Hill Sprints & Upper Body Training

Quick note: I announced on Facebook the other day that I had a live interview last night. For those of you who weren't able to attend, I'll have the replay available soon.

Today's training session . . .

AM Conditioning:
Hill Sprints

I did things a little differently today. Instead of resting for a specified period of time between sprints (example: 90 seconds), I performed 8 sprints taking rest as needed, and it it took 14:40. The reason I did it this way is because at first I don't need much rest and don't like waiting around to sprint when I feel ready, but as things progress I need more rest.

PM Strength Training:
I had to do my strength training session a few hours earlier today, and as a result I didn't get much rest between my AM conditioning workout and my strength training.

1a) Parallel Bar Dips with added weight (I was supposed to do bench press, but my training partner wasn't with me today) - 25x5, 40x1, 30x5, 40x1, 10x10
Note: I wouldn't recommend heavy dips to everyone, but my shoulders are healthy and I have never had a problem going heavy with this exercise
1b) Barbell Bent Over Row - 115x5, 125x2, 115x5, 130x2, 100x12

2a) Close Grip Pullup - 10lbs x 7, Bodyweight x 8
2b) 1 Arm DB Overhead Press - 35x7, 30x11

That was it for today since I had to get in and get out of the gym.

Burpees and Sumo Deadlifts

Another great training day for the books.

AM Conditioning Session:
Advanced Burpees - 5 x 12 x 90 seconds rest
Simple. Tough. Effective.

PM Strength Training Session:
1a) Sumo Deadlift - 245x5, 295x1, 255x5, 295x1, 205x12
1b) EZ Bar Skull Crusher - 50x12/10/10

Note: next time I deadlift I am going to do the heavy singles before the sets of 5. My goal is to pull 315 and I need to attempt that when I'm fresh, not pre-fatigued after a tough set of 5.

2a) BB Glute Bridge - 175x12, 195x2x10
2b) EZ Bar Curl - 55x9/8, 50x10

3a) BB Step Up - 50x10, 40x12
3b) Stability Ball Weighted Situp - 10x15, 15x10

Today is an off day for sure, and I'll have to change up tomorrow's workout a little because my training partner won't be with me.

Make sure you check out The Weight Loss Miracle Cure. You don't want to miss that.

Upper Body Workout + New PRs

Yesterday's training sessions went very well. Gotta love the days you feel strong!

AM Conditioning Session:
Hill Sprints - 7 sprints with 90 seconds rest

PM Strength Training Session:
1a) Chinup - w/ 20 pounds x 5, 35x1, 25x5, 45x1 (all time PR), and Bodyweight x 11


1b) Military Press - 75x5, 90x1, 80x5, 95x1 (all time PR), and 65x11


I put up a post at The Fat Solutions about the importance of setting PRs in your strength training program. Check that out here => The One Thing You MUST Do.

2a) Inverted Row with Weight on Chest - 25x5, 10x10/9, Bodyweight x 14
2b) Parallel Bar Dips with Added Weight - 10x10, 15x8, Bodyweight x 12

3) Cable Crunch - 100x20, 110x15, 120x10

Make sure you check out The Weight Loss Miracle Cure over at The Fat Solutions. You don't want to miss that.

Kettlebell Swings & Lower Body Strength Training

Yesterday was my last workout for the week. Oh, and just to let you know what I did on Thursday: 15 minutes of light jump rope. I didn't jump rope for 15 minutes straight; I only took breaks as needed.

AM Conditioning Session:
1 Arm Kettlebell Swings - 12kg bell 5 x 20 each side x 70 seconsd rest

PM Strength Training Sessions:
1a) Squat - 135x5, 160x1, 140x5, 165x1, 125x10
1b) Rope Pressdown - 65x11/9, 55x12, 50x12

2a) Reverse Lunges off Step - 75x2x8, 65x10
2b) DB Cross Body Hammer Curl - 25x2x8, 20x11

3a) Back Extension - 55x12, 1 Leg w/ 10 pound plate x 12, both legs 55x12
3b) Hanging Leg Raise - 12/12/10

I'll take the weekend off except for walking and maybe another light jump rope session.

Sprints and Upper Body Training

Yesterday was an absolutely amazing day. I wish it could have lasted longer.

Along with having a great day, I also got in a great sprinting session and upper body workout.

AM Conditioning Session:
Hill Sprints - 6 sprints with 90 seconds rest

PM Strength Training Session:
1a) Bench Press - 125x5, 140x1, 130x5, 145x1, 115x10
1b) Bent Over Barbell Row - 105x5, 125x1, 110x5, 135x1, 100x10

2a) Close Grip Pullup - with 10 lbs added x7/6, bodyweight x 8
2b) 1 Arm DB Overhead Press - 35x2x6, 30x11

3a) Ab Wheel Rollout - 10, with band x 2x6
3b) Standing Calf Raise w/ weight belt - 45x12, 65x8

If you haven't performed hill sprints in your training, I highly recommend them. Something else I recommend - my Top Three.

New Training Program

I just realized that I forgot to post Friday's training session. Sorry about that.

Friday's session went well, but I was starting to feel a little run down. I took the weekend off completely and decided it was time to go back to an upper/lower split. However, instead of training 4 days per week as I normally do with an upper/lower split, I am going to train 3 days per week.

I'll have 4 workouts but I'll rotate them. For example, this week I will train lower body twice and upper body once, and next week I'll train upper body twice and lower body once. I'm still going to perform my conditioning work in the mornings before my strength training sessions.

Yesterday's Training:

AM Conditioning Session:

Advanced Burpees - 5 x 12 x 90 seconds rest between sets

PM Strength Training Session:

1a) Deadlift on 4 inch Step - 205x5, 265x1, 215x5, 275x1, 195x10
1b) EZ Bar Skull Crusher - 50x2x9, 45x12

2a) Barbell Glute Bridge - 105x15, 135x12, 155x10
2b) EZ Bar Curl - 55x8/7, 50x10

3a) High Step Up w/ Barbell - 50x8, 40x2x10
3b) Weight SB Crunch - 25x15, 10 (weight behind head) x2x12

Make sure you check out Top Three over at The Fat Solutions. You'll see my top three foods, exercises, fat burning workouts, training programs, websites, and gym accessories.

Tough Total Body Workout

Yesterday was another great training day. You've gotta love it when you feel strong and all your lifts go very well.

AM Conditioning Session:
1 Arm Kettlebell Swings with 12kg bell - 5 x 20 each arm x 80 seconds rest

Last week I did four sets, but everything felt good even though I decreased the rest period by 10 seconds, so I did an extra set.

PM Strength Training Session:
1) Hang Clean - 95x3, 100x3, 105x3, 110x2x3
1b) Elevated Inverted Row - 13 (I need to find a way to make these tougher. I'm using a step with 9 risers but I think I'll try having someone hold a weight plate on my chest)

2) Squat - 130x3, 135x3, 140x3, 145x2x3
2b) BB Reverse Lunge - 85x12 (these were very tough after the squats)

3) Incline Bench - 100x4, 105x3, 110x3, 115x2x3
3b) Standing 1 Arm DB Overhead Press - 30x12

Then I had some fun with . . .

4a) Hanging Leg Raise - 11/10
4b) EZ Bar Curl - 55x7, 45x12
4c) EZ Bar Skull Crusher - 50x8/7

Burpees & Deadlifts. Oh My!

Monday's training session went really well.

AM Conditioning Training Session:
Advanced Burpees with 90 seconds rest between sets: 12/12/12/11/11

Quick, but very tough.

PM Strength Training:
1) Deadlift - 225x3, 235x3, 245x3, 250x2x3
1b) Front Squat - 100x12

2) Close Grip Bench Press - 105x3, 110x3, 115x3, 120x2x3
2b) Weighted Close Grip Pushup - 10x13

3) Weighted Chinup - 20x3, 25x3, 30x3x3
3b) Wide Grip Pulldown - 100x9

4a) DB Lateral Raise - 15x2x12
4b) Weighted Stability Ball Situp - 10x2x12
4c) Slow Ab Wheel Rollout - 8/5

Over at The Fat Solutions I posted information on my current eating habits and how I train. You can check that out here => Strength Training and Eating.

Rack Pulls, Dips, and Rows

Friday was a great day, but things started to change right before I left for the gym. I started feeling ill on the way to the gym. At one point I felt so terrible that I thought about turning around and going home.

However, I decided that I would go to the gym, go through a long warm-up and then see how I feel.

Thankfully I started to feel better and even had a terrific training session.

The point is this: sometimes you may not feel like training, or you even may feel a little ill. Sometimes you should go anyway, and see how you feel after a few minutes.

Here is Friday's training session:

AM Training Session
-Mountain Climber: 6 x 30 each leg x 60 seconds rest

PM Training Session
1) Rack Pulls - 245x3, 255x3, 265x3, 275x2x3
1b) Box Squat - 85x12

2) Dips with added weight - 10x3, 15x3, 20x3x3
2b) Weighted Pushup - 10x13

3) BB Row Palms Up - 105x3, 115x3, 120x3, 125x2x3
3b) Face Pull - 80x14

4a) Hanging Leg Raise - 11/10
4b) EZ Bar Curl - 55x6, 45x11
4c) EZ Bar Skull Crusher - 45x2x12

Try This for Fat Loss & Conditioning

Yesterday was an off day from training, but I did a conditioning/fat loss workout at home. I highly suggest you give this a try for yourself, and do it outside like I did. Training is so much more enjoyable when done in the fresh air and sunshine.

The workout was very simple and went like this:

1a) 1 Arm KB Snatch - 15 each arm

1b) Burpees - 15

I did that superset three times and rested three minutes in between each set. It was tougher than I thought and my lungs were on fire.

Once again, simple and effective.

Swings and Total Body Workout

Yesterday's training session went really well. I must admit that so far I am liking the total body workouts. It's been a great change of pace from my usual upper/lower splits.

AM Workout:
1 Arm KB Swings 12 kg: 4 x 20 x 90 seconds rest

Once again I decided to do my conditioning work in the morning. This ensures that I actually do it, and I can put more effort into it since I'm fresh. And as you can see, it only took about 10 minutes to complete, minus the warm-up.

PM Workout:
1) Hang Clean - 85x3, 90x3, 95x3, 100x5x3 Those felt better than they ever have. I believe it's because I really extended the warm-up portion and "greased the groove" with the exercise. Also, I didn't use as much weight as I could have. Instead I focused on being as explosive as possible.

1b) Inverted Row w/ feet on risers - 1x13

2) Squat - 125x3, 130x3, 135x3, 140x2x3

2b) BB Reverse Lunge - 85x10 each leg

3) BB Incline Bench - 100x3, 105x3, 110x3, 115x3/2

3b) Standing 1 Arm DB Overhead Press - 30x11

4a) Elevated Ab Wheel Rollout - 2x10
4b) Decline Situp - 2 sets

Today is conditioning work. I'll be doing KB snatches and burpees.

Simple. Fast. Effective.

New Workout and The Cure for Cardio ADD

So last week I mentioned that I was going to have to change up my training. I recently moved and so I am a good 40 minutes away from the gym now. Because of that fact I decided I wanted to spend less time in the gym, at least for now.

For the next four weeks I am going to be performing 3 total body workouts at the gym and perform 2 days of conditioning at home.

Here's how it's going to look:

Monday: Total Body Strength Training
Tuesday: Conditioning/Mobility Work
Wednesday: Total Body Strength Training
Thursday: Conditioning/Mobility Work
Friday: Total Body Strength Training
Saturday: Light Activity
Sunday: Off or Light Activity

I'm not sure how this is going to affect me because I haven't done total body workouts in a couple years. It will be intesting to see how my body responds since my main priority is improving my numbers in the deadlift, bench, and squat.

With all of that out of the way, here is yesterday's training session:

AM Session:
-Advanced Burpees 12/12/12/10/10 with 90 seconds rest between sets

Instead of performing this portion after my strength training session, I decided to do it early in the morning. This way I won't talk myself out of doing it after my main workout, and I can get out of the gym quicker. ; )

PM Session:

1) Deadlift - 225x3, 235x3/3, 245x2x3
1b) Front Squat - 95x12

2) Close Grip Bench - 105x3, 110x3, 115x3x3
2b) Close Grip Pushup - 15

3) Chinup with added weight - 20x3, 25x3, 30x3x3
3b) Straight Arm Pulldown - 100x12

4a) Hanging Pike - 10/8
4b) EZ Bar Curl - 55x5, 45x10
4c) EZ Bar Skull Crusher - 45x10/8

It may look like a lot, but I kept the rest periods fairly short and moved quickly.

And make sure you check out The Cure for Cardio ADD. If you get easily bored with cardio or you want some great workouts that will amp up your fat loss, you'll really like them.

Total Body Workout

I had to change up my original workout yesterday. It was supposed to be a lower body session, but I had plans today so I performed a total body workout instead.

It went like this:

1a) Front Squat - 115x8, 125x3, 95x5 (Just wasn't feeling that last set)

1b) Chinup - Bodyweight + 20 lbs x 6, BW+30 lbs x 3

2a) BB Hip Thrust - 135x6/6, 115x8

2b) Dips - BW+10 x 6, BW+20 x 4, BW x 10

That was it.

I'm still working on my next training phase. There are a few reasons why I have to change things up, but I'm looking forward to the challenge. It looks like I'll only be able to dedicate 3 days to the gym each week, so I think this next month is going to be total body workouts. I'm also going to include more conditioning work.

I'll provide the details on Monday.

Have a great weekend, and Happy Easter!