Day 17-Back to the Grind

Day 17

Nov 28

Lower Body/Abs

Warm Up

Speed Work-high knees, butt kicks, Askip, Bskip, backward run, build up, starts

Conditioning-gassers x2,  45 sec rest

Lifting-Clean 2x6, 1x5, 1x4

Squat 1x8, 2x6, 1x5

Leg Curls/Box Jumps 2x8/5

Lunges/Step Ups 2x8

Core-100x2

Dots-2 rounds, 2 min each

Stretch

Expect problems and eat them for breakfast.
Alfred A. Montapert

Had a hard time getting going today after a long Thanksgiving weekend.  Was not one of my best workouts, my muscles were more tired than normal.  One could attribute this to the beer, lack of sleep, whatever.  The point is that even though this was not the best workout, is was a workout nonetheless.  Not all of your workouts are going to be great, just like not all your days are going to be great in life.  Don't be discouraged.  Keep pushing.  Show up everyday and the results in the end will be undeniable.  

Breakfast-milk, orange, protein shake

Postworkout-protein shake

Lunch-6" Chicken Marinara

Snack-6" Chicken Marinara

Dinner-2 slices of supreme pizza from dominos

Stay active.  Stay healthy.

Thanksgiving Weekend

Day 15/16

Sat/Sun 

Cardio/Intervals

6 rounds-30 sec each exercise

high knees, burpees, mt. climber, rest

This weekend was a big step back in my journey to get in shape.  All in all i destroyed double digit beers, stayed up late, ate a ton of pizza, and was just totally unproductive.  Basically i slid back into my old, lazy ways.  Tomorrow however is a new day, and im dedicated to making it a great one.  For those of you that are trying to get back in shape as well, there will be setbacks.  Nobody is perfect and you can't expect to eat/act perfect all the time. Don't let it discourage you. You just have to keep pressing forward and make the most of your next opportunity.  Whether that is your next lift, run, homework, date, whatever.  Don't let little setbacks throw your site off from the main goal.  Keep pushing. Stay focused.

No diet for these days because im too embarrassed to put them up.

New week.  New motivation.

"One's best success comes after their greatest disappointments."
Henry Ward Beecher


Stay active.  Stay healthy.

Two Weeks In...Results Don't Lie

Day 1

Day 14

You can already see the abs coming back.  Weight hasn't changed all that much but body composition is drastically different after only two weeks. Can really tell a difference in my energy levels throughout the day. I've come a long ways since that first one mile run on day one.  Feel like a different person.  Been a lot more productive in just about every other aspect of my life.  Getting out of my lazy lifestyle and making things happen, but still got a long way to go.  Keep following along and wish me luck.  

"Achievement seems to be connected with action. Successful men and women keep moving. They make mistakes, but they don't quit." Conrad Hilton 

Day 14

Day 14

Nov 25

Upper Body/Core

Stretch

Lifting-CG Bench 1x8, 2x6 

CG Incline 1x8, 2x6 

Shrugs 3x8

DB Complex 2x8

(bent rows, military press, tricep extension) 

Core-lower abs, resistance

Pull Ups-8 wide, 8 close

Interval Training-3 mins each station, no rest

Wacky Jacks, Burpees, Mt. Climber, Stand Ups

Conditioning-300 yd shuttle

Stretch

Worked out at family fitness so i didn't get any film on the workout, but today was the best workout i have had in a long time.  Felt great to walk out of the gym completely exhausted.  

Got a lot of weird looks when i was doing my station work, especially during the wacky jacks.  O'well, not going to let a few weird looks throw me off.  Got to stay focused and continue to get better and get in shape.    

Back to the concept of getting in the gym, getting your shit done, and getting out.  I finished my entire workout, dripping sweat from head to toe, and this one particular guy did not move from the bench press the whole time.  40 minutes on bench...really?  What a waste of time.

"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt 

Breakfast-apple jacks

Postworkout-protein shake

Lunch-grilled chicken sandwhich, fruit cup, water

Dinner-thanksgiving dinner with family, sweet tea

Day 13

Day 13

Nov 24

Lower Body/Explosion/Core

Warm Up

Speed Work-high knees, butt kicks, Askip, Bskip, backward extension, build ups, 10 yd sprint

Box Jumps-on top, step off, over

Lifting-Clean 3x6

Squat 2x8, 2x6

SL Deadlift 3x8

Lunges/Neck 3x8

Core

Stretch

Short video of the workout

http://www.youtube.com/watch?v=0sRWQEuMuJk

"We are what we repeatedly do. Excellence then, is not an act, but a habit."

 Aristotle 

Breakfast-apple jacks, 0% milk

Postworkout-protein shake

Lunch-thanksgiving at relatives, ate everything in site, water

Dinner-apple jacks, 0% milk

Day 12-Interval Training/Burn Calories While You Sit on Your Ass

Happy Thanksgiving

Day 12

Nov 23

Interval Training/Cardio

Morning-Basketball 1hr 15mins

Evening-Interval Cardio 30 sec each  8 Rounds

(Wacky Jacks, Burpees, Mt. Climber, Rest)

Interval Training is by far the best way to lose fat, get toned, and get in shape.  It has been refered to as High Intensity Interval Training (HIIT), but i will refer to it as interval training.  It is far superior to the regular treadmill, stationary bike, or elipical training. 

Interval training is a short burst of output at about 85-90% of your max, followed by a rest period.  My normal routine consists of 90 seconds of work followed by 30 seconds rest.  Several other programs recommend 2 mins work/1 min rest or 3 mins work/1 min rest.  There are a ton of different opinions on the duration of interval training, but you can play with your workouts and see what is best for you.  My workouts, however, mainly consists of 90 sec work/30 sec rest.

Benefits of interval training are numerous. 

• Less workout time-Interval training workouts normally take anywhere from 5 mins to 20 mins depending on your fitness goals. The reason interval cardio is effective is because it gets your heart rate way up and keeps it at that level for the entirety of the workout.  The result-you burn more calories in 15 mins of interval training than you would with an hour of regular cardio.  
• Burns calories even after your done working out-As soon as you step off a treadmill after running for 45 mins your body stops burning calories.  Regular cardio only burns calories while your actually working out.  This is not true for interval training.  Studies have shown that you continue to burn calories for several hours after you have finished with interval training.  This means after 15 mins of interval training your body will be continuing to burn calories for hours compared to somebody who runs on a treadmill for 45 mins and only burns calories while working out.  If done properly a person using interval training for 15 mins can burn twice the calories of somebody using traditional cardio for 45 mins.  That's twice the calories in a third of the time.
• Raises your metabolism-If done over an extended period of time (3 weeks), interval training has shown to increase your metabolism.  This means your body will continuously burn more calories throughout the day.  Very big benefit for someone trying to lose weight.
• Can be done at home- No need for a treadmill, bike, or elliptical.  Interval workouts can be done in the comfort of your own home whenever you have free time.  

I will incorporate regular cardio into my workouts every now and then to shock the body/keep it confused, but my main cardio source is interval training.  It is far superior and only takes about 15 mins or less.

Some sample workouts-all 90 secs work(30 sec each exercise) followed by 30 sec rest.

Just choose 3 exercises and do them for 30 secs apiece 

Running in Place, Butt Kicks, Burpees, Mt. Climber, Wacky Jacks, Line Hops, Jumping Jacks, Wall Touches, Lateral Shuffle, Skiing, 

I'm a big fan of the burpee because i think it burns the most calories and engages more muscle groups than anything other exercise.  Good luck with your workouts and i hope this helps.

  

  

Stay active.  Stay healthy.

Here are some other links to interval training.

http://cbass.com/INTERVAL.HTM

http://www.bodybuilding.com/fun/wotw40.htm

http://www.squidoo.com/cardio-vs-interval-training

"Ask yourself: 'Can I give more?'. The answer is usually: 'Yes'." 
 Paul Tergat

Breakfast-apple jacks, 0% milk

Lunch-chipotle burrito chicken

Dinner-Margarita chicken, beans, rice, cheese fries, paradise pie, water (Chili's)

Day 11-Get Your Shit Done and Get Out

Day 11

Nov. 22

Upper/Core

Stretch

Lifting-Bench 2x8, 2x6

Incline 2x8, 2x6

DB Push Press 4x6

DB Complex 2x8

(Front raises, high pulls, side raises)

Core-Lower/Stability

Pull Ups-8 wide, 8 close

Condition-80x6 40 sec rest

Agilities- 3 mins a station, no rest (reps listed)

Jumping Jacks-185

Stand Ups-30

Mt. Climber-130

Burpees-40



"It’s not necessarily the amount of time you spend at practice that counts; it’s what you put into the practice."
~ Eric Lindros

Workout from today

http://www.youtube.com/watch?v=gAvzfSsaW18

The Eric Lindros quote is perfect because it not only applies to practice but also to your workouts.  You can spend hours upon hours in the gym trying to get a perfect body, but if your not working the right muscle groups or giving enough effort, you will never achieve your goals.  By the way, who wants to spend hours and hours in the gym.  Get your work done and get out of there.  Move from station to station as quickly as your body will allow, that way you not only get resistance work but you are also getting good cardio in.  The workouts i do take no longer than 40 mins from stretch to walking out the door.  Work your ass off from the time you walk in the door and, with an adequate workout plan, you will be successful and see results.

Remember its not the amount of time you spend at your workout, its how much you put into your workouts.

Stay active.  Stay healthy.

Day 10-Get Out of Your Comfort Zone

Day 10

Nov 21

Lower Body/Explosion

Warm Up/Stretch

Speed Work

High Knees, Butt Kicks, Askip, Bskip, Backward Ext, Build Ups, 10 yd Starts x4

Condition-crossfields x2, 40 sec rest

Lifting-Hang Clean 2x6, 2x5

Squat 2x8, 2x6

Leg Curl/Box Jumps 2x8/5

Walking Lunges/Step Ups 2x8 each leg

Core-upper/tone

Extra-Box Jumps x10, Depth Shocks x8

Stretch



"Life begins at the end of your comfort zone."
~Neale Donald Walsch~

Workout from today
http://www.youtube.com/watch?v=uUVV6HbuRqY


Breakfast-protein shake, water
Postworkout-protein shake, water
Lunch-Chicken Marinara, water
Dinner-Hamburger, 16oz 0% milk


You have to get out of your comfort zone if you want to get results.  Being in one's comfort zone undoubtedly means you will be average.  Do not be average, be great.  There are enough average people in the world.  Get your ass up, get out of your comfort zone, and better yourself. 

Stay active.  Stay healthy.

Day 9

Day 9

Nov 20th

Rest/Stretch Day

"When you know what you want,and you want it badly enough, you'll find a way to get it."
Jim Rohn

Did a little cardio interval today to try and work off some of the beer from yesterday, but for the most part I took today off.  Rested up to hit this week hard.  Time to make a goal a reality.  Wish me luck.

Breakfast-apple jacks, 0% milk

Lunch-rice, sushi roll, grilled chicken, shrimp, crab meat, water

Dinner-tilapia, shrimp, baked potato, green beans, spinach dip, water

Day 8

Day 8

Nov 19th

Condition/Cardio

Cardio Interval-8 Rounds

Run in place, Burpees, Mt. Climber

30 sec work each exercise then 30 sec rest

continue until all 8 rounds are done..total 16 min work

Breakfast-2 bowls of apple jacks, 0% milk

Lunch-two hamburgers, onion rings, water

Dinner-Applebees 2 for 20, chicken, buffalo wings, 9 beers

Time to get readjusted and refocused  after straying away from the healthy thing today.  Good thing tommorrow is a rest/recovery day because I will be recovering in more ways than one.

“It takes twenty years to become an overnight success.”  unknown

#back to the grind

Day 7 Nov. 18th, Upper Body

Day 7

Nov 18th

Upper Body

Stretch

Lifting

Close Grip Bench 3x8

CG Incline 3x8

Shrugs 3x8

DB Complex(mower pulls, kick backs, military) 2x8

Core

Push Ups 1 x max

Agilities-4.5 mins each, 30 sec rest

Burpees, Dots, Mt. Climber, Jumping Jacks

"Once you replace negative thoughts with positive ones, you’ll start having positive results."
- William Nelson

Arms, Back, and Core..Great Workout

http://www.youtube.com/watch?v=iWE1LQqulyM

Breakfast-protein shake, water

workout

Postworkout-protein shake, water

Lunch-Chicken Marinara footlong from subway, water

Had a hard time getting motivated today.  Started pretty slow but by the end i was glad i pushed through it.  If you want to be successful you can't take a day off.  Somebody else out there is working harder and longer than you are.  If you want to be the best you gotta work harder than everyone else, everyday.  Here's a link that always gets me up and going when i don't really feel like doing anything.

http://www.youtube.com/watch?v=iDkUdidasHg&feature=related
you gotta want to succeed more than you want to breathe.

Day 6

Nov 17th

Lower Body

Warm up

Stretch

Speed Work

a skip, b skip, fast feet, 40 yd build ups x4, 40 lateral starts x2

Condition

 8 crossfields 30 sec rest

Lifting

 Snatch 3x8

Squat 2x8, 2x6

Straight Led Deadlift 3x8

45 degree lunge/neck

Core

Overhead Squat 2x8

"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will."
Vince Lombardi

Breakfast-turkey 6" from subway, water

Workout

Postworkout-protein shake

Lunch- turkey 6" from subway, water

Dinner-2 bean burritos, 4 soft tacos from taco bell

I had a craving for taco bell today and gave in.  Minor setback.  Legs were absolutely devestated after this workout, felt just like jello.  Day 6 in the books.

Day 5

Nov 16th

Cardio

Morning- 1 1/2 mile run

Evening- 1 mile run, 2 mile bike, abs



Breakfast-6 inch cold cut combo from subway, water

Lunch- 6 inch cold cut combo from subway, water

Snack- cinnamon toast crunch, 0% fat milk

Dinner- chicken burrito from chipotle, water

Struggled today with the long distance.  Im just not a fan of running distance which is ok because i don't think long distance is a fan of me either.  O'well day is done, now i get to focus on tommorrow.

Day 4

Nov 15th

Upper Body



Stretch

Lifting

Bench 3x8, 1x6

Push Press 4x6

Db Complex 2x8

Incline Db 3x24

Pullups 2x8

Core

Agilities-3 mins each

Ladder, 4 Square, Line Drill, Pro Agility

Condition

80yds x6 40 sec rest

Click the link to check out my workout today.  Former UCLA Bruin and N.O. Saints Ryan Taylor came out, joined in on the fun, and completely whipped my ass .  Check out how the workout went.

http://www.youtube.com/watch?v=SJQoeODFXg8&feature=youtube_gdata

Arms were absolutely dead after this workout.  Probably need to do one more pull exercise in this workout but all in all it was great.  On another note, for those of you that don't have a workout partner.  Go get one.  Find someone that will push you and keep you motivated.  A partner will make your workouts more intense and push you to higher limits than you thought possible.  Whenever you hit that point where you want to quit your partner will keep you going and push you further.  Go find a good workout partner and watch as your workouts improve dramatically.  More intense workouts equal better results.

Thanks again Big Red, Ryan Taylor, for a great workout.

Breakfast-protein shake, water

Postworkout protein shake

Lunch-Chicken Marinara from subway, water

Dinner-Chicken burrito from chipotle, water



http://www.youtube.com/watch?v=wlT8fefkI_8

link to video

Day 3

Nov. 14th

Lower Body

Dynamic Warm-up

Stretch

Speed Work-all 10 yds unless specified..high knees x2, butt kicks x2, A-skip, B-skip, quick feet, sit and pump 15sec x2, backward extentions 20yd x2, build ups 40yds x2, starts 10yd x4

Conditioning-gassers x2    45 sec rest between reps

Lifting-Power Clean 4x6

             Squat 3x8, 1x6

             Leg curls/Box jumps 2x8/10

             Box Stepups 2x12

             Core Work



First real "workout" and it completely whipped my ass.  Definitely going to feel it in the morning.  Video is acting up so i will try to get it on here as soon as possible.  362 more days.



If you want to do something different or make a change, your going to have to get out of your comfort zone.


Breakfast-cinnamon toast crunch, 0% milk

Postworkout protein shake

Lunch-subway footlong sub of the month(chicken marinara), water

Dinner-chicken alfredo with peas, sweet tea



Day 2

Nov 13th

"Light" Condition Day

Dynamic Warm-up

1 Mile Run

Stretch



Supposed to be an easy/light condition day, but as you can tell it was neither easy nor light. 

If there's no pain then your not working out hard enough.

Breakfast-protein shake with no-fat milk

Lunch-Chinese buffet, water

Dinner-steak, egg, and cheese burrito, 24oz margarita, water

                                                                                     Day 1
                                                                                  5'9"  191 lbs
                                                                                  Nov. 12th

Sprints- 40 yd build ups  X4
               flying 20's         X4
               15 yd sprints     X4

Abs- Sit ups  X50
Extra- Push ups  X50

Continuous effort, not talent, determine's someone's success.



Project: Get in Shape

On November 11th, 2011 I decided that I needed something in my life to work towards.  Something other than work.  Something that will make a difference in my life.  What I came up with is a vow to myself to get in the best physical shape of my life in the next 365 days.  I will be posting my workouts, meals, motivational quotes/videos, and anything health related that seems interesting.  Its gonna be a long ride.  Wish me luck and I hope this will motivate someone out there trying to do the same thing.