Posted in Workout Plans

Phase 1 – Week 2 – Titan Workout – Shoulder Day

Warm-up – Lateral Machine for 11 mins

Freemotion Shoulder Press – 7 sets x 10, 8, 6, 5, 4, 3, 3 reps / 45 lbs

Arnold Press – 4 sets x 12 reps / 20 lbs

DB Shrugs – 4 sets x 12 reps / 35 lbs

DB Lateral Raise – 3 sets x 15 reps / 20 lbs

DB Front Raise – 3 sets x 15 reps / 15 lbs

DB Rear Delt Flyes – 3 sets x 15 reps / 15 lbs

Cool Down – Stairmaster for 11.5 mins

Posted in Workout Plans

Phase 1 – Week 2 – Titan Workout – Leg Day

Warm-up – 1 mile run – 8 mins 55 secs

Freemotion Squat – 7 sets x 10, 8, 6, 5, 4, 3, 3 reps / 140 lbs

Leg Press – 1x drop set to failure / 200 lbs

Walking Lunges – 4 sets x 20 reps / body weight + 6 lbs

Leg Extension – 3 sets x 15 reps / 60 lbs

Leg Curl – 3 sets x 15 reps / 55 lbs

Standing Calf Raise – 3 sets x 15 reps / 75 lbs

Cool-down – Lateral machine for 10 mins

Boxing for about 5 mins

Posted in Fitness Related Articles

How to Take Your BEFORE Photos



Whether you’re doing CrossFit, LIVESTRONG.COM’s 8-Week STRONGER Challenge fitness program or some other workout program to get in shape, remember that it’s not just the numbers on the scale that you’ll want to track.

Sports woman taking selfie in fitness club

Your “before” and “after” photos and measurements can be a better way to really see your progress and accomplishments along the way toward reaching your goal.

Don’t just take my word for it, though. Check out the amazing “before” and “after” photos of Ashley Donahoo, who used LIVESTRONG.COM’s MyPlate to lose 137 pounds!

But you can’t have an amazing “before” and “after” transformation experience unless you buckle down and take your “before” pics now! Read on for some tips on how to take the best pic.

Read more: Members’ Before & After Weight Loss Photos

I’ve “Walked the Talk” and Have the Photos to Prove It

In the summer of 2012, I was in a two-month Beachbody fitness program test group and I lost 20 pounds in 60 days. While I didn’t love taking my “before” photos, they did help to motivate me through the program, and they served to visually document the story of my fitness achievement.

5 Tips for the Perfect “Before” Photo

1. Guys should take pics wearing shorts or a swimsuit without a shirt, while women should wear a bikini or fitted gym shorts and a sports bra. It’s important to see your stomach, so don’t suck that tummy in! You may see your most pronounced changes in that area.

2. Get a friend to help you take the photos or use a tripod or the auto-timer on your camera. A friend will be most helpful to get your body centered in the frame, especially for photos taken from the back.

3. Stand in front of a blank, plain-colored wall, with as little distraction or clutter behind you as possible. You’re the star of the show here!

4. Take multiple photos. Take at least one from the front, back and side. If you want to, you can even flex or pose for one or two additional ones.

5. Remember to take your photos regularly in those same positions (and even same clothing): on day one, day 15, day 30, day 60, and so on. That way it’s easier to see exactly how your body has changed.

Posted in Workout Plans

Phase 1 – Week 2 – Titan Work out – Chest Day

upping the weight on this one…

Warm-up – Lateral Machine for 16 mins

Freemotion Chest Press – 9 sets x 12, 10, 10, 8, 8, 6, 4, 4, 4 reps / 110 lbs

Incline Chest Press – 4 sets x 12 reps / 75 lbs

Decline Chest Press – 4 sets x 12 reps / 75 lbs

Assisted Dip – 4 sets x 10 reps / +100 lbs

Freemotion Cable Flyes – 4 sets x 12 reps / 55 lbs

Incline Sit-ups – 20 reps + 5 lbs

Cool-Down – Cybex Elliptical for 10 mins

Posted in Workout Plans

Phase 1 – Week 2 – Titan Workout – Back day

Coming into week 2 of 12 feeling good, ready to push things a little further…

And weighing in at 241 lbs! Three pounds down from last week. Not a bad way to start things off.

As for the workout…here it is…

Warm-up – 1 Mile Run in 9 mins 4 secs – and that’s 11 secs faster than the previous run

Lat Pull-downs – 5 sets x 20, 15, 15, 10, 10 reps / 100 lbs

Push-ups (super-set with Lat Pull-downs) – 5 x 13 reps / body weight

Machine Rows – 4 sets x 12 reps / 55 lbs

Dumbbell Rows – 4 sets x 12 reps / 30 lbs

Swiss Ball Hyper-extensions – 4 sets x 25, 20, 15, 15 reps / 5 lbs

Cool Down – 12 mins Lateral Machine

Boxing room – 10 mins

Posted in Fitness Related Articles

Bodybuilding Diet Mistakes That Are Sabotaging Your Progress | Muscle & Fitness


Lose weight, burn fat, and stay on track with your bodybuilding diet by avoiding these seven deadly sins.

Source: Bodybuilding Diet Mistakes That Are Sabotaging Your Progress | Muscle & Fitness

ou’re looking great—you’re sticking to a low-fat dietOpens a New Window., balanced with plenty of complex carbohydrates, fruitsOpens a New Window.veggiesOpens a New Window. and lean proteinOpens a New Window.. And then it happens. You stumble, fall and commit a dietary blunder. With the day nearly complete, you find yourself suddenly pulling into the nearest fast-food joint ready to scarf down a large combo: fries, the greasy burger, the drink big enough to throw blood-sugar levels into a tailspin.

You’re distraught and filled with guilt as the drama continues. “Heck, I’ve already blown my diet. I might as well really blow it,” you reason. With a defeated attitude, you speed home and indulge in the best of Ben & Jerry’s, with maybe a Ding Dong or two for good measure. Still, you look for hope. “Tomorrow’s another day,” you think. “I’ll go right back to my super-strict diet.” Sound familiar?

With the desire and pressure to look great, people tend to follow an absolute path. We try for complete nutritionOpens a New Window. perfection. Problem is, we’re human—we can’t be perfect all the time. An important part of looking perfect—okay, at least near-perfect—is understanding the burdens of striving for that head-turning physique. Check out the common dietary pitfalls below. We’ll show you how to make the very best of potentially disastrous situations.

Posted in Workout Plans

Phase 1 – Titan Workout – – Freeplay Saturdays and then a much deserved rest (Sundays)

Wrapping up the first week and feelin pretty good with the overall plan…and we made it to the week’s end!

Saturday is Freeplay – meaning we can do…whatever…as long as we are active in some fashion. I chose to do a variety of things to keep me moving…

Warm-up – Lateral Machine for 20 minutes

Boxing/Jump Rope

Box Jumps – 18″ and 24″

Battle Rope and Tire Flip

Kettle Bell Swings – 1-arm 15 lbs

Goblet Squats w/ 25 lb kettle bell

20 Burpees

20 incline sit-ups

and then Sunday….rest as much as life will allow.