AverageJoeFit

Day 41-Just Another Day at the Office

2011-12-23T06:29:00.000-08:00

Day 41

Thurs Dec 22nd

Lower Body

Warm Up

Vertical Jumps 2x8

Stations-3 min each-max reps

(Jumping Jacks, Roll Ups, Dots, Up Downs)

Squat 1x8, 2x4

Leg Curls/Tuck Jumps 2x8

Lunges/Step Ups 2x8

Core-Lower/Stabilize

One Legged Squats 1x8

Stretch

Just another day at the office. In and out in 42 minutes this time. I took a little more time with the core today. Other than that, everything was smooth sailing.

Tomorrow will be 6 weeks since I started this little project. Hard to believe its already been a month and a half. Its incredible how much of a different/better person I feel like now. Wouldn't trade this feeling for anything. Comment, follow, and keep me motivated.

"Why should you continue going after your dreams? Because seeing the look on the faces of the people who said you couldn't...will be priceless."

-Kevin Ngo

Stay active. Stay healthy.

Breakfast-protein shake

Postworkout-protein shake

Lunch-Chipotle chicken burrito

Dinner-left over chipotle

Day 40-Rest Day

2011-12-23T06:12:00.000-08:00

Day 40

Wed Dec 21st

Rest Day

Did absolutely nothing today as far as a formal workout. Ended up playing some golf and enjoyed being outside soaking up the sights and sounds. Time to recuperate and hit tomorrow's workout in the face.

"Make rest a necessity, not an objective. Only rest long enough to gather strength."

-Jim Rohn

Stay active. Stay healthy.

Breakfast-Eggs, biscuits and gravy, sausage
Lunch-Subway-ham, egg, and cheese, water
Dinner-Chipotle chicken burrito, water

Day 39-Happy, Happy, Happy

2011-12-22T14:13:00.000-08:00

Day 39

Tues Dec 20th

Upper Body

Stretch

Bench 1x8, 2x5

Incline 1x8, 2x5

Shrugs 3x8

DB Complex 2x8

(Bent rows, curls, upright rows)

Core-100x2, resistance crunches

Pull ups 2x8

4 Rounds, 30 sec each

(Jacks, Mt. Climbers, Up Downs, Rest)

Stretch

I've got a little over three weeks left in this workout cycle. Couldn't be happier with my strength gains and fat loss since I've started this workout. Haven't lost much weight but you can definitely seen a difference in the mirror. Pull ups are starting to be more of a struggle because of the heavier weight and lower reps earlier in the workout. On another note, my legs are extremely sore today. Yesterday was the first day I've done one legged squats so I'm assuming that's what it was.

Get in and get your workout done. This workout took me a total of 34 minutes from entering to leaving. No reason to waste valuable time in the gym when you could be spending it with family or friends enjoying life.

"The happiest people in the world are those who feel absolutely terrific about themselves, and this is the natural outgrowth of accepting total responsibility for every part of their life."

-Brian Tracy

Stay active. Stay healthy.

5 Simple Steps To...Increase Your Metabolism

2011-12-22T13:21:00.000-08:00

5 Simple Steps To...Increase Your Metabolism

Everyone and their mother wants that elusive toned, ripped physique. You see these types of people everyday. The ones that make you wonder, "How in the hell did you get a body like that?" Well, just about everyone of those people have a high metabolism. This helps them burn more calories throughout the day and achieve that chiseled, tone look. Truth is, if they're not taking supplements, then they're probably following these 5 simple steps.

Step 1-Eat Breakfast

Every time you sleep, your body goes hours without any food(fuel). When you wake, your body is craving fuel. By eating within 30 minutes of waking up, it makes your body start working to break down your food intake. Conversely, if you don't eat breakfast, your body thinks you are starving it. Your body will actually go into starvation mode and begin to store fat instead of burning it. Breakfast helps kick start your metabolism. There's a reason why they call it the most important meal of the day. Don't skip it.

Step 2-Eat More

No, not necessarily more food, but more often throughout the day. Instead of eating 2/3 big meals a day, space your meals and eat 5/6 small portion meals. We already said that your body has to expend energy to break down food. So, if you eat small portions throughout the day, this will put your body into a constant state of breaking down food and burning calories.

Step 3-Get Off The Treadmill

Substitute your regular, slow-paced cardio routine with interval training. Interval training is short bursts of intense exercise followed by a minimal rest time. The problem with regular cardio is that your body stops burning calories as soon as you stop. Your heart rate doesn't get high enough while doing this type of cardio. With interval training, your heart rate gets so high that after you get done, your body continues to burn calories for hours on end. Sample interval training routine would be 5 rounds, 30 seconds each of running in place, mountain climbers, burpees, rest. This short, but intense 10 minute workout will burn more calories than 45 minutes on the treadmill.

Step 4-Pick Up Those Weights

Resistance training is a great way to increase your metabolism. You can us weights or bands. Any kind of resistance training is good. The resistance helps build muscle, obviously. What may not be so obvious is that muscle burns more calories than fat. You only need to resistance train twice a week to build muscle so pick up those weights and start burning more calories.

Step 5-Drink Cold Water

When you drink ice cold water, your body has to expend energy to warm it up. So, instead of drinking those sugar filled carbonated drinks and fruit juices, supplement your fluid intake with good old fashioned ice cold water.

Incorporate these simple little tricks into your everyday routine and begin to increase your metabolism immediately. Now these steps are not going to make you a chiseled god overnight. There is no easy way to get back in shape. It takes a lot of hard work and sweat, but if you follow these simple steps you will see results sooner rather than later.

Stay active. Stay healthy.

Day 38-First Day New Gym

2011-12-21T08:46:00.000-08:00

Day 38

Mon Dec 19th

Vertical Jumps 2x8

4 stations-3 mins each

Jumping Jacks, Stand Ups, Dots, Up Downs

Squat 1x8, 2x5

Leg Curls/Tuck Jumps 2x8

Lunges 2x8

Core-2 rounds, ten reps each

(Hanging leg lifts, bicycle, hanging knee lifts, full crunch)

Plank Holds-30 sec (Left, Right, Middle)

Push Up Walks 3c5

One Legged Squat 2x8

Stretch

Most of my previous videos were filmed at my high school weight room. Since I no longer work at the high school I signed up for a membership at a "typical" gym. Its going to get a lot of getting used to, but all in all it wasn't all that bad. One of the issues that I have with that place, and im assuming its like this at most gyms, is the fact that people stand around and socialize more than working out. There might have been maybe 2 people out of the 30 that were actually getting after their workout. Like I've said in previous posts: Get your shit done and get out.

Today's workout was pretty legit. I didn't have anywhere to do step ups after my lunges but the one legged squats more than made up for it. My legs feel like they are getting stronger and stronger after every workout. The station work, also, has been getting progressively easier. My lower back, however, has been getting a little tight as of lately. Im going to attribute this to a recent lack of focus on stretching my hamstrings. I will keep you posted if it gets any better or worse.

"Failure is not a single, cataclysmic event. You don't fail overnight. Instead, failure is a few errors in judgment, repeated every day."

-Jim Rohn

Stay active. Stay healthy.

Day 37

2011-12-20T16:09:00.000-08:00

Day 37

Sun Dec 18th

Ab Work

Plank Crossovers 2x20

Plank Holds 2x1 min

"The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results."

~Anthony Robbins~

Breakfast-jack in the box

Lunch-chinese buffet

Dinner-protein shake

Stay active. Stay healthy.

Day 36-Outstanding People Have a Sense of Mission

2011-12-20T10:04:00.000-08:00

Day 36

Sat Dec 17th

Stretch

Bench 1x8, 3x5

Incline 1x8, 3x5

Shrugs 3x8

DB Complex 1 2x8

(Front raise, side raise, upright row)

DB Complex 2 2x8

(Bent rows, curls, tri ext)

Core-Lower abs, stabilize

Pull ups 2x8

Cardio-4 stations, 3 mins a piece

Jumping Jacks, Mt. Climber, Stand Ups, Up Downs

Life sure is great when you get to bust your ass for thirty minutes and feel completely exhausted. Its also funny to see people staring at you while you are putting in work and they are going at a snail's pace on the treadmill. For some reason it feels good to know that you are not wasting your time and are getting results to show for it.

Everytime you enter your gym, whether its in your garage or at an expensive gym, enter it with a purpose and a goal in mind. Every workout should have a goal to push you and make you better. Goals can be to do one more rep on a specific exercise, one more minute on the bike, or ten more pounds on your bench set. Either way, have a goal for this specific workout. Nothings more frustrating and boring than going through the motions of a workout with no rhyme or reason to be there. Goals will help push yourself, make it competitive, and help you enjoy your workouts.

"Outstanding people have one thing in common: an absolute sense of mission."

Zig Ziglar

Feeling great. Like my life has a purpose and I'm on a road to do something great. These past 5 weeks have done wonders for just about every aspect of my life. Anybody wondering if they should be more active/get in shape. There is no question that the answer is yes, and today is the day you should start. I hope everyone understands the magnitude of being healthy and fit. Attack your workouts and eventually they will surrender to you.

Stay active. Stay healthy.

Day 35-Resting

2011-12-19T12:34:00.000-08:00

Day 35

Fri Dec 16th

Off Day

Not a scheduled off day, but basketball has whipped my ass the last two days and my body is craving for a break. Not proud of myself but its something that I think had to be done. Time to get back to the grind tomorrow and make things happen.

"Like farmers, we need to learn that we cannot sow and reap the same day."

Anonymous

Stay active. Stay healthy.

Day 34-Basketball Part Duex

2011-12-19T12:26:00.000-08:00

Day 34

Thurs Dec 15th

Basketball-60 mins

The school I work at was on finals schedule so things were kinda hectic and I didn't get to do my strength training workout. I know, no excuse is a good excuse. I should've found a way to get it done. I'll admit I dropped the ball in being consistent. On the other hand, I got to play basketball again and get my competitive juices flowing.

Was another great game of basketball. Running, jumping, and dripping sweat-it was everything you could ask for in a cardio workout. Im kind of disappointed that I missed my strength training, but all in all it was a good, productive, active day.

"People often say that motivation doesn't last. Well, neither does bathing-that's why we recommend it daily."

Zig Ziglar

Stay active. Stay healthy.

Day 33-Basketball

2011-12-18T18:35:00.001-08:00

Day 33

Wed Dec 13th

Active Rest Day

Basketball-90 mins

As I've mentioned before I am a fan of anything that is competitive and sports related. I hate losing at anything, whether its a game of basketball or a game of checkers with my mom. Whatever game is being played, I want to win. Having said that, when asked if I wanted to play basketball today, I jumped at the chance. Some would say this competitive edge is a fault but we won't get into that here.

Ended up playing basketball at the local high school for an hour and a half. I was dripping sweat from head to toe as I tried to rekindle my old middle school basketball days, but I loved every second of it.

Lots of short sprint bursts. Great cardio for an off day. Completely sore and exhausted at the end. You don't realize how much your running and jumping until your done and your clothes are soaking wet. Felt a lot better than yesterday and had a great workout. Day 33 in the books.

"I want to be thoroughly used up when I die, for the harder I work the more I live. I rejoice in life for its own sake."

George Bernard Shaw

Stay active. Stay healthy.

Day 32-Under the Weather

2011-12-18T18:32:00.000-08:00

Day 32

Tues Dec 13th

Stretch

Bench 1x8, 3x5

Incline 1x8, 3x5

Shrugs 3x8

DB Shoulder Complex 2x8

(Front, Side, Upright)

Core-stabilize, lower

Power Pushups-1x max

Cardio-5 rounds, 30 sec each exercise

Jumping Jacks, Mt. Climber, Up Downs, Rest

Stretch

For some reason I felt like complete shit today. I don't know if its because I didn't eat breakfast or the fact that I'm a little under the weather. Either way, this workout was a struggle to say the least. Shoulders felt completely gassed after the first shoulder complex and I couldn't even finish the core stabilization. The cardio looked awful at the end. Even if I had filmed it there would be no way I would post it on here. It was that embarrassing.

The key to this workout, however awful it was, is the fact that it was completed. Definitely would have been easy to make an excuse and just sit this one out. I think the daily grind of this project is helping me push through the little obstacles and stay focused on the main goal. Gotta keep pushing.

"Sometimes adversity is what you need to face in order to become successful."

Zig Ziglar

Stay active. Stay healthy.

Day 31-Jello Legs

2011-12-18T18:13:00.000-08:00

Day 31

Mon Dec 12th

Stretch

Box Jumps 2x15

40, 30, 20, 10 yd sprints x2, 23 sec rest between runs

Squat 1x8, 3x4

Clean 1x6, 3x4

Leg Curls/Box Jumps 2x8

Lunges/Step Ups 2x8

Core-100

Overhead Squats 1x8

Today was just another day at the office. Tons of sweat, tons of calories being burned. Legs feel like jello after every one of these lower body workouts. Just about everybody you talk to will tell you that they hate working out their legs. To be honest I'm not a big fan either, but lower body workouts engage more muscle groups and burn more calories than any other strength training. Don't forget to mind your legs.

"Our greatest glory is not in never falling but in rising every time we fall."

Confucius

Stay active. Stay healthy.

Day 30-Lazy Ass

2011-12-17T18:12:00.000-08:00

Day 30

Dec 11th

Rest Day

So today was definitely just one of those chill days. I sat on my couch and watched NFL games all day. Sunday is normally my free day but up until today i haven't taken advantage of it all that much. I'll tell you what, I can see how I got out of shape so quickly. This being lazy thing is discerningly easy. Its way too easy to get in the habit of putting your workouts off by saying to yourself, "I'll make it up tomorrow."

Well guess what, that kind of attitude ends up carrying over to other aspects of your life. Before you know it, your being lazy and putting everything off until tomorrow. Time to get up, shake off that laziness, and move around. The more dedicated you are to your workouts, you will find yourself being more active and efficient in almost every other aspect of your daily life.

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure."

Marianne Williamson

Stay active. Stay healthy.

Day 29-Active Rest

2011-12-11T04:59:00.001-08:00

Day 29

Dec 10th

Active Rest

75 up downs

5 rounds jumping jacks, mt. climber, up downs

30 sec each

Pretty simple concept today. Just trying to stay active while taking the weekend off from lifting. The rounds are definitively getting easier to the point where I'm not exhausted at the end of them. In the next week I need to change up the interval cardio so the body has to adapt to the new routine and avoid a plateau. Things are going good, just have to keep pushing forward and stay consistent. Keep following and wishing me luck.

"The state of your life is nothing more than a reflection of your state of mind."

Dr. Wayne W. Dyer

Stay active. Stay healthy.

Breakfast-none

Lunch-China Star buffet, water

Dinner-grilled chicken, beans, rice, water

4 Weeks In..Can You Tell a Difference?

2011-12-10T07:24:00.001-08:00

Day 28

Dec 9th

Its been a month since I started this little project. Lets see if there has been any results to show for it.

Day 1

Day 28

Shorts have definitely been fitting a little looser than day one. Same thing with the pants. If my waist gets any smaller Im going to have to buy new clothes. Like I've mentioned before my energy levels have been through the roof since I've started working out again. Same thing with my confidence. I feel like nothing can stop me. Great feeling. Still have some lower belly fat but I will get you in due time.

I have not stepped on a scale in over 2 weeks. I quit worrying about how much I weigh and just started focusing on my body composition. The scale can be a little deceiving, but the eye can't lie.

A few things that I believe have helped me get back in shape.

1-I'm still young at age 24 so its easier for my body to recover after exhaustive workouts, than if I was say in my 50's. Having said that its never too late for anyone to get back in shape no matter how old they are.

2-I do not neglect my legs. Many people just work out their upper body trying to look good and forget to workout their legs. You burn more calories working out your legs because more muscle groups are activated when you workout your legs. Therefor you will see results faster if you workout your legs along with everything else. Don't neglect your legs.

3-Up until yesterday I have been really consistent with working out every day on my workout schedule. Showing up consistently is the only way to see great results.

One thing i really need to better job on, however, is my diet. This past 2 weeks I have eaten a lot of pizza and have drank a fair share of carbonated beverages.

On a mission to get in the best shape of my life. Not done yet by a long shot.

Goal for next two weeks.

-Keep staying consistent

-Eat a better, more balanced diet

-Cut out carbonated beverages

"An average person with average talent, ambition, and education can outstrip the most brilliant genius in our society, if that person has clear, focused goals."

Brian Tracy

Stay active. Stay healthy.

Day 28-Beast Mode

2011-12-10T06:58:00.001-08:00

Day 28

Dec 9th

Lower/Core

Morning

Warm Up

Box Jumps 2x15

3 rounds, 5 reps of

Squat-225

Clean-135

Sl Deadlift-135

Lunge-BW

Time-5:00 even

Cardio-10 up downs every 30 secs x5

50 up downs in 2:30

Evening

Pause Bench 3x3, 2x1

DB Shoulder Complex 2x8

I missed yesterday's lower body workout so i made it up today and added in a little upper body later on in the evening. All in all was a great workout. Tried something different with the rounds on the resistance training instead of working straight through. Was a good change up but not what I'm trying to do. Today was the 4 week mark! Another post will be up later today with before and after pics.

"Do not wait to strike till the iron is hot; but make it hot by striking."

William B. Sprague

Don't forget to follow and comment.

Stay healthy. Stay active.

Day 27-Skipped Workout

2011-12-10T06:50:00.001-08:00

Day 27

Dec 8th

Rest Day

Skipped my workout. Not proud of myself. I had a few things at work I had to take care of so I wasn't able to get in a true workout today. Still not a good excuse. I got to get my mindset back into an everyday grind mode. Was supposed to do a lower body workout with some core work. Instead, got in some more cardio work-3 rounds of high knees, jumping jacks, and up downs. Anytime your in a pinch just do a version of that workout and you will burn a ton of calories, work your core, and your whole body. Great time saver.

Don't be like me today. I will never get this day back. Take advantage of every day. Never waste a day to get better.

Stay healthy. Stay active.

See you tomorrow.

Day 26-Win the War

2011-12-08T16:06:00.001-08:00

Day 26

Dec 7

Rest Day

Did 3 rounds of high knees, mt. climbers, and up downs today just because I felt bad taking the whole day off. I feel like I'm wasting a day to get better if I go without doing anything active. Maybe I'm just a little OCD, i don't know.

Its hard to believe its already been 26 days. Feels like I just started this little project last week. I can't begin to tell you guys how much better I feel during the day. My energy levels are out of the roof and I get out of bed looking forward to my day now. A month ago I wasn't able to say that. Its crazy how much difference one little month will make. Don't plan on stopping anytime soon. 365 here i come.

"It is fatal to enter any war without the will to win it."

Douglas Macarthur

Breakfast-subway, water

Lunch-subway, water

Dinner-Ihop, chicken omelet, pancakes, water

Day 25-Come At Me Bro

2011-12-08T15:50:00.001-08:00

Day 25

Dec 6

Upper/Core/Cardio

Stretch

Lifting-Bench 1x8, 3x5

Push Press 1x6, 3x5

DB Complex 2x8

(high pulls, mower pulls, tri extensions)

Incline 1x8, 3x5

Core-Stablize, lower

Stations-3 mins each, no rest

Dots, Mt. Climber, Stand Ups, Up Downs

Felt great this day. Blew through the workout very quickly and felt completely wore out at the end. Great workout. Burned a ton of calories and it only took 35 minutes. I don't run long distance anymore but i feel as though i could go run 2 miles right now and kick its ass. I feel like I could take on the world. Great feeling.

Come at be bro. :)

For those of you starting out, don't give up when things are going well or aren't going as planned. Keep plugging and showing up every day. The end result will be worth it. Your confidence will rise, your health will be better, and you will be happier..guaranteed!

"The sate of your life is nothing more than a reflection of your state of mind."

Dr. Wayne W. Dyer

Breakfast-protein shake, water

Postworkout-protein shake, water

Lunch-Subway western breakfast sub

Dinner-Same

Day 25-Pizza..Fail

2011-12-08T15:24:00.001-08:00

Day 24
Dec 5
Lower Body/Core

Warm Up
Sprints-50,40,30,20,10 x2 23 sec rest
Conditioning-80 yd x8 25 sec rest
Lifting-Clean 1x6, 3x5
Squat 1x8, 3x5
Leg Curls/Box Jumps 2x8
Lunge/Step Ups 2x8
Core-100x2
Overhead Squat 2x8

Hello world its been a couple of days. I apologize for the lateness. Workout from Monday was lower body with some pretty good running before the lifting started. Legs were on fire and very pumped before a weight was even touched. Heart rate was good throughout, just got to get better on my eating. Gave in and ate some pizza at night. Fail.

"Always do right-this will gratify some and astonish the rest."

Mark Twain

Breakfast-protein shake, water

Postworkout-protein shake, water

Lunch-cold cut foot long, water

Dinner-pizza x2, milk 0%

Day 23-Don't say it..Do it!

2011-12-05T17:35:00.001-08:00

Day 23

Dec 4

Rest Day

Decided to do the same thing as yesterday but with sit ups this time instead of push ups. I did a sit up for every score in the saints game. Ended up doing around 100 so it was a productive active rest day. Time to hit this next week hard to keep moving closer to my goals. I hope everyone has a blessed week and stays active even though the weather is supposed to be bad.

"If you want to achieve your goals in life, don't say it. Do it!"

Anonymous

Stay active. Stay healthy.

Day 22-Oklahoma St Owned Me

2011-12-04T11:16:00.001-08:00

Day 22

Dec 3

Cardio/Active Recovery

OK so I decided to do something a little different this Saturday. Instead of the traditional interval training cardio/sprints that I normally do, I made a bet with a roommate that quickly backfired in my face.

The bet: for the Oklahoma v Ok St game this Saturday, we would do push ups for every point scored for our designated team. If one team kicked a field goal you would do three push ups, then if they scored a touchdown you would do ten, and so on.

The roommate decided he was going to do push ups for Oklahoma which left me stuck with Ok St. Well I decided that doing only push ups were not enough. I however, would do a push up, mt climber, and up down for every point scored. Turns out that decision was not a good one.

For those of you who live under a rock and didn't watch the game, Ok st ended up dominating Oklahoma to the tune of 44-10. So all in all I had to do a total of 204(7, 10, 24, 27, 34, 41, 44) push ups, mt climbers, and up downs each, while the roommate had a grand total of 13.

I was sweating from head to toe and didn't get to watch much of the game but it was a great change of pace and was a lot of fun, aside from the big disparity in workload of course. This was definitely a great way to be active while sitting on the couch being lazy.

If your team's not scoring much, you could also try doing a set number of reps every time a commercial comes on. Either way its very enjoyable and gives you a change of pace from the daily grind. Felt like I could take on the anything after this workout. Best feeling in the world.

"I"m so optimistic I'd go after Moby Dick in a row boat and take the tarter sauce with me."

Zig Ziglar

Stay active. Stay healthy.

Day 21-Megan Fox

2011-12-04T09:02:00.001-08:00

Day 21

Dec 2

Upper Body/Core

Warm Up

CG Bench 1x8, 2x6

CG Incline 1x8, 2x6

Shrugs 3x8

DB Complex 2x8

Core-stabilize

Pull Ups 2x8

Cardio-5 rounds

(40 high knees, 10 up downs, 30 jacks, 25 wacky jacks)

Stretch

Getting in a groove. They say it takes 21 days to form a habit. Here's to day 21. Anyone out there that wants to get in shape but doesn't think they will be able to, I challenge you to at least try it out for 21 days. That's 45 mins or less a day for 3 weeks. All you got to do is sacrifice a little bit of your tv time, a few drinks out at the bar, facebook, or whatever it is that's getting you no reward. Drop it and try to get active for 21 days.

Being in better physical shape and living a healthier life will be much more rewarding than any other 45 min activity bar none. Well, that is unless your 45 mins is alone with Megan Fox, then I guess you may have better things to do.

Stay active. Stay healthy.

Breakfast-protein shake, water

Postworkout-protein shake, water

Lunch-Sub of the month, footlong, water

Dinner-2 bowls of cereal, 0% milk

Day 20-M100 Challenge..Can YOU Even Finish It?

2011-12-02T14:48:00.001-08:00

Day 19/20

Nov 30/Dec 1

Day 19-rest day

Day 20-Lower Body/Core

Warm Up

Stretch

Box Jumps-over, step off, on top

Conditioning-25 sec rest between reps 40x2, 30x2, 20x2, 10x2

2 min rest, 40x1, 30x1, 20x1, 10x1

Lifting-Squat 1x8, 2x6

Clean 3x6

SL Deadlift/Lunges/Neck 3x8

Core-100x2

Box Jumps 2x8

Gave the body a little break today on the weights. Dropped my percentages down today and tomorrow to give the body a little break. Made up for it in the conditioning phase though. Take a look.

After the workout I was feeling a little chipper and decided to get a little more cardio in. I ended up doing a workout I saw from mike chang and sixpackshortcuts. Its call a M-100. Great workout if you don't have much time and want to burn a ton of calories fast. Check it out then try it out. See what you think. Its a little harder than you might think.

"The man who can drive himself further once the effort gets painful is the man who will win."

Roger Bannister

Breakfast-protein shake, water

Postworkout-protein shake, water

Lunch-6" cold cut combo, water

Snack-6" cold cut combo, water

Dinner-2 bowls of cereal, 0% milk

Day 18-Get Better Each Day

2011-12-01T15:57:00.001-08:00

Day 18

Nov 29

Upper Body/Core

Stretch

Lifting-Bench 2x8, 2x6

Push Press 4x6

DB Shoulder Complex 2x8

Incline 2x8, 2x6

Pull Ups 2x8

Core-Lower/Stabilize

Conditioning- 4 stations, 3 mins each

(Jacks, Climber, Stand Ups, Up Downs)

"Smooth seas do not make skillful sailors."

-Proverb

If it was easy anybody would do it. Keep pushing, get better with every day.

Breakfast-protein shake, water

Postworkout-protein shake, water

Lunch-Chicken Marinara, water

Dinner-Didn't write it down, i apologize