John M. Rowley’s BodyBlog

Welcome to day 4!!

First off today was my daughter Jessica’s 22nd birthday! We went to lunch together and had some sushi! yummy!!!

Today was abs, biceps & cardio.

All sets are after warm ups.

crunches 3 sets of 15 reps

Biceps Incline Dumbbell curls 3 sets of 8 to 12 reps

Straight barbell curls 3 sets of 8 to 10 reps

Hammer curl machine 3 sets of 8 to 10 reps

Hammer selecterized machine 2 sets of 10 to 15 reps

If you don’t have these machines don’t worry about it, I change exercises all the time so my mind and my muscles stay stimulated. The important thing is consistency!!!

I did 15 minutes on the treadmill with the incline all the way up and 20 minutes on the gauntlet. The reason I used the treadmill is becuase all the gauntlets were being used. If something is being used, do something else!

As far as my diet goes, I get at least 250 grams of protein a day, I eat as many green leafy vegetables as I want and I will have one or two pieces of fruit. As I get leaner I will add a small yam to my post work out meal.

Have a wonderful and blessed day!

John

be sure to check out my regular blog

My main website is here, you can learn about my upcoming speaking events, books and projects.

Glad you made it today!

This morning I had my body-fat tested. It was 13.9% which is good for my age but I don’t want to be good for my age, I want to be in the best shape I can be without being obsessive. Plus 10% or under is best for health, energy and over all well being. Plus if you are under 10% you will look fantastic.

Today was Shoulders day.

crunches 3 sets on 15 reps

Shoulders: hammer shoulder press 4 sets of 8 to 12 reps

Dumbbell lateral raises 4 sets of 8 to 12 reps

Hammer shoulder press (different machine then the 1st exercise) 4 sets of 8 to 12 reps.

30 minutes on the gauntlet  I was a little tired today.

My wife left for NY early this morning so I didn’t get a good nights sleep. Plus this is my 11th day in a row of training without a break. I am training straight though because I am going out of town on Friday. I don’t normally do this. Next week I will be back to normal with my training and be more rested and recovered.

Have a wonderful and blessed day!

John

Hello and welcome to day 2.

It has been very exciting with all the response I have been getting with this. The pressure is on and I love it!

Even though this blog is about getting physically fit, at least for the time being, keep in mind I don’t just work out, I am in and out of the gym in one hour and fifteen minutes. I was at my office at The American Institute of Healthcare and Fitness bright and early this morning, had some business meetings, emails and phone calls to return, etc. plus I am working on my next book and preparing for an event this weekend. I work out at lunch time and then I was back in my office for an afternoon meeting. Working out isn’t my whole day but it does empower my whole day and my life. It doesn’t take time away it give me the energy to utilize my time properly, so in essence it gives me time back in my day!

Legs:

Leg extensions- 3 warm up sets and 3 working sets

Smith machine squats- 3 sets of 10 reps

Hammer machine squats- 1 set of 20 reps

Lying leg curls- 3 sets of 8-12 reps

Calf raise- 3 sets of 12 to 15 reps

I like to do leg presses but I have a hernia, so I am being very careful. This is also why I skipped abs today, my hernia was acting up a little. Also from my car accident I have some joint issues and an issue with my foot, so I am very careful. My legs are very strong and it is easy for me to over do it on leg do. I really make sure I focus on the muscle as apposed to lifting as much weight as I can. Bill Kazmier the worlds strongest man once told me, as you get older it is more important to look strong then to actually be strong. Well Bill is strong, very strong even though he jokes around like that.

Cardio- 20 minutes on the elliptical machine. No gauntlet today, a lot of pain going on, on leg day!  I did my before photo’s yesterday….not a pretty site. I will post in a few weeks with the 1 month photo’s, I do have some pride.   I am getting my body-fat done tomorrow morning by Chris Eschbach at the Human Performance Labs at Meredith College. He does a great job, is very accurate and he has been doing this for me. This way I will not only have before and after pictures but an accurate account of the amount of body-fat I lost and the amount of muscle I put on if any. I am going to have Chris do this every 30 days through out this program.

I hope you are finding this helpful!

John

Just got back from the gym. I did abs., back & cardio. As I mentioned in the previous post I have an event next weekend. My wife is also traveling to see her mom and then meeting me at the event so we started our workout week on Saturday instead of Monday.For back I did:
3 sets of pull ups
3 sets of pull downs
3 sets of close grip pull downs
3 sets hammer strength machine rows
2 sets hammer strength high rows,
1 set hammer strength reverse grip pull downs
Then I did 30 minutes on the stepmill gauntlet.

When I lift I really don’t count sets, I do my warm ups and then hit it. The first exercise I keep in the 6 to 10 rep range with a 2 to 3 minute rest between sets and then each exercise after that I shorten the rest period a little and keep my reps in the 8 to 12 rep range. Sometimes toward the end of the work out I will go up to 20 reps. The key is I make sure I am feeling the muscle work.

I mix things up a lot, I use drop sets, DC training, X-Rep training, 10X10, etc. There are many ways to skin a cat, to keep your muscles guessing and to keep motivated The bodybuilders out there will know what I am talking about. Most of you don’t need to worry about the terminology, just keep your reps in the 8 to 12 rep range and get into the gym consistently, the key is consistency!

Also keep in mind that every fitness or weight loss trend out there comes from the bodybuilding community. They just take one facet of the bodybuilding lifestyle and turn it into a book or philosophy so they can be the new “guru”. I am going to show you what a healthy, fit lifestyle looks like and you alter it to meet your lifestyle.

Don’t forget I am not a bodybuilder, fitness model or professional athlete I am a author, speaker and entrepreneur with a busy life just like you. But one thing I know for sure, God created us to operate at peak performance and our modern day lifestyle is hampering many of our abilities to achieve all we where meant to achieve.<em />

God bless you and I look forward to hearing about your victories!!!

John

join us at my blog

I am getting ready to start a 12 week training program myself to get ready for a photo shoot for my next book and I thought it would be fun if I documented it. I also thought that this may be a great way for me to help others as well. I am recruiting the help of some friends and will have the resourses from their sites as well to help you achieve your goals what ever they may be.

My buddy Jeff Behar and his incredible site http://mybesthealthportal.com/ are going to be on board with us as we bring our bodies and our lives to the next level.

Leave me a message on here and let me know if you have any questions and if you are going to join us. There may even be an opportunity to be in my next book. can’t make any promises, Bucky Rosenbaum, my agent and our publisher will review this option with me when the time is right.

For now let me know how I can help and tell all your friends about this. I start my program tomorrow and will update my progress on a regular basis!

God bless you as you strive to be all you where created to be. Remember your talents, abilities and skills are Gods gift to you, what you do with them are Gods gift to the world.

Now go out and be all you where created to be! Until next time!!

John

PS you can join in of follow me @ http://johnrowleyblog.com/  I will also try to post everything here as well!