Another 38 Minutes!

Exercise Shoulders, Motivation No Comments »

Time is the one thing we all wish we had more of and the one thing you can’t get back.

Today I got in another 38 minute work out day two of the 3 in 1 workout. See below for details of the workout. I did switch up the beginning lift to bench press instead of push ups with resistance band. The bench press to me is a staple of working out; I know that there is some that say you don’t need to do bench press. Well to me one of the easiest ways to see that you are getting stronger over time is when you go from lifting 175 to 225. I also like to lift consistently when it comes to heavy weight. What I mean by this is lifting a challenging weight the same number of reps for x sets. For example in today’s workout I did 5 reps of 225 for 4 sets a total of 20 reps at 225 with a minute rest between each set. I could have push the first set to 8 rep but that would have tapped me out for the other 3 sets. Buy going with a lower number I was able to more reps over a greater number of sets. Instead of burning myself out on the first set. This method has helped me increase my overall strength. Remember different things work for different people. Give it a try for yourself. I always say that the enemy of change is the monotony of repetition mix it up! Below is a shot from this morning’s workout, the 90lbs of steel shot.

90lbs of Steel!Check out the post,Another 38 Minutes

Bench Press:
Set Reps Weight
1 5 225
2 5 225
3 5 225
4 5 225

Back Squat | Barbell:
Set Reps Weight
1 6 225
2 8 225
3 10 225

Stiff Leg Deadlift | Dumbbells:
Set Reps Weight
1 8 75
2 8 75
3 8 75

Bent Over Row | Barbell:
Set Reps Weight
1 8 135
2 8 135
3 8 135

Push Ups:
Set Reps Weight
1 56
2 4
I was going for 60! arms just gave out. Oh well next time!


Exercise Full Body, Motivation No Comments »

Ok so I haven’t been writing for a while and it’s all my fault I will admit it.

I don’t believe in excuses only change. We all have the ability to make excuses but change is a whole another bag of reality. When you make excuses you only miss out on your true potential. So with that being said I am going to make a effort to write more.

So the focus of today’s post GET IN WHAT YOU CAN is simple do what you can to get a workout in. Lately it’s been hard to get in my workouts life happens work, family time and sleep is important. My workouts sometimes take a back seat to these things but finding the time to keep up with my workouts is also important. Today was no different; I was up to 12:30 working and set the alarm to 5:00 am to get up and workout. Getting out of bed was hard with only four and a half hours of sleep. Four and half hours of sleep is not something I would advise for anyone to get, but if your like me and hate not getting your workout in I guess you get it 😉 . The other issue I have is getting to work early which means I have to catch the 6:40 leaving me an hour and twenty minutes to get in a workout, shower, get ready and get to the train. I hate working out being stressed for time that’s why I generally wake up at 4 or 4:30 am with lumie.

The clock is ticking, mentally and literally for me.

5:03 AM I actually get out of my bed I shuffle down stairs, my oldest son is up already which freaks me out because he is never up that early.

5:08 AM I grab an energy drink and head downstairs and the mental alarm goes off.

I have no idea what workout I am going to do one of the biggest pieces of advice I give everyone is have a plan when you get into the gym.

5:10 AM I look through my workout app (fitness builder) for a workout. I needed a workout something short 30 minutes, full body or split that is at least 3 days. I will supplement 2 days of circuit training in later.

5:16 AM The workout I found I believe it is from Mens Health 3 in 1 workout. I have a collection of workouts on my FB app so it makes it easier to switch things up.

5:54 AM Knock the work out in 38 minutes flat.

6:00 AM In the shower

6:20 AM Out the door making the 6:40 AM train.

So here is the deal – How I got this workout in.

1. I chose a work out that only had 5 exercises the workout below is actually 4. Repeated the one exercise twice. 

2. Rest time between exercises was 30 seconds. You won’t believe how much time shortening your rest times saves.

3. Intensity of the lift when your short on time you got to push yourself so lift a little heavier.

Below is day one of the workout.

Completed on 9/15/14 5:54 AM

Workout Time: 38:17

Rating: 5 stars

Deadlift | Barbell:

Set Reps Weight

1   8     225

2   8     225

3   8     225

Pull Up | Bodyweight:

Set Reps Weight

1   8

2   8

3   8

Overhead Press | Dumbbells:

Set Reps Weight

1   10   45

2   10   45

3   10   45

Curl | Barbell:

Set Reps Weight

1   10   70

2   10   70

3   10   70

Deadlift | Barbell:

Set Reps Weight

1   8     225

2   8     225

3   8     225

Push Ups!!!

Exercise Chest No Comments »

I am a big believer in doing basic exercises, push ups are definitely one of them. The most I have every done is 70 in 50 seconds! Here is a great article by Men’s Fitness that highlights 3 Ways to improve your push ups.

3 Ways to Improve Your Pushup

Get more out of the pushup than ever before with these quick and easy fixes.

3 Ways to Improve Your Pushup

Pushups are a great upper-body workout, touted for their ability to develop a strong, muscular chest, cannonball shoulders, and arms worthy of recognition. However, there are many other things that pushups do for the body, and falling behind in one area can render pushups ineffective, leading to disappointment and, in more serious cases, injuries. Next time you go to do pushups, keep these issues in mind.

THE ISSUE: Weak Core



Exercises such as the plank improve core endurance, which are critical for stability during a pushup. The ability to hold that classic pushup position is directly correlated to how long you can hold a plank and is an indicator of overall core strength. A weak core can lead to a “sag” in the lower back that changes the angle of the shoulder joints and how the muscles are being worked. Changing this angle, or positioning, can lead to serious injury and diminished results. Work planks into your routine 1-2 days per week for 3-4 sets of maximum holds.

Check out the Rest of the Article here


Good article about Eggs

Nutrition No Comments »

Nutrition Q&A: Am I Eating Too Many Eggs?

Eggs are one of the best protein sources—but then there’s the whole cholesterol thing. Here, an MF expert gives you the straight-up answer.

From Men’s Fitness by: Rebecca Webber
 Q: “Is there such a thing as too many whole eggs or egg yolks? I know they contain cholesterol, but I’m currently eating six a day while cutting.”

A: Whoa, there! Six eggs a day is far too many, no matter how you cut it. An egg has 187 mg of cholesterol, and the recommended limit is 300 mg per day—or only 200 mg if you have diabetes or risk factors for heart disease. “You can probably get away with one egg a day,” says Maxine Smith, R.D., L.D. a dietician at the Cleveland Clinic’s Center for Human Nutrition. “Though if you’re high risk, limit yourself to two per week.”

Don’t believe it? A 2008 report from the Physicians Health Study backs up Smith’s suggestion, finding that eating one egg per day is generally safe—but that more than that can increase your heart disease risk later in life. (Note that we’re talking about yolks here. You can have unlimited whites.)

The recommendation is still to be conservative, says Smith, because some people have an outsized response to dietary cholesterol. “But we don’t know who those people are,” she explains. And if you are also eating a diet high in saturated fat, the cholesterol in eggs can have a more profound effect on your bad “LDL” cholesterol levels.
Click to read more

5 Moves to Reveal your Abs!

Exercise Abs No Comments »
From Men's Health

Remember diet is critical to seeing your abs check out the Body Fat Solution by Tom Venuto

Leave the crunching to the accountants this tax season. “If you want to reveal your six-pack, you need to blast your abs and strip away the fat that covers them,”  says BJ Gaddour, C.S.C.S., metabolic training expert and owner of One of the best ways to do that: mountain climbers, which strengthen your entire core and send your metabolism through the roof. That’s why this  Train for Life challenge includes five—yes, five!—demanding variations of the the exercise. Each version is harder than the next. Will you make it to the summit of Mount Metabolism?

Click to Read full article


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