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:

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)

Chest & Back Workout with no Resting - 18 Sets in 23 Minutes

Today's workout YouTube Video is a more focused Chest and Back workout with a bit of Abs thrown in. As is pretty normal with my workouts these days, I keep moving and don't really rest much except to just catch my breath or change some weights if need be.

I do a total of three different exercises per muscle group with three sets for each, so a total of 18 sets in all and I get through them pretty quick so I am hitting my cardio at the same time and I'm done in under 25 minutes. That's time management for you ;)

In this workout video I mention some of the workout music I use for my workouts because for me it makes a huge difference in my energy. I really get motivated when I have some pumping workout music blasting in my headphones. My mix sets of choice lately are from Steady130 where you can download lots of great workout sets for free.

CrossFit Style Upper Body Ladder Workout

Another CrossFit based workout for you, this one is based on using the "Ladder" format which means you start your set off with the highest number of reps (Usually 10)  and work your way down to 1 rep per set.

Here is an example of the Upper Body Ladder Style workout I did in this video:

• For the first round I did 6 different exercises with 10 reps each.
• For the second round I did 9 reps for each exercise and then 8,7,6,5,4,3,2 and lastly for my final round I finished off with 1 rep for each exercise. For a total of 55 reps per exercise and 330 reps in total.
• I did the following exercises in each round - Dumbbell Press with 50 pounds in each hand, Wide grip pull-ups, Olympic dips, Sit-ups, Push-ups and Arm curls with 30 pounds in each hand.

I also show you how you can "scale" your workout to fit your level of fitness since not everyone can do a full push-up or pull-up ;)

This was a hard workout on my triceps since the Shoulder press, Olympic dips and Push-ups all hit my triceps hard. I did make it through with only a few small pauses and got pretty close to the 20 minute mark!

CrossFit Style Workout - Legs - Chest - Abs

I mentioned I was going to be showing you some of my real world CrossFit Style workouts and so this marks the first of hopefully a bunch of my Crossfit Style home workouts I will share with you :)

This workout is by no means a true CrossFit workout but it does share some similarities with CrossFit, mainly the none-stop pace incorporating typical cardio exercises with muscle building exercises. In CrossFit you generally do not do any isolation exercises (one muscle group at a time) but rather do compound exercises. I kind of mix it all together and make my own version of a CrossFit workout that incorporates some more dedicated and focussed muscle building movements.

In CrossFit I would also try to never stop moving but in my Hybrid workout I do take a few breathers, but only so I have enough energy to do a complete and full effort set.

When I made this video I kind of ran out of card space so there is a bit missing but you will get the idea of how it all works.