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
Friday, April 23, 2010
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
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