http://www.optcfitness.com Optimal Performance Training Center Thu, 11 Mar 2010 16:23:44 +0000 http://backend.userland.com/rss092 en "BellyBuster" Trx Muscle up Sa lunge to press Trx Fallout all excer. by 8 ea.  and as many rds. through that you can get in 15 mins Pushup->tri ext Ab wheel Step ups all excer. by 8 ea.  and as many rds. through that you can get in 15 mins http://www.optcfitness.com/ofx-workout-of-the-day/310-ofx-wo-bellybuster/ Another good day in the books! It's another Wednesday and you know what that means... Yup - another re-feed day - YIPPIE! Here is my re-feed aka carb up day; 7:30 - Ascential Smart Shake 10:30 - Ascential Smart Shake - handful of Bare naked granola thingys (thanks Lou) 1:30 - the Mad MAX - ... http://www.optcfitness.com/optc-updates/day-17-jzs-30-days-of-fitness/ Day 16, the start of my second half of my 30 days of fitness challenge... overall today was good except for a minor hiccup with my eating at dinner. For my workout today, I really wish I got the camera out. I didn't have it at the gym, so I couldn't get ... http://www.optcfitness.com/optc-updates/day-16-jzs-30-days-of-fitness/ Flat Bench/Jump Rope x 50 skips Squat/ Jump Rope x 50 skips Sumo DL's/Jump Rope x 50 skips * 1st rd. 10 reps ea./ 2nd rd. 8 reps ea./ 3rd 6 reps ea./ 4th 4 reps ea./ 5th 2 reps ea.* - going up in weight ea. round http://www.optcfitness.com/ofx-workout-of-the-day/39-ofx-wo-i-love-my-belly-i-love-my-abdominals/ Holy smokes - Day 15!!! The Official half way point... 15 days down 15 to go - It's all down hill from here. So far I have managed to be 100% on my diet (thanks to my re-feeds and cheat days) and 100% on my fitness. However, my fitness seems to have ... http://www.optcfitness.com/optc-updates/day-15-jzs-30-days-of-fitness/ "I LOVE MONDAYS" A) Incline Db Press/Chinup @ 40/ 20 time interval ( 10 mins) B) KB DL->HP @ 10-12  run 100 yds Facepull @ 20 run 100 yds Plank->Pushup x 10 run 100 yds x 3 rounds http://www.optcfitness.com/ofx-workout-of-the-day/38-ofx-wo/ Day 14 2 weeks have gone by - I thought it would have seemed like it took forever, but time has literally moved like the speed of light! Overall, I feel great and feel like I have really made some aesthetic changes in a very short period of time. I also feel ... http://www.optcfitness.com/optc-updates/day-14-30-days-of-fitness/ Day 13 - Today is my wife's baby shower and ironically my Cheat day! I just dropped her off  and came to the gym. Her shower is at a Italian place and I made specific instructions to have 2 plates of food to bring home for me along with some cake :) So ... http://www.optcfitness.com/optc-updates/day-13-jzs-30-days-of-fitness/ Day 12; my first day where my workout really suffered... I hit the gym earlier than normal this morning and had a pretty heavy day of squats and bench presses lined up followed by a nice sprint interval on the treadmill. Sounds good right? Well, as I was warming up I felt a bit ... http://www.optcfitness.com/optc-updates/day-12-jzs-30-days-of-fitness/ "FALL SEVEN TIMES, STAND UP EIGHT. " The people that see me on a everyday basis know that recently I've been battling a nagging injury. About 2 yrs ago I had an MRI done showing a herniated disk in my lumbar spine( low back). Here I've found some information on it...     What happens ... http://www.optcfitness.com/optc-updates/road-to-redemption-by-lou-torres/