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!