Leg Train

Well the other day I put up a new arm workout so must be time to get those legs a new work out.

Stair stepper– 15 minutes put that stair stepper on a medium pace and get those legs nice and warmed up to lift some weight.

Squat 4×8- Pack on some decent weight making sure you get to at least 90 degrees with your legs. You want a nice tukus then you need to squat.

Front Squat 4×10 – same as regular squatting lower yourself to 90 and then pop back up. The key is how you hold the weight against your chest.

Leg Curls 4×15- Make sure you are controlling the weight in both directions. the slower you move the more muscle fibers you will tear which will help you grow bigger.

Walking Lunges– 4 sets of 20 feet. So with these walking lunges you are going to left leg right leg lunge forward. If you are no feeling this as you are doing it your most likely doing it wrong. Make sure to not use momentum and just your leg strength pull yourself up.

Body Weight squats 4×20- this is a good finish to a solid work out.  because you are doing these with just your body weight doesn’t mean you should fire them off fast because its lighter than the others. Use nice controlled movements and get real deep.

Well that is it for today addition of this blog. If you liked this workout hit the like button and share with your friends.

Here is a link to some knee braces for those that prefer the extra support Click Here

Work Out Videos

So you may be looking at taking an alternate to getting in the gym or what not and want to follow a work out video. Here are a few that I have tried and a little once over to give you an idea what to expect.


P90 X is a great tool to get fit. I have used this video program and I have to say it works great. It may take you a few times doing these videos to get all the moves down and make sure you’re doing everything right but it will happen. You will need some minor weights to perform some of the exercises but for the most part you will be fine with just your body. Check it out Here


This one is a tough one and will make you rethink ever popping it in the DVD slot but it is worth it. I used this one a few times but never got to into because I didn’t have a ton of space to move around. If you want crazy results and are going to stick with a video workout I would choose this one every time. Bonus to this one is you only need yourself and the TV to get it done getting that full body burn. Helpful reminder though to make sure you have a towel handy because you are gonna need it. Check it out Here

Body Beast

This program I would like to say is very good for what I tried but has its downfalls. From what I did of body beast I got a good burn from doing it and there were a lot of good exercises to do. The bummer was that for some of these videos you needed more equipment then you would think. Sure you can do the modified workout but watching what they are doing on the TV and what you are able to actually do at home was kind of bummer.  Check it out Here


All together these are some great video programs each with a different approach to get the desired results. The most important thing to remember is the only bad workout is the one you don’t do.

That’s it for my post for today if you liked this post hit the like button and share with your friends.



Arm Assault

Well it has been a few weeks so figured its time to switch it up with a new arm workout. Here is a new routine that will hopefully let you tell people the beach is this way with a great big arm.

Heavy Ropes: You may or may not have heavy ropes at your gym but if you do I suggest you use them. This is a great warm up start with minute long intervals up to 4 sets to warm your arms up. (if you don’t have the ropes jump rope)

Overhead cable Tris– 4x 15 This is kind of like the standard cable tri pull down just over your head. make sure to not jerk the weight down and let it carry you backwords to the weight stack. Plant your feet one ahead of the other leaning a little forward an extend your arms.

Hammer curls– 4×10 I love hammer curls they really give you a good pump. Remember to not to just fling your arms up nice controlled curl the weight up and let it back down to your side with palms in.

Triceps arm extensions– 4×12  this is kind of like doing a leaned over row. Bend at the waist using a bench to support you with your arm closest to the bench pick up a dumbbell. you’re going to want to hold the dumbbell at a 90 degree angle and just extend your arm till it is straight.

Incline dumbbell curls – 4 x 8  lay on an inclined bench with dumbbells hanging on your side, curling one at a time bring the weight all the way up and then let it back down till they are just hanging.

Close grip benching– 4x 10 this is a good way to add weight to your regular bench. Hold the bar in real close and just bench like normal keeping your elbows in.

Reverse Grip curls– 4×12 this exercise will work you differently and all you have to do is turn palms around so they are facing away from you and curl. This exersize will help you with some wrist strength and help them puppies pop.

Well that is it for today for a short workout I hope you liked what you read. IF you did hit that old like button and share with your friends.

Here is a link to some compression shirts to keep you cool at the gym Click Here



Cleaning up

When you attend a gym most of the time they have certain rules that they would like everyone to follow. Some of these rules may be to wipe down equipment and put weights away. I would like to share why you should always put the weights back where they go.

We have all been there at the gym where we are tired after a killer work out and take the lazy route to picking up by putting weights where they may not go. This creates an unorganized system that is less efficient. Others at the gym need to fight to find that nice V bar to use for pull downs or those dumbbells are creating a tripping hazard that will hurt somebody. more times than not you should try to go the extra mile to clean up rather than leave things a mess for others to pick up. What  you need to think about is that you are at the gym for exercise and what a better way to finnish then putting the things you used away. This extra exersize will only take a few minutes and give you the push you need.

Well that is my service announcement for the day, everybody be safe and clean up after yourselves! If you liked this post hit that old like button and share with your friends.

Here is a link for some wrist wraps that will help you keep a grip! Click Here


When To Work Out

Something that seems to come up now and again is when is the best time to work out? It is argued earlier in the day for this kind of workout later for that but what should we really be doing? The only thing you need to know is the best time is when you have free time.

What I mean by the best time when you have free time is you are most likely not a professional athlete and it doesn’t matter. You probably have a job maybe kids or juggling school and a part-time job not 2 adays. For us regular joes it’s all about getting it done when you can not optimizing it. Sure you want to make your time in the gym or whatever you do worth it but the key is knowing doing something is better than nothing.

That’s my two cents for the day! Hope this tid bit helped to keep you motivated and if you liked what you read hit that like button and share with your friends!

Here  is a link to some headphones that should keep you jamming in the gym Click Here

Couples Workout

Something I have noticed at the gym are a lot of couples that come together and have different ways of going about being at the gym. Some of these couples  work out together and some just meet back up together when it is time to leave. Here are some things I would like to say or suggest if you are thinking about going to the gym with someone special.

Out of the options of working out together or separately I think that needs to start with what you both are trying to accomplish with your time. Maybe you’re a runner while your other half is a power lifter we all have goals we all need to accomplish them our own way. But if you have the option of working out with your better half  I say go for it.

Working out with your better half is great for motivation being there with buddy is always great but someone you are intimately close with is another level. You know exactly what pushes the other persons buttons and what really gets them going. Seeing this person that is helping you be a fitter version of yourself can maybe help with diet. Another way of looking at it is you get to bond with the special person in your life another way and bring yourselves closer than you were before.

A negative that kind of bothers me is people who “Train” their significant others at the gym. Now when I say train I mean guide in workouts and by someone not entirely qualified to do so. I have seen many times these guys bringing their girlfriends to the gym and sort of fumble through it. If you are pretty known to working out or kind of unsure yourself don’t be trying to be an expert where you are not. Showing anyone especially your other half poor work out form can be harmful to their body. using bad form can cause injury and maybe permanent damage.

Lastly don’t be a show boater, to impress someone. You will look like a tool and if you can’t handle the couple extra 45 pound plates on a flat bench, don’t expect you 90 pound girlfriend to lift it off.

Well that is it for my rambling for today Hope you liked the post if you did hit that like button and share with your friends.

Here are some couples themed gym shirts to wear with your other half Click Here

Gym Shower Supplies

This post is partially due to all the smelly dudes you may work with or see at the gym. I can’t tell you how many guys I see just change into a polo and slacks and walk out the gym locker room. So here is a quick once over of things that will help you get in and out and off to work smelling like a rose.

Flip Flops

Flip flops or some kind of water shoe is a must when taking the shower at the gym. Being a shower that the general public uses you don’t know what people happen to be washing off themselves in there. Some people could have diseases that can be picked up from your feet like Athletes foot so it is good to wear something to protect yourself. Here is a link to some that can help you Click Here


Wash cloth or loofah

It is good to have something to lather some soap to get your body clean at the gym or not. to help your self with speed you should get one just to take with your gym stuff so you always have one. Making sure you hit all the spots that hold odor like your arm pits is one way to avoid not being the smelly person at work. Here are some cheap loofahs to get you started Click Here

2 in 1 body Wash

One way to keep down on what you are carrying into the gym is to get a good body wash that is also shampoo. I find this helps when walking from your locker to the shower so you don’t have to worry about dropping anything. The best part is they have these in sport scents that seem to be real strong to give you that smell of clean all day. Here are some options to look for (sorry ladies doesn’t seem they make a female flavor) Click Here


Last but not least get yourself a good gym towel so you can dry off. I prefer a big fluffy towel because at the gym seems like you are rushing a lot and having a thin wimpy towel makes it harder to get dry. Also helps if the towel is a good size for those that try to stay modest around the locker room. Here is a link to help you grab a warm fluffy towel to get you started Click Here

Something that would also be in handy to bring would be a plastic bag or to buy a bag with a wet area. You need to have somewhere to put your wet towel and you don’t want to have everything get wet and begin to mildew.

Well that is a list of some things that will help you not be the smelly person for a quick shower at the gym. If you liked hit that like button and share with your friends and stay fresh!