Past Workout

My Work out for last 3 Months has been a 6 day workout for most part. I focused on Toning so I did higher rips you really want to do 15 -20 reps, and if possible push up in between sets(I have just been doing 25 pushups a night) Also notice wed is geared towards improving strength.. You always want to make sure your lifting properly. Make sure you lift enough to struggle on last set. Start out light get your form down, and never worry about what everyone else is lifting. Don’t get caught up with trying to compete with the guy or girl next to you. Do work and focus on lifting right. Here are a couple of sites that have video’s of exercises very useful. Also when I come up with workouts I try do exercises that work out all my muscles. Remember strong core!

http://www.shapefit.com/chest-exercises-incline-dumbbell-flyes-twist.html

http://www.thedietchannel.com/Ab-Exercises-How-To-Get-Great-Abs.htm

http://www.sport-fitness-advisor.com/dumbbellexercises.html

Mon- Chest/Arms /Abs Decline Bench 3 sets of 15, Bench Press 3 sets of 15,Decline dumbbells start at 1 rep for each arm, then both arms at the same time. Work your way up to 7 reps the same way…then work your way back down to 1 rep. so it should be 7, 6, 5 and so on. and then a set of 15 ,
Decline hammer machine start at 1 rep for each arm, then both arms at the same time. Work your way up to 7 reps the same way…then work your way back down to 1 rep. so it should be 7, 6, 5 and so on. and then a set of 15 Cable crossover 3 sets of 15 then do Cable Biceps curl set 15 then the magic 7 again, Then do same for Triceps. Then do Machine chest fly 3 sets of 15 For abs i normally do 2 or 3 machines.. I will let you know when i find a good ab workout

Tues- Legs /Back Leg Press 3 sets of 15( can be switched with Squats) Leg curls 3 sets of 15, Calf Rise 3 set 15, walking lunges with dumb bells pick a nice distance down and back 3 times
Lat pull down 3 sets of 15, one arm row 3 sets of 15, and find a machine for lower back that you line normally sit down and just push back 3 sets of 15

Weds - Chest/ shoulders/ Abs dips 3 sets of 10 Bench press 3 sets of 10-15, Decline bench press 3 sets of 10-15, incline bench press 3 sets of 10-15, flat dumbbell bench 3 sets of 10-15, Shrugs 3 sets of 15, your choice of shoulder machines 3 sets of 15,Machine chest fly 3 sets of 15, machine chest press 3 sets of 15 and your AB Routine

Thurs- Legs/Back Leg Press 3 sets of 15( can be switched with Squats) Leg curls 3 sets of 15, Calf Rise 3 set 15, leg ext 3 sets of 15, hip machine 3 sets of 15 Lat pull down 3 sets of 15, one arm row 3 sets of 15, and find a machine for lower back that you line normally sit down and just push back 3 sets of 1



Friday - Chest /Arms/abs incline Bench 3 sets of 15, Bench Press 3 sets of 15, incline dumbbells start at 1 rep for each arm, then both arms at the same time. Work your way up to 7 reps the same way…then work your way back down to 1 rep. so it should be 7, 6, 5 and so on. and then a set of 15 and then a set of 15 Cable crossover 3 sets of 15 then do Cable Biceps curl set 15 then the magic 7 again, Then do same for Triceps. Then do Machine chest fly 3 sets of 15, Machine Press abs i normally do 2 or 3 machines..

Also i always do some sort of cardio basketball or running (sprints, treadmill, bike , or elliptical )

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Rules of the game –

If you can't be in the gym put your all of your focus on your eating habits. Cut out every thing thats bad for you at least 75% of time if you mess up work out to make it up, and work out hard! Make sure you understand what is bad for you, and what’s good for you.

Drink a lot of water ,but not too much water. Water is great for you so you want to be hydrated but don’t want to add extra water weight.

Don't drink Alcohol its extra calories not to mention most people eat real bad after a night of drinking

Try to eat at least 3 hours before bed

6 small meals I try to eat real health for Break fest oatmeal or maybe eggs and turkey bacon. Make sure lunch is your heaviest meal. Snack on fruits or nuts in between meals.

Go to the gym or workout when you don't want to.. Once you go to gym two or three times when you just don't feel like it. You will feel guilty when you don't go. They say if you do same thing for three weeks it will become a part of your natural routine. This true you also have to be hungry to work out and eat better.

No fast food.....

Cut down on sauces such as ketchup, bbq sauce ,ranch etc.
Get rid of cheese...
No pop

I also take vitamins I take fish oils, Green tea, Cinnamon and Garlic. I take men multi vitamin from GNC

I personally went down the cardio lifting routine, because I didn't want to lose a bunch of weight, and look awkward. My routine is lifting five days a week at least and do cardio every day along with it.
These are the rules that I follow. Don’t look at them and say oh do all that already. Work hard to do it better. Don’t worry about being perfect everyday, but remember if you don’t eat right make it up in the gym. Then make sure your next two meals are good. Take each meal at a time. People think its easy to give up bad eating habits, but its not TAKE it one meal at a time. Tomorrow I will list food’s do and don’ts.

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Life Style Change

Haha So its been more than two months since I setup this blog. I didn’t blogged because I really didn’t know what to blog about. A few grumpy old men gave me a great idea to blog about my success in the gym. I don’t know where to start so I think I will give you all background information, my motivation, Food, rules for success, and then workouts. I want to get through background and motivation tonight so lets see how it goes.

Me-

I have always been into sports, and I think I am somewhat athletic. I played football from 5^th grade until 10^th grade in high school. I have always played basketball but never competitively outside of grammar school. I have always been a big kid since I turned six. There are many factors that went into my weight problem, but I will not get into that. Going into college, I was around 230 and by the time I left I was 267. I like to think I am successful person for my age. I got a degree in Computers studies with a minor in art. Had a 3.2, and a host of awards and very activate on campus. Even meet our board of directors, and meet with President on occasion. I have a full time job, and I am currently perusing my masters in Human Computer Action at Depaul University. I pay for everything I owe my car, my place I stand up on my own two feet.

My family has some big people in it, but not a whole. My mom has diabetes, and has had a stroke. I chalk these up to eating wrong lack of exercise and stress. I have always-wanted to lost weight be that ripped guy with a six pack. My man boobs always made me self-conscious. Being a kid getting made fun def added onto it. Remember were all self-conscious, and I will be first to admit it. Hell up until a month ago taking my shirt off in public was an issue. This will lead me to my motivation.

Here a before picture of me.

Motivation-

As I stated earlier I have always wanted to lose, but never had the focus or dedication to do it. So I noticed that so called healthy people like Reggie white died very early, and I had close family member died who was in pretty good shape. So I started to feel that the way we eat, and our lifestyle has a long lasting effect on our healthy and life. I have tried diets before and had success with weight loss, but I never could achieve my goal really slimming down. A buddy of mine lost a bunch of weight, and so also kinda of felt that if he can do it then I could. I think it really clicked in my mind when Reggie white died that this is a guy who worked constantly, and had access to all tools to be healthy. Yet still died young do to health problems. I didn’t want to be 35 or 40 and my doctor tell me Chavez… You can’t eat this or this or this or this.. So they only way to proactively prevent that was to change my life style. What I am writing about isn’t a diet or something tested in a lab to lose weight. This is my way to change your life style and see success in losing weight while doing it. I want to provide you with my thoughts and actions that has allowed me lose 50 pounds. The first thing is you have to be dedicated and focus. You have to want to change how you eat. If you read my words and think I eat good now.. There is always room for improvement. I want you to understand what I am saying take it and applied to your life to be successful. I also think this blog should give you want I did not have until half-way through my journey. The understand that having the body of your dreams is possible. With the proper diet and exercise, you and pretty much shape your body how every you want. The question you have to ask your self do you want temporary relief or do you want to shake your life up and get relief forever. If you do its going take dedication, and focus. Everyone has but just has to find. I will write more on my rules for success tomorrow!

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