Saturday, February 07, 2009

Another Classic Cardio Story & My Workout

Ready for another classic cardio story that will make you shake your head at human behavior? Here we go...

So I get to the gym at about 1:15 today, and it's busy. Lots of folks still sticking to their workouts. Good to see.

At my gym, when you walk in and go down the stairs, you walk by the gigantic cardio section. It was packed. Of course. On one of the treadmills was a lady who was reading the newspaper while walking. I don't think I'd ever come across that before. Bikes yes, stairmasters yes, and even elliptical machines. But I'd never watched someone try to read the newspaper while on a treadmill.

She was even holding the newspaper out in front of the treadmill as she tried to turn the pages. What a site. And what a waste of time. Walking at 3.5mph while trying to read a newspaper in a stinky, dirty gym on a treadmill that someone probably sneezed on before she started using it. Oh well...

Anyways, I walked down to the dungeon where the weights are to get my lift on. I usually don't go at this time on the weekends, and like I said, it was busy. As usualy, there was a few women in the weight area, and not surprisingly, they had better bodies than all the women on the cardio machines.

I see a trend here, ladies. I hope you do too!

Alright, down to was an upper body day for me. Thank goodness. My legs are done. Two great workouts, and then getting used to all the hiking in the snow with heavy boots after Mexico made them a little tired and sore. Good feeling though. Today's session...

1A) Incline Bench - 3x6
1B) Seated Row - 4x8

2A) DB Chest Press - 4x10
2B) Wide-grip BB Row - 4x8

3A) DB Tri Extensions - 4x6
3B) BB Curls - 4x6

4) BB Shrugs - 2x12

I was beat half-way through. Need some rest.

Oh, and one more thing. Today I saw at least 5 people doing deadlifts and rows with rounded back. They weren't even trying to keep it straight. But that's BAD form.

So please people, please, do NOT round your back. It's for your own good.

Stay strong. Train safe.

Craig Ballantyne, CSCS, MS

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joseph said...


Not sure if its ok to ask questions here??? I have been following TT and the lean out meal plan on the Fusion workout. I have been doing it for about 40 days. These workouts are great!! I am getting bigger though. Arms bigger, chest, biceps, abs ect. Currently 177lbs 6ft. My goals is to lose bodyfat....Am I going to just keep getting bigger? How do I get the bf% down? Seems like the fat% is about the same but I am building more muscle. Am I headed in the right direction. Not sure if this was the right place to ask a question? Age 29

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Craig Ballantyne, CSCS, MS said...

Hi Joseph!

Is your body fat not going down?

If it isn't, you are eating too many calories. What is your diet?


Joseph said...


Thanks so mcuh for the response!!

This is what I have been eating for about 40 days. I am 29, 6ft, 176lbs. I dropped to 173lbs the first two weeks, but am up to around 176lbs now. I am for sure putting on muscle though. I would estimate I am around 15% bf. Do you think that is as low as I can get? Do I need to put on some more muscle first? I have been athletic all my life, but never lifted weights. So, I am in decent shape..Again, I really enjoy your workouts and always feel stronger afterwards!!

6 egg whites
2 cups broccoli
1 ounce cheese
1/4 onion
maybe some tabasco

1 cup plain yogurt
1 ounce almonds
1 scoop whey powder

6oz chicken
4 cups of spinach
1 green apple

Snack: (Pre-work out)
1 scoop whey powder
1 ounce almonds
1 orange

Snack2: (Post work out)
1 scoop whey powder
1 ounce almonds

6 oz wild salmon
4 cups green beans
2 cups green side salad
1 oz chz
couple tbs balsamic vingr
1 sweet potato

1/2 cup cottage cheese
1/4 blueberries
1/2 ounce of almonds

I also drink green tea and take fish oil.

Thanks again!!!

Craig Ballantyne, CSCS, MS said...

You should still be able to burn fat and build muscle. You should get a trainer to do a fat test on you. You should also post your torso photos in the forum at so we can judge your progress.

What is your goal? Fat loss or both muscle gain and fat loss.

Anonymous said...

Back exercise: quality beats quantity every time.

Mr Beste said...

3 Best Bodyweight Exercises for At Home Workouts

Here are 3 kick-butt bodyweight exercises you can do to burn fat,
stay energized, and avoid overeating.

Bodyweight exercises help you burn fat shockingly fast, without any
fancy equipment.

1) Any Single-Leg Exercise
The pistol (single-leg squat to the floor) is the most advanced
1-leg exercise. But you can also do assisted single-leg squats with
a band, or onto a bench, or even with a Stability Ball between your
back and the wall.

If you aren't ready for single-leg squats, you can use Bulgarian
Split Squats, Reverse Lunges, regular split squats, or lying 1-leg
hip bridges if you are a beginner.

2) Decline Push-ups
These are harder than normal pushups, thanks to your elevated feet.
And in this position, you can still use a close-grip to fatigue
your triceps, a "piked-hip position" to build your shoulders, or
even the Spiderman leg motion to work on your abs.

3) Bodyweight Inverted Rows
I choose these over chinups and pullups because bodyweight rows let
your chest rest, while your back is strengthened. It's the perfect
compliment to a pushup.

Do 8-12 repetitions per exercise. Don't rest between exercises. Go
through the circuit up to 3 times, resting 1 minute after each

For a once-per-month challenge, do each exercise to failure in your
final round through the circuit.

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Get in shape for summer fast with Turbulence Training,

Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training

PS - Cut your workout and enjoy more time OUT of the gym...

"Turbulence Training is phenomenal, Craig's system has taught me
more about bodyweight exercises than I knew was possible. Also
with a busy life style he offers exercises that you can do
anywhere, anytime with little to no equipment. It is affordable
and worthwhile. Thanks Craig."
Darren Motuz, Winnipeg Manitoba

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"The dumbbell and bodyweight workouts are perfect for the small
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