Archive for the ‘Workouts’ Category

Great Day for a Run!

Posted: July 12, 2013 in Workouts
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It’s a perfect day to go for a run! If you enjoy running you should definitely get the nike running app to keep track of your personal bests. I just downloaded it the other day and love it!

Today’s workout is to just go for a run, but genuinely challenge yourself, once you feel like stopping run for another minute! Push yourself, you can frickin’ do it!



Monday Leg Day?

Posted: July 10, 2013 in Workouts
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Legs (3×10)

1. Smith Squat
Calf raises

2. Sled Machine
Leg Raises

3. BB Lunges
Wood chopper
Leg Curls

4. Bulgarian Squat (one-legged squat)
BW Lunges

I often get asked why I don’t work legs on Monday or Friday. That’s when most people work legs and if your into fitness I’m sure you’ve heard the expression “monday leg day.” Well, my answer is actually pretty simple, it’s because when I go into the gym on Mondays or Fridays almost everyone there is working legs so I can’t use the machines I need to have a successful leg workout. To avoid that frustration I simply train legs in the middle of the week on Wednesday when most people are working arms or chest. Hope that helps! Thanks for the support!

Chisel That Chest!

Posted: July 9, 2013 in Workouts
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Everything is 3×10

1. Smith Bench
Tricep KickBacks

2. Decline Bench
Reverse Grip Pull-Down

3. Incline Bench

4. Flat Bench
Tricep Push-ups

I used 135 lbs for every set and my chest was on fire the whole time!

Back/Bicep Workout

Posted: July 8, 2013 in Workouts
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Back/Bicep workout (3×10)
1. M-Row
Incline Curls

2. Lat Pull-Down
Wood chopper
Run 1/2 mile

3. DB Row
Concentration Curls
Plate Crunches

4. T-bar Row
Reverse Curls
Run 1/2 mile

remember to do each circuit 3 times.
I didn’t say it’ll be easy, I said it would be worth it.

1. Flat Bench 135 pounds (5×10)
Intra-sets do 20 push-ups

2. Smith Squat 135 pounds (5×10)
Intra-sets do 20 body weight lunges

3. Barbell Rows 135 pounds (5×10)
Intra-sets do 10 body rows

Let me know if you try this and how you did, I was dripping in sweat after this workout!


4 sets of 5 for everything

1. Tricep Extensions
Close-Grip bench
Weighted Dips

2. Seated Curls
Incline Curls
Stomach Curls

3. Tricep Push-downs
Reverse Grip Push-downs
Diamond push-ups

4. T-bar Rows
Concentration Curls
Reverse Curls

5. Front Delt Raise
Lateral Delt Raise
Reverse Delt Flies

I understand it is the 4th of July and everyone just wants to have fun tonight but I live by the saying “no days off” so before you get drunk or stuff your face tonight do this simple workout for yourself. Enjoy!

100 pull-ups
100 push-ups
100 body rows
100 dips

20130704-125956.jpg I took this picture at last nights fireworks:)