Deload Week

As I told you last week, I am taking a deload week to recover from the last few weeks hard training.

Here's what I've done so far this week.

Monday
30 minute walk in the morning

1a) Standing 1 Arm DB Press - 4 easy sets
1b) Pullups - 4 sets 6 reps each

That was it.

Tuesday
1) RDL - 3 easy sets
2a) Reverse Lunge from 4 inch Step - 3 easy sets
2b) Decline situp - 3 easy sets

20 minute walk in the afternoon

Today
I just finished up a 35 minute walk

Like I said, it's a very easy week. I'm making sure my muscles, joints, and nervous system get a break from the hard and heavy lifting. Next week I'll be back at it in full swing, and hopefully stronger since I'm deloading this week.

Check out today's new post at The Fat Solutions => You Should NOT Train for Fat Loss.

Speed Deadlifts & Squats

Today's training session:

1) Speed Deadlift - 175 x 10 x 1 (175 lbs, 10 singles)

2) Squat - 135 x 5 x 5 (135 lbs, 5 sets, 5 reps)

3) Negative Ab Wheel Rollout - 27 total reps done over 5 sets

That may not look like a tough workout, but it definitely was. Especially the squats.

This weekend I'll be doing some fun stuff, and hopefully you will be too. Remember, you don't have to "exercise" to lose body fat and be healthy. Find a new activity (or an old one) and get into it.

Next week I won't be doing any heavy lifting and I'll be using some different exercises to serve as a "deload" week.

Have a wonderful weekend!

Bench Press & Rows

I finished up today's training session a couple of hours ago.

1a) Bench Pin Press from Middle Position - 145 x 5, 150 x 3

1b) DB Row - 60 x 3 x 8 (60 lbs, 3 sets, 8 reps each), 50 x 12

2) Bench Press - 125 x 2 x 5, 105 x 8

3) EZ Bar Curl - 3 sets

Oh, and check out this awesome Breakfast Shake Recipe. I had it again this morning. So delicious.

Next week I may omit the finishers I have been performing at the end of my workouts and instead focusing on more enjoyable activities like racquetball, tennis, frisbee, hiking, etc. I may also throw in a few morning and/or evening walks.

Tomorrow, I squat. : )

Last Two Training Days

I forgot to post yesterday's training session, so here it is:

1a) Standing Press from Pins (forehead height) - 102 x 2 x 3 (102 lbs, 2 sets, 3 reps each), 95 x 5,
Regular Standing Press - 87 x 3, 70 x 10

1b) Chins Various Grips - 6 sets

2) Cable Pressdown - 2 sets

3) DB Hang Snatch - 20 x 15/12/10 (20 lb DB, 15 reps 1st set, 12 reps 2nd set, 10 reps 3rd set)


And here is today's training session that I finished up a little while ago:

1) Sumo Rack Pull - 315 x 5/4 From this height the bar is a few inches below my kneecaps.

2) Sumo Deadlift - 255 x 6

3) Reverse Lunge from 4" Step - 75 x 8 reps each leg

4a) Hanging Leg Raise - 10/9
4b) Steep Decline Situps - 15/13

I'm going to continue to train very hard this week and then next week I'll take sort of a "deload" week. You'll see what I mean next week when I post my training.

Speed Deadlifts, Squats, & Rollouts

Something I have observed these past several weeks: by focusing my energy and efforts on a few basic exercises, I don't get worn out after a few weeks of training like I used to. Very interesting, and I love it.

Today's training to finish up the week:

1) Speed Deadlift - 170 x 10 x 1 (170 lbs, 10 sets, 1 rep each)

2) Squat - 130 x 5 x 5

3) Negative Ab Wheel Rollout - 5 x 5

Short and sweet. No conditioning work or finisher today, because I'm going to PLAY tonight and this weekend instead of exercise. : )

Bench Presses & Rows

Today's Training:

1a) Bench Pin Press - from chest 135 x 4/3, midrange - 145 x 4/3
1b) DB Row - 4 sets

2a) Bench - 115 x 10, 125 x 2
2b) EZ Bar Curl - 3 sets

3) 1 Arm DB Hang Snatch - 25 x 15

Check out yesterday's blog post at The Fat Solutions => Lose Fat & Improve Your Health by Playing, Not Exercising.

Trying a New Exercise

Deadlifts. I absolutely love them.

Here is what I finished up a little while ago:

1) Sumo Rack Pull - 305 x 2 x 5 (305 lbs, 2 sets, 5 reps each) This is my first time ever doing sumo rack pulls. I'm going to keep them in for a while and see what effect they have on my pull from the floor.

2) Sumo Deadlift - 265 x 4

3) DB Reverse Lunge - 25 lb DBs x 10 reps each leg

4a) Hanging Leg Raise - 2 x 9
4b) Steep Decline Situp - 2 x 14

Time to rest and recover.

Presses and Chins

Happy Monday to everyone!

Here's what I did a couple of hours ago.

1a) Standing Pin Press - from forehead 105 x 1, 100 x 3 x 3 (100 lbs, 3 sets, 3 reps each). Regular Press - 85 x 6, 70 x8

1b) Chinups - 10 lb plate 2 x 8, bodyweight x 10/8

2) Triceps Pushdown - 2 sets

3) Burpee - 3 x 15

Tomorrow, I deadlift. : )

Squats, Abs, and Swings

Okay, so I just finished up another great training session to end the week.

1) Speed Deadlift - 165 x 10 x 1 (165 lbs, 10 sets, 1 rep each) It's been a while since I've done speed deadlifts, but I wanted to add them back in to see if they help improve my deadlift

2) Squat - 125 x 5 x 5

3) Negative Ab Wheel Rollout - 5 x 5

4) Finisher: DB Swing - 40lb DB x 5 x 16 x 50 seconds rest (40 lb DB, 5 sets, 16 reps each, rest 50 seconds between sets)

Tomorrow I'll go for a walk or play tennis for some fun, light activity. After that, I'm going to take it easy, eat some great food, watch football, and spend time with excellent company.

Have a great weekend!

Bench Pressing

I started getting a cold last night, but despite that I still had a great training session. Even though you may not feel 100%, you can still have amazing workouts. I felt a little worn down on my way to the gym, but after my warm-up I felt really good. Sometimes you just need to get in the gym and do the work, whether you "feel like it" or not.

Today's training:

1a) Bench Press Pin Press (just above chest) - 130 x 5, 135 x 3. Pin Press (middle) - 145 x 2 x 3

1b) Chest Supported Row - 50 x 7, 40 x 10, 30 x 13/10

2a) Bench Press - 115 x 9/6

2b) EZ Bar Curl - 3 sets

3) Finisher: Advanced Burpees - 2 x 7

Speaking (or typing rather) of Advanced Burpees, check this out => The Best Fat Burning & Conditioning Exercise.

Upper & Lower Body Training

I didn't post yesterday's upper body training session, so here it is:

1a) Press from Pins (nose level) - 97 x 2 x 3 (97 lbs, 2 sets, 3 reps), 102 x 1, Regular press - 80 x 7, 65 x 12

1b) Weighted Chinups - 10 x 8/7/7/6

2) Cable Pressdown - 2 sets

3) Finisher: Advanced Burpees


And here is what I just finished up a little while ago:

1) Deadlift - worked up to 260 for a single. My form didn't feel all that great, so I stopped there

2) Rack Pull - 265 x 6, 275 x 2 x 5

3a) Hanging Leg Raise - 2 x 8
3b) Steep Decline Situp - 2 sets

4) Finisher: Advanced Burpees

I forgot how much I liked doing advanced burpees. They are very tough, but VERY effective for conditioning.

Got Squats?

Just finished up the last training session of this week.

1) Squat - 155 x 3 singles, 145 x 2 x4 (145 lbs, 2 sets, 4 reps each), 125 x 8, 115 x 10

2) Negative Ab Wheel Rollout - 9/8/7
In case you're wondering what this one looks like, here's Bret Contreras performing the exercise:

Great exercise, but very tough.

3) Finisher: DB Swing - 45 x 5 x 16 x 60 seconds rest (45 lb DB, 5 sets, 16 reps each, rest 60 seconds between sets)

I hope everyone enjoys the holiday weekend!

Upper Body Training & The Ultimate Fat Burning Exercise

I just finished up my upper body training session.

1a) Bench Press - 127 x 5, 125 x 5, 135 x 1

1b) Chest Supported Row - 4 sets

2a) Pin Press - 135 x 5, 140 x 3

2b) EZ Bar Curl - 3 sets

3) Finisher: Advanced Burpees with Chinup This is my favorite fat burning and conditioning exercise. Here's an old demo video showing how to perform this exercise:



Great training session. Fast and effective.

Here's something else for you to check out: A Workout Plan for Those with Limited Time to Train