Fat Burning Workouts – The Place to BLAST the FAT – Get Lean, Fit & Mean

It’s Wednesday and it is COLD!!!

It is one of the coldest spells that we have had in Florida in a long time, and the coldest since I have moved to the Bronson/Gainesville area. Last night was so bad that our pipes froze and broke outside. So needless to say it was a busy day.

So after getting the pipes fixed, insulated and the water running again I hit up LHM. I put a quick video up because I have already got emails about not putting any up last week. I will try to put at least one video update up each week.

Find out more about Elliott & Mike’s Lean Hybrid Muscle Program. Hey, the New Year has started. What are you waiting for?

A quick look at the homemade warehouse gym and more on kicking off the Lean Hybrid Muscle Program.

Click Here and Find Out More About Lean Hybrid Muscle.

Day 1 of the Lean Hybrid Muscle program. Getting started, so stay tuned for weekly updates.

Click Here and Find Out More About Lean Hybrid Muscle.

That’s right tonight will be the start of Elliott Hulse’s Lean Hybrid Muscle program. Let’s hope that I hang, it is going to be an ASS KICKER!

Find out more about Lean Hybrid Muscle here.

It was 1 year ago at this time today that I was just arriving home from hernia surgery. I didn’t really feel to much that night but the next day DAMN!… I remember the nurse from the outpatient surgery center called to see how I was doing. I told that i was in pain and she asked was I taking my medicine. I said yes, I took 1 about an hour ago. She said that I think you need to read the label, you are supposed to take two. Oh well… I don’t like taking prescribed medicine but it help me sleep it off.

You will also notice the fat that has to disappear this year.

Since it took 3 months before I could workout with weights and another 3 to get back in a routine, this year I haven’t been too worried about the amount of weight that I push and pull, just the progress. Add to that, I don’t have a squat rack and work out alone (I live in the boonies). So I keep things to what I can lift sake over my head. I am looking to get a squat rack soon.
You will also notice that I kept the deadlifts to 4 sets. This is because I have only them with dumbbells since the hernia last December. I wanted to be a little careful.

Being that today was a trip down memory lane, I decided to go straight to the bar. That’s right hit up on the basics.
Since I am going to be starting Elliott Hulse’s Lean Hybrid Muscle Program next week, I figured that we would keep it simple, intense and quick tonight.

Today was simple; Barbell bench, barbell squats, barbell deadlifts & floor sweepers. I followed this up with a mango, banana – whey protein shake and a half of peanut butter sandwich on wheat bread.

Monday’s Routine
Songs of the day:
Suffocation – Poppa Roach
Alive – P.O.D.

BBell Flat Bench Press
12 x 135lbs (60 seconds rest)
6 x 155lbs (60 seconds rest)
8 x 155lbs (60 seconds rest)
6 x 155lbs (60 seconds rest)
5 x 165lbs (60 seconds rest)
6 x 165lbs (no rest)

BBell Squats
12 x 115lbs (60 seconds rest)
12 x 115lbs (60 seconds rest)
12 x 115lbs (60 seconds rest)
12 x 115lbs (60 seconds rest)
12 x 115lbs (60 seconds rest)
12 x 115lbs (60 seconds rest)
12 x 115lbs (2 minutes rest)

BBell Deadlifts
8 x 145lbs (60 seconds rest)
7 x 145lbs (60 seconds rest)
6 x 145lbs (60 seconds rest)
6 x 145lbs (60 seconds rest)

Floor Sweepers with 85lbs
20 (no rest)
Viups with 85lbs
12 (no rest)
Reverse Crunches with 85lbs
12 (2 minutes rest)

Floor Sweepers with 85lbs
20 (no rest)
Viups with 85lbs
6 (2 minutes rest)

Stretch
5 minutes (Done)

It was a tough day today. I fought a cold bug over the weekend and even today I had a hard time kicking things into gear but after a lunch time nap I managed to finally start the engines.

I also got hooked up with a some what loud but very knowledgeable strength & conditioning coach named Elliott Hulse. He is a professional strongman competitor who runs a strength & conditioning camp in St. Petersburgh, Fl. Now I was just kidding about the loud part, Elliott is very dedicated and enthusiastic about getting high school athlete into top shape. Now by shape I don’t mean just cardio shape. Elliott’s gang gets bigger, stronger & faster the natural way, with hard work.

I got Elliott’s latest program Lean Hybrid Muscle and I will be reading it this week to put into action and review starting next week.
Stay tuned as I sure that this will be an ASS KICKING workout.

Now on to Monday’s workout.

Today was as Hybrid type workout to start and get ready for Elliot’s hardcore program next week. Now I didn’t use any sandbags, sledgehammers or kegs today because I still need to get a keg and tire but I did go at it hardcore – hybrid style.

This was broken down into a non-stop routine. Each exersice done with no rest until the round was complete. I don’t care about how much weight that I am doing, just that I am going at with extreme intensity.

Song of the day: Re-Arranged – Limp Biscuit

Round 1 – Remember NO REST in between sets
——————————
DBell Flat Bench Press
20 x 40lbs

DBell Squat/Shoulder Press Combo
12 x 35lbs

DBell Deadlift
12 x 35lbs

DBell Rows
12 x 60lbs

BBell Curls
12 x 85lbs

DBell Tricep Extensions
12 x 60lbs (2 minutes rest)

Round 2 – Remember NO REST in between sets
——————————
DBell Flat Bench Press
20 x 40lbs

DBell Squat/Shoulder Press Combo
12 x 35lbs

DBell Deadlift
12 x 35lbs

DBell Rows
12 x 60lbs

BBell Curls
12 x 85lbs

DBell Tricep Extensions
12 x 60lbs (2 minutes rest)

Round 3 – Remember NO REST in between sets
——————————
DBell Flat Bench Press
16 x 40lbs

DBell Squat/Shoulder Press Combo
8 x 35lbs

DBell Deadlift
12 x 35lbs

DBell Rows
12 x 60lbs

BBell Curls
10 x 85lbs

DBell Tricep Extensions
12 x 60lbs (2 minutes rest)

Floor Sweeps – Holding 85lb Barbell
20 (no rest)
V-Ups – Holding 85lb Barbell
10 (60 seconds rest)

Floor Sweeps – Holding 85lb Barbell
20 (no rest)
V-Ups – Holding 85lb Barbell
8 (60 seconds rest)

Planks
40 Seconds – 40 seconds rest
30 Seconds – 30 seconds rest
25 Seconds – 25 seconds rest
25 Seconds – Done