New Fitness Blog

My new fitness blog is up and running and off to a great start.  If you are in search of a different workout regime that will completely change your life, then click here to get started today.

Don't forget that my new fitness program will start tomorrow.  Make sure to bookmark and add it to your reading list to receive post notifications and updates. 


 Click here to visit the page 

Functional Movement Program

I've created a new functional movement program.  I will begin posting the workouts starting November 3rd, 2014.  Just in time for the holiday season.

Functional movements are movements based on real-world 

situational biomechanics. They usually involve multi-planar, multi-

joint movements which place demand on the 

body's core musculature and innervation.

You can find it Here.  






Scroll down to find the Freeletics Program

Program Week 15

Program Workout Week Notes--- I have come to the conclusion that those of you that have faithfully followed by blog should not also be held captive by my back issues.  Therefore, I have decided to post the rest of the workouts giving you the complete program so that you can continue with your quest for improved physical fitness.  Good Luck and say strong!!!

Monday
Dione

Tuesday
Appollon
Ares

Wednesday
Hyperion

Thursday
2 mile run

Friday
Appollon

Saturday
Appollon

Sunday
Max handstand pushups
Max pushups
Max Situp

Program Week 14

Program Workout Week Notes---

Monday
Hades

Tuesday
Hyperion

Wednesday
Poseidon 
Max Situps

Thursday
2 Mile Run

Friday
Hades

Saturday
Rest Day

Sunday
Rest Day

Program Week 13

Program Workout Week Notes---

Monday
Max:
HS Pushups
Pushups
High Jump

Tuesday
Hades

Wednesday
2 rounds
Max:
Split Lunge
Situps
JackKnife

Thursday
2 mile run

Friday
Rest

Saturday
Dione
Max:
HS Pushups
Reg. Pushups

Sunday
Rest Day

Program Week 12

Program Workout Week Notes---

Monday
Dione

Tuesday
Hades

Wednesday
2 rounds
Poseidon

Thursday
2 mile run

Friday
rest

Saturday
Hera

Sunday
Rest Day

Program Week 11

Program Workout Week Notes---

Monday
Dione

Tuesday
Hades

Wednesday
Dione

Thursday
2 Mile run

Friday
Rest

Saturday
Dione
Max:
Pullups
Pushups

Sunday
Rest Day

Program Week 10

Program Workout Week Notes--- I've had an unfortunate event and hurt my back this past week.  Therapist is encouraging me to stay away from burpees until I recover and possibly forever.  Sorry to all of you that were following my blog, I will try to get back to the workouts or post my final results if I am unable.  

Monday
Zues

Tuesday
Zues

Wednesday
Rest

Thursday
Zues

Friday
Artememis

Saturday
2 Mile Run

Sunday
Rest Day

Program Week 9

Program Workout Week Notes--- My general unmotivated feeling persists into this week as well, although not as bad.  Last week's Saturday workout was cut short due to a rather impressive migraine that I was trying to work through.  Overall the week went well and I actually set a few PBs even though I did not particularly mean to do them.  I am hopefully going to pick up some more motivation this week.  

Monday
Ares- 10:41 PB
Max Lunges- 83 PB
Poseidon- 5:05 PB
Max Squats- 161

Tuesday
Rest- Actually I have a Fire Fighter fitness performance evaluation today so I will not really be resting.  

Wednesday
Dione- 39:49 PB

Thursday
2 Mile Run- 19:57 PB

Friday
Kentauros

Saturday
Ares- 
Max Lunges- 
Poseidon- 
Max Squats- 

Sunday
Rest Day

Program Week 8

Program Workout Week Notes---I had a horrible finish to my second Hell Week.  I have been increasingly unmotivated and it seems to be continuing into this week already.  Additionally, I will no longer include the specifics of each workout on the weekly program notes post.  You can view the contents of the workouts within the Exercises page. As for now, wish me luck that this malaise will stop soon.   

Monday
Hades- 27:49 PB
Max Burpees- 40
Metis- 9:36

Tuesday
Atlas- 36:31 PB

Wednesday
Max Burpees- 50
Metis- 7:09

Thursday
2 Mile Run- 21:04 PB

Friday
Rest

Saturday
Apollon- Cut short due to migraine

Sunday
Rest Day

Program Week 7 (Hell Week)

Program Workout Week Notes--- Hello Hell Week #2.  You can either stack these workouts back-to-back or spread them out throughout the day.  Whichever you choose, they must be completed on the same day.  I finished last week strong and look forward to working on hell week #2.  I think I am going to have to take it easy on the High Jump exercises. I still have over training pain in my shins and do not want to aggravate them further.  Also, I will be starting the workouts on Monday rather than Tuesday.  Mondays work better for my schedule.  

Monday
Mandatory Rest Day

Tuesday

• 40:09- Apollon-3 rounds- 25 burpees, 400m run, 50 deep squats, 400m run
• DNA- Jump Max- 300 seconds
• 21:14 - Kentauros- 6 rounds- 1x20m walking lunges, 10 high jumps, 1x20m burpee frogs, 10 high jumps

Wednesday
Mandatory Rest Day

Thursday

• 46:38 PB- Kentauros- 6 rounds- 2x20m walking lunges, 10 high jumps, 2x20m burpee frogs, 10 high jumps
• DNA- Heras-5 rounds- 40 jumps, 60 sec rest, 400m run, 60 sec rest
• 11:35 PB- Ares-5 rounds- 7 pullups, 7 jackknives, 2X40m sprints, 60 sec rest

Friday
Mandatory Rest Day

Saturday

• 38:04 PB- Venus-4 rounds- 50 pushups, 20 jackknives, 50 deep squats
• DNA- Burpee Max- 300 seconds
• DNA- Hades- 3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run

Sunday
Mandatory Rest Day

Program Week 6

Program Workout Week Notes--- This week starts with a new found vigor.  We booked a cruise to  Mexico for mid May and now I have to get the body looking the best it can for the beaches and pool side.  The workouts are nothing new this week so it is business as usual.  

Monday
31:47- Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run

Tuesday
30:54 PB- Aphrodite-50/40/30/20/10 each- Burpees, Air Squats, Situps

Wednesday
55 PB- Max Burpees- 300 seconds
11:39 PB- Ares-5 rounds- 7 pullups, 7 jackknives, 2X40m sprints, 60 sec rest

Thursday
21:29 PB- 2 mile (3.22 km) run-  Nice and easy at a pace so that you can still sing or talk.  

Friday
Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run

Saturday
Apollon-3 rounds- 25 burpees, 400m run, 50 deep squats, 400m run

Sunday
Rest Day

Program Week 5

Program Workout Week Notes--- I'm still going strong.  Not much to say but the workouts are become part of my everyday routine.  I continually strive to improve upon my times and reps.  This week introduces two new workouts so I am looking forward to trying them out.  

Monday

27:07 PB- Heras-5 rounds- 40 jumps, 60 sec rest, 400m run, 60 sec rest

Tuesday

26:52 PB- Heras-5 rounds- 40 jumps, 60 sec rest, 400m run, 60 sec rest


Wednesday

Only did the first run and 3 rounds.  Shins were really sore from all the jumping the previous days.
Iris- .6 mile (1K) run , 5 rounds each - 100 jumping jacks, 100 climbers- .6 mile (1K) run

Thursday

Rest

Friday

32:45- Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run

Saturday

33:45- Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run

Sunday

Rest Day

Program Week 4

Program Workout Week Notes--- Last week was pretty normal workouts but leg heavy.  Surprised at how much punishment my legs could handle.  I would have never pushed myself that hard on one body part within a week span.  In all, 665 squats for the week.  

Monday

31:32- Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run

Tuesday

• 29:36 PB - Hyperion-6 rounds- 6 HS pushups, 12 strict pullups, 6 One Hand Pushups each arm, 12 pistols, 60 second rest
• 90- Max Leg Levers

Wednesday

• 52 PB- Max Burpees
• 12:31 PB- Ares-5 rounds- 7 pullups, 7 jackknives, 2X40m sprints, 60 sec rest

Thursday

22:17 PB- 2 mile (3.22 km) run-  Nice and easy at a pace so that you can still sing or talk.  

Friday

33:05- Aphrodite-50/40/30/20/10 each- Burpees, Air Squats, Situps

Saturday

Rest Day

Sunday

Rest Day

Program Week 3

Program Workout Week Notes--- Last week was a good week.  Hit a lot of PB and felt strong.  I got a late start to this week's workouts because I was traveling on Monday.  So I will push all the workouts forward a day and run my 2 miles on the weekend instead.

Monday
2 Rounds Each-

• 6:59 PB & 9:10- Metis-10/25/10 each- Burpees, Climbers, High Jump
• 160 & 150- Max Squats

Tuesday
Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run

Wednesday

• 39:53 PB- Apollon-3 rounds- 25 burpees, 400m run, 50 deep squats, 400m run
• 20 PB- Max Pull-ups (Jump Assisted)
• 30 PB-Max Handstand Push-ups (modified)

Thursday
23: 06 (outdoor run) - 2 mile (3.22 km) run-  Nice and easy at a pace so that you can still sing or talk.  

Friday
2 rounds each

• 7:00  & 12:11- Metis-10/25/10 each- Burpees, Climbers, High Jump
• 165 PB & 140- Max Squats

Saturday
Rest Day

Sunday
Rest Day


Program Workout Week Notes---

Program Week 2

Program Workout Week Notes---The rest was nice but Hades really took its toll on me.  My biceps and back are still sore today from the pull ups.  It was a good change from the cardio intensive workouts of the Pre Program but those cardio workouts got me ready to focus on strength training rather than having to stop more frequently due to not being at least in shape to handle the intensity.  Onward we go!!!

Monday

• 7:31 PB- Metis-10/25/10 each- Burpees, Climbers, High Jump
• 120 PB- Max Leg Levers
• 14 PB- Max Pull Ups

Tuesday
42:58- Dione-3 rounds- 75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees

Wednesday
31:51 PB- Artemis-50 burpees, 50 pullups, 100 pushups, 150 squats, 50 burpees

Thursday
22:41 PB- 2 mile (3.22 km) run-  Nice and easy at a pace so that you can still sing or talk.  

Friday

• 6:51 PB- Poseidon-20/15/10/5 each- pullups & pushups
• 8:15- Metis-10/25/10 each- Burpees, Climbers, High Jump

Saturday
Rest Day

Sunday
Rest Day

Program Workout Week Notes---

Program Start- Week 1

Program Workout Week Notes--- Thank goodness hell week is over.  I was able to complete all but the last workout on Sunday due to a severe headache and my shoulders were extremely sore from the workouts of the week. The days off have and will be nice.   I cut down my calorie intake during the rest days because of low activity and because I indulged with carbs over the weekend and need to shed the extra water weight.  Not looking forward to this weeks workouts because I struggle to do pull ups consistently either from lack of strength or poor technique.  I will have to struggle through this deficiency and work toward improving.  I have always wanted to be one that can do pull ups with ease and have a tough road ahead of me.  

Monday 

Rest

Tuesday

Rest

Wednesday

Rest

Thursday

36:34 PB- Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run

Friday

34:20 PB-Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run

Saturday

33:19 PB-Hades-3 rounds- 25 Burpees, 15 Pullups, 15 Pushups, 25 Burpees, 2x40 m run

Sunday

Rest Day

Pre-Program Week 5 (HELL WEEK) Workout

Pre Workout Week Notes--- I took the weekend off due to a minor head cold and because I was entering Hell Week.  Friday's round of Metis proved to be rather difficult because the cold was just beginning to set in and I was gasping for breath trying to complete it.  I am going into Hell Week optimistic that my cold will not be so bad as to keep me from completing the workouts.  I don't plan on attempting any personal bests but you never know what will happen.  I'll be happy just to complete the first few days if this cold gets any worse.  

Monday

46:15 PB: Dione- 3 rounds- 75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees

Tuesday

• 8:15: Metis- 10/25/10 each- Burpess, Climbers, High Jump
• 140: Max Squats 
• 42 PB: Max Pushups

Wednesday

44:38 PB: Dione- 3 rounds- 75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees

Thursday

32:40 PB: Aphrodite- 50/40/30/20/10 each- Burpees, Air Squats, Sit-ups

Friday

41:44 PB: Dione- 3 rounds- 75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees

Saturday

35:01: Aphrodite- 50/40/30/20/10 each- Burpees, Air Squats, Sit-ups

Sunday- did not attempt.  

• Dione- 3 rounds- 75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees
• Rest 2 minutes
• Metis
• Rest 2 minutes
• Max Squats

Pre-Program Week 4 Workout

Pre Workout Week Notes--- Dione has proven to be a rather tricky workout.  I posted an almost 50 minute time on my first try and thought that my time would come down significantly like Aphrodite did.  This was not the case.  I pushed myself hard on the following three attempts this week but could not improve upon my time much, in fact it went up on some.  I again look forward to changing the workouts this week.  Dione was not my favorite but has left me a challenge that remains unbeaten. Next time I do this workout, I am determined to get a PB.  On a good note though, my weight dipped to 194 lbs. this past week but as I mentioned in last week's post, I was not going to record it because it was not the weight on my benchmark day.  Well, this morning, I was officially 194 lbs. on my benchmark day.  Moving into week 4 of the pre-program phase on a good note.     

Monday

9:17 PB: Metis- 10/25/10 each- Burpees, Climbers, High Jump

Tuesday

8:10 PB: Metis- 10/25/10 each- Burpees, Climbers, High Jump

Wednesday

23:00 PB: 2 mile (3.22 km) run-  Nice and easy at a pace so that you can still sing or talk.  

Thursday

Rest Day

Friday

8:28: Metis- 10/25/10 each- Burpees, Climbers, High Jump

Saturday

DID NOT ATTEMPT DUE TO HEAD COLD-   Metis- 10/25/10 each- Burpees, Climbers, High Jump

Sunday

Rest Day

Post Workout Week Notes---

Pre-Program Week 3 Workout

Pre Workout Week Notes--- Looking forward to getting away from Aphrodite for a bit. Not that I don't like the workout but I am eager to try out some new workouts.  This week will introduce Dione which is pretty much an all cardio workout.  I have noticed over the past two weeks that my aerobic capacity has increased somewhat and this is the reason I added the 2 mile runs to my workout routine.  Since the run is a constant distance, the time it takes to complete it should indicate whether my aerobic conditioning is improving or not.   As far as diet is concerned, I dipped down to 194 lbs for a day but I am not going to record that weight because it was not on my benchmark day.  I am disappointed with my eating over the weekend.  I allowed myself to snack the past two nights and fear that this will have pushed my weight up a bit.  With this week already consisting of mostly cardio, I am going to have to watch my diet much more closely.  

Monday

49:49 PB: Dione- 3 rounds- 75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees

Wow, don't let the looks of this workout fool you.  It appeared easier on paper and was certainly challenging to say the least.  Knocked out the first round fairly quickly but lost momentum with each subsequent round.

Tuesday

48:19 PB: Dione- 3 rounds- 75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees

Wednesday

23:38 PB: 2 mile (3.22 km) run-  Nice and easy at a pace so that you can still sing or talk.  

Thursday

Rest Day

Friday

52:21- Dione- 3 rounds- 75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees

Felt really weak today.  Got through it but it wasn't easy.

Saturday
50:33:  Dione- 3 rounds- 75 jumping jacks, 25 burpees, 50 leg levers, 75 jumping jacks, 50 situps, 25 burpees

Sunday

Rest Day

Pre-Program Week 2 Workout

Pre Workout Week Notes-- I'm happy to see my weight  come down 5 lbs this week.  I'm sure most of this is water weight due to cutting carbs all day Saturday.  I've been fairly good with the diet and carb cycling to accommodate my heavy workout days.  Like I've said throughout this blog though, I am a beer drinking, and had a good 'beer' night on Friday and over indulged.  However, this was the only day of the week I had alcohol.   

Monday

Max Day- 

• Push ups- 40
• Squats- 150
• Sit-ups- 73
• Pull ups- 9
• Levers- 90
• Burpees- 35

Tuesday

35:21 PB- Aphrodite- 50/40/30/20/10 each- Burpees, Air Squats, Sit-ups

Wednesday

Rest Day

Thursday

24:29- 2 mile (3.22 km) run-  Nice and easy at a pace so that you can still sing or talk.  I experience an interesting phenomenon that when I run outside I tend to run at a faster pace as compared to a treadmill like today.  Not sure why this happens but I do enjoy running outside much more and maybe let my mind wonder off and I just run instead of proceeding through the workout like a lab rat on a treadmill.

Friday

• 34:52 PB- Aphrodite- 50/40/30/20/10 each- Burpees, Air Squats, Sit-ups
• Max Push-
• Sit Ups-31 really exhuasted from Aphrodite
• Squats- 160 PB

Saturday

Rest Day

Sunday

Rest Day

Pre-Program Week 1 Workout

Pre Program Notes---

I have to be honest.  While I was supposed to be waiting to be released by my Dr. to begin working out again and after I had done enough research about the Freeletics program, I became intrigued about my ability to do the workouts at all.  I did the beginning workout, Aphrodite, three times prior to my official beginning date.  I was surprised, first that I was able to complete the workout at all.  Secondly, I was able, just  in the first week to drop my time by 10 minutes.  The first workout was pretty tough and took a while to complete because I was getting used to the movements, which are not new to me but I don't normally do burpees and sit-ups as part of my workouts.  The second time through it, three days later, I was determined to decrease my time but due to soreness from the first workout and not feeling 100% mentally, I was only able to marginally decrease my time.   The third time through, two days later, I had significant improvements in my time.

1st attempt-47:58

2nd attempt-46:52

3rd attempt-38:31

Monday
Aphrodite- 50/40/30/20/10 each- Burpees, Air Squats, Sit-ups

Just finished working out.  40:54.  Lost a little bit of time from last week but I indulged myself this weekend knowing that I was about to work my ass off.

Tuesday
Aphrodite- 50/40/30/20/10 each- Burpees, Air Squats, Sit-ups

37:49- PB.  Really pushed myself today.  If you are anything like I am, you feel the need to catch your breath before continuing.  I didn't do that today and was pleased to realize that while I think I am absolutely out of breath, I can continue for a few more repetitions.  So go ahead, push yourself just a little harder and get a personal best today.

Wednesday
2 mile (3.22 km) run-  Nice and easy at a pace so that you can still sing or talk.  

Nice relaxing jog today, 2 miles in 21 minutes.  Like I said in my intro, never been an enthusiastic runner but staying fit is about not being idle.

Thursday
Rest Day

Nice recovery day.  Enjoyed some good foods and took advantage of opportunity to let my legs recover.

Friday
Aphrodite- 50/40/30/20/10 each- Burpees, Air Squats, Sit-ups

43:15.  First time doing the workout outside.  Nice bright sunny day in El Paso, Texas.  61 degree F but still provided an element of stress that I had not experienced before.  Got it done though.  Now for a restful weekend.

Saturday
Rest Day

Sunday
Rest Day

Pre Program Research

A little history about myself before we get deep into the workout program.  I am a 44 year old firefighter living in the southwest desert town of El Paso, Texas.  Don't get your hopes up high when you read firefighter.  I am not a physical specimen of mens health and don't line the pages of our department's annual firefighter calendar.  I am an average Joe with a small family who gets up to go to work each day like the rest of  you.  I have always been the type of person that would workout on and off, willing to experiment with the latest trends in exercise philosophies.  I thank my wife for my current and hopefully lifelong mindset to continue to workout and stay healthy.  About two years ago she committed herself to get healthier and started going to the gym on a regular basis.  When asked why the sudden need to exercise she simply answers with, "I don't want to be fat."  Not a large person by any means, she saw herself creeping up in weight and became alarmed with the prospect of the future if her lifestyle wasn't drastically changed.  Neither one of us has been a dieter but we have made changes in our eating habits.  Our diet is basic, don't consume more calories then your body will burn off each day.  If your clothes become tighter, time to watch your diet a little closer and workout a little harder.  Simple, right? My current work detail is at a desk and does not lend itself to staying fit.  Sound familiar?

Here's how my exercise history has played out.  I've done traditional gym routines of chest and triceps, back and biceps, legs and abs.  Never been an enthusiastic runner preferring to swim or road cycling.  P90X, done it.  I got really strong but like I said, I'm an average Joe and like to eat and enjoy a beer in the evenings.  I never got the body Tony Horton promised.  Insanity, tried it.  After my experience with the P90X program I just couldn't bare to watch another series of exercise videos, beside who carries a dvd player around with them to their gym or wants to stink up their living room while working out.  The Beachbody products do work, don't get me wrong, but I wasn't the type of person that enjoyed being stuck in front of TV while working out.  I enjoy being in a gym or outdoors when I am working out.

The Stronglift 5 x 5 workout, you guessed it, done that also.  This was a great program to get me back into shape after one of my many off again exercise periods.  I recommend this program to almost anyone just getting back into an exercise regimen.  It does however become frustrating once you reach your maximum weights.  Once I got to the point where the 5 x 5 program had set a solid foundation for weight training I switched over the Crossfit platform.  I absolutely love the Crossfit program and have been doing it for the past year, with significant improvements.  I lost 21 pounds and dropped my body fat by 10% this past year.  Like I said though, average Joe who eats and drinks.  I certainly have more I could do.

I stumbled upon this workout program while looking for a way to accommodate my work place gym, which doesn't have weights, just cardio equipment.  While the Crossfit program has served me well over the past year, it becomes difficult sometimes to get to a place that has weights I can use to workout.  Here comes the Freeletics body weight only program.  It certainly appealed to me as an alternative to my current program.  As I read more about it, bought the Pro app and reviewed the workouts, I quickly realized that it was much the same as Crossfit without the weights.  Ideal, I thought.  I decided to give the program a try and maybe get that elusive body Tony Horton once promised me.  I am not using the Freeletics Coach option because I am a certified personal trainer for our fire department and can tailor a program, with the Freeletics workouts, that fit my needs best.  Besides, there are plenty of other people out there who are also doing the program and posting what they have done to succeed.  I don't really see the need to pay for a coach at this point.  I've had a few setbacks this year, two minor surgeries over that past three months and am still waiting to be cleared from my Dr. to start working out again.  Hoping to start the Freeletics program on the 13th.