Workouts February 2-5

February 3, 2015February 3, 2015 hawrdworkfirst set worst set, fitness, fitness 2015, Hawrd Work, Hawthorne, New Years workouts, steak and eggs, Take control, the right way to workout, working out wrong, workout motivationLeave a comment

Feb 2

Warm up elliptical 5 min

Dumbbell Upright rows- 3 sets 10-12 reps

Lateral Raises- 3 sets 10-12 reps

Shrugs- 3 sets 10-12 reps

Front Raises– 3 sets 10-12 reps

Analytics tool.

Dumbbell shoulder press (90 degrees only) 3 sets 10-12 reps

Pull Downs 3 sets 10-12 reps

Barbell rows 3 sets 10-12 reps

Dumbbell swings– 3 sets 10-12 reps

One arm machine rows 3 sets 10-12 reps

Body weight Pull ups under hand grip- 3 sets till failure

Dumbbell curls- 3 sets 8-10 reps

Machine curls- 3 sets 20 reps

30 min cardio

Feb 3

Workout 1: Legs, Chest, Triceps, Abs

Warm up 5 min Stairmasters

Squats– 3 sets 10-15 reps.

Good mornings– 3 sets 10-12 reps

Walking lunges– 3 sets 25 reps each leg

Hamstring curls 3 sets 10-15 reps

Calf raises– 3 sets till failure

Standing lunges– 3 sets 8-12 reps

Incline Dumbbell Bench – 8-12 reps 3 sets

Flat barbell bench – 3 sets 8-12 reps

Push ups– 3 sets till failure

Triangle Triceps extension– 3 sets 8-12 reps

Triceps Kick backs– 3 sets 10-12 reps

Crunches 3 sets- 35reps

Leg lifts 3 sets till failure

30 min cardio

Feb 4

1 hour cardio 30 in morning 30 in evening

Feb 5

1 hour cardio 30 min morning 30 evening

Meals Feb 2

Lunch only Five guys burger and fries 2 donuts

Protein shake

Switch it up

January 30, 2015January 30, 2015 hawrdworkfirst set worst set, fitness, fitness 2015, Hawrd Work, Hawthorne, New Years workouts, steak and eggs, Take control, the right way to workout, working out wrong, workout motivationLeave a comment

Switch it up

Ok so today I did HAWRD work in the gym but not the workout listed. I worked out with a friend who was supposed to do my workout. But unfortunately did legs yesterday. So instead we did her workout. It was cool because it’s good to switch it up from time to time. Even though I did back yesterday we did some back, chest, and legs. And right now my upperback to lower back is screaming. Either way it was a good workout and I am sure the muscle confusion doesn’t hurt either.

Which leads me to my next point. While doing workouts like I have listed in the same order is effective don’t be scared to switch it up. At times I will do my workout sets in different orders in order to confuse my muscles. Some days I do squats last instead of first. You don’t have to follow a workout to the T all the time. Just switch it up it doesn’t hurt and it’s fun to do something different.

Heart Attitude Willpower Resilience Determination WORK

Why Do you Eat Like that? Part 1

January 29, 2015January 29, 2015 hawrdworkfirst set worst set, fitness, fitness 2015, Hawrd Work, Hawthorne, New Years workouts, steak and eggs, Take control, the right way to workout, working out wrong, workout motivationLeave a comment

Why Do you Eat like that? Part 1

I am sure that if you’ve been reading my blog you’ve be asking yourself that question. Generally I eat what I want when I want. I try to keep most of my meals healthy but more importantly I pay close attention to my calories and sugar intake during the week. If you notice the amount of carbs good or bad during the week days are very low.

Also I am not a breakfast person it’s just a hassle to me so I usually skip it. (I don’t recommend you skip breakfast.) But truth be told if you’re working out like I am it only matters so much. On the weekend I tend to increase my calories but generally I stick to one or two meals a day and rarely eat past 6 o’clock at night.

Bottom line is you have to know your body and know what you can and can’t eat to be in shape.

Meals January 28

No breakfast

Lunch: General Tso chicken plain fired rice, egg roll

Dinner: Protein shake

Workouts January 28-31

January 28, 2015January 28, 2015 hawrdworkfirst set worst set, fitness, fitness 2015, Hawrd Work, Hawthorne, New Years workouts, steak and eggs, Take control, the right way to workout, working out wrong, workout motivationLeave a comment

Workouts January 28-31

Work out Type: First Set worst set workouts. This means when you transition from exercises you go right into the next exercise without taking a break. Once the first set is done you take 1.5min break between the next two sets

First set worst set

January 28

Shoulders, Back, Biceps

Warm up elliptical 5 min

Upright rows- 3 sets 10-12 reps

Lateral Raises- 3 sets 10-12 reps

Shrugs- 3 sets 10-12 reps

Front Raises– 3 sets 10-12 reps

Behind the head Barbell Shoulder Press (90 degrees only) 3 sets 10-12 reps

Pull Downs 3 sets 10-12 reps

Barbell rows 3 sets 10-12 reps

Dumbbell swings– 3 sets 10-12 reps

One arm machine rows 3 sets 10-12 reps

Body weight Pull ups wide grip- 3 sets till failure

Barbell Curls- 3 sets 6-10 reps

Dumbbell curls- 3 sets 8-10 reps

30 Min cardio

January 29

Workout 2: Legs, Chest, Triceps, Abs

Warm up 5 min Stairmasters

Squats– 3 sets 10-15 reps.

Good mornings– 3 sets 10-12 reps

Walking lunges– 3 sets 25 reps each leg

Hamstring curls 3 sets 10-15 reps

Calf raises– 3 sets till failure

Standing lunges– 3 sets 8-12 reps

Incline Dumbbell Bench – 8-12 reps 3 sets

Flat barbell bench – 3 sets 8-12 reps

Push ups– 3 sets till failure

Triangle Triceps extension– 3 sets 8-12 reps

Triceps Kick backs– 3 sets 10-12 reps

Crunches 3 sets- 35reps

Leg lifts 3 sets till failure

30 min cardio

January 30

1 hour cardio 30 in morning 30 in evening

January 31

30 min cardio

Meals January 26 and 27

January 28, 2015 hawrdworkLeave a comment

January 26

No breakfast

Turkey and lettuce

Dinner: Ground turkey mixed vegetables

January 27

No breakfast

Lunch: Ground turkey mixed vegetables

Dinner- 4 eggs and bacon

You never know. Till you show.

January 26, 2015January 26, 2015 hawrdworkfirst set worst set, fitness, fitness 2015, Hawrd Work, Hawthorne, New Years workouts, steak and eggs, Take control, the right way to workout, working out wrong, workout motivationLeave a comment

On Saturday I wasn’t in the best mood and I wasn’t feeling very well. So the last thing I wanted to do was go to the gym and put in HAWRD work. But begrudgingly I went any way.

AND HAD THE BEST WORKOUT EVER! Not really. But defiantly the best workout I had in months. More reps. More weight. Boundless energy.

And that’s just it. You never really know until you do it sometimes. You can go into a situation thinking its going to go bad and have it go great. If you have a plan and set your goals you have to execute. Even when you don’t feel like it, or feel like it may not be working you have to see it through to really know. Remember you set those goals and that course of action in the beginning for a reason. The reason being, you felt like those actions would get you what you want. So just stay the course and see it through. You never know what can happen if you just show up!

Heart. Attitude. Willpower. Resilience. Determination. WORK

Weekend meals

January 26, 2015 hawrdworkLeave a comment

Meals January 24, 2015

Proteins shake

Only Lunch:

KFC Extra crispy mac and cheese, biscuits mashed potatoes

Meals January 25

Only dinner: Pizza, sweet and salty Snyder pretzels (which are bangin by the way)

Workouts January 25-27

January 25, 2015 hawrdworkLeave a comment

Work out January 25-27

3 day active Rest

Cardio for 30 min the next three days

Meals January 23

January 24, 2015 hawrdworkLeave a comment

Meals January 23, 2015

No Breakfast

Lunch 7 inch steak and cheese hoagie

Dinner 4 slices of small 12 inch pizza

Not just working HAWRD but Smart too! Squat Edition

January 23, 2015January 26, 2015 thornethetrainerfirst set worst set, fitness, fitness 2015, Hawrd Work, Hawthorne, New Years workouts, Take control, the right way to workout, working out wrong, workout motivationLeave a comment

When you work HAWRD sometimes you get pains. These pains may make you want to stop working out, stop working HAWRD. That’s a poor decision! Stop doing what hurts but keep working HAWRD…. now that’s a winner’s attitude. I’m going to have several posts about some exercises that you can do as you are on the mend from various pangs. If you are really hurting see a doc in the meantime as well.
Knee Pain
A common problem that many people experience when in the gym is knee pain, usually in the front of the knee. The knee usually hurts with squatting so lets talk about some exercises you can do while your knee begins to feel better.

First in foremost the squat is king when it comes to gains and working HAWRD, there is no good substitute for it, sorry, so we want to get back to squatting as soon as possible.
Odds are your knee hurts because you suck at squatting, poor form, you’re one of the folks in the gym that do quarter squats. When doing squats that do not break parallel you put a lot of tension on the knee cap and its tendon and this causes stress and inflammation to form within the knee. So the first exercise you should do is work on fully squatting with little to no weight, even negative weight, get assistance from a pulley system or TRX if you have to, this will increase knee health and should be down every day until you feel comfortable to actually put some weight on your back. With that said, you still need to make those gains so here are some exercises to do in the mean time to substitute for the squat .

Exercises a grouped in order to cover all the muscle groups that the squat works.

Trap bar deadlifts
Leg press/Abduction and adduction machine (good girl/bad girl)/Iso Lat pull down holds
2-part knee extensions (on set of knee extension range of motion beneath the point of knee pain and one set range of motion above the point of knee)/Stiff leg Deadlifts
Reverse lunges or Step-ups *(front and side)/Good Mornings
*when doing step ups choose a pain free height
These are few exercise combinations that can be substituted in for the squat, but don’t forget squat is king and you need to be working or you form to help with knee pain and maximize gains.
When working HAWRD you may get some pains but that is no reason to stop. Make adjustments to your workouts so that you can continue progress! Next up we will talk about benching alternatives.

Heart Attitude Willpower Resilience Determination WORK