Fat Blaster

No rest in between sets. Jump Rope/Weight Intervals.

1. Jump Rope = 250
2. Dips = 21
3. Jump Rope = 250
4. Wide Grip Pull ups = 12
5. Jump Rope = 250
6. Planks = 1:30
7. Jump Rope = 250
8. Close Grip Tricep Pushups = 20
9. Jump Rope = 250
10. Ab knee Tuck = 15
11. Jump Rope = 250
12. Tricep Push Down = 80LB x 12
13. Jump Rope = 250
14. Close Grip Pull up = 13
15. Jump Rope = 250
16. Dumbell Incline Press = 65LB x 7
17. Jump Rope = 250
18. Dumbell Curls = 35LB x 8
19. Jump Rope = 250
20. Dumbell Shoulder Press = 40LB x 8
21. Jump Rope = 250
    Total Time = 36:30

4/11 - Workout: Bike Trainer = 1:01:00

Fat Blaster 21

I was a little bit down in the dumps the last day and a half because I think I strained my hamstring a little bit and have not been able to continue my plan of workouts. The craziest thing is how I strained it. I did it while walking down a flight of stairs holding my 1 and a half year old daughter. She was making a funny squirming movement and I in turn made a funny movement to compensate and prevent her from hitting her head on the wall. --Bam!Strained hammy. Of all the ways! What a wimp. Hopefully it is not as bad as I think.
I realized just how dependent I am on exercise for overall mood and brain function. After 40 hours of not working out, I was feeling kind of sad and negative. Luckily, I have been doing some cardio/weight workouts that don't put stress on the hamstring. The one below, I did tonight. After I did it, I felt refreshed and positive again.
No rest in between sets. Jump Rope/Weight Intervals.

1. Jump Rope = 250
2. Dips = 23
3. Jump Rope = 250
4. Wide Grip Pull ups = 12
5. Jump Rope = 250
6. Planks = 1:30
7. Jump Rope = 250
8. Close Grip Tri Bench = 135LB x 8
9. Jump Rope = 250
10. Ab knee Tuck = 15
11. Jump Rope = 250
12. Tricep Push Down = 80LB x 12
13. Jump Rope = 250
14. Close Grip Pull up = 13
15. Jump Rope = 250
16. Dumbell Incline Press = 65LB x 8
17. Jump Rope = 250
18. Dumbell Curls = 35LB x 8
19. Jump Rope = 250
20. Dumbell Shoulder Press = 40LB x 8
21. Jump Rope = 250

Total Time = 38:30

Total Jump Rope Reps = 2,750

Overall I felt a little lethargic. My time was not as good as I normally could do. But I definitely did get stronger as the workout went on. I was coming out of my funk and was beginning to stop feeling sorry for myself.

This injury is going to cause me to deviate from plan. Even though I hate non-lake swimming, some lap swimming may be in my future.

Fat Blaster 17

Today's workout: Each set is listed in sequence below. No rest in between sets. This is a fantastic way to lose fat, increase lean muscle and improve cardio respiratory function.

1. Jump Rope = 250
2. Dips = 23
3. Burpees = 15
4. Wide Grip Pullups = 10
5. Jump Rope = 250
6. Planks = 1:30
7. Burpees = 15
8. Close Grip Pullups = 12
9. Jump Rope = 250
10. Incline Dumbell Press = 65LB x 8
11. Burpees = 15
12. Power Clean, Jerk and Push Press Dumbells = 35LB x 8
13. Jump Rope = 250
14. Close Grip Pullups = 10
15. Burpees = 15
16. Dumbell Shoulder Press = 40LB x 6
17. Jump Rope = 250

Total Time = 23:30

***Immediately After: Treadmill Run = 10:00

Circuit Weights Plus Cardio

Today I did another continuous circuit. I came up with the exercises and order before I got to the gym and wrote them down so I would have a reference. When I go to the gym, I always go with a plan. My workout is then more effective and takes less time. Included in this circuit is Day 2 from "The Pullup Program" http://trizack.blogspot.com/2009/01/pull-up-program.html This was definitely a challenging one.
It is important to note that the only rest I took was between the pullup sets as specified below. In between the other exercises, the goal is to take no (or little) rest.

1. Jump Rope = 250
2. Wide Grip Pullups = 1, rest 10 seconds
3. Wide Grip Pullups = 2, rest 10 seconds
4. Wide Grip Pullups = 3, rest 10 seconds
5. Wide Grip Pullups = 4, rest 10 seconds
6. Wide Grip Pullups = 5, rest 10 seconds
7. Wide Grip Pullups = 3, rest 10 seconds
8. Wide Grip Pullups = 2, rest 10 seconds
9. Burpees = 15
10. Swiss Ball Hamstring Curls = 20
11. Jump Rope = 250
12. Planks = 1:30
13. Burpees = 15
14. Close Grip (Tri) Pushups = 20
15. Jump Rope = 250
16. Close Grip Pullups = 12
17. Burpees = 15
18. Back Extensions = 10
19. Jump Rope = 250
20. Mountain Climbers = 40
21. Burpees = 15
22. Body Weight Rows = 10
23. Jump Rope = 250
24. Power Clean, Jerk, and Push Press = 35LB(Dumbells) x 8
25. Burpees = 15
26. Side Dumbell Shoulder Raise = 15LB x 10
27. Jump Rope = 250
28. Elliptical = 10:00

Total Time = 44:15

Fat Blaster

I would much rather be outside in the summer. So I thought I would include a pic from a duathlon I did the summer of 07'.

This was my 2nd workout of the day. I needed a little bit of a change of pace and a new challenge. I came up with this series to work the entire body - cardio, strength, interval, etc. It is designed to be hard and painful. It won't make me look like the Incredible Hulk. The Incrdible Hulk is too big to do triathlons. It will help me lose fat, get lean/strong and ripped. My goal here was to push through with good form as fast as possible.

I did 9 different lifting exercises sandwiched between 250 Jump Rope Reps or 15 Burpee/Squat Thrusts. In between each set there was no rest. The idea here was to get the heart rate up and keep it up. At the end of my circuit I did 10 minutes on the elliptical machine.

1. Jump Rope = 250
2. Planks = 2:15
3. Burpee/Squat Thrusts = 15
4. Dips = 15
5. Jump Rope = 250
6. Dumbell Should Press = 45LB x 8
7. Burpee/Squat Thrusts = 15
8. Wide Grip Pullups = 10
9. Jump Rope = 250
10. Incline Dumbell Press = 60LB x 8
11. Burpee/Squat Thrusts = 15
12. Body Weight Rows = 12
13. Jump Rope = 250
14. Tricep Dips = 18
15. Burpee/Squat Thrusts = 15
16. Close Grip Pullups = 12
17. Jump Rope = 250
18. Power Clean, Jerk & Push Press = 40LB x 6
19. Burpee/Squat Thrusts = 15
20. Elliptical Machine = 10:00
    Total Time = 42:30

Jump Rope/Lifting Intervals

For this workout I did 9 different lifting exercises sandwiched between 250 Jump Rope repetitions. In between each set there was no rest. The idea here was to get the heart rate up and keep it up. At the end of my circuit I did 10 minutes of elliptical.

1. Jump Rope = 250
2. Dips = 22
3. Jump Rope = 250
4. Dumbell Should Press = 45 x 10
5. Jump Rope = 250
6. Body Weight Rows = 12
7. Jump Rope = 250
8. Incline Dumbell Press = 60 x 8
9. Jump Rope = 250
10. Wide Grip Pullups = 8
11. Jump Rope = 250
12. Planks = 1:30
13. Jump Rope = 250
14. Tricep Dips = 16
15. Jump Rope = 250
16. Close Grip Pullups = 12
17. Jump Rope = 250
18. Double Dumbell Curls = 30 x 10
19. Jump Rope = 250
20. Elliptical Machine = 10:00

Total Time = 47:30