Fitness | Fitness Training Tips

Work Out Routine July 26 , 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
Lunges	45	6	xox	0
Side Lunges	25	6	xox	0
Glute ham Raises	bw	6	xox	0
Lat Pull downs wide	190	6	xox	0
DB Incline Chest Press	80	6	xox	0
Single Arm Cable low row	130	6	xox	0
Lunges	60	6	xox	0
Side Lunges	25	6	xox	0
Glute ham Raises	bw	6	xox	0
Lat Pull downs wide	220	6	xox	0
DB Incline Chest Press	105	6	xox	0
Single Arm Cable low row	160	6	xox	0
Lunges	70	6	xox	0
Side Lunges	25	6	xox	0
Glute ham Raises	25	6	xox	0
Lat Pull downs wide	230	6	xox	0
DB Incline Chest Press	105	6	xox	0
Single Arm Cable low row	160	6	xox	0
Lunges	80	6	xox	0
Side Lunges	25	6	xox	0
Glute ham Raises	25	6	xox	0
Lat Pull downs close	250	6	xox	0
DB Incline Chest Press	105	4	xox	0
Single Arm Cable low row	160	6	xox	0
Lunges	90	6	xox	0
Side Lunges	25	6	xox	0
Glute ham Raises	25	6	xox	0
Lat Pull downs close	260	6	xox	0
DB Incline Chest Press	90	6	xox	0
Single Arm Cable low row	160	6	xox	0
Lunges	90	6	xox	0
Side Lunges	25	6	xox	0
Glute ham Raises	25	6	xox	0
Lat Pull downs reverse	270	6	xox	0
DB Incline Chest Press	100	6	xox	0
Single Arm Cable low row	160	6	xox	0
Lunges	70	6	xox	0
Side Jumps Over benche	bw	6	xox	0
Glute ham Raises	25	6	xox	0
Lat Pull downs close	290	6	xox	0
DB Incline Chest Press	100	6	xox	0
Single Arm Cable low row	160	6	xox	0
Muscle Ups/ dips	bw	4/ 10	3-1-3	0
upside down push ups	bw	5	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	3	3-1-3	0
hang clean and press	80	5	3-1-3	0
Muscle Ups/ dips	bw	1	3-1-3	0
upside down push ups	bw	1	3-1-3	0
hang clean and press	80	8	3-1-3	0
Pull ups wide	bw	12	3-1-3	0
Push Ups weighted	45	21	3-1-3	0
Pull Ups close	bw	10	3-1-3	0
Push Ups weighted	45	18	3-1-3	0
Pull Ups reverse	bw	12	3-1-3	0
Push Ups weighted / bw	45 / bw	15/ 12	3-1-3	0
AB's
Reverse Leg Lifts on Decline	bw	12	3-1-3	0
Bosu Ball Crunches with barbell over head	20	12	3-1-3	0
Reverse Leg Lifts on Decline	bw	12	3-1-3	0
Bosu Ball Crunches with barbell over head	20	12	3-1-3	0
Reverse Leg Lifts on Decline	bw	12	3-1-3	0
Bosu Ball Crunches with barbell over head	20	12	3-1-3	0
Reverse Leg Lifts on Decline	bw	12	3-1-3	0
Bosu Ball Crunches with barbell over head	20	12	3-1-3	0
Total Time:	39 min

 Notes:Feeling a  a little fatigued from the last workout, had to suck it up and do the warm up and get focused, because it was time to lift and time to get in the zone to kick butt. Good workout legs were fatigued and body was sore, but not sore enough to kick it in the 5th gear and pump out a good workout.

* 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:    Many look up to personal trainers and us fitness experts, well I take this very serious and practice what I preach, you won't ever see me eating out at a fast food restaurant or drinking alcohol or not doing what I teach others not to do.  I'm very committed and responsible when it comes to my health. Yes it took some work getting to where I'm at today with eating organic food and sticking to my exercise routine, and now it's a total lifestyle where I miss my organic produce if I'm out of town or not around where I can eat my own grass fed beef, Organic produce, and meals.  though I do my best when I'm gone, I bring my nutritional supplements, my protein powder with me, I bring almonds if I'm traveling or protein bars.. I do what ever it takes, because it's my lifestyle and there is never a reason, or excuse for me, to not eat healthy and be fit all the time... It's a requirement.  

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