jgabaldon22’s BodyBlog

in addition to upping my cardio and overall conditioning i have completely restuctured my entire workout regimine. i read an article on BB.com and agreed with a lot of the things that the author was talking about, and although i have been in and out of the gym for the last 10 years i am still young and can easily be considered intermediate. therefore i did some research on the workout he suggested and found that the muscle groups that he mentioned to workout together on the same days were more widely worjout similarly by more people… this was my first change. instead of chest and bi’s together i now do chest and tri’s… instead tris and shoulders together i now do back and bi’s. shoulders on its own with traps and legs still on their own… i used to just do back on its own but i wondered why i was making such huge gains with back and slow gains with the rest… and although it only started this a couple of weeks ago i can tell that my gains although very minimal att, are more even throughout my body. i have just began a 7 day rotation with the afformentioned 4 dayas of working out, with my cardi/conditioning sessions 3 days a week… (Mon, Wed, and Thurs).

this is just what i needed to see as far as weight loss and stregnth, little or no loss in stregnth/size… however i am almost completely satisfied and am ready to start putting on more muscle, with the conditioning sessions i sometimes just don’t have the energy to lift BIG! but i think i will just save my BIG lifting days for the 4 days that i am not running this session, unless any one who happens ot see this has a better idea!?

laters

after recertifying as a PTL in the AF i was remotivated… i have been training AF people for about 5 years now but since i first atrarted i have been kind of taking it easy on folks for whatever reason… i first started programs like the one mentioned below for athletes and just very healthy and fit people 5 years ago for a more extreme or hardcore workout for cardio, toning, etc… but through the years i have evolved different programs to help a wider range of people, mostly coworkers, etc.

well, i decided to pick up the pace again because i have noticed a negative trenda of unhealthy and out of shape co-workers… i offered and began a group training session 3 days a week for any and all interested people. this session is free and we certainly dominate! in only the first 2 weeks i have had 8 people showing up consistantly (i started with only 3) word has been spreading and more and more people seem to be interested in the program. of the 8 consistant people that are showing up they have all already shown some great results! as far as in run time and mental outlook. self confidence and work ethic has already gone up for all of them and i can tell that they want to continue to make improvements.

the program has 3 days each with a minimum of 2 miles of running or 15-30 min of cardio per day. this program was designed for people of all skill levels and fitness levels. the focus is on improvement of stamina, decrease in weight, better run times, and small stregnth gains through mostly body weight exercises. the amount of intensity put in by the individual is usually directly correlated with their individual results. usually we do one day with focus on abs, one day focus on upper body, and one day focus on lower body… i give them all advice after the workouts if they ask and encourage them all to work out on their own in the gym with weights and such as well. i have even offered training for them. more to come as the program evolves.

So to start out i guess I will just talk about my fitness history. i played many sports growing up and all through high school… i didn’t get into working out with weights in the gym until my freshman year in high school, when it became mandatory for the football team. i started high scholl weighing 98 lbs! that entire year i gained 7 lbs, then progressively gained another 5 lbs but had to cut a bit of weight for wrestling to make weight at 103 lbs my sophomore year. I jumped up by 20 lbs in about 6 months and next year wrestled at 125 lbs. then gained another 20 lbs in 6 months and wrestled at 145 lbs, the whole time maintaning a bodyfat % around 7%. i continued that for 3 years and was 5" 9′ 200 lbs at the age of 22, my body fat was probably closer to 15-18% at this point. then i got serious about my health and diet again and restructureds my goals and all around way of thinking. that is when i lost 30 lbs in about 4 months! when i thinned out i decided to go for more leam muscle and in about 7 months put on 19 lbs of muscle, 12% bodyfat. i am in the process of ripping all of it up and fluctuat between 178-182 lbs, bodyfat about 9-10% right now but i want it to be about 7%.