Is It The Weekend Yet???

Some peoples problems range from not drinking enough water, not exercising, drinking too much alcohol and not exactly staying on track food-wise! My advice: Stay On Track...Everyday!!! Have fun this weekend, but keep these things in the back of your mind when you start getting off track!! Enjoy time with family and friends and don't for get to laugh.....it's healthy!

Compound Sets & Circuit Training

This "Phase" of my workout routine is  
"Compound Sets & Circuit Training"


My good friend Bill Ross is a "Major" inspiration to me, and
All the workout routines have all been laid out by him. 


Day 1 - Upper Body:


(You will be working out all the upper body muscles in 1 hour)


***Please Note: This routine is not for the weak, it is a very intense workout. Try it at your own risk.


Back -

(do one set, then move to the next exercise)

Wide Grip  - Lat Pulldown  - 4 sets starting with 10 reps til failure 
Narrow Grip - Lat Pulldown  - 4 sets starting with 10 reps til failure
Seated Row -  4 sets starting with 10 reps til failure

Chest -

(do one set, then move to the next exercise)

Chest Press - (use dumbbells) 3 sets starting with 10 reps til failure 

Chest Flys  - (use dumbbells) 3 sets starting with 10 reps til failure

Shoulders - 

(do one set, then move to the next exercise)

Shoulder Press (use dumbbells) 3 sets starting with 10 reps til failure 

Lateral Side Raises  - (use dumbbells) 3 sets starting with 10 reps til failure

Shrugs - (use dumbbells) 3 sets starting with 10 reps til failure

Arms -

(do one set, then move to the next exercise)

Tricep Pushdowns (use dumbbells) 2 sets starting with 10 reps til failure 

Tricep Pushdowns (use dumbbells) 2 sets starting with 5 reps til failure 

Bicep Curls (use dumbbells) 2 sets starting with 10 reps til failure 

Abs- 

start with 15-30 reps , do various types to mix it up

upper, mid, and lower abs

15minutes of this, do more if you have the energy!

STRETCH WHEN YOU ARE DONE (this is very very important)

(protein within 5-30 mins after your workout)

Day 2 - Lower Body/Legs


Squat or Leg Press - 4 sets 6-10 reps to failure

Squat or Leg Press - 1/2 above to failure

Leg Extension - 3 sets 6-10 reps to failure

Leg Curl - 3 sets 6-10 reps to failure

Calf Raises - 8 sets 12-15 reps to failure

Abs- 

start with 15-30 reps , do various types to mix it up

upper, mid, and lower abs

15minutes of this, do more if you have the energy!

STRETCH WHEN YOU ARE DONE (this is very very important)

(protein within 5-30 mins after your workout)

Try this for 4 weeks.

What's On The Menue?

Here are some foods & recipes I eat on daily basis.

What's For Breakfast?

Breakfast 1:

1 cup of oatmeal

1 protein shake - 16oz. fat free milk w/2 shoops of 100% whey protein powder (24g each scoop)

Breakfast 2:

2 lg Eggs + 1 Eggwhite

2 Pieces of Canadian Bacon

1 Piece of Wholewheat Toast

It's Snack Time!
(eat between meals)



Snack 1:
1 cup of Apple Sauce (unsweetened)
1 cup almonds (unsalted)



Snack 2:
2 slices of Whole Wheat Bread
2 Tbs Natural Peanut-Butter


Snack 3:
1 Whey Protein Shake 50gms
w/ fat free milk or water (16oz.)

Dinner Is Served!

Dinner 1:



Guilt Free Turkey Tacos-
1lb Ground Turkey Meat
1tbs Chili Powder
1tbs Cumin
1tsp Red crushed pepper ( vary per person)
1tsp Garlic Powder
1tsp Blackstrap molasses
1 Onion chopped
1 Pepper chopped
Low fat shredded cheddar cheese
Low fat sour cream
Tacos

Cooking Directions:
Cook turkey meat til browned.
Turn flame down to med-low.
Add all dry ingredients stir in evenly
Add Molasses in and stir.

Getting on the right path

It all started back in August of 2009, when I was sitting around watching TV with my lovely wife and was just staring at my over weight belly. As I was finishing off a whole bag of chips and washing it down with a few cold beers, I then realized - my gosh - it has happened to me, I actually let myself get out of shape, and it felt like it was over night too. Funny thing was that night we rented the movie Wolverine X-men Origins.

After watching this movie I felt even more out of shape, but the movie definitely got me motivated to work out. I am a bit of an extremist too, so not only did I really want to get back into shape, I wanted to do my research and ask people that take working out seriously, and get their input on what and how I should go about doing this the right way.

Weird how these things fall into place when you least expect them to. My wife is in a networking group and it happens that one of the people in her group owns a fitness training facility, and was having a free class that Saturday. So we both went to this class called "Boot Camp." I'm thinking "Boot Camp??!!" hmmm, what am I getting myself into here, is there gonna be a guy screaming in my face telling me to "drop and give me 20!!!" But no, it wasn't like that at all. It was a very intense workout involving circuit-training cardio and a few other things. Man was I exhausted at the end of this 1 hour class. I even felt light headed. But after taking this class, I realized that "THIS IS WHAT I NEED" So I signed up for a month, taking class 3 times a week. It took some time to get my body used to it, but now it is great.

At first working out was good, but there was something lacking on my end. What I then realized is that I really need to change my eating habits, and then I thought to myself " Does this mean no more beer?" Awe Crap!! I guess I really have to take this diet thing seriously. So the first thing I did was sit down with my trainer, Greg French, of Action Fitness, and he laid out all the right foods I needed to be eating, adding some protein shakes, eating more veggies, changing my white starches to whole-wheat and whole grain, the list goes one.

Once I changed my eating habits and changed my portions of food to smaller amounts too, I started noticing a big difference in how I looked, and felt. I felt stronger, less tired and the fact that my stomach started shrinking away was a plus. When I started this Boot Camp Class I weighed a little more than 195lbs and my waist was 36". Most of the extra weight was in my belly area. By the end of my first month of class I shrunk down to 189lbs and a 35" waist.

As I proceeded to take the class and stay true to the diet I was on, the pounds kept shifting to muscle and disappearing from my waist line. By the end of my second month I had lost almost 15 lbs and 2 waist sizes. Now I am really seeing & feeling the difference overall. A few months have past since I had started the class, now I am 175lbs with a 32" waist and 11% BF - no more love handles or belly, and I have gained a ton of muscle in places I never thought possible. One thing I will leave you with is that "motivation" gets you started, but "dedication" keeps you on the right path & moving in the right direction. I deeply suggest taking a Boot Camp class, if you have one available to you. You will thank yourself later when you’re walking down the beach without a ton of cloths on to cover up your out-of-shape body because you didn’t go to the gym to work out several months before. Live life to the fullest, and enjoy it.