Monday, July 12, 2010

MORNING WORK OUT

Strength Training - Core

1.  Chinnies - 3 sets of 20

2.  Bench Crunches - 3 sets of 20

3.  Bicycle Crunches - 3 sets of 20

4.  Hip-to-Hip w/Plate - 3 sets of 15 reps at 25 lbs

5.  Side Touches w/ Plate - 3 sets of 15 reps at 45 lbs

6.  Windshield Wipers - 3 sets of 15 reps at 45, 65, and 95 lbs

Cardio Training - Elliptical Machine - 30 minutes

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Ready to get skinny?  www.UltimateFightersDiet.com

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EVENING WORK OUT AT RIVEN ACADEMY

Two Sessions of Renegade Boot Camp w/ Jason Mertlich, Instructor

AirDyne Bike - 30 minutes

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Friday, July 09, 2010

MORNING WORK OUT

Best Results EVER!

Strength Training - Legs

1.  Calf Press on Leg Press Machine - 3 sets of 20 reps at 360, 380, and 410 lbs

2.  Leg Extensions - 3 sets of 15 reps at 135 lbs

3.  Leg Press Machine - 3 sets of 15 reps at 360, 380, and 410 lbs

4.  Barbell Lunges - 3 sets of 15 reps at 50, 55, and 60 lbs

5.  Seated Leg Curls - 3 sets of 15 reps at 135 lbs

6.  Overhead Barbell Squats - 3 sets of 15 reps at 45, 50, and 60 lbs

Cardio Training - Elliptical Machine - 30 minutes

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visit: www.UltimateFightersDiet.com

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Thursday, July 08, 2010

So, people keep asking me how much weight I’ve lost.  I first started this blog a couple of years ago when I was in the process of losing 100 lbs.  Well, in the past couple of years, I’ve peeled off a total of 170 lbs!  At some point, I’ll have to get new pictures on this blog!  Now, even though I would like to lose another 20 lbs, I’m more concerned about increasing muscle tone.  So, I am still sticking to a pretty strict diet (by most people’s standards), but also trying to improve my understanding of weight training and cardio training!  I hope that by putting my work outs here that they can help you.  I also highly recommend visiting http://www.UltimateFightersDiet.com and downloading your own copies of the ebooks on that site.  Also, if you’re on FaceBook, you should join the group called “Ultimate Fighter’s Diet”.  Lots of good advice on that page!

MORNING WORK OUT

Strength Training - Back & Biceps

1.  Underhand Cable Rows - 3 sets of 15 reps at 100 lbs

2.  Cable Rows - 3 sets of 15 reps at 100 lbs

3.  Cross Cables - 3 sets of 15 reps at 5, 10, and 15 lbs

4.  High Cable Curls - 3 sets of 15 reps at 15, 20, and 25 lbs

5.  Incline Dumbbell Curls - 3 sets of 15 reps at 20, 25, and 30 lbs

6.  Hammer Curls - 3 sets of 15 reps at 25, 30, and 35 lbs

Cardio Training - Elliptical Machine - 30 minutes

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Visit: www.UltimateFightersDiet.com

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Wednesday, July 07, 2010

This Diet is for EVERYONE!

MORNING WORK OUT’

Strength Training - Chest & Triceps

1.  Bench Press - 3 sets of 15 reps at 95, 115, and 125 lbs

2.  Cable Crossovers - 3 sets of 15 reps at 30, 35, and 35 lbs

3.  Cable Flies - 3 sets of 15 reps at 20, 25, and 30 lbs

4.  Cable Sweeps - 3 sets of 15 reps at 10, 15, and 20 lbs

5.  Tricep Pushups - 3 sets of 15 reps

6.  Rope Pressdowns - 3 sets of 15 reps at 40, 50, and 50 lbs

Cardio Training - Elliptical Machine - 30 minutes

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Visit: www.UltimateFightersDiet.com

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EVENING WORK OUT AT RIVEN ACADEMY

Two Sessions of Renegade Boot Camp (one at 5:30 PM and one at 7:30 PM) with Jason Mertlich, Instructor

Spin Bike for 30 minutes