Had a great workout!

Today was the last workout of the week and I really gave it all I had! Since Marion had exercised a little earlier in the day, I worked out on my own today.

So, instead of resting in between each set I went from one exercise to another and used lite weight 10lb dumbbells during the lunges and Y-Squats (with weights it's like doing a dumbbell press and squat at the same time), by the time I finished with the Chop Squats I was so winded I had to take a 2-3 minute break before finishing off with my Alligator Push ups.

The biggest change I noticed was with the Alligator Push ups; at the beginning of the week I thought they were impossible, but today they were easy. Next week I'll be doing two sets of everything and I'm looking forward to it. I can't say the same for Marion; but I know she'll get it done!

My workout exercise examples....

Please don't try any of these exercises without knowledge of how they are done. This post is an example of what I am doing and should not to be used as a guide on how to exercise...... hopefully you are entertained (at the very least), and if it motivates you to continue toward your fitness goal.....fantastic!

As promised here are pics of me doing some crazy sounding exercises....... if you liked this post and would like to see more examples of me doing crazy sounding exercises just let me know by Digging this post (clicking on the Digg button at bottom of post) or posting a comment stating so.....thanks!

What I like to call the Alligator Push up.... 1/2 half of the exercise...I alternate left, right..thus using a 4 count.

Starting position.....

........... 1/2 completed


I like using a 4 count with this exercise.... 1-2-3--1, 1-2-3--2 and so on for 5 (total) 4-count reps.

An ab exercise for those who love abs..... or just want to see me on my back (I'll leave that one alone).
What I call the Beetle Crunch (sounds better than the Bug Crunch or the Dying Cockroach)
I described this one in the previous post, probably didn't make sense then...hope it does now.








Finally, we have the Squat Chop....... 1 set consists of 15reps left and 15 reps right side....pics from 1 right side rep.

From starting (up) position to bottom of squat position with a chopping motion across the body... This works the delts, quads, glutes, abs, and after 15 reps per side you really feel like you got it done!

Workout two in the bag..

Our 2nd workout went well, still not too intense.....mainly since we're only doing one set per exercise this week. Next week we'll be doing 2 sets per exercise, with 3 sets the following week. The 4th week we'll add weights and maybe additional exercises after that.

Marion's quads and glutes were a little sore from Monday's workout, not sure if from the lunges or the Squat Chops, but either way perfect start for our program. She was able work the muscles she wanted to with no weight and just one set! She'll soon adapt, but slowly, which will allow her to stay with the program the initial soreness, as well as strengthen the muscles (slightly), and increase her muscular endurance. As the week progress, her strength and endurance will go up and she be fully ready to add weights by the 4th week.

Today, we changed out the medicine ball for weights on the Squat Chops. I used 25lbs and Marion used 10lb (same as the medicine ball). We also changed our ab routine slightly, neither of us felt as we had work our abs after Monday's routine, so I've changed our ab flex exercise to what I like to call the beetle crunch (on your back with legs and arms in the air, with your chin forward, and head level, reach and try to touch your toes, holding the crunch for 1 second). The alligator push ups were a bit easier to do (less awkward), although still physically taxing. Not looking forward to doing 2 or 3 sets of those, but I'm sure they'll get easier every workout.

In my next post, I'll show examples of the Beatle Crunch, Alligator push ups and Squat Chops. Until our next work out, Just keep getting it done!

Grill to better health!

After doing our 30 minutes of cardio on our crosstrainer, we finished off our day with some grilled asparagus and chicken breast seasoned with olive oil and fresh rosemary.

Just picked up my first gas grill (have been doing the charcoal thing up until now), and we will be cooking on it more than our stove from now on. Most of the stoves here use electricity to heat a ceramic top, hence we have really missed cooking with flame.

From now on we will be mostly grilling our dinner, which will be a vegetable and a good source of protein. I don't plan on having beef more than 2x a week, so most of the time it will be chicken or fish.

I'm sure our neighbors will think it strange when they see me grilling this winter in the snow!

New Start...... plus one more!

As you can see, I changed up the look of my blog, which goes well with my new start. This time my wife will be getting in shape with me!

Monday: 21 May 07
Today, I started my new workout routine, slightly modified, because Marion (my wife) is working out with me. She is really looking forward to seeing her abs again, so I'm sure she will keep us both on track!

Although, she won't be posting her stats or pics during her fitness journey, I think I can convince her to post a before and after shot once she's in shape again....... we'll see. I on the other hand will be posting a weekly pic, my weight and body fat % average based on my body fat scale readings and a monthly before and after pic comparison.

Before I forget my current stats..... Bodyweight: 195lbs Body Fat: 14.6% Hydration: Low

Some big differences in my previous programs, I'll be doing most of my workouts at home and with very little weight (to start out), in fact the first few weeks will be done with no weights and 10lb medicine ball for 1 or 2 of the exercises.

I'll go over each exercise and include a pic or two later this week. For now, here is a quick breakdown of what I'll be doing.

Resistance training followed by walk. Mon, Wed, Fri
30min Cardio followed by walk Tue, Thur, Sat
Long walk: Sunday

Resistance training for the first few weeks will consist of these exercises:
Ab Flexes
Lunge
Y-squat
Ab ball crunches
Tricep Push ups
Diagonal Squats w/ medicine ball
Alligator Push ups

The walks after our routine will be with Zoie-in Stroller, Zoie-in carrying harness, or had weights while the other person either pushes Zoie or carries Zoie.

Sunday will be an active rest day, going for a long walk (over an hour or more) with Zoie and no weights.

Done with volleyball.....

It's been awhile since I've posted here......... Played my final volleyball game for the season Monday. My knees are very happy about that. Will have to work on strengthening them as well as loosing some body weight if I want to play again next year. The body weight I played at during my prime was 175lb, right now I'm about 190+. I haven't checked this week, and will put it off until the end of this week, when I post my new stats. I can tell you now they are going to very un-motivating!

I have been slacking on my eating plan. If you were to suggest that I haven't been following a eating plan, since little Zoie's birth, you would be very close to the truth. The cardio, by itself hasn't been enough. I definitely have to get back on track with my resistance training in addition to following my eating plan and continuing regular cardio training. My new pics will not be fun to take but they will be a good motivator and starting point, before getting back on track.


I'll will be starting a new 6 month progress resistance training program (details to follow in another post) that will hit my core muscles as well as progressively strengthening my tendons and support for my joints while adding muscle.

Soon our little Zoie will be running around, and I plan to be a good role model and example (of a healthy lifestyle) when she gets older. So, if you have been slacking lately, no worries, it's a great time to get back on track. If you haven't and are making great progress....good job....keep it up, and prepare to watch me get it done!

Nothing but volleyball....

Weighed in for the last time in our "Fat boy contest". Came in at 189lbs and 13.6% bodyfat. Not too bad for slacking off this past month! I have lost some muscle, and but didn't gain any bodyfat either. Had to pay back some of the money I had won, last week but, got back on track this week.

With hours of volleyball everyday this week and a few times last week, plus the great walks we're taking Zoie on.

For now I'll keep playing volleyball and enjoying the California-like weather (of the past few days), and slowing start hitting the weights as volleyball season starts to wind down.

Sad sad day......

I haven't been going to the gym (although I have been playing a game or two of volleyball) and our Sharpei has been really sick lately, so haven't felt like posting lately.

Today Iku, our Shar-pei, died (she has been really sick for a while now).

It's going to be so strange without her around; doing all the unique things that Shar-pei's do.

So, I won't be posting for a few days.