Michael Thomas’ BodyBlog

My workouts are going great.  My upper body is stronger than ever.  Lower body is doing great considering the recovery from the transplant.  Bodyweight is about 208 or so.  At this bodyweight I am leaner than ever.  This current training program has produced huge returns.  I workout about 45 minutes 4 times per week and have totally revamped my physique.  Last weekend I benched 225 for 23 reps. This current workout goes against most bodybuilding routines.

Check it out on my site,

3 months free access to coaching and great info,

Michael

Chris Benching

Check this out.  If you sign up for the trial membership you get 3 months free.  No prepayment.

I got up early this morning to workout before my early appointments.  This morning I decided I wanted to shock my body with a totally different set-rep program.  My plan was to do 80-100 reps per exercise.  I wanted to complete these reps by performing a drop set.  I started each exercise with about 80% of my normal working resistance performed as many reps as possible then reduced the resistance about 15-20% performing as many reps as possible, then further reducing the resistance again.  Repeating this sequence until I completed 80-100 reps.  Here is the exact workout.

Flat Cybex Chest Press  Stack for 20, reduced resistance completed 15 more reps, reduced resistance completed 10 more reps, reduced resistance complete 10 more rep, etc, etc

Pulldowns  stack  for 20 reps, reduced resistance etc, etc,

Calf Slide Machine 6 plates total for 50 reps rested 20 seconds 20 more reps, rest 20 seconds 15 more reps

Cybex Row Machine stack for 15 reps, drop the resistance 10 reps , etc.

Lateral Raise Machine 90 lbs for 2o reps, drop resistance, etc

Cybex Curl Machine 110 lbs for 20 reps drop resistance, etc

Cybex Dip Machine 200 lbs for 20 reps, drop resistance, etc

Leverage Leg Presses 6 plates for 40 reps, 8 plates for 40 reps, 8 plates for 30 reps.  I performed the leg press in straight set fashion.

Generally for all the exercises I started with a resistance I could complete 20 reps.  After I completed the 20 reps I dropped the resistance and once again completed as many reps as possible until I got to 80 total reps for the exercise.

This workout was very, difficult.  The workout was definitely a nice change.   I may add in this type of workout every week or so.

Remember the level of effort you apply is proportional to your results.

Michael

I don’t know about you guys but I enjoy working out.  The feeling of accomplishment after a great day of working out and proper nutrition is great.  If we can get our friends and family to be consistent enough with their workouts to experience this feeling.  They would be hooked.  I know sometimes it is hard to get yourself moving but the feeling of being fit is worth the effort.

Thats all I got.

Michael

I have been working with a really neat tracking program for the last month.  I love this little gadget.  It is called a bodybugg.  This device measures how many calories you burn on a 24 hour basis.  I have been tracking everything that I eat.

Current macros:

These are averages over the last month that include cheat meals

291g protein

357g carbs

55 g fat

I usually eat pretty clean with a few meals per week of what I want.  My bodyweight is staying pretty stable give or take.  I am in the 208-210 is range.  I actually believe I am getting a little leaner on these numbers.  Especially with this current training program adding some muscle tissue.
Merry Christmas,

Michael

Things are crazy here.  I am incredibly busy with interviewing new clients that want to start training with the new year.  I like being busy and working hard to help others achieve their health and fitness goals.  I have also been working extremely hard to get my membership site switched to its new domain.  I got that done last weekend and its up.  The new domain is www.buildmusclelosefat.org  check it out.  FYI if you sign up before January 1st 2009 you will receive 3 free months.  Check it out. 

Training is going great.  I am dissappointed in the knee.  It is still bothering me from the light squats I did over a week ago.  I did perform leg presses today extremely light.  I think I did 350 lbs for like 150 total reps.  I don’t quite understand why the leg press does not bother the knee but never the less that is the case.   My motto is Use pain as my guide.

Michael

This morning I set 2 personal records.  225 lbs per arm low hammer press for 3 sets of 8 and pulldowns 300 lbs for 3 sets of 7ish.  I can’t believe how much I am improving with this training frequency.

The knee is still bothering me a touch.  I did some light leg presses for at least 3 sets of 50 reps.  I will stick with that until the knee gets to feeling better.

If you have any questions about this powerful routine.  Just ask..

Or check out my free site where I have a ton of details.

Michael

Here is an example total body workout of one of my super star lady client’s.  Give this a try.

Round 1 Cycle 1

Incline Dumbbell Presses 1 set of 15 reps with 20 lb dumbbells, to Walking Lunges 25 lb dumbbells for 12 reps per leg, to Seated Calf Raises 100 lbs for 20 reps, Pullups unassisted for 3 reps

Round 2 Cycle 1

Incline Dumbbell Presses 15 reps with 25 lb dumbbells, to Walking lunges 30 lb dumbbells for 12 reps per leg, to Seated Calf Raises 100 lbs for 20 reps, Pullups unassisted for 3 reps

Round 3 Cycle 1

Incline Dumbbell Presses 12 reps with 25 lb dumbbells, to Walking Lunges 30 lb dumbbells for 12 reps per leg, to Seated Calf Raises 100 lbs for 20 reps, Pullups unassisted for 3 reps

Round 4 Cycle 1

Incline Dumbbell presses 12 reps with 25 lb dumbbells, to Walking lunges 30 lb dumbbells for 12 reps per leg, to pullups unassisted for 3 reps

Round 1 Cycle 2

Dumbbell Shoulder Press 20 lbs dumbbells for 12 reps, Dumbbell Rows 25 lb Dumbbells for 12 reps per arm, Dumbbell Curls 15 lbs for 15 reps

Round 2 Cycle 2

Dumbbell Shoulder Press 20 lb dumbbells for 12 reps, Dumbbell rows 25 lb dumbbells for 12 reps per arm, dumbbell curls 15 lbs for 15 reps

Round 3 Cycle 2

Dumbbell Shoulder Press 20 lb dumbbells  for 12 reps, Dumbbell Rows 25 lbs for 12 reps per arm, dumbbell curls 15 lbs for 12 reps

Done!!

Total Time 40 minutes.  As you can see she was training heavy and fast.  I challenge you ladies to give this total body routine a try and I promise it will deliver results.  Give your best effort to each set.  Take each set to the point of failure.

Effort and Intensity,

This workout is described in great detail on my free blog,

Check it,

Michael

Well, the knee didn’t tolerate the squats very well.  I think I will have to wait a few more weeks to try them again.

These workouts are producing some huge results for my clients.  I keep braggin about this routine but it is working.  Sure there are a number of great ways to workout.  But this one has to be one of my favorites.  Every lady that I am training can do pullups.

Michael