Day 1 A lot of frustration
This morning I was awaken early by my phone ringing. On the other end was a very WIDE awake Fadi. His voice sounding very enthusiastic for me to get up and start my day. I on the other hand wasn’t ready to get out of my sleeper. I had stayed up till the wee hours of the morning researching different websites for Trucker Exercises and what kind of FREE downloads were available for my iPhone to help monitor my activity level throughout the day. The APP I downloaded to my phone was “Pacer”. I based my decision on reading the reviews and the ease of use.
I knew that I needed to do cardio first thing before I ate breakfast. So I got my dog Trip out of the truck and began walking at a brisk pace around the perimeter of the TA truck stop in Barstow, CA. We walked for a total of 45min and covered just over 2 miles of real estate.
Fadi had told me to make sure I drank plenty of water throughout the day I only consumed 3 – 16oz bottles.
I only ate 1 meal today and that was a Spinach salad with 1 grilled Chicken breast. I put my Lite Ranch salad dressing into a soup bowl and lightly dipped eat bite. Salad dressing can be the culprit to making a salad not so healthy. With this in mind I dip instead of smother. I also ordered a piece of grilled white fish with lemon pepper to eat later today.
I was asked to measure my waist and thighs. This was quite the eye opener when I saw what my measurement were:
Waist 34.5″
Thighs 25″
Those measurement sound like a mans. Now I have a number to go with the reason I hate mirrors. At least living in a truck elevates me having to look at myself.
My intention today were to unhook my tractor from my trailer and find the nearest Walmart or Stater Brothers to buy grocery’s and some fitness bands. Unfortunately I didn’t get the opportunity to do that but I will tomorrow. I learned that my truck has a head gasket going bad and I was trying to weigh out my options. Bottom line is my truck may not make it back to Georgia. I had to cancel an oversize load and now had to start looking for something lighter to put on my trailer. This has put me under a lot of frustration and stress.
Chest, Back, Leg, and Cardio Supersets
All Things Arms
TABATA Time
Tabata training is one of the most fast-paced, energetic workouts you can do. Tabata is a form of high intensity interval training that gets your heart rate up and burns more fat in less time, by focusing on completing as many reps as possible in an allotted time period.
Note: Since we’re putting our focus on time, you’ll notice that the category “reps” has been replaced with “time.” You will need the use of a timer and be prepared to work out in intervals of 60 seconds.
So what are you waiting for? It’s tabata time!
Focus: Abs, Calves, Hamstrings, Glutes, Quads
Time: 45 minutes
Warm-up: 100 standing side crunches, 100 jumping jacks, 100 jumping squats
Set 1
4 Sets
Bended knee crunch, straight leg crunch, toe touch crunch (you will lie on your back for all three of these exercises)
Bended Knee Crunch
Equipment: Dumbbell, Mat
Time: 1 minute
Weight: 15 lbs.
Tips & Tricks: Hold one dumbbell in both hands; keep the arms straight as you bring your knees to your chest
Straight Leg Crunch
Equipment: Dumbbell, Mat
Time: 1 minute
Weight: 15 lbs.
Tips & Tricks: Hold one dumbbell in both hands; keep the arms straight as you bring your legs straight up to meet the arms
Toe Touch Crunch
Equipment: Dumbbell, Mat
Time: 1 minute
Weight: 15 lbs.
Tips & Tricks: Keep your legs straight the entire time and reach up with the dumbbell in both hands to touch the toes
Set 2
4 Sets
Squats, Lunges, Toe Taps
Squats
Equipment: Dumbbell
Time: 1 minute
Weight: 15 lbs.
Tips & Tricks: Hold the dumbbell to your chest as you squat down to a seated position and rise up; do not lock the knees when you stand
Single Leg Lunges
Equipment: Bench
Time: 1 minute
Tips & Tricks: Focus your eyes straight ahead – this will keep your back straight; due to the angle of the exercise; it’s okay for your knees to extend over your ankles
Toe Taps
Equipment: Medicine Ball
Time: 1 minute
Tips & Tricks: Focus on tapping the top of the ball with the bottom of the foot to keep the ball in place
Set 3
3 Sets
Dead Lifts, Hamstring Curl, Step Ups
Dead Lifts
Equipment: Dumbbells
Time: 1 minute
Weight: Start with a heavier weight (15 lbs. for women, 25 lbs. for men), increase the weight by 5-10 lbs. after each set.
Tips & Tricks: Keep a slight bend in your legs; do not let the weights drop lower than mid-shin before standing upright
Standing Hamstring Curls
Equipment: Hamstring Curl Machine
Time: 1 minute per leg
Weight: Start with a heavier weight; increase the weight by 5-10 lbs. after each set.
Tips & Tricks: Keep your back straight and a slight bend in the support leg
Step Ups
Equipment: Bench (or stair)
Time: 1 minute per leg
Weight: Start with a heavier weight (15 lbs. for women, 25 lbs. for men), increase the weight by 5-10 lbs. after each set.
Tips & Tricks: Keep the foot flat on the bench and weights by your side; do not lock the knees as you step up one leg at a time
A little cardio with my workout
We’re back with an arms and chest workout. We’ve discussed the importance of increasing your heart rate during workouts. It’s also important to have variety in your cardio, in order to “surprise” your body. This workout features some cool techniques you can use to get your heart rate up and start sweating!
Check out what’s in store below.
Focus: Chest, Back, Arms, and Abs
Time: 45 minutes
Warm Up: Five minutes of cardio
Set 1
3 Sets
Shoulder Rotation, Mountain Climbers, Walkout Push Ups, Lotus
Shoulder Rotation
- Equipment: Dumbbells
- Reps: 25 per set
- Weight: Start with a manageable weight for the first rep; increase weight by 5-10 lbs. after each set
- Tips & Tricks: Keep your back straight; bring arms parallel to the ground before raising the weights parallel to the head.
Mountain Climbers
- Reps: 50 per set
- Tips & Tricks: Start in plank position; keep arms in line with the chest as you rapidly bring your knees forward one at a time
Walkout Pushups
- Equipment: Mat
- Reps: 15 per set
- Tips & Tricks: Walk hands down the mat until you are in a plank position, keep hands aligned with chest and bring chest to touch the mat before walking the hands back up, supporting your weight the entire time
Lotus*
- Equipment: Mat
- Reps: 20 per set
- Tips & Tricks: Focus on contracting the back muscles and lifting the head as you lift up.
*The lotus position is very similar to the Superman posture, except the arms are stretched behind instead of out front.
CARDIO 1: After the three sets are completed; sprint for two minutes on the treadmill
Set 2
5 Sets
Vertical Chest Press, Abs
Vertical Chest Press (Heavy)
- Equipment: Bench
- Reps: 5 per set
- Weight: Start with slightly heavier weight, increase the weight by 5 lbs after each set
- Tips & Tricks: Isolate the inner pectoral muscles as you pull your arms to center
Ab Roll Ups
- Equipment: Incline Bench
- Reps: 30 per set
- Tips & Tricks: Extend arms above head and grab on to the bench as you pull both knees to your chest and straighten; be careful not to rest legs on the ground in between roll ups
CARDIO: After the five sets are completed; set the treadmill to a 1.5 speed and side shuffle for two minutes, one minute per side.
Let’s hope this workout leaves you breaking a sweat! Good luck with getting your cardio on. Book an appointment with Body By Fadi today and discover what all the program has to offer.
