Saying And Doing Are Two Totally Different Things

Just because your in the gym for two hours doesn't mean anything!  Its all about what you get accomplished in that time there.  So Get focused !

Today:  Chest Workout  60 Minute Total (50 Minutes Routine)

Free Weigh Flies- 40lbs  (4 sets) 10 reps  (all Chest)
Single Hand Free Weight Flies- 30 lbs (4 sets) 10 reps ( Chest and Ab/core stabilizing)
Incline Bench machine- 4 Sets- 190lbs, 200lbs, 210lbs, 230lbs (10,10,9,8 reps)  20 sec breaks between set
Machine Flies- 4 Sets-  160lbs, 180lbs, 200lbs & 220lbs (10,10,10,6 reps)
Cable Cross Decline Single Hand & Double- 95lbs (2 sets) & 105lbs (2 Sets)
Cable Cross Incline Double Hand-95lbs (2 sets) & 105lbs (2 Sets)

* During workout heart rate is in cardio calorie burn mode-  Minimal breaks helps turn normal weights into a cardio session as well

Core.
 Bosu Platform with crunch ball (Unstable push ups)-  Elevated push-ups ( 5 sets for reps of 10-12) * Minimal breaks to keep heart rate at max..... Working Core/Chest and upper back.

Cardio

15 Min Stair-Level 6 with 45lbs weights



  

Slacking on the Blog :(

Haven't updated this thing in a while-  However, I made it a point tonight to sit down and get back on track.   I've noticed recently the obsession with Cross-Fit workouts.  It amazes me that people will pay over $100/month to join a gym that has nothing more then some sledgehammers, pull-up bars some resistant bands and tires....  The whole point of that workout is to not only target your muscles but increase your heart rate at the same time...  Your really paying to have someone push your-  Its like that of a personal trainer.  But, hey whatever works.... Any exercises is better than no exercise.

So I've been out of the hospital for exactly four months-  Life is back to normal and I must say I'm in the best shape of my entire life.  I have cut back on running and focused more on weights.  My body type is not that of a runners build.  When I ran the NYC Marathon this past November 2010 I was weighing in at 213lbs.... Now currently I sit around 195lbs.  This isn't because of my surgery, but because I've focused on eating more often and better...But bring greater emphasis on weight training with less rest between sets and exercises (more to come soon)  

  Besides working to cut body fat- I've been working to increase my heart rate over normal fat burning levels (normally 60%-70% of max heart rate) and keep breathing patterns as normal as possible-  This is done with 15-20 min on the rotating stairs with a 45lbs plate.