Tag Archives: Birthday workout

Birthday challenge

6 May

Hello Everyone,

It’s another great day here in the Bay Area! No complaints, grateful.

Every year I give myself a personal challenge to get in better shape then the year before, why not celebrate the age instead of feel like “oh I am getting so old” turn the beat around and say “oh hell yeah! I am going to be in better shape then last year” and as we all know the older we get the harder it is.

I started training 6 days a week 6 months ago, my birthday is in July, so this will be a 9 month challenge, I have added more days of training then in the past, and 6 more months then I did last year.

I usually do a 90 day challenge before my birthday, this year I started a bit earlier I did this because I like to show clients and beyond that this is a lot of work! (to get your body fat down and maintain muscle) I don’t have cheat days and I never stop training, the last time I took off more then a week was 10 years ago, I mention this to remind you all that it is a lifestyle, yes it’s my job as a trainer and I am in this environment everyday, I hear that, but, I know a lot of people that train three and four days a week for years, and they are noy trainers they have learned to make training a lifestyle.

We are meant to move our bodies. Training 6 days a week can mean a brisk walk, or hike then two days at the gym and a yoga class. When we move our bodies we are training for a longer life, this is a fact, I am not trying to sell you a product, I am trying to sell you a longer healthier life, you deserve that!

Here is my schedule for training at this point In the challenge I am doing.

Monday – heavy chest followed by 20 minutes of cardio.

Tuesday – 40 minute circuits

(All of these movements three rounds)
dead-lift
Jump rope – 1 minute
One leg smith machine squats
Battle rope – 1minute.

Bicep curls
Flip a hundred pound boxing bag on the floor 1- minute
Roman chair leg lifts (lower abs)
Jump rope 1 – minute

Wednesday– back workout – followed by 20 minutes of stair master

Thursday – 4o minute circuit
(All of these movements three rounds)

Dead -lift
Jump rope – 1 minute
One leg smith machine squats
Battle ropes – 1 minute
Dumbbell pullovers
Flip one hundred pound boxing bag 1 – minute
Crunches
Jump rope 1 – minute

Friday – shoulders- followed by 20 minutes of cardio

Saturday – .bicep- tricep – legs- followed by 20 minutes of cardio

Sunday – rest from the gym

This is what my routine looks like at this time into the challenge, my nutrition is clean, no processed foods and no bread, I bulk cook my food packing my lunches and buying enough meat at a time to have a few meals out of it, cooking up four sweet potatoes at once to have ready to grab for part of my breakfast or lunch.

I will send an update with photos next month and the one thing that will change as I get close to my birthday is a bit more cardio the last two weeks, why? Trying to get my body fat down.

Have a great week ahead!

– Ace

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