Back at it, just got back from Planet Fitness.
Did a quick fifteen minute leg workout.
Four sets of ten Seated Leg Curls at fifty pounds.
Four sets of ten Seated Leg Extensions at fifty pounds.
Four sets of ten Leg Presses at Wednesday June 27 2018 plus body weight.
Four sets of ten Calf Raises at Wednesday June 27 2018.
Michael Cole
Today was supposed to be stretching and calisthenics day, didn’t turn out that way.
No Matter, really.
Skipping one day is no problem, it’s the weeks that get you.
What happened?
12 hour shift, wouldn’t have been an issue if I had gone in early, but staying late really throws off my sleep schedule.
Oh well. tomorrow is another day, and I don’t skip leg day.
I’m actually posting a day late and leg day is done.
But that’s the next post.
Michael Cole
Four weeks ago I got off of the couch and started my revamped workout routine. The plan was to do short, intense workouts and blog about them….
The best laid plans of Mice and Men, don’t you know?
I find it is much easier to do the workouts than explain the theory behind them. Then I realized no one is watching, I’ll post my theory in my own time.
Short version, I only work each body part once every two-weeks.
Today was Chest Day, what did I do?
Not much!!
Four sets of ten Flies on the Pec Deck, I think that’s what it’s called.
Four sets of ten Bench Presses, on their machine.
One set of six Hammer Incline Press machine.
Took maybe fifteen minutes, I figure if you can’t do it in twenty minutes or less, you’re doing it wrong!
I joined Planet Fitness about a month ago for convenience, my Home Workout Machine is no longer available and it just doesn’t make sense to design a workout program that has to be adapted at the get-go.
It’s kind of funny really, when I first started working out there I familiarized with their equipment to see what I could do with what they had. Some of their trainers were keeping an eye on me to see if I needed help, I guess they’re not allowed to offer unsolicited advice.
Now that I know what they have I breeze in, do my thing, and breeze back out. Unless I feel like tanning, using a massage chair or other cool amenities they have for Black Card Members.
They look at me like, “The poor old guy doesn’t have a clue, wish he would ask for help.”
Haha, I’ve only gone through two two-week cycles, this is the beginning of my third cycle and the magic is starting to happen.
Soon, four weeks from now soon, they’re gong to wonder how I managed to shed so much weight and gain definition by not working out.
It’s going to be great!
Michael cole
It’s been a too long since my last post, to be honest I really didn’t feel motivated to get back in shape, Summer being so far off. That’s not the case any more, Summer’s right around the corner, beach weather is coming up fast.
As I said in a previous post, you can stay fit in about twenty minutes a day. Provided you eat right and such.
Now obviously you can’t get an effective full-body work-out in twenty minutes, but you don’t need to work your whole body every work-out, in fact it may be better not to. Your muscles need time to recover after each work-out, muscle-building doesn’t happen during your work-out.
I’ve looked at a lot of exercise programs over the years and to say the least there are a lot of different ways to get in and stay in shape. Last year I stumbled on a concept where you work out less for greater gains. It didn’t make much sense to me at first, but I decided to give it a shot.
I was already in shape, doing resistance training three days a week for about thirty-five minutes and calisthenics about fifteen minutes three days a week.
It was supposed to be only seven minutes a day, in practice it was closer to twenty minutes. Okay, still less time, but it had a ten-day cycle, not easy to schedule a sustainable work out.
I tweaked it a bit and came up a two-week schedule, AND IT WORKED !
It looks like this:
Week One
Monday, Chest
Tuesday, Calisthenics and Abs
Wednesday, Legs
Thursday, Calisthenics and Abs
Friday, Shoulders
Saturday, Calisthenics and Abs
Sunday, Rest Day
Week Two
Monday, Back
Tuesday, Calisthenics and Abs
Wednesday, Legs
Thursday, Calisthenics and Abs
Friday, Arms
Well, it worked to keep me in shape for about three months, then life happened and I needed to put most of my equipment in storage. So from November to now I haven’t done much except for some body-wight exercises, push-ups, pull-ups and the like.
So it’s Monday Week One, Day One so it’s chest day. Since my stuff is in storage I joined Planet Fitness for my work-outs, it’s right on my way home. A quick fifteen or twenty-minutes and I’m done for the day. I work mid-nights so that means eight o’clock a.m.
What I did last year doesn’t really translate this year, different equipment and more variety to choose from. I didn’t feel like getting into cables, pulleys and such so I used the fly machine then I did some bench presses and incline bench presses and called it good.
At this point I’m just getting my muscles used to working out again so I’m not detailing what I do, just fifteen minutes of chest exercises.
Michael Cole
It’s that time of year, you just gave up on your New Year’s Resolution to get in better shape.
AGAIN!!
Oh sure, you TRIED! Heavy sigh.
“Do or do not, there is no try.” Yoda
You bought the latest and greatest workout video, you even upgraded to get the cool gear, trademarked, of course. Heck, you even put the DVD in your player and did the first workout.
Well, half of the first workout, at any rate. And it like to have killed you, the day after you could barely move your arms and your legs felt like they were beaten with a stick.
Why? It didn’t look all that hard to do, listen to some music and move around a bit.
The reason it looked easy is simple, when you think about it. The people in the commercial are in great shape, it’s how they make their living. In fact, if you were to check around you will probably find the same 100 or so models on most of the programs. Well, maybe not, but it sure seems that way.
Let’s take a step back, just what are, or were, your fitness goals?
Are you looking to compete on “The Greatest American Ninja” or do you just want to button your pants comfortably? More likely it’s somewhere in between.
Now, stop and think about this, just how long have you been out-of-shape? More importantly,how long did it take to get out-of-shape? A week, a month, a year or more? You probably don’t know, or want to know, but it’s been way too long.
So, how did you come to acquire your new work-out video or new exercise gizmo? It may have been something like this; You’re watching tv alone, late at night, can’t sleep. Got a bowl full of diet snacks, channel surfing. Lo and behold, what do you espy but a group of good-looking, fit people sweating, smiling and just plain having FUN. You shove a handful in your mouth, make the call, finish your snacks and head off to sleep, secure in the knowledge you’re on track to get your youthful figure back.
Small wonder you failed. You went from “Too little for too long” to “Too much way too soon.” It took quite some time to get in your present condition, you can’t reasonably expect to get it back overnight. You already knew this, yet somehow the commercial made you think you could.
AND, you got an awesome, ironclad, 100% money back guarantee, so no risk. Except you’ll likely not get your money back, not because they won’t refund, but because you have six months to do so. Plenty of time to get your money back, also plenty of time to forget all about it, until it’s just a bit too late, so sorry.
Strange how you can find all kinds of advice on how to get in better shape, but there is a dearth of information on how to START getting back into shape.
So gloomy and doomy, there must be SOMETHING you can do, other than cry in your diet soda.
- What if there was a way to start getting back in shape in less than 20 minutes a day?
- What if there was a way to get your wind back in less than 20 minutes a day?
- What if there was a way to get in BETTER shape in less than 20 minutes a day?
- What if there was a way to start looking like an MMA fighter in less than 20 minutes a day?
Well, there is!
- You can start getting back in shape in less than 20 minutes a day?
- You can get your wind back in less than 20 minutes a day?
- You can get in BETTER shape in less than 20 minutes a day?
- You can start looking like an MMA fighter in less than 20 minutes a day?
Yeah right, you say. There MUST be a downside, and there is.
Here is the downside;
- It’s BORING!
- You have to WORK!
- You’re going to have to THINK!
- You are NOT going to be WATCHING fit, good looking, smiling people having fun and working out.
Could YOU do it? YES!
Should YOU do it? YES!
Will YOU do it? Let’s find out.
On January 29, 2018 I’ll start giving you what you need to design your own personalized work-out pan.
Michael Cole
