Keeping Motivated

Like many of you, I'm continually looking for new things to motivate me. It can be tough at times. You find yourself asking, " Why am I doing this?" I have found by searching for and attempting new challenges, it definitely helps. Also, my friends and I are constantly challenging one another. You name it, we'll compete at it. Everything from timed sit-ups and stair repeats to hardcore fitness programs. Our latest competition is what I've titled the Millenium "1000" Challenge. It's a three and half circuit of the famous "300" Workout. If you're looking for a little kick in the butt, give it a try. I was able to get through the "1000" in 44:54, but it definitely left a mark! If you're just getting started, try 300 reps of the program. See if you can do it in under 10 minutes. It's tough. Give it a try.

Millenium “1000” Challenge
-25x Pull-up
-50x Deadlift @ 135#
-50x Push-up
-50x Box Jump @ 24” box
-50x Floor Wiper @ 135# (one-count)
-50x DB Clean and Press @ 35# DB(DB must touch floor between reps)
-25x Pull-up
-50x Deadlift @ 135#
-50x Push-up
-50x Box Jump @ 24” box
-50x Floor Wiper @ 135# (one-count)
-50x DB Clean and Press @ 35# (DB must touch floor between reps)
-25x Pull-up
-50x Deadlift @ 135#
-50x Push-up
-50x Box Jump @ 24” box
-50x Floor Wiper @ 135# (one-count)
-50x DB Clean and Press @ 35# (DB must touch floor between reps)
-25x Pull-up
-25x Deadlift @ 135#
-25x Push-up
-25x Box Jump @ 24” box
-25x Floor Wiper @ 135# (one-count)

-25x DB Clean and Press @ 35# (DB must touch floor between reps)

-25x Pull-up

I followed it up that evening with a bottle of Cabernet and a nice cigar! You gotta reward yourself. Have fun!

Aug 26, It's Friday again!

Time flies when you're having fun. Where did the week go? I'm sure many of us ask that question quite often. If you're healthy and exercising, you can look back and congratulate yourself on a job well done. If you're still making excuses and not taking care of yourself, remember, you are not getting any younger and healthier. Don't let this precious time slip away. It goes just like that. I don't know about you, but I'd rather go doing what I love to do with my head held high instead of laying in a hospital bed with tubes up every orifice in my body. Not a pretty picture. Now get your butt moving!

Outdoor Fitness Workout

This morning we mixed it up a little. I like to do that on Fridays to change it up. We started with a half mile jog for a warm-up. Next;

• 200 Meter sprints x 8
• Weighted DB sit-ups - 3 sets x 1 min
• 5 stadium stair repeats
• DB Squat-curl-presses - 3 sets x 1 min
• Mile Run - at 75-80% max
• 10 min stretching

Gut Check Workout

It is Friday and I'm feeling a little lazy. I'm going to hit a workout that has become old faithful. The "300" Workout. Time yourself. Try to do it faster each time. Good luck. Have fun!

“300” Challenge

-25x Pull-up

-50x Deadlift @ 135#

-50x Push-up

-50x Box Jump @ 24” box

-50x Floor Wiper @ 135# (one-count) -the link below has a video description of these

-50x KB Clean and Press @ 36# (KB must touch floor between reps) (I used a 35 lb dumbbell since I didn't have a Kettlebell)

-25x Pull-up

300 reps total

*Floor Wipers - Josh Hillis' Fat Loss and Fitness Articles: Video: Floor Wipers from the 300 Workout

Off to LA to crew for Nicole, Aaron and Jeremiah. They're all running the Bulldog 50k tomorrow. I'm taking it easy. Getting ready for the San Diego 100 and the Javelina 100 in Oct. Good luck gang! Have a great weekend everyone!

Joe Decker

www.joe-decker.com

Aug 17 - It's Friday!

Another week almost over! Time to look back. What have I done this week? Did I drag butt and not get too much done? Did I just coast along? Or, did I pony up, kick butt and take names?! Hopefully this last one applies. Life's too short. Make the best of it each week and day. Think outside the box and try new things to challenge and push your self. Like Joe Dirt said, "Life's a garden. Dig it!"

Outdoor Fitness Workout

Today we mixed it up and had some fun. A little bit of this and a little bit of that. We started with a half mile warm-up run and then hit the field.

• 200 Meter sprints x 6 with only 15-30 sec of rest
• DB squats x 25
• DB Hammer curls x 25
• DB Presses x 25
• Combine all three - DB squat-curl-presses x 1 min
• Combine all three - DB squat-curl-presses x 45 sec
• Combine all three - DB squat-curl-presses x 30 sec
• Stadium Stair repeats x 5 - tried to finish between 5-8 minutes
• Sit-ups x 30 sec
• Weighted DB Sit-ups x 1 min
• Weighted DB Sit-ups x 45 sec
• Weighted DB Sit-ups x 30 sec
• 3/4 mile run
• 1/2 mile run
• 1/4 mile run
• Stretching x 10 min

Gut Check Workout

• 25 pull-ups (remember you can break up into sets - like 10-10-5, etc)
• 50 box jumps
• 50 push-ups - regular
• 25 chin-ups
• 50 deadlifts @ 135#
• 25 One-arm DB chest presses - 25 each arm
• 50 DB snatches
• 50 squats @ 135#
• 25 pull-ups - thumbs touching
• 50 Diamond push-ups
• 25 starbursts
• 50 hammer curls
• 100 bench dips
• 25 shrug/calf raises
• 100 sit-ups w/25lb plate
• 50 hanging knee raises
• Timed Mile @ 3% incline!

Have fun! I'm eager to do it myself. Please let me know if you enjoy it as much as I think that I will! Have a great Friday! Keep driving on. Remember, when you're sitting on your butt being lazy, someone else is out there doing a workout just like this and tearing it up!

"Get busy livin' or get busy dyin'!"

Aug 16, Thurs - Keep it going!

I love Thursday mornings. On this day we generally go to our favorite set of stairs or least favorite long and steep hill. Then we proceed to run it until our quads are quivering and our knees start to buckle. Nothing like a little exercise induced nausea to start the day out right! Give it a try. If you're like us, you might just start to like it!

Outdoor Fitness Workout

This morning we started out with about a half mile warm-up run. Next we did some side-to-side shuffles, butt kickers, high knees, one-legged hops forward and sideways. We followed this up with some 40yd sprints, 5 forwards and 5 backwards. From here we headed to THE HILL. This thing is the length of a football field with a 15 degree incline. It's beautiful. I had everyone get a partner and do 6 repeats, trading off on each one to give them a break. It's a great workout. Find your own hill or use a treadmill. Hills are great for building strength, power and maximizing calorie burn.

Strength Training Workout

I really enjoy experimenting with different workouts. Last week was dumbbells, this week is barbell and next will be machines. Have fun with it. Try different exercises. Really push yourself. Today we'll hit Legs, Back and Biceps for 3 sets of 8 reps. Remember, always warm-up for 5-10 min.

• 10-20 pull-ups
• Deadlifts
• 10-20 chin-ups
• Squats
• Lat pull-downs
• Straight leg barbell deadlifts
• Bent-over barbell rows
• Barbell lunges
• Calf Raises
• Barbell curls
• Shrugs
• Barbell reverse curls
• Ab exercise
• Knee Raises

Looks like fun. Give it a try. Let me know how it goes. I'll get to work on program for tomorrow. It'll be a fast paced, non-stop butt kicker. Get ready!

Aug 15, Wed - Back in Action!

Finished up 100 Mile trail run on Sunday. Leg's feel pretty good. Time to get it going again. Guy's, I've gotta tell ya, there is nothing more empowering than getting out there and pushing your body. The human body is meant to be pushed and prodded, it's not meant to sit in a dark cubicle and punch a key board all day. Have fun with it. Punch the gas, squeal the tires! Your body will take you there and beyond if you push it!

Outdoor Fitness Class

Wednesdays are our Cardio days. It's the middle of the week and all downhill from here. Get out there, burn a few calories, clear your head and have fun. We generally meet as a group at 6 AM and run for an hour together. Whether it be running, cycling or swimming, grab some friends and go!

Strength Training Workout

Last week we tried dumbbell only workouts. I really enjoyed those. I think today we'll try a barbell only workout. See how that goes. Let's hit Chest, Shoulders and Triceps for 3 sets of 8 reps. Something different. Here we go.

• 5-10 min warm-up - 50 jumping jacks - 20 push-ups - 10 pull-ups
• Clean and Jerk
• Flat bench press
• Push-presses
• Incline bench press
• Barbell front raises
• Close-grip bench presses
• Decline cable flyes
• Lying tricep extensions
• Parallel bar dips - 2 x 15-25
• Weighted sit-ups
• Hanging knee raises

Gut Check Workout

• Squat-curl-presses w/20-50lb db's
• Push-ups - feet elevated - one foot on the bench at a time - slow and touch
• Bench dips - rotate foot on the ground - slow and touch
• Reps go 30-25-20-15-10 -- Advanced Reps 50-40-30-20-10

Hope you enjoy the workout. Push yourself. Get out there today and do something physical that you've only been thinking about. Like run a few more miles or do a few more push-ups. Challenge yourself! Have fun!

Aug 13th - Headland's 100 Miler

"You can walk enough when you're dead." I kept repeating these words to myself over and and over again as I stumbled and staggered along the narrow and rocky trail at 3:30 AM in the morning. I had just left the aid station at Mile 91 and have been running for over 20 hours now. Only 9 more miles to go. "Who's idea was this anyhow?"

This past Friday, Aug 10th, Nicole, Steve Purinton and myself drove to San Francisco for the Headland's 100 Mile trail race on Saturday. It had been 6 years since I ran my last 100 Miler. I have to admit, I was just a little nervous. Could I still do it? "Now is not a good time to consider that ya dummy!" I guess we'll find out tomorrow.

Saturday morning we drove to the start of the race, checked in and got ready to go. From the starting line you could see the Golden Gate Bridge in the background. What a great view. At 7 AM all 140, 50 & 100 Mile runners were off. Across the beach then up the hills we ran. At roughly 5 miles into the first leg we came out onto a ridge line that overlooked the Golden Gate Bridge, Alcatraz and downtown San Fran. What an awe inspiring view.

The 50 Milers were to do an out and back. The 100 Milers did the same out and back with two smaller 25 Mile loops afterwards. The first 50 miles was no problem. The sun was shining and the views were spectacular throughout the Golden Gate National Park. Life was good. I've found with 100 Mile runs though, the race doesn't really start until the sun goes down. This would turn out to be no exception.

I was feeling great at the end of the first 50 miles. "No problem, I can do this all day." I'm pretty sure this is a common statement many of us make half way through any event, only to have our butts handed to us later on. Steve left the 50 mile aid station with me to help pace over the next 8 mile leg. Seeing a another runner in the distance, I decided to push it a little harder. This little mistake would catch up with me later. "There's still a lot of running to do."

Nicole traded roles with Steve and ran the next 17 Miles with me. I could feel the fatigue starting to sit in. Up and down the hills and canyons we run, stumble and climb. Over 17,000 ft of elevation gain. And I thought this was going to be an 'easy' 100 miler!

75 Mile mark. Last loop. 25 miles to go. I'm thinking to myself, "Are you kidding me, one more marathon?!" Again, Steve paces me through the first section of the loop. It's definitely slower than the last 2 times. Luckily he keeps me moving. At mile 80, my batteries go dead in my light. Not good. It's pitch black out. Luckily Steve has a light and we're able to navigate the treacherous trails of this section.

Mile 83. Coyotes are howling in unison very close nearby as we approach the aid station. Mother nature's concert. Nicole jumps in at this point and we're off. It's roughly 2 AM in the morning and I'm tired! Must keep going. We stumble on.

Mile 90. The turn around point in the last loop. Only 10 miles to go. My eyes are burning, quads are quivering, stomach is upset, feet and knees are throbbing, but besides this, I feel pretty darn good. We get to Pirates Cove and have about a 2 mile climb to the peak to head down to the last aid station. Don't really remember this section. I think I was having what is known as an "out of body experience" or I was simply asleep! One of the two.

Mile 96. All I want to do is get this thing over with! My mind and body are both rebelling against whatever the heck is keeping me going. Not sure what is. Steve feeds and waters me at the aid station. Nicole and I are off. Straight up the hill we climb. "Were all these hills here before? Did someone add them during the night?"

Mile 98. The sun is coming up again and the fog is rolling in at the higher elevation. Yeah, we're almost done. I can do this. Wait. "Where did this last climb come from?!" You've got to be kidding me. We stumble to the top only to behold the finish line in the distance. Thank you Lord! We actually look pretty good as we cross the finish line at 24 hours and 20 minutes. I find out that I got 5th place. http://www.pctrailruns.com/HH_Results_07.htm Very excited considering all I wanted to do was finish. Time for a Steak Omelet and Pancakes! Here I come!

I couldn't have done it without Nicole and Steve to keep me fed, hydrated, motivated, and actually on the course. They were up the entire night and met me at every aid station with a smile and a peanut butter cup! Thanks guys! And Thank You too all the wonderful people that supplied me with race goodies and support. You really made this Ultra Runners race very memorable and special.

My ankles are swollen and legs are still throbbing. Yesterday, I considered retiring from UltraRunning. It's just too painful. Today the pain has subsided and I'm already looking at the San Diego 100 in October. "Hey, I can't help it. I'm an endorphin junky and always will be. There's no high in the world that can touch the incredible high one experiences when pushing the human body to the limit and accomplishing incredible feats!"

"Get busy livin' or get busy dyin'!"

Aug 7, Tues - Pick it up!

Another great day in paradise! Got up this morning at 5 AM and did speed and lower body work with my 6 AM Outdoor Fitness Class. Great group! We meet 5 days a week and hit it hard. So does my 5 PM group too. Good stuff! I hope all of you got your butts out of bed this morning and enjoyed the sunrise while burning a few calories. You can't beat it.

Outdoor Fitness Class

This morning we focused on Speed and Lower Body work. Good little butt kicker. Started out with a warm-up followed by some additional exercises to get the blood flowing. Using about 40 yds on a field, we shuffled right, then left, followed by running backwards. Repeated this a couple times. Next came butt-kickers or heel to your rear-end, high knees, one legged hops forward - both legs, one legged hops sideways - both legs and finally lunges.

• 4 x 40 yds - with a 10 sec rest break
• 1 x 400 m
• We repeated this 3 times
• Lower body exercises -
• 40 yds walking lunges with a 15lb db
• 20 yds - backward lunges
• squats - full, 3/4, 1/2 & 1/4 - 10 each - nice and slow
• 2o yds lunges - back to db's
• DB Squats - holding db in one hand - left for 10 reps - then right for 10 reps - then middle for 10
• 25 calf raises
• 50 dirty dogs
• 1 min partner - weighted sit-ups
• 1 min reverse curls
• 30 sec sit-ups
• 30 sec reverse curls
• 10 min good lower body stretching

Strength Training Workout

Today will be a Dumbbell workout like yesterday. I find that switching it up like this keeps it exciting and interesting. Try out different exercises. Incorporate these into your program. We're still doing 2 Sets of 10-12 Reps. Here we go!

• 5-10 min warm-up
• 10 pull-ups - left hand over & right hand under - focus on form - full range of motion
• DB Deadlifts
• 10 pull-ups - right hand over & left hand under - focus on form - full range of motion
• DB Squats
• One-arm DB Rows
• DB Straight - legged deadlifts
• DB Pull-overs
• DB Stationary lunges - 10 each leg
• 30 - 60 sec pull-up hang
• DB calf raises with a shrug added at the top
• DB seated incline curls
• DB concentration curls
• DB wrist curls
• 100 crunches

Don't be afraid to add your own exercises if you want. Have fun with it. Have a great day!

Aug 6, Monday - Get it goin'!

The weekend's over, time to pick it up again! We had a great "Hit the Surf" workout on Sat. at La Jolla Shores. Lotsa sand, water and fun in the sun. On Sunday, we went for a leisurely little 13 mile run through Rose Canyon. Good time. I'll be taking it some what easy this week. I've got the Headlands 100 Mile trail run on Sat. Can't wait!
As I've said before, we'll start changing up the workout variables a bit to keep it interesting and challenging. Today's Strength Training format will be similar to last week, but we'll do an all Dumbbell Workout. I think you'll like it.

Outdoor Fitness Workout

We started out with a half mile jog for a warm-up. We always work the upper-body on Monday's. Today we went straight to the pull-up bars and proceeded to do

• 10 sets of 10 pull-ups with a little break in between - 100 total

Next, we hit push-ups and dips;

• 5 circuits of - 20 dips and 10 negative push-ups with only a 10 sec break in between

Back to the park and our dumbbells;

• 2 sets of 50 DB weighted sit-ups - timed (from 10 -40 lbs)
• 2 sets of 50 DB Bench Presses
• 2 sets of 50 DB Hammer Curls
• 2 sets of 50 DB Arnold Presses
• 2 sets of 50 Crunches
• 5-10 min of stretching

Strength Training Workout

Today our workout will consist of only DB exercises. Thurs will probably be Barbell only then possibly machine. Variety and change is good. We'll still be doing 2 Sets of 10-12. Focus on form and taking it slow hitting the negative.

• 5-10 Warm-up - 50 Jumping Jacks - 20 Push-ups - 10 Slow Pull-ups
• One arm DB Clean and Press - both arms
• DB Flat Bench
• DB Arnold Presses
• DB Incline Press
• DB Front Raises
• DB Flyes
• DB Upright Rows
• DB Overhead Tricep extensions
• DB Kickbacks
• DB Push-ups
• DB Weighted Sit-ups
• Hanging Knee Raises
• Cool down and stretching

Gut Check Workout

• 10 Pull-ups
• 25 One-arm DB Clean & Presses - each arm
• 20 Bench Dips
• 10 Negative push-ups
• Repeat 5 times (If you want to go for it, try to repeat it 10 times!)

Hope you enjoy the workout! Have fun and enjoy your day!

Aug 3rd, Fri - 1st Week Down!

Hey Gang,

One week down now in our Fitness Challenge. I hope the workouts are helping and you're able to put together a schedule that works for you. I'm seeing a lot of people working their tails off. Some are coming out at 5 AM, others at lunch time and even more in the evenings. It's great to see! I hope you're ready, next week we'll really kick it up a notch!

Outdoor Fitness Workout

I joined my friend Eddie at CrossFit San Diego for a little Olympic Weight Training this morning. If you get a chance, check it out. Good stuff!
This left Nicole to teach class. From what I heard, sounded like a good time!

• 1/2 Mile Warm-up
• 50 Jumping Jacks
• 25 Push-ups
• 1 Arm DB Squat Presses or Thrusters - 3 sets of 20-15-10 on each arm
• Clap push-ups - 1 set of 20
• 1 Arm DB curls - standing on 1 leg - 3 set of 20-15-10
• Clap push-ups - 1 set of 20
• 1 Arm DB Snatches - 3 sets of 20-15-10
• Super slow eccentric push-ups - 1 set of 20
• 4 x 40 Meter dashes
• 1 Arm DB Chest Presses - 3 sets of 20-15-10
• Crunches Fingers to toes, holding up 1 DB - 25 each arm
• Bench Dips - sets of 20-15-10
• 50 Jumping jacks
• 100 Full sit-ups
• 5-10 min stretching

Strength Training/Gut Check Workout

I'm going to combine the two today. It's Friday, the week is over, time to kick it in the butt! I want you to leave it all here. You should finish in a pool of sweat! Let's do it!

• 5-10 min warm-up - 50 Jumping jacks - 20 push-ups - 10 pull-ups
• 50 DB Squat Presses/Thrusters with 30 lb dbs
• 50 Box jumps
• 25 Pull-ups
• 50 Squats with 135 lbs
• 50 - 1 Arm DB Snatches or Swings with 50 lb db - 25 each arm and switch
• 50 Straight leg DB Deadlifts with 30 lb dbs
• 25 Chin-ups
• 50 Deadlifts with 135 lbs
• 50 - 1 Arm DB Rows with 50 lb db - 25 each arm
• 50 - 1 Leg BW Squats to a bench using bodyweight - 25 each leg
• 25 Pull-ups
• 50 Barbell Curls with 50 lbs
• 50 Calf Raises w/ Shrugs with 50 lb dbs
• 50 DB Hammer Curls with 30 lb dbs - 25 each arm
• 50 Second timed hang on pull-up bar
• 50 Weighted Sit-ups with a 30 lb db
• 50 Knee raises
• 50 Supermen
• 1 Mile timed Run
• 5-10 min cool-down and stretch!

There it is! Try it out and let me know what ya think! I'm getting ready to go see I if I can make it myself. Remember, feel free to modify the weight if necessary. Try to get all the reps in even if you have to divide them up in sets. DO NOT move on until you've completed all the reps! Good luck. "Remember, when you're sitting on the couch watching the tube letting yourself get soft, someone somewhere is out there training there ass off right now trying to get hard!"

Aug 02, Thurs -

Outdoor Fitness Workout

This morning was a great workout. Some might even call it tough!;-) We ran a half-mile warm up loop to get started. From there we headed to the stairs. We have a set of stadium stairs at our park that have 128 steps. Pretty substantial. Try to find some comparable or just do more repeats if you want.

• 5 Stairs - up and down is one - ours take 5-6 min to complete all 5
• 50 Crunches - bringing your knees into your chest then back out
• 5 Stairs
• 50 Abs
• 5 Stairs
• 25 Box Jumps
• 25 Starbursts
• 50 Mountain Climbers
• 25 Crunches - Fingers to Toes
• 50 Flutter kicks
• 10 min of stretching

This whole workout should take roughly an hour. Be sure to really push yourself up the stairs to get the most out of it.

Strength Training Workout

I like taking the exercises in groups of two's. It helps to speed it up and keeps my heart rate up. Remember, try to get 2 Sets of 10 Reps. We'll change it up next week.

• Olympic Clean and Press
• DB Flat Bench Press
• DB 1-arm Snatch - this is an Olympic lift -pretty tough, but great exercise
• Barbell Incline Press
• Lying Triceps Extensions or Skull Crushers - lie on a flat bench - bring bar to your forehead
• Decline Cable Flyes
• DB Rear Delts - lie face down on a incline bench for these - lightweight -slowly
• Weighted Bar or Bench Dips - 2 Sets of 25 Reps
• 100 Full Weighted Sit-ups - non-stop or in sets of 10,25,50, etc - just get them done try to use as heavy of weight as possible - I'll probably try a 30-40 lb dumbbell
• 50 Hanging Knee Raises

Check back tomorrow to find a butt-kicker Gut Check Workout to finish off your week. I hope your workouts and training is going well. If you have any questions, please let me know. Have a great day!

Aug 01, Wed - Make-up

Hey Gang,

Sorry I was unable to post a workout yesterday. Was out of the office most of the day. Here's what I was able to squeeze in if you would like to keep it for future reference.

Outdoor Fitness Workout

Wednesday's are group run days. We generally meet at 6 AM for a little 4-6 Mile Run. Yesterday we hit Penasquitos Canyon for a trail run. Great way to start the day. Some of the group decided to either hit the pool or the gym for some cycling. It's up to you. Use this day for a good little cardio burn. Have fun!

Strength Training Workout

The schedule for this week has you taking Wed. off from strength training. Gives the muscles a break and time to recover. But I did do a Gut Check Workout.

Gut Check Workout

• 15 Overhand thumbs touching Pull-ups
• 50 Push-ups
• 50 Dips
• 15 Underhand pinkies touching Chin-ups
• 40 Push-ups
• 40 Dips
• 15 Overhand Wide grip Pull-ups
• 30 Push-ups
• 30 Dips
• 15 Regular Chin-ups
• 20 Push-ups
• 20 Dips
• Max set of Pull-ups
• 10 Push-ups
• 10 Dips

You can for wrong with this workout. It's a great little upper body smoker! Have fun!

Fitness Challenge Testing

For those of you that are interested in testing yourself and following along with our 12 Week Challenge, I'll list the tests that we used. I started out by taking everyone's bodyfat measurements. Next, I used 5 different fitness tests to use as a baseline and to track their progress. The 5 tests were;

1. 200 Meter Dash
2. Standing DB Squat-curl-overhead presses for 90 seconds - as many as possible
3. Stairs x 3 - this was timed using a very long set of stairs
4. Weighted Sit-ups for 90 seconds - girls used 10lbs and guys used 20lbs
5. One Mile - timed

At the end of 12 Weeks I will test again. Our Challenge is based upon Fitness Progress, not weight loss. In addition we'll be looking at accountability, dedication, motivation and hard work. The goal is to get everyone to really embrace fitness and a healthy lifestyle and incorporate it into their life.

July 31, Tues

Hey Gang!

Real quick, each day I'll list various workouts. From Outdoor workouts to one's done in a gym, even to things you can do at home. Don't think you have to do all of them. These are only options. I generally do the Outdoor Workout in the early morning and the Strength Training at lunch. This works for me. Now you need to find a schedule that will work for you.

Outdoor Fitness Workout

Today we focused on the lower body. Started out with half mile warm-up to get the blood flowing.

• 50 Jumping Jacks
• 200 Meter run
• 20 DB Squats
• 20 Alternating Step-ups
• 20 Lunges
• 400 M run
• repeat 3 sets of 20
• 600 M run
• repeat
• 800 M run
• repeat
• 600 M run
• repeat
• 400 M run
• repeat
• 200 M run
• 5 minutes of AB work
• 10 minutes of stretching

Strength Training Workout

Today's workout will again be similar to last weeks. We'll be hitting Chest/Shoulder/Triceps. I want to get you in the habit of moving quickly from exercise to exercise. Be sure to hit it hard for 2 Sets of 10. I believe in "Quality over Quantity!"

• Barbell Bench Press
• Seated Overhead Press
• DB Incline Press
• Standing DB Arnold Presses
• Triceps Pressdown
• Cable Flyes
• Cable Rear Deltoids Cross-overs
• Parallel Bar Dips
• Front Raises
• Close-grip Bench Press
• DB Kick backs
• Weighted Sit-ups
• Hanging Knee Raises

If you have time, try to cool down for 5-10 min., followed by some light stretching.

Gut Check Workout

I'll start posting these workouts Mon, Wed & Fri. They're an added little bonus to really give ya a kick in the rear. Have fun with them. Try to time the Gut Check and let me know how it goes.

Have a great day and an awesome workout! Keep me posted on your progress!

Start of the 12 Week Fitness Challenge

Hey Gang!

Today is the beginning of our 12 Week Fitness Challenge which will end the week before Halloween. My goal is to help you get in incredible shape, incorporate fitness into your life and have a great time while doing it. For the next 12 Weeks I'll be listing a daily Outdoor Fitness Workout, a Home/Gym Workout and an occasional Gut Check Workout. Feel free to use what you want. You can take some of this and make it your own. Remember, this workout has to become your own for you to continue after the 12 Weeks is up.

Outdoor Fitness Workout

This workout will be pretty similar to the one we do at 6 AM at the park we meet at. You could probably do this workout at the park, at home or even the gym. Our 5-day AM format is;
Mon - upper body, Tues - lower body, Wed - Run/cardio, Thurs- lower body & Fri - upper body. Remember, if the workout is too hard or too easy, please modify it to suit your needs. This is all about you! We always start out with 5-10 minutes of jogging to get the blood flowing.

• 50 Jumping Jacks
• Pull-up & Push-up Super set - Remember to move quickly from exercise to exercise
• 10 Overhand Thumbs Touching pull-ups - 10 push-ups
• 10 Pinkies touching pull-ups - 10 push-ups
• 10 Overhand wide-grip pull-ups - 10 push-ups
• 10 Regular grip palms facing chin-ups - 10 push-ups
• 10 Overhand regular width pull-ups - 10 push-ups
• 50 Jumping Jacks
• Dips & Crunch Drop-set - On a bench or parallel bars if you have them (Nice and slow with a pause)
• 20 dips - 20 crunches
• 17 dips - 17 crunches
• 15 dips - 15 crunches
• 13 dips - 13 crunches
• 10 dips - 10 crunches
• 50 Jumping Jacks
• DB Squat Presses & Sit-ups
• 5 Sets of 10 DB Squat Presses with 20 full un-anchored sit-ups between
• 2 Sets of 20 DB Concentration curls / DB Kickbacks
• 2 Sets of 20 Leg lifts
• 5-10 min stretching

Strength Training Workout

You'll see that I'm constantly changing my strength training workouts up. I like to keep them fun and interesting. For the next couple weeks we'll be lifting 4 days a week, then I'll probably cut it down to 3 day routine, then maybe back to 4 days or 2 days. We'll see then. This weeks will be similar to last weeks. Same basic format just to help ya get started. We'll really change it up next week and the following weeks. I generally divide my weekly routines up into Chest/Shoulders/Triceps and Legs/Back/Biceps. This is one of my favorite formats, the Push-Pull breakdown. I've found that it works well to hit all the major muscle groups and allows plenty of rest in between. It's great for maintaining general fitness. Remember, this week is still 2 Sets of 10-12 Reps.

• 5-10 Minute Warm-up
• Barbell Deadlift
• Lat pull downs
• DB Squats
• DB One-arm row
• Single Leg Curl
• Barbell curl
• Single Leg Extension
• DB Hammer curl
• DB Calf Raise
• DB Shrugs
• Ab exercise
• Wrist curl
• Hanging knee raises
• Low-back Hyper extensions or Superman's
  * I like to take 2 or 3 exercises at a time and rotate quickly through them to get my heart rate up and to speed up the workout.

Gut Check Workout

• 10-15 Pull-ups
• 25 Box jumps
• 25 Starbursts
• 25 Mountain Climbers - single count
• 25 Fingers to Toes - lie on back, arms and legs extended in the air, try to reach up and touch fingers to toes, similar to a crunch
• 25 Flutter kicks
• REPEAT 4 TIMES

Have fun with the workouts. Let me know what you think. Would love to have your feedback and input. Have a great day!

Joe Decker

July 26, Thurs - Changing it up

Hey Gang,

Remember, what I want you to notice today is how we change some of the various workout variables. We'll change reps, sets, rest time to using barbells, dumbbells, machines and your own body weight. This keeps it interesting and constantly challenges your body to function differently each workout. This will help you continue to achieve results and stay motivated. I'll start with my Outdoor Fitness workout and then list today's gym workout.

Outdoor Fitness Workout
-This morning we jogged for about 10 minutes to a hill that's roughly 800 meters/ half-mile long with about a 10% incline. From the bottom we tried to run up it, without stopping to walk. We repeated this twice. It took between 4-6 minutes each time. You can try this on a hill that's close to you or on a treadmill at an easy jog.
-Next we did 50 squats with 15-30 lb dumbbells. Hold the db's in a curl position under your chin. Squat down and touch your elbows to your knees. Repeat.
-50 Walking lunges - single count
-50 Alternating Step-ups on a bench
-50 Box-jumps
-1 minute timed sit-ups holding a 15-30 lb db
-1 min plank position
-5-10 min stretching

Strength Training Workout
-Today's workout will be similar to Monday's - Chest, Shoulders, Triceps. We'll still do 2 Sets of 10-12 Reps. I'll change up Exercises, type and order. Here it goes;

-5-10 min Warm-up - 20 Jumping Jacks - 20 push-ups - 10 pull-ups

• Standing 1-arm DB presses - 10-12 w/each arm - start w/non-dominate arm
• DB Flat Bench Press
• DB 1-arm Snatch - this is an Olympic lift -pretty tough, but great exercise
• Barbell Incline Press
• Lying Triceps Extensions or Skull Crushers - lie on a flat bench - bring bar to your forehead
• Decline Cable Flyes
• DB Rear Delts - lie face down on a incline bench for these - lightweight -slowly
• Weighted Bar or Bench Dips
• 100 Full Sit-ups - non-stop or in sets of 10,25,50, etc - just get them done
• 50 Hanging Knee Raises

I'll put together a real butt-kicker Gut Check Workout for Friday. Stay tuned. Let me know if you have any questions concerning today's workout. Good luck! Have a great day!

Joe Decker

Legs/Back/Biceps Workout

I forgot to mention yesterday, that I teach Outdoor Fitness classes 5 days a week at 6 AM and 5 PM. I'll list that workout first because I do it first thing in the morning. I generally hit the gym at lunch time to get in my strength training. If you can possibly incorporate both workouts in during the day, you'll really notice your fitness level improve dramatically. Many just do the Outdoor Fitness class because it's extremely challenging and comprehensive. It's your call.

Today's Morning Workout;
This morning we hit the road for a little Speed Play or Fartlek Training. You can try this on the road, a treadmill, or any other piece of cardio equipment. The primary goal is to have fun with it. We ran from light pole to light pole. Run about 80-90% to a light pole, then slow easy jog to the next. Repeat. Sometimes I will throw in 2 or 3 light poles or stop lights to make it interesting. If you are doing this in the gym, you can pick it up from song to song, from commercial to commercial or minute to minute. It's your call. Be creative and have fun with it. Remember, 5-10 minute cool-down and stretching afterwards.

Strength Training Workout;
Yesterday we hit Chest/Shoulder/Triceps, today we'll hit Legs/Back/Biceps. This is one of my favorite formats, the Push-Pull breakdown. I've found that it works well to hit all the major muscle groups and allows plenty of rest in between. It's great for maintaining general fitness. Remember, this week is 2 Sets of 10-12 Reps.

• Overhand Pull-ups
• Barbell Squat
• DB Deadlift
• Chin-ups
• Single Leg Extensions
• Seated Cable Row
• Single Leg Curl
• Lat pull downs
• DB Calf Raise
• DB Shrugs
• Straight bar curl - focus on the negative
• Ab exercise
• DB Hammer curl
• Hanging knee raises
• Wrist curl
• Low-back Hyper extensions or Supermans

* I like to take 2 or 3 exercises at a time and rotate quickly through them to get my heart rate up and to speed up the workout.

Gut Check Workout;

• 10-15 Pull-ups
• 25 Starbursts
• 25 Fingers to Toes - lie on back, arms and legs extended in the air, try to reach up and touch fingers to toes, similar to a crunch
• 25 Mountain Climbers - single count
• REPEAT 4 TIMES

As usual, please let me know what ya think. I always appreciate your feedback. Enjoy the workout. Remember, "that's why we call it working out, not hanging out!" HOO-RAH! Have fun!

Joe Decker

About My Workouts

Hey Gang,

I've been getting some specific questions about my workouts and wanted to try to clear things up the best that I can. First, I've been competing in Powerlifting for 23 years, Strongman competitions for 10 years, and Ultra Running for about 10 years too. The daily and weekly workouts that I utilize are a combination of my years of competitive experience, college education, military background and rugged farm upbringing. This workout format is the same that I used to break a Guinness World Record for Fitness in 2000. Trust me, it will work.

Real quick, what is Fitness? Some say it's looking like a supermodel or having big muscles. Fitness is different things to many different people, but by definition fitness is a mixture of cardio endurance, muscular endurance & strength, flexibility and body composition. This is the definition of fitness that I subscribe too. This is what you will get from my workouts. My goal is to help you achieve total body fitness through a very comprehensive and well rounded workout format. The things we tend to value most in life are the things that we work the hardest to obtain. "Long. Strong. Fast. Fit!"

I hope this helps. Let me know if you have any additional questions.

Joe Decker

Chest/Shoulders/Tricep Workout

Hey Gang,

Like I said before, I'm going to try to change as many of the workout variables weekly as possible. From sets & reps to the number of days you workout per week. This will help keep it fresh, really challenge your body and get you the results that you want. The first workout that I list will be primarily a gym workout. The second will be a "Gut Check" workout that can be done at the local playground, home or at the gym. I'm going to start off this Monday with the Push muscles; chest, shoulders and triceps. Try to use as heavy of weight as possible for each set and move quickly between exercises. Each exercise will be performed for 2 Sets of 10-12 Reps.

-Easy One Mile warm-up Run

Workout

• Barbell Bench Press
• Overhead Press
• DB Incline Press
• Standing DB Arnold Presses
• Triceps Pressdown
• Cable Flyes
• Cable Rear Deltoids Cross-overs
• Parallel Bar Dips
• Front Raises
• Close-grip Bench Press
• DB Kick backs
• Weighted Sit-ups
• Hanging Knee Raises

* I like to perform and time the Gut Check Workout as soon as I'm done with the above workout. It'll only make you that much stronger if you do it while you're tired rather than doing it fresh all the time. Suck it up and knock it out!

Gut Check Workout

• 50 Jumping Jacks - one count
• 50 Overhead DB Presses - 3o lbs
• 50 Push-ups
• 50 Bench dips
• 50 Ab crunches
• 30 Jumping Jacks - one count
• 30 Overhead DB Presses - 3o lbs
• 30 Push-ups
• 30 Bench dips
• 30 Ab crunches
• 20 Jumping Jacks - one count
• 20 Overhead DB Presses - 3o lbs
• 20 Push-ups
• 20 Bench dips
• 20 Ab crunches

Email me at worldsfittestman@aol.com and let me know what ya think of these workouts. I would appreciate the input. It'll help me improve them for future use. Have a great day!

Joe Decker

Movie "300" Workout

If any of ya have seen the movie "300", you've probably wondered how the actors got those incredible physiques. Let me tell ya, it came through a tremendous amount of dedication, perseverance and training. Master Trainer, Mark Twight, of Gym Jones - Gym Jones - Knowledge - "300" put these guys on a pretty serious program of old school strength training. In addition, there was a high degree of accountability. Staying at home in bed was not an option. Best of all was their motto, "appearance is a consequence of fitness!"

Many of their workouts were similar to the one's that you guys do with me on a daily basis. Unfortunately you don't have 10 hours a day to workout. If you did, you might look like that too. This stuff works. "Only through hard work, dedication, motivation and perseverance will you see the results that you want and deserve. Remember this, no one owes you anything. "You get what you work for."

If you or someone you know is up for the challenge, listed below is the "300" Workout. It was a right of passage for the actors and stuntmen of the movie. I gave it a try today. It's tough as hell. Took me 12 minutes and 10 seconds and I was hurting! You will have to hang in there, work hard and just keep going. You can do it. Give it a try!

“300” Challenge
-25x Pull-up
-50x Deadlift @ 135#
-50x Push-up
-50x Box Jump @ 24” box
-50x Floor Wiper @ 135# (one-count) -the link below has a video description of these
-50x KB Clean and Press @ 36# (KB must touch floor between reps) (I used a 35 lb dumbbell since I didn't have a Kettlebell)
-25x Pull-up
300 reps total

*Floor Wipers - Josh Hillis' Fat Loss and Fitness Articles: Video: Floor Wipers from the 300 Workout

This is definitely a keeper. Remember, if you can't do this on your first attempt, try, try again until you succeed. I'd love to hear your feedback concerning this workout. Drop me a line if you get a chance. Good luck!

Joe Decker

Oldie but a Goody!

I've been doing this workout for years but have never actually timed it. It's a good one. I'm going to modify it to make it a little tougher. The first set of numbers is for all my HOORAHS. The second set is a little easier. You decide which one to attempt. This might hurt! Ok, here we go;

Push-Dip-Pull Workout

1. 50 push-ups / 30 push-ups - This is the modified side - still challenging though
2. 50 dips / 30 dips
3. 10 Jumping Pull-ups (from the floor, you jump to the bar and do a complete pull-up. Lower yourself down slowly and drop to the floor. Repeat)/ 10 Modified
4. 40 push-ups / 25 push-ups
5. 40 dips / 25 dips
6. 10 Jumping Pull-ups / 10 Mods
7. 30 push-ups / 20 push-ups
8. 30 dips / 20 dips
9. 10 Jumping Pull-ups / 10 Mods
10. 20 push-ups / 15 push-ups
11. 20 dips / 15 dips
12. 10 Jumping Pull-ups / 10 Mods
13. 10 push-ups
14. 10 dips
15. 10 Jumping Pull-ups / 10 Mods
16. TIME

This is a good one. I like to try to do it a couple times a week. It really helps your push-ups and dips. The Plyo or Jumping Pull-ups will get your heart rate up too. Let me know how it goes!