Run at the Beach
The past 2 days have been nothing but Cardio for me...nothing special, just working out the most important muscle in the group...the heart.
Today, I ran only 2 miles from Mission Beach to Pacific Beach....all on the nice and beautiful sand. One of these days, I'd love to run a Marathon...I just need to get my muscle mass down quite a bit and build up my endurance.
Sunday, May 30, 2010
Thursday May 27
Shoulders, Abs, and Cardio
Shoulders:
Single Side Laterals (5 sets with 15-12 reps)
Cable Upright Rows (5 sets with 15 reps)
Reverse Grip Front Raises (5 sets with 15-12 reps)
Machine Military Press (5 sets with 10 reps)
Abdominals:
Side Bends
Crunches (100 each- sides and front...300 reps)
Cardio:
Turbo Kick Class
Shoulders:
Single Side Laterals (5 sets with 15-12 reps)
Cable Upright Rows (5 sets with 15 reps)
Reverse Grip Front Raises (5 sets with 15-12 reps)
Machine Military Press (5 sets with 10 reps)
Abdominals:
Side Bends
Crunches (100 each- sides and front...300 reps)
Cardio:
Turbo Kick Class
Wednesday, May 26, 2010
In the Heat of the Night Tuesday
Talk about Hot and Humid...It was extremely hot and there was almost no ventilation in the aerobics room. I took the Hip-Hop Class which is always fun to do on a Tuesday Night but something was wrong...it was extremely hot and 15 minutes into the class, I had to change shirts due to the fact that my body was burning up and I needed some ventilation (I was wearing my short sleeved Adidas Soccer shirt and replaced it with my ventilated sleeveless muscle shirt)
I remember my body wanting to quit 45 minutes into the class and drinking alot of water but my mind told me not to...it was a matter of endurance for me.
As I started the next class(Circuit Training), I was watching loads of sweat dripping on the floor...I had already committed to the class and it was all HEART that drove me to finish it. There was a couple of times where I just wanted to say, "Quit"...but I would not give in. I just stopped for a second...got a really short breather, and drank more water to re-hydrate myself, and got back on the floor....it was a "Battle of Wills" for me and there was no way in hell, I was gonna lose.
As I got home, I felt like I just went 15 rounds with Muhammad Ali (in his prime)and my whole body was spent...my arms, my abdominals, my legs...everywhere on my body felt the fatigued.
Did I over push myself tonight...I might have, but then again, probably not. I didn't quit on myself and to me, that's important. I won a pyschological edge on myself tonight and I'm guessing that if I want to achieve my goals in life...I have to "Just Do It".
I remember my body wanting to quit 45 minutes into the class and drinking alot of water but my mind told me not to...it was a matter of endurance for me.
As I started the next class(Circuit Training), I was watching loads of sweat dripping on the floor...I had already committed to the class and it was all HEART that drove me to finish it. There was a couple of times where I just wanted to say, "Quit"...but I would not give in. I just stopped for a second...got a really short breather, and drank more water to re-hydrate myself, and got back on the floor....it was a "Battle of Wills" for me and there was no way in hell, I was gonna lose.
As I got home, I felt like I just went 15 rounds with Muhammad Ali (in his prime)and my whole body was spent...my arms, my abdominals, my legs...everywhere on my body felt the fatigued.
Did I over push myself tonight...I might have, but then again, probably not. I didn't quit on myself and to me, that's important. I won a pyschological edge on myself tonight and I'm guessing that if I want to achieve my goals in life...I have to "Just Do It".
Monday, May 24, 2010
Monday Back Workout
Today, I worked out the Back...I tried different things today to keep it interesting and to keep it fresh. Here's what I did...
Back Workout:
Cable Pullovers (5 sets with 12 reps)
*note- pullovers work the ribs as well as the back muscles...never go extremely heavy on this
Cable Rows Heavy (5 sets with 12 reps)
Machine Seated Pulls (5 sets with 12 reps)
Cable Behind the Neck Pulldowns (5 sets with 12 reps)
Cable Pulldowns Front Chest (5 sets with 12-10 reps)
Cardio Workout:
Turbo Kick with Alee Teaching the Class
Back Workout:
Cable Pullovers (5 sets with 12 reps)
*note- pullovers work the ribs as well as the back muscles...never go extremely heavy on this
Cable Rows Heavy (5 sets with 12 reps)
Machine Seated Pulls (5 sets with 12 reps)
Cable Behind the Neck Pulldowns (5 sets with 12 reps)
Cable Pulldowns Front Chest (5 sets with 12-10 reps)
Cardio Workout:
Turbo Kick with Alee Teaching the Class
The rest of the week...
Wednesday and Thursday - May 19 & 20...rest
Friday May 21:
Turbo Kick Class with Georgetta Teaching (subbing for Ai)
Shoulder Workouts (5 different workouts with 5 sets)
Saturday May 22:
Chest Workouts (5 different workouts with 5 sets)
Legs (10 sets of Squats - heavy)
No Cardio
Sunday May 23:
Short workout....Just worked out the arms
*note- I had a Party to go to so time was limited
Friday May 21:
Turbo Kick Class with Georgetta Teaching (subbing for Ai)
Shoulder Workouts (5 different workouts with 5 sets)
Saturday May 22:
Chest Workouts (5 different workouts with 5 sets)
Legs (10 sets of Squats - heavy)
No Cardio
Sunday May 23:
Short workout....Just worked out the arms
*note- I had a Party to go to so time was limited
Tuesday, May 18, 2010
Arms and 2 Aerobic Classes
I did a Split today...my Arms and 2 Aerobic Classes.
In the afternoon, I worked out my biceps...
Biceps:
Hammer Curls (6 sets with 15 reps)
Seated Dumbbell Curls (6 sets with 15-12 reps)
Machine Preacher Curls (6 sets with 15 reps)
Straight Bar Curls (6 sets with 12-10 reps)
Aerobics:
Hip-Hop Class (first hour followed by...)
Circuit Training Class (Weights and Cardio)
In the afternoon, I worked out my biceps...
Biceps:
Hammer Curls (6 sets with 15 reps)
Seated Dumbbell Curls (6 sets with 15-12 reps)
Machine Preacher Curls (6 sets with 15 reps)
Straight Bar Curls (6 sets with 12-10 reps)
Aerobics:
Hip-Hop Class (first hour followed by...)
Circuit Training Class (Weights and Cardio)
Fitness Shoes - Pros and Cons
Lately on the television, there's been a push for fitness shoes you can just wear anywhere around and lose pounds and inches off your butt and thighs...as a matter of fact, there is even one commercial that has Legendary NFL Football Player Joe Montana wearing one of these such shoes that rock back and forth and keeps you burning calories as you walk around doing everyday chores.
Reebok calls it the EasyTone; Skechers, the ShapeUp.
These curved-sole shoes, transforming people into human rocking chairs, cost up to $130 and promise to keep you fit even while grocery shopping. During 2009 sales grew 14-fold to $245 million, estimates market researcher NPD.
One problem: "They mostly affect the foot and ankle," says Dr. Michael Ross, director of Rothman Institute's Sports Performance Lab, which counts the Philadelphia Eagles, Phillies and Flyers among its clients. "There is no evidence they will help you tone better or quicker than a regular shoe."
How do you avoid getting ripped off from shoes like these...Join a Gym.
Reebok calls it the EasyTone; Skechers, the ShapeUp.
These curved-sole shoes, transforming people into human rocking chairs, cost up to $130 and promise to keep you fit even while grocery shopping. During 2009 sales grew 14-fold to $245 million, estimates market researcher NPD.
One problem: "They mostly affect the foot and ankle," says Dr. Michael Ross, director of Rothman Institute's Sports Performance Lab, which counts the Philadelphia Eagles, Phillies and Flyers among its clients. "There is no evidence they will help you tone better or quicker than a regular shoe."
How do you avoid getting ripped off from shoes like these...Join a Gym.
Monday, May 17, 2010
Changing Things Around...
This week, I'm changing things around a little. I'll still be doing splits (weights in the afternoons and aerobics at night).
Last week, my muscles were way too fatigued, especially when I tried to do a circuit class and my muscles were a little too spent. I'm trying to build up my shoulders (looking for that cannonball shape)so now I'll be doing my shoulders on Wednesday and Saturday (sometimes on Friday).
Today, I worked out the Chest and Legs...and I did a Turbo Kick Class later in the evening.
Here's the Breakdown of my Workout...
Chest:
Cable Cross Overs (6 sets with 15 reps)
Dumbbell Chest Expanders (5 sets with 15 reps)
Pec Deck (6 sets with 15 reps)
Bench Press (5 sets with 12-10 reps)
Cardio Workout:
Turbo Kick Class
Leg Workout:
10 minutes of Aerobic Leg Raises
Last week, my muscles were way too fatigued, especially when I tried to do a circuit class and my muscles were a little too spent. I'm trying to build up my shoulders (looking for that cannonball shape)so now I'll be doing my shoulders on Wednesday and Saturday (sometimes on Friday).
Today, I worked out the Chest and Legs...and I did a Turbo Kick Class later in the evening.
Here's the Breakdown of my Workout...
Chest:
Cable Cross Overs (6 sets with 15 reps)
Dumbbell Chest Expanders (5 sets with 15 reps)
Pec Deck (6 sets with 15 reps)
Bench Press (5 sets with 12-10 reps)
Cardio Workout:
Turbo Kick Class
Leg Workout:
10 minutes of Aerobic Leg Raises
Sunday, May 16, 2010
The weekend...
May 14th on a Friday:
Chest, Shoulders and a Turbo Kick Class...short and very basic
May 15th on a Saturday:
I had a Busy day that Saturday so all I could squeeze in was doing Stairs at the Convention Center for Cardio.
May 16th on a Sunday:
Today, my body told me to keep it real...so I rested and enjoyed myself. I got to relax and just soak it all in.
Chest, Shoulders and a Turbo Kick Class...short and very basic
May 15th on a Saturday:
I had a Busy day that Saturday so all I could squeeze in was doing Stairs at the Convention Center for Cardio.
May 16th on a Sunday:
Today, my body told me to keep it real...so I rested and enjoyed myself. I got to relax and just soak it all in.
Thursday, May 13, 2010
Back and TURBO KICK
Today, I worked out my Back Muscles to be followed with a TURBO KICK Aerobic Class.
There was no warm-up today because I went straight into my Turbo Kick Class.
Back Exercises:
Wide Grip Pulley Pulldown to the Chest (6 sets with 12 reps)
Cable Rows (5 sets with 12-15 reps)
Wide Grip Pulldown in the Back of the Neck (6 reps with 12 reps)
After all was said and done, I started to get ready for my Turbo Kick Class...It was intense as well as it was fun...
There was no warm-up today because I went straight into my Turbo Kick Class.
Back Exercises:
Wide Grip Pulley Pulldown to the Chest (6 sets with 12 reps)
Cable Rows (5 sets with 12-15 reps)
Wide Grip Pulldown in the Back of the Neck (6 reps with 12 reps)
After all was said and done, I started to get ready for my Turbo Kick Class...It was intense as well as it was fun...
Wednesday Arms (5-12-10)
Just kept it Basic...no Aerobics this Wednesday, but I did Cardio on the Elliptical Machine.
Warm-Up and Cardio:
15 minutes on the Elliptical Machine
Biceps:
Straight Barbell Curls (5 sets with 12 reps)
Seated Machine Curls (6 sets with 20-15 reps)
Hammer Curls (5 sets with 15 reps)
Triceps:
Pulley Pulldowns (6 sets with 15-12 reps)
Upright Kickbacks (6 sets with 15-12 reps)
Machine Pulley Rope Pulldowns (6 sets with 15 reps)
Single Pulley reverse grip pulldowns (5 sets with 12-10 reps)
No Aerobics on this Wednesday...
Warm-Up and Cardio:
15 minutes on the Elliptical Machine
Biceps:
Straight Barbell Curls (5 sets with 12 reps)
Seated Machine Curls (6 sets with 20-15 reps)
Hammer Curls (5 sets with 15 reps)
Triceps:
Pulley Pulldowns (6 sets with 15-12 reps)
Upright Kickbacks (6 sets with 15-12 reps)
Machine Pulley Rope Pulldowns (6 sets with 15 reps)
Single Pulley reverse grip pulldowns (5 sets with 12-10 reps)
No Aerobics on this Wednesday...
Wednesday, May 12, 2010
Double Dose...
May 11, 2010
I did a double dose of aerobics last night...I first had my shot at Hip-Hop Hustle which is a form of Hip-Hop Aerobics, but a little bit fast paced and then I did a Power Sculpt Class with incorperated the use of a Step Board, Weights and alot of stamina.
After 2 consecutive Aerobic Classes in a Row...my body was a little shot.
It's a good thing I didn't do any weight training that day cause I felt it in every muscle in my body.
I did a double dose of aerobics last night...I first had my shot at Hip-Hop Hustle which is a form of Hip-Hop Aerobics, but a little bit fast paced and then I did a Power Sculpt Class with incorperated the use of a Step Board, Weights and alot of stamina.
After 2 consecutive Aerobic Classes in a Row...my body was a little shot.
It's a good thing I didn't do any weight training that day cause I felt it in every muscle in my body.
Monday, May 10, 2010
Monday Shoulders (5-10-10)
Today was another shoulder workout day for me...Here's what I did.
Warm-up:
15 minutes on the Elliptical Machine
Shoulders:
Dumbbell Side Laterals (5 sets with 15-12 reps)
Reverse Front Raises (6 sets with 12-8 reps)
Seated Military Presses (6 sets with 10 reps)
Cable Upright Rows (6 sets with 15 reps)
Cardio:
TURBO KICK Class
*note~ afterwards, I complimented the Aerobics Instructor on how well she teaches her class. Then she complimented on how well I go through her class without breathing hard...I told her I use to be an Aerobics Instructor myself but I was not interested in becoming one in the near future...
Warm-up:
15 minutes on the Elliptical Machine
Shoulders:
Dumbbell Side Laterals (5 sets with 15-12 reps)
Reverse Front Raises (6 sets with 12-8 reps)
Seated Military Presses (6 sets with 10 reps)
Cable Upright Rows (6 sets with 15 reps)
Cardio:
TURBO KICK Class
*note~ afterwards, I complimented the Aerobics Instructor on how well she teaches her class. Then she complimented on how well I go through her class without breathing hard...I told her I use to be an Aerobics Instructor myself but I was not interested in becoming one in the near future...
Sunday, May 9, 2010
Anyone that say's the Instructor Doesn't Matter...
Anyone that says or thinks that the Aerobics Instructor doesn't matter is Dead Wrong...I've been to quite a few classes that this one aerobics instructor teaches and I was patient enough for the past couple of weeks, but this is not going to work.
Today, I saw more than half the TURBO KICK Class confused on what moves they were going to do next. It was horrible. Her timing is way off and when she's telling her next moves, it's almost to the very last second. I've seen some good instructors and I've seen some bad ones...but this instructor really needs to work on her people skills as much as her timing because more than half the class walked out on her class today.
As a former Aerobics Instructor myself, I've always been taught that if the people you teach aren't getting it, then keep it simple. You can go a long way by keeping it simple...that's part of the people skills I see that some of the aerobic instructors really need to learn today.
Also...it's not about how loud or how cool the instructor thinks their music is...It's about getting your message across to the class. Remember...you are there for them (the Class). You make it good and fun and easy to follow, then you will always get repeat customers (or in the case of your class...a following)
That's my 2 cents and my perspective on this...
Today, I saw more than half the TURBO KICK Class confused on what moves they were going to do next. It was horrible. Her timing is way off and when she's telling her next moves, it's almost to the very last second. I've seen some good instructors and I've seen some bad ones...but this instructor really needs to work on her people skills as much as her timing because more than half the class walked out on her class today.
As a former Aerobics Instructor myself, I've always been taught that if the people you teach aren't getting it, then keep it simple. You can go a long way by keeping it simple...that's part of the people skills I see that some of the aerobic instructors really need to learn today.
Also...it's not about how loud or how cool the instructor thinks their music is...It's about getting your message across to the class. Remember...you are there for them (the Class). You make it good and fun and easy to follow, then you will always get repeat customers (or in the case of your class...a following)
That's my 2 cents and my perspective on this...
Friday, May 7, 2010
Turbo Kick - Downtown Chula Vista (5-07-10)
I'm making it a light workout day for me today...I took Ai's class this morning and it was pretty fun...too bad her microphone went out in the middle of the class. The way we did it in the old days...if the MIC went out..we simply yelled out the commands for everyone to hear.
That's the problem I see with alot of the Aerobics Instructors today...they need to improvise alot better. Ai did alright, but it could have been better.
She just needed to turn down the volume for everyone to hear her or...just keep the routine simple. You can go a long way when you keep it simple...especially when things like the microphone going out happens.
Trust me...I know. I was good...damn good and everyone that ever took my class knew it.
That's the problem I see with alot of the Aerobics Instructors today...they need to improvise alot better. Ai did alright, but it could have been better.
She just needed to turn down the volume for everyone to hear her or...just keep the routine simple. You can go a long way when you keep it simple...especially when things like the microphone going out happens.
Trust me...I know. I was good...damn good and everyone that ever took my class knew it.
Thursday, May 6, 2010
Chest Workout (May 6, 2010)
Tonight, I worked out my chest. I hardly work out the chest nowadays because I'm no longer looking for size in the chest area, but I do realize that I still need to tone the chest muscles to look and feel real good about myself...this is how it all went down tonight.
Warm-Up Routine:
10 minutes on the Elliptical Machine (to get the heart pumping)
Chest Workout:
Cable Crossovers (6 sets with 15 reps)
Bench Press (6 sets with 12-10 reps)
Dumbbell Chest Openers (6 sets with 15 reps)
Pec-Deck (6 sets with 15 reps)
Dips (4 sets with 10 reps)
Cardio Workout:
Turbo Kick Aerobics Class*
*note~ there was a substitute instructor tonight...she's pretty good but needs to work on her timing a little
Warm-Up Routine:
10 minutes on the Elliptical Machine (to get the heart pumping)
Chest Workout:
Cable Crossovers (6 sets with 15 reps)
Bench Press (6 sets with 12-10 reps)
Dumbbell Chest Openers (6 sets with 15 reps)
Pec-Deck (6 sets with 15 reps)
Dips (4 sets with 10 reps)
Cardio Workout:
Turbo Kick Aerobics Class*
*note~ there was a substitute instructor tonight...she's pretty good but needs to work on her timing a little
Wednesday, May 5, 2010
Massive Arms Attack...
After taking a day off from weight training, I felt a little hunger in working out my arms...both Biceps and Triceps. I put in a good one hour and a half to get the burn I so desired.
Later on in the evening, I went over to the Bonita 24hr Fitness and did a TURBO KICK Class to finish off my workout....Here's a breakdown of what I did today.
Warm-up Routine:
12 minutes on the Elliptical Machine
Bicep Workouts:
Straight Bar Dumbbell Curls (6 sets with 15-12 reps)
*note: when doing this exercise, you want to try and use a straight bar to work different parts of your biceps
Hammer Curls (6 sets with 15-12 reps)
Machine Pulley Curls (6 sets with 20-12 reps)
Seated Dumbbell Curls (5 sets with 15-12 reps)
Tricep Workout:
Elbow Upright Kick-backs (6 sets with 15-12 reps)
Tricep Pulley Pulldowns (6 sets with 15-12 reps)
Reverse Tricep Pulley Lullbacks (6 sets with 15-12 reps)
Cardio Class:
Turbo Kick Class
Later on in the evening, I went over to the Bonita 24hr Fitness and did a TURBO KICK Class to finish off my workout....Here's a breakdown of what I did today.
Warm-up Routine:
12 minutes on the Elliptical Machine
Bicep Workouts:
Straight Bar Dumbbell Curls (6 sets with 15-12 reps)
*note: when doing this exercise, you want to try and use a straight bar to work different parts of your biceps
Hammer Curls (6 sets with 15-12 reps)
Machine Pulley Curls (6 sets with 20-12 reps)
Seated Dumbbell Curls (5 sets with 15-12 reps)
Tricep Workout:
Elbow Upright Kick-backs (6 sets with 15-12 reps)
Tricep Pulley Pulldowns (6 sets with 15-12 reps)
Reverse Tricep Pulley Lullbacks (6 sets with 15-12 reps)
Cardio Class:
Turbo Kick Class
Tuesday, May 4, 2010
Light Workout...
Today, my body needed a rest so I took advantage of this rest day and just did some Hip-Hop Aerobics...
Monday, May 3, 2010
Mayday Monday Workout (Shoulders)
Today was a nice solid day for working out the shoulders...I even got to try out the REVERSE FRONT RAISES' to attack my shoulders. Here's a Breakdown of what I did today.
Warm-Up Routine:
15 minutes on the Elliptical Machine
Shoulder Exercises:
Seated Reverse Lateral Raises (5 sets with 15 reps)
Side Dumbbell Lateral Raises (5 sets with 15 reps)
Reverse Grip Front Raises (5 sets with 15-12 reps)
Dumbbell Upright Rows (5 sets with 12-8 reps)
Abdominal Exercises:
300 crunches (100 Front, 100 Right Side, 100 Left Side)
A little bit of arms...
Machine Curls (6 sets of 20 reps)
Cardio Workout:
Turbo Kick Class
Warm-Up Routine:
15 minutes on the Elliptical Machine
Shoulder Exercises:
Seated Reverse Lateral Raises (5 sets with 15 reps)
Side Dumbbell Lateral Raises (5 sets with 15 reps)
Reverse Grip Front Raises (5 sets with 15-12 reps)
Dumbbell Upright Rows (5 sets with 12-8 reps)
Abdominal Exercises:
300 crunches (100 Front, 100 Right Side, 100 Left Side)
A little bit of arms...
Machine Curls (6 sets of 20 reps)
Cardio Workout:
Turbo Kick Class
Reverse Front Dumbbell Raises
Description:
In most cases, isolating the front of the shoulders (anterior deltoids) isn’t necessary due to the fact they’re recruited and strengthened every time a pressing movement is performed for the chest.
With that being said, if rehabilitation is your goal or your anterior deltoids are stubborn and require specific isolation, then front dumbbell raises make for a great additon to your routine.
Reverse Front Dumbbell Raises are quite similar to the regular Front Dumbbell Raises, only instead of raising your arms with the palms down, you raise them with the palms facing up.
It hits the front ball of the shoulder like no other shoulder exercise does (and it works the front high upper chest).
Today, I tried this exercise out and the results were incredible...the front side of my shoulders felt the burn after just 4 sets (I was so use to doing them with the palms facing down)
In most cases, isolating the front of the shoulders (anterior deltoids) isn’t necessary due to the fact they’re recruited and strengthened every time a pressing movement is performed for the chest.
With that being said, if rehabilitation is your goal or your anterior deltoids are stubborn and require specific isolation, then front dumbbell raises make for a great additon to your routine.
Reverse Front Dumbbell Raises are quite similar to the regular Front Dumbbell Raises, only instead of raising your arms with the palms down, you raise them with the palms facing up.
It hits the front ball of the shoulder like no other shoulder exercise does (and it works the front high upper chest).
Today, I tried this exercise out and the results were incredible...the front side of my shoulders felt the burn after just 4 sets (I was so use to doing them with the palms facing down)
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