Chest & Tri Workout

Chest Press - 1 or 2 warm up sets - 2 working set - last one is drop set

Incline Dumbbell Press - 3 sets

Dumbbell Fly - 2 sets

Dumbbell Pullover - 2 sets

Triceps Pulldown - 2 sets with bar and 2 sets with rope

Chest/Triceps/Abs (with reps and sets)

Save on P90X3

Save $90 on P90X3 challenge packs!!(January only)

My Chest/Biceps Workout

• Smith Machine Bench Press +274 pts
  
  • 150 lb x 15 reps (+51 pts)
  • 250 lb x 6 reps (+85 pts)
  • 200 lb x 12 reps (+69 pts)
  • 200 lb x 12 reps (+69 pts)
• Incline Dumbbell Bench Press +190 pts
  
  • 50 lb x 12 reps (+64 pts)
  • 50 lb x 10 reps (+63 pts)
  • 50 lb x 10 reps (+63 pts)
  • 15 second rest in between sets
• Machine Chest Fly (Pec Deck) +62 pts
  
  • 100 lb x 15 reps (+16 pts)
  • 100 lb x 12 reps (+15 pts)
  • 100 lb x 12 reps (+15 pts)
  • 100 lb x 15 reps (+16 pts)
• Barbell Curl +54 pts
  
  • 75 lb x 8 reps (+18 pts)
  • 75 lb x 8 reps (+18 pts)
  • 75 lb x 8 reps (+18 pts)
• Incline Dumbbell Hammer Curl +140 pts
  
  • 20 lb x 15 reps (+28 pts)
  • 30 lb x 9 reps (+28 pts)
  • 30 lb x 9 reps (+28 pts)
  • 30 lb x 9 reps (+28 pts)
  • 30 lb x 9 reps (+28 pts)
• Reverse Cable Curl +46 pts
  
  • 20 lb x 15 reps (+14 pts)
  • 40 lb x 12 reps (+15 pts)
  • 60 lb x 8 reps (+17 pts)
• Dips - Triceps Version +105 pts
  
  • 20 reps (+105 pts)
  • Bonus (-:
• Stair Machine +49 pts
  
  • 0:10:00 (+49 pts)
  • Warm up

Body Beast

Why is Body Beast different than other muscle gaining programs? Press play to find out! Sagi wants to make you a Beast! If you're up for the challenge, click here to learn more: Body Beast

7 Ways to Prevent Muscle Soreness

Got (DOMS)? Delayed- onset muscle soreness can be brutal after a tough workout. Here are some ways to help prevent post workout pain.

1.Stretch. While fitness experts can’t seem to agree on this strategy I think it helps. Especially if your flexibility is limited.

 2.Eat. A tough workout depletes blood sugar, as well as the glycogen stored in your muscles. Restoring that supply within an hour of finishing your workout is your body's top priority. In a study on "nutrient timing," researchers found that a post workout drink with between a 3:1 to 5:1 carb-to-protein ratio reduced muscle damage and improved recovery times

3.Ice It. Inflammation immobilizes you after a tough workout. It’s our bodies defense mechanism. Icing your muscles immediately after a workout can hold off inflammation.

4.Tweak your diet. Eat foods that are rich in omega-3’s such as avocado, salmon, walnuts and free range meats. These foods have natural anti-inflammatory properties that can dial back soreness after a tough workout.

5.Get a massage. A recent study found that massage can reduce inflammatory compounds called cytokines. One type of massage that's gaining popularity is myofascial release, which targets the connective tissue covering the muscles. You can hit these areas yourself using a foam roller—put the roller on the floor, use your body weight to apply pressure, and roll back and forth over the sore areas for about 60 seconds.

6.Hot tub time machine. You won’t really go back in time but the heat from a Jacuzzi will do wonder for your sore muscles once they have returned to their resting temperature. The focuses heat from a Jacuzzi will increase circulation and hit joints that don’t normally get a lot of circulation.

7. Jump back on the horse. You will be tempted to sink into your couch and skip your next workout until the pain goes away. Don’t do it! Circulation promotes healing so helps to get your heart pumping. Just don’t overdo it. I like to call “active recovery”. Do some kind of low intensity exercise that gets your blood flowing without taxing your muscles like yoga. Most Beachbody programs include a recovery workout.

*Bonus (SLEEP) Our body recovers when we are sleep, so don't forget to get those Zzzz (-:

Phase 3 (Workout)

Set a timer or watch for 60 mins. This workout must be completed within that time frame. (60 mins in more than enough time) *Go directly to the next exercise unless directed otherwise. This workout should only be done 2 or 3 times a week with atleast one day of rest inbetween.

• Pull-Ups: 1 Set 8-12 Reps
• Bench Dips: 1 Set 8-12 Reps
• Barbell Squats: 3 Sets 8-12 Reps (Rest no more than 15-20 sec inbetween sets. Go directly to the next exercise after the last set)
• Leg Extensions: 1 Set 8-12 Reps
• Romanian Dead Lift: 1 Set 8-12 Reps
• Dumbbell Pullovers: 1 Set 8-10 Reps
• Seated Cable Rows: 1 Set 8-10 Reps
• Barbell Bench Press:  Drop Set
• Barbell Curls: 1 Set 8-10 Reps
• Reverse Grip Triceps Pushdown: 1 Set 8-10 Reps
• Standing Calf Raises: 1 Set 8-12 Reps

10/28 *I decided to try a workout I got from MensHealth mag. In the mag they say this workout should be done at the end of your regular workout. I was a little skeptical because I don't know about you but my workouts are no walk in the park. I put everything into my workouts and I am usally drained afterwords. But since I like a challenge I tried it anyway. After I did all of the above workout I took a drink of water and went right into the MensHealth mag workout. In the workout you are instructed to use a 35 pound kettle bell or dumbbell for the weighted exercises. You are to do 25 reps of each exercise: Goblet Squat, Kettle Swing, Burbee, and Jumping Jacks. The moment you finish an exercise you are to take 8 controlled breaths in and out through your nose. Then immediately start the next exercise.

P90X2 Vsculpt

Think you are ready for P90X2 Vsculpt?

Last Workout Of The Month July 29,2011

20 mins On the elliptical 25 Push Ups

• Leg Ext 1 1/4 rep technique 1 set to failure (Immediately Followed by the next exercise)
• Lunges w/DB 1 set 10 reps (Immediately Followed by the next exercise)
• Jumping Lunges 1 set 8 reps (Immediately Followed by the next exercise)
• Squats (Really Slow) 1 set 4 reps (Immediately Followed by the next exercise)
• Box Jumps 1 set 8 reps
• DB Chest Fly 3 sets 12-15 reps
• Bench Press 6 sets 3-6 reps
• Side Lateral Raise w/2 DBs 2 sets 12-15 reps
• Push Press 6 sets 3-6 reps
• Trunk Curl (on floor) 1 set 25 reps
• Side Bend w/DB 1 set 12 reps each side
• Rocky IV 1 set 12-15 reps

Workout For 6/24/11

• Cable Pull 4 sets 6-12 reps
• Inbetween sets do Trunk Curl for 1 min
• Underhand Grip Pulldown 4 sets 6-12 reps
• Inbetweens sets do Seated Barbell Twist 20 reps
• Crossbody Hammer Curls 4 set 8-12 reps
• Inbetweens sets do Seated Jacknife for 1 min

Epic Workout

I call this workout epic because after I finished the other guys that where in the gym just looked at me with the WTH face O-o lol. If you don't know what that is believe me after I finish telling you what I did you will.

I created this workout to try & get me ready to run a 10K for charity to help fight heart disease . The catchy part is that I am not a runner at all and I have less than a month to become one.

I started the workout off by doing sprints at full speed, one minute interavals for 30 mins. After that I did the 2 min cool down before hitting the weights. I took about 25% off what I would normally lift so I could do each weight training exercise slow & controlled. (5 seconds up 5 seconds down) I had to get to 12 reps but by rep 8 I was shaking. After all the weight training training exercises where done I took a water break then went right to plyo/calisthenics exercises. (All done with explosiveness)

1 set 8-12 reps slow

Barbell Squat
Calf Raise w/Barbell
Leg Extention

Rest 1 min

Box Jumps for 30 seconds
Side Jumps (land on one foot) 30 seconds

1 set 8-12 reps slow

Bench Press
Curls
Behind the neck overhead press (W/just the barbell)

Rest 1 min

Plyo Push ups for 30 seconds
Wide Push Ups for 30 seconds
Dive Bomber Push Ups 30 seconds

3 Round Blast

This is the workout I did with @TheJByrdman the other day. I designed it to help get a quick blast in when I'm short on time. Do as many reps as you can of each exercise in the allotted time.

Round 1 is 5 minutes
•Frog Squats(wide leg squats)
•Push Ups
•Around the world plank (10sec each,side,front,side)

*water break (no more than 30sec)

Round 2 is 6 minutes
•Squats w/dumbells
•Upright Row w/Press
•Scissor Crunches

*water break

Round 3 is 7 minutes
•UFC(drop to one knee then the other*start and finish in a squat position)
• Stop & Go Curl w/DB(curl the DBs halfway up stop. Then finish the curl with the right arm then the left)
•Guru Roll(lay flat on the floor with your body stretched out. Tuck your chin into your chest and slowly roll up)

*OT(hold each stretch for 2 breaths)
• Tree Hugger
• Chest Stretch
• Standing Quad Stretch
• Forward Bend
• Runners Pose
• Cobra
• Childs Pose

Beachbody DC Event

Come join me at the Bethesda Marriott for a little fun (-; Game Plan Road Tour | Washington D.C. - RegOnline 

Friday- 27th:


07:00 pm ~ Evening Business Opportunity meeting begins

07:45 pm ~ Followed by a Shakeology sampling

08:30 pm ~ (approximately) Group workout led by local coaches



Saturday- 28th:

09:00 am ~ Game Plan training beginning

12:30 pm ~ Lunch Break

04:00 pm ~ Conclusion



~ ~ ~ ~ ~ ~



The hotel is 1.5 miles away from the nearest Metro stop (Medical Center, on the Red Line). They offer complimentary shuttle service to the hotel, every 30 minutes (06:00 am - 11:00 pm).

What's Next After P90X

Lift Weights, Then Lift Plates

Another smart time to eat is about 30 to 45 minutes after a workout. At this time, the enzymes responsible for energy production are in high gear, and the energy-storing hormones within our blood are suppressed.

This means less energy will be stored as fat. Carbs will be immediately taken up to replenish the low glycogen stores caused through exercising. Protein will be used for the recovery and growth of new calorie-burning muscle tissue. And the best news is, your body will burn most of the nutrients from the meal to fuel these reactions. That's why eating after a workout is a good idea.

Having protein late in the day, for perhaps your last meal or snack, will also provide your body with the protein it will use overnight to revitalize your muscles, hair, nails, and antibodies.

Of course, remember portion size. If you're not sure how much that might be, use the palm of your hand as a guideline. It's a good trick, since you probably have your hands with you.

As with most things in life, timing is everything. So when you're trying to drop pounds, don't just think about what you eat—think about when. This will enable you to get more nutrients from fewer calories. Of course, the fewer calories you eat, the easier it is to lose weight. So eat right. On time. On schedule.

One On One With Tony Horton

Join My Team

Here are some of the benefits of a membership with the beachbody club. You get a 10% discount on all purchases,personalized meal plans,access to the message boards for advice and community support. You get your own personal coach,vip chat rooms for live discussions with other members and trainers. You get access to the WOWY SuperGym to plan your workouts and help keep accountable. There is also chance to win $$$ every day just for working out. You get access to all the Beachbody celebrity trainers and other Beachbody experts. You also get nutrition tips and delicious,healthy recipes to keep you full and healthy. There are two memberships a free one and a paid one that only cost $2.99 a week. You can't beat that. Join my team today and lets start your healthy lifestyle.

Eliminating Sneaky Sugars From Your Diet

We consume an average of 82 grams of added sugar a day. Thats more than you would find in about 8 chocolate ice cream sandwiches. Carbs are not bad for us but empty carbohydrates are. The food manufacturers have an arsenal of empty bad carbohydrates at their disposal that they use to make everything we eat taste like candy.

I bet if you opened your kitchen cabinet up right now you would find one of these ingredients in your food: modified food starch, maltodextrin, cane sugar, crystallized cane juice, evaporated cane juice, honey, tapioca syrup, brown sugar, brown rice syrup, barley and many, many more. I can't name all the foods with this crap in them because I would be here all day but I will name a few.

Let's start with your favorite cereal wich has just as much sugar as the ones with the cartoon on them that we try to get our kids not to eat. Post Raisin Bran, General Mills Basic 4, or Multi-Bran Chex, all have more sugar than the same-size bowl of Froot Loops. Stick to cereals with high fiber to sugar ratios like Post Shredded Wheat Original.

How about granola??? They can't mess all that natural goodness up can they??? Wrong..it's almost impossible to find a box with less sugar per serving than a plate of cookies. Try Kashi U 7 Whole Grain Flakes & Granola with Black Currants & Walnuts. It's filled with omega-3 fats and has 7 grams of fiber to help keep your blood sugar steady. Try sprinkling a little of it over a cup of unsweetened yogurt or greek yogurt. I put it on my oatmeal. mmmgood (-: You ever tried Quaker Natural Granola, Oats, Honey, & Raisins? Don't know how they call this stuff natural when it has just as much added sugar as a Snicker's bar. Even the low-fat version has 27 grams of sugar in it.

What about meal replacement bars? They have to be healthy right? Nope lol. Most have a bunch of sugar in them but they hide the sugar under highfalutin monikers like crystalline fructose, brown rice syrup, or--in Powerbar's case--C2 MAX Carbohydrate Blend. You want to make sure you eat bars that earn the large majority of their calories from protein, fiber, and healthy fats.

They put sugar in everything people so read labels carefully and I recommend taking a look at the book "Eat This Not That" before making your grocery list. It will save you from having to run an extra mile or doing 50 extra sit-ups at the gym. (-: Remember to workout and healthy weight loss will come. Keep pressing play. Go Beachbody!!!!

Can a Woman Get An Orgasm From Her Workout

There has been a little buzz around the gym lately about women having orgasms do to working out. Certain ab moves may induce an orgasm in women. Some experts say it may be due to the tighting of the pelvic muscles and the build of tension or nerve impulses. I don't care what causes it, I say it's a win win situation. Get flat abs and get your rocks off lol. Who wouldn't want that. I still need proof so I'm gonna post the excercises here for you to try. It may work for some & even if it doesnt you'll still get a flat belly. P.S leave comments please I'd love to here from you.

For the 1st ex do 1set of 4-6 reps

For the 2nd ex do 15 to 20 reps

For the 3rd ex do 1 set 7 up to 20 reps

For the 4th ex do 1 set of 8-10 reps(use 10-25lbs weight)

For the 5th ex do 1 set of 12 reps

For the 6th ex do 1 set 15 per side

For the 7th ex do 1 set of 10-15 reps

For the 8th ex do 1 set of 10 reps

For the 9th ex do 1 set of 1 rep

Brazil Butt Lift (workout)

I would say this is something for the ladies but guys I think we will enjoy this too O_o