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

Monday 4-27-2009
—————————————

Warmup
30 Pushups (no rest)

Inverted Rows
15 (30 seconds rest)

10 (30 seconds rest)

10 (30 seconds rest)

Back /Legs PULL
——————————–
BBell Rows
12 x 105 (30 seconds rest)

6 x 145 (30 seconds rest)

6 x 145 (30 seconds rest)

6 x 145 (30 seconds rest)

6 x 145 (30 seconds rest)

6 x 145 (30 seconds rest)

6 x 145 (30 seconds rest)

6 x 145 (60 seconds rest)

DBell Bent 1 Arm Rows
12 x 60lbs – each side (30 seconds rest)

12 x 60lbs – each side (30 seconds rest)

12 x 60lbs – each side (30 seconds rest) – Pulse 154

12 x 60lbs – each side (2 minutes rest)

Biceps
——————————————-
1 Set Cheat DBell Atlernating Curls
6 x 60lbs – (3 each side) – (60 seconds rest)

BBell Curls – (I don’t know why I hate these)
8 x 95lbs (60 seconds rest)

8 x 95lbs (60 seconds rest)

8 x 95lbs (60 seconds rest)

8 x 95lbs (2 minutes rest) – Pulse 153

8 x 95lbs (60 seconds rest)

8 x 95lbs (90 seconds rest)

Alternating BBell Curls
12 x 40lbs (6 each side) – (45 seconds rest)

12 x 40lbs (6 each side) – (45 seconds rest)

12 x 40lbs (6 each side) – (45 seconds rest)

12 x 40lbs (6 each side) – (no rest)

12 x 40lbs (6 each side) – (Done)

Hard to believe that today is only the second day on iron supplements and I feel pretty good. Wen I got home today I was going to do kettlebells, but had a headache so I laid down for a bit.

I decided that I would do a upper body push BLAST. So that is Chest/Shoulders/Triceps.
I am still trying to find were the strength went since my surgery, but I really think that once that I have the iron back in me and keep at it, that it will all come back.

Today was a great workout for still getting back into things. We will have to see tomorrow, as because of the low iron and fatigue I haven’t worked out for three days in a row yet since my surgery. I would just run out of gas.

You will see that I am not doing high reps. I am working on getting my strength back. I am going to do this for the next 2-3 weeks, then I am going to start Craig Ballantyne’s Turbulence Training program to get ripped.

I got the trial offer, check it out here.

No songs of the day today. I was band of the day SKILLETT. The kicked ass, especially for bench pressing. Download some SKILLETT and crank them up, you will see what I mean.

A friend sent me this the other day and I thought that I should post up here for everyone.

I am always on the look out for inspiring information and life lesson reminders to pass along to friends close by and friends online

This list of tips may help you turn yourself around, or help you turn someone else around

Health:
1. Drink plenty of water.
2. Eat breakfast like a king, lunch like a prince and dinner
like a beggar.
3. Eat more foods that grow on trees and plants and eat less
food that is manufactured in plants.
4. Live with the 3 E’s — Energy, Enthusiasm and Empathy.
5. Make time to pray.
6. Play more games.
7. Read more books than you did in 2008.
8. Sit in silence for at least 10 minutes each day.
9. Sleep for 7 hours.
10. Take a 10-30 minutes walk daily. And while you walk,
smile.

Personality:
11. Don’t compare your life to others’. You have no idea what
their journey is all about.
12. Don’t have negative thoughts or things you cannot control.
Instead invest your energy in the positive present moment.
13. Don’t over do. Keep your limits.
14. Don’t take yourself so seriously. No one else does.
15. Don’t waste your precious energy on gossip.
16. Dream more while you are awake.
17. Envy is a waste of time. You already have all you need.
18. Forget issues of the past. Don’t remind your partner with
His/her mistakes of the past. That will ruin your present happiness.
19. Life is too short to waste time hating anyone. Don’t hate
others.
20. Make peace with your past so it won’t spoil the present.
21. No one is in charge of your happiness except you.
22. Realize that life is a school and you are here to learn.
Problems are simply part of the curriculum that appear and fade away
like algebra class but the lessons you learn will last a lifetime.
23. Smile and laugh more.
24. You don’t have to win every argument. Agree to disagree.

Society:
25. Call your family often.
26. Each day give something good to others.
27. Forgive everyone for everything.
28. Spend time w/ people over the age of 70 & under the age of 6
29. Try to make at least three people smile each day.
30. What other people think of you is none of your business.
31. Your job won’t take care of you when you are sick. Your
friends will. Stay in touch.

Life:
32. Do the right thing!
33. Get rid of anything that isn’t useful, beautiful or joyful.
34. GOD heals everything.
35. However good or bad a situation is, it will change.
36. No matter how you feel, get up, dress up and show up.
37. The best is yet to come.
38. When you awake alive in the morning, thank GOD for it.
39. Your Inner most is always happy. So, be happy

It may seem like a lot, but it really isn’t. Put just a few of these tips into action and you how much better your life is.

OK back to the grind and back to working today after yesterdays doctor visit and procedures.

I got home from work late, after a freaking 3 hour afternoon meeting. It is hard to motivate yourself when you get home late, but I wasn’t going to miss today’s work.

Today I wasn’t too sure how things would go. I am still a little weak from not eating for a day and half, but wanted to crank one out anyway.

Today was Back/Biceps/Lower Body PULL.  Things started off  a little slow and I though poor as I hit the back first. I felt weak and was not with it during warm ups (inverted body weight rows). When I hit barbell rows and really got the blood flowing things started feeling better. I could tell that if I just pushed a little, I could get things going. What it took was a kick ass song by AudioSlave – The Shape of Things, cranking in  my ears. That baby got played four times during BBell rows and DLift.

While it wasn’t a perfect workout, it was pretty good for getting back on track.

Songs of the day:
AudioSlave – The Shape of Things
Big & Rich – Save A Horse, Ride A Cowboy
Brig & Rich – Coming to Your City

Wednesday 4-22-2009
—————————————

Warmup
25 Pushups (no rest)

Inverted Rows
12 (30 seconds rest)

12 (30 seconds rest)

12 (30 seconds rest)

Back /Legs PULL
——————————–
BBell Rows
12 x 105 (no rest)

Single Leg Romanian Dead Lifts
12 x 25lbs DBells each side (45 seconds rest)

BBell Rows
12 x 115 (no rest)

Single Leg Romanian Dead Lifts
12 x 25lbs DBells each side (45 seconds rest)

BBell Rows
12 x 125 (no rest)

Single Leg Romanian Dead Lifts
12 x 25lbs DBells each side (60 seconds rest)

DBell Bent 1 Arm Rows
15 x 40lbs – each side (no rest)

Hip Bridges on Chair
20 (30 seconds rest)

DBell Bent 1 Arm Rows
15 x 40lbs – each side (no rest)

Hip Bridges on Chair
20 (30 seconds rest)

DBell Bent 1 Arm Rows
15 x 40lbs – each side (no rest)

Hip Bridges on Chair
20 (30 seconds rest)

12 x 40lbs – each side (60 seconds rest)

Two DBell Stiff Leg Deadlifts
8 x 60lbs (no rest)

Single Leg Hip Extensions
12 each side (30 seconds rest)

8 x 60lbs (no rest)

Single Leg Hip Extensions
12 each side (60 seconds rest)

8 x 60lbs (no rest)

Single Leg Hip Extensions
12 each side (2 munutes rest)

Biceps
BBell Curls
6 x 125lbs (60 seconds rest)

8 x 105lbs (60 seconds rest)

6 x 105lbs (60 seconds rest)

6 x 95lbs (2 minutes rest)

10 x 95lbs (960 seconds rest)

8 x 95lbs (90 seconds rest)

8 x 95lbs (90 seconds rest)

8 x 95lbs (90 seconds rest)

Just wanted to let eveyone know that the Dr. visit went good today.

They did an Upper GI & colonoscopy because I was so anemic. No bleeding in stomach found. The Dr. thinks that it is just taking longer to get back to normal since my hernia surgery, so I am on iron supplements.

All that I can say is that I was hungry. After over 30 hours not being aloud to eat, when they handed me crackers and a diet coke it was GONE!

I am thinking about scanning the exam images and posting them up.

Great day today…….

Where did my iron go?

Got the doctor report this wee and for the second month in a row I have really low iron levels. Yes they are low enough to be considered anemic. That would explain why I am sore tired and if I work out two days in row I can barely get through a third day. For some reason I also had high creat levels, so they had a sonogram done of my kidneys. They turned out OK.

Next Tuesday I have to have both an upper GI test & a colonoscopy. EHHH to that. For some reason the doctor thinks that I may be losing blood somewhere. Even though none is coming out from any place.

The reason for the test is that two months ago I went for a checkup and told the doctor that the strength wasn’t there at all since my hernia surgery. I also couldn’t get in three workout in a row and was constantly tired. So we will see how it all goes.

The bad thing is that from Monday when I wake up, all day all that I can have is clear liquids. On Tuesday NOTHING until after the test at around 3:00pm…… ARGHHH

OK, So here is today’s workout. Remember we are taking one day each week and pushing strength. Today it is the bench. I am going to tell you that it started out lethargic and going no where until I hit the song of the day.

Songs of the day:
Tunnel – 3rd Day
Heroes – The Wallflowers
Mysterious Ways – U2

————————————-
Chest
————————————
Warm Up
DB Flat Bench
20 x 40lbs (60 seconds rest)

12 x 60lbs (60 seconds rest)

10 x 60lbs (60 seconds rest)

BBell Flat Bench Press
4 x 185lbs (45 seconds rest)

4 x 185lbs (60 seconds rest)

6 x 185lbs (45 seconds rest)

4 x 185lbs (45 seconds rest)

5 x 185lbs (45 seconds rest)

4 x 185lbs (45 seconds rest)

4 x 185lbs (45 seconds rest)

3 x 205lbs (60 seconds rest)

2 x 215lbs (90 seconds rest)

2 x 215lbs (90 seconds rest)

2 x 215lbs (90 seconds rest)

1 x 225lbs (90 seconds rest)

1 x 225lbs (90 seconds rest)

1 x 230lbs

DONE!!!!!

I will keep this post short, like the workout.

Many of us are business travelers or have hectic schedules, where finding time seems to be a problem or excuse not to work out.

In my eyes it is just A BAD EXCUSE. On a recent trip to Atlanta I did not bring any of my DVDs and the hotel that I was staying in only had treadmills (BORING), so I put together a quick 20 minute workout that I did on Monday, Wednesday & Friday.

Here’s a great example of one of my fat burning workouts
using bodyweight exercises that took about 15 minutes,
including warm up and cool down.
——————————————–
30 Jumping Jacks
30 Seal Jacks
25 Bodyweight Squats
25 Push Ups
20 Mountain Climbers
12 Leg Raises
15 Wide Push Ups
30 Lunges (15 Per Leg)
10 Diamond Push Ups

Don’t rest in between each exercise.
After the first round, I rested two minutes and repeated another round.

Hey, trust me YOU WILL FEEL IT.
You will get your heart pumping.

If that isn’t enough for you, then add a third or 5 reps to each exercise.

While I am not on the travel road much, I do have a pretty hectic schedule. Fitting a quick routine like in the morning is just a great way to start the day. You are energized and ready to go.

Don’t make excuses. GET YOUR ASS UP AND DO IT!

I get emails about where do I find good bodyweight workouts?
One good place is Craig Ballantyne’s Turbulence Training. Craig’s programs are great fast FAT BLASTING workouts. You don’t spend a lot of time on unless junk.

 With Turbulence Training you get RESULTS. You feel better and you look better. I used to spend hours a week on the treadmill or elliptical machine, but TT put an end to the wasted time.

Remember, there is NO EXCUSE.

Coming this Summer from BeachBody. Their most EXTREME program yet.

INSANITY is the most intense and thorough cardio-intensive program ever set to DVD.

Beachbody plans to launch INSANITY late this Summer. It is planned to have a workout program of 10 workouts, including:

1. Dig Deeper/Fit Test
2. Plyometric Cardio Circuit
3. Cardio Power & Resistance
4. Cardio Recovery/Max Recovery
5. Pure Cardio/Cardio Abs
6. Cardio Abs
7. Core Cardio & Balance
8. Max Interval Circuit
9. Max Interval Plyo
10. Max Cardio Conditioning/Cardio Abs

Plus it will include the INSANITY Fitness guide, the Elite Nutrition guide and Wall calendar.

That’s right motivation for today is not to look like Kevin James. OK, look I know that he may be a great guy, he has bucks, some fame, the women and a cheesy Mall Cop movie.

BUT THERE IS NO WAY IN HELL THAT I WANT TO BE THAT FAT!!!!

Song of the day: Satisfaction Guaranteed – The Firm

—————————–
Upper/Lower BLAST
—————————–
Back / Legs
Inverted Bodyweight Rows
12 – (no rest)

Single Leg Romain Dead Lifts
12 x 25lbs – each side (45 seconds rest)

Inverted Bodyweight Rows
12 – (no rest)

Single Leg Romain Dead Lifts
12 x 25lbs – each side (45 seconds rest)

Inverted Bodyweight Rows
12 – (no rest)

Single Leg Romain Dead Lifts
12 x 25lbs – each side (60 seconds rest) – 142 heart rate
BBell Rows
12 x 100lbs – (no rest)

Hip Bridges on Chair
25 (45 seconds rest)
BBell Rows
12 x 100lbs – (no rest)

Hip Bridges on Chair
25 (45 seconds rest)
BBell Rows
12 x 100lbs – (no rest)

Hip Bridges on Chair
25 (60 seconds rest)

1 Arm DBell Rows
12 x 60lbs each side- (no rest)

Single Leg/Hip Extensions
12 each side -(45 seconds rest)

1 Arm DBell Rows
12 x 60lbs each side- (no rest)

Single Leg/Hip Extensions
12 each side -(45 seconds rest) – 151 heart rate

1 Arm DBell Rows
12 x 60lbs each side- (no rest)

Single Leg/Hip Extensions
12 each side -(60 seconds rest)
BBell Curls
8 x 100lbs (45 seconds rest) – 147 heart rate

8 x 100lbs (45 seconds rest)

6 x 100lbs (60 seconds rest) – 152 heart rate
EZ Bar Curls
8 x 85lbs (45 seconds rest)

8 x 85lbs (45 seconds rest)

8 x 85lbs (45 seconds rest)
Concentration Curls
8 x 30lbs – each side (30 seconds rest)
Alternating DBell Hammer Curls
20 x 30lbs – 10 each side (60 seconds rest)

Core
———————–
Push Up Bridge
60 seconds (no rest)

Side Bridge
30 seconds each side (no rest)

Plank
60 seconds (no rest)

Side Plank
30 seconds

DONE!

While I am a fan of Jim Cramer and not so much Jon Stewart this is a goo watch.