Fitness | Fitness Training Tips

Work Out Routine July  21 , 2007: I challenge you to do my work out, train hard and get great results.

The complete details, The Challenge:

Beginning to end:

 

EXERCISE	Weight lbs	reps	Tempo	rest
squats	45	8	3-1-3	1 min
squats	135	6	3-1-3	1 min
Squats	225	8	3-1-3	0
Pull ups Wide	0	15	3-1-3	0
DB inclne Chest press	70	8	3-1-3	0
Squats	225	8	3-1-3	0
Pull Ups close	0	15	3-1-3	0
DB inclne Chest press	70	8	3-1-3	0
Squats	225	8	3-1-3	0
Pull Ups reverse	0	15	3-1-3	0
DB inclne Chest press	70	8	3-1-3	0
Squats	225	8	3-1-3	0
Pull ups Wide	0	10	3-1-3	0
DB inclne Chest press	70	8	3-1-3	0
Squats	225	8	3-1-3	0
Pull Ups close	0	12	3-1-3	0
DB Chest press	80	8	3-1-3	0
Squats	225	8	3-1-3	0
Pull Ups reverse	0	13	3-1-3	0
DB Chest press	80	8	3-1-3	0
Squats	225	8	3-1-3	0
Pull ups Wide	0	12	3-1-3	0
DB Chest press	80	8	3-1-3	0
Squats	225	8	3-1-3	0
Pull Ups close	0	10	3-1-3	0
DB Chest press	80	8	3-1-3	0
Squats	225	8	3-1-3	0
Pull Ups reverse	0	12	3-1-3	0
DB Chest press	70	8	3-1-3	0
Shoulder Press DB	45	10	3-1-3	0
Upright row barbell	70	8	3-1-3	0
Hanging Leg Raises	0	10	3-1-3	0
DB side bends	80	8	3-1-3	0
Shoulder Press DB	45	10	3-1-3	0
Upright row barbell	70	8	3-1-3	0
Hanging Leg Raises	0	10	3-1-3	0
DB side bends	80	8	3-1-3	0
Shoulder Press DB	45	10	3-1-3	0
Upright row barbell	70	8	3-1-3	0
Hanging Leg Raises	0	10	3-1-3	0
DB side bends	80	8	3-1-3	0

 

Total Time:

41 min

Notes: low back was feeling super tight and still sore.   Took it easy on the weights didn’t lift as heavy, though still was a good work out.  Have a photo shoot this Sunday: July, 22, 2007 for some marketing, book covers, and magazines.

* BW = Body Weight Exercise

* xox = As fast as possible

Cardio:
Exercise	Program	Level	Time
Stair Mill	speed interval	10 lo/ 20 hi	10 min

Notes: Did interval training on the  Stair Mill   Level 20 on the high and level 10 on the low, did it for 2 min.

General notes:  I can't help but see and hear other people and even other trainers give clients or friends advice, while I'm working out, it's no wonder why people don't get great results in the gym, almost everyone in the gym does a have ass workout.  People need to learn that bicep curls and the elliptical alone won't get them the body they want, oh and doing a few abs isn't what's going to benefit you much.  Hire a trainer, a real qualified one.. because it's no wonder why there are so many people in the gym doing things wrong, because we have morons who have lifted or read a muscle magazine, trying to tell others how to work out, and it's the worst when you see a muscle head hitting on a girl with wrong advice.. give it up.. leave this stuff to the pro's.  hire a qualified Trainer today.. because if not your just hurting yourself, most likely!!  

 Sometimes we achieve our greatest though are most strenuous battles with ourselves. Where are you not pushing yourself most where you can??