Not enough time for breakfast!? Try out one of these recipes for a quick smoothie on the go!!

These recipes are OK every once in a while, however these are NOT a long-term substitue for a solid-food breakfast.

Today's workout

4 rounds:
DB Chest Press, 6-8 reps (60lbs, 70lbs, 80lbs, 90lbs)
Deadlift, 6-8 reps (135lbs, 185lbs, 225lbs, 235lbs)
Cable Row, 6-8 reps (150lbs x 2, 165lbs x 2)

2 rounds:
BB Shoulder Press, 6-8 reps (65lbs, 115lbs)
BB Bicep Curls, 6-8 reps (65lbs x 2)

The weather the past few days had me dragging today so I decided to beat myself up more than usual. The reps are low compared to what I usually do. Today's workout was geared more towards strength, however with little drop in intensity (I still held my rest in between sets to no longer than 30 sec).

My workouts have been intermittent this week but I'm hoping to change that over the next few days. Crossing my fingers!!!

Yesterday's Workout

50 Deadlifts (225lbs)
20 Barbell Shoulder Press (95lbs)
20 KB Row Drop-set (32kg, 24kg)
50 Push Ups
200ft Sled Pull (270lbs)

I know I've said this a few times but this is prob one of the hardest workouts I've ever done (next to the Navy SEAL weekend). This was actually the first half of a workout my co-worker had planned out. We smartly left the 2nd half for next weekend.

I never knew sitting down could be so challenging...

Thursday's Workout

21 Burpees
10 Inverted Rows

15 Burpees
10 Inverted Rows

9 Burpees
10 Inverted Rows


2 rounds:
15 DB Chest Press (40lbs)
15 DB Row (40lbs)
2 min Tabata squats

2 rounds:
10 Renegade Rows
20 Walking Lunges
1-legged Planks

2 rounds:
Thrusters
KB Deadlift drop-set (32kg, 24kg, 16kg)

I know, I know...I'm a bit late in posting. This is what happens when the wireless connection at my gym goes caput!!

This was actually a workout I prescibed for one of my clients, so I decided to do it with her. The first half wasn't too bad but I was fatiguing pretty quickly towards the end b/c I hadn't eaten properly beforehand...WOOPS!!!

Make sure to eat at least an hour before any workout: a 4-course meal isn't necessary but a slice of wheat toast with a glass of OJ or milk is perfect. Or a PB&J works just as well...

Navy SEAL Adventure Challenge

I had posted about my wonderful 24-hour adventure on a previous blog. I finally received pictures. Check them out on my Facebook page and let me know what you think.

HOOYAH!!!

In addition to that wonderful workout, I decided to join one of my clients on a 37-flight stair climb at the Trump Towers in Stamford. Why did I do it? Aside from being a glutton for punishment, I just wanted to see how fast I could do it. Turns out, I did it in about 7 minutes.

Here's an image of Stamford from an unfinished apartment on the 37th floor:

In all honesty, the real reason for doing the stair climb is for the American Lung Association. Anyone game!?!?

Yesterday's Workout

21 thrusters (75lbs)
10 burpee pull ups

15 thrusters
10 burpee pull ups

9 thrusters
10 burpee pull ups

500m row x 2 (1:42, 1:38)

The first half of this workout wasn't too bad...I mean, it hurt but I could walk. The two 500m rows absolutely sucked!!! I knew it would but I never expected it to be THIS bad.

Maybe I'll give this workout to one of my clients :)...

Today's Workout

15 minute interval workout

I started with a 5 minute warm-up (not included in the time above). Starting from the 5th minute, I sprinted at 10mph for 1 minute, then walked at 3.5 mph for 1 minute. Before every sprint interval, I increased the incline by 1: the 1st minute was at an incline of 1, 2nd minute was incline of 2, etc. By the 15th minute, I was at the maximum level of incline of 15. The sprint interval was supposed to be for a full minute...yeah, that didn't work out too well ;). I only last 30 seconds...but it gives me a goal to shoot for next time.

Yesterday's Workout

2 rounds of:
300m row (1:40/500m pace)
KB Swing Drop Set (32kg for 18 reps, 24kg for 15 reps, 16kg for 12 reps)
Ball Slams (15 reps with 8lb medicine ball)
135lb sled push

I'm not going to lie...I'm kind of feeling this one today. I had to roll out of bed today...really had no use of my legs. But ask me if I'd do it again....HELLS YEAH!!!

These are probably the best videos explaining the Paleo diet. Don't let the name fool you or throw you off. The Paleo diet is just a fancy name for EATING HEALTHY!!!

Today's workout

2 rounds:
15 pullups
20 push ups
135lbs front squat

2 rounds:
12 incline DB chest press (50lbs, 60lbs)
15 low row (125lbs)
225lbs deadlift

After the weekend, I was pretty shot but this was a good workout to get back into it. I'm hoping to make tomorrow's workout a bit more brutal :).

Today's workout

After trying to find a 2nd job and preparing for my ju jitsu promotions, I was finally able to get a workout in.

Deadlift
135lbs x 8
225lbs x 6
275lbs x 6
315lbs x 1

3 sets of:
Shoulder Press (25lbs x 15)
Walking Lunges (20lbs dumbbells)

3 sets of:
Shoulder Side Raise (15lbs x 15)
Leg Curls (115lbs x 15)

I did the deadlifts as warm-up (nuts, I know). Turned out to be the best thing b/c by the end of the lunges and at the start of leg curls, I was definitely feeling the burn.

Tomorrow's workout should be a good taste of the bike trainer or something nuts that involves pushing around a 135lb sled. :)

Stay tuned!!