Workout Journal - Push Press - 195 Pounds for 1 Rep

So far I have not posted a Personal Best for Push Press, push press is basically a military or shoulder press combined with a bit of push from the legs (slight bend of the knee and then quick push) this helps get the momentum started but you still have to use a lot of shoulder and triceps to carry the weight all the way up to a lock out position at the top. Keep in mind this is not a Push Jerk or Push Snatch where you lock out your arms and then use your legs to move the weight into a full standing locked out position.

Today in my CrossFit Class we focussed on Push Press as our main strengthening area, I was so close to getting 205 but got stuck about midway, it felt like it was going to keep moving but I just didn't have it today :( Maybe I should have tried 200 pounds even but I guess I got a bit greedy? I did manage to make it up to 195 pounds which is a great weight for me to be at right now, I will attempt 205 next time we do Push Press singles :)

Video samples taken from (www.crossfit.com)

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)

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:

Paul Garay Custom Workout Program - Interview

The other day I was on the phone with a very good friend of mine "Paul Garay", and we where talking about how things where going with him, Paul has had diabetes for about 15 years now. Paul recently has taken up riding his bike and rides about 100km per week which has dramatically improved his insulin readings to the point that he has been able to cut back a bit on his diabetes medication. The problem is we are now heading into our Canada BC fall and winter seasons which if you live around here, you will understand is not the most bike friendly type of weather.

I mentioned to Paul that I would like to help him out with an "off biking season" Workout Program that he could fit into his schedule and that would be modular and scaleable and would even allow for biking when the sun manages to poke it's head out for a day or two.

So I headed over to Paul's to figure out a Workout Program based around his goals, schedule and available workout equipment. This video is the Interview part where you get to meet Paul and find out a little bit about him.

Due to the length of the video I decided to split it up into four parts that I will be uploading over the next few days sequentially.

• This is Part 1 - Interview with Paul
• Part 2 is Workout Day 1 Chest & Back
• Part 3 is Workout Day 2 Shoulders & Legs
• Part 4 is Workout Day 3 Arms & Legs (Coming Soon)