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!