Summary Of Quads, Hamstrings and High Intensity Cardio

Here are my results of this mornings awesome workout.

I decided to stay with 1 legged leg presses as my only quad exercise today.  1 legged leg presses forces my repaired leg to do work.  Still in the rehab phase.

1 legged leg presses 6 plates x 20,20, 7 plates x 18,18

Back Extensions added 35 lbs x 25,24

Seated leg Curls 230×6,5

10 minutes of high intensity interval cardio. 

1 minute of super high intensity followed by 1 minute of much lower intensity.  5 cyles of low, high etc

Total distance covered on The Life fitness elliptical .77 mi on manual program, resistance of 17

A great workout.

Tomorrow is Back and Biceps and more high intensity cardio.  Check back then.

Have a Great Day,


Journaling Your Way To Success

I have mentioned this many times but deserves mentioning again.  Writing down everything relating to your exercise and nutrition program is key to achieving your goals.  As I work with clients through my online coaching program I stress with them the importance of journaling.  Especially, nutritionally when we are concerned with getting really lean.  You must know what is in the foods you are eating.  You must record foods, protein, carbs, and fats in those foods.  After several days of journaling you will find that journaling gets much easier and suddenly you are much more aware of what you are putting in your body. 

Action Step

Today, get a notebook and write down everything you consume.  When you get to a computer look up all those foods in an online database.  Record protein, carbs, and fats for all those foods.  Do this for a month.  I promise you will lose weight.  Do your best to consume foods that are low in saturated fats, low in sugars,and consume small portions of protein with each small meal.  Preferably 5-6 small meals per day.  If you get hungry eat more clean food.

Just do it no matter how painful it is to write things down.  DO IT!!

Have a Great Day,


Fat Loss Responsibility

Take responsibility for where you are today.  If you aren’t as lean as you want to be, take responsibility.  It is no one else’s fault but your own.  Stop blaming others and take radical action today.  I know, I know, I have heard it all before.  You are so busy, you just don’t have time to eat healthy meals.  Or life is so stressful, that you  just have to eat that unhealthy food to soothe your stress.  I don’t know what to say other than, if you want to achieve your weight loss goals you better stop blaming others and situations that life has put you in.  You had better start gaining control over your life, your emotions, and you had better start taking action.  That is, if you want to get it done.  Decide right now, are you ready?

Now get to it,

Yours Truly,


Mr. USA doing curls

Get To Basics

Goodness gracious.  This morning I have witnessed so many folks performing goofy exercises.  Not to focus on the negative here but come on. Lets get back to basic movement patterns.  Basic exercises like: lunges, squats, leg presses, flat presses, incline presses, overhead presses, pulldowns, pullups, rows,curls, standing calf raises,etc.  I see so many folks spending the bulk of their training time doing ab crunches and wondering why their body is not changing.  Or one better than that, for leg training they do leg extensions with no time spent on multijoint leg exercises like those listed above.

If you don’t know better study my training routines.  You will see 90% of our time is spent on the big, basic movement patterns.  Get good at these basics.  I know it doesn’t sound glamourous like some of the “celebrity” trainers are promoting.  But, do it.

Just Ranting Today,

All in an effort to help you!




Today lets talk about balance.  I believe balance is very important to success and long term happiness in most aspects of life.  You show me someone who is extreme in an activity and I’ll guarantee you they won’t last long in that activity.

Lets look at a couple examples specifically relating too exercise and nutrition.  First, lets start with exercise which I think runs parallel to life principles.  A lot of folks start an exercise routine and they jump in doing an hour a day of cardio along with 1 hour of strength training.  Individuals think that exercise must be hard, long and painful.  Since they have been inactive for many years they have a lot of time to make up, right??  Soon after they start this extreme approach (which is my opinion) they find them selves totally exhausted.  This whole process takes about 2 weeks to go from start to exhaustion.  They wake up on the 3rd week and there is no way they are going to the gym to workout.  Their body hurts, muscles ache, and besides they haven’t lost any weight in fact they weigh more.  All that work hasn’t gotten them closer to their goal.  Now this individual wants nothing to do with health, working out, or eating right.  No way!!!   I don’t blame them.  Do you?

Now lets look at what went wrong.  First, we are taught in school or media that exercise must be painful, and consist of long workouts.  Besides we all have seen what happens on “The Biggest Loser.”  Let me set the record straight.  Exercise should not be painful.  Exercise should stimulate your muscles by choosing proper exercises, rep ranges, form, and frequency.  Exercise should be intense and brief.  Many, many times I recommend clients to strength train 3 days per week for 45 minutes per session and perform cardio 3 times per week for 20 minutes.  That is less than 3 hours of workout time per week.  Compared to the individual working an hour and a half a day 5 to  6 days per week.  I promise you if you are choosing the right exercises you won’t need more work than that.

Finally, lets look at the reasoning behind the above example actually gaining weight from this extreme exercise program.  Working out for more than 1 hour tends to be very hard on the body.  Long exercise sessions tend to drain the immune system, excessively break down of muscle, cause production of cortisol (hormone that wil cause your body to hold on to bodyfat), and many other negative effects.  After this long exercise session the individual is now completely exhausted and to make up for this exhaustion they overconsume nutritionally in an attempt to recover.  That is what causes the weight gain.  The overtrained person is actually causing too much damage to the body and they are  over eating in an attempt to have energy to function.

Balance is the key.  Balance of exercise, balance of nutrition, balance of cardio.

Have a Great Day and Stay Strong,