GOAL ATTAINED!!!!

On August 27th 2009, at approximately 7:45pm I embarked to break my personal best mile time. I have been dieting, Cardio-ing, and took time in the evening to join a running class. -It was at this Running class that the mile Challenge was happening... there were about 20 of us running.

Just as an FYI personal best Mile up to this night had been 6:37 - TWICE! I had reached this time 2 previous times, but never had I broken the 6:30 barrier... which has been a goal of mine for years.

The Last time i tried to break the time and was in shape enough to do it, was a family mile Challenge 3 years ago in which i finished the race on one leg after pulling my calf muscle at the beginning of my final 400m kick. Final time of 6:47.

So the Run began and I knew what my lap splits needed to be on this 300m track we were running on in 108 degree weather.

After Lap 1 and 2 (Needed 5.5 laps) i felt that i could no longer keep the pace, but had the support of the running coach and and the determination that I WAS GOING TO DO THIS!

After Lap 4.5 the Running coach told me my time of 5:32... I had less than 1 minute to run 300M. Not impossible, but I was TIRED! I knew i could do it! - Mental power took over, and I kicked up the pace... after another 100m I picked it up again, and the final 100M or so I was in a dead sprint through the finish line for a final time of 6:24!

A 6:24 mile for a Short Stocky 195lb man...

Not Bad!

Now I get to shoot for Sub 6 Min!!!!

Workout Monday July 27

BODYWEIGHT 500 with a Few modifications... I added a few Situps to the routine, and finished with a Tricep Pyramid. For the challenge 500 look atprevious posts

Cardio: Interval Incline Treadmill 30 minutes 2 min warm ups Runnign and walking in intervals, and a 2 min cooldown.

Made it 1.75 miles in 25 min. not bad considering the Inccline fluctuated from 4 to 22 and a few placed in between every 30 seconds.

Tuesday July 21st

Upper body day...

SET #1:
20-Inverted rows
20 Curls Each arm (30lb dumbbell)
20 Dips
45 Sec. plank

15 Inverted rows
15 Curls
15 Dips
45 Sec plank

10 Inverted Rows
10 Curls
10 Dips
1 min plank

SET #2:
15-Seated rows @ 105lbs
15 Military press @ 80lbs
15 Pec Deck Flies @ 135lbs

12-Seated rows @ 105lbs
12 Military press @ 80lbs
12 Pec Deck Flies @ 135lbs

9-Seated rows @ 105lbs
9 Military press @ 80lbs
9 Pec Deck Flies @ 135lbs

Pull Up/Push Up Pyramid
2 Push Ups - 1 Pull up
4 Push Ups - 2 Pull up
6 Push Ups - 3 Pull up
8 Push Ups - 4 Pull up
10 Push Ups - 5 Pull up

Treadmill: 24 minutes of the following pattern
2 min Walk @ 3.5mph
1 min sprint @ 10-12mph

Repeat this 7 times.

Total Workout time 50 min.

Got Sloppy Again - Sorry - More Workouts!

Monday July 20TH
I needed another total body Kick in the butt, so i did my challenge 500 Workout with a few modifications

50 prisoner squats
50 push ups
50 situps
25 36" box Jumps
25 leg Curls
25 Swiss ball Jackknifes
25 Chin ups
50 Inverted rows
50 Lunges
50 close Grip push ups
50 regular Squats
50 step ups
25 Pull-Ups
25 Dips

I then did 25 minutes of the Exercise bike on a Hill interval... I climbed the alps like Lance... almost and for only 25 minutes.

Total Workout time: 55 minutes.

Workout Wednesday July 1st

Warm Up:
Suicides (12 Parking lot lines)

Set #1 - no rest - complete 3 Sets
12 x 155lb bench
12 x Inverted Row
12 x Curls - 5lb curl bar

Set #2 - no rest complete 3 Sets
12 x Dumbbell military Press x 25lb
12 x rows w/ 40lb dumbbell each arm
12 x Cable chest Press

Set #3 - no Rest complete 3 sets
12 x Dips
12 x Lat Pulldown (95lbs)
12 x push ups

1 min Punching bag w/ 10lb weights

1 min Sit ups

Workout Monday June 29th

Need to drop some poundage.. I am upping My Cardio, and focusing on High Intensity Cardio Workouts...

Warm Up:
75lb Curl Bar x 20 (Outside Grip-10, Inside Grip 10)
Inverted Rows x 25
Dips x 25
Inverted Rows x 15
Dips x 20
Split Squats with 115lbs x 12 Each Leg, then bounce squats for 15 count
Chin Ups with Legs in "L" x 10
Wide Grip Pull Ups x 5 Hold Last One and 10 Leg Ups

Cardio:
30 Min. on Treadmill @ .5 Incline:
2 min Warm Up Walk,
7:40 Mile - done mostly at one speed
1 Min Walk
8:30 mile - Mixed up Speeds from 6.2mph to 8.8mph
1 Min Walk
8:30 Mile mixed up speeds from 6mph to 10.1mph
1min 20 sec cool down

AVG running pace @ 8:14 mile

Total Workout Time 40 min.

Workout Wednesday June 24th

Today I took Myself through a Very intense total body Plan

Warm UP:
20 box Jumps (24") - (As fast as I could)
20 Spring Crunches
10 JUMPING pushups (Get both hands and Feet off the ground each time)
REPEAT NO Rest!

Circuit #1:
15x One Legged hip Flexors Each Leg
15x Curl and Press 30lb Dumbbells each hand
15x Single Leg Squats Each Leg (Also Called Bulgarian Split squat)
15x Side Plank Lift Ups Each Side

REPEAT - Lower Reps
10x One Legged hip Flexors Each Leg
10x Curl and Press 30lb Dumbbells each hand
10x Single Leg Squats Each Leg (Also Called Bulgarian Split squat)
15x Side Plank Lift Ups Each Side

Circuit #2:
15x 30 lb Dumbbell Swings (Kettle Bell Exercise done with Dumbbell-Squat and Swing Weight up over head and Swing it back down, constant swinging motion-no stopping)
15x Dips
30 Sec Lunge Static Hold then 10 Rock over the Toes - Then back Up
20 Crunch Push through's

REPEAT - Lower Reps
12x 30 lb Dumbbell Swings
25x Dips (because I could)
30 Sec Lunge Static Hold then 10 Rock over the Toes - Then back Up
20 Crunch Push through's

FINALE:
20 Sec Plank hold
10 Sec Rest
20 Sec plank hold AND DONE!

Total Workout Time: 24:30 - I was MOVIN!

Workout Tuesday June 24

Well I decided to get back on the bike.. It's been a while, my knew issues and all, but I missed it.

But first I did a bit of warming up
Warm Up:
36" Box Jumps x 25
25 Sit Ups
Squat and Explode into Jump with 30lb Dumbbells
25 Sit Ups
20 Chin Ups
25 Dips
10 Pull Ups

Then I got on the Exercise bike:
6 Miles in 17min. plus a 3 min cool down on a hill Program - Apparently I climbed the Alps in 20 min.

I then Ran for 10 min on A Treadmill - Interval, Sprint walk, Sprint Jog, Sprint Etc. changing it up every minute

Great Workout - Sweat some serious water weight out!

workout Monday June 22nd

Squats x 50 (With 25lb dumbbells in each hand)
50 Push ups
50 Wall Slam sit ups w/ 12lb medicine ball

25 x 36" box Jumps with 12lb medicine Ball

25 x Chin Ups

25 x Lunges each leg

Hold Lunge for 30 sec each leg

50 x Inverted Row

25 x Step Ups each leg

15 x Pull Ups

50 x Dips (Set of 30, set of 20)

45 min BBall.

Workout Thursday JUNE 18th

Cardio Day... gotta Love 'em... Gotta do 'em!

I warmed up with some quick waist cleans (Powercleans starting from the waist and exploding the weight to your chest) - It's supposed to help with my Vertical... So I'll try it!

2 sets of 10 Reps @ 135lbs.

Treadmill
6.8mph x 5 min
7.6mph x 3 min
8.6mph x 5 min
6.2mph x 3 min
Rest x 1 min 3.5mph
6.7mph x 4 min
7.6mph x 2 min
Rest x 30 sec. 3.2mph

23.5min Avg. 8:50 per mile pace for a total of 2.5 miles.

Workout Wed. June 17th, 2009

Another Great Total Body Workout:

Try this workout in about 30 minutes:  If you need to, you can cut the Reps by 20% on Round 2.

Sit-ups x 25 (Holding 10lb Medicine Ball or just bodyweight)

Push ups x 25

Prisoner Squats x 25 (Holding 10lb Medicine Ball or just bodyweight)

Plank Hold 45 sec

Rest 1 Min

Chin Ups x 10

Deadlifts x 12 @ 225lbs. (Use weight that is difficult for 12 reps)

Crunches x 25

Plank Hold 45 Sec

Rest 1 min

Dips x 25 (10 would be enough here for beginner and intermediate)

Jump Speed Lunges x 20 (10 each Leg)

Rows x 12 130lbs (Use weight that is difficult for 12 reps)

Sitting Bench Crunches x 25

Rest 1-2 Min

REPEAT ABOVE WORKOUT

WIND SPRINTS or SUICIDES or Lateral Side to Side Sprints 15sec 30sec and 45sec

Again.. If you need to cut the Reps or Weight down by 20% to complete the workout that's fine too.  

Workouts Monday 9-15 and Tuesday 9-16

Last night(Monday) I went back to the Gym with my wife and we did a quick bodyweight workout together

Squats (holding 10lb ball) - 1min
push ups - 1min
Sit ups - 1 min
Leg Curls on ball - 1 min
Lunges - 1 min
Reverse Pullup/Inverted row x 40
Step ups - 1 min each leg
10 Pull Ups
10 Chin Ups
30 dips

CARDIO for 12 min.. Intense Interval Training.

Total time: 30 min.

Workout for Tuesday:
- Quick warm up...
10 chin ups (all the way down, and all the way up past the bar)
CURLS - 60lb bar, 12 outside Grip, 12 inside grip
Deadlift: 225lbs x 8
315lbs x 4
365lbs x 2
POWER Clean: 185lbs x 6 (Repeat)

Swimming:
200m warm up
200m Fast pace
100m sprint x 4
50m sprint x 2
200M Cool Down

Swim time 20 min.

Total Workout time: 40 min.

workout Monday June 15th

TOTAL BODY BLAST!

Wind Sprints x 5 (40-50yd there and back) Full Length of a BBall court and back is about perfect.
30x Leg Press - 225lbs
20x Inverted row - bodyweight

20x 36" box jumps (Holding 10lb medicine ball)
15x Military Press - 115lbs
20 V-Ups
20 Push Ups

20x Leg Curls - 110lbs
15x Chest Press - 200lbs
20 Leg Extensions - 110lbs
15 Decline row - 110lbs

Ab roller x 20

BBall court suicide x 1
25x Leg Press 225lbs
20x Inverted row bodyweight

Dips to failure
Sit Ups to Failure
chin Ups to Failure
Plank hold to failure

Total time: 30 min

Back at It and Officially going to POST

So here is a quick video I did a few months ago for my 5 Favorite Exercises... I make sure I do each of these at least twice a week in some form or another...




This next Video was part of our "Lake Powell Workouts" on our Vacation... It's a 1/4 mile Straight uphill Sand dune that takes a mean toll on your quads, and calves getting to the top... Getting down is SO much more fun as you will see in the video below




As for workouts Last Week... - some running, Sprinting work, a bit of basketball, and I took my clients to the Track on Friday... Here was the workout I took one of my clients through that i did with him:
Warm up Lap - 1/4 Mile jog:
100m sprint x 2 (Slow Jog 100M in between sprint)
200m sprint x 2 (slow Jog 100m in between sprint)

Push ups on wall - 1 min
Lunges against wall - 1 min
Dips on wall - 1 Min
Step ups on Wall - 1 min

10 pull ups
20 push ups
20 Sit Ups
10 chin ups
15 Dips
20 Sit-ups

Ab work for 4 min. to finish things off.

It was a Great workout... felt good to Stretch out the legs, and didn't get sore.

Tuesday May 26th continued

So I decided to go back to the Gym last night and do more...

I felt great and had a good long 4 day weekend to rest my body and was excited to get back into things.

I took the kids to 24hr fitness to play B-Ball. - the wait to get into a game was about 30 minutes, so I shot around a bit and decided to do something productive while I waited.
Chin ups x 20 resp
Curls x 24 reps @ 65lb curl bar (12 wide grip 12 close grip)
Dips x 30 reps (Bodyweight)
Dips x 35 reps (Bodyweight)

I then played just over an hour of high paced run the floor high energy Basketball.

A Few more Workouts

Cannot really remember what I did last Wed, but did go to the lake on Fri-Sat and wakeboarded... I am sore. - Great Arm and back exercise :)

Tuesday May 26th:
40 yd Lunges with Curls (25lb dumbbells)
40 yd Lunges with military Press (25lb dumbbells)
Jog it out, and 1 minute of Calf Raises holding the 25lb dumbbells

135lb deadlift x 15
12" box hop-overs for 45 sec
20lb medicine ball squat with press x 20

135lb deadlift x 15
12" box hop-overs for 45 sec
20lb medicine ball squat with press x 20

135lb deadlift x 15
12" box hop-overs for 45 sec
20lb medicine ball squat with press x 20

Exercise Ball Leg burls x 60 sec
Calf Raises (bodywieght) - 30 sec one leg, switch, then 30 sec both legs

Exercise Ball Leg burls x 45 sec
Calf Raises (bodywieght) - 20 sec one leg, switch, then 30 sec both legs

Abs for 5 minutes to finish things off.

Workout Tuesday May 19th

Tuesday Workout was great.. my younger bro tank, came into town and wanted to check out the New Gym, so we went in the morning and did a upper body blast as shown below:

15 reps of the following exercises in order no rest:
135lbs Bench Press Throw (Explode weight and catch right into next set:)
135lbs Shoulder shrug/ Lateral Raise (Explode weight and catch right into next set:)
135lbs Curl shrug
BODYWEIGHT below parallel push-ups
BODYWEIGHT PullUps/Chinups
BODYWEIGHT Dips
30 lb Dumbbell Military press on Exercise ball
30 lb Dumbbell Curls
30 lb Chest Flys

12 reps of the exact same exercises above... no rest:

Then 9 15 reps of the exercises above no rest:

Finish the Arms off with a push Ups Pyramid -
1, 2, 3, 4, 5 - 5, 4, 3, 2, 1

I also did 2.5 miles on the Treadmill in the evening. - Trying to cut the last bit of weight before the lake trip... 9My last full Mile was done at a 7:27 pace. - movin for a big guy like me :).

Monday May 18th, 2009

Started a new Cleanse i heard about from a friend.... Apple Juice and water ONLY for 3 Days, then drink a cup of Extra Virgin Olive Oil before bed on the 3rd night, after soaking my mouth with lemon juice to numb it, and sleep on my "right" side I think. not sure why, but hey, I'll give it a try. - Supposed to do wonders in removing the "gunk"

Now to today's workout:
Challenge 500 9of course) I needed another jump Start to the week, and felt I needed to test out my knee after Friday's pain... I'm fine (I think)

I did it in the CORRECT order today to see if i could break the 25 min mark. not only did i do it, but I also destroyed my other time i did in a different order.
TOTAL Time: 23min 12 Sec. (23:12) - Not too shabby!

Here's the workout:
50 Prisoner squats
50 push ups
25 36" box jumps
25 Exercise ball Leg Curls
50 Exercise ball jackknives
50 step ups (25 each leg)
25 Pull ups
50 Lunges (25 each leg)
50 inverted rows
50 close Grip push ups
50 Squats
25 Chin ups

now that i pretty much have conquered this workout... Stay tuned for the next evolution...

The BODYWEIGHT 1000 CHALLENGE! (coming soon!)

Workout Week of May 11 - May 15th

Need to remember everything that was done....

Monday
I just hit the BBall for a good hour or so at 24hr fitness.

Tuesday
I did nothing... got busy

Wednesday, Upper body blast:
My own creation... the 3-5-3 Method of Training:
(3 Exercises start w/ 20 reps then decrease reps by 5, 3 more exercises start with 15, decrease reps by 3)

20 Curls w/ 70lb curl bar
20 Lat Pull Downs (105 lbs)
20 Pec Deck fly (150lbs)

15 Curls w/ 70lb curl bar
15 Lat Pull Downs (105 lbs)
15 Pec Deck fly (150lbs)

10 Curls w/ 70lb curl bar
10 Lat Pull Downs (105 lbs)
10 Pec Deck fly (150lbs)

NEXT 3 Exercises:
15 Decline bench Press x 185lbs
15 Dumbbell Military Press 40lbs each arm
15 Chin Ups

12 Decline bench Press x 185lbs
12 Dumbbell Military Press 40lbs each arm
12 Chin Ups

9 Decline bench Press x 185lbs
9 Dumbbell Military Press 40lbs each arm
9 Chin Ups

Finished off with a Dip Pyramid.
5,6,7,8,9,10 - 10,9,8,7,6,5 - did these with Progressing rest period, then digressing. (15 sec, 20 sec, 25 sec... etc.)

Took about 40 minutes total

Thursday, Lower body blast:
My own creation... the 3-5-3 Method of Training:
20 36" Box Jumps with 10lb medicine ball in each hand
20 Single leg Squats each leg
20 Weighted lunge - 30lb each hand

15 36" Box Jumps with 10lb medicine ball in each hand
15 Single leg Squats each leg
15 Weighted lunge - 30lb each hand

10 36" Box Jumps with 10lb medicine ball in each hand
10 Single leg Squats each leg
10 Weighted lunge - 30lb each hand

NEXT 3 Exercises:
15 Leg Extensions x 120lbs
15 Leg Curls 120 lbs
15 Calf Raises 185 lbs (Each leg then together)

12 Leg Extensions x 120lbs
12 Leg Curls 120 lbs
12 Calf Raises 185 lbs (Each leg then together)

9 Leg Extensions x 120lbs
9 Leg Curls 120 lbs
9 Calf Raises 185 lbs (Each leg then together)

LEGS WERE SHOT!

FRIDAY:
In my training Sessions of Friday i took my clients out to the high School Track. I had 2 solo's right in a row and didn't want them to have to run alone (Too boring) so i did the track Exercises with the as follows: (Remember.. I did this TWICE)
Lap #1: Jog around Track Passing a 12lb medicine ball back and forth to partner
Lap #2: Wall Slam 100M sprint with ball overhead 100M, Repeat for one full Lap
Lap #3: i had them power walk while I held them back with the elastic Training band for 100M then jog it out for 100m, and repeat until one Lap finished
Lap #4: holding medicine ball - jog the corners, sprint the straights

We then did some Frog jumps, baby hops, Lunges and then Abs... I only did these once

I still went around the Track 6-8 more times with other clients holding them back with bands and jogging etc. My KNEE was destroyed... I over trained it, and took the rest of the weekend off.

Workouts This week Thurs-Fri

Thursday: I hit the challenge 500 one more time this week. - I did it in a different order, but completed all of the reps for each exercise in 23:46. 2 minutes faster than I have ever done it before... and hit my goal of getting it under 25 minutes... However, I still want to do it from the beginning and get it under 25 mnutes. not sure if I was just jazzed and got it done fast, or if the order had more to do with it than I thought. We'll see.

Here was the order:
25 Pull Ups
50 Lunges (25 Each Leg)
50 Inverted rows
50 Squats
50 close Grip Push Ups
50 Prisoner squats
50 Step Ups (25 Each Leg)
50 Push ups
25 Balance ball leg curls
50 Balance Ball Jack-knifes
25 36" box Jumps
25 chin ups

Total time 23Min 46sec - New personal best

Friday:
Cardio heavy Day.. I did a nice warm up in the BBall Gym. I Ran 10 suicides the length of the court. - That sucked!

I then hit the INCLINE Treadmill they have there... goes up to a 30 incline - Ridiculous!
hit the Interval button and varied the Incline from a 6 to a 30 and a few in between - Changes every minute for 20 minutes. on the 6-11 inclines I ran at about a 6 or so. on the higher inclines i walked at just under 4mph. -

Then to the Steam sauna and DONE!
total workout time: 40 minutes plus a Steam Sauna

workouts For the Last Week or So

Once Again.. haven't been neglecting the Workouts.. just the updates.

Things have actually been running pretty smoothly.
Yesterday: 30 minute Elliptical.. Interval Training - MIX 3 (forward, forward with Arms, Arms Only, Reverse, Recover, REPEAT!)

30 min: 5 miles... that was HUGE, I have never had a session quite like that.

TODAY: - I will be doing the challenge 500 for time... and then playing BBall for an hour or so.

Between 1-2 hr basketball sessions the 30 minute Elliptical interval training i have been doing and my own strength training program... my Body is beginning to not only BE in shape.. but also Starting to TAKE shape.

I have biceps! :)
Waistline is slimming
Looking better, Feeling better... but I'm at the point where NOW every choice I make, makes even MORE of a difference .

Stay Tuned... i may be posting pics soon.

EXTREME Upper Body Workout

I had a few requests for this latest workout I've created... it is NOT for the Faint of Heart, or beginner unless you have some one spotting or training you. - but if you think you are tough enough... give this Workout a Try.

PHASE #1:
SMITH MACHINE BENCH PRESS (135lbs - Or what you think you can do)
15 REPS Using a Smith Machine begin with a normal bench press down, and then EXPLODE the weight up and throw it in the air... and catch it on the way down and repeat for 15 reps.
NO REST:
15 REPS - Push the bench away for a minute and do 15 Reps on the Smith Machine of close Grip upright rows and THROW it up to your chin and catch and repeat for 15 reps
NO REST:
15 REPS - Reverse your Grip like a Curl, and do a 1/2 Curl (As high as you can) and then a SHRUG as high as you can... that's one Rep - repeat for 15 reps.

NO REST - go into Phase 2
PHASE #2:
15 REPS - below Parallel Push ups (Put your Arms on bars or dumbbells to get BELOW Parallel) - For 15 Reps
NO REST
15 REPS - Pull UPS
NO REST
15 REPS - DIPS

NO REST - HIT PHASE 3 (Grab 30lb and 40lb Dumbbells) (these can be done on a BENCH or on a Exercise Ball for a bit Extra Core work!
15 REPS - INCLINE DUMBBELL PRESS (With 40's)
NO REST
15 REPS - CURLS EACH ARM with 30's
NO REST
15 REPS - Flat Bench Dumbbell FLY'S

NOW...

GO Back to PHASE ONE - NO REST and REPEAT ALL 3 PHASES for 12 REPS...

THEN ONE MORE TIME FOR 10 REPS

You should Feel Like Arnold from the 80's when you are done with this TOTAL upper Body Workout.

Let me know how you did! - It should take you no more than 30 minutes to run through it all!

More Workouts:

So Last Week I also a had a GREAT Leg day.

I haven't been Sore for a while, getting stronger, takes more to get me to that breaking point, but on Thursday last week, I kicked my own Butt.

Phase One:
20 Reps, then 15 Reps then 10 Reps of the following 3 exercises:
#1: Single Leg Split Squat: (Rest your foot behind you on a choir or box at a 90 degree angle. and Squat and up. It HURTS - 20 reps each leg
#2: 36" Box Jump while holding 12lb Medicine ball (As fast as I could)
#3: Squat and Explode into Jump with Press using 25lb dumbbells


Phase Two:
15 reps, 12 Reps and 9 reps of the following 3 exercises
#1: Leg extension Machine 125lbs
#2: Leg curl machine with 110 lbs
#3: calf raises Each leg separate and then both together 225lbs


On Saturday Evening I also decided to hit the Elliptical Machine.

My elliptical is a Gym Quality machine with a cool Workout on it call "MIX 3"
It utilizes 3 different types of elliptical Training. - Forward Elliptical, using it with and without Arms and even ONLY arms and doing it in Reverse

30 minute Mix 3 looks like this.
1 Min -fast no Arms
1 min Fast with PUSHING Arms (next round use Pulling here and alternate each time)
1 min Fast using Pulling ARMS - no legs (Jump on side and pump the arms as fast as you can)
1 min fast REVERSE either bending knees or keeping the toes up.
1 min slow recovery

The resistance also changes and varies throughout the workout. i usually increase the resistance to a 10-12 out of 20.

30 minutes. 4.2 miles.

I'm heading for 45 minutes next time, so i can get more of my movie in while I do it ;)

Good Luck and Keep at it!

Workouts past 2 weeks

Let me start off by saying, - I have not been Lazy, just busy. and i apologize for not updating. Not that there are hundreds of people counting on these daily updates, but i feel better when they are posted and i am using this as sort of a journal log of my own personal fitness goals.

Recent Achievements:
#1: I am currently under 200 lbs (post workout) and feel GREAT! i have been losing it slowly and changing my body so i can maintain the NEW ME indefinitely. I am going for long term results and life changing status, not just "Lose weight" - I've lost thousands of pounds over the last 15 yrs of my life, and am sick of it. So no more.

#2: This wasn't a goal of mine, but the other day one of my clients asked me how many dips I could do. I didn't know exactly, because I've always done sets of them or pyramids, but not since my Jr year in HS weight training class, have I maxed on dip reps. (back then it was 35 reps when I weighed about 165 lbs)
- On Monday April 20th - I did 50 consecutive DIPS - No rest. I was shocked.

#3: I can now constantly run a sub 7 min mile. My goal is still to get under 6:30. Give me 5-10 more lbs and I'll have it. As well as Grabbing the rim - That will come as the weight comes off too. - I am less than 1/2 an inch from the rim now.

#4: I completed the challenge 500 workout in 25:53. I will get it under 25 minutes, possibly next Monday, but that is a huge achievement for me as My goal initially was to get it under 30 min. Last Tuesday on the 21st I did it in Just Under 29 min. (See below as that is what I did today and have done many times over the last 4 months.)

#5: Eating habits: It's getting easier to make better choices. As I look in the mirror, as i work out and here the compliments of friends and family of the changes they see, it makes it so much easier to pass on the office snacks, let go of the Fast food, and skip the extra desserts my wife constantly makes. - I guess that's what it really comes down to. the Small choice we make each day, whether it be for food, exercise, attitude, or all of the above.

Today's Workout: (Also did this on Tuesday last week the 21st.)
- 50 Prisoner Squats
- 50 Pushups
- 25 Jumps (Onto a 36" Plyometric Box Jump)
- 25 Stability Ball Leg Curls
- 50 Stability Ball Jackknifes (
- 50 Step-Ups (25 per leg)
- 25 Pullups
- 50 Forward Lunges (25 Per Leg)
- 50 Close-Grip Pushups
- 50 Inverted Rows
- 50 Squats
- 25 Chinups

Today's time: 25:53
Last Tues. time 28:42

workout Mon. and Tues April 13-14

Monday the 13th was my B-day and one of my gifts was to go to 24hr fitness and play B=Ball uninterrupted for a few hours... and I spent almost 2 full hrs running the floor 5 on 5. We one our 1st Game then lost the 2nd, had a break while another team played for "winner stays" position, we lost again, but then i got picked up after someone left and then we won 3 straight. all Games go to 15 by 1' and 2's. Games typically take about 15-20 min. to play... i was brutal and I loved every moment of it! - I'm feeling it today.

My Tuesday workout was definitely going to focus on upper body after my legs were Jell-o from B-Ball.

Phase #1:
Curls x 20 (70 lb curl bar)
Lat Pull down x 20 (120lbs)
Cable chest fly's and lift x 20 (30 lbs each side) (these are done with the cable Machine at a very Low point on both sides with a handle in each hand. Keeping the arms straight, bring the cable together and up diagonally at the same time, then really squeezing at the top with the cables together.

Repeat Each Exercise fro 15 Reps
one more time for 10 reps.

Phase #2:
Reverse Pull Ups x 15 (bodyweight)
Pec Deck x 15 (150 lbs)
single Arm dumbbell rows x 15 (50 lbs)

Repeat Each for 12 reps,
one more time for 9 reps

final Phase:
Dip Pyramid (bodyweight)
Reps of 5, 6,7,8,9 and 10 with 15-30 sec Rest in between each set.

Then back down... 10,9,8,7,6 and 5.

KILLED ME! - Loved it!

Workout Monday March 30th

Today I worked on Legs... gotta fulfill 2 goals still - Get Rim, and run a "Under' 6:30 mile.

I'm going for another mile challenge after work, to see how close I am. - and I'm REALLY close to the rim... Can't stop now!

Phase #1:
20 Reps: Squat with 20 lb dumbbells in each hand and explode into jump and throw the weights high in the air with a shoulder Press and back down immediately into Squat and repeat.

20 Reps: 20 lb medicine ball squat - nice and Deep, don't come all the way up, just bounce - Fast reps

20 reps: 36" box jumps with 12 lb medicine Ball (Stand and jump, Very quick, hop up hop down and Repeat)

15 Reps of Each exercise

10 Reps of each exercise

Phase #2:
15 Reps Leg curls 100 lbs
15 Reps Leg Extensions 120 lbs
1:30 wall Sit

12 Reps leg curls
12 Reps leg extensions
1:15 wall Sit

9 reps of Each with a 1:00 wall sit. -

DONE!

Total workout time: 23 Min.

Workout Thurs-Friday March 26-27

Once again, We had basketball Games on Thursday evening.. only this time it was a double header and we played with only 6 guys for game 1 and 7 for game 2.

Ran about 65-70 minutes of 80 minutes of basketball and I was feeling it this morning.

My Friday workout consisted of making it to the gym, doing dips to failure, chin Ups to failure, push ups to failure, Pull ups to failure, and then repeating the process 2 more times.

It got me sweating and only took about 15 minutes, which is all the time I had because I needed to spend 20 minutes in the Sauna and Jacuzzi, heating up my tired, old, and worn out joints.

It felt Great!

Workout Wednesday March 25th

PHASE #1:
- 36" Box jumps x 20 Holding a 10lb medicine ball out in front of me. (I made sure I did these from a standing position and no running up to it...

- Squat and Press dumbbells over head (Very Explosive) with 20lb dumbbells. x 20

- Calf Press. Put the 45lb bar Over your Shoulders and place the bar underneath the Bracket to hold the weight. Press up as hard as you can with your calf muscles... It's like pushing against a tree, you go nowhere, but your Legs are on fire - 3 Reps of 10 sec. Each.

- 36" box jump x 15 (With ball)

- Squat press x 15

- Calf Press 3 reps of 10 sec

- 36" box jump x 10 (with ball)

- squat press x 10

- Calf Press 3 reps of 10 sec

PHASE 2:
Treadmill run - Interval with Sprints
2 min warm up.
2 min @ 8mph
1 Min @ 6mph
2 min @ 9mph
1 min @ 6mph
2 min @ 8mph
1Min @ 12mph
2 min @ 6mph
2 Min cool down


Total Workout time: 25 min

Then steam sauna for 10 min.

WOW my Legs are still a bit shaky!

Workout Monday March 23

I was NOT feeling up to a hard core workout this morning... until that is I actually started my workout. i thought i was going to be sluggish, slow, and no intensity, to which i say.. why bother, but i decided to give it a try... After a quick warm up I felt STRONG... Very Strong, In Fact, I did the workout below fast than I have ever done it before, with less rest, and more intensity.

I guess sometimes when we feel the worst, our bodies may be ready to go the distance... it's such a mind game. So get out and do it... Even if you don't feel up to it. your body will thank you!

The Couture Challenge:

I've posted this workout before, and it's GREAT so i try and do it once a month or so...

NO REST IN between exercises... 1 Min rest in between Sets
- HIGH INTENSITY - Grab a bar that you can Press over your head for at least 10 reps.
For this workout I used a 70 lb Straight bar:

Bent over rows x 10
Shoulder shrugs (In front) x 10
Military Press x 10 (behind the head)
Split Squat x 10 each leg
Squat and Press x 10
Straight legged dead lift x 10

REST 1 Min.

REPEAT

REST 1 Min.

REPEAT

Each Set took no more than 4 minutes to complete.

I then hit the exercise bike for 15 min. rode 4 Miles in just over 13 min and a 2 min cool Down.

Total Workout time 35 min.

Then to the Steam Sauna.

Workouts for Thurs. March 19 and Fri March 20

THURSDAY:
We had another Basketball Game. We came out running as we only had 6 men to play a full 40 minutes. I've said this before, but I'll say it again... very rarely will you find a workout as grueling, and as effective in boosting overall fitness including muscle, cardio, and total body working out like a full 5-on-5 competitive basketball game.

I tweaked my ankle about 5 minutes in, but just kept on going... My hops were not quite there (what hops i have that is) but i could still run the floor. - Great 40 minutes of intense Cardio/Interval Training.

FRIDAY:
Trying to do a Leg workout on a Tweaked ankle is about as effective as losing weight playing on the McDonald's play center with your kids... - you can go through the motions, but you really aren't getting much accomplished.

I opted for a CORE Strength routine. i typically include core exercises in most of what i do, and try and work the core while working other areas... but i went for a full focus on core Strength today... - OUCH!

PHASE ONE: (Warm up)
Grabbed a 60lb straight bar - 10 bent over rows, 10 Upright shrugs (all the way to the chin) 10 Military Presses, 10 Lunges each leg, 10 good-mornings, 10 squat and explode with Press, 10 straight leg deadlifts.

PHASE TWO: Cables...
Medicine ball crunches with 15lb cable resistance in each hand. x 25
Medicine ball rotations x 25 (15 lb cable resistance in hand - ONE SIDE AT A TIME) x 25 each side
Medicine Ball plank Walk (Start on knees with ball in front of you, walk your hands out until you touch your nose to the floor, or can't go any further, and come back up. Great core moves!) x 20
Ab coaster machine 15 front, and 15 each side - No Rest
15 Leg Lifts, Tucked
15 leg Lifts Straight

I then did some stretching and a bit of upper body stuff to make me feel good about myself.

POOL: - 400M swim
Steam Sauna and HOME!

I can already feel my abs front and sides as i write this only 3 hrs after my workout.

total time: 30 minutes! plus Sauna!

Workout Wednesday March 18th

My back was sore all day 'yesterday from those good morning on Monday, and I did not make it into the Gym... We chased kids around the park instead... So I wanted to get after it this morning.

Upper Body Workout - KILLER!
Phase 1: 1 min each
- Push Ups with toes up on 24" Block
- Dips - body weight
- from Ground... Lift, curl and Press overhead with 60lb dumbbell (only one use both hands-no legs)

REPEAT with 30 seconds each.

PHASE 2: 1 min each
- Curls (30lb dumbbell each hand)
- dumbbell fly (20 lb dumbbell each hand)
- Lateral Raise (15 lb dumbbell each hand - alternate Straight out and side)

REPEAT with 30 seconds each.

PHASE 3:
10 dips
10 Chin ups
10 dips
10 chin ups
Push up Pyramid - 1(pause) 2 (Pause) 3,4,5 - 5,4,3,2,1 - No Rest in between, keep the push up Position entire time.

ABS:
Do sit up pyramid with Medicine Ball, all the way down and up for #1, then 1/2 way down for counts 2,3,4 and 5,

25 sit Ups with medicine ball throw
total Workout time - 30 min. (VERY INTENSE!)

The Wright Fintess opening April 1st

for more information on my new personal Training facility you can visit:
http://thewrightfitness.blogspot.com/

Ask questions, and Send comments if you are interested in Training.

Thank You!

Workout Monday March 16th

nice grueling Leg workout today... I am focusing on 2 things with my Leg Workouts...
#1: - Increase jumping ability. I want to grab a 10' Rim so I am working on explosiveness and the muscles associated with jumping.
#2: Speed... I need to break the 6:30 mile barrier, so i am also focusing on things that will help me endure a quicker pace for a mile run.

So here is what i did This morning:

25 Medicine ball Squats (12 lb medicine ball)
20 30" box jumps
20 Good Mornings (more stretching than anything, light weight)
20 2 box Step ups holding 25lb weight. - 18" to 30" and drive the knee up

25 more Medicine ball squats
15 30" Box jumps
15 good Mornings
15 2 box Step ups

20 Medicine Ball Squats
10 30" box jumps
10 good mornings
10 2 box Step ups

End with 15 Squats holding 2 25lb dumbbells

I then headed over to the Power Squat Rack. This is an Exercise I learned to help increase vertical Jumping...
Get a Bar on the Squat rack and take it BELOW the Rack position and Try and Push with only your Calves the bar into the Rack... you go absolutely No Where, but the force of pushing against an immovable object completely kicks your but... I did 3 Sets of 3 Rep 10 counts. my calves hurt...

I was feeling good so I then decided to see how fast I could run a Treadmill mile.

I did a 2 minute walk to warm up and stretch and then took Off and ran a 7:23 Treadmill mile with a 1/2 or .5 incline (just to make it more like real running)

then a 2 minute cool down and hit the steam Sauna!

I feel Great. - My Arms still have a bit of soreness in them from Friday's workout! :)

Thursday-Friday Workouts March 12-13

I did end up playing basketball on Thursday night... 2 x 20min halves with a full 3 minute Break. We had only 5 players, so i ran the entire time. And we got killed, so we were playing extra hard playing catch-up for most of the game. - Great Sweat and after 3 Days of Basketball, My legs were J-E-L-L-O once again.

For my Friday workout i focused on upper body, and wanted to do something I would feel for the rest of the weekend.

Phase #1:
20 Chin ups (Get all 20 before I moved on)
20 Curls using a 60lb curl bar
20 Dips - bodyweight
15 Pull ups -
15 Curls using 30lb dumbbells in each hand
15 Dips - bodyweight
10 chin ups
10 Curls using 30 lb Dumbbells
10 Dips (i kept going and got 20 just to get the extra burn)

Phase#2:
15 Incline Dumbbell press with 45lbs in each hand
15 Pec Deck Flys @ 135lbs
15 Reverse push Up or inverted row
12Incline Dumbbell press with 45lbs in each hand
12Pec Deck Flys @ 135lbs
12Reverse push Up or inverted row
9 Incline Dumbbell press with 45lbs in each hand
9 Dec Deck Flys @ 135lbs
9 Reverse push Up or Inverted row

to finish off my upper body I put 135lbs on the bench press and went until my arms couldn't go anymore... I got to 18 i then did the Same thing with a 40 lb curl bar... I got 37.

total Workout time: 32 min. plus Steam sauna.

hit the steam room and I was toast! I will definitely be feeling it all weekend. Plus tomorrow we are going White Water Rafting, so that should be fun, and give me plenty of exercise.

Workout Wednesday March 11th

Once Again... i decided i needed some additional basketball skills.

I spent the first 2.5 hours working on my new Gym "The Wright Fitness" and was already tires, sweaty and my arms and hands hurt from moving mats, and getting the flooring in place.

So i decided once again at 24 hr fitness to test my BBall skills at the pick up court. our team stayed on the court for over an hour running 5 on 5 full court.

I was spent! It was great, and I felt great. I'll be playing Basketball Again, This time as a Member of our Ward multi Stake tournament so one more hour of BBall Here i come for Thursday!

Friday will definitely need to be a Hard core upper body Workout.

Workout Tuesday March 10th

I decided to play basketball again Tuesday night.

I played hard for about an hour, and then went and did a quick circuit of upper body exercises.
Dips, push ups, Pull ups. got a great stretch out of it.

not too much else going on.

I am so busy right now getting everything in line for my own personal training Facility i am trying to spend much of my "Off time" there working on getting everything put together and in place.

April 1st we will be up an Running!

Workout Monday March 9th

Time TRIAL DAY:

So I finally Did it. i had put it off, and put it off, until i just needed to go get it done,
At 4:40pm on Monday afternoon in the Middle of Westwood Track Practice, I ran and timed myself in the mile.

drum roll:

final time: 07:26 flat.

Lungs Hurt, Legs, were J-e-l-l-o, and I can still feel the tightness today... But I was pleased with my initial Run. about 15-20 seconds faster than i thought i would be.

not many Middle aged 200+ lb men can runa Sub 7:30 mile.

I am going to run it again in 3 weeks and see how far I've progressed.

I do know that just by losing 5 lbs between now and then without doing much else, should put me under the 78 min mark, which will be one step closer to the 6:29 goal.

I'll keep you posted!

Thanks!

Workout Wednesday March 4th

Cardio day... And i needed it. Apparently after 2 days of total body workouts, my legs actually enjoyed a break from all the Resistance training and felt good on the treadmill for the first 15 minutes...

but after that it was all downhill. my Legs are sore, shot, and in need of recovery... I'll be swimming I think for the rest of this week's Cardio.

Partially my fault too, because i went out really fast, and did a (fast for me) 7:50 interval Style mile on the treadmill, and then had too slow way down for the final 12 minutes of the run (now jog) i still mixed up the speeds, keeping my body guessing, but I felt Sluggish.

I know I was supposed to do my first timed mile to see how close I was to my goal, but I forgot the stopwatch, and didn't feel my I-pod was a good enough time tracker to get a good accurate time.

I'll get it in sometime later this week, possibly Friday, if my legs are up to it!

Workout Tuesday March 3rd

So Last night (Monday) i decided to take all the kids to 24hr fitness to the day care, and tried to get some Basketball playing in. It was Awesome! i was able to play in 4 pick ups Games to 15 by 1's an 2's lasting a total of about 1 Hr of great basketball and hard running up and down the court. I felt Great.

this morning i wanted to see how my body would react to doing the Same Hard core total body workout I did yesterday, plus i had a friend with me this time and I wanted him to feel the Pain as well.

So here was the workout: (A bit slower this time... the muscles were still a bit tight)
- 50 Prisoner Squats (This time with a 12 lb medicine ball)
- 50 Push ups
- 50 Squat Jumps (with 12 lb medicine ball)
- 50 Medicine ball curls
- 50 medicine ball jack knifes
- 50 Step ups (25 each leg)
- 25 Pull ups
- 50 Lunges (25 Each leg)
- 25 Inverted rows
- 50 close grip Push ups
- 50 Squats
- 25 Chin ups

525 reps of fat burning fun!

As for the body.. it feels Great right now. tomorrow I am going for my time trial in the mile to see how close I am to my goal of the sub 6:30 mile.

Workout Video - Can also be seen on www.mesacomuunitycentral.com

This is a Video i created to post on a New Mesa Community Website.

There are many articles, and they all have to do with Mesa written by people in Mesa, for Mesa.

Check it out!

http://www.mesacommunitycentral.com/

Workout Monday, March 2nd - Total Body

Another Typical Monday... I felt like I needed another kick start to the week and did a Great and Grueling total body workout.

For a quick tutorial of most of these exercises you can go here:
http://www.youtube.com/watch?v=R5RPaOMXkfQ

No rest (Except when I stopped to talk to Ali Vincent from the Biggest Loser at 24hr fitness about 3/4 the way through)

BODY WEIGHT
-50 Prisoner Squats
- 50 Push Ups
- 25 Squat Jumps
- 50 Medicine ball leg curls
- 50 Medicine Ball Jack knifes
- 25 pull Ups

- 50 Step Ups (25 Each leg)

- 50 Inverted rows
- 50 Lunges (25 Each leg) (this is where I took a Break... Ali was filling me in on her plans coming up to travel the US media circuit and write her own book on her time on the BL - Very Interesting stuff)
- 50 close Grip Push ups
- 25 Chin Ups
- 25 Dips

Total of 500 reps - Total Workout time: 25 minutes - including rest/talk time) - Sweat like mad...

workout Thursday Feb. 26th

Basketball... 40 minutes of good old fashion, hard core running up and down the floor baskettball.

2 20 min 1/2's and we won... Great Interval Cardio workout!

daily Workout Wednesday Feb. 25th

I needed a good cardio/Stretching day without overdoing it. My upper body is still feeling Monday's Blast, and My legs just needed a jump start after being a bit tight from Yesterday...

So I decided to really stretch them out good with some good old fashion Interval Cardio.

Phase one:
2 min warm up - 5incline 3.2mph - i took big strides to get the legs loose.
12 min Interval Running 5.7mph, 6.5, 7.2, 8, 8.7, and repeat twice, then down to 6mph and then 7mph to total the 12 minutes. - Total Distance covered 1.5 Miles.

Warm Stretch - Phase 2:
Nothing Stretches my shoulders, chest and overall body like Dips and Pull ups
10 Dips, SLOW Deliberate full Range of Motion. then 10 Quick speed dips.
10 chin ups Slow and Deliberate, Full Range of motion. 10 Pull ups as fast as I could.
SWIMMING POOL: - 600m swim nice easy strokes,

Total Workout time: 35min. - then a 10 minute Steam sauna.

i feel Great - and i am ready to test how close I am to one of my goals... the 6:30 mile. i am going to try and do it tonight or tomorrow morning. - I'll keep you updated

GOALS????

Why should we have goals?
What good are they?
Does it matter if we set them?
Will it matter if we achieve them?
How about if we forget about them?

After struggling with some of my own thoughts on possible answers tot he questions above, I decided to set some goals. Why? So that I have something to motivate me to get going each day, So that I have a Measurable and desired result. and I've been told that without goals, how do we know where we are going?

I am reminded of the City slickers movie line that was shouted out as they were driving a herd of cattle "Do you know where we are?" on asked... And billy Crystal answered by saying... "We're Lost... but we're making good time!"

I've decided to share my goals with you, to help me achieve them. So that i am not lost, but focused and on the right path, and making good time towards that goal.

Goals: #1 and #3 to be achieved by April 1st, #2, to be acheived by May 1st.

#1: Run faster than a 6:30 mile. I've come close twice (6:37 both times) and it's something that has eluded me for many years.

#2: Touch the rim of a 10' basketball hoop. - When i was a wrestler in high school i could run out and throw (dunk) a Golf ball into the hoop. It would be nice to touch it again, and at 5'10 with my 'tall' shoes on, It's a good goal to have because it will require many steps in order to achieve it. (Stronger Legs, Less weight, more Flexibility)

#3: Lose 6% body Fat. That will get me to a point that the above goals should be much easier to achieve, as well as look better physically. i feel Great, now it's time to work on the "Look". I spend too much time at the Lake, and gym, to need to feel like I should be covering up and not enjoying the sun and getting a tan.

I've now taken the first couple steps in achieving my goals. #1 - I set them. #2, I've shared them, and #3, I've set myself a time limit to achieve them by.

Got goals??

Share them in the comments!

Daily workout Tuesday Feb. 24th

Getting out of bed was TOUGH this morning! the alarm was "snoozed" twice, and i finally rolled out of bed! thus I had less time to do my workout, which for me today was fine, because i just wasn't feeling it! -


WHY? well, because last night i decided to go BACK to the gym, i dropped my Kids off at the Play center and played 4 Games of full court b-ball for just over an hour... i was spent and stiff this morning, that's why.

But, I did get my Butt out of bed and to the gym.

Why? - because i have goals, and I really want to achieve them, no I am going to achieve them.

So here was my workout

LEG DAY:
Warm up: Squats - one of the oldest and truest forms of total Leg workouts you can do
Set #1: 135lbs for 20 reps
Set #2: 185 lbs for 15 reps
Set #3 205 lbs for 10 reps

On to the core of the workout: 4 Exercises Sets of 20, 15 and then 10 no rest!
Leg press machine - (all the weight about 200lbs)
Calf raises... Same weight did them on the leg press machine
Leg Extensions - set on 10 on the machine
Leg curls - set on 10 on the machine

i then Stretched and stretched for the last minutes of my workout and spent 15 minutes in the steam sauna.

Not a Killer workout, but I am feeling it now, and am glad I got up and did something!

Daily Workout Monday Feb 23

I love the Weekend to Recover... it makes Monday's workouts so much better. You feel rejuvenated and ready to take on the World! It would be great to keep that Monday energy throughout the week!

I focused on upper Body Today...
Warm Up:
5 Push Ups 5 Chin Ups
10 Push Ups 5 Chin Ups
15 push ups 5 Chin Ups
20 push ups 5 Chin Ups

4 exercises: Sets of 20 of each exercise then set of 15, then 10 -= NO REST
Straight bar Curls: 60 lbs
Lat pull Down 105 lbs
Alternating Dumbbell Curls: 30 lbs
Seated Cable Row: 90 lbs

3 Exercises: Sets of 15 of each, then 12, and Finally 9 - No Rest
Inverted push ups - Body weight
Shoulder press: x 40lbs each arm
Dips - Body weight


I then Finished the session with 3 Sets of Ab Exercises doing 20-25 reps each.

Total Workout time :30 min.

I'm glad I don't drive a stick Shift or I might not have made it home...

Intensity Workout - Friday Feb. 20th

I decided on a Routine before i entered the gym, something that is KEY if you want to really focus on your intensity, becasue it's all about getting the Workout done... not just going through the motions of what may or may not work, and resting, and thinkn ing about what's next.

If you are prepared... you go in with a specific plan of exercies, reps, Sets etc. Then you do it as fast/Intense as you can, until you are done. - the next time... try the same workout with same weight, but try and get it done Faster. That works Really Well on the workouts in previous posts... specifically the body Weight ones. - when you can do them relatively fast, or are not very fatigued.. it's time to switch it up, increase, weight or Reps, or a whole new program altogether. Keep it funa nd keep it interesting.

Here was the workout:
PART#1:
3 Exercises: Dips (Body weight) - Curls (65lb curl bar) - Hanging knee raises Straight legs

Pyramid: Do 5 of Each exercise, the 6, then 7, then 8, then 9 and then 10.
Rest if you need to and bring it back down beginning with 10, then 9,8,7,6 and finally 5.

PART #2:
3 More Exercises: - Squat (w/ 20lb medicine ball) - V-Ups - Box Jumps (30" Box)
Do 5 of Each, then 10, then 15, then 20
Rest and bring it down. 20, 15, 10 and 5

When it's done you'll have done the following in your total body workout:
90 Dips (Triceps, chest, shoulder)
90 Curls (Biceps, shoulder)
90 Hanging Knee raises (Abs)
100 Squats (Quads, Glutes)
100 V-Ups (Abs)
100 Box Jumps (Quads, Glutes, Calves)

My Total time: Just over 40 minutes. - I want to get it down to 30 minutes! or less!

FYI.. The box Jumps just about did me in!

Swim workout - Interval Style

I tried to incorporate the Interval training style into a Swim workout this morning... It worked!

Warm Up: 200M (that's 4 laps)
Speed Trials: 200M (Under 3:30) x 2 (With 1 min rest in between)
Speed Trial: 100M (Under 1:30) x 2 (With 45 Sec Rest in between)
Speed trial: 50m (Under :40) x 4 (with 45 sec. Rest)
Cool down: 200M

total Distance 1200M (0.75 mile)
total Time: 25 min.

Then to the steam room for a great Stretch and Detox.

Try it with shorter distances or Slower times if you need to... a 2 min 100M is a very respectable time for an average swimmer.

Try and get a total of 800M in regardless. most Local Sprint Triathlons are anywhere between 400m and 800m swim distances (8-16 laps)

Cardio Workout - Interval Style Wed. Feb. 18th

I needed to get some real good Cardio in this week... I've given myself until the end of March to lose 6% bodyfat. That won't get me anywhere near 6% actual bodyfat, but losing 6% should help me get closer to the beach body I've never had... "I'll keep you updated and may even put in the Speedo pics that i have been getting requested for! :)

So I needed an oil Change... Walmart seemed like a great place to get it and the line was about 2 Cars long meaning about an hour wait... Perfect timing to go to 24 hr fitness down the Strip mall and get in a workout. - amazing how you can find time to workout when you think you have no time to workout.

Workout:
Treadmill Interval Workout - 0.5% Incline (closer to real street running)
Min 1: 5.7mph
Min 2: 6.5mph
Min 3: 7.2mph
Min 4: 8.0mph
Min 5: 6.5mph

REPEAT the ABOVE 5 More times for a total of 30 minutes. - 2 min cool Down.

total Workout time: 32 min.
Distance: 3.35 miles
Pace Avg 6.7mph (9 min mile pace)
Calories burned: 525

Give it a Try... Change up the MPH to fit your own Running style... Everyone is different. (most much faster than I)

Total body Workout Version #2-Tues. Feb. 17th

I decided with my friend to continue the total body Theme for most of the week. It felt good all over, so I am trying it again today... Different workout, Different focus, but still a great overall feeling of getting the work in, in about 20 - 30 min.

The Following was done as a Circuit 3 times. In Each circuit try to not let the weight hit the floor at all, Keep it in your hands/on your shoulders the entire time.

My weight for this workout... 80lb straight bar. - My workout Partner utilized a 60lb bar. it can be done with straight bars, or dumbbells, weight will be determined by what you can do. If the 1st set was easy, increase weight for 2nd set... if it's too hard, set it down and get something lighter.

Standing bent over Row x10 (legs straight, bent over, wide grip rows)
Standing Shrug x 10 (closer grip, bring weight from waist up to your chin)
Military Press x10 (In front or behind the head)
Good mornings x 10 (rest bar/Weight on shoulders, legs and feet together, bend at the waist forward while bending the knees - not too deep)
Split squat x 10 (one Leg, split Stance weight on shoulders, get that back knee to the floor.)
Split Squat x 10 (Other leg)
Deep Squat with Press x 10 (get a below Parallel squat and explode the weight up to lockout above your head.)
Straight Leg Dead lift x10 (Legs straight, bend at the waist and lower the weight against your legs as far as you can go without touching the floor, then back up to your waist keeping the weight tight against your body)

Rest 60-90 Seconds and Repeat.

That's the Full circuit... 8 Exercises, 10 reps each, 3 full circuits... Total reps - 240.

We then hit the ab Machines and did 2 sets of 20 on Abs.

Total workout Time about 20-25min.

Total body Workout Mon. Feb 16th

OK... So if you are in need of a good total body Workout... here it is. - I'll give you 4 different options, something you can do at home with little or very minimal equipment. Great for both Men and Women... Good mix of strength, toning and Cardio.

I did this workout this morning to help jump start my week, by getting the whole body involved and I feel great. Sometimes its good to just blast everything at once quickly but effectively to get you back on track. - Here's what My workout looked like, and then I'll give 3 different level versions. This workout would be considered the "Ive been working out for a while and need something to break the monotony"

This is a 400 Rep body weight Workout: - No rest in between exercises, and FINISH ALL REPS before moving on.. even if you have to stop, it's important to get them all in! Finish in under 30 min, or you need to start out on the fewer rep versions.

400 REP VERSION:
- 50 Prisoner Squats
- 50 Pushups
- 25 Jumps
- 25 Stability Ball Leg Curls (Lie on Back with Heels on ball and butt off the ground… Curl ball towards your butt)
- 25 Stability Ball Jackknifes (Place hands on bench or Ground and Ankles on ball… Roll ball with feet towards the bench/Arms to toes)
- 40 Step-Ups
- 10 Pullups
- 40 Forward Lunges
- 50 Close-Grip Pushups
- 20 Inverted Rows (using bench Bar on Squat rack Lie underneath and Pull yourself up to the bar at a 45 degree angle)
- 50 Squats
- 15 Chinups

BEGINNER VERSION: (If this was too easy, repeat, or move on to the next version...)

BODYWEIGHT 100 (BEGINNER)
- 20 Prisoner Squats (hands behind head squats)
- 20 Pushups
- 20 Jumps (Squat – Then Explode and bring the knees up)
- 5 Chinups
- 20 Forward Lunges (10 Each Leg)
- 15 Close-Grip Pushups

BODYWEIGHT 200 (INTERMEDIATE)
-30 Prisoner Squats
- 30 Pushups
- 10 Jumps
- 10 Stability Ball Leg Curls
- 10 Stability Ball Jackknifes
- 20 Step-Ups (10 each leg)
- 5 Pullups
- 30 Forward Lunges
- 20 Close-Grip Pushups
- 15 Inverted Rows
- 15 Squats (Holding 10lb in each hand up by your head – JUMP and press at the end of it)
- 5 Chinups

HARD CORE 500 REPS
BODYWEIGHT 500 (30 min or Less!)
- 50 Prisoner Squats
- 50 Pushups
- 25 Jumps
- 25 Stability Ball Leg Curls
- 50 Stability Ball Jackknifes
- 50 Step-Ups (25 per leg)
- 25 Pullups
- 50 Forward Lunges (25 Per Leg)
- 50 Close-Grip Pushups
- 50 Inverted Rows
- 50 Squats
- 25 Chinups

Let me know how you did!

Workout Friday Feb. 13th

Cardio day... After palying basketball last night, I decided it just wasn't enough, so I punished myself with a 2 mile Treadmil run and a 800m swim.

toital time: 35 min.

Daily Workout Thursday Feb. 12

This morning I was a bit sore, and decided a nice easy total body workout would be most beneficial. some full Range motion exercises to stretch out but still feel a burn.
I did all of the following exercises like a circuit workout 12 reps each for 3 Full Circuits:

Bench Press -185lbs
Dumbbell Bench - 80 lbs
Dips (body weight)
Curls - 60 lb straight bar
Cable Fly - 60lb each
Assisted pull Ups (60lb counter weight)
Lunges with 12 lb medicine ball
Step ups with 12 lb medicine ball
Squat jumps
Side to side speed lunges
Ab coaster front 12 side 12 each side then 12 front again
Hanging leg raises, 12 each tucked legs then straight legs.

Repeated the circuit 3 times all 12 reps each.

Total workout time 30 min. - no rest in between sets!

I'll also be playing in a basketball game tonight so that should take care of my cardio for the day.

Great 20 min upper body workout

OK so I did in fact get the workout done for Monday, but without the elliptical at the end... stuffy nose will only allow so much.

Workout for Tuesday was fun... i played basketball for an hour at 24 hr fitness in a 5 on 5 full court pick up games. great interval training!

Wednesday is where i got in a Great upper body workout in 20 minutes, that has kept my arms pumped for an hour so far after the workout.

Dips x 20 with 25lb dumbbell on feet
Machine curls @ 110 lbs x 20 (110 seems heavy, but on the machine it's about 50-60 really)
Shoulder Press x 20 60 lbs (switched front of head, behind head)

Repeat for a 15 rep set
Repeat again for a 10 rep set

I then switched to 3 different exercises.
Inverted Rows x 15
alternating dumbbell Curls x 15 each arm
bosu Push Ups x 15 (Turn the bosu ball over and stabilize on outside of the base - Great core push ups)

Repeat for a 12 set, and end up with a 10 set.

I then Did a Regular push up Pyramid on the ball side of the bosu... switching hands on the ball each time. set of 5, 10, 15, 20, 15, 10, 5

Total time: 20 min

Update Snowboarding

Thanks to Warren Bodine for taking these pictures.

The Take off... notice the huge flat area you need to clear for a smooth landing. You must land on the down side so you don't kill your knees and back.

The Air up there - and easily clearing the flat portion.

Thanks to Warren Bodine for taking these pictures.

Workout Weekend and monday Feb 9th

So this weekend I was up at Sunrise burning the Thighs snowboarding... the high altitude Leg Workout was awesome! Of course I ate like Crap all weekend at Gas Stations, but had fun. - I'll attach a Pic soon! - It might be my best photo ever.

For Monday.. I am Sick, the Weekend was long, non stop, and the lack of sleep mixed with an already existing head cold, put me over the edge... So I'll just tell you what I would have done, and might still do later tonight after I get home and some rest - While Watching Heros.

Warm up... 20 Push Ups, 20 sit Ups, 20 Jump Squat pull Ups (stand beneath the bar, squat low, and explode up as high as you can and pull yourself up the rest of the way on a pull up bar.)

Circuit #1:
One legged Leg Extensions x 20
one Legged Leg Curls x 20
One legged Calf Raises x20
Repeat with other Leg
and then one more time with BOTH legs

circuit #2:
Medicine Ball squat jumps x 15
Medicine Ball step ups x 15 each leg
Wall Sit x 1 Min.
Do it twice!

I am going to try a nice cool down on an elliptical machine tonight, just 5-6 minutes, using arms and legs.

Workout Thurs Feb. 5th

I took a page out of the ancients and worked out using Pyramids.

It was Awesome!

Pyramid #1
2 Push Ups - 1 Pull up
4 Push ups - 2 Pull ups
6 Push Ups - 3 Pull ups
8 Push ups - 4 Pull ups
10 Push Ups - 5 Pull ups
AND BACK DOWN
8-5
6-3
4-2
2-1
Total of 50 Push Ups and 25 Pull ups!

Pyramid #2 (as if my arms weren't already dead)
DIPS.
I did reps of 5,6,7,8,9,10, and then back down 9,8,7,6,5 Each with about 20-30 seconds rest in between.
Total 80 Dips

I then Did 3 Sets of 15 curls using set 1-dumbbells 30 lbs, Set 2, straight bar, 55 lbs, Set 3 curl bar inside grip 55 lbs.

Jumped on the exercise bike for a heavy resistance 7 minutes, and a 5 minute Speed with little resistance.

Total workout time - 40 min. - I AM SORE!

Workout Wed. Feb 4th

Yes I skipped Tuesday's workout... Work was Crazy, I was sore form Monday, and I had to Watch other people lose weight on the Biggest Loser - not going to get into it, but How Selfish is Joelle? Talk about needing motivation...

Ok on to Wed. Workout.

Basic and Simple... No need for weight, unless you want to make it a bit more challenging
45 Prisoner Squats - with 12 lb medicine ball on shoulders
40 Pushups
20 Box Jumps or Squat Jumps
20 Stability Ball Leg Curls
20 Stability Ball Jackknifes
40 Step-Ups
40 Forward Lunges
40 Close-Grip Pushups
20 Inverted Rows
40 Squats
20 Dips

I then 20 minute interval Treadmill Run... just over 2 miles with 4 minutes of total walking.

Total workout time 40 min.

Workout Monday Feb 2nd

So today I decided to try something a bit different and MAN was it effective.

I call it the Couture Challenge, because well, I got it from watching a documentary on Randy Couture.

And here it is.

Using a Medium Weight (I used 85lbs on a Straight bar) - Can be done holding dumbbell's as well... 10-20 lbs in each hand would work... feel it out and see what you can do.

Do Each Exercise to 10 Repetitions without putting the weight down and NO Rest in between exercises. You'll rest at the end of each circuit.

#1 - Bent Over Rows (Legs Straight, Bend over and Lift weight up to your chest staying in the "bent over" position
#2 - Shrug all the Way up to Chin.. (Hold the weights close together and bring them all the way up along your body up to your Chin
#3 - Military Press (Weight at your shoulders and press all the way up)
#4 - Good Mornings (Hold Weight on your Shoulder and bend forward with the legs straight until your back is parallel with the ground and back up... that's 1)
#4 - Split Squat 10 each leg (do one leg at a time... basically a lunge and hold the position with one foot out front and squat 10 x then switch legs)
#5 - Deep Squat with Press (Weight on Shoulders, Deep Squat to or Past Parallel and on the way up, press it all the way to straight arms)
#6 Deadlift - (Hold the weight at your toes, bend the knees with the back straight and look up. Lift weight using your legs)

REST 60-90 Seconds

REPEAT same Circuit Same weight, (Unless it was too easy or difficult and adjust accordingly) Same # of Reps... 10.

Rest 60-90 Seconds....

Repeat one final time.


I then Got on the stationary bike for 10 minutes just to cool down my legs that were on fire, medium intensity... then over to the Treadmill for what I call an Interval mile.
- I basically Begin with a walk to warm up eve though I was already sweating, for 1 min... Then I run at a moderate pace for 2 minutes, increase speed for one minute, then back to a walk. i do NOT count the walking distances towards my MILE. but i walk until my heart rate goes back down to the 130's - typically 1-2 minutes... never more.i then repeat the running process mixing it up as best I can, get the heart rate up to the high 150's or low 160's then back to a walk again.

I went for 15 minutes which included the final cool down an warm up and ran about an 8:30 mile. Not great, but not bad for having just shredded my legs. :)

Good Luck!

Workout Thursday Jan 29th

MY workout Today was light.. Kind of

I went to the Gym and felt very stiff, and did not have lots of time, getting back to work and all, so i decided to do some Interval Training Cardio on the Treadmill.

Treadmill a 0.5 Incline to better simulate Street Running.

2 Min - 3.1mph Warm up
1 min 5.5mph
1 min 6.1mph
1 min 6.7mph
1 min 7.3mph
1 min 8.0mph
Repeat from 5.5mph 2 more times
Then a Final min. at 8.7mph.
Cool Down 2 Min @ 5.5mph
2 Min Walk.

Running time - 18 Min. 2.1 miles
4 Min of Warm Up and cool Down


That was Mid Afternoon.

Then i got a call that Church Ball Was starting tonight... So I played all but 5 min in a 40 min Game. My Calf Muscles are cramped and I feel Great!

nothing like some interval Training and Basketball to work out the Stiffness.

Workout Wednesday Jan 28th

SWIM DAY

Oh the joys of Early Morning Cold Pool Swimming! - It's actually my first Swim of the New Year, and therefore wasn't very impressive, but here is what i accomplished.

Let me start off by stating my arms were VERY sore from Monday, and I decided to Swim to help stretch them out a bit... It Worked! I feel much better now.

Warm up 400M - 7min-40 sec
100M sprints x 2 - 1min 30 sec or less
50 M sprints x 4 - 45 Sec. or less
Cool down 200M - 3 min 50 sec

total time with rests: 20 min.
Steam Sauna - 10 min.

Motiviating words from a Hero

So I was needing a bit of motivation to get and keep up my routine, I like to think of myself as a self Motivator, and for the most part I am. But at times, I need that little extra Push to keep me going.

I've got a Picture on my Desk of one of my Hero's... Randy Couture...

During the Show, he signed the frame of our Picture... Instead of just signing his name he wrote... "The Best Never Rest... Now go be the Best"

Here's his Training video on weight Training that is very closely aligned with what i am trying to do now... http://video.google.com/videoplay?docid=3224902600571518938

circuit training 6 exercises or so, and just going after it for 20-30 minutes without heavy weight.

Anyway... back to the motivation.

So be the best huh? The best what? The best ME.

I love the old Quote from Abraham Lincoln who said... "whatever you are... be a good one"

Just some thoughts of what helped me this week, get going again... I can be a better ME!

Workout Tuesday Jan 27th - LEGS

Another GREAT workout... my Legs needed a bit of firing up after my horrible Treadmill experience yesterday.

So I did something about it.

Group 1:
Leg Extensions (Machine) - 80 lb x20
Leg Curls (Machine) - 80 lbs x 20
Squat Explosions 30lb each hand x 20
- These are the ones where you hold a dumbbell in each hand up on your shoulder, Squat nice and deep, then Explode up onto your toes and jump while throwing the weight up over your head.
Then Repeated the Above exercises with sets of 15 Reps and then 10 reps.

Group 2:
Squats - 135 lbs x 15
Deadlift - 135 Lbs x 15
*Squat hops - 135 lbs x 15
calf raises 15 both legs, 15 each leg with 135 lbs
Then repeat each of the above Exercise for Sets of 12 Reps then 9 Reps.

*Squat Hops - with weight on shoulders Squat down to a deep squat, come up just past parallel and back down, bouncing or hopping up and down, but don't use momentum, use your legs to "bounce" or hop. After these were done I kept the weight on for the calf raises... no Rest in between.

Total Workout time: 30 min. - My Legs were shaking for over an hour afterwards,

workout for Monday Jan 26th

i wish i had a great excuse for not posting last week. The Truth is Other than Yard Work and House Chores, and of course playing with the kids, i didnt really workout. I was active, but no official workouts.

I think my body just told me Hey, slow down, take a quick Break.. - so I did , but might have let it go a bit long.. No worries, back on track, and my monday Workout was GREAT! - I had lots of energy, and actually did more than I thought I could.

Group 1:

Bodyweight dips x 20
Reverse Push Ups x 20
Curls with Striaght bar 60 lbs x 20
Then set of 15 reps and then with 10 reps.

Group 2:

Lat Pull rows 105lbs x 15
Lat Pull downs 105 lbs x 15
Pec dec fly machine 120lbs x 15
Then Sets of 12reps and 9reps of each

Treadmill:
Interval running for 20 minutes... this is where I fel the week lay-off the most.
got about 12 minutes of running in at various seppeds from 5mph-7.5mph switching it up each minute, but had to walk often, my body was through.

Workout Monday Jan 19th

Sorry So Late to post Today's Workout... I got a late start today, and didn't finish until after 7pm.

Leg Day:

So I went to 24Hr fitness and used their 12", 24" and 36" Step up blocks for my Workout. I did the Following as fast as i could with no rest in between Sets.

20 Rep Set
#1- Started with one Leg on 24" Step - Jump and switched legs at rapid Pace. Kind of like High knees but with a set placement of the toe on the block. (x 20 each leg)

#2 - Speed Lunges holding a 15lb Medicine Ball. (Basically it's a side lunge and you jump into the other lunge while holding the weight out in front. (x 2o each leg)

#3 - Jump Ups onto 36" Step x 20 (no Squat... only Jumping from my toes - Rapid Pace)

#4 - Step Up with Knee Trust... 20 each leg

Same as above in 15 Rep Sets, Then Again in 10 rep Sets.

15 Rep Sets
I then Switched to one Legged LDR (one leg on 12" step, Lower 20 lb weight in one hand down past zero plane while extending other leg out behind me) - Set of 15 each leg

Elevated one leg on the 12" Step and Did a Split Squat with 20lb dumbbell in each hand 15 Each Leg (Same leg at a time for maximum burn)

Jump Squats with weight Press (20lb dumbbell each hand, Squat and Explode up through your toes into a jump and throw the weight up in the air) x 15.

Repeat again with 12 rep set and then 9 rep Set.

Total time 22 min. Sweat Filled Shirt, burning Legs, and Strange looks from most others at the Gym... Successful Workout! :)