You Are Not Born Strong - You Must Become Strong

I always find it funny when people assume that a person is just born a certain way. Sometimes we just assume a person is naturally lean because they are lean most of the time, or they are naturally strong because they lift a lot of weight in the gym, or they can eat a lot of food because they have a fast metabolism.

People make these judgements or assumptions because they only see part of the picture which is the final result, they don't see how that picture became what it is, what was involved in the making of that final result.

I stay under 10% body fat all year round but that does not make me naturally lean. It takes commitment to my diet and making sure I burn plenty of calories each day with exercise. I can get fat just like anyone else.

People tell me my strength is only because I have a lot of muscle on me, did they stop to think where I got the muscle from. Was this muscle always there? Did it just magically appear overnight? Or maybe it has taken years of pushing myself at the gym way beyond where most people are comfortable to venture. Muscle is a byproduct of strength, strength is a byproduct of effort.

Full Week of Workout Videos - Wednesday Back and Biceps Home

1:31 minutes - 1005 Calories - Average Heart Rate 135 - Max Heart Rate 168.

• Garmin Heart Rate Monitor Session Link

Location: Home Gym

Light first sets instead of doing a warmup

Strength:

• Wide single arm Pull Downs x2 sets (Lats)
• Wide Pull-ups x2 sets (Lats)
• Narrow single arm Pull Downs x2 sets (Lats)
• Chin-ups x2 sets (Lats)
• Seated Rows x2 sets (Lats & Middles Back)
• Straight arm pull down x4 sets (Lats & Core)
• Preacher Curls with Cables x4 sets (Biceps)
• Single Arm Curls with Cables x4 sets (Biceps)
• Front Lever combined with Toes to Bar x2 sets (Abs, Core, Lats)

Back to the Basics - Body Weight Only Full Body Workout

In this "Back to the Basics" YouTube Video I show you a Full Body Workout using only your body weight. Well I bring in some dumbbells for some option add on exercises but they are not required to get a full body workout.

The main exercises I show you are: the push-up, the pull-up and chin-up, the air squat, the single leg lunge and sit-ups and crunches. I show you proper technique along with scalable variations for all levels of fitness even beginners.

Using your body weight with the right exercises and from is a great way to build muscle and shape, and you can even get a cardiovascular workout at the same time if you pick up the pace! This workout can take as little as 10-15 minutes or you can do more reps and sets for a longer more aggressive workout.

Home CrossFit Style Workout for Chest - Back - Arms - Abs

It's been a while since I did an at-home workout video! Most weeks I workout 5 days at my CrossFit Gym since it's close to home and my membership lets me go as much as I like, so I may as well get my moneys worth and get some extra motivation in a supportive group situation.

This week my schedule just didn't work with the CrossFit times so today I decided to do my workout at home and take this opportunity to record it for you all.

I only really had a half an hour or so, so to maximize my workout I did my usual high intensity CrossFit Style no rest multi exercise workout and in this program I worked my Chest, Back, Arms and Abs.

This high intensity workout consisted of 10 complete rounds, each round I did 6 reps of each of the following exercises:

• 6 Pull-ups x 10 rounds (total of 60 reps)
• 6 Push-ups x 10 rounds (total of 60 reps)
• 6 Sit-ups x 10 rounds (total of 60 reps)
• 6 thirty pound Dumbbell Curls x 10 rounds (total of 60 reps)
• 6 Olympic Ring Dips x 10 rounds (total of 60 reps)

The entire workout took me about 17-18 minutes and it got really hard to complete some the exercises near the very end which is pretty much what you want to achieve if you want to push yourself.

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: