All,
I have a lot on my mind lately, and I think my workouts are really helping get through it.
I am definitely looking to change up my routine, maybe do a little more cardio in at the end of my workout. I need more motivation.
I didn't have much time in the gym today but got a good chest workout in and at least 30 mins of cardio at the end.
Thanks
Will
Friday, October 29, 2010
Friday, July 16, 2010
Wednesday, May 19, 2010
Wednesday 5/19 Workout
I’m Backkkk…It’s been awhile.
Today in the gym was my Back and Bicep workout:
3X Sets each group
Reverse Grip Bent-Over Rows (Compound)
Hyperextensions (Back Extensions)(isolation)
Barbell Deadlift(Compound)
Seated One-arm Rows(Compound)
Front Lat Pulldown(Compound)
One-Arm Dumbbell Row (Compound)
Biceps:
Zottman Curl (Basic Curl on the way down rotate palms down)
Hammer Curl
Cable Curl
Incline Dumbbell Curl
10-15 Minutes HITT cardio (Treadmill, Bike, Jumprope or Elliptical)
My workouts have been good lately, I was maintaing my weight but now I seem to be back to losing.
Sorry for the delay I know a lot of people have been wondering “Where is my leader?” Well here I am.
Even though I was not blogging I was still hitting the gym everyday (Monday – Friday) and an occasional run on Saturday.
I also starting doing a nice walk at lunch time, I am using a app on my phone called Cardio Trainer. It tracks my distance, calories, speed, and it even tells me the climb.
It is awesome and pretty accurate. I attached a image of what my results look like
Today in the gym was my Back and Bicep workout:
Day 3
Back and Biceps3X Sets each group
Reverse Grip Bent-Over Rows (Compound)
Hyperextensions (Back Extensions)(isolation)
Barbell Deadlift(Compound)
Seated One-arm Rows(Compound)
Front Lat Pulldown(Compound)
One-Arm Dumbbell Row (Compound)
Biceps:
Zottman Curl (Basic Curl on the way down rotate palms down)
Hammer Curl
Cable Curl
Incline Dumbbell Curl
10-15 Minutes HITT cardio (Treadmill, Bike, Jumprope or Elliptical)
Friday, April 23, 2010
Friday 4/23 Workout
Hello Fitness Followers!
If you are like me you are happy its Friday, yesterday I created a full week workout routine from scratch. I will post each day starting next Monday.
Today I did my custom Full body workout.
Fullbody Workout:
2X Sets each group
Bench Press (Compound)
Cable Crossover (isolation)
Dumbbell One-Arm Shoulder Press(Compound)
Front Cable Raise (Isolation)
Weighted Bench Dip(Compound)
Cable Triceps Extension (Isolation)
Reverse Grip Bent-Over Rows (Compound)
Hyperextensions (Back Extensions)(isolation)
Zottman Curl (Basic Curl on the way down rotate palms down)
Hammer Curl
Lying Machine Squat (Compound)
Leg Curls(isolation)
Decline Oblique Crunch (Compound)
Exercise Ball Crunch (isolation)
10 Minutes HITT cardio Treadmill
I am sure as you can tell by looking at it, there are alot of exercises. I was able to finish the workout but I didn't have much time to do my cardio.
Next time I will elminate some exercises so I will have time for more cardio. Overall it was a good fullbody
Check out this cool tip if you use the Elliptical:
menshealth.com
Elliptical Trainer
YOUR FORM
The mistake: Too little resistance. "Some people go so fast that it's almost momentum working for them as opposed to their having to propel the step," says Holdsworth.
The fix: Set the resistance correctly. Gliding isn't good. "When you make a revolution, you want to feel you're pushing the ramp down," says Holdsworth. "Have weight there rather than flipping around freely." As your balance improves, keep your hands at your sides; you'll recruit core muscles to keep yourself stable.
YOUR WORKOUT
The mistake: Falling into boring ruts.
The fix: Do intervals. "You'll be able to reach a higher intensity for a sustained period of time," says Holdsworth. Try 90-second blasts every few minutes, with recoveries twice as long. "As your fitness level increases, reduce the recovery time," says Holdsworth.
I am happy the week is over, this was a great fitness week for me. I hope it was for you too.
My Healthy change for the day...Think positive when reaching for your goal.
Thanks you reading,
Will
If you are like me you are happy its Friday, yesterday I created a full week workout routine from scratch. I will post each day starting next Monday.
Today I did my custom Full body workout.
Fullbody Workout:
2X Sets each group
Bench Press (Compound)
Cable Crossover (isolation)
Dumbbell One-Arm Shoulder Press(Compound)
Front Cable Raise (Isolation)
Weighted Bench Dip(Compound)
Cable Triceps Extension (Isolation)
Reverse Grip Bent-Over Rows (Compound)
Hyperextensions (Back Extensions)(isolation)
Zottman Curl (Basic Curl on the way down rotate palms down)
Hammer Curl
Lying Machine Squat (Compound)
Leg Curls(isolation)
Decline Oblique Crunch (Compound)
Exercise Ball Crunch (isolation)
10 Minutes HITT cardio Treadmill
I am sure as you can tell by looking at it, there are alot of exercises. I was able to finish the workout but I didn't have much time to do my cardio.
Next time I will elminate some exercises so I will have time for more cardio. Overall it was a good fullbody
Check out this cool tip if you use the Elliptical:
menshealth.com
Elliptical Trainer
YOUR FORM
The mistake: Too little resistance. "Some people go so fast that it's almost momentum working for them as opposed to their having to propel the step," says Holdsworth.
The fix: Set the resistance correctly. Gliding isn't good. "When you make a revolution, you want to feel you're pushing the ramp down," says Holdsworth. "Have weight there rather than flipping around freely." As your balance improves, keep your hands at your sides; you'll recruit core muscles to keep yourself stable.
YOUR WORKOUT
The mistake: Falling into boring ruts.
The fix: Do intervals. "You'll be able to reach a higher intensity for a sustained period of time," says Holdsworth. Try 90-second blasts every few minutes, with recoveries twice as long. "As your fitness level increases, reduce the recovery time," says Holdsworth.
I am happy the week is over, this was a great fitness week for me. I hope it was for you too.
My Healthy change for the day...Think positive when reaching for your goal.
Thanks you reading,
Will
Thursday, April 22, 2010
Thursday 4/22 Workout
What up fitness friends!
Sorry I didn’t blog yesterday; I know I broke a few hearts.
The past few days I have been doing my cardio at the end of the workout rather than before and already I am noticing a difference.
Today was the dreadful Legs and Ab routine
Leg Superset Workout:
AB Workout:
10 Minutes of HITT Jump Rope
The Ab work felt good, and I love doing the Jump Rope. Jumping Rope is so simple and the best cardio you can have, and you can do it anywhere backyard, in the living room …..
Note: if you are looking for some new exercises here is a great website.
http://www.bodybuilding.com/exercises/
Thank for reading,
Will
Sorry I didn’t blog yesterday; I know I broke a few hearts.
The past few days I have been doing my cardio at the end of the workout rather than before and already I am noticing a difference.
Today was the dreadful Legs and Ab routine
Leg Superset Workout:
- A. Squats
- B. Leg Extensions
- A. Leg Press
- B. Dumbbell Lunges (These Hurt)
- A. Dumbbell Deadlift
- B. Leg Curls
AB Workout:
- A. Decline Oblique Crunch
- B. Laying Leg Raises
- A. Ball Crunch
- B. Ball Plank Extensions (this is my best description)
10 Minutes of HITT Jump Rope
The Ab work felt good, and I love doing the Jump Rope. Jumping Rope is so simple and the best cardio you can have, and you can do it anywhere backyard, in the living room …..
Note: if you are looking for some new exercises here is a great website.
http://www.bodybuilding.com/exercises/
Thank for reading,
Will
Me so far:
Tuesday, April 20, 2010
4/20 Article
Here is the article from http://www.shapeyou.com/ I mentioned today.
Just because you’re working hard, doesn’t mean that you’re working smart. I see it every day. People come into the gym and hop on a treadmill for 30-60 minutes and then head over to the weights to do their
resistance training. Even though my initial reaction is to walk up and smack them in the back of the head, the reality in the matter is… How would they know any better? Which is why I thought this article was so appropriate. After all, for years I’ve heard people say that if you do your cardio first, you’ll burn more fat during your weight training. Making your weight training an extension of your cardio.
Let’s look at why this isn’t true and see if we can save some people a little wasted effort. We’ll start out by looking at how your body uses the food you consume for fuel. You may have heard that you will burn more
fat if you do your cardio on an empty stomach. The truth is that you will actually burn more fat during cardio if you have depleted your body of carbohydrates. You can eat proteins and dietary fats without affecting the way your body burns fat. In other words, you could eat some egg whites, chicken breast, or even a protein shake without any carbs in it, and still burn the same amount of fat during your cardio session as you would if you did it on an empty stomach. But if you ate an apple or a piece of bread before your cardio, you wouldn’t.
When you eat carbohydrates, your body stores them as glycogen in your liver and waits for your body to use them as fuel. When performing an aerobic activity, like walking or running on a treadmill, your body has the option of using glycogen stores or fat stores. The problem is that your body won’t use any fat stores until your glycogen stores are used up. On the other hand, during anaerobic exercise, like weight lifting, your body can only use glycogen as fuel.
So here’s how it plays out. Studies have shown that it can take as much as 29 minutes of cardio to burn your glycogen stores. So if you start your workout off with 30 minutes of cardio, not only did you burn fat for a whopping one minute, but you also depleted your body of the fuel it needs (glycogen) to do your resistance training. Now, in order to manufacture glucose (glycogen) during your weight training session, your body may actually break down muscle tissue to use certain amino acids as your fuel. You could end up losing muscle instead of gaining.
To make things simple, if you do your weight training first, you can use your glycogen stores as fuel. Then, when you move over to your cardio, you’re right where you want to be… with depleted glycogen stores, giving your body the opportunity to burn fat as a fuel source.
Tony Hale is a certified personal trainer with 12 years of experience servicing clients in the entertainment industry throughout the Hollywood area. He is also the editor in chief for ShapeYou.com
Just because you’re working hard, doesn’t mean that you’re working smart. I see it every day. People come into the gym and hop on a treadmill for 30-60 minutes and then head over to the weights to do their
resistance training. Even though my initial reaction is to walk up and smack them in the back of the head, the reality in the matter is… How would they know any better? Which is why I thought this article was so appropriate. After all, for years I’ve heard people say that if you do your cardio first, you’ll burn more fat during your weight training. Making your weight training an extension of your cardio.
Let’s look at why this isn’t true and see if we can save some people a little wasted effort. We’ll start out by looking at how your body uses the food you consume for fuel. You may have heard that you will burn more
fat if you do your cardio on an empty stomach. The truth is that you will actually burn more fat during cardio if you have depleted your body of carbohydrates. You can eat proteins and dietary fats without affecting the way your body burns fat. In other words, you could eat some egg whites, chicken breast, or even a protein shake without any carbs in it, and still burn the same amount of fat during your cardio session as you would if you did it on an empty stomach. But if you ate an apple or a piece of bread before your cardio, you wouldn’t.
When you eat carbohydrates, your body stores them as glycogen in your liver and waits for your body to use them as fuel. When performing an aerobic activity, like walking or running on a treadmill, your body has the option of using glycogen stores or fat stores. The problem is that your body won’t use any fat stores until your glycogen stores are used up. On the other hand, during anaerobic exercise, like weight lifting, your body can only use glycogen as fuel.
So here’s how it plays out. Studies have shown that it can take as much as 29 minutes of cardio to burn your glycogen stores. So if you start your workout off with 30 minutes of cardio, not only did you burn fat for a whopping one minute, but you also depleted your body of the fuel it needs (glycogen) to do your resistance training. Now, in order to manufacture glucose (glycogen) during your weight training session, your body may actually break down muscle tissue to use certain amino acids as your fuel. You could end up losing muscle instead of gaining.
To make things simple, if you do your weight training first, you can use your glycogen stores as fuel. Then, when you move over to your cardio, you’re right where you want to be… with depleted glycogen stores, giving your body the opportunity to burn fat as a fuel source.
Tony Hale is a certified personal trainer with 12 years of experience servicing clients in the entertainment industry throughout the Hollywood area. He is also the editor in chief for ShapeYou.com
Tuesday 4/20 Workout
Hello Fitness Partners!
This blog and the readers (whoever you are) are actually my gym partners. When I workout I think about the blog and it motivates me in a weird way to work harder.
I read a article at http://ezinearticles.com/?Weights-Before-Cardio:--Stop-Working-Against-Yourself&id=37114 that made a good point on when to do your cardio in a workout.
A little piece:
Studies have shown that it can take as much as 29 minutes of cardio to burn your glycogen stores. So if you start your workout off with 30 minutes of cardio, not only did you burn fat for a whopping one minute, but you also depleted your body of the fuel it needs (glycogen) to do your resistance training. Now, in order to manufacture glucose glycogen) during your weight training session, your body may actually break down muscle tissue to use certain amino acids as your fuel. You could end up losing muscle instead of gaining.
To make things simple, if you do your weight training first, you can use your glycogen stores as fuel. Then, when you move over to your cardio, you’re right where you want to be… with depleted glycogen stores, giving your body The opportunity to burn fat as a fuel source.
Makes Sense right? Read this article if your goal is to burn fat.
So with that new info in mind today was my Shoulder and Bicep workout
Workout:
Shoulder and Bicep Superset
No Warmup
3 Cycles with no rest in between exercises
A. Smith Machine Shoulder Press
B. Side Lat Raises
A. Reverse Grip Curls
B. Standing Bicep Curls
A. Behind the back Lat raises
B. Front Raises on Smith Machine
A. Hammer Curls
B. Bicep Curl
A. Barbell Raise into Shoulder Press
B. One Arm Dumbbell Press (Throw and Catch Motion)
A. One Arm Curls
B. High Cable Curls
Finish with a run on the treadmill for 10mins HITT
Ran for 1 min, Walk 1min etc….
It was a good workout; I didn’t get to do my Jump Rope. I will fit it in some how this week.
What is your Healthy change for today? Instead of driving the trash to the garage bin I walked it this morning.
Thanks again for reading.
Will
This blog and the readers (whoever you are) are actually my gym partners. When I workout I think about the blog and it motivates me in a weird way to work harder.
I read a article at http://ezinearticles.com/?Weights-Before-Cardio:--Stop-Working-Against-Yourself&id=37114 that made a good point on when to do your cardio in a workout.
A little piece:
Studies have shown that it can take as much as 29 minutes of cardio to burn your glycogen stores. So if you start your workout off with 30 minutes of cardio, not only did you burn fat for a whopping one minute, but you also depleted your body of the fuel it needs (glycogen) to do your resistance training. Now, in order to manufacture glucose glycogen) during your weight training session, your body may actually break down muscle tissue to use certain amino acids as your fuel. You could end up losing muscle instead of gaining.
To make things simple, if you do your weight training first, you can use your glycogen stores as fuel. Then, when you move over to your cardio, you’re right where you want to be… with depleted glycogen stores, giving your body The opportunity to burn fat as a fuel source.
Makes Sense right? Read this article if your goal is to burn fat.
So with that new info in mind today was my Shoulder and Bicep workout
Workout:
Shoulder and Bicep Superset
No Warmup
3 Cycles with no rest in between exercises
A. Smith Machine Shoulder Press
B. Side Lat Raises
A. Reverse Grip Curls
B. Standing Bicep Curls
A. Behind the back Lat raises
B. Front Raises on Smith Machine
A. Hammer Curls
B. Bicep Curl
A. Barbell Raise into Shoulder Press
B. One Arm Dumbbell Press (Throw and Catch Motion)
A. One Arm Curls
B. High Cable Curls
Finish with a run on the treadmill for 10mins HITT
Ran for 1 min, Walk 1min etc….
It was a good workout; I didn’t get to do my Jump Rope. I will fit it in some how this week.
What is your Healthy change for today? Instead of driving the trash to the garage bin I walked it this morning.
Thanks again for reading.
Will
Monday, April 19, 2010
Monday 4/19 Workout
Happy Monday Friends!
My weekend flew; I had to work an all nighter Saturday through Sunday. It threw my weekend workout plan off, I wasn’t able to get a run in. I did run the garbage out to the dumpster and ran back :)
I got enough sleep to start my week off right. THAT'S RIGHT
Today the gym was full of lazys, people were there but just sitting around. Lucky I was fully energized and ready to explode my muscles (word)
My focus today was on a strong full chest routine.
Workout:
10 mins running on the Treadmill
3 cycle Chest SuperSet
A. Bench press
B. Cable Flys
5 Mins on Treadmill
A. Decline Bench
B. Incline One Arm Dumbbell press
5 Mins on Treadmill
A. Peck Deck Fly
B. Reverse Grip Bench
5 Mins on Treadmill
After the workout I did 10 mins on the treadmill
After the 3 cycles did some Ab work. I did 3 exercises to failure and felt really good after doing Abs.
My soreness from my leg workout last week is gone, and I am back to running now.
Tomorrow will be my Shoulder and Tricep workout and cardio of choice will be jump rope, its been a minute for the jump rope.
I hope you all enjoy your week and remember make one healthy change in your life each day.
My Change today is Egg whites instead of regular eggs, except when I am at Nonna's :)
Thanks for reading.
Will
My weekend flew; I had to work an all nighter Saturday through Sunday. It threw my weekend workout plan off, I wasn’t able to get a run in. I did run the garbage out to the dumpster and ran back :)
I got enough sleep to start my week off right. THAT'S RIGHT
Today the gym was full of lazys, people were there but just sitting around. Lucky I was fully energized and ready to explode my muscles (word)
My focus today was on a strong full chest routine.
Workout:
10 mins running on the Treadmill
3 cycle Chest SuperSet
A. Bench press
B. Cable Flys
5 Mins on Treadmill
A. Decline Bench
B. Incline One Arm Dumbbell press
5 Mins on Treadmill
A. Peck Deck Fly
B. Reverse Grip Bench
5 Mins on Treadmill
After the workout I did 10 mins on the treadmill
After the 3 cycles did some Ab work. I did 3 exercises to failure and felt really good after doing Abs.
My soreness from my leg workout last week is gone, and I am back to running now.
Tomorrow will be my Shoulder and Tricep workout and cardio of choice will be jump rope, its been a minute for the jump rope.
I hope you all enjoy your week and remember make one healthy change in your life each day.
My Change today is Egg whites instead of regular eggs, except when I am at Nonna's :)
Thanks for reading.
Will
Friday, April 16, 2010
Friday 4/16 Workout
Happy Friday Friends!
I am happy the week is over…I am tired of the gym hahahaha
I ran last night and I bested my 1mile time again 9.56
Like I said yesterday today was my full body workout
Workout
10 mins Bike
2 Cycle - Supersets
A. Reverse Grip Bench press
B. Bench Press
C. Chest Fly
A. Shoulder Press
B. One Arm shoulder press (throw the weight up)
C. Lat Raises
A. Lat Pull Down
B. Weighted Back Extension
A. Bicep Curls
B. Hammer Curls
A. Tricep Extension
B. Tricep Press
Uphill walk for 10mins on treadmill
I skipped legs today still recovering from yesterday’s leg workout.
It was a tough week in the gym and I am happy it is over. I am thinking of doing a nice run Saturday
Morrning.
Thanks again for reading
Will
I am happy the week is over…I am tired of the gym hahahaha
I ran last night and I bested my 1mile time again 9.56
Like I said yesterday today was my full body workout
Workout
10 mins Bike
2 Cycle - Supersets
A. Reverse Grip Bench press
B. Bench Press
C. Chest Fly
A. Shoulder Press
B. One Arm shoulder press (throw the weight up)
C. Lat Raises
A. Lat Pull Down
B. Weighted Back Extension
A. Bicep Curls
B. Hammer Curls
A. Tricep Extension
B. Tricep Press
Uphill walk for 10mins on treadmill
I skipped legs today still recovering from yesterday’s leg workout.
It was a tough week in the gym and I am happy it is over. I am thinking of doing a nice run Saturday
Morrning.
Thanks again for reading
Will
Thursday, April 15, 2010
Thursday 4/15 Workout
OMG GM BFF’s
So last night I did my 1 mile run again this time I ran it in 10.03. HOORAY
I am getting better :)
I use the Nike + on my IPod and every time I beat my best time Lance Armstrong gives me a word of encouragement.
So in the gym I went in without a plan but knew I had to do legs and abs, so I did.
Workout:
Tri-set of Legs for 3 cycles
A Tri Set is one large set, composed of three sets of different exercises, all targeting the same muscle group. An example would be performing ten repetitions of barbell curls, then ten repetitions of cable curls, finishing with ten repetitions of alternating dumbbell curls, with no rest between the exercises.
By the end my legs were killing me, I did squats with heavy weights (255 lbs)
I hate doing legs but apparently they are an important part to having a solid body. IJS
So I am excited about Friday, I will do a full body workout.
Thanks for reading friends.
Will
P.S.
I am still owed one decking to the face :)
So last night I did my 1 mile run again this time I ran it in 10.03. HOORAY
I am getting better :)
I use the Nike + on my IPod and every time I beat my best time Lance Armstrong gives me a word of encouragement.
So in the gym I went in without a plan but knew I had to do legs and abs, so I did.
Workout:
Tri-set of Legs for 3 cycles
A Tri Set is one large set, composed of three sets of different exercises, all targeting the same muscle group. An example would be performing ten repetitions of barbell curls, then ten repetitions of cable curls, finishing with ten repetitions of alternating dumbbell curls, with no rest between the exercises.
- Squats
- Leg Press
- Leg Extensions
- 20 decline crunches (weighted)
- Planks
- Leg Raises
By the end my legs were killing me, I did squats with heavy weights (255 lbs)
I hate doing legs but apparently they are an important part to having a solid body. IJS
So I am excited about Friday, I will do a full body workout.
Thanks for reading friends.
Will
P.S.
I am still owed one decking to the face :)
Wednesday, April 14, 2010
Wednesday 4/14 Workout
Good Morning Everyone!
Today was a good morning and productive day in the gym.
Last night I posted my best 1 mile time 10.23, that is great for me it is a 1 minute improvement from my last run 2 weeks ago.
My Calves feel better for I am back on the treadmill for todays workout.
3 x 20/15/12
A. Bent Over Dumbbell Rows:
3 x 15/12/10
B. Reverse EZ-Bar Push Up*
3 x 15/12/10
A. Inverted Leg-Up Pull ups**
3 x As many as you can
B. Seated Preacher Cable Curls
3 x 15/12/10
A. Seated Low-Row Cable Pull
3 x 15/12/10
B. Seated Preacher Cable Curls
3 x 15/12/10
A. Overhand Grip EZ Curl
3 x 15/12/10
After the workout I did 15 mins on the bike.
It was a good superset for Back and Biceps, I will use this again in the future.
Thanks for reading....Happy Fitness
Will
Today was a good morning and productive day in the gym.
Last night I posted my best 1 mile time 10.23, that is great for me it is a 1 minute improvement from my last run 2 weeks ago.
My Calves feel better for I am back on the treadmill for todays workout.
Today I tried a superset I found on a fellow bloggers site:
Workout:
Started with 10 min run on the Treadmill
Workout Source: http://robriches.blogspot.com/
A. Seated Lateral Pulldown
3 sets: 20/15/12
B. Bent Over Bar Bell Row 3 x 20/15/12
A. Bent Over Dumbbell Rows:
3 x 15/12/10
B. Reverse EZ-Bar Push Up*
3 x 15/12/10
A. Inverted Leg-Up Pull ups**
3 x As many as you can
B. Seated Preacher Cable Curls
3 x 15/12/10
A. Seated Low-Row Cable Pull
3 x 15/12/10
B. Seated Preacher Cable Curls
3 x 15/12/10
A. Overhand Grip EZ Curl
3 x 15/12/10
A. Alternative Dumbbell Curl
3 x 12/10/8
B. High Cable Pulley3 x 15/12/10
After the workout I did 15 mins on the bike.
It was a good superset for Back and Biceps, I will use this again in the future.
Thanks for reading....Happy Fitness
Will
Tuesday, April 13, 2010
Tuesday 4/13 Workout
Good Morning Fitness Friends!
Today was a little bit of a crazy morning getting everyone ready, and I didn’t even do anything :)
Anyway I got to stay in the gym a little longer than normal, so I did a lot more cardio and a little extra resistance.
Workout:
Shoulder and Tricep Superset
20 Mins Elliptical with interval resistance
3 Cycles with no rest in between exercises
3 Cycles with no rest in between exercises
Overall it was a good workout and I think I have a injury to my calves probably a upper strain. It hurts to run but I am going to try to do the INSANITY workout tonight.
I am using the Elliptical Machine more to give my legs a rest, but I do miss the treadmill.
Last night was a bad night and wasn’t happy with myself, but I guess at some point we all doubt ourselves. Only the strong get past it (I hope I am strong) :) Last time I lost this much weight I had a workout buddy(Dave) and we would go everday to the gym. I think sometimes I need that buddy to help me stay motivated in the gym.
Thanks for reading
Will
Today was a little bit of a crazy morning getting everyone ready, and I didn’t even do anything :)
Anyway I got to stay in the gym a little longer than normal, so I did a lot more cardio and a little extra resistance.
Workout:
Shoulder and Tricep Superset
20 Mins Elliptical with interval resistance
3 Cycles with no rest in between exercises
- Smith Machine Shoulder Press
- One Arm Arnold Press
- Side Lat Raises
- Front Lat Raises
3 Cycles with no rest in between exercises
- Tricep Pull downs
- Tricep extension
- Dips
Overall it was a good workout and I think I have a injury to my calves probably a upper strain. It hurts to run but I am going to try to do the INSANITY workout tonight.
I am using the Elliptical Machine more to give my legs a rest, but I do miss the treadmill.
Last night was a bad night and wasn’t happy with myself, but I guess at some point we all doubt ourselves. Only the strong get past it (I hope I am strong) :) Last time I lost this much weight I had a workout buddy(Dave) and we would go everday to the gym. I think sometimes I need that buddy to help me stay motivated in the gym.
Thanks for reading
Will
Monday, April 12, 2010
Monday 4/12 Workout
Good Day Everyone!
What a beautiful day for a walk to the bus stop ;)
I have been doing the INSANITY workout and my morning workouts (with Cardio) and my calves and legs are killing me.
I didn’t get to do my run on the weekend but I did go for a long walk and did a nice cardio workout Saturday night.
Workout:
20 Minutes Elliptical Machine with a 10 resistance
2 Cycles of Chest, Back and Shoulder exercises
Will
What a beautiful day for a walk to the bus stop ;)
I have been doing the INSANITY workout and my morning workouts (with Cardio) and my calves and legs are killing me.
I didn’t get to do my run on the weekend but I did go for a long walk and did a nice cardio workout Saturday night.
Workout:
20 Minutes Elliptical Machine with a 10 resistance
2 Cycles of Chest, Back and Shoulder exercises
- Incline Chest press
- Dumbbell Shoulder Press
- Lat Pulldown
I did a lot of cardio today not too much resistance training. I think I need to let my calves and legs rest.... they are really sore.
Note:
This is a clipping from an article in Muscle and Body Magazine, It gives you guidelines on how much to take of Amino Acids.
Thanks everyone, enjoy the weather and your family
Friday, April 9, 2010
Friday 4/9/2010
Good Morning Fitness Followers!
I feel good…I just wanted to let everyone know that.
Today’s workout
Full Body Circuit:
*Circuit performed twice with 1 min rest between cycle. No rest in between exercises.*
Also I did 15 mins on cardio on the treadmill and 5 min cool down on the bike.
One thing I never mention on these workouts is my stretching, I stretch before and after my workouts.
I am happy the weekend is here. I am planning on doing my running day Saturday or Sunday. I will take 1 day off.
Thanks for reading :)
Will
I feel good…I just wanted to let everyone know that.
Today’s workout
Full Body Circuit:
*Circuit performed twice with 1 min rest between cycle. No rest in between exercises.*
- Bench Press – Light Weight 135 LBS 20 Reps
- Dumbbell Shoulder Press – 50Lbs 10 Reps
- Lat Pull downs – Light Weight 150 lbs 15 Reps
- Biceps Curl – 110 Lbs 10 Reps
- Tricep Extensions – 80 lbs 15 Reps
- Single Leg Extensions – 60lbs 10 Reps
- Calf Raises 135lbs 10Reps
Also I did 15 mins on cardio on the treadmill and 5 min cool down on the bike.
One thing I never mention on these workouts is my stretching, I stretch before and after my workouts.
I am happy the weekend is here. I am planning on doing my running day Saturday or Sunday. I will take 1 day off.
Thanks for reading :)
Will
Thursday, April 8, 2010
Thursday 4/8/2010
Good Morning Everyone!
This blog is dedicated to my wife Lynette (My Boo).
I realized today that she is the most important part of me changing my life, she is the motivation everyone needs in there life.
Not only is she the GREATEST Mommy that ever lived she is the most beautiful, helpful, caring, sexy, loving, smartest, dedicated person I know. Anyone that has had the pleasure of meeting her would agree.
The 3 Girls, Dog and Me are the Luckiest people in the world, she makes all of us a better person.
When I want to give up and stop working out, I just take one look at her and I want to be better for her not me.
She is in the process of changing her body and I just cant keep up, she looks AMAZING. Even after all the things she does for us she still has time to workout and improve her life.
If I could dedicated a song to you it would be B.O.B. - NOTHING ON YOU
THANK YOU Boo!
P.S. I had another great workout.
This blog is dedicated to my wife Lynette (My Boo).
I realized today that she is the most important part of me changing my life, she is the motivation everyone needs in there life.
Not only is she the GREATEST Mommy that ever lived she is the most beautiful, helpful, caring, sexy, loving, smartest, dedicated person I know. Anyone that has had the pleasure of meeting her would agree.
The 3 Girls, Dog and Me are the Luckiest people in the world, she makes all of us a better person.
When I want to give up and stop working out, I just take one look at her and I want to be better for her not me.
She is in the process of changing her body and I just cant keep up, she looks AMAZING. Even after all the things she does for us she still has time to workout and improve her life.
If I could dedicated a song to you it would be B.O.B. - NOTHING ON YOU
THANK YOU Boo!
P.S. I had another great workout.
Wednesday, April 7, 2010
Wednesday 4/7/2010
I AM BACKKKKK!
Hello everyone it has been a long time.
Sorry I have not blogged lately but I just haven’t had the time or motivation.
What’s new in my fitness life:
• I reached a goal in weight loss, I am the lightest I have been in 10 years. My body is burning like a furnace and it feels good
• I am taking a new pre workout supplement with less caffeine and it really gives me great energy at the gym. It is called USP Labs Jack3d™ - Tropical Fruit Punch.
• I am also on day 2 of a crazy cardio series called INSANITY by Beachbody. I sweat like crazy after doing 40 mins. It is awesome.
• I have added Ab work at the end of my workout.
• I started running on the weekend last saturday was my first day running, I completed 2 miles in 22 mins. Not bad for me I am looking to improve my time this Saturday.
I am still doing my normal circuit routine today was a new circuit for Back and Triceps.
Back Circuit (little or no rest in between)
Performed 3 cycles
Lat pulldowns
Seated rows
Cable Lat Extensions
Weighted Back extensions
Triceps:
Tricep extensions
Triceps Pulldowns
Dips
10 mins of cardio on the treadmill.
I really had a good workout today.
I will definitely try to blog more, maybe not daily but I will make sure I stay motivated and you stay motivated.
Thanks Friends,
Will
Hello everyone it has been a long time.
Sorry I have not blogged lately but I just haven’t had the time or motivation.
What’s new in my fitness life:
• I reached a goal in weight loss, I am the lightest I have been in 10 years. My body is burning like a furnace and it feels good
• I am taking a new pre workout supplement with less caffeine and it really gives me great energy at the gym. It is called USP Labs Jack3d™ - Tropical Fruit Punch.
• I am also on day 2 of a crazy cardio series called INSANITY by Beachbody. I sweat like crazy after doing 40 mins. It is awesome.
• I have added Ab work at the end of my workout.
• I started running on the weekend last saturday was my first day running, I completed 2 miles in 22 mins. Not bad for me I am looking to improve my time this Saturday.
I am still doing my normal circuit routine today was a new circuit for Back and Triceps.
Back Circuit (little or no rest in between)
Performed 3 cycles
Lat pulldowns
Seated rows
Cable Lat Extensions
Weighted Back extensions
Triceps:
Tricep extensions
Triceps Pulldowns
Dips
10 mins of cardio on the treadmill.
I really had a good workout today.
I will definitely try to blog more, maybe not daily but I will make sure I stay motivated and you stay motivated.
Thanks Friends,
Will
Wednesday, March 17, 2010
Wednesday's Workout 3/17 Please Read
Happy Beautiful Wednesday Fitness Friends!
How are you today? no really how do you feel?
I really worked hard today in the gym, got there a little late but made the most of it.
Here was my routine today:
Day Two: Back, Biceps, Legs
(Circuit # 1)
Dumbbell rows 3 sets x 12-15 repetitions
Dumbbell pullovers 3 sets x 12-15 repetitions
Sumo squats 3 sets x 15-20 repetitions
5 Minutes on the elliptical
(Circuit #2)
Cable lat. Pull downs 3 sets x 12-15 repetitions
Low cable rows 3 sets x 12-15 repetitions
Cable curls 3 sets x 10-12 repetitions
5 Minutes on the stair climber
(Circuit #3)
Dumbbell hammer curls 3 sets x 10-12 repetitions
Bent over dumbbell rows 3 sets x 12-15 repetitions
Hyperextensions 3 sets x 15 repetitions
5 Minutes on the treadmill
By the end I was really sweating my a$$ off, I love workouts like that, I feel it in my whole body.
Thanks for reading and get outside today it is beautiful…..maybe even go for a jog.
Brother remember when i would lay on your bed and you always said 'get off o-f-f' hahaha I remebered that, and remember when we had to clean our room and you sing the A-Team theme and made me do all the work? hahaha
Have a great day!
Will
How are you today? no really how do you feel?
I really worked hard today in the gym, got there a little late but made the most of it.
Here was my routine today:
Day Two: Back, Biceps, Legs
(Circuit # 1)
Dumbbell rows 3 sets x 12-15 repetitions
Dumbbell pullovers 3 sets x 12-15 repetitions
Sumo squats 3 sets x 15-20 repetitions
5 Minutes on the elliptical
(Circuit #2)
Cable lat. Pull downs 3 sets x 12-15 repetitions
Low cable rows 3 sets x 12-15 repetitions
Cable curls 3 sets x 10-12 repetitions
5 Minutes on the stair climber
(Circuit #3)
Dumbbell hammer curls 3 sets x 10-12 repetitions
Bent over dumbbell rows 3 sets x 12-15 repetitions
Hyperextensions 3 sets x 15 repetitions
5 Minutes on the treadmill
By the end I was really sweating my a$$ off, I love workouts like that, I feel it in my whole body.
Thanks for reading and get outside today it is beautiful…..maybe even go for a jog.
Brother remember when i would lay on your bed and you always said 'get off o-f-f' hahaha I remebered that, and remember when we had to clean our room and you sing the A-Team theme and made me do all the work? hahaha
Have a great day!
Will
Tuesday, March 16, 2010
Tuesday's Workout 3/16
Good Morning Fitness Friends! ;)
Is anyone out there?
Here are 2 cool links to blogs I read daily, very interesting stuff.
Eat This, Not That Blog
http://health.yahoo.com/experts/eatthis/
Other cool Blogs from Mens Health
http://www.menshealth.com/spotlight/blogs/
My workout today was really good, I started the same workout I did last week. It is even better second time around because now I know what exercises to do and I can get momentum.
What I listened to in the gym really is 80% of what motivates me, today I listened to some Paramore and the new DJ Khaled album.
I was feeling good in the gym and I am looking better in the mirror.....
Here is my workout:
Chest, Shoulders, Abs
(Circuit #1)
Flat bench dumbbell chest press 3 sets x 12-15 repetitions
Dumbbell military press 3 sets x 10-12 repetitions
Reverse crunches 3 sets x 20-30 repetitions
5 Mins of moderate cardio
(Circuit #2)
Incline dumbbell chest press 3 sets x 12-15 repetitions
Dumbbell side lateral raises 3 sets x 10-12 repetitions
Decline crunches or regular flat bench crunches 3 sets x 20-30 repetitions
5 Mins of moderate cardio
(Circuit #3)
Pec. deck or dumbbell flies 3 sets x 15 repetitions
Dumbbell front shoulder raises 3 sets x 12 repetitions
Dumbbell shrugs or oblique crunches 3 sets x 20 repetitions
Did not have time for the 10 mins of cardio at the end of the workout :(
It was a good workout today, I feel good and happy.
My parents printed out this quote from Albert Einstein:
“Only a life lived for others is worth living”.
I love my Family and I cant wait to see everyone this weekend
Thanks for reading please leave a comment so I know you exist
Willie the Kid
Is anyone out there?
Here are 2 cool links to blogs I read daily, very interesting stuff.
Eat This, Not That Blog
http://health.yahoo.com/experts/eatthis/
Other cool Blogs from Mens Health
http://www.menshealth.com/spotlight/blogs/
My workout today was really good, I started the same workout I did last week. It is even better second time around because now I know what exercises to do and I can get momentum.
What I listened to in the gym really is 80% of what motivates me, today I listened to some Paramore and the new DJ Khaled album.
I was feeling good in the gym and I am looking better in the mirror.....
Here is my workout:
Chest, Shoulders, Abs
(Circuit #1)
Flat bench dumbbell chest press 3 sets x 12-15 repetitions
Dumbbell military press 3 sets x 10-12 repetitions
Reverse crunches 3 sets x 20-30 repetitions
5 Mins of moderate cardio
(Circuit #2)
Incline dumbbell chest press 3 sets x 12-15 repetitions
Dumbbell side lateral raises 3 sets x 10-12 repetitions
Decline crunches or regular flat bench crunches 3 sets x 20-30 repetitions
5 Mins of moderate cardio
(Circuit #3)
Pec. deck or dumbbell flies 3 sets x 15 repetitions
Dumbbell front shoulder raises 3 sets x 12 repetitions
Dumbbell shrugs or oblique crunches 3 sets x 20 repetitions
Did not have time for the 10 mins of cardio at the end of the workout :(
It was a good workout today, I feel good and happy.
My parents printed out this quote from Albert Einstein:
“Only a life lived for others is worth living”.
I love my Family and I cant wait to see everyone this weekend
Thanks for reading please leave a comment so I know you exist
Willie the Kid
Monday, March 15, 2010
Monday 3/15
Good Morning Friends!
I am excited for the weather this week it will be in the 60s starting tommorow.
So I will start by saying I hate 'Springing' foward the clocks, man yesterday flew by anyone agree?
I woke up this morning at 5am which is 4am :) thanks for my Boo waking me up.
When I got up this morning. I did something a little different I took my L-Glutamine first thing instead of right when I go to bed.
Benefits of L-Glutamine
Workout
Today was a 'get back on track from the weekend' workout..Taking the Glutamine in the AM gave me a little more engergy and I started my workout with a good run about 10 mins (almost did a mile)
I only did a few exercise for chest and I did 4 reps of 315lbs, which is 3 - 45lbs on each side.
I felt good today, after my workout I did get really tired but I think it was the lack of sleep.
My Goal tonight is to go to bed early :)
Thanks for reading....Is anyone out there?
Will
I am excited for the weather this week it will be in the 60s starting tommorow.
So I will start by saying I hate 'Springing' foward the clocks, man yesterday flew by anyone agree?
I woke up this morning at 5am which is 4am :) thanks for my Boo waking me up.
When I got up this morning. I did something a little different I took my L-Glutamine first thing instead of right when I go to bed.
Benefits of L-Glutamine
- One of the most important benefits of L-Glutamine, particularly for those who want to build muscle, is its ability to slow the rate of muscle breakdown.
- This results in increased strength and endurance during intense exercise, meaning that you can lift heavier weights, longer, and train more often. This anti-catabolic effect is one of the most important glutamine benefits.
- By preserving muscle tissue, glutamine also enhances your ability to burn fat.
- However, when losing weight, we often lose muscle as well. The ability to slow this muscle loss is another of the glutamine benefits.
- Another fat burning benefit of l-glutamine is that it may act to suppress appetite.
- Intense training puts stress not only on your muscles, but also on your immune system as well. Glutamine helps your body to recover more efficiently after a workout.
Workout
Today was a 'get back on track from the weekend' workout..Taking the Glutamine in the AM gave me a little more engergy and I started my workout with a good run about 10 mins (almost did a mile)
I only did a few exercise for chest and I did 4 reps of 315lbs, which is 3 - 45lbs on each side.
I felt good today, after my workout I did get really tired but I think it was the lack of sleep.
My Goal tonight is to go to bed early :)
Thanks for reading....Is anyone out there?
Will
Thursday, March 11, 2010
Thursday's Workout 3/11
Hello Again!
Well today was the last day of my new workout. I have to say it was a good workout overall, it focuses on the entire body.
I think the point of the routine was to burn calories and maintain muscle and thats what it does. Today I really worked legs and they are already getting sore.
I also went back to my original pre-workout supplement and I was pumped before the gym...Muslce Tech NO Vapor gives me the feeling Stacker 2 did 10 years ago. If you take it you really have to workout otherwise you will be messed up.
Here was the workout:
Day three: Triceps, Legs, abs
5 mins warmup on the treadmill
(Circuit # 1)
Triceps cable pushdowns 3 sets x 12-15 repetitions
Leg extensions 3 sets x 15-20 repetitions
Seated or standing calve raises 3 sets x 20-30 repetitions
5 Mins on the bike
(Circuit#2)
Bench dips or dumbbell kickbacks 3 sets x 15-20 repetitions
Dumbbell alternating step lunges 3 sets X 10 repetitions
Dumbbell stiff legged dead lifts 3 sets x 12-15 repetitions
5 mins of Jump rope and a steady pace
(Circuit # 3)
Leg press (Light) 3 sets x 15-20 repetitions
Dumbbell single leg calve raises 3 sets x 15 repetitions
Abdominals (your choice) 3 sets x 20-30 repetitions
Finished with 5 mins on the treadmill
The funny thing is the workout had 2 Calve exercises and if you seen my calves you know I do not need anymore muscle in them hahahah but I did them anyway and I caught a few people looking at my calves hahahah my calves are definetly jacked.
It was a good 3 days (at the gym) and my body is feeling it.
I have another workout I will try next week, but I will definelty use this one again (maybe with different exercises)
Here is the link to the full workout
http://www.empowerfitnesstraining.com/articles/visaliapersonaltrainerarticle2.htm
I Love My Wife!
Thanks
Willie the Kid
Well today was the last day of my new workout. I have to say it was a good workout overall, it focuses on the entire body.
I think the point of the routine was to burn calories and maintain muscle and thats what it does. Today I really worked legs and they are already getting sore.
I also went back to my original pre-workout supplement and I was pumped before the gym...Muslce Tech NO Vapor gives me the feeling Stacker 2 did 10 years ago. If you take it you really have to workout otherwise you will be messed up.
Here was the workout:
Day three: Triceps, Legs, abs
5 mins warmup on the treadmill
(Circuit # 1)
Triceps cable pushdowns 3 sets x 12-15 repetitions
Leg extensions 3 sets x 15-20 repetitions
Seated or standing calve raises 3 sets x 20-30 repetitions
5 Mins on the bike
(Circuit#2)
Bench dips or dumbbell kickbacks 3 sets x 15-20 repetitions
Dumbbell alternating step lunges 3 sets X 10 repetitions
Dumbbell stiff legged dead lifts 3 sets x 12-15 repetitions
5 mins of Jump rope and a steady pace
(Circuit # 3)
Leg press (Light) 3 sets x 15-20 repetitions
Dumbbell single leg calve raises 3 sets x 15 repetitions
Abdominals (your choice) 3 sets x 20-30 repetitions
Finished with 5 mins on the treadmill
The funny thing is the workout had 2 Calve exercises and if you seen my calves you know I do not need anymore muscle in them hahahah but I did them anyway and I caught a few people looking at my calves hahahah my calves are definetly jacked.
It was a good 3 days (at the gym) and my body is feeling it.
I have another workout I will try next week, but I will definelty use this one again (maybe with different exercises)
Here is the link to the full workout
http://www.empowerfitnesstraining.com/articles/visaliapersonaltrainerarticle2.htm
I Love My Wife!
Thanks
Willie the Kid
Wednesday, March 10, 2010
Wednesday 3/10 Summary
Good Morning / Good Afternoon Friends!
Today in the gym was day 2 of my new circuit routine, I felt like I could be doing more but I did sweat alot.
So far so good with the workout, I am doing exercises I have not done before i.e Sumo Squat (look it up)
Also today I started taking a new Pre Workout supplement called TRAC by MHP. TRAC is a creatine supplement but it does not have the sugar that will make you retain water.
Here was my routine today
Day Two: Back, Biceps, Legs
5 Minute warmup on the Treadmill
(Circuit # 1)
Dumbbell rows 3 sets x 12-15 repetitions
Dumbbell pullovers 3 sets x 12-15 repetitions
Sumo squats 3 sets x 15-20 repetitions
5 Minutes on the bike
(Circuit #2)
Cable lat. Pull downs 3 sets x 12-15 repetitions
Low cable rows 3 sets x 12-15 repetitions
Cable curls 3 sets x 10-12 repetitions
5 Minutes on the treadmill
(Circuit #3)
Dumbbell hammer curls 3 sets x 10-12 repetitions
Bent over dumbbell rows 3 sets x 12-15 repetitions
Hyperextensions 3 sets x 15 repetitions
5 Minutes on the bike
Like I said, I felt like I could be doing more but I am following the routine.
Tommorow is Day three: Triceps, Legs, abs
I am excited to do legs :)
Thanks again!
Will
Today in the gym was day 2 of my new circuit routine, I felt like I could be doing more but I did sweat alot.
So far so good with the workout, I am doing exercises I have not done before i.e Sumo Squat (look it up)
Also today I started taking a new Pre Workout supplement called TRAC by MHP. TRAC is a creatine supplement but it does not have the sugar that will make you retain water.
After taking it I did not have the same energy as I did with MuscleTech NO Vapor and I felt bloated. I usually like the MHP products. I will try it one more time.
Here was my routine today
Day Two: Back, Biceps, Legs
5 Minute warmup on the Treadmill
(Circuit # 1)
Dumbbell rows 3 sets x 12-15 repetitions
Dumbbell pullovers 3 sets x 12-15 repetitions
Sumo squats 3 sets x 15-20 repetitions
5 Minutes on the bike
(Circuit #2)
Cable lat. Pull downs 3 sets x 12-15 repetitions
Low cable rows 3 sets x 12-15 repetitions
Cable curls 3 sets x 10-12 repetitions
5 Minutes on the treadmill
(Circuit #3)
Dumbbell hammer curls 3 sets x 10-12 repetitions
Bent over dumbbell rows 3 sets x 12-15 repetitions
Hyperextensions 3 sets x 15 repetitions
5 Minutes on the bike
Like I said, I felt like I could be doing more but I am following the routine.
Tommorow is Day three: Triceps, Legs, abs
I am excited to do legs :)
Thanks again!
Will
Tuesday, March 9, 2010
Tuesday 3/9
Yo the greatest rapper died on March 9th, Son!
HAHAHA This blog is not about Hip Hop legends but about my journey to become this:
(Circuit #1)
Flat bench dumbbell chest press 3 sets x 12-15 repetitions
Dumbbell military press 3 sets x 10-12 repetitions
Reverse crunches 3 sets x 20-30 repetitions
5 Mins of moderate cardio
(Circuit #2)
Incline dumbbell chest press 3 sets x 12-15 repetitions
Dumbbell side lateral raises 3 sets x 10-12 repetitions
Decline crunches or regular flat bench crunches 3 sets x 20-30 repetitions
5 Mins of moderate cardio
(Circuit #3)
Pec. deck or dumbbell flies 3 sets x 15 repetitions
Dumbbell front shoulder raises 3 sets x 12 repetitions
Dumbbell shrugs or oblique crunches 3 sets x 20 repetitions
10-15 Mins of moderate cardio
After the workout my muscles were not that tired but I think the point is the burn calories and maintain not big more muscle.
The routine is only 3 days so I will try it this week with 2 days of cardio.
I have a long way to go..Damn. Maybe I should set a deadline on when I want to achieve my goal. Like Julie and Julia hahaha
Thanks for the support!
Will
NTAGATF
HAHAHA This blog is not about Hip Hop legends but about my journey to become this:
Looks like me right? : )
Today I started another new Circuit this one I found when I was researching online, here is Day 1
I am trying to find the right routine for me.
Chest, Shoulders, Abs
(Circuit #1)
Flat bench dumbbell chest press 3 sets x 12-15 repetitions
Dumbbell military press 3 sets x 10-12 repetitions
Reverse crunches 3 sets x 20-30 repetitions
5 Mins of moderate cardio
(Circuit #2)
Incline dumbbell chest press 3 sets x 12-15 repetitions
Dumbbell side lateral raises 3 sets x 10-12 repetitions
Decline crunches or regular flat bench crunches 3 sets x 20-30 repetitions
5 Mins of moderate cardio
(Circuit #3)
Pec. deck or dumbbell flies 3 sets x 15 repetitions
Dumbbell front shoulder raises 3 sets x 12 repetitions
Dumbbell shrugs or oblique crunches 3 sets x 20 repetitions
10-15 Mins of moderate cardio
After the workout my muscles were not that tired but I think the point is the burn calories and maintain not big more muscle.
The routine is only 3 days so I will try it this week with 2 days of cardio.
I have a long way to go..Damn. Maybe I should set a deadline on when I want to achieve my goal. Like Julie and Julia hahaha
Thanks for the support!
Will
NTAGATF
Monday, March 8, 2010
Monday 3/8
Good Morning Friends!
Man what a morning at the gym.
As soon as I woke up I felt "off"...I didn't do laundry so I did have my favorite gym cloths (ones that Don’t make me look as fat) hahaha.
I put on some shorts that I haven't wore in awhile good news they fit now, but there is no elastic just the string, so during my workout they keep sliding down and showing my butt crack. My stupid sweater was tight at the hips which made me uncomfortable. I was also unhappy with how I looked in the mirror.
The weird part my mood in a instance went from depressed to FURIOUS in the gym...I was so angry I wanted to punch machines, spit in peoples faces and I was using weight way too heavy and almost hurt my back.
Even as I type this I get angry hahaha...Man I hate mornings like that just feeling frustrated and uncomfortable.
My workout was all over the place…I did exercises for Chest then Back and 1 shoulder exercise, there was not routine. I did cardio 5 mins at a time and even that was a mess.
These days suck……Did I say that already?
Anyway at least I went to the gym, I hope tomorrow I am coordinated better and I feel more confident.
P.S. I am throwing those shorts out, unless someone wants my 50s ijs hahaha.
Thanks for reading.
Will
Man what a morning at the gym.
As soon as I woke up I felt "off"...I didn't do laundry so I did have my favorite gym cloths (ones that Don’t make me look as fat) hahaha.
I put on some shorts that I haven't wore in awhile good news they fit now, but there is no elastic just the string, so during my workout they keep sliding down and showing my butt crack. My stupid sweater was tight at the hips which made me uncomfortable. I was also unhappy with how I looked in the mirror.
The weird part my mood in a instance went from depressed to FURIOUS in the gym...I was so angry I wanted to punch machines, spit in peoples faces and I was using weight way too heavy and almost hurt my back.
Even as I type this I get angry hahaha...Man I hate mornings like that just feeling frustrated and uncomfortable.
My workout was all over the place…I did exercises for Chest then Back and 1 shoulder exercise, there was not routine. I did cardio 5 mins at a time and even that was a mess.
These days suck……Did I say that already?
Anyway at least I went to the gym, I hope tomorrow I am coordinated better and I feel more confident.
P.S. I am throwing those shorts out, unless someone wants my 50s ijs hahaha.
Thanks for reading.
Will
Friday, March 5, 2010
Friday 3/5
Happy Birthday Brother!
Start with a warm up jog
3 Chest Exercises with little or no rest in between (3 sets)
5 mins of cardio (Bike, treadmill, stair climber)
3 Back Exercise and 3 Shoulder Exercise
5 mins of cardio (Bike, treadmill, stair climber)
3 Bicep and Tricep exercises
15 mins of cardio (Bike, treadmill, stair climber)
* the weight you should use should be something you can do 10 controlled reps with.
This is a tough workout and by the end I am dead, I was sore this morning and I haven't been sore in a minute.
Well thanks again for reading.....we will meet again
Will the Blogger
Man this picture is going to be either discouraging to me or my new motivation. I know what it will be :)
I had a good workout today, I am trying a new Circuit routine. It is really intense son!
Start with a warm up jog
3 Chest Exercises with little or no rest in between (3 sets)
5 mins of cardio (Bike, treadmill, stair climber)
3 Back Exercise and 3 Shoulder Exercise
5 mins of cardio (Bike, treadmill, stair climber)
3 Bicep and Tricep exercises
15 mins of cardio (Bike, treadmill, stair climber)
* the weight you should use should be something you can do 10 controlled reps with.
This is a tough workout and by the end I am dead, I was sore this morning and I haven't been sore in a minute.
Well thanks again for reading.....we will meet again
Will the Blogger
Friday, February 26, 2010
Friday's Workout
Bad news :( I did not make it to the gym.
The snow was to bad and I am not sure if the gym was open....I am really disappointed.
I do have a ellptical machine at home so maybe I can do that tonight...In fact that is what I will do.
Sorry to disappoint everyone.
Will the Blogger
The snow was to bad and I am not sure if the gym was open....I am really disappointed.
I do have a ellptical machine at home so maybe I can do that tonight...In fact that is what I will do.
Sorry to disappoint everyone.
Will the Blogger
Thursday, February 25, 2010
Thursday's Workout
Hello Friends!
I feel good today; I have been eating good lunches like salad and water. Dinner is a different story hahaha I am trying to eat “Clean”.
The snow made the gym empty today…..the TVs were out and no radio in the gym but I gots my Ipod.
I am feelin even happier a special friend gave me some good honest feedback…and this person always gives you the truth not just something you want to hear. Thanks Br.. I mean Friend :)
My Workout:
5 Mins of Pre Cardio
3 Exercises for Chest with 10 sec rest in between 3 sets
3 Back Exercises with 10 sec rest in between 3 sets
3 shoulder exercises with 10 sec rest in between 3 sets
3 bicep exercises 10 sec rest in between 3 sets
After my weight training I did 10 mins of interval uphill running on the Treadmill.
It was a good workout and I did 8 controlled reps @ 200 lbs on the Lat Pull downs. NICE
I read somewhere that the belly is always the last to go..those jerks better be right.
Well be careful out there and stay warm.
P.S. anyone know where I can gets some kettleballs for cheap?
Will the Blogger
I feel good today; I have been eating good lunches like salad and water. Dinner is a different story hahaha I am trying to eat “Clean”.
The snow made the gym empty today…..the TVs were out and no radio in the gym but I gots my Ipod.
I am feelin even happier a special friend gave me some good honest feedback…and this person always gives you the truth not just something you want to hear. Thanks Br.. I mean Friend :)
My Workout:
5 Mins of Pre Cardio
3 Exercises for Chest with 10 sec rest in between 3 sets
3 Back Exercises with 10 sec rest in between 3 sets
3 shoulder exercises with 10 sec rest in between 3 sets
3 bicep exercises 10 sec rest in between 3 sets
After my weight training I did 10 mins of interval uphill running on the Treadmill.
It was a good workout and I did 8 controlled reps @ 200 lbs on the Lat Pull downs. NICE
I read somewhere that the belly is always the last to go..those jerks better be right.
Well be careful out there and stay warm.
P.S. anyone know where I can gets some kettleballs for cheap?
Will the Blogger
Wednesday, February 24, 2010
Wednesday's Workout
Goood Morningggggg!
Last night I didn’t get to sleep as early as I wanted and I woke up later than I wanted, this equals a cranky Will :) and if you know me you know how I am when I am cranky.
I still had some motivation for the gym, especially after my pre workout drink, I was pumped.
My Workout:
No Pre Cardio
I did 2 exercises for with 10-15 sec rests in between exercise:
Chest
Shoulders
Back
Biceps
I finished my workout with a mix of cardio 10 mins of bike and 10 mins of uphill treadmill run.
I felt good after my workout, It looks like it will snow Thursday and Friday we will see how that changes my workout.
I did try the Iron Gym Pull up bar last night and it is a lot harder then doing a regular pull up, you feel alittle constricted becasue of the doorway space. I wonder if i move it to a bigger door if that will give me a better range.
I am still thinking about doing a leg workout.
Thanks everyone!
Will the Blogger
Last night I didn’t get to sleep as early as I wanted and I woke up later than I wanted, this equals a cranky Will :) and if you know me you know how I am when I am cranky.
I still had some motivation for the gym, especially after my pre workout drink, I was pumped.
My Workout:
No Pre Cardio
I did 2 exercises for with 10-15 sec rests in between exercise:
Chest
Shoulders
Back
Biceps
I finished my workout with a mix of cardio 10 mins of bike and 10 mins of uphill treadmill run.
I felt good after my workout, It looks like it will snow Thursday and Friday we will see how that changes my workout.
I did try the Iron Gym Pull up bar last night and it is a lot harder then doing a regular pull up, you feel alittle constricted becasue of the doorway space. I wonder if i move it to a bigger door if that will give me a better range.
I am still thinking about doing a leg workout.
Thanks everyone!
Will the Blogger
Tuesday, February 23, 2010
Tuesday's Workout! the real one
Just Kidding! I have been getting tons of emails about the length on my blogs lately (yes tons). I will try to add more details.
So like I said yesterday I got back to the lifting.
My Workout:
No Pre Cardio
Lifting was with heavy weights
3 Exercises for Chest with 10 sec rest in between 3 sets
3 Back Exercises with 10 sec rest in between 3 sets
3 shoulder exercises with 10 sec rest in between 3 sets
3 bicep exercises 10 sec rest in between 3 sets
After my weight training I did 10 mins of interval uphill running on the Treadmill. I think one day this week I will work on legs.
I felt really good today in the gym, I was even smiling. I hope every day is like today.
I think it may because I got a really good nights sleep went to bed at 8pm – 5am 10 sec rests in between 3 sets hahaha Jerks
I think the long sleep really helped. Side note we got the Iron Gym Pull up bar...I havent used it yet but I think it is great. I will try to use it tonight.
P.S. never rely on anyone to give you motivation only you can make it happen! my motivation is results.
Thanks again to all the readers on my blog.
Will the Blogger
So like I said yesterday I got back to the lifting.
My Workout:
No Pre Cardio
Lifting was with heavy weights
3 Exercises for Chest with 10 sec rest in between 3 sets
3 Back Exercises with 10 sec rest in between 3 sets
3 shoulder exercises with 10 sec rest in between 3 sets
3 bicep exercises 10 sec rest in between 3 sets
After my weight training I did 10 mins of interval uphill running on the Treadmill. I think one day this week I will work on legs.
I felt really good today in the gym, I was even smiling. I hope every day is like today.
I think it may because I got a really good nights sleep went to bed at 8pm – 5am 10 sec rests in between 3 sets hahaha Jerks
I think the long sleep really helped. Side note we got the Iron Gym Pull up bar...I havent used it yet but I think it is great. I will try to use it tonight.
P.S. never rely on anyone to give you motivation only you can make it happen! my motivation is results.
Thanks again to all the readers on my blog.
Will the Blogger
Monday, February 22, 2010
Mondays Workout!
Man I did not want to get up today...I must have been all the cake and pasta in my belly.
After this weekend my workout was straight cardio, I did plan on doing a circuit but once I looked in the mirror at my big gut. I decided to stay on the treadmill for 1 hour.
I will get back in the routine tomorrow with my weights.
Have a nice Day!
Will the Blogger
After this weekend my workout was straight cardio, I did plan on doing a circuit but once I looked in the mirror at my big gut. I decided to stay on the treadmill for 1 hour.
I will get back in the routine tomorrow with my weights.
Have a nice Day!
Will the Blogger
Friday, February 19, 2010
Friday Workout!
Happy Friday!
I had a great workout today I did my normal circuit but I added a extra exercise to my normal set, so I did 3 exercise for each body part and 2 rounds of my circuit.
I was even happy I did a lot of cardio today too.
Have a nice weekend everyone :)
Will
I had a great workout today I did my normal circuit but I added a extra exercise to my normal set, so I did 3 exercise for each body part and 2 rounds of my circuit.
I was even happy I did a lot of cardio today too.
Have a nice weekend everyone :)
Will
Thursday, February 18, 2010
Thursday 2/18
Hello Best Friend......you know who you are ;).
Today was a good workout, I finally did some weights. I definitely lost a little strength but my body felt good.
I did 3 sets of side planks last night for about 10 secs each side, and today my abs are hurting. Those planks really work.
Anyway got some lunch with my Boo today, it is really nice to have her company during the work day. I miss working across from her :)
I also started reading a new book by Jack Canfield and one thing he mentions is:
E + R = O
Event + Response = Outcome
Think about it (I am a fatso + working out hard = A happy long life)
I have lost weight before but this time I have alot of motivation to keep it off.
Thanks again for reading, then again I do force you to read them.
Will
Today was a good workout, I finally did some weights. I definitely lost a little strength but my body felt good.
I did 3 sets of side planks last night for about 10 secs each side, and today my abs are hurting. Those planks really work.
Anyway got some lunch with my Boo today, it is really nice to have her company during the work day. I miss working across from her :)
I also started reading a new book by Jack Canfield and one thing he mentions is:
E + R = O
Event + Response = Outcome
Think about it (I am a fatso + working out hard = A happy long life)
I have lost weight before but this time I have alot of motivation to keep it off.
Thanks again for reading, then again I do force you to read them.
Will
Wednesday, February 17, 2010
Tuesday and Wednesday Workout
Hello Again! Well it was a nice long weekend for me, I did not go to the Gym Monday but I did workout in the hotel on Saturday morning with my Boo. I did 10mins of cardio and some circuit training. The best part of the Saturday's workout was racquetball with Boo, it was pretty fun to hit a ball against a wall really hard.
So like I said Monday I was off and yesterday and today I focused more on cardio, not sure why but haven’t been in the mood to lift the weights.
I cant wait to go back tomorrow and try some new exercises I learned today, plus my cold is getting a little better so I am feeling stronger.
P.S. my mom said I am losing weight :)
Thanks again for reading my post.
So like I said Monday I was off and yesterday and today I focused more on cardio, not sure why but haven’t been in the mood to lift the weights.
I cant wait to go back tomorrow and try some new exercises I learned today, plus my cold is getting a little better so I am feeling stronger.
P.S. my mom said I am losing weight :)
Thanks again for reading my post.
Friday, February 12, 2010
Fridayyyyyy Workout!
Hello! How are you today? .....I don't care :) no I do care
Anyway I got a house of sick kids and I am abandoning them this weekend to relax with my boo, at least I think we are going.
So the gym was bumpin today, I got a good workout in. I was to into my lifting I didn’t leave time for cardio at the end. It was a good way to end to week.
I will keep it short today….Have a good weekend everyone.
don’t sleep on me because you will wake up in a nightmare son!
My next Tattoo.....
Looks like my arms
Anyway I got a house of sick kids and I am abandoning them this weekend to relax with my boo, at least I think we are going.
So the gym was bumpin today, I got a good workout in. I was to into my lifting I didn’t leave time for cardio at the end. It was a good way to end to week.
I will keep it short today….Have a good weekend everyone.
don’t sleep on me because you will wake up in a nightmare son!
My next Tattoo.....
Looks like my arms
Thursday, February 11, 2010
Thursday Workout
What's up playas!
So today was the day after the Blizzard of 2010 :)
Last night at 10pm the snow stopped and I went out to shovelled the foot of snow we got, that was a good workout for my legs and back. After every shovel i did a squat for extra workout hahahahha just kidding D Bags.
I did help out some of my neighbors shovel out so maybe I dont hate helping people.
Anyway I went to the gym both today and yesterday and that joint was mad empty, yesterday literally I was the only one in the gym. I felt like a rich person and it was my own private gym :)
Today and yesterday I did my circuit training routine and I did a lot of cardio. My body still feels like it is changing which is good, it has been a 1 year and 1/2 since I have been going to the gym 5 days a week.
I am also eating a little better which I am happen about (just a little better)
I keeps it real son! They durk our durbs ijs
I'm watching you :)
So today was the day after the Blizzard of 2010 :)
Last night at 10pm the snow stopped and I went out to shovelled the foot of snow we got, that was a good workout for my legs and back. After every shovel i did a squat for extra workout hahahahha just kidding D Bags.
I did help out some of my neighbors shovel out so maybe I dont hate helping people.
Anyway I went to the gym both today and yesterday and that joint was mad empty, yesterday literally I was the only one in the gym. I felt like a rich person and it was my own private gym :)
Today and yesterday I did my circuit training routine and I did a lot of cardio. My body still feels like it is changing which is good, it has been a 1 year and 1/2 since I have been going to the gym 5 days a week.
I am also eating a little better which I am happen about (just a little better)
I keeps it real son! They durk our durbs ijs
Will the Thrill
I'm watching you :)
Tuesday, February 9, 2010
Hello Again!
Sorry for the delay, it has been a crazy few days. I did manage to go to the gym most day but was not able to blog. Everyone was sick including me.
I am back on track now...but wait I hear a new snow storm is coming. I have to keep my motivation going.
Today in the gym I continued with my usual circuit training. I felt good and I am always happy when i get to the gym.
Thanks for reading and blog to you soon.
Thanks
Sorry for the delay, it has been a crazy few days. I did manage to go to the gym most day but was not able to blog. Everyone was sick including me.
I am back on track now...but wait I hear a new snow storm is coming. I have to keep my motivation going.
Today in the gym I continued with my usual circuit training. I felt good and I am always happy when i get to the gym.
Thanks for reading and blog to you soon.
Thanks
Wednesday, February 3, 2010
Wednesday' s Workout
Hello all my followers!
Today the Gymnasium was empty, probably because of the snow. Which I like a empty gym better (so i can walk around shirtless) just kidding ladies calm down ;)
I did manage to do 2 clean pullups, 2 is huge for me.
My workout today was the same circuit training routine with a high rep heavier weights.
P.S. I let my Boo down yesterday I only half ass'ed P90X, and she really went hard. (good job Boo)
Thanks for all the positive comments (that does not include you brother)
Have a good day eveyone :)
Today the Gymnasium was empty, probably because of the snow. Which I like a empty gym better (so i can walk around shirtless) just kidding ladies calm down ;)
I did manage to do 2 clean pullups, 2 is huge for me.
My workout today was the same circuit training routine with a high rep heavier weights.
P.S. I let my Boo down yesterday I only half ass'ed P90X, and she really went hard. (good job Boo)
Thanks for all the positive comments (that does not include you brother)
Have a good day eveyone :)
Tuesday, February 2, 2010
Tuesday's Workout
Today I was a different person in the gym. I F#!*ed those weights up today.
I felt really good did a normal Circuit training day with some good cardio in the end. I was happy with my gym day.
Since Saturday I have already lost 3 pounds ...I am sure that will change, already my pants feel tight as hell and I am mad bloated anddd I still look like a guerilla (not the jersey shore kind hahaha)
Well anyway I won't detail the workout, if you would like more detail on my workout stop by my daily seminar. Sike!
I felt really good did a normal Circuit training day with some good cardio in the end. I was happy with my gym day.
Since Saturday I have already lost 3 pounds ...I am sure that will change, already my pants feel tight as hell and I am mad bloated anddd I still look like a guerilla (not the jersey shore kind hahaha)
Well anyway I won't detail the workout, if you would like more detail on my workout stop by my daily seminar. Sike!
Monday, February 1, 2010
Monday's Workout 2/1 :(
Damn I am sooo mad at myself...I really hate Monday's.
I am so angry today. I am always like this after a full weekend off. My Boo did introduce me to a really good shake called 'The Green Shake' it has spinach in it.
My workout was super boring...Did 2 sets of Incline Bench @ 8 - 205 Lbs and 2 sets on Decline @ 15 - 100 lbs. I also did 2 back exercises, Lat pull down and back extensions.
At the end I did the treamill for 13 mins.
I was not in to mood today...If I want to continue to change my body I can't have days like this.
I am so angry today. I am always like this after a full weekend off. My Boo did introduce me to a really good shake called 'The Green Shake' it has spinach in it.
My workout was super boring...Did 2 sets of Incline Bench @ 8 - 205 Lbs and 2 sets on Decline @ 15 - 100 lbs. I also did 2 back exercises, Lat pull down and back extensions.
At the end I did the treamill for 13 mins.
I was not in to mood today...If I want to continue to change my body I can't have days like this.
Friday, January 29, 2010
Friday's Workout 1/29
HAPPY BIRTHDAY EVANNA MARIA!
How cold is it today? Well like I planned yesterday I wanted to hit the gym up right today. I had a really good workout my pumps we off the hook.
I did my standard circuit training routine and felt really good when I left.
Bench Press
30 sec. rest
Decline Bench
30 sec. rest
Lat Pulldown
30 sec rest
Dumbell Row
30 sec rest
Shoulder Press (Maxed the machine 200lbs)
30 sec rest
Side Lat Raises
30 sec rest
Bicep Curls
30 sec rest
Hammer Curls
30 sec rest
Tricep pulldown
Last night was the rest day for P90X, we start again tonight.
One side note I was reading last months Men’s Health and one of the stories was about a man who lost mad weight and he made a good point. If you know you are going to work everyday why not just make going to the gym in the AM part of you work day? I think that is why I never miss a gym day Monday – Friday. I really have momentum now and believe me I know how easy that can change. ijs
Next week here is what I will change:
focus on eating right.
P.S. I lost 2 ½ pounds this week and I just had 2 slices of pizza :( I need better eating habits.
Here is a tip I got from a fellow blogger:
http://myfitnesshut.blogspot.com/2009/10/top-10-weight-loss-tips.html
Stop Your Bad Eating Habits A Little At A Time
Sixty to 70% of the success or failure of your weight loss program will be due to what you eat. If you are having trouble changing your bad eating habits, try this trick. Give up one bad eating habit a week. You could start with cutting excess sugar from your diet. For example, replace sodas and sugary fruit drinks with water and unsweetened tea. This method will make your diet changes more practical and less overwhelming.
Thursday, January 28, 2010
Thursday's Workout 1/28
So last night i did some more P90X and this morning my body was super sore in places I never knew you could be sore in..... I do love doing the Froggy move ;)
The roads were really bad this morning so I took my time on the road...even though i did 360 spin out on Rt 22 :)
At the Gym I really just went on the treadmill for about 40 mins, I did work up a sweat but not good enough.
I think tonight is my rest day for P90X (but i might still do the froggy move!) I plan on hitting the gym hard tommorow.
That's whats up! Thanks for all the cool feedback and emails...man my followers list is really growing...exactly!
Will
The roads were really bad this morning so I took my time on the road...even though i did 360 spin out on Rt 22 :)
At the Gym I really just went on the treadmill for about 40 mins, I did work up a sweat but not good enough.
I think tonight is my rest day for P90X (but i might still do the froggy move!) I plan on hitting the gym hard tommorow.
That's whats up! Thanks for all the cool feedback and emails...man my followers list is really growing...exactly!
Will
Wednesday, January 27, 2010
Wednesday's Workout 1/27
Woke up this morning and didn't feel like working, soooo i took the day off to relax. I planned on missing the gym but this was all i saw when i tried to take a nap hahaha so I went to the gym..thanks nunu.
Today the gym was full of 18 -19 year olds not sure what the deal was but I had to spot 3 people. If you know me you know I hate helping people :)
Anyway here was my work out
Slow jog to warm up for 6 mins.
Bench Press : Need - 315lbs 8 Reps
30 sec. rest
Seated Chest Flys: Rep- 100lbs 20 Reps Note: I felt like I could have gone a little heavier with 20 reps.
30 sec. rest
Lat Pulldown: Need - 180 lbs 8 Reps
30 sec rest
Dumbell Row: Rep - 40 lb (Dumbell) 20 Reps
30 sec rest
Shoulder Press on the ISO Machine Need - 140 lbs 8 Reps
30 sec rest
Behind the back side raises Rep - 60 lbs 20 Reps
30 sec rest
Bicep Curls Need - 100lbs 8 Reps
30 sec rest
Hammer Curls - Rep - 30 lbs 20 reps
30 sec rest
I threw in a extra exerice for the biceps:
1 arm curls 45 lbs 10 reps
30 sec rest
Tricep pulldown Need - 100lbs 8 Reps
At the end walked on the treadmill uphill for about a mile.
Time to make dinner for my Boo's and tonight do more P90X with my wife. :)
Slow jog to warm up for 6 mins.
Bench Press : Need - 315lbs 8 Reps
30 sec. rest
Seated Chest Flys: Rep- 100lbs 20 Reps Note: I felt like I could have gone a little heavier with 20 reps.
30 sec. rest
Lat Pulldown: Need - 180 lbs 8 Reps
30 sec rest
Dumbell Row: Rep - 40 lb (Dumbell) 20 Reps
30 sec rest
Shoulder Press on the ISO Machine Need - 140 lbs 8 Reps
30 sec rest
Behind the back side raises Rep - 60 lbs 20 Reps
30 sec rest
Bicep Curls Need - 100lbs 8 Reps
30 sec rest
Hammer Curls - Rep - 30 lbs 20 reps
30 sec rest
I threw in a extra exerice for the biceps:
1 arm curls 45 lbs 10 reps
30 sec rest
Tricep pulldown Need - 100lbs 8 Reps
At the end walked on the treadmill uphill for about a mile.
Time to make dinner for my Boo's and tonight do more P90X with my wife. :)
Tuesday, January 26, 2010
Tuesdays Workout 1/26 PART 2
WOW Holy Crap! just finished doing with my Boo - P90X Legs and Back.
It was a hour long and the hardest workout ever, I feel good i got a little extra workout in.
Plus I got to stare at Boo's booty :)
It was a hour long and the hardest workout ever, I feel good i got a little extra workout in.
Plus I got to stare at Boo's booty :)
Tuesdays Workout 1/26
Man I did not want to go to the gym today.... I woke up late.
I think my body needs rest, I have to recover from working the weekend.
Today I did have a good cardio workout ran for about 3.5 miles...not at once.
I did 15 mins of the punching bag and jump rope (an idea my buddy Dave gave me)
I felt good, my boo is doing PX90 and I am thinking of joining her. :)
I think my body needs rest, I have to recover from working the weekend.
Today I did have a good cardio workout ran for about 3.5 miles...not at once.
I did 15 mins of the punching bag and jump rope (an idea my buddy Dave gave me)
I felt good, my boo is doing PX90 and I am thinking of joining her. :)
Monday, January 25, 2010
Mondays Workout 1/25
WOW! Mondays are always tough but today was the toughest.
I workout the overnight on Sat. 1/23 and didn't get much sleep, I was feeling it in the gym. I read a few magazines this weekend and 1 point they all made was to always keep your muscle guessing. Its like medication if you keep taking the same medicine everyday your body gets used to it. Same goes with your muscles which now I am trying new exercises and doing a Need exercise and a Rep exercise.
Need exercise is a set of heavy weight at 8 reps.
Rep Exercise is a set of lighter weight at 20 reps.
My Workout
I arrived at 7:15am---Called wrk and told them I would be late :)
I Didn't have much time so right away got on the T-Mill and did 5 min warm up.
Bench Press : Need - 315lbs 8 Reps
30 sec. rest
Seated Chest Flys: Rep- 100lbs 20 Reps Note: I felt like I could have gone a little heavier with 20 reps.
30 sec. rest
Lat Pulldown: Need - 180 lbs 8 Reps
30 sec rest
Dumbell Row: Rep - 40 lb (Dumbell) 20 Reps
30 sec rest
Shoulder Press on the ISO Machine Need - 140 lbs 8 Reps
30 sec rest
Behind the back side raises Rep - 60 lbs 20 Reps
30 sec rest
Bicep Curls Need - 100lbs 8 Reps
30 sec rest
Hammer Curls - Rep - 30 lbs 20 reps
30 sec rest
I threw in a extra exerice for the biceps:
1 arm curls 45 lbs 10 reps
30 sec rest
Tricep pulldown Need - 100lbs 8 Reps
DONE! One thing I noticed I was extra sweaty today..could be it was 60 Degrees at 7 am?
To finish I ran on the treadmill for 10 Mins on intervals.
So far I have lost 55 lbs in a little over 1 year, I dont want to hit the peak yet so I will keep changing my workout everyday.
I think tommorow I will change to jump rope and try the mile run again.
A good friend told me once ..........NTAGATF
(ijs)
I workout the overnight on Sat. 1/23 and didn't get much sleep, I was feeling it in the gym. I read a few magazines this weekend and 1 point they all made was to always keep your muscle guessing. Its like medication if you keep taking the same medicine everyday your body gets used to it. Same goes with your muscles which now I am trying new exercises and doing a Need exercise and a Rep exercise.
Need exercise is a set of heavy weight at 8 reps.
Rep Exercise is a set of lighter weight at 20 reps.
My Workout
I arrived at 7:15am---Called wrk and told them I would be late :)
I Didn't have much time so right away got on the T-Mill and did 5 min warm up.
Bench Press : Need - 315lbs 8 Reps
30 sec. rest
Seated Chest Flys: Rep- 100lbs 20 Reps Note: I felt like I could have gone a little heavier with 20 reps.
30 sec. rest
Lat Pulldown: Need - 180 lbs 8 Reps
30 sec rest
Dumbell Row: Rep - 40 lb (Dumbell) 20 Reps
30 sec rest
Shoulder Press on the ISO Machine Need - 140 lbs 8 Reps
30 sec rest
Behind the back side raises Rep - 60 lbs 20 Reps
30 sec rest
Bicep Curls Need - 100lbs 8 Reps
30 sec rest
Hammer Curls - Rep - 30 lbs 20 reps
30 sec rest
I threw in a extra exerice for the biceps:
1 arm curls 45 lbs 10 reps
30 sec rest
Tricep pulldown Need - 100lbs 8 Reps
DONE! One thing I noticed I was extra sweaty today..could be it was 60 Degrees at 7 am?
To finish I ran on the treadmill for 10 Mins on intervals.
So far I have lost 55 lbs in a little over 1 year, I dont want to hit the peak yet so I will keep changing my workout everyday.
I think tommorow I will change to jump rope and try the mile run again.
A good friend told me once ..........NTAGATF
(ijs)
Saturday, January 23, 2010
Weekend Workout 1/23
I got the chance to go to the gym for a extra day.
The Gym was packaged...I felt a little intimidated by the juice heads, but that went away once I started my workout.
This was a extra day so it was a weird workout
Did interval running on the T-Mill for 15 mins. - Felt good like i could go longer.
Bench Press = 10 245lb x2
Lat Pull Down = 180 lb 8 reps
Shoulder Press = 155lbs 10 reps
I did 2 rounds of the above. Finished with a good run.
The Gym was packaged...I felt a little intimidated by the juice heads, but that went away once I started my workout.
This was a extra day so it was a weird workout
Did interval running on the T-Mill for 15 mins. - Felt good like i could go longer.
Bench Press = 10 245lb x2
Lat Pull Down = 180 lb 8 reps
Shoulder Press = 155lbs 10 reps
I did 2 rounds of the above. Finished with a good run.
Friday, January 22, 2010
Friday's Workout 1/22 (Say Word!)
Sorry for the delay I know everyone has been waiting for my updates.
So today I got to the gym at 7:00Am
Felt good...
I warmed up on the treadmill with a fast pace uphill walk for 5 Minutes.
Begin Circuit Training with 30 second rest in between extercises.
Chest 10 Reps 250lbs
Lat Pull Downs 10 reps 170lbs
Back extensions 30
Shoulder Raises 20 Reps 90 Lbs
Shoulder Press 10 reps 195 lbs
Biceps curls 10 reps 100lbs
Dumbell Hammer Curls 20reps 30lbs
Triceps Extensions 10 reps 90 Lbs
Squats 10Reps 300lbs
Leg extensions 10 reps Each Leg 60Lbs
I did 2 rounds of the above.
After the Circuit I did 15 mins of Interval Running on the treadmill
Interval Run Speed 7.0 for 1 minute and walk at 3.0
Mood: Slow start but really felt good after....I need to stretch more.
End time 8:15am
So today I got to the gym at 7:00Am
Felt good...
I warmed up on the treadmill with a fast pace uphill walk for 5 Minutes.
Begin Circuit Training with 30 second rest in between extercises.
Chest 10 Reps 250lbs
Lat Pull Downs 10 reps 170lbs
Back extensions 30
Shoulder Raises 20 Reps 90 Lbs
Shoulder Press 10 reps 195 lbs
Biceps curls 10 reps 100lbs
Dumbell Hammer Curls 20reps 30lbs
Triceps Extensions 10 reps 90 Lbs
Squats 10Reps 300lbs
Leg extensions 10 reps Each Leg 60Lbs
I did 2 rounds of the above.
After the Circuit I did 15 mins of Interval Running on the treadmill
Interval Run Speed 7.0 for 1 minute and walk at 3.0
Mood: Slow start but really felt good after....I need to stretch more.
End time 8:15am
Thursday, January 21, 2010
Todays Workout 1/21
Today Workout Started 7:10am
Ran on Treadmill 10 Minutes - Speed 4.5 - Distance 1 Mile
Jump Rope 5 Mins
Fitness Ball Crunches 50
Jump Rope 5 mins
Stationary Bike 5 mins
Fitness Ball Crunches 30
Ran on Treadmill 10 Minutes - Speed 4.5 Distance 1 Mile
Today was a cardio Day, I tried to focus on Heartrate.
Mood = Was low not too motivated.
Workout Completed 8AM
Ran on Treadmill 10 Minutes - Speed 4.5 - Distance 1 Mile
Jump Rope 5 Mins
Fitness Ball Crunches 50
Jump Rope 5 mins
Stationary Bike 5 mins
Fitness Ball Crunches 30
Ran on Treadmill 10 Minutes - Speed 4.5 Distance 1 Mile
Today was a cardio Day, I tried to focus on Heartrate.
Mood = Was low not too motivated.
Workout Completed 8AM
Wednesday, January 20, 2010
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