Transformed Through Grace!

From Self Help To God’s Help!

Join us every Friday from 2:00 to 3:00 PM Eastern Time as we explore Gods love letter to us…The Bible together.  Be sure to call in! Click Here to listen to Pastor Chad’s  message from last week. Then on Friday we will delve into the previous weeks message and answer all your questions.

Pastor Chad serves as Teaching Pastor of Raleigh First Assembly and has led the church since 2002. His ministry is modeled around the Acts 6:4 mandate to devote oneself to “prayer and the ministry of the word.”

“God has given Pastor Chad a passion for His Word and His people. This show will stresses the importance of godly living, Christian service and personal salvation.

This was a very quick interview on the Early Show today that I thought you would like to see.

The last couple of weeks I have been collaborating with Steve Holman the editor and chief of Iron Man Magazine.  Steve is a great guy, my age and with similar goals.  He is also a wealth of information.  He has helped me completely change the way I am working out and it is a change that will increase my natural testosterone and growth hormone while also burning fat and increasing muscle mass.  Steve has been doing this the past few years and Cathy and I just started on it today.  Steve and I will be releasing a book on this in 2012.  It will show you how to get lean, muscular and healthy through mid life and beyond.   I have a blog at Iron Man Magazine as well you may want to check out!

Now onto today’s workout:

5:00 AM Chest, Back & Abs

Hammer bench press 4X10

Cable cross overs 3X12

Incline Hammer bench 4X10

Wide grip pulldowns 4X10

DB Pullovers 3X10

Cable Rows 3X10

Bent over laterals 3X12

Close  grip cable upright rows 3X12

Hanging knee ups 4×10

Crunches3X12

* Rest between each set was 30 to 40 seconds.  This is one of the best workouts I have had in years.  Zero pain in my joints and an incredible pump.  I am psyched!!

Nutrition: 6 meals. 12 portions of protein, 40 cautious carbs (For meal plans and nutrition information see The Power of Positive Fitness) Today my nutrition consisted of eggs, protein drinks, fish, coffee with Steviva which is all natural and water.

Nutritional Supplements: DOUBLE X Vitamin/ Mineral/ Phytonutrient, Carlsons very finest fish oil.

Sports Supplements: Labrada ProV60, Labrada Glutalean, Labrada Hica Max, Muscle Link ZMA-T

Ok this is one of the embarrassing things of doing live updates like this.

I started this journey at 221 lbs, two weeks ago I was 212 lbs and losing weight very even and steady.

Then life happened.  I started spiking a sporadic fever of 101, I hurt my wrist, which happens sometimes, it was damaged very bad in a bad car accident years ago and Thanksgiving also hit.  So basically everything hit at once.

When we took the pictures on Friday I was 224 lbs and very unhappy.  I am committed to doing this as I would normally do it by adjusting my lifestyle a bit and enjoying the holidays a bit, so if embarrassment is part of the trip, so be it.  I do not want to make this unrealistic.  I could really focus like I was getting ready for a contest or magazine cover but that isn’t realistic for most people, nor is it realistic for me.

During this time I also tried a different type of work out split that was very good but didn’t work well with my lifestyle so I am going back to my normal split which is working one major body-part with a minor body part five days a week with 30 minutes of cardio after my weight lifting.  Even though it was working ok I didn’t like it.  This is important to note, if you don’t like something you  won’t be consistent with it and consistency is the name of the game.  This is were Habit Foundry comes in, it is an incredible tool that will help you alter your lifestyle one habit at a time.

Monday: Chest, abs & cardio

Tuesday: Back, calves & cardio

Wendsday: Quads, hams & cardio

Thursday: Shoulders, abs and cardio

Friday: Arms & cardio

Bottom line:  Life is seldom perfect and things happen.  The key is to keep moving forward.

Wed Nov 23 through Sunday Nov 27

This was Thanksgiving week. I did ease up on my diet a bit, especially on Thanksgiving day.

Wed was strictly cardio

Thursday Chest & Back

Flat Hammer Press 3×12

Incline Dumbell Press 3×12

Incline Hammer Press 3×12

Cable Cross Overs 4x ( 4 sets of 10 with a 30 second rest between sets

Pulldowns 3X12

cable rows 3X12

close grip pulldowns 3X12

Hammer Pulldowns 4X

Friday Shoulders & Arms

DB lateral raises 3×12

Upright rows 3×12

cable side laterals 3×12

front raises 2×12

dumbbell press 4X

Saturday

45 minutes of cardio

Sunday 1 hour cardio

Note I took it pretty easy this week as far as nutrition went. I have stuffing and mashed potatoes on Thanksgiving day and the day after had left overs.

Happy Thanksgiving to you!!!

Monday Nov 21 and Tuesday Nov 22 ’11

Monday

Shoulders & Arms

Machine lateral raises: 3×12

Upright rows: 3×12

Hammer Press 3×12

Rear delt machine 3×12

cable side laterals 4X style

dumbbell curls: 3×12

Hammer machine curls: 3×12

Ez bar curls: 3×12

Hammer Dumbbell curls: 4X

Triceps pressdown: 3×12

Over head rope extensions: 3×12

Machine dip: 3×12

Kickbacks: 4X style

Tuesday:

Legs

Leg extensions: 3×12

Leg Press: 3×12

Squat (smith machine) 3×15

Leg curls one leg at a time: 3×12

Calf Raises: 3×20

Cardio did 45 minutes on the bike mid afternoon on both days.

Note: I am going to go back to early morning cardio and lifting in the late morning. I seem to burn more fat that way. Probably 2 reasons for this. Doing cardio on an empty stomach lets you start burning fat faster, plus I use the step mill which is much harder then the recumbent bike I use at home. The second reason is my workout tend to be more aggressive when I do them in the late morning. I have gotten in at least 2 meals and I am awake, warmed up and ready to go.

Nutrition: 6 meals. 12 portions of protein, 40 cautious carbs (For meal plans and nutrition information see The Power of Positive Fitness) Today my nutrition consisted of eggs, protein drinks, fish, veggies drink: coffee with Steviva which is all natural and water.

Nutritional Supplements: DOUBLE X Vitamin/ Mineral/ Phytonutrient, Carlsons very finest fish oil.

Sports Supplements: Labrada ProV60, Labrada Glutalean, Labrada Hica Max, Muscle Link ZMA-T

Note: Saturday and Sunday I relaxed a bit on my nutrition. Not too bad but a couple of meals of not so good. I did do 2 sessions of cardio on Saturday and 1 on Sunday. The cardio wasn’t scheduled but I just felt like doing it, so I got on my bike and watched a good movie.

Friday Nov. 18, ’11 and the weekend

5:00 AM Chest, Back & Abs

Flat Hammer Press 3×12

Pec Dec Machine 3×12

Incline Flat Hammer Press 3×12

Cable Cross Overs 4×10 (4x = 4 sets of 10 reps with only a 30 second rest in-between sets)

Hammer Pulldowns 3×12

Hammer Rows 3×12

Close grip pulldowns 3×12

Incline hammer rows 4×10 (4x = 4 sets of 10 reps with only a 30 second rest in-between sets)

Crunches 4x as many as I could do in very strict form.

Cardio 45 minutes on the bike mid afternoon.

Nutrition: 6 meals. 12 portions of protein, 40 cautious carbs (For meal plans and nutrition information see The Power of Positive Fitness) Today my nutrition consisted of eggs, protein drinks, fish, veggies drink: coffee with Steviva which is all natural and water.

Nutritional Supplements: DOUBLE X Vitamin/ Mineral/ Phytonutrient, Carlsons very finest fish oil.

Sports Supplements: Labrada ProV60, Labrada Glutalean, Labrada Hica Max, Muscle Link ZMA-T

Note: Saturday and Sunday I relaxed a bit on my nutrition. Not too bad but a couple of meals of not so good. I did do 2 sessions of cardio on Saturday and 1 on Sunday. The cardio wasn’t scheduled but I just felt like doing it, so I got on my bike and watched a good movie.

Thursday Nov. 17, ’11

5:00 AM Shoulders & Arms

Lateral raises 3×12

Upright Rows 3×12

Hammer Shoulder Press 3×12

Hammer Lateral raise 4X (four sets of 10 reps with only 30 second rest between sets. The weight for the 1st set should be light enough were you could get 15 reps and by the last set barely get 10)

Dumbbell curl 3×12

Hammer Preacher Curl 3x 10-12

Ez bar curls 3×12

Hammer curls 4X

Triceps pressdown 3×12

French press 3×12

Dip machine 3×12

Rope extensions 4X

Cardio 45 minutes on the bike mid afternoon.

Nutrition: 6 meals. 12 portions of protein, 40 cautious carbs (For meal plans and nutrition information see The Power of Positive Fitness) Today my nutrition consisted of eggs, protein drinks, fish, veggies drink: coffee with Steviva which is all natural and water.

Nutritional Supplements: DOUBLE X Vitamin/ Mineral/ Phytonutrient, Carlsons very finest fish oil.

Sports Supplements: Labrada ProV60, Labrada Glutalean, Labrada Hica Max, Muscle Link ZMA-T

Wednesday Nov. 16, ’11

5:00 AM 45 minutes of cardio

2:30 PM 45 minutes of cardio

No lifting today.  I am currently working on three new books so the extra session of cardio was more for my head then my body.  I needed an active break and light cardio is always a time of creativity.

Nutrition: 6 meals. 12 portions of protein, 0 cautious carbs (For meal plans and nutrition information see The Power of Positive Fitness) Today my nutrition consisted of eggs, protein drinks, fish, veggies, sausage and 1 apple. drink: coffee with Steviva which is all natural and water.

Nutritional Supplements: DOUBLE X Vitamin/ Mineral/ Phytonutrient, Carlsons very finest fish oil.

Sports Supplements: Labrada ProV60, Labrada Glutalean, Labrada Hica Max, Muscle Link ZMA-T

Tuesday Nov. 15, ’11

5:00 AM Legs

Leg Extensions 4×12

Leg Press 3×12

Cable Squat 3×12

Leg curl 3×12

Calf raises 3×20

Leg press 4×10 with only 20 to 30 second rest in-between sets.

Cardio 30 minutes on the bike mid afternoon and then a 40 minute walk with my wife and dogs in the evening.

Nutrition: 6 meals. 12 portions of protein, 0 cautious carbs (For meal plans and nutrition information see The Power of Positive Fitness) Today my nutrition consisted of eggs, protein drinks, fish, veggies, sausage and 1 apple. drink: coffee with Steviva which is all natural and water.

Nutritional Supplements: DOUBLE X Vitamin/ Mineral/ Phytonutrient, Carlsons very finest fish oil.

Sports Supplements: Labrada ProV60, Labrada Glutalean, Labrada Hica Max, Muscle Link ZMA-T