FitnessBuilder week 6.

Notes: Fourth day of working out with heavy weights. I can see more definition especially right after lifting with all the blood pumping into my muscles. Try flexing while looking into a mirror after a workout. It is a great way to feel good about the work you are doing for yourself. One thing that I love about working out is if you are doing it right you get results that you can see and feel.

Workout Time: 42 min

5×5: Workout 4
Deadlift / Chin Up / Step Up /Upright Row / Reciprocal Incline Press

Exercise of the Day: Crossover Step Up leg exercise that helps you developyour thighs and gluteus muscle.

FitnessBuilder Crossover Step Up

FitnessBuilder week 6.

Notes: Feeling sore, call me sick but I like it. I love the pain, within reason of course I mean I am pushing myself just right. I am not an advocate of no pain, no gain theory. I am however an advocate of feeling a little bit of pain means your body is responding to the work out.

Workout Time: 40 min 11 sec

5×5: Workout 3
Deadlift / Chin Up / Step Up / Upright Row/ Reciprocal Incline Press

Exercise of the Day: Reciprocal Incline Press, chest exercise a really nice twist on a standard incline dumbbell press. I really like the motion of this exercise, keeping both arms in constant motion gives you the feeling of burning calories and building muscle. Marking it a FB favorite. ( FitnessBuilder allows you to build your own workout routines by marking exercises as favorites.)

FitnessBuilder Reciprocal Incline Bench Press

FitnessBuilder week 6.

Notes: Second day of working out heavy. I am amazed even with more weight, I am still completing my reps. It’s definitely an ah ha moment. I am truly happy with the results. Looking into weight lifting shoes, not truly sold on the idea that I really need them. Check out this forum I found on the reason to get them.

Workout Time: 45 min 14 sec

5×5: Workout 2
Front Squat  / Twisting Bench Press / Close Grip Pulldown / Arnold Press / Side Lunge

Exercise of the Day: Arnold Press shoulder exercise with a wide range of motion that hits the shoulder muscles from different angles while raising and lowering the dumbbells.  The Arnold press is a great way to change up your shoulder routine it is a  must try exercise.

FitnessBuilder Arnold Press

FitnessBuilder week 6.

Notes:

* You should lock your elbows when performing this exercise ( see image below)  I used a light weight and didn’t lock my elbows  due a shoulder injury.

I just invested into a 210lb Olympic Weight set. Heavier weights will push me harder to help me develop more muscle mass and get stronger.

*WARNING: When working out with heavier weights form is the most important thing.

I know I stress this point allot, and this is especially true with heavy weights.

Here’s something to think about.

In my twenties training in Karate there was another dojo that my dojo competed with often. The other dojo’s students were always injured. They often had broken arms, legs,and noses. My Sensi gave me a piece of advice that I will never forget. He said “It’s good to train hard, but not stupid. Look at these students who push too hard during training and got hurt. They aren’t stronger, tougher or better at Karate. In fact the more you get hurt, the less training your actually do. It takes months to get back on track after damaging yourself.” He then shook his head as the students who were hurt could only watch the competition. Some of the best advice I ever heard.

You can apply this advice with anything that you do.

In this case when you exercise take your time. Don’t push yourself so hard that you injury yourself. After all working out is not about the world it’s about you.

Workout Time: 1 hr 5 min

5×5: Workout 1
Overhead Squat / Incline Bench Press / Bent Over Row / Military Press / Lunge
Exercise of the Day: Overhead Squat

Exercise of the Day: Overhead Squat. In strength training, the squat is an exercise that trains primarily the muscles of the thighs, hips and buttocks, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. (Defination by Wikipedia)

I have a long way to go with this exercise. If you look around online there are some amazing feats of strengths being performed by people utilizing the overhead squat.

FitnesBuilder Overhead Squat

FitnessBuilder Week5

Notes: Today’s routine was defiantly a muscle builder leaving me grunting through the last few reps, pushing myself.  I think a lot about the future when I exercise how my kids will one-day use the equipment that I am using now. And will be right there besides them pushing iron and sweating it out.  Next week FitnessBuilder 5×5.

Workout Time: 55 min 15 sec

Boxing Strength & Endurance: Workout Power
Hang Clean / Box Jump/ In Out Push Up / Tuck Jump / Uni Push Press / Lateral Jump

Exercise of the Day: Uni Push Press a shoulder exercise that helps you get a little bit more power into the motion with the help of your legs. FitnessBuilder allows  you to mark exercises so that later on you can build your on routines. I marked the Uni Push Press as one of my favorites, I am going to build a shoulder blaster routine to share later.  Give the Uni Push Press a try.

FitnessBuilder Uni Push Press

Summary: Boxing Strength & Endurance. These routines will help prepare your body for battle. It is one  my favorite FB workouts it is versatile and challenging. Share your thoughts with me if you have done it yourself.