No workouts on Wednesday through Sunday...CHANGES TO COME!

Every bodypart has been sore from previous workouts this week (especially my lower body)... I plan to return to regular training on MOnday, Jan 4th.... after all the Korbel Brut and Scrumptous Chocolate Pumpkin cake!!!

The new year begins tomorrow and so does a new decade! It is that time of the year when my wife begins her 21-day "Daniel Fast." If you want to learn more about this special fast look it up at wikipedia.... Her diet is all fruits, vegetables and water for the next 21-days. This is her way of making a sacrifice to the Lord and to purge her body of toxins, sort of a total body (and spirit!) cleanse. I am a type 1 diabetic and it would be harmful to subject my body to this sort of fast so I am embarking on a different kind of abstinence. NO WEIGHT TRAINING FOR 21 DAYS! WHAT???? Am I crazy? Won't I wither up overnight? NO.....

The reason is because I will be training exclusively with bodyweight calisthenic exercises, pull-ups, pushups, lunges, freeweight squats for high repetitions, etc. Read my prior blog here:

http://kirksfitnessblog.blogspot.com/2009/03/in-praise-of-bodyweight-exercises-land.html

I want to wish everyone a very Happy New Year! May you all receive bountiful blessings from the Lord....

Tuesday 12/29 workout

A) Close-grip Bench Press (8" spacing between hands)...135 lbs x 5, 155x5, 175x5, 185x5, 195x4, 175x8 .... rst 90 sec. between sets
B1) Incline DB Press ............. (65 lbs) ....................3 sets of 12 reps, followed by:
B2) Wide Grip front lat pulls (130 lbs)...................3 sets of 12 reps, rest 60 sec then repeat
C1) Wide Grip Seated Cable Rows (130 lbs)..........3 sets of 12 reps, followed by:
C2) Bent-over rear delt DB raises (15 lbs) ............3 sets of 12 reps, rest 60 sec then repeat
D1) EZ Bar Curls (70 lbs)..........................................3 sets of 10 reps, followed by:
D2) Tricep Pressdown (130 lbs) .............................3 sets of 12 reps, rest 60 sec, repeat
E) Hanging Leg Raises (bodyweight only)..............3 sets of 15 reps

Tomorrow (Wednesday, 12/30)--REST DAY (no weights, no cardio for me)

Great workout program link, Monday 12/28 workout

By googling last night I found another website similar to mine in that if offers fiotness-related articles, etc. Though i admit that I am only a blogspot, this guy has a very well constructed website. I was looking for articles on the Westside Barbell mothods for gaining hypertrophy (muscle growth) and discovered this site:

http://www.defrancostraining.com/articles/38-articles/60-westside-for-skinny-bastards-part1.html

This program is exactly what I need to get my old training weight back...

Now for today's workout:

A)Front Squat: 135x6, 165x6, 185x6, 205x6, 225x5, 235x4, 185x12 (best 90 sec. between sets)
B)Bulgarian Split squats: 35 lbs.......4 sets of 12 reps (ea. leg.... rest 60 sec. between ea. set)
VIDEO: http://www.youtube.com/watch?v=q_Q8FKO7Ueg
C) Weighted Hyperextensions: 40 lbs....3 sets of 12 (60 sec. rest)
D) Seated Calf Raises....4 sets of 15 reps.... (60 sec. rest between sets)

Sunday...12/27...+ random musings

I hope everyone had a fantastic Christmas weekend and hopefully Santa took good care of you all. This morning I did a "light workout" as my left shoulder is still bothering me slightly.
SUNDAY/Light Upper Body:
A1) Wide Grip Pull-ups...(bodyweight)..............3 sets of 10 reps , followed by:
A2) Dips..(Bodyweight)........................................3 sets of 15-15-14, 45 sec. rest, repeat
B1) Side/Front Lateral Raises.(15 lbs)..............3 sets of 12 reps, followed by:
B2) Hammer Strength Incline Press (185 lbs).3 sets of 8 reps, 45 sec. rest, repeat

***How to perform Side/Front Raises.. (simply perform one front raise, both arms,same time...then perform a side lateral raise, this is considered one repetition... repeat for 11 more reps... this one exercise has had the greatest impact on my shoulder development!)

C1) Tricep Rope Pushdowns...(no record of weight)....3 sets of 12 reps, followed by:
C2) Dumbell Alternate Hammer Curls (30 lbs)............3 sets of 10 reps, 30 sec. rest, repeat

*** Follow it all up with 15 min. treadmill workout....

NOTES: In my quest to activate muscle memory and regain soem added muscular bodyweight I only plan to workout three-four days per week, and limit my cardio workouts..... I also plan to slightly increase my carbohydrates through healthy sources, whole grains, no white carbs (white rice, bread, pasta, etc.) .... I am planning on hitting upper body one day, my legs by themselves and maybe through a full-body, bodyweight-only workout one day per week.
I realize most of my readers need to lose bodyfat and this should be their top priority. For that goal, I recommend 4-5 resistance workouts per week (lasting 40 min. in length), followed by additional 20-30 minutes of cardio work. Add one additional 45 min. cardio workout on the weekends and also work on your "core." For diet, simply increase your protein intake and decrease your carbohydrate intake by eliminating most stachy carbs. Eat as much fruit and veggetables as you like, but stay away from breads, rolls, rice, pasta, etc. Oatmeal is okay but eat it early in the day for breakfast. Follow these guidelines and you should be good-to-go!

My problem with working out is that I have done it for so long, I mentally grow stale. Also, when it's 20-25 degrees outside and I have a warm Cajun lying next to me, it is very difficult to leave the house and hit the gym! As for food consumption, this is my biggest downfall! I consume an average of only 1,400-1,500 calories per day! I simply do not enjoy eating.... Here it is noon as I write this and I have only had a link of turket sausage and two slices of Ezekiel bread....that's all I've had to eat today and I am not looking forward to lunch. That is why I can't gain weight!

Shoulders/Arms ... (Late Day Workout)

First of all, allow me to be politically incorrect here. I absolutely refuse to express "Happy Holidays!"....instead I will shout from the highest mountain top, "Merry Christ-mas!" If you are not a Christian and this offends you, just remember you live in a Christian country, founded by men and women of faith, Christians. When in Rome, do what the Romans do. If you live in my country (USA) you don't have to embrace Christianity, but don't expect Christians to accommodate you and remove "Merry Christmas" from our seasonal verbiage. All in all,
"Happy Holidays" is an expression for non-believers and liberal pussies!

Now onto the workout.

Since my wife and I are celebrating our wedding anniversary today I decided to sleep in and spend the morning wrestling under the sheets! Afterall, isn't that what's great about being with someone you're in love with, and I am in love with this woman! The other reason for the late workout today is because we will be eating a big meal tonight which includes a bottle of Korbel and dessert, therefore I wanted to workout hard two hours before the meal and deplete my body so it will be craving all of those excess calories and I can enjoy that special meal guilt-free!

Here goes:
A1)Handstand push-ups (bodyweight)........4 sets of 8 reps.....followed by:
A2)Alternate Dumbell Curls....(35 lbs).........4 sets of 10 reps...rest 60 sec. then repeat
B1) Standing Side Lateral Raises (20 lbs)....3 sets of 15 reps..followed by:
B2) Tricep Push-ups on medicine ball..........3 sets of 15 reps..followed by:
B3) Hammer Curls....(25 lbs).........................3 sets of 15 reps..followed by:
B4) Overhead Tricep Extension (25 lbsx2).3 sets of 12 reps..rest 30 sec, then repeat

Bicycle....(30 min. total...5 min warn up...20 min medium intensity..5 min cool-down)...We have a Cannondale Road Bike that I set up on an indoor trainer, since my wife and I have the same leg length we both can ride the bike without adjusting seat height! Imagine that! She is 3 inches shorter than me in height but she's all legs.... I love it!

NO WORKOUT TOMORROW OR SATURDAY...REST DAYS...I'll be updating on Sunday!

Wednesday 12/23...Legs/Calves/Abs

A1)45 degree Angled Leg Press....(5 plates ea. side).... 3 sets of 20 reps.....followed by:
A2)Seated Calf Raise.......................(90 lbs)......................3 sets of 15-15-13..followed by:
A3)V-ups..............................................................................3 sets of 15 reps......rest 45 sec, repeat
B1) Hack Squats...............................(180 lbs)....................3 sets of 15 reps.....followed by:
B2) Smith Machine Calf Raises......(140 lbs)....................3 sets of 12 reps.....followed by:
B3) Crunches........................................................................3 sets of 20 reps....rest 45 sec, repeat
C1) Leg Extensions..........................(100 lbs)....................3 sets of 10 reps....followed by:
C2) Lying Leg Curls.........................(90 lbs)......................3 sets of 10-10-8 reps..followed by:
C3) Angled Calf Machine.................(60 lbs)......................3 sets of 14-12-12 reps..rest 30 sec.
D) Sumo deadlifts............................(progression: 225x10, 225x10, 255x6, 275x4)..rest 90 sec.
Sumo video: http://www.youtube.com/watch?v=QSMlFsgqY1Y

(SUMO-style is more difficult for some people than conventional-style but it also places less stress on the lower back and more emphasis on butt and thighs.)

***15 minute elliptical workout (entire workout took an hour to complete, that's intense!)

Day Off from gym!

Yesterday I had a deep tissue massage on my left rotator cuff in an attempt to break down some old scar tissue, needless to say I am very sore in that area and need a recovery day. Today I am staying away from the gym. Tomorrow will be intense. I do plan to modify my weekly schedule a bit so I can take Friday off from the gym, eat sweets (that means more insulin, I am diabetic remember!), watch football, play X-box, etc. Tomorrow (Wednesday) I will train my legs and Thursday my Shoulders (conservatively) and arms (biceps/triceps)...I will probably add some intense cardio either in the morning or later that day...because..... Thursday (Christmas Eve) is my wedding anniversary and we have a great meal planned which includes desert..... Check out the menu to this restaurant I am taking my wife to.... this is one Hell of a nice place to eat!

http://www.tuscanygrapevine.com/Dining_Room.html


BY THE WAY!!! LESSON OF THE WEEK!!! On special occasions when have a special cheat meal planned and want to enjoy it guilt-free, add in an intense interval-based cardio session one to one and one-half hours PRIOR to consuming that meal. This session will kick-start your metabolism #1 and also will leave your body in a depleted state, which will allow you to wine-and-dine yourself guilt-free, as long as you don't make a habit of this practice!

TWO WEBSITES ON INTEREST!

WEBSITE #1)
I have been corresponding with a well known fitness writer (for Muscular Development Magazine) for several years, off and on. His name is Ron Harris. He is a top-ranked "natural" (as in PURELY drug-free!!!) bodybuilder on a National Level (in fact he recently competed in the Mr. Universe competition, which is 100% drug free!). Go to his website and you'll be impressed. http://www.ronharrismuscle.com/welcome/

I am impressed with Ron not only by what he's attained as a drug free bodybuilder, but also by keeping his life balanced and everything in perspective. He has a beautiful family and he is a man of great character.

WEBSITE #2)
Have you ever heard of Dr. Squat? Fred Hatfield, PHD? Fred was a world champion powerlifter in the eighties. In 1987 at the age of 45 he set a world record and squatted 1,014 lbs! MOre than anyone else in the history of the sport at that time....hence, his nickname "Dr. Squat."
Anyway, Dr Fred has his won website which is very informative (go to articles section). Everything Dr. Fred approaches is from a scientific perspective. His training leading up to his world record was based purely on science. While at Half Price Books today I picked up an old copy of his former best seller "HardcoreBodybuilding, a Scientific Approach." What is unique is his approach to adding muscle mass..... you should pick two exercises per body part and perform 6 sets (after warming up!)... the sets should be set up like this: Sets 1&2 (heavy, explosive for 5-7 reps), sets 3&4 (constant tension, full range of motion for 10-12 reps), and finally sets 5&6 (fast paced for a pump, 20-25 reps)... this is his "holistic" style of training. It hits every possible muscle fiber and completely breaks the muscles down. I plan to experiment with this style training after the holidays.

His Site: www.drsquat,com
Articles: http://drsquat.com/category/tags/articles

Monday 12/21...Back/Posterior Chain

I have been up since 3:15 am, so I was a little wired from all the caffeine this morning, as well as pacing the floor...

A1) Close Grip Pulldowns (using V-handle)...(140 lbs)...4 sets of 10 reps...followed by:
A2) Back Hyperextensions......................(Bodyweight)....4 sets of 15 reps....rest 30 sec, repeat
B1) Underhand Pulldowns(palms facing me)...(120 lbs).3 sets of 10 reps...followed by:
B2) Reverse Hyperextension (on Swiss ball)....................3 sets of 15 reps...rest 30 sec, repeat
***Reverse Hypers video: http://www.youtube.com/watch?v=vwLGUUMBWFg

C1) Wide Grip Seated Cable Rows....(130 lbs)..................3 sets of 10 reps...followed by:
C2) 1-legged Stiff Leg Deadlift....(bodyweight).................3 sets of 8 reps (ea. leg)...rest 45 sec.
***Video here: http://www.youtube.com/watch?v=pmw3bppueV0&feature=related

D) 1-Arm Dumbell Rows...(45 lbs-3 sets, 50 lbs on 4th).4 sets of 10-10-10-8 reps

* I'll consume lots of protein today (to aid in recovery), get a massage and take an afternoon nap!

Sunday, December 20th.... HEAVY CHEST/LIGHT LEGS

I am always energetic on Sunday mornings, having come off a rest day. This is usually my most intense workout of the entire sequence and leads to the most oxygen debt (out of breath!).

A1) Incline Dumbell Press...(75 lbs)...3 sets of 10 reps...followed by:
A2) Crossover Lunges..(bodyweight).3 sets of 10 (ea. leg)..followed by:
A3) Standing Calf raises (bodyweight)..3 sets of 25 reps...rest 30 sec..and repeat

B1) Flat Dumbell flys...(45 lb on sets 1&2, 50 lbs on last set)...3 sets of 12-12-10...then:
B2) One legged squats onto bench (pistols) ......3 sets of 10 ea. leg.....followed by:
B3) more Calf Raises.....(bodyweight, same as before)...3 sets of 25...rest 30 sec., then repeat
Pistols video: http://www.youtube.com/watch?v=MLBAbqEZIeU

C1) Hammer Strength Bench Press...(no record of weight)...3 sets of 8 reps...followed by:
C2) Alternating lunges (bodyweight)... 3 sets of 20 ea. leg....followed by:
C3) one-legged calf raise (bodyweight)..3 sets of 10 ea. calf

D1) Flat dumbell Bench press (65 lbs).....3 sets of 10-10-8 reps...followed by:
D2) Hindu Squats...(bodyweight)....3 sets of 25 reps...THE END!
Hindu Squats video: http://www.youtube.com/watch?v=jPSVpo4mzNI

MY WEEKLY WORKOUT SEQUENCE:
This is how I plan on breaking down my week in the gym:
Sunday: Heavy Chest, Light legs
Monday: Heavy Back, light hamstrings, core
Tuesday: Shoulders, Heavy Calves
Wednesday: OFF, Yoga day...no weights!
Thursday: Heavy Legs/light chest & back
Friday: Biceps/Triceps/Abs
Saturday: OFF, complete rest from any form of exercise

***more explanations later...Goal here is conditioning and adding muscular bodyweight....my cardio comes from the oxygen debt attained from workout....I am also slightly increasing calories and protein intake....

ARMS/CORE DAY

I am back home in Keller, TX (suburb of Fort Worth) and worked out in my own local gym. Today is BICEPS/TRICEPS/ABS .... NO cardio (too tired after a 6 hour drive back home yesterday!). Here goes:

A1) Alternate dumbell curls...(35 lbs ea.)..........3 sets of 10 reps...followed by:
A2) Tricep Pushups on a single medicine ball...3 sets of 12 reps...followed by :
A3) V-ups...............................................................3 sets of 15 reps....45 sec rest, then repeat
***Medicine Ball Push-ups video: http://www.youtube.com/watch?v=HWFrwGlfRgw
***How to do V-ups: http://www.youtube.com/watch?v=sTYdRiLfuO0

B1) Zottman Curls .....(25 lbs ea).......................3 sets of 12 reps...followed by:
B2) Overhead Dumbell French Press (50 lbs).3 sets of 12 reps...followed by:
B3) straight legged Sit-ups.................................3 sets of 15 reps...30 sec rest, then repeat
Zottman Curl video: http://www.youtube.com/watch?v=OvM_JUl9pEA&feature=PlayList&p=38921A7F3E90ED85&playnext=1&playnext_from=PL&index=20

C1) Tricep Rope Pushdown (80 lbs)..................3 sets of 14 reps...followed by:
C2) Preacher Curl Machine (60 lbs)..................3 sets of 10 reps...followed by:
C3) Crunches.........................................................3 sets of 20 reps...30 sec. rest, then repeat
D1) Close Grip Bench Press (only 6" between hands) (135 lbs)...3 sets of 12-12-10 reps, then:
D2) Leg raises on flat bench................................3 sets of 20 reps

THAT'S IT....TOMORROW IS MY OFF DAY......I'll BE BACK SUNDAY MORNING....CHEST (along with a minor bodypart)

Leg Workout at Red's Gym!

This gym has so much equipment that it is like a child in a toy factory! Anyway, here is what I did for legs... some machines you may not recognize from the name but you can do a google search for the equipment (by brand name, in bold) if that interests you.

A1) AFS horizontal leg press machine....(4 plates ea. side)...4 sets of 12 reps...supersetted with...
A2) Cybex rotary calf machine....(no recording weight) .......4 sets of 15 reps...1 min. rest
B1) Power Systems Squat machine..(290 lbs)......................3 sets of 8 reps....supersetted with...
B2) Bodymaster incline calf machine..(180 lbs)....................3 sets of 10 reps...1 min. rest
C1) Bodymaster leg extension machine..(100 lbs)................3 sets of 12 reps...supersetted w/..
C2) Bodymaster seated calf raise machine..(140 lbs)...........3 sets of 15 reps..supersetted w/..
C3) Bodymaster seated hamstring curl....(140 lbs)...............3 sets of 12 reps...no rest, repeat
____________________________________________________________________
FOLLOWED BY my 15 minutes elliptical workout on a Precor brand elliptical.....ENTIRE WORKOUT (including cardio) LASTED ON 50 MINUTES!!!

WOW, great workout... Back/Shoulders/Arms

This morning (and tomorrow) I worked out at Red's Gym in Lafayette, Louisiana. Red's is the largest gym I have ever visited. The weightroom was three stories! No joke! I could live in this place, it was the closest I have ever been to paradise. There were some giants working out this morning. At my biggest (2004) I would have been tiny compared to some of these Cajuns!

BACK/SHOULDER SUPERSETS:
A1)Wide Grip Pull-ups .... (bodyweight)...............4 sets of 10 reps....with....
A2)Seated Shoulder Press Machine ....(80 lbs) ...4 sets of 12 reps(45 sec rest between)
B1)Close-Grip (V-Bar Pulldowns)......(130 lbs)....3 sets of 8 reps.... with...
B2)Rear Delt Machine .........................(115 lbs)....3 sets of 10 reps..(30 sec rest between)
C1)Alternate Dumbell Overhead Press (40 lbs)..4 sets of 12 reps.....with...
C2)Hammer Strength Row Machine....(90 lbs)...4 sets of 12 reps...(45 sec. rest between)
D1)Side Lateral Raises ..........................(20 lbs)....3 sets of 12 reps....with....
D2)Seated Cable Row (wide grip-straight bar)....3 sets of 10 reps...(1 min. rest between)

ARMS:
A1)Hammer Strength Preacher Curl....(60 lbs)....3 sets of 10 reps ...with...
A2)Tricep Pressdowns............................(80 lbs)....3 sets of 15-14-14 reps (30 sec. rest between)
B1)EZ Bar Curls........................................(60 lbs)...4 sets of 8 reps.......with...
B2)"Skullcrushers" (Lying Tricep Ext.)(70 lbs)...3 sets of 10 reps...(4th set was 60 lbs for 14 reps)

NO CARDIO....WHO NEEDS IT WITH A WORKOUT LIKE THIS ONE! .... THIS IS GOING TO BE THE PACE OF MY WORKOUTS..... I AM DECREASING MY CARDIO WORK, INCREASING INTENSITY AND OVERALL VOLUME WITH WEIGHTS AND PLAN TO ADD MORE MUSCLE MASS..... LATELY, PAST FEW MONTHS I HAVE TRAINED FASTER-PACED, MORE BODYWEIGHT MOVEMENTS, LIGHTER WEIGHT, HIGHER REPS AND CARDIO...FOR CONDITIONING REASONS AND TO ALLOW MY ACHES TO HEAL....THIS HAS CAUSED ME TO LOSE ABOUT 5 POUNDS OF MUSCLE....TIME TO STEP IT UP AND ADD SOME MUSCULAR BODYWEIGHT! CURRENTLY I AM 180 LBS.... BY END OF FEBRUARY I SHOULD BE WEIGHING APPROXIMATELY 190 LBS, WITH NO ADDED BODYFAT.... SIMPLY INCREASE HEALTHY CARBS LIKE OATMEAL, AND INCREASE MY PROTEIN INTAKE BY ADDITIONAL 40 GRAMS PER DAY, SHOULD DO IT.

TUESDAY 12/15 (Chest/Abs)

The hotel's gym is decent, it has an adjustable bench, a rack of dumbells that are as high as 50lbs, and several treadmills. I did the best I could with the 50 lb. dumbells. I supersetted all chest exercises with ab exercises:

A1) Incline Dumbell Press (50 lbs) ..... 4 sets of 15 reps ..... supersetted with:
A2) Flutter kicks ....................................4 sets of 40 reps ... no rest between supersets
B1) Flat Dumbell Flys (40 lbs) .............3 sets of 10 reps....supersetted with:
B2) Crunches ..........................................3 sets of 20 reps ..... 30 sec. rest between supersets
C1) Flat Dumbell BenchPress (50 lbs).3 sets of 15 reps ......supersetted with
C2) Leg Raises ........................................3 sets of 20 reps ......30 sec rest between supersets**
**Immediately followed by one set of Pushups to muscle failure (22 reps) ... supersetted with the plank (1 min.)
___________________________________________________________________
15 minute treadmill workout (same as Sunday's workout) .... tomorrow is Back/light shoulders

Monday 12/14

Legs:
1)Crossover Step ups...(bodyweight only)...3 sets of 12 (ea side/leg)....rest 45 sec. between legs
(BRUTAL EXERCISE!!!)
***How to do crossover step ups:
http://www.youtube.com/watch?v=2Hpz5AtRI_s&feature=related

2)Static Lunges ....(30 lb. dumbells)....2 sets of 15 ea. leg
***How to do static lunges:
http://www.youtube.com/watch?v=4jeAL6zfYiY&feature=related

3) Standing Calf Raises (holding dumbells)...(30 lb DB's)....3 sets of 25...followed immediately with weightless calf raises (I perform 25 reps holding the dumbells, then immediately set the dumbells down and perform additional 20 reps with bodyweight only.)

4) 15 min. Ellipitical workout (same type of workout as yesterday's treadmill workout...5 min. climb UP, 5 min steady and level-10 resistance, then descend for 5 min.)

*ENTIRE WORKOUT LASTED ONLY 35 MINUTES....INTENSITY IS KEY, NOT DURATION!

Sunday 12/13.... WORKOUT # 2!!!

I am on a business trip, got to Houston early with plenty of time to kill late this afternoon and the hotel had a decent gym in it (for a change!), so I decided to hit the gym again today!

A1) Incline Dumbell Flys ..... (45 lb) .... 3 sets of 12 (supersetted with)
A2) One Arm Dumbell Rows (45 lb) .....3 sets of 12 ... rest 30 sec. then...
A3) Divebomber pushups (bodyweight)...3 sets of 12 ... rest 30 sec. then repeat cycle

***How to do divebomber pushups: http://www.youtube.com/watch?v=eZe3j8CiWNQ

B1) Alternating Dumbell Curls ...(30 lb) ... 4 sets of 10 (supersetted with)
B2) Tricep (Diamond Pushups ....................4 sets of 10

***How to do diamond pushups: http://www.youtube.com/watch?v=hFNIy0LTnKM

**Finished with a 15-min. Treadmill workout (explanation below)

Interval training is great for a short, intense fat burning workout but personally I do not like sprints followed by walking, followed by sprints again, etc., etc.

My version offers the same benefit but it's less monotonous, here goes:

You "climb up" in speed over a 5 min. period, stay steady for 5 min. and follow that with a descending climb for 5 min. Here is what I did today:
This was a Precor treadmill, elevation was set at 2.5 grade during climb up and steady state period. I reduced elevation to 1.5 as I was descending for the final 5 minutes.

5 min climb UP:
walk- 1 min at 4 mph
walk- 1 min at 4.2 mph
walk- 1 min at 4.5 mph
jog-- 1 min at 5 mph
jog-- 1 min at 5.2 mph

5 min steady state (run)
run-- 1 min at 5.5 mph
run-- 1 min at 5.8 mph
run-- 3 min. at 6.0 mph

5 min descending down
jog-- 1 min at 5.0 mph
walk- 1 min at 4.5 mph
walk- 1 min at 4.2 mph
walk- 1 min at 4.0 mph
walk- 1 min at 3.5 mph

That's it... it offered a nice warmup period, a period where my HR was high (during the run) and then it offered ample cool down..... in 15 minutes I burned 166 calories! ** I will offer more helpful fitness and fat burning tips in the near future... THE KEY IS TO START TODAY.... AND STAY CONSISTENT.... I WILL EVEN BE WORKING OUT ON X-MAS DAY!

SUNDAY 12/13 .... "light workoout"

Since we usually stay up late on Saturday evenings (late for us is about 11 pm!) dining or watching a movie, I make it to the gym on Sunday mornings for a "light workout." This is what I did today:

A1)Close-Grip Chin-ups (palms facing me) ...... 4 sets of 10 (supersetted with)
A2)Handstand Pushups (against a wall) ............ 4 sets of 8 (rest 45 sec. between superset series)
B1) Power Cleans ............... (135#) ........4 sets of 8 (supersetted with)
B2) Hindu Squats ............(bodyweight)..4 sets of 50 reps!

For explanation of Hindu Squats go here:

http://www.youtube.com/watch?v=PVnwXkMi58A&feature=PlayList&p=B2D20B384DD7257E&playnext=1&playnext_from=PL&index=11

NO cardio today... I finnished up with the Superman (lower back exercise) for 3 sets of 15 reps.

Saturday 12/12 REST DAY (Yoga is optional!)

Saturday is reserved as my own personal day of Sabbath. The original Hebrew day of Sabbath was always Saturday. In keeping with the Judeo-Christian tradition, my family celebrates Saturday as our Holy Day, our day of Sabbath. I perform no work whatsoever (job-related), I perform no workout in the gym, and we do attend Church and worship God on Saturday evenings. This is nice because we sleep-in late on Sunday (instead of attending Church like other families do on this day), sip coffee coffee, read the newspaper and I go to the gym most on most Sunday mornings.

(On a separate note, my close friends know me for my loyalty to Jews and the Jewish/Hebrew faith. I am a Christian and I claim to be more of a Judeo-Christian. http://en.wikipedia.org/wiki/Judeo-Christian_tradition
As a daily reader of the Bible, I spend more time immersed in Old Testament studies than the New Testament. I have a passion for reading and studying the old texts involving Jehovah, our Creator. I do believe that God still favors his Jewish people and his love shines an eternal light on Israel. We must embrace Jews with open arms and this Country MUST come to Israel's aid, always and forever.)

***TODAY IS MY DAY OF REST, But for followers here, I recommend either taking the day off entirely OR performing a Yoda workout..... I recommend the following for home Yoga workouts, order the DVD set below:

http://www.yrgworkout.com/

God bless on this day of rest, be back tomorrow!

Friday's workout 12/11/09

Today was a leg/cardio workout:
I like to superset light leg exercises with intense cardio .....

Precor EFX Elliptical machine ...ramp is set at highest grade of 20...resistance is set at 10

Elliptical (5 min. warmup, then)... set set grade at 20, resist. @ 10 .... 5 minutes hard
supersetted with:
Alternating lunges ... bodyweight for 20 reps
Bodyweight squats ... bodyweight for 30 reps
Calf Raises ....................bodyweight for 40 reps

PERFORM 3 SUPERSETS BACK TO BACK .... This is a very intense leg workout NOT involving heavy weight lifting! At my age who needs to squat with a heavy barbell on your back!

QUESTIONS? Email me: ktaylor966@yahoo.com

Posting my daily workouts

I am going to begin posting my daily workouts on this blog. If you would like to begin receiving my daily workouts and/or have updates emailed to you daily, the become a "follower" of this blog.... the link to becoming a follower is on the right-hand side of this bolog, middle of the page:

Here is what I did yesterday (12/10):

A1)Wide-Grip Pull-ups.... bodyweight for 3 sets of 10 reps (supersetted with)
A2)Dips on dip bars ......... bodyweight for 3 sets of 15 reps (got 14 on my last set) ...rest 45 sec. between supersets
B1)Wide Grip Lat Pulldowns (behind head) ..... (130 lbs) 3 sets of 12 reps (supersetted with)
B2)Flat Dumbell Bench Press ..... (65 lb DB's) ..... 3 sets of 10 reps ... rest 45 sec. between
C1) Seated Cable Rows ..... (130 lbs) .... 2 sets of 12 reps (supersetted)
C2) Incline Pushups on 2 medicine balls .......2 sets of 10

Run on treadmill ...... 15 minutes ....... 5.5 mph, 2.5 grade incline

Generic Levitra from Online Pharmacies

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The government of every country is aggravating its best to accommodate finest bloom affliction accessories to their people. Every country on apple has its own abstracted bloom administration that develops bloom behavior aswell offers opportunities for analysis and development in bloom sector. There are aswell added entities that are arena roles in accouterment best bloom affliction accessories to the accepted man from bloom artefact (medicines) articles to pharmacies. On one ancillary articles are bearing bigger and able medicines while on added ancillary pharmacies are aggravating to accomplish these bloom affliction medicines attainable to people. The acumen of pharmacy has acquired sale levitra from a concrete medical abundance amid in a bazaar to online pharmacy.

In simple words Online Pharmacy is a biologic abundance that sells medicines through internet. Online pharmacies are aswell accepted by added names such as online bloom store, online biologic abundance or online chemist. Advancement in technology has fabricated online pharmacies to accomplish afterwards bounded hazards. Most of these online pharmacies begin in US are specialized and accustomed alive beneath a license. These online pharmacists accommodate about all blazon of medicines while some accord alone in a specific field. One new artefact that is getting frequently awash through online pharmacies is Generic. Generic was not simple to buy on bounded food decidedly in beneath developed countries order generic levitra online but now it’s calmly accessible on abounding online bloom stores.

Generic about accepted as a biologic to cure in men is awash in altered sizes or potencies on online pharmacies. Generic on online biologic food about appear in three sizes i.e. 25 mg, 50mg and 100mg tablets. The Generic offered online is either awash on or afterwards a prescription. The affairs of Generic through online pharmacies has not alone decreased customer amount but aswell fabricated it a abundant allure aural US and away as able-bodied area customer gets his Generic bindle via mail. There is an accretion annealed antagonism a part of online pharmacists and every pharmacy is aggravating to advertise Generic at best discounted price. A big advantage of online pharmacies is that consumers accepting any kid of animal bloom ataxia can buy it afterwards brooding and from any consumers from the apple who articles best Generic.

There is clearly an accretion trend to buy Generic online. You can do it just with a simple abrasion click. However best way is to but your Generic from a accepted online pharmacy and aswell afterwards consulting your doctor.

FINALLY! BUILD YOUR OWN PROTEIN BAR!

I always liked the convenience of protein bars but most of them taste like crap and the ones that do have decent taste are usually candy bars in disguise. Basically, protein bars are crappy. They are loaded with sugar and they are basically fabricated garbage you really don't want to put in your body. Remember, try to stay away from anything that is "packaged" (in a box or wrapper, meaning it's man-made, not natural!)

However, I found this website by accident and after thoroughly reviewing and exploring the site I am most impressed. They offer organic protein bars built to your tastes and desires. What a novel idea! I am placing my order today and I built my bar the following way:

Ingredients:
Base: Organic Peanut butter
Whey Protein (I added extra protein)
Sweetener: Organic Ogave Necter (I requested "less sweet")
I added Carob, Organic Coffee and Stevia
I added a Fiber infusion, Hemp seeds and Flax seeds (lots of fiber and lots of Omega-3!)
*My bar size is large, total calories are 277... not bad. This should be my ideal bar with the right macronutrients I personally desire... that is High Protein and natural fat, low carb and super-low sugar.

The great thing about building the bar is that you see the nutrition label change as you add ingredients to the bar. This is awesome!
I haven't tasted any of these bars yet but I trust that they must be pretty good. My recommendation is to build a box of bars for yourself and experiment with it. The great thing about this company is that they offer a guarantee. If you don't like the taste of your finished bar you can either exchange it or receive a refund. That's great service!

www.youbars.com

Official SELL signal in Stocks!!!

Please read in my archived section, February 23 as well as March 19th posts.... I called the bottom in stocks within days of actual low.... and in the Feb 23rd post I gave the exact range of where I expected the bottom to occur. For those who took the trade and went long in the IRA, mutual funds, stocks, 401-k's, etc... it is now time to take profits off the table.... I am expecting a serious correction in the equity markets... I plan to exit all stocks and funds on tomorrow's opening and plan to completely reverse and sell short in these accounts. I do expect this correction to bottom between Nov 25th and December 9th.... afterwards I am expecting another large rally in stocks to carry through the first quarter of 2010... more on this forecast later..

The BEST Protein Supplement ever invented???

I have had the honor and privelege with corresponding via email with Dr. Scott Connelly, the creator of Met-RX meal replacement... also the author of the very BEST fitness book I have ever read, Body RX, buy it here:
http://www.amazon.com/s/ref=nb_ss_0_7?url=search-alias%3Dstripbooks&field-keywords=body+rx+dr.+scott+connelly%27s+6-pack+prescription&sprefix=body+rx

He sold Met-Rx several years ago for over $100 million. He is not only a Medical genius but a financial genius also! After taking several years off on a sabatical (involving research I am sure!), he has now introduced a new line of protein supplements which are more than likely the BEST supplemens of their kind, ever created. Many years of exhaustive research went into the development of these supplements. Right now is a great time to purchase some as they recently went through a price reduction. I just purchased the Pro Pack myself and I plan to post my results here on this blog.

The Product line is found here:

http://www.progenexsrg.com/products.aspx

(I receive no remuneration from this product endorsement. As always I post honest assessments of supplements and workout programs here, this is a NO B.S. Blog!)

What is Kirk eating?

People always ask me what I am doing? How do I train (see current routine in previous posting)? What am I eating? What supplements do I take? Etc. Hey, I take these questions as a compliment. Here is in detail how I eat and what supplements I take everyday:

I admit I do not eat large portions nor do I consume many calories. On paper it doesn't seem I could maintain any muscle size given the low amount of calories I take in. It's quality, not quantity Baby! I don't eat thousands of calories per day but what I do eat is quality nutrition, no junk food!

6:30 AM... 3,000 mgs of L-Arginine tablets, 1 81 mg child's aspirin, 1 cup of strongly brewed coffee, then workout on an empty stomach

8:00 AM: I packet if Ultra-met Original chocolate meal replacement blended with 1 banana and crushed ice... a multi-vitamin and 2 fish oil capsules (2,000 mg total of fish oil)
Ultramet is manufactured by Champion Nutrition and contains 41 grams of protein)

10 AM: Handful of nuts and raisins (basically trail mix)

11:30 AM: Lunch... usually a sandwich or wrap (turkey, ham of grilled chicken with whole grain bread or tortilla, cheese and veggies), piece of fruit or a side salad (or cup of soup in winter months)...30 min. before meal I take 2 Cholestoff tablets (Cholestoff is manufactured by Natures Made)

3 PM: 1 packet of Perfect RX chocolate meal replacement mixed with cold water in a shaker bottle (Perfect RX is manufactured by Natures Best and contains 37 grams of protein), also I always have a cup of coffee at this time

6:30 PM: Some type of meat (fish, beef or chicken), veggies, a salad, NO STARCHES at LAST MEAL..... a lite beer or glass of wine with meal....30 min. before meal I take 2 tablets of Cholestoff

9:30 snack...handful of frozen grapes or an apple, glass of water... bedtime, take additional 3,000 mg or L-Arginine, along with 200 mg of CoQ10 and 30 mg's of Lycopene (read below on supplements)

ONCE PER WEEK...I eat a "cheat meal".. .this can be a chicken fried steak, rack of ribs or a pizza....it's very, very bad but it's only once per week!

That sums it up... only four meals per day, high protein, moderate carbs and fat....not a high calorie diet and very nutritious.. I do not take many supplements but what I do take are important ones for men's health.

SUPPLEMENTS I TAKE DAILY (EVERYTHING IS PURCHASED AT WALGREENS):
6,000 mg per L-Arginine ... L-Arginine increases Nitric Oxide in the blood stream, which is very heart healthy and "penis healthy".... it increases blood flow to the penis and I believe this helps men with healthy erections and can possibly prevent ED... (this is nothing to joke about!... I am serious!)

2,000 mg of fish oil per day (I take one that offers higher concentration of DHA and EPA, this keeps your blood triglycerides under control)

Multi Vitamin... I don't go overboard but I do take a high strength Multi-Vitamin everyday...about 400IU's of Vitamin E and 600 mg of Vitamin C in it.

30 mg's of Lycopene: If you can't find this at Walgreens, try GNC or Vitamin Shoppe, LycoMate)... this is the active ingrediant in tomatoes and watermelon that is very "prostate healthy." Lycopene can reduce prostate swelling! Take it in high dosages and be rest assured, you'll have a healthy prostate... Saw Palmetto doesn't work!!!

200 mg of Co-enzyme Q10....Very heart heart heathy and healthy for your circulatory system... if you take a stain drug, this supplement is a MUST!

4 Cholestoff tablets per day: This contains plant sterols and does block cholesterol from the food you eat. .THIS SUPPLEMENT IS WONDRFUL! This is no bullshit... I stopped eating eggs and started drinking a meal replacement drink every morning for breakfast along with this supplement and my total cholesterol dropped from 199 to 144 !!! That is a 55 point drop! AMAZING!!!

81 mg of childrens aspirin: I have been taking this for years.... it prevents blood clots, heart attacks and strokes.... at this dosage I do not believe it is harmful. In fact, it is healthy.... so is that wine or lite beer per day!!!

QUESTIONS?
Contact me at: ktaylor966@yahoo.com

I Do Everything To Turn Him On

The researchers says, a man can get moody or not interested in having sex with their partner they are used to giving them pleasure only. We can talk about anything, except for his hand stimulating himself and his performance problem during love making with me.
Continue to discussion board post...

How Do You Do First Time Foreplay Teasing?

The problem is, although I've had regular girlfriends, and even slept with girls but, I've never actually done foreplay teasing before. I have started to see someone and am ready to take the plunge. The problem is she will be fairly experienced don't want her to know, that I've never done feeling her up love making activity before but, don't want to let her down.
Continue to How do you do first time foreplay post...

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Quick Meal on the Go? Try Subway!

As Americans we are always rushing from place-to-place. I am a heart attack waiting to happen because I am always, always on the go! When you need a quick, nutritious meal, try Subway. I opt for the 6-inch Subway double meat Club on Honey Oat bread, sans the cheese and mayo. I add tomatoes, bell peppers, spinach (not iceberg!), black olives, and some mustard. With the exception of the high sodium content this is a nutritious meal.
Thsi sandwich yields 390 calories, 52 grams of protein, and 46 grams of carbohydrates.....to lower the carb content I personally remove the top bun and eat the sandwich open face using a knife and fork.
When you're in a hurry there's no better place to grab a quick, nutritious meal than at Subway. Now if they only pay me endorsement funds!

Finally a new post...my present workout routine

I have been neglectful of this site but have been putting a recent emphasis on my Conservative-bent blog:

http://kirk-politicsandreligion.blogspot.com/

Please visit, you'll either be entertained or appalled. I love Sean Hannity, Rush Limbaugh and Mark Levin and I am radically opposed to Obama and his socialist agenda. Let's fire Congress and start over with a clean slate, take our country back from those tyrants!

Anyway, I recently started training 6 days per week, lighter weights, shorter rest periods with an emphasis on training with a constant oxygen debt, that is constantly panting throughout the workout. This is called Peak Conditioning work. "lighter weights" is relative, they are heavy wiehn you are training at a fast pace and high intensity. Where I would normally train slower and heavier for maximum muscle gain my Incline Dumbell press might be 4 sets of 8-10 with 80 lb. dumbells, today I used 60's for 3 sets of 12-13 reps.
This peak conditioning training is a method I use to remain lean (and get leaner) with next to no cardio exercise. I do jog on the treadmill 3 days per week for only 15 minutes at a good brisk pace following my leg workouts.
Here it is:
Mon/Wed/Fri:
1)Bodyweight dips supersetted with Bodyweight wide grip pull-ups....3 sets of 10-15 reps... starting at 15 and decreasing ea. set due to fatigue
2) Any type of rowing motion (I use a machine) supersetted with a chest press (either a Hammer Strength machine or Incline Dumbell presses)...3 sets of 12-15 reps
3) Side/Front Lateral Raises (perform a side lateral raise and follow it with a front raise using dumbells, that is considered 1 repetition).... 3 sets of 12-15 reps (I only use a 15 lb. dumbell)
supersetted with shrugs.... I use dumbells, not so heavy, only 40 lbs...for sets of 15-20 reps
4) Tricep movement (any) supersetted with a bicep movement (any, your choice)...3 sets of 12-15 reps.
<<<>>>
Tues/Thurs/Sat:
Leg Extensions......2 sets of 20 reps as a warm up, then only 1 heavy set of 12-15 reps
1) Alternating Barbell Lunges (or walking lunges, barbell or dumbell).....3 sets of 15 reps...supersetted with standing calf raises, same weight....3 sets of 20 reps for calves
2) Romanian Deadlift (either Barbell or Dumbells) supersetted with another calf movement...3 sets of 15 reps for ea. exercise
ABS: Superset 2 movements back-to-back
Treadmill: 15 minutes, brisk pace.... slight incline (2.5% grade)...then cool down walk for 3-5 min. (If you have knee or hip problems, ride the stationary bicycle instead!)

That's it.... I drink 35 grams of whey protein and a strong cup of coffee 30 min. prior to my workout (I train early in the morning).... and follow the workout with a meal replacement shake and banana for breakfast... my favorite meal replacement is "Perfect RX"
http://www.naturesbest.com/Powders.20.44.207.17565.lasso

Check for great prices online.... I like the chocolate flavor the best




ALL S

I Just Want To Be Loved Allover

He never wants to touch me unless I ask him too! I would love for him to love me allover like he use too! And he hardly desires intimate love, plus he smokes, I think he would rather give up making love then his smoking cigarettes . I just want to be touched again all over like he use to, I`m the one that always issue love making 98% of time and I`m tired of it. Does he need his testosterone level checked?
Continue to I Just Want To Be Loved Allover post...

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Is It The Thrill Of The Pursuit That Turns Me On?

All my male life I have been unable to have performance abilities with a woman after the third or fourth time we have intimate love. In order to achieve complete satisfaction I have to be with a new partner. Once a woman consents to having lasting love with me I soon lose interest and can no longer finish making love and sometimes can't even get ready to perform. I'd like to have a long term sensual relationship but not too many women would go for a sexless marriage. Continue to post...

Got Frustrated When She Could Not Get Into It

My girlfriend and I were just about to have sensual love recently and I noticed she was too dry for sexual activity. I lost my arousal function momentarily and she told me she couldnt get into it because she was afraid of hurting me because I suffered a back injury that day. It was getting late she said she had to get some sleep for work. I became a bit frustrated because I did not achieve a finish. I would just like to know if my performance frustration is due to overactive testosterone. Continue to post...

Toughest Athlete, Toughest Sport

There is often a debate that comes up when athletes discuss the merits of their sport. Which sport is the hardest, and who is the best kind of athlete in the world?

My father thinks it ridiculous when people claim to be the world's greatest whatever. "How do they know that someone is a South American village isn't better?" he would say. Without a definition of world's greatest, how can one claim the title?

The same applies for a best athlete or toughest sport claim. Please read on and express your thoughts!

It would be hard to put parameters around sports, athletes, and events to claim a winner, but the discussion is always fun. Activities should be broken down into at least strength/power, endurance, skill, and mental toughness.

Perhaps there should be a category for number of participants involved or the accessibility of the sport. For example, professional football may be a tough sport, but not many people play it. On the other hand because getting in to the top level is difficult, maybe football should be rated higher than other sports.

We need to also differentiate individual sports from team sports, and within team sports the individual positions.

Ironman triathlon (2.4 mile swim, 112 mile bike ride, 26.2 mile run) is touted as the hardest one day endurance event. The event combines multiple sport disciplines and has its origin as a contest to see who was the best athlete amongst people with varying expertise. Running and cycling each have 24 hour events that are also challenging. Even car racing has 24 hour events such as Le Mans. When multiple day events and outside elements are taken into account, a different angle needs to be taken.

Can Le Mans be compared to the others because it uses multiple drivers and a support crew? It may be better than to compare the sport with other long events such as Iditarod (dogs), America's Cup (yachts), or the Giro d'Italia (cycling).

Mixed martial arts combines various arts and without a doubt takes power, strength, skill, and mental toughness. Fans of the sport claim that its competitors are the best athletes because they have to use multiple disciplines in order to succeed. These athletes have to be solid like a bodybuilder yet flexible like a gymnast.

Similar to these athletes, gymnast have to be well rounded and balanced and the same can be said of mountain climbers (Mt. Everest challenges). Some may claim that the differences are too great and the elements of difficulty too varied to put these athletes on the same judging platform.

An argument can be made for events and athletes that either depend on a team, or some outside element in order to be successful. Rodeo events including bull riding/events on horseback, and big wave surfing all merit mention. A lot of skill, strength, and stamina are involved with these types of events. There is also a crucial link with an outside element or being that must be considered.

How does the outside influence affect a run for the title? Team sports such as water polo, crew (rowing), and popular professional sports develop athletes but success can rarely be attributed to one athlete. Is it fair to give the best athlete title to one person who could not perform without the assistance of others?

My intent is not to provide answers, but merely to foster discussion. If the job of picking the top 3 where yours, who would make your list and why?

Need Greater Response For His Intimate Passions

What's a girl with low sexual desire to do?

I am 27 with an average female libido and my 49 year old husband to be is always ready for intimate love. Don't get me wrong, we have fabulous love making...however if it were up to him we would have it 3+ times a day. I have tried everything to increase my own sexual desire including adult toys, fantasizing, female herbal pills, even a prescription from the doctor. We are to be married in less than 7 months and I am afraid this could be the one thing that splits us up. We are perfect for each other in every other way.
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The Scoop on Sweating

Let me start off getting right to the point; sweating does not equal weight loss! It amazes me that in this day of fast technology and lightening speed access to information, some people are still in the dark when it comes to theories about exercise. I recently saw a guy running up the street (a bit of an incline) at about 1 pm on a hot day. He was in rubber type pants, had multiple sweatshirts on, a hat, a hood, a backpack full of something heavy, and hand weights! I should have stuck around to call the ambulance I am sure he was going to need. Maybe there was a reason for this method of training, though it would take a lot to convince me of it. I bet he is just looking for a ‘get thin quick’ scheme. Sure he lost weight that day. Sure he was sweating a lot. Sure he got a good workout. The problem is that upon drinking water he will gain the weight back. He will likely get injured and therefore not be able to train anymore, or will get burned out because his training is too tough. This will leave him at square one most likely inactive and still out of shape.

Sweat is the body's natural cooling mechanism. More sweat does not equal more calories burned. An out of shape person may sweat when exercising, but scientist have found that a person who is in shape sweats sooner since their body is more efficient at cooling down. A body that is cool has greater ability to do more work, and therefore can exercise longer. Instead of wearing rubber suits, people wanting to lose weight should allow the body to cool itself so that they can exercise for longer periods of time, or they can increase the intensity of their exercise. Working out harder or longer (not working out while getting hotter) will indeed burn calories. The weight loss from water will be quickly replaced when water is consumed or foods are eaten. There is no need, nor scientific reason, to induce extra sweating. I will allow you to make the claim that it detoxifies the skin, but how many people actually wear multiple layers of clothes and workout to simply have better skin?

Excessive sweating without replacing of the fluids and minerals will likely result in cramping, nausea, and can even be life threatening. Frequent exercisers, and most endurance athletes, will notice a change in the saltiness of their sweat. Another adaptive mechanism of the body is to try to keep minerals (sodium, potassium, etc) in the body instead of letting them 'escape' onto the skin. The result is sweat that is less salty, as evident when it gets in your mouth, your eyes, and even the way it dries on your skin/clothes.

There are ultra-marathoners who run from Death Valley to Mt. Whitney Portal. This is from the lowest, hottest place in the US, to the highest place in the contiguous US. The temperature easily spikes above 115 degrees, and the distance is 135 miles. A race like this may require some heat training, but unless you are planning on toeing the line at this race, please stay cool and comfortable. And thanks for not dripping excessively next to me on the elliptical trainer.

Kettlebells, a worthy addition to anyone's fitness program!

Before barbells, dumbells, Nautilus Machines and Muscle Beach, there were Kettlebells. Originally from Russia kettlebells were counter-weights used in Russian markets. Country folk started throwing them around and eventually they became very popular in Russia as a training tool. Today state-of-the-art fitness trainers, special ops commando's from all parts of the world, and even police and fire departments are incorporating them in their everyday workouts and you should too!
Where to begin?
Start by visiting my friend Mike Mahler's website. He is a world renowned Kettlebell expert and offers training tapes/dvd's, instructional e-books (a great place to begin) and live seminars (I attended one two years ago in Dallas and I highly recommend attending one!).

Mike's site: http://www.mikemahler.com/

I use these on a regular basis in my own home gym. Depending on where you live, there are some advanced gyms (look for one at www.crossfit.com) that provide these.

All I can say is that you can practically forget cardio and just opt for kettlebells! More on this in a future blog posting.

Are Year-Round Sports Bad for You?

There seems to be an on-going trend amongst athletes to play their sport year-round. The ever present mantra in the US of "more is better" has not eluded the sports world. In the case of sports, more is leading to injury and burnout. Perhaps it's the appeal of excelling at the next level that drives some to constantly compete. Maybe it's pressure from parents, coaches, or other athletes. The sport culture has become such that if you are not currently involved in the sport than you will get left behind.

Sports activity breaks the body down, overworks certain muscles, and it does not illicit the necessary response from others. Without rest, the body cannot repair itself and therefore overuse injuries become prevalent. Athletes are under the impression that the muscles they use most are the ones they need to strengthen often. Many times the opposite is true. The athletes need to train the muscles they don't use during their sport as well as train the small stabilizers that will improve their ability to perform. What about those muscles used all season? They need to rest! Without lack of activity, the body cannot recuperate. People fail to realize that they need more rest, not more practice, in order to improve their performance. A break from the sport allows the mind to rest which translates into the athlete having a greater desire to participate. This break will give any injuries a chance to heal, and will give the athlete an opportunity to cross train.

The highest levels of competitive athletes (professional, Olympians, etc) take time off their sport, they cross train, and even take time off from all activity. How is it that athletes strive to be their best yet fail to train like those who are the top of their game? Athletes often mimic their heroes’ supplements, foods, shoes, and equipment yet they do not follow similar exercise plans. Elite level athletes have clearly defined seasons including an off-season, a pre-season, in-season, and off season. Their training changes to accommodate varying physiological and psychological changes. No high caliber athlete is playing their sport at 100% for 100% of the time.

In the off season, athletes typically rest. They may do some cross training or participate in activities that do not directly resemble their sport. Pre-season is a time to work on muscle imbalances, begin injury pre-habilitation, and start a conditioning program. It is only at the end of the pre-season that sports skills are implemented. In season is where the main focus is the sport and the goal is to peak at the necessary time. Even during this time, the athletes take breaks (not go to practice or weekend tournaments). Post season can mean championships, or simply the winding down of the season. This is a good time to address and rehabilitate any injuries resulting from the season.

Following the above progression will allow the athlete to perform at their best for many years. They will avoid mental burnout and physical ailments. To become elite or lengthen your career, you must make sure to take breaks from training throughout the year.

Summer Means Sunscreen

As summer rolls around, many people find themselves enjoying the outdoors. Whether outside intentionally to exercise, garden, enjoy a barbecue, or family gathering, warm temperatures and clear days mean constant sun exposure.

I'm lucky enough to live in one of the sun capitals of the world (Southern California) so having that big ball of fire in the sky is something we take for granted. Anytime the temperature drops below 70 degrees, out comes the wool caps, ski jackets, and snow boots. Trust me, sometimes 68 is cold and the wind chill makes it feel like 65. Besides, they always keep those Starbucks air conditioned! Perhaps just as silly (and definitely more dangerous) than being bundled up on a semi-cold day, are the folks who shed clothes at the first ray of sun and those who yearn for a deep tan but actually end up with a bad burn.

I am outdoors quite a bit and always apply sunblock before leaving the car or leaving my house. I got into this habit after hanging out with a buddy who always did the same. Now that it is second nature, I cannot believe how many people forget, or refuse to apply anything at all. Skin cancer prefers those with fair skin, but it does not discriminate.

Skin is the biggest organ in the body and the shear surface area gives the sun a big target to hit. Skin elasticity is also affected by UV exposure (the sun has UVA and UVB rays) so those who are looking for a nice complexion now, are setting themselves up for prematurely wrinkled skin. Skin damage can be painful, dangerous, and is easy to avoid. Sunblock should be applied frequently (especially after being exposed to water). The amount should be at least enough to fill a shot glass and it should be applied liberally. Do not forget to cover the face, lips, ears, and hands. Nothing can ruin a vacation or outing like getting sick from too much sun exposure. Even tanning beds pose a risk since they still emit UV rays, but I'll save that rant for another time.

Some statistics show that even one bad burn (ie one that blisters) in children can more than double their risk of getting cancer. We should encourage children to wear sunblock and better yet, we should lead by example when going outdoors. Australians remind us to "slip, slap, slop" when going out into the sun. They recommend we slip on protective clothing, we slap on a hat, and we slop on sunblock. Remember that the effects of the sun are also present when the days are cloudy. You should apply sunblock when in the water, in the snow, and in general when spending extended periods outdoors.

My new Blog...Politics and Religion

In an effort to keep this blog focused on my passion of Fitness, I decided to start a new blog focused on my Political and Religious beliefs... it is located here:

http://kirk-politicsandreligion.blogspot.com/

Enjoy!!!

Bikram Yoga: Hate the Sweat

After succumbing to my friend's urging, I joined her for a Bikram yoga class. This is the type of yoga that is held in a heated room and is by no means calm and relaxing. I don't remember being challenged is this fashion while sweating so much! In comparison to other forms of yoga, Bikram is relatively new and has gained a lot of popularity due to the 'promotion' of the art by many celebrities. The emphasis is on being physically demanding with the additional cleansing and challenging aspect of being in a heated (90-105 F degree) room. Throughout the 45-90 minute class, students are taken through 26 poses that the founder created.

Let's look at some other popular forms of yoga. Since the art has been around for thousands of years and has been influenced by every culture, it is hard to find exact facts without coming across some contradiction. Here are forms that are quite popular and interesting.

Hatha yoga is the name given to perhaps the most practiced kind of yoga. Critics argue that what is taught is a combination of many forms of yoga, but the idea behind hatha yoga is to enhance the relationship between mind, body, and spirit. Through various poses, the practitioner develops awareness of their body, concentrates on their breathing, builds strength, and increases their flexibility. Traditionally the practice of hatha yoga includes exercises for staying on a moral path of living, for breathing, for meditation, and for the body. It is this last component of postures, or asanas, that compromise most yoga classes. Depending on the asanas chosen, the class may be calm, relaxing, and leave the practitioner feeling stretched, or it may be more rapid, challenging, and leave the practitioner feeling like they have worked out.

Many health clubs and yoga studios offer power yoga classes in which the intent is to move quickly, and rest very little in between poses. The practitioner will usually feel the routines to be cardiovascularly challenging as well as taxing to their muscular system. A lot of athletes use power yoga in order to strengthen parts of their body that they do not normally target. Typically, power yoga has little concern for meditation, relaxing poses, or making a mind-body connection. Power yoga is without a doubt, vigorous and challenging.

Integral yoga is the name that has been given by some to a practice that tries to incorporate many aspects of yoga under one. As expected, asanas are included as is the practice of meditation and concentration. In an effort to further tune in to on-self, Integral yoga uses chanting or the repetition of mantras (ie saying "om"). The last three components of Integral yoga include building on one's karma by way of performing works without focusing on the return gestures, and Bahkti which uses a deity or leader as a role model in order to attain a higher spiritual status for oneself. Last, there is the practice of Jnana yoga which requires the person to use their intellect and insight (gained from all of the aforementioned) to be realized into freedom.

Joke of the Day! I couldn't resist!

A French doctor says 'Medicine in my country is so advanced that we can take
a kidney out of one man, put it in another, and have him looking for work
in six weeks..'
A German doctor says 'That is nothing; we can take a lung out of one person,
put it in another, and have him looking for work in four weeks.
The Russian doctor says 'In my country, medicine is so advanced that we can
take half a heart out of one person, put it in another, and have them both
looking for work in two weeks.'
An American doctor, not to be outdone, says 'You guys are way behind. We
recently took a man with no brains out of Illinois , put him in the White
House, and now half the country is looking for work.'

Review of "Terminator!" It kicks serious ASS!

I never pay attention to film critics. They are so critical of quality action movies and so forgiving and pay upteen compliments to girlie flicks, boring dramas and gay-themed films. Yes, that's right, gay-themed bullshit like that movie based on Truman Capote last year. Who in Hell went to see that panzy movie? Or "Shakespeare in Love," Or "Brokeback Mountain," give me a break! Those fudge-packing film critics love that horrid crap!
Anyway, I saw the new "Terminator" flick this weekend and the film rocks! It is pure action from start to finish and it's the best 4th film in a series that I've ever seen. Not too many are. Remember the fourth Star Wars flick? I don't. Remember Rambo 4? I don't. Even Rocky 4, who did he fight? Hell if I know. This 4th Terminator is not one you'll forget.

The Tiger Is Gone From My Husband

The tiger is gone from my husband and he is not interested in my body to make romantic intimate love and will not touch me. His testosterone levels are normal. He can get ready ok to perform and make intimate love and he says he is not cheating. He says he is just tired for love making but, finds energy to do all his hobbies.

What is wrong with me? I am not ugly, I get hit on all the time by men of all ages, even 20 year olds, I am 35. I am very clean about my body. I am not inhibited sexually and have told him that I would try anything he wants. Continue to Post....

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Aggressive (but VERY Effective!) fat loss diet

This fat loss diet is very similar to Dave Palumbo's recommended diet (http://www.davepalumbo.com/ or http://www.speciesnutrition.com/) , with a slight modification or two. Nonetheless it is very effective as it keeps insulin levels very low and very steady. This diet is absent of any fluctuations in blood glucose levels and therefore your body is constantly using bodyfat as your main fuel source:

For Men:
Meal 1: 3-4 whole eggs + 2 extra egg whites, 2 servings of sugar-free metamucil (in H20)
Meal 2: 35-40 grams of Whey Protein, 3 Fish Oil capsules (1,000 mg per cap), 1 tbsp. peanut butter...1/4 cup of raw nuts can substitute peanut butter (as a convenience)
Meal 3: 8 oz. of grilled chicken or 1 can of Tuna, 2 servings of broccoli or green beans, 1/4 oz of raw nuts -OR- 1/3 of an avacado
Meal 4: repeat meal #2
Meal 5: 8 oz. of lean beef, salmon or other fish, atop mixed green salad, olive oil/vinegar dressing
Meal 6: *optional, if hungry near bedtime), 20-25 grams of whey protein, 1 tbsp. peanut butter

**Women, same diet but 1/2 the serving of men, only 4 oz. of meats, 2 whole eggs instead of 4, 1/2 tbsp of peanut better, etc.

Notice anything about this diet? It is absent of any starchy-type carbohydrates, no rice, potatoes, bread or pasta, no fruit, only meat, eggs, nuts and veggies. This is about as natural a diet as you can get, also it is very high in protein and fat (good fats no doubt). This macronutrient breakdown maintain stable blood sugar levels and inhibits the body's ability to store fat.
After 2 full weeks on this diet you are allowed 1 cheat meal per week. This cheat meal can consist of anything, have pizza and a Dr. Pepper, or steak, a baked potato and dessert, or whatever you like, but only one meal like this and do not gorge yourself!

NOTE: I recommend visiting http://www.speciesnutrition.com/ as I am about to become a distributor of the products. These are products that are the highest in quality, and products I truly I believe in. The owner Dave Palumbo is the most knowledgeable fitness professional I know, having completed three years of Medical School in the state of NY, Dave is the real deal! My two favorite products, the ones I will be carrying are: the Whey Isolate protein, the Omega capsules and the Fiber supplement. The Macadamia Nut Oil is the very best choice of cooking oil.

Teeth care

1. Brush your teeth once / twice a day prior to sleeping using a medium tooth brush.

2. Massage your gums once a day with your finger for one minute.

3. Avoid using abrasive tooth powders, salt, tobacco, etc. for cleaning the teeth.

4. Avoid use of any other person’s tooth brush.

5. Change your tooth brush atleast once every 90 days.

6. Use dental floss for removing food particles, avoid the use of pins, etc.

7. Do not smoke, use tobacco, chew gum, eat chocolate, candy etc.

8. Eat plenty of crunchy fresh vegetables and fruit.

9. In case of irregular, sharp, broken teeth, contact your dentist.

10. Do not apply medicine without consulting your doctor.

11. In case of tooth ache, gum bleeding, ulcers of the gum and cheek, white patches, etc., consult your dentist.

12. Dental check every six months; especially for growing children is essential.

The Plank: your new favorite workout

Unlike a traditional sit-up, the plank works not only your external abdominal muscles, but also internal abdominal muscles - often referred to as your core stabilizers. Strong internal abdominal muscles assist in better posture, improved balance, a healthy back and, of course, a flatter stomach.

As with any exercises, it's important to begin with a strong understanding of the fundamentals. In this case, the fundamentals are the basic plank and the iso-plank, also known as the modified plank. To do a basic plank start on your hands and knees. Engage your abdominal and glute muscles. Align your wrists under your shoulders and your knees under your hips. One at a time, extend your legs so that your body weight is supported by your hands and feet. You are now in the plank position. Keep your abdominal and glute muscles tight. By keeping your abdominal muscles tight, you avoid movement of your hips towards the floor. Also, be sure that your spine stays straight all the way through your neck. A common tendency is to drop the head and hips to relax the abdominal muscles. This places stress on your back and diminishes the returns of your abdominal workout. Hold in the plank position for as long as you can maintain proper form. Rest by returning to your hands and knees. Repeat the exercise.

The iso-plank can be just as effective for your abdominal muscles, while placing less emphasis on upper body strength. To do an iso-plank lie on your stomach. Align your elbows under your shoulders. Engage your abdominal and glute muscles to pull your body off the ground so that you are resting on your elbows and toes. To avoid stress on your back keep your neck and hips in line with your spine. Hold the iso-plank for as long as you can maintain proper form. Repeat the exercise.

Movements can be added to the plank and iso-plank to make the positions more difficult, to challenge abdominal stabilizing muscles and to use a wider range of muscles. My personal favorite plank variation exercise combines the plank and the iso-plank to engage core stabilizers and increase upper body strength and agility. In this abdominal exercise you move from the plank position to the iso-plank position and back as quickly as possible. Always continue to maintain proper form in compound exercises.

Concentrate on keeping your abdominal and glute muscles engaged. As the name of this abdominal exercise suggests, your body should have a straight alignment. Don't let your hips drop (or rise) and keep your neck in-line with your spine. Good form is the key to a successful plank workout.

Resources:

Len Kravitz, Ph.D, Super Abs Resource Manual, c 1998,
http://www.unm.edu/~lkravitz/Article%20folder/abdominal.html

latest P90X review, right and wrong

As my readers know I have been praising as well as faithfully following the P90X program. As a disclaimer the workout is not for beginners. It is very intense and heavily involves calisthenics using your bodyweight in exercises such as pull-ups, chin-ups and various forms of pushups. Does the program work? You bet it does! In fact it worked so well I have lost too much weight!
You see, I was already lean to begin with and tried the program out so that I could honestly review it, as well as add variety to my workout program. I was 189 lbs with a 32" waist. After a couple of months on the program I am 180 lbs with a 30" waist. Am I complaining? Yes and no.
It's great that at 42 years old I am lean, healthy and have no belly flab (actually sporting a six pack). But I really did not need to lose any bodyweight, only add more muscle. I realize that the program burns so many calories that I needed to increase my caloric intake, which is difficult to do as I do not enjoy eating. I know, I know. That is sacrilegious but I really derive no pleasure from eating.

After all that I do highly recommend P90X. Everyone I know who has tried it (including my personal training clients) do get fabulous results and they all rave about it. I only wish I came up with the idea myself...then I wouldn't be slaving away anymore, I'd be fishing!

I do feel it's time for a change in my program though as I do not want to lose anymore weight. I am going back to my old mass gaining program that has worked so well in the past. That is less overall training volume, plenty of rest between bodypart and consumign plenty of protein....Mon: Chest, Calves, Abs/Tues: Back, Biceps/Wed: Shoulders, Triceps, Abs/ Thursday: REST DAY/ Friday: Legs, Calves/ Saturday: YOGA only/Sun: REST DAY
I am drinking three protein drinks per day (40 grams of protein per drink) along with eating 2 solid meals per day, lots of meat, eggs and vegetables. Back on the road to rock solid 190 lbs!!!

Stay healthy!

Well, I am back from my short-lived "technology break" and I have to say I missed communicating with all of my dedicated friends/readers.

One of the biggest things on everyone's mind this week is the Swine Flu outbreak that has spread across our country and many parts of the world. Many people are wondering how much of the information we hear is true and how much is simply media hype. The fact is that the Swine Flu has reached the United States and there are simple things we can all do to avoid becoming a victim.

I found some great information on how you can stay healthy through this outbreak and any others that might follow

Preparing Yourself For Swine Flu: What To Do Now

The recent trend of events suggests that time and luck may be running out. It would be prudent, then, to assume that a pandemic is on its way. If it doesn’t materialize over the next few weeks, we will be better educated and prepared when the next one does.

Our country has proven capable of preparing for the unthinkable. Nothing has been spared in the fight against terrorism. And while the pandemic will not be intentional, no one could imagine a worse form of biological terror.

Happy Good Friday....and Happy Easter....

Happy Easter to everyone who reads my blog....To fellow Christians, may Jesus' great sacrifice have a wonderful impact on your lives...never forget what he did for us all...

To my Jewish friends, let us praise and worship the God of Abraham....may your promised land of Israel forever be blessed....I hope and pray that we have not elected a President that refuses to come to your aid when you are in need.... ....for the nation that does not come to the aid of Jerusalem will falter.

To Muslims out there, The Koran is nothing more than a novel, Allah did nothing, Allah is nothing....so dream on!

Make Up and Age

There are three general reasons why we women wear makeup. The first reason is to protect our skin from harmful ultraviolet rays that cause skin damage and aging. Most makeup products nowadays have SPF which shields the skin from ultraviolet exposure. The second reason why we women wear makeup is to hide whatever blemishes we have on our face. It could be wrinkles, puffy eyelids, pimples, dark spots, an unsightly mole or birthmark, or whatever it is that we need to hide. Makeup conceals and takes the eyes away from these problem areas by putting highlights on the other, more presentable features of our face.

The third reason why women wear makeup is to enhance the best features of the face. Beautiful eyes deserve to be made more beautiful with a few tricks with the mascara and eye shadow. Naturally pouting lips should be made to look more luscious and kissable.

But whatever reason we may have for wearing makeup, the most important thing to remember is that we should keep our makeup as naturally looking as possible and that we should wear makeup that suits our age.

The following is a general guide on what kind of makeup should a woman wear according to her age.

Teenagers (15-19). If you are in your teenage years, your greatest asset is your youth, so you should wear makeup that plays up your youth instead of hiding it. You are also at that point in your life where your hormones are still trying to get their groove going, so the cosmetic products you are using should not be a cause for acne breakouts.

Given these, your foundation should be sheer, oil-free and water-based. Opt for a natural look by using natural looking eye shadows, and go easy on the mascara. For your blush on, try a gel blush to get that natural glow on your face; however, use a powder blush if your skin is oily. Keep your lipstick or lip gloss lightly tinted.

Twenties (20-29). You are in the bloom of your womanhood, and so your makeup should reflect that. So, go light on the foundation and match the colors you use for your eyes with the natural color of your eyes, your skin tone, as well as the mood you are in. Tone down your makeup when going to work by wearing a light powder blush and a lightly tinted lipstick. For affairs in the evening, like a date, a party or a night out with friends, you can use brighter colors.

Thirties(30 -39). This is when the initial, telltale signs of aging like crows' feet and fine lines begin to appear. Therefore, you should start toning the palette of your makeup down. It is also time to go a little on the heavy side with your foundation, but wear your blushers in more muted colors. Avoid wearing frosted makeup to keep the attention away from the small wrinkles and fine lines.

Forties (40-49). The signs of aging become more apparent at this age. You should, therefore, start wearing makeup that is kind to your skin. Begin using an oil-based foundation if your skin is dry and put a light base over the wrinkles of your face, in case you have any. Start using concealer creams more generously over the dark spots and dark circles, and steer clear from frosted or metallic eye shadow, especially if you have puffy eyes. Use softer colors for your cheeks.

Fifties and above (50+). This is the time you should start letting yourself age gracefully. Therefore, be kind to your face and avoid the kinds of makeup that are matte-based. Never opt for frosty, shiny or metallic colors for your eyes because it will only highlight the puffiness and the wrinkles. Keep your lipstick colors light and never even attempt to wear blue or red colors.