recap

Been a while since I posted because I have not made time to update this.  I’ve switched to doing only weights on weekends (I don’t wanna piss myself off by not having access during week because of work).  So I’m doing bodyweight stuff tuesday and thursday and then weights on saturday sunday.  Cardio everyday of course.

Monday: 3 miles cardio

Tuesday June 22nd:

8 sets in a pull/push/leg style

-Pullups: 8 reps

-Pushups: 16 reps

Pistols:  8 reps (4 of the sets)

Jumping squats: 16 reps (4 of the sets)

Tough workout.

Wednesday: 4 miles

Thursday: same as tuesday with 1 mile running.

Friday: 2 miles

Saturday:

Squats: warmed up with 4 sets of 5 pistols

-315×3

-335×3

-345×3

-355×3 (easy and satisfied)

-315×3

SLDL:

-225×10,10,10,10,10

About an hour later……

Walked .25 miles and did 5 full range pistols standing on park bench, then 5 half range pistols on ground.

8 sets….2 miles total, 40 full pistols, 40 half range pistols.  Managed to knock out 60 lunges a leg in between all of this (30 before 30 after).

The tuesday and thursday workouts are hard but today I noticed a huge difference in my work capacity.  No nausea, felt fine, could have done more.  A very good day.

Monday and Tuesday

Solid workouts.  I am pretty determined to lose some fat so I just have to keep plugging away.

Monday:

-Squats: 275- 8 sets of 5, 135×15,15

-Pullups: 5×8, 4×6

-Dips: 5×8

-Pushups:4×12

-Pistols: 4×6

-Walked 2 miles

Tuesday:  So exhausted that I didn’t do cardio, but the workout was fast paced and the calories were low so hopefully that made up for it.

Pullup/Pushup/30lb Swing: 5 sets: 6,12,20

Pullup/pushup/bulg. split squat: 5 sets: 6,12,12

Got the heart pounding.

Starting next week I’m gonna go to a normal routine, I’ve established a baseline and with work I don’t want to feel rushed to do all the stuff I have to do monday thru friday, so I’m gonna go tuesday thursday saturday sunday.

Quick shot out

Jim Bathurst is the founder of beastskills.com, and has tutorials on how to perform various impressive bodyweight feats.  I had the pleasure of meeting him this weekend in Richmond Virginia.  I would encourage all of you to check out his site.  Thanks!

friday and saturday workouts

Hello sweet neighbors.

Friday:

- Squats: 10×5 w/ 255

-Pullups: 5×7

-Dips: 5×7

-Pistols: 4×5

-Morepullups: 4×5

-Pushups: 4×5

-2 miles cardio

Saturday:

-1 mile cardio

- 10 sets of:

-pullups (6,5 rep scheme so 5 sets of each number)

Pushups (12,10)

Lunges: 4 sets of 12

Squats: 4×20

KB swings with 30lb: 2×20

Done outside, F that.  Very hot, I was not used to it.

thursday 6/10/10

Really sore today, and I’m working out saturday so I took today and ran 1 mile, then walked a quarter mile then ran .75 miles.  2 miles total.  Not fast, just a good job to get the heart rate up and gradually improve my conditioning.  I’m actually really happy with myself right now, I’m 4 days back into it and I’m already feeling my wind coming back.  In a few months I should be back on top of my game so today while it was pretty much a rest day was a big confidence booster.

starting July 1st

Starting July 1st Lord willing I’m going to be posting my own version of the workout of the day.  The workouts will be mostly directed at bodyweight calisthenics and cardiovascular exercise.  I’m going to take my own knowledge of training and impart that knowledge on you in a practical, manageable manner.  Travel all week?  You’ll be able to do the workouts.  Housewife? You’ll be able to do the workouts.  Total wuss?  You’re beyond my help, but you can still try.  I will show you how no matter where your fitness level is, you can improve and become a master of your own body so you can look and feel your very best.

To check the daily workouts, when you get on the site go to the column labeled “Your workouts”.  As always, email me on the address listed below if you need anything.

As always, follow my journey on this website by reading my workouts, and looking at my weekly updates of my physique and personal bests.

Any questions regarding your workouts?  Wanna call me fat?  Blakekozlikfitness@gmail.com

fat picture

I threw in a picture from 2 years back when I looked better.  So hopefully soon enough I’ll look like the muscular guy not myself

my journey

The people who visit this site know that I just moved back to Virginia.  I’m excited to be back, but definitely made lifelong friends in Ohio whom I miss dearly.  My path was lost in Ohio with working out, I became inconsistent, lazy, depressed, and could not dig myself out of the hole I was in.  In Virginia I’ve had a breath of new life with a new job, some time off to clear my mind, and the reality check that I really am as out of shape as I thought I was.  Anways with all that being said, I’m teaming up with my good friend Eugene to get back to my old self as far as strength goes, and also to get to a body fat at which I can be healthy and comfortable (so I won’t baloon up again).  These first 4 weeks are aimed at merely getting me back in the hunt for some of my previous strength levels and endurance levels along with my body fat.  To get around 70-80 percent of where I was 2 years ago would be acceptable after these first 4 weeks.  I am not going to weigh myself at all this month, just pictures each wednesday.  I’ll be posting the workouts here, probably in clumps of a couple of days.  With that being said, let’s begin shall we?

Monday:

-Squat: 225-10×5

-Pullups: 5×6

-Dips: 5×6

Then I did….

-Pullups: 4×4

-Pushups: 4×8

-Pistols: 4×3

I superset the pullups and dips with the squats.  Squats then pullups, squats then dips….etc.

Walked 1.5 miles

Tuesday:

Pullups: 10×5 (varying styles)

Pushups: 10×10 (varying styles)

Squats: 5×20

Lunges: 5×10 p/leg

This was done in a pull/push/leg circuit with rest between each set

Ran/walked/jogged 3.5 miles

Wednesday:

-Rack Pul: 275- 6×5

-Squat: 225-4×5

-Pullups: 5×7

-Dips: 5×7

Then….

Pullups: 5

Pushups: 10

Back Extensions: 10

4 sets of this

I’ll probably walk a mile tonight or so just to get out of the house.

Save them from themselves

I’ve learned a little bit over the past couple of years about fitness.  I’ve learned it’s usually what you’re not looking for, that in your search for results (whatever they may be), something outside of your health pursuits will be something you need to change in order to progress to the next level.  Remember this, that as a health professional you can save your client from bad eating habits, lack of intensity, and bad programming during the session, and hey maybe even during the entire duration of your work with the client…but you cannot save that person from themselves.  Years and years they have built habits that have become part of their nature.  Every morning they light the morning smoke, drink coffee, read the paper, and have a donut or two.  They drop by the gas station to grab a snack before work.  They go out to lunch because they didn’t bring it.  A pack of m&m’s with a soda for the afternoon break with a few cigarettes in between, only to get home and realize the kids are crazy so they order pizza because they are too stressed to make something.  Years and years of this….think it creates a habit?  Probably.  

You can’t turn this around in 12 weeks.  Teach them how to save themselves from themselves.  Encourage them to start writing down everything they eat.  Make them journal or verbally dictate their daily activities, and I mean everything.  From how many times they ate, to how many drinks they had, to how many times they masturbated that week.  Have them be accountable for every move.  If they are really motivated to change their lives, they’ll make the sacrifice.  Healthy living is more than 4 workouts per week and teaching the glutes to activate.  It’s learning how to read to your daughter at night before she goes to bed instead of drinking whiskey.  It’s being closer to your spouse.  It’s loving yourself enough to not eat like shit every day only to hate what you see.  This takes time and it’s not easy.  How can you save someone from themselves today?  How can you improve your own life today?  Two good questions to ask everyday.

Questions?  Blakekozlikfitness@gmail.com