Deadlifts and Nike Free's!

Yes!!!!!!!!!!!

Got me some new pairs of Nike Frees I ordered at the Nike Store which is just a few minutes away from Qualcomm Stadium (btw, the Chargers are going to the Playoffs!! The Chargers are going to the Playoffs!!! Whoooooooohoooo!!!)...

Sorry...back to the shoes. =)

Unfortunately they were out of stock at the store but was able to order them online at the store site and got them for dirt cheap with free delivery to boot! They're called Nike Free Dynamic SL Tr Men’s Training Shoe. It's black with all synthetic leather. Alot different from the one I have currently as it has a meshed front so the feet are more free to move around. With the synthetic leather, it may take some time to get them broken in...but they are flat as hell. Online and store prices would be $85.00, but I got them at a discounted price of $50!!!! Can't beat that and I know they are great shoes. Should be arriving in less than a week. Whoooo!!!!!


After a little my time at the Nike Store, it was off to the gym to do some strength work on the Deadlifts and some shrug work. Was not intending to lift anything the next 2 weeks...but I couldn't resist. Hit another personal best at this exercise deadlifting 325 lbs at 1 rep. Finished it off with some rowing intervals and a 1 mile run to end it out.

Less than 48 hours to the New Year! Time flew by pretty fast! Whew!

Keep finding the motivation in you,

Andy

Week in Review: Looking back at 2008..looking forward to 2009 and Beyond!

Can definitely feel the holiday fever slowly fading and the anticipation of the new year that lies ahead. Been off the blog for a good number of days...but with good reason: you have to give things a break and really take this time to look back at the year that "was" and the year that "will be".

Hope that made sense...

So I took some time to work on a retrospective essay of my entire year as well as some goals I've made for myself (as general as the goals were). Again, looking back at things good and things bad...things I've done and things I could have done better. Be it a better parent, husband, person, coworker, friend...whatever it was - I looked back at everything at all possible angles as best I could and wrote it down on paper. Reading it several times, I decided to see what I could have done to correct the wrongs or improve on the rights...

So in the process, I established my own personal goals that I also wrote down on paper, printed it out and put in my wallet for easy referrance.

Nurture the things you hold dear and close to your heart. Bottomline. Whether you have to do some sacrifices to do so: do it. Be it a workout, your health, your kids, your family, your friends - do the best you can to take care of those things and people you hold dear. Maintain that balance in your life and everything should fall into place.

Figure that out and that's what should drive you to do better everytime - in anything you do.

Finished another great TT program and did a challenge today to finish out the program. Man, what a great year of awesome workouts for 2008 - with a very good time I might add. Again, very proud of the time indeed. My whole focus this entire month was to get it done in 10 minutes. The challenge was completed in 7 minutes and 14 seconds. 7 minutes and 14 seconds....can I say the feeling was orgasmic again in here? =)

I love to exercise...I love to workout...I nurture it the best way I can inspite of the hecticness of "REAL LIFE"...but always with the mindset to "nurture" it the best way I can.


Nurture those things you hold dear and you'll even surprise yourself with the end results.

And what a way to end the year for sure.

Here's to 2009!!!!

Week In Review...take 3?

Week in Review

This may in fact be my 3rd "Week In Review" I believe since I started blogging...boy, I haven’t been doing a lot of week in reviews as consistently as I would have wanted starting it a few weeks back. Missed a few weeks with the holidays, gatherings/get togethers and all... but its time for another one of those Week In Reviews here once again:

#1 The “just get er done” attitude:

Although it’s been pretty consistent throughout the week as far as getting them done regardless of hecticness of life these days, the “just get er done” attitude has really helped me through some crunched times as of late. Home workouts and Work gyms have been the norm...But I want to re-establish a common time once again with my workouts as best as possible, come the new year that lies ahead. All this changing of times has been really tough. I want to go back to the commercial gym more often starting next year...so my schedules may still continue to change up here and there...oh well.

Just get er done!!! =)

#2 Strength work:

Would be nice to incorporate a strength exercise once a week. Squats or Deadlifts primarily. Squatted for 300 lbs last week which I’m very proud of. Just get that bad boy up there Baby!!! Whooooooo!!!!!

“Light weeeeeeeeeiggght, babyyyyyyyyyyyyyyy!!!!!!”

WHAT A FEELING!!!

#3 Fat loss and Nutrition:

For most of us it is very easy to get in some workout clothes and start exercising our butts off...but it’s always going to bottom down to nutrition no matter what. Do as much crazy stuff as we want, but if you’re not going to eat right...it sure ain’t gonna “look right” either!!!

#4 Introducing new approaches:

I believe in learning new things and trying new things out. Some exercises just don’t feel right so I sub them. Some things maybe essentially nutbag stuff..but I learn from those, too just the same.

Damn...Yoga...what a great find! I’ve seen it, I’ve read up on it and I’ve finally really gave it a try even for just a warm up. As sissy some may think of it: it’s not that easy!!! And it’s indeed great for body flexibility or simply to correct some tight muscles that may need more attention than we think. Not easy at is seems this Yoga stuff! I thought foam rolls were it...but Yoga: whew! From Sun Salutations, Moon Salutations...to all the different possible poses...this is just another great one to incorporate in my weekly fitness routines....

#5 The “Comments” at the workplace:

Again...people still can’t believe how much weight I’ve lost in 2 years time. I’ve been told some weird things like:
“You already look great, but how much more do you need to lose?”
“Andy...why’d you want to lose all that weight?”
“Cmon, Andy...it’s just a burrito. Is that going to kill you?”
“Andy..it’s time to bulk up!!” (Heard that a few times in the past!)
The list goes on and on...while some “positive” with some subltety (like those above), most are just purely supportive which is cool. But I don’t let those subtle ones affect me one bit. I don’t know what it is that make people ask questions like that....and I honestly don’t think I’ve lost that much weight in the last month or so but I think a lot of people have noticed the physique change is all...and in the long run...I think I know very well as to the what’s and why’s now as to why I continue on with this journey....it’s for me and my own health PERIOD. My body has given me the opportunity to provide for my family, hang out with friends more with some sense of confidence, given me an opportunity to come in terms with some realities with a different perspective and it’s been nothing but positive vibes all around...but it all starts from within.

In closing....

It’s been a great year...and even a better year coming. Entering the last week of my last TT program for 2k8...and I'm going to enjoy these holidays with family and friends with some good eats (will be careful not to over indulge for sure) and all the other festive times shared around this time of the year and then will definitely be taking a break from the weights with some BW stuff (and some KB’s!) which I intend on doing the weeks after...and re-focus for the new year coming. Can't wait!

300 lbs on the Parallel Squat!

Can I say "orgasmic" was the feeling this morning?

I thought I'd never get to 300 lbs this year...ever. I don't work for strength much but when I do...like Jason Ferrugia would say go ahead man, have a "Strong Man Day"...

He's right...we got to have em...man, and this was one of those days for me.

I was running late for my TT workout...early morning...there was rain...there were car slides all over the place...plus a walk to work in the rain and all...so I was thinking: what am I going to do now?! So I said what the heck...with the time I had on my hands I decided to work on some strength on the squats and boy I sure surprised myself this morning.

Very, very gratifying indeed.

A very climactic moment for me ending this year. 300 freakin' lbs!!! 2 good hard reps to boot! I've never done that ever. I'm so glad I even attempted it...looking back, I may have regretted not doing it if I were to look back at this workout. Un- freakin'-believable.

I racked that bad boy back on the squat rack and I was literally ecstatic!

One for my own personal record books!!!

YES!

300 seems like a lucky number as I am doing a 300 challenge at the end of this TT program...hope I can finish that challenge with a bang as well...so we'll see!

a.

LL COOL J!!!

Who cannot remember LL Cool J...this guy is a rapping icon. For him to be in the rapping business for this long and still look even more ripped at his age (40 years young) and still look like he's in his early 20's...whew! Talk about keeping it consistent for so long...

I like songs of all genres...rap included. I remember this old school rap song that to this day is probably one of the best workout songs ever played on my ipod! Momma said knock you out!!! Hahahaha!!! Check it out!



Great video! Brings back big time memories!!!

On the fitness side...time on my hands today, I went and did a good 10 minutes of yoga this afternoon on top of my TT workout this morning (I know...from rap to yoga...what's with this nutbag!). Anyway, this was only a warm up part of the program and I was pretty impressed. I already got sweaty just going through the motions of a Yoga CD I got a few weeks ago. Breathing technique and flexibility is a requirement...even if you don't have that good flexibility - YOGA will at least get you some considerable flexibility at least.

Hey, if I want to aspire to be like LL one day...why not put a little Yoga in my routines! Seriously! It's very beneficial for longevity in this fitness journey as I'm finding out more and more what yoga is all about.

Ok time to be LL and take out the garbage...

Andy

A Nutbag? Probably...but this guy is simply amazing.

Yep...I'm a youtuber. I love youtube. Im constantly on that site trying to find that edge to get myself going on a day to day basis when I can't just find it in me to do so. And believe me...finding motivation is the toughest challenge to take head on on a personal fitness standpoint.

I just had a kick out of watching a guy named Frank Wall and his great videos just now. Although the video was posted more than a year ago, it seemed like he just got a pretty good Christmas gift in the form of a video camera and made the most of it so that he can share that great "gift" of his to the world. =)

Not many would do something nutbaggy like that and put some of that stuff on video...yet, he did with the best of intentions. Cool dude.

His videos may appear like he's a Nutbag himself...but they are utterly inspiring and very motivating to watch and witness. If you watch him and listen to what he wants to put across to his viewers you'll believe every word I just said about the guy. The guy is from Atlanta, Ga...so he does have a very warm Southern heart and means well with his words. Very humble but highly motivating and he's just a normal guy like most of us which makes it even more easier to connect with the guy.

Watch and listen! He will motivate you...

He also has one helluva sense of humor about it all...He obviously loves life and lives it to the fullest. I wouldn't mind working out with this guy everyday...that's for sure!

"Commitment, Persistance, Dedication, Motivation...the power's within you." Listen to his introduction video about his thoughts about fitness, health and a little bit of his own personal background. Man just his plain DESIRE to want to help anybody who wants to make a change is so admirable. Sounds alot like my workout buddy not too long ago...

Listen and of course watch his video below. It's very candid but great stuff! Pssst...and he loves BW workouts at the park! YES!!!!!

And yes, they can be done at the beach too.



Here's another video of him with a 20 lb vest on doing a playground circuit...sprinting to a park with a video camera in one hand! He squats a bench believe it or not. He even curls it for bicep work...nutbag!!! Phew!!! hahahahahah!!!! Hey, at least he doesn't limit himself at all...he's very imaginative. And you have to be to want to keep pushing along here...never set yourself in your ways or get comfortable with anything in exercise! Push it to the limits baby!! Get creative with it!

This guys has sooooo MUCH ENERGY...you'll feel it with this video:



I hope he realizes how he's motivated me just by watching his videos alone...awesome stuff Frank!

Leave Your Old Self Behind.....

"No more mind blocks, no more shame... freedom from the body... it's a great achievement!"

Wow...very nicely said.

A quote from a very close friend of mine I came in contact with yesterday had mentioned this to me that it made sooooo much sense, it inspired me to make a blogpost about it. Those words hit it right on the head for me in terms of how I look at things at a different light nowadays. Words ever so true looking back at my year and my own personal journey closing out this 2K8 and looking at others much like I who have gone through hell and back and really outdid themselves on a fitness standpoint regardless of how hectic life can be. Those guys and gals are my inspiration...

But the motivation is still and always will be found in me.

I looked up a great video on youtube...and it was another great Nike Ad commercial, about my favorite training shoes: the Nike Free's. I have a pair of my own, but plan on investing in some new pairs shortly.

If this video doesn't motivate you to keep going on: I don't know what will honestly.

It's about a guy, running a trail in the middle of nowhere and then stops to take a breather and was about to say: "Screw this...I've had enough! I'm done." At first glance, I was thinking...who the hell is he talking to?! Hahah! But listen closely to the dialogue...it's him talking to him. You want motivation: find it in yourself to carry on every damn day of your life.

No outside influences or motivators should make you want to make a change for the better...allow this to happen then you're doing it for all the wrong reasons...do if for a better you...a healthier lifestyle....a healthier life...but it should always start with yourself, coming into terms with your "inner you" and making that decision to keep it going....


Again, we owe that much to our bodies...think about that for just one second.


Leave Your Old Self Behind...... Don't let your old self hold you down. Ever.

Here's the video:



We're "done"????

NO...

"I am DONE with you."

Workout Playlists...

Don't have much to blog today so I'll share a song I have on my ipod. I have tons of songs on my ipod when I workout...literally tons (but who doesn't!). Just got a great one last night that I used for todays workout...will post a few in the future for sure to share. Here's one song I particularly get a mental boost from everytime I play it. It's a youtube video of a guy doing the drums simultaneously with a great song by Chevelle called "An Evening With Diablo". It's awesome because the drums and bass are just so rivetting you just want to keep on going with your workout routines. I pump up the volume on my playlists all the time. The beginning of the song is a great mental booster...gets me psyched up all the time. The 4 minute mark to the end is just killer, too!!!

Here it is:



Have a good weekend!

Again...Strength always starts at the Core!

Another great TT workout today..but I wanted to give my thoughts about strength.

As a starter in this exercise journey, I always thought strength always meant huge defined muscles...something you would see in movies like the Terminator or a few Wrestlers on TV. I’ve realized that just aint it. Strength is NOT defined by how huge your muscles are overall or how defined your biceps look in a camera shoot.

I’m realizing more and more that strength starts with the core...strength always and should start with the core. Poor core, strength ultimately suffers...and so does unwanted injury as well. And strength doesn't always apply with a visual 6 pack either (I say this because power lifters don't sport nice cores but strong just the same. But a nice set of abs really shows a good sense of how strong your core is for sure).

Saw a very, very inspiring, motivational youtube video of a friend doing dips and chin ups yesterday. Nothing cute about it all...and I'm not being biased because she's a girl but she just cranked them out like a walk in the park. Literally. She lost a lot of weight and developed an awesome physique with some great Turbulence Training programs but to see her doing routines like that are insanely impressive. True test of strength with the chin ups and dips for sure. But I also noticed is she would never neglect her core exercises on a routine basis...and she only shows how effective core training is important in any exercise program.

Leave the core out of the equation...that spells disaster!

Simply look at gymnasts and how strong and lean they are yet can go for hours and hours at a time with their training. Boxers and MMA fighters are another perfect example. They just are far more superior in strength than the Jay Cutlers of the world. That’s for sure!

In the sport of volleyball....being able to jump high and swing at a ball through blockers is strength, too. But they too have strong cores as well.

Swimmers...all they do is swim...but they have awesome lats and shoulder muscles and a very thin waist and an awesome core (Dara Torres anyone?)....but their strength is functional and not to look like the next cover model for Muscle and Fitness magazines..I dare to put any of those guys in the mags in a pool and swim a few laps like swimmers do. Can all that muscle keep these guys afloat to begin with???

Again...volleyball players don’t have the best physiques but have incredible leaping ability and upper and lower body strength and awesome coordination. To change lateral and forward movements indicates a strong core too. Too be able to swing the hands back for a full volleyball spike - that’s strength! I see a lot of beach players and indoor players not yoked up at all but definitely fast, mobile and strong.

Training like an athlete trains is probably the best way to approach exercise. Functional strength...again the ability to improve on a swing in volleyball, jump to make a dunk, improve on a batswing for home runs...those are measurable acts of strength for sure. But you got to develop the core first and foremost. Have to develop the core!!! Doesn’t mean a 6 pack but routinely doing core specific workouts in training is definitely a must.

Here’s a guy I admire as well. Boxer, Conditioning trainer - Ross Enamait. He can deadlift almost 3x his weight Im assuming here. But the thing is: he never deadlifts!!! Again..this exercise works every aspect of your body when done right and he just crushed this routine. Core definitely plays a huge part here and boxers have great cores or they would be heading to the emergency room with a ruptured spleen.

Only look at this guy’s deadlift and do the guesswork when I say strength is not defined by big muscles:

Here’s the video (nice background music by the way!):

My Nutbag Circuit for Today...

Nutbag Circuit Training
Time: 0845
Home Routine

Warm up Circuits x 2:
Jumping jacks 40 reps
Push ups x 4
BW squats x 8


I) 5 rounds with 2 minute rests between circuits:
a) OH Squats using 45 lb BB (5x15)
b)Push Up to Jack Knife Combo (5x12)
c)1 leg RDL’s to swing to overhead snatch 10 lb KB x 8/leg/arm
d) Chin ups (5x5)

Times:
3'48"/4'10"/4'10"/4'25"/4'10"

II) Tar Heel Med Ball Challenge ONE ROUND with 8 lb med ball (modified)
Big Circles = 20 reps
Wood Choppers = 20 reps
Push Press subbed with “Floor Wipers” = 10 reps total = 45 lbs BB used
Standing Torso twist = 20 reps
Med Ball sit ups = 20 reps
Rocky solos = 20 reps
Med Ball toe Touches = 20 reps
Suitcases = 20 reps (alternating)
45 degree Torso twists = 20 reps
Diagonal crunches = 20 reps

Time: 9'52"

III) 200 KB Swing Intervals:
1. 50 2 hand swings/30 sec rest
2. 25 2 hand swings/30 sec rest
3. 25 2 hand swings/30 sec rest
4. 25 2 hand swings/60 sec rest
5. 25 2 hand swings/60 sec rest
6. 50 2 hand swings/completed

Time:9'17" (whooo! Under 10 minutes here)


Notes: This circuit was nice. Although I did do a quick BB complex last night...this is my TT off training day so to speak so I was thinking long and hard of something to do. Wrote this one on paper this morning to see if the flow of the exercises made any sense (not sure if it did but it felt good though). I was going to add swings in that circuit, but decided to wait on the 200 rep swings in the end. The one leg deadlift to swing to overhead snatch was with a 10 lb KB. Also please note, this exercise was done with absolute 100% focus. No way was I going to want to speed through this one; one leg was up against a 14" stool behind me to keep balance (I’ve seen people do it on one foot with nothing to keep their balance...that’s hardcore!).Your balance, your shins, your glutes, your hammies and your arms will all get worked here for sure.

The med ball circuit was only one round. 8 lb med ball this time. I subbed the push press as I did those yesterday and did some floor wipers in replace for the med ball squat press move - a move I’ve seen done but never really incoporated it in a workout, so I thought of giving it a try. Pretty fun move...abs bracing hard and then moving the legs from one side feet touching one end of the BB plate - to the floor - then to the other side feet touching the other plate...whew! I like that one...but I only did 10 reps with 45 lbs for the barbell load, so again...nothing too extreme here.

On the swings...last week, I was swinging the kb and db’s all the way overhead with each rep. This time the swings were right in front of my face this time...definitely made my times improve significantly at hindsight.

At this point and at my age (I’ll be 35 in January), I really have no intentions of wanting to get massively huge. Improving strength and improving on lean mass is the goal here on out. I want to keep a lean physique, maintain some lean muscle and just keep it at maintenance which TT has given me ever since I started TT in 2007. Anything benefitted from Craig’s TT workouts and my own little experimentation...is simply icing on the cake. But really...there’s just no sense for me to work on gaining mass. Also my nutrition just gets too sloppy when I attempt to go on a “bulk” bodybuilders would call it. So if I do a routine that might look confusing as to why I did a certain move on back to back days or something similar to it...please excuse my nutness. Unless I’m extremely sore from a previous workout, I may do a push press move on back to back days or just not do that workout all together - but for me on some days - I don’t really mind it. Will it hamper muscle development...maybe..but I just like the metabolic effects of circuit training.....

I just like to exercise...PERIOD! =)

I just want to keep on going here and just stay lean as can be really...

Sorry...I just wanted to elaborate more on the workout to avoid any misinterpretations of this workout.

They’re not called Nutbags for anything.... =)

Took a picture of myself this morning for the heck of it. Progress pic? Not really...but I know progress is always needed! Can't get that perfect body but we can always strive for it! =)

Boxing's Greatest Pound for Pound Fighter...EVER.

Manny "Pac Man" Pacquiao...who we like to call "ang Pambansang Kamao" or "The National Fist" truly was out on display last night - IN FULL FORCE.

Pacquiao is by far the best pound for pound fighter in the boxing ring ever to come out from the Philippines - ever. To have 3 titles under his belt from 3 different weight classes is absolutely outstanding. He is the best.

This stat really caught my eye...and it's stunningly amazing. I really wanted to see how in the world can this guy get up 2 weight classes (to the welterweight) and still move the way he did last night. He's amazingly lightning quick. You'd have to youtube him to see what I mean...

The odds were against him last night...he was smaller, shorter arm span...but to top it all off - a much different weight class.

In his official weigh in he was at 142 lbs. But last night, he was at a CUT 147 lbs last night!!! How in the world?!? This whole time while the media hounds were on him like flies for months in his training camp in LA, I really wanted to see what his physique would be like as soon as he took the boxing robe off last night! Oh my gosh..this guy was so yoked out!!! I also was iffy about how how fast he would be after gaining some weight. My friends and I were just jaw dropped...literally.

He's normally hoovering around the 135's to 140's but his uncanny training (the ever famous Freddie Roach is an elite trainer) and nutrition is just totally out of this planet (yes, he eats rice). At 147 lbs and still be able to pack some punches and move like lightning fast speed...Oscar, like many of his past opponents - simply couldn't not handle the Manny's wrath. It was sad to see him bow out of the contest in between rounds...a great fighter in his own right but I think this really was a fight Oscar wanted to do to end his great career fighting the best current boxer to date - win or lose. If I was a fighter...I would to.

Definitely not our conventional way of training for the common and majority of us here in real life but boxing and MMA fighter training is probably one of the best approaches to fat loss...hands down.

But what a fight for Manny last night.

On the Fitness Front...

Awesome workout this morning that involved Barbell complexes and a BW circuit...

Yesterday was a workout disaster...I was hoping to do the Tar Heel Med ball challenge immediately after my workout (I even brought my 8 lb to work with me!) that morning but was pressed for time and did 2 circuits in 6'29" and 6'21 at home at around 7:45 pm with my 12 lb med ball as I had to dash out of work to get my annual TB testing before 4 pm (a requirement for Nurses and other medical fields alike)...and left my 8 lb med ball in my locker. So as soon as I clocked out, I made a run for it to my car about 6 blocks away (talk about jay walking here!)...great sprint workout nonetheless...hahahaha!

On other fronts fitness...this planned out approach for December is really fun. To be able to plan out the entire month without thinking what to do on my days off from actual workouts makes a big difference as far as having to figure out what I'm going to do the next day...Having a blast with this really as I'm doing all the things I like to do on a fixed schedule. Plus, it sure does prevent procrastination and just the mindset of just doing it really makes it a plus in the most wonderful, but BUSIEST time of the year!!!

Max Results in Minimal Time

Benefits of circuit training:

"Maximum results in the minimum time". One exercise to the next with no rest periods until the entire circuit is finished. Not easy but it's a great butt kicking approach to fitness for sure.

Nuff said.

It is by far one one of the best methods of exercising as it provides excellent all round fitness, tone and strength.

Did another circuit type training today (something I like to do on my off days from TT) which I made up on my own and maximized it to it's full potential...really worked hard today. Although the entire routine did go over an hour - I felt really good after it was over...did feel like throwing up but that went away rather quickly.

Currently doing a TT program involving a "300" Challenge at the end of 4 weeks. Really working up to that challenge here as the time to beat is 10 minutes.

Tough...

What I like about circuit training is that your constantly moving from one exercise to the next in short burst like fashion with minimal rest periods in between. It's an incredible way to build endurance and conditioning and a great way to burn body fat too!

But again...it's all about nutrition so that's the challenge this entire month really...

All circuits this month (other than some ab circuits I have planned) in conjunction with my TT program, is to maximize compound movements as best as possible. An aerobic/anaerobic approach with medium to high repetition with some strength work incorporated is the theme here for this month.

Not looking to get muscled out in this routine...just trying to get as lean as possible. This is the type of traiing I like to do most and intend to keep going for as long as I can...

Just to be able to sustain a raised heart rate in minimal amount of time is paramount in circuit training so hopefully I get the best possible results I can by the end of this program and to finish the year.

High goals, yes...but hopefully obtainable! Keyword: Hopefully. =)

Just to get out of my comfort and working my tail off is what it's all about.

Here's the workout:

A) Treadmill Jog (100 meters) = 35 lb Kb Swings (15), Kb Cleans (5/arm), Kb Snatch (5 per arm) x 8 Cycles *

--

B) Treadmill run 800 meters non stop. Time 4'30"*

* 1 LB ankle weights used here.

--

200 KB swing challenge
1) 25 KB swings (35 lbs) rest 60 sec
2) 25 KB swings (35 lbs) rest 60 sec
3) 25 KB swings (35 lbs) rest 60 sec
4) 25 KB swings (35 lb) rest 60 sec
* after the 4th set (even midway through the 3rd set, grip was wearing out already.Went lighter weight with 22 lb DB’s, interlacing fingers grip (easier)...
5) 25 DB swings (22 lbs) rest 2 minutes
6) 25 DB swings (22 lbs) rest 2 minutes
7) 25 DB swings (22 lbs) rest 2 minutes
8) 25 DB swings (22 lbs). DONE DEAL!

Back to My Favorite Workout Style of them All: Circuit Training!

Free time! =)

Trying to figure out a good circuit to do today, I was flipping through some pages from a book from Ross Enamait's Infinite Intensity and picked up a great routine from his program...it's a GPP routine that really got me to want to just flat out do a routine of his once again (I haven't formally done Ross' workouts in sometime).

Ross Enamait's Infinite Intensity...Craig Ballantyne's Turbulence Training...damn, these guys created some awesome names for themselves!! And again -- they truly, truly are effective programs I support 100%. If you haven't taken a peek at the links to the right, I strongly suggest you do!

Anyway, not much time for myself all day (3 little ones are down with the cold bug), I still managed go get a home workout in once again (with little time I had for myself) and did this inspired workout this afternoon.

The circuit below was a Ross Training approach, the heavy bag punching was something I did for extra work:


Time: 5 pm
Gymless Routine/Heavy Bag - Home Workout


5 rounds of the following circuit with 30 second rest between each circuit (tough):
Burpees x 30 seconds
Jumping Jacks x 30 seconds
Split Jumps x 30 seconds
Burpees x 30 seconds
Jumping Jacks x 30 seconds
Fast Mountain Climbers x 30 seconds

2 minute rest

Heavy Bag punching intervals 1,2,1,2 combinations for 10 sets = 1 round

4 rounds done to round off this workout.

Entire workout took under 30 minutes tops. Very fast yet very exhausting workout. Not easy. Whew.

Tough, but a nice kick in the butt. That's one reason why circuit training and high intensity interval training is the way to go in my book! Ross and Craig deliver that!

Tomorrow I end a very fun TT program. It was a helluva 28 days for me while doing it. Had a blast and expect to do an equally challenging if not more challenging TT workout next week! Pretty excited about that as well.

Goodnight!

My Thanksgiving Day "No Excuse" Workout

4:15 pm
Home workout

It’s going to be a night of indulgences...verrrrry challenging not to say no. Although Juju sure did a great challenge for the week, I don't think I'll be doing this week's challenge unfortunately. However, got home from work in about 56 degree weather this afternoon. Rather chilly and cold (it was raining. UNUSUAL IN THESE PARTS! Haha!)...did not get enough sleep at all last night and feel a little tired....

....Opened the door and all I can smell was some pretty good food around the house. The aroma got me going and was unbearable. I had to do something about it!!!!! :)

4:15 pm
Home workout

BB Complexes (50 lbs) 5x5 with 45 sec rest between each circuit (fast, fast, fast!! Not easy. You’ll be breathing hard by the end of the 3rd round. Believe me).
a1) Power Cleans
a2) Overhead press
a3) Goodmornings
a4) Overhead Squats
a5) BB rows

...after 2 minute rest:

KB/BW circuit with 35 lb KB (3 circuits) 60 sec rest between each circuit
b1) 1 arm db swings 3x10
b2) Kb Clean and Press 3x8
b3) Front Load Split Squat 3x6
b4) Neutral Grip Pull ups 3x3
b5) Cross body mountain climbers on stability ball 3x10
b7) 2 hand KB high pulls 3x6
b8) Single leg lift while on Stability Ball 3x15

...and for the winner and for that food that layeth ahead:

Pike Press with feet on stability ball 12 reps
8 lb Med Ball x 25 reps.

Stretches...

Soaked!! Sweated like a pig. Absolutely loved this workout today. No excuses...

Now I'm so damn hungry.... again, this does not justify us to eat like this everyday. These are moments that are enjoyed with the family...so it's ok to let it slide a little for today...otherwise on regular days - as a good friend would always say "Stay Strong, Eat Clean."

Again, Happy Turkey Day to all!

Andy

Gobble...Gobble...Gobble

Happy Turkey Day to All!!!

Be thankful for what we have, what we cherish and what we keep dear to our hearts! And of course be always thankful for good health!

Enjoy the day with your friends and loved ones!

Andy

An Inspirational Video I found

Here's powerful video I just found on youtube today...very strong and inspiring and can be applied to life and all it's challenges we face on a day to day basis.

Here it is:



Stay strong and have the will to succeed!!! It may be small steps or big steps but we're getting there!

Andy

Off Day today...

No workouts scheduled today...had a pretty good time at the TTForums seeing everybody's fantastic transformations. Very inspiring indeed. Very motivational too!!!

Since it was an off day from training..I also had a great time at a local sports bar for a few drinks with some coworkers after work. Since we carpooled today and it was a late day today, we managed to hit a bar for a drink (note: just a drink!) while watching the Saints carve up the Packers tonight on MNF before heading home - all in our scrubs!!! It was kind of weird being a Monday and all but it was pretty cool as we were talking about the upcoming Holidays and other things family.

The great thing about San Diego is that it isn't too cold down this part of the world otherwise we'd be drinking up all night just to keep warm!!! We each had a beer and each had a small platter to indulge in and we were off on our way home.

Brees just tore it up tonight...another former Charger player making dividends with their new found teams. Great. ATL and Michael the Burner Turner next week.....=(

Heading into the holidays shouldn't be a reason to get sloppy with the nutrtition. That has been my mindset going into the holidays for 2 plus years now. Rest assured it hasn't been bad at all fortunately but I still got some goals in mind that I still intend to work on heading down the end of the year. Feel really good so far to this date which is very re-assuring that it's been a great year on a personal fitness standpoint.

The Week in Review Part 2

Great workout week this week. Not like it was unlike any other week for me, but I was able to start my week on Sunday so I was able to finish all my required workouts by Thursday, allowing me to play with a little more other training approaches of sorts which was cool by the end of the week and share some observations of this past week.

A few things I noted this week from a personal perspective:

1) As with anything in life, never limit to yourself to what you see or have or feel at the current time. Always look at the potential benefits and not solely on what you see with your own eyes or past experiences. Get creative, go out there and do it. Always see things half full and never half empty... keep that positive attitude about things and you will always find a will to get through things you may think are hindrances to what we really want to accomplish in life.

2) We all have the ability to keep going even when we face challenges in our lives - again, basically it comes down to your attitude. At one point in recent weeks...I thought I was never going to be able to get my workouts in with some recent babysitting issues since me and my wife have full time jobs. Fortunately it was as smooth a transition as I previously had thought! Still managing to get my workouts in and so far it's been going smooth for us which is good. Most of my early morning workouts were null these recent weeks. BUT I STILL DO THEM! And that's what surprises me when I hear people say they have no time to exercise. I've been down that rode before (many, many, many times) and it's always been easy to come up with an excuse. But now, that perspective has changed somewhat over the years and find it hard to believe no one has 30 minutes of their time to exercise regardless of a busy lifestyle. We all have a busy lifestyle in our own right. EVERYBODY IN THIS WORLD OTHER THAN CHILDREN DOES! So to say we can't workout because we don't have time...that's really hard for me to put into play here now. If we can find the time to make an excuse (unless you're injured), we definitely have the time to manage to exercise at least 30 minutes a day. It may not have been the norm for me in recent weeks but the mentality should never falter to excuses not to exercise. Especially around this time of year.

Have a great Sunday...

Andy

My Work Gym

Other than my home gym and my commercial gym at 24 hour Fitness - I have a pretty great benefit at work with a work gym. Here's a few pictures taken just yesterday morning before coming in. For those who have no idea what I mean when I say "Work Gym" in my workout journal at www.turbulencetraining.com, well, here it is: my work gym in its full array (just kidding). Yep, my personal solace when putting a bonafide training program into good work, like Turbulence Training, Rosstraining, FitandBusyDads...or even a little bit of my own stuff too when trips to the Meatmarket Commercial Gym gets the best of me and the monotony of a home gym just isn't there on workdays.

Don't worry...I don't go to work in sweaty clothes. We have a locker and shower room adjacent to the gym which is convenient. So it's in and out...then it's off to take that "Hollywood" shower and I'm set for work to continue the day's activities. =)

This is the place, my little, little island on those early mornings. Again, when getting to a commercial gym during work days just doesn't work with my schedule - or a home workout just wouldn't make any sense either - this is where it's at for me hands down. It has everything I can ask for in DB's (up to 100lbs), tons of benches from inclines, declines, adjustable benchess, Barbell weights (Olympic Style...yes!), Squat racks (and a Smith Machine for Inverted Rows! yahhooo!), a punching bag, some stab balls, jump rope and some cardio equipment. It also has different hanging bar types for chin ups and pull ups, too. When I get in there that early...I feel like Celine Dion doing a rendition of "All By Myself" so it does get a little lonely so I have my ipod with me every time and it's just me and the iron now...and of course good playlist of songs or a "SONG" to get you going. =)

Andy

2nd attempt at the MensHealth 200 Rep Med Ball Challenge

During today's late morning TT workout, I added the 200 med ball challenge which Craig Ballanyne made a youtube video of (he's got abs of steel) again in this routine. I felt pretty bad with my times on the first try as I was fiddling with my laptop during the entire time (that's how hard I am on myself sometimes). Again, no excuses on the 1st try...my 1st attempt was just under 14 minutes. Again: BAD.

After seeing other TT members doing phenomenal with their times...I wanted to see for myself how I'd do the 2nd time around. Again, this was only one circuit with an 8lb med ball.

Here's Craig's Video of the routine:



Here's my routine as it was video'd by Craig (2nd attempt) with an 8 lb med ball:

Big Circles = 10/10 (20 reps)
Woodchoppers = 20 reps
Standing Russian torso Twist = 10/10 (20 reps)
Squat to Press = 20 reps
Med Ball sit ups = 20 reps
Rocky Solos (Adrrrriiiiiiaaaan!!!!) = 10/10 (20 reps)
Toe touches = 20 reps
45 degree Twists (Legs up, Knees Up) = 20 reps
Suitcase (alternating legs this time; 10/side) = 20 reps
Diagonal Crunch = 20 reps

Time to complete: 6'45"

Totally crushed my 1st time....

Tuesday Morning Park Session

Glutes, quads and hams really tight this morning as expected...

There’s a park right where I take my kids to their tiny tots school on Tuesday’s called Veteran’s Park. It’s a 1 acre park and recreation center (I play volleyball there on Monday nights) in our suburb that is just totally awesome and only 3 minutes away from our house. So after a good family breakfast, we got the kids ready for school, dropped them off, went to the local pharmacy down the street for my little one (who’s got a cold going on) and it was off to today’s workout.........at the park.

Time: 0930
Park

At the starting/ending point of the hill, there were 4 things all within the proximity of one anoter that I made use of:
A picnic table bench those cement ones we see at parks (approximately 2 feet high)
Side rails on a slope walk way
A decline slope walk way
A retaining wall (approximately 16 inches) right next to the decline slope.

4 circuits:
Work: 100 yard up hill sprint (roughly 33-35 seconds to get up the hill. Hard.)
Active rest: slow jog down the hill first 2 cycles, fast walk last 2 cycles
Jumps on bench x 10 reps
Off set “walking” push ups on a decline slope x 10 reps/side
Inverted rows on the side rails x 10
One leg squats on retaining wall x 8/leg
Repeat 3 more times for 4 total circuits.

Post work out streeeeeeeetching to finish it off. Felt good.

Total time to complete: 28 minutes.

Notes: Needed to get the legs loosened up after a very nice leg routine which gave me a good soreness this morning on waking up. I did not get the opportunity to do any volleyball last night so I made up for it with a jump exercise in today’s circuit.

"I CAN"

Need a serious quick motivation video to get you into full gear? Here's a great Nike Video I remember a few years back with a kick ass workout song by the Verve which has been on my ipod workout playlist for forever! Check the guys out at the 39 sec, 44 sec and 55 sec mark...and the tell me that isn't motivation!!!! Find the motivation!!!!

1....2....3.....and Streeeeeeeetch!!

Aw man...had a great night's sleep last night. One that I haven't had in sometime with so many other things going on with our recent move, kids going to toddler school, little one learning new things everyday...babysitting. There's just so many things going on that it is so hard to get a good night's sleep.

Best part of it all...still rocking the workouts as usual. It's just that much a part of me and a lifestyle now that I really can't look back anymore and stop. It's almost given me this sense of balance in life that truly keeps everyting else in check. It's great.

One thing that might have helped last night was a good foam roll session. I kept rolling on that thing like crazy in our living room, my kids wanted to hop in and join me - they thought I was having fun and I was!! Hahaha!


Anyway, onto other things....the workout today was unbelievable. Really pooped me out. I did some big time stretching post workout and again - the benefits of a good post workout stretch is very crucial to recovery. Did some swimming with the kids that afternoon and took another hour of a good power nap at 3pm.

Was planning to play some volleyball tonight..but that's still up in the air at this point. I can feel my legs almost like in quick sand right now...either way, Im almost certain I'm going to be feeling this tomorrow morning. Ouch!

Incorporate stretching! It will do you heaps of good!

A.

Week in Review....hahahahha!!!!

Awww man...been MIA (missing in action) here but it's nice to be posting in my blog once again on a Sunday Morning after a few days of absence. Been a pretty busy week last week. We have a few babysitting issues to iron out but it's working out fine to a tee now.

The great thing about this? I still manage to get my workouts in regardless. NO MORE EXCUSES!!! They may not have been early in the morning like I'm so used to doing but I'm cranking them out which is good.

After some "ear pulling" from a good friend, I'm still on track here which is good. And I'm feeling good overall with this month's TT program I'm on right now.

My work gym is my solace. I need to take a picture of it one day on my digital camera to share here. It's perfect in a sense because it's just right there and is so accessible. Have not been to my commercial gym much as of late because the work gym just works perfectly for me with my schedule...and on off days I have the home gym.

Did my workout today right before work. It was empty and ready for the task at hand. It was a pretty rockin workout! Pretty satisfied indeed.

One thing I noticed as well with my workouts as of late I'm not as strong but still whipping it out though. I was not intending to lose weight but I've lost 4.8 lbs since I started this program which is ideal since it is a fat loss program. Also, being able to mix up some intervals and add a few extra ab circuits this entire last week was a good thing too. I think change ups are good to avoid monotony. Maybe some cardio BW cardio circuits will be there for me next week. We'll surely see. =)

Bruce Lee: The Abs Man!

Looking back at the Man, the Myth...seen Bruce Lee's Abs? Man they're amazing!

Bruce Lee trained his abs daily, believing that if your stomach wasn't developed you had no business in the ring.

I see alot of boxers and mma fighters with abs of steel. They're conditioning workouts are amazing.

Lee was always doing situps, crunches, Roman chair movements, leg raises, and V-ups. Chuck Norris went on record saying he saw Bruce bouncing Brandon Lee on his abdomen while simultaneously performing dumbbell flyes, and leg raises while watching tv.

No wonder he has great abs!!!

Power is in the core...all workouts should be based around a strong core. Bruce definitely exemplifies it! Train the core!

An Awesome Motivating Quote

"I do it because I can...I can because I want to...I want to because people said I couldn't."

Inspired by a friend, I learned something again: never say never or you can't do it...ever. In alot of ways, it might bite you in the butt one day. Did a workout this evening. 1st ever in sometime. I would never have thought I'd be doing an evening workout again.. It's alot different than getting it done in the morning.

Thankfully the TT workouts I'm doing right now (with a little stuff of my own) allows me to do them at home and truly are made for the busy dad for sure!

Finding Motivation....

Long day last night...even harder to get any type of sleep either. Got in a good 7 hours of sleep eventually and with nothing on the plate for Sunday: it's pretty much house chore duties and some football.

Anyway, here's a video that's really cool...looked it up this morning on youtube - trying to find something to get me going for the next few weeks that lie ahead. Thinking of reason's to carry on a journey isn't easy. Short term motivation is easy...long term motivation not as easy. Finding motivation is even tougher than anything. The guys and gals in this video have "it". I want "it" everyday too but also be able to face life's challenges that come with it. Here's a great 30 sec Nike Commercial that says it all for me, JUST DO IT:



The benefits of early morning workouts...there isn't anything like it. You practically have the gym to your own which is the best part!

On other fronts...reading up on a recent blog of another good virtual fitness friend of mine name Kali...she's got a great blog and some interesting articles and interviews..she's doing extremely well and has a great attitude about everything fitness and nutrition...here's an excerpt from her blog site about motivation: CLICK HERE and watch the video! That's actually her sweet voice in the background doing the interview...

The Fast Twitch Experiment...

Been a great week of workouts...back into a great TT program once again which I'm happy about. Just finished week 1 and intend on a circuit tomorrow morning.

I know it all bottoms down to tempos but there is something I found really useful in my workouts overtime which is focusing more on the muscles involved (I guess it's called "neuronal activity") I read somewhere that this works because of the increased mental energy we have while we workout actually boosts the flow of electrical impulses to the muscle, generating increased muscular tension. Keeping it fresh with high tempo movements while trying to recruit as much fast twitch muscles sounds logical here.

Sometimes the tendency is to be too involved with just going through a motion of an exercise without even thinking of the actual muscle being worked and focusing on that muscle. I think mentally it does make a big difference here. Explosiveness...quick movements at certain points of a lift...even in an abs workout..it's those fast speed mountain climbers or explosive one arm db presses for example. Think fast twitch! A little bit of a functional strength approach with a little bit of bodybuilding in there as well sounds like a good combination.

I read somehere that activating fast-twitch motor units is the key to improved strength, speed and power. Unlike slow-twitch motor units, which are responsible for most of our day-to-day muscular activity, it's those fast twitch units I learned that are quite lazy and tend to slumber until called to action...that's why I always try to keep training intense enough yet still capable enough to triggering this effect.

A fellow tt'er created some pretty nice ab circuits and what I noticed was the focus on tempo as being a big factor for this individual. My personal friend I go to the gym with and I were entertaining the thought for many times too that the more explosive the better..and I think it's true.

Did some of this with Rosstraining right before summertime...but now I really want to delve into it a little more...mixing up my current tt program with some extras...

It's those fast twitch muscle fibers that I want to target. Sprinters need fast twitch muscles and alot of other athletes do as well in their respective sport. Their physiques definitely speak for themselves...and their explosiveness and power on the field or court shows!

I don't know why I posted this...it's just food for thought that I want to read more on and learn about is all...

A New Book....

There's a new book out there...it's called "Just Say No to Cardio" by Craig Ballantyne. I personally give it a 2 thumbs up and if you get a chance check out his book at www.amazon.com. Definitely a book to keep in handy when you think about other programs that just are merely imitations of a pretty tried and tested approach to fat loss in Turbulence Training. Check it out!

Onto other things...just tried a brand new TT workout program this morning and it was a pretty cool routine for day 1. Modifying it a bit to suit my own needs with a bit of my own stuff but otherwise really good.

Just got back from volleyball tonight and I will say it was a pretty dry, unexciting game. 5 kills..whoopee. I think I was the only player out there that was twice their age...but the kids got some game that's for sure (except for this boy/girl smoochie thing going on during side outs that was pretty annoying for the most part). The best thing about it is, you play smart - you won't look foolish on the court. These guys were hitting balls that just didn't look right and balls were floating all over the place or hitting the net. Don't get me wrong...they have some skills - but they just can't play the game I remember how it's played - with your head. It's a very technical game with alot of timing involved with the approach, the serve, defense...I mean, these guys may be really agile and all that but they have no court savvy whatsoever...they'll learn that it's not all physical in sports.

So much testosterone in these young guys and gals it takes me waaaay back...Man I remember those years!!! Had my eldest twin son (who's only 28 minutes older than his twin brother) and he was just the nicest kid. He literally just sat on the bench and cheered daddy on the whole time (note: he had no clue what this young couple was doing - thank God!). Even these teenage girls were so impressed they wanted to take him home with them...it was so freaking funny. After the game, we both dropped by the local convenient store and bought him some bubble gum and it was back home for us. Just to be able to share something with one of my sons tonight was a special moment for both of us. Having twins is pretty tough because your attention to each one is really split. Luckily his other brothers were konked out so I took him along for the ride. He still calls volleyball "ballyvolley" for some reason. He'll figure it out soon enough...hopefully he'll be playing it one day just like daddy too!

Trick or Treeeeeeeat!

Halloween...just another day for the kids? Well we walked a good 10 blocks around the neighborhood and while walking yup - had to indulge in some nice tasting chocolate candy along the way the kids worked "hard" for.

Anyway, thankfully I still managed a workout this morning and here's how it went:

Strength workout
1) Front Box squats with 85x3x15 (higher reps, lower weight)

2a) One arm DB overhead press 35 lb KB 3x8
2b) DB arm rows elbow out 65 lb 3x8

Intervals via Tabatas
1a) 2 hand KB Swings 20 secs
1b) Burpees with push up and jump x 10 secs (not many reps you can do in 10 secs)
4 cycles.

Ab circuit x2:
Hanging knee raises 2x5
Fast Mountain climbers 2x15
Ab curl ups with 5 sec pause 2x5

Pooped.

That afternoon, hooked up with the boys for some swimming and did some nice laps back and forth. Felt very good with the lats and delts.

Good workout but bad on the sweets today. You can't out train a bad diet no matter what you do and today was bad. Quite a few bad days but still working out regardless because it's fun and it's a part of me.

Really having a blast with this program and am enjoying every minute of it but it's going to be a long difficult winter for the family.... will be looking at some different programs here soon and am hoping to correct it here shortly if the calories can't be controlled!

Happy Halloween!!!!

"Stoplight Intervals"

Carpooled and went to the gym once again with my friends this morning for a 5 am workout...it brings alot of great times again. Even though we all do our own little things in the gym nowadays - we still manage to respect each others space and do the things we enjoy doing and still have that sharing time prior to work every morning like we used to. We came to the conclusion that this is the time of the year that social support is needed the most. It's been fun!

We all agree that this is our time - a time away from work, from family....ipod's on, splitting up and just have that 30 or so minutes in the gym working our butts off and then hanging out in the steam room for a nice sweat after a great workout and shooting the you know whats for 10 minutes in there before heading off to work - aint nothing like it.

We don't impose anything on each other (none of this "this works or that works better" kind of thing between us) - it's just that mutual respect we have over time as being close friends yet we still manage to have fun with our own individual workouts nonetheless. And that's all that matters...

Fall weather is a great time to be working out in the morning..did day Day 3 of week 3 of the fitandbusydad workout. Read up Craig Ballantyne's stuff at his blog and he did a workout outdoors and that was pretty cool.

30 minutes...we were out the door. Speaking of Craig's workout today, we started doing our own sprints in Downtown San Diego - I'll call it "beating the red light". We would sprint a full block until we reach a stoplight and then we would jog in place and then sprint to the next block as fast as we can until we managed to hit 5 total stoplights...and it was a sprint to the entrance doors to work! Great way to end a fun workout today.

Social Support...we need it.

Whoa...Heroes is shaping up to be one helluva drama series. Watching the most recent episode on TV last night and finishing the episode, I had no clue I konked out on the sofa.

Playing volleyball at 7 pm after a good workout that morning obviously didn't help matters....but it was a fun game nonetheless! :)

Got up early this morning and hooked up with my co workers for a trip to the gym like old times sake. Especially this time of the year...accountability to keep it going is a must. Thankfully I have personal friends and some online friends who share the same sentiments...

In the fitness lifestyle...and if it is a lifestyle and not a short term solution, social support is definitely a strong focal point of success. Last night my good workout buddy, who's recovering from pec surgery is slowly getting back into the groove once again which is so encouraging for the both of us. He's getting back into it which is good. 5lb, 10 lb weights...it's something to be really positive about. For the first time in months we drove with our other close friend (who I still manage to workout with every morning when we can and if family permits) and headed to the gym for our good ol morning workout routines like old times.

Did a great barbell hybrid lift routine which was really cool, some ab work and a good 5 minute run we did together back to work for a good sweat (note: we carpool, park our car and walk to the gym and jog back to work. There is a 24 hour fitness only 5 blocks away).

Social support in fitness! It's great!

Deadlifts...Personal Best

Upper body particulary the shoulders are really sore this morning from the kettlebell complex yesterday.…still managed to get up this morning for a strength workout however and get day 1 of week 3 in. Hit another personal best on the deadlift at 305 lbs on a 1 rep max. Added some intervals on the treadmill afterwards which was cool.

On week 3 of the fitandbusydad workout and will finish off this week and next week and it’s off to another workout here for the holidays.

Won’t go into details of the workout but here’s my deadlift numbers on a 6 set x 3 reps principle. The 1 rep max was done on my 7th and final additional set.

Snatch Grip Deadlift (6 sets of 3 reps)
* 185/205/215/225/245/295 - 305 lb 1 rep max

A Kettlebell Workout!

A full day's rest yesterday and some indulgences...today was another bad day of indulgences but still managed to get a pretty good workout in before leaving with the family to the pumpkin station earlier this evening which was pretty fun for all of us. Diet hasn't been quite there all week but I'm still getting in my workouts in regardless. Yesterday was really tough to do anything as my glutes were sorer than they've ever been in sometime.

So today's workout I decided to do a Kettlebell complex. It consisted of 7 different exercises, 6 reps each for 4 circuits total - all done without putting down the KB...just continuous movements one after the other with no rest. After each circuit was complete, I did 1 minute of heavy bag punching and an ab circuit in the end. Felt really good and only lasted less than 25 minutes and it was off to the showers...

Here's the actual workout using a 35 lb KB for the complex (4 circuits):
a) 1 hand Swings
b) High Pulls
c) Front Squat
d) Clean and press
e) KB bent over row
f) Reverse Lunge
g) 1 minute heavy bag punching

Ab circuit (1 circuit)
SB jacknives x 20
SB crunches with 10 lbs plate x 20
Cross body mountain climbers with hands on SB x 20

Felt really good. Did all of this on bare feet on a nice soft carpet at home. Shirt was drenched at the end of this and was huffing and puffing like crazy. Stretched out afterwards and hit the showers.

Was reading up on another fitness magazine I subscribe to and caught another interesting quote and here's what he said:
"I schedule exercise as though it's a meeting and treat it the same way."

Just another day in the "office"....

Complexes....

Glutes are pretty sore from yesterday's workout. Very happy with the personal best on the squats too. Had to skip today's workout this morning as my glutes are definitely feeling it right now. So I took my kids to the park and enjoyed some nice sunshine and spent most of the day taking care of things around the house.

Anyway, doing more reading on Barbell Complexes...they are fun and I see this as an important component to a very effective fat loss burning program. All the fitness greats incorporate some kind of complex in some of their workout routines... Chris Lopez incorporates it in one day of his Phase 2 program which is Hybrid Lifting but a complex just the same. Craig Ballantyne had one in a great September workout I did recently. If you've never tried them before and feel you need to break some monotony in a workout: give it a try. It isn't easy and it isn't supposed to be. And you don't have to use enormously huge weight: just enough to challenge you with each rep. It's a terrific way to change up routines and increase intensity of one's workout. Never feel like you half-assed a workout when you do one of these...that's for sure.


Read up on Steve Javorek's article on Men's Health Magazine and it's amazing information and learned alot about the history of Complexes as I was flipping through the pages in bed at home last night. Very interesting individual and for a man his age I can't believe he's still actively involved in fitness. I think he founded the Romanian Deadlift, too as he was originally Hungarian then migrated to Romania where he trained some of Romanian's greatest weight lifters and athletes for the Olympics.

But back to complexes...the great thing about them is you can use Kettlebells, Barbells or even Dumbells. Complexes would only take 20 minutes to complete...but definitely 20 minutes of hell at that..but definitely some great metabolic work for sure.


I'm a youtuber...and this is one video I kept in my library since last year and have had it since. Too bad he's never produced anymore other workouts (he has a few bodyweight ones I've enjoyed looking at too) but what he has are pretty gold (Mark is his name). He's very fluid and explosive and must have an awesome core. This is just some of the great stuff of what a barbell complex would look like:

Interesting Article on T-Nation

Browsing the web and came across an article on HIT (High Intensity Training) on t-nation.com and came across a great interview on a fitness pioneer on Dr. Ellington Darden at this link.

I've read up on all sorts of approaches to HIT or HIIT but it's hard to believe that the HIT/HIIT philosophy has been going on since the 70's. It was really mind boggling how these body builders had such out of this world physiques with little or no bodyfat but it was the steroid use that really did it in for me. That's a shame...because I know unless you're on steroids or supplements or have great genes - there's no way in hell one can get as cut up or yoked as they are.

anyway, it was this segment of the interview that really hit me. It was almost Bruce Lee like by Dr. Darden in response to t-nation's closing question and I quote here:

"T-Nation: There was a quote I read on your site a while back that said, "Have the look of a lion in the presence of a herd of sheep." What does that mean?

Darden: Most people are sheep, and sheep need direction. There are very few lions out there — even the ones who claim to be are rarely lions. And they need to be exposed.

I guess the real challenge is to take the things that are basic, meaningful, and effective and present them in a way that has some pizzazz. That's what needs to be done. Like I've said before, though, if you have a quest to get a good physique, a good mind will follow. So maybe it'll all work itself out."

Here's Bruce's quote:
""Absorb what is useful, reject what is useless, and add what is specifically your own."

Nice.

Deadlifts, Warm ups, Foam Rolls...and Da Chargers..

Nice little circuit of great exercises this morning on Chris Lopez’s 20 minute fitandbusydad’s workout routine. I love this workout. Thinking I was going to be short on time as I didn’t get to my work gym til 6 am – I got it out of the way in less than 30 minutes with my own little ab circuit that I did immediately after. It was fun…and as long as I’m having fun – that’s all that matters. Just like dancing for some – this is a good healthy hobby!

Tomorrow’s a barbell complex routine! Yahoo!! I love circuits…especially circuits that are fast and efficient - much like this complex coming up tomorrow.

On the nutrition side, it’s been pretty maintenance calories. No real desire to lose any more weight (unless it’s body fat of course) by the end of this year but I do want to work on some lean mass (not even trying to bulk up either), some strength work and just maintain my weight throughout the end of the year as best as possible and then start on a lean out again next January. Still - no excuses for eating sloppy either even if it is the Fall with the Holiday season just around the corner too. Can't let that be an excuse to slip on the nutrition.

Still can’t express the importance of warm ups. I remember many years ago - I would walk right into a routine cold turkey...hey, I was young had all the testosterone a young man can handle. Now at my 30's, before each and every routine, you got to do some warm ups – dynamic, static, whatever – just do em. After what I’ve seen with my own eyes a warm up just can’t be overlooked . Even since I started hitting the volleyball courts once again a few months ago – I won't play without a proper warm up playing or exercising. If I want to continue doing this for sometime…can’t skip a warm up regardless. But I did goof up yesterday when I did a challenge…as soon as I got up that morning, I started doing the routine (thinking oh yeah - bw exercises) and I just didn’t feel the muscles “awake” enough to really make a splash.

End of the week but still – I’m making it a point to warm up everytime I exercise each morning...everytime.

Another great addition is the foam rolling…I absolutely love this simple yet very efficient 18” piece of industrial foam for muscle alignment and massage. It works your back, legs, glutes and helps with flexibility and tightness around the legs.

Something I noticed during the deadlifts today - even with any workout...I noticed how much difference it makes just progressively adding a 5lb or 10 lb plate can really make a difference psychologically in a routine. It may look kind of weird but it weighs just the same. People like to think their strong when they see 2 45 lbs's on each side of a barbell - only to mess up their backs on the very 1st set! They may be smaller but you add up those numbers we're talking a progressive 35 pound olympic plate on one side when you think about it but mentally you feel it's actually lighter! Look the part when you go heavy but throw the ego out the door buddy and train safe.

Stop the presses!! Another Chargers loss...it's off to London for the Lightning Bolts. Rivers vs Brees - can't wait for this one.

Have a great week!

Whoooooweee!!!!

Whoa…hotdiggity damn. What a workout this morning!!! Chris Lopez has it going with this workout routine. If you haven’t check this guy out (all you busy dads out there) here's the site: www.fitandbusydad.com. Again, this workout was courtesy of Craig Ballantyne at his website at www.ttmembers.com.

Whoo! Did Day 6 of the Phase 2 program over the BW circuits of Phase 1. I really liked the challenge here and I like challenges. May even have to head off to Phase 2 starting next week.

It was a metabolic ladder consisting of a very advanced Burpee routine of a push up with a vertical jump finishing off with a neutral grip pull up supersetted some core strengthening.

Do that for the allotted amount of times indicated for the amount of cycles indicated and you will be sweating like crazy. I know I did.

Definitely had a bit of a rosstraining feel..maybe even crossfit. Definitely kicked my ass today. Topped it off some arm work and more speed jump roping and additional core strengthening work to end the workout. Been a few days since I hopped on a treadmill. May do that for tomorrow and Saturday.

Spent.


Whatever you do and tackle in life: make it yours and take off with it….


Train hard and train safe!

The Power of the Jump Rope

Sorry..late post but a post just the same.

No workouts scheduled for today but did some some delt/shoulder strengthening work with light loads (I still want to take care of the shoulders for strength and for volleyball specific training. Yep, still playing the sport here.) at our work gym this morning at 5 am... finished it off this morning with an ab circuit combined with jump roping with my jump rope and gymboss I took with me in my gym bag.
30 second speed jump rope/Hanging leg raises x 15
30 second speed jump rope/Russian Twists with 35 lb plate x 8/side
30 second speed jump rope/Decline situps on bench 20 reps
30 second speed jump rope/floor wipers with 45 lb barbell 6/side (new one!)
30 second speed jump rope/plank on swiss ball 30 second hold
30 second speed jump rope/Hanging leg raises again x 15

50 lb DB swings (2 hand grip) x 30 secs x1

Hopped on the bike for another 5 minutes for a cooldown and showered up.

Later that afternoon at 5:30, I did some heavy bag punching and speed bag punching for 15 minutes and 5 minutes on the recumbent bike.

Tomorrow’s routine of Chris Lopez’s 20 minute workout involves some BW circuits which is pretty cool. Curious, I flipped a few pages and looked ahead to Phase 2 and saw a pretty good Day 6 workout that combines advance burpees with pushups, jumping and pull ups...oh yeah and some planks in there as well...Looks like a killer. I’m flipping back and forth with the 2 phases as the latter (Phase 2) looks just as challenging. There’s a potluck at work tomorrow as one of our peers just got promoted to Nursing Supervisor. Aw man, these food challenges are tougher than workouts!!!!

the 20 minute workout

Just put a few posts at the TT Members site and supported a few friends over there...

Anyway, Day 3 in the books of Chris Lopez's awesome Fitandbusydad's 20 minute workout routine. Rested yesterday as Sunday was Day 1 of the program (matched with some bad nutrition with the game) so I put the strength and tabatas workout in one workout today at the gym with a modified HIIT in the end. Very intense but I like the shortness of it and the exercises involved. It actually took an hour and 10 minutes to complete because I did some very specific warm ups before the actual routine as well as some foam rolling at the end.

Felt really good and I can feel the effects already as I'm typing this.

Music and Workouts...

I'm 34 years old. Grew up with some pretty good groups in the 80's with a little punk, new wave, some pop and rap too. Then came the that one era of the early 90's (Nirvana, Pearl Jam anyone? Remember G n R? Hahah!! Hey you may be laughing now...but you know what's up!)...then to the late 90's and 2k's where we universally would call it alternative or maybe nu metal ala Linkin Park.

Anyway, we're finally in the day and age of mp3 players...man what an invention this little device is and how it impacts my workouts at a personal level. They are so convenient. I'm almost where I can't even workout without one! Other than putting on my workout clothes for the morning, the Ipod is definitely something I make sure gets charged at night and the something I make sure of gets strapped on my arm before I head out the door or do my workout routines at home. I can't stand gym music. Also an mp3 player keeps me focused as opposed to dozing off in LaLa land. And if you're like me and you can't stand the music played in the gym, try channeling that aggression into your workout. That works sometimes too! :)

I love music (but I can't sing for &*(&! on the Karaoke at home!). Music can have an extraordinary effect on your workout and I truly believe that. Studies have shown that music can increase or even decrease (with slow music) strength and intensity. I've seen this happening during spin classes all the time and it works! Music has also been shown to decrease pain sensitivity during exercise. It just totally puts the mind into a state of excitation or "euphoria" if you will (endorphins!!!), preparing your mind to talk with the muscles for the "work" ahead...boosting your energy level and performance out of the ballpark.

I constantly have to change playlists like once a month for some reason. Imagine that. :)

Here's another favorite song by Candlebox called "Far Behind"...sometimes I'll even play this as i get my things ready for the morning or after a cooldown after a kick butt workout. Little sad tune but it gets me back to ground level after a workout:

Simply hanging out...

Wow...what a great time at the tailgate with some good friends of mine as well as one heckuva game at the Q last night! Rivers rocked the house!!!!!

I'll admit, I was a bit wasted by kickoff but this is something very far and between and something I don't plan to do on a week to week basis that's for sure. Carne asadas, beer, lobster, beer, chips...oh did I mention beer? damn!!! I had enough of those things to last a whole week!!! But those beer bongs...whew! :)

My workout yesterday literally went out the door by 5pm...met some pretty nice folks behind our seats who were family of the New England Patriots Safety James Sanders #36.

Time to reset here and re-focus again for a fun workout tomorrow. Cheers!!! Oops. No pun intended.

Here's a picture of some friends of mine and a few friends of friends...obviously none of these beer belly guys work out at all - except for the 2 girls in the middle of the bunch.

Pardon the guy right next to me...this guy was wasted as hell even before we got to the parking lot. Hahahahhaha!!! Now this dud was so drunk he spilled beer in front of a poor lady in front of us during the game. Sigh...honestly he didn't intend to but man, I couldn't help but crack up.

Bottomline though: we're all Charger Fans.

San Diego..Super Chargers!!!!

Couple of hours and I'm out the door with my LT jersey on and it's heading off to the Q with some buddies of mine. It's a late afternoon game heading into the evening. Expecting gusty Santa Ana winds all day over 20 mph. Damn...so much for wanting to take my shirt off during the game (Always been waiting to do that one day. Yeah right!!! Hahahaha!!! I was only kidding.) while sipping a beer and chowing down on some grub...nothing like the NFL experience of being at a game. Whoohoo!!!

Anyway, last night while I was posting my blog of Disturbed's Video - I came across a pretty good fitness website by Toronto based Chris Lopez's 20 minute workouts for busy dads (www.fitandbusydad.com). I understand he is a good friend of Craig Ballantyne's and looking at his workout program I was amazed at how short but efficient the exercises are. It almost reminds me of a program Craig made that I did last September - very short, yet very intense.

So I gave Day 1 a shot this morning at home at 9 am and I like the feel of it. It's an 8 week program and is intended for the 2 year or more experience Turbulence Trainer - hey, right up my alley...

Best thing about this program is that's all it took: 20 minutes of intense exercises (including warm ups here) all in one 20 minute workout. Can't beat that especially with the business of the holidays and cold weather wanting us to skip the trip to the gym. And it's a great home fat loss/strength developing workout routine. Got it over and done at my home gym the minute I got up this morning and now it's off with the days activities with the family and the game coming up this afternoon. 20 minutes...that's amazing.

Ok..time to eat a good breakfast and head out here shortly! Enjoy the Sunday!

"Indestructible"

Today at work me and my friend were hanging out talking about the good old days where we used to workout together 4x/week and just have a blast together each morning while we were doing it...all the time, learning and absorbing every little thing he was telling me, yet not knowing completely why I was doing it. I just went for the ride really early on. But it was his constant pushing and motivation to keep me on the straight and narrow. Now it's a part of me that I will never let go.

It was more than 2 years ago to this day we would get our butts up early am every day almost in the "cold" San Diego weather (63 degrees...whoopee for East Coast people) and just crank out some good workouts. Although we branched out more than a year ago - me doing Turbulence Training and Rosstraining - we still manage to talk about anything fitness, nutrition related and still learn alot from each other.

But I learned and learned rather quickly how it all just "works". You have to have fun doing it or you won't be doing it for so long. When the fun factor isn't there - then why are you doing it? Mix it up and re-introduce old things that worked for you in the past which you enjoyed doing and then go back to the one's of recent (TT/Rosstraining) that worked for you and just constantly keep things fresh and you won't stale out of your workouts...

The push pull system and the HIIT system principle of the Phillips brothers (Shawn and Bill) was something I won't forget ever. They are one of the pioneers in fitness.

Here's a video that's just bad ass. Disturbed's hit single: Indestructible. Saw Ross Enamait have this as his background music on a compilation of some workouts he's done over the years. Just like Ross, you can't forget where you came from and you always have to find ways to just mix it up. This guy's been training for years and he's just simply amazing and love his music selections too...

Here's the video by Disturbed. Definitely bad ass. Check out the guy running up the mountain - dude is lean as hell isnt he (he could work on the lean mass though..hehehe). But the guy running in the desert with a spear in his hand - damn! Whooo!!! The sirens and gunfire in the beginning gives me chills when I get up everymorning and head out to the gym. Definitely a song worth having on your ipod or mp3 player guys...you want a song to push you to your limits: this is it.

The video almost reminds me of the movie "300". Spartaaaaaaaaa!!!!!! Just kidding. Enjoy!




Going to the Chargers vs New England Sunday night game at the Q tomorrow night. Should be fun and exciting to hang out with some buddies again this time of year...

Forrest Griffin - the Man

Read a great article on Men's Fitness the other day at home on one of my favorite UFC fighters of all time in Forrest Griffin. This guy is an absolute inspiration and works really hard in the gym and his hard work definitely shows in the cage. The guy hates the spotlight and just does his thing.

Reading the article, I saw something that hit the nail for me and I quote him here:
"I'm kind of a low key guy. I don't do whole lot. I eat alot of food. I watch alot of movies and I train alot..." (continued) in regards to training and his sport: "It's more fun for me when it doesn't matter."

This dude is driven.

Wow...great workout this morning. Nothing all that heavy (intend to save that for some days of the month). Push pull approach (upper body) with olympic lifts to start the routine. Push pull was something I've been doing a long time ago when I started...going back to basics here. :)

Time: 0500 hours
commercial gym:
Shoulder rotations, extensions, neck rotations

Warm up circuit x 2:
Squats with 35 lb db front load x 15
Push ups x 15

Superset A (pre weighted barbells)
1a) BB Cleans (60/70/80/90/100x5x5)
1b) Chin ups overhand grip (Bwx5x5)

Superset B
2a) Incline BB Presses (135x3x10)
2b) T bar rows (135x3x10)

Triset A
3a) Cable Flies (60/70/80x3x5)
3b) V grip pulldowns (60/70/80x1x5)
3c) Decline push ups (BWx3x10)

Triset B
4a) Military press with 45 lb BB (No weight) (45x3x12)
4b) Sitting Bentover DB flies (12/8/8/x3x10)
4c) Sitting Lateral Delt Raises (12/8/8x3x10)

Ab circuit (1 set)
5a) Cable chops (30lbs - 10 reps/side)
5b) x body mountain climbers (8/side)
5c) Cable Torso Twists ( 30 lbs - 10 reps/side)

HIIT on treadmill 45 sec/90 sec active/rest

Static stretching.

And for final thoughts:

"Absorb what is useful, reject what is useless, and add what is specifically your own." - Bruce Lee

Just make it your own...Stay strong!

Strength Training...look at these videos linked from Ross Enamait

Was checking out a blog of one of my favorite fitness internet guru's in Ross Enamait (a man who walks the walk and talks the talk) and he found a few great videos on youtube on strength training. Now that my friends is real strength and self driven individuals that can't be pushed by outside motivations (well some of these guys are in powerlifting competitions..but look how strong they are)...it's all in YOU to carry this journey for the longterm. Period.

Check it out here! Awesome, inspiring stuff. Nuff said.

http://www.rosstraining.com/blog/

New Program...same mindset

Great "rest week" last week....

Back to hitting it hard and going heavy again nice and fresh on a Monday...1st gym workout today which is really cool.

Mission: blow the fat, increase the mass. 7 more weeks to go. Not letting up one bit.

On a side note, there's something about starting workouts on a Monday. If it's not out of the way in the morning...I prefer to start fresh on a Monday as well. For some reason, it just sets the tone for the whole week of me ahead.

Some swimming during the late afternoon with the kids was something I enjoyed today as well. Here's hoping for the next Michael Phelps here one day. ;)

Rest and Recovery...

It’s funny…I was posting a blog yesterday about my home db handles…checking out Ross Enamait’s blog today I didn’t realize he had a blog post about this issue only a few days ago. Very ironic. Haven’t visited his site in some time but he actually brings up some helpful tips for free. So if you have time and need inspiration – check his blog out! It’s awesome and very inspiring. The guy is just totally down to earth.

On to other things TT workout related: after heavy lifting for a few weeks- I've felt like I relaxed somewhat here -- lifted heavy on some Olympic Lifts but I feel I essentially really took a break from some heavy training from September.

Light exercise and just 30 minutes of activity (not sitting in front of a tv eating a bag of chips) will make a huge difference in rest and recovery in the long run. Previous week that past, I took a spin as I was contemplating 2 different TT workout routines…but after much thinking and deliberating – and with my 84 days ending right around Thanksgiving Day - this is perfect for me. I’ll be changing up the program again tomorrow (I found a few other TT programs which I like but I'm definitely going to stick with this plan for sure) with hopes to finish off these last 7 or so weeks or so coming up and it’s another couple weeks on a new program to finish the year..