The #41 Workout

I know you are thinking…. what is the #41 workout? Some new crazy volume training from Germany or some other foreign land that I just discovered?
Fortunately, no, this is a program or better yet lifestyle that I have used, abused, and perfected over the years.

I just turned 41 years old. Now, until lately, I will never post that in a blog, article or fitness resume. Yet, its time to come clean. I am in better shape now at 41 then I was at 31yrs old and even 21yrs old. Maybe, it is Bernard Hopkins fighting for a title at 45yrs young or just that I am tired of friends or clients saying, “look after 35 you just can’t look that great anymore.” Wrong!

I am living proof that you can get into incredible shape at any age. This blog is for everyone regardless of age yet esp if you are in the over 35 group and have believed to this point that taking your shirt off at this summer’s pool party has long since passed.

You may be thinking well I could get into great shape too if I didn’t work and devote 4 hours a day to the gym and have my own personal chef like the big time actors and athletes. I have not of that stuff and essentially work 2 full time jobs and have a family.

Quick tip – allow yourself 2 cheat meals per week. A cheat meal for me is pizza with my family on Friday night and macaroni or pasta on Sunday. Now, when I travel I push the 2 cheat meal rule and as we discussed last week in the holiday training blog, there are times when you SHOULD treat yourself. Yet, for the majority of year, I stick to this regimen. Now, I am not eating seaweed and salad for my meals. I am eat normal things like Oatmeal, chicken, eggs, steak, etc. We can pick up next week on my specific diet.

Secret Tip #2 – Do not torture yourself this year with the Atkins diet or some other no carb diet or crazy protein drink diet. No need for that. Those diets suck! They make you miserable and in the end, NEVER work! Stick with me and I will show you the easy way to get into your best shape ever with the #41 workout! Now, that I am back from the road, please feel free to me ask me questions and I will get back to you. That is my promise! Now, Train Hard!


Thanksgiving – There goes the diet!

First, Hope all had a wonderful Thanksgiving! Did you treat yourself to that extra piece of pumpkin pie? If so, that’s cool. Are you feeling guilty right now as your pants are a bit tighter. No worries. Here’s my rule, treat yourself around the holidays. These are special times of the year and the food and drink is plentiful and that’s not all bad. Esp with some of the stuff we had to encounter this past year, we all deserve to let loose and celebrate the good times ahead. Ok, you are waiting on the “But” or “butt.” Here it is: lets get on track, NOW!

HIT the GYM  –

Believe me I realize how busy you are with holiday shopping and and running around. Here’s the deal, hit the gym and you will do two major things: 1).  You will feel better and be in a better mood when having to do with the “relatives” and work parties. 2) Going back to my intro, you SHOULD indulge a bit this time of the year. Hitting the gym will work off some of the calories from the chocolate chip cookies that seem to be at every party.

No Time Workout –

Again, with the increasing time obligations around this time of year, hitting the gym could actually turn out be just what we don’t want, a stressor. Don’t let it. Ok, so you don’t have the usual time at the gym that you may have in Feb, no biggie, hit the gym for a half hour. Pick 2 bodyparts, like chest bi’s. Choose 3 exercises and do not take a break until you have finished all 3 sets (one for each exercise). An example would be a workout I did just yesterday and I had a terrific pump and felt awesome when finished! Here’s what I did:

Took my glycoCarn about 45 mins prior to my workout  as I finished up some emails. The GlycoCarn will help you get an incredible pump in minimum time and plus will burn off of some of those extra calories that I will be enjoying later.

After a warm up on the treadmill – 5 min

Incline Chest Press dumbbells – machine chest flyes, straight bar curls – I hit all three then took a sip – then went onto incline barbell presses, flat bench dumbbells, and then dumbbells curls. Hit a set of abs on the Ab Coaster cause we got to keep the abs tight in that Holiday sweater. Went back to the chest flyes, machine chest press, and straight bar curls. I did one additional set of Ab Coaster and hit a quick stretch and that’s it! 30 mins or 25 mins to be exact and I felt great! With this workout, you can not say “I don’t have the time.” Plus, the 30 mins you take out of your day will pay off big time esp when you are more calm around all those “nice” people at the mall. Happy Training! Check back next week for my #41 workout!


Awesome abs in no time at all!

How many times have we heard from someone or even said ourselves, “wow, life would be pretty cool if I had those sexy or six pack abs that I see on every magazine cover this time of year, but who has like 2 hours a day to work the abs? Oh well, maybe next year.” Well next year is here now! Let’s not wait until the New Year this time. Let’s go now! I am going to let you in on a big secret; you do not need an hour a day or even a half hour on your abs to finally get those abs those “next year abs,” now!”

As we talked about last week, lets forgo the traditional boring 30 min training session at the end of your workout. We are going to perform intratraining ab sessions. That means, we are going to hit the abs all throughout your next workout.

About 40 mins prior to my workout, I take about 3grams of GlycoCarn. Check out the site,  HYPERLINK “” for all of the fat burning and training benefits. Now, I am ready to roll, 35 mins to start my day off strong or end on a real positive and healthy note. Here we go: Start off your workout, an example being you are hitting back this day.  Warm up on the treadmill (3 to 5 mins) and then jump to a higher intensity cardio, running on treadmill, elliptical, jump rope, etc. Do this for another 5 to 7 mins (total of ten mins) until you have a real good lather going. Without taking a break, go and jump on the Marpo Rope Climber. Climb approx 200 feet or about a 90 seconds with your legs elevated. By keeping your legs off the ground and in front of you, this will hit the entire core area along with your lats. If you are not familiar with the Marpo Rope climb, it’s an awesome machine where it simulates the old gym class rope climb  yet its on a machine where you don’t have to worry about your spotter looking at the pretty girl across the gym an and forgetting about you as you fall from the rafters. No nasty thigh burn either.  No rope climber at your gym, ok, you can use the traditional back pulldown with the straight bar and put your legs in front of you off of the floor. Training Secret #1 – when performing your exercises, ALWAYS keep your abs very tight. If you are having a hard time with that mind-muscle connection, use this: remember when your big brother was going to hit you in the stomach and you tighten your abdominal area; that’s what you do. Keep the abs tight for the entire set; for every exercise!

Ok, back to the workout, From the Rope climber, go hit the Ab Coaster.  If using the Ab Coaster do 15 reps to the front to work the lower abs and upper abs, and 15 reps without stopping to the left and then the right to each side to get those obliques. No, Ab Coaster at your gym, get to the decline ab bench and hold your hands out in front of you almost like you are throwing punches. Same concept here, do your 15 to 20 reps to the front and 15 to 20 twisting at the top. Take a sip of water and stay focused and keep those abs tight. Keep the vision of that tighter stomach the entire time as you change the song on your ipod.

Jump on the treadmill or stepper or jumprope, something high intestity for 3 to 4 minutes (just like the typical boxing round). I sprint on the treadmill at about 8 mph for 4 minutes. Afterwhich, take another quick sip of your water and then jog to the pull up bar. Again, with this exercise we will work the back and the abs. Training Secret #2 – Performing the pull up; keep your knees bent at a 45 degree angle like you are sitting in a swing. As you pull up, keep your knees bent at this angle and keep those abs super tight.

Follow this again with a set of the rope climb and Ab Coaster and then sprint on the treadmill until you cycle a total of 3 to 4 sets.

Training Secret tip #3 – Hold and twist at the top of the movement on the Ab Coaster. This is incredible for the burn. Do five or six reps here and then go back to the traditional movement until your abs are totally fatigued.

Your workout will be done in about 30 mins yet you will see results like you just trained for 2 hours! Now, this is your NEXT YEAR!

To sum this all up; work the abs all throughout your workout. This way you save time and actually get better results. Go with the exercises that I listed here and/or add your favs. Remember – High Intensity = incredible results!

Questions about my workouts – ask me on this blog and I will personally do my best to answer all of your questions. I guarantee if you follow what I do, YOU will get results! Train hard and enjoy the feeling of giving your best!





There is a “situation” with your abs!

Abs have always been the measure of how “in shape” someone is when evaluating your own or someone else’s physique. Now, with the popularity of “Jersey Shore” (whether you check the show out or not), “The Situation” has brought abs back to the limelight. In fact, his whole 15 mins of fame is based on his abs. Now, you may not be looking to get on a reality show…but I’m quite sure you want your abs to look like “The Situation” or, at the very least, be a lot tighter than they are right now.
 (You may be glancing down at that belly that may be hanging over your jeans. That’s what I’m talking about. It’s time to whip you into “A Situation.”)
Every time I hit the weights at the gym (four to five days per week) I work the abs. I love to incorporate ab and core training into my base workout and I definitely do not break it up as other trainees do. For example, many trainees will hit abs by themselves in the beginning or the end of their workout separately. I don’t. To me, it’s boring, ineffective and wastes valuable time. My training regimen usually looks like this: I will sprint on the treadmill for 4 mins and then hit a set of abs. After my set of abs, I will do a set of dumbbell curls and shoulder press and then go hit abs again. Incorporate abs right into your routine and you will see better results and save time. The best of both worlds guaranteed.
Training tip #1 – The key to the six pack is the lower abs!
Find a gym with the Ab Coaster machine. This machine works the abs, especially the lower and obliques like nothing else. If your gym does not have the Ab Coaster, tell the owner or manager to go and get it. There is also a home gym version of the Ab Coaster so for those of my friends that train at home, you will not miss out. No Ab Coaster? You may get a similar benefit from doing the hanging legs raise. Again, the key here is to incorporate the ab work into your routine. With the leg raise, you have to start and stop and use the straps. This can be time consuming and more importantly, you may lose your pump. Keep the time between sets a minimum. Do not talk to other members if you want results. Talk afterwards at the juice bar or supplement stop. Training Secret #1 Speaking of supplements, I never train without using GlycoCarn. Not only does it give me crazy pumps, I definitely believe people get more ripped using this stuff. I take 3 grams about 40 mins before I start my workout. There are now many companies that feature GlycoCarn, check the label though and make sure it’s from Sigma Tau.
Next week, we will talk about how many sets and reps and all that good stuff for abs. Make sure you check me out each week for I am going to give you the blue print to have your best physique ever! Train Hard!

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