America’s next Gladiator

Workout

Wide Grip Pull Downs - 120×8 - 3 sets

Close Grip Pull Downs - 100×10 - 3 sets

One Arm Bent Over Rows - 30×8 - 3 sets

Cardio

I got to the gym late this morning so it basically was a warm up and cool down cardio set

10 minutes on Tredmill at level 4.0

5 minutes on tredmill at level 3.0

So I have started going to the gym twice a day at 5:30 A.M. before work and again at 7 P.M. after work. I was pretty weak due to short time restraints, but here it is.

Workout

Decline dumbbell Bench Press - 60×10 - 3 sets

Flat Dumbbell Bench Press - 60×10 - 3 sets

Cardio

20 minutes on the StairMaster at level 6

20 minutes on the Elliptical at level 6

20 minutes on the bike at level 3

Workout

Alternate Hammer Curls - 20×12, 10×12 - 3 supersets

Concentration Curls - 20×12 - 3 sets

Seated Triceps Extentions - 40×12 - 3 sets

Bent over Ticeps Kick Backs 20×12 - 3 sets

Cardio

10 minutes on the StairMaster at level 6

10 minutes on the Elliptical at level 6

5 minute cool down on the seated bike at level 3 after work out

WORKOUT

Leg press - 27×12, 220×12,135×12 - 3 Super sets

Leg Extetions - 80×12, 70×12, 60×12 - 3 super sets

Leg Curls - 70×12, 60×12, 50×12 - 3 super sets

Adducters - 100×12, 90×12, 80×12 - 3 Super sets

Abductors - 80×12, 70×12, 60×12 - 3 super sets

Cardio

20 Minute Tredmill 4.0 last minute at 6.0

20 minutes saitrmaster level 6 last minute level 11

20 minutes bike level 6 last minute level 8

for a total of 60 minutes of cardio and 580 calories burned just in the cardio.

WORK OUT 

I started out super setting bumbbell decline and flat bench press with dumbell flys.

Decline Dumbbell Bench Press/ Dumbell Fly - 50×12, 30×12 - 3 supersets

Flat Dumbbell Bench Press/ Dumbbell Flys - 40×12, 30×12 - 3 supersets

Triceps Pull Down - 60×12, 50×12, 45×12 - 3 supersets

CARDIO

20 minutes StareMaster, 19 minutes level   CAR6, last minute level 10

20 Minutes Elliptical Machine, 19 minutes level 6 last minute level 10

20 minutes bike, 19 minutes level 6 last minute level 8

for a total of 60 minutes of cardio.

 WORKOUT

Wide grip pull downs - 70×12,60×12,50×12- 3 super sets

Behind the head wide grip pull downs - 60×12, 50×12, 55×12- 3 supersets

Seated Row - 60×12 - 3 sets

Sewated Dumbbell rear delt rases - 12×12, 10×12 - 3 supersets

CARDIO

20 minutes on the StareMaster at level 6

20 minutes on the elliptical machine level 6

20 minuts on the bike at level 6

and the last minute of each cardio I did at level 10

totaling 60 minutes of cardio.

I know this much Cardio will burn fat as well as Muscel but right now I want to burn everything slim down the bulk up in a few months.

So yeah I havn’t been posting on here latly, truth be told, I really got burnt out of goibn to the gym. I made the mistake my Personal Trainner warned me about, you can’t ct body fat and build musel bulk at the same tim, you have to either bulk up first then cut, or slim down first then build musel mass.

Well the airhead I am tryed to do both at the sae time and after five months of going to the gym five days a week, for two hours of solid lifting at a time, with very little weight drop or the loss of but a couple of inches I got frustrated and gave up.. or took a break more or less.

durning this time I really looked a where I was and where I wantedto go I had gained musel all my mesurments were growing each time, and my weaight that I was lifting was growing as wel but with out eating right, and very little to no cardio each time  went to the gym I wasn’t lossing any body fat, but bulking up under all that fat and just getting bigger…

All of this burned me out, my friends were saying they never see me, I am always at the gym, and when I looked at myself in the miror or stepped on the scale, there were no results to show for it. So I took a month off (Well going once a week for 1 hour) and really read alot of magazines and work out books and really revamped my work out to fit me.

Most important I made that choice everyone one of us has to make, bulk then cut? or cut then bulk. I decided cut then bulk, so I am back at the gym four days a week for a little over two hours at a time. (10 min. cardio warm up, 5 min. stretching of the body parts that are going to be lifting, an hour of liffting all super sets, and most importantly an hour of cardio 20mins. stare master level 6, fallowed by 20 mins. tredmill fast walking at a 4.0, and top it off with 20 mins. on the bike level 3. the results my shirt is soaked in sweat by the time I am done, and my body going into shock already shows instant results.

now I know it takes time, my total weight loss plan is 4o lbs ( from 210 down to 170) then based on my results maybe lose another 5-10 lbs. and get from a 35% to under 10%. my weekly goals are to lose 1.5 pounds a week resulting a 6 pound loss a month, so it should take me around 8 months to reach my goal.

I want to thank all of you who keep tabs on mee and keep me motivated, that is the only thing that keeps me going, and please if you drop a line, keep tabs on my soda war cause that is this Superman’s Kryptonite, and feel free to leave comments and bug the hell out of me, let’s face it I need all of you. no one dose this alone.

   Ronnie

Sadly I did not make it to the second tryouts  for Gladiator’s in L.A. I woke up today sicker then a day.

So I went to the gym today and did my first abs blast day.

Super setting circuit setting crunches into crunches with my legs raised, and then leg raises that was one set.

3 X 20

Super set 2. Core strengthening Set up in a Bridge, then right in to a side Bridge to the left, right into a side Bridge to the right, and I hold each for 30 seconds, then right into crunch machine, that was one set. 

3 X 30 sec. /20 

Finally back extensions right into standing oblique cable crunch each side 

3 X 12 @ 25/ 50 

So I went to the gym today and worked Chest and Triceps

Incline super set Start with fly  at 25 lbs did a set of 12 then drop the DB and right into a barbell incline press at  115 lbs and did a set of 8. This was the same super set format for the decline superset.

Incline Super – 3 X 12/8 @ 25/115

Decline super set – 3 X 12/5 @ 30/135

Cable crosses – 9 X 15 @ 50  
Pull up Machine – 3 X 8 @ 80

Tri pull down – 3 X 12 @65

Tri Pull Over – 3 X 12 @ 60

So my work out was pretty good, but afterwards I ran into my Personal Trainer, who pulled my file why I was getting my stuff from the locker room, well long story short I have only lost a pound and a half in 3 months when my diet and work out plan should have had me losing about a pound and a half a week so I should have lost close to 15 pounds and right at my original short term goal of trimming down to 195 lbs.

So with no help from my Wife (Just kidding I love you babe.) well long story short in a nice motivating way my PT ripped me a new one. But I am amped now to super set and circuit train and a lot of running and most importantly eat healthy and get back ontrack to where I should be right now. We will see