Two-A-Days and I'm Pumped

 

Last week was about going hard, going home, and going hard again.

I began a two-a-day regimen that left me feeling strong, sore, and sleepy. I hit my full body workout once in the morning and once in the evening, hitting the weights hard with plenty of variety to go around.

From leg raises and preacher curls to upright rows and leg curls, I made sure to leave it all in the gym. No body part was spared.

Every time I left the gym, I felt accomplished. I felt physically renewed and drained at the same time. I had found a weightlifting euphoria.

It could be because I've never been close to being a morning person, but I found myself looking forward to hopping out of bed and into my workout clothes at 5:30am.

A quick climb on the stair stepper and I was ready to every machine and free weight I saw. What a wonderful feeling to look around and take in all the variety a good gym has to offer. The Jewish Community Center has such a gym.

And yet, I felt the need to use the exercise room at my apartment complex that has been there for me for the better part of three years.

Combining the two put me into a zone that I can't wait to experience again next week. I'm already crafting an intense session for Monday morning in my mind.

So, with the New Year come and gone, you may have made the decision to embark on a journey to better physical fitness. Try to find something that helps you reach that euphoric state. It may be swimming or running or weight lifting. Whatever it is for you, don't let that feeling get away from you.

Happy New Year and #letsgetstrong.

Madness

I couldn't wait to leave work and head to the exercise room. Once I got home, I decided that I would have a bit of coffee before I went to workout. Saw an article suggesting it and thought I would give it a try.

(61 Ways to Fight Fat)

This is what using coffee as a pre-workout gets you:

• 5 minutes Stationary Bike
• On Resistance 8
• 2 sets/15 reps Lat Pulldown 90 lbs
• 2 sets/8 reps Lat Pulldown 120 lbs
• 2 sets/4 reps Lat Pulldown 150 lbs
• 1 set/12 reps Dumbell Squat/Shoulder Press - 25 lb dumbbells
• 3 sets/5 reps Dumbell Squat/Shoulder Press - 40 lb dumbbells
• 150 Sit-ups (15 Sit-ups completed after each set of exercises)
• 2.5 minutes Stationary Bike
• On Resistance 8
• 1 set 15 reps Upright Row - 70 lbs
• 1 set 15 reps Upright Row - 90 lbs
• 1 set 10 reps Upright Row - 110 lbs
• 1 set 8 reps Upright Row - 130 lbs
• 3 sets 10 reps Dumbbell Squats 35 lb dumbbells
• 5 minutes Stationary Bike (cool down)
• 2.5 minutes on Resistance 5
• 2.5 minutes on Resistance 3

That was one heck of an hour. I wore myself out and it felt great. Probably not the best idea since I had to be at my overnight gig tonight, but who cares. It was a great workout.

Also, I received some free samples in the mail from Beast Sports Nutrition. I can't wait to try them out this holiday weekend.

Everyone enjoy their Labor Day.

Be safe, have fun, and #letsgetstrong.

It's the Return of the Motherf... I Mean... I'm Back

Did ya miss me?

While my frequency of posting ceased, my workouts kept going.

This is what I do. I like to workout. I like to lift weights. I like to ride the stationary bike.

I HATE LUNGES!!! 

I pick stuff up. I put stuff down.

This isn't enough for me.

I'm working towards something, although I have yet to give it the full focus it deserves. Still, things are coming along nicely.

One of these days I get a hang of this whole nutrition thing. I just happen to love fried foods and sugar (I ate a funnel cake cover in chocolate syrup, peanut butter syrup, and Reese's cups yesterday).  But, as most of you know...

I try so hard.

Unfortunately,

I really do.

Now that I've bombarded you (BOMBARDMENT!!!) with random pictures that I found on Google, I'm making my dedication to improve my diet public. I got goals, dagnabit! And 40 is getting closer. 

So, stay tuned for updates, pictures (I'm really not as vain as I come across), babble, psycho-babble, and bro-science (I love this term).

WE WILL PROTECT THIS HOUSE!!! By "house," I mean body. And by "protect," I mean throat punch.

#letsgetstrong

I'm Slacking... Big Time

Eleven days ago, I submitted my cancellation notice to Beachbody to end my stint as an independent Beachbody coach. In a year and one month, I never made a sale. While I enjoy fitness, sales isn't one of my strong suits. I figured the time had come to chalk my time as a Beachbody coach as a loss and move on to something else.

Since that day of submission, I haven't done one session of Les Mills COMBAT. I haven't given up on it. I do enjoy the workouts very much. They sessions are both challenging and fun and I felt the change that came from sticking with the routine for over 45 days.

But, I'm tired. For the last six months, I've kept a very active schedule personally and professionally. And I've always listened to my body. My body needed a break so I'm giving it a break. Don't worry (like you're actually worried about my fitness), the spark in me to workout is rising again. It won't be long before I'm attacking the weights and kicking invisible enemies again. Summer is coming and my quest for "muscular ripply-ness" has not ended.

I'm going to build a routine, like I always do, consisting of the Les Mills COMBAT sessions and intense weight training. I want to do more HIIT exercises and add some Crossfit-inspired exercises to my routine. I've been looking at various Crossfit testimonials, routines, and other videos and it has piqued my interest.

Keep a watchful eye on the horizon for there is more to come.

Follow me on twitter at @pmelton357.

Les Mills COMBAT: Day 16 - Power HIIT 1

Did I ever tell you how much I hate lunges? 

I hate them. They are a despicable exercise dreamed up by some sadistic personal trainer with legs the size of tree trunks. And he never really did any more than two and that was just to demonstrate how they are done. When no one is watching, he secretly only does squats.

Well, while doing the Les Mills COMBAT; Power HIIT 1 for the third time in three weeks, I would like to add my utter disdain for burpees, squats, deadlifts... pretty much any exercise that works the legs in general. If you have seen me in person, then you know this to be true.

For this reason, after I completed today's 30 minute session, I did:

• Leg extensions, 3 sets of 35 reps at 40 lbs.
• Leg curls, 3 sets of 25 reps at 40 lbs.

No longer will I neglect my foundation. If I am to see a significant change in my body, then it will be in my legs. I dream of the day my calves rip through my socks like Hulk Hogan tears through a too small tank top. I have a long way to go.

The extra leg exercises weren't all I did in addition to Power HIIT 1. I also added:

• Exercise ball sit-ups, 3 sets of 25 reps.
• Ab wheel oblique rollouts, 3 sets of 5 reps for each side.

And after a dinner of asparagus, baked chicken breast, and brown rice, I'm feeling really good.

Time to rest this weary body and getting my mind right for tomorrow's session.

If you're ready to grow and want to change your body, check out Les Mills COMBAT or any of the other programs Beachbody has to offer at beachbodycoach.com/philipm78.

Also, follow me at Twitter at @pmelton357.

Let's get in shape, let's have fun, and #letsgetstrong.

Les Mills COMBAT: Day 6 - COMBAT 30 Kick Start

Day 6 of Les Mills COMBAT and we're back at the beginning. Back to the COMBAT Kick Start DVD and I decided to, like yesterday, add some light weight training after the session. 

I feel great!!! 

Had a good sweat and a good workout. I kept my own pace throughout the workout to make sure I used good form. Overall, today's session was low on struggle, but high on intensity and accuracy. 

I also added some resistance by wearing my weighted gloves. I don't plan to wear them often, but I was curious to see how challenging they would make it.

So, after kicking and punching my invisible opponent to death, I did the following:

• Bench press - 2 sets of 20 at 70lbs
• Leg extensions - 2 sets of 35 at 25lbs
• Leg curls - 2 sets of 25 at 25 lbs
• Upright row - 2 sets of 15 at 70 lbs
• Ab roll out with Ab Wheel - 2 sets of 15

Did I mention that I feel great? And with tomorrow being a rest day, I've officially completed my first week of Les Mills COMBAT. Nothing like a sense of accomplishment to keep you motivated, especially when it comes to physical fitness.

I'm going to have to fight the urge tomorrow to workout. My body needs the rest and I want to be ready for week number 2. I'm excited about my progress in just this week alone. And I'll continue to challenge myself even further than what the Les Mills COMBAT series has in store for me. Results are what I'm looking for and RESULTS are what I will get.

If you are looking to change your body and want results as much as I do, check out the Les Mills COMBAT series or the many other programs BeachBody has to offer at beachbodycoach.com/philipm78.

Also, follow me at Twitter at @pmelton357.

Let's get in shape, let's have fun, and #letsgetstrong.

Les Mills COMBAT: Day 5 - Shock Plyo HIIT 2

Here I go again. Back on the 30 minute track to reshaping my body with Les Mills COMBAT. Today's session is the Shock Plyo HIIT 2.

My plan today was to go above and beyond my Les Mills COMBAT workout and as tough as it was, I did just that.

Shock Plyo HIIT 2 is all about constant movement. I did squats, lunges, double lunges, ski hops, jump squats, suicides... heck, I can't even remember everything. And when I wasn't doing one of the aforementioned actions, I either ran in place with high knees or bounced from side to side. 

At the end of the workout, I did planks, side planks, cobra push-ups, and mountain climbers. I pushed through it and was drenched with sweat by cool down time. It was a great feeling.

However, I wasn't done. I wanted to push myself further with a little light weight training and core work. So after shutting off the DVD, I did:

• Bench press - 3 sets of 20 at 70lbs
• Leg extensions - 3 sets of 20 at 25lbs
• Leg curls - 3 sets of 20 at 25 lbs
• Upright row - 3 sets of 8 at 70 lbs
• Ab roll out with Ab Wheel - 3 sets of 15

After all of that, I know I'm going to sleep well tonight. I feel great about pushing myself to the limit. I have nothing left to give and my body is worn out. I wanted to see if I could go further than my scheduled workout and I can. 

Don't let me have all the fun. Check out the Les Mills COMBAT workout for yourself. Go to beachbodycoach.com/philipm78 and order your copy today.

Also, follow me on Twitter at @pmelton357.

 

Let's get in shape, let's have fun, and #letsgetstrong.

Les Mills COMBAT: Day 2 - Power HIIT 1

When did 30 minutes become such a long time?

Thirty minutes was long yesterday with the COMBAT 30: Kick Start and it seemed longer today with the Power HIIT 1.

Once again, I struggled. Still... I finished.

First off, I had to do a bit of improvising since this workout requires weights and I didn't realize that until I started the DVD. So, I quickly grabbed my 7.5-lb plates and jumped right in.

Power HIIT 1 is weight training and cardio at the same time. I worked every bit of my body and finished with a nice coating of sweat. My body isn't too happy right now since we still feel the effects of yesterday's workout.

An intense battle grew between my mind and body throughout the workout. I had to pause the DVD several times to take a few extra breaths and grab a sip of water. All the while, I wanted to call it quits. I kept pushing. When the workout got to the cool down phase, both my mind and body were grateful to reach the end.

Now as I sit here, eating leaves of spinach like I'm at a dinner party thrown by the Golden Child, I'm happy with what I accomplished in 30 minutes. Tomorrow is a new day and brings with it POWER 45: Power Kata. There is more fun to be had and I'm ready for it.

Join me in using the Les Mills COMBAT workout. Go to beachbodycoach.com/philipm78 and order your copy today.

Also, follow me on Twitter at @pmelton357.

 

Let's get in shape, let's have fun, and #letsgetstrong.