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

Friday was meant to be a short but INTENSE workout. I put together a great fat blasting routine today. It may not look too tough but put yourself through it. The big trick it go through each round with no rest, you rest at the end of each round.

Put yourself through this routine and you will be sweating, your heart will be pounding and you will get the fat blasting.

Warmup
30 Pushups

Round 1
————————–
DBell Shoulder Press
4 x 50lbs (no rest)
8 x 40lbs (no rest)

Incline DBell Bench Press
8 x 40lbs (no rest)

DB Lunges
24 x 25lbs – 12 each side (no rest)

DBell Rows
12 x 60lbs (no rest)

Deadlift
12 x 95lbs (no rest)

BBell Curls
10 x 95lbs (no rest)

Behind the Head DBell Tricep Extensions
16 x 50lbs (2 minutes rest)

Round 2
————————-
DBell Shoulder Press
12 x 40lbs (no rest)

Incline DBell Bench Press
12 x 35lbs (no rest)

DB Lunges
24 x 25lbs – 12 each side (no rest)

DBell Rows
10 x 60lbs (no rest)

Deadlift
12 x 95lbs (no rest)

BBell Curls
10 x 85lbs (no rest)

Behind the Head DBell Tricep Extensions
16 x 50lbs (2 minutes rest)

Round 3
————————–
DBell Shoulder Press
4 x 50lbs (no rest)
8 x 40lbs (no rest)

Incline DBell Bench Press
8 x 35lbs (no rest)

DB Lunges
24 x 25lbs – 12 each side (no rest)

DBell Rows
10 x 60lbs (no rest)

Deadlift
12 x 95lbs (no rest)

BBell Curls
10 x 85lbs (no rest)

Behind the Head DBell Tricep Extensions
16 x 50lbs (2 minutes rest)

100 Sitting Abs Twist with 6lb Medicine Ball
100 (30 seconds rest)
50 (30 seconds rest)
30 (30 seconds rest)

Floor Sweepers holding 85lbs
20 (30 seconds rest)
12 (30 seconds rest)
10 (30 seconds rest)

DAMN, I know you are looking at the title saying spaghetti arms? Well that is what I felt like after I finished cranking out tonight’s workout.

First thing that you have to understand is that I am 47 years old and don’t care how much weight that I lift as long as I am making improvements. I learned about egos and injuries last year when a night of heavy curls, followed by a mistep playing softball lead to hernia surgery and a couple of months just feeling like crap after that. So decided let’s just keep making progress, logging progress, logging mistakes and moving forward.

I want my workouts to be hard, intense and less than an hour. I hit things fast, hard and with little rest. Knock out a set, write it down, get drink or wipe the sweat and know out the next set. That is one reason that I don’t go to the gym and have everything set up in the sweat box at my house. No playing around just WORK!

So moving on to spaghetti arms. I am not the most powerful guy out there but I love working out. The one thing how ever that I don’t really get into working on for some reason has always been biceps. I just get bored doing curls. I love doing tricep presses, but just don’t get into curls. Anyway, tonight was bicep destruction. How ever it followed shoulder destruction, so there was some seriuos destruction going on.

You will notice that for the dumbbell curls I did a descending and ascending set with 30 second rest stops instead of non-stop. By doing this I could go from descending to ascending with no big break and it really kept the intensity going.

So let’s get with it.

Wednesday’s Workout – Shoulders & Biceps.

Songs of the Day:
Mysterious Ways – U2
Ah Leah – Donnie Iris

Shoulders
——————-
Kettlebell
2 hand swing/ Clean/ Push Press Combo
12 – 30lb KBells (30 seconds rest)
12 – 30lb KBells (30 seconds rest)
12 – 30lb KBells (60 seconds rest)

DBell Shoulder Press
10 – 40lbs (30 seconds rest)
7 – 40lbs (30 seconds rest)
10 – 35lbs (30 seconds rest)
8 – 35lbs (30 seconds rest)
10 – 30lbs (30 seconds rest)
10 – 30lbs (30 seconds rest)

Deep Swimmers Press
10 – 20lbs (30 seconds rest)
10 – 20lbs (60 seconds rest)

Lateral Raises – Altnernating Front/Side
16 – 20lbs – 8 each way (30 seconds rest)
16 – 20lbs – 8 each way (60 seconds rest)

Kettlebell (Repeat)
2 hand swing/ Clean/ Push Press Combo
10 – 30lb KBells (30 seconds rest)
8 – 30lb KBells (60 seconds rest)

Biceps
EZ Bar Curls
8 – 85lbs (30 seconds rest)
8 – 85lbs (60 seconds rest)
8 – 85lbs (no rest)

DBell Curls
10 – 40lbs – 5 each (30 seconds rest)
12 – 35lbs – 6 each (30 seconds rest)
14 – 30lbs – 7 each (30 seconds rest)
16 – 25lbs – 8 each (30 seconds rest)
20 – 20lbs – 10 each (no rest)
10 – 25lbs – 5 each (30 seconds rest)
12 – 30lbs – 6 each (30 seconds rest)
10 – 35lbs – 5 each (30 seconds rest)
6 – 40lbs – 3 each (30 seconds rest)
4 – 50lbs – 2 each (60 seconds rest)

EZ Bar Curls (Repeat)
6 – 85lbs (60 seconds rest)

Sitting Medicine Ball Twist (6lb Medicine Ball)
100 (30 seconds rest)
50 (30 seconds rest)

Straight Leg Over Head Medicine Ball Touch Touch (6lb Medicine Ball)
20

Floor Sweepers (No Weight)
16

Went hardcore old school today. Nothing fancy, just simple work. I don’t get all caught up in the so called Cross Fit craze because old school and cross training has been going on for years and years with out someone having to be an expert about it.

Think about it, what Zach Even-Esh & Elliot Hulse do is TOTALLY OLD SCHOOL and yes Cross Fit is a great program, but Cross Fit (old school cross training) isn’t new just like kettlebells aren’t new. When you get people that there is a new phenomenon, chances are that is has been done before and someone has just found a new way to market it.

Zack and Elliot have been doing what they do for a while and are good at what they do. Hardcore gets results. It doesn’t have to be a new fad or new toy that you get from HSN or QVC. Pavel proves all that you need is a kettlebell. Elliott and Zack show that you don’t need anything but an old warehouse, old gear and heart.

Anyway today’s workout was kind of inspired by the guys above, while not totally what they would do.
I don’t have the power rack and stones but I am getting there. I do have balls though…

Song of the day: U2 – Mysterious Ways

Warmup:
Sledgehammer – no rest with sledghammer – the closer to the end that you hold the hammer, the harder that it is.
———————–
Single Arm Behind the Head Raises – 20 each side
Flip the switch (curls) – 20 each side
Drive the Post – 20 each side
Fireman – 20 each side
Tree Choppers 20 each side (60 seconds rest)

Kettlebell Work:
———————–

Alternating 1 Arm Swings:
20 – 10 each side (no rest)
2 Hand Swings
20 (30 seconds rest)

Alternating 1 Arm Swings:
20 – 15 each side (no rest)
2 Hand Swings
10 ( 30 seconds rest)

Alternating 1 Arm Swings:
20 – 15 each side (no rest)
2 Hand Swings
10 ( 30 seconds rest)

2 Hand Swings
20 ( no rest)
Alternating 1 Arm Swings
20 – 10 each side (30 seconds rest)

1 Arm Swings
20 – 10 each side (30 seconds rest)

1 Arm Swings
10 – 5 each side (no seconds rest)
Alternating 1 Arm Swings
10 – 5 each (no rest)
2 Hand Swings
10 (60 seconds rest)

Altenating 1 Arm Swings
20 – 10 (no rest)
2 Hand Swings
10 (30 seconds rest)

2 Hand Swings
20 (60 seconds rest)

Snatches
20 – 10 each side (30 seconds rest)
10 – 5 each side (60 seconds rest)

Half Mile Walk with 60lb Sandbag.

Check out Zack’s site here – Zack Even-Esh
Check out Elliott’s site here – Elliott Hulse

OLD SCHOOL

Cheap Old School Supplement That Burns Fat Fast!

By Jeff Anderson

All but lost is a little-known “Old School” supplement that used to be one of pro bodybuilding’s Top Gun supplements for when competitors were trying to shed crazy amounts of body fat, but needed to hold on to as much muscle as possible.

Why haven’t you heard of it as often?

Well quite frankly, over the years, individual supplements just haven’t been as “sexy” as the high priced “breakthrough formulas” being marketed…and not as profitable for the supplement companies!

So what is this amazing (yet boring) supplement that can dramatically increase fat-burning while helping keep the muscle mass you’ve worked so hard for?

It’s called “Medium Chain Triglycerides” (MCT’s) and it’s one of those supplements that has been PROVEN to work!

MCT’s most often come in the form of an oil (either by itself in supplement form or in coconut oil) and is itself a FAT…

…a fat that actually BURNS FAT!

You see, MCT’s are digested differently than other fats.

For one, they CANNOT trigger fat storage no matter how much you take!

Weird…but TRUE!

Also, they produce a LOT of energy and are burned very quickly, thereby saving your muscles from being broken down for fuel during cycles of intense training.

I suggest using the complete formula in “Homemade Supplements” first because I show you how to use it in combination with a few other cheap supplements to create a KILLER personal supplement you can make yourself!

(You can learn how to make your own supplements at www.MakeYourOwnSupplements.com)

However, you can also take a tablespoon by itself during dieting cycles when you need extra energy but don’t want to increase your calories.

The best times are immediately upon waking or about 20-30 minutes before weight training.

Give this “lost supplement” a try if your goal is to burn body fat while you’re still training with weights.

It’s a VERY powerful addition to your supplement program that won’t cost you a kidney!

About:
Jeff Anderson (The Muscle Nerd)
The “Muscle Nerd”, Jeff Anderson, is a world-renowned fitness consultant and author, most noted for his cutting edge research in natural bodybuilding and fat loss.

Today’s workout was all business. You are going to be seeing a lot of farmers walks in the upcoming weeks to help strengthen a week shoulder and improve my grip. You will also see a lot of INTENSE workouts, mixing things up quite a bit.
I don’t bench a lot because of a bad shoulder, so I replace a lot of weight with intensity and short rest periods.

I am gearing towards both AKC & RKC certification next year.
Hopefully I will make it.

Songs of the day
Won’t Get Fooled Again – The Who
Calling All Angels – Train

Let’s Get INTENSE

BBell Flat Bench Press
1 x 200lbs (30 seconds rest)
2 x 200lbs (30 seconds rest)
3 x 200lbs (30 seconds rest)
3 x 200lbs (30 seconds rest)
3 x 200lbs (30 seconds rest)
3 x 200lbs (30 seconds rest)
3 x 200lbs (30 seconds rest)
2 x 200lbs (30 seconds rest)
2 x 200lbs (30 seconds rest)
2 x 200lbs (30 seconds rest)
3 x 190lbs (30 seconds rest)
3 x 190lbs (30 seconds rest)
3 x 190lbs (30 seconds rest)
2 x 205lbs (60 seconds rest)
3 x 200lbs (60 seconds rest)
3 x 215lbs (60 seconds rest)
3 x 220lbs (60 seconds rest)

Incline DBEll Bench Press
20 x 40lbs (45 seconds rest)
10 x 50lbs (30 seconds rest)
4 x 60lbs (30 seconds rest)

Alternating Incline DBEll Bench Press
10 x 50lbs – 5 each side (30 seconds rest)
20 x 40lbs – 10 each side (30 seconds rest)
14 x 40lbs – 7 each side (30 seconds rest)

5 Dips

Behind Head DBell Tricep Extensions
10 x 68lbs (60 seconds rest)
9 x 68lbs (60 seconds rest)
8 x 68lbs (60 seconds rest)
8 x 60lbs (60 seconds rest)
8 x 60lbs (60 seconds rest)
6 x 60lbs (60 seconds rest)
10 x 50lbs (60 seconds rest)
8 x 50lbs (60 seconds rest)
8 x 50lbs (60 seconds rest)
8 x 50lbs (60 seconds rest)

.5 Mile Farmers Walk
Carrying 40lb backpack & 2 – 30lbs Kettlebells

OK Gang, I have been away for a couple weeks. Had and real busy schedule. I also play bass guitar in a band and we were doing a lot of rehearsal for show.

Needless to say, I woke today inspired and missing my kettlebell. I decided to get back into the routine with a week of swings and more.

Monday’s Workout
—————————

Warm-up
————————–
Halos – 20 each way
Arounds – 20 each way
Figure 8s Between the legs – 20 each way

2 Hand Swings
—————————
30 – (30 seconds rest)
30 – (30 seconds rest)
30 – (30 seconds rest)
30 – (30 seconds rest)
30 – (30 seconds rest)
30 – (30 seconds rest)
30 – (30 seconds rest)
30 – (60 seconds rest)

Clean & Press
—————————
10 each side (30 seconds rest)
8 each side (30 seconds rest)
6 each side (60 seconds rest)

Snatch
—————————
10 each side (30 seconds rest)
8 each side (30 seconds rest)
6 each side (60 seconds rest)

Farmer’s Walk
—————————
.5 mile with 2 30lb kettlebells

Done