3-30-2009

I’m going to continue this routine for a couple of more weeks, I really like it..

The shoulder routine that I did was balancing on one foot at a time while doing my reps. Basically I stood on one foot for a total of 12 reps switched to the other foot and did another 12 reps. That counts as 1 set.

Shoulders - 3 sets 12 reps per foot

Dumbbell Standing Shoulder Presses

Dumbbell Bent Over Rear Delt Flies

Dumbbell One Arm Lateral Raises Laying On An Incline Bench

Reverse Pec Dec Rear Delt Flies - 3 sets 20 reps

Dumbbell Standing Front Shoulder Raises Then Swing Out To Lateral Raises Without Stopping  

Abs

Mon Ab Workout From Men’s Fitness Magazine

Lower Ab Machine - 3 Sets 20 Reps 20 lbs

Bicycles - 3 Sets 40 Reps

Crunches On Stability Ball - 3 Sets 20 Reps

Lower Back Machine - 3 Sets 20 Reps 75 lbs

Cardio - HIIT

Stationairy Bike 10 Mins

Elliptical 10 Mins

Stair Climber 10 Mins

Hey everyone I’m going to start off on Monday with my workouts so you can see I’m not slacking..

The shoulder routine that I did was balancing on one foot at a time while doing my reps. Basically I stood on one foot for a total of 12 reps switched to the other foot and did another 12 reps. That counts as 1 set.
Get where I’m going with this?? Good… It’s challenging but a very effective workout.

Shoulders - 3 sets 12 reps per foot

Dumbbell Standing Shoulder Presses

Dumbbell Bent Over Rear Delt Flies

Dumbbell One Arm Lateral Raises Laying On An Incline Bench

Reverse Pec Dec Rear Delt Flies - 3 sets 20 reps

Dumbbell Standing Front Shoulder Raises Then Swing Out To Lateral Raises Without Stopping  

Abs

Mon Ab Workout From Men’s Fitness Magazine

Lower Ab Machine - 3 Sets 20 Reps 20 lbs

Bicycles - 3 Sets 40 Reps

Oblique Crunches On Stability Ball - 3 Sets 15 Reps

Crunches On Stability Ball - 3 Sets 20 Reps

Crunch Machine - 3 Sets 20 Reps 10 lbs

Lower Back Machine - 3 Sets 20 Reps 75 lbs

Cardio - HIIT

Stair Master 10 Mins

Elliptical 10 Mins

Stair Climber 10 Mins

Hey guys, hope everyone had a great weekend and you’re ready for another week of getting closer to that body you SO desire. I know I am…

Anyway, I was going to switch up my routine a bit… But I got a little busy today and wasn’t able to do what I had planned. It’s OK, I’ll just start next week. However, I am doing a new leg workout though instead of the usual one that I do on Thursday’ s ( I do legs Tues & Thurs). It looks really cool so I’ll give it a try. Stay tuned!!

Mon - Shoulders, Abs & Cardio

Shoulders

Hammer Strength Iso Lateral Shoulder Press 3 sets 25 lbs per side last 2 sets 20 lbs 24 reps

Superset 3 sets

Cable Lateral Raises 40 lbs per side 8 reps 20 lbs per side 12 reps

Cable Front Raises 20 lbs per side 20 reps

—————-

Cable Rear Delt Fly’s 3 sets 40 lbs 1st set per side and last 2 sets 20 lbs per side 20 reps

Reverse Pec Dec Rear Delt Fly’s 3 sets 40 lbs 20 reps

Abs

Wed Workout From Men’s Fitness Magazine

Ab Crunch Machine - 10 lbs 25 reps

Lower Back Extension Machine - 65 lbs 20 reps

Cardio H.I.I.T 20 mins total

10 Mins On The Elliptical

10 Mins On Stair Climber

So here is the new shoulder routine I told you about in my last blog.. Hope you enjoy it..

(Complete the reps on each leg to make it count as 1 set)

Alternating Hammer Dumbbell Press Standing On One Leg at a Time - 4 sets 8-10 reps switch legs & repeat

Rear Dumbell Fly One Leg at a Time - 3 sets 8-10 reps Switch Legs & repeat

Single Lying Lateral Raise -  3 sets 10-12 reps: Kneel on the seat of an incline bench with the back of the seat to your left and hold a dumbbell in your right hand. Lie down sideways so that the left side of your body is supported by the back of the bench. Keep your neck and head aligned with your spine your spine, hold onto the seat or allow your left arm to hang to the floor as you laterally lift the dumbbell in your right hand almost to shoulder height. Lower and repeat

Rear Dumbbell Flye - 3 sets 10-12 reps: This time lying on the bench so your stomach is up against the back of the seat. Let your arms hang toward the floor. Keeping your neck and head aligned with your spine, lift the dumb ells laterally to shoulder height. Keep your elbows soft to avoid strain. Lower dumb ells back to starting position.

Dumbbell Front To Side Raise - 3 sets 10-12 reps One Leg at a Time

I’ll post the workouts soon so you can see exactly how to do them. But hopefully I did explain them good enough so you can try them out. If you have a problem just send me an email and I’ll help you out…
ENJOY!!!!

Hey guys, just got home from work. Man have I been busy, I haven’t gotten a good consistent workout in a little over a week. Ever since I started going into the office I’ve been so not in the mood to go to the gym and that’s not like me. But honestly after driving 45 minutes and getting home to feed and walk the dogs, working out is the last thing on my mind. So, I figured I’ll change my schedule and get my workout finished in the morning. I’m not a happy person when I don’t workout.

I am happy however that I started to work, got a couple of people interested in property, plus I haven’t been working since April. It gets boring after a while running out of things to do. Everybody would be working so yeah it got old after a while. I go through these phases where I’m on a roll working then I’ll go through a phase where I just don’t have any desire to do any type of work. It really would have to be interesting and beneficial to me if I was to accept work while going through my lazy phase.. HAHA.. I guess I know what I want and what I’m worth. Some people would take any job, but that’s not me. I love Fitness and Real Estate. That’s my passion

Anyway I did workout yesterday and I started back easy with shoulders. Let me tell you that doing a circuit routine with cables for shoulders is awesome. The striation & definition you see in the delts is so friggin cool, I love the way they look. Tomorrow is LEGS BABY.. Yeahhh

Here’s my shoulder routine..

Cable Shoulder Press 60 lbs per side 24 reps

Cable Lateral Raises 20 lbs per side 20 reps

Cable Front Raises 20 lbs per side 20 reps

Cable Rear Delt Flys 40 lbs per side 20 reps

Abs..

I did my Slim in 6 ab dvd workout

Mon - OFF

Tues

Shoulders

Hammer Strength Iso Lateral Shoulder Press 3 sets 25 lbs per side last 2 sets 20 lbs 24 reps

Superset 3 sets

Cable Lateral Raises 40 lbs per side 8 reps 20 lbs per side 12 reps

Cable Front Raises 20 lbs per side 20 reps

—————-

Cable Rear Delt Fly’s 3 sets 40 lbs 1st set per side and last 2 sets 20 lbs per side 20 reps

Reverse Pec Dec Rear Delt Fly’s 3 sets 40 lbs 20 reps

Abs

Wed Workout From Men’s Fitness Magazine

Ab Crunch Machine - 10 lbs 25 reps

Lower Back Extension Machine - 65 lbs 20 reps

Cardio H.I.I.T 20 mins total

10 Mins On The Elliptical

10 Mins On Stair Climber

Today I was talking to my dad about ideas I had on some designs I would like to do. He’s in the fashion industry and is very talented at what he does. So I think me & my dad can really do something. And I also know someone I can show the designs to, and if someone likes my designs they’ll buy it and I can make some SERIOUS money. So I’m going to start drawing again. I have lots of ideas in my mind that I’m going to create in my drawings.

I always loved fashion design, I always had this dream of becoming this huge fashion designer, haha. I will say that I am artistically inclined <cough> and musically inclined. I remember being like 12 yrs old at my dad’s house going upstairs into his office to make clothes. He had material, the dummy, everything. I used to wrap it up and give it to my dad. How cute? But ever since I moved down to Florida and NEVER went to The Art Institute, I kinda put it aside. But now I’m inspired..

Anyway, I went to the gym and after came home and chilled for a little while. Me and my friend Jose took a ride to go visit my friend Jason who recently moved down from Sarasota to go to Johnson & Whales. That kid can COOK… Anyway, his dorm is cute, it’s small with ONE bathroom for 5 people, hell no, but whatever they’re guys, they can deal with it. Then after we went to get some dinner. I came home and I’m just about to finish this up and go to bed.

Have a great night!!!

Mon - Circuit Shoulder Routine 3 Times

Cable Shoulder Press 40 lbs per side 20 reps

Cable Lateral Raises 20 lbs per side 20 reps

Cable Front Raises 20 lbs per side 20 reps

Cable Rear Delt Flys 20 lbs per side 20 reps

Abs

Mon Ab workout from Men’s Magazine