Swimming In Manuals River With The Pup…

One afternoon last week Patricia and I took our dog Sasha and went swimming in Manuals river. The swimming hole is only about a 25 minute walk from our place. This is the same trail that I often go mountain biking and walking on for my cardio workouts.

It was a beautiful day, the water was warm, and we had a blast and the dog loved it as well. Here are some pics that we took...

Back and Bicep Workout...

On Thursday I was training a personal training client of mine in the gym and he was scheduled to work back and biceps and I decided to jump in and train with him as a training partner. I sometimes do this when I'm extra busy and don't have time to schedule an extra trip to the gym for myself.

This works out as a win - win situation, because I get my own workout done, and my clients can watch my form as I perform the exercises so it helps them get a better understanding of what they should be doing as well.

Note:
If you've been following along with my workouts you may notice that for the routine I'm doing now I normally only do 2 heavy work sets. But because I was training with one of my clients and his particular routine was for 3 heavy sets per exercise, that's what I did as well.

Each exercise was proceeded with as many warm ups as needed.

T-Bar Rows
3 x 6 with 4 plates

V-Bar Lat Pull Downs
3 x 6 with 175 lbs.

Seated Cable Rows With Parallel Grip
3 x 6 with 200 lbs.

Face Pulls
3 x 6 with 150 lbs.

Preacher Curl Machine
3 x 6 with 100 lbs.

Dumbbell Hammer Curls
3 x 6 with 60 lbs. dumbbells

Leg Machine Workout…

On Tuesday myself and Patricia trained legs. We used did some different machine exercises and worked the legs from all angles, including the inner and outer thigh machines (which most guys tend to ignore).

I've posted a video clip here of Patricia doing the leg workout. We both did the same exercises set for set.



These are the exercises and weights used in the video...

Leg Extensions:
2 x 10 with 90 lbs.

Seated Leg Curls:
2 x 10 with 90 lbs.

Outer Thigh Machine:
2 x 10 with 130 lbs.

Inner Thigh Machine:
2 x 10 with 130 lbs.

Glute Kick Backs:
2 x 10 with 110 lbs.

Hyper Extensions:
3 x 15 with bodyweight

Bodyweight Lunges:
2 x 10 with bodyweight

Changes behind the scenes at LeeHayward.com

We are making some changes behind the scenes here at www.LeeHayward.com

Up until now I was pretty much a one man show running the entire website myself. But now my girlfriend Patricia Crocker will be working full time as my personal assistant. Patricia will be answering customer e-mail, handling the orders, and all the day-to-day stuff.


This will provide faster and better service to you, while allowing me more time to focus on adding new workouts, articles, videos, and other valuable content to the website. As well as spending more time doing one-on-one personal coaching and customized diet plans.

With in the next month or two once we have everything running smoothly, Patricia will be starting her own special female fitness section on the website as well. So that is something that you can keep an eye out for in the future.

Patricia is no stranger to the iron game. She been training seriously since 2000 and has competed in several bodybuilding shows. Winning the overall title in 4 provincial level competitions as well as the overall title at the 2006 Atlantic Canadian Bodybuilding Championships.

For the past 2 years she has taken a break from bodybuilding competition and has been seriously training in Brazilian Ju-Jitsu.

Back Work Out...

Back Work Out July 19, 2008 at Global Gym.

Note: each exercise is proceeded by as many warm up sets as needed.

Hammer Strength Pull Downs
2 sets with 225 lbs. x 6 reps

Bodyweight Rows:
50 total reps
This is an awesome exercise. I’ve never really focused on it before. But since my muscle tear I haven’t been able to do chin ups and pull ups with my bodyweight so I’m going to do these instead. It is almost like doing push ups for the back, you can do higher reps and get a great pump.

1 Arm Dumbbell Rows:
2 sets with 85’s x 6 reps

Hammer Strength High Row Machine:
2 sets with 200 lbs. x 6 reps

Hyper Extensions:
100 Total Reps

Cable Pull Down Ab Crunches:
2 sets with 70 lbs. x 15 reps

Chest and Shoulder Work Out...

Chest and Shoulder Work Out - July 18, 2008 at Global Gym.

Hammer Strength High Incline Bench Press
2 sets with 225 lbs. x 6 reps

Dumbbell Bench Press
2 sets with 100’s x 6 reps

Pec Dec Flyes
2 sets with 200 lbs. x 6 reps

1 Arm Rear Delt Cable Flyes
2 sets with 40 lbs. x 6 reps

1 Arm Side Lateral Cable Raises
2 sets with 45 lbs. x 6 reps

Hammer Strength Shoulder Press Machine
2 sets with 310 lbs. x 6 reps

Muscle Building Nutrition - Part 1...

A few weeks ago I sent out an e-mail to my bodybuilding tips newsletter and asked the readers what aspects of building muscle, losing fat, and getting in shape that they wanted to learn about the most.

Well hands down the most popular topic was nutrition. There seems to be so much confusion and mis-information out there when it comes nutrition that people just don’t know what they should be eating.

So over the past few days I’ve put together a presentation covering the basics of a good eating plan that will support you in your achieving muscle building and fat loss goals.

I have to admit I’m not the most technically savvy when it comes to all this multimedia stuff. So the presentation transitions, etc. may not be perfect, but the information that is covered is solid stuff and that’s all that really matters.

Please watch over the first part of the Muscle Building Nutrition presentation and leave me a comment about it. This is my first time putting together this type of presentation so any feedback is welcomed (good or bad).

Make sure to turn up your speakers so you can hear the audio.


Muscle Building Nutrition Presentation - Part 1 A




Muscle Building Nutrition Presentation - Part 1 B