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.

FitnessBuilder week7.

Notes: Today’s FB bodybuilding routine focused on the legs. Oh how I hate working out my legs. It is important to note that you should work all your muscle groups evenly.

Workout Time: 43 min 06 sec

Bodybuilding 3-Day , Workout 2
Back Squat / Leg Press / Reverse Lunge / Stiff Leg Deadlift  / Leg Extension / Calf Raise

Exercise of the Day: Calf Raise; leg exercise that focuses on your calf.  I’ve done all types of calf raise but I like the FB approach because of the isolation it places on the muscle.

FitnessBuilder Calf Raise

More Fat Buring Foods:
Click here to check out this great link by Hungry Girl on Fat burning foods.

FitnessBuilder week7.

Notes: Day two working out the core. Today’s workout left me gasping for air, which is a good sign. This means that I am pushing myself and changing the routines enough so that my body doesn’t get used to it. Once your muscles gets used to a exercise it stops developing. A great example of this was about seven months ago before purchasing FB I had lost about 25lbs. I dropped a pant size but I didn’t see any results. I wasn’t stronger, didn’t see any definition and I was bored out of my mind. I was doing the traditional poster workouts, you know the one’s everyone knows even if they don’t workout.  Once I purchased FitnessBuilder and started working out with the routines I started to see and feel change. You can see it also at the Weigh In part of my site. When your working out it is a necessary to change your routine every two weeks to see a difference.

Workout Time: 38 min 14 sec

Crunchless Core, Workout 2
Squat to Press /  Spiderman Push Up / Uni Rotational Row / Push Press /Uni Stiff Leg Deadlift  / Front Bridge & Arm Raise | Bodyweight

Exercise of the Day: Uni Stiff Leg Deadlift; leg exercise. This exercise utilizes balance and muscle isolation. It gave me a great leg work out, marking it a FB favorite.

FitnessBuilder Uni Stiff Leg Deadlift

Summary of FitnessBuilder Crunchless Core Workout – I felt the burn in all of my core muscles. Solid routine a must try.

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:

* 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 Week4
Notes: The best thing about this week was working out with my son, Sylas!  As Sylas grows older I hope he enjoys and appreciates the benefits of exercise as I do.  Stay tune for more of my little co host.

The Dark Knight, Workout 3
Bench Press / Flat Fly / Lateral Hop / Dips / Hanging Knee Raise

Workout Time: 33 min 11 sec

Exercise of the Day: Lateral Hop or Kangaroo Hop as according to Sylas is a leg exercise. Lateral hops are easy to do and it’s fun especially when I’m doing it with my exercise buddy.

FitnessBuilder Lateral Hop

Summary of Dark Knight Routines.
Short precise exercises that truly push you with the right combinations. I am appreciating the transformation that I am seeing from all this hard work. See you next week.