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

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)