Buff Dad Busy Dad Workout

Hey all, check out the latest workout:
I'm working out at night time since work has me in too early...it's been working out OK.  I put the kids to bed at about 8:00 pm and hit the road.  Here's the latest schedule...the short term goal now is putting on the definition for summer.

Monday: Back and Bi (after warmup 3 sets of 8-10)
barbell curl
seated curl
concentration curl
bar bell bent over row
one arm dumbbell rows
machine row

Wednesday Chest and Triceps (after warmup 3 sets of 8-10)
Flat barbell bench press
Dumbbell Flies
Incline Press
Close Grip BB Press
Cable Push Downs
Overhead DB tri presses

Friday Abs & Legs (after warmup 3 sets of 8-10)

BB Squat
Lunges
Ham Curls
Calf Raises (seated or standing)

Abs weighted crunches 3 sets of 10 w/ 25 lbs.

Cardio 5 minutes to work up before weights and 10-15 post weights.

Supplements: Whey protein during the day / Glutamine X-tend sipped during the workout.

Good News...bad news

Hey, I have a job!  I'm a warehouse supervisor at a lacrosse/hockey goods distributor. 
Bad news is I'm working quite a bit longer hours and my workouts have fallen off significantly.  I'm now at one time per week, which is OK for maintenance but I'd still like to be making gains.  I might be able to get some equipment for home but that's in the works.  I'd like to get back posting health & fitness related stuff but I guess we'll see how I get with this schedule, but I hope to see you soon.

5x5 Workout

Today we'll talk about the 5x5 workout.  This falls under the strength gaining type of program.  The idea of this program is low reps and higher weight. 
Who is this for?

• If you want to hit new records on the squat, bench or deadlift this program is for you. 
• If you want more strength in general--that is for daily life
• If you want bigger muscles this will help you lift more weight when you get into a hypertrophic cycle.

How is it done?
The gist of this program is that you do 5 reps of 5 sets with compound exercises--generally the bench press, squat, dead lift or olympic lifts like the power clean.  Additionally you will do isolation exercises that target muscules that get left out of this program like barbell or dumbell curls.

Where do I start?
Check out this GREAT site on the 5x5, called the Bill Starr "MadCow" 5x5....this guy is an idol in the strength and conditioning world.  The site has lots of detail for questions that you've got and also a great spreadsheet to download and put together a great workout for you!

Long Needed Update

OK, I'm still here.  I hope to get posting more regularly starting this week.  I'm still looking for a job but things have been progressing.  I've got two options that may turn out to be a job for me but we'll see!
This week and possibly into the future I'll be doing a series on different types of workouts.  You can categorize workout programs into three basic groups: 1) Gain strength 2) Gain size and 3) endurance--of course there is a whole lot of overlap in these but I'll be putting programs into these three groups.  Keep healthy y'all I'll see you later this week!

Happy New Year

OK Y'all, I've already seen people talking about good and bad of New Year's resolutions, but I'm gonna post them here.  I talk a lot about goals, so it makes sense that I make some new ones for the year.  I got way off course with the job loss but we're gonna get that licked soon-I don't know anything but there's too much action for me not to have a job soon. 

So here's my fitness goals for 2009:

• Bench 245# 8 times
• Squat 400# 8 times
• Visible 6 pack
• Bigger Chest & Arms (I will add specifics to this later)

Make your goals if you don't already have them, write them down or print them out and post them in a place you see everyday so that you don't forget them!

Here's to a great and blessed new year!

Merry Belated (be-loated?) Christmas

Merry Chistmas a few days late.  I was out of town all week.

Let's talk about picking up the pieces from our holiday nosh fest (as I eat Christmas fudge).  Hopefully Dec 29th starts a new week for you that will be more normal than last (excepting New Years day).  This is a great time to get back to work on your fitness goals.  I know it will be the day for me.  I'm going to try and keep New Years day as clean eating as possible.  Don't wait until next week--start now, your six-pack is waiting. 

On the job search front: I've got several first interviews and a few seconds and a NO from a company in Ohio.  Regardless of where I get a job, it will not be here in the Motor City.  Buh bye mo-town, I just hope it's soon!

A Key to Healthy Living....Be Appropriately Selfish?

The other day I read a post on the Burn That Fat Blog, Tom Venuto discusses Oprah's struggle with weight loss and quotes her magazine where she says she didn't put her self on her priority list.  Me...I'm pretty quick to say "no, no don't be self centered" but upon thinking about this, it rings true to a certain degree. 

So let's think this through...it's appropriate to make sure you are healthy so that you can live past your 50's and not die of heart disease or some other weight related illness.  It's not appropriate to spend 2 hours a day in the gym while your kids park it in front of the TV or your spouse freaks out with the stress of you being gone to tend to the household chores. 

To quote Dr. Suess in O the Places You'll Go"life is a great balancing act."  If you've got lots of things on your schedule, try to cut down you're exercise routine...check out this Alwyn Cosgrove post where his colleague discusses how you can get your workouts done in 15-30 minutes 3 times a week. Truly that is all you need.  Speaking of priorities, my baby needs me.  Until later!  BD