If you think some of my workouts are twisted, peep how my boys over at Underground Strength Coach get down. Just click the image.

Here’s one of my latest clients, and friend, Juan Romero. Juan is an amateur boxer, 19 years old, and soon, will be kicking mucho culo en el cuadrilatero (boxing ring). On this day, he was getting his first taste of “Pebbles,” our favorite homemade sandbag.

Yesterday, I had about 20 minutes in between my Fitcamp classes to get a quick workout in at the park, so here’s the result.

1. Hill Sprints w/ backpeddle on descend x 5
2. Slow uphill/downhill Sandbag (26 lbs) OH carry x 3
3. Med Ball (10 lbs) OH Squat and Smash 10 x 5
4. Med ball (10 lbs) chest pass/grab repeat Hill sprints w/ med ball extended backpeddle on descend sprints x 3

Yes, the heart was on fire, as well as the rest of my body, but I loved this one. I will definitely add something like this about once a week to add variety to my conditioning days for the next few weeks. A workout like this will definitely burn calories and distract you from stressful situations, like my Astros getting swept by the Whitesox. Oh well, I still love my Stros. As for the other baseball team lovers out there hating, at least my boys made it to the big Fall dance…despite their date being a mean, dominating chick named Chicago…lol… If you want to get down with your own workouts like this, give me a shout by clicking here.

Sincere~

Ah, just finished a cool workout, old school style. Before I log what I did, I must set up the reason for this 20 minute beauty. You see, as I prepared to leave and start my 7 PM Fitcamp, I put the old keys in my car, and guess what….she decides not to start. What a sour way to end such a beautiful day. Today is the first time temperatures remained lower than 70, and not an ounce of Houston heat. Thus, I was more than ready to push my 7 PM Fitcamp to the limit. However, my car saw otherwise. After a quick call, long apology, and solo workout instructions for my Fitcampers, let’s just say I was a little “agg’ (Texas slang for aggravated!). Oh well, there’s no use to letting a cool, breezy night go to waste, so time to pull out the old 10 lb sledge and put a whooping on an old tire. Suffice it to say, the workout was killer, and yes, my car still won’t start. I figure it’s one or two things. Either, it’s finally time to replace my spark plugs, or …..I’m out of gas…..If it’s the latter, it’s definitely time to get my gas gauge fixed and/or get a Vespa! As always, there is always a bright side to a bad situation. You either let life beat you, or smack it up side the head with a sledgehammer. Here’s the workout and a few photos of how this workout looks in the day. Enjoy.

Sincero~

Diagonal Sledgehammer Swings on Tire (Left & Right) - 3 x 10 (1 minute rest in between each set)

Superset of the following:

Hindu Squats: 1×50, 1×40, 1×30, 1×20. 1×10
Overhead Sledgehammer Swings: 1×30, 1×25, 1×20, 1×15, 1×10

rest= 30 seconds after each superset

Ok. I got a little side-tracked last month, thanks to Hurricanes Katrina and Rita affecting the area I live in. However, now I am back. During the drama of packing things up, I now cannot find my weight and bodyfat progress from the past 3 months. I will continue to look. In the meantime, during the drama of both storms, I managed to lose a couple of pounds. I just hope it was not at the expense of any hard earned muscle. I do remember during September’s weigh in, I gained 3 or 4 pounds of muscle. Despite, not being for sure, I am treating this month’s program as if I did lose muscle, as well as weight. Thus, I will be busting my ass with some hardcore strength training and conditioning. I know I need to get back on track with my meals. However, when evacuating a hurricane, it’s kind of hard to stick with chicken breasts, fresh veggies, and sweet potatoes. No worries. I am back on it now. My program pretty much consists of 3 days of conditioning, and 4 days of resistance training. My goal is to get my bodyfat down to 13 % this month. It’s current;y at 15.24%. My weight, at the time I measured myself on 10/02/05 was at 180. Lean body mass is at 152.57 with a resting heart rate of 71 (which may be off by a few since I had to go back and forth upstairs prior to measuring myself). My RHR is usually around 58-60. However, I have backed off the long cardio, in favor of a couple of 10-15 minute sprint sessions each week. I definitely love sprints. It’s just the old school track training in me, I guess.