Added a fourth giant set today to make sure we were busy for the hour. I was sore from this workout but it was awesome. The goal is to eventually do the warm up and 3 giant sets x2 each.

WARM-UP – 2x
25lb. Plate-Squats with a push/pull – 12x
Side Steps under Bar – Smith Machine – 8x
Box Step-Ups – Dumbbells – bicep curls alternating up-right rows – 15lb – 5x each leg

Giant Set 1
Flat Bench Barbell Chest Presses – 35lb aside – 12x
Band Cross Over Twists – 12x each side
Dumbbell One-Arm Clean & jerks – 15lb/20lb – 8x
Box Step-Ups holding Medicine Ball – 30 seconds each leg

Giant Set 2
Dumbbell Pull-Over Presses on Flat Bench – 20lb – 8x
Squats with Dumbbell Shoulder Presses – 20lb – 8x
Crunches off Aerobic Ball – 12 x 2
Plank off Aerobic Ball – 20 secs off forearms – 20 secs off hands

Giant Set 3
Push-ups off smith mach. bar – 8x
One-arm dumbbell back rows – 25lb – 8x
Knee-ins to chest off flat bench – 12 x 2
Barbell Good Mornings – 50lb – 8x

Giant Set 4
Military Presses in Smith – 8x
Box Step-Ups holding Medicine Ball Side Twists – x8 each leg
Dumbell Incline Chest Presses – 25lb – 8x

Technorati Tags: Cross Training, fitness, gym, Personal Trainer, Cardio

So after being thoroughly disgusted with myself for not keeping the running and working out up over the holidays etc. I am back at it. This time however, I brought help. I have hired a personal trainer by the name of Richard Taylor (http://www.taylormadetraining.net) to come in and really help me pick exercises that will benefit me the most and as someone who can give workout tips, diet tips and build me programs for me. Needless to say, he knows his shit and I have never worked out like this before. The goal is to do everything in an hour, so your heart rate is up the whole time and with cross training you are doing, strength training, cardio and core exercises all mixed in together. Below is what I did our first meeting which was an assessment.

WARM-UP – 2x
25lb. Plate-Squats with a push/pull – 12x
Side Steps under Bar – Smith Machine – 8x
Box Step-Ups – Dumbbells – bicep curls alternating up-right rows – 15lb – 5x each leg

3 MIN CARDIO

Giant Set 1
Flat Bench Barbell Chest Presses – 35lb aside – 12x
Band Cross Over Twists – 12x each side
Dumbbell One-Arm Clean & jerks – 15lb/20lb – 8x
Box Step-Ups holding Medicine Ball – 30 seconds each leg

3 MIN CARDIO
Giant Set 2
Dumbbell Pull-Over Presses on Flat Bench – 20lb – 8x
Squats with Dumbbell Shoulder Presses – 20lb – 8x
Crunches off Aerobic Ball – 12 x 2
Plank off Aerobic Ball – 20 secs off forearms – 20 secs off hands

3 MIN CARDIO

Giant Set 3
Push-ups off smith mach. bar – 8x
One-arm dumbbell back rows – 25lb – 8x
Knee-ins to chest off flat bench – 12 x 2
Barbell Good Mornings – 50lb – 8x

We finished there.

Technorati Tags: Cardio, Cross Training, Personal Trainer

King Or Cripple

King or cripple what have I become?
Beneath these kingly robes there lies a fragile man
What made me a king can sometimes cripple
All that you give can sometimes rob my innocence

Why do you let us walk upon a cliff so steep
When deep below the sea there lies a bed of gold
And if this should be our battle place
Don’t let me fall, don’t let us fall

Keep me, keep me, keep me, keep me

I love to hold the hand of one who healed the blind
And saw the leper run into your arms of love
King or cripple, they were the same to you
You took the broken man and you treat him like a king

Written by Martin Smith ©1997 Curious? Music UK

Technorati Tags: Delirious, King or Cripple, faith