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

• Smith Machine Shoulder Press
• One Arm Arnold Press
• Side Lat Raises
• Front Lat Raises

15 Mins Elliptical
3 Cycles with no rest in between exercises

• Tricep Pull downs
• Tricep extension
• Dips

20 Mins of the Bike

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 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

• Incline Chest press
• Dumbbell Shoulder Press
• Lat Pulldown

20 Minutes on the Bike

 

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

 

Will

 

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.*

• 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

After 2 Cycles I did a nice Ab Workout, I did 3 exercises with no rest in between.

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 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.

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

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

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