Monday, January 31, 2011

The biggest road block to weight loss success

The one thing keeping you from losing the weight is YOU. Yes....It starts and ends with YOU! Even if you know everything about how and what you should be eating, YOU still need to make that choice and execute. Even if you know how to workout and what you should be doing in the gym, YOU still need to go and get through the workout and execute.

Everyone today likes to blame everyone else for their problems and issues. Nobody likes to take ownership and responsibility. Don't be like everyone else........YOU are responsible and YOU can change things. YOU can make it happen just get your mind right and do it! Once YOU decide to eat well and workout and follow the plan then YOU will see the results YOU want.

Go Dominate

Thursday, January 27, 2011

Drop body fat with this

Timed workouts are something that most people don't do so give this a try. Use a stopwatch or cell phone as a timer. These types of workouts are high in volume and force you to maintain a high level of work throughout the entire routine.

Your goal is to get as many rounds as possible with good, proper and consistent form in 5 minutes without resting. Don't get sloppy just to get the reps in. Move quick. After 5 minutes is up rest for 1 minute and ONLY 1 minute. Repeat for 5 more minutes and make sure you get as many rounds as you did in the first set. Rest 1 minute and then do a final set of 5 minutes once again trying to equal the amount of rounds you did in set 1 and 2.

A1) Cable rows-10 reps
A2) Goblet squat ( look at picture above )-10 reps
A3) Ball slams-10 reps

Here is another trio to do with this same 5 minutes of work to 1 minute rest ratio repeated 3 total times.

B1) Push press with dumbbells-10 reps
B2) Lunges with dumbbells-6 each leg
B3 ) dumbbell curls-8 reps

Wednesday, January 26, 2011

Remembering a fitness legend....

Jack LaLanne died the other day at the age of 96 in his home in California. LaLanne loved fitness and nutrition and is known as the " father of fitness" as he is recognized as the founder of the modern fitness movement. Most young people, including myself know him as the Power Juicer salesman on tv. He was a great man and without him the world of fitness would never be the same! Jack LaLanne was a man who did some incredible physical stunts. Below are some of the things LaLanne did through his years.

  • At the age of 40 he swam the entire length of the Golden Gate Bridge underwater with 140 pounds of equipment including two air tanks.
  • At age 66 he towed 10 boats in North Miami. The boats carried 77 people and he carried them over a mile in one hour
This guy was a stud! Checkout the video link below to see more classic footage of Mr. LaLanne.

Monday, January 24, 2011

Great routine to build the back

Here is a great workout for the back-

Lat pulldown-5 sets of 10 reps
Rest 1 minute between sets

Bent over row with barbell ( rest your head on the top of a incline bench )-10 reps

One arm dumbbell row-10 reps
Rest 90 seconds between sets. Repeat this for 5 total sets

pulldown-5 sets of 10 reps ( most likely you will need to do less weight than you did earlier )
Rest 1 minute between sets

Tuesday, January 18, 2011

Random thoughts.......

  • No matter male or female, no matter how big or small, no matter how old or young......everyone should be able to do at least 1 solid pushup and pullup/and or chinup

  • Drink your green tea- it has been show to help burn fat and boost metabolism, help lower cholesterol and fight cancer!

  • There is no " best " time to workout. Find a time that works for you and go dominate!

  • If you want thin legs-do cardio. If you want toned and shapely legs-do weights. If you want the best of both worlds-do both cardio and weights.

  • Use a workout partner if you can. You can help motivate one another and keep each other accountable. Plus its a fact that people perform better around others.

  • Workout like crazy and with the best routine known, but then you don't eat properly, well you can forget about getting results.

Sunday, January 16, 2011

Get your chest to grow with this!

This routine is designed to do with a partner. Once each person does the exercise move on to the next and so on.

Dumbbell bench press-heavy weight to failure ( 1 set @ 6-8 reps should be your aim )

Incline Hammer strength machine press or incline barbell press-1 set @ 10 reps
Dumbbell bench press-drop the weight by about 30lbs from the weight you used to start with ( 1 set @ failure )

Rest 3 minutes then repeat this 2 more times. Go Dominate!

Wednesday, January 12, 2011

Time is a LAME excuse!!!!!!!!!!!!!!!!!!!!!!!

More often or not people will tell me they don't have time to workout. Really?! You don't have time for your health, for your lively hood, for the most important thing you have, your body. Make your workout a priority! Too many people think their workouts need to be an hour or two and this is just not the case. The most important thing to do is tailor your workout to the time you have. If you have 20 minutes, then hit it hard for the 20. It is more about what you do with your time then how much time you spend working out. The excuse of not enough time is just what lazy people say so they don't look bad. Time is an easy out....often you will hear that people would love to workout more if they only had more time. Please! Don't you find it sad that you can't make it to the gym but you are able to stop at Taco Bell and get I said....LAME.

Below are some things you can do to help with this issue:

1) Pick a time during the day that works best for you and one that you will want to workout at. If you hate working out after work then don't try and do it because you will fail.

2) Schedule at the beginning of the week when and where you will workout. Planning is big! If you don't put it on paper you will forget or you will schedule other things.

3) Workout harder. If you need more time then be as efficient as you can in the gym. Don' talk to everyone and anyone and don't read the paper between sets! Move! Move! And move! Get in and get out!

4) Workout! Richard Branson, Billionaire of Virgin Atlantic, once was asked how people people can be more productive.......his answer......workout! If you workout you will feel better and have more energy to add hours of productivity to your day!

Monday, January 10, 2011

Paul's crazy HIT routine

This workout comes from a trainer friend of mine, Paul Lundkvist. The routine is really intense and wont be easy. I have gone through this routine myself and I will tell you if done right this will test you both mentally and physically. Each exercise is essentially a warmup/ pre-exhaust for the next one.

Do each exercise for just 1 set to complete failure and take no rest between exercises

Leg Extensions
Leg Curl
Stiff arm Pulldown
Chin ups
Cable seated row
Dumbbell Fly
Dumbbell Neutral Press
Dumbbell Neutral Shoulder Press


For more on Paul checkout his blog

Wednesday, January 5, 2011

Quick hitting tips.............

  • Cant decide between barbell chest press or dumbbell chest press? Pick dumbbells.

  • Eat breakfast if your serious about your workouts

  • Great post workout shake-low fat Horizon chocolate milk, frozen mixed berries, 100% whey protein and flaxseed oil.

  • Pushups should not be forgotten. Add them in at the end of your chest workouts or mix them in as a second exercise in a superset.

  • Do not slam the barbell on the floor when doing deadlifts......this will shock your spine and hurt your back. Oh plus you will be annoying to the rest of the gym since you will be the loudest guy in the room.

  • Mondays tend to be national bench press day..........don't be like everyone something different on Monday!

  • Add in some rotator cuff work 2-3x a week to keep your shoulder healthy

  • If you want to lift heavy find a workout partner or ask for spots if you actually want to improve your strength numbers

Monday, January 3, 2011

New Year, New You!- 3 routines to try

The New Year is here yet again, and it is time for you to get back on track and start dominating again! Below I have given you different routines that I would not recommend for the beginner. If you are starting back into working out for the first time in a long time this new year then these workouts are not for you at this point in time. If you just need a jolt of freshness and new energy in the form of a badass workout then these are for you.

Workout # 1-For the guy who wants a bigger chest and back


Dumbbell chest press-1@ 6 reps ( heavy weight )


Dumbbell chest press-1@ 20 reps ( use 50% lighter weight than you did for 6 reps )

Rest 2 min and repeat 2-3 more times

Incline barbell bench press-1@ 10 reps

Rest 1 min and repeat 4-5 more times

One arm dumbbell row-1@ 10 reps ( pause the weight on the ground for 1 second before driving up)


Seated cable row-1@ 10 reps

Rest 90 seconds and repeat 2-3 more times

Straight arm pulldowns-1@ 12 reps


Straight arm pulldowns-1@ Failure ( use 20-30lbs less than you did for 12 reps )

Rest 90 seconds and repeat 2-3 more times

Seated cable row-1@ 5 reps ( pause for 3 seconds and hold on each rep trying to squeeze your shoulder blades)

Rest 1 min and repeat 2-3 more times



Workout # 2- For the individual who is looking to trim up

Metabolic calorie burner

A1)Pullups ( use assisted machine if needed )-8 reps


A2)Lateral step ups with dumbbells -15 reps each leg

Do 2 rounds without resting. After 2 rounds go right into the below combo.

B1) Standing barbell shoulder press-8 reps


B2) Deadlift-8 reps

Do 2 rounds without rest. After 2 rounds Rest for 2 minutes and then start all over again with the A combo for 2 rounds and then going right into the B combo for 2 rounds before you are done.

C1) Decline dumbbell row-12 reps each


C2) Alternating reverse lunges ( focus on weight needed)-15 reps each leg

Do 2 rounds without rest. After 2 rounds move onto the below combo.

D1) Dips-8 reps


D2) Lateral band chops-15 reps each side

Do 2 rounds without rest. After 2 rounds rest for 2 minutes before starting back over with the C combo for 2 rounds and then back to the D combo for 2.

Finish with:

Bike- 30 seconds full speed ( fast!!!!!!!!!!!!!!! ) and then go slow ( "rest" ) for 30 seconds.....repeat this 4 times.

After finishing the bike do:

Ball slams- 15 reps as hard as you can! Rest 30 seconds between 3 sets



Workout # 3- For the ladies looking to lean and firm the legs

Leg sculptor workouts

Enjoy! Go Dominate.