The Most Masochistic Push-ups Ever Devised

Click on the video below to see how to perform them. I tried these bad boys yesterday, and today, my traps, pecks, and triceps are screaming. (I did a full upper body workout along with the pushups.) The movement is done with a standard medicine ballor swiss ball. Watch the video and all will be explained. Brutal!

Click here for more on "Bodyweight Exercises: Strength Building: Free Video Lessons"

Now come the problem of the sore muscles. The traps were the most sore, so I employed a set of yogaballs that Chris had bought. The setup resembled two tennis balls in a sock. I places these on the floor and lay down with them under my traps. Oh, the pain! But after some shoulder movement, I got my best massage in years.

I Told You I Couldn't Get To the Gym

Here's a view out the front door. I took this picture at 6:00pm Central today. You can't really tell, but the snow is actually falling horizontally! Under the snow is several hours of ice that rained down this morning. We stocked up on food yesterday, but if we are going to last, you'd better send money. Yeah, that's the ticket! Send money. It's the only way we can last! (Click on the picture to see the detail.)

Upper Body Workout at Home

It's been raining ice here all morning long. The forecast is for 5 to 15 inches of snow in the next 24 hours. I'm not going to make it to the gym! So, I did an upper body workout at home. Since I don't have enough weights here to match Snap Fitness, I had to slow a few of my reps to hit the 10s. Everything worked except shrugs. Not enough weight. I'd have to shrug the TV set, but it's too bulky - probably just end up hurting my back.

Above is a picture of me doing some bench presses. Notice - no spotter. Bad Form! And I can't explain why one leg is off the ground. Just fooling around, I guess. Tomorrow is a cardio day. I 'spose I'll do jumping jacks. Maybe ice skating around the yard?

I haven't been able to get to the gym...

...for the last four days, and I feel like this guy right here. That's right. See that belly. That's me. I tried working out with weights here at home, but I only have one set of dumbbells--and they are just not heavy enough to get a good lift in. I did some upper body and some core, but it's just not as effective as getting into the gym. And now this weekend, they're predicting the winter storm of the season. Just when I need to get to the gym! Well, I will get a cardio on cross country skis tomorrow. Right now it's raining ice, but tomorrow it's supposed to snow about a foot. That should do it.

Today Was a Cardio Day!

After a healthy, lean lunch (chicken breast on whole grain bread & a cabbage salad) we went to the gym. Treadmill today. 500 calorie burn. I know that I'm exceeding the recommended BFL, 20-Minute Aerobics Solution™. But I've got to get my heart conditioned to the point where a 20-minute cardio will get any results.

So I jogged/walked 3.5 miles in 43 minutes. That's three minutes off my best time. I'm aware that I'm trading anaerobics for aerobics, but it's a health concern and trade-off that I'm willing to make. I need my heart in good shape. It felt great. I feel stronger every time we go to the gym

Flies on the Ball

Yesterday was an upper-body workout. I started with 10 minutes on the treadmill to get the heart pumping then the good stuff--dumbbell flies on the Swiss Ball. It must be a unique idea at our gym. I get quite a few looks.

I couldn't find any pics of people lifting weights on the ball, but the picture shows how it's done. (Imagine him doing flies with a dumbbell in each hand.) I don't really like doing flies on a bench. It always seems to be the wrong height, and then my lower back is not supported. I end up with a sore lower back. Doing a bridge on the ball like this adds a little extra core work while doing the flies. Every little thing helps. If you try this type of lift, choose the largest ball available. It's a bit tricky starting out.

But I've digressed. The workout was fabulous. The pecks are aching this morning--along with the traps.

Does Creatine Make a Difference?

You bet it does! Click on this photo from Squiggs World. Just one week taking creatine made a huge difference in muscle size and definition.

Unlike steroids or other perfomance enhancement drugs, creatine is 100% natural and occurs in many of the foods we eat. Humans synthesize creatine in the liver, pancreas, and kidneys from the amino acids Arginine, Glycine and Methionine. It can also be found in meat type foods such steak, fish, pork, tuna, etc. However, the amount of creatine we get from foods is minimal compared to the amount needed to get the maximum beneficial effect. To get roughly 20 grams of creatine (the general dosage amount for the loading phase), one would have to consume roughly 16-18 steaks. Because of this, it is more convenient to consume creatine as a supplement, rather than eat a lot of meat products.

The Second Best Ab Crunch on the Planet

Here it is. The second-best exercise for building rock-hard abs. The slow crunch. Hooking your toes under the sofa and pounding out 100 sit-ups won't build that six-pack like this humble little movement. And this one won't put you out of action with back pain!

Click on the photo for the video. This guy sure knows how to make it burn.

Oh, did I mention that those crunches were the second-best exercise for building huge abs? Well here's the best: The Pull-up Crunch Combo. Click on the picture for a description from Mens Fitness Magazine.


Here's another tip from MensFitness.com - Work your abs in reverse You already know how to crunch, but reverse that motion by bringing your torso away from your body and you'll open up an entirely new avenue for growth. Try the reverse woodchop. Grab a medicine ball and stand with your feet at shoulder width, staggered heel to toe. Reach down with the ball to the front of your back knee (as if you'd just finished chopping into a log), and then quickly extend up and back to the opposite side, as if you were throwing the ball over your shoulder. Perform three sets of eight reps on both sides, resting 90 seconds between sets.

For some people - including myself - doing a pullup while doing the ab crunch is a bit advanced. Our gym has these ab slingsthat support your body while you crunch away. These will help you focus on a particular muscle group.

Tomorrow's Upper Body

So today was a day off. You have to do that once a week. Here's a picture of me after an upper body workout last week. Looks like I'll have to stop taking those vitamins!

I'm just kidding. That's not really me . . .

Need a little inspiration to grind out that last rep? Next time, in front of the mirror at the gym, think. . . What would Bill Phillips do?

Here's what I did this past week.

Sunday - 20 minutes treadmill & lower body/core weightlifting
Monday - 500 calorie burn on treadmill (45 min.)
Tuesday - 20 minutes treadmill & upper body weightlifting
Wednesday - 500 calorie burn on treadmill (45 min.)
Thursday - 20 minutes treadmill & lower body/core weightlifting
Friday - 500 calorie burn on treadmill (45 min.)
Saturday - 20 minutes treadmill & upper body weightlifting
When I say weightlifting, I'm talking an effort of 10 on the BFL scale.

Nutritional supplements - One per day of the Myoplex Ready to Drink. That would be an additional 42 grams of protein. Plus one serving per day of Phosphagen (Creatine)

And here's what I got for it.
Waist - minus 1/2 inch
Chest - minus 1/2 inch
Thigh - plus 1/2 inch
Calf - plus 1/4 inch
Weight - plus 2 pounds

I can see and feel the difference in my body. I thought that I would lose some weight with all that cardio, but my thighs look like

So, here's what I did this past week

Sunday - Treadmill warm up 150 calorie burn. Lower body/core weightlifting.
Monday - 500 calorie burn on treadmill.
Tuesday - Treadmill warm up 150 calorie burn. Upper body weightlifting.
Wednesday - 500 calorie burn on treadmill.
Thursday - Treadmill warm up 150 calorie burn. Lower body/core weightlifting.
Friday - 500 calorie burn on treadmill.
Saturday - Treadmill warm up 150 calorie burn. Upper body weightlifting
When I say weightlifting, I'm talking an effort of 10 on the BFL scale.

Nutritional supplements - One per day of the Myoplex Ready to Drink. That would be an additional 43 grams of protein per day. Plus one serving per day of Phosphagen (Creatine)

And here's what I got for it.
Waist - minus 1/2 inch
Chest - minus 1/2 inch
Thigh - plus 1/2 inch
Calf - plus 1/4 inch
Weight - plus 2 pounds

I can already see and feel the difference in my body. I thought that I would lose some weight with all that cardio, but my thighs feel like Bruce Banner.

When I think I need some inspiration, I click on Joshua's picture.

Okay, Here are the Before Pictures!

To see the difference from before and after, this is my before picture.

Because of work schedules and other things, I took the last 3 days off from working out. The body needed a rest. We've been going to the gym 4 days a week... one week it was five times. Tomorrow I'll weigh in and take measurements. I don't think I've lost an ounce, but I've lost a lot of body fat and gained a lot of muscle. If you have the nerve, you can click on the pics to see the frightening detail.

Disclaimer: The owners of this site are not responsible for the shock this may cause.

Feb 4, 07 What the Frig??!!! I weighed in this morning and took measurements. No change! Nothing! Zilch! Nada! Something is desperately wrong. Could it possibly be that I can go to the gym 4 days a week and see no improvement after a month? This must be part of some vast right-wing conspiracy! Dave was in town last week. Maybe he sneaked into our house while we were asleep and gave me collagen injections around my waist. Or maybe I should stop drinking beer after every workout? : (