Lower Body Training Session

Today's Gym Lesson:
Don't sit down. I went over this already, but I think it deserves to be repeated. If you're training for strength (like I am) you usually have a couple of minutes in between sets. Don't spend that time sitting. I would do one of two things:

1) Work smaller body parts such as calves, external rotators, serratus, etc between sets.

2) Walk around! I usually pace around the gym between sets. Today I probably got in an extra 10-15 minutes of activity just by walking around between sets. That's about 40-60 extra minutes of walking a week. Small changes can add up over time.

Here is today's training session.

1) Sumo Deadlift 135x5, 185x3, 205x3, 225x3, 235x2x3 (I set a new PR!)

2) RDL 180x3x6

3) 1 Leg Squat on a bench 3x6

4) Back Extension 35x3x12

5a) 1 Leg Standing Calf Raises 3x10
5b) Hanging Leg Raises 3x10

Training for strength is fun. I highly recommend it.

Get off the Machines!

Too many people (especially women) rely on machines for fat loss. They spend at least 30 minutes on an elliptical, bike, or treadmill in hopes of improving their body composition. At the end of those 30 minutes, they see the “calories burned” glaring back at them and think they have given it a great effort. Not to burst your bubble, but those machines can overestimate your caloric expenditure by about 25-30 percent.

How would you like to increase your rate of fat loss in less time? I assure you, this is not B.S. in any way. You truly can get more results in less time.

First things first: say goodbye to the cardio machines. Just say goodbye, and step away.

Done? Good!

I’m sure you’re wondering what you can do in place of spending time on a machine. Well that is exactly what I am going to tell you! Did I forget to mention that you can do these in the comfort of your own home! Not having to drive to the gym will save you at least 30 minutes alone!

Bodyweight Circuits:
What you are going to do is perform several bodyweight exercises in succession without rest. You will rest for a designated period of time at the end of the circuit.

1) Jumping Jacks 30-50
2) Squats 15
3) Pushups 10
4) Reverse Lunges 10 each leg
5) Inverted Row 10
6) Plank 30 seconds
7) Squat Thrusts 10

After completing every exercise, rest 1-2 minutes and repeat the circuit 3-4 more times.

Timed Bodyweight Circuits:
If you prefer to work out for a designated amount of time, try this option. For this method, you will complete the above circuit as many times as possible in 20 minutes. There are no set rest periods; the point here is to rest only when needed. The next time you repeat the workout, try to complete more rounds in the 20 minute time period. You can also add on 1-2 minutes to increase your work time (22 minutes of work).

Dumbbell Intervals:
This option will obviously require a dumbbell, but you can still do it at home.

1) 1 Arm Dumbbell Swings 10 each side
Perform 10 dumbbell swings with each side. Rest 30-60 seconds (depending on your conditioning level) and repeat 5-9 more times.

You now have several great options to replace your traditional cardio workouts. Feel free to get creative. There are no rules.

I would suggest you perform these circuits/intervals after your weight training sessions or on your off days. If you replace your typical cardio workouts with bodyweight circuits or dumbbell intervals, I bet you will see difference in your body composition!

These workouts are more entertaining, require less time, and can get you better results! What are you waiting for?

9 Minute Workout

I just finished a workout that took only 9 minutes.

Remember: There are no excuses for not keeping yourself healthy.

I did Tabata intervals. For this protocol you simply perform 20 seconds of work, and then rest for 10 seonds. You repeat this for 4 minutes.

Here's what I did:

Jumping Jacks 20 seconds
Rest 10 seconds
Bodyweight Squats 20 seconds
Rest 10 seconds
Jumping Jacks 20 seconds
Rest 10 seconds
Bodyweight Squats 20 seconds
Rest 10 seconds

I did this for 4 minutes, rested 1 minute, and then repeated it again.

There you go. A 9 minute workout you can do anywhere.

Upper Body Training Session

While training today I rocked out to some great music from the 70's and 80's. Some AC/DC, Ozzy, Heart, Joan Jett, Metallica, and several others. Never underestimate the benefit of great rock music!

Today's Gym Lesson:

If you want great arms, you're better off spending the majority of your time doing compound exercises like pushups, dips, close grip bench presses, and overhead presses for triceps. For biceps you should focus on exercises such as reverse grip barbell rows, close grip chin-ups, inverted rows, and dumbbell rows.

Yes, you can throw in a few sets of isolation exercises (examples: skull crushers and dumbbell curls), but they should only comprise about 10% of your training. Compound exercises definitely give you "more bang for your buck".

Here is today's upper body strength session:

1a) BB Incline Bench 95x2x5, 100x3x5
1b) V Bar Row 75x5x6

2a) 1 Arm DB Push Press 40x3x6
2b) Chin-up w/ 10 lb plate 3x6

3a) EZ Bar Throat Crusher 60x3x8
3b) DB Hammer Curl 3x11/10/10

4) Side Lying DB External Rotation 8x10/10/8

Finisher: Farmer Walks w/ 50 lb DBs. I walked about 50 yards. Rested 60 seconds between sets for a total of 8 sets.

Quick Workout

I just finished a quick energy systems workout.

1) 6 Burpees
2) 1 Arm KB Swings - 10 each side w/ 35lb Kettlebell

Rest 75 seconds between circuits.

I did 5 rounds.

Fast. Intense. Effective.

The Only Training Splits You Need

For the vast majority of gym-goes, there are only 2 workout splits that should ever be used.

1) Total body routines
2) Upper/Lower splits

Too many people are still using old school body building splits in hopes of getting a better body. Look, if your primary goals are to lose fat, get stronger, or get bigger, body part splits are a complete waste of time.

That brings up an important point. If your main goal is fat loss and your personal trainer has you doing chest and triceps one day, back and biceps the next, and legs and shoulders another day, you should fire that person right now. I’m serious: quit wasting your money. That person has no clue what they’re doing.

I’ll admit: when I first started training at 16 I used those same body part splits. There were designated days to work back, chest, shoulders, arms, and legs. In hindsight, and knowing what I know now, this was completely ignorant.

But the more I studied successful and distinguished trainers and coaches, and experimented with myself and clients, the more I learned!

I’ll give you a very simple breakdown of what routine you should be using depending on your goals.

If you can only train 3 days a week: without a doubt, you should be using total body routines. This will ensure you elevate your metabolism and hit your muscles with enough frequency.

If you want to train 4 days a week: you should use an upper/lower split. Two days a week you’ll train your lower body, and two days a week you’ll train your upper body. Be sure you use different exercises and sets and reps each day.

If your main goal is fat loss: I would suggest a total body routine. You can use an upper/lower split if you want, but I am partial to total body for this goal. Pick compound movements (squats, pushups, chin-ups, lunges, rows, dips, deadlifts) and perform in a circuit if you are able. Today I will give a sample workout for this goal, since it is what most people are interested in.

Here’s a great total body training program for fat loss. If you can, perform these exercises in circuit fashion (you’ll perform 1 set of each exercise before repeating the first exercise again). If not, try to super-set two exercises (example: perform a set of squats, rest for the designated period, perform a set of pushups, rest, and repeat for the designated sets).

Monday or Tuesday:
Sets: 4
Reps: 9
Rest: 60 seconds between exercises

1a) Squat
1b) Decline Pushup
1c) DB Reverse Lunge
1d) Chin-up (If you can’t use your body weight, put a bar in the squat rack at about chin height. This will allow you to use your legs for assistance)

After you go through the circuit 4 times, feel free to spend 10 minutes working on whatever you want. This is your chance to do direct arm work or abdominal exercises.

Finisher: Tabata Seal Jumps. Do seal jumps (this is a jumping jack except your legs for forward and backward and your arms go from straight out from your side to straight in front of your chest) for 20 seconds, then rest 10 seconds. Repeat this for 4 minutes. Watch the second hands on a clock to ensure you stick with the work and rest periods. Rest 2 minutes and repeat one more time.

Wednesday or Thursday:
Sets: 5
Reps: 6
Rest: 45 seconds between exercises

1a) 1 Leg RDL
1b) 1 Arm DB Push Press
1c) Front Squat
1d) 1 Arm DB Row

Once again, feel free to spend 10 minutes doing whatever you would like

Finisher: Perform each exercise for 1 minute with no rest between exercises
1) Bodyweight squat
2) Pushups (perform on your knees if necessary
3) Jumping Jacks
4) Squat thrust

Rest 2 minutes after performing 1 minute of each exercise, and repeat 2-3 more times

Friday or Saturday:
Sets: 4
Reps: 12
Rest: 75 seconds between exercises

1a) DB Reverse Lunges
1b) DB Incline Bench Press
1c) Sumo deadlift
1d) Pull-up (If you can’t use your body weight, put a bar in the squat rack at about chin height. This will allow you to use your legs for assistance)

Once again, feel free to spend 10 minutes doing whatever you would like

Finisher: 1 Arm Dumbbell Swings. Perform 15 swings with each arm, rest 30 seconds. Repeat 5-6 more times.

On one or two off days during the week you can perform a bodyweight session to increase your rate of fat loss. Here are a few things you can do:

1) Jumping Jacks x30
2) Wide Stance Squats x15
3) Inverted Rows x12
4) Reverse Lunges x10 each leg
5) Push-ups x12
6) Plank x30 seconds

Perform each exercise without rest. After you finish the last exercise, rest for 1-2 minutes. Repeat the circuit 3-5 more times.

Here’s another example:

1) Burpees x10

Sound simple? Just wait until you try it. Perform 10 burpees, rest 1 minute, and repeat about 5-9 times. These are tougher than they sound.

To perform a burpee: stand with your feet shoulder width apart. Squat down and put your hands on the floor outside of your feet. Kick your feet back so you’re in the top of a pushup. Jump your feet back up to your hands, and then explore straight up in the air. Land softly and repeat.

There you go. That is a great program for fat loss. Give every exercise your best effort, and be consistent. And don’t forget about your nutrition!

Two Extremes & Lower Body Training Session

Most people in the gym can fall into one of two categories:

1) Those who do the same workout every day. They'll do the same exercise, with the same weight, for the same reps, for the same sets. And every exercise is in the exact same order. Absolutely nothing ever changes. I have literally seen people do this for years. It should come as no surprise that they look the exact same, too.

2) Those who change programs too soon. These are the people who are constantly searching for the "next best thing." They are always looking for the program that will give them the amazing results they desire. As a result, they never stick with a program long enough to reap any benefits. One week they try total body workouts, the next week they do bodybuilding splits.

Do you fall into one of those categories?

If you do, make a change; make it now. Pick a program that is conducive to your goals and stick with it. Give it your all, be consistent, and constantly improve your performance. That is how you get results.

For example: I am training to increase my strength; I am doing an upper/lower training split. I train my lower body and upper body two days a week each for a total of four training sessions per week.

Here is today's training session:
1) Wide Squat 115x5x5 (never done these so I was really focusing on my form)

2) Good Morning 110x6/6/5

3) 1 Leg RDL w/ DBs 25x10, 30x2x10 (these are a great exercise for your glutes, low back, and hamstrings. I can't recommend them enough)

4) Glute Ham Raise 4x8

5) Seated Calf Raises w/ 3 second pause 70x6x5

6) Stability Ball Rollout 3x12

Gym Lessons and Today's Training Session

Where to start? The original gym I go to was closed today becasue the boiler finally died. So . . . I had to go to a VERY crowded gym.

Now I'm not making fun of people who do stupid stuff in the gym. Heck, I've been guilty of it myself in the past. I'm just pointing these mistakes out so you don't get stuck doing the same things.

There were so many crazy things going on, so I'll only point out a few.

1) Anytime you are doing a chest press, make sure your wrists are straight.
2) When you do sqauts, do not roll onto the balls of your feet. That's an injury just waiting to happen.
3) If you want great arms, you are much better off doing pushups than triceps kickbacks.
4) If you want great legs, you are much better off doing squats, deadlifts, and lunges than leg curls and leg extensions.
5) If someone is spotting you on a bench press and their hands are on the bar screaming, "It's all you!" then it's not. They are helping you. Lose your ego and lower the weight.

There were plently more, but those should be sufficient for now.

1a) Sumo Deadlift 205x5, 215x3x5
1b) In/Out/Forward Calf Raises 4x9 each

2) RDL 175x3x6

3a) Close Grip Bench 100x2x5, 105x5, 110x2x5
3b) Sternum Chin-Up 6/5/5/5/5

4) Back Extension 35x3x10

5a) Dip 2x10
5b) DB Zottman Curl 20x2x10

Gym Lesson and Today's Workout

Work both sides of your joints equally. For example: if you're going to do 3 sets of bench presses, you should do at least 3 sets for some form of rows. If you do 4 sets of overhead presses, you should do 4 sets of chin-ups/pull-ups. (Or at least an equal total number or reps). And if you are going to do more total reps/volume for a particular side, most people would be better off doing more pulling variations.

Work both sides of your joints equally. Don't be like most people and only work the mirror muscles. Make sure you give equal time to the backside of your body. If not you are setting yourself up for imbalances, injury, and terrible postural problems.

On to today's workout:

Before I headed off to the gym I did some foam rolling and corrective work, all while sipping on a cup of black coffee. A little caffeine never hurts. Just try not do drink several cups throughout the day.

1a) Bench Press 115x2x5, 125x5/4/4 (a new PR!)
1b) V Bar Row 70x4x8

2a) Standing BB Overhead Press 75x6/6/5
2b) Pull-up 8/7/6

3a) EZ Bar Throat Crusher 50x10, 55x3x8
3b) Standing DB Curl 25x8/7/6

4) Squat 100x10 (I just did these to work on my form)

5a) Muscle Snatch/Cuban Press (this is for external rotation work) 35x3x8
5b) 1 Leg Standing Calf Raises w/ 3 second pause 4x8

After that, I finished up with some stretching.

Just in case you're wondering: I am training for strength. Things would look different if I were training primarily for fat loss or hypertrophy.

Time for Some "Cardio" Clarification

It has recently come to my attention that some of my articles have confused people. Let me start off by stating this: not all activities that are considered "cardio" are bad for you. Nor should you avoid them.

Allow me to explain: everyone would benefit from going on a brisk 30 minute walk everyday. It is very beneficial to your overall health. What I don’t recommend, however, is spending hours per week on a machine in an effort to improve body composition. There are simply way more effective (both with time and outcome) methods that can be used.

Everyone should engage in activity that stresses their cardiovascular system. One of my favorite methods is playing soccer with my dog. I get to run around, get my heart rate up, watch my dog act completely insane, get some fresh air, and improve my health.

My other favorite methods are bodyweight circuits. These are very challenging and aren’t as stressful on the joints like running. I also perform intervals with bodyweight exercises, sandbags, kettlebells, dumbbells, and barbells. These allow me to “get my heart rate up” and decrease body fat. These activities also take significantly less time than traditional “cardio” workouts.

I’ll also give you my professional opinion on running: if your main goal is health and improvements in body composition, I would not do it. There are too many other options that are much more joint friendly. I spoke to a radiologist a few years ago, and he said he would never run again because of all the damage he sees in individuals who ran frequently. It can just wear out your knees. This is especially true if you are a woman. Sorry, ladies. We are biologically made to have wider hips, and that’s not great news if you spend time running. Several years ago I used to run several days a week, and my right knee started to hurt. I got an MRI on my knee and was told my medial meniscus was in the shape “that you see in an older person.” I believe I was only 18 then.

However, if running is an activity you thoroughly enjoy, and it doesn’t cause you pain, I would never discourage you from doing that. Do what you love!

There are two types of people who run:
A) Those who run for enjoyment and/or compete in races
B) Those who say, “Ugh. I’ve gotta go run because I have to get my cardio in.”

If you are type A, more power to you. That’s awesome that you have an activity that you enjoy. If you are type B, however, you should find a more enjoyable activity that trains your energy systems. Don’t waste time doing something you don’t enjoy; especially when there are other methods that could get you results.

I apologize to anyone I confused. I would never discourage someone from engaging in activities that improve their cardiovascular health. I would, however, probably suggest alternative methods of doing so.

If your typical “cardio” workouts are on a machine, get off them. Do some bodyweight circuits instead.

1) Bodyweight Squats x15
2) Pushups x10
3) Inverted Rows x10
4) Plank x20-30 seconds
Go through the circuit without rest. Rest 1 minute at the end and go through the circuit 2-3 more times.

Simple, yet very effective.

Women Should Train for Strength

I am sick and tired of all this politically correct B.S. saying that women can’t and shouldn’t train the same way as men. Nope: women should stick to their machines, aerobic classes, and “designated” workout rooms filled with old machines and dumbbells that go up to a whopping 15 pounds. But, if they want to come over to the “men’s area” to use an empty barbell or a bench for some “toning” exercises, than it’s okay. After all, everyone knows that endless triceps kickbacks and dumbbell curls are the best way to get great arms. Right . . . . . .

I keep waiting for things to change. I keep waiting for women to see their true potential in the weight room. I keep waiting for women to step off the elliptical for the final time and explore the new exciting future that awaits them with dumbbells, barbells, kettlebells, sandbags, and bodyweight exercises.

It hasn’t happened. In fact, we may be going in an even worse direction.

I don’t apologize for being in the weight room. In fact, I find it quite amusing when I’m standing next to a guy by the dumbbell rack and he grabs the 35 pound dumbbells for his flat bench presses and then I grab the 45’s for my incline presses. I like that I can bench 150 pounds and deadlift 240 (I know it’s higher now, but I haven’t maxed out in several months) at a bodyweight of 125. I love the look on people’s faces when I’m doing sets of deadlifts with 225 on the bar. I love watching guys do lat pulldowns with 80 pounds and then I'll bust out 12 chin-ups from a dead hang on each rep. And I'm not done. I will get stronger. And you know what else: I'll still look like a woman. Please, don't believe the B.S. your personal trainer tells you about lifting heavy weights. You will not get huge.

I will never apologize. And I will never encourage a woman to spend time on any machine, do “toning” exercises, or waist their life away by performing hours a week of “cardio.”

I’ve said it before, and I’ll keep saying it. The best exercises a woman (or man) can do to improve her body composition and appearance are squats, deadlifts, overhead presses, pushups, dips, rows, chin-ups, lunges, and intervals with bodyweight exercises and/or dumbbells.

Those exercises, and their variations, will give women (and men) the body they desire that will have true functional strength. You won’t get that with machines and wimpy exercises like triceps kickbacks and adduction and abduction machines. And I don’t even want to hear about how you drove 15 minutes to the gym, searched for the closest parking spot, and then spent 30 minutes on the elliptical, and then drove 15 minutes back home. If you’re going to take 60 minutes out of your busy life, make sure those 60 minutes bring you closer to your personal goals. An elliptical machine won’t do it.

The tide will turn. I will keep saying that “women should train for strength.” By training for strength, the body composition goals they desire will happen and their training will be filled with purpose.

Life is short. Train smart. Train hard. Get results and get on with it.

Squat Training Session

I did some work on the foam roller and tennis ball this morning. After that I did some corrective exercise work.

On national bench press day, I did a lower body workout. It was great because I didn't have to wait for the squat rack. In fact . . . I can't remember the last time I had to wait for the squat rack. Unless, of course, someone was doing barbell curls.

1a) Squat 135x2x5, 145x4/3/3
1b) Seated Calf Raises w/ 4 second pause 60x7x8

2) BB Lunge 70x3x10 each

3) Good Mornings 110x4x5

4) GHR on lat pulldown 4x8 (these are getting a little easier)

5a) DB Wrist Extension 8x3x10
5b) DB Wrist Flexion 12x3x12

6) Lying DB External Rotation 8x2x10

After that, I finished off with some stretching.

Everyone Needs a GREAT Training Partner

This is one of my training partners. She is awesome!

Kettlebell Conditioning Workout

I did a conditioning workout with my 35lb kettlebell today. Remember: you don't have to use a machine to get your heart rate up!

The exercises were performed in a circuit. I rested 40 seconds between exercises and 100 seconds between circuits.

1) 1 Arm Clean and Push Press 3x7
2) Alternating DB Renegade Row ~26 lb 3x6 each
3) Side Plank 3x35 seconds
4) 1 Arm Front Squat 3x8
5) Hand-to-Hand Swing 3x12 each

This workout was damn tough!

Today's Lesson and Workout

Don't think you're so special that you need to do more than 10 sets of bench presses in one workout with varying rep ranges. I saw a group of 5 guys (they were all under 150lbs) and they were using both benches for well over 30 minutes. They started out with sets of 8, then 10, then 12, then 15, and then I think they did several sets of 20. Yeah . . . they ended up doing sets with just the bar. Please people. Don't do this. It is not productive no matter what your goal is.

Before I headed off to the gym I spent time on the foam roller and then performed acute corrective exercises.

1a) Sumo Deadlift 195x2x5, 205x2x5 (these are my new favoritve exercise!)
1b) In/Out/Forward Calf Raises 4x8 each

2) RDL 170x3x6

3) Back Extensions 25x3x12

4a) Close Grip Bench 95x2x5, 100x3x5
4b) Sternum Chinup 6/5/5/5/4

5a) Cable Pressdown 80x2x8
5b) Zottman Curl 20x2x8

I finished off with some stretching.

Another Lesson

I strongly dislike the word cardio. More than that, I don't like the prefered methods of cardio.

For example: here's the quick workout I just performed.

1) Hang Snatches 30x6x5 - 30 seconds rest between sets

2) Overhead Squats 30x3x10 - 30 seconds rest between sets

Would you consider this a "cardio" (I prefer the term engergy systems training) workout? Probably not.

Why? Just because I didn't run on a treadmill or cruise along on an elliptical?

You don't have to do either of those things. In fact, I encourage you not to do those.

Today's workout was very short. I'm feeling a little sick, but I wanted to get my blood moving. The reason I did light snatches and overhead squats is because I want to improve my thoracic mobility, and I prefer these methods for conditioning.

So there you have it. You do not have to use a machine to get fat loss results. I'll give you more examples later.

Today's Workout and a Gym Lesson

Before I tell you about my workout, I have a simple gym lesson for you.

Do not sit down.

In this day and age, most people spend the majority of their day in a seated position. Why would you do more of this went you're at the gym?

Every person I saw in the gym today sat down after their sets. A set of bench-well, they remained seated.

Bicep curls-they sat down (if they were standing to begin with).

You name it; after ever set every person sat down.

I never sit down during my training sessions. I usually walk around in between sets. Sometimes I'll do small body part exercises in between to ensure I'm doing something. For example: I do calf raises between sets of squats.

There you have it. Do not sit down while you're at the gym.

Before I headed off to the gym I did some foam rolling and acute corrective exercises.

When I got to the gym I did some moblility exercises, and then it was time to get to the good stuff.

1a) Bench Press 110x5, 115x5, 120x3x5
1b) V Bar Row 60x8, 65x3x8

2a) Standing BB Overhead Press 75x6/5/5
2b) Pullups 8/7/5 (I like doing these after a lift that compresses the spine)

3a) EZ Bar Throat Crusher 40x10, 45x3x10
3b) DB Curl 25x8/7/5

4a) Muscle Snatch/Cuban Press 35lb bar x8/7/7
4b) GRH on Lat Pulldown (hey, it's good for something!) 3x7

5) 1 Leg Standing Calf Raise w/ 3 second pause 3x7 (I'm doing calf exercises on all lifting days in an effort to get some hypertrophy action!)

After that, I finished off with some stretching, and then it was a nice drive home with wind gusts over 40mph.

Today's Lower Body Workout

Before heading off to the gym this morning, I did some work on the foam roller followed by corrective work.

Once I got to the gym I warmed up with lower body mobility exercises, and then it was time to lift!

1a) Squat 135x2x5, 140x3x5
1b) Seated Calf Raises 60x7x6 (lots of volume; I'm trying to increase the diameter of my calves)

2) BB Lunges 70x3x8 each leg

3) Good Mornings 105x4x5

4) GHR on Lat Pulldown Machine 4x7

5a) DB Wrist Extension 5x12, 8x2x10
5b) DB Wrist Flexion 10x12, 12x2x10

I finished up with stretching. Awesome training session!

Kettlebell Circuit

I'm doing 2 kettlebell workouts a week to improve my conditioning levels. As you probably know by now, I'm not one to do traditional "cardio" workouts. Running on a treadmill or even outside just doesn't work for me.

The exercises were performed in a circuit, with 40 seconds rest between exercises. I used a 35lb kettlebell.

1) 1 Arm Clean and Press - 3x7 each side
2) 1 Arm Bent Over Row - 10/10/8 each side
3) Side Plank - 3x30 seconds each side
4) 1 Arm Front Squat - 8/6/6 each side
5) Hand-to-Hand Swing - 12/12/10 each side

I rested 100 seconds between each circuit.

This definitely got my heart rate elevated (that's an understatement)!

After going through that 3 times, I did some exercises, just for fun.

1) Calf Jumps w/ 20 lb DBs - 3x15
2) Behind the Back Wrist Flexion - ~35lbs 3x12

Today's Workout

Before I went to the gym I did some work on the foam roller and tennis ball. After that, I went ahead and did some corrective exercises. I did these at home because I hate lying on the nasty gym floor.

I did quad stretches followed by X band walks, glute bridges, and clams.

For the upper body I did prone I's, Y's, and T's.

Once I got to the gym I did various mobility exercises.

1a) Sumo Deadlift (I haven't done these in a long time, so the weight was fairly easy so I could focus on my form) 185x4x5
1b) Standing Calf Raises feet in/out/straight 3x8 each direction

2a) Close Grip Bench 90x2x5, 95x3x5
2b) Sternum Chinups (first time doing these; they're TOUGH!) 6/5/5/4

3) RDL 165x3x6

4) Back Extension 20x12/12/10 (my whole posterior chain was smoked after these)

5a) Cable Pressdown 80x8/7
5b) DB Zottman Curl 20x2x8

Finished up with some stretching.

Awesome workout today! I kept the weights fairly easy so I could focus on my form. I'll bump everything up a notch next week.

Tomorrow I'll do a few circuits with my kettlebell.

TV Challenge!

“I just don’t have enough time to work out.” First off, I don’t like the term “work out,” but that’s another topic for another blog. Second, claiming they don’t have time to train is usually a perception of a lack of time, not a reality. Now don’t get me wrong, I know some people who start their day at 6 am and don’t finish working until 8 or so in the evening. But you know what: even they find time to train consistently.

The same people who claim they “don’t have enough time” still manage to get in a couple of hours (or more) of TV per day. You see, we make time for the things that are important to us. You best believe that these same people who claim they don’t have time to train would make time for something more enjoyable such as a massage, a date, or some other activity.

With that said, I offer to you what I call the “TV Challenge.” What I want you to do is perform some bodyweight exercises during commercial breaks while you’re watching your favorite shows. I sincerely hope this won’t be your only training you engage in, but it’s better than nothing.

By adding this exercise to your normal activities, you’ll increase your work capacity and burn more fat.

Want to know some things you can do?

Bodyweight Squats and Pushups:
Alternate sets of squats and pushups. Perform 20 body weight squats and then perform 15 pushups. Then do 15 squats and 10 pushups, and then 10 squats and 5 pushups. Go through these with no (or minimal) rest.

Squat Thrusts and Jumping Jacks:
Alternate sets of squat thrusts and jumping jacks. Start out doing 15 of each, and try to do at least 3 rounds. Once again, alternate back and forth with no (or minimal) rest.

Burpees:
These are a squat thrust with an added jump at the end. Stand with your arms by your side, squat down and place your hands outside your feet on the ground. Kick your feet back so you’re in the top of a pushup position. Jump your feet back up to your hands and then explode straight up in the air. Land and repeat. Do as many of these during the commercial break as you can; taking rest when needed. Be warned: these are tough! For those of you who want to make it a little harder, add in a pushup once you get in the pushup position.

Let’s say you watch TV for an hour. There will probably be at least 4 commercial breaks. During those 4 commercial breaks, do the circuits mentioned above. You can stick with one, or mix them up. Feel free to get creative and do some of your own!

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If you only have 30 minutes, get OFF the elliptical!

As I walked into the gym today, I saw a sign: "You must sign in to use elliptical/treadmill due to high demand. 30 minute time limit."

Wow. As I made my way to the locker room I walked past the packed out "cardio" area. A few minutes later I entered the weight lifting room. There was a whopping 3 people in there; all on machines . . . of course.

Before I continue, I must make a confession: Several years ago I used to spend several hours a week on an elliptical machine. I thought I was doing the “right thing” for keeping my body lean and healthy.

I continued this for probably a year or so. One day, I realized my true hatred of spending so much time on a machine. I never liked it to begin with, but now I really hated it.

In my frustration I searched for a better answer to my body composition goals. To keep a long story short, I discovered the truth about intervals and weight training.

To keep this from being a 10 page report, I’ll be brief. The truth is that if you want maximum results in minimum time, you absolutely must engage in strength training. If you want to do more to help your body composition, do interval training (bodyweight exercises, or machines-bike, treadmill, rower).

After learning this exciting news, I got off the elliptical for good and just stuck with my weight training and added intervals a few times a week. To be honest, I was nervous. Would I gain more fat? Would my body suffer from removing hours of activity every week?

Nope. I didn’t gain any additional fat. Heck, to be honest, I felt a lot better! I was no longer a slave to a machine. After I learned about better nutrition and continued my education on weight training and intervals, my body went to a whole new (and improved) level.

I was leaner. I was stronger. I just felt better. And I had more time! I will never go back to wasting time on a machine.

I am still amazed when people come up to me in the gym and ask how I “got in such great shape.” I’ll reply with, “I lift weights at least 3 times a week. I’ll also do some bodyweight circuits or intervals with dumbbells once or twice a week. “ Then they automatically ask, “But what about cardio? Do you run?” This is always the fun part, “No. I don’t use any machines or do any long cardio sessions.”

A couple days later, I run into the same person. Guess what she’s doing? She’s plodding along on the elliptical, reading a magazine nonetheless.

It confuses the hell out of me sometimes. When people ask how I got my body lean, and I tell how, they still don’t listen! If only they would get off the machine and use that 30 minutes to lift weights! They would see amazing results!

Oh well. I’ll stop ranting now. I only hope that you heed my advice and stop spending endless time on a machine in hopes of getting your ideal body.

Lift weights, and use a weight that is actually challenging. Don’t even think about touching the pretty pink dumbbells.