Getting Back On Track...

Today was one of those days that you tell yourself, "I really need to get myself back on track". I was so determined to get back to basics that I went out and pushed myself to the limit...meaning that I put on the maximum weight I know I can work with on all my sets and I wanted to get in at least 15-12 repetitions.

Today was Back Workout Day but I wanted to get in a Turbo Kick Class for some Cardio.

Warm-Up Routine:
15 minutes on the Elliptical Machine

Back Exercises:
Cable Lat Pulldowns Behind the Neck (5 sets with 15-12 reps)
Cable Rows with Slight "V" bar (5 sets with 15-12 reps)
Cable Lat Pulldowns Front of Chest (5 sets with 15-12 reps)
Reverse Pec-Deck (4 sets with 10 reps)

Cardio Workout:
Turbo Kick Aerobic Class

Christopher's B-Day...

Today was my Nephew's (Christopher) Birthday, so I had to cut my workout really short today.
I missed doing a Cardio Class today...no Aerobics which was kind of a bummer today, but I did do 15 minutes on the Elliptical Machine (for warm-ups) followed by working out the chest and legs...

Warm-up Routine:
15 minutes on the Elliptical Machine

Chest Workout:
Cable Cross-Overs (5 sets with 15-12 reps)
Bench Press (5 sets with 10-8 reps)
Dumbell Free-Weight Chest Expander (6 sets with 15 reps)
Pec-Deck (5 sets with 12-10 reps)

Leg Workout:
Leg Press (6 sets with 20 reps)
Calve Raises (6 sets with 20 reps)

Armed and Dangerous... (4-27-10)

Today was a great day to work on the arms. I basically blasted my Biceps and attacked my Triceps along in the process...after months of intense workouts, I'm really starting to see good results from all the hard work that I've put into the gym...but I'm nowhere near done yet. It is a work in progress...and I will continue to work after I get the results that I'm looking for.

Here's the breakdown of what I did today...

Warm up Cardio:
10 minutes on the elliptical machine

Biceps:
Standing Alternating Curls (6 sets with 15-12 reps)
Seated Blaster Curls (6 sets with 15-12 reps)
Machine Blaster Curls (heavy to pyramids - 6 sets with 15-8 reps)

Triceps:
Machine Tricep pulldowns (heavy - 6 sets with 15-8 reps)
Standing Upright Kickbacks (4 sets with 10 reps*)

*note...I was feeling a little exhausted after Blasting my Arms

Tonight...for cardio

Hustle (Hip-Hop Aerobics)
Hustle is a form of Hip-Hop Aerobics...more basic to regular dance moves and there is not a lot of technical funky moves. My friend Ai taught the class and she was very easy to follow.

Dreary but Solid Day

After a long weekend, and alot of food at the anniversary (I watched myself on the Diet), I had a solid workout today. Though I didn't do any Aerobics of any sort today, I did do 30 minutes on the Elliptical Machine for cardio, and I worked out my shoulders, and my abdominals.

Cardio Workout:
30 minutes Elliptical Machine

Shoulder Workout:
Single Side Laterals (5 sets of 15 reps)
Front Raises (5 sets of 15 reps)
Arnold Press (5 sets of 12x10 reps)
Cable Upright Rows (6 sets of 15x12 reps)

Abdominals:
300 crunches
side bends for obliques

*note ~ no aerobic class due to visiting my brothers place for dinner

Turbo Kick - Mission Valley (4/23/10)

Today, I worked out at the Mission Valley 24hr Fitness Gym.
I did some intense shoulder training to start things off.

4 sets of individual side lateral raises (15 reps)

4 sets of front raises (15X12 Reps)

8 sets of upright rows (15x12 Reps)

Then I did a Turbo Kick Class...it was hot and there was hardly any ventilation in the aerobics room.

I then cooled down and stretched for about 10 minutes...

Exercises to Lose Your Love Handles

The Side Bends:

Although this is a simple exercise, don’t doubt its effectiveness in helping to lose those love handles fast.

To start, stand tall and straight with the feet shoulder width apart.

Bend the knees slightly then lower the upper body to one side and then to the other side.

Do not lean forward or backwards, only side to side.

The Torso Twist:

This is an excellent exercise to follow the side bend as you are already in the standing position. The torso twist is also quite effectual at eliminating those ‘love handles’.

From the standing position, with feet still shoulder width apart, twist the torso in a slow motion from one side to the other side.

Be sure to use the torso to twist, not the hips or the exercise won’t work. Keep the upper body straight and don’t bend. Focus on using the oblique muscles to do the twisting.

Plank Exercise Pose:

Lie on your stomach, feet together.

Now place your hands under your shoulders and extend your arms into push-up position.

Contract your abs.

Keep your body straight and elongated, from your feet through your head.

Hold for 10 breaths.

Plank Exercise with Knee Touch Oblique Exercise:

Begin in push-up position, fully extending your arms to lift your body off the floor.

Elbows and knees should be straight, body elongated, with your weight resting only on your palms and the balls of your feet.

Keep your abs tight. Very slowly touch your left knee to the floor, then slowly with control return it to starting position.

Don’t let your lower back sag when your knee drops to the floor; this is trickier than it sounds. Repeat on opposite side.

Continue alternating sides. Each alternating side equals one rep.

Forearm Plank Exercise Pose:

Lie on your stomach, feet together.

Clasp your hands in front of you so your forearms are on the floor.

Now flex your feet so your toes are braced against the floor and your heels are pointing toward the ceiling.

Lift your torso and legs off the floor so you’re supporting your weight with only your forearms and toes.

Don’t let your back arch, and don’t raise your butt toward the ceiling; keep your body long and straight.

Hold for 10 breaths

Side Stomach Plank Exercise:

Sit on your right hip with your legs straight, your left leg stacked atop your right leg. Place your right hand on the floor beneath your shoulder.

You can balance yourself by placing your left hand on the floor. Now fully extend your right arm so your hip and thighs come off the floor. Place your left arm on your left hip. All your weight is being supported on your outer right foot and right hand. Lengthen your body into one long diagonal line from your heels through your head.

Hold for 10 breaths.

For more of a challenge doing this exercise, stretch your right arm straight upward, which will work the side stomach and abdominal obliques even more.

Fitness Words to Live By...

Fitness is a lifestyle.
All you need is a little motivation.
Train hard...No Pain, No Gain.

Pushing your body to the limits.
Energy to build muscles, adrenaline to pump you up.
One step is where it all starts off...
Putting in the time and effort no matter what it takes.
Living a life of dedication...and
Earning the body you worked so hard to get...

Sitting down is not an option...
Universal gyms are a great alternative to free weights.
Cardio is always a must...and finally
Keep true to your diet.