sets (10, 10, 10, 10)

7. Cable Fly: 3 sets (12, 12, 12)

DONE!

Keeping the Intensity Up

Hi! How did everyone do with the Olympic Challenge? I hope you all enjoyed yourself. The winning time that I received was just under 180 minutes total. So if you scored around there, you should be extremely happy! So as the Olympics are still going on, and still influeincing a lot of people (like the guy who just spontaneously decided to try and swim accross the Atlantic - he failed) we are going to continue with high intensity workouts. Hope you enjoy today's!

1. Bike 20 minutes

2A. Pull-ups: 5 sets (each till failure) by now your 5 sets should look something like this - 15, 12, 8, 6, 2
2B. Incline Bench Press: 5 sets (do the same amount of reps you get with the pull-ups, choose weight to match)

3A. Wide Grip Rows: 5 sets (20, 16, 12, 8, 4)
3B. Flat Bench Press: 5 sets (20, 16, 12, 8, 4)

4A. Cable Chest Fly: 3 sets (12, 12, 12)
4B. Dumbbell Back Fly: 3 sets (12, 12, 12)

5. Run 3 miles

You will feel good with the pump and run... Have Fun. 

Final Stage

Welcome to the 4th and final stage of the workout Olympic time trail challenge!!! I hope you have all been having an awesome time with it.  I will be taking a rest day today, then preforming this workout tomorrow. But I wanted to post it now in case any of you mega meatheads out there wanted to crush it today. As promised, this will be the hardest phase. It incorporates active recovery, heavy lifting and a whole lot of effort. Give it your absolute all.

* Go right from one to the next. Rest when you need to *

1A. Bar Bell Squats: 5 sets (5, 5, 5, 5, 5)
1B. Jump Squats: 5 sets (10, 10, 10, 10, 10)

 - Run 1 mile


2A. Bench Press: 5 sets (5, 5, 5, 5, 5)
2B. Push-ups: 5 sets (10, 10, 10, 10, 10)

 - Run 1 mile


3A. Pull-ups: 5 sets (5, 5, 5, 5, 5)
3B. Inverted Push-ups: 5 sets (10, 10, 10, 10, 10)

 - Run 1 mile


4A. Military Shoulder Press: 5 sets (5, 5, 5, 5, 5)
4B. Lateral Raises: 5 sets (10, 10, 10, 10, 10)

 - Run 1 mile


5A. Dead Lifts: 5 sets (5, 5, 5, 5, 5)
5B. Leg Lift & Crunch Combo: 5 sets (10, 10, 10, 10, 10) - Lay on back and lift legs up as you crunch







Quote from one of the Olympians coach "Do you want and ice cream cone or a gold medal?"

Have Fun 

Stage 3

And it gets even harder!!!!!

How is everyone doing so far?  I hope you are all having fun with it. I must say, the friendly competition here as made me go even harder the past 2 days. I know that today will be no exception. Today we are doing only a few exercises that are meant to target the whole body. The purpose of this is to max out every muscle on every move. But remember, tomorrow will be even harder as the final stage.

Good luck:

Preform the following groups 1 at a time. You can get the reps, within the group, in any order you want. Complete group 1 before moving to group 2.

Group 1:
25 Burpees (with the jump!)
25 Push-up to Pull-up
25 Plank to Push-up
25 Deadlift to Bent Over Row - use 30 lb dumbbells

Group 2:
50 Lunge Jumps - 50 each leg so 100
50 Clean and Press - use 30 lb dumbbells

Group 3:
100 Ski Jumps (side to side - hands on your hips - put a dumbbell on the ground to jump over)
100 Abdominal Crunches

Group 4:
3 mile run

YES!!!!

Stage 2

Hope everyone did well yesterday. It was challenging but not too bad. As the days go on, the workouts will become harder, so you will need to push yourselves further to make a solid time. Remember, pain is temporary, glory, succeeding, quitting and  giving up are all for life.

The mighty 500! Preform the following in order. Time yourself.

25 Pull-ups
50 Dead Lifts (135 lbs)
50 Military Press (85 lbs)
50 Box Jumps (24 inches)
50 Leg Lifts
50 Decline Crunches
50 Mountain Climbers - 50 each leg, so 100 total
50 Bench Press (135 lbs)
50 Bent Over Rows (85 lbs)
50 Diamond Push-ups
25 Pull-ups

Tomorrow..... gets harder

Have Fun. 

In Honor Of....

Hello everyone. Welcome back from what I hope was an awesome weekend! This week you should all be feeling an extra push, or strive for awesomeness with the Olympics right around the corner. So in the spirit of the Olympics, we are going to do challenges all week!  Each day will be based on a different set of exercises (strategies) where you need to track your time. At the end of the week, you will add up all your times (from each days challenge) to get your final score. The idea would be that all of you send me your times. I will be giving the winner a prize.

So, if you are up for the challenge, time yourself during each exercise, then add them all up and send me your time. There will be 4 exercises in all. I will give everyone till Sunday to do the 4 routines. Sunday night I will announce the winner.

Let the games begin!!!!

* Preform the following reps.  Do the weight that is listed. Preform each super-set circuit 3 times *

1A. Flat Bench Dumbbell Press: 20 reps (40 lbs)
1B. Single Arm Dumbbell Row: 10 reps (40 lbs) 10 reps each hand
1C. Shoulder Press with Dumbbell: 12 reps (35 lbs)

2A. Incline Dumbbell Bench Press: 16 resp (35 lbs) Keep one arm up while you do the other, then alternate
2B. Bent Over Rows: 20 reps (30 lbs)
2C. Iron Crosses: 15 reps (10 lbs)

3A. Chest Fly's: 12 reps (25 lbs)
3B. Back Fly's: 15 reps (15 lbs)
3C. Shrugs: 10 reps (50 lbs)

4A. EWOK Push-ups: 12 reps (no weight)
4B. Bent Over Underhand Grip Rows: 10 reps (25 lbs) 10 reps each hand
4C. Arnold Presses: 10 reps (35 lbs)

5A. Bicep Curls: 12 reps (25 lbs)
5B. Overhead Tricep Extensions: 12 reps (50 lbs)

6A. Hammer Curls: 10 reps (20 lbs)
6B. Bench Dips: 15 reps (no weight)

Remember - prize goes to the winner. And don't try to lie to me - Ill know the times (since I know nobody can beat mine)

Have a lot of fun 

My Favorite

The following will take me no more than 45 minutes.

100 Pull-ups

500 Push-ups

You choose the order

Go.

Legs and Shoulders

Hello Shredders and Shreddetes! Welcome to another fine day of muscle producing workouts! Today we will be focusing on legs and shoulders. Now why is it that we can do both of these in one day? Well, legs are big and shoulders are small. Think of it like Chest and Triceps if you will. Plus, I know a lot of people do all sorts of crazy shoulder workouts, but truth be told, you really only need raises, shrugs and presses.  So here it is. You will be tired and sweaty so enjoy every second of it.

1. Squats: 5 sets (12, 12, 8, 8, 6)

2. Leg Presses: 3 sets (10, 10, 10)

3. Lunges with Dumbbell: 3 sets (10, 10, 10)

4. Military Shoulder Press: 5 sets (12, 12, 8, 8, 6)

5A. Shoulder Raises: 4 sets (10, 10, 10, 10)
5B. Jump Squats: 4 sets (10, 10, 10, 10)

6A. Shrugs: 3 sets (12, 12, 12)
6B. Jump Lunges: 3 sets (10, 10, 10) 10 each leg so technically 20

7. Dumbbell Press Burn Out: 1 long set - start with 30 lbs. Do as many as you can and drop 5 lbs each time you cant lift any more.

By the way, check out the new picture I posted. It was exactly (to the weekend) 1 year later. I like to take these pics every July 4th to gauge progress.

Ed, don't hate me but no abs today.


Have Fun. 

Back and Triceps

So sore! It is awesome. I could barely wash under my arms in the shower because I was sore. Great. Today, we are shooting for the same results, but this time from the back of the body. Now that the front is beefed up, we need to hit the back just as hard!  So without further useless banter, see below. 

1. Pull-ups: 6 sets (each till failure) - I don't care if you hang by the end, just hang until you drop!

2. Cable Wide Grip Rows: 4 sets (12, 10, 10, 8)

3. Bent Over Dumbbell Rows: 3 sets (8, 8, 8) - Alternate arms (this motion resembles starting a lawn mower

4. Lat Pull-downs: 4 sets (10, 12, 12, 10

5. Inverted Push-ups: 4 sets (each till failure) - hang from a bar (smith machine)

6. Facing Grip Pull-ups: 3 sets (each till failure)

7. Overhead Tricep Extensions with Dumbbell: 3 sets (12, 12, 12)

8. Head Bangers: 3 sets (8, 8, 8)

9. Cable Extensions: 3 sets (8, 8, 8)

10 Dips on the Bench: 2 sets (25, 25) 

Have fun!

Chest and Bi's

It has been a while since this awesome combo has been put together in this blog. I figure it is time to switch it up yet again and go do some old fashion heavy chest and bicep lifting. On a side note, I would like everyone to try something. I started writing down in 1 sentence everything I look forward to in a day. Even if there is nothing but returning back to sleep. It actually makes the day go by a lot faster and you are in a better attitude. Try it and this workout!

1. Bench Press: 6 sets (12, 10, 8, 6, 4)

2. Incline Bench Press: 6 sets (4, 6, 8, 10, 12)

3. Cable Fly's: 4 sets (10, 10, 10, 10)

4. Flat Bench Dumbbell Press: 6 sets (4, 6, 8, 10, 12)

5. Incline Bench Dumbbell Press: 6 sets (12, 10, 8, 6, 4)

6. Straight Bar Curl: 4 sets (10, 10, 10, 10)

7. EZ Bar Curl: 3 sets (8, 8, 8)

8. Hammer Curls: 3 sets (15, 15, 15)

9. 100 Push-ups

Have fun! Tomorrow Back and Triceps 

Light +

Today's workout takes on a similar format to yesterday's.  After the workout yesterday, I was drained. Pale, dripping sweat and physically crushed. It was a great feeling. So today, I want to get right back at it. Only instead of the heavy lifting, we will be shooting for higher reps with the weighted activities, and more resistance with the treadmill. Call it the polar opposite of yesterday. This workout is sure to bring the same kind of intensity while not overworking or undoing the leaps and bounds we made yesterday. Get your towel ready. 

* for the A/B super-set part, repeat 3 times for a total of 6 exercises before moving on *

1. 5 minute walk on treadmill - 15% incline 3.0 speed

2A. Clean and Press - 15 reps

2B. Lat Pull-downs - 15 reps

3. 5 minute walk on treadmill - 15% incline 3.0 speed

4A. Walking Push-ups with Dumbbell - 15 reps

4B. Dumbbell Shoulder Swing - 15 reps

5. 5 minute walk on treadmill - 15% incline 3.0 speed

6A. One Arm Tossing Dumbbell Squat - 15 reps

6B. Iron Cross - 15 reps

7. 5 minute walk on treadmill - 15% incline 3.0 speed

8A. Lunges (with extra rep) - 15 reps

8B. Plank to Push-up - 15 reps

9A. Bar Bell Bicep Curl: 5 sets (12, 8, 6, 6, 12)

9B. Cable Triceps extensions: 5 sets (12, 8, 6, 6, 12)

Have fun!

Heavy +

Hope everyone has had an awesome few days with July 4th and the beautiful weekend!  Another Monday is here and that means another chance to start the week off right! So lets jump into a new kind of workout that is going to wake up our muscles and relieve us of all cob webs. Start the week off with a bang, and you will not fizzle. Enjoy Heavy +

1. 5 minute treadmill
2. Dead Lifts: 5 sets (8, 6, 4, 6, 8)


3. 5 minute treadmill
4. Squats: 5 sets (8, 6, 4, 6, 8)


5. 5 minute treadmill
6. Incline Bench Press: 5 sets (8, 6, 4, 6, 8)


7. 5 minute treadmill
8. Military Shoulder Press: 5 sets (8, 6, 4, 6, 8)


9. 5 minute treadmill
10. Pull-ups: 5 sets (8, 6, 4, 6, 8)


11. 4 minutes straight of crunch / holds - do crunches for 30 seconds, then hold half way for 30. repeat 4 times.


Have fun!

Meathead Monday

Hello everyone! I hope you all had a great weekend. The weather was incredible so I really hope you took full advantage of it and played outside.  Welcome to another big week. With only 2 days away from 4th of July, we need to have a solid workout today. And to have a solid workout, we need to do one fit for a true meathead. How do we do that? Well, by doing the two largest muscle groups through compound exercises over and over again! If you think repetition is stupid, then check out Bolero by Ravel to change your mind.

SQUATS AND PULL-UPS!!!

1A. Squats: 10 sets (10, 12, 14, 16, 14, 12, 10, 8, 6, 4)
1B. Pull-ups: 10 sets (As many as possible, do not go over 10 though)

Looks so simple, but try it. I am really sore and I did this Saturday.  If at any time, switch to leg presses for squats and pull-downs for pull-ups.  I switched to both for the 8th, 9th and 10th sets.

Nothing Fancy

Well, as the title states, nothing fancy today my friends. Going for a nice long run. Mile 1 will be a slow jog, mile 2 and 3 will be slightly faster, mile 4 will be the burn and mile 5 will be back to a jog. After this I will be hitting the treadmill for 10 minutes of high inclined walking.

Since today is relatively light, check out this YouTube video. It is long but has some great information. I recommend skimming through it.

http://www.youtube.com/watch?v=KNCGkprGW_o&feature=related

Enjoy the nice weather when running!

Upper Body Fun

I am almost embarrassed to admit this but I am actually pretty sore over yesterday's workout. The only solution... Go hard today! The first few exercises wont be fun but eventually the blood will get flowing and I will be back on track. For all you dedicated followers out there who have not take time off, you should all be fine. So enjoy!

The following is a chest, back, shoulder circuit. Repeat each 4 times then move on. Rest when need to. 1 is chest, 2 is back and 3 is shoulders.

1. Dips: 15 reps
2. Pull-ups: 15 reps (or lat pull down)
3. Arnold Press: 15 reps

1. Incline Bench Press: 5 reps
2. Bent Over Rows: 5 reps
3. Military Shoulder Press: 5 reps

1. Flat Bench Press: 10 reps
2. Cable Rows: 10 reps
3. Lateral Shoulder Raises: 10 reps

1. Diamond Push-ups: 20 reps
2. Chin-up position on pull down bar: 20 reps
3. Shoulder Shrugs: 20 reps

1. Chest Fly: 10 reps
2. Back fly: 10 reps

This looks cool. 

Best Pyramid Ever

Hello everyone. Let me first apologize for leaving you all hanging the past week. I took a vacation and the last thing on my mind was working out. So for that reason, now the first and foremost thing on my mind is working out!!! Starting today I transform in a machine. It is going to be awesome. TRANSFORM WITH ME!!!! Shout out real quick to a bro of mine who is already a machine. Works a full day at landscaping in the hot sun and then still has the tenacity, power, dedication, guts, energy, ferocity and strength to hit the gym. Let's all be like Z$.

Today is a super pyramid. Rest when you need to. The number before the pyramid are the reps you need to do. Change the suggested weights if you need to, but make yourself struggle.

50. Push-ups
45. Side Leg raises
40. Tricep Extensions
35. Plank to Push-up
30. Dumbbell Shoulder Swing
25. Shoulder Press (100)
20. 180 squat jumps
15. Pull-ups
10. Dead-Lifts (185)
5. Burpee to Pull-up to leg lift
10. Incline Bench Press (135)
15. Clean and Press (85)
20. Cable Rows (90)
25. Bicep Curls (75)
30. Lunge to front kick
35. Mountain Climbers
40. Body Squats
45. Iron Crosses (10)
50. Boxer Crunches


IMMMMMMM BBBBBBAAAAAAAACCCCCCCCCCKKKKKKKKKKKKKKKK

Run Break

Ok, so with the past 3 days utilizing a variety of muscles, we need to take a chill pill today and let them rest and rebuild. Actually, don't take any pills, just eat properly. So today, we are going to go for a nice long jog. Nothing fancy or thought inducing about this one. Just a solid, steady and nice pace. I ran this morning at the crack of dawn. It was beautiful, the sun was just coming up and the air was fresh. A great way to start the day. Also, research has shown that cardio in the morning helps you sleep better at night. It also sets the pace for the rest of your day with energy consumption (your eating).  My run lasted 45 minutes. Legit 45 exactly! I didn't plan that, just went with the flow. Try the same for yourselves today. Tomorrow... we power lift.

SO CARB UP!!!!!!!!!!!!!!!!! protein after the run though. 

LCBSA

Remember that song: head, shoulders, knees, and toes... knees and toes - that was a cool song. Today's workout will be Les, Chest, Back, Shoulders, Abs.  On repeat, in that order. 4 times over. Followed by sprints!!! Fun!!! This is not a long workout. As I was in a time crunch this morning, I had to knock it out in 30 min. But done properly, that is all the time you need. So again, grab your handy stopwatch and hit the dumbbell rack for this weeks final installment of minute workouts.

Spend 1 minute on each exercise. Rest 10 seconds between each body part and rest 2 minutes before the next circuit.

L: Goblet Squat
C: Dumbbell Bench Press
B: Lat Pull Downs
S: Arnold Presses
A: Leg Lifts


L: Lunge Twist
C: Incline Dumbbell Press
B: Bent Over Rows
S: Military Press
A: Boxer Crunches (twist at the top)


L: Side Lunge to Dumbbell Curl
C: EWOK Push-ups
B: Underhand Grip Lat Pull Downs
S: Iron Cross
A: Plank


L: Reverse Lunge to High Knee Raise
C: Regular Push-ups (sounds easy but I was dead, could barely finish the minute.  Rest in the up position if need be)
B: Inside Grip Rows
S: Lateral Raises
A: Mountain Climbers (PAIN!!!)

After this I did 6 appx 100 yard sprints in the parking lot. jog back to the starting point for your recovery.

Have fun!

I Can Do Anything for a Minute

I probably sweated enough yesterday to fill a water bottle. I mean it was awesome. No rest for the heart rate at all, full body working in overdrive for about an hour. Its a sight of beauty. Today is going to be very similar. You know, with relying on the all mighty clock as our guide. For the workout today, all you need is space. I will totally kick your ass with 0 equipment. Think you are up for it?

** location: outside your house   Rest for 15-30 seconds after each number.  For the ones with and A and B, do the other when the one gets tiring but add minutes together so 4 total **

1. Jog around the block

2. Jog backwards - if you think you will look stupid it is because you will. Just do it. Great for butt, hamstrings, calves and lower back (also concentration)

3. 2 minutes jump squats
4A. 2 minute forward lunges
4B. 2 minute backward lunges
5. Sweeping leg kicks (pretend you are in karate class!)
6. 2 minutes side hops (draw a line in the ground or put a stick down for reference)

7. 1 minute hip thrusts (from leg lift position)
8A. 2 minute alligator kicks
8B. 2 minute 6 inch hold
9. 3 minute crunches - PAIN

10. 2 minutes Walking Caterpillar Pushups
11. 2 minutes T-Pushups
12A. 2 minute diamond pushups
12B. 2 minute extra wide pushups
13. Leaning pushups (for wide pecs and shoulders)

14. 3 suicides - you pick the distances - DON'T BE A WIMP (pick a distance a Navy Seal would pick!)

15. Cool down jog around the block

Beat the Clock

This week we have a common theme. And that theme is Mr. Clock. That's right, all of our workouts this week will be based on time. So while you truly cannot beat the clock, you need to show the clock that you can hang with him! We will be doing full body workouts mostly everyday. This goal is to get ready for a big beach week next week so I need to look my best (not that I usually don't) but you get the idea. So if you are in the need for a major cut week, these are the workouts you need to be doing!

** complete the following circuits 3 times and the exercises for 1 minute each, then go to the next exercise. Rest 2 minutes after the number circuit. **

Circuit 1
1A. Pull-ups
1B. Plan to Push Up
1C. Straight Leg Lean and Swing (Make a T formation - keep your balance)
1D. Reverse Lunges

- Jog 4 minutes for active recovery

Circuit 2
2A. Clean and Press
2B. Dumbbell Shoulder Swing
2C. 180 Jump Squats
2D. Dead Lift to Bent over Row


- Jog  4 minutes  for active recovery


Circuit 3
3A. Caterpillar Push-ups (walk up and touch your toes)
3B. Gravity Swing (from a kneeling position, swing the dumbbell around your body switching hands of course. do 5 rotations each side and switch)
3C. Mountain Climbers (on exercise ball)
4D. Dips


- Jog 4 minutes for active recovery


4. Push up to Pull up until you pass out (just kidding, don't pass out, but at least go until you are sick!)

Lovely Legs

First, I am sure you are all super curious to know how many rotations I did of the final circuit yesterday. I did 8. And I finished the 8th with about 15 seconds left. It was hard. My chest is sore. I love it.

Lets go with some lower body today. I am going to throw some abs in there as well because it has been a while since we have hit them.  I also plan to run to the gym today which is .9 miles away, so if you would like implement the runs in as well. I will not be working out tomorrow so lets go hard today!

1A. Squats: 6 sets (6, 6, 6, 6, 6, 6) - only do this if you run first since you need the warm up
1B. Body Squats: 6 sets (10, 10, 10, 10, 10, 10)

2A. Single Leg Lunge: 3 sets (10, 10, 10) hold dumbbells
2B. Extra Wide Sumo Body Weight Squats: 3 (10, 10, 10)

3A. Leg Press: 6 sets (6, 6, 6, 6, 6, 6)
3B. Reverse Leg Curls: 6 sets (10, 10, 10, 10, 10, 10)

4. Jump Lunges: 3 sets (10 each leg) this is like a cardio routine, jump from one to the other

5. Cable Pull Down For Abs: 3 sets (15, 12, 10)

6. Weighted Sit-ups: 3 sets (15, 12, 10)

7A. Leg Lifts: 3 sets (12, 12, 12)
7B. Plank: 20 second hold each set

8. Crunches: 1 set (TILL FAILURE!!!!!!!!!)

Chisel My Chest

Ok Maybe that post sounds a little weird. But today we are going to absolutely punish our chest. I mean, we are really going to beat it into the ground. Its going to be like the opening scene of Saving Private Ryan, the final battle of The Patriot and every Rocky fight all rolled into one. I literally so excited I can barely type. Here is the chest crushing workout of all chest crushing workings.

THERE WAS A FIREFIGHT!!!!!

1. 50 push-ups (rest as little as possible)

2. Incline Bench Press: 4 sets (4, 4, 4, 4) rest 2 minutes between each

3. 100 push-ups (rest as little as possible)

4. Flat Bench Press: 4 sets (4, 4, 4, 4) rest 2 minutes between each

5A. Incline Dumbbell Press: 3 sets (10, 10, 10)
5B. Dips: 3 sets: (15, 15, 15) - start with body weight then go to a bench if need be
5C. Cable Fly's: 3 sets (15, 15, 15)

6. 100 push-ups (rest as little as possible)

7A. Flat Bench Dumbbell Press: 3 sets (10, 10, 10)
7B. Side Pushups: 3 sets (8, 8, 8) 8 each side, so 16. For these, when going down, lean fully over one arm, then come up and reverse arms
7C. Incline Dumbbell Fly's: 3 sets (12, 12, 12)

Preform the following circuit for 7 minutes straight, then cry. See how many revolutions you can do. Ill tell you how many I do tomorrow.

8A. Diamond Push-ups: 5
8B. Bench Dips: 4
8C. Inclined Push-ups: 5 (feet on the bench)
8D. Push-up to Plank: 4
8E. Extra Wide Pushup: 5

Have a good time!

Cardio Galore!

I think we all know by now that I am pretty flaky on the weekends. I can tell you that although I do not always blog about it, I am still usually putting in some form of exercise. Whether it is in the form of walking around the city, playing sports or sneaking in a work out, I remain active. And you should too! But enough of that, lets focus on today. It is a slightly different workout where Ive included a little heavy back but mostly cardio. I think you will enjoy this one. Especially if you enjoy pull-ups! Have fun.

Repeat A, B and C 3 times in order.

1A. Wide Grip Pull-ups (till failure)

1B. Close Grip Pull-ups (till failure)
1C. Chin-ups (till failure)

2. Wide Grip Rows: 6 sets (6, 6, 6, 6, 6, 6) - reminds me of that Iron Maiden song!

3. Row Machine: 1000 meters

4. Treadmill: Jog .5 mile then run 1 mile

5. StairMaster: 5 minutes

6. Bike: ride 2 miles

That's it!  Harder than it looks too.

How About Some Lower Body

Hello everyone. Hope you are all excited for the weekend! I know it is rare that I actually post on a Friday but here it goes!

1. Jump Squats: 3 sets (20 each)

2. Side Lunges: 3 sets (10 each) 10 each side so 20 reps

3. Leg Presses: 4 sets (8 each)

4. Lunge Pumps: 3 sets (8 each) do legs one at a time

5. Reverse Leg Curls: 3 sets (12 each)

6. Squats: 5 sets (8, 8, 10, 10, 12) hardest for last again! Cool!

Tomorrow I take my first pilates learner class! Wish me luck, ill keep you posted! 

Have a good Friday!

Reverse Reverse!

Like that song. You know? We are reversing because now we are going to do back, triceps and lower back.  Which are all on the reverse side of the muscles we did yesterday. Do you get my stupid references or not? Oh well. Chest is pretty sore so lets keep it going strong today. For the first time is this blogs history we will be doing back without pull-ups. Crazy I know but lets switch it up! Tomorrow we indulge in some legs so hydrate and protein up tonight.

1. Very Wide Grip Lat Pull-downs: 5sets (20, 16, 12, 8, 4)

2. One Hand Dumbbell Rows: 4 sets (12, 12, 10, 8) each hand, so technically 8

3. Close Grip Pull-downs: 3 sets (12, 10, 8)

4. Wide Grip Cable Rows: 3 sets (10, 10, 10)

6A. Reverse Fly's: 3 sets (12, 12, 12)
6B. Reverse Push-ups: 3 sets (each till failure)

7. Underhand Grip Pull-downs: 3 sets (10, 15, 20)

8. Tricep Cable Pull-downs: 3 sets (12, 12, 12)

9. Overhead Dumbbell Raise: 3 sets (8, 8, 8)

10A. Dips: 3 sets (10, 10, 10)
10B. Kickbacks: 3 sets (12, 12, 12)

11. Deadlifts: 5 sets (12, 8, 12, 8, 12) - curve ball putting this at the end. Keep the energy up! Pretend you are a quarterback in the 4th quarter with the game on the line!

Cobwebs

Hey. It has been a few days. Actually I think it has been the longest drought since I started this blog. A long holiday weekend coupled with a loss in the family were too tough to overcome not posting. I hope however that the work has been still done on your part! Despite the lack of my recent workouts, you can, and should always go back to other posts and preform them again. Now that you have all been doing this for a while, I am confident that you are all at the level where you can mix and match exercise to create your own workouts!  Since I have not done any physical activity for 6 days, I am going to be getting back into this kind of slow. If you have been better than me and have not given into the lazy slide, please amp up the workouts I post for the next few days. Starting on Monday, we will be back to mega hardcore.

Today we jam on Chest, Biceps and Abs

1. Incline Bench Press: 5 sets (12, 8, 6, 10, 15)

2. Flat Bench Press: 5 sets (12, 8, 6, 10, 15)

3. Cable Fly's: 3 sets (10, 10, 10)

4. Decline Bench Press: 5 sets (12, 8, 6, 10, 15)

5. Dips: 3 sets (10, 10, 10)

6. 100 Pushups (rest when you need to)

7. Bicep Barbell Curl: 3 sets (12, 12, 12)

8. Hammer Curls: 3 sets (10, 10, 10) - 10 each arm

9. EZ Bar Curls: 3 sets (suicides) - start with a high weight and decrease it 5 lbs every time you cant do another rep. Shoot to decrease it 4 times. That is 1 set.

Preform ab circuit 3 times
10A. 20 Boxer Crunches - curl from one leg to the other at the up position
10B. 40 Swimmers Kicks - 6 inches off the floor
10C. 30 seconds side plan - 30 seconds each so 1 minute total
10D. 10 Bicycle Kicks

Jonacus!!!

Ok, I admit. I have been lazy. Sorry. But as I am not officially on memorial day weekend time, can you blame me? I mean the weather has been great and everything is set for an amazing weekend. Except for one thing of course... We need to have a killer workout! Get those muscles popping and that body simmering for the warm weather and shirtless events. So to do that we are going to preform the Jonacus. It is like the Spartacus workout but only more powerful. Wait, you have never heard of Jonacus? Well believe me, he is much more powerful.

** Preform the following for 60 seconds each. Rest 15 seconds between each exercise, then rest ofr 3 minutes after the set. Repeat 3 times **

1. Goblet Jump Squat
2. Walking Push-up to Row
3. T Push-ups with Press
4. Deadlift to Bent Over Row
5. Forward Jump Squat to Push-up
6. Clean and Press
7. Roll Back to Get-ups
8. Backward Lunge Twist
9. Push-up to Mountain Climber
10. Pull-ups
11. Curl to Press to Tricep Raise

OOOOHHH YEEEEEAAAAHHH!!!

My Back is Big It's Like Im Wearing a Backpack!

Ok so its not even close to that. But I want it to be! Today, like I said, we are focusing on back and shoulders. And I am so fired up. Yesterday was a pretty good workout and legs and chest are both sore. I tell you, that soreness gives me all the drive I need to get right back in the gym. I love it!  Here is today's soreness enducing workout!

1A. Lat Pull-downs: 4 sets (12. 12. 10, 10)
1B. Military Shoulder Press: 4 sets (12, 12, 10, 10)

2A. Bent Over Rows: 3 sets (10, 10, 10)
2B. Lateral Shoulder Raises: 3 sets (10, 10, 10)

3A. Underhand Grip Pull-downs: 3 sets (10, 10, 10)
3B. Side Shoulder Raises: 3 sets (10, 10, 10)

4A. Inside Grip Cable Rows: 4 sets (8, 8, 8, 12)
4B. Shoulder Shrugs: 4 sets (8, 8, 8, 12)

5. Pull-ups: 3 sets (each till failure)

6. Iron Crosses: 4 sets: (12, 12, 12, 12) - This works whole shoulder area and your back. Great way to end.

Little Different

Hope everyone had a great weekend. Sorry for the late post today but things have been busy. Today I did something a little different and combines legs with chest. This is because tomorrow I plan to do back and shoulders, and no workout for Wednesday. Thursday and Friday will be heavy cardio days to get you all ready for a great memorial day weekend, hopefully someplace near water for most of you. So today's workout will get the pump going, to be smoothed out later in the week by heavy cardio. Enjoy the day!

1A. Squats: 4 sets (12, 12, 10, 10)
1B. Incline Bench Press: 4 sets (12, 12, 10, 10)

2A. Leg Presses: 3 sets (10, 10, 10)
2B. Dumbbell Bench Press: 3 sets (10, 10, 10)

3A. Weighted Lunges: 4 sets (12, 12, 10, 10)
3B. Decline Bench Press: 4 sets (12, 12, 10, 10) - I used a machine for this

4A. Jump Squats: 3 sets (15, 15, 15)
4B. Dips: 3 sets (15, 15, 15)

5A. Reverse Leg Curls: 4 sets (12, 12, 10, 10)
5B Cable Flys: 4 sets (15, 15, 10, 10)

6A. Side Lunges: 3 sets (10, 10, 10) - 10 each side so 20 total
6B. Push-ups: 3 sets (20, 20, 20)

"It doesn't matter where you are today, you are nowhere compared to where you can be."