39 days till Spring Beak 2012 - KEY WEST , FL

There is little over a month left till me and a bunch of friends head down to Key West, FL for a week of drinking and partying on the beach in the warm FL weather. So that leaves little time left to get it in at the gym.

For the last month, I am going to be lifting 6 days a week and upping my cardio and I as of now I plan on doing a detox probably the last week before we leave for Key West.

Here is a great upper body workout for you to use when trying to get your body ready with just a few weeks left for vacation.

Bent Over Barbell Row - 3 sets of 5

Pull Ups - 2 sets of 8

Chin Ups - 2 sets of 8

Dumbbell Bench Press - 3 sets of 5

Tricep Cable Extension - 3 sets of 10

Dumbbell Shoulder Press - 3 sets of 10

Barbell Curl - 3 sets of 10

Skullcrushers - 3 sets of 10

H.I.I.T Cardio - 20 minutes.

This workout should take you about 50 - 60 minutes, not including your H.I.I.T.

AP

Quick - 3 Exercise Circuit

Here is a circuit that I did this morning. It has 3 exercises you must perform. You will do a total of 5 sets for the entire workout. This workout will target your Chest, Back, and Legs. It shouldn't take you longer than 45-50 minutes to complete. I would suggest this type of workout just to mix things up from time to time, especially when your body is getting used to your current workout and you need something different.

Smith Machine Bench Press : 1 set of 10 reps

Smith Machine Squat

superset with
Smith Machine Squats : 1 set of 10 reps
superset with
Smith Machine Deadlift : 1 set of 10 reps.

You do not rest when completing the 3 exercises. You will do all 3 exercises then that equals 1 set. You will do a total of 5 complete sets. The goal is to try and do all sets with good form with little rest as possible.

Smith Machine Deadlift

Your heart rate should be pretty high through the entire workout which will help with fat loss if that is one of your goals.

Get out there and give it a try.

AP

Smith Machine Bench Press

NEVER STOP SMILING....NO MATTER WHAT

Amazing Shoulder Workout with Videos

Hey ladies and gents,

I decided since a lot of you have been asking me about how to do certain exercises at the gym, I would just film myself doing some of them to give you an idea of what they look like. I did a shoulder workout today and recorded two different exercises that you should start incorporating into your workout as soon as you can.

Fist start your workout with a good warm up..do some jumping jacks..get on the treadmill.. stretch. Just make sure your body temperature is up and blood is flowing through out.

Shoulder Workout:

Dumbbell Side Raises - 3 sets of 15
Superset with*
Front Dumbbell Raises - 3 sets of 15

Dumbbell Military Press - 3 sets to failure

Shoulder Stability Drill - 3 sets for 1 minute each

http://www.youtube.com/watch?v=kPlDZFfDJ0s&feature=share

Machine Shoulder Press - 3 sets of 10 (10 for each shoulder)

Farmers Walk - 5 sets


http://www.youtube.com/watch?v=I1zV4iI6s00&feature=share

I hope yal enjoyed the videos .

AP

love this song

The time to start is NOW

you got that right

Get off the stationary bike and go sprint up a hill

My 25 song playlist for working out

This is the playlist I listen to everyday when im working out. You should add some of these to your playlist..just sayinnnnn

1. 300 Violin Orchestra  
2. Requim for a Dream
3. Welcome Home - Coheed and Cambria
4. Victim - Nonpoint
5. When Worlds Collide - Powerman 5000
6. Saw Theme (Remix) - Bonecrusher
7. Power - Kanye West
8. In Your Face - Children of Bodom 
9. Death of Me - Red
10. New Noise - Refused
11. Click Click Boom - Saliva
12. Break Stuff - Limp Bizkit
13. The Air That I Breath - All That Remains
14. Mudshuvel - Stained
15. Let the bodies hit the floor - Drowning Pool
16. Behind Closed Doors - Rise Against
17. Untouched - The Veronicas
18. Follow Me - Breaking Benjamin
19. This Calling Master - All That Remains
20. Your Disease - Saliva
21. The Kill - 30 seconds to mars
22. So Sick - Flyleaf
23. This is War - 30 seconds to mars
24. Heart of a Champion - Nelly
25. Can't Be Touched - Roy Jones Jr.

Hill Sprints = Great Fat Burning Cardio

Hey guys,

Hope everyone is doing great today. Today is my off day for lifting in the gym, and since im visiting family and friends in the next city over I figure I would take advantage of a an awesome hill located next to Menchville High School and get a good cardio workout in.

These kids have the right idea!

Here is a tremendous article about doing hill sprints for burning fat - http://jasonferruggia.com/hill-sprints-for-fat-loss/

Doing hill sprints does not take that long and you will actually burn more fat and calories doing these short sprinting workouts compared to running on a treadmill for an hour and going insane in the process.

A sprinters body

What I did was very simple and nothing extreme and you should really give it a try as soon as you can.

This mornings "off day" cardio workout :

• 1/4 mile walk

• 1/4 mile medium paced jog

• STRETCH

• 10 hill sprints up the hill. Run as fast as you can and be explosive with every step you take then jog back down the hill and without resting turn around and sprint back up the hill. Do this 10 strait times.

• Rest for  5 minutes.

• 5 hill sprints. Just repeat what you did for the previous 10 hill sprints, only doing 5 this time.

• Then I "power walked" .. just walk at a fast pace for 2 miles and then your done. This workout only took about 15-20 minutes max. 

Here is a great video of my good buddy Gary Deagle at the same hill I was at this morning, demonstrating how to do hill sprints. Gary is the owner of Your Time 24-7 Fitness. They have two locations now, one is in Chesapeake  VA and they just recently opened up a brand new location in Yorktown, VA. Gary has many years of experience as a personal trainer and really knows his stuff about health and fitness. 

I cant stop listening to this song today.