Fat Man UnleashedA Healthy Weight Loss and Fitness Blog

Pushing Around a 5500 lb. Car47 lbs LOSTso farJanuary 27, 2008 by Israel Lagares | 16 comments

Car pushing can help build muscle and strength in ways you never would have imagined. I first came across car pushing and pulling while watching The World’s Strongest Man competition on ESPN as a kid. It can help train your body in ways that conventional weights, exercises, and machines can’t. It’s also a great total body cardio workout.

I have been wanting to test my strength by pushing a car for quite some time. So I finally decided to bite the bullet and head to the park. I managed to convince a nice guy at the park to let me push his 2004 Ford Expedition around the lot for a few minutes. The total curb weight for that size truck is 5499 lbs. Add to that the 173 lbs. that the guy weighed and the extra stuff I saw in the trunk of the SUV and we are looking at well over 5600 lbs. Oh, and I have it all on camera.

I wasn’t at all intimidated by the size of the truck, I knew I could push it. I just didn’t want to look like a fool pushing around a car. My car pushing skills are limited to the many times I have had to get out and push a stalled car from the middle of the road or a car stuck in the snow during the winter in NYC. That hasn’t happened for a few years, so I am rusty. I didn’t bother stretching, instead I mentally prepared myself for the task. Small words of encouragement and picturing myself push the car around helped to psyche me up.

As you will see in the video, it wasn’t that hard to start off. I found it rather easy pushing the truck from the back, but pushing from the front was really difficult. The engine weight maybe? I estimate that I pushed for anywhere from 50 to 80 yards. Either way, it was a great experience. After that last push I ended up with that burning sensation in my throat. You know, the feeling you get when you train real hard and your heart and chest start pumping. I usually get that feeling when I run fast, but 2 or 3 minutes of car pushing and I was feeling it bad! My technique may be off, but then again I was just doing this to say I could do it. Next time, I will look into car pushing techniques. I tried pushing with my legs and upper body, then just my legs, then just my upper body. It all felt the same.

Here’s the video:

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Exercise Your Way to Better Blogging47 lbs LOSTso farJanuary 25, 2008 by Israel Lagares | 4 comments

It seems to me that you can hardly go one day without hearing health related news. There are new miracle pills developed on a seemingly daily basis, medical reports are published frequently debunking some previous health myth, and it seems as though half of all TV commercials deal with some aspect of health. There’s no way around it; health is important and it’s everywhere!

I lead a pretty busy life – there’s grad school, there’s my wife, then there’s my job. Oh yeah, and don’t forget about my side businesses online like my blog and other e-business websites. My days are packed tight and my schedule is full from the time I wake up until the time I go to bed. After examining my lifestyle and my schedule, I’ve often tried to streamline my life so that I’m not doing anything that is not productive. I’ve tried to replace the junk with the more fruitful things in life but no matter how I tried and no matter how I rearranged my schedule I always managed to leave in time for exercise. Be it going to the gym in the winter or going for a run/jog/walk when it’s nice outside, exercise is the key to help me keep a good mental attitude and physical condition. If the saying “you are what you eat” is true, I find that “you are what you do” is just as relevant.

Regardless of how my day is going, I always feel a little better after exercising. After working out, I feel better about myself, my situations, and know that I’ve made progress with whatever is on my mind because I have just spent time passively and actively thinking about whatever that may be. Exercise is a great stress reliever, self-esteem builder, and motivator. Whenever I work out, I always work better and write better afterwards. I work more efficiently, my blog posts are better and more articulate, and my school work gets done more efficiently.

The list below represents my top 5 reasons to work out and exercise regularly. Not only do these reasons motivate me, but they give me a much needed break from life and provide me with some “alone” time to think about and organize the rest of my tasks.

1. Exercise improves my mood. After a busy day of work and classes, when I go to the gym for a workout I feel my mood change for the better. By the time I’m done, I have more energy and motivation to do whatever else needs to be done that day.
2. Exercise helps me to organize the rest of my tasks. Regardless of where I exercise, I’m able to think about the tasks that I need to get done the rest of the day. A hectic schedule sometimes doesn’t afford me time to think, so exercise is my thought outlet.
3. Exercise relieves stress. After a particularly challenging day, I look forward to going to the gym for a nice work out. Lifting weights and jogging on the treadmill help me to relieve the stresses of the day and I leave the gym feeling like a new person.
4. Exercise helps me sleep better. This cannot be understated or under rated. Sleeping well is key to feeling good the next day. Waking up after a good night’s sleep is a great feeling and exercising can help you achieve that kind of sleep regularly!
5. Exercise is fun! I know this is cliché, but exercise IS fun!I like exercising. It’s fun and I enjoy it quite a bit. I think you can find enjoyment out of exercise too, especially after looking at how much your habits and productivity has changed after working out for a while. Group exercise classes and other social aspects of a gym can be quite entertaining. You can have fun while working out!

Balance is the key to life. No matter if you work 3 jobs or are retired, there must be balance in your life. I find that exercise is a great equalizer in my life and helps me to balance out my thoughts, stresses, and plans. If you already exercise, keep it up! If you don’t exercise regularly, I dare you to find a gym and start going. You’ll thank me for it later.

Nick is a 20-something full time grad student and full time IT guy. Specializing in Information Architecture, he often dabbles in online projects. His latest project, a blog at http://www.learnhow2earn.com, is a blog that details his online money making experiences. Like what he has to say? Check him out and drop a comment!

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How Many Sets Should You Do Per Exercise?47 lbs LOSTso farJanuary 23, 2008 by Israel Lagares | 4 comments

This article was submitted by Mehdi, author of the strength training blog StrongLifts.com

Israel invited me to make a post about how many sets you should do per exercise. For a lot of people going to the gym, the amount of sets you should remains unclear. This post will help you out.

Benefits of Sets. What is the purpose of a set anyway? What is it good for?

• Improved Technique. The more sets you do, the more you can practice your technique. If you’re new to weight lifting, 5 sets leads to technical proficiency faster than 3 sets.
• Increased Stress. If you Squat 60kg for 3 sets of 5 reps, you have lifted 900kg. 5 sets of 5 reps with 60kg amounts for 1500kg volume. Volume stresses your body: it forces it to build muscle & strength.

The Problem with Sets. Your body needs to recover from all that stress. You can’t do high amounts of sets for a long time without overtraining. Some symptoms you might experience:

• Lack of motivation
• Strength loss
• Problems sleeping
• Injuries

How Many Sets Should You Do? Best is to shoot for 15 to 25 reps per exercise depending on how many reps you do. Your warm-up sets don’t count. Examples:

• 3 sets of 5 reps. Build strength, power & myofibrillar hypertrophy.
• 5 sets of 5 reps. Same as 3 x 5, but more stress & technical work.
• 3 sets of 8 reps. Less strength, more sarcoplasmic hypertrophy.
• 2 sets of 12 reps. More endurance & sarcoplasmic hypertrophy.

All rep ranges build muscle, strength & endurance. But some do it better than others. Start light, learn to do your exercises correctly & add weight each workout.

Unless you understand how sets & reps affect your body and thus the results you’re getting, stick to a routine proven to work. If you don’t know which one, check out StrongLifts 5×5. It takes 3×30mins per week.

This article was submitted by Mehdi, author of StrongLifts.com. Check out his blog for more tips on how to Deadlift, Bench Press, Overhead Press, gain weight & lose fat.

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The Ultimate Laptop Workout47 lbs LOSTso farJanuary 20, 2008 by Israel Lagares | 2 comments

So you make money with your laptop, right? Cool, the handy slim, rectangular circuit box puts bread on the table. It also keeps you in contact with love ones, that’s an enriching component to its repertoire. It may even get you laid, thank God for Craig’s List…you know what I’m talking about horn dogs. But does your prissy laptop make you sweat and improve your heart’s health? Does it give your muscles a burn? If not it’s because you’re not utilizing it right.

The average laptop weighs about 7 pounds, some of the larger HP entertainment versions can tip the scales at around 12 pounds. This weight combined with the normal tension you will feel from not wanting to drop your holy money maker, doohickey will create an awesome workout apparatus.

So first and foremost unplug your laptops geniuses, we don’t want any accidents.

1. Stand with your laptop in your hands perpendicular to the floor. Extend your arms out and twist to the right hold it, bring it back to the center pause and then hit the left and hold it, get a good stretch. Concentrate and take these slow. Do 20 reps. Next keep the laptop in the same position but now press it against your belly. Perform the same twist but now add a squat when you arrive at center, perform 20 reps. Following that resume the extended position with the laptop and perform 15 more twisting squats.
2. Next hit the floor, do not let the laptop hit floor! Lay down on the floor and hold the laptop in your hands with your palms facing each other. Press your laptop for 55 reps. Feel the burn your laptop can inflict!
3. Now get a pillow. No you’re not going to take your laptop- human relationship to the “next level” you freak. Set the pillow on the floor above your head, it will serve as a cushion so you don’t bang up the precious laptop. Your starting position is at your belly button and simply stretch with the laptop with your arms extended and reach backwards tapping the pillow. Perform this movement for 30 reps and then immediately do 15 reps but when you reach your chest perform 5 rapid presses.
4. The next move requires you to sit, so get comfy. Simply take your laptop above your head with arms fully extended and then lower the laptop behind your neck and bring back up to the start position. Perform 100 reps. After that press the laptop off your chest for 35 reps.
5. Now that you have bonded with the laptop and have earned the trust of the television, keyboard thingy take it to the next level. Perform lunges with the laptop pressed against your chest. Do these lunges slowly and carefully with focus to create optimal tension. Perform 20 laptop lunges for each leg.

Hope you enjoyed the workout, take care to all, and get active no matter what!

If you liked this workout, then you will love the Blogger Proof Workout!

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Carry The World On Your Shoulders47 lbs LOSTso farJanuary 17, 2008 by Dr. Kal | 15 comments

This is the first of a new series of weekly posts by Kalvin C. Chinyere, M.D. (Dr. Kal). Along with being a Doctor of Medicine, he is certified by the American College of Sports Medicine as a Health and Fitness Instructor and personal trainer. To top it all off he was once a fat bastard, man boobs and all. Don’t believe me? Keep reading. Having been there and done that, he is now ready to unleash his years of knowledge upon us all.

And now back to our regularly scheduled post…

When it comes to upper body workouts, everyone is always focused on chest. Everyone wants big pecs. When I tell another guy that I lift weights the first question he asks is: How much do you bench? I always answer the question, but in my head I’m thinking: Who cares?

I spent most of my late teens and early twenties with “man boobs” big enough to fill a C cup. So, having a big chest is something I’m really not interested in. What I want are big shoulders.

If you lift weights to improve your physical appearance and you are a man, shoulders should be at the top of your list of muscles to build.

Broad Shoulders

When you put on your shirt, tie, and slacks, no one can see how big your chest, back, arms, or legs are. However, they can see how broad your shoulders are. So, unless you decide to start wearing really tight shirts, shoulders should be high on your priority list.

Broad shoulders tell a woman that you are strong. Consciously and subconsciously, she is attracted to that. She is attracted because she believes that if she were attacked by a saber-toothed tiger, you could save her. The truth is, if my woman were attacked by a saber-toothed tiger, I would probably trip her as I run away.

Broad shoulders also tell a man you are strong. Consciously and subconsciously, he fears and respects that. He fears and respects you because he believes if he were to fight you, he would lose. The truth is, if a man were to try and fight me, I would just pull out my Taser. Then all you would hear is: “Don’t tase me bro.”

Finally, broad shoulders are important because they make you appear thinner. How thin you look depends on your shoulder to waist ratio. The higher this ratio, the thinner and fitter you appear. So, if you can’t get your waist any smaller, focus on getting your shoulders broader.

How To Get Shoulders Like Boulders

My favorite shoulder exercises are:

• Seated Dumbbell Shoulder Press: Front and Lateral Deltoids
• Lateral Raise: Lateral Deltoids
• Bent Over Lateral Raise: Rear Deltoids
• Seated Barbell Shoulder Press: Front and Lateral Deltoids

A little note on the Barbell Shoulder Press/Military Press: Please do not “hit it from the back”. Meaning, do not attempt the variation where you allow the barbell to go behind your head. Doing this adds no benefit and can potentially damage your shoulders.

Now you are ready to carry the world on your shoulders, so go and do it.

Dr. Kal is weight-loss expert and ex-fat man. He is also the creator of the Don’t Go Broke Weight Loss Plan and the main contributor at Dr. Kal’s Blog.

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Early Morning Workouts: 6 AM Lifting47 lbs LOSTso farJanuary 14, 2008 by Israel Lagares | 10 comments

Today I finally performed an early morning workout. Not my typical morning cardio only session, but instead a strength training session. I was up at 6 AM and it was still dark outside. Not only was it dark but it was pretty damn cold too. My initial reaction was to go back to bed, especially since The Shack is in the backyard, but I resisted the temptation.

There was no way I would be able to get up in the early morning without the proper rest. So I made sure to get at least 6.5 hours of sleep (still working on that ever elusive 8 hours). Sleep and rest are an important part of this journey that I am undergoing. Without them I will burn out. Burning out is not an option. Not for me at least.

What did I do this morning? I squatted, benched, and did incline dumbbell presses. It was a quick hitting, multi-joint, heavy lifting session. It only took about 40 minutes or less, I lost track. But it was great. The one thing I didn’t like was that I barely broke a sweat.  I like sweating when I workout because it gives me a sense of accomplishment. I then hopped on my recumbent bike for a quick morning cardio workout. The bike made me sweat. It was a good morning.

I like the whole morning workout idea because it makes my entire day better. I get the training part of my day over with and can focus on other stuff without having to worry about training. It also gives me a shot of adrenaline that propels my days.

I have this competition all but wrapped up. Those other guys ain’t got nothing on the Fat Man.

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Elastic Resistance Training for Strength Gains47 lbs LOSTso farJanuary 13, 2008 by Israel Lagares | 6 comments

Fat Man Unleashed

If I told you that you that you can significantly improve your strength simply by using what essentially are elastic bands would you believe me?Sports scientists, personal trainers, physiotherapists and athletes will tell you that it’s true. The basic principle behind training with elastic resistance is simple, as a person stretches the band, the resistance increases.

What is elastic resistance training (ERT)?
As the name suggests ERT is resistance training performed against the natural resistive property of elastic. The elastic band is attached to a fixed object with the opposite end attached to the person. If you work out at a gym this could mean attaching one end to the upright of any machine, if at home you can improvise with door handles and table legs. The resistance depends on the type of band, there are at least 7 varieties, and how far the band is stretched. A band that is stretched to twice its resting state is considered to be at 100% elongation. The force difference between the two weakest bands at 2x their length is 20%. For the two bands with greatest resistance this force difference becomes 59%. The weakest band provides a force equivalent to 2.3 kg (5 lbs) and the strongest band 16 kg (35 lbs) at 2x their length. This scope ensures that a band is available for all people who wish to train this way.

Why use ERT?
This is simple. A single band can be used to train the whole body. All the major muscle groups can be trained with compound exercises and single muscles can be targeted with isolation exercises. Aside to this, the bands can be used to mimic sport specific movements that take place in many planes a clear advantage over machines and free weights or should I say a clear reason to add them to your machine and free weights workout.

The versatility of ERT training also shines through. Traditional forms of resistance training often rely on gravity to create the resistance due to this factor many of the movements are restricted to the vertical plane. Because of this it is difficult to replicate movements that are specific to life and sport that occur in 3 planes. ERT utilizes the tension in the band therefore negating the need to resist gravity and allow actions that are specific and take place in all 3 planes (frontal, sagittal, and transverse).

All ERT exercises are performed using multiple joint actions and a functional posture. A functional posture is deemed to be one that requires activation of the core muscles to stabilize the torso, in comparison, machines where many actions are performed in a neutral posture like sitting.

When training with free weights it is possible to “cheat” by allowing momentum to contribute to the forceful effort. For example, when people curling a dumb bell that is too heavy for the first half of the exercise the biceps are stimulated, but, the second half only represents the momentum of the weight. ERT exercises eliminate this temptation because momentum has no input.

The most notable advantage of ERT exercise is attributed to the smooth eccentric phase of the actions. The eccentric part, the return to start phase of an exercise, stimulates the muscles in a particular way that enables them to resist gravity. This in turn improves the ability of the body to stand with good posture and not succumb to the downward force of gravity.

Disadvantages of ERT
The elastic bands can become worn and less durable. This can mean that the resistance is diminished therefore compromising he workout. To overcome this predicament the bands can be bought at a cheaper price when purchased in bulk. This way you can cut off the length that you require and store the rest.

It can be difficult to quantify the exact force of resistance. There are charts that aim to provide the force for each of the bands at different lengths but these are estimates only. In my opinion this does not really matter, do I need to know exactly what force I have to overcome? So long as the bands are providing sufficient resistance to stimulate the intended muscles, and I have a general idea of the resistance, I’m happy.

GoFit Brand for Less than $30
The GoFit brand has a low cost set they call the Ultimate ProGYM. It comes with a set of elastic bands and a DVD, perfect for traveling. It comes highly recommended by a doctor/personal training certified online friend.

*Daniel is the author of Home Calisthenics, a blog that aims to help people to train their body using bodyweight and alternative strategies without the need for gym membership.

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Attack of the Killer Abs47 lbs LOSTso farJanuary 10, 2008 by Dennis | 7 comments

Follow this quick abdominal routine to take a step towards shredded abs. You are also going to need to adjust your diet, but we will leave that open for discussion.

First exercise: Cable Crunch - Kneeling

Assume the position on your knees. Place your head in between the rope.

Now you’re ready for the movement. One rep consists of a three movements so prepare for pain. First lean over bringing your chest towards your pelvis and return to the starting position. The second part of the rep requires you lean facing your chest to your right knee and return to the start position to perform a rep to the left knee. That three part movement equals one rep. Perform 12 of those reps for 5 sets. The stronger your abs get the more weight you can add to the pulley.

Second exercise: The 2-Inch Crunch

Try this movement and you’ll never be the same. Lay on the ground with your feet flat on the floor, knees bent. Raise your torso 3 inches off the ground hold it 3 seconds and then proceed to lower your torso only two inches slowly, snail slow and stop. Hold that negative position 3 seconds and then resume the slow torturous two inch climb and hold it once more. Perform 21 of these repetitions for that slow controlled burn. This is meant to hurt…do you want a ripped six pack or what? Aim to perform 3 sets.

Third exercise: The Dumbbell 2-Inch Crunch

Choose an amount of weight that you will be comfortable with for four sets. Perform the same 2-Inch crunch but now with a twist. Alternate 2 inch reps with a full rise crunch repetition within the same set. Start with the dumbbell on your right side and perform then 2 inch crunch to then perform a full crunch to the opposite side that the weight is on (left) and repeat this movement to the right, and then return to the 2 inch crunch. Got that? So one rep consists of one 2 inch crunch and two reverse side crunches. Aim for 8 reps and 3 sets. Go for a forth set for extra gravy!

Good Luck and give this killer ab workout a try!

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The Blogger Proof Workout, Vol. 147 lbs LOSTso farJanuary 9, 2008 by Israel Lagares | 26 comments

A Simple Workout for Fat Ass Bloggers
You Know You Need to Read This!

There aren’t many of us bloggers that take good care of ourselves. For the select few who do, congrats. This isn’t only for bloggers, but for folks that spend way too much time in front of a computer. That’s right. YOU! If you are anything like me, then you spend hours upon hours in front of the computer. The internet is like our home away from home or while at home for that matter. We are so driven to blog that we may sometimes forget to sprinkle in physical activity. That’s where this ebook comes in. The workouts in the ebook are simple, yet effective. They take advantage of your surroundings and can be performed easily. They shouldn’t take more than a few minutes at a time.

There’s no specific order in which you should perform them. These workouts are meant to be performed at any time, in any order. I made sure to make it so that you could pick and choose workouts at your leisure. This is by no means a comprehensive training program, but it serves as a stepping stone for you to add some light physical activity to your daily routine. Remember to consult a physician before starting any exercise routine. Keep in mind that it is important for you to eat a healthy, balanced diet as well.

Have you noticed that your butt is becoming a numb membrane of lipid filled tissue that fits ever so nicely into that comfy chair you spend countless hours in? If so you may be in need of my Blogger Proof Workout. Bloggers spend numerous hours creating content to feed the ever hungry internet and information world. Unfortunately, that process entails tons of sitting and limited physical movement.

So bloggers and couch potatoes alike unite to take 15 minutes a day to squeeze in a self-improvement break. Follow this quick and very manageable routine and see your blogging productivity increase. Yes, I did say increase. Endorphins are known productivity boosters. Endorphins spur us on with positive chemistry and a natural high that blesses us with clean energy. I call crash free energy, clean energy, because it does not need the help of Red Bull drinks.

Okay Enough, How Do I Get It? Here’s What You’ll Get by Subscribing

• Free Ebook: You’ll get FREE access to my 7 page (and growing) Ebook on how to add physical activity to your blogging lifestyle.
• Free Updates: Every time I update my Ebook, you’ll automatically get access to the new version.
• Free Advice: If you have questions about anything, you can post comments for free. I personally answer every question!

Ready to Get Started? Subscribe to FatManUnleashed.com in 5 Simple Steps

I put time & effort making quality content. I hate spam more than you, that’s why you’ll have to confirm your email address before your subscription is activated.

Here’s how you can subscribe:

1. Click here to subscribe to FatManUnleashed.com. A new window opens.
2. Enter your valid email address & the text you see in the box, and click “Complete Subscription Request.”
3. IMPORTANT. Go to your mailbox & click the link inside the verification email sent to your email address. You must confirm the verification email to activate your subscription & get access to the FREE Ebook.
4. If you don’t receive the verification email, check your spam box/junk mail folder. If you can’t find it there, subscribe again using a valid email address. If that doesn’t work, subscribe with a different email address.
5. Once you have clicked the link inside the verification email sent to your mailbox, you are subscribed. You’ll now receive free useful and informative articles by email & access to The Blogger Proof Workout FREE Ebook.

How to Download The Blogger Proof Workout 100% FREE Ebook

Once you’ve subscribed, you’ll get access to my Ebook. You’ll find the download link at the bottom of each article you’ll receive by email. It will look similar to this:

Click the link “Download The Blogger Proof Workout, Vol. 1 Ebook” at the bottom of the article you’ll be receiving via email. Once downloaded, view the file using Adobe Acrobat Reader (free software). If you don’t see the download link in the article you received by email:

• Check your browser/email settings: activate links & pictures
• Check your security settings: antivirus, firewall, etc. Any software that can block access to the link in the email

Who’s Talking About The Blogger Proof Workout?

“It’s a little unconventional, but the principles are good and encourage bloggers to think about ways that they can add a little movement and exercise into their day - without leaving the room that they blog.” Darren Rowse, ProBlogger.net

“Israel aka Fat Man Unleashed has released a short workout routine for bloggers.” Jeremy Schoemaker, ShoeMoney.com

“My jaw dropped…not only be a health and fitness nut, but also a mind reader too.” Garry Conn, GarryConn.com

“The great thing about his ebook is that you can do whatever you want on it. There isn’t any specific time or order. The idea is just to set aside just a few minutes a day, whatever you can spare.” Matthew Henrickson, BlogAboutYourBlog.com

“Unconventional exercises that will certainly get you back into shape. The eBook is for folks that work too much in front of a computer or for couch potatoes…he’ll also help you be more productive.” Blaine Moore, RunToWin.com

“A funny approach and interesting ideas for getting exercise in your office.“ Shawn Collins, AffiliateTip.com

“It’s an entertaining and funny ebook, look forward to the second volume..” Abdylas “Ades” Tynyshov, AdesBlog.com

“He knows what he’s talking about since he’s lost over 40lbs himself so far!” Caroline Middlebrook, Caroline-Middlebrook.com

“Free eBook that seems to be of far to high a quality to just give away.” Matt Jones, BloggingFingers.com

“Have a gander if you feel your blogging muscles need some flexing.” Nick Sullivan, InternetBabel.com

“Solves a common problem (blogger butt) with a unique twist.” Caroline Melberg, IdeasForBusiness.info

“Great advice, including a special ass-kicking workout for bloggers who have trouble leaving their laptops long enough to get fit.“ Crabby McSlacker, CrankyFitness.com

Mentioned in the Weekly Links for January 12th by Steven, VandelayDesign.com

And thousands more…

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Tom Platz: The Lumberjack of Quadriceps47 lbs LOSTso farJanuary 3, 2008 by Dennis | 7 comments

Tom Platz was a lumberjack because he chopped and carved his tree trunk thighs into freakdom. One cannot deny his genetic predisposition to develop large muscular thighs. But it was Tom Platz’s barn-burning intensity and sheer bravery to train past the limits of his potential that made his thighs legendary.

Platz’s training principle was simple: the harder the better. Platz enjoyed squatting with 225 pounds for ten minutes straight. That was his style and the reason he created such massive and striated quads. High volume training was a main stay for Platz. Leg curls and leg extensions were performed at 60 rep increments…yes sets of 60, talk about blood flow. Take a walk on the wild side with this taste of Platz and see if you can even walk in the morning:

Flat footed Olympic style Squats (pyramid sets)

• 6 sets of 15 reps
• 2 sets of 10 reps
• 1 set of 6 reps
• 1 set of 5 reps
• 1 set of 1 rep

Hack Squats

• 4 sets of 20 reps
• Leg Curls
• 4 sets of 60 reps

Leg Extensions

• 4 sets of 60 reps

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Lifting Weights After Surgery47 lbs LOSTso farJanuary 2, 2008 by Israel Lagares | 6 comments

I am so glad that I can workout again. I haven’t been able to lift any weights since my appendix surgery in December. I wanted to and felt I could, but my doctor told me to lay off until January. Well, it’s January dammit and I’m back with a vengeance! There is nothing like lifting weights. Pushing, pulling, and balancing heavy weight is such a rush for me. Not only that, but it also helps with my morale and weight loss goals. Now, I must admit that I haven’t taken any official fat loss measurements. I have not had a doctor or medical professional, or even a fitness professional measure my body fat or any sort of measurements. I have done all of that myself. I plan on having my doctor do that in the coming weeks and I also plan on checking for diabetes. That’s a bit scary. More on that some other time.

Anyway, back to lifting weights after surgery. I have been looking forward to this day for a few weeks. It sucked pretty bad to go down when I did because I was in a good rhythm with my current work out routine. That one is an intense, short, fat burning, multi-joint exercise routine. I happen to like it a lot. It gets me going pretty quickly. I plan on continuing that for the next 3 to 4 weeks with one change to it. I will be adding squats 3 times a week to it.

Why more squatting? For starters, Mehdi from Strong Lifts just randomly contacted me introducing himself and recommending that I make that light tweak to my workout. I had never been to his site, but it is a good one. He has tons of fat loss and muscle building info, plus his ebook is off the hizzy! It has a great workout that he has put together, which I plan on undertaking after my current workout. Another reason I want to squat more is because I how great I feel when I squat. Squatting makes me stronger. Period. I used to squat 3 times a week when I played high school football. That was all year round. I didn’t always like it, but when I was done I felt great.

One of the good things about having had my appendix removal surgery is that it heals relatively quickly. That allows for lifting weights after surgery a lot sooner than a typical surgery. That may not seem like a benefit, but I suppose I am looking at the glass half full on this one. I will post an update on the success, or failure, of my new workouts.

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