Day #5 chest day

I had to take the weekend off of working out because I was chasing my precious 3 year old around parks all weekend! Got some good cardio tho:).

This week is 1 major muscle group a day!

CHEST.

Bench press.
185-225 pounds. Pyramid.
185-205-225x2-205-185. 6 sets total.

Iso-machine seated chest press
130 pounds each arm.
4 sets of 7

Chest press on the flat bench.
60 lbs dumb bells. 3 sets of 12.

Freemotion machine. Stagger step chest fly. 100 lbs each stack.
4 sets of 10.

Dips 3x10. Alternating with leg raises. 15 reps.

I alternated with leg lifts in between every set. Kept it at a fast pace.

Total= 20 sets and 174 reps.

Day #4

Legs and shoulders!

Calf raises 5x15. 150lbs

Weighted squats 3x12 160lbs

Leg press 3x15. 180lbs

Machine sh. Press 120lbs. 3x10

Arnold press 35lbs dumbbells. 4x10

Easy and quick. Didn't have too much time to work with.

Finished with 115 decline crunches.

Day #3

Back and tricep day!

Started today out with my favorite tricep work out! 21's! I'll provide pics later.

Triceps
21's 60lbs E-Z bar. 3 sets.

Over head tri extension. 3x10. 60lbs bar.

Close bench press 185lbs. 3x10

X pull on the free motion machine.
70lbs. 3x10

Press downs. 5x10 120 lbs

Cable extensions. 5x10 120lbs

Back

Iso machine row. 85lbs each arm. 3x10

Lat pull. 170 lbs. 8x12

Low row. 150 lbs. 4x10

Ab's

Decline sit ups. 4x20

Leg raises. 2x15

Hanging leg raises. 3x15

Crunch machine. 3x10. 80lbs.

Day #2 Beast Mode

Started this mornings workout with bench press.

Pyramid sets from 185 up to 205 and down to 155. 10 reps each set. Total of 6 sets.

From there I went to the seated free weight machine for chest press. Pic at the bottom.

80 pounds up to 115 pounds each arm. 10 reps each set. Pyramid set.
Back down to 45 pounds each arm which I did a burn out set of 20 reps.

Regular flat bench chest press. 65 pound dumbbells. 3 sets 10 reps.

Seated cable chest press. Started at 100 pounds then moved down to 90-80-70. 10 reps each set.

E-Z Bar curl. 55 pounds. 4 sets. 15-10-15-10 reps.

Alternating bicep curl. 25 pounds. When I get here my muscles where feeling pretty pumped and starting lose their strength. 5 sets. 10 each arm. Hammer position twist to palm up at the peak of the curl. Giving both muscles in the bicep some good lovin!

From here I went to the Freemotion machine and did super sets of full arm extension curl... (I'll have to take some photos to show you how this is done.)
60lbs.

And cable fly's. 90lbs. 6 sets. Standing stagger step. Fast on the pushing motion and slow on the negative.

Ab time was leg lifts w/ a hip up. 3x20
Double crunch. 3x20. Rest after the double crunch.

Now it's time to train a client and put her through some intense exercises as well as some boxing!

Day #1 of my personal fitness challenge

I weighed in at 188 pounds. 11% body fat. I started with a round robin of exercise. This was my first day back into the gym in 2 months. I totally lost strength in the bench press and chest press... Made me a little angry of course but I'm sure I will be back at 260lbs on the bench in no time! I am taking EAS Myoplex for my protein and Con-Crete creatine. Eating healthy and trying to get lots of rest. Tonight's dinner is salmon and roasted veggies.

Workout:
Back- low row/high row free weight machine, 100lbs each arm 3x10 each grip

Lat pull- wide and close grip, 180lbs 3x10each

Bench press- 5 sets, 1-185lbs/ 10 reps. 2-205lbs/10 reps. 3- 225lbs/7 reps. 4-205lbs/10reps. 5-185lbs/10reps.

Chest press- 65lbs-3x10

Curl to shoulder press- 35lbs-3x10

Leg press- 200 5x15

tricep press down- 90lbs-3x10

21's- 65lbs-3x

Cable curl- 120lbs 3x12

Boxing heavy bag- 30min.

Tomorrow I will be posting another article about that work out. It wont be a bunch of different muscle groups!!

SFN APP

SFN is looking into building an effective and useful application for your phone. There are many many app's out there and most of the time you don't even use it like you thought you would. The outline for the app thus far includes some of the following: complete workouts, circuit workouts, tips to enhance every rep, dictionary of exercises (with pictures, body weight and with weights) meal plans, nutritional tips and tasty substitutions, result and progress tracker. GPS for outdoor cardio, timer. That is such some of the functions this app will be able to perform for you.
I want to know what else you want on this app. So drop your ideas on SFN!

In home training

If you are hesitant to try indoor or outdoor training here is a little taste of some of the equipment SFN uses!

Start your New Years Fitness Resolution correctly

We all start the New Year off with amazing goals of fitness and bettering our life., yet only a few
of us actually accomplish these goals. I am going to give you a list of some stuff that will help you
achieve these goals as well as make it an easier process!

FAT BURNER CLA: CLA by EAS is an amazing fat burner. It's Conjugated Linoleic Acid
It contains 4 simple ingredients and mixed tocopherols. All in all this product works (if taken correctly
and is a safer product than 98% of the other fat burners on the market!



Myoplex ready to drink Protein Shakes: 25grams per shake, quite tasty and actually has the ingredients
it proclaims, unlike some other shakes that mislead you. Low carbs, assorted vitamins & Minerals
All around great source of protein to help you build that lean muscle.



Con-Cret Creatine: An easy way to get your creatine fix! 1-2 pills(depending on body weight) 1hr before workout w/ 12oz of water. No loading phase. No pills at night. No bloating. This product
works fast. I personally gained 15lbs of lean muscle mass and increased my bench press by 80lbs
in 2 months.



You can purchase these products from SFN at a discounted rate. Contact for more information!
check out other products you can get at the link provided and let me know what you like!
http://eas.com/products

Not too expensive, not harmful, all RESULTS!!!
solittofn@gmail.com