Kirk's Fitness Blog

Program I've been doing, Bodyweight Calisthenics

2012-01-26T09:30:00.000-08:00

As many of my longtime blog readers know, I am a huge fan of simply training with bodyweight exercises. Lunges, squats, pushups, dips, pullups to name a few. These are great either by themselves or adding them as "finishers" to your normal weight training workout.

Due to my traveling schedule as well as the cold weather (not a motivation to head to the gym early in the morning!) I decided to train with bodyweight exercises almost exclusively, with minimal dumbell-work thrown in.

I believe that whatever you're using, high volume work builds muscle even in the case of bodyweight exercises. For instance, today's workout comprised 250 bodyweight or hindu squats, 100 push-ups and 50 pull-ups. Instead of training to muscle failure each set I performed 10 sets of 25 squats, 5 pull-ups and 10 push-ups all back-to-back in a "tri-set."
I performed 25 squats immediately jump onto the pull-up bar and crank out 5 pull-ups and immediately afterwards perform 10 inclined push-ups with my feet elevated on a bench (approx. 14" off the ground). At the completion of each set I would rest only 20 seconds and repeat. The entire worjout was completed in less than 17 minutes and I was not only sweating prefusely but I was short of breath for 20 minutes afterwards. This happened to be a great cardio workout at the same time.
Yesterday I performed the same number of reps overall but in less sets....I performed 5 sets of 50 squats, 10 pull-ups and 20 push-ups. Again it took me 15 minutes to complete and again it had the same effect.

I happen to love this style of training and I do believe my body (and physique) is responding very well. It is intense and brief but very thorough as these three exercises work every muscle in my body and with the brief rest between sets I am working both systems in my body (aerobic and anaerobic). Imagine getting lean with only 15-20 minutes per day, 6 days per week and it can be done ANYWHERE, even in a hotel room! NO EXCUSES PEOPLE, 15 minutes everyday (along with following a healthy diet at least 80% of the time, in my case 95%!). (In a hotel room I perform pull-ups on the bathroom doorway, I simply lay a folded on top of the door for the sake of my hands).

Twice per week I plan on performing 5 supersets of dumbell calf raises with side lateral raises at the end of my normal workout. Two other times per week I will add dumbell bicep curls with close-grip "diamond" push-ups to thoroughly train my arms.

I will post new pics on my blog in the next couple of weeks.

A highly recommended reference source (an inexpensive e-book) is found on amazon:

http://www.amazon.com/Effortless-Exercise-System-Men-ebook/dp/B005HB8PFO/ref=sr_1_1?s=books&ie=UTF8&qid=1327603203&sr=1-1

AND:

http://www.amazon.com/JACKED-Workout-Secrets-Revealed-ebook/dp/B005NWRK6C/ref=sr_1_4?s=books&ie=UTF8&qid=1327603203&sr=1-4

A lifetime in Fitness, what have I learned?

2011-12-18T17:13:00.001-08:00

I have spent my entire life as a fitness enthusiast, first as a wrestler, then as a bodybuilder, nationally-ranked powerlifter and for 22 years as a Personal Trainer.
After this many years, what have I learned???

WORK OUTS:
1) You must be consistent! There's no such thing as hit-and miss workouts. I workout 5 days per week every week of the year......during holidays, during business travel, during vacations. The ONLY time I take time off is when I am very ill (influenza or stomach virus).
2) Have a goal, develop a plan! You must have a goal in mind of you will not have the discipline to follow-through. Develop a plan around your goal and EXECUTE. There is no tomorrow! Begin your plan today!
3) Variety is key! Everyone grows mentally stale from the same old routine. Even with me boredom kicks in. I change my workouts every two months to maintain high levels of enthusiasm. You must add variety. After several months of weight training, try something new, try P90X!

DIET:
1) Do not count calories! This is useless and very unscientific. It is "so eighties!" Instead of calories, count your daily consumption of carbohydrates!
2) Macronutrients (protein, carbohydrates, fat) are the most important factor in losing weight.
Bar none, the very best way to lose weight is to reduce your consumption of carbohydrates. In place of carbohydrates increase your consumption of lean sources of protein and add healthy fats (nuts, avacados).
3) Pay attention to the Glycemic Index (google "glycemic index"). This is the most effective way to make sure you are eating the right forms of carbohydrates (fruits instead of starches).
4) IF IT'S WHITE, IT AINT RIGHT! (stay away from white bread, rice, pasta, sugar!)

WEIGHT LOSS:
Step away form the scale! Instead measure your weight loss with a measuring tape and the mirror! What matters most is not how much actual weight you've lost (since this will flucuate so often due to fluids, menstrual cycles, etc.), but how your clothes fit. If your clothes fit looser then you are a success!

QUESTIONS?
EMAIL ME: ktaylor966@yahoo.com

STEVE REEVES

2011-12-10T15:13:00.000-08:00

Steve Reeves was a world champion bodybuilder (and well paid film star!) from the 40's and to this day he is well known as having the most proportional, most symmetrical physique of all time. He neck, biceps and calves were exactly the same measurement and his shoulder girth, chest and waist differentials were perpectly proportionate. And look at those thighs! Everything was near perfect. In my opinion this is the ideal physique.

Unlike bodybuilding routines of today, Steve always trained 3 non-consecutive days per week (Mon, Wed, Fri) and worked his entire body on those three days. His routine would begin with shoulders, the chest, back, triceps, biceps, thighs, calves, lower back and finally abs. His workouts were typical 2-3 hours in length! He only consumed three square meals per day!

Boy is that unlike workouts and diets of today! If you are interested in books written by him or DVD's of films he starred in, go to:

http://www.stevereeves.com/

Beginning in January, 2012 I plan to train according to his 3-day per week plan, though my workout length will NOT exceed 1 hour.

New Workout Update....after 10 days, time for a change!

2011-11-10T09:23:00.000-08:00

Great workout programs don't last for ever. Your body becomes accustomed to whatever you're doing and like your mind, your body needs changes in variation and constant stimulation to reduce boredom.
In my case, this routine I had resumed only 10 days ago (which I previously had success with!) is causing my progress to not only wane, its causing some joint pain. Not good!
My body needs stimulation and thrives on super-intense workouts, but I am also in need of recuperation. Therefore I am planning on changing my program to one that stimulates but doesn't annihilate, and allows for adequate recovery.

Day1: Chest, Triceps, Light calves (seated calf raises-only)
Day2: Upper Back, Shoulders (no presses, only lateral raises & shrugs), Biceps
Day3: Legs, Heavy Calves

I will perform this on a 5-day rotation. My workout days are Monday, Tuesday, Wednesday, Friday and Saturday (Thursdays and Sundays are completely OFF). The routine looks like this:

Week 1:
Mon: Chest, Triceps
Tues: Back, Delts, Biceps
Wed: Legs
Fri: Chest, Triceps
Sat: Back, Delts, Biceps

Week 2:
Mon: Legs
Tues: Chest, Triceps
Wed: Back, Delts, Biceps
Fri: Legs
Sat: Chest, Triceps

Week 3:
Mon: Back, Delts, Biceps
Tues: Legs
Wed: Chest, Triceps
Fri: Back, Biceps, Delts
Sat: Legs

And so on and so on. Three exercises for large bodyparts, two exercises for smaller bodyparts
Sets will be 3-4 per exercise. Minimum reps are 8, max for upper body 12-14, min for legs are 10, max are 30!

GIVE THIS ROUTINE A TRY. If you need cardio perform it at the END of the routine for a maximum of 20 min. I myself am lean and don't need cardio as my rest periods between sets are very short.

WORKOUT UPDATE!!!

2011-10-31T09:13:00.001-07:00

As my followers know I had been training my whole body almost everyday (5 times per week!) from April through October and making great gains. I remained very lean and my muscles became harder and more dense in appearance. I did noext to no cardio other than a few high intensity "ladders" a few times per week. My mainstay dietary regimen in high protein/ultra low card/moderate fat. This has been and will always be the way I eat due to my Type 1 diabetes. It suits me just fine as my blood glucose levels are so stable I am a "doctor's dream."

Due to mental burnout and feeling the need for more recuperation I halted this type of daily, whole body training in early October and trained a basic upper body/lower body split four days per week for the past month (Mon: Upper body, Tuesday: Legs & 15 min. cardio, Wed: OFF. Thursday: Upper Body, Friday: OFF, Saturday: Legs, cardio for 30 min on stationary bike). This workout worked well for me for the past month and as of today I RETURNED to my whole body, 5 day per week cycle. I will continue this until #1) I see my gains stalling and I get weaker, OR #2) I feel mental burnout again.

TODAY'S WORKOUT (Mon, Oct. 31):
A1)Incline Bench Press: 185 lbs for 3 x 8-8-6 ... .supersetted with...
A2)V-Bar Lat Pulldowns: 140 lbs for 3 x 12 ... .rest 45 sec, repeat
B1)Pushups on medicine ball: BW for 3 x 12...supersetted with...
B2)Seated Side Lateral raises: 20 lbs for 3 sets of 12....supersetted with..
B3)DB Shrugs: 55 lbs for 3 sets of 15...rest 45 sec, repeat
C1)Straight bar curls: 70 lbs for 3 sets of 12, supersetted with...
C2)Tricep Pushdowns: 130 lbs for 3 sets of 10, rest 30 sec, repeat
D1)Smith Machine calf raise: 195 lbs for 3 sets of 15...supersetted with...
D2)Angled Leg Press: 5 plates ea side for 3 sets of 15, rest 75 sec, repeat
E1)Ab Wheel Roll outs: 3 sets of 15, supersetted with...
E2)Lying Leg Curls: 90 lbs for 3 sets of 8 reps, rest 30 sec and repeat

BOY! Training at this pace, who needs cardio! I was in a constant state on oxygen debt. Since I train in the morning with nothing on my stomach other than black coffee and soem N-O Explode (by BSN nutrition).... this stokes my metabolism into pure fat burning mode. Recuperation tip: Immediately after my final set of my final exercise I drink 10 grams of powdered BCAA's (I use BSN's brand)...as this is the ideal "window or opportunity" for soaking up nutrients. About 20 min. later I blend 50 grams of whey isolate protein with 1 cup of frozen mixed berrries (and 10 grams of powdered fiber supplement).
Try my workout routine (exercises change everyday but # of sets stays the same, AND NO CARDIO NEEDED!) and try my meal and supplement regimen. IT WORKS!

New training plan in the works...

2011-10-03T17:43:00.000-07:00

For the past several months I have been training very unconventionally and making great gains. I have been training each bodypart, every workout an average of 5 days per week! Only exposing the bodyparts to 3 tough sets each; I feel will not lead to overtraining. It actually gives the muscles hardness and more density. This plan is counter to anything I have ever read in magazines, periodicals or on the internet. Every exercise guru stresses recovery, always allow the muscles, joints, ligaments adequate recuperation between workouts, etc. At 45 years of age a program like this is not supposed to work!
I hit the gym hard, supersetting everything, every single workout. I average 7 hours sleep each night during the week and maybe 9 hours on Saturday nights. I consume 175-190 grams of protein per day. I eat clean. Basically I do everything fairly right. I do have a high carb day once per week, usually Saturdays.
Anyway, my work schedule is about to change, allowing me weekends off and more time to train and get adequate rest. Within the next two weeks I plan to return to a more balanced, mainstream workout and provide myself a break.

I will train with a conventional bodypart split averaging 5-6 days per week. I will consume a wee bit more protein and I will average 8 hours sleep per night. I will try out some new pre- and post- workout supplements as well. I will keep you posted of my workout changes and progress.

Workout Update

2011-08-29T12:26:00.000-07:00

Due to my heavy work schedule I have not been keeping my promise to my blog readers about frequent updates. In fact, I am up at 5:30 AM each morning in order to fit a daily workout in! It's difficult, especially by Thursday & Friday morning after many days in a row of this routine, but it's well worth it! I will be posting some recent pics of my physique very soon. I am up about 5 lbs (and just as lean!) since my last pic posted in Feb, 2010.

I have been training all bodyparts each workout for several months and getting results! I noticed that my muscles are much harder and denser than before using a traditional spilt routine. Keep in mind that this workout flies in the face of any routine you have ever tried, heard about or read about in magazines. All online and magazine articles preach REST, RECOVERY, OVERTRAINING! Yada, yada, yada!
Trust me on this one....Forget that poppy-cock! For the next 6 weeks I want you to swear off the fitness magazines at the news stand. Swear off the online routines ghost-written by the Mr Universes of the World. Follow these steps:

1) Train a minimum of four days per week and ideally five days. Take a day off in the middle of the week and then take a day off on the Sabbath...alternately take weekends off, training Monday-Friday.

2) pick one exercise per bodypart and train each bodypart in succession, supersetting antagonistic muscle groups (ex. chest & back, triceps & biceps, etc) throughout the workout to maintain a high level of intensity AND to keep that heartrate extremely high.

3) Arrange your bodypasts in this order: Back/Chest, Triceps/Biceps, Shoulder/Calf, Quad/Hamstring....Finish workout off with an ab exercise and then perform 15-20 min. of cardio at the very end

4) Purchase a BCAA powder (Branch Chain Amino Acid) at a major healthfood chain (I use Vitamin Shop and I purchase a product called "Modern BCAA")...and mix two scoops in a shaker bottle with water and drink it down IMMEDIATELY after your final set but prior to cardio

5) I weighed 187 lbs this morning upon rising and I comsume 200 grams of protein per day and I highly recommend you do the same by keeping your protein intake high. At least 1 gram per lb. of bodyweight. I drink two high protein shakes (50 grams of whey isolate protein) per day along with regular solid meals (eggs and meats for proein source at meal time) and I snack on peanuts which are high in protein.

6)I try to get 7 hours of sleep during the week and 9 hours of sleep on the weekends. I am usually able to sneak a nap in once per week as well.

7)Take a high quality multi-vitamin/mineral supplement as take extra vitamin D3 and B complex vitamins. Also, I take 4 grams of fish oil per day (rather high in DHA and EPA per capsule).

8) take pics of yourself before tryign this program and again 6 weeks later.

9) if your goal is to get leaner keep your starchy foods to a minimum.....your carbohydrates should be derived from vegetables and fruits (apples, grapes, oranges, NO bananas or pineapples!). For bread buy La Tortilla Factory's Low Carb/High Fiber tortillas....I wrap some Boars Head lean ham and turkey with a slice of cheese a tomato and some Romaine and that's a healthy low carb wrap!). The only bread I eat is Ezekiel bread.

TYPICAL WORKOUT (JUST AN EXAMPLE):
A1) Incline DB Press: 70 x 10, 75 x 10 x 10 x10 (superset)
A2) Seated Cable Rows: 140 x 10 x 10 x 10 x10
B1) Dips: Bodyweight x 12 x 12 x 12 x 12
B2) DB Hammer Curls: 30 x 12 x 12 x 12 x 12
C1) DB Side Lateral Raises: 20 x 12, 25 x 9 x 8 x 8
C2) Calf Raise Machine: 150 x 15 x 15 x 14 x 12
D1) Leg Extensions: 80 x 15 x 15 (warmup the knees)
E1) Barbell Squats: 225 x 10 x 10 x 10 x 10
E2) DB Romanian Deadlifts: 50 x 15 x 15 x 15 x 15
F1) Leg Raises: 3 sets of 25 reps
Cardio: 15 min. of eliptical machine
If you have questions, email me: ktaylor966@yahoo.com

New products from the folks who brought up P90X!

2011-07-23T07:38:00.000-07:00

As my readers know I am a fan of the home-based fitness program P90X. I used it myself for a period of time and it made me leaner, actually it made me rock hard.

The folks at beachbody.com (creators of P90X) have several other programs that I highly recommend. Simply copy and paste the following links:

The first is forthcoming bodybuilding program called Body Beast:

http://www.beachbody.com/product/body-beast-workout.do

Anyone who's faithfully followed P90X and are now ready to up the intensity level of their workouts should try the Insanity workout:

http://www.beachbody.com/product/fitness_programs/insanity.do

Want to train to get in the shape of a Pro Athlete or do you have an aspiring young athlete at home? Try the Asylum workout:

http://www.beachbody.com/product/fitness_programs/insanity-next-level-asylum-workout.do

Ladies, do you want to burn bodyfat the fastest way possible? Try Turbo Fire:

http://www.beachbody.com/product/fitness_programs/turbofire.do

Ladies, Mothers, Soccer-Moms! Do you need to get involved in an regualr exercise routine but haven't the time, tyr the 10-minute Trainer workout, it works!

http://www.beachbody.com/product/fitness_programs/10_minute_trainer.do

I highly recommend my regular readers try these workouts. I am personally looking forward to trying the Body Beast as soon as it's available!

Slight variation to current routine

2011-05-22T18:15:00.001-07:00

This new workout of training every bodypart everyday has been GREAT but I am feeling it has run its course. My results have been superb as this routine has made me "harder" looking. Everyday in the gym someone comments on my size increase as well as my getting leaner, harder looking. I even had the top trainer in my gym approach me and ask me what in the heck I am doing?!
After several weeks I feel my recovery is lessening. My strength is beginning the plateau in certain exercises, especially leg extensions (which I have been performing DAILY!). This is all evident as my strength is through the friggin roof the workout following a rest day.
Beginning tomorrow I am curtailing my bodypart training down to 3 times per week. My workout will look like this:

Monday & Friday: Upper Body (2 exercises for chest, back, shoulders, 1 exercise for abs, biceps and triceps)
Tuesday & Saturday: Legs (2 exercises for quadriceps & calves, 1 exercise for hamstrings)
Thursday: Full body day (1 exercise <4 sets ea.> for ea. bodypart)

I will continue training 5 days per week and I will perform a 15 min. cardio "ladder" on 4 of the 5 workouts. On Thursday it will be resistance training exclusively.

current bodyweight: 187 lbs bodyweight before current routine: 183 lbs
RESULTS: 4 lb weight gain (100% muscle gain as I am very lean)

I will report my results right here!

First Blog posting in 2011 and NEW ROUTINE!

2011-04-30T15:40:00.000-07:00

First I want to apologize for violating my New Years Resolution in my failure to post here on a regular basis. As a blogger I am a failure! A loser!
Anyway, I am excited to share a new workout routine with you and it unlike any routine I have ever followed and it's awesome!!!
This routine is completely off the chain... It is the antithesis of every program you've ever heard of or read about (in magazines)… I train EVERY bodypart everyday! I actually choose one exercise for each bodypart and perform 4 tough sets (five days per week). In other words, my bodyparts don't rest on days in between. So on a typical workout, I'll spend ten minutes stretching and then immediately perform 4 sets of chest and 4 sets of back (supersetted), then four sets of triceps & biceps (superset), then one deltoid exercise supersetted with an abdonminal exercise, then one quad, one hamstring and then calf exercise(4 supersets). The whole workout only takes one hour with buckets of sweat.
I am actually making gains, I guess because it's not something my body is used to. The way I came up with it…I have a good friend who recently retired from the SEALS and he informed me they never rest their bodys, they exercise everything every single day, endless pullups, pushups, dips, lunges and then free weights as well as swimming. It works for them so I thought it might work for me. (tough I realize they probably consume 6000-7000 calories per day!)
One thing I am doing that I believe helps, I drink BCAA's (branch chain amino acids) both prior to and immediately after my workouts. I also supplement my protein intake with 100 total grams of whey protein per day (two 50 gram whey isolate shakes per day) in addition to my three meals. So I am probably comsuming 200+ grams of protein per day. You should try this! My little injuries are fine. I think you'll like this workout, you'll be very sore for the first couple of days but you work through the pain and go at it anyway.

Here is what I did this morning:

Warmup: 10 min. of full body stretching
A1)Decline Bench Press: 4 sets of 8-8-12-12
A2)Chest Supported Rowing Machine: 4 sets of 10 reps
B1)Tricep Pushdowns: 4 sets of 10 reps
B2)Hammer Curls: 4 sets of 8-8-10-9
C1)Side Lateral Raises (seated): 4 sets of 15 reps
C2)Hanging Leg Raises: 4 sets of 15 reps
D1)Leg Extensions: 4 sets of 12 reps
D2)Seated (upright) Leg Press Machine: 4 sets of 15 reps
D3)Standing Calf Raises: 4 sets of 14-15 reps

Give it a try!

More frequent updates still to come!

2010-12-23T09:12:00.000-08:00

My new year's resolutuion for 2011 (among other things!) is to begin updating my blog posts on a more frequent basis.
I am sure some of you are wondering what Kirk's doing now in the gym?
I am back to mostly bodyweight workouts. Honestly, I love training with bodyweight-only calithenics. Besides, they're still the standard of our beloved US Military, Hoo-Yah! I personally know a former Navy SEAL who is built like a "brick shit-house" and he uses high intensity bodyweight training exclusively. In fact, an interesting story.... A few members of his sniping team were in Bosnia during the conflict there in the late-eighties. They were cooped up for weeks in a "CIA safehouse" and had to perform ends sets and reps of bodyweight exercises to stay in tip-top shape as they were not able to leave the confines of that safe place, no running, swimming, etc. He said they did daily workouts encompassing hundreds of pushups, handstand pushups, lunges, etc. Thought you might enjoy this story. EVERYONE loves a good story involving Special Ops, especially the mighty SEALS!

Anyway, my normal resistance routine lasts 20 minutes, followed by 15-20 minutes of stationary bicycle. This is performed at least 5 days per week and I average 6 days per week.
Today's workout (Thursday, Dec 23rd):
Handstand Pushups: 8 repetitions ...immediately followed by:
Wide Grip Pullups: 8 repetitions...immediately followed by:
Hindu Squats: 50 repetitions...rest 60 seconds and repeat, a total of 4 sets!
Stationary Bike: ladder UP and then DOWN for a total of 20 minutes

10/08/2010 Glutten for Punishment! 10 sets of 10 Squats!!!

2010-10-08T10:00:00.000-07:00

First of all I plan to begin updating my blog more frequently now that I am back in heavy training again. I am a man on a mission and I plan to add 10 additional lbs of pure muscle over the Fall/Winter. Can this be done, you may be asking...? The answer is a resounding YES, because all of that is from "muscle memory." That means I am adding back muscle I already had at one time previously. I am not interested in pushing the 200 lb mark again but 195 solid is a nice goal to reach and I'll be leaner than previously so I will appear larger. I will update my blog with photos as I progress.

This week I only made to the gym 3 times as I have been suffering from this crudd going around, it is seasonal allergies on steroids! It has japped me of my energy, until this morning! This morning I finally felt 100% better. Monday I trained Back & Calves, Wednesday I trained Chest/Biceps and light Triceps (only one direct exercise, dips!). This morning was Legs and Boy, was it intense!
What better way to start back than to perform 10 sets of 10 in the full squats with 225 lbs on my back, only resting 60 seconds between sets! That beats the Hell outta cardio training.
Today's workout:
Squats: 225 lbs for 10 sets of 10 (1 min. rest between sets)
Toe Press on Leg Press Machine: 5 sets of 15 reps
Slanted Calf Raise Machine: 5 sets of 10 reps (heavy!)
Seated Leg Curls/Ham Crunch: 120 lbs for 4 sets of 12 reps
Leg Extensions: 120 lbs for 4 sets of 12 reps

This workout is a calorie burner! It will be ahile before I repeat this type of workout but it was a goal I've always had to get through a workout such as this one. Tomorrow morning I'll do a quick 20-25 min. light Shoulder/Tricep workout.

My Macronutrient Breakdown.....update on workouts!

2010-09-27T12:12:00.000-07:00

As all my readers know I am huge fan of the Atkins Diet and have faithfully followed this diet for many years with excellent results. It keeps me very lean, with high energy levels and my blood sugar remains stable throughout the 24 hour period.
At a glance, here is my macronutrient breakdown, this will surprise many of you!

% of daily diet from FAT = 50%
% of daily diet from PROTEIN = 40%
% of daily diet from CARBS = 10%

In a typical day I consume approximately 185-200 grams of protein (from meats, eggs, cheese and protein drinks...1/2 from protein drinks!). I consume approximately 90-100 grams of fat (from nuts, oils, egg yolks and cheese, plus what's contained within meats) and only 50-60 grams of carbohydrates (from fruit and 1 packet of high fiber oatmeal). The "high carb crowd" would shake their head in disbelief at this breakdown but those in the know, know the truth behind this type of diet. It is safe and keeps your body metabolically efficient (meaning I'm in a fat-burning state all day). What about cholesterol? My good cholesterol, HDL is a high reading of 55.. My triglycerides? They are low as well.

Do I ever indulge? Yes, as a matter of fat I usually consume one high carb meal per week. The reason is that this actually inproves my metabolism and increases fat burning. This is because my body is in ketosis all of the time from the low carbohydrate consumption. When I consume a high carb meal such as a bowl of pasta or maybe a twice-baked potato, finishin this off by splitting a desert with the Misses; this throws my body into shock and revs up my metabolism.

WORKOUT UPDATE:
In an effort to rehab and heal my chronic shoulder injury I laid off the weights and performed bodyweight calisthenics for a period of two months. For the past month I have been hittign it hard in the gym, using moderately heavy weights. My bodypart split looks like this:

Monday & Thursday: Legs/Calves/15 min. of high intensity cardio
Tuesday & Friday: Chest/Back/Shoulders, along with 15 min. of light cardio
Saturday: All biceps/triceps
Wednesday & Sunday: Complete rest days.

This workout routine has worked great for me. I do not feel you are receiving enough stimulation if you only train your individual bodyparts once per week. This will cause regression. At a minimum each bodypart should be trained once every 5 days.

Here is what I did today for legs:

A1)Lying Leg Curls: 100 lbs for 4 sets of 8 reps...immediately followed by:
A2)Leg Extensions: 140 lbs for 4 sets of 10 reps....rest 45 sec. then repeat
B1)Full Barbell Squats: 225 lbs for 3 sets of 12 reps...immediately followed by:
B2)Toe Presses on Leg Press Machine: 3 plates ea side for 3 sets of 15 reps, rest 60 sec. between supersets
C) Standing Calf Raises: 4 sets of 15 reps
Stairs (Gauntlet Machine): 15 minutes

Atkins diet follow up!

2010-08-29T05:38:00.000-07:00

http://www.atkins.com/Homepage.aspx

Any long term readers of mine know I have been following the Atkins diet for many, many years. See original blog here:
http://kirksfitnessblog.blogspot.com/2008/02/my-recommended-diet-for-fat-loss.html

I estimate I have been following this diet diligently for about 9 years. In my professional opinion (as a Fitness Professional for 20 years) this is not only the most effective fat-loss diet in existance, it is also the healthiest. I still shy awya from starchy carbohydrates, I limit my fruit intake to 2 servings per day, I consume no fried foods but I eat liberal amounts of meats, cheeses and vegetables. By eating this way I not only have total control of my diabetes (type 1) and my blood sugar remains stable all day, but I also am very lean. I remain at between 8-10% bodyfat all year long and next month I will be 44 years old!

What about my cholesterol levels and my lipid profile? By eliminating all kinds of processed foods (especially starches) from my diet my lipid profile is normal. My HDL is 59, my triglycerides are 79, my totla cholsterol is 194.... is that high? NO! Trust me on this one, heart disease is a related to inflamation, not high cholesterol levels. Look it, if my toital cholesterol was around 400 then I would be concerned but not at the 200-level. Cholseterol is needed for hormonal balance. Maybe that explains my red hot libido for a guy my age! LOL!
The Atkins diet is very similar to the Paleolithic diet which eliminates all processed foods and you consume only natural foods, like vegetables, berries, meats, etc. The way I see it, God never created any food that is harmful and/or will cause diseases.
My recommendation for everyone is to visit the Atkins website, purchase one of their books at your local book seller and try the diet yourself. For my its a lifestyle and I am passionate about it!

Back after a one month sabbatical!

2010-08-26T20:25:00.000-07:00

Wow, my shoulder injury is healed! Finally! How? I continued my reistance band training everyday and every other day I added handstand pushups. I face a wall, place my hands about 10' away and kick up feet up in the air, placing the soles of my bare feet against the wall. From here I bend my head back (for range of motion, and simlutaneously lower myself until my nose touches the carpet and press back up. In the beginning I couold only complete 2-3 reps (due to the pain in my shoulder, associated with this awkward movement). One month later I easily complete 3 sets of 8 reps, supersetted with 3 sets of 10 pull-ups. Man, this combo does a shoulder girdle good!

Exercise on youtube:
http://www.youtube.com/watch?v=JGhdSLkf-8o

I'll back back with more postings later!

New workout routine, geared toward re-hab and fitness

2010-07-26T14:38:00.000-07:00

As I alluded to in my most recent post, I am centering my training around my shoulder stabilizer rehab and increasing my cardio fitness. 2/3's of my resistance training will be bodyweight exercises. The remaining 1/3 will be dumbell and resistance band training and I will add 20 min. per day on my stationary bike, performed at high intensity.

My schedule will be six days per week and it looks like this:
Mon&Thurs: Shoulders/Biceps/Abs
Tues/Fri: Triceps/Back
Wed/Sat: Chest/Legs
Every workout day I will conclude with 20 min of bike riding.

Today for example I performed the following supersets (finished in 20 min):
A1)Handstand Pushups: bodyweight for 3 sets of 6-7-7 reps
A2)Chin-ups: bodyweight for 3 sets of 10-10-9 reps
A3)Leg Raises: 3 sets of 20 reps
B1)Hindu Push-ups: 3 sets of 15 reps
B2)Close Grip Pull-ups: 3 sets of 6 reps
B3)Crunches: 3 sets of 20 reps
C1)Side DB Lateral Raises: 20 lbs for 3 sets of 10 reps
C2)Alternate DB Curls: 30 lbs for 3 sets of 12 reps
C3)Reverse Crunches: 3 sets of 15 reps

* I do not plan on posting here each and everyday but you have an idea what I am doing...40-45 min. total workout (incl. bike) tops.

Blogger Buzz: Blogger integrates with Amazon Associates

2010-07-24T11:19:00.000-07:00

Blogger Buzz: Blogger integrates with Amazon Associates

WED/THURS...OFF DAYS...PLANS MOVING FORWARD

2010-07-23T14:38:00.000-07:00

I took Wed & Thurs off this week. My left shoulder isstill aggravated and I know it is because it is difficult to support my own bodyweight in the pushup position!
You see, somehow I either strained or slightly tore a stabilizer muscle called the infraspinatus, which lies underneath my rear deltoid.
Having said that I am planning on doing a rehabilitation program to strengthen that stabilizer. As much as I want to train intensely to build muscle, this injury could become chronic and have longterm consequences, like the inability to workout as I age. It's that serious because this muscle is very slow to heal.

My rehab will entail a great deal of resistance band training and isometrics. I plan to refrain from training in a gym environment and training at home with my own equipment, my own bodyweight, resistance bands and light dumbell work. I will be training my legs and cardiovascular system with intense bike riding on my stationary bicyle (using resistance).
I will update this blog from time-to-time as I plan to re-start P90X as soon as my rehab is complete! I'll be posting before and after photos, maybe!

Mon (7/19) & Tues (7/20)

2010-07-20T09:24:00.000-07:00

This week will be very abbreviated. I need an "active rest" week after many weeks of training hard and heavy. Therefore, Monday and Tuesday this week are intense days in the gym....Wednesday & Thursday I will weither rest altogether or I may do some circuit training and/or cardio...more than likely I will sleep in and rest.

MONDAY (Upper body supersets):
A1)Pec Dec Flys: 130 lbs for 3 sets of 12 reps
A2)Wide Grip Pull-ups: bodyweight for 3 sets of 10 reps
B1)Flat Db Bench Press: 70 for 2 sets of 12, 75 lbs for 1 set of 10
B2)Wide Grip Seated Cable Rows: 145 lbs for 3 sets of 10 rep
C1)Bent over rear delt DB raises: 20 lbs for 3 sets of 10 reps
C2)Smith Machine Behind-Neck Press: 95 lbs for 3 sets of 10 reps
D1)EZ Bar Curls: 70 lbs for 3 sets of 10 reps
D2)Lying Tricep Ext (Skullcrushers): 70 lbs for 3 sets of 12 reps
D3) DB Hammer Curls: 25 lbs for 3 sets of 10 reps

TUESDAY (Legs):
A1)Barbell Squats: 275 x 10, 295 x 8, 315 for 2 sets of 5 reps
A2)Smith Machine Calf Raises: 185 lbs for 3 sets of 15 reps
B1)Slanted Calf machine: 3 sets of 15 reps
B2)Lying Leg Curls: 100 for 3 sets of 10 reps
B3)Leg Ext. 100 lbs for 3 sets of 12 reps
Recumbant bike: 10 min. (High intensity!)

Weekend...7/17-7/18...REST!!!

2010-07-17T07:49:00.000-07:00

I am taking the weekend off to rest. I am working up to 70 hours per week in my day job, sometimes getting home at 10 PM, only to wake up at 5 AM to hit the gym. Following this routine more than two days in a row causes physical as well as mental fatigue...AND....it cuts into my ability to recover which translates into weakness in the gym, loss of strength.

I am going to re-write my program for next week which will allow me time to recover and at the same time allow me to maximize my time and intensity in the gym.

SUNDAY NiGHT! Taking my wife to Michael Buble in concert!

7/19 little bit of everything

2010-07-16T11:54:00.000-07:00

After a much-needed rest day I did a little of everything and even performed some short, intense cardio.

A1)Incline Bench Press: 175 x 8-7-6 reps (45 sec's between supersets)
A2)Wide Grip Pull-ups: bodyweight for 3 sets of 10 reps
B1)Close Grip Pulldowns (V-handle): 145 for 3 sets of 10 reps
B2)Seated Alternate Overhead DB Press: 40lbs for 3 sets of 10 reps
B3)Bent Over Rear Delt DB Raises: 15 lbs for 3 sets of 12 reps
C1)Deadlifts: 275 lbs for 3 sets of 10 reps
C2)Toe Press on Leg Press: 270 lbs for 3 sets of 15 reps

CARDIO: Stairclimer (Gauntlet): 15 minutes, Levels 5-9 (1 min. ea)..Level 10 (3 min), then down the ladder all the way to level 4 in final min.

NOTE:
This is how I perform cardio. I start on a low level and raise each level on tnesion/intensity every min, to a peak level and remain there for 3-5 min. before heading back down the ladder.

7/14 Quick Arm workout!

2010-07-14T16:13:00.000-07:00

Quick 20 min. workout(Bi/Tri supersets):
A1)Straight bar curls: 80 lbs for 3 sets of 10 reps
A2)Tricep Pushdowns: 110 x 15, 20 x 12-12 reps
B1)Alternating hammer curls: 30 lbs for 3 sets of 10-12 reps
B2)Overhead DB Ext (2 arm, single DM): 3 sets of 12 reps
C1)Preacher Curl machine: 60 lbs for 2 sets of 12 reps
C2)Tricep Ext machine: 70 lbs for 2 sets of 16-15 reps

TOMORROW (7/15): REST DAY!!! (Off work, going to spend all morning at the local pistol range!)

Tues 7/13.... LEGS!

2010-07-13T08:23:00.000-07:00

LEGS:
A1)Barbell Full Squats: 295 for 2x8, 315x6, 255x15 reps ....followed by:
A2)Calf Raises on Hack Machine: 185 for 4 sets of 15 reps
B1)Leg Extensions: 100 for 3 sets of 12 reps....followed by:
B2)Slanted Calf Raises: 3 sets of 12 reps
C)Lying Leg Curls: 100 lbs for 3 sets of 10-10-9 reps

Stair Machine (Gauntlet): 12 min high intensity

TOMORROW: July 14 (Biceps/Triceps)
Thursday: OFF/REST DAY
Friday: Deadlifts, light chest/upper back, calves

Sat 7/10.....Mon 7/12

2010-07-12T10:27:00.000-07:00

Saturday was biceps/triceps supersets using all Dumbell movements...Quick 20 min. workout

Monday 7/12:
Chest/Back/Shoulders (supersets!):
A1)Flat Bench Press: 185x8, 205x8, 225x5, 225x4....drop set...185x6 reps (no rest)
A2)Wide Grip Pullups: bodyweight, 4 sets of 10 reps
B1)Flat DB Bench Press: 70 lbs for 3 sets of 10 reps
B2)Close Grip Pulldowns (V-handle): 3 sets of 10 reps
B3)Rear Delt DB Raises: 20 lbs for 3 sets of 8 reps
C1)Incline Barbell Press: 155x8 for 2 sets, 135x10 (3rd set)
C2)Close Grip Upright Rows: 60 lbs for 3 sets of 10 reps
C3)Seated Cable Rows: 3 sets of 10 reps

Catching up with blog..Thurs. & Fri. workouts

2010-07-09T08:06:00.000-07:00

I took Wednesday off due to my work schedule and slightly altered my workout split, training chest with back and delts, legs have a day to themselves as well as arms. Also! My shoulder injury is healing, hence my ability to perform Incline Barbell presses (below).

THURSDAY (7/8):
Incline Barbell Press: 175 for 3 sets of 8-8-7 reps, supersetted with:
Wide-Grip Pull ups: Bodyweight for 3 sets of 11-11-10 reps
Flat Bench Press: 185 for 3 sets of 8 reps, supersetted with:
Wide Grip Seated Cable Rows (using straight bar): 145 for 3 sets of 10 reps
Standing Cable Flys/crossovers: 50 for 2 sets of 10 reps, 40 lbs for one set of 12 supersetted with:
Close Grip Seated Cable Rows (V-handle): 120 for 3 sets of 12 reps, supersetted with:
Front/Side DB Raises: 15 lbs for 3 sets of 12 reps (ea. side)
Seated rear delt DB Raises: 15 lbs for 2 sets of 15 reps

FRIDAY (7/9):
Leg Press: 450 lbs for 4 sets of 15 reps (60 sec rest between sets!)
Barbell Lunges: 100 lbs for 3 sets of 12 reps (ea. leg)
Leg Extensions: 100 lbs for 3 sets of 12 reps, supersetted with:
Angled Calf Raises: 3 sets of 13-14 reps
1-Legged Leg Curls: 60 lbs for 3 sets of 8 reps
Toe Press on Leg Press: 4 sets of 15 reps

7/5 Legs!

2010-07-05T11:17:00.000-07:00

Great, fast-paced workout today, felt strong. (See notes at bottom regarding workout schedule, supplements, etc.)

LEGS:
A1)Barbell full squats: 315 for 4 sets of 6 ....supersetted with
A2)Standing Calf raises in Smith Machine...4 sets of 12 reps
B1)Hack Squats: 245 lbs for 3 sets if 15 reps....supersetted with
B2)Toe Press on Leg Press Machine: 230 lbs for 3 sets of 15 reps
C) Lying Leg Curls: 100 lbs for 4 sets of 9-9-9-8 reps

NOTES:
My new schedule is five days per week, Mon, Tue, Wed, Fri, sat (Thurs & Sun are OFF DAYS)....three day split, Day 1: Legs, Heavy Calves, Day 2: Chest/Delts, Day 3: Back, Biceps, Triceps, Light Calves

I am adding BCAA's (branch chained amino acids both pre- and post- workout. It's in powder form by Dymatize...tastes great and I am experimenting with "BCAA loading" to see if it aids in recovery as well as adds muscle mass.

Saturday 7/3 Back/Deadlifts

2010-07-03T08:10:00.000-07:00

(Every Saturday I'll train at 24 hour Fitness...during the week I train at Fitness 2000 of Keller, TX)
Deadlifts: 295x10, 315x8, 335x6
Barbell Shrugs: 225 for 2 sets of 15 reps
Hoist Machine Pulldowns: 3 sets of 10...supersetted with Freemotion Calf Machine: 3 sets of 12 reps
1-Arm DB Rows: 50 lbs for 3 sets of 10 reps...supersetted with Standing Calf Raises: 2 sets of 20 reps)
V-Handle Pulldowns: 4 sets of 8 reps...supersetted with Rope Pushdown (triceps): 4 sets of 8 reps
Alternating DB Curls: 4 sets of 8 reps...supersetted with 1-Arm Overhead Tricep Extensions: 25 lbs for 4 sets of 10 reps

(tough, high volume workout...Back (inc. deadlifts!), Biceps/Triceps and Calves!)

TOMORROW (SUNDAY): OFF DAY...Monday (7/5): Legs!!!

Friday 7/2...Chest/Shoulders/Tri's

2010-07-02T08:18:00.000-07:00

Took two full days off for complete recovery, been workign long hours with little sleep!

Flat DB Bench Press: 60 lbs for 3 sets of 20 reps, 65 lbs for 1 set of 15 reps...(supersetted with Bent Over Rear Delt BD Raises, 20 lbs for 4 sets of 12)
Hammer Strength Iso-incline: 185 lbs for 3 sets of 8 reps..(supersetted with Front Plate Raises, 35 lbs for 3 sets of 10)
Cable Flyes/Crossovers: 50 lbs for 4 sets of 12 reps (supersetted with Overhead Db Presses w/ neutral grip, 30 lbs for 3 x 10 reps)
Close Grip Push-ups (on a single medicine ball): BODYWEIGHT for 2 sets of 10 reps
Lying Extensions/Skullcrushers: 70 lbs for 3 sets of 10 reps

TOMORROW: Back (including deadlifts), biceps, light calves

Tuesday 6/29...Legs!

2010-07-02T08:15:00.000-07:00

Legs:
Barbell Squats: 275 for 3 sets of 12 reps
Hack Squats: 265 lbs for 4 sets of 10 reps ...supersetted with Calf Raises (4 x 15 reps)
Lying Leg Curls: 100 lbs for 4 sets of 10 reps...supersetted with Seated Calf Raises (4 x 12 reps)

Saturday 6/26.... Shoulders/Triceps

2010-06-26T05:05:00.001-07:00

A quick 15 minutes workout in my own home gym....mostly using my Nautilus Selectech Dumbells and some heavy (green) resistance bands:

Rear/Front/Side DB Raises (all together, back-to-back--bent over, then alternating front DB raises, the standing side lateral raises, it BURNS)
15 lbs for 3 sets of 10 (ea. direction, 1 set is 30 reps)
Lying DB Skullcrushers (Lying extensions)...30 lbs for 3 sets of 10 reps, 25 lbs for 15
Tricep Pressdowns (using resistance band wrapped around pull-up bar)...3 sets of 12 reps
1_arm overhead DB extensions: 20 lbs for 3 sets of 10-12 reps (ea. arm)

That's it.... that's all I did and it only took about 17 total minutes of my time.

Friday 6/25 Back/Hamstrings/Calves

2010-06-25T08:46:00.000-07:00

Wide Grip Pull-ups: bodyweight for 3 sets of 10-12 reps
Seated Low Cable Rows: 140 lbs for 3 sets of 8 reps
1-Arm DB Rows: 50 lbs for 3 sets of 10 reps (ea. arm)
Deadlifts (from the floor): 295 lbs for 1 set of 8, 315 for 2 sets of 5 ...supersetted with...
Seated Calf Raises: 3 sets of 15 reps
Lying Hamstring Curls: 90 lbs for 2 sets of 10 reps, 100 lbs for 1 set of 8 reps
supersetted with...
Slanted Calf Machine: 3 sets of 12 reps

TOMORROW (SAT): Shoulders/Triceps

Sunday 6/27: REST DAY/SABBATH

6/24 Chest/Biceps

2010-06-25T04:50:00.000-07:00

Decline Bench Press: 185 lbs for 1 set of 10, 205 for 2 sets of 8
Hammer Strength Iso-Incline: 185 lbs for 3 sets of 10
Incline DB Press: 60 lbs for 4 sets of 9,9,8,8 reps
Alternate DB Curls: 35 lbs for 3 sets of 8 reps, 25 lbs for 1 set of 14 reps
Preacher Curl Machine: 70 lbs for 3 sets of 8 reps
1-Arm Cable Curls: 30 lbs for 2 sets of 12 reps (ea. arm)

Back to heavy training! 6/23...LEGS!

2010-06-23T19:36:00.000-07:00

My shoulder is slowly improving and after months of training light I am now ready to hit it again with a vengeance! I am increasing my protein intake to approximately 200 grams of protein per day, along with higher amounts of good fats. My carbohydrate intake will be kept at below 75 grams per day.

Today I trained legs:

Leg Extensions: 2 lights sets to warmup the knees
Heavy Barbell Squats: 295 for 2 sets of 8 reps, 255 lbs for 1 set of 14 reps
Hack Squats: 245 lbs for 3 sets of 12, 12, 11 reps
Leg Extensions: 100 lbs for 3 sets of 10 reps
Toe Press on Leg Press: 270 lbs for 3 sets of 15 reps
Standing Calf Raise(on Smith Machine): 185 lbs for 3 sets of 12 reps

A recommended fitness book!

2010-05-18T04:16:00.000-07:00

The bookshelves of Barnes & Noble and Borders are saturated with basic, beginner-level exercise books. Some are wonderful and some stink. I recently came across a book written way back in 1999 and it is far from basic. If you enjoy P90X you'll enjoy this book as it is very intense! It was written by none other than the Hollywood star Antonio Sabato, Jr. This guy has a physique that I envy! The book is written in a very clear manner and his workout program is very detailed and very intense. If you want something new and refreshing I highly recommend you pick up this book!

Link: http://www.amazon.com/No-Excuses-Antonio-Sabato-Workout/dp/0789303523/ref=sr_1_1?ie=UTF8&s=books&qid=1274181369&sr=1-1

Men's Health & Nutrition for those over 40!

2010-05-11T10:17:00.000-07:00

As an over-40 male I feel for you guys, my Brethren who are over 40 years of age. We sometimes suffer from lethargy (napping more often!), our joints ache....especially those who were athletic in their youth. Our libido is not what it used to be. Cholesterol levels are monitored closely, along with our prostate gland! Face it, our bodies are falling apart! Brothers, this article is FOR YOU!
Let me ask you a personal question and I want y'all to think about it for a minute as it's either an issue with you, OR it hasn't crossed your mind in a long time. Here goes, when was the last time you had "morning wood?" Was it this very morning or was the last time you awoke with a stiff erection back in 2001? I am serious. This is a serious matter. The question is not whether you suffer from Erectile disfunction/impotence. That is another problem entirely but can easily be treated by your physician. I am only concerned with the frequency of "morning wood" as well as the state of your libido. This is a health/fitness blog and sometimes it is a requirement to get very personal.
There was a time several years ago when I noticed my usual morning erections were non-existent, my libido was not there and my sexual urges were not a priority anymore. This was attributed to my work-related as well as relationship-related stress. It was also hormone-related.
I had a lengthy conversation with my physician whom I trust. He is only a couple of years older than myself and he knew exactly how to address my problems. We first tested my blood and found that my testosterone levels were very low.... on a scale from 300-1,000 my test level was only 79! I am on hormone replacement therapy and have been for several years. This is not for bodybuilding purposes but simply to return my levels to normal baseline. Nowadays my testosterone levels when tested, are in the range of 600-700 and trust me, this is the fountain of youth!
Beyond HRT I use the following supplements and I highly recommend them whether you yourself go on HRT or not.
I later discovered the benefits of the amino acid L-Arginine. I am not a big advocate for nutritional supplements. Other than a protein shake and the short list of supplements that appear in this article, I am not a pill-taker. L-Arginine increases nitric oxide levels in your bloodstream, the same reason why Viagra works so well. High nitric oxide levels benefit not only blood flow to your penis and to your skeletal muscles but also to your heart muscle. L-Arginine does offer cardiovascular benefits in addition to benefiting our reproductive and circulatory systems.

I take 30 mg per day of Lycopene/Lycomato for the sole purpose of prostate health. It will help prevent prostate enlargement.

link: http://www.vitaminshoppe.com/store/en/browse/sku_detail.jsp?id=VS-1778

I also highly recommend L-Arginine in doses of 4-6 grams per day. I started out at 6 grams per day for 3 weeks, decreased the dose to 5 grams per day for an additional 3 weeks and now I am on a maintenance dose of 4 grams per day at bedtime. Always, take this supplement on an empty stomach, preferably at bedtime. The supplement I prefer is Nitrulline by BodyTech:

link: http://www.vitaminshoppe.com/store/en/browse/sku_detail.jsp?id=VS-2266

**This one supplement taken alone make a dramatic difference in the frequency, strength and density of your erections. I am dead serious and I am not paid to advertise this supplement!

That's all I recommend in the world of supplementation. Again, I am not a big fan of nutritional supplements but some really have made an incredible difference in my life. I have only been married for a little over three years and our sex life is a very important part of our marriage. I will do everything possible to maintain this level of intimate intensity for the remainder of my life. Most readers here, especially those who are happily married like myself can appreciate this.
There canbe many causes for a decrease in libido in over-40 males. Besides aging, obesity, smoking, heart disease and diabetes are causes, to name a few. As well as a diet that is high in saturated fats. Adding L-Arginine to your staple will not make a difference if you are an obese smoker who regularly eats fast foods. You have to eliminate these vises first. You also have to work at decreasing levels of stress in your life. I know, easier said than done, but TRY!
Questions/comments, email me @ ktaylor966@yahoo.com

4/29 Update

2010-04-29T10:34:00.000-07:00

Nothing's changed... my left shoulder is still hindering me from training heavy and effectively in certain movements. I cannot even perform side lateral raises without slight pain. For shoulders I am able to perform front raises (I prefer a straight bar) and believe it or not, bent over lateral raises for the rear delts! I also perform several sets of dumbell shrugs.
For chest it's decline presses, machine presses, pushups and cable flys.

Legs are fine and I am experiencing awesome workouts, same with upper back and arm workouts. My temporary solution to the pain and inflamation is my own early morning cocktail of a strong cup of coffee and 3 Aleve gel-caps! I also use the DMSO intermittently.
As my longterm readers know, I am not a big fan of most nutritional supplements and herbs. There are a few staples like whey protein , meal replacement drinks and fish oil but the rest of the wide blue ocean of nutirtional supplements, save your hard-earned money and eat a well-balanced diet instead!

I am going to right an article on Men's health (over 40!). There are a couple of supplements I personally use and recommend for men to prevent prostate problems and to prevent or treat ED (impotence). Look for this article to appear here over the weekend.

Update 4/23

2010-04-23T08:54:00.000-07:00

It's been over a week since I last posted my workouts.... All of my workouts with exception of chest workouts are going well. My leg, back, and arm workouts are great. My chest workouts require an extensive warm-up period to get blood flowing into my shoulders. My left shoulder is not as sore as it was but it still smarts when I attempt most chest exercises..... A homemade remedy I am using. I purchased some DMSO from a rural feedstore... this is a solvent that is a transdermal agent.... it allows medicines to be drawn into the skin and spills directly into the injured area. I crushed up 40 full strength aspirin tablets, about 30 motrin tablets and mixed them in this DMSO solution in a spray bottle. I spray the injured area with this twice per day and it is working! Honestly I am not sure how dangerous this is and DO NOT recommend it. I am trying it for a very short term basis to alleviate some of the pain and swelling.

I am unable to perform any incline movements, not any dumbell flys (flat nor incline)..... I can perform push ups and decline presses. My typical chest workout nowadays is:

Pushups (pushup bars or 2 medicine balls for a deep stretch at the bottom): 4 sets of 20 reps
Decline Barbell Presses: 135 lbs for 4 sets of 15 reps (2 sets close grip and 2 sets wider grip)
Standing Cable Flys: 3 sets of 12-15 reps

Monday 4/12 (Chest/Push Day)..My last post!

2010-04-12T12:01:00.000-07:00

Chest:
Decline DB Press: 65 lbs x 15 reps, 70 lbs for 3 sets of 12 reps
Push-ups between Medicine Balls: Bodyweight for 3 sets of 12 reps
Dips: Bodyweight for 3 sets of 12 reps (Wide hands, elbows wide, feet in front, chin on chest)

Tricep Pressdowns: 70 lbs for 3 sets of 12 reps
Lying DB Skullcrushers: 25 lbs for 3 sets of 10 reps
Side/Front Db Raises: 15 lbs for 3 sets of 12 reps (ea. direction)

NOTE: Due to my shoulder injury greatly affecting my workouts (I have a torn muscle that sits underneath my rear deltoid of my left shoulder).... and the growth of my insurance business (I recently got my insurance license and sell Health and Life Insurance.... do you need affordable health insurance? Look me up: http://www.insphereis.com/ktaylor)...I decided to take a hiatus from daily postings of my workouts. I do not plan to have microscopic surgery but I do plan to have some deep tissue work done by a capable massage therapist).
Thanks for visiting this site and good luck in your health/fitness goals! God Bless!
Kirk Taylor

Sunday 4/11...Legs!

2010-04-11T15:10:00.000-07:00

Leg Extension (Nautilus)....120 lbs for 3 sets of 12 reps
Leg Press: 450 lbs for 4 sets of 15 reps
Hack Squat: 275 lbs for 3 sets of 15 reps
Smith Machine Calf Raise: 185 lbs for 2 sets of 20 reps
Standing Calf Machine: 4 sets of 12 reps
CARDIO: Stationary Bicycle...15 minutes

** TOMORROW: Chest/Shoulders/Triceps

Friday..4/9 ....Back/Biceps

2010-04-09T07:52:00.000-07:00

Seated Cable Rows: 135 lbs for 4 sets of 12 reps
Hammer Strength Iso-Pulldowns (underhand): 185 lbs for 4 sets of 8-9 reps
Supported Rows (chest resting on bench): 70 lbs for 3 sets of 12 reps
1-Arm cable curls: 35 lbs for 4 sets of 12 reps
Incline Db Curls: 30 lbs x 10 reps, 32.5 lbs for 3 sets of 8 reps

**Tomorrow (Saturday).... REST DAY...Sunday (4/11)....Legs

4/8....Push day!

2010-04-08T06:52:00.000-07:00

Today was painful. My left shoulder (underneath my rear deltoid) is causing me problems while performing any and all chest exercises. What is puzzling is that it only hurts when I am lowering the weight to my chest (eccentric contraction), not raising the weight. Another thing that puzzles me is that once i am warmed up and having performed 3-4 sets, the pain dissipates.

A1)Flat DB Flys: 45 lbs x 12, 50 lbs for 3 sets of 12...immediately followed by:
A2)Decline Barbell Press: 135 lbs for 4 sets of 10 reps (shoulder-width grip)
B) Diamond Pushups: bodyweight for 3 sets of 15 reps
C) Standing Cable Flys: 3 sets of 10 reps
D) Tricep Pushdowns: 130 lbs for 3 sets of 12 reps (straight bar)
E1) Lying EZ Bar Skullcrushers: 75 lbs for 3 sets of 10 reps
E2) Standing DB Lateral Raises: 20 lbs for 3 sets of 12 reps

**TOMORROW: Back/Biceps

4/7 Legs!

2010-04-07T06:52:00.000-07:00

Sometimes you have good days in the gym and sometimes bad days in the gym. I have been dragging ass since I awoke this morning. I trained light as I am suffering from fatigue.

Leg Press: 450 lbs for 3 sets of 15 reps, 500 lbs for 1 set of 15
Barbell Squats: 225 lbs for 3 sets of 10 reps
Leg Extension: 110 lbs for 4 sets of 12 reps
Seated Leg Curls: 100 lbs for 3 sets of 12 reps
Standing Calf Machine: 4 sets of 12 reps
Toe Press on Leg Press Machine: 240 lbs for 3 sets of 14-15 reps

**TOMORROW: Chest/Triceps

Back/Biceps....4/6/10

2010-04-06T18:35:00.000-07:00

BACK:
Wide Grip Pullups: bodyweight for 2 sets of 10
1-Arm Rows: 50 lbs for 4 sets of 10 reps
Underhand Pulldowns: 135 lbs for 3 sets of 10 reps
Wide Grip Seated Cable Rows: 120 lbs for 4 sets of 10 reps
BICEPS:
Hammer Strength Preacher Curl Machine: 70 lbs for 3 sets of 8 reps, 45 lbs for 19 reps
DB Hammer Curls: 25 lbs for 4 sets of 10 reps

**TOMORROW: LEGS!!!

today's BACK/BICEPS workout will post late this afternoon

2010-04-06T05:06:00.000-07:00

No morning workout... Oly and I are training at 3:30 today (I hate late workouts!), so the workout will post late this afternoon.

Monday 4/5...Chest/Shoulders

2010-04-05T06:10:00.000-07:00

CHEST:
A)Decline Bench Press: 185 lbs for 2 sets of 8 reps, 205 lbs for 2 sets of 8,6 reps, 1 set with Close Grip: 155 lbs for 1 sets of 12 reps (burnout set)
B) Flat DB Bench Press: 65 lbs for 3 sets of 10-11 reps, 70 lbs for 1 set of 10 reps
C) Pec Dec Fly Machine: 130 lbs for 3 sets of 12,12, 11 reps

SHOULDERS:
D)Seated Lateral Raise (Life Fitness Machine): 80 lbs for 3 sets of 12,12,10 reps
E1) Rear Delt DB Raises (face down on incline): 20 lbs for 4 sets of 12 reps
E2) Seated DB Shrugs: 50 lbs for 4 sets of 15 reps

**TOMORROW: Back/Biceps/Triceps

Saturday 4/3...Legs!

2010-04-03T08:16:00.000-07:00

I am dragging ass this morning.. I am taking the day off tomorrow for Easter.

Leg Extensions (Nautilus): 100 lbs x 15, 110 lbsx15, 120 lbsx12x12
Front Squats (I hate this exercise!): 185 lbs x 12, 205 lbs for 2 sets of 10 reps
Leg Press: 450 lbs for 4 sets of 12 reps
Hack Squats: 275 lbs for 2 sets of 12 reps, 315 lbs for 1 sets of 10 reps
Standing Calf Machine: 3 sets of 12 reps (heavy), 1 burn-out set of 20 reps
Smith Machine Calf Raise: 185 lbs for 3 sets of 12 reps
Seated Calf Machine: 3 sets of 15 reps

MONDAY(April 5): Chest/Shoulders

Friday 4/3 Back/Arms

2010-04-02T08:24:00.000-07:00

A)Wide Grip Pull-ups...bodyweight...3 sets of 10
B)Wide Front Pulldowns: 3 sets of 12 reps
C1)Seated Cable Rows: 135 lbs for 4 sets of 12 reps...immediately followed by:
C2)Tricep Pressdowns: 130 lbs for 4 sets of 12 reps
D1)Hammer Strength Iso-Rows: 185 lbs for 12 reps, 205 lbs for 2 sets of 10 reps..followed by:
D2)Lying DB skullcrushers: 30 lbs for 3 sets of 12,11,11 reps
E1)Tricep Extension Machine: 110 lbs for 3 sets of 12,11,10 reps...followed by:
E2)Preacher Curls Machine: 105 lbs for 3 sets of 10,10,9 reps
F)Alternate DB Curls: 32.5 lbs for 4 sets of 8 reps

**TOMORROW: Legs!!!

Thursday 4/1...Aprul Fool's Day workout!

2010-04-01T05:27:00.000-07:00

First of all, I want to wish Happy Birthday to my Mom.... she is an April Fool. Happy Birthday Mom!

CHEST:
Bench Press: 185 lbs x 8, 205lbs x 8, 225lbs x 5, 175 lbs x 15
Incline DB Press: 65 lbs for 3 sets of 12,11,11 ...last set--drop set...Incline Flys: 30 lbs x 12 reps
Hammer Strength Iso-Incline Press: 185 lbs for 3 sets of 8 reps
SHOULDERS:
Wide Grip Upright Rows: 60 lbs for 2 sets of 12 reps, 70 lbs for 10 reps...followed by:
Plate Shrugs (holding a 45 lb plate in ea. hand): 90 lbs for 3 sets of 15 reps
Front/Side Db Raises: 15 lbs for 2 sets of 12 reps
Bent Over Rear Delt DB Raise: 15 lbs for 2 sets of 15, 14 reps

TOMORROW: Back/Biceps/Triceps...SATURDAY: Legs, EASTER SUNDAY: REST DAY

Wednesday 3/31...end of quarter leg workout!

2010-03-31T05:09:00.001-07:00

A1)Lying Leg Curls: 80 lbs for 3 sets of 10 reps...followed by:
A2)Leg Extensions: 130 lbs for 2 sets of 15 , 140 for 1 set of 12 reps
B1)Barbell Squats: 225 lbs for 3 sets of 15 reps...followed by:
B2)Smith Machine Calf Raise: 185 lbs for 3 sets of 16-19 reps
C1)Romanian (stiff leg) Deadlift (DB's): 50 lbs for 3 sets of 12 reps...followed by:
C2)Slanted Calf Machine(heavy!): 3 sets of 10-11 reps

TOMORROW: PUSH DAY

Tuesday 3/20...Back/Biceps

2010-03-30T05:57:00.000-07:00

NO Hamstrings today....I'll add them to thigh/calf workout tomorrow...

Back:
Wide Grip Pullups: 2 sets of 10 reps with bodyweight only
1-Arm DB Row: 50 for 3 sets of 8, 40 lbs for 1 set of 12 (ea. arm)
Seated Close Grip Cable Rows: 120 lbs for 3 sets of 12... immediately followed by:
Seated DB Shrugs: 50 lbs for 3 sets of 15 reps
Underhand Lat Pulldowns: 120 lbs for 3 sets of 10 reps

Biceps:
Alternate DB Hammer Curls: 30 lbs for 3 sets of 10 reps
Straight Bar Curls: 70 lbs for 2 sets of 10 reps ea (using a wide grip on bar)

Monday 3/29 .... Chest/Shoulders/Triceps

2010-03-29T16:54:00.000-07:00

Bench Press: 185 lbs x 8 reps, 205 for 2 sets of 8 reps, 185 x 10 reps
Flat DB Bench Press: 70 lbs for 3 sets of 10 reps
Pushups between medicine balls: bodyweight for 3 sets of 10 reps

Front Barbell raises (straight bar): 45 lbs for 3 sets of 10,10,8 reps and 30 lbs for 1 set of 15
Rear Delt DB Raises (face down on incline bench): 20 lbs for 3 sets of 10 reps...followed by:
Lying EZ Bar Skullcrushers: 75 lbs for 3 sets of 10 reps
Tricep Pressdowns: 60 lbs for 3 sets of 12 reps

** TOMORROW: Back/Biceps/Hamstrings

Sunday 3/28...Legs!

2010-03-28T07:02:00.000-07:00

Coming off a rest day, this morning we did Legs!

Thighs:
Leg Extensions as a warm-up: 75 lbs for 2 sets of 20 reps
Leg Press: 450 lbs for 15, 500 for 2 sets of 15, 540 for 12 reps
Leg Extension: 110 lbs for 4 sets of 12 reps
Seated Hamstring Curls: 135lbs for 3 sets of 13-14 reps
Calves:
Toe Press on Leg Press: 270lbs for 3 sets of 15 reps
Smith Machine Calf Raise: 155lbs for 5 sets of 10-11 reps

**TOMORROW: Chest/Shoulders

Friday...3/26....Back/Arms

2010-03-26T06:52:00.000-07:00

Back/Triceps:
A)Wide Grip pull-ups: bodyweight for 3 sets of 10 reps
B1)Close Grip (V-handle) Pulldowns: 135 lbs for 3 sets of 12,11,8 reps..followed by:
B2)Tricep Pressdown (w/Rope handle): 90 lbs for 2 sets of 10 reps, 80 lbs for 1 set of 10
C1)Wide Grip Seated Cable Rows: 120 lbs for 3 sets of 10..followed by:
C2)Tricep Pressdown (w/straight bar): 120 lbs for 2 sets of 12 reps, 130lbs for 1 set of 8
D1)Hammer Strength Iso-Row: 185 lbs for 3 sets of 10 reps
D2)Lying DB Skullcrushers: 27.5 lbs for 3 sets of 10 reps
Biceps:

Thursday 3/25...Chest/Shoulders

2010-03-25T07:00:00.000-07:00

CHEST:
Bench Press: 185lbs x 8 reps, 205lbs x 8 reps, 225lbs x 5 reps, 185lbs for 11 reps
Flat DB Bench Press: 65lbs x 12 reps, 70 lbs for 2 sets of 10 reps
Hammer Strength Iso-Incline Press: 185 lbs for 3 sets of 8, 8, 9 reps
SHOULDERS:

Wednesday 3/24...Legs!

2010-03-24T04:33:00.000-07:00

Leg Extensions: 115 lbs for 3 sets of 12,12,11 reps
Leg Press: 450 lbs for 3 sets of 15 reps
Hack Squats: 275 for 3 sets of 15 reps
Toe Press on Leg Press: 270 lbs for 2 sets of 15, 290 lbs for 2 more sets of 15 reps
Standing Calf Raises: 4 sets of 12-15 reps

**TOMORROW: Chest/Shoulders/Triceps

Tuesday 3/23 ... Back/Biceps/Hamstrings

2010-03-23T07:05:00.001-07:00

Tuesday, March 23, 2010

Tuesday 3/23 ... Back/Biceps/Hamstrings

Wide Grip Pull-ups: bodyweight for 3 sets of 10 reps
1-Arm DB Rows: 50 lbs for 3 sets of 10 reps
Wide Grip Seated Cable Rows: 120 lbs for 3 sets of 10 reps...followed by:
Lying Hamstring Curls: 80 lbs for 3 sets of 8 reps
Reverse Grip Bent Over Rows: 95 lbs for 2 sets of 12 reps

Barbell Curls: 75 lbs for 3 sets of 10 reps
Alternated DB Hammer Curls: 25 lbs for 4 sets of 10 reps
DB Romanian Deadlifts: 45 lbs for 12, 50 lbs for 2 sets of 10 reps

**TOMORROW: Quads/Calves

Monday 3/22...Chest/Shoulders/Triceps

2010-03-22T07:37:00.000-07:00

CHEST:
Incline Barbell Press: 185 lbs for 2 sets of 8,6 reps...drop set...immediately drop to 155x6 reps
Flat Bench Press: 185 lbs for 6 reps
Incline DB Press: 70 lbs for 3 sets of 10 reps
Push-ups: (between medicine balls): bodyweight for 4 sets of 12 reps

SHOULDERS/TRICEPS:
Front/Side DB Raises: 15 lbs for 3 sets of 12, 12, 10 reps...Followed by:
Overhead DB Tricep Extensions: 25 lbs for 3 sets of 12 reps
Rear Delts on Pec Dec Machine: 115 lbs for 3 sets of 15, 13,12 reps...followed by:
Triceps Pressdowns (Rope): 80 lbs for 3 sets of 10 reps

Tricep Pressdowns (Curved Bar): 110 lbs for 2 sets of 14 reps, 120 lbs for 1 sets of 10 reps

**TOMORROW: Pulling: Back/Biceps

Sunday 3/21...Legs!

2010-03-21T15:18:00.000-07:00

LEGS:
Stationary Bike: 5 min. warm-up
Leg Extensions: 125 lbs for 3 sets of 12,12,11 reps (last set was drop set..125 for 11 reps..then immediately dropped to 75 lbs for 12 reps)
Barbell Squats: 225 lbs for 3 sets of 12 reps
Hack Squat Machine: 275 lbs for 3 sets of 12 reps
Smith Machine Calf Raise: 185 lbs for 4 sets of 15, 14, 14, 13 reps
Standing Calf Machine: 4 sets of 15 reps

**TOMORROW: Pushing muscles (Chest/Shoulders/Triceps)

Wednesday OFF....Thursday--PUSH/Friday/PULL

2010-03-19T09:31:00.001-07:00

Wednesday was OFF day!

Yesterday/Thursday was Push day (still having pain in my left shoulder/read delt area which subsides once I am warmed up, go figure!)...

A)Incline DB Press: 55 lbs for 2 sets of 12 reps, 65 for 12, 70 for 3 sets of 12 reps
B)Push-ups between 2 medicine balls (palms on medicine balls): bodyweight for 3 sets of 10 reps
C)Flat DB Flys: 40 lbs for 2 sets of 15 reps

D1)Rear Delt DB Raises, face down on incline bench: 20 lbs for 3 sets of 10 reps...followed by:
D2)Wide Grip Upright Rows: 60 lbs for 3 sets of 10 reps
E) Side/Front DB Raises: 15 lbs for 2 sets of 10 reps (ea direection)

FRIDAY:
Wide Grip Pull-ups: bodyweight for 3 sets of 10 reps
1-Arm DB Rows: 50 lbs for 3 sets of 10 reps (ea. arm)
Close Grip Pulldowns (V-Grip): 135 lbs for 3 sets of 10 reps
Hammer Strength Iso-Row: 185 lbs for 3 sets of 10 reps

Tricep Pressdowns: 90 lbs for 12 reps, 100 lbs for 3 sets of 12,10,10 reps
1-arm Cable Curls: 40 lbs for 4 sets of 12 reps
Lying DB Skullcrushers: 30 lbs for 3 sets of 10 reps
DB Hammer Curls: 30 lbs for 3 sets of 10 reps

Tuesday 3/16...Legs

2010-03-16T07:51:00.000-07:00

(Note: I did not sleep well last night and this workout suffered tremendously. my partner Oly and i couldn't get dialed in. Tomorrow we're making a rest day...In fact, every Wednesday is a rest day!)

LEGS:
Angled Leg Press: 360 lbs for 15 reps, 450 lbs for 15 reps, 540 lbs for 2 sets of 15 reps
Hack Squats: 275 lbs for 3 sets of 15 reps
Leg Extensions: 100 lbs for 3 sets of 12 reps
Standing Calf Raises: 4 sets of 20,20, 17,16 reps
Toe Press on Leg Press machine: 275 lbs for 4 sets of 12 reps

MOnday 3/15 ....PULL DAY (delayed in posting!)

2010-03-16T07:45:00.001-07:00

I apologize but this week is very hectic and I failed to post yesterday's workout...which was back/hamstrings/biceps...

Back:
Wide Grip Pull-ups (as a warmup): Bodyweight for 2 sets of 10 reps ea.
1-Arm DB Rows: 50 lbs for 12 reps, 55 lbs for 3 sets of 10 reps
Wide (Parallel/Neutral-Grip) Pulldowns: 135 lbs for 3 sets of 10 reps
Seated Cable Rows: 120 lbs for 3 sets of 10 reps
Underhand (Palms Up) seated Cable Rows: 120 lbs for 3 sets of 10 reps

Hamstrings:
Seated Hamstring Curls: 140 lbs for 3 sets of 12 reps each

Biceps:
Alternate DB Curls: 35 lbs for 12 reps, 37.5 lbs for 2 sets of 10 reps, 40 lbs for 1 set of 8 reps
Preacher Curls (straight bar): 65 lbs for 3 sets of 8 reps

Sunday 3/14...PUSH DAY

2010-03-14T07:34:00.000-07:00

PUSHING MUSCLES (Chest,Shoulders, Triceps):
Chest:
Flat DB Bench Press: 75 lbs for 3 sets of 15, 15, 10 reps....90 sec rest between sets
Hammer Strength Iso-Incline: 185 lbs for 3 sets of 10,10,9 reps...45 sec rest between
Incline DB Flys: 45 lbs for 3 sets of 10 reps...45 sec rest between

Shoulder/Tricep Supersets:
A1)Side Lateral Raises: 20 lbs for 3 sets of 12 reps....followed by:
A2)Lying Skullcrushers (EZ Curl Bar): 70 lbs for 3 sets of 12 reps, rest 30 sec/repeat
B1)Rear Delts on Pec Dec Machine: 90 lbs for 3 sets of 12,12,10 reps..followed by:
B2) Tricep Extension Machine: 70 lbs for 3 sets of 10 reps
C) 1-Arm Overhead DB Extensions: 20 lbs for 2 sets of 12 reps

TOMORROW: Pulling Muscles..Back/Biceps
TUESDAY: Legs

Saturday 3/13 REST DAY!!!

2010-03-13T06:06:00.001-08:00

Much needed R&R!

Friday...3/12 ARMS

2010-03-12T05:56:00.000-08:00

Today I did a quick 20 min. Tricep/Bicep (superset) workout...

A1) Tricep Pressdowns (w/Rope Handle): 90 lbs for 4 sets of 12 reps, followed by:
A2) Alternate DB Curls (seated): 35 lbs for 4 sets of 10 reps (8 reps on last set)
B1) 1-Arm Overhead DB Extension: 25 lbs for 3 sets of 15 reps (ea arm)..followed by:
B2) Straight bar Curls: 75 lbs for 3 sets of 9,9,8 reps
C1) Diamond pushups (hands on medicine ball): bodyweight...3 sets of 14, 14, 12 reps..then:
C2) Alternate DB Hammer Curls: 25 lbs for 3 sets of 12 reps

NO Cardio today....NEXT WORKOUT: Sunday morning (7 AM)...Chest/Shoulders

Thursday 3/11 .... Legs!

2010-03-11T05:58:00.000-08:00

Boy, your endurance gets slammed when you miss a couple of gym days due to illness! My endurance was shot as I cannot recall ever needing 2 minutes rest between sets of squats....

LEGS:
A1) Lying Leg Curls: 80 lbs for 3 sets of 8 reps...followed by:
A2) Leg Extensions: 120 lbs for 3 sets of 12 reps...rest 30 sec, repeat
B1) Barbell Squats: 225 for 2 sets of 15 reps, 250 lbs for 1 set of 10 reps...followed by:
B2) Calf Riases on Smith Machine: 185 lbs for 3 sets of 15, 15, 14 reps...rest 2 min, repeat
C) Slanted Calf Machine: (no recording weight)...4 heavy sets of 12 reps

CARDIO:
Repeat of yesterday's 15 minute workout on the Precor Elliptical Machine

3/10 BACK/BICEPS

2010-03-10T06:52:00.000-08:00

Back:
Wide-Grip Pullups: bodyweight for 3 sets of 10 reps
Close grip Pulldowns (using V-grip): 140 lbs for 4 sets of 8 reps
1-Arm DB Rows: 45 lbs for 3 sets of 10 reps (ea. arm)
Wide Grip Seated Cable Rows (straight bar): 120 lbs for 3 sets of 10 reps
**1 min. rest between ea. set of back exercises

Biceps:
straight bar curls: 65 lbs for a set of 10 reps, 75 lbs for 3 sets of 10 reps (45 sec. rest between)
Preacher curl machine: 60 lbs for 3 sets of 11 reps

CARDIO:
Precor Elliptical: 15 min ladder workout***

***Ladder workout...5 min ascending in resistance...5 min steady at targeted max level, 5 min. descending....total of 15 min..... Today for instance, I started at level 5 and increased it one level per minute until level 10, then stayed at level 10 for 5 minutes, before descending one level per minute back to my original level 5.... THIS IS MY PREFERRED CARDIO WORKOUT... note: I am already lean so this works for me.... for heavier users you'll need to keep your target level for a longer duration (like 15 minutes) before descending.... this workout can be performed everyday for maximum benefit.... For heavy users you'll want to alternate this type of workout with normal long duration (60 minutes), low intensity cardio workouts.... your target heart rate should equal 180 minus your age....

OUT SICK....

2010-03-09T05:42:00.000-08:00

Yesterday morning I awoke at 5 AM vomiting. Apparently there is a stomach virus going around and I caught it! Needless to say I took yesterday off as well as today. My stomach feels better but I am weak and need to rehydrate today and replenish calories.
I should be good to go tomorrow morning, tomorrow's workout will be BACK DAY/PULL DAY!

Sunday 3/7...PUSH DAY

2010-03-07T16:10:00.000-08:00

PUSH DAY:
Incline DB Press: 75 lbs for 3 sets of 12, 12, 11 reps
Flat DB Bench Press: 75 lbs for 3 sets of 8 reps
Flat DB Flys: 40 lbs for 4 sets of 15 reps
Close Grip Bench Press: 135 lbs for 3 sets of 10 reps
Lying DB Skullcrushers: 30 lbs for 3 sets of 10,10, 9 reps
Side/Fron DB Raises: 15 lbs for 3 sets of 12 reps
Tricep Pressdowns: 60 lbs x 15 reps, 70 lbs for 2 sets of 10 reps
Rear Delt DB Raises on incline bench: 20 lbs for 3 sets of 10 reps, 15 lbs for 1 set of 14 reps

Friday 3/5 ...Heavy Legs!!!

2010-03-05T06:52:00.001-08:00

CALVES:
3 separate exercises (did not record weight)
Standing Calf Raise Machine: 4 sets of 12 reps (heavy!)
Toe Press on Leg Press Machine: 3 sets of 15 reps
Standing Calf Raises in Smith Machine: 3 sets of 19-20 reps

THIGHS:
Leg Press: 360 lbs x 15, 450 x 15, 540 x 12 reps, 590 for 2 sets of 10 reps
Front Squats: 185 lbs for 3 sets of 10 reps
Leg Extensions: 115 lbs for 2 sets of 10 reps, 95 lbs for 15 reps

LOWERBACK/HAMSTRINGS:
Weighted Hyperextensions: 30 lbs for 3 sets of 12, 12, 11 reps

TOMORROW: REST DAY!!!!!! SUNDAY: Chest/Shoulders

Thursday 3/4... Back/Arms

2010-03-04T06:48:00.000-08:00

Low energy day today, light workout.

BACK:
A)Front Pulldowns: 135lbs for 4 sets of 10 reps
B)Close Grip (V-Handle) Pulldowns: 120 lbs for 3 sets of 11 reps
C)Hammer Strength Iso-Rows: 185 lbs for 4 sets of 10 reps
D)1-Arm DB Rows: 50 lbs for 3 sets of 8 reps

TRICEP/BICEP SUPERSETS:
E1)Lying Skullcrusher (EZ Bar): 70 lbs for 3 sets of 15 reps
E2)Alternate DB Curls: 32.5 lbs for 3 sets of 10 reps
F1)DB Extenstions: 27.5 lbs for 3 sets of 10 reps
F2)DB Hammer Curls: 30 lbs for 3 sets of 10 reps
G1)1-Arm Cable Curls: 40 lbs for 3 sets of 12 reps
G2)Tricep Pressdowns: 70 lbs for 3 sets of 12 reps

TOMORROW: Legs!!!

Wednesday 3/3 ... Chest/Shoulders

2010-03-03T18:02:00.000-08:00

My left shoulder is aggravated again. After today's workout I have to come up with a conservative approach to training Chest, like possibly using machines exclusively. I am also looking into hiring a deep tissue massage therapist, there must be scar tissue in there!

CHEST:
Incline Barbell Press: 185 lbs for 3 sets of 8,8,6 reps
Hammer Strength Iso-incline Chest: 185 lbs for 3 sets of 12 reps
Flat DB Flys: 45 lbs for 3 sets of 10 reps

SHOULDERS:
Straight bar Upright Rows (Wide Grip): 60 lbs for 4 sets of 10 reps
Side/Front DB Raises: 15 lbs for 3 sets of 12 reps (ea direction)
Rear Delt DB Raises (face down on incline bench): 20 lbs for 3 sets of 8 reps

TOMORROW:
Back/Biceps/Triceps

Tuesday 3/2 ... Legs!!! (and a little cardio!)

2010-03-02T06:32:00.000-08:00

Legs:
Standing Calf Raise Machine: ....... (no record of weight) .... 4 sets of 15 reps
Toe Press on Leg Press Machine: 230 lbs for 3 sets of 15
Standing Calf Raises/DB's: 25 lbs for 2 sets of 25 reps
Seated Hamstring Crunch Machine: 135 lbs for 15 reps, 145 lbs for 2 sets of 12, 11 reps
Leg Extension Machine: 120 lbs for 3 sets of 12 reps
Barbell Full Squats: 225 lbs for 2 sets of 15 reps
Hack Squats: 275 lbs for 3 sets of 15 reps

Cardio:
You cardio junkies will laugfh at me but keep in mind, this is the very first cardio session I have performed in at least 2 months....
Jogging on Precor Treadmill: elevation 2.5 grade, 5.5 mph ...... 3/4 of a mile

Monday 3/1 ... a new month, a new workout!

2010-03-01T07:11:00.000-08:00

Shoulders/Triceps today....
Delts:
Warm-up: (bodyweight) of Wide Grip Pull-ups (behind the neck) .... 2 sets of 8 reps
Rear Delts on Pec Dec Machine: 105 lbs for 3 sets of 15,15,14 reps
Rear Delt DB Raises (face down on incline bench): 20 lbs for 4 sets of 10 reps
Front Barbell Raises: 40 lbs for 2 sets of 12 reps, 50 lbs for 1 set of 10 reps
Triceps:
Tricep Pressdowns: 70lbs for 4 sets of 10 reps
Lying DB Skullcrushers: 30 lbs for 3 sets of 9, 8, 8 reps
Diamond push-ups: (bodyweight) 3 sets of 10 reps
1-Arm Cable Reverse Pressdowns: 2 sets of 15 reps

TOMORROW: Legs!!!

Sunday 2/28 ... Chest/Back/Biceps

2010-02-28T11:06:00.000-08:00

My training partner was really motivated to hit the beach muscles today but I insisted on adding upper back in as well.... Remember, for every chest exercise you MUST perform an upper back exercise as well. In fact, it wouldn't hurt to add an additional back exercise...

A)Bench Press: 135lbs x 15, 175 x 10, 195 x 8 (for 2 sets), 205 x 6
B1) Incline DB Press: 70 lbs x 12, 75 lbs for 3 sets of 10, 10, 8 reps .. .followed by
B2) Supported Upper Back Rows (chest on Pad) ... 80 lbs for 4 sets of 12 reps
C1) Incline DB Flys: 45 lbs for 3 sets of 12 reps ... followed by:
C2) Seated (Wide Grip) Cable Rows: 120 lbs for 3 sets of 10 reps
D) Reverse Grip Underhand Front Pulldowns: 135 lbs for 3 sets of 8 reps
E) DB Hammer Curls: 30 lbs for 3 sets of 12 reps
F) Hammer Strength Preacher Curls: 65 lbs for 3 sets of 8 reps

TOMORROW: Shoulders/Triceps/ possibly a little cardio!

Friday 2/26 LEGS

2010-02-26T17:12:00.000-08:00

(NOTE:) This workout was performed early this morning. I have been so busy with work all day that only now have I had the opportunity to post this workout, so here does:

Leg Extensions: 120 lbs for 3 sets of 12 reps
Leg Press: 450 lbs x 15 reps, 500 lbs for 3 sets of 15 reps, 370 lbs for 30 reps!!!
Front Squats: 185 lbs for 3 sets of 12 reps
Smith Machine Calf raises: 185 for 3 sets of 15, 15, 13 reps
Standing Calf Machine: (no record of weight)...4 sets of 12 reps

TOMORROW: A well-deserved REST DAY!
SUNDAY MORNING: I'll return to the gym for Chest & something else....

Thursday 2/25 ....... Arm workout

2010-02-25T06:33:00.000-08:00

ARMS Today:
A) Tricep Pressdowns (with rope) .... 90 lbs for 3 sets of 12 reps
B1) Skullcrushers (EZ Curl Bar) ..... 75 lbs for 4 sets of 10 reps ... .followed by:
B2) Standing EZ Curls .......75 lbs for 4 sets of 8 reps
C1) Close-Grip Bench Press 135 lbs for 3 sets of 12,12, 10 reps ...followed by:
C2) Alternate DB Curls ..... 32.5 lbs for 3 sets of 10 reps
D1) Tricep Extension Machine (Life Fitness) ....110 lbs for 4 sets of 10 reps...followed by:
D2) Bicep Curls machine (Life Fitness) ......95 lbs for 4 sets of 8 reps

Reverse Crunches (bodyweight) ... 2 sets of 15 reps
Ab Crunch machine (Nautilus) ...... 2 sets of 15 reps

Wednesday 2/24...Back/rear delts

2010-02-24T06:05:00.000-08:00

Wide Grip Pull-ups...warmup...2 sets of 10 reps (bodyweight)
Underhand Pulldowns: 135lbs for 2 sets of 12 reps, 150 for 2 sets of 9, 8 reps
Wide Grip Front Pulldowns: 135lbs for 3 sets of 9,8,8 reps
Support Rows (chest on bench): 70 lbs for 3 sets of 10 reps
Seated Cable Rows: 120 lbs for 4 sets of 10 reps
Hyperextensions: 30 lb barbell (across my back) for 3 sets of 12 reps
Rear Delt DB Raises: (face down on incline bench)...17.5 lbs for 4 sets of 12 reps

*TOMORROW: Biceps/Triceps

Tuesday 2/23...Chest/Shoulders

2010-02-23T06:56:00.000-08:00

Today's workout was:
CHEST:
Incline Barbell Press: 185 lbs for 3 sets of 8,8,6 reps
Incline DB Press: 70 lbs for 4 sets of 10 reps
Flat DB Flys: 45 for 4 sets of 11, 11, 11, 10 reps
Decline DB Press: 65 lbs for 3 sets of 10 reps
SHOULDERS:
Side/Front DB Raises: 15 lbs for 3 sets of 15, 15, 13 reps
1-arm DB Side Lateral Raises: 20 lbs for 3 sets of 12 reps (ea. arm)
Close Grip Upright Rows: 60 lbs for 3 sets of 8 reps

TOMORROW:
Heavy Back Day
THURSDAY:
ARMS (Biceps/Triceps)
FRIDAY:
Legs again!!!

Monday 2/22... LEGS

2010-02-22T06:53:00.000-08:00

LEGS:
Leg Extensions: 120 for 3 sets of 12 reps, then a drop set: 125x6...85x6...65x6 reps..no rest between drops
Barbell Full Squats: 225 for 3 sets of 15 reps
Angled Leg Press: 450lbs for 4 sets of 12 reps
Toe Press on Leg Press Machine: 270 lbs for 4 sets of 20,20,19,14 reps
Standing Calf Raises: 4 sets of 12 reps (no record of weight)
Seated Hamstring Crunch: 145 for 3 sets of 12 reps

***Entire workout took exactly one hour to complete

Tomorrow...CHEST/Shoulders

SUNDAY...2/21...REST DAY!

2010-02-21T07:59:00.001-08:00

After several weeks back-to-back of training 6 days per week, no workout today...I need the rest!

TOMORROW (MONDAY 2/22)...LEGS

FRIDAY 2/19....Back/Arms...(High volume!)

2010-02-19T06:32:00.000-08:00

Another week in the bag and I can see a noticeable difference in the size and mass I am putting on. I will update the blog with a new pic in a couple more weeks as I add a couple more pounds of bodyweight.

BACK/TRICEPS SUPERSETS (Great combination!):
Front Wide grip Pulldowns: 140 lbs for 4 sets of 12,11,11,10 reps....followed by:
Straight bar tricep pressdowns: 150lbs for 4 sets of 10-11 reps
Supported Rows (chest on pad): 70lbs for 3 sets of 12 reps...followed by:
Skullcrushers with EZ Bar: 75lbs for 3 sets of 15,14,14 reps
Underhand Pulldowns: 120 lbs for 4 sets of 11-12 reps
Tricep pressdowns with Rope: 40 lbs for 4 sets of 10-11 reps
1-Arm DB Rows: 45 lbs for 3 sets of 11 reps...followed by:
1-Arm Overhead Tricep Extensions: 25 lbs for 3 sets of 8 reps

BICEPS:
1-arm cable curls: 40 lbs for 1 set of 12 reps, 50lbs for 4 sets of 8 reps
EZ Bar Curls: 65lbs for 2 sets of 12 reps, 70 lbs for 1 set of 8 reps
DB Hammer Curls (alternating): 27.5 lbs for 3 sets of 8,9,9 reps

TOMORROW (SATURDAY)...IS REST DAY>>> SUNDAY MAY OR MAY NOT BE ANOTHER REST DAY, DEPENDING ON HOW I FEEL THAT MORNING>>> CHECK BACK IN SUNDAY TO SEE IF I'VE UPDATED>>>>IF NOT< THEN LEG DAY WILL BE MONDAY.

THURSDAY 2/18.....CHEST/SHOULDER DAY

2010-02-18T06:32:00.000-08:00

We did a high volume Chest/Shoulder day.....

CHEST:
Incline DB Press: 70lbs X12 reps, 75 lbs x 10,10,9 reps
Flat DB Bench Press: 70lbs X10,10,8 reps
Flat DB Flys: 45lbs for 3 sets of 12 reps
Hammer Strength Iso-Incline Press: 185lbs X 10,9,9,8 reps

SHOULDERS:
Alternating Overhead DB Press: 32.5lbs X12 reps, 35 lbs for 2 sets of 10 reps, 37.5 X8 reps
Rear Delts on Pec Dec Machine: 105 lbs X15 reps, 115 for 2 sets of 12 reps
Side Lateral Raises: 20 lbs X15 reps, 22.5 lbs X11,10,10,10 reps

TOMORROW: High Volume BACK DAY...Light Arms

Wednesday...2/17...Heavy Leg Day

2010-02-17T07:00:00.000-08:00

LEGS:
A)Leg Press: 450 lbs x 15 reps, 500 for 2 sets of 15 reps
B)Front Squats: 185 lbs for 3 sets of 12, 12, 11 reps
C1)Precor Leg Extension: 90 lbs for 3 sets of 10 reps....immediately followed by:
C2)Precor Lying Leg Curl: 90 lbs for 3 sets of 12 reps
Slanted Calf Raises: 60 lbs for 3 sets of 15,15,14 reps
Smith Machine Calf Raises: 185 lbs dor 3 sets of 11,11,10 reps
Toe Press of Leg Pres Machine: 2 sets of 20 reps

TOMORROW: Push day

Tuesday 2/16...PULL DAY (Back/Biceps)

2010-02-16T08:31:00.001-08:00

Back:
A) Wide Grip Pull-ups (warm-up)...Bodyweight x 2 sets of 12 reps
B) Close Grip (V-Handle) Pulldowns: 120lbs x12 reps, 135 x 3 sets of 10 reps
C) Wide Grip Seated Cable Rows: 120lbs x 3 sets of 12 reps
D) Hammer Strength Iso-Row Machine: 185 lbs x 3 sets of 10-11 reps
E) Hammer Strength Underhand Pulldown Machine: 3 sets of 10 reps (no record of weight)
Biceps:
F) Alternate DB Curls: 32.5 lbs x 12 reps, 35 lbs x 10,10,8 reps
G) Hammer Strength Preacher Curl Machine: 70 lbs x 3 sets of 8 reps

** TOMORROW...HEAVY LEGS

Monday 2/15 (President's Day workout)...PUSH DAY

2010-02-15T07:09:00.000-08:00

Today was "Push Day" (Chest/Shoulders/Triceps?Abs thrown in)

A) Incline Barbell Press: 185 lbs for 3 sets of 8, 8, 5 reps...last set drop set..185x5, drop to 135x8 reps (no rest between drop)
B) Hammer Strength Iso-Bench Press: (no record of weight)...4 sets of 8 reps
C) Incline DB Flys: 50 lbs for 3 sets of 12,11,11 reps
D1) Wide grip Upright Row (straight bar): 60lbs for 3 sets of 10, 11,10 reps..followed by:
D2) Lying tricep Skullcrushers (using DB's): 30 lbs for 3 sets of 12, 12, 10 reps
E1) Tricep Cable Pressdowns: 70 lbs for 3 sets of 10 reps...followed by:
E2) Side/Front Db Lateral Raises: 15 lbs for 3 sets of 12 reps
F) Diamond Pushups: 3 sets of 15, 12, 12 reps (bodyweight only)
** I threw in sets of abs (various crunches and leg raises, between sets throughout the workout)

**TOMORROW** (PULL DAY...Back/Biceps)

Sunday...Happy Valentines Day!... Light Legs

2010-02-14T06:42:00.001-08:00

To all you Hotties out there, Happy Valentines Day!

Light LEGS:
A1) Leg Extensions: 100 lbs for 4 sets of 12, followed by:
A2) Lying Leg Curls: 90 lbs for 3 sets of 8 reps, and 4th set: 70lbs for 14 reps
B2) Hack Squats: 225 lbs for 3 sets of 15 reps, followed by:
B2) Slanted Calf Machine: 60 lbs for 3 sets of 15 reps
C1) Barbell Lunges: 100 lbs for 3 sets of 15 (ea. leg), followed by:
C2) Smith Machine Calf Raise: 185 lbs for 3 sets of 12 reps
D) Calf Raises on Hack Machine: (no record of weight), 2 sets of 15 reps

**TOMORROW: Chest/Shoulders/Triceps (PUSH DAY)..TUESDAY: PULL DAY

Saturday 2/13 .... Heavy Back/Light Biceps

2010-02-13T06:28:00.000-08:00

Parallel-grip Pulldowns: 135 lbs for 3 sets of 10,10, 8 reps
Seated Cable Rows: 135 lbs for 3 sets of 10 reps
Hammer Strength Row (1-arm): 80 lbs (per arm) .... 3 sets of 8 reps ea. arm
Deadlifts: 135x8 reps, 225x8 reps, 275 lbs for 3 sets of 8 (only 1 min. rest between sets!)

Hammer Strength Preacher Machine: 70 lbs for 2 sets of 10 reps
Straight Bar Barbell Curls: 60 lbs for 2 sets of 10 reps
Concentration Curls: 25 lbs for 3 sets of 8 reps (ea. arm)

TOMORROW: Light Legs

Friday 2/12 REST DAY!

2010-02-12T05:34:00.000-08:00

We had 8" of snow yesterday in Fort Worth! This is unprecedented! That's like saying there's a heatwave this time of year in Omaha! Anyway, the streets are iced over and I will not risk a traffic accident by leaving to go to the gym. Today will be my REST DAY and tomorrow I will resume training with Back/Biceps....Sunday will be the usual Leg Day. Due to the weather I'll be training all weekend!
I'll return Saturday morning with a new post. Enjoy your day off if you are snowed in like me! Lots of TV watching, reading, snuggling and a bit of day trading!

Thursday, 2/11 ... Heavy Chest..(Delts & Triceps)

2010-02-11T06:16:00.000-08:00

**This is my first time I have performed the Barbell Bench Press in over two years. I wanted to give it a try and see if I could perform it pain-free and I wanted to get a feel for how strong i was at the same time....

CHEST:
A)Barbell bench press: 185 for 2X10 reps, 205 for 1X8, 225 for 1X5, 175 for one set to total failure
B)Incline DB Press: 65 for 3 sets of 12,12,10 reps
C)Hammer Strength Incline Press Machine: 185 for 3 sets of 8 reps'

DELTS/TRICEP Supersets:
D1)Barbell front raise (straight bar): 40 lbs for 3 sets of 12...followed by:
D2)Tricep pressdowns with rope: 90 lbs for 3 sets of 12 reps (45 sec. rest between)
E1)Skullcrushers-Lying EZ Bar Extensions: 70lbs for 3 sets of 12 reps, followed by:
E2)Seated side lateral raises: 20 lbs for 3 sets of 12,12,11
F1)Rear delt-Pec Dec Machine:90lbs for 2 sets of 12 reps
F2)Precor Tricep Extension machine: 80 lbs for 2 sets of 10 reps

TOMORROW...(Weather permitting, snow/ice,etc.)...Heavy Back/Biceps

Wednesday 2/10 .... Legs (Heavy)

2010-02-10T06:36:00.000-08:00

I have been up since 5 AM so NO supersets, just straight sets.

THIGHS:
Angled Leg Press: 360x15, 450x15, 500x15, 550x12x11 reps
Smith Machine Squats: 225x12, 245 for 3 sets of 10 reps
Leg Extension: (100 lbs) .....3 sets of 12,12,11 reps
CALVES:
Standing Calf Raise Machine: (no record of weight) .... 3 sets of 14, 13, 12 reps
Toe Press of Leg Press: (no record of weight) ...... 3 sets of 154, 15, 13
Standing Calf Raise holding DB's: (30 lbs) .... 2 sets of 20 reps

TOMORROW: Chest/Shoulders/Triceps ..... (expecting freezing rain/snow on Thursday night, not Friday is up in the air but I am planning on Heavy Back/Biceps )

Tuesday 2/9 ... Back/Biceps

2010-02-09T07:28:00.000-08:00

Today was Back/Biceps...tomorrow is LEGS!

Back:
Wide Front Pulldowns ....(no recording of weight)....4 sets of 12,12,11,10
Seated Cable Rows..........120 lbs X 12, 135lbs X 12,12,11 reps
Hammer Strength Row Machine....185lbs for 3 sets of 11,11,10 reps
Same Machine--1-arm at-a-time: 185lbs for 2 sets of 12 reps
Biceps:
Seated Incline DB Curls: 32.5lbs x12, 35lbs for 3 sets of 10,10,8 reps
Reverse Grip Preacher Curls (wide grip EZ Curl Bar): 55lbs for 3 sets of 9,8,8 reps
Alternating DB Hammer Curls: 27.5 lbs for 2 sets of 12 reps

TOMORROW, Heavy Legs/Calves

P90X..Before and After

2010-02-08T08:22:00.000-08:00

About 3 weeks ago I took a break from training P90X style.... You can see form the pics on the right that I lost 2% bodyfat and I am about as lean as I have ever been in my life... My size 32" pants are falling off of me! I am 43 years old and my waist measures 30 inches! WOW....
Now, in assessing this I lost 10 total pounds of bodyweight, a few pounds of extra fat but I gained strength so I don't think I lost any muscle. On paper it appears I lost some muscle but the excess weight could have been water...who knows for sure?
Conclusion: P90X does work.... it works extremely well for losing bodyfat... keep in mind that a heavier, more overweight person will lose MORE fat that I did.... I was already lean to begin with... I used P90X because I wanted something new to refresh the daily grind of working out for years on end.
For now I am steadily increasing my caloric intake and slowly increasing my carbophydrate intake in the form of oats (breakfast) and a yam/sweet potato (lunch) and a whole grain tortilla at supper time.... This doesn't seem like much to the average person but I am diabetic and i have to be careful and very judicious when playing with carbohydrates so that my dependence on insulin doesn't increase..... so far, so good. The carbs I am injesting are very clean and healthy and increase my blood glucose levels by a neglible amount...

NEW BREAKFAST RECIPE....WHOLE GRAIN PANCAKES!!!
This is something I invented in the kitchen and I love it, it is now my daily breakfast:
Ingredients: (1 serving)
1 packet of Quaker HIGH FIBER Quick oats
2 whole Omega eggs (I use organic, free range chicken eggs)
1 extra egg white (from generic, cheap eggs)
1 tablespoon of ground cinnamin
1 tbsp of nut butter (I switch between peanut butter or cashew butter)

Mix all ingredients in a bowl, stirring thoroughly..... oil a skillet with pure coconut oil..... pour batter on oiled skillet and cook on medium heat (stove).... flip once.... should make 2 large pancakes... add a thin layer of nut butter atop each cake.....

THIS IS DELICIOUS, HEAVY EGG FLAVOR AND IS VERY, VERY HEALTHY.....10 grams of fiber per serving!!!

Monday....2/8 .... Chest/Shoulders/Triceps

2010-02-08T08:00:00.000-08:00

Today I trained all "pushing" muscles:

CHEST:
A) Incline Barbell Press: 185 lbsx7,7,5 reps (last set drop set....185x5 ...then 140x8 reps)
B) Flat DB Bench Press: 70x12,11 reps, 75 lbs x 8 reps
C) Flat DB Flys: 45 lbs (3 sets of 10 reps)
TRICEPS/SHOULDERS: (supersets)
D1) Tricep Pressdowns: 70 lbs (3 sets of 10 reps)....followed by:
D2) Side Lateral Raises: 20 lbs for 2 sets of 15 reps, 22.5 lbs for 1 set of 12 reps
E1) Lying DB Extensions to forehead: 30 lbs (3 sets of 8 reps)...followed by:
E2) EZ Bar Close Grip Upright Rows: 55 lbs (3 sets of 12 reps)
F1) Face down Rear Delt DB Raises on Incline Bench: 17.5 lbs for 2 sets of 10 reps..followed by:
F2) Diamond Pushups: bodyweight (2 sets of 12 reps)

TOMORROW: PULLING MUSCLES (Back/Biceps)...WEDNESDAY: Legs

Latest Photo...Sunday 2/7 ... Legs...Morning Nutrition!!!

2010-02-07T07:38:00.000-08:00

Here is my latest physique pic.... taken this morning (Sunday Feb 7th)...I weight 182 lbs and my bodyfat is between 7-8% ..... I'll be 44 this year!

I woke up at 6:15 this mornign and wound tight, didn't want to rest today and decided to go train legs.... here's the workout:

A1) Front Squats (barbell)..185x12 (for 2 sets), 195x10 ... followed by:

A2) Calf Raise on Hack Squat Maching...3 sets of 15 reps

B1) Hack Squats ..... 245 lbs for 3 sets of 12 reps, 205 for 15 reps (burn-out set!) followed by:

B2) Slanted Calf Machine .... 3 sets of 12-14 reps per set

C1) Leg Extensions .... 90 lbsx11, 11, 10 reps ... followed by:

C2) Toe Presses on Leg Press: 3 sets of 15-20 reps

D) Lying Leg Curls (1 leg at a time) ... 50 lbs... for 2 sets of 8 each leg....

POST WORKOUT NUTRITION:

I always follow a workout with the drink Cytogainer. A single serving size if 4 scoops but i cut it down to 3 scoops as this is plenty of calories.... it is basically a drink that consists of protein and maltodextrin (a complex carbohydrate) ..... If you are lean and trying to add muscle I recommend trying this stuff... If you are trying to cut bodyfat while adding muscle, then purchase a Whey Protein Isolate drink instead.... with no carbohydrates.... My workouts are very intense, fast-paced and I am very lean, therefore I need the carbs after a workout.

Friday 2/5...Back/Arms

2010-02-05T06:28:00.000-08:00

Today is my son Jacob's 9th Birthday... Happy Birthday Buddy!

Back:
A)Wide Grip Front Pulldowns..(135 lbs)....3 sets of 12,12,10 reps ...1 min rest between
B) Seated Cable Rows ...120 lbs x 12x12, 135 lbs x10x10...1 min rest between
C) 1-arm DB Rows....50 lbs...3 sets of 10 each each...rest 1 min between
D)Conventional Deadlifts...135x8, 225x8, 275x8x8 ....2 min rest between (these hurt!)
Arms:
E1) Tricep Machine...105 lbs....3 sets of 12...followed by:
E2) Curls Machine.....100 lbs....3 sets of 10...rest 30 sec, repeat
F1) Lying Tricep Skullcrushers....75 lbs ....3 sets of 10 reps...followed by:
F2) DB Hammer Curls......30 lbs x 8x8, 25x11 reps ... rest 30 sec, repeat
G1) 1-arm overhead DB ext....(25 lbs)...3 sets of 12 reps, followed by:
G2) Concentration Curls...(25 lbs) 3 sets of 10 reps

I AM TAKING WEEKEND OFF....LEGS ON MONDAY!

Thursday 2/4 ... Chest/Shoulders

2010-02-04T07:54:00.000-08:00

We decided on Chest/Shoulders today versus Chest/Back.... tomorrow is heavy upper back and some light arms....

CHEST:
A)Incline DB Press (75 lbs) ....... 3 sets of 8, 9, 8 reps (many times my 2nd set is my strongest set, not the 1st set!...reason is neural activity, the muscles and nerves are more warmed up and ready for action!) ..... 1 min. rest between sets
B)Incline DB Flys (50 lbs) .......3 sets of 10 reps.... 1 min. rest between sets
C)Decline DB Presses...70 lbs for 2 sets of 8, then 60 lbs for 1 set of 14 reps, 1 min. rest between
SHOULDERS:
D) Hammer Strength Overhead Press ....135 for 1 set of 10, 155 for 2 sets of 8 reps...90 sec rest between
E1)Straight bar Upright rows (wide grip) ...(60 lbs)....3 sets of 12 reps...followed by:
E2)Side lateral raises....(17.5 lbs) ........3 sets of 12,11,11 reps ... rest 45 sec. between sets
F) Rear Delts on Pec Dec Machine ....(115lbs) ..... 2 sets of 12 reps

Wednesday 2/6... Leg Day!

2010-02-03T08:26:00.000-08:00

Today was a heavy leg day, very intense:

A1) Angled Leg Press...450 lbs for 2 sets of 15 reps, 500 lbs for 1 set of 12 reps, followed by:
A2) Smith Machine Calf Raises...(185 lbs)...3 sets of 16, 14, 13 reps...rest 1 min, repeat
B1) Hack Squat Machine....(245 lbs) ..... 3 sets of 12, 12, 11 reps ... followed by:
B2) Slanted Calf Raise machine...(60 lbs) .... 3 sets of 12 reps
C1) Alternating lunges with barbell (100 lbs) .... 3 sets of 24 reps (12 ea. leg)...followed by:
C2) Seated Calf Raise ...(70 lbs) ..... 3 sets of 15 reps
D1) Hyperextensions...(45 lb barbell on my neck) .... 3 sets of 12 reps, followed by:
D2) Hanging Leg Raises (bodyweight) 3 sets of 15 reps

Tomorrow.... Chest/Back/Abs

Tuesday 2/2 .... Shoulders/Arms

2010-02-02T07:18:00.000-08:00

SHOULDERS/ARMS:
A)Straight-arm front Barbell Raises (for front delts)...40 lbsX12 reps, 50lbsX10, 10 reps
B) Seated Rear/Side Lateral raises (perform 1 rep of rear, sit straight up then perform 1 rep of side, then repeat on and on until 20 reps are completed) ..... (20 lbs) 3 sets of 20 reps
C) Alternating Overhead DB Presses.....30 lbs X 10 reps, 32.5 lbs X 10, 10 (2 sets)....final set is supersetted with one set of standing side lateral raises (17.5 lbs) 1 set of 10 reps

D1) Tricep Pressdowns(w/Rope): (90 lbs) .....3 sets of 12, 11, 11 reps ... followed by:
D2) Straight bar curls....................(75 lbs) .......3 sets of 10 reps....rest 30 sec, repeat
E1) Lying DB Extension (skullcrushers)..(30 lbs)...3 sets of 10, 10, 9 reps ... followed by:
E2) Seated DB Curls ......................(30 lbs) ......3 sets of 10 reps ... rest 45 sec, repeat
F1) Diamond Pushups ...(bodyweight)...........2 sets of 20, 18 reps ... followed by:
F2) Preacher Curls .....................(65 lbs) .......2 sets of 10, 9 reps

That's all she wrote! Entire workout completed in 45 minutes....

Monday, February 1st...CHEST/BACK/ABS

2010-02-01T09:58:00.000-08:00

Today was a light Chest, Heavy Back, and Abs workout... Upper back, calves are always trained heavy, legs and chest are alternated between heavy and light workouts, shoulders are always trained light-medium, arms are usually medium-heavy.... I have to train instinctively to prevent injury and ensure constant growth... stimulate, not annihilate!

A1) Incline Db Flys.....(50 lbs) ............................3 sets of 12 reps .....followed by:
A2) Wide Front Pulldowns (140 lbs)..................3 sets of 11, 11, 1o reps ....rest 30 sec, repeat
B1) Hammer Strength Incline Press..(185 lbs).3 sets of 13, 12, 9 reps ..followed by:
B2) Hammer Strength Rows .............(205 lbs).3 sets of 12 reps ....rest 30 sec, repeat
C1) Flat DB Bench Press.....................(70 lbs)...3 sets of 10, 9, 9 reps....followed by:
C2) Underhand Pulldowns.................(120 lbs)..3 sets of 10 reps...rest 30 sec, repeat
D1) Hindu Pushups....(bodyweight)...................2 sets of 15 reps....followed by:
D2) Situps...................(bodyweight)....................2 sets of 20 reps...no rest between sets
Crunches, V-ups...6 minutes straight, no rest

Sunday 1/31...Light Leg Day (but intense nonethesless!)

2010-01-31T20:06:00.000-08:00

Today I performed a "light" leg workout (in terms of weight, but it was still intense)....

A1) Standing Calf Raises....(185 lbs) ....3 sets of 19,16,12 reps (all to failure)...followed by:
A2) Full Barbell Squats.....(225 lbs) .....3 sets of 15 reps ..... rest 1 min, repeat
B1) Hack Squat Machine...(180 lbs) .....3 sets of 12 reps .......followed by:
B2) Angled Calf Machine (no record of wt.) 3 sets of 14-15 reps ... 45 sec. rest, repeat
C1) Lying Leg Curls...........(90 lbs) .......3 sets of 12 reps ..... followed by:
C2) Leg Extension.............(90 lbs for 1 set of 12), (100 lbs for 2 sets of 10)

That's it... ran home and ate breakfast.... TOMORROW....CHEST/BACK