New Newness

Monday *Cardio + Chest/Back

40 minutes - Stationary Bike at 70% - 80% of your max heart rate
Bench Press 4/5
Pull ups 3/10
Inclined Dumbbell Press 4/5
Bent Over Barbell Row 3/10
Declined Dumbbell Press 4/5
Close Grip Seated Cable Row 3/10

Tuesday *Shoulders/Arms + HIIT Cardio

Machine shoulder press 3/10
Upright row 3/10
Bent over lateral raise 3/10
Ez bar curl (superset) Pressdown 3/8
Hammer Curl (superset) Over head triceps extension 3/8

Cardio
Burpees 2/20 10 sec rest
Speed jumping jacks 2/20 10 sec rest
Lying no hand anyway ups 2/20 10 sec rest

Wednesday *Cardio Warm Up + Legs/Calves/Abs

A-Skips 30
Treadmill 1min5mph
Open A-Skips 30
TM 40sec6mph
Powerskips 20
TM 30sec7mph
Lunge scoops 20
TM 30sec8mph
High Knees 20

Squat 4/5
Romanian Dead 4/5
Barbell Lunge 4/5
Leg Curl 4/5
Standing Calve Raise 3/10

Cable Crunch 2/8
Hanging Knee Raise 2/fail
Cross Over Crunch 2/fail
Hanging Knee Raise Twist 2/fail
Side Plank 2/fail

Thursday - Rest

Friday *Cardio + Chest/Back

40 minutes - Elliptical at 70% - 80% of your max heart rate

Weighted Chin 4/5 (superset) Decline Bench Press 4/12,10,8,6
Seated Cable Row 4/5 (SS) Dumbbell Press 4/12,10,8,6
Lat Pull Down 4/5 (SS) Incline Dumbbell Press 4/12,10,8,6

Medicine Ball Chop 2/8
Scissor Kick 2/fail
Standing Oblique Cable Crunch 2/15
Decline Medicine-Ball 2/20
Crunch/Twist/Throw
Dragon Flag 2/fail

Saturday *Shoulders/Arms + HIIT Cardio

Seated OverHead Press 3/8
Irish Press 3/8
Machine Lateral Raise 3/8
Inclined Dumbbell Curl 4/12,10,8,6 (SS) Lying EZ bar extension 4/12,10,8,6
Barbell Curl 4/12,10,8,6 (SS) Dip 4/12,10,8,6

Cardio
Burpees 2/20 10 sec rest
Speed jumping jacks 2/20 10 sec rest
Speed Squats 2/20 10 sec rest

Sunday

A-Skips 30
Treadmill 1min5mph
Open A-Skips 30
TM 40sec6mph
Powerskips 20
TM 30sec7mph
Lunge scoops 20
TM 30sec8mph
High Knees 20

Deadlift 4/12,10,8,6 (SS) Leg press 4/12,10,8,6
Good Morning 4/12,10,8,6 (SS) Leg Curl 4/12,10,8,6
Seated Calve Raise 3/8
Band resisted exercise ball crunch 3/10
Hanging knee raise 3/10

new new

3 day split:


Mon (Upperbody Push):

Inclined Dumbell Press 4s 8-10rep
Bench Press 4s 8-10 rep
Dumbell Flye 2s 20 rep
Overhead Dumbell Press 4s 8-10 rep
Upright Row 4s 8-10 rep
Lat. Raise 2s 20 rep
Close Grip Benchpress 4s 8-10 rep
Bench Dip 4s 8-10 rep
Lying Tri. Extension 4s 8-10 rep
Rev. Crunch 4s 15 rep
Double Crunch 4s 15 rep


Tue:
Cardio


Wed (Lower Body):

Deadlift 5s 6-8 rep
Squat 4s 8-10 rep
Hack Squat 4s 8-10 rep
Hamstring Curl 4s 8-10 rep
Pull-ups 4s 8-10 rep
Bent Over Row 4s 8-10 rep
Weighted Crunch 4s 15 rep


Thur:
Cardio


Fri (UpperBody Pull):

Lunge 4s 8-10 rep
Calf Raise 4s 20-25 rep
One Arm Bent Over Row 2s 20 rep
Barbell Curl 4s 8-10 rep
Hammer Curls 4s 8-10 rep
One Arm Dumbell Preacher Curl 2s 15 rep
Wrist Curl 2s 15 rep
Rev. Crunch 4s 15 rep
Double Crunch 4s 15 rep


Sat:
Cardio


Sun:
Rest

I should probably write on this thing.

I've got a ton of stories.
A ton of realizations

You will want to read.
I promise.

Safari 4

Well then.......

Life has changed quite a bit.

The wife and I decided o break up due to us just not being to agree on mainly anything.

I'm working on my credentials to become a legit Network administrator. (New Position)

I'm losing a ton of weight.

I've met a lot of new people.

I'm doing alot of traveling.

Should be getting a new camera soooooooon.

.a

Wow, today I realized that I have been eating completely wrong when it came down to the goal that I was searching for.

Now its time to change that whole thing up.



to hell with it................
3 fold.

Time to get crazy with it.

I have goals that need to be attained and I promised myself that I will attain them. And by no means is there anything thing that will stop me.

Another Layoff today.

But I survived it.
And supposedly that was the last one.
win.
And my ridiculous speeding ticket got taken care of.
double win.

Boon built workout

I'm going to try this out.

Mon(Chest/Abs)
3mile run in 30 mins
Chest
Bench-press 5 Sets/ 8-10 reps
Inclined Dumbbell Press 5 Sets/ 8-10 reps
Declined Dumbbell Press 5 Sets/ 8-10 reps
Cable Crossover 2 sets/ 25 reps


Abs
Hanging Leg Raises 4 Sets to Failure
Weighted Decline Sit-ups 3 Sets to 10-15 reps
Ab Machine Double Crunch 3 Sets to Failure
Cable Wood Chop 2 Sets(each side) 10-15 reps


Tue(Legs/Back)
3mile run in 30 mins
Back
Dead-Lift 5 Sets/ 8-10 reps
One Arm Dumbbell Row 5 Sets(each side)/ 8-10 Reps
Lat Pull-Down 5 Sets/ 8-10 reps
Legs
Squat 4 Sets/ 15 reps
Calf Raise 2 Sets/ 20 reps

Abs
Hanging Leg Raises 4 Sets to Failure
Inclined Weighted Situps 3 Sets/ 10-15 Reps
Oblique Crunches 3 Sets (each side) to Failure

Wed
Rest

Thurs(Shoulders/Traps/Abs)
Shoulders
3mile run in 30 mins
Overhead Press 5 Sets/ 8-10 reps
Upright Row 5 Sets/ 8-10 reps
Arnold Press 5 Sets/ 8-10 reps
Lat. Raises 2 sets/ 25 reps
Shrug 4 Sets/ 12 reps

Abs
Hanging Leg Raises 4 Sets to Failure
Weighted Inclined Sit-up 3 Sets/ 10-15 Reps
Ab Machine Crunch 3 Sets/ 10-15 Reps
Cable Wood Chop 2 Sets(each side) 10-15 Reps

Fri.(Biceps/Triceps/Forearms/Abs)
3mile run in 30 mins
Biceps
Inclined Dumbbell Curls 5 Sets/ 8-10 Reps
Drag Curls 5 Sets/ 8-10 Reps
Dumbbell Preacher Curls 2 Sets(each side)/ 20 reps
Triceps
Skull Crushers 5 Sets/ 8-10 Reps
Over Head Dumbbell Extensions 5 Sets/ 8-10 Reps
Weighted Bench Dips 3 Sets to Failure
Forearms
Forearm Curls 4 Sets/ 12 Reps

Abs
Hanging Leg Raises 4 Sets to Failure
Double Crunch 4 Sets to Failure
Weighted Inclined Sit-ups 3 Sets/ 10-15 Reps
Cable Wood Chop 2 Sets(each side)/ 10-15 Reps

Sat
Cardio

Sun
Rest

I'm really proud of the guys who've decided to work out with me. They are all already showing great results.

Sometime later today I will adjust this workout for better results. I have some ideas that I need to implement. Should work out just fine.

New Workout.

Every week change the number of reps per set
do 4 sets of everything(12,15,20,25),
and try to only rest for about 1 min between
sets and exercises.

Mon (Chest/Shoulders/Abs)

Inclined Benchpress
Inclined Dumbell Press
Reg Dumbell Flye (or decline if you have a partner)
Overhead Dumbell Press
Upright Barbell Row
Hanging Leg Raise (4 sets to failure)
Cardio for 30-45min

Tues (Legs)

Squat
Dumbell Lunge
Hamstring Curl
Leg Extension
Standing Calf Raise
Cardio for 45min-1hr
Inverted Weighted Crunch 2s 10
Hanging Knee Raise 2s to failure
Hip Thrust 2s to failure
Rev. Crunch 4s 20 rep
Oblique Crunch 2s to failure

Wed
Rest


Thur (Shoulder/Traps):

Overhead Press 4s 12 rep
Upright Row 4s 12 rep
Lat. Raise 4s 12 rep
Bent Over Lat raise 2s 20 rep
Shrug 4s 12 rep
Inverted Weighted Crunch 2s to fail
Hanging Leg Raise 2s to fail
Scissor Kick 2s to fail
Reverse Crunch 2s 20 rep
Cross Crunch 2s to fail

Fri(Back/Abs/Tri/Bi)

Deadlift
Bentover Reverse-Grip Row
One Arm Dumbell Row
Pullups (to Failure)
Barbell Curl
Inclined Dumbell Curl
Lying Tricep Extension
Overhead Dumbell Extension
Weighted Crunch 2s 10
Excercise Ball Roll in 2s - 10
Hanging Running in Place 2s to failure
Reverse Crunch on Incline 2s - failure
Standing Oblique Cable Crunch 2s - 15
Cardio for 30-45min


Sat
Cardio 1hr


Sun
Rest

Iphone issues.

I just found out today, that if your applications on your iphone all of a sudden stop working that you can make them work again by re-authorizing your computer to your iphone. And the way you do that is by selecting the store tab in itunes and going down to the reauthorize button.So I guess if your Iphaile all of a sudden decides to to such, this may be an easy fix for you.

For those of you who might want to know what my workout is :

4 Day Split:




Mon (Chest/Tri):


Inclined Dumbell Press 4s 12 rep
Benchpress 4s 12 rep
Dumbell Flye 2s 20 rep
Rev. Grip Benchpress 4s 12 rep
Lying Tri. Extension 4s 12 rep
Bench Dip 4s 20 rep
Weighted Crunch 4s 20 rep


Tue (Legs):

Squat 4s 8-10 rep
Hack Squat 4s 8-10 rep
Hamstring Curl 4s 8-10 rep
Sissy Squat 4s 8-10 rep
Calf Raise 4s 20 rep
Inverted Weighted Crunch 2s 10
Hanging Knee Raise 2s to failure
Hip Thrust 2s to failure
Rev. Crunch 4s 20 rep
Oblique Crunch 2s to failure


Wed:
Rest


Thur (Shoulder/Traps):

Overhead Press 4s 12 rep
Upright Row 4s 12 rep
Lat. Raise 4s 12 rep
Bent Over Lat raise 2s 20 rep
Shrug 4s 12 rep
Inverted Weighted Crunch 2s to fail
Hanging Leg Raise 2s to fail
Scissor Kick 2s to fail
Reverse Crunch 2s 20 rep
Cross Crunch 2s to fail

Fri (Back/Biceps):


Deadlift 4s 6-8 rep
Bentover Row 4s 12 rep
Pull-up 2s to failure
Barbell Curl 4s 12 rep
Concentration Curl 4s 12 rep
Hammer Curl 4s 12 rep
one Arm Preacher Curl 2s 20 rep
Weighted Crunch 2s 10
Excercise Ball Roll in 2s - 10
Hanging Running in Place 2s to failure
Reverse Crunch on Incline 2s - failure
Standing Oblique Cable Crunch 2s - 15
Cardio for 30-45min


Sat:
Cardio
Rest


Sun:
Rest

Work

Today I realized that the company I currently work will not expand in anyway shape or form in my department. Sigh.

So much for the IT department of the future. Ah well lets make Lemonade out of the Lemons that were thrown in my face.