FitnessBuilder Week 12.

Notes: Final day of FB Total Body, Level 4: IntensiveWorkout. I am glad that I made it through. I was  a little sick while working out so it made exercising that much harder on me. I know I should stop when I get sick, but it makes me feel better when I do. Besides only one more day left!

Total Body, Level 4: Intensive, Workout 12
Foot Up Split Squat / Chin Up / Uni Push Up / Uni Stiff Leg Deadlift / Shrug / Crossover /Preacher Curl/ Bench Dip / Torso Rotation

Exercise of the Day: Foot up Split Squat leg exercise. Isolation is one of the key elements to building muscles and getting stronger. Foot up Split Squat sounds funny  but it’s a truly great exercise. Try and discover it for yourself.

FitnessBuilder Foot Up Split Squat

Summary  of FitnessBuilder Total Body, Level 4: Intensive, Workout: The combination of exercise will push you, get you stronger and leaner. If you want to up the difficulty a notch try resting only 30 seconds between repetitions. You’ll be burning calories and shrugging off the fat. A FB must try.

Notes: Day 2 of Gaining Muscle Mass, I once fantasized about becoming a professional body builder.  This dream died when I found out how much work you needed to do, to become one. People take for granted what it takes to sculpt your muscles to become something more then genetics decided they should be. Today’s workout was a muscle fiber ripping. (Awesome)

Workout Time: 51 min 16 sec

Gain Muscle Mass, Workout 2
Front Squat / Incline Bench Press / Wide Grip Pulldown / Military Press / Crossover Lunge / Lateral Raise / Close Grip Bench Press / Curl

Exercise of the day: Front Squat leg exercise. A variation of the standard squat that uses your arm stomach and  legs muscles.

FitnessBuilder Front Squat

FitnessBuilder Week 10.

Notes: Breath in and breath out, something to remember while your getting through your reps. Your body needs the extra oxygen to pull through. Today’s workout is pushing me once again, triple setting is no joke.

Workout Time: 55 min 35 sec

Triple Sets, Workout 2

Deadlift / Crossover Lunge / Uni Squat / Pullover /Incline Fly / Seated Fly / Row to Extension/ Prone Row / Uni Wide Pulldown / Cross Body Curl /
Kickback /Incline Twisting Curl

Exercise of the Day: Crossover Lunge leg exercise. I could feel the little tendons on the top of my knee getting worked. A great leg exercise to hit the large and smaller muscles in your legs. * Note can be done with or without weights.

FitnessBuilder Crossover Lunge

FitnessBuilder Week 9.

Notes: Back on the Core workout, I have to say that I am impartial to my core. It makes me feel stronger when ever I hit these muscle groups.
Workout Time: 46 min 50 sec

Total Body Twist, Workout 1
Zercher Squat / Uni Bench Press / Side to Side Pull Up / Behind Neck Press / Incline Fly / Incline Reciprocal Curl / Calf Raise

Exercise of the Day. Zercher Squat leg exercise. A truly strange name for this take on the squat. It turns out the Zercher was a old school strong man – The Zercher Squat was one of the many cruel and unusual exercises created by St Louis strongman Ed Zercher (1902 – 1995). Zercher’s own home gym resembled a junkyard more than a basement, and was filled with such toys as anvils, wrecking balls and assorted pieces of machinery.
Home gym junkyard freaking cool.

FintessBuilder Zercher Squat

FitnessBuilder Week 8.

Notes: Sore from yesterday’s workout, today’s workout is only going to make me even more sore. Ahhh the feeling of progress.

Workout Time: 45 mins
Ultimate Core, Workout2
Sumo Deadlift / Kneeling Overhead Press / Step Up / Side Press / Push Up to T / Hanging Side Knee Raise / Oblique Back Extension / One Leg Front Bridge

Exercise of the Day: Sumo Deadlift leg / lower back exercise.

With the wider stance like a sumo your legs are doing more work. Marking it a FB favorite.

Fitness Builder Sumo Deadlift

Summary: Ultimate core workout, Solid exercises that put emphasis on the core muscles without missing a muscle. Lift it.