Workout Program March 2012

I am currently on my third phase of weight training since starting in September of 2011 again. My Current routine is a 6 day split with 6 sets per day and drop sets for the weights. This is my current program or what I call Phase 3. I record my workouts both on a googledoc and at Fitocracy it's the best workout site on the web! I also use ExRX.net for descriptions of exercises and pictures. It is another great site.

Day 1 Chest & Back

Incline Dumbbell Press
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Incline Bench Wide Arm Dumbbell Row
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Decline Dumbbell Chest Fly
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Standing Bent Over Rear Lateral Raise
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Push-up to Tuck on Stability Ball
3 Sets work to 20+ reps per set

Plank
3 Sets hold as long as possible

Day 2 Shoulders

Kettelbell Single Arm Swings
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Kettelbell Single Arm Snatch & Press
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Side Lying Dumbbell Lateral Raise
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Bent Arm Raise to External Rotation
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Overhead Dumbbell Shrug
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

McGill Sit-Ups
3 Sets work to 20+ reps per set

Day 3 Legs

Single Leg Deadlifts with Medicine Ball Straight Out
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Reverse Lunge with medicine Ball Overhead
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Prisoner Squat
3 Sets work to 20+ reps per set

Weighted Single Leg Step Up
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Weighted Side Lunge Kettelbell
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Side Plank
3 Sets hold as long as possible

Day 4 Back & Bicep

Swiss Ball "W" Raise
3 Sets work to 20+ reps per set

Reverse Grip Bicep Curl
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Dumbbell Row to External Rotation
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Split Stance Hammer Curl
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Bent Over Lat Pulldown
3 Sets work to 20+ reps per set

Plank on Ball - Stir the Pot
Hold 60-90seconds and count rotations

Day 5 Chest & Triceps

Narrow Push-Ups on Medicine Ball
3 Sets max reps per set

Resistance Band & Dumbbell Overhead Tricep Extension
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Incline Dumbbell Fly
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Triple Stop Lying Tricep Extension
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Decline Dumbbell Press
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

McGill Sit-Ups Bicycle Style
3 Sets max reps per set

Day 6 Legs Redux

Kettelbell Goblet Squat
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Kettelbell Stiff Leg Deadlift
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Wide Leg Kettelbell Squat with Heals Raised
Set 1 - 4-6 reps
Set 2 - 6-8 reps
Set 3 - max 15 reps

Clock Lunge
3 Sets work to 20+ reps per set

Bird Dog
3 Sets work to 20+ reps per set

Side Plank with leg Lift
3 sets hold 60-90 seconds leg raise for 5 seconds up then down.

My goal is to do these 6 work outs every week for 9 weeks then switch it up again. My Phase one was a 4 days split for 9 weeks, and Phase 2 was a 5 day split for 9 weeks. On top of the above weights I try and do three cardio sessions a week. I use a mix of Cardio from Tony Horton's P90X, P90X+ and One on One's. I also Try and do 2 Body weight workouts a week.

Other Fitness Articles:Fall 2011 Programs
Workout program March 2012
My Gear February 2012
Fitness My Retrospective

TRX Articles:TRX an Introduction
TRX Force
TRX Force Tactical
TRX Essential Flexibility

My P90X Series:Phase I, Phase II, Gear, Phase III, Fitness Options, P90X at 120 Days Out
Health & Fitness Book Reviews:The Primal Blueprint 21 Day Total Body Transformation - Mark Sisson
The Ten Commandments Of Lifting Weights - Jared Zimmerer
Toadally Primal Smoothies - Todd Dosenberry
Caveman Resurection - Jeff Pickett
40 Days to Optimal Health - Dr. Scott Morris
Eat Stop Eat - Brad Pilon
The Primal Blueprint - Mark Sisson
The New Rules of Lifting - Lou Schuler and Alwyn CosgroveBench Press by: Sven Lindqvist
Sly Moves by: Sylvester Stallone
Fit for Eternal Life: A Christian Approach to Working Out, Eating Right, and Building the Virtues of Fitness in Your Soul by: Dr. Kevin Vost
Body for Life 12 Weeks to Mental and Physical Strenght by: Bill Phillips Lose Fat Not Faith by Jeremy R. Likeness
Living The Good Life: Your Guide to Health and Success by: David Patchell-Evans
Dump your Trainer by: Ashley Marriott and Marc L. Paulsen

Chronal Engine - Greg Leitich Smith

Chronal Engine
Greg Leitich Smith (Author)
Blake Henry (Illustrator)
Haughton Mifflin Harcourt
ISBN 9780545608495

This was the third novel by Greg Leitich Smith that I have read. Each has been a wonderful read. This story is written in a long tradition of Robinsonades. It is the story of time travel, dinosaurs and family. It was incredibly well written. I found it hard to put the book down the few times that I had to while reading it. The characters were amazing, and the loops in the story and the logic behind them was stunning. The way Greg has scripted this story sets it up for a number of wonderful reads in the same world.

The story follows three youngsters who travel back in time to rescue a fourth. Their great, great, great grandfather supposedly created a time machine. Now they must use it and go on an adventure of their own into prehistoric Texas. Kyle and Emma, the twins, and their younger brother Max have come to their grandfather's ranch to spend the summer while their mother is on an archeological dig in Asia. Petra is the daughter of the housekeeper and together with Max and Kyle needs to head back in time to rescue Emma.

Greg did amazing research and he presents life in the ancient past with stunning detail and up-to-date science. This story was incredible and I can only hope we get a follow-up quickly. I cannot wait to find out what adventures they get into next. I give this book the highest recommendation I can. It is a book I will read to my children when they are older!


Books by Greg Leitich Smith:
Ninja, Piranhas, and Galileo (2003)
Tofu and T. Rex (2005)
Little Green Men at the Mercury Inn (2014)

Chronal Engine Series:
Chronal Engine (2012)
Borrowed Time (2015)

With Cynthia Leitich Smith:
Santa Knows (2006)

Author Profile and Interview with Greg Leitich Smith

Rule of Three - Megan McDonald - The Sisters Club Book 2

Rule of Three
The Sisters Club Book 2
Megan McDonald (Author)
Pamela A. Consolazio (Illustrator)
Candlewick
ISBN 9780763648305
eISBN 9780763651947

It's funny that the second book in what is currently a trilogy is called Rule of Three, but knowing Megan McDonald and the three Reel sisters from these books it is very fitting. These books are wonderfully written and a pleasure to read. We get dropped into the Reel family. They run the local theatre. Mrs. Reel has a TV show called "Fondue Sue" even though she can't cook. The school play this year is a musical, and Alex, the oldest and family actor, decides she is not going to go out for the play. Stevie the middle child has always avoided the stage, but she loves to sing and has a great voice. She decides secretly that since Alex is not going for the lead in the play, she finally will go out for a play. But soon a Reel family civil war has broken out as Alex changes her mind and Alex and Stevie are fighting head to head and on all fronts.

The writing in these books is wonderful. It's like being dropped into a family. A family, in part, you wish you could have. A family that has struggles, fights, conflicts but in the end they are family and end up working through the issues and come out stronger and more united. The writing is excellent, the illustrations awesome. The combination of prose, illustrated journal entries and short plays are wonderful. If you have not read any of these books give them a try.

Books by Megan McDonald:
Sisters Club:
Sisters Club 1
Sisters Club 2 Rule of Three
Sisters Club 3 Cloudy With a Chance of Boys

Books by Megan McDonald and Peter H Reynolds:
Judy Moody books:
1. Judy Moody
2. Judy Moody Gets Famous!
3. Judy Moody Saves the World!
4. Judy Moody Predicts the Future
5. Judy Moody, M.D. The Doctor Is In
6. Judy Moody Declares Independence
7. Judy Moody Around the World in 8½ Days
8. Judy Moody Goes to College
9. Judy Moody: Girl Detective
10. Judy Moody and the NOT Bummer Summer
10a. Judy Moody and the Not Bummer Summer (Movie Tie-In Edition)
11. Judy Moody and the Bad Luck Charm

Judy Moody Activity Books:
Judy Moody's Double Rare Way Not Boring Book of Fun Stuff to Do
Judy Moody's Way Wacky Uber Awesome Book of MORE Fun Stuff to Do
Judy Moody's Mini-Mysteries and Other Sneaky Stuff for Super-Sleuths

Stink Moody Books:
1. Stink: The Incredible Shrinking Kid
2. Stink and the Incredible Super-Galactic Jawbreaker
3. Stink and the World's Worst Super-Stinky Sneakers
4. Stink and the Great Guinea Pig Express
5. Stink: Solar System Superhero'
6. Stink and The Ultimate Thumb-Wrestling Smackdown
7. Stink and the Midnight Zombie Walk

Stink-O-Pedia Volume 1: Super Stink-y Stuff from A to Z
Stink-O-Pedia Volume 2: More Stink-y Stuff from A to Z

Judy and Stink Books:
Judy Moody & Stink: The Holly Joliday
Judy Moody and Stink: The Mad, Mad, Mad, Mad Treasure Hunt

Stink and Judy Moody a Visual Bibliography

Allan Stratton - Author Profile

Allan Stratton is an award winning author and playwright. He published his first play while still in high school. He has lived in Stratford, New York, Montreal, and now resides in Toronto. His work both fiction and plays often have an edge or unique twist. Recently he took some time to answer some questions for the readers here at Book Reviews and More. So in his own words here's Allan.

1. You have worn many different creative hats, actor, playwright, author and more. What is your preferred medium and why?

I work on what excites me most; at the moment that's fiction. I love the ability to write large-scale fantasies and quest narratives as well as character-driven dramas. In fiction the sky is the limit, but a play's cast size is limited by the cost of feeding the actors. Ditto for settings. In The Grave Robber's Apprentice, there's a scene where Hans and Angela sled down a mountain in a coffin in advance of a thundering avalanche. That's a little tricky to do in the theatre.

But all storytelling media are related. I learned how to construct tight story structures and natural dialogue from my work as a playwright. Similarly, my actor's training has given me a keen understanding of the need for characters to have high stakes; it's trained me to think inside my characters' heads.

2. If you had not become a writer what do you think you would be doing for a living?

I love public speaking and education and argument, so I might have been a lawyer or a teacher. Being a tour guide to exotic travel destinations would also have been fun.

3. What advice do you wish an artist had passed on to you early in your career, which you only learned through experience?

Hard work and talent aren't enough; you also need some luck. I've seen the arts ruin so many lives it gives me chills. I always urge young people who want to go into the arts to make sure they have something to fall back on - also to only go into the arts if it's the only only only thing they want to do. The arts can be so cruel; you have to have the passion to withstand hard times.

4. Who were some of your biggest supporters and contributors to your early success?

James Reaney. I was in the original production of his play Listen to the Wind when I was in grade nine. He published my first play, The Rusting Heart, when I was in grade twelve - the first work I ever had professionally produced. (On CBC radio.) Also Chris Newton. He produced my first stage play at the Vancouver Playhouse and hired me to adapt a Labiche farce for the Shaw Festival. Also Graham Harley who produced my first two big stage hits - Nurse Jane Goes To Hawaii and Rexy!, which brought me critical visibility and the ability to live solely from my writing.

But mainly my Mom - the most courageous and inspiring person I've ever known. Her unconditional love and encouragement has sustained me though my darkest days.

5. What authors influenced your writing style and format?

None consciously. When I was a teenager I wrote some theatre-of-the-absurd knock-offs. But as you grow up you develop your own voice - which is the sum of who you are and how you see the world.

6. What does your writing process look like? Takes us through the steps from idea to publishing?

Yikes. Ideas come from dreams, characters, situations, suggestions - from everywhere. I mull them for months figuring out problems in the material and possible ways to solve them. Then I write a preliminary outline - which is always subject to change as the story and characters grow. Then I start and work consecutively through the story. Each morning I'll start by revising what went before to get me into the flow of the piece. When I hit a logjam I take a break and mull and mull and mull. I need to see and feel a scene before I write it. And etceteras. All the while I'm reading my new material to a handful of key friends who are quite ruthless with me; if they don't get something, I know there's a problem. Then there's lots of back and forth with my editors. From idea to this point is about a year-and-a-half. But finally it's done. Whew! And then the wait for the next idea. (I keep a folder of ideas as they come to me, but I hardly ever use them.)

7. What books are currently in progress for you? Writing, researching, planning or even just ideas that you would like to work on?

I'm working on another 'tween fantasy, The Curse of the Dream Witch which will be coming out here and elsewhere in 2013. And I'm about to begin revisions for a comic adult novel, The Resurrection of Mary Mabel McTavish.

8. What of your books is your favorite and why?

That's like asking a parent to name their favourite child.

9. What of your books was the hardest to write and why?

Every book, like every child, has its own challenges. Nurse Jane Goes to Hawaii was the hardest from the point of view of farce structure. Chanda's Secrets from the point of view of making sure it was accurate to the subSaharan experience. Chanda's Wars for the bush-tracking sections. The Grave Robber's Apprentice for its total change from my previous work. None have burst like Athena from the head of Zeus, although each have had sections that wrote themselves.

10. In your book The Grave Robber's Apprentice two people both on the run end up working together. What was the original inspiration behind this story?

Shakespearian motifs: a family separated by the sea; an evil usurping uncle; plays-within-plays; tales of prophecies and witches, of innocence and experience, of identity as characters discover their true selves.

11. In the description for The Grave Robber's Apprentice it states "Together, Hans and Angela gallop through dark forests, treacherous lands and secret passageways on their quest to uncover the truth about Hans' shadowy past and save Angela's parents from the archduke's monstrous asylum. In this world of highwaymen, hermits and dancing bears, anything is possible-even for a grave robber's apprentice." How did you decide to combine such elements into a story that looks like an incredible adventure?

It built up piece by piece, one discovery leading to the next. But as mentioned, Shakespeare was my model, also in terms of the various types and range of characters from high to low.

12. I once heard Madeleine L'Engle state that her characters were real to her and almost an extended part of her family, she said once that at the dinner table she sat up and stated "Meg just finished her PhD." Are your characters real to you, do you ever get glimpses of what they are up to now, or once you finish a book is that it?

Oh yes. Chanda's Wars came to me in a nightmare. In the weeks before the inspiration, I'd been wondering what happened to Chanda after Chanda's Secrets. One night, I woke up in a panic from a dream filled with soldiers and fire, and I said out loud, "Soly and Iris have been kidnapped. I have to save them." By the way, I also talk out loud a lot. I'm so glad for Bluetooth. People used to think I was crazy; now they just think I'm on the phone.

13. I once had a university professor state that the true goal of a university education should be to teach one to learn how to think. What would you state should be the goal of higher education and why?

Well, I think that professor said it perfectly. Because we don't just learn a set of facts; we learn processes to put those facts together in new and creative ways.

14. Some of your books are available in electronic formats but with that comes bootleg distribution. What are your impressions of ebooks and the distribution of them through torrents and other illegal means?

Theft is theft. Some people steal products from bricks and mortar stores. Other people steal electronically. When stores are trashed during riots, some people steal because everyone else is doing it. Well, it's still stealing.

15. Some authors monitor torrent sites and have their publishers contact them to remove their content. Do you do so are have someone do so for you?

If I discovered I was losing a fortune, I would. But I don't want my life to turn into sentry duty. With the ever-expanding number of sites, chasing thieves is like playing Whack-A-Mole.

16. What was your favorite role you play on stage and why?

I loved originating the lead role, M.C., in Sharon Pollack's The Komagata Maru Incident and the leading role of Mackenzie King in James Reaney's The dismissal. I also loved playing Matt in the Fantasticks because it gave me the chance to sing a terrific score and got me my Actors Equity card.

17. What were some of your favorite authors in your teen years who helped shape you?

Henry Fielding, James Reaney, Edward Albee, Ionesco, Mordecai Richler, Shakespeare, Emily Bronte, Tom Stoppard.

18. What are some of your favorite books and authors now?

To the above add Carl Hiaassen, Barbara Gowdy, Jonathon Franzen, Tony Kushner, David Hare, Carol Churchill, Michael Frayn and David Sedaris.

19. If you were stuck on a desert island and could only have 10 books to read again and again, what books would you want with you?

The Donnelley's Trilogy, Tom Jones, Angels in America, King Lear, The Invention of Love, Wuthering Heights, The Brothers Karamazov, Benefactors, Tales of Hans Christian Andersen, the Bible. Okay, the last one is a cheat because it's a collection of books - but the stories are great, and besides, it's long and I only get to have ten.

20. What advice would you give to young aspiring authors and artists?

1) Read, read, read. Write, write, write.
2) When in doubt, cut it out.
3) What does each character want? What will they do to get it?

Thank you Allan for spending the time answering questions for us. I look forward to reading more of your books.

Writings by Allan Stratton:
Novels:
Phoenix Lottery (2000)
Leslie's Journal (2000)
Chanda's Secrets (2004)
Chanda's Wars (2008)
Borderline (2010)
The Grave Robber's Apprentice (2012)

Plays:
Bingo! (aka 72 Under The O) (1977)
Nurse Jane Goes To Hawaii (1980)
Rexy! (1981)
Joggers (1982)
Friends Of A Feather (1984)
Papers (1985)
The Hundred and One Miracles of Hope Chance (1987)
Bag Babies (1990)
A Flush of Tories (1991)
Dracula (1995)

Author Profile and Interview with Allan Stratton.

Judy Moody And the NOT Bummer Summer - Megan McDonald - Book 10a

Judy Moody And the NOT Bummer Summer
Judy Moody Book 10a
Megan McDonald (Author)
Candlewick
Movie Tie-In Edition
ISBN 9780763653514
eISBN 9780763654504

This is a review of the movie tie-in edition of this book. It was released with the movie. This spring they will be releasing a standard edition with illustrations by Peter H. Reynolds. I can say having read 4 books so far, in either the Judy Moody or Stink Moody series, I missed the illustrations. The sketches and drawings by Reynolds really add to the story. With this edition, just having still photos from the movie it seemed like something was missing as I read the book. The story by Megan McDonald was still great, but the team of McDonald and Reynolds is amazing. I am already planning on reading the standard edition when it comes out just so I can read it with the illustrations. That being said, it was still a fun read and a great story.

In this adventure, Judy Moody has planned the perfect summer for herself and her friends. They will have a challenge to see who can accumulate the most points as the ultimate way to have a NOT bummer summer. They can earn thrill points, dare points, and bonus points by doing various activities. But Judy did not know that Rocky was going to Circus camp and Amy going to Borneo. Her plans for the summer seem to evaporate. But the kids come up with a work around where they will each do challenges separately and share what they did and how many points they got.

The chapters are:
No More Snoresville
Funk-a-delic
Bored-e-o
Aunt Awful
Gross grub Club
Thrills and Spills
Puke Monster
Goliath Glue
Poop Picnic
Frankenscreamer
Code Bigfoot
The Chase Is On
Thrill-a-delic

But soon even that seems to slip out of Judy's grasp as her parents need to fly across the country to help her grandparents. She is stuck at home with no travel, and an Aunt she doesn't know. Can her summer get any worse? Her younger brother Stink has joined a Big foot Club and is trying to capture Big Foot as there have been numerous sightings in town. So you have to read to find out if Judy can find a way to have a NOT bummer summer, or will she hide out in her room until school starts again, and also to find out more about Stink and Bigfoot. This is a great story in an awesome series. These books each stand apart so you can read them in any order. So if you haven't read a Judy Moody book, give this one a try, and if you have I know you will love it.


Books by Megan McDonald and Peter H Reynolds:
Judy Moody books:
1. Judy Moody
2. Judy Moody Gets Famous!
3. Judy Moody Saves the World!
4. Judy Moody Predicts the Future
5. Judy Moody, M.D. The Doctor Is In
6. Judy Moody Declares Independence
7. Judy Moody Around the World in 8½ Days
8. Judy Moody Goes to College
9. Judy Moody: Girl Detective
10. Judy Moody and the NOT Bummer Summer
10a. Judy Moody and the Not Bummer Summer (Movie Tie-In Edition)
11. Judy Moody and the Bad Luck Charm

Judy Moody Activity Books:
Judy Moody's Double Rare Way Not Boring Book of Fun Stuff to Do
Judy Moody's Way Wacky Uber Awesome Book of MORE Fun Stuff to Do
Judy Moody's Mini-Mysteries and Other Sneaky Stuff for Super-Sleuths

Stink Moody Books:
1. Stink: The Incredible Shrinking Kid
2. Stink and the Incredible Super-Galactic Jawbreaker
3. Stink and the World's Worst Super-Stinky Sneakers
4. Stink and the Great Guinea Pig Express
5. Stink: Solar System Superhero'
6. Stink and The Ultimate Thumb-Wrestling Smackdown
7. Stink and the Midnight Zombie Walk

Stink-O-Pedia Volume 1: Super Stink-y Stuff from A to Z
Stink-O-Pedia Volume 2: More Stink-y Stuff from A to Z

Judy and Stink Books:
Judy Moody & Stink: The Holly Joliday
Judy Moody and Stink: The Mad, Mad, Mad, Mad Treasure Hunt

Stink and Judy Moody a Visual Bibliography

Books by Megan McDonald:Sisters Club:
Sisters Club 1
Sisters Club 2 Rule of Three
Sisters Club 3 Cloudy With a Chance of Boys

Toadally Primal Smoothies - Primal Toad - AKA Todd Dosenberry

Toadally Primal Smoothies
Primal Toad (AKA Todd Dosenberry)

Todd has created an incredible primal smoothie book. It is ever growing with more recipes. It has an awesome index, and some ingredients I know you will never have thought to put into a smoothie. There will be enough variety that no matter your personal taste you will find many new and wonderful beverages. Todd takes us through the process from choosing ingredients to the finished product. The categories of smoothies are:

Low Carb
Dessert
Chocolate
Coffee
Kombucha
Avocado
Green
Coconut
Almond Milk
Dairy
Odds & Ends

With over 100 recipes currently it is an amazing collection. I have tried about 20 so far, a few not to my liking based on my preferences, but all of them were nutritious and well worth trying. I have a found a few that are new favorites including The Mint N Kale, Tropical Protein Boost and Papaya Avacado Coconut. Each recipe is on a separate page with a color photo, ingredients needed, nutritional data and vitamin and mineral breakdown (See sample below). It is a great tool in your health and fitness arsena. If you're Primal or Paleo, it will be an amazing resource, if you're health conscious it will give you some awesome variety to try.

Just as a side note, if you buy direct from Toad's website you get free updates for life!



Other Fitness Articles:
Fall 2011 Programs
Workout program March 2012
My Gear February 2012
Fitness My Retrospective

TRX Articles:
TRX an Introduction
TRX Force
TRX Force Tactical
TRX Essential Flexibility

My P90X Series:
Phase I, 
Phase II, 
Gear, 
Phase III, 
Fitness Options, 
P90X at 120 Days Out

Health & Fitness Book Reviews:
The Primal Blueprint 21 Day Total Body Transformation - Mark Sisson
The Ten Commandments Of Lifting Weights - Jared Zimmerer
Toadally Primal Smoothies - Todd Dosenberry
Caveman Resurection - Jeff Pickett
40 Days to Optimal Health - Dr. Scott Morris
Eat Stop Eat - Brad Pilon
The Primal Blueprint - Mark Sisson
The New Rules of Lifting - Lou Schuler and Alwyn CosgroveBench Press by: Sven Lindqvist
Sly Moves by: Sylvester Stallone
Fit for Eternal Life: A Christian Approach to Working Out, Eating Right, and Building the Virtues of Fitness in Your Soul by: Dr. Kevin Vost
Body for Life 12 Weeks to Mental and Physical Strenght by: Bill Phillips Lose Fat Not Faith by Jeremy R. Likeness
Living The Good Life: Your Guide to Health and Success by: David Patchell-Evans
Dump your Trainer by: Ashley Marriott and Marc L. Paulsen

I will continue to post new recipes from time to time on Saturday as I experiment with Smoothie and Juice recipes. And I collect mine and favourites from around the web you can find them shared here in a OneNote notebook, there are subsections for Juices, Smoothies, Gluten Free Options and Other. 

Fitness My Gear February 2012

Because I work out predominantly at home I often get asked about the gear I use. In the past I have written some specific articles on specific pieces this will be a piece on what I have and my current wish list.

PowerBlock's

I wrote a separate review of my PowerBlock set a while ago. My set replaces 28 pairs of dumbbells and 2565lbs of free weights. The set of dumbbells replaced by this kit is:

2.5, 5, 7.5, 10, 15, 17.5, 20, 25, 27.5, 30, 35, 37.5, 40, 45, 47.5, 50, 55, 57.5, 60, 65, 67.5, 70, 75, 77.5, 80, 85, 87.5 and 90lbs.

This set is expandable by another 30lbs per side but at the current cost I doubt I will ever do it.

PowerBlock Barbell

PowerBlock no longer sells this and it only works with the older Pro and Elite sets of Powerblock But I love it.

PowerBlock KettleBlock

PowerBlock makes two different models of the KettleBlock. A 20LB model and the 40, the 40 is also upgradeable to 55. It is a great tool. The weights included are:

8, 12, 16, 20, 25, 30, 35, 40

It was a great investment. I wish the handle could take cores like the regular PowerBlock's. If you have newer Urethane sets you can buy a Kettle Handle for your normal weights, will be rectangle not square but they will get the job done. I really want the upgrade to take these to 55lbs.

York Barbell 306 Inline-to-Decline Bench

I got this bench this year for Christmas as an upgrade for an older Model York. It has no uprights for bench or squat use, but the variety of positions make up for that. It has 5 different back positions and 3 different seat positions. Best bang for the buck at $145 and for another $99 a preacher curl attachment.

Thera-Band Bands

Various lengths and resistance also a door anchor. I have short ones tied with loops for leg lifts and longer ones for pulls.

Nike Medicine Balls

I tried a lot of different size and styles of medicine balls before I decided on the Nike Balls. I love the weight, slight variations in size and that they are designed for both indoor and outdoor use. I have added mine slowly over time and currently have:

4, 6, 8, 10 pound balls.

They have held up very well and I love them. I want to add more.

Fitter First Balance Board

This is my newest piece of equipment. I got it because I have small feet and have injured my ankles in the past. I am using this to help strengthen them and develop better balance. Currently I am just using it for body weight but plan on eventually adding weighted exercises.

Gaiam Exercise Mat

At first I bought a cheap mat and within a few weeks it has started breaking down. This one has held up really well. I have used it for stretching, Plyometrics and more.

Gaiam Exercise Block

My flexibility sucks. But I like using these they help me get towards poses that I just cannot do yet. With the three different sides there are progression they let me keep trying and improving.

PowerStands

These were one of the best investments I ever made. They have changed the design since I got mine. I tried numerous before buying these

Thera-Band Pro Series Exercise Ball

What I like about the Thera-Band Balls is they are specifically geared to different heights. I got mine while doing physio therapy and have used it for years. I use it for pushups, plank, seated press, and numerous other exercises.

Wish List

1. Medicine Balls:
a. 12 lb
b. 16lb
2. Rings Suspension System
3. Both Side Up Ball:
4. Wall Mounted Chin Up Bar
5. York Barbell FTS Press Squat Stand

Other Fitness Articles:

Fall 2011 Programs
Workout program March 2012
My Gear February 2012
Fitness My Retrospective

TRX Articles:

TRX an Introduction
TRX Force
TRX Force Tactical
TRX Essential Flexibility

My P90X Series:

Phase I, 

Phase II, 

Gear, 

Phase III, 

Fitness Options, 

P90X at 120 Days Out

Health & Fitness Book Reviews:

The Primal Blueprint 21 Day Total Body Transformation - Mark Sisson
The Ten Commandments Of Lifting Weights - Jared Zimmerer
Toadally Primal Smoothies - Todd Dosenberry
Caveman Resurection - Jeff Pickett
40 Days to Optimal Health - Dr. Scott Morris
Eat Stop Eat - Brad Pilon
The Primal Blueprint - Mark Sisson
The New Rules of Lifting - Lou Schuler and Alwyn CosgroveBench Press by: Sven Lindqvist
Sly Moves by: Sylvester Stallone
Fit for Eternal Life: A Christian Approach to Working Out, Eating Right, and Building the Virtues of Fitness in Your Soul by: Dr. Kevin Vost
Body for Life 12 Weeks to Mental and Physical Strenght by: Bill Phillips Lose Fat Not Faith by Jeremy R. Likeness
Living The Good Life: Your Guide to Health and Success by: David Patchell-Evans
Dump your Trainer by: Ashley Marriott and Marc L. Paulsen

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