MVP Countdown Workout - 100 Days Until My 50th Birthday

100 days until I turn 50. 100 days is enough time to make some improvements in my everyday life including my Faith, Fitness and Finance.

Today's workout was an early morning Kettlebell outdoor workout in the backyard.

35lb Kettlebell

Swings2 hand swings - 30 seconds
Hand to Hand swings 30 seconds
2 hand swings - 30 seconds
Hand to Hand swings - 30 seoonds

Snatches
20 Snatches Each Side (ES)
15 Snatches (ES)
10 Snatches (ES)
5 Snathces (ES)

6 Minute Tabata
4 rounds of 20 seconds of exercise 10 seconds of around the world

High Pulls (right side rounds 1 & 2 - left side rounds 3 & 4)
Windmills (right side rounds 1 & 2 - left side rounds 3 & 4)
Reverse Lunges

6 Minute Tabata
4 rounds of 20 seconds of exercise 10 seconds of around the world

Tactital Lunges
Swings (Right Hand, Left Hand, Hand to Hand & 2 Hand)
Squat Kicks

6 Minute Tabata
4 rounds of 20 seconds of exercise 10 seconds of around the world

Clean & Press (right side rounds 1 & 2 - left side rounds 3 & 4)
Figure 8's
Surrenders (right side rounds 1 & 2 - left side rounds 3 & 4)

Swings2 hand swings - 30 seconds
Hand to Hand swings 30 seconds
2 hand swings - 30 seconds
Hand to Hand swings - 30 seoonds

MVP Countdown Workout - 107 Days Until My 50th Birthday

Tuesday was my cross training day. I did a challenging Kettlebell workout. Kettlebells are starting to become my favorite routine.

Here's the workout:

Jump rope - 1 minute
Swings - 2 minutes
Jump rope - 90 seconds
Swings - 2 minutes

Right Arm Clean & Press - 30 seconds
Right Arm Shoulder Press - 30 seconds
Left Arm Clean & Press - 30 seconds
Left Arm Shoulder Press - 30 seconds
Push Up Tab - 30 seconds
Squat & Press - 30 seconds
Burpees with a Press - 30 seconds
Plank to Push Up - 30 seconds
(Repeat)

First round was with a 45lb Kettlebell
Second round was with a 35lb Kettlebell

MVP Countdown Workout - 109 Days Until My 50th Birthday

Today was an 8 mile early morning run. Feels great to complete a long run and to finish it off with church and family fellowship. that's what Get Fit 4 Christ is all about.

For more info on my book entitled Get Fit 4 Christ log onto www.getfit4christ.com

MVP Countdown Workout - 111 Days Until My 50th Birthday

Today was a combination of strength training, Kettlebell Training and running.

Strength Training Workout

Seated Dumbbell Curls
20 lbs - 1x12
30 lbs - 1x12
40 lbs - 1x12

Standing Alternating Dumbbell Curls
40 lbs - 1x12 Each Side (ES)
45 lbs - 1x10 ES
50 lbs - 1x5 ES

Barbell Curls
50lbs - 1x12
70lbs - 1x10
90lbs - 1x5

Pull Ups 1x12

Seated Dumbbell Lat Pulls
25lbs - 1x12
30lbs - 1x10
40lbs - 1x10

Leg Curls
30lbs - 1x10
50lbs - 1x8
70lbs - 1x5
90lbs - 1x3
110lbs - 1x3

Kettlebell Workout

Turkish Get Ups - 35lbs 5 ES
2 Hand Swings - 40lbs - 60 seconds
Clean & Press - 40lbs - 10 ES
High Pulls - 40lbs - 10 ES
Snatches - 40lbs - 10 ES
Squat Press - 40lbs - 10 ES
Turkish Get Ups 35lbs 5 ES
High Pulls - 40lbs - 10 ES
Snatches - 40lbs - 10 ES
Squat Press - 40lbs - 10 ES

3 Mile Run

Saturday is an off day. I have an 8 mile run on Sunday. Overall I feel great and blessed and I'm optimistic about the future.

MVP Countdown Workout - 112 Days Until My 50th Birthday

15 Minute Swim

Kettlebell Workout

Part 1
10 - 2 Hand Swings - 45lbs
Clean & Press (Right)40lbs - 30 Seconds
10 - 2 Hand Swings - 45lbs
Clean & Press (Left) - 40lbs - 30 Seconds
10 - 2 Hand Swings - 45lbs
Snatches (Right) - 40lbs - 30 Seconds
10 - 2 Hand Swings - 45lbs
Snatches (Left) - 40lbs - 30 Seconds
10 - 2 Hand Swings - 45lbs
Bupress - 30 Seconds
10 - 2 Hand Swings - 45lbs
2 KB Farmers Walk - 30lbs - 30 Seconds
Bupress - 30 Seconds
10 - 2 Hand Swings - 45lbs
2 KB Farmers Walk - 30lbs - 30 Seconds

Part 2
Tactical Lunge - 45lbs - 30 Seconds
Right Arm Military Press - 45 lbs - 30 Seconds
Push Up Tap - 30 Seconds
Tactical Lunge - 45lbs - 30 Seconds
Left Arm Military Press - 45 lbs - 30 Seconds
Tactical Lunge - 45lbs - 30 Seconds
Push Up Tap - 30 Seconds

Part 3
Vampires - 40lbs - 30 Seconds
Mason Twist - 40lbs - 30 Seconds

Swimming for me is a challenge but worth it because it helps increase my endurance. The Kettlebell training was a breeze today. The farmers walk were a real challenge. Once again I feel great, I need to take this momentium with me in my to take me spirtiual life and business life to the next level.

MVP Countdown Workout - 113 Days Until My 50th Birthday

Today's Workout
3-Mile night time run.

Weather was a lot cooler doing a night time run, however I do run slower because of the night vision.

Quote of the day -

"If you are determined enough and willing to pay the price, you can get it done."

MVP Countdown Workout - 114 Days Until My 50th Birthday

Today was a rest day and a day of pray and fasting.

Here are the benefits of a fast:

1. Builds energy
2. Restores vigor and vitality
3. Helps regulate the metabolism
4. Helps slow down aging
5. Removes accumulated wastes and toxins
6. Helps improve skin
7. Helps build discipline

On the spiritual side, it is important to remember that fasting is not a method of punishing our bodies and it is not be used as a dieting method. You should not spend time in prayer and fasting in order to lose weight, but rather to gain a deeper relationship with God. Tom Ciola, author of Moses Wasn't Fat says “fasting is a deliberate physical self-denial for spiritual growth. It enables us to have a more focused prayer life while at the same time develop a greater intimacy with God. Fasting also helps deliver us from the bondage of sin and addictions since fasting helps give us power over the flesh.”

Fasting is good medicine for your mind, body and soul. You will become a MVP as a result of fasting. Therefore, take fasting seriously because it is a very powerful weapon to Get Fit 4 Christ and in defeating your giants.

MVP Countdown Workout - 115 Days Until My 50th Birthday

My hamstrings are very sore from yesterday's 7-mile run.

Here's today's workout:

1 mile run from the crib to the gym.

Bench Press - 135lbs - 1x10
Tricep Kickback - 30lbs - 1x10
Seated Dumbell Press - 40lbs - 1x10

Bench Press - 185lbs - 1x8
Barbell Curl - 70lbs - 1x8
High Pull - 70lbs - 1x8

Bench Press - 205lbs - 1x5
Pull Ups 1x15
Standing Dumbell Shoulder Shrugs - 65lbs - 1x15

Bench Press - 225lbs - 1x2

Leg Extensions
60lbs - 1x15
80lbs - 1x15
100lbs - 1x15

Bench Press 135lbs 1x20
Seated Dumbell Press 30lbs 1x20
Elevated Push Ups 1x20
Leg Press 135lbs 1x20

1 mile run from the gym to the crib.

Once again I'm feeling great endorphins really kick in today. I'm taking a rest day tomorrow. It will be a day of pray and fasting.

MVP Countdown Workout - 116 Days Until My 50th Birthday

Today's Workout included:

Weight Training:

Seated Dumbell Shoulder Shrug
40 lbs - 2x20
50 lbs - 2x20
60 lbs - 2x20
70 lbs - 2x20

Standing Barbell Shoulder Shrug

100 lbs - 3x15
125 lbs - 3x15
150 lbs - 3x15
180 lbs - 3x15

Stiff Leg

40 lbs - 30 reps
50 lbs - 24 reps
70 lbs - 15 reps
80 lbs - 15 reps

Leg Curls

40 lbs - 3x8
50 lbs - 2x8
60 lbs - 2x5
70 lbs - 2x2
30 lbs - 1x12

Full Body Press

100 lbs - 2x10
125 lbs - 2x8

7-Mile Run

The Full Body Press was very challenging. The weather was hot and humid and the 7-mile run was brutal, I had to walk a lot during the run but I did finish.

Overall I feel great.

MVP Countdown Workout - 117 Days Until My 50th Birthday

Today is a rest day.

I'm resting up for a long run of 7 miles on Sunday. Tonight I'll take in a live Professional Boxing Bout with Devon Alexander taking on Lucas Matthysse.

MVP Countdown Workout - 118 Days Until My 50th Birthday

I will be turning 50 on October 21st and my fitness quest is to run the Rock 'n' Roll Full Marathon on October 23rd. For the next few weeks I will blog my progress and also my mood swings.

Today's Workout -

A - 5 Sets of 2 Hand Kettlebell Swings

B1- Kettlebell Clean & Press - 3 sets of 10
B2- Elevated Perfect Push Ups - 3 sets of 10
B3- Kettlebell Windmills - 3 sets of 10
B4- (1) 20 Vampires (2) 20 Kettlebell Sit Ups (3)20 Clams

C - Tabatas - 20 seconds of Burpees - 10 seconds rest for 4 minutes.

3.2 Mile Run

Today's Workout was great. I exercised outdoors and the weather was perfect 72 degrees. The four minutes of Burpees was a BIG challenge I could only do 4-6 reps within the 20 second time frame. (My Burpees include a push up and tuck jump). Has always Kettlebell workouts are the best and the 3.2 mile run seemed like a walk in the park.

On a mental note, I feel stong and encouraged despite the fact that my mother is suffering from Lymphoma. Lymphoma a cancer in the lymphatic cells of the immune system. I have to be strong for her and my three children and exercising helps me keep strong both mental and spiritually.