Workout Journal - Squats - 275 Pounds for 2 Reps

Another quick Workout Journal post and some improvement in the Squat category, today at CrossFit we did Squats which is great because this is an exercise I'm really working hard to improve upon, last squat workout I pushed 255 pounds for 3 reps, today I squeezed out 265 pounds for 3 reps and finished up with 275 pounds for 2 reps. So some definite improvement going on!

Squats build your Glutes (but) and Quads (thighs), and according to my wife my but had shrunk a bit too much a few months back when I leaned up ;) Now my but is filling back in with muscle this time and not fat so win-win for everyone!

Video samples taken from (www.crossfit.com)

Paul Garay Custom Workout Program - Day 1 Chest & Back

Continuing on with my Custom Workout Program for my good friend Paul Garay, todays YouTube Workout Video shows you Day 1 where I demonstrate some Chest and Back Exercises Paul will be doing using primarily his Total Gym. 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.

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

• Total Gym Chest Press (1 set of 10-20 reps)
• Total Gym Rear Facing Cable Back Pulls (1 set of 10-20 reps)
• High intensity Elliptical, Skipping or Burpees. (1 minut) 

• Total Gym Chest Press (1 set of 10-20 reps)
• Total Gym Rear Facing Cable Back Pulls (1 set of 10-20 reps)
• High intensity Elliptical, Skipping or Burpees. (1 minute) 

• Total Gym Chest Press (1 set of 10-20 reps)
• Total Gym Rear Facing Cable Back Pulls (1 set of 10-20 reps)
• High intensity Elliptical, Skipping or Burpees. (1 minute)

• Total Gym Chest Fly (1 set of 10-20 reps)
• Total Gym Rear Facing Cable Back Rows (1 set of 10-20 reps)
• High intensity Elliptical, Skipping or Burpees. (1 minute)

• Total Gym Chest Fly (1 set of 10-20 reps)
• Total Gym Rear Facing Cable Back Rows (1 set of 10-20 reps)
• High intensity Elliptical, Skipping or Burpees. (1 minute)

• Total Gym Chest Fly (1 set of 10-20 reps)
• Total Gym Rear Facing Cable Back Rows (1 set of 10-20 reps)
• 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. 

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 Chest and Back. Paul can scale it by doing more or less sets and also adjusting the level of his Total Gym for more or less resistance.

• Part 1 - Interview with Paul
• This is Part 2 - Workout Day 1 Chest & Back
• Part 3 is 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  Chest & Back:

Paul Garay Custom Workout Program - Interview

The other day I was on the phone with a very good friend of mine "Paul Garay", and we where talking about how things where going with him, Paul has had diabetes for about 15 years now. Paul recently has taken up riding his bike and rides about 100km per week which has dramatically improved his insulin readings to the point that he has been able to cut back a bit on his diabetes medication. The problem is we are now heading into our Canada BC fall and winter seasons which if you live around here, you will understand is not the most bike friendly type of weather.

I mentioned to Paul that I would like to help him out with an "off biking season" Workout Program that he could fit into his schedule and that would be modular and scaleable and would even allow for biking when the sun manages to poke it's head out for a day or two.

So I headed over to Paul's to figure out a Workout Program based around his goals, schedule and available workout equipment. This video is the Interview part where you get to meet Paul and find out a little bit about him.

Due to the length of the video I decided to split it up into four parts that I will be uploading over the next few days sequentially.

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

Workout Journal - Deadlift - 355 Pounds for 2 Reps

Quick Workout Journal update, today we did Deadlifts at my CrossFit Gym. Last Deadlift day I made it to 345 pounds, today I got up to 355 pounds for two reps but this was after doing four incremental sets of 8 reps topping out at 315 pounds. So I was a bit tired ;)

The goal is to continue getting stronger...

Video samples taken from (www.crossfit.com)

Workout Journal - Bench Press - 205 Pounds for 10 Reps Times 5 Sets

It's been a couple of days since I felt like doing a workout but I dragged myself into my CrossFit Gym today and I'm really glad I did. It was good to get in there and move some weights around, helped a lot with raising my spirits :)

Today we did more of an upper body workout focussing on chest and doing Bench Press. The main part of the workout consisted of 5 sets of Bench Press with 10 reps per set and the goal weight was 205 pounds which I though would be a lot of weight for me since I'm just a hair under 180 pounds right now. I got through the first 3 sets of 10 reps each without any assistance from my workout partner, but then on the last 2 sets I had to break up my 10 reps and get a bit of a spot on the last few reps.

I felt it was a really good workout and now I have something to work towards, all 5 sets of 10 reps on my own (50 reps total with no help)...

Video samples taken from (www.crossfit.com)