HAPPY THANKSGIVING

I have been having a hard time writing lately. I have many items in my head just haven’t put the “pen to the paper” so to speak.
So are you ready to over indulge? I am J ! Hey it is not something you do all the time so do not dwell to much on it. If you are following a good diet like “EatStopEat” you have no worries. Better yet think of the GREAT workout you WILL have on Friday, with all that potential energy in your system, once you can get off you ass that is…hahaha [this does not include “Black Friday shopping].
Here is a compound exercise you can try Friday, actually it can be several.
Version 1: Take a kettlebell, or dumbbell, snatch it overhead fully squat down looking up at snatched bell, twisting your torso slightly to the side you are using, come up reversing twist, switch hands repeat as many times as you can in 15 minutes
Version 2: Take a kettlebell, or dumbbell, snatch it overhead, bring it down to your shoulder then press it back over head, fully squat down looking up at snatched bell, twisting your torso slightly to the side you are using, come up reversing twist, switch hands repeat as many times as you can in 15 minutes
Version 3: Do a Burpee, [squat thrust] come up, grab a kettlebell, or dumbbell, snatch it overhead, bring it down to your shoulder then press it back over head, fully squat down looking up at snatched bell, twisting your torso slightly to the side you are using, come up reversing twist, switch hands repeat as many times as you can in 15 minutes
One of the above should help burn some of the calories you put in for energy!

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HAPPY THANKSGIVING -THANKS FOR READING

FIND WAYS TO INCREASE INTENSITY

Hopefully when you finish reading this you will discover a few ways to make sure you increase your intensity each workout.
First what is intensity as it applies to working out? I like to define intensity as amount of work done during a workout period [time frame]. So you can increase the weight, reps, or sets or decrease the time worked out. Simple, right? If you are following “Turbulence Training” {TT} it may be simple, for example if you did 3 sets of incline flies as part of one of your TT blocks, and you got 10 reps on your 1st 2 sets, and 8 your 3rd you would have to get more then 8 next time, or increase the weight to start with. You would do this for all you blocks. So as long as you increased by 1 rep for example you have made some progress! Now what if you are following “Escalating Density Training” [EDT]? You will need to have a little more planning.
Here is how I do it:
I take the exercise(s) that I will do, we will use double ketttlebell snatches here, the 1st block lays the ground work. Say I got 50 reps total in the 15 minutes. I start each block by doing 5 reps so I also time the 1st few, a set of 5 takes me 15 seconds. The next workout I would want to have a 10% increase making it 55 reps. So 55/ 5 = 11 That’s 11 sets of 5. 11 sets of 5 at 15 seconds each is 2 minutes and 45 seconds of actual workout time, leaving 12:15 seconds of rest, or a little more then 1 minute 10 seconds. What I do here is divide it in ½ that is where I will start, 35 seconds, and increase in 10-15 econd intervals as I get tired. This has worked for me, give it a try and adjust as needed. Remember you want to improve every workout, is that 100% possible? NO, for example I work 12 hour shifts, some days I just don’t have enough in my tank, so then I use the “mirror gauge”. What is that you ask, after you workout you look yourself in the eyes and ask if you honestly gave it all you could, after all in reality the only one you need to answer to is YOURSELF!

Note: 5lbs down 10 to go!



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DISCOVER MY AUG. WORKOUT

This month {I know a little late starting Aug.} I will concentrate on more compound movements, to increase the fat burning. I will also add “tabatas” after my EDT sessions. The exercise I will concentrate on doing for my “tabatas” is “burpees” [squat thrust] and if my strength is up on a given day will throw in a kettlebell swing with them. Of course each day will include some core/ab work. Tuesdays and Thursdays interval training. I am really into using “WorkoutMuse” with the interval training now. Ok here we go
Monday
EDT
PR1 - 15 minutes
Double Kettlebell Clean and Press

PR2 - 10 minutes
Pull-ups and Dips

Tabatas

Wednesday
I will train using “Turbulence Training” and Interval training. I know this isn’t good to do but I will go by feel on Wednesdays. If I feel my legs need more work, or chest, or back, etc… so be it.

Friday
EDT
PR1 – 15 minutes
Kettlebell Snatches – single arm

PR2 – 10 minutes
Renegade Rows with push-ups [Wearing a weighted vest}

Tabatas

What do you think? Any comments, suggestion?

3 Lbs down -12lbs to go – continuing with “EatStopEat” and the “Warrior Diet”

REMEMBER THIS IS THE LAST 24 HOURS FOR THE SPECIAL ON 6 PACK ABS QUEST!!

UPDATE

Just wanted to give a status updat I am down 22lbs, with 18 to go!
Somethings I have been doing besides Turbulence Training are as follows. I have been supplementing daily with @20 grams of additional fiber, thats besides what I get in my diet from food. Speaking of diet I have been following the "Warrior Diet", eating 2-3 apples a day and raw almonds. Been drinking 50-75 grams of Whey a day [75 on workout days]If anyone is interested in more details let me know and I'll give more....

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