Hey Mike - Put Your Shirt Back On!

What can I say, I've had a few people tell me to put my shirt back on so I made a video explaining why I take my shirt off for my YouTube videos. Well for one, it's a lot more comfortable and helps me keep "kewl" but there's more...

Watch the video and I will explain my reasoning for taking my shirt off in the videos, then you can take part in the survey by either giving me a thumbs up and I will keep the shirt off or a thumbs down and I will consider keeping my shirt on for the videos ;)

Just Ordered my New Fitbit Force Wireless Activity & Sleep Wristband

Fitbit just announced to day a new wristband Fitness and Sleep tracking product called the Fitbit Force. If you are not familiar with these types of devices then make sure to checkout my review on the Fitbit Flex which is kind of the same thing but with less bells and whistles as the new Fitbit Force.

What the Fitbit Force offers over and above the Flex are some additional features like an LED screen that shows you the time and also allows you to toggle through the different information available like steps taken, distance traveled, calories burned, active minutes, sleep info and even stairs climbed. Fitbit upgraded the Force with their leading-edge accelerometer and altimeter to use advanced technology and track your unique personal data.

My take on this is that the Fitbit Force is a bit of an up-sell from the Flex ($99 versus $129) that makes you a bit less dependent on looking at your smartphone for real time data along with more detailed and accurate info from the new advanced accelerometer and altimeter built in. Heck, now you don't even need to wear a watch anymore!

Facebook Friends - Welcome to GetFitOver40

I've got this Website-Blog, and my YouTube and Twitter pages all setup but what about a Facebook page for GetFitOver40? To be honest I just didn't want to manage another Social Media Page since I already have my two Websites (ReplicaAirguns & GetFitOver40), Two YouTube channels, two Twitter pages and also two Facebook pages. The problem is one of my Facebook pages is my personal Facebook page but to be honest I really don't interact with it all that much, I take a peak from time to time but generally speaking I kind of stay away as I'm pretty webbed out by the end of the day to spend even more time on my personal Facebook page.

So with that said I will be converting my personal Facebook page over to my GetFitOver40 Facebook page and hopefully all my family, friends and acquaintances will be OK with that, well I can definitely say they will get to know a lot more about me now that it's going to be my GetFitOver40 Facebook page ;)

Anyways, watch this Welcome YouTube Video where I recap what I just said here and also explain what GetFitOver40 is all about for my Facebook friends who in most cases don't know anything about that part of my life...

Workout Journal - Deadlift - 363 Pounds for 2 Reps

I got a new personal best in Deadlifts today, what makes it kind of interesting is that I almost didn't even make it into my CrossFit Class today because my knee has really been sore, yesterday we did a bunch of box jumps and it set off my knee pretty bad, I couldn't even take any anti-inflammatories because I was having a blood  test done today so there was no dulling the pain for me.

After doing the best I could to warm up my knee we started off with Deadlifts and my partner just kept putting on the weight, I figured it was easier to just do them than unload the bar each time and somehow I pumped out a set of two reps at 363 pounds (45 pound bar, 4x45 pound weights, 2x44 pound weights, 2x25 pound weights). I'm not going to lie, it was hard and my knee is letting me know that perhaps I should have taken it a bit easier :( Guess I will rest legs for a few days now...

Video samples taken from (www.crossfit.com)

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: