fitness

Day 1

January 3, 2011 — Leave a comment

Well did cardio this morning on a stepmill. 50 minutes on the fat burn program kinda sucked, but I gotta get this body fat off fast so not going to think about it. Will do a 30 minute Zumba session also on the Wii. Always good to do different types of cardio.

My diet is straight forward. One meal of carbs and that is it. I get oatmeal at breakfast. So looking forward to July 17th. Then again it is really bad on your body to overload carbs right after a show so I will work up to a normal level of carbs over 2 weeks.

Also planning to take a nice vacation with my wife up to Tennessee so she can see all her friends and I can see all the spots she hung out and worked at. Never been to Nashville so I will try to find out from Nashville residents Flex Lewis or Brendan Curry where a good gym is located.

Well time to Zumba.

Shoulders

October 20, 2010 — Leave a comment

Well today was shoulders and I did a few things a little different today.  Did not touch any heavy weights at all.  Did lighter weights with strict form and held everything for a count of three.  I really forced myself to flex the muscle.  I wanted a good mind muscle connection today.  I have to say it worked because it sucks to type right now.  My traps hurt like crazy along with my delts.  So without further adieu here is my routine.

DB Shoulder press 1×8 55

Side lateral raises 1×8 25

Front Lateral raises 1×8 25

Cable Side Laterals 7×12 20

Rear Pec Dec 1×8 125

High Pulls 7×12 60

DB Shrugs to front 2×12 60

DB Shrugs to side 2×12 60

Behind the back shrugs 7×12 225

Like I said everything was really slow with full movements and a lot of stressing the form.  I feel it tonight hell I felt it during the workout especially when I was flexing during my 7’s.  Cardio this morning was 15 minutes long, but it was my day off from cardio.  Tomorrow will be back to 45 minutes.

Monday Back routine

October 20, 2010 — Leave a comment

Alrighty 2 days late, but not to late.  Below is the routine for Monday.  It was back width day for me so I just want to say I killed it really hard.  Remember that I am doing a HIT/FST hybrid workout now.  So the warm up sets are not listed below.

Wide Grip Chins 3xfailure bodyweight

Wide Grip Pulldowns 1×8 265

Barbell Rows 1×8 315

Hammer Rows 1×10 6 plates

Deads 1×8 550

Low Lat pulls 7×12 120

OK I added in deadlifts this week just to throw in a wrinkle.  My back is killing me right now 2 days late since I killed it.  Upping my Cell KEM from 2 scoops to 2.5 this week to see if it helps with recovery more.  Cardio is going good.  I actually look forward to getting up at 5AM to do it.  5 days at 45 minutes a session.  Abs are about to get kicked into overdrive.  Going to do them every 3 days may cut it down to 2 days if I need to.  All depends on how my photos look and what my trainer sees things.