The Fuego

Hey World!

noreply@blogger.com (johnnysierra) — Wed, 18 May 2011 17:16:00 +0000

What is going on world!

It has been a while since I have blogged or done anything on the website. A lot has happened in my life throughout the past few months that I can't wait to share with you guys, so be patient! Anyways, I came across this motivational clip that I wanted to share with you guys. But before you check it out I have a question to ask, What is your perception or view on Failure?

Would love to hear your feedback

Fuego

Life=Risk Motivation

Beach Body: Series 1: Part 27

noreply@blogger.com (johnnysierra) — Fri, 04 Mar 2011 14:54:00 +0000

How's your Beach Body looking so far?

If this is your first time checking out the Beach Body series, then click here to start from the beginning, but catch up!

Any suggestions or things you would like to see on this Series? Send me feedback via email, twitter, facebook, etc.

Light (Walking) to Medium (Jogging) Cardio/Stretch: 15min.

Started with light walking for 3min. then went into a light jog for 12min.

Abdominals: 20-25min.

Super Set: Ab Crunch With Legs in the Air (Toe Touches Position/ Alternate Leg) w/ Hip Roll with Legs Extended: 3sets/15-20x
Superset: Press Sit Ups w/ Hanging Wind Shield Wipers: 3sets/15-20x

Shoulders: 35-45min. (Overall)

Superset: Arnorld Presses w/ Alternating Standing Shoulder Presses with Resistant Band

Shoulder Press using Squat Machine w/ Single hand Shoulder Press (using the end of the Barbell)

Front Deltoid

Superset: Front Raises with Barbell w/ Front Raises with Resistant Band

Middle Deltoid

Upright Barbell Row with Smith Machine w/ Side Raises with Resistant Band

Rear Deltoid

Bent Over Dumbbell Rear Raise with Head on Bench w/ Low Pulley Row to Neck

Shoulder Blaster: Dumbbells: 2-3 sets 10-15 reps : No alternating hand

Front Raises

Side Raises

Bent Over Raises

Upright Rows

Shoulder Press

Post Cardio: 15min.

STRESS FRACTURE! That is what I was told that I have yesterday. So I have to take it light on the cardio. I really cant recall when this happened. I don't remember a barbell falling on my leg or me twisting anything, which I find really weird. But I will keep it easy on the cardio for 2-3 weeks. Great workout this morning. I am super soar and loving the feeling. Just gotta keep pushing!

Also I have a big announcement that I will be making don't have an exact day I will be announcing this new but please stay posted on thefuego to find out what it is!!

So how is your beach body looking? Would love to hear your story and/or submit some photos.

Fuego

Beach Body: Series 1: Part 26

noreply@blogger.com (johnnysierra) — Thu, 03 Mar 2011 15:27:00 +0000

How's your Beach Body looking so far?

If this is your first time checking out the Beach Body series, then click here to start from the beginning, but catch up!

Any suggestions or things you would like to see on this Series? Send me feedback via email, twitter, facebook, etc.

Light (Walking) to Medium (Jogging) Cardio/Stretch: 15min.

Started with light walking for 3min. then went into a light jog for 12min.

Abdominals: 20-25min.

Super Set: Leg Raise on Decline Bench (Reverse Crunches) w/ Resistant Leg Raise Hand : 3sets/15-20x
Superset: Roll Ins w/ Hanging Oblique Raises: 3sets/15-20x
Superset: Side Jacknifes w/ Toe Touches: 2sets/15-20x

Legs: 35-45min. (Overall)

Quadriceps

Barbell Squats: 3sets/10-15x
Barbell Lounges: 3sets/10x

Hamstrings

Good Morning: 3sets/8-12x
Dumbbell One-Legged Deadlift: 3sets/10-12x
Leg Curls (Using a flatbench and a dumbell): 3sets/10-12x

Calves

Seated Calf Raises: 3sets/10-12x
Calf Extensions: 3sets/10-12x

Biceps: 15min.

Alternate Incline Dumbbell Curls: 3sets/10-12x
Inner & Outer Curls: 3sets/10-12x
E-Z Bar Curls w/ Cross Body Hammer Curl with Resistant Band: 3sets/10-12x

Post Cardio: 12min.

Great work out! I pushed myself with my legs today, which I find to be the weakest part of my body. So I am extra motivated to make sure that my legs are looking good this time around. I'm still having pain in my foot, which limits my running, so I have been doing my cardio in the oliptical machine which has been less pressure on my foot. I have a doctors appointment today to see what is, so keep me in your prayers.

Also I have a big announcement that I will be making don't have an exact day I will be announcing this new but please stay posted on thefuego to find out what it is!!

So how is your beach body looking? Would love to hear your story and/or submit some photos.

Fuego

Beach Body: Series 1: Part 25

noreply@blogger.com (johnnysierra) — Tue, 01 Mar 2011 16:08:00 +0000

Hey boys and girls!

Welcome to another edition of the Beach Body Series. Hope you are enjoying it as much as I am doing and writing it.

As of today, here it goes:

Light to Medium Cardio: 15min.

Light meaning that I began by walking then half way began to perform a light jog to warm up the muscles and get good blood flow through out my body.

Abdominals: 15-20min. - 3sets/15-20x

Super Set: Jacknife Sit Ups w/ Russian twist on decline Bench an or Spider Planks

Seated Flat Bench Pull In w/ Seated Barbell Twist

Chest : 30-40min.

(Overrall)

Depth Push Up

Spider (Side to Side) Push Ups w/ Standing Push Ups with Resistant Band

Upper Chest

Incline Barbell Bench Press

Middle Chest

Flat Barbell Bench Press

Lower Chest

Decline Barbell Bench Press

Resistant Band Flyes

Cross Over Flyes

EXTRA:

Push Up Chest Blaster w/ Medicine Ball: http://www.youtube.com/watch?v=JNwtuPF2vao

Lock offs - 5sets each side

Crossovers - 5sets each side

Ball Squeeze - 10-15x

Drop n Pop - 10-15x

Triceps:

Decline Skull Crushers w/ barbell

Standing Tricep Extension on Cable w/ Rope

Bent Over One Arm Tricep Cable Extension

Post Light Cardio: No Cardio

Awesome workout this morning. But the last two days I have had a sharp pain in the middle of my foot, which doesn't allow me to effectively do my cardio. I'll be checking that out soon. But overall the workout was great. I am excited about doing different exercises that challenge my body.

What has been the hardest challenge in pursuing your

Beach Body?

Fuego

Beach Body: Series 1: Part 24

noreply@blogger.com (johnnysierra) — Fri, 25 Feb 2011 13:42:00 +0000

Hey boys and girls!

Welcome to another edition of the Beach Body Series. Hope you are enjoying it as much as I am doing and writing it.

As of today, here it goes:

Light to Medium Cardio: 15min.

Light meaning that I began by walking then half way began to perform a light jog to warm up the muscles and get good blood flow through out my body.

Abdominals: 15-20min. - 3sets/15-20x

Reverse Crunches
Leg Raise on Swiss Ball
Superset: Press Sit Ups w/ Side Bends with Rotation

Chest : 30-40min.

(Overrall)

Alternating Arm Plyo Dumbbell Pushups w/ Extended Range One-Arm Dumbbell Floor Press

Upper Chest

Smith Machine w/ Alternating Hand Dumbbell Presses

Middle Chest

Smith Machine w/ Chest Press with Weighted Bar on Exercise Ball

Lower Chest

Alternating Hand Decline Dumbbell Press with Alternating Cable Upper Flyes

Dumbbell Flyes

Bent Over Dumbbell Pullover

Light Cardio: 15min.

Great workout! I am feeling good and starting to see some good results. Hope you are pursuing your Beach Body this Year!

What has been the hardest challenge in pursuing your

Beach Body?

Fuego

Beach Body: Series 1: Part 23 Bonus Video!!

noreply@blogger.com (johnnysierra) — Wed, 23 Feb 2011 14:24:00 +0000

Hey everyone. So, how is it going so far?

If this is your first time checking out the Beach Body series, then click here to start from the beginning, but catch up!

Any suggestions or things you would like to see on this Series? Send me feedback

(I will be putting some spice on this Beach Body Series for you guys soon, so please stay tune. I think you are going to like this!)

Stretch / Treadmill: 15min.

Light, meaning that I began by walking then half way began to perform a light jog to warm up the muscles and get good blood flow through out my body. Great before a workout

Abdominals: 10-15min.

Superset: Crunches and Leg Raise Combp w/ Oblique Crunches
Superset: Ab Roller w/ Floor Cable Crunches

Shoulders: 30-40min.

Superset: Standing Military Presses w/ Alternating Hand Seated Press: 3sets/10-15x
Superset: Double Dumbbell Jerk w/ One armed Military Presses with Resistant Band: 3sets/10-15x

Anterior Deltoids (Front Delts)

Superset: Alternate Hand Front Raise with Resitant Band w/ Front Plate Raises: 3sets/8-12x

Lateral Deltoids (Mid Delts)

Superset: Alternate Hand Side Raise with Resistant Band w/ Upright Plate Rows: 3sets/8-12x

Posterior Deltoids (Back Delts)

Bent Over Dumbbell Rear Delt Raise with head on Bench: 3sets/8-12x

BONUS!!! CHECK OUT THE VID

Shoulder exercise

Shoulder Blaster: Dumbbells: 2-3 sets 10-15 reps : No alternating hand

Front Raises

Side Raises

Bent Over Raises

Upright Rows

Shoulder Press

Light Cardio - NO POST CARDIO

Awesome time at the Gym. It was very intense and I'm definitely seeing the results that I am looking for. Can't wait to get back in tomorrow for HELL DAY!

Fuego

Beach Body: Series 1: Part 22

noreply@blogger.com (johnnysierra) — Fri, 18 Feb 2011 13:40:00 +0000

Here's your Beach Body edition. Reaching your Goals?

If this is your first time checking out the Beach Body series, then click here to start from the beginning, but catch up!

Got to the gym at 5am on the dot. I was pretty happy about that because being there at that time gives me a couple of extra minutes to do more stuff. But everything went pretty normal today. I've been super amped about how my workouts have been lately. I've been switching it up with exercises that I have never done before, which keep me pumped and also brings muscle confusion to my body, which in the end will give me the results that I am looking for. Tomorrow I will be working out at the Waterford L.A. Fitness at 7am if you are interested in joining me, let me know.

Stretch / Light Jogging: 15min.

Light, meaning that I began by walking then half way began to perform a light jog to warm up the muscles and get good blood flow through out my body. Great before a workout

Abdominals: 15-20min.

Superset: Exercise Ball Piques w/ Dumbbell Side Bends with Rotation: 3sets/12-15x
Superset: Alternate Hanging Oblique Knee Raises w/ Cable Crunches: 3sets/12-15x

Back: 30-35min.

Lats:

Super Set: V-Bar Chin Ups w/ Straight Arm Pull down: 3sets/10-12x
Super Set: Side to Side Chin Ups w/ V-Bar Pull down: 3sets/8-12x

Middle Back

Bent over One Arm Long Bar Rows: 3sets/8-12x
Incline Dumbbell Pull: 3sets/8-12x
Reverse Grip Seated Cable Rows: 3sets/8-12x
Alternating Renegade Row (Dumbbell): 3sets/8-12x

Light Cardio - 15min.

Any suggestions or things you would like to see on this Series? Send me feedback

(I will be putting some spice on this Beach Body Series for you guys soon, so please stay tune. I think you are going to like this!)

Fuego

Beach Body: Series 1: Part 21

noreply@blogger.com (johnnysierra) — Thu, 17 Feb 2011 14:27:00 +0000

How's your Beach Body looking so far?

If this is your first time checking out the Beach Body series, then click here to start from the beginning, but catch up!

Any suggestions or things you would like to see on this Series? Send me feedback via email, twitter, facebook, etc.

Weighed myself yesterday and I am at 208lbs. from 220lbs! To me that is exciting and really motivates me to continue to push through. I don't wake up at 4:30am for nothing! I am aiming towards 190lbs. Looking to rip up for the summer and get my beach body in full swing!

Light (Walking) to Medium (Jogging) Cardio/Stretch: 15min.

Started with light walking for 3min. then went into a light jog for 12min.

Abdominals: 15-20min.

Superset: Decline Reverse Crunches w/ Decline Scissor Kicks: 3sets/15-20x
Superset: Cross Body Crunch w/ Oblique Crunches on Exercise Ball: 3sets/15-20x

Legs: 35-45min. (Overall)

Quadriceps

Superset: Barbell Step Ups w/ Dumbbell Squats: 3sets/10-15x
Smith Machine Lounges: 3sets/10x

Hamstrings

Smith Machine Stiff Legged Deadlifts: 3sets/8-12x
Sitting Leg Curls: 3sets/10-12x

Calves

Calf Raise Machine: 3sets/10-12x
Seated Calf Raise Machine: 3sets/10-12x
Calf Extensions: 3sets/10-12x

Triceps: 15min.

Superset: Superset: Dips w/ Close Grip Push Ups: 3sets/10-12x
Cable Pulldowns: 3sets/10-12x
Cable Overhead Extensions: 3sets/10-12x

NO Cardio:

Ran out of time today with all the workouts that I was doing. But I my heart rate was on going today, which cause me to sweat a lot. Great workout.

So are you working out or dieting this year? Would love to hear your story.

Fuego

Beach Body: Series 1: Part 20

noreply@blogger.com (johnnysierra) — Tue, 15 Feb 2011 20:36:00 +0000

Here's your Beach Body edition. How are you doing so far?

If this is your first time checking out the Beach Body series, then click here to start from the beginning, but catch up!

Sorry for leaving you like that. I've been working out but haven't been posting lately. Over the weekend I had a great workout with my brother, Jovanni Sierra and my cuz, Raul Mendez. I pretty much raped them! There still soar till this day but they enjoyed my workouts. Anyways got up early today and here is what I did.

Stretch / Oliptical Machine: 15min.

Light, meaning that I began by walking then half way began to perform a light jog to warm up the muscles and get good blood flow through out my body. Great before a workout

Abdominals: 15-20min.

Superset: Hanging Oblique Raises w/ Hanging Knee Raises: 3sets/10-15x
Superset: Ab Roller on Barbell w/ Frog Oblique Squats: 3sets/10-15x

Back: 30-35min.

Lats:

Super Set: Side to Chin Ups w/ One Handed Hang: 3sets/8-10x
V-Bar Pull Up: 3sets/8-12x
Full Range of Motion Pull down: 3sets/8-12x

Middle Back

Superset: T-Bar Rows w/ Two hand dumbbell Rows: 3sets/8-12x
Alternate Cable Rows: 3sets/8-12x

Lower Back

Dead lifts: 3sets/8-12x

Biceps: 15-20min.

Superset: Dumbbell Curls on Knees w/ Laying Curls: 3sets/8-12x
Preacher Curls w/ Dumbbells: 3sets/8-12x

Light Cardio - 15min.

Any suggestions or things you would like to see on this Series? Send me feedback

(I will be putting some spice on this Beach Body Series for you guys soon, so please stay tune. I think you are going to like this!)

Fuego

What!!!...Do your thang boy!

noreply@blogger.com (johnnysierra) — Tue, 15 Feb 2011 19:15:00 +0000

WHAT!!! Seriously!

I'm starting up a weekly WHAT!!! post. Don't have a specific day I will be posting it up but these WHAT!!! posts will consist of anything that makes you say WHAT!!! throughout the week. Could be a video, joke, prank, anything that will make us say WHAT!!!

This should be pretty AWESOME! Can't wait. Feel free to send me whatever you got!

I stoled this one from www.ragamuffinsoul.com

Fuego

Special V-Day Message from The Hoof

noreply@blogger.com (johnnysierra) — Mon, 14 Feb 2011 15:32:00 +0000

What are you plans for today?

Dinner..?
Movie..?

Happy Valentine's Day to you and your special someone!

P.S.
And if you are alone on this special day, remember that The Hoff loves you!!

Fuego

Beach Body: Series 1: Part 19

noreply@blogger.com (johnnysierra) — Fri, 11 Feb 2011 16:42:00 +0000

Fuego here for another Beach Body edition. how are your workouts going so far?

If this is your first time checking out the Beach Body series, then click here to start from the beginning, but catch up!

Great work out this morning. I'm pretty surprised with the consistency that I have had since beginning in mid January. I haven't felt tired or draggy in any way. The sourness is still there but that is good thing. I am seeing the results but I know I am still a long way to go.

Stretch / Oliptical Machine: 16min.

Light, meaning that I began by walking then half way began to perform a light jog to warm up the muscles and get good blood flow through out my body. Great before a workout

Abdominals: 15-20min.

Superset: Hanging Pike w/ Hanging Knee Raises: 3sets/10-15x
Superset: Press Sit Up w/ Seated Flat Bench Leg Pull In: 3sets/10-15x
Floor Cable Crunches: 3sets/10-15x
Heel Touches: 3sets/10-15x

Back: 35-45min.

Lats:

Super Set: Side to Side Chins w/ One Handed Hang: 3sets/8-10x
V-Bar Pull Up w/ Wide Grip Pull down behind Neck: 3sets/8-12x

Middle Back

Reverse Grip Bent Over Row: 3sets/8-12x
One Arm Dumbbell Row: 3sets/8-12x

Lower Back

Hyper extensions: 3sets/8-12x

Light Cardio - 15min.

Any suggestions or things you would like to see on this Series? Send me feedback

(I will be putting some spice on this Beach Body Series for you guys soon, so please stay tune. I think you are going to like this!)

Fuego

Beach Body: Series 1: Part 18

noreply@blogger.com (johnnysierra) — Wed, 09 Feb 2011 17:51:00 +0000

Fuego here for another Beach Body edition. So, how is it going so far?

If this is your first time checking out the Beach Body series, then click here to start from the beginning, but catch up!

Any suggestions or things you would like to see on this Series? Send me feedback

(I will be putting some spice on this Beach Body Series for you guys soon, so please stay tune. I think you are going to like this!)

Hey guys sorry I haven't kept up, I've been celebrating my birthday all weekend! But I still managed to work out during this celebration, but because we were busy I wasn't able to get to a computer. But anyways I am back on the grind and here is what I did this morning:

Stretch / Oliptical Machine: 12min.

Light, meaning that I began by walking then half way began to perform a light jog to warm up the muscles and get good blood flow through out my body. Great before a workout

Abdominals: 10-15min.

Vertical Hip Thrust: 3sets/10-15x
1 Leg Raise Ab Crunch: 3sets/10-15x
Floor Cable Crunches: 3sets/10-15x
Heel Touches: 3sets/10-15x

Shoulders: 30-40min.

Smith Machine Military Press: 3sets/8-12x
Alternate hand Dumbell Seated Press: 3sets/8-12x

Anterior Deltoids (Front Delts)

Front Incline Dumbbell Raise: 3sets/8-12x
Front Plate Raises: 3sets/8-12x

Lateral Deltoids (Mid Delts)

One Arm Incline Lateral Raise: 3sets/8-12x
Side Plate Raises: 3sets/8-12x

Posterior Deltoids (Back Delts)

Bent over dumbbell rear delt Raise with head on bench: 3sets/8-12x
Reverse Flyes: 3sets/8-12x

Light Cardio - 13min.

Awesome time at the Gym. Let me say that I don't think I will ever wear regular shoes to the gym again!! Can't wait to get back in next week.

Fuego

It's my Birthday!!!!

noreply@blogger.com (johnnysierra) — Tue, 08 Feb 2011 16:06:00 +0000

(I would take this cake any day!)

Happy Birthday to me!!

I turn 26 today!

Awesome quote from a friend of mine today, which said.."DAAAAADAAAAA........ Happy Birthday! :) You've officially crossed the half-way mark to 50!..."

I'm I turning to the Dark Side now?

Do the wrinkles start coming?

Do the grey's start shinning and/or multiplying?

Will it start getting harder to get out of bed?

More Aches & Pains?

No matter what may come my way I am still super stoked and thankful for another year of life and can't wait for what this year is going to bring in my life and in my families life.

To God be all the Glory!!

Fuego

Beach Body: Series 1: Part 17

noreply@blogger.com (johnnysierra) — Fri, 04 Feb 2011 19:22:00 +0000

How's your Beach Body looking so far?

If this is your first time checking out the Beach Body series, then click here to start from the beginning, but catch up!

Any suggestions or things you would like to see on this Series? Send me feedback via email, twitter, facebook, etc.

As for today here it is:

Wake up time: 4:35am

Gym Arrival Time: 5:10am

Light (Walking) to Medium (Jogging) Cardio/Stretch: 15min.

Started with light walking for 3min. then went into a light jog for 12min.

Abdominals: 15-20min.

Plank with Frog Kick on Ball: 3sets/12-15x
Medicine Ball Russian Twist: 3sets/12-15x
Superset: Floor Cable Crunches w/ Ball Transfers: 3sets/12-15x

Back: 30min.

Lats

Pull up on V Bar: 3 Sets/10-15x
Superset: Full Range of Motion Lat Pulldowns w/ Lat Pushdown: 3 sets/10-12x

Middle Back

Bent-Over One Arm Long Bar Row: 3sets/12-15
Seated Cable Rows: 3sets/10-12x
Reverse Cable Flies: 3sets/10-12x

Biceps: 20min.

Wide Grip Mother Curls: 3sets/8-10x
Hammer Curl w/ Dumbbell: 3sets/10-12x
Superset: Barbell Curls lying against an Incline w/ EZ Bar w/ Alternate Incline Dumbbell Curl: 3sets/10-12x

Light Cardio: 15min.

These Vibrams have really amped up my workout a lot. I am sweating more than ever, I am definitely seeing results and moving towards the right directions. I hope you are too. Let me know if you have any questions, would love to help.

Fuego

Beach Body: Series 1: Part 16

noreply@blogger.com (johnnysierra) — Thu, 03 Feb 2011 14:48:00 +0000

How's your Beach Body looking so far?

If this is your first time checking out the Beach Body series, then click here to start from the beginning, but catch up!

Any suggestions or things you would like to see on this Series? Send me feedback via email, twitter, facebook, etc.

As for today here it is:

Wake up time: 4:35am

Arrival time: 5:10am

Light (Walking) to Medium (Jogging) Cardio/Stretch: 15min.

Started with light walking for 3min. then went into a light jog for 12min.

Abdominals: 15-20min.

Hanging Leg Raises: 3sets/12-15x
Ab Crunch w/ Leg on Exercise Ball: 3sets/12-15x
Superset: Toe Touches w/ Side Jackknifes: 3sets/12-15x

Legs: 40-60min. (Overall)

Quadriceps

Superset: Barbell Step Ups w/ Dumbbell Squats: 3sets/10-15x
Superset: Dumbbell Lounges (walking up Steps) w/ Jumping Squats: 3sets/10-15x

Hamstrings

Extended Widened Machine Squats: 3sets/8-12x
Lying Leg Curls: 3sets/10-12x

Calves

Calf Raises on Leg Press Machine: 3sets/10-12x

Triceps: 15min.

Tricep Pushdown: 4sets/10-12x
Cable Overhead Tricep Extension: 3sets/10-12x
Reverse Grip Tricep Push down: 3sets/10-12x

NO Cardio:

Dude todays workout was so intense! I sweat-ed like a pig today and because I was short of time I wasn't able to wrap up my workout with light cardio like I usually do.

Overall great workout, one of the best ones yet. Believe it or not but I am starting to enjoy working out legs, especially with the Vibrams. I really feel a big difference.

So are you working out or dieting this year? Would love to hear your story.

Fuego

Where you watching the Big Game?

noreply@blogger.com (johnnysierra) — Wed, 02 Feb 2011 18:33:00 +0000

Family gathering's..

Big Screen TV's (For Some and I'm not hating on those that don't have one, you are still AWESOME!)..

Funny Commercials..

Pizza..

Wings..

Smack Talk..

Crying..

Cheering..

Chest Bumping..

Fingernail Bitting..

What does this all mean?

Super Bowl Time is here..!

Where are you watching the Super Bowl this Weekend?

Fuego

Beach Body: Series 1: Part 15

noreply@blogger.com (johnnysierra) — Tue, 01 Feb 2011 19:22:00 +0000

Have you been working on your Beach Body yet?

If this is your first time checking out the Beach Body series, then click here to start from the beginning, but catch up!

Any suggestions or things you would like to see on this Series? Send me feedback via email, twitter, facebook, etc.

I hope you guys enjoyed the video clip of LL Cool J. It definitely is inspiring to see people work hard and reap the fruit of there hard work. I am always looking for new and relative videos to show you guys, so stay on the look out for upcoming vid, interviews, etc.

As for today here it is:

Wake up time: 4:50

Arrival time: 5:20am

Light (Walking) to Medium (Jogging) Cardio/Stretch: 15min.

Started with light walking for 3min. then went into a light jog for 12min.

Abdominals: 15-20min.

Superset: Ball rolls In's w/ Swiss Ball Crunches

I'll probably end up doing some abs tonight, to add more to my abs.

Chest: 30-40min.

Superset: Smith Machine Incline Bench Press w/ Dumbbell Push ups: 3sets/10-12x
Superset: Smith Machine Bench Press w/ Alternating Dumbbell Presses: 3sets/10-12x
Superset: Decline Dumbbell Bench Press w/ Dumbbell Flyes with Resistant Band: 3sets/10-12x
Bent Over Dumbbell Pullover: 3sets/10-12x

Light Cardio: 15min.

Fuego

Favorite Hobby Growing Up....

noreply@blogger.com (johnnysierra) — Tue, 01 Feb 2011 13:58:00 +0000

Growing up my one of my favorite things to do was play with my wrestling toys!!

Dude I would reenact everything. I would be the ring announcer, commentator, I would do the voice overs for every wrestler, you name, it I did it.!!!

I got so into it that my mom would get worried for me. But I didn't care, I was in my world, having fun!

After 12 yrs. I ran into my wrestling collection over the weekend and it brought back so much memories. I told my mom, "I'm going to pass this on to my son when he gets old enough". And that is what I am going to do.

What was your favorite hobby growing up?

Fuego

Beach Body: Series 1: Part 14

noreply@blogger.com (johnnysierra) — Mon, 31 Jan 2011 16:28:00 +0000

Fuego here for another Beach Body edition. So, how is it going so far?

If this is your first time checking out the Beach Body series, then click here to start from the beginning, but catch up!

Any suggestions or things you would like to see on this Series? Send me feedback via email, twitter, facebook, etc.

Below is a vid on LL COOL J. This guy has really put in some time on his body and the work has paid off for him. Check it out.

Here is what I did:
Wake up time: 4:30am
Gym arrival: 5:05am

Light (Walking) to Medium (Jogging) Cardio/Stretch: 13min.

Light, meaning that I began by walking then half way began to perform a light jog to warm up the muscles and get good blood flow through out my body. Great before a workout

Abdominals: 15-20min.

Superset: Hanging Knee Raise w/ Full Plank : 3sets/10-12x
Superset: One Leg Ab Crunch w/ Side Planks: 3sets/10-12x

Back: 30min.

Superset: One Arm Dumbbell Row/ Resistant Band Row: 3 Sets/10-15x
Superset: Bent Over Barbell Row w/ Alternating Plate Rows: 3 sets/10-12x
Superset: Pulls Ups w/ Cable Reverse Flys: 3sets/12-15
Machine Pull Up Machine: 3sets/10-12x

Biceps: 20min.

Superset: Barbell Incline Curl w/ Standing Curls w/ Resistant Band: 3sets/10-12x
Hammer Curl w/ Cable: 3sets/10-12x
Cable Side Curls: 3sets/10-12x

Light Cardio: 13min.

Great workout, had a blast once again in my Vibram's. Below is some workouts that you can implement in your routine. Hope it helps.

Fuego

Beach Body: Series 1: Part 13

noreply@blogger.com (johnnysierra) — Sun, 30 Jan 2011 00:50:00 +0000

Fuego here for another Beach Body edition. So, how is it going so far?

If this is your first time checking out the Beach Body series, then click here to start from the beginning, but catch up!

Any suggestions or things you would like to see on this Series? Send me feedback

(I will be putting some spice on this Beach Body Series for you guys soon, so please stay tune. I think you are going to like this!)

Woke up this morning supper stoked about my new Vibram's and let me tell you I'm so happy I picked them up. It is one of the best investments I have made in the area of fitness.

So here is what when on:

Light (Walking) to Medium (Jogging) Cardio/Stretch: 12min.

Light, meaning that I began by walking then half way began to perform a light jog to warm up the muscles and get good blood flow through out my body. Great before a workout

Abdominals: 10-15min.

Hanging Knee Raise: 3sets/10-12x
Superset: Cable Crunch w/ Dumbbell Side Bend: 3sets/10-12x

Shoulders: 30-40min.

Superset: Smith Machine Military Press on Knees w/ Alternating One armed Dumbbell Presses: 3sets/8-12x
Superset: Military Push ups w/ One Arm Resistant Band Presses: 3sets/8-12x

Anterior Deltoids (Front Delts)

Superset: Front Raises w/ Alternating Resistant Band Front Raises: 3sets/8-12x

Lateral Deltoids (Mid Delts)

Superset: Upright Ez Bar Row w/ One Armed Resistant Band Lateral Raises

Posterior Deltoids (Back Delts)

Dumbbell Seated Rear Lateral Raises

Light Cardio - 12min.

Awesome time at the Gym. Let me say that I don't think I will ever wear regular shoes to the gym again!! Can't wait to get back in next week.

Fuego

Vibram Fivefingers

noreply@blogger.com (johnnysierra) — Fri, 28 Jan 2011 21:42:00 +0000

You are probably wondering what the heck kind of shoes are these! We'll let me give you as much info as I know then I will give you the website to more detailed info on these bad boys!!

Anyways I saw these a few people were these last year and always was curious about them but never really asked or researched on them until I saw I guy wear them last week. So I did some research and got some good info on the Vibram brand.

This was some of the info I picked up on them:

"In Vibram FiveFingers, your feet can move naturally and flex easily. Five individual toe slots let your toes separate gently, stabilizing your body and providing unrivaled balance and increased muscle stimulation to feet, ankles and lower legs. Our ultra-thin Vibram® sole delivers a sure-footed grip to help generate torque during power moves, and it enhances feedback and lowers your center of gravity to improve balance and agility. By putting your feet on a flat plane, without the downward angle caused by the heel lift in traditional shoes, your posture and alignment will improve and your joints and back will be in position for you to get the most out of your power movements.

When your whole body is engaged from the ground up, you’re able to train at a higher level. With Vibram FiveFingers, you can count on increased balance, performance and an overall sense of control during fitness and strength conditioning."

Great stuff right?! We'll I picked up my pair of Vibram Fivefinger KSO in Black and Grey Camouflage (same as the ones on top) and can't wait to use them tomorrow. I'm so stoked! I'll let you guys know how it goes in the Beach Body post.

If you want more info or are interested in picking up a pair, then go to http://www.vibramfivefingers.com/index.htm

Fuego

This is my show... What is yours?

noreply@blogger.com (johnnysierra) — Thu, 27 Jan 2011 18:15:00 +0000

About a month ago I asked some friends what was a good show out, since I wasn't watching any. And a few people gave me some suggestions on some shows but when I ran into this one, I stopped searching! Extremely Funny and Entertaining!

What show/s are you currently watching? and why?

Fuego

Beach Body: Series 1: Part 12

noreply@blogger.com (johnnysierra) — Thu, 27 Jan 2011 15:35:00 +0000

Fuego here for another Beach Body edition. So, how are liking it so far? Helpful?
If this is your first time checking out the Beach Body series, then click here to start from the beginning, but catch up!

Any suggestions or things you would like to see on this Series? Send me feedback
(I will be putting some spice on this Beach Body Series for you guys soon, so please stay tune. I think you are going to like this!)

Anyways, here was the agenda this morning:

Light (Walking) to Medium (Jogging) Cardio/Stretch: 13min.

Light, meaning that I began by walking then half way began to perform a light jog to warm up the muscles and get good blood flow through out my body. Great before a workout

Abdominals: 15-20min.

Superset: Jack Knife Maneuver w/ Bicycle Crunches: 3sets/15-20x

(I will be doing some more abs exercises soon. I personally don't think this enough for what I am trying to achieve)

Today was let day so we'll begin with Quads.

Quadriceps:

Superset: Barbell Squats w/ One Legged Machine Squats: 3sets/10-15x
Superset: Hip Flexion w/ Resistant Band Squats: 3sets/10-15x
Leg Extensions: 3sets/8-12x

Hamstrings:

Hack Machine Squat w/ Cable Kickbacks: 3sets/10-12x

Calves:

Standing Smith Machine Calf Raises: 3sets/8-10x
One leg Dumbbell Calf Raises: 3sets/8-10x

Biceps:

(I went light with the Bi's. I like to mix in a least one upper body muscle along w/ my legs. Yeah I'm crazy!)

Superset: Resistant Band Curls w/ Alternating dumbbell Hammer Curls: 3sets/10-12x

Light Cardio - 13min.

You might be asking, WHAT IS A SUPERSET?

Super setting is an advanced training method in which you do two exercises, one after the other, with no rest in between. The exercises can be for the same muscle group or two different muscle groups, depending on your goals. The idea is to do one exercise and, instead of resting and doing another set, doing a different exercise and alternating those exercises for your desired number of sets.

Super happy with my workout this morning. Some of the Workout that I did for my legs and calves, I did without shoes, which helped out a bunch. To me it feels more natural and raw. Plus I have heard good things about working out barefooted so well see, as long as I don't stink up the place I should be fine.

So how is this process going for you? Have you started on your beach body yet?

Fuego

Beach Body: Series 1: Part 11

noreply@blogger.com (johnnysierra) — Wed, 26 Jan 2011 18:00:00 +0000

Fuego here for another Beach Body edition. So, how are liking it so far? Helpful?

If this is your first time checking out the Beach Body series, then click here to start from the beginning, but catch up!

Any suggestions or things you would like to see on this Series? Send me feedback

Light to Medium Cardio/Stretch: 13min.
Light, meaning that I began by walking then half way began to perform a light jog to warm up the muscles and get good blood flow through out my body. Great before a workout

Abdominals: 15-20min.

Superset: Hanging Leg Raises w/ Frog Crunches: 3sets/10-15x

Shoulders: 30-40min.

Barbell Military Press ( Alternating from front to back of neck): 3sets/8-12x
Superset: One Armed Cable Press w/ Arnold Dumbbell Presses: 3sets/8-12x

Anterior Deltoids (Front Delts)

Superset: One Armed Cable Front Raises w/ Dual Arm Dumbbell Front Raises

Lateral Deltoids (Mid Delts)

Superset: One armed Cable Side Raises w/ Dual Arm Resistant Band Lateral Raises

Posterior Deltoids (Back Delts)

Dumbbell Seated Rear Lateral Raise

Light Cardio - 12min.

If your wondering, WHAT IS A SUPERSET?

Super setting is an advanced training method in which you do two exercises, one after the other, with no rest in between. The exercises can be for the same muscle group or two different muscle groups, depending on your goals. The idea is to do one exercise and, instead of resting and doing another set, doing a different exercise and alternating those exercises for your desired number of sets.

Great Workout this morning! Would love to hear some success stories or feedback from this Beach Body Series.

Fuego