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.