Archive for the ‘plans’ Category


Brain Goals

1. Read 30 – 45 minutes a day of Spanish.

2. Work on grammar books.

3. Read 30 books for reading list and class.

So you want one of those sexy well folded and crinkled brains?  You know that ladies find the gray matter between your ears irresistible?  And ladies, you know there is nothing hotter than a woman with a well developed cerebellum.  As I used to say, when it comes to an intellectual woman I medulla oblon-GOTTA get to know her!

Well since I am no longer single that kind of reasoning doesn’t have much effect on me.  But that is fine since I was long ago convinced of the need for a well-developed brain.  Sadly that realization came after I wasted my freshman and sophomore years of college far more interested in learning how to meet women (something I was quite successful at) than in the general acquisition of knowledge.  However, thanks to a wonderful public speaking professor and the threat of academic suspension (not to mention the loss of financial aid) I got my act together and went from a less than sterling 2.3 g.p.a. to a 3.7 g.p.a. in one semester.

Aside: If only there were as big a market for brain growth pills as for erection enhancers- both would be equally useless, but at least I wouldn’t be so pessimistic about humanity. (more…)

With final projects due next week, my blogging will be pretty limited for the next week or so.  You can expect several fitness related video postings over the course of this week, but not much more.  After finals are over I will be putting up some new content.  The first post back will list (and probably include pictures of) over 2 dozen exercises you can do at your local park.  You can’t be a full workout that is entirely free!  Well maybe not entirely free, but heck since you have to pay taxes might as well take advantage of what they provide instead of throwing down $100s of dollars on a gym membership.

As always, best of wishes in your fitness endeavors, and keeping dropping by for more fitness info, personal stories, and entertainment.

Compete in a 5k race…and win it! Most likely this one– St. Mary Magdalene Monarch in Motion 5k. To keep track of my training check in on my new page “Couch to 5k Training.

Complete 100 sit-ups/100 push-ups consecutively and back to back…

Add two inches of flexibility to my stretching range…

280lb bench press on the biangular…

250lb free weight squat…

More to come

See if you get tired just reading this…


I have been enjoying my Spring Break this week, and by enjoying I mean catching up on school work.  Come Monday though it is back to business- the business of being fit.  If you could look into my workout planner you would see the following schedule:

Monday: High Intensity Workout

Squats, Bench Press, Shoulder Press, Dead lifts, and Dips (and a few other exercises)…

Jump Rope, Shuttle Sprints, Grape Vines, Mountain Climbers…


In order to win you need to have a plan. Plus, if you begin with a plan and you succeed you get to say, “I love it when a plan comes together.” And since I love success AND I love quoting the A-team I am approaching my friendly wager with Israel (and whoever else joins in) with a both brilliant and intense fitness and nutrition regimen that will push my body to the limits of muscular growth.

My Plan to Win

Resistance Training: I will be following the H.I.T. training methods outlined in The New High Intensity Training. That means I’ll be resistance training between 2 and 3 times a week. My workout sessions will include no more than one set, and no more than 11 exercises per workout. Each set will be taken until complete muscle failure.

Cardiovascular Training: Three to four times a week I will be engaged in hard hitting, fast, and short cardio routines. My principal cardio tools will be my trusty jump rope, public roads, and the treadmills at my university’s gym- so basically jumping rope and running.

Click Below to Discover my not-so-Secret Weapon..


Whether your goal is weight loss, muscle gain, cardiovascular fitness, or competing in Ninja Warrior, the web offers an excellent site to help you adopt healthy goals and stay committed to them.  I found a link to this site over on JohnisFit’s website.  BTW John’s website is a great read too, so I encourage you to check it out.

But on John’s site you will find a link to a website called   43things is a specially designed to connect you with thousands of other people that either share the same goals or have accomplished those goals.  It is a good place for advice, support, and a reminder of the daily commitment needed to live a healthy lifestyle.

Check it out!

I’ve really slacked off in the last month of two. I have had a lot on my mind and it has been quite easy to eat a little extra here and there, not to mention ignore my cardio. But part of any fitness journey is wandering off the path every now and again. The biggest question is what you are going to do about it, how will you get on track!

Well first thing I did was go out and buy a compression shirt. In case you don’t know what one is, here is a picture.


These shirts are ENTIRELY UNFORGIVING when it comes to revealing flaws in the physic. Especially those flaws that you can hide under a regular T-shirt. So here’s the deal. I have TWO MONTHS to lose this excess baggage around my waist or I WILL wear this shirt in public! Scary, huh?!


Frustrated by my inability to hit 159lbs, I am thinking of beginning my bulking up phase earlier than expected. I think I will wait and see how the next goes.

Monday’s workout will be a tough one. Up at 4:30 a.m. to make the 2 hour drive to Greensboro. A crack of dawn run at 6:30 from the parking deck to the Student Recreation Center.  I like to end my run by running the steps outside the fitness center- about 40 in all up a steep incline.  Then a hard workout- as I’ve given my body about 5 days off. When I say hard workout I mean this:

Leg press: [goal] 12 reps@ 270lbs

Squats: [goal] 6 reps@ 180lbs

Chin-ups: [goal] 10

Leg Lifts: [goal] 12

Push-ups: [goal] 50

Reverse Rows: [goal] 20

Pull-down Rows: [goal] 8 reps@ 180lbs

Knee-ups: [goal] 12 reps

Bench Press: [goal] 8 reps@ 210lbs

Dips: [goal] 10 reps

Tricep Push-down: [goal] 7 reps @ 100 lbs

Bicep Curl: [goal] 9 reps @ 90 lbs

Side planks: [goal] 3 reps (each side) @ 20 seconds each.

I ALWAYS start out with legs. Why? Because leg exercises (like squats) are the most anabolic. They get the blood and the testosterone flowing better than any other exercise I can think of. They bring in pretty much every major muscle group and focus on the largest muscle groups in your body- the muscles in your legs.

I will update this post with my actual accomplishments come Monday. Enjoy the rest of your weekend.

Create Goals, Engage Focus, and Gain Desire

Setting realistic goals isn’t just an exercise in penmanship. When you set goals you engage focus and gain desire. Without focus desires will run your life and send you in a thousand different directions- which usually amounts to going nowhere fast. You need goals to engage your focus, to center on that point on the horizon where you want to be. Your focus will breed desire to get to that point, to be that person, to live up to your potential.

How: Take today to create three goals, and harness your desires to become a better person.

Apply Honesty, Gain Perspective

Honesty usually isn’t hard when dealing with other people, but when dealing with our own actions and bad habits most have a habit of taking a less than honest approach. Too often we look at our failures and blame others, we look at our success and take all the credit. Can you be honest with yourself? If you can be honest with yourself, you will gain perspective. Perspective is the unique ability to look into your own life and see what you are doing right and wrong without resorting to the defense mechanisms of blame, excuse, and rationalizing.

How: Take some time at the end of the day and review your choices and decisions. Ferret out any excuses and rationalizations, assign blame or responsibility appropriately. Think about the causes and effects of your actions. In addition, find friends, family, and co-workers who have a vested interest in you and are willing to be honest with you.

Discover Core Values, Gain Traction

While your goals are limited and focused, you need to have core values that are open and broad in perspective. For example, while a good goal might be:

Lose 10lbs by September 30th, 2007,

a good core value might be:

To live a healthier lifestyle in how I eat, exercise, and how I handle stress.

Your core values create a checkpoint for future actions. Is that food something you want to eat? Should you be sitting on the couch or out running? Run these situations past your core values and you will find that you now have a light to guide your path. Core values and goals go hand in hand.

How: Look back on your life. What do you regret? What are your proud of? Find your core values and write them down, commit them to memory. Bring them together with your goals, and begin living a life with conscious direction.