Chest, Shoulders, Triceps and Abs - Volume Day!

Greetings,

Today I worked out my shoulders, chest, triceps and abs.  It was a very intense workout because I had to do many reps/sets within 1 hour, hence the name "Volume Day".  On volume day's, I focus on using higher rep's (the number of times I left a weight within a set) with lighter weights that I usually use.  This type of weight lifting leads to a very lean, cut look and really fatigues the muscles.  This type of workout is in contrast to "Heavy Day's" (lifting heavier weights for a lower amount of reps).

Post volume-day pic

Here is my volume-day workout, with links to videos of how to perform the exercise.  I try to keep things simple, fast and challenging.:

Exercise                                  Set, Reps, Weight (lbs)

Chest
Flat Dumbbell Flys                    4,     15,     50
Incline Dumbbell Flys                4,     12,     50
Decline Dumbbell Flys               4,     10,     50       


Shoulders
Seated Machine Press                     4,    12,     140
Standing Dumbbell Front Raise        4,    8,        20
Seated Dumbbell Lateral Raise        4,    8,        20

Triceps
Bench Dips                                4,    17,        Body-weight

Abs
Jack Knife Sit-up                    3,    15
Mountain Climbers                  3,     10
Cross Mountain Climbers        3,     8


I work through these exercise very quickly because I workout on my lunchbreak.  I rest anywhere between 30-60 seconds per set.  I love this workout because it challenges me both physically and mentally.  I am usually in the gym alone when I workout, which helps provide great focus.  I have my high-energy music playing, which helps me to stay motivated and pull through those last reps.  I usually perform this workout 2 times per week, on non-consecutive days. 

My next article will be about Arms & Back - Volume Day.  

Until then, rush to a fitter YOU!

Regards,


-Mike "Camo" Lee
Mountain Rush Fitness

Hello World!

Hello.  My name is Mike "Camo" Lee and this is the official fitness blog for Mountain Rush Fitness.  Coming soon, on this blog, you will find the latest health and fitness information, which will help you reach your health and fitness goals. We will publish original fitness tip articles as well as links to other helpful news and information.  We will also have workout videos, tutorials, fat loss strategies, ebooks, and much more.

So, who am I, you may ask?

I am a Army Veteran who is extremely passionate about health and fitness.  In August 2010, I decided to radically change my health and fitness.  I went from a pudgy 232 lbs to a lean and mean 185 lbs.  That was a fat loss of 47 lbs!  I added a few pounds of muscle and landed at 192 lbs. It took me from August 2010 to June 2011 to achieve this goal.

So, how did I lose 47 lbs of fat?

I lost the fat mainly through running, weight lifting and a fundamental sound meal plan.  On this blog, I am going to step you through exactly how you can do it too.  It was by no means easy.  There was a lot of sacrifice that had to be made in order for me to achieve that goal.  But, I can definitely say that all the hard work paid off.  I am happier and healthier than ever.

My Body Transformation story has been featured on the hugely popular fitness website muscleandstrength.com.  My story is currently the most commented Body Transformation story on their website. There have been a large number of people that have reached out to me letting me know that my fat loss methods have helped them become fit.


Check out Michael Lee's Body Muscle and Strength Body Transformation story here.

http://www.muscleandstrength.com/articles/michael-lee-body-transformation.html

I hope it touches and motivates you as it has for many others. More tips, information and post coming soon...

Regards,

-Mike "Camo" Lee
Mountain Rush Fitness