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Build Wide Shoulders - Muscle Target Zones

Another new video series I am starting that will be named "Muscle Target Zones". These fitness videos will focus on individual muscle groups and I would consider them to be more advanced videos, although people doing basic workouts that want to target a weak or problem area can also benefit from these video.

In this first Muscle Target Zones video, I'm featuring Shoulders, for me shoulders have always been an area that I need to do extra work as I do not naturally have broad shoulders. To offset my shoulder deficiencies I make sure to do a few more exercises and a few more sets. In this video I show you some of my favorite shoulder exercises that have helped me to overcome my naturally narrower frame.

Some of the exercises I show in this Muscle Target Zones video are:

  • How to properly warm up your shoulders and prevent and correct shoulder injuries.
  • Shoulder Press using a straight bar and dumbbells.
  • Shoulder Raises or "flies" in the rear, side and forward positions.
  • Upright Rows using a pulley system and also dumbbells.
  • Shoulder Shrugs using dumbbells.

Watch my Targeted Shoulder YouTube Workout Video:


Daily Workout - Back in Home Gym

Winter is a bit of a downer, it's dark at around 4pm and my body just wants to really do nothing except take it easy. Even so, you just have to get yourself in the gym and at least do something. I generally put on a few pounds in the winter but the key is to not let it get out of hand, so when spring comes along it only takes a bit to shed the few pounds gained over the winter.

My main goal is to try and keep the muscle on so my metabolism stays higher - so if I only have the energy for weights and not cardio then I just do weights that day! Today was one of those days!

  • Elliptical - I looked at it for 10 seconds!
  • Wide Chin-ups with pulley bar.
  • Narrow Chin-ups with pulley bar.
  • Seated Rows with pulley bar.
  • Abs: Misc Abs - Crunches and Leg Raises.
  • Misc. Stretching

Total workout time: About 45 minutes.


Daily Workout - Back in Home Gym

I did a late night workout this evening and I wasn't really looking forward to it. I just didn't feel like I was going to have much energy and motivation for it. On my way back from Texas I stopped in a Seattle Mall to pick up a few gifts for the family and I came across a booth that was selling PowerCore Bands. If you don't know what one is, you can check out their Website for more info. The short explanation is they are supposed to help with your Power, Strength, Balance and Flexibility by making sure your bodies natural energy frequencies are in tune.

Sounds like hogwash right! Well I did a balance test and it made a big difference. Since I purchased my PowerCore Band I have done two workouts and in both workouts I felt noticeably stronger. I'm not sure about the flexibility part yet as I tend to fluctuate every day. But even today heading in to the gym felling like I was going to be low on energy I still pumped out a good strong workout.

  • Elliptical for 12 minutes.
  • Wide Chin-ups - 3 sets of 10 each.
  • Narrow Chin-ups - 3 sets of 10 each.
  • Smith Machine Pull-Ups - 3 sets of 10-15.
  • Abs: Leg Raises (100).
  • Misc. Stretching

Total workout time: About 1 hour.


Daily Workout - Back in Home Gym

About a week ago I started cutting down on my food intake a bit. Over the summer I put on a few pounds and unfortunately none of it was muscle!! I'm not talking about a lot of fat but enough that now that I am heading off to Maui in less than a month - I want to get back to a solid 175 pounds. Right now I'm a bit over and I could stand to put just a bit more muscle back on. So for the next 4 weeks I have to stay focused. It's good to have goals and rewards.

  • Elliptical Warmup - 12 minutes
  • Wide Bar Pull Downs (In Front of Head).
  • Narrow Bar Pull Downs (In Front of Head).
  • Standing Bar Rows.
  • Abs: Side Crunches
  • Misc. Stretching

Total workout time: About 1 hour.


Daily Workout - Back in Home Gym

I skipped my Elliptical cardio again today, my legs are still felling my last Leg Workout. I hope to get some cardio in tomorrow, maybe even a Jog if the weather isn't too bad.

I did get a nice Back Workout and lower body stretch in today.

  • Wide Bar Pull Downs (In Front of Head).
  • Narrow Bar Pull Downs (In Front of Head).
  • Seated Rows.
  • Abs: Crunches (100).
  • Misc. Stretching

Total workout time: About 1 hour.