Total Body

     Today (Saturday) I played around a bit with a total body workout. I added in a little arms, shoulders, chest, and core into the routine. I started off with a run and then went straight into the workout. I still prefer isolating specific groups on certain days but this was an effective workout and I could definitely feel it testing my athleticism. I'm going to start incorporating more of these into my split as I try to shed off more fat. The emphasis will be placed on practical movements that bring much more core and flexibility into play. I will not be doing anything with heavy olympic lifts and maxreps (crossfit.)
     For organization's sake, I've put the workout into sections. I performed the exercises in the same order as shown below. Rest breaks should be 25 seconds max in between sets. You'll notice that there is an emphasis on supersets. I love these and try to incorporate them as much as possible since I love pushing my respiratory system as far as I can. I have exercise induced asthma, but I've worked to virtually eliminate its presence in my life by slowly training my respiratory system using an integrated cardio and superset approach.

Workout
1) 1.5 mile run @ 6:45 pace

2) [superset] Cable Crunches + Lateral Raises
-5x10 (on each exercise) w/ 80 lbs. on cable crunches and 15 lb. DBs for raises

3) [superset] Hammer Curls + Wide-Grip Pullups
-5x10 (5 on each arm) curls w/ 65 lb. DBs
-5x10 pullups

4) [superset] Pushups on Exercise Ball* + Cable Crunches
-5x10 (on each exercise) w/ 80 lbs. on cable crunches

*For this, take a small or medium sized exercise ball and the lightest pre-weighted barbell available. Place the barbell on the point of the sphere closest to your body when leaning over it in pushup position. This movement requires a lot of shoulder and core stabilization so take the reps very slowly. The position would look like this but with a bar in place of the hands:

5) [superset] Atomic Pushups (TRX + perfect pushup grips) + Medicine Ball Slams*
-5x15 (on each exercise)

*Use the 18 lb. med ball for these. Below is a video of a guy performing this movement. I'd say it's a better idea to find a ball that bounces slightly as using a ball like the one shown will ruin the equipment. The goal of this movement is not immediately to slam the ball down as hard as possible but to engage primarily the core, hips, lats, and triceps in that order. Get your power from the core and not your arms.

6) Dragonflags*
-5x8

*This is an extremely advanced workout that requires a well-developed core. It's also my favorite ab exercise. It will push your core to its limit. The most important thing is to avoid activating too many stabilizers in the back and the hips. The emphasis should be on the rectus abdominis throughout the movement. If you feel the stress move toward your hips or back, stop immediately and rest before performing the movement again. If you have to go one rep per set, that's fine as long as the reps are controlled. Below is a tutorial on this exercise:

Diet of the Day

Meal 1:
-27g whey protein shake w/ 2% milk
-3 Aidell's chicken meatballs
-5 eggs worth of egg whites
-Raspberry, blackberry, blueberry, and banana smoothie w/ 2% milk and orange juice (2 cups total)

Meal 2:
-6oz grilled chicken breast
-0.5 cup brown rice
-0.25 avocado

Meal 3:
-8oz grilled chicken breast
-1 cup brown rice

Meal 4 (post-workout):
-35g whey protein shake w/2% milk
-Banana with peanut butter
-1 cup raspberries

Meal 5:
-Two 6oz grilled chickens
-4oz grilled chicken chopped into rice and avocado bowl
-0.25 avocado
-0.75 cup brown rice