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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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.

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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