good work out for abs

good work out for abs http://www.bodybuilding.com/fun/mario-lopez-abs-workout.html?mcid=youtube

time flies, July 31 2012.  Most current activities for Cardio 3 miles on stair-master calories 400 daily followed with 4 +miles on tread mill 600+Calorie goal.  Weights maintain all bench, machine and core workouts. No real gain other than machine tricep extensions were I am now at 110 pouns from 90.  Weight up 2 pounds mostly over all muscle gain. 

April 7 to April 13 a good week

this week was a good week walked,ran and stair master a total of 30 miles. Wednesday 6 consecutive miles in under 1 hour. Thursday climbed 100 floors under 13 minutes. Average calories in cardio per day 850. increased all weight lifting by 5 pounds. max lift bench press 85 lb. max leg press 170 lb. inclined setups with 16 pounds weight 45 setups.

monday April 2

Stair master 20 minutes 155 floors (3.01 miles).
     Max rate 130 steps/min. calories 380
Treadmill 1.5 miles  225 Calories
Dumbbell shoulder lift 10 lbs
Dumbbell 21's 22.5 lbs both hands
Dumbbell press 25 lbs both hands 3 sets 10
Core Roman Chair full elevation 5 sets of 10
Assisted pull-up Machine 3 sets of 5 counter weight 90 lb
Assisted body lift Machine 3 sets of 5 counter weight 90 lb
Free motion cable punch 60 lb 3 sets 10 each arm
Rear Deltoids Machine 90 lbs 3 sets 10
Pec Deck Fly 105 lbs 3 sets of 10
Lat Pull Down Machine 105 lbs 3 sets 10
Seated Cable Row Machine 75 lbs 3 sets 10

Friday Workout March 30

Stair master 22 minutes 155 floors (3.01 miles).
     Max rate 130 steps/min. calories 380
Treadmill 3.0 miles  528 Calories
Dumbbell shoulder lift 10 lbs
Dumbbell 21's 20 lbs both hands
Dumbbell press 25 lbs both hands 3 sets 10
Seated leg press 165 lb 3 sets 10
Seated Leg extensions weight 135 lb 3 sets 10
Leg Curls 40 lbs 3 sets of 10
Free motion cable punch 60 lb 3 sets 10 each arm
Rear Deltoids Machine 90 lbs 3 sets 10
Pec Deck Fly 105 lbs 3 sets of 10
Lat Pull Down Machine 105 lbs 3 sets 10
Seated Cable Row Machine 75 lbs 3 sets 10
gym-weight-machines

New Resouces for Get Healthy

I have added three new resources to Get Healthy Page and Blog

YouTube Passion 4 Perfection
GYM Exercise Equipment Visual
Guide List of Fitness Tests

 http://www.gimage.net/health.htm

Wednesday March 28

Stair master 20 minutes 133 floors (2.88 miles).
     Max rate 126 steps/min. calories 336
Treadmill 3.2 miles  528 Calories
Dumbbell shoulder lift 10 lbs
Dumbbell 21's 20 lbs both hands
Bench Press 95 lbs 3 sets of 8
Pullups counter weight 105 lb 3 sets 10
Pushup Chair counter weight 105 lb 3 sets 10
Free motion cable punch 60 lb 3 sets 10 each arm
Free motion TRX peck fly 3 sets of 3
Bicep Cable Curl Machine 40 lbs 3 sets 10
Lat Pull Down Machine 105 lbs 3 sets 10
Pec Deck Fly 90 lbs 3 sets of 10
Seated Cable Row Machine 75 lbs 3 sets 10

Tuesday, March 27

step master 2.73 miles in 18 min / 328 calories
tread mill 3.4 miles rate / 4.4 miles per hour / 580 calories
Core 50 sit ups
30 leg lifts
30 pushups on exercise ball legs elevated
strength
150 lbs leg press
105 lbs leg extensions
30 lbs leg curls
105 peck fly's machine 3 sets

Today cardio & Bicep

2.83 miles in 20 min on stair master followed with 3.75 miles on treadmill elevation 15 pace 4.7.
7 min first mile elevation zero
calories 900.
weights bench press 90 lb 3 sets of 10.
bench pull down bar 90 lb 3 sets of 10
bench row 90 lb 3 sets of 10
free motion cable forward pec pull 50 lb 3 sets of 10
machine back tricep 90 lb 3 sets 10
bicep curl 40 lb " 21's " see link to 21's exercise.
http://highlifeworkout.com/2012/03/22/how-to-build-bigger-stronger-biceps-with-21s-video-2/

Updating Get Healthy Web with SF running events

I have added a running event link to Get Healthy along with new Icons to Body Rock TV and home exercises on you tube for those without a gym membership.

see Get healthy at http://gimage.net/health.htm

Bay to Breakers

Anyone interested in going to the Bay to Breakers in May?

Registration - Runners & Walkers

REGISTER
NOW FOR THE 2012 ZAZZLE BAY TO BREAKERS!

CLICK
HERE TO
REGISTER

Get Healthy updates

Added a workout form and a link to current Workout Log Update by Steve

Click on "Get Healthy" to access website
Get Healthy

1hr @10 min mile reached

success yesterday running 6 miles @ 6.1 mph. good day!

Upper body workout normal goal work more with bench press to 90 lbs.

Daily workout with trainer

2/8/2012
stair master 10 min level 80 average 1.13 miles 167
tread mill 6.1mph 59 m 146 av / 169 mx 5.01 miles 632
Machine row pull decreasing weight 3 sets 8 rep 65 lb 10 rep 50 lb
Machine Pull Down shoulder to hips 10 rep 65
Bar Bell bench press 3 sets 10 rep 70 lb
Parallel drop and lift seated legs extended 3 sets 10 rep
dumbbell rear fly bent a waist 8 rep 7.5 lb
Dumbbell shoulder raises 10 rep 30 lb
situp inclined bench 10
Core inflated ball: Legs extended rotate on ball 45 sec
Core Inflated ball: Legs extended crunch 1 Knee 3 sets 10 rep
Core inflated ball: Legs extended crunch both legs 3 sets 10 rep

Steps and Tread Mill Workout

20 Min Step Master, average Level 77, 100 floors, 267 Calories
4 miles tread mill, pace 5.5 miles/hr, 44 min, 650 Calories

TRX Workout

7 TRX Workouts
1. Drop Lung : Start on one leg, drop other leg behind with knee at ankle. Don't touch rear foot to the ground. 10 reps, each leg.
2. Over Head Squats: Start with hands in a "Y", squatting down with arms over head. 10 reps
3. Power Pulls: Single Arm, row with a swing looking at your hand the whole time rotate until your hand is as far back as possible behind you. Rotate back up looking at your hand until you reach the strap in front of you. 10 reps each time.
4. Lateral Lunges: Step side ways, dropping opposite knee behind your ankle. 10 reps each side/leg.
5. Atomic Pushup: Push up on your hands with knee's and bring your legs to your chest two motions. 10 reps.
6. Hamstring Curls: Lay on your back, place ankles in straps like diving fins. Raise back off the floor and bring your heels to your butt. 10 reps
7. T's and Y's: Start with arms in a "T" with your shoulders. Keep arms straight at the elbow pull forward to "Y" and release slowly. 10 reps

Started training with Justin UFC

Tuesday, Jan 31, 2012 started training. Measurement showed 22 % body Fat, Weight 150 lbs.

Get Healthy: the lauch of Gimage Get Healthy

Get Healthy: the lauch of Gimage Get Healthy: this blog will be linked into get healthy on Gimage.net the link is http://gimage.net/health.htm.