Sunday 1/31...Light Leg Day (but intense nonethesless!)

Today I performed a "light" leg workout (in terms of weight, but it was still intense)....

A1) Standing Calf Raises....(185 lbs) ....3 sets of 19,16,12 reps (all to failure)...followed by:
A2) Full Barbell Squats.....(225 lbs) .....3 sets of 15 reps ..... rest 1 min, repeat
B1) Hack Squat Machine...(180 lbs) .....3 sets of 12 reps .......followed by:
B2) Angled Calf Machine (no record of wt.) 3 sets of 14-15 reps ... 45 sec. rest, repeat
C1) Lying Leg Curls...........(90 lbs) .......3 sets of 12 reps ..... followed by:
C2) Leg Extension.............(90 lbs for 1 set of 12), (100 lbs for 2 sets of 10)

That's it... ran home and ate breakfast.... TOMORROW....CHEST/BACK

Saturday 1/30 ... REST DAY!

Today is relaxed lifestyle and relaxed eating! I slept in till 8:15, had lots of coffee and my sweet Cajun wife made my favorite breakfast, biscuits and gravy! YUM, gotta love that gravy, made from bacon drippings! Oh, we had lots of applewood bacon to go along with the biscuits! You cannot even imagine how delicious it is, it's sinful!

Tomorrow is a light leg workout.... I'll post here tomorrow.

Friday 1/29....Shoulders/Arms

Shoulders/Arms:
A1) Wide Grip Upright Rows: (60 lbs)....3 sets of 12,12,10 reps, followed by:
A2) Seated Clean/Press: (30 lbs) ...........2 sets of 10 reps, (32.5 lbs) ...1 set of 8
B1) Bent Over Lateral Raise: (17.5 lbs) ..3 sets of 12,12, 11 reps, followed by:
B2) Seated DB Shrugs: (50 lbs) ...............3 sets of 12 reps
C1) Side Lateral Raises: (20 lbs) .............3 sets of 11,10, 10 reps , followed by:
C2) Chin-ups, palms facing: (bodyweight)..3 sets of 7, 7, 6 reps
D1) Skullcrushers-EZ Bar: (70 lbs) .........2 sets of 15 reps, (75 lbs)...1 set of 12 reps, followed by:
D2) Alternate DB Curls: (30 lbs)..............1 set of 12 reps, (32.5 lbs)...2 sets of 8 reps
E1) Tricep Pressdowns: (70 lbs) ............3 sets of 12, 10, 9 reps, followed by:
E2) Preacher Curl Machine..(70 lbs) ......3 sets of 10, 10, 8 reps
F) 1-arm overhead DB tricep ext. (25 lbs) ...2 sets of 8 reps (ea. arm)

Thursday 1/28 ... Chest/Back/ABs

Today Oly and I trained chest and back in rapid-pace fashion....

A1) Incline Barbell Press .............(175 lbs)...... for 3 sets of 8,8,6 reps ...... followed by:
A2) Wide-Grip Front Pulldown...(120 lbs x 14 reps) then (140 lbs x 12, 11 reps) ... alternate with Oly , then repeat... we moved set-for-set... he performed a set of Presses while I did pulldowns, then we alternated back-and-forth....this is how training partners should train... no chatting!!!
B1) Flat Db Bench Press ............(75 lbs) ...... 3 sets of 8 reps ............followed by:
B2) Seated Cable Rows..................(120 lbs)......3 sets of 10 reps
C1) Flat DB Flys................................(45 lbs) .......3 sets of 12 reps .........followed by:
C2) Supported Bench Rows.........(70 lbs) .......3 sets of 10 reps

Then a non-stop 10 minute ab workout comprised of various crunches and leg raises.

Past two days...1/26 and 1/27

In addition to the usual "daily 450" I also worked out my shoulders and arms on Tuesday 1/26....
Early this morning (every morning I wake up at 5am, sip strong coffee, read 3-4 chapters of the Bible, read news stories on the computer and then meet my two clients/training partners at 6:30am!) .... we did LEGS! This was today's workout:

Stationary bike...5 minutes to warm up our knees.

Angled Leg Press...450 lbs x 15 (3 sets)...500 lbs 1 more set of 15 (will perform this for all 4 sets next week) ... rest 90 seconds between all sets
Front Squats..........185 lbs ..... 3 sets of 12,11,11 reps .. .resting 1 minute between sets
Leg Extension........100 lbs .....3 sets of 11,11, 10 reps....drop set last set to 65 lbs for 9 more reps!
Seated Hamstring..145 lbs .....4 sets of 12 reps .... resting 1 minute between sets
Standing Calf Raise (no record of weight) ... 4 sets of 13-15 reps .. .resting 1 min. between
Toe Press on Leg Press ...... 230 lbs ...... 3 sets of 15 reps ... resting 1 min. between sets

*** In an effort to increase caloric intake I gulp down 1/2 serving (approx. 370 calories, 26 grams of protein and 37 grams of carbs/maltodextrin) of Cytogainer ... It tastes pretty good.... 1 hour later I consume a serving of quick oats, 2 whole eggs and 2-3 additional egg whites....

Monday 1/25 .... Dumbell training

Today I am executing my plan to perform weight training exclusively with dumbells twice per week... today was dumbell day.....planning on my daily 450 tomorrow and Wednesday, back to weights on Thursday. Yoga is thrown in any two days of the week in addition to whatever else I am doing. I am sold on Yoga as a health benefit and besides, I need to maintain my flexibility.

Today's workout follows:

A1)Flat DB Bench Press....(70 lbs) ..................3 sets of 15,15, 13 reps ...... followed by:
A2)Bent Over DB Rows/2-arms...(35 lbs)......3 sets of 15 reps ... .rest 1 min, then repeat
B1) Side/Front Lateral raises......(15 lbs) .......3 sets of 10 (ea direction, which means 20 reps!)
B2) 1-arm Db Rows ............(45 lbs) ................3 sets of 10 reps (ea arm) ...rest 1 min, repeat
C1) Lying DB Tricep Extension ...(30 lbs)......3 sets of 10 reps ... followed by:
C2) Standing Db Curls ............(30 lbs) ...........3 sets of 10 reps ... rest 1 min, repeat
D) DB Bench Squats ..............(45 lbs) .............4 sets of 20 reps ... rest 1 min between sets
E1) DB Stiff-Leg Deadlift ......(30 lbs) ............3 sets of 20 reps .... followed by:
E2) Standing DB Calf Raises..(30 lbs) ............3 sets of 20 reps .... rest 1 min, repeat ...

ENTIRE WORKOUT WAS OVER IN 40 MINUTES! GET AFTER IT AND SWEAT!!!

Sunday 1/24... Back to the daily 450!

Hoo-Yah!
I am back to my daily 450! Well, at least four days per week, with Dumbell training two days per week!
This "daily 450" involves the following:

50 total reps of various-grip pull-ups/chin-ups
100 total reps of various forms of push-ups
100 total reps of AB exercises
200 total reps for legs (lunges, squats, etc.)
(I might also add here that I do perform calf raises very day but do not count reps)

This is truly an intense workout and I can blow through it in 20 minutes or so. Because I perform one movement after another with no rest between sets I receive the added benefit of a cardiovascular workout at the same time I am toning. I will perform a separate P90X workout on certain days and I will also throw in at least two Yoga workouts per week as well. Basically it's all about being fit and being addicted to fitness, a nice addiction to have! If I couold only gte completely addicted to JESUS..... that's what most important goal..... I need to constantly ask myself, "What would Jesus do now?"

1/22...... Chest/Back/Shoulders

Today I ran to the local gym and performed my own little intense torso workout. Here is what I did:

A1) Wide Grip Pull-ups Behind the head..... 2 sets of 8 ....followed by:
A2) Regular (feet elevated) Push-ups..........2 sets of 20..followed by:
A3) Front/Side Lateral Raises ....(15 lbs) ....2 sets of 20 ... .rest 30 sec. then repeat

B1) Wide Grip Front Pull-ups........................2 sets of 10...followed by:
B2) Closer Grip Military pushups (less than shoulder width)....2 sets of 15...followed by:
B3) Bent over lateral raises (rear delts) ... (15 lbs) ....2 sets of 12...rest 30 sec, repeat

C1) Underhand Chin-ups................................2 sets of 8.... followed by:
C2) Dips (bend forward to stress chest).......2 sets of 12....followed by:
C3) Side Lateral raises ...... (20 lbs) .............2 sets of 10 ... rest 30 sec, repeat

D1) Flat Db Bench Press .....(60 lbs) .................2 sets of 12 ... followed by:
D2) Lawn Mowers (1-arm Db Row) .(40 lbs)..2 sets of 12 .....followed by:
D3) 1-Arm standing lateral raise (15 lbs).........2 sets of 12 ....rest 30 sec, repeat

E) Close Grip (Diamond) push-ups........................2 sets of 12 ... followed by:
E2) Heavy Pants (Bent Over DB Rows) (35 lbs)..2 sets of 11 ...followed by:
E3) Seated Clean and Press (25 lbs) .....................2 sets of 8 .... rest 1 min, repeat
*** Seated Clean/Press ... you are seated and actually power clean the weights to your shoulders and then press them overhead ...... an intense shoulder exercise!

***THIS ENTIRE WORKOUT ONLY TOOK 40 MINUTES TO COMPLETE! HOO-YAH!!!

1/21 YRG Yoga today

This morning I am meeting two clients at the gym early this morning for a 30 min. TRG Yoga workout.....

If you want an awesome Yoga workout on DVD go here:

www.yrgworkout.com

1/20 ......P90 X Back/Biceps...some needed changes!

Today we performed Back/Biceps .... the P90X workout...... NOTE: The way this particular workout is set up, You intersperse pull-ups with bicep curls throughout the length of the workout... you perform pull-ups at the beginning, in the middle and toward the end of the workout and a variety of biceps curling movements in between. I performed it this way this morning but I am going to make some changes. You cannot effectively work your upper back/lat muscles if you are constantly pre-fatiguing your biceps muscles. Your biceps receive the brunt of the work, neglecting your back to some extent.
In the future I will still perform all of the exercises in the DVD, but I will be performing ALL of the upper back movements in the beginning of the workout, followed by all the bicep movements. In this way my back will be completely stimulated, followed up by a very intense bicep workout. I will perform all back exercises with a 30 sec. rest between exercises, as well as all of the bicep movements with this amount of rest..... I will take a 1 min. water break at the completion of all the back/pullup movements and one more 1 min. break in the middle of the biceps movements.

1/19 Leg Day

I took two personal training clients through an exhaustive high-rep leg workout. I led and they followed along, rep-by-rep.

warmup: walking lunges across gym floor (2 minutes total)
Circuit 1:
Bodyweight squats...........30 reps .... followed by...
Alternating Lunges..........30 reps (15 reps ea. leg)...1 minute rest .... repeat 2x

Circuit 2:
Rear Lunges......................40 reps (20 ea. leg) .... followed by...
Hindu Squats ....................40 reps.........................followed by...
Bodyweight Calf Raise....75 reps(toes out, straight,in-25 reps ea. stance) .....rest 1 min..repeat 2x

Kick boxing circuit:
Round-house kicks ........both legs ...... 30 reps .... followed by...
Side Kicks .......................both legs........20 reps .....repeat 1 more time (this circuit is great for developing hip/glute strength and endurance)

Dumbell Bench squats....(squat down and barely tap the bench with your butt, then stand up)
3 sets of 25 reps ..... 45 lb dumbells).. .rest 1 min between sets
Dumbell Calf Raises ..... 25 reps ea. direction/3 directions ..... 25 lbs dumbells

Monday 1/18....Abs

This morning I was short on time and frankly, I was tired after training everyday this weekend...I performed the Ab Blaster workout exclusively.

Tomorrow is Plyometrics!!!

Sunday 11/17 Chest/Shoulders/Triceps (P90X)

This morning I just completed the Chest/Shoulders/Triceps tape. Tomorrow will be no resistance training, probably Abs-X and/or Core-X workout. I'll decide tomorrow morning. Today is an exciting NFL pay-off day! Who will it be, Romo or Farve? If I were betting on this game (which I am not!), I'd place my bets on Farve..... AND Brees (New Orleans shouuld win today if their heads are in the game, that is!)

Saturday 1/16 .... Legs/Back

This morning I performed the P90X Leg/Back workout. The only change/alteration I made was I performed Hindu squats (for 50 reps) instead of wall squats. If you have the P90X program you know where the wall squats fit in. The reason I made this change is I am not a fan of a static movements like stationary wall squats. I like a functional exercise like high-rep Hindu Squats instead.

Tomorrow is the Chest/Shoulder/Tricep workout.....

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A Bloom Care Tip

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Late posting today! Shoulder/Arms today...REST DAY tomorrow!

I apologize but I failed to update earlier after my morning workout but I have been rushed all day. I performed the P90X Shoulder & Arm workout. Someone emailed me and asked me to actually post all the P90X workouts that I perform here in detail. I cannot do that for two reasons.
#1 -The P90X is copyrighted material and most likely I might be violating certain laws by posting their workouts in detail here.
#2 - Even if posting here wasn't in violation of any laws I don't feel it would be right to do so. I have integrity and that company is in business (and business is very good!) to sell DVD's and their workout programs and I do not want to harm that business in any way. Besides, I really enjoy following along and you will too. You are really missing out if you do not own a P90X DVD set. I mean that from the bottom of my heart and again, I receive abosolutely no remuneration from the company. I simply report here what I find to be beneficial. I am thankful for P90X and I teach a P90x-type of class to three personal training clients in my free time.

Tomorrow I am taking a rest day. I will be training Legs and Back on Saturday and I am sure I'll do Yoga again and probably the Ab Burner workout on Sunday.

Wednesday 11/13...Yoga-X

This morning my workout solely comprised the first 40 minutes of the Yoga-X (from P90X) .... a basic Yoga workout, Boy does it make me limber!!!

Tuesday 1/12 P90X Chest/Back

I did the entire P90X Chest/Back workout today.... which is a combination of pull-ups and pushups. It's amazing the pump you feel from bodyweight exercises. 24 total sets today (12 for chest/12 for back)... I love P90X!!!

Again, I highly recommend every reader purchases the P90X DVD set. It is well worth the investment! The great thing is that you never have to leave your home or purchase a gym membership. All you need are a set of resistance bands, a chair, maybe some dumbells (I recommend this guys! I have a set of Bow Flex Selecteck adjustable dumbells, they are adjustable up to 52 lbs which is all I need), and a doorway chip up bar. That's it! No treadmill, no weight cage nor barbells....

Began P90X today....Plyometrics!

Over the weekend I decided to start up P90X again. It's been a long time and you can read my very positive review of it in my archived section. The only problem I had with it before was I was burnngn too many calories.... or should I say, I was not consuming enough calories.
Being a type 1 diabetic I have to judiciously monitor my carbohydrate intake. I have been on a modified (lower fat version) of the Atkins diet for many years and it keeps me very lean. I am slightly increasing my carbohydrates so I can take full advantage of P90X.. my carbohydrates will be very clean carbs.... I am adding a serving of oatmeal in the morning along with my high protein meal replacement drink (chocolate Perfect RX by Nature's Best products) .... and at lunch everyday I will eat one large sweet potato along with a source of protein (a meat) . If I happen to be on the road and/or unable to carry a sweet potato with me, then I will stop at a Chic Fil-a restaurant and eat a grilled chicken caeser "cool wrap" (and I always order an extra chicken breast on the side for added protein).

As for P90X ... I highly recommend this program. It is all that it claims to be and much more, though i must warn you, it is very advanced. You'll have to ease into the workouts. Today for instance I completed only the FIRST HALF of the Plyometric workout.... it kicked my butt!

Where to find P90X ? Here it is on amazon.com :

http://www.amazon.com/s/ref=nb_ss_3_4?url=search-alias%3Daps&field-keywords=p90x+dvd+set&sprefix=p90x

I actually purchased mine on ebay for about 1/2 the full retail price. Order P90X NOW!!!

I am returning to regular workouts starting Monday, January 11th!

After soaking the thumb in warm salt water twice per day for a week it's all but completely healed. I am not so worried about ripping the stitches any longer. I will be returning to my daily goals of
THE DAILY 450!

50 reps of Pull-ups/Chinups
100 reps of Abs
100 reps of pushups
200 reps of legs (squats/lunges)

I did follow along with these two videos this weekend and I highly recommend you purchase them both.... this chick is TOUGH!

1) http://www.collagevideo.com/workout-video/ilarias-bodystrikes-5628

2) http://www.collagevideo.com/workout-video/ilarias-abs-and-pushups-plus-5638

FRIDAY UPDATE (12/8)

My thumb is feeling much better though my sutures are still in. Someone instructed me to soak my thumb in hot salt water twice per day which is supposed to speed up the healing process. Makes sense to me since sea water is so therapeutic. The recipe is to boil a pot of water to kill any and all microbes. As the heat is rising add salt by the tbsp. Keep adding salt until it no longer disolves, which is about 4 tbsp's. I did this twice per day for the previous 3 days and it's working!
I may return to regular training beginning this afternoon, with a leg workout. I will post here if I do...at the latest it will all begin tomorrow.

Pics of my thumb after stitches!

Hey folks I wasn't exaggerating and I'm no Pussy! This injury did me in for at least 2 weeks..... How can I possibly perform pull-ups, pushups or even bicep curls? I risk ripping the stitches and/or re-opening the wound!

Another Injury! Another story of 300, even better!

Last night while slicing an orange I was distracted by both the TV and Leah, our 2 year old grand-daughter (having a meltdown of course, third generation Drama Queen!) and sliced my thumb. Big deal, right? The cut was very deep and I was using a serrated edge, needless to say I had to rush to the ER and have 7 stitches put in! Can you believe this?
There is no way I can perform any type of upper body movement without the risk of ripping the stitches and/or for the bleeding to commence once again. I plan to take the rest of the week off though later in the week (maybe by Thursday) I will probably ride my stationary bike and perform a daily routine of Hindu Squats, lunges and calf raises sicne my hands are not involved in these activities. I will also likely post a pic of the stitched thumb later today when the dressing is changed.

Onto another subject! The other day I mentioned the popular motion picture "300." This is a story of extraordinary bravery, the bravery of a greatly outnumbered army of 300 Spartans, who volunteered to stand up against all opposing forces of the world, and I do mean the entire world.... It's a great story-line and a wonderful motion picture, but those Spartan warriors worshipped Pagan Gods.
There is another story that is of a greatly outnumbered army of 300 brave warriors who not only fought but DEFEATED a coalition of 135,000 troops! This story is a TRUE STORY..... it happened around 1100 B.C. It is the story of Gideon, with the aid of our Lord Jehovah his 300 men defeated the Midianites who had oppressed and marauded Israel for decades. READ ABOUT IT IN THE BOOK OF JUDGES (Bible, Old Testament).... THIS FULL STORY IS IN CHAPTERS 6-8....When you're done reading the story, skip over a few chapters and read the story of Samson, another of God's mighty warriors.... FOOD FOR THOUGHT... forget about Novels, books about Military History, etc.... all the great adventures you'll ever need to read about involving adventure, romance, war, victories, struggles, scandals.... they are all contained in the books of the Old Testament...

Back in the swing of things! 1st workout of 2010!!!

Well my first full-fledged workout for 2010 in in the books and it was tough! Here is what I did:

5 Giant sets of the following circuit:

Handstand Push-ups...............6 reps per set (30 reps total)

Rear Pull-ups (behind head)..6 reps per set (30 reps total)

Hindu Squats...........................50 reps per set (250 reps total! what a burn!)

Crunches..................................20 reps per set (100 reps total) ... I only rested 30 sec. between circuits!

THEN:

Incline Psh-ups (feet elevated)...15 reps (3 sets...45 reps total)...followed by:

Chin-ups (palms facing me).........10 reps (2 sets...20 reps total)

THEN:

close-grip (military-style) push-ups....2 sets of 10 reps

My goal was accomplished:

50 reps of pull-ups..goal reached

100 reps of abs........goal reached

250 reps of legs.......goal of 200 reps SURPASSED!

95 reps of pushing..goal almost reached... with what I did for legs, I am satisfied overall!

WHAT'S THAT PIC???!!!!!

This pic was taken at the APF World Championships in December, 2001 (Corpus Christi, TX). This was my open attempt at deadlifting (455 lbs). I went on to a successful attempt at 501 lbs at a bodywight of 181 lbs, I placed 2nd (that's 2nd in the World!)... my squat was 455 lbs, and my Bench was 330 lbs...... Boy, did I abuse my body way back then! This is why I plan to train primarily with bodyweight exercises..... Lifting heavy weights like that ages the body quickly.

Forget the 300 workout! My daily 450!!!

I am sure many of you enjoyed the motion picture "300." I sure did. That was an awesome story of how the greatly outnumbered 300 fearless Spartans withstood multiple attacks from their fierce enemy. In fact, if you enjoy reading as I do, pick up a copy of the book Lone Survivor by Marcus Luttrell:
http://www.amazon.com/Lone-Survivor-Eyewitness-Account-Operation/dp/0316044695/ref=sr_1_1?ie=UTF8&s=books&qid=1262541603&sr=1-1

In a nutshell, this small team of Navy SEALS (on a convert mission in Afghanistan) ran into trouble and were GREATLY outnumbered by Taliban fighters. When it was all said and done, only one survived. The book details his lone survival and how he got back home. It is one of the best books i have ever read and you know what was inspiring? He may have been a SEAL, but he was also a Christian and his faith in God kept him out of harm's way..... READ THE BOOK!

After the movie "300" was released there was a huge fascination about the training regimen the actors went through to prepare for their roles in the movie. Especially interesting was the physical transformation of the actor Gerard Butler, a chain smoker no doubt! To this day I have close friends who follow a 300-type program, basically they perform pull-ups, pushups, ab exercises, deadlifts, box jumps for a daily total of 300 repetitions.
I have a new plan in place for 2010... beginning tomorrow..... DRUMROLL PLEASE.......
I will perform a daily minimum of 450 reps broken down as follows:

50 reps of pull-ups (various grips)
100 reps of Abs (crunches, leg raises, general "core")
100 reps of push-ups (various types)
200 reps of leg exercises (lunges, squats, hindu squats, jump squats, etc.)

This is in addition to any other training I perform on a given day... Some days I will perform only these exercises for 450 reps.... other days I will perform this + a 30 min. YOGA workout, other days I will perform this along with a cardio and/or light dumbell workout.....

These 450 reps can be performed in multiple sets throughout the day but I prefer to do them all in one workout.

By the way, I ordered several tapes for my wife (and I) to try.... they are DVD's that she will follow a,ong with and to get her motivated I will train alongside her (but with heavier dumbells of course).... go to: http://www.myrippedworkout.com/ (by the fitness Hottie, Jari Love) ... all of her DVD's are great and I initially ordered four for my wife and I to try.... Hey Fellas! Don't knock her down ort give me a hard time because the tapes are led bby a girl.... this chick is tough and the workouts are even tougher! Look at the six pack on that gal... do you have any idea how difficult it is for a female to develop a set of abs? Rediculously hard!

One last recommendation: Do you hate training on cardiovascualr machines? Treadmills, ellipticals, stair machines, etc? Then go to: http://www.workingclasscardioworkout.com/

Matt "Wiggy" Wiggins offers a very effective cardio program that you can do at home with little or no equipment (I recommend only a set of adjustable dumbells) and can performed anywhere, even a motel room! This program is very inexpensive, very well put together and is endorsed by several professional MMA (mixed martial arts) fighters. I give this program my full endorsement...

Integrity statement: I receive zero remuneration from any product I endorse here. I personally try out and/or regularly use any and all products (from nutritional supplements to workout programs) on a regular basis.... I paid for P90X with my own money, I paid for the YRG workout (http://www.yrgworkout.com/) myself, as well as the protein supplements I recommend from time-to-time. This blogspot is to help YOU improve your health and fitness levels, I have no hidden agenda as fitness is my passion in life. Know that I wholeheartedly want to help YOU improve and I will continue to offer unbiased recommendations to help you reach your goals in fitness.... Happy New Year everyone.... 2010 will be the very best year of your lives!