Exercise Index

High Rep upper body

2010-01-31T19:01:00.001-08:00

High Rep upper body

Hey folks, this is a workout we did on last week. We've done the classic body building type of training if you will for the past 3 months are so and i thought it was time to change things up a bit. So for the next 2 or 3 months to come look for some different style workouts to come from seanathanquinn.com

Incline Dumbbell press 3 sets for max reps! It means just that grab a pair of dumbbells and hammer away at them for as many reps as you can complete safely

Cable straight arm pull downs with a Rope 3 sets of 12

Superset with Band pull aparts 3 sets of 15-20 reps (super set means done in a back to back fashion without rest until you do the second movement)

Dumbbell Side raises 4 sets of 12

barbell behind the back shrugs 3 sets of 10

superset with incline seated dumbbell curls 3 sets of 10 per arm

Give this workout a go and let me know how it went for you. If your a lady or older person and worried about doing this just use a weight that is comfortable for you to use and have at it!

Legs you can DEPEND ON!!

2010-01-12T19:39:00.000-08:00

Legs you can Trust and Depend on!

Your legs are your foundation. Like a building. Weak foundation and you'll surely have a weak building in the long run. It doesn't matter if your working your legs for looks or for performance there is only one way to build Legs.....HARD WORK!!!! simple and plain. If your not almost crawling out of the gym after a leg session you missed something.

Dumbbell Squat(HEAVY) 4 sets of 8-10 reps (went up to 110lbs. dumbbells) Hold the dumbbells out to your sides like your just standing there arms hanging and go into your squat.

Leg press 3 sets of 15 once again we went heavy

Leg curls 3 sets of 10 holding the top for a count. feeling that blood flooding the hamstring

Walking lunges 3 sets 20 steps at a time

Build a chest that bust out of your shirt!

2010-01-12T19:18:00.001-08:00

Build a chest that bust out of your shirt!!!!

I'm going to give you a look at our chest workout from monday. Lifting tons of weight on the bar isn't the only way to build the chest that you want to gain attention. Using different methods from week to week in your training as well can be just what you need to break through your current training slumps and spark new growth!

Incline machine chest press 3 sets. We did a three the hard way set. ( put your hands wide as possible for as many as you can go, then bring your hands in to normal width and bang out more, then finally bring your hands in close and finish out. TONS of blood rushing to your chest and triceps)

Floor Press with Dumbbells 3 sets of 12-15 reps (set up on the floor as the name says and do a chest press as you would do on a bench)

Tricep of DEATH!!!! 4 tricep movements done in a back to back fashion 2 sets!
incline bench and two dumbbells : tate press 10 reps, skull crushers 10 reps, close grip bench press 10, last body weight over head tricep extension max reps!!!!!!!!!!! this one kills your arms. you probably won't even be able to feel them afterwards to be honest with you LOL

BREAK THROUGH YOUR PREVIOUS BEST!

2009-12-29T17:24:00.000-08:00

What exactly do i mean by breaking through your best? Today I thought I want to Deadlift today. one of my favorite lifts ever. My previous best was around 415lbs. Today i had a 2nd thought....Why not bust right past that number. I went to the gym with that on my mind and that's exactly what i pulled off!!!! 455lbs.

This is the run down:

Deadlift we did 3 sets of 5 working our way up in weight. then i started doing sets of 3's and finally sets of 1 just to save up energy for my Best lift effort!

After that we did Dumbbell split squats or reverse lunges whatever you wish to call them. With our front foot up on a box. makes a big difference trust me!

We supersetted that with heavy Dumbbell Stiff leg deadlifts to hammer those hamstrings.

It was a lunch time workout so that was pretty much our hour right there since the deadlifts took up so much time but if i could i would've added some seated leg curls and some leg press as well. Give it a go. use a weight your comfortable with and rest long enough to have enough energy for your next set

Chest training

2009-12-07T19:35:00.001-08:00

Chest training

Of course the average gym rat best friend. This is a look at how we attacked chest to day with much intensity!!!!

Incline Dumbbell press 3 sets of 8 (using 95's) then a 4th set but done in a burn out fashion as many reps as possible

Flat bench Dumbbell press 3 sets of 12 ( using 95's) then a 4th set in burn out fashion

Lastly Dumbbell Pull overs super setted with Over extension for tricep

3 sets of 13 plus!

Shoulders like bowling balls!!

2009-12-07T19:27:00.001-08:00

Building shoulders like Bowling balls!

Ok I'm going to give you a inside look at our shoulder workout from last Friday. It was four of us training at one time so i did have to put in some super sets just for time reason since we were lifting on our lunch break.

Machine seated Shoulder press 3 x 8. This was actually my 1st time lifting like 212lbs. over head for reps in a very long time.

Machine Lateral raises
super setted with Plate front raises 3 sets of 10 -12 on both back to back

after that we super set Heavy dumbbell shrugs / with cable face pulls done with a rope
3 sets of 12-15 on both

give it a go and feel the blood fill your deltoids!!!

Giant sets rock your BACK!!

2009-11-29T20:47:00.000-08:00

Giant sets for your back development:

This is a walk through of a workout I did on Saturday after Turkey day LOL

Once again for those who may have missed it, a giant set is three movements done in a back to back fashion for the SAME muscle group

Towel pull ups (wrap towel around pull up bar and grip IT)

Heavy DB rows ( used about 95lbs.)

bent over Db rear flies ( did these one arm at a time)

This was ALL ONE SET!

Next i went into Shoulders:

machine seated shoulder press 3 sets of 8 went up to 200lb.s

Plate front raises ( used a 35lb.s plate) 3 sets of 12

last was machine lateral raises 3 sets of 12

Fry your chest fibers with this one

2009-11-26T20:14:00.000-08:00

Press Pause training for Bigger Chest

This is a method i've been using for about a month or so now in my own training and have been seeing great results with. Let me explain Press pause. you going to press out 8 reps and rerack the weight. Rest 5 secs or so and hit the weight again for 6-8 reps and rerack. rest another 5 sec or so and hit the weight again for the last 6 reps or so!!!!!!! Super tough set. I do this for 3 sets.

I'm normally toast after all that pressing. After i rest for awhile this is the rest of my chest day.

Incline Db press 3 sets of 10. making sure i have a spotter cause like i said im totally wiped out from that press pause stuff and im not at full strength at all.

Pec fly machine. 3 sets of 15....very hard squeeze at the top of the movement

Finish with some tricep work

Towel Tricep push downs. 3 sets of 8-10 trust me trying to grip a towel is going to bring down the amount of weight your using in a major way.

DB tricep extensions over head. one arm at a time. 3 sets of 13-15 reps

GIANT sets for better Leg development!

2009-11-26T19:52:00.001-08:00

Giant set for better legs!!

1st of all let me explain giant sets to you. a Giant set is much different from a superset. a Super set is two movements done in back to back fashion for two different body parts. A Giant set is 3 movements done back to back for the SAME body part. I've been using this for my leg training for the past 2 weeks and man I can feel During the middle of the workout how this is going to help me spark some growth in my stubborn legs. Here is a run down on my leg workouts as of the past 2 weeks:

Leg press 15 reps

Lunges across the gyms parking lot. I want to say it's 40 yards or so

Leg extension maching 15 reps. squeezing top hard as possible!!!

all of this is one set and i do this for 3 SETS!!!!!!!!! ROUGH trust me

After i rest up a little I go into my Hamstring work:

Stiff leg deadlifts 3 sets of 13 plus reps

Stability ball leg curls 3 sets of 15 reps

finish with decline crunch with a 45lbs. plate on my chest 3 sets of 15 plus reps

Fry your Chest!

2009-11-16T20:58:00.001-08:00

Totally Fry your chest!

This was today's chest workout for me and some of my lifting buddies. We don't get together often but when we do it's normally a drag down fight LOL

Dumbbell Floor press 3 sets of 10 using the Press Pause system( Press up, take about 3 secs. down and hold then press up!

Incline machine press 3 sets of 15 (up to 185lbs.)

decline press 3 sets of 12-15 ( used 80lbs.)

tricep press down 3 sets of 15

this may not seem like much on paper but trust me after doing those Press pause sets our chest and triceps were screaming to stop!!!

Beyond the range of motion Deadlifts

2009-10-28T21:07:00.001-07:00

Beyond the range of motion Deadlifts

Today i wanted to try some deadlifts on a 5" box like i saw on Dieselcrew.com site so this is how it went down:

Beyond the range of Motion Deadlifts 4 sets of 10 ( went up to 275lb.s) i know i could've gone heavier but this was my 1st time doing this so i didn't want to risk it LOL

Next was Leg press 3 sets of 15 went up to 14 plates

Good mornings (1st time doing these in a very long time) 3 sets of 10

that was all the time i had for my lunch break so that as a wrap for me. Felt strong and wanted to go at it some more!!!!!!

Muscle Snatches

2009-10-28T20:49:00.000-07:00

Muscle snatches

This is the workout i did on Monday Came from the Diesel crew.com site. Love the cats over there! This is how it went

Muscle Snatch 4 x of 6 ( i went up to 135lb.s ) this was my 1st time really doing these and i love them so im sure there will be more post of this to come.

Incline bench press with dumbbells 3 sets of 10 using the press pause system which is you do your press and then when you come down you take 3 secs to come down. this really burnsssss! but helps when your training alone and can't go as heavy any way so this is a great way to get the best bang for your buck!

I super setted those incline press with chinups 3 sets of Max reps

next i did towel barbell curls. basically wrap two towels around the bar and curl. Great for your grip strength and a different burn for your biceps 3 sets of 10

Finished with hand walks on the power wheel. Man did i miss doing these. I did 4 sets of 30 yard walks. My core still feels these and my shoulders of course

Back to the Big Leagues!

2009-10-20T18:18:00.000-07:00

Of course if you've been following my post as of late you would know that i'm all about packing on another 10-15 lbs. to my 188lbs. frame! This was another heavy hitter workout that i went through some time last week:

Heavy Dumbbell snatch 4 sets of 5 (went up to about 95lbs.)

Next I did a 5 mins. nonstop super set. I made sure to get about 8-10 reps per set
Incline Dumbbell press (75lbs.)
t bar rows with a barbell ( i had like two 45's and a 35 on it)

Next was another 5 mins. nonstop super set
incline Close grip bench press for my triceps
Plate pinch preacher curls ( was hold about 3 25lbs plates in my hands over a preacher bench

Two great moves jammed together!!!!!

2009-10-20T18:08:00.001-07:00

This is a great short on time workout!!!!!!

I only had like a hour to workout and shower and get back to rehersal before you know it but i had the itch to workout so i had to figure a way to get it in.

This is the way it went. It was in Ladder fashion.

Over head barbell lunges (95lbs.) 10,8,6,4,2

Muscle-ups 5, 4, 3, 2, 1

Done pretty much nonstop for the most part in a back to back fashion. This plus my warm-up may have taken me 25mins. and im more then sure i could've done it faster but i was kinda pacing myself.

back to Squatting

2009-10-15T20:26:00.000-07:00

Back to Squatting!

Today was my 1st day doing any real putting a load on my back kind of workout in a few weeks. Since my lower back was real sore from pounding away at heavy weight for months on end. This is how it went down!

Full squat 4 sets of 8 (stayed at 225lbs.) and just keep working on getting more dept within my squats

Next i did a couplet if you will ( two movements going back and forth for 5 mins. straight)
Floor barbell press 185lbs. for 10 reps/ sumo Romainian deadlifts

after that i did another couplet towel barbell curls/ Single dumbbell reverse flyes for 5mins!

Kettelbells and Body weight workout!

2009-09-28T19:58:00.000-07:00

KB and bodyweight workout

This was my 1st day back rocking with the Kb after many months of other kinds of training. I spent all weekend thinking about this workout and how it would feel, would it kill me, would i be sore for days, would it feel heavy as hell at 1st LOL. Here is the run down on my workout and how it took place:

1st couplet: KB swings (65lb.s)
Ring Push ups(feet up on bench) 10 rds. 15 secs of work/15 sec. of rest
this was tough and those swings started getting to me after about the 5th round or so. I had to will my way through. The push up was a breeze cause I'm pretty much always good at bodyweight things.

2nd couplet: KB Front squat
Ring rows ( feet on bench) same fashion 15 sec. of work/15 sec of rest for 10rds.
This workout had my heart rate going for sure. And i loved it! After all of those weeks doing that other program it felt good to be doing some different kind of training.

Last workout of the Squat and Milk Program

2009-09-27T19:28:00.000-07:00

Last workout with the Squats and Milk program

Last Friday was my last go round with this certain program. It was surely very tough and I also loved how simple this program was. It pushed me hard. I left the gym many of days feeling light headed and breathing hard long after i've left the gym. But of course nothing last forever and i felt it was time to move on to another phase of training. I think i may have put on 6 to 7 lbs. soild with this program and it's one i'll advise to any one looking to pack on a few good pounds. i also ended up squatting way heavier then i ever thought for 20 reps!

1 set of squats for 20 reps. My all time high was 310lbs. I know for a fact i could've reached and push for more weight but my lower back was giving me the blues more and more so i didn't want to chance it. Followed by 1 set of dumbbell pull overs for 20 reps

2 set of Muscle ups averaged about 8 reps felt pretty easy for the 1st time in months to be honest. I think i can go 13 or more again now like i did about this time last year

2 set of Dumbbell chest press with 85lbs. dumbbells. Once again i know i coud've used the 110 but i rarely had anybody in the gym to spot me or hand them to me so i had to use what i could

2 sets of barbell rows. I got up to about 175lbs. for 8 reps

2 sets of barbell push press. I felt good and went up to about 180lbs. or so friday. for atleast 4 reps. 1st time doing that in many months.

Like i said very simple program but very taxing trust me!!!!!! give it a go anytime you want change

Chest and Back together like oreos!!

2009-09-20T19:47:00.000-07:00

Chest and Back training!

This is some heavy weight pounding we did last monday to start the week off right

Incline dumbbell press 3 sets of 8 ( went up to like 95lbs.)
super set with chin up max reps

Flat bench press with Dumbbells 3 sets of about 7-8 reps with 110lbs. dumbbells!!!
super set with machine rows 3 sets of 15 I used about 185lb.s TOUGH!

Ez- bar curls used 35lbs. for 8 reps
super set with ez bar overextension for triceps for 8 reps 3 sets. DONE!!!!!

Leg like TREES

2009-09-20T19:38:00.001-07:00

Legs like Tree Trunks!!

Hit those legs in a hard way last Tuesday!!!!!!! this workout left me totally sore for the rest of the week! Here's the insiders look

Dumbbell Squats 6 sets of 7 Using two 110lbs. dumbbells!!! went with this move to not have a barebell on my back to give the spine some down time to recover from what i've been doing

Next was smith maching step back with front leg up on a box! did 3 of 8 per leg . This totally sucked which is why i know this is something i need to be doing more often LOL

next was barbell stiff leg dead-lifts with about 185lbs. 3 sets of 12 or so!!! very tough sets. I think this is what kicked my butt all week!

Last was Hamstring curls on machine 3 sets of 15
superset with machine calf raises 3 sets of atleast 20 plus....calfs killed me for days. felt like pins

Shoulders to hold the world on

2009-09-20T19:21:00.000-07:00

Shoulders to hold the world on!

This is a shoulder workout I went through last week. It was a rough one but I loved it. Shoulders have always been one of my favorite body parts to work on. Here we go:

Seated machine shoulder press I went 3 sets of 13-15 reps Pumping lots of blood to that area

next was dumbbell front raises in a drop set fashion. Going from 30lbs. DB's and working down to 20's. As many reps as i could on every weight that i used and i droped down in a 5lbs. fashion!!!!!!!!! 3 sets of that maddness

after that we did Seated dumbbel side raises to keep the focus on the middle delts 3 sets of 15

Finisher was Shurgs with trap bar set up. I think we got up to about 260lbs. plus and we did 3 sets of no less then 12 or so..BEASTING!!!!!!

Back on my program

2009-09-07T20:24:00.000-07:00

So I got back to my Squats and Milk Program on last Wenesday. Once again adding 5lbs. to every lift every workout! Here it is:

Box squat 1 set of 20 300lbs.

Followed by dumbbell pullovers 1 set of 20 with 35lbs.

Dumbbell bench press 2 sets 10 100lbs.

chin-ups 2 sets max reps 1st.25 reps 2nd. 17

Bent over barbell rows 2 sets of 10 135lbs.

Standing Barbbell shoulder Press 2 sets of 8 105lbs.

Dumbbell curls 2 sets of 16 use the 50lbs.

finished with some leg raises on the dip bars

Last Monday's workout

2009-09-07T19:51:00.000-07:00

Monday's Maddness

Here's a inside take on my workout last Monday with a partner of mine. Now if you've been following my post you would know that i've been doing the Squats and Milk program for about 2 and half weeks now basically. On this day we did a different workout just because the guy i was lifting with wasn't use to a program of that nature. It was SUPPOSE to be a back workout but as you can see this guy just had to find a way to get some chest work in there some how so when you see it pop it that's where it came from and NOT ME LOL!

Deadlifts 4 sets of 5! ( I ended up lifting 405lb.s for 5 resps which is a PR for me) wonder what i can single now????

next was a pull down machine 3 sets of 13-15 reps ( making sure to get the full strecth in every rep) Super set that with some body weight dips since i didn't want to bench press with him

After that was HEAVY Dumbbell rows 3 sets of 10 with 100lbs. plus!
Superset with Incline Dumbbell press 3 sets of 12 with 75lbs.

Back to the Squat and Milk program

2009-08-26T19:59:00.000-07:00

We had a special on Monday with a few partners I never normally get to lift with, but today was back on the grind for me. Back the Squats and milk program i mentioned last weeks.

Squat 1 set of 20 reps (today I did 280lbs.)
Followed right after with Dumbbell Pullovers 1 set of 20 reps as well. this will be very tough after doing those 20 squats and your fighting to breathe.

Flat bench with Dumbbells 2 sets of 8 reps (90lbs.)

Chin up 2 sets max reps. 1st set i got 25 2nd set was like 16

barbell bent over rows 2 sets of 8 I used 115lb.s

Barbell shoulder press 2 sets of 8 I used 105lbs.

Monday....Chest...need I say more!

2009-08-24T20:59:00.000-07:00

Today as a rare day in the gym for me. I had another workout written up already but a old buddy of mine joined me in the gym so we decided to have a good ole fashion slug fest on the iron. This is what craziness took place!!!

Incline dumbbell press 4 sets of 8 with 90lbs. dB!!!!!!! Tough sets

Flat bench DB with the 110lbs. db's! haven't done these in atleast a year or so. 3 sets of atleast 9 or 10 VERY VERY tough after the inclines

then if our chest and triceps wasn't screaming enough by that point we did a push up complew with some Hex dumbbells where we had to do 5 push up for every part of each dumbbell. It came out to like 40 plus push ups and our hands were in a close grip fashion so it put tons of stress on the tris. talk about a crazy BURN!!!! 2 sets like this. it was all we could manage LOL

last but not least. Incline skull crushers with the 35's on the EZ bar. 3 sets of 13 or so

When i left the gym i swear my legs were shakey just from the sheer effort it took for all of those sets. I swear i miss going after it in this kinda way but its what makes you grow and get strong fast

Squats and Milk program

2009-08-23T18:27:00.000-07:00

Squats and Milk Program

As I mentioned I'm planning on packing up to 20lb.s of muscle in the next 3 months and this program is the machine i plan to use to get me there. It's very simple to follow and easy to see results faster then anything else. Here is the run down

Squat 1 set of 20!!!! Now this may seem like no easy task because it's one set but 3 times per week your going to add 5 more lbs. to the weight you use on every movement for 8 weeks!!!!
soon as you put the bar back on the rack your going to lay across a bench and do 1 set of 20 Dumbbell pull overs. the rest of the work out will be compound movements. 2 sets of 6-8 reps.
Let me explain further so it all comes together

1 set of squats 20 reps!!!!!! I started with 275lbs.
Dumbbell pull overs for 20 reps 30lbs.

Flat Dumbbell bench press 2 set of 8 ( i used 80lbs.)

Chin ups 2 sets of max reps I did a set of 21, my next set was 18

Barbell rows 2 sets of 8 reps I used 105lbs.

Standing Barbell overhead press 2 sets of 8 reps I started using 95lbs.

Dumbbell curls 2 sets of 8 reps. I used 40lbs.

This is something i'll be doing 3 times a week for 8 weeks. Every workout I'll add 5 more lbs. to everything i wrote here. That and taking in tons of food like crazy!!!! Rest on off days is going to be very important.

Back to the BIG BOY STUFF!

2009-08-23T14:02:00.000-07:00

We go people. I leaned out this summer for different reasons and I'm loving the way I'm looking and feeling. Now i'm ready to put on some pure muscle. I plan to put on about 20lbs. or so in the next 3 months!!!!!!! here was my workout on monday:

Muscle-ups 5 sets of 5. Still one of my favorite movements of all times LOL

next was Floor press 4 sets of 15 went up to 225lbs. on the press

super set with hammer strength Rows

Machine Incline Press 3 sets of 15 plus reps 210lbs.on the press

Super set with Rope Cable pull downs for lats

Ez bar Curls with 35's on there 3 sets of 12

Leg raises for AB on the dip station 3 sets of 15 reps

Like I always say take this workout and use a weight that works for you or change the reps to what works for you and go after it!!!!!!! If you don't know what a movement is YOUTUBE it you'll find it trust me.

Mile of DEATH!!!!!!!!

2009-08-11T21:03:00.000-07:00

The Mile of DEATH!!!!!!

Now i wish to god that i could claim to have made this workout up but I can't :):) One of my coworkers has been doing this crazy run for like 6 weeks and always told me about everytime he did it. knowing how crazy i am to push myself to the limits i thought i would give it a go with him last Friday. Here's the run down

On a track of course a mile is 4 laps. We started on the bleachers though and run up, then over then up , and then over the down on to the track, so at this point we are around the 1st curve of the track we went around it, through the straight away and around the next curve and back the bleachers where we started...thats 1. We did 4 laps like this people!!!!!!!!! Lot harder then it sounds reading it. It was my 1st time doing it or any real distance run of any kind for like 5 months atleast! I thank god to my crossfit works that i do weekly for keeping me in decent conditioning all year around. it gave me the mental strength to keep pushing when my body wanted to stop.

My time was 15:48!!!!!!! 1st time out. i plan to do this run weekly for a few months and see how much i can get my time down

My run in with NATE

2009-08-11T20:59:00.001-07:00

NATE: one of my favorite Crossfit workouts ever!!!!!! this one was names after a fallen soldier in iraq. Its my fav because two of my favorite movements are in it, muscle ups and handstand push ups :)

If you don't know this is the run down: You got a 20 min. time limit to do as many rounds as you can. Here are the movements

muscle up 2 reps

handstand push ups 4 reps

Kettelbell swings 45lb.s for 8 reps

thats one round. its all done pretty much nonstop all out. My best was like 15 rounds i think

Monday I got 12 off and i haven't even done it in months so i felt pretty good about that!!!!! it's very taxing but worth the pain. Give it a go!

LEGSSSSSSSSSSSSSSSS

2009-08-11T20:47:00.001-07:00

LEGSSSSSSSSS

This was my Leg workout from today. I plan to put about 20 plus pounds in the next few months and i know the bulk of that will come from some Lights out leg workouts!!! here is my journey today

Smith machine Front Squats 4 sets of about 13-15 reps!!! Went very deep with them. Went up to about 135lbs.

Next was Good old fashion Leg Press!!! 3 sets of 15 went up to 16 plates on the sled!!! haven't even done these in months. surprise i went that high for that many reps

Finished with Stiff Leg deadlifts. 3 sets of 15 with 135lbs. I had to run so this was the finisher but i wanted more. my legs are pretty tight already so i know i won't be walking tomorrow LOL WELCOME BACK

45lbs.of sickness

2009-08-03T20:18:00.000-07:00

45Lbs. of sickness

Here we go I short and killer Kettelbell or Dumbbell circuit to give your heart a great pump and burn up tons of calories in the process:

Over head press right/Left 5 reps

Turkish Get up right /left 5 reps

Front squat right/left 5 reps

5 rounds!!!!!

tougher then it sounds on paper especially the Get ups!!! this is a full body blaster for real

Let it rip!!!

Crossfit J.T

2009-08-03T20:08:00.000-07:00

Crossfit J.T.

Today I had another dose of Crossfit and this is how looked!!!!

21 reps- 15 reps- 9 reps All none stop no rest and done for time!!!

these are the movements
Handstand push ups

Ring Dips

Push-ups

Yes as you can see all these movements use tons of the same muscle groups. About mid way through the 2 nd round my triceps and shoulders were begging for mercy and i still had so much left to be done. My time ended up being like 13:24...I sucked but it was fun going through it and all i'm going to do is improve on it next time. Give it a go

Shoulders and back Smashed up

2009-07-18T11:42:00.000-07:00

Since i've been sooo busy as of late i have a hard time trying to find space for my own workouts as of late so this is my workout i did Thursday before one of my training sessions. I took shoulders and back and threw them together in a superset fashion. I think im going to try this more often, i didn't feel like one was taking the strength from the other so why not

handstand Push-up on wall 3 sets of 8 (its been awhile since i've done these so I kind of had to get use to them again but it was fun as always ways LOVE THEM)

Super setted with Cable rows 3 sets of like 13 or so went up to like 170lbs.

Next was cable Front raise with straight bar 3 sets of 10 then drop 20 lbs. and did 7 more reps

Super set with lat pull downs 3 sets of 15 plus, trying to flush alot of blood to the area and really squeeze!!

Finished with Dumbbell side raises 3 sets of 10

Barbell curls 3 sets of 10

Crossfit Workout for the week

2009-07-18T11:35:00.001-07:00

Truth be told I LOVE doing Crossfit style workouts! They never last long for the most part and most times you feel like you've done more in 20 mins then most people do in 2 workouts:) This was my workout from wenesday...may look simple on paper but give it a go and let me know how you did.

Pull ups(chest to bar) 10 reps Going chest to bar clearly takes more energy then chins
Front squat 105lbs. I thought this was going to be the hardest thing in the workout, but wasn't
Burpees 10 (jump and clap at the top) This proved to be the thing that wiped out my energy the most in this workout!!!

This is all done for 3 rds. for time: I finished in about 8:07! I must have laid on the gym floor for like 20mins after that trying to recover though. it was a tough workout like i said. It took more energy then i ever thought going into it.

Chest busters!!!!!

2009-07-18T11:09:00.000-07:00

This is a inside look on my last mondays workout!

Flat bench press using the rest-pause system.
Rest pause is doing about 6-8 reps with a weight, then putting it back on the rack, resting up for 5 secs or so and going back under the weight for another 6-8 reps, then back on the rack and repeat for one last time...all of this is ONE SET!! I used Dumbbell for shoulder reason and we did 3 sets in this fashion. I finished using about 70lbs. I think we were both fried for the rest of this workout:):)

Next was Incline machine press 3 sets of 13-15 reps went up to about 175lbs. LOTS of blood pumping through out the muscle using high reps like this

Dips on the Dip bars 3 sets of max reps!!! I think i pretty much averaged around 17 reps or so. After all those high rep movements before this one our arms were surely rubber at this point

Body weight tricep extension on a smith machine bar. We use the smith cause you can adjust it to the height you want of course the lower it is the more of your weight are on your arms, the higher you go it gets slightly easier but your going to be burnt from the number of reps you've done thus far. We did like a four step drop set. 3 sets!!!!!!!

Last was the finisher Dumbbell tricep extension single arm. 3 sets of 16

I think was I was sore for the rest of the week after this workout. My tricep have never hurt so bad.

My return visit with the workout CINDY

2009-07-07T18:57:00.000-07:00

This was my workout from yesterday. I've been slowly working my way back into crossfit workouts on my lunch break. I'm sooo busy now from morning til late that I have to find ways to sneek my workouts in:) So if you remember CINDY is : 5 pull-ups

10 push-ups

15 squats

All done for 20 mins. as many rounds as you can. I believe the last time I did this my best was like 13 or 15 rounds

Yesterday I was able to pull off 18 rounds but even better then that i did a better job of pacing myself so I don't think i had to stop one time during this workout! give it a go. may look easy on paper

Leg training with the Wolf Pack!!!!!!

2009-07-07T18:51:00.000-07:00

Leg training with the Wolf Pack

Aight folks here we go. If you've been following my site for awhile or not I want you to know that I've been helping the West St. mary Wolf pack football team with the Summer weight lifting program and we are getting things turned around over there quickly believe me! I'm going to be added footage of them soon Trust but im going to give you inside look at our leg day last week:

heavy Dumbbell front squat 4x 8

Split squats with the back leg up on a bench 3x 8 per leg

Ice skater lateral jumps 3 x 12(which is six jumps per leg) lots of focus on sticking the landings

Stiff leg deadlifts 3 x 12

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

2009-06-30T19:50:00.000-07:00

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!!!!!!!!

2009-06-22T18:33:00.000-07:00

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

2009-06-03T19:09:00.000-07:00

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

2009-06-02T18:44:00.000-07:00

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

2009-06-02T17:44:00.000-07:00

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

Freestyle workout

2009-05-24T11:51:00.000-07:00

Freestyle Workout

This took place on last Tuesday. I was suppose to train a client and they ended up backing out so I had a free evening to do what I wanted to and had no idea in which way i wanted to train So i starting just putting movements together and it ended up being a great workout:) As much as I try to prepare my workouts, but sometimes it's great for you mind and body to just go in there and wing it!!!!!!!! This is what i ended up doing

barbell box squat 225lb.s about 13 reps
I did 5 sets pretty much back to back with lil rest
Super set with muscle-ups 4 reps

Next was heavy dumbbell step ups (55lbs.) 6 per leg
with this I did about 4 sets
Super set with Heavy dumbbell snatches worked up to a 75lbs. Snatch!!!! this was a PR for me so i was hyped about that

Finished with some AB work then made it home in time for the play offs.. peace

Chest Blast for a week:)

2009-05-24T11:35:00.000-07:00

Chest blast

Now if you've been following my blog you'll know that I got this crazy shoulder injury a few months ago and it hasn't allowed me to bench press for awhile. In fact it would bother me so much I wouldnt even want to try and bench press for fear of making it worst. Last monday was my 1st time getting back on the horse as they say:) This is how it went

Flat Barbell bench press We worked UP to about 255lbs. or so....Felt great about that. Then worked back down to about 185lbs. I ended up being almost 10 sets of bench press for a average of about 10-12 reps!!!!!!!! Thats a ton of volume:):) was sore for the rest of the week too

Next we did machine incline press because I didn't want to push my shoulder any more after all those sets on the flat. 3 sets of about 15

After that we moved on to Lower cable cross for the upper chest. Went light on the weight and really focused on that squeeze at the top. 3 sets of 10

Finished with Single arm over head tricep extensions with a dumbbell. Used a 20lbs. and went up to about 13 reps...once again pushing the squeeze factor....think im going to use these more often in fact.

Sandbag Leg blast!

2009-05-14T18:47:00.000-07:00

Sand bag Leg blast!

This is a workout I did on monday From my man Zach(guy in Pic) From the undergroundstrengthcoach.com site. This was alot tougher then it may seem on paper just reading it. give it a go if you think your so tough:):)

Me and my partner Grab a 110lbs. sand bag and wrestle it to your back. Your going to walk with it for 10 steps, do 5 squats, take 10 more steps, then 4 squats. you keep this process going until you hit one and then pass the bag to your partner and he does the same thing.

we did this for 3 sets....talk about sucks:):)

Next we moved on to KB split squats 3 sets of 6 with a 45lbs. KB if you dont have one then use a dumbbell of course.

after that we did barbell stiff-leg deadlifts 3 sets of 12 used 135lbs.

Finished off with some Ab work. Rock it out and tell me about it

Chest burn

2009-05-10T20:07:00.001-07:00

Chest burn

Another lunch time workout. With me getting so many clients as of late I have to get my workouts in some kinda way and this is my only open hour to myself as of late.

Flat bench dumbbell press 4 sets of 10 went up to the 95's If you been following my site I had a shoulder injury some months back and this was my 1st time pressing on the flat bench in months....and going that high in poundage

Inclince press machine 3 sets of 12 This was my 1st time using any kinda machine like this in years:) Not really a big fan of machine but if your hurt already and you don't have anybody to spot you you gotta do what you have to.

finished with Power wheel hand walks. 4 trips...about 25 yards a piece. that was thursday and today is sunday and i swear i still feel those

BACK to the basics

2009-05-10T20:01:00.000-07:00

Back to the basics

This was my back workout from earlier in the week. This was a lunch time workout so of course it had to be short and sweet....just the way i like it:)

Lat pull down with the close grip handle 4 sets of 12 heavy

Barbell rows 4 sets of 10 I went from over hand and under hand grips every other set

Heavy dumbbell pull overs 3 sets of 10

I didn't do any bicep work because I knew I would be doing tire flips later on this week

Leg maddness!

2009-04-30T18:50:00.000-07:00

Leg Maddness

Leg day for me from Wenesday:

Front squats : 4 sets of 8 Got up to 135lbs. ( which is a PR for me:)

Machine Leg press : 3 sets of 15 ( doing them on a machine was very different for me and the range of motion felt funny so I didnt want to go as heavy as I normally would do.

Lunges with dumbbells (35lbs) 3 sets or 12 steps per set I call it the "walk of Hell"

Stiff=-leg deadlifts 3 sets of 10 (185lbs.)

I ended it all with Ab training...gotta keep it tight.

Russian twist with a 25lbs. plate 3 set of 30 plus

Hanging leg raises 3 sets of 20 plus

Back attack

2009-04-30T18:20:00.000-07:00

Back attack!

As I mentioned before I just started doing body part training again for the 1st time in like a year atleast. This was my Monday's back workout on my lunch break:

Hammer strength Rows 3 set of 8

Super set with Pull-ups 3 sets of max reps ( this felt way different doing this RIGHT after those rows:)

Lat pull overs with a dumbbell 3 sets of 10 (65lbs.)

super set with Single arm dumbbell rows 3 sets of 10 (85lbs.)

E-z bar curls 3 sets of 10 35lbs. mixed with a min. or jumprope

incline dumbbell curls 3 sets of 10 reps mixed with sit ups a 25lbs. plate sets of 20

Chest Day

2009-04-26T16:38:00.001-07:00

Chest day

Yes you read that correctly:) If you've been following my site for any amount of time you know that I never really separate my body parts in the old fashion Chest day, back, leg day format. I normally do a many body parts together or I do full body days more often then not and that has gotten me really good results. But since i'm preparing for this modeling contest I thought it was time to change things up and return back to my roots for a spell and see how my body responds to it. This was my friday Chest workout

Incline Dumbbell press 4 sets of 8....went up to about 80lbs. and stayed there because I wanted to make sure I got those 8 reps every set

Next I did Ring push-ups with my feet on a bench 3 sets of max reps...I got about 30 plus every set

Next I did dips on the pull up bar since there was no dip station. I did a muscle-up to get on top of the bar, hit 5 dips, went down and muscle-up back up and 5 more dips. I did 3 sets of this....lots of work trust me:)

I finished with jack knifes on a stability ball for my lower abs, and 45lb.s plate side bends for my obliques!!!!!!!

Oh yeah i did about 2 mins of jump rope between my stations once I finished with something

back to my Kettel bell training

2009-04-26T16:31:00.001-07:00

I was in a rush this past week since my number of clients have been going up lately So I thought it would be best that I got in a Kettelbell complex. I love doing this because it's a ton of work all done in a very short amount of time. Letting me run my biz, chill with family and prepare myself for the next day better. I got together with my partner in crime and this is a sneek peek at what we did:

Keep in mind this is a 44lbs. KB

5 snatches right hand/left hand
5 cleans right hand/left hand
6 reverse lunges right leg/left leg
10 squat holding the bell of the Kettelbell bottoms up!
5 rows right/ left
5 upright rows right/left

We did this for 4 rounds. completeing all of the above equals one round by the way.

After we did that we did some Knee ups on a hand rail we have here at our house and we used it like some dip bars. we did about 10 reps with legs going out, 10 reps bringing knees to chest!
Super set that with small tire bicep curls. Done real slowly, because of how you had to grab the tire you can feel a different burn in your arms.....felt great:)

Sand bag mania!!

2009-04-14T20:17:00.001-07:00

Sand bag training

So I took a few weeks from training to let my body and mind relax a bit and let my injuries heal. Today I got back into the swing of full time all out balls to the wall training! I made myself another sandbag with 100lbs of sands!!! I already had a 85lbs. sand bag but it was starting to get to easy for me so it was time to up it. After we wrapped that bag in plastic and duct taped it soooo many times im sure it weights more then 100 lbs:) Let me give you a inside look of our workout

Sand bag loading onto the back of a truck. Truck bed was like waist high to me!
We did 5 loads on the right and 5 on the left! This was a tough drill trust me. Its real good for football guys because it's like wrapping somebody up in a tackle and driving them into the ground!

Super set that with pull ups on my lil cousin's swing set:)
3 set of max reps on the pull-ups

Next we did Sand bag push press.... very hard to grab anywhere on the bag firm enough to get a good press like you would like to. It makes you fight with the bag on every single rep and taxes your grip like crazy. we did 3 sets of 5reps

Super set that with barbell rows used (185lbs) 3 sets of about 8 reps

By this point in the workout our hands were pretty much dead in the workout:):)

Last we did Tire shurgs with this 18 wheeler tire I have in the back yard ( 12 reps)

Superset with barbell curls with 95lbs. ( 3 sets of 12) Grip blasted!!!!

Get yourself a sandbag and have at it!!!!

LegPress on the menu again:)

2009-04-12T16:24:00.000-07:00

Leg press for the order of the day!

If you've been following my workouts for the past few weeks you'll know that for my leg days I've doing one movement only but for a 100 reps!!!!!! I've been going back and forth between Squats and Leg press so this week we thought to add a few more plates to the sled to really push the intensity on this one. We used about 14 plates on this one and did 10 sets of 10.

This workout was way different then the one we did like two weeks ago with 10 plates! Last time we kinda did the workout like nonstop and it went faster then I thought it should've so therefore I knew we could go heavier. This week was a real up hill battle for every single set.

Hell to pay!!

2009-04-12T16:13:00.001-07:00

Hell to pay

Monday workout was taking from a crossfit journal I saw last week. I saw these ladies really give their all within this workout and I couldn't wait to give it a go. This was a time tested workout once again and something about that clock ticking away when your body wants to just stop all together is a feeling you really can't explain unless you've gone through that fire yourself! this is the lay out of the workout:

4 handstand push-ups
8 pull-ups chest to bar( this makes it harder then you think and it slows you down time wise)
12 deadlifts with 185lbs. ( which is close to my current bodyweight by the way)
16 box jumps on to a bench( I think we all felt this ended up being the toughtest movement after doing those deadlifts

You have to do this task for three rounds..... I confess when we did it monday I thought it was four rounds and did that by accident. So my time was like 15:50. I can't to do this workout again I see what my time would be like in 3 rounds! Give it again and post your times here.

Squat-a-thon!!!!

2009-04-04T18:22:00.000-07:00

Squat-a-thon

Last week we did 100 rep Leg Press if you remember that or not. So this week was time for the 100 rep squat:):) Once again 10 sets of 10 reps. We are still trying to feel it out and find a ideal weight since this was our 1st time doing this with the squat. We ended up using about 205lbs. for the 1st like 7 sets until my partner thought we should use 225lbs. so we did the last 3 sets with that. I think in two weeks when we come back to this we'll use 225lbs. for the entire workout. It was still tough and very taxing on the body. You would be surprise how tight your core is after this just from trying to stay tight and up right for that many sets with that weight and not injure your lower back you know. It was killer but we loved it and we lived:)

Push/Pull workout

2009-04-04T17:38:00.000-07:00

Push/Pull workout

If you notice my post over the past few months you'll notice that instead of splitting my days with chest, back, shoulder, legs. I tend to smash up my pressing movements with my pulling movements. It's a great way to increase the intensity of your workouts and make sure your getting the proper balance between the two. This was my workout monday:

Incline Dumbbell press 4 sets x because of my shoulder injury I still can't go as heavy as I would like so I used some 60's and did as many reps as i could using a explosive press up and then taking about 4 seconds to bring them down. This surely upped the intensity of the movement for me.

Superset that with heavy smith machine rows 4 sets x 6-10 reps. We went up to about 205lbs.

next was Weighted pull-ups 3 sets x used a 35lbs. dumbbell. I would do about 10 reps with the dumbbell strapped to me and then drop the weight and knock out another 10 reps or so !

Superset with Wall handstand push-ups ( another one of my favorite movements) 3 set x 12 reps or so

Last we did cable tricep push downs single arm 3 sets x we did 8 reps over hand, both hands. then 8 more reps under hand, both hands....talk about a burn. Push down and try to hold for a few seconds every rep!!

super set with captain chair leg raises 3 sets x 6 reps to the left, 6 reps to the right, then 10 in the middle

Heavy upper body day

2009-03-27T20:23:00.001-07:00

Heavy Upper body day

I've been doing mostly higher rep kind of work outs for the past few weeks because of my shoulder injury i'm still dealing with and for my fitness contest but of course I miss moving heavy steel so Monday i went back to it SAFELY as I could:):) Here's a inside look on what I did:

Floor Press barbell 5 sets of 5 ( went up to 265lbs.) I surprised myself but at the same time i dont think it was the best thing for my shoulder:(

Superset that with heavy Dumbbell rows 5 sets of 8 (went up to 100lbs.)

Next was Ring Push-ups 3 sets for max reps ( did about 36 plus per set)
Super set that with Ring Scare crows 3 sets max reps ( hit 20 plus)

Last was heavy smith machine shrugs 3 sets of 10 ( went to 315)
super set with Incline Skull crushers 3 sets of 12 or so ( went to about 110lbs..

Leg Press-a-thon!!!!!!!

2009-03-27T20:16:00.001-07:00

Leg Press-a-thon!!!!!!

This was my leg workout for this week. You want to talk about minimal movements within a workout. Try this 100 rep work out for size. You can do this with a lot of different movements but i'm going to do this style of training for my legs only for a month or so to try and pack on some nice muscle size in my legs. This week was Leg Press, next time will be box squats.

Leg press 10 plates

10 sets of 10 reps!!!!!!!!

Me and my boy went through this workout faster then I thought we would. I know for a fact we are going to go a bit heavier next time but it was my 1st time doing this and I wanted to get a feel for it. Well it's a day later and my legs are starting to tighten up on me :):)

We finished with two ab movements and called it a night. Let me know how you handle it

Press for time???? workout in 11mins or less!!!

2009-03-23T19:10:00.001-07:00

Another time saving work out from the beautiful world of Crossfit. This workout is 3 movements.

Deadlift 225lbs. 10 reps
push-ups 10 reps
pull-ups 15 reps

all of the above is one round. you must complete 4 rounds total BEFORE the 20 mins mark.

This looks simple on paper until you get like mid way into your 2nd round and you realize how much the deadlifts are killing your grip on your pull-ups or vice versa:):) I did the whole thing in 11:09!!!!!!!! I think i could've broke the 9 min mark. there's always next time. Get after it!

Interval training

2009-03-22T11:30:00.001-07:00

Interval training

If you've been following my site you would know that i'm training for the FAME USA fitness modeling contest so I've been changing up some of my training for Cardio purposes and to burn up tons of calories to have me rip as possible! This is a very effective way to train and it's great if your pressed for time. This was my workout

I used the 20/20 rule which means your doing 20 seconds of work and then you get 20 secs. of rest before you move on to the next station.

Jumping pull-ups

Ice skaters (which is like a jumping lateral lunge)

Jump squats over a bench

Med ball Burpees ( hold a med ball at thigh level then drop down onto the ball in a push up position and kick your legs back, then explode up from your feet back into a standing position dead lifting the ball from the floor)

Jump rope

It may seem simple on paper but after the 1st round that monkey jumps on your back and then it's a whole different ball game! Those 20 secs of rest seem to go by faster and faster:) I think we did 5 rounds like this.

Next we did EvIL wheel hand walks with the power wheel 3 sets of 30 yards!!!! really hammers your wrist, core, lower back, hamstrings, butt, shoulders. really a total body movement

finished with Dumbbell curls drop sets. 2 sets with a 3 weight drop. 10 reps per drop. I did 50lbs., 40, 35!!!!!

After this we were done!!!!!!! i think this all may have taken 35 mins. or less

Leg Smash!!!

2009-03-22T11:19:00.000-07:00

Leg Smash!!!!

This was my leg workout from last week! I still kinda going through my shoulder injury so I had to kind of hold myself back as far as the rack pulls but here goes the complete workout.

Rack Pull deadlifts 4 sets of 8 at about 275lbs. did one more burn out set at 225lbs. did about 12 reps

Next was single leg Leg press 3 sets worked up to about 6 plates on the machine

Then we went on to Good mornings(one of my favorite movements) 3 sets of 12 with 110lbs. on the barbell.

Last was Walking Lunges with a Heavy med ball held at chest level. I had a partner for this workout so We went back and forth pretty much nonstop. I lunge down to him about 16 steps and he would take the med ball and lunge back to me, then i would go. 4 trips like this.

This was a very good and quick work out. Once again you don't have to be in the gym all night for great results. have at it

Pumping up the volume on upper body day

2009-03-16T19:11:00.000-07:00

Upping the volume on Upper body day

I recently hurt my shoulder throwing a week or so ago and it's really bothering me more then Iwould like to admit but of course I still wanted to go hard in the gym today. My injury is actually making me train SMARTER believe it or not and it's making me keep myself in check as far as the weight I use on certain movements and movements selection. I can't wait to heal up and get back to moving massive weight though:) Here's the workout

Dumbbell Floor press 4 sets of 8 (worked up to 85's..or 90s I couldn't tell just wanted to move it) LOL!

Super setted that with T-bar rows 4 sets of like 10 or 12 ( got up to a plate with 2 more 35's added on)

Run up and down a long flight of stairs for a whole song!!!!!!!! I think it was 2 mins 45 secs.

Incline Dumbbell press, drop set. 55lbs., 40lbs., 35lbs.

2 sets. 15 reps with 55, 15 to 20 with 40lbs. bout 30 reps at 35lbs in a alternating fashion!!

Run up and down a long flight of stairs or another whole song

Cable rows

3 sets

12 reps regular rows

then dropped weight and went right into face pulls for 10 reps

Reverse tricep push down

supersetted with 55lbs. dumbbell farmer walks held in rack postion

3 sets of 15 on the push downs

30 yards on the farmer walks

Easy like Sunday morning

2009-03-16T18:49:00.001-07:00

Easy Like Sunday Morning

I've started training on Sunday since my work load has started taking up soooo much of my time during the week and my energy so I figure this is the one day of the week that I know for sure that I can go hard and let it all hang out as they say:) This was my sunday session

5 deadlift
5 stiff leg deadlift
5 bent over rows
5 shrugs
5 shrugs pulling your elbows backwards(whole different motion trust me)

lastly I jumped rope for about a 1min and 30 secs.

This was all done back to back in circuit fashion for 5 rounds. I tried to keep my rest time down to a minimal between rounds.. I would say the whole thing took me Maybe 30 mins including my 7-10 min warm-ups

finished with 3 sets of 20 hanging leg rasies....done pretty slowly!!!!

Road to FAME USA Model contest!!!

2009-03-16T18:39:00.000-07:00

Road to FAME USA MODEL contest!

Yes you read that right. I've decided to take part in the FAME USA fitness model contest in New Orleans in August of this year!!! I can't wait to do it. It's going to be a real tough conest but it's also going to give me a extra kick in the pants as far as training and dieting goes because when you train week in and week just because it's very different when you have a motivation such as this. I' m going to be in front of hundreds of people shirtless......No more motivation needed:):) Follow my journey and see what happens. I plan to upload youtube clips weekly of my progress.

1st workout of the training prep.....LEGS!!!!!!!

Box Squat 3 sets of 15 (275lbs) 4th and 5th set I did jump squats 95lbs. 6 reps

Leg press 3 sets of 15 plus went up to about 16 plates

Stiff leg deadlifts 3 sets of 12 plus at (185lbs.)

ABS....partner leg trows 3 sets of 20!

As you notice I used pretty high reps on all of my movements. I'm trying to really fool my body and change up my method preparing for this show. I plan to drop about 6-8lbs. in the process. Your going to see me up my reps and hitting the cardio at some point in every workout

Crossfit butt kicking:)

2009-03-08T12:03:00.001-07:00

Crossfit butt kicking!!!!

This was another one of crossfit short but sweet kind of workouts that I love so much. I swear when your done with these workouts you feel superhuman for anything else in life:) The pic you see above is exactly how I was on the floor when I was done with this workout and I'm still not walking right:):) Enough talk, here's the workout

Lunge 100ft
21 pull ups
21 sit-ups

lunge 100 ft.
18 pull ups
18 sit ups

lunge 100ft.
15 pull-ups
15 situps

lunge 100ft.
12 pull ups
12 sit ups

lunge 100ft.
9 pull ups
9 sit ups

lunge 100ft.
6 pull ups
6 sit ups

This is ALL done for time!!!!!!!!!!The movements SEEM easy enough but when you add the time factor into it it becomes awhole different workout! I did this like 3 days ago and Im still hurting everywhere!!! I finished in 13:40!

Monday's madness

2009-03-08T11:56:00.000-07:00

Mondays Madness

This is a workout that I did last monday with a few partners of mine. I wanted to hit it heavy and fast so this is how it went down. Remember you don't have to use the weight here for results. Just take the movements and use a weight that YOU can do.

Barbell Clean and Press 4 sets of 5 went up to about 155lbs. on this

Dumbbell flat bench 85lbs.

trap bar deadlift 275lbs this was done for 3 sets of 10 per movement in a superset fashion

E-z bar upright row 35 on both sides

dips leaning forward to focus on hitting that chest once again 3 sets of 10 on the rows, dips were max effort!

Finished with heavy barbell cheat curls 3 sets of 8

this was a helluva workout even if it doesn't look like it on paper. We barely stopped for breaks, pretty much a "I go, you go" kinda workout and it think it barely took us 35 mins. to do it all.

Two monster moves smashed up

2009-02-21T19:44:00.000-08:00

Two monster moves smashed up!!!!!

This Thursday was my last work out for the next week before i take a week off which I do every month. I took two movements and did them back and forth for about 5 or 6 sets with little to no rest. I was very simple and to the point but very taxing at the same time:)

Muscle-ups 8 reps or so ( my favorite movement if you follow my site.) I'm surely getting stronger on these and i'm going to take them to the next level very shortly

Front squat 95lbs. 10 reps or better. I plan on actually doing them with 135lbs. when I get back to the gym after next week

Feeling Superhuman

2009-02-17T17:45:00.000-08:00

Feeling Superhuman

Today I thought i would get back to my ring training. At some point you invest into so many training tools that at times you forget about certain ones so I wanted to back on my rings. I choose this certain crossfit workout and I was waiting all week to find the perfect time to do it. As I get more clients it's harder and harder to get my own workouts in but that's a good problem:) Here's the workout:

Reps 21-15-9 not stop for time
the movements : Deadlift(225lbs.)
Ring Dips

I finished in 3:29 !!!!!!!! i couldn't believe it:) I mean I knew going into it that Those two lifts where lifts that I love to do so that was a big plus going into it. I think after the 1st set of it i knew that i would get a nice time. Give it a go!!!!

BIg Boys

2009-02-16T16:40:00.000-08:00

Today me and my partner Big Gee hit the gym together like ole times so of course we had to go heavy because normally both of us train without a training buddy. Let the games begin:)

DB incline press 4 sets 5 ( went up to 95's)
Barbell rows ( got to 205lbs)

Flat bench press 3 sets of 10 (245lbs.)
machine rows (180lbs.)

barbell Cheat curls 3 sets of 8 ( 105lbs.)
Explosive push-ups from the floor on to a bench!!!

This was all done on our lunch breaks and only god knows what we may have to face when we get back so we decided to back off at this point:):) felt good and i felt stronger today. Lets kill it

Freestlye Friday

2009-02-16T16:27:00.000-08:00

No Rules Training

It's perfect to have workouts ready made for you like the way we love our food. It's easy to follow and it surely puts you on a fast track to results, but every once in a while there's nothing wrong with lettting loose and just picking a few movements and letting it rip. That's right, no sets, no reps....Just go at it and listen to your body. So Friday was that kind of day for me. Here what I did:

barbell Front squats 4 sets of 13-15
Ring push-ups

barbell squat thrusters 3 sets of 10
ring face pulls

barbell explosive curls
explosive push-ups

toward the end of my workout i started doing more and more front squats because I want to really focus on those this year and i did a few sets of ring curls for the GUNS:)

Shoulder press....max load

2009-02-12T17:21:00.000-08:00

rack Shoulder press...make loads

this is a max load day for me so I normally focus on one movement per week and eithe go for 5 rep or 3 rep max depending on how I feel on that day. This was my 1st time doing rack press and I love them:) thanks mr. Sam Cox! this was my workout last night

rack shoulder press on the smith-machine. I worked up slowly to my 3 rep max (245lbs.) then did 5 sets of 3!!!!! I made sure that I had to work my butt off to get every set of 3. I know for a fact after this session was done that i'm bound to get strong as a ox training this way.

Afterwards I finished with some Ab work then called it a night. Short and sweet people

Give this workout a shot!

2009-02-12T17:14:00.000-08:00

Give this quick workout a shot next time your pushed for time and want to simply get your body into motion:

1A) Push-up Ladder: Your doing 2,4,6,8,6,4,2 reps. This is non-stop and after every group of push-ups your going to get back into standing position and then back down for your next group of push-ups. To make this tougher go up a flight of steps and when you get back down to the bottom knock out your push-ups!

2a) Body weight lunges for 50 feet 3 sets

2B) v-up sit-ups x 10 reps

3a) Rows(either barbell or dumbbells) x 10 reps 3sets

3b) Stability ball Pike push-up

Rack deadlifts/cindy

2009-02-10T19:11:00.000-08:00

rack Deadlifts/crossfit cindy

This was my Friday workout. I had to hit the gym for my lunch break because im starting to get so busy that im having a hard time finding time to train myself:) so i had to hit it hard and fast like my man Zach would say. this is how it went:

rack Deadlift: I worked my way up to about 405lbs. I did like 3 sets at this weight, felt good.

After that I did a 10 min. circuit. Cindy is a crossfit workout that's SUPPOSE to be 20 mins. but I was short on time so I had to do what I could

Cindy:
5 pull-ups
10 push-ups
15 squats

I did 16 rounds in 10 mins. Now note that when I did cindy when I 1st started crossfitting I think i did 15 rounds in 20 mins!!!!

Back to Crossfit!

2009-02-10T18:57:00.000-08:00

back to Crossfitting

Well if you've been following my site weekly you would know that I changed my style of training for a few months for the sake of my football guys and i started doing more "normal" type training along with those guys and I loved every bit of the progress i made within that training. but I must admit nothing makes me feel more like a animal then ripping through a hard crossfit workout. this was my Monday workout:

3 rounds for time:
50 squats
7 muscle-ups
10 hang cleans (135lbs.)

I killed this in 11:50....I know for a fact I can get under 10:00 in a few weeks. once I get my crossfit legs back. Give it a try and let me know your time....Kill something!!!!

Barbell madness

2009-01-31T14:15:00.000-08:00

Barbell madness

On this day me and my partner hit a lunch break workout so it had to be quick and effective of course. this is how it played out.

trap bar deadlift: we worked up to almost 400lbs. for about 6-7 reps. I felt real good about that.

next we did this barbell drill that I got from undergroundstrengthcoach.com
this was designed to help firefighters get strength and endurance for the fight they have to fight to save lives daily. Here you go:

95lbs. barbell....set the timer for 10 mins and do as many rounds as you can in the allowed time.

upright rows x 3 reps
hang clean x 2 reps
clean and press x 1

this is all one round. I was able to hit about 15-16 rounds the other day. I can't wait to attack it again this coming week. I look forward to getting 20 plus reps on this next time

Great Kettelbell workout

2009-01-31T14:09:00.001-08:00

Today I wanted to hit a real quick powerful workout. Normally I don't train on Saturdays but since we've just added a 24/hour gym to our area I thought i would take advantage. This was my 20 mins workout for the day:

This was done with a 62lbs. KB by the way
3 rounds

10 Snacthes

20 swings

100 ft. farmers walks ( held the KB in different positions every trip)

Felt great after this was done and I helped me get rid of some of the soreness I got from my workouts during the week. I finished with some Headstand hold for time.

Back to the Kettelbells

2009-01-25T11:03:00.000-08:00

back to the bells

Well I finally got a hold to some extra cash so I wanted to invest in my business.....and further my training so i decided to get a 62lbs. kettelbell since my 45lb. one was becoming a walk in the park:) I had taken my monthly week off of training and i was ready to hop back on my fitness journey. this is how it went:

1A) KB Clean and press 4 sets of 6 ( with the heavier bell you have to pay attention to all small details are you get it up, trust me)

1B) KB Rows 4 sets of 6

1C) v-ups for Abs 4 sets of 20

2) KB high-pull to catch and squat. Very good movements and surely working tons of muscles at one time. 3 sets of 10

3) lastly I decided to pratice my headstands and added some ab movements to it 3 sets

This was a very quick workout and I felt very pumped afterwards. Plus I felt like I still had something left in the tank for another day. Even if you don't have a KB you can do all of these movements with heavy dumbbells. Keep swinging

something something for the ladies

2009-01-21T18:52:00.000-08:00

Something for the Ladies!!!

No my ladies i didn't forget about you. I had a month and a half time period when i had those football guys day in and day out so I got carried away but Im back:) Here we go:

Plie' squats what your going to do here is get in front of the dumbbell rack. Now pick a weight you can squat for 15 reps, then rest for 30 sec. now get a dumbbell 5lbs heavier and do 12, then do 10 and finally 6 with your heaviest weight. When your done rest for a min. and go back up in reverse!!! Do two sets....your butt and thighs are going to be done:):)

Next barbell push press. This is a very explosive movement and it uses your entire body so your building more muscle and burning up calories like crazy on this ones. If you use the actual 45lbs. bar then do 3 sets of 5-6. Super set that with Ice skaters for your legs and mainly your BUtt. Do 3 sets of 10 of those

Stability ball dumbbell pull overs for your lats(back) 3 sets of 10 and then flip over and do stab. ball push-up for your chest and triceps. back to back movements more bang for your buck.

Last we move on to a Tri-set(yeah you guessed it, three movements back to back in one set)

You have Stab. ball Leg curls 10 reps
You have Kick backs or butt kicks...for your butt of course 15 reps per leg
last you have stab. ball pass. pass the ball from your feet to your hands back and forth...really hits the abs!!!! blast out 3 sets/

time saving workouts

2009-01-18T14:12:00.000-08:00

Time saver workouts!!!!

A major thing people always tell me as to why they can't workout is because they have a thousand and one things to do and no time. Well believe it or not you don't need a whole hour to have a great workout! Some of the best workouts i've ever had in my life were in 20 mins or less.

Here are a few sample time saver workouts:

Here is a body weight circuit:

squats x 15 reps
recline rows x 15
push-ups x 15
reverse lunges x 20 ( 10 per leg)
seated knee tucks x 15

rest for 30 sec. after each exercise. do this for 2 rds. add another round every week until you can do 4 rounds total.

Here's another olde but goodie:)

try for max rounds in 10 mins.

flat bench press x 6 reps

double swings x 12 reps

Last but not least:

renegade rows 3 sets or 6 reps

dumbbell floor press 3 sets of 6

part 2: Jump squats 3 set of 10
v-ups 3x 10

what a leg day

2009-01-18T13:54:00.000-08:00

Legs

Today was my last time training with my football guys before they go back to school for the spring stuff. I think they are stronger, faster, and have a better understanding of how to use their bodies to do what they need to do at pratice and mostly on the field. this is how it went

Rack pulls(which is basically deadlifting out of the rack, we set the pins into the fourth hole from the bottom and deadlifted from there. 4 sets of 6 Went up to about 405lbs.!!!! I look forward to do these ALOT this year

Leg press 3 sets of 15 went up to 9 plates on both sides....we hit about 6 reps at this weight.

Ice skaters ( very good for lateral strength and giving lots of power to the legs) 3 sets of 20 in a very explosive manner

single leg squats with 30lbs dumbbells 3 sets 6 per leg.

Push and pull day

2009-01-18T12:01:00.001-08:00

Push/Pull

this is a great way to get a lot of work done in a very short amount of time. Plus it gets you flat out strong fast!!!!

1st we started with this great barbell drill. You take a barbell and jam it into the corners of a wall. You put plates on the other end and grab the end of the bar. From here you do a explosive push press. On your last press you get the bar into a ROW position and do rows with the same weight back to back.

barbell push press/ rows 3 sets of 6 per arm

Incline dumbbell press/ pull-ups 3 sets 12 reps on the incline press, pull ups was max reps

ez-bar tri-set!!!! we took the ez bar and did 10 curls, the go right into 10 overhead extension and then put it on the floor and do 10 roll outs for your abs. this was done for 3 sets

Finished with 3 sets of explosive type push ups!

95lbs. death!!!

2009-01-13T20:07:00.000-08:00

95lbs. of death!!!

Last night me and my football guys kicked it into over drive with a crossfit style workout. Since I've been training with these guys over the past month or so I had to lay off my personal crossfit works because I needed to focus on certain points for what they needed. Now I think it's time to take them to the next step.

We all had our on 95lbs. barbell loaded and we did as many rounds as we could in 20 mins:
5 thrusters
7 hang cleans
10 deadlift-high pulls!!!

When we finished man were we dead:):) I think we just laid on the floor for like 30 mins before we was even able to walk out of the gym. This is surely a workout you MUST TRY!!! Kill it

High rep day

2009-01-10T17:19:00.001-08:00

High reps day!!!!

Since we've been pounding our bodies with tons of weight for the past few weeks I thought I would make today workout based more around high rep ranges and really get the blood pumping to our hurting muscles. I also had a new female client that wanted to bang with the big boys for her 1st ever workout with me!!! She held her own and I was very impressed so here is a inside look into what we did:

barbell bench press 3 sets of about 20 reps. I think i went up to about 205lbs.

super setted with pull-ups We did max effort. Of course you know I had to throw in some muscles-ups cause that's just my personal favortie:)

Ring push-ups 3 sets max effort

super set with seated cable rows 3 sets of....I was trying to hit around 25 -30 reps per set

Dumbbell curls : 2 sets it was like running the dumbbell rack. We did a 3 drop kind of set. I did 55lbs., 45lbs., finished with 30lbs.

Smith machine shrugs 3 sets we use the rest/pause method here. hit 10 reps, rest 15 sec.s, 10 more reps, rest and the finish

Super setted with Ring reverse flys 3x 10

Finished with flutter kicks 20 secs. up and down, 20 sec. in and out, 20 sec. knee tucks!!!! 3 sets

Sled work!!!

2009-01-05T19:51:00.000-08:00

Sled workout!!!

Today I wanted to really step it up with the guys and bring things to that next level and build mental strength as well. So today I pulled out the sled:) this is what we did. Of course people in the gym was looking at us like we are crazy....I think I'm starting to like that :)

Sled Chest press 6-7 reps
super set that with kettelbell cleans 6 per arm we did like 4 sets of this

Next was Sled rows 6-7 reps
superset that with Kettelbell upright rows 6 per arm. 4 sets

sled face pulls 6 reps 2 sets

sled curls 6 reps 3 sets

then we did a dumbbell tri-set for shoulders
10 side raises
10 front raises
10 shoulder press 3 sets

last was a push-up combo.
hand elevated max reps
floor push-ups max reps
feet elevated max reps

Finished with Abs: V-ups

LEG DAY!!!!!

2009-01-04T18:24:00.000-08:00

Legs for my football guys

Sandbag squats 5 x 6 reps ( on every set we held the sandbag in a different way)

Box jumps 4 x 5 reps

Sandbag lunges 3 x 8 per leg( front lung and reverse)

Barbell Stiff leg deadlifts 3 x 10 ( up to 225lbs.)

Ab's Med ball sit ups...catching and tossing the med ball ( 3 x 15)

Dip station knee ups.

Upper body...Football

2009-01-04T18:05:00.000-08:00

Upper body

Sand bag Clean and press 4 x 6 reps. We did regular clean and press for the 1st two sets and then we did some sandbag shouldering on the next two sets. Then we finished with sandbag tossing which is were you bear hug the bag and actuall flip in the air and catch it. 4 reps per side!!!!

Floor press

super set with barbell rows using the same weight 3x 12 plus reps. got up to 225lbs. plus

Incline chest press

super set with cable rear flys 3 sets of 10

Dumbbell cheat curls....up to 60lbs

tate press with 45lbs

sample workout

2008-12-28T14:55:00.000-08:00

Close grip pull downs 3x 12
super set with Ring rows 3 x max effort

DB rows 3x8 per arm
super set with single arm pull overs on a stab. ball 3 x 8 reps

We finished with a bicep tri-set

3 x
E-Z bar curls 8 reps
seated curls 8 per arm alternating fashion
High cable curls 15 per arm

upper body time

2008-12-28T14:44:00.000-08:00

Upper body time:

Once again I'm hitting it with my football guys and trying to mix in things to make them stronger but at the same time make sure they get things to make them explosive and powerful off of the ball. Here's a look at what we did

4 x 6 Flat bench press( lots of focus on form for the combine)

3x 10 barbell push press

super sets with pull-ups max effort

3x 8 barbell rows

super sets with med ball toss push-ups fast as possible

we finished with power wheel pike -up into a push-ups 3 x 10

we were fried after this for a few days:):) but we are getting strong and we love it.

Upper body power day!!!

2008-12-23T20:31:00.000-08:00

Upper body Power day

Today was another training session for my football guys. As we all know they have to go to these training camps and pro workouts were they must preform the bench press test, jumping test, 40 yrd dash blah blah blah. So I'm trying to help these guys increase their power output, endurance and the overall way they go about bench pressing. Here's what we did

Rest/Pause bench press( bench 8 reps, then rack and rest 15 sec. then another 8 and then rack and then last 8) that's all one set. we did 3 sets with prettt heavy weight.

Pull-ups 3 x max reps

super sets with barbell thrusters 3x10

barbell toss curls!!!!! with 45lbs bar 3x10

power wheel pike to push-up 3 x10

LEG DAY!!!!!

2008-12-21T12:50:00.000-08:00

LEG DAY:

This is a leg workout we did last week with the football guys once again. I'm trying to focus on making they hamstrings and glutes stronger on these guys to prevent injury and make them a lot stronger on the Field.

Dead-lifts 4 x 6 workup to 355lbs.

Dumbbell steps-ups with 35lbs dumbbell held at chest level. 3 x 8 per leg

good morning 3x 10

Stability ball leg curls 3 x 10

Upper body smash!

2008-12-21T12:44:00.000-08:00

Upper Body Smash!!!!

Well since football season has come to a end for a lot of schools in the area I'm starting to get some of my football guys back into training with me. My main goal is to make them bigger, stronger, faster of course but most of all I want them to be injury free, athletic and have a been awareness as far as controlling their body's in space goes. Here is a sample of our upper body day we had last week

Heavy dumbbell clean and press 4x5 per arm super set that with

Pull-ups 4x max reps

Dumbbell incline press 3x 10

single arm row with heavy dumbbell 3x10

dips 2x max reps

Power wheel hand walks 2x 30 yards (which was down and back)

Next visit with Jason!

2008-12-01T17:06:00.000-08:00

Yes people if you follow my site from month to month you will remember I did a crossfit workout named "jason" after a fallen solider. Let me remind you just what jason is:

2 muscle-ups

4 handstand push-ups

8 kettelbell swings (45lbs)

as many rounds as possible in 20 mins!!!!!!! Back in Oct. I did 10 rounds. I knew I could do better next time around and today I did just that. Today I did 13 and 1/4 of a round!!!!!! I couldn't believe it. I was moving from station to station with a lot more ease then the last time. I think during my 3rd or 4th round I knew I would beat my last time. I'm getting stronger, my muscle endurance is way way better and i'm better at pacing myself for the long haul. I move better and more like a athlete then some big stiff guy that can't do anything but look good:):) I'm telling you give it a shot.

Kettlebell blues:)

2008-11-25T18:34:00.001-08:00

Kettelbell blues!!!!

I thought I would get back to my KB training since I hadn't touched mine since the Underground strength cert I went to a few weeks back. This is a complex I picked up and put myself through last week

this was done using my gymboss timer. It was 15 sec. of work/ 15 sec. or rest between movements and then on the walks I walked for 30 sec. in different positions. I took 30 sec. between rounds. 5 rounds!!!!!!!!! Enjoy:):)

KB clean R hand/L hand
KB press R / L
KB squat
KB upright row R/L
KB rows R/L
kb snacth R/L

KB walks...different position per round

The 300 workout!!!!!!!!

2008-11-25T18:25:00.000-08:00

The 300 workout!!!!!!!!

If you've seen the movie "300" before you know how ripped every single member of that cast was star or not:) The 300 workout was the workout that the cast of the movie did for 4 or 5 months preparing for the big screne. This is a very challenging workout, but it is a great way to see where you are conditioning wise and strength wise. I use it most time to prepare for photo shoots and things of that nature because your going to burn calories like crazy doing these workouts and your body fat will melt off before you know it. Ok enough talk and down to the training.

300:

21 pull-ups
50 deadlifts (135lbs.)
50 jump squats ( 24' box)
50 push-ups
50 floor wipers (135lbs. bar)
50 per arm Clean and press ( 35lbs. KB or DB)
21 pull-ups!!!!!!!

This is all done from start to finish for time. I read the best person on the cast did this in 18 mins. Today I blasted through it in 15:10!!!!!!!!!!!! I'm very pumped about this because i've done it a few times before and my best time was like 18-20 plus min. Man am I proud about the training i've been doing week in and week out.

High reps day

2008-11-23T18:39:00.000-08:00

After pounding away at crossfit workouts 3 times a week for the last workout of my week I normally hit a high rep low weight kind of workout and I try to hit the body parts that I may have over looked over the week. that and the high reps pumps lots of blood to my sore muscles and makes me feel so much better when I leave out. This was my friday workout:

Smith machine Incline press: I did two sets. On both sets I had a partner spot me. I would do 5 reps with regular hand position, then pop the bar up and catch it with slightly wider hands and then that until I was all the way out wide. Then I would reverse the process. This would end up being 25 reps or so:):) Boy what a way to hit the from different angles.

Super-set that with cable rows two sets of 30!!!

Next was E-z bar curl drop set. 2 sets
super-set with machine lateral raises for shoulders.

I did Lunges around the entire gym which I don't know how many lunges it took but I did two rounds of those along with light dumbbell stiff-leg deadlifts

I ended with cable reverse flys and bear crawls. As you can see this was like a free for all type workout. sometimes you have to go into the gym/playground and just listen to what your body needs. Go get'em!!!!!!!

Leg curl your way into that dress

2008-11-18T18:08:00.000-08:00

Swiss ball leg curl

Target Muscles: hamstringsSynergist Muscles: gastrocnemius, erector spinae

Set Up: Lie supine on the ground with your knees bent and your heels on the top of an exercise ball. Lift your hips up as high as you can (A).
Action:

Roll the ball away from you until your legs are straight but your knees are not locked. Hold for a second (B) and then roll the ball back towards you by bending your knees. Repeat.

this move is great for your hamstrings as well as it takes alot of core strenght to even get into the position so your working a ton of muscles at one time.

tighter thighs with this move

2008-11-18T18:01:00.000-08:00

Stiff-leg deadlifts

Target Muscles: hamstringsSynergist Muscles: gluteus maximus, adductor magnus

Set Up: Stand with your feet closer than hip width apart holding a barbell with an overhand grip

(A).
Action: Without rounding your back, lower the weight towards the ground by hinging forward at the hips. Hold at the bottom to get a little stretch in your hamstrings (B) then squeeze your glutes and stand up. Repeat. Keep a slight bend in your knees throughout the movement.

You probaly rarely ever see a lady do this move at the local gym but this should really be a female favorite if they want to get into those dream pair of jeans again:) Very good for lower back health as well if you sit at a desk all day for work. start doing this move and your legs well love you for it

My newest workout....JASON!!!!

2008-11-17T18:52:00.000-08:00

Yes another one of my crossfit installments:) I want to say that with this workout I knew since last thursday that Iwould be doing this workout and I had it written down on my computer table. I would pass by it multiple times a day and shake in my boots just thinking of how it would feel midway through, most of all thinking of how my body would feel the next morning:):) Here goes nothing

Jason:

100 squats

5 muscle-ups

75 squats

10 muscles-ups

50 squats

15 muscles ups

25 squats

20 muscles ups All done for time.

I finished in 16 mins!!!!!!!!! boy was I wiped out after this one. finishing that last round of muscle-ups was killing me and that's my favorite movement:):) The squats actually went easier then I thought they would. Well ask me that like two days from now:) Give it a go and bring your lunch cause your going to need it!!!

Feel like a Animal!!!

2008-11-10T17:49:00.000-08:00

Train like a animal....Feel like a animal!

Today workout I thought I would go back to doing crossfit workouts so I want to do those workouts for the next 3 to 4 months and see where my results go. I had been doing Zach's "real Men" workouts for the past 3 months with a ton of success so Change is always welcomed to keep me from getting bored:) Here goes today workout, try it if you dare.

"Lynne" Yes another beautiful lady from crossfit:):)

5 rounds max reps:
Body weight bench press ( for me that was about 192lbs.)
Pull-ups (I mix my grip on every round)

This took me about 30 mins or so to complete. I was proud of my results. I averaged about 23 reps on that bench press and I come in around 20 plus on the pull-ups....they were harder then normal after gripping that barbell so hard the bench press right before. I left the gym feeling strong as ever and like nothing could stop me. Give it a shot and post your numbers

Stay strong!!!!!!

Time crunched workout

2008-10-26T18:30:00.001-07:00

Time crunched workout

Thrusters x 7reps
Bent over rows x 7
dumbbell swingsx 7
double snatches x 7

Complete as many rounds as you can in 12 mins

When your in a rush for a good workout these full body movements are perfect for burning calories and packing on muscle.

Back to the ole school!

2008-10-26T18:14:00.001-07:00

Back to Body building

Last week I thought I would change up my focus for a little while and get to breaking my workouts into body parts again like I use to do. Plus my job finally slacked off for a little bit as well so I had more energy to be able to pull it off. It felt good to get back to what I was use to because this is the way I started training years ago. Over time you find different ways to train and of course you switch things up so you won't get bored but at times you need to just get back to the basics. This is a peek at how my workouts went:

Monday Chest/back day

Flat bench press 4 sets of 10...my last set I did a burn out set and actually did 225lbs. for 21 reps!!
I super set that with Cable rows 4 sets of 10..still pretty heavy on the weight

Incline bench press on the smith machine /super set with hammer strength rows single arm
4 sets of 10

Tricep push downs/ with rear flys

tricep push downs with a rope

Once again I forgot just how fun this type of training can be when you have extra time on your hands that is:) Well have at it and keep it fun