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:

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:

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)

Workout Journal - Squats - 255 Pounds for Three Reps

Today at CrossFit we did Squats, and I'm talking about the behind the head type sometimes referred to as Back Squats. I worked my way up to  three reps at 255 pounds, previous to that I got 5 reps in at 245 pounds.

It was a great workout and me knee felt pretty good even after the heavy squats, that was till we did some skipping and I know this sounds crazy but skipping just killed my knee which seems to get irritated when I do slight bending motions. We did a Workout of the Day that consisted of Double Unders and Sit-ups working down from 50 to 40 to 30 to 20 to 10 reps. My Double Unders really suck (I tried) so I had to do three times the amount of Single Unders making my skipping sets higher in reps: 150-120-90-60-30.

After the workout the family went for a walk (dog included), and by the time I got home my knee was done :(

I think the skipping is going to have to be side lined for a while...

Video samples taken from (www.crossfit.com)

Workout Journal - Deadlifts - 345 Pounds for Three Reps

Today at this mornings CrossFit Class we worked on our Deadlift Strength, we achieve this by doing sets of three reps each and working up to our max weight set. The last time I did this workout I got up to 315 pounds. It's been a while since I did this exact workout but I have been working on straight leg dumbbell Deadlifts at home and of course Front Squat and Back Squats which helps leg strength in general. Today I got right up to 345 pounds for three reps and this was after lifting a substantial amount of weight before my max 345 pound three rep set Deadlift.

Video samples taken from (www.crossfit.com)