take Chest...take back and Smashed them together!

Chest and Back smashed up!

This is my work out from monday's Lunch break. I took last week off from training pretty much altogether to let my body and mind rest and heal so yesterday was my 1st day back in the saddle as they say. Heres a inside look at what took place

Incline Dumbbell press 3 sets of 12 plus

Super set with Pull ups max reps ( I think i averaged about 21 or so pull ups

Flat bench press with barbell 3 sets of 13 plus Up to about 205lbs. still being mindful of shoulder

Super set with Bent over barbell rows 3 sets of 10 went up to about 155lbs.

Incline pull overs (1st time doing this, I think i like it:) Used a 55lbs dumbbell and went high reps 15

Superset with dumbbell rows 3 sets of 12 used a 80lbs. dumbbell

This was great and it let me get two body parts pumped and ready within my lunch hour...love supersetting!!!!! Tomorrow will be a full body blaster

Today's Chest pump!!!!!!!!

Todays Chest Blast:

Today me and my partner Big G hit up some chest the old fashion way...Blood sweat and tears!!! It was awesome and powerful! Trust me we set the whole gym on fire with our energy and the other gym members took notice quickly that we were here to put it down. Here's a inside look

Incline Dumbbell press 4 x 6 (finished with the 90's for 6 reps, then drop to 70's and hit 8 more)

Next was Flat Dumbbell press 3 x 10 This was done with 95's and I messed around and hit around 15 reps on my last set!!!! Getting stronger by the week and my shoulder felt great!

Next was a Push up complex: let me break it down. We had about 4 different dumbbell laying on the floor in two crosses like and you had to put your hands on the outsisde of the dumbbell and do 5 push ups, then the other side and hit 5 push-ups, then move on to the next one...so on and so forth. ended up being like 50 pushups 2 sets!!!!

Tricep skull crushers 3 sets of 15, then on last rep of that go right into close grip presses!!!!!!

Give it a go and let me know how you handle that... Be smart and you a weight that allows you the correct amount of reps!

Kettelbell blast

Kettelbell blast!!!!!!

This was a KB workout that i did Sunday. I'm going to tell you now it kicked my butt for sure:) give it a go and once again If you can't get your hands on a KB use Dumbbells instead. Here's the lay out:

KB Swing 5 right/ 5 left

Burpees 10 ( this was probably the toughest part of the whole thing)

KB snatch 5 right/ 5 left

Kb Thrusters 5 right/ 5 left

This was all done for 20 mins. As many rounds as possible. I got off like 6 rounds and was gassed believe me. I can't wait to give it a go again and get 10 or more rounds. Peace

Kettelbell / body weight combo workout

This is a small glimspe of a Kettelbell body combo session we did last week:

We started with KB swings x 10 reps/ burpees 10 for 3 sets

Next was the KB chest press on a stabilty ball as you see in the clip 12 reps/ mixed with Bodyweight inverted pulls for max reps...i think she averaged about 19 to 20 reps

Next we went to a shoulder tri-set 10 side raises, 10 front raises, 10 overhead press back to back with no break between until you've done your last press then rest for a min or so. 3 sets

Next was KB front squats 10 reps/ mixed with KB reverse lunges 6 per leg

this is a full body blast out of this world and it doesn't take much time. If you don't have KB's you can easily use dumbbells for this workout peace

One of my clients lefting her body weight on the rack

CAN YOU LIFT YOUR OWN BODY WEIGHT!!!!!!!!!!!!!!

Now before you watch this clip know this lady is the same person that would never even touch a empty bar let along one with real weight on it:):) She made the change in her mind and started following my advice and pushing herself every day in the gym. Now she hits her personal best on the rack pull lifting 165lbs. and she actually does it like twice!!!!!!!! Check it