Sunday's Workout - Free Samples

Free Samples!!!

As I stated in my Madness post, I received my free samples from Beast Sports Nutrition. Sunday was the day I put some of them to use. So, after a tasty lunch, I took the Beast Sports Creature Powder (creatine) and the Beast Mode pre-workout.

After waiting 30 minutes, I went to the workout room and went at it.

• 1 set/12 reps Dumbell Squat/Shoulder Press - 30 lb dumbbells
• 1 set/8 reps Dumbell Squat/Shoulder Press - 35 lb dumbbells
• 1 set/5 reps Dumbell Squat/Shoulder Press - 40 lb dumbbells
• 1 set/5 reps Dumbell Squat/Shoulder Press - 40 lb dumbbells
• 6 sets/25 reps Calf Raises - 40 lb dumbbells
• 3 sets/10 reps Shoulder Shrugs - 40 lb dumbbells
• 1 set/12 reps Dumbbell Curls - 30 lb 
• 1 set/8 reps Dumbbell Curls - 35 lb
• 2 sets/5 reps Dumbbell Curls - 40 lb
• 2 sets/12 reps Lat Pulldown - 120 lbs
• 2 sets/5 reps Lat Pulldown 160 lbs

An hour's worth of effort and I was spent. It felt pretty good to get a pump on Sunday. So good, in fact, that I slept most of Labor Day.

I still found time to feed my face, having baked chicken for Sunday dinner and steak and shrimp on Monday. I also received some confirmation on my increase in size. Lets me know the hard work is paying off.

Did you get pumped this holiday weekend? Let me know what you did.

Until next time... #letsgetstrong.

Random Thoughts - Really? Two Blog Posts?

Why do you care about my workouts?

Why would you have wanted to buy BeachBody products from me (I'm not selling them anymore)?

Why do you want to see half-naked pictures of me possibly flexing (maybe a little) in a mirror?

The answers to these questions are probably:

• "You work out. So what?"
• "I didn't need those over-priced videos or protein shakes"
• "I don't want to see that. Stop posting them. Put a shirt on."

That's understandable. Not everyone enjoys exercise as much as I do. Hell, sometimes I don't feel like doing them either.  (See: I'm Slacking... Big Time)

It's just... when I do exercise... I feel good.

I see the progression and I feel encouraged... motivated... inspired. It reminds me that with effort, I can achieve and succeed. Working out brings me peace when I need it. It allows me to empty my mind of the distractions that keep me from thinking clearly. The gym becomes my Fortress of Solitude (I like Superman. Deal with it).

I like to share my workouts and my progress. I want everyone to see what my efforts have created. I'll accept whatever comments you have for me about my showing off.

Maybe someone will be inspired by my efforts. Maybe I'll just be some eye candy (I have no problem with that). Maybe I'll be the butt of some jokes (I like to laugh to, so please share). It's all good with me.

Can you tell I'm up too late? Why are you still up?

Anyway, let's keep moving forward, let's keep being thankful, 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.

Yesterday, Today, and... That's It.

Another day started with ab rollouts.

I love those things.

Helps me wake up and get ready for the day.

Yesterday, in the apartment exercise room, my workout consisted of:

• 5 minutes on the exercise bike
• 6 sets of dumbbell bench press
• 1st set: 25 lbs for 25 reps
• 2nd set: 30 lbs for 25 reps
• 3rd set: 35 lbs for 20 reps
• 4th set: 40 lbs for 15 reps
• 5th set: 45 lbs for 12 reps
• 6th set: 50 lbs for 8 reps
• 3 sets of dumbbell curls
• 1st set: 25 lbs for 12 reps
• 2nd set: 30 lbs for 10 reps
• 3rd set: 35 lbs for 8 reps
• 3 sets of dumbbell lateral raises
• 20 lbs for 10 reps
• 3 sets of dumbbell front raises
• 20 lbs for 10 reps

Good quality workout indeed. Really got the blood to flowing. Made me flex in the mirrors maybe two, or three, times.

We'll see what today's workout will bring. Not doing too much. More time on the bike and some more ab work.

I'm working towards something.

What are you working towards? Let me know.

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: I'm actually on Day 47!!!

My hectic schedule actually had me thrown off quite a bit. With working two jobs and planning two fundraisers, I did my best to stick to the Les Mills COMBAT Warrior schedule, going so far as to cram two workout sessions in a day to keep pace. And here I am at Day 47.

Today was COMBAT 60 LIVE... again. That capoeira track remains a challenge. 

Still, I pushed through it all, working hard to maintain good form and keep up with the DVD trainers. Sweat poured from every part of my body, my favorite Superman shirt drenched with every drop of water I drank today. And, as always, I feel great.

Since beginning Les Mills COMBAT, I feel stronger throughout my body. I feel as though I can kick through any door and punch through several blocks of ice. That's how I feel. I'm not ready to try those things just yet.

I also feel lighter and leaner as I notice an increase in my overall muscle definition, albeit a slight increase. That's mainly due to my dietary struggles. I love to eat like most people and, unfortunately, my favorite foods tend to be high in sugar and salt. I've been trying my best to improve my diet, but I still tend to slip up more often than I should.

I'm proud to have made it this far in Les Mills COMBAT and although the end is near, I have no intention of stopping. The warm weather approaches. Spring lurks just around the corner. That means I'll look to hit the gym and to continue with the sessions. I'm also looking at other possible Beachbody workouts to add to my burgeoning collection.

I hope you're enjoying following my journey. Here's a sample of what I've been doing.

Check out Les Mills COMBAT and other Beachbody DVDs here: philipm78.

Check me out on Twitter here: @pmelton357.

Check out my facebook page here: Independent Beachbody Coach Philip A. Melton II.

#letsgetstrong