Fitness | Fitness Training Tips

Work Out Routine July  24  , 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	6	xox	0
Stiff Leg Deadlifts DB's	80	6	xox	0
DB Sumo Squat Press	45	6	xox	0
Pull ups	bw	6	xox	0
DB Chest press	80	6	xox	0
DB Bent over rows	60	6	xox	0
Squats	315	6	xox	0
Stiff Leg Deadlifts DB's	105	6	xox	0
DB Sumo Squat Press	60	6	xox	0
Pull ups weighted wide	45	6	xox	0
DB Chest press	105	6	xox	0
DB Bent over rows	60	6	xox	0
Squats	365	6	xox	0
Stiff Leg Deadlifts DB's	105	6	xox	0
DB Sumo Squat Press	60	6	xox	0
Pull ups weighted wide	60	6	xox	0
DB Chest press	115	6	xox	0
DB Bent over rows	60	6	xox	0
Squats	405	6	xox	0
Stiff Leg Deadlifts DB's	105	6	xox	0
DB Sumo Squat Press	60	6	xox	0
Pull ups weighted close	60	6	xox	0
DB Chest press	125	3	xox	0
DB Bent over rows	60	6	xox	0
Squats	405	6	xox	0
Stiff Leg Deadlifts DB's	105	6	xox	0
DB Sumo Squat Press	60	6	xox	0
Pull ups weighted close	60	6	xox	0
DB Chest press	115	6	xox	0
DB Bent over rows	60	6	xox	0
Squats	365	6	xox	0
Stiff Leg Deadlifts DB's	105	6	xox	0
DB Sumo Squat Press	60	6	xox	0
Pull ups weighted reverse	60	6	xox	0
DB Chest press	115	6	xox	0
DB Bent over rows	60	6	xox	0
Squats	365	6	xox	0
Stiff Leg Deadlifts DB's	105	6	xox	0
DB Sumo Squat Press	60	6	xox	0
Pull ups weighted reverse	60	6	xox	0
DB Chest press	115	6	xox	0
DB Bent over rows	60	6	xox	0
Squats	315	6	xox	0
Stiff Leg Deadlifts DB's	105	6	xox	0
DB Sumo Squat Press	60	6	xox	0
Pull ups weighted reverse	60	6	xox	0
DB Chest press	115	5	xox	0
DB Bent over rows	60	6	xox	0
Squats	315	8	xox	0
Muscle Ups/ dips	bw	3/ 10	3-1-3	0
upside down push ups	bw	12	3-1-3	0
hang clean and press	100	3	3-1-3	0
Muscle Ups/ dips	bw	2/ 10	3-1-3	0
upside down push ups	bw	8	3-1-3	0
hang clean and press	90	5	3-1-3	0
Muscle Ups/ dips	bw	1	3-1-3	0
upside down push ups	bw	6	3-1-3	0
hang clean and press	70	12	3-1-3	0
Pull ups wide	bw	10	3-1-3	0
Push Ups weighted	45	25	3-1-3	0
Pull Ups close	bw	10	3-1-3	0
Push Ups weighted	45	20	3-1-3	0
Pull Ups reverse	bw	10	3-1-3	0
Push Ups weighted / bw	45 / bw	13/ 12	3-1-3	0
Total Time:	47 min

 Notes: low back was feeling  much better. Felt great to lift heavy again, still not 100% with low back, getting Bowen Therapy done on it later today and will do some myofacial release with the foam roller to help it out.  Will also sit in the Infrared Sauna to help things out as well.

* 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 20  min.

General notes:   Great workout, cranked it out.. My clients moan and complain, why I ask, because it only slows you down, when you workout with full intensity, there is no room for self doubt or negative self talk, I can't think about how heavy a weight is, because then I wouldn't be able to to it, I have to get crazy and believe with every once of my body that I'm stronger then what I'm doing, that nothing can stop, slow, or hesitate me in any shape or form.. I must commit 100% and lift that weight and focus.. psyche myself up... you got to be mentally strong to push yourself to higher great levels.

So it makes no sense to complain about anything in life you must go for it, do it, make it happen.. nothing not anything will ever not stop you again!!.. that's a competitive spirit commitment  you must make with yourself..  Custom Fitness Programs for You!!