When it comes to health and fitness, I’m not “an expert”, yet. However, I’ve been studying it and increasingly dedicated to it for the last 6 years. I have learned an immense amount, but there is always more to learn. Plus, science, technology, and information sharing have all increased available knowledge, and progressed health and fitness to new realms. I’m skeptical about training just one way, I believe in a balanced approach, and that’s what I’m working towards. Gradually improving what I eat, how I train, and what I study/believe. I want to share resources, workouts, diet tips, and progress in this category of the blog, also make myself available to answer any questions. I’m working on becoming a Certified Personal Trainer (CPT) this year so if you’ve got questions I’d be happy to help.
This is a passion that’s borderline obsessive. Not as obsessive as some people, but it’s still been something I’ve been very focused on, and progressively more so. I invest money, time, and substantial effort. Results have been steady, but finally breakthroughs are here. (6/19/13), I set 2 personal records for lifting. Dead Lift over 200lbs. (205×6)x2. And, Bench press over 200lbs 225–4x. Both of these have been on my fitness goals since LAST YEAR. So I’m pretty happy that I’ve been able to cross them off. That’s one thing I love about having clearly defined goals in places you’ll see them; sometimes it may seem like nothing’s happening but the more you see that and think about it the more likely you are to take action. The thing is that I’ve probably been strong enough for quite some time now, but just never tried. That being said those are relatively light weights in the fitness world, but nonetheless for my 170lb frame, mark a decent strength benchmark, and a place to keep improving from. My body fat percentage is surely dropping and overall body aesthetics are improving.
I always record my workouts, so I can see progress and learn from mistakes, and for personal accountability.
(I recommend pen and paper, but digital is an option)
This was today’s workout with notes: (weight/reps unless otherwise indicated)
This workout is a variation on a total body day from a self designed program I’ve been developing over the last several years. The more I learn the more I adapt this and add/remove exercises.
Bike 10 minutes: stationary bike on a moderately challenging setting.
Stretch: upper/lower body, compound movements, and total body stretches
Warm up circuit: Complete 3 circuits
(no rest between exercises)
15 lateral raise with resistance band
15 incline situps with 10lb medicine ball (alternate twisting each set)
15 box jumps 1.5 feet
Main Lifts: (maximum 1.5 minute rest between lifts)
Seated Machine Row: 60/20, 90/10, 120/8, 90/10, 45/15
Bench Press: 135/8, 225/4*, 135/8
Dead Lift: 135/8, 205/6*, 205/6, 135/8
Hammer Curl: 40/12, 45/10, 50/8, 45/10, 35/12
Leg Press: 180/15, 225/FAIL (65)
Myotatic Crunch: 12 reps
Chinups: 7 (legs at 90 degrees), 6 (reversed grip), 4 (2 finger).
*Indicates personal best & goal accomplished.
In my next fitness post I’ll be sharing some of the resources that have taught me the most in the past, as well as the one’s I’m learning from now.
Thanks for reading, and keep training. Ask me any questions in regards to this post or health and fitness in general, and I’ll share what I know or find an answer.