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Stay focused, stay fit!
ZAY
What up?!
I know I’ve been out for a minute on posting my workouts, so some of you may be wondering if I’m still even working out!
Obviously I have been, not as frequently as I would like, but I have been working out.
I’ve just been so damn busy with everything recently! Getting the boot camps up and rolling, changing some things around in the business, looking for a new daycare for the youngin, looking for a new place to live, my AC just died yesterday…….it’s always something!
But that’s what makes life interesting, right?!
So here’s the workout I busted out today.
Warm-up
The usual
Strength Workout
Incline BB bench press
4 x 6-8 reps
Full Body Circuit Workout
I just set the timer for 15 minutes on this one, and managed to make it through 3 times.
*Sledge Hammer strikes on big tire 10reps each side
*Plyo Jumps onto tire 10 reps
*Training Ring Pushups 10 reps
*Pistol Squats on tire 10 reps each leg
*Pull-ups 10 reps
*Rope exercises 30 seconds
And after that I was spent! I was sick a couple of weeks ago, so I’m still trying to build my endurance & stamina back up for some of my longer, more intense workouts, but they’re coming, don’t you worry!
Til next time,
STAY FOCUSED, STAY FIT!
ZAY
What Up?!
Just trying to get after again yesterday with an intense, strength & muscle building, fat burning full body circuit workout!!
Straight to it!
Dynamic Warm-Up
*Prisoner Squats
*Jumping Jacks
*Seal Jacks
*Tube Walking
Strength Exercises
*Power Cleans
5, 5, 5, 5 (135 lbs, 135 lbs, 185 lbs, 185 lbs)
*Flat BB Bench Press
5, 5, 3, 3 (225 lbs, 275 lbs, 275 lbs, 315 lbs)
Strength Circuit
Repeated 3 times, minimal rest between sets, 2 minutes rest between sets
*Burpee/D.B. Power Clean/Front Squat/ Shoulder Press (8 Reps)
*Training Ring Dips (10-12 reps)
*Single Leg Squats (10 reps each leg)
*Close-Grip Pullups (10 reps)
*Plank to Pushup Position (12-15 reps)
*Rope Overhead Tricep Extension (12-15 reps)
*D.B. Curls Alternating (10-12 reps)
*Seated M.B. Rotation (10-12 reps)
That’s it!!
Now get after it!!
STAY FOCUSED, STAY FIT!!
ZAY
What up?!
So I was feeling pretty good today, I actually had a break during the middle part of the day for once, so I was able to work out after having a few good meals in me and a decent amount of energy.
The video below is of the strength circuit part of the workout; I didn’t have anyone there to film the first part of the workout.
I apologize about the last minute or so of the video being sideways……my camera girl is new to using the flip cam, and I didn’t realize she had done that until after watching the video!
So here’s the killer fat shredding, strength building circuit workout I did today!
Dynamic Warm-Up
Repeated 3 stes, 10 reps each, no rest
*Prisoner Squats
*Jumping Jacks
*Seal Jacks
Strength Exercises
*Power Cleans
4x 5, 5, 5, 3 (135 lbs & 185 lbs)
*Incline B.B. Bench Press
4×5, 5, 3, 3 (225 lbs, 245 lbs, 255lbs)
Strength & Fat Burning Circuit
Repeated 3 times, minimal rest between exercises (as you’ll see in the video), 2 minutes between sets
*Sledgehammer Tire 8 reps (per side)
*Take Off Sprint Pulling Tire (Up & Back)
*Pulling Tire (Up & Back)
*Training Ring Pushups 12-15 reps
*Single Leg Squats on Bench 8 reps (per leg)
*Training Ring Rows 12-15 reps
*B.B. Push Press 6-8 reps
*1 Arm D.B. Swings 6-8 reps (per side)
And that was it!
The video below was the 2nd set through of the circuit.
No intro or anything on the video, just straight raw strength, endurance, muscle-building, fat melting action the whole time!!
So that is it for today!!
Have a great weekend!
Til next time,
STAY FOCUSED, STAY FIT!!
ZAY
What Up?!
So I was off from working out for a few days; we’ve had alot going on at St Augustine gym Every BODY Fitness and I’ve been trying to get some things going at the newest health club in Lake Asbury, My Time Fitness as well.
So I decided to get back to it with another full body weight training routine.
But first, you’ve got to check out the first few minutes of a clip of what not to look for in a personal trainer.
Altho this is pretty freakin’ funny!
Dynamic Warm-up
3 sets, 10 reps each
*Prisoner Squats
*Jumping Jacks
*Seal Jacks
*Pushups w/ rotation
Muscle Building Circuit Routine
3 sets; minimal rest between exercises, two minutes rest between sets
*B.B. Squats 225 lbs. (12 reps) I “tweaked” my knee last week, so I was in a lot of pain, so that’s why I only used 225.
*Flat B.B. Bench Press 225 lbs. (10-12 reps)
*Bulgarian Split Squats 40 lbs each hand (10 reps each leg)
*1-Arm D.B. rows 80 lbs. (10 reps each hand)
*1-Arm D.B. Swings 60 lbs. (8 reps each side)
*Rope Triceps Pushdowns 21s
*Cable Curls 21s
And that was all I had for today. I’m still trying to my stamina back up from having most of last week off.
Til next time,
Stay focused, stay fit!
ZAY
So we got back home late last night; it was a long trip with a lot of driving.
I did get to stop by my alma matter on the way home yesterday though! Elon certainly has done a lot of changing since I left five years ago, but when I set foot on campus again, it still felt like home.
Not a day goes by that I don’t miss that place!
I didn’t get a chance to workout the last few days of the week, and when I did work out last week it was pretty short workouts, as we had a lot of running around and “family” stuff to do.
So today trying to get back into my regular workout style, I kind of ran out of gas!
But here is the workout below!
Dynamic Warm-up
This one’s pretty standard now.
Strength Circuit Workout
I did these first two exercises by themselves, with a minute rest between each set:
This is about what I felt like considering what I've eaten the past few days....
Power Clean 4 x5 (135lbs.)
Incline Bench Press 4 x: 5, 5, 3, 3 (225lbs & 235lbs)
Circuit
Only repeated 2 sets, with a minute rest between each set. Minimal rest between exercises.
*Box Jumps 12 reps
*Training Ring Dips 12 reps
*Single Leg Squat on Bench 10 reps (each leg)
*Mixed Grip Pullups 10 total reps (5 with left hand pronated & right hand supinated; 5 with left hand supinated & right hand pronated)
*S.B. Planks 40 seconds
*D.B. Skull crushers 12 reps (4o lbs. each hand)
*D.B. Curls 12 reps (35 lbs each)
*M.B. Wood Chops 8 reps (each side)
And that was it! It was nice to be back working out at Every BODY Fitness again though, that’s for sure!!
Til next time,
Stay focused, stay fit!
ZAY
Ok,
So I’m still up in Lynchburg, Virgina, and I went and lifted at the Gold’s Gym again today.
Today, though, Mom & the girl came with me, so they asked me to train them.
I will admit, this was a little tough, as the old-school gyms, regardless of size, are typically full of useless equipment and there just isn’t a lot of available space. Space, of course is what you really need when you’re training people the way they should be trained; no one in our society today need a bunch of fixed position equipment that you sit down on and try to isolate muscle groups.
Anyhow, this gym was no exception; tons (and hundreds of thousands of dollars) full of equipment, so that you could barely move around in there. Isn’t that something? I’ve watched their trainers and the people working out in there the last two days, and so I feel confident in saying that I understand more about the way the body works and exercise than in any one in the building, and I’m having to figure out creative ways and places to train two clients! That should say something about that club!
So I’m training the two of them, and two of their ditzy blonde trainers came over near where we were at. I had watched one of the trainers working with a client while I was warming up, and sure enough, she was just like most trainers in most clubs; still training clients all the same way and all with old school bodybuilding stuff. I wasn’t paying much attention to them as I thought they were just working out, but my mom, who could actually see them behind me, said that they were just standing there to watch me and watch them train!
So funny!
Anyhow, just like last night, neither one of them said anything to me…….I guess I should have offered to train them and their remaining clients for the rest of the evening so they could learn something.
I got a few looks while I was working out, but I think it was because again, I was the only sweating in the free weight area.
Here’s the workout that I busted out. Again, just another quick one today.
Killer Circuit Weight-Training Workout
3 sets, 2 minutes rest between each set
*Hang Clean/Front Squat/Shoulder Press Combo 6-8 reps (135 lbs.)
*Flat Barbell Bench Press 8-10 reps (225 lbs)
*Alternating Lunges 8-10 reps (45 lbs each hand)
*Bent Over Barbell Row 12-15 reps (135 lbs.)
*Bicycle Crunches 20 reps each leg (Super slow)
And that was it for today!
Sorry the workouts are a little short this week. Like I mentioned before, we’re running around doing family stuff this week, so I’m only being able to get in & out for my workouts!
Stay focused, stay fit
ZAY
Good evening!
So I’m up in Lynchburg, Virginia for the week, as we have some family business to attend to up here.
We left out of Jacksonville about 8:00a.m. this morning, and got here a little before 5:30p.m. Actually not bad time, considering I had three women in the car, one of whom (my amazing Grandmother) who is 83 years young!
After riding all day, I had to find a spot to work out! I of course could have worked out here at the hotel, in the parking lot, in the room, wherever but I like to go to other clubs when I’m out of town, just to see what other folks are doing, what they’re doing right, what they’re doing wrong. And of course to work out in peace with no one stopping me to ask me questions, because no one knows that I know so much more than they do about exercise and fitness!
The dog knows more about fitness than most of the people I see working out at other clubs!
Of course, not every one can be a member of Every BODY Fitness, where they have an amazing personal trainer/owner who provides them with incredible information and insight that allows them to have great workouts and achieve even greater results! 
Anyhow, there is a Gold’s Gym (uggh) across the street from the hotel that I’ve actually worked out at before. This club is in a horrible location for a gym, so I was actually surprised to see that it was still open! I did a search to find gyms or health clubs in the area, and A hah! Other than a Y (double uggh), it’s the only gym in town!
So I sucked it up and went in to grab a quick workout, which I’ve posted below.
It wasn’t too bad, except for people staring at me when I was actually sweating from doing weight training. One guy who I think was a trainer, made a comment that I couldn’t clearly hear (I have to have my IPOD cranked when I workout) when I was doing dumbbell swings (obviously no kettlebells at a gold’s gym!) with 65 lb dumbbells.
Thankfully, for him, he didn’t come over to try to tell me I didn’t know what I was doing, or to tell me to stop “slinging the weights around!” Hahaha!
Ignorance amuses me.
Anyways, here’ s the work out I busted out. That’s all I had for today, as I didn’t get to workout til 8:30p.m., and I’ve been up since 5:55a.m.
More for tomorrow though!
Workout
Repeated 3 times, minimal rest between exercises, 2 minutes between each set
*Barbell Squat (225 lbs.) 10-12 reps
*Alternating D.B. Shoulder Press (45 lbs.) 10-12 reps
*Bulgarian Split Squats (60 lbs) 10-12 reps each leg
*Dumbbell Swings (65 lbs.) 6-8 reps each arm
*Hanging Leg Raises 10-15 reps
*Skull crushers (110 lbs) 8 reps
*Alternating D.B. Curls (35 lbs) 8-10 reps
And that was all I had! More tomorrow from the old-school meat-head gym in central Virginia!
ZAY
P.S. I’ll be busting a workout of the week that I do for my boot camp site, Look Better NAKED Boot Camps from my family’s farm at some point in the week; you’ll want to make sure to catch that, so stay tuned!
So today I went a little old school, doing a little chest & back routine instead of a full body work out, while keeping my high intensity principles in place.
Actually, some of the exercises are bodybuilding style, but I haven’t met anyone that does exclusively bodybuilding style training that could hang with very many of my workouts.
I’ve actually posted the weight I was using with each exercise as well, just to show that circuit training doesn’t always have to be light weight or body weight style training either.
Dynamic Warm-Up
The usual, see posts below.
Weight Circuit
4 sets, minimal rest between exercises, 2 minutes rest between each set
*Deadlift 6-8 Reps 315 lbs
*Incline Barbell Bench Pres 6-8 reps 225 lbs
*Pullups 8-12 reps
*Flat Bench D.B. Flyes 8-10 reps 45 lbs.
*1-Arm D.B. Rows 8-10 reps 90 lbs.
*Cable Flyes 8-12 reps 60 lbs each side
Bodyweight cardio routine
3 sets, 30 seconds “ON,” 30 seconds “OFF.”
*Jump Squats
*Mountain Climbers
*Paratroopers (Jump Lunges)
*Close-Grip Pushups
*Bicycle Crunches
So that’s the workout for today!
Stay focused, stay fit!
Isaiah
Happy Wednesday!
I’ll start off with a quick story that amuses me, and you too, hopefully.
I had an early morning training appointment, and before I started working there at the club, I ran over to the local Jiffy store (for those of you that aren’t Jacksonville natives, “Jiffy” store is what we call all convenience stores, regardless of what it actually is, like how all soda is just “coke” to Southerners) to grab some Dunkin Doughnuts coffee.
I see a guy in there that just came from the gym; this guy has been a member at the club for almost as long as we’ve been open, and he doesn’t look any different now than he did 2 1/2 years ago. Anyhow, this guy’s a real douchebag; one of these cats that aboslutley knows everything, including knowing yoru business & what you do better than you do. We’ve had a few run-ins where he’s tried to give me a “piece of his mind,” and I’ve had to give it back to him b/c he doesn’t have enough to spare to be giving it away like that.
So I see this joker at the doughnut stand; buys a whole box of Dunkin Doughnuts, right after leaving Every BODY Fitness from his workout!
Hahahaha! I just wish I had my camera with me, with the time & date stamp so I could post that in the club: 7:05a.m., working out hard at Every BODY Fitness, tryin’ to get my sweat on & lose this beer gut I can’t seem to get rid of. 7:10a.m., breakfast as usual from Dunkin Doughnuts! Hahaha!
EBF Member Eating Post-Workout Doughnut (author's rendering)
People never cease to amaze me.
Anyhow……
Straight to it…..
Dynamic Warm-up
The usual (see below)
Workout
3 sets, minimal rest between exercises or sets
*Barbell over-head squats 12-15
*Incline D.B. Bench Press 21’s (7 top half reps, 7 bottom half reps, 7 full reps)
*Cross fit ring alternating 1-arm chest flye 8-12 reps (each arm)
*D.B. Split Squats 10 reps (each leg)
*Barbell Deadlift 6-8 reps
*1-Arm D.B. Swings 6-8 reps (each arm)
*Cable Curls 21’s
*Rope Tricep Pushdowns 21’s
And that’s all I had today. It’s already been a long week for me!
Stay focused, stay fit!
ZAY
P.S. If you want to know what you SHOULD be having post-workout, just check this out Post-Workout Shake
