8 Weeks to a Better Body

If you’re looking for a really good workout plan for the gym, this is one I LOVE! It’s great whether you’re a seasoned veteran stuck on auto-pilot or just starting out and need some direction.

It works on the premise that you’ve got to keep hitting your body with something different or else it gets used to common movements and doesn’t improve. So the first week is Circuit Training, second week is Heavy Sets, third week is High Reps (or Light Sets), fourth is Supersets, and then back ’round again but it takes it all up a notch.

Here’s a link to download the program:
8 Weeks to a Better Body

You’ll see that it scopes out exactly what to work on each day. For specs on what’s involved in Circuit Training, Heavy Sets, etc. there’s info at the bottom of page 3. I got all this from Muscle & Fitness Hers so rep counts are tailored for women.

Guys can use the same program, just reduce the reps as follows:
• 10-12 max for Circuit and Supersets
• 6-8 max for Heavy
• 12-15 max for High Reps

Checkboxes are there so you can chart your progress. Put this somewhere you’ll see it (ie. your fridge) and as you start checking off boxes, you’ll want to keep the flow going. Helps you stick with the program if you can see it.

For the different kinds of exercises you can do, Bodybuilding.com is a great resource with detailed instructions and videos: View Exercises Here

Click any exercise and there are tabs at the top, too, for Male and Female.


ps. If you need a good gym nearby, I go to the Gold’s Gym down the road at Clocktower. I think membership right now is $29.99/month. It’s open 24 hrs a day and awesome.


Energy All Day

Okay, it’s 9:30 pm and I’m bustin’ with energy that hasn’t stopped since this morning … I swear I could go out and run right now! Haven’t contributed yet to this blog so figured it’s as good a time as any and I could share what I’m doing.

Up this morning and downed a mixture of C4 Extreme and Ionix Supreme. Both are serious energy boosters on their own but, wow, combine them and it’s like some kind of chemical explosion … minus the chemicals. ; )  Check out the write-up on C4. The guy isn’t kidding. You know, about wanting to do more sets, hit extra body parts, etc. Went running this morning then hit the gym afterwards. Worked back and biceps then had a crazy urge to do legs, too, but was crunchin’ on time so had to leave that for another day.

Grabbed a recovery drink on the way to work — IsaPro + IsaCalcium. The whey in the IsaPro is undenatured meaning the enzymes that help you absorb protein aren’t killed off in the production process and you get a lot more of the good stuff in your system. Lot better than most stuff out there. All this Isa stuff is from a nutrition program I’ve been on. Lost 10 lbs. in the first 10 days so it really works. Highly recommend it!

Lunch was a normal lunch. Stuff I brought from home. Healthier that way. If you stay 400-600 calories on that you’re really good. Dinner was a protein shake. IsaLean Vanilla + some canned peaches = peaches n’ cream … Dee-lish!

And that’s it! I think energizing up in the morning — on an empty stomach so your system absorbs it all like a sponge — is pretty key. And then eating clean and staying active. Today a couple of us went and grabbed a walk around the grounds. That so helped with the midday I’m-sick-of-sitting-at-my-desk syndrome. We need to do it more. Any takers?

Oh, and I’ve been eating dinner (my shake) by 6:00pm so that gives my body a good long time to burn off what’s in my belly and start working on stored fat. Of course, drink lots of water through the day. Keeps the machine rolling and helps clean you out. Taking a good multivitamin each day is also pretty important.

K, that’s my 2-cents. Rock on!

Day 03 – Shoulders, Biceps & Triceps

Good workout this morning.  I’m putting up good numbers that are at the top end of anything I’ve ever put up in P90X before.  I’m setting a solid base that I can use for improvement.

During the videos Tony Horton is constantly pushing you to write down what you did.  He’s right.  My workout sheet has a single page for each workout type.  So next week, when I’m doing this workout again I can immediately see what I did today and I can push myself further, even if it’s a tiny bit: 2.5 more lbs or 1 more rep.  In two weeks I can look back and see that I’ve improved and push even harder to keep that momentum.

Only one sour note today: my knees are very unhappy. Thankfully, they didn’t get much action this morning.  I’ll try Plyo X again next week, but if they start complaining again I’m going to have to swap in Cardio X instead.

Near the end of the workout, one of the support muscles in the back of my left shoulder started tweaking and spasming.  From previous experience I know that that muscle would have stayed tight all day and possibly put strain on my neck as the two muscle fought.  My neck is one of my historic weak points for injury.  A lady holding the two sizes of RumbleRoller

So I pulled out my RumbleRoller and set to work.  (thanks to Tom K. who told me about RumbleRollers)  After a minute of discomfort I felt the muscle stop spasming.  So go RumbleRoller.

On a side note, completely unrelated to working out, but something that I’m excited about: my iPad 3 is in transit and should be here tomorrow 😀