Motivational Monday on a Tuesday

So I've been gone for quite some time (away on vacation) but I'm back (sort of).  Apparently I got slammed with a lot of stuff to do when I got back; who knew?

Anyways, I wanted to show you guys this.  It's a great little video of a member at my gym who takes it upon himself to try and complete my challenge.  He's doing the last component, full burpees (burpees with a pushup) and he threw in a jump and an extra one just for good measure: 10% more as he said.  He was enthused to try to challenge and really went for it every day in the training phase.

Less than a minute before this video was taken he had just powered out 20 pushups, 30 squats and a 1minute plank hold one right after the other.

One more thing: this guy is in his early to mid-sixties.  I wanna be like him when I get to my there.

Enjoy!

This man is an inspiration to me.

Daily Workout: Short Bridges and Headstands and Tai Chi

Here was my workout today!
-Short Bridges: 3 sets of 60
-Headstands: 3 sets of 2 minutes
-And some bonus stuff!

Beginning...

Ending!

Hold it!

In addition, I did some clean and presses with my carry-on bag and pushups in Dallas, and did a bit of Tai Chi at the Santa Monica Pier.

In tight pants too!

Now I'm off to bed...zzzzz.....

Three In One Challenge, Week 5, Day 1: Changing It Up

After about 2 weeks of weird and funky stuff with my blog, I'm back baby (hopefully for good this time).

Without any further to do, let's check out some stat work:

Neck: 16"

Shoulders: 47.5"

Chest: 40.5"

Waist 3 inches above your belly button: 32.5"

Waist at your belly button: 32"

Waist 3 inches below your belly button: 34"

Hips at their widest point: 39.5"

Thigh 9 inches above the top of your kneecap: 23"

Thigh 6 inches above the top of your kneecap: 21"

Thigh 3 inches above the top of your kneecap: 17"

Calf at its widest point: 16"

Bicep (flexed) measure the widest point: 15"

Forearm at its widest point: 12.75"

Weight: 166 pounds

Body Fat Percentage: 5.1%

Gotta love that lighting

Thoughts: How do I keep adding weight, yet stay around the same body fat percentage?  I don't get it.  Ah well, who cares...

Today, I decided to completely change it up, and do a bodyweight "split style" routine.  A split style, for those of you who don't know, means working on one or two body parts a day, which allows for maximum muscle growth and strength.  I'm doing a routine that's based largely off of this book, entitled "Convict Conditioning."

Sexy photo

You might ask why I'm changing things up?  Well for a couple of reasons:

1.) I'm bored with my current routine.

2.) I'm in a movie!  I'm currently training for a movie called "A White Lie," which is currently in development.  For my part of the film, I have to be equally adept in the gym and on the dance floor.  For this role, I am gaining 10-15 pounds of functional, strong, dense muscle.  It's a good time.  For more information, please either message me or check out this website: http://www.sbfilms.webs.com/
Also, check out the Facebook page: http://www.facebook.com/SBFilms?sk=info
So for this, I'm doing a bodyweight training routine.  Because of this, I'm starting out slow, so I can help adapt my joints to the rigorous pounding that my body is going to endure through all of my training, which I'm insanely excited about.  Today's workout: back and legs

Here it is:

Vertical Pulls: 3 sets: 50/71/50

Shoulderstand Squats: 3 sets: 60/62/60

Various Grip Work

Here was my other workout: 3 circuits, focusing on form.  Each exercise, when applicable, was done with a count of 2 seconds up, pause, then 2 seconds down.  When I felt the form start to deteriorate, I stopped.  

Circuit 1:

Rack Row: 8/8/8

26" Box Jump: 8/8/7 (keep in mind that these were done from a full squat, or a squat where your butt is right up against your calves).

Circuit 2:

Wide Grip Pull Up: 5/5/5

Single-Leg Bench Squat: 5/5 : 5/5 : 6/6

Circuit 3:

TRX Row: 6/7/7

TRX Lunge: 8/8 : 8/8 : 8/8

Thoughts:

Vertical Pulls:

This is a preliminary exercise meant to get the back and biceps ready for the ultimate back exercise: the one-armed pull up.

Beginning...

Ending

Shoulderstand Squat: This exercise puts more emphasis on the upper body than the lower body.  However, this exercise is meant to focus on range of motion, or ROM of the legs, as with many functional moves (such as jumps or leaps) you have to go from a full squatted position.

I'm laughing at my pain!

Don't hit yourself!

Until tomorrow!

Motivational Monday: Change it Up!

This week's M and M: change it up.  If you don't like how things are going in your life, make changes in your life.  They don't need to be big, gigantic changes; just a small change will be enough.  I did a different workout routine today; radically different than what I'm used to.  And you know what, it works (I'm gonna write about it in a bit).  Whatever kind of change you do, make sure it's purposeful, and that you learn from it, whether it works or not.  You'll be surprised what you can learn.
Enjoy today and everyday.

Workout Wednesday: Street Performers Are Jacked

Workout Wednesday coming at ya!
Here's a video demonstrated why you don't need weights to be ripped.  These guys do street shows for a living, and make good money at it by the looks of it.  Every single one of these guys is just ripped, strong, flexible and powerful.  Check it out.

For the namesake of this video, go to 6:39 and check it out.  Also, I love the guy doing the handstand pushup work. 

Three In One Challenge Week 4 Day 2: Lower Body and Sprints

Ok, so remember yesterday's post when I talked about a split routine?  Well, today was my lower body day.  Now since I can do a lot more leg work in a shorter amount of time, I decided to throw in some sprint work as well.
I did a few supersets (one exercise one right after the other) and gave myself very little rest.
Circuit 1 (Done 4 Times):
Deadlift: 10 reps @ 165 pounds
Jump Tucks: 20
Circuit 2 (Done 4 Times):
TRX Lunge Hop: 10 reps each side
TRX Hip Press: 10
Then to finish off, I did some High Intensity Interval Training on the rowing machine (which is an amazing device for getting jacked by the way):
30 seconds hard, 60 seconds easy...5 times through.
Sound easy?  Try it: you may not think so after doing it.  My legs felt like jelly after this.
Here's to tomorrow, and a day of work, filming, fasting and working out!

Three In One Challenge Week 4 Day 1: I Kick Things Up a Notch...

I'm back baby!  But rather than being all sentimental, let's get some stats in, since I was a week off.
Please keep in mind that these stats are over a course of two weeks, so there's a bit of inaccuracy.

Neck Measurement: 16”

Shoulders at their widest point: 47.5”

Chest (measuring tape right across your nipples and under your arms): 40.5” +0.25 inches

Waist 3 inches above your bellybutton: 31.5

Waist at your belly button: 31.75”

Waist 3 inches below your belly button: 34.75"

Hips at their widest point: 39”

Thigh 9 inches above the top of your kneecap: 23"

Thigh 6 inches above the top of your kneecap: 21.5"

Thigh 3 inches above the top of your kneecap: 18"

Calf at its widest point: 16"

Bicep (flexed) measure the widest point: 14.75"

Forearm at its widest point: 12.75"

Weight: 167 pounds +3.3 pounds

Body Fat Percentage: 4.8% +0.1%

Beats Per Minute: 60

Terrible lighting...

This time I'm surprised by my weight; I usually don't gain weight very well, but this made me a little happy, especially because the body fat percentage was so low.  Let's hope it stays that way.  
For my workout this week, I decided to do a bit of a split routine.  For those of you that don't know what a split routine is, a quick way of thinking about it is that you work on specific body parts on a particular day.  So if we did a three day split, it might look something like this:
Monday: Chest and Triceps
Tuesday: Abs and Cardio
Wednesday: Back and Biceps
Thurday: Abs and Cardio
Friday: Shoulders and Legs
You can use whatever kind of split system you want.
Me?  I decided to go more general, and do an upper body/lower body split.  Monday was upper body.  Here's the breakdown: I did 4 circuits, with each circuit focusing on a couple of body parts (chest, shoulders, biceps, triceps, back).  A lot of these exercises used many different muscles, so in a way, it's not exclusive...either way, you'll see.
Each circuit was done 3 times through without resting.  After each circuit was done, I did one minute of jump rope.
Let's check it out:
Circuit 1 (Chest Emphasis):
Incline Dumbbell Press: 15, 10, 6 @ 45, 50, 55 pounds
TRX Atomic Pushup: 10
TRX Pushup: 15
Circuit 2 (Triceps Emphasis):

Close-Grip Bench Press: 8 reps @ 115 pounds
Rope Pulldown: 8 reps @ 85 pounds
TRX Triceps Extension: 8 reps 
Circuit 3 (Back and Biceps Emphasis):
Pull Up: 6 reps
TRX Row: 15, 10, 6
TRX Swimmers Pull: 8 reps
TRX Biceps Curl: 8 reps
Circuit 4 (Shoulder Emphasis):
TRX Incline Press: 8 reps/side
Thrusters: 8 reps @ 30 pounds
TRX I/Y/T: 5 reps each
TRX Split Fly: 5 each side
After that was done, I stretched for a good 15 minutes, mostly my hips and legs, but some shoulder work as well.  
If this photo is any indicator of my workout, I'm in for a good time come challenge day; it's two weeks away, I can't wait!

Tickets to the gun show?