Hooman's Story

A workout journal is a wonderful tool to use because it allows you to keep track of your progress. By using this journal, I can look at what my previous workouts so I know exactly what I have to do to push myself a little harder and farther every time I work out.

Before and After Pictures

Here is my workout journal.

DISCLOSURE: EVERYONE NEEDS TO WORKOUT AT THEIR OWN PACE. THE IMPORTANT THING IS THAT YOU DO SOME FORM OF EXERCISE AT LEAST 3 DAYS A WEEK.

Wednesday 9/23/09 abs & shoulders & legs

crunches 4 sets of 15

leg lifts 4 sets of 10

shoulder on GymFlex gym

upright row 3 sets of 20

shoulder press 6 sets of 15

front raises 3 sets of 10

legs on GymFlex

squats 5 sets 20, 18, 16, 14, 12

Thursday 9/24/09 back & biceps

back on M2 Inspire gym

3 super sets

3 x 40 reps = 120 reps

lat pulldown 7 x 10 reps

mid row         5 x  10 reps

chin ups        6 x 10 reps

seated row    7 x 10 reps

biceps on  GymFlex gym

standing curls 7 sets (3 sets of 12 & 4 sets of 10)

Friday 9/25/09 cardiovascular

45 minute bike ride

Friday 9/25/09 cardiovascular

swimming 112 laps

Saturday 9/26/09 chest & triceps

chest

4 super sets flat bench

flat bench dumbbell press 45 lbs.

flat bench dumbbell fly      20 lbs.

4 super sets decline bench

decline dumbbell press      40 lbs.

decline dumbbell fly           20 lbs.

closed grip bench press on GymFlex 5 sets 20, 18, 16, 14, 12

triceps on GymFlex

lying triceps presses 4 sets 20, 18, 16, 14,

lying triceps presses incline 4 sets of 16

Sunday 9/27/09 swimming, legs, and abs

100 laps in the pool

bicycle crunches 5 sets of 15

crunches 3 sets of 15

leg lifts 3 sets of 15

back raises 3 sets 15, 12, 12

squats on Bosu ball 3 sets 20, 16, 12

GymFlex squats 3 sets 16, 16, 10

calf raises 4 sets 18, 18, 15, 12

bicycle crunches 3 sets of 10

crunches 3 sets 12, 10, 10

Monday 9/28/09 shoulders

GymFlex shoulder press 3 sets of 12

GymFlex lateral raises 3 sets of 10

GymFlex upright row 3 sets of 10

GymFlex front shoulder raises 3 sets of 10

Wednesday 9/30/09 back & biceps

back on M2 Inspire gym

3 super sets

3 x 40 reps = 120 reps

lat pulldown 7 x 10 reps

mid row         5 x  10 reps

chin ups        6 x 10 reps

seated row    7 x 10 reps

biceps on  GymFlex gym

standing curls 7 sets (3 sets of 12 & 4 sets of 10)

Thursday 10/1/09 chest & triceps & abs

chest

4 super sets flat bench

flat bench dumbbell press 45 lbs.

flat bench dumbbell fly      20 lbs.

4 super sets decline bench

decline dumbbell press      45 lbs.

decline dumbbell fly           20 lbs.

reverse grip bench press on GymFlex  2 sets of 15

closed grip bench press on GymFlex 6 sets of 15

triceps on GymFlex

laying triceps press 7 sets of 15

bicycle crunches 4 sets of 15

swiss ball crunches 4 sets of 15

punches with 3 lbs. weights 4 sets of 60

lat pulldown 7 x 10 reps

mid row         5 x  10 reps

chin ups        6 x 10 reps

seated row    7 x 10 reps

Friday 10/2/09 day off

Saturday 10/3/09 shoulders & legs

shoulders

shoulder press 3 sets 16, 14, 15

bosu ball lateral raises 10 lbs. dumbbell 3 sets 0f 10

GymFlex upright row 3 sets 16, 14, 15

front raises 3 sets of 10

punches with 3 lbs. weights 3 sets of 60

legs

bosu ball squats 3 sets of 12

GymFlex squats 3 sets 16, 14, 15

bosu ball lunges 3 sets of 10

Sunday 10/4/09 Cardiovascular & abs & back & biceps

swimming 132 laps

bicycle crunches 4 sets of 15

swiss ball crunches 4 sets of 12

back raises bosu ball 4 sets of 15

leg lifts 3 sets of 15

back on M2 Inspire gym

3 super sets

3 x 40 reps = 120 reps

lat pulldown 7 x 10 reps

mid row         5 x  10 reps

chin ups        6 x 10 reps

seated row    7 x 10 reps

biceps

3 supersets

dumbbell curls 20 lbs. x 8 reps

GymFlex straight bar  x 12 reps

Monday 10/5/09 cardiovascular workout on bosu ball for 40 minutes

This is an awesome workout. I will video this and show you. Get a bosu ball quick and it will kick your butt.

Tuesday 10/6/09 chest & triceps & abs & cardiovascular

chest

3 super sets decline bench

decline dumbbell press      45 lbs.

decline dumbbell fly           20 lbs.

3 super sets flat bench

flat bench dumbbell press 45 lbs.

flat bench dumbbell fly      20 lbs.

reverse grip bench press on M2 Inspire gym  3 sets 7 x 10, 7 x 10, 8 x 10

closed grip bench press on GymFlex 3 sets of 25

M2 triceps press down 4 x 10 x 3 sets

lying triceps presses on GymFlex 4 sets of 20

closed grip bench press 10 reps straight into triceps presses 10 reps then 10 closed grip bench press 10 reps then triceps presses 10 reps then 15 reps closed grip bench press and finally 15 triceps presses = 70 reps for my last set.

ran 2 miles

250 crunches

50 bicycle crunches

Wow, I got some crazy training in on this day. I rest very little in between everything so it makes it more intense.

triceps on GymFlex

laying triceps press 7 sets of 15

Wednesday 10/7/09 swimming

1 hour swim

Thursday 10/8/09 swimming & abs

100 crunches

1 hour swim

I have now switched to a full body workout. It is incredible because it is a very high intensity workout designed to burn fat while adding strength and endurance.

The Beautiful thing is that it only takes me 40 minutes to finish after my warm up. It makes you feel incredible afterwards. Only time will tell so keep up with my progress.

Friday 10/9/09

Total Body Workout

The following exercises are  a circuit and I consider them 1 set. I do 3 sets with about 2 minutes rest each set.

Dumbbell Bench Press 45 lb. x 10 reps

Seated Row on M2         5 x 10 reps

Squats of GymFlex         10 reps

Flat Bench Dumbbell Fly  20lb. x 10 reps

Lat Pulldown on M2      7 x 10 reps

Dumbbell Shoulder Press 20 lb. x 10 reps

EZ Bar Curls on M2        6 x 10 reps

Triceps Skull Press on GFT 10 reps

Closed Grip Bench Press On GFT 10 reps

Chin Up on M2                  7 x 10 reps

Calf Raises on GFT          10 reps

Reverse Bench Press on M2 7 x 10 reps

Times 3 sets

Saturday 10/10/09

swimming for 1 hour

Sunday 10/11/09

Total Body Workout

The following exercises are  a circuit and I consider them 1 set. I do 3 sets with about 2 minutes rest each set.

Chin Up on M2                  7 x 10 reps

Decline Dumbbell Bench Press 45 lb. x 10 reps

Squats of GymFlex         10 reps

Lat Pulldown on M2      7 x 10 reps

Decline Bench Dumbbell Fly  20lb. x 10 reps

Dumbbell Shoulder Press 20 lb. x 10 reps

EZ Bar Curls on M2        7 x 10 reps

Triceps Skull Press on GFT 10 reps

Closed Grip Bench Press On GFT 10 reps

Seated Mid Row on M2         7 x 10 reps

Calf Raises on GFT          10 reps

Reverse Bench Press on M2 7 x 10 reps

Upright Row on M2         7 x 10 reps

Times 3 sets in 42 minutes

Monday 10/12/09

Swimming 1 hour

Core training and abs

Tuesday 10/13/09

3 mile run

Wednesday 10/14/09

Total Body Workout

The following exercises are  a circuit and I consider them 1 set. I do 3 sets with about 2 minutes rest each set.

Incline Dumbbell Bench Press 45 lb. x 10 reps

Chin Up on M2                  8 x 10 reps

Squats of GymFlex         10 reps

Flat Bench Dumbbell Fly  20lb. x 10 reps

Lat Pulldown on M2      8 x 10 reps

Dumbbell Arnold Shoulder Press 20 lb. x 10 reps

Calf Raises on GFT          10 reps

EZ Bar Curls on M2        8 x 10 reps

Triceps Skull Press on GFT 10 reps

Closed Grip Bench Press On GFT 10 reps

Seated Mid Row on M2         8 x 10 reps

Reverse Bench Press on M2 8 x 10 reps

Dumbbell Shrugs                   40 lb. x 10 reps

Times 3 sets in 29 minutes

Thursday 10/15/09

3.5 mile run

45 minutes core training and abs

Friday 10/16/09

Total Body Workout

The following exercises are  a circuit and I consider them 1 set. I do 3 sets with about 2 minutes rest each set.

Flat Dumbbell Bench Press 45 lb. x 10 reps

Chin Up on M2                  9 x 10 reps

Squats of GymFlex         10 reps

Flat Bench Dumbbell Fly  30lb. x 8 reps

Lat Pulldown on M2      9 x 8 reps

Calf Raises on GFT          10 reps

Shoulder Press Dumbbell 30 lb. x 8 reps

EZ Bar Curls on M2        9 x 8 reps

Triceps Skull Press on GFT 10 reps

Closed Grip Bench Press On GFT 10 reps

Seated Mid Row on M2         8 x 8 reps

Reverse Bench Press on M2 8 x 8 reps

Dumbbell Shrugs                   45 lb. x 10 reps

3 sets in 32 minutes

Saturday 10/17/09

45 minutes core training and abs

swimming 1 hour

Sunday 10/18/09

Total Body Workout

The following exercises are  a circuit and I consider them 1 set. I do 3 sets with about 2 minutes rest each set.

Chin Up on M2                  9 x 10 reps

Flat Dumbbell Bench Press 45 lb. x 10 reps

Squats of GymFlex         10 reps

Lat Pulldown on M2      8 x 8 reps

Incline Bench Dumbbell Fly  30lb. x 8 reps

Calf Raises with dumbbells 40 lb x 10 reps

Arnold Shoulder Press Dumbbell 20 lb. x 8 reps

EZ Bar Curls on M2        9 x 8 reps

Triceps Skull Press on GFT 10 reps

Closed Grip Bench Press On GFT 10 reps

Seated Mid Row on M2         7 x 8 reps

Reverse Bench Press on M2 8 x 8 reps

Dumbbell Shrugs                   45 lb. x 8 reps

3 sets in 29 minutes

Monday 10/19/09

3 mile run

45 minutes core training and abs

Tuesday 10/20/09

Total Body Workout

The following exercises are  a circuit and I consider them 1 set. I do 3 sets with about 2 minutes rest each set.

Incline Dumbbell Bench Press 45 lb. x 10 reps

Chin Up on M2                  8 x 10 reps

Squats of GymFlex         10 reps

Lat Pulldown on M2      7 x 10 reps

Flat Bench Dumbbell Fly  30lb. x 8 reps

Calf Raises with dumbbells 40 lb x 10 reps

Shoulder Press Dumbbell 30 lb. x 8 reps

EZ Bar Curls on M2        8 x 10 reps

Triceps Press Down on M2 Gym 4 x 10 reps

Closed Grip Bench Press On GFT 10 reps

Seated Mid Row on M2         7 x 10 reps

Reverse Bench Press on M2 8 x 10 reps

Dumbbell Shrugs                   45 lb. x 10 reps

3 sets in 39 minutes

Wednesday 10/21/09

3.5 mile run

45 minutes core training and abs

Thursday 10/22/09

Total Body Workout

The following exercises are  a circuit and I consider them 1 set. I do 3 sets with about 2 minutes rest each set.

Chin Up on M2                  8 x 10 reps

Flat Bench Dumbbell Press 45 lb. x 8 reps

Squats of GymFlex         10 reps

Lat Pulldown on M2      8 x 8 reps

Incline Bench Dumbbell Press  45 lb. x 8 reps

Calf Raises with dumbbells 40 lb x 10 reps

Arnold Shoulder Press Dumbbell 20 lb. x 8 reps

EZ Bar Curls on M2        9 x 8 reps

Triceps Press Down on M2 Gym 5 x 8 reps

Closed Grip Bench Press On GFT 10 reps

Seated Mid Row on M2         8 x 8 rep

Flat Bench Dumbbell Fly  20 lb. x 10 reps

Dumbbell Shrugs                   45 lb. x 10 reps

3 sets in 21 minutes

Friday 10/23/09

took a day off

Saturday 10/24/09

8:00 a.m. 5 k run for charity

Total Body Workout

The following exercises are  a circuit and I consider them 1 set. I do 3 sets with about 2 minutes rest each set.

Incline Bench Dumbbell Press  45 lb. x 8 reps

Chin Up on M2                  9 x 8 reps

Squats of GymFlex         8 reps

Flat Bench Dumbbell Press 45 lb. x 8 reps

Lat Pulldown on M2      8 x 8 reps

Closed Grip Bench Press On GFT 10 reps

Calf Raises with dumbbells 40 lb x 10 reps

Arnold Shoulder Press Dumbbell 20 lb. x 10 reps

dumbbell curls 20 lb. x 10 reps

Triceps Press Down on M2 Gym 5 x 8 reps

Seated Mid Row on M2         8 x 8 rep

Flat Bench Dumbbell Fly  30 lb. x 8 reps

Dumbbell Shrugs                   45 lb. x 10 reps

3 sets in 31 in minutes

Sunday 10/25/09

45 minutes core training and abs

Monday 10/26/09

Total Body Workout

The following exercises are  a circuit and I consider them 1 set. I do 3 sets with about 2 minutes rest each set.

I changed my workout around a little bit. This workout kicked my butt big time.

Flat Bench Dumbbell Press 45 lb. x 10 reps

Chin Up on M2                  9 x 10 reps

Dumbbell Squats into shoulder press 30 lb. x 8 reps (does two of my exercises in one killer exercise wow)

Incline Bench Dumbbell Press  45 lb. x 10 reps

Bent over two arm dumbbell row 30 lb. x 10 reps

Dumbbell power squat into shoulder shrugs 35 lb. x 8 reps (This exercise allows me to add another leg exercise while doing calf raises and shrugs in one exercise. Wow hard.)

dumbbell curls 20 lb. x 10 reps

Flat Bench Dumbbell Fly  20 lb. x 10 reps

Dumbbell Single-leg Romanian Dead lift 20 lb. x 8 reps each leg (Another grueling exercise that I tried for the first time. Love it.)

Lat Pulldown on M2      8 x 8 reps

Upright Row 8 x 10 reps

Triceps Press Down on M2 Gym 4 x 10 reps

3 sets in 43 minutes (One of my best workouts yet. Google any of the exercises that you might not know about. I will soon put some examples up.)

Tuesday 10/27/09

Table of contents for Fight Against Fat the Series

Hooman Hamzehloui 2009

www.HoomanCan.com

Follow me on Twitter

Secret to Success

Do you ever wish you had the secret to success? If you only had the secret that all those successful achievers had, you too could have the success that you have always dreamed of. It doesn’t matter what your definition of success is, what matters is whether or not you believe in your abilities to achieve the success that you desire.

Norman Vincent Peale said, “People become really quite remarkable when they start thinking that they can do things. When they believe in themselves they have the first secret of success. Do you ever wonder how a millionaire can lose their fortune and then come back after reinventing themselves to achieve even greater success than they previously had? Do you think these people are lucky? Do you think they know something that you don’t know? What these achievers know is that they can achieve anything they believe. They are the go-getters of this world, they don’t wait for things to happen, they make things happen. These are the believers of this world.

Are You Really a Believer?

But Hooman, I was a believer too and I didn’t make my dreams come true. Were you really a believer? Or did you doubt your abilities when times got hard and you had a setback or two? Napoleon Hill said, “No man ever achieved worthwhile success who did not, at one time or another, find himself with at least one foot hanging well over the brink of failure.” Most people have failed to make their dreams come true because they quit too soon. How do you know when to quit? It’s always too early to quit when you are chasing your dreams. Your dreams will only come true if you do whatever it takes to make your dreams come true. ITS ENTIRELY UP TO YOU. ITS ENTIRELY UP TO YOU. ITS ENTIRELY UP TO YOU. ITS ENTIRELY UP TO YOU. ITS ENTIRELY UP TO YOU. ITS ENTIRELY UP TO YOU. I can’t stress that enough.

Leading Causes of Failure

One of the leading causes of failure is that people hate feeling the pain that seizes their soul when they experience the trials and tribulations that accompany failure. Everyone in life gets knocked down, but life only rewards those who get back up. You are only defeated when you have accepted failure as your reality. You must refuse to lose. Believe that you can make it happen no matter what obstacle comes your way because if you are a believer, then you will always be an achiever. It doesn’t matter what the dream stealers and non-believers believe you can achieve. It only matters what you believe you can achieve. Do you want financial security? Do you want a better career? Do a better body? Do you want a better relationship? Whatever it is that you desire, its entirely up to you to make it happen. Tell yourself a thousand times a day “I can achieve anything I believe.” Remember the famous words of Henry Ford, “Whether you believe you can or whether you believe you can’t, you are right. I believe in you. Do you believe in you? Take your passion and make your dreams happen. Its only impossible if you think it is.

Hooman Hamzehloui 2009

www.HoomanCan.com

Follow me on Twitter

My fight against fat is going well. I may have won a little battle, but its going to be a long war. Last time I tried to fight fat, I had a little progress and went from 205 down to 185. I didn’t stay committed so I ended up failing big time. This time failure is not an option. I am in it to win it. I challenge you to join me and live a healthier lifestyle. Lets fight against fat together. LETS GO BURN SOME FAT.

Fight Against Fat The Series Table of Contents

Part 1 My Personal Battle With Obesity

Part 2 13 Health Consequences Associated With Obesity

Hooman Hamzehloui 2009

www.HoomanCan.com

Follow me on Twitter

Self Destruction or Self Motivation? Pick Your Power

Self destructive behavior is a tool that many people use as a coping mechanism when things get too difficult to handle. Eating disorders, negative self sabotage, alcohol abuse, drug abuse, self-injury and suicide attempts are just a few of the various forms of self destructive behavior.

This self-punishment is usually a response to a personal failure, which may be real or perceived. If these self destructive behaviors are not dealt with immediately, one can be sure that depression will soon become a problem if it hasn’t already been.

The Poison of Depression

Unless you have tasted the poison of depression, its hard to imagine how nasty it is. I would hear about rich and famous people checking into mental hospitals to deal with depression and I would say to myself, “What in the world could be that wrong in these people’s lives that would cause them to be depressed? These people have it all.” Then after I had the very best year in my life when I had the dream life, the dream girl, the dream home, and all the material things that I ever wanted, I too became depressed. I developed a relationship with depression and it wasn’t fun. I also know that I became depressed because I led myself down that path. I was accountable for my depression.

Its Just a Choice

My depression was one of the best things that ever happened to me. It was during that time that I discovered that all the money in the world doesn’t mean a thing if you are not in total control of your thoughts. Before my depression, I was one of the most motivated people that you would ever meet. After all, it had been my dream to be a motivational speaker since I was 22 years old. However, I let one bad situation lead to some negative thoughts. Those negative thoughts led to more damaging negative thoughts. Negative thinking is like a plague. It spreads so fast its unbelievable. Before I knew it, I had become depressed. Then one day it hit me like a ton of bricks. The only person in the world that could fix my depression was me.

Behavior Modification

Buddha said, “No one saves us but ourselves. No one can and no one may. We ourselves must walk the path.” The decision to take back control over my life was an empowering one. The more positive I thought, the more empowered I became. Before long I was mentally stronger than I had ever been. I was overcoming obstacles and challenges by the day. My empowerment led to more empowerment. I had total control of my life because I was in total control of my thoughts.

Buddha said, “We are what we think. All that we are arises with our thoughts. With our thoughts, we make the world.” Negative thoughts lead to a dark and negative life. The greater your thoughts, the greater your life will be. If you catch yourself being negative remind yourself that negative thoughts = bad feelings. Change your thoughts immediately so you can empower yourself. Whether you are self destructive or self motivated it is entirely up to you. Both behaviors are extremely powerful and can truly effect the quality of your life. Its all up to you to take control of your life. What power are you going to choose? Are you going to choose the dark and damaging power of self destruction? Or are you going to choose the empowering force of self motivation?

Below is 8 Steps to Thought Mastery

1. Reset your mind of everything negative in your life. The past must be forgotten because everyday is a new opportunity to make great things happen.

2. Never think anything negative again. It will seem hard at first so if you catch yourself being negative, simply remind yourself that you are conditioning yourself to be a thought master. Think of something empowering to focus on.

3. Focus on the future and all of the great outcomes that you desire. Focus on your empowering belief system that you are currently creating that is going to allow you to achieve all of the future outcomes you desire. The new version of you will be so much better than the old version of you. Keep giving yourself positive affirmations as much as you can.

4. Visualize everything that you want to do in your life. Your actions will come from your visualization as your thoughts become things. Visualize everything as if it is your current reality.

5. Remind yourself that you don’t believe in failure any more. Failure is just a chance for you to begin again more intelligently. Remember, win or learn, there is no failure.

6. Be flexible in your action plan. If you don’t get the results that you desire, be willing to keep trying different solutions until you achieve your desired outcomes.

7. Condition yourself to believe you can achieve anything you desire. Think big because if you set great expectations then you will have great achievements. Don’t limit your abilities with limited thoughts.

8. Be totally aware of your feelings because bad thoughts = bad feelings. Great thoughts = great feelings. You will find everything in your life getting better because of your awesome new attitude towards life.