Thursday, June 30, 2011


Yesterday was my chest day and I completed my workout from earlier in the day. 3 sets of Dumbbell Flyes at 35 lbs at 15 reps. 3 sets of Flat Bench Dumbbell Presses at 35 lbs at 15 reps and Bench Presses 115 lbs for 10 reps and 3 sets. Today was my day to work my Back. I did 3 sets of Deadlifts at 187 for 8 reps. 1 Arm Rows at 35 lbs for 15 reps. Lat Pulldowns(behind head) at 60 lbs for 3 sets at 15 reps. Lat Pulldowns(in front, close grip) at 60 lbs 3 sets for 15 reps. And Dumbbell Pullovers 3 sets at 35 for 15 reps.

I am working towards getting a new workout. The workout is called INSANITY. It's a 10 disc DVD workout. NO WEIGHTS REQUIRED. It's guaranteed to give you a rock solid body in 60 days. It takes interval training and reverses it. Instead of short bursts, you do long intervals with short rest periods, guaranting your results. Once I complete that I will get my shirt that says I EARNED IT. I also intend to coach for once I finish.

Wednesday, June 29, 2011


Well I made it through the 1st half of a week of Daily Doubles. It's day 3 of doing doubles. Today I worked my chest and I am looking into new ideas to increase muscle endurance and definition. Nikki came across a new workout concet, that get this......REQUIRES NO WEIGHTS. It's called INSANITY.  A 10 disc DVD workout.

I am tempted to take it up. I can take it up and make myself look different in 30 days. That is my goal. Muscle and a bodyfat percentage of 6 to 8%. Maybe even down to a bodyfat percent of 4 or less. My weight now is 160. The challenge is to turn it all to muscle, and it gets difficult.

I plan on ordering INSANITY and taking it to the gym and doing it at the gym for the 90 days. After that I will see what happens. I have seen pictures of people who have done this workout and it is INTENSE. The workout takes interval training and challenges it. Long periods of cardio and short rests with anareobic exercises. The workout itself is interesting. Everything done to the MAX. As many reps as you can do for extended times. The workout is roughly 200.00. But I want to get it, and see if I can get the results I want, in a short timeframe. The other workout to try is the P90X, and P90X2. The P90X2 hasn't been released yet. There are channels on YOUTUBE that have the P90X on them, or you can go to and at the videos for the P90X and INSANITY.

Nikki wants to order the Zumba dance DVDs. So that's like 300+ in DVDs that we want to order. Not to mention our supplements( protien powder in particular). We try to eat good. I eat all kinds of protien, or try to. Eggs and meat in particular. I eat rice and beans as often as I am allowed. Salads and Ranch dressing. Cheese, shredded or cut from the block. Use Whole Milk for cereal and things like that.

So now it's a matter of figuring out if we can get the DVDs we want and still maintain enough to fix Nikki's car. Guess we have to wait and see

Sunday, June 26, 2011


As I head into the last week of not having my son here with me, I am looking at going back to daily doubles. That way I can push my boundries. I want to look beyond the strength I have now. I am looking at a long term plan.

That long term plan will fall into place along the way. I have no plans on changing anything anytime soon. It's just an overall outlook and nutrition plan that I am working on developing. I plan on staying at 6 days a week.

My cardio is getting split up into intervals. 10 to 15 minutes per interval. So 45 min or more of cardio in one workout. Add my strength training and the walks I take daily and you will see a massive amount of calories burned. Right now it is about defining muscle and adding density. Not just strength. I will work towards my ultimate goal. And that goal is to achieve an 8 pack.....which is every man's dream. I'm looking forward to seeing what I can do in the next 4 weeks


We all know that we can go to the gym and kill ourselves. But it's what we do away from the gym that makes things happen. We have to have a rest day or 2. I make my rest day on Sunday, because it's the easiest day to pick and it makes for a great break most of the time.

Just because it is your off day, doesn't mean you have to not do anything. Go hiking or something, maybe take a couple of walks during the day, anything to stay active, but not overly active. You need to realize that protien is a big thing in rebuilding muscle. So if you can add protien shakes or protien rich foods to your diet.

Certain fruits are great for helping in recovery, cherries are proven to cut muscle recovery time in half. Adding berries will do the same. So keep these things in mind

Saturday, June 25, 2011


Back to the gym for another night. Didn't make it out of bed at 5:30 like I wanted. But I am going to make up for my lost workout tonight. I have been doing things differntly. My workouts are changed and there is more variety. So I have like 8 to 10 workouts I can do at any given time. I found that splitting up my cardio is the best way to cut down my bodyfat.

Today is my chest day and I will go hard and hope I can get results. Train hard or go home is what people have always said. This time I have noone to push me.....except for me. I have to push every limit, push every muscle to failure and increase my weight in each lift done.

I do everything I can to achieve my rep max in each lift. 3 sets of 20. So tonight will be the test

Friday, June 24, 2011


It's good that I have a gym to go to when I need it. Today especially. It just hasn't been my day. My parents decide to start up their usual shit, and threaten to take MY son away from me. I would love to see that happen. But to release my tension I just go to the gym and workout.

So today I worked my shoulders. And I tell you what, I found a killer lift for my shoulders. It's called an Arnold Press. It's a compound lift that works the upper back and shoulders all in one. I split my cardio up into bursts. So total I did 45 minutes. But I split into 5 and 10 minute bursts throughout my workout. My goal is to shed my body fat and define my muscle now. Forget the mass. I'm going for density, strength and definition. A bodyfat percentage of say 7% or less would be nice. We will see if I can achieve this before the fair and rodeo here in Fossil. I have to get up at 5:30 AM to get ready for a workout at 6:30 AM.

Thursday, June 23, 2011


The workout has begun....I spend 45 minutes doing my strength training. I do a 20 to 30 minute warmup, that way my heart rate is elevated. The workout looks easy on paper. But to get into it is another thing all together. All the exercises are 3 sets of 20 reps. I worked my back today and managed 3 sets of lat pulldowns at 60 and 70, 3 sets of single arm rows at 25 and 30. 3 sets on the ab machine at 70,80, 90. And to finish i did 15 minutes on the elliptical.

Weigh ins are on Monday morning at 5:30 AM. Last weigh in was 162. My workout that I am using now will add density and definition. But it will also get my body into an endurance mode, and the workouts will become easier over time. My goal is to get my 6 pack back and to be in the best shape of my life. I feel great now, I am in better shape than I have been in a long time. We will see if I see results in 6 weeks with this program or not

Wednesday, June 22, 2011

new workouts

I started a new program today. It's the same program that Cam Gigandet used for the movie NEVER BACK DOWN. It's not the simplicity that kills your muscles, it's the reps. 3 sets of 20 for each exercise. Talk about killer. We will see if I can get results in 6 weeks or less

Tuesday, June 21, 2011


I have been training twice a day for almost a month. I started at 152 lbs. I now weigh in at 162. My sole goal is 165 to 170. I have gained endurance. I have completed 4 30 minute runs on the treadmill at an incline of 10%. Working on toning my abs and adding definition to the muscle I have and adding a little more mass to my frame.

My new transformation is pretty amazing. I feel better, sleep better. I get up at 5:30 AM each day and go to the gym 6 days a week. I have several workouts that I can use and follow. Workouts will be changed up every 4 weeks to keep from hitting a plateau. Let's hope this works to my advantage