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Have a Safe and Happy New Year

No workout today, just wanted to wish everyone a safe, and joyous new year.

New Year’s Eve is a day to celebrate what you’ve accomplished in 2008, and to look forward to all the opportunity that 2009 will bring.

Yes, I’m an optimist. I refuse to focus on the negative. I will not participate in the so-called recession or have anything to do with the news media and their doom-and-gloom predictions.

What you focus on in your life expands – I know this to be true from my own experience.

If all your concentrating on is negative, that’s what’s going to end up in your life. I’m not saying to bury your head in the sand and ignore reality, just focus on what you want and keep the negative shit out of your thought processes.

I plan on 2009 to be my best year yet. I look forward to and focus on being stronger, healthier, more loving, more giving and to make even more money than I did in 2008. You should do the same.

Time to get off the soapbox.

Anyway, have fun tonight, but do so responsibly. Have a happy, safe and prosperous New Year.

Make 2009 your best year yet with the UWP. Click here for more info.

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Build the Back Workout

Here’s a workout featuring two total body days and one back specialization workout. If three times a week is too much, just cut out one of the total body days.

This routine will increase your bulk and power in the back area, which, along with the legs, is where most of your strength lives. Build those areas up and you’ll be as strong as a baby bull. And that’s pretty damn strong!

Monday and Friday

Overhead Press 3 x 8-10
Bench Press 3 x 8-10
Curls 3 x 8-10
Squats 1 x 20 (Breathing)
Sit-ups 1 x 25

Wednesday

Rows 3 x 8-10
Power Cleans 5 x 5
Chins or Pull-ups 3 x 8-10
Deadlift 3 x 12

Notes: Eat right, get adequate rest, and drink lots of water. Train hard and heavy with max intensity and you can’t go wrong.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Achieve all your weight training and fitness goals in 2009 with the UWP. Click here for more info.

The Power Circuit Part 4: Lower Body Specialization

I hope everyone had a great Christmas. I was a little under the weather for awhile, but bounced back for a great holiday time with my family.

In this final part of a four-part series of posts will take a look at another good example of Power Circuit training. This time focusing on a lower body specialization

The Power Circuit is a series of 5-8 exercises performed for a total of 3 to 5 circuits.

What you do is go through the exercises doing one set of each and when you get to the end, rest very briefly and move on to the next circuit, performing the exercises again until you go through those 3 to 5 circuits.

It’s great for building muscle and developing excellent cardiovascular conditioning. The key is to keep rest as minimal as possible. No more than enough time to change the weights and that’s all.

Warm up with some light cardio before jumping headlong into the Power Circuit. Use 50-75% of your max weight for the first two circuits and then as much as you can handle for the last 1 to 3 sets.

Power Circuit Training: Lower Body Specialization

Front Squats 10-15 reps
Deadlifts 10-15 reps
Leg Raises 25 reps
Calf Raises 25 reps
Squats 10-15 reps

Notes: Do the exercises in the exact order for 3-5 circuits. Rest minimally between circuits and exercises. The idea is to not only build your muscles, but your endurance as well. Perform this circuit, along with a lower body specialization circuit 2-3 days a week. Eat right, get adequate rest, and drink lots of water. Train hard and heavy with max intensity and you can’t go wrong.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Check out the Ultimate Workout Program at this link.

Help Others in Need This Christmas

Can you do me a favor? I sure hope so?

I wanted to write this up real quick. I’ve been under the weather. Got bit by the flu bug I guess, but I finally feel a little better, so I set down to write this post.

We all know how bad the economy is. Hell, just open up and newspaper or turn on the TV and you’ll see the horror stories unfolding.

I live in Central Pennsylvania and this area has been particularly hit hard by the recession. Never a hotbed of economic prosperity to begin with, it’s even worse now. Numerous factories have closed and unemployment is at an all-time high.

Many families are losing homes at record rates and since I’m a proactive guy, I decided to do something, no matter how little, about it.

I’ve put a website and I’m taking donations which will be given to the Salvation Army to clothe, feed and give presents to the young ones so they can have some kind of a holiday season to talk about.

The donations will be through Pay Pal and are totally secure. Plus they’re tax deductible and for anyone who has the means and the inclination to open their heart, you’re going to get a ton of free gifts from me, even if you only donate one dollar!

There are some special offers for anyone who donates $30 or more. Just go to the website link I have below this post and see for yourself.

This is totally legitimate, I will be putting the names of all who donate on the blog (unless you want to remain anonymous) and I will be photographing the check I present to the Salvation Army.

So please, if you can, spread a little holiday cheer this Christmas and give to this worthy cause. Thanks for listening. Take care.

To donate, click this link:

Help spread the joy of Christmas

The Power Circuit Part 3: Upper Body Specialization

In this third part of a four-part series of posts will take a look at another good example of Power Circuit training. This time focusing on an upper body specialization

The Power Circuit is a series of 6-8 exercises performed for a total of 3 to 5 circuits.

What you do is go through the exercises doing one set of each and when you get to the end, rest very briefly and move on to the next circuit, performing the exercises again until you go through those 3 to 5 circuits.

It’s great for building muscle and developing excellent cardiovascular conditioning. The key is to keep rest as minimal as possible. No more than enough time to change the weights and that’s all.

Warm up with some light cardio before jumping headlong into the Power Circuit. Use 50-75% of your max weight for the first two circuits and then as much as you can handle for the last 1 to 3 sets.

Power Circuit Training: Upper Body Specialization

Curls 8-10 reps
Overhead Press 8-10 reps
Rows 8-10 reps
Chins 8-10 reps
Dips 8-1o reps
Leg Raises 25 reps

Notes: Do the exercises in the exact order for 3-5 circuits. Rest minimally between circuits and exercises. The idea is to not only build your muscles, but your endurance as well. Perform this circuit, along with a lower body specialization circuit 2-3 days a week. Eat right, get adequate rest, and drink lots of water. Train hard and heavy with max intensity and you can’t go wrong.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Check out the Ultimate Workout Program at this link.

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