Facebook Friends - Welcome to GetFitOver40

I've got this Website-Blog, and my YouTube and Twitter pages all setup but what about a Facebook page for GetFitOver40? To be honest I just didn't want to manage another Social Media Page since I already have my two Websites (ReplicaAirguns & GetFitOver40), Two YouTube channels, two Twitter pages and also two Facebook pages. The problem is one of my Facebook pages is my personal Facebook page but to be honest I really don't interact with it all that much, I take a peak from time to time but generally speaking I kind of stay away as I'm pretty webbed out by the end of the day to spend even more time on my personal Facebook page.

So with that said I will be converting my personal Facebook page over to my GetFitOver40 Facebook page and hopefully all my family, friends and acquaintances will be OK with that, well I can definitely say they will get to know a lot more about me now that it's going to be my GetFitOver40 Facebook page ;)

Anyways, watch this Welcome YouTube Video where I recap what I just said here and also explain what GetFitOver40 is all about for my Facebook friends who in most cases don't know anything about that part of my life...

Workout Journal - Deadlift - 363 Pounds for 2 Reps

I got a new personal best in Deadlifts today, what makes it kind of interesting is that I almost didn't even make it into my CrossFit Class today because my knee has really been sore, yesterday we did a bunch of box jumps and it set off my knee pretty bad, I couldn't even take any anti-inflammatories because I was having a blood  test done today so there was no dulling the pain for me.

After doing the best I could to warm up my knee we started off with Deadlifts and my partner just kept putting on the weight, I figured it was easier to just do them than unload the bar each time and somehow I pumped out a set of two reps at 363 pounds (45 pound bar, 4x45 pound weights, 2x44 pound weights, 2x25 pound weights). I'm not going to lie, it was hard and my knee is letting me know that perhaps I should have taken it a bit easier :( Guess I will rest legs for a few days now...

Video samples taken from (www.crossfit.com)

Paul Garay Custom Workout Program - Day 3 Arms & Legs

This is the last of the Custom Workout Program day videos for my very good friend Paul Garay, todays YouTube Workout Video shows you Day 3 where we go through some Arm and Leg Exercises Paul will perform using his Total Gym and body weight. Paul will also be incorporating Cardio using his Precor Elliptical, or some Skipping or Burpees. Paul will work towards being able to complete this entire workout without breaks but may at first need to take some rests so that he is able to do complete sets. I will be checking back with Paul and we may make some adjustments along the way.

Here is an example of a complete Shoulder and Legs workout that Paul can scale to meet his available time and fitness level.

• Total Gym Seated Arm Curls (1 set of 10-20 reps)
• Total Gym Triceps Extensions with back to board (1 set of 10-20 reps)
• Air Squats (1 set of 20+ reps)
• OPTIONAL - High intensity Elliptical, Skipping or Burpees. (1 minut) 

• Total Gym Seated Arm Curls (1 set of 10-20 reps)
• Total Gym Triceps Extensions with back to board (1 set of 10-20 reps)
• Air Squats (1 set of 20+ reps)
• OPTIONAL - High intensity Elliptical, Skipping or Burpees. (1 minut)

• Total Gym Seated Arm Curls (1 set of 10-20 reps)
• Total Gym Triceps Extensions with back to board (1 set of 10-20 reps)
• Air Squats (1 set of 20+ reps)
• OPTIONAL - High intensity Elliptical, Skipping or Burpees. (1 minut)

• Total Gym Lying Down Arm Curls (1 set of 10-20 reps)
• Total Gym Triceps Dips with back to board (1 set of 10-20 reps)
• Air Squats (1 set of 20+ reps)
• OPTIONAL - High intensity Elliptical, Skipping or Burpees. (1 minut)

• Total Gym Lying Down Arm Curls (1 set of 10-20 reps)
• Total Gym Triceps Dips with back to board (1 set of 10-20 reps)
• Air Squats (1 set of 20+ reps)
• OPTIONAL - High intensity Elliptical, Skipping or Burpees. (1 minut)

• Total Gym Lying Down Arm Curls (1 set of 10-20 reps)
• Total Gym Triceps Dips with back to board (1 set of 10-20 reps)
• Air Squats (1 set of 20+ reps)
• OPTIONAL - High intensity Elliptical, Skipping or Burpees. (1 minut)

Paul can add more sets to this workout as his fitness level increases. I also showed him some Ab exercises he can do after each workout to build his Abs.

This is a full 18 separate sets that should take Paul around 30 minutes to complete and will give Paul a complete muscle building and cardio workout targeted for Arms and Legs. Paul can scale it by doing more or less sets and also adjusting the level of his Total Gym for more or less resistance and adding in either a medicine ball or free weight to his leg exercises.

• Part 1 - Interview with Paul
• Part 2 - Workout Day 1 Chest & Back
• Part 3 - Workout Day 2 Shoulders & Legs
• This is Part 4 is Workout Day 3 Arms & Legs

Watch my YouTube Video for this Custom Workout Program Geared Towards Arms & Legs:

Workout Journal - Push Press - 195 Pounds for 1 Rep

So far I have not posted a Personal Best for Push Press, push press is basically a military or shoulder press combined with a bit of push from the legs (slight bend of the knee and then quick push) this helps get the momentum started but you still have to use a lot of shoulder and triceps to carry the weight all the way up to a lock out position at the top. Keep in mind this is not a Push Jerk or Push Snatch where you lock out your arms and then use your legs to move the weight into a full standing locked out position.

Today in my CrossFit Class we focussed on Push Press as our main strengthening area, I was so close to getting 205 but got stuck about midway, it felt like it was going to keep moving but I just didn't have it today :( Maybe I should have tried 200 pounds even but I guess I got a bit greedy? I did manage to make it up to 195 pounds which is a great weight for me to be at right now, I will attempt 205 next time we do Push Press singles :)

Video samples taken from (www.crossfit.com)

Paul Garay Custom Workout Program - Day 2 Shoulders & Legs

Another Custom Workout Program for my long time friend Paul Garay, todays YouTube Workout Video shows you Day 2 where I demonstrate some Shoulders and Leg Exercises Paul will be doing using his Total Gym and body weight. Paul will also be incorporating Cardio using his Elliptical, or some Skipping or Burpees. Paul will do his best to complete this entire workout without breaks but may at first need to take some small rests so that he is able to do complete sets. I will be checking back with him as he goes and we may make some adjustments.

Here is an example of a complete Shoulder and Legs workout that Paul can scale to meet his available time and fitness level.

• Total Gym Shoulder Press (1 set of 10-20 reps)
• Air Squats (1 set of 20+ reps)
• High intensity Elliptical, Skipping or Burpees. (1 minut) 

• Total Gym Shoulder Press (1 set of 10-20 reps)
• Air Squats (1 set of 20+ reps)
• High intensity Elliptical, Skipping or Burpees. (1 minut) 

• Total Gym Shoulder Press (1 set of 10-20 reps)
• Air Squats (1 set of 20+ reps)
• High intensity Elliptical, Skipping or Burpees. (1 minut) 

• Total Gym Upside-down Straight Arm Side Lifts (1 set of 10-20 reps)
• Single Leg Lunges (1 set of 10-20 reps each leg)
• High intensity Elliptical, Skipping or Burpees. (1 minute)

• Total Gym Upside-down Straight Arm Side Lifts (1 set of 10-20 reps)
• Single Leg Lunges (1 set of 10-20 reps each leg)
• High intensity Elliptical, Skipping or Burpees. (1 minute)

• Total Gym Upside-down Straight Arm Side Lifts (1 set of 10-20 reps)
• Single Leg Lunges (1 set of 10-20 reps each leg)
• High intensity Elliptical, Skipping or Burpees. (1 minute)

Paul can substitute some of the other exercises I show him in this video to make his workouts a bit more interesting and effective and potentially add more sets as his fitness level increases. 

This is a full 18 separate sets that should take Paul around 30 minutes to complete and will give Paul a complete muscle building and cardio workout targeted for Shoulders and Legs. Paul can scale it by doing more or less sets and also adjusting the level of his Total Gym for more or less resistance and adding in either a medicine ball or free weight to his leg exercises.

• Part 1 - Interview with Paul
• Part 2 - Workout Day 1 Chest & Back
• This is Part 3 - Workout Day 2 Shoulders & Legs
• Part 4 is Workout Day 3 Arms & Legs (Coming Soon)

Watch my YouTube Video for this Custom Workout Program Geared Towards Shoulders & Legs: