In Search of Perfection

At night I crave a meal from a place called Kati Roll. It's Indian food wrapped in fresh Indian style bread or nan.  In this case I don't care about the rule of no carbs after 6:00pm. I'll work it off tomorrow.  No I'll vaporize it tomorrow. Besides, the way I see it, I'm just a regular guy who happens to be so active, I have no choice but to be a trainer.  I only have a six pack because I'm moving so much food can't stick to me.

I wake up at 5:50am.  That's late for me.  I have to be on the gym floor happy-bouncy-perky in 40 minutes. I splash water on my face and slap some Old Spice deodorant under my arms. I got my shower in last night and this quick ritual is all I need to wake up and roll out.

I throw on some shorts and grab a fresh t-shirt. Into my bag goes a fruit salad I made Sunday, a package of turkey cold cuts and an apple. Too much fruit (I know) but I'll buy my greens later. Green vegetables are the toughest to travel with and keep fresh anyway. And so begins another day in New York City.  I got this.  I'm on point.  I walk out the door, it's 6:08am. As I close the door my girlfriend reminds me I need to kiss her goodby and to take an umbrella, there's a 50% chance of rain this morning. And there it is, the hidden lesson: I can't do this all by myself.

Strength Training

Just finished a marathon day of personal training.  Started the day at 6:30am and ten clients later I wrap up at 8:30pm.  Ouch you say? Being a trainer is not for me.  Well I do set my own schedule and the alarm will not be going off tomorrow.  That said here is what we worked on today.

4 Sets of Bench Press and Squat done in super-sets increasing the weight each time.  After each set do 50 abdominal crunches.  Try this:

Bench Press: the bar (45lbs) 25 times, 95lbs 20 times, 135lbs, 15-18 times, 185lbs 10-12 times
Squat: the bar (45lbs) 25 times, 95lbs 20 times, 135lbs 20 times, 185lbs 15-20 times
50 crunches after each set of  Squats

Next do 4 sets of 25 reps
Incline Pushups
Leg Press with 2 plates on each side
Mountain Climbers

Your pushing muscles will be toasted.

New S-2 Squat Stand!

Just got a S-2 Squat Stand from Rogue Fitness.  The great thing about this piece of equipment is that it is strong, highly functional and doesn't take up a lot of space on the floor.  I'm excited as we can now work on some primary exercises that have been lacking attention.  Namely the basic exercises associated with muscle and power: dips, pull-ups, Squats, Clean and Press, Bench Press, Bent Over Row and Dead Lifts.  Of course this complements the full battery of functional and therapeutic equipment already in place. Very cool.

Here is another workout for you

Your Next Workout

2 SETS of:

• 50 Jumping Jacks
• 50 Pushups
• 50 Jump Lunges
• 50 Bicycle Crunches

Post your comments here!

Workout of the Day

Today go for a 5K (3.2mile) run for time.  Then do 50 Pull-ups.

The pull ups can be broken down however you like or done all in one set (although I don't personally know anyone who can do 50 pull-ups in one set). I will probably try to do them in sets of 5, 5, 10, 15 & 15.

If you can not run then do 30 minutes on the elliptical.

If you can not do a pull-up use the Pull-up Assist Machine or the Lat Pull Down machine.

Post your results here.