Archive for September, 2008

Training for the Week of 9/22 – 9/28

Monday, September 29th, 2008

Sticking to the program you design is key to feeling great about yourself, and to experiencing increased success. This is week number 2 of completing 5 workouts; 3 kickboxing and 2 weight lifting.


20 Pull Ups Program Integrated with a Regular Training Routine

Thursday, September 25th, 2008
Pull Up Routine
Pull Up Routine

There is a neat new program at that will help you increase your pull ups. Check it out then read this article.

Someone beat me to the punch. I was going to write a program like this based on what I saw at The 100 Push Ups Challenge, but I just didn’t make the time to do it. So what I will do instead, is to explain how to work this 20 Pull Ups program into your regular training routine so as not to sacrifice the rest of your muscles while on this program. Get ready for some 2-a-day workouts!

The premise of 20 Pull Ups is to combine several training methodologies throughout the week by doing several sets of pull ups each day. This is a 6-8 week program for those who can already do at least 5 pull ups. However, if you can’t do 5 pull ups, there is a slightly longer program that you can use, which incorporates assisted pull ups for the first 4 weeks. Either way, you should give this program a try if you want to be able to do more pull ups.


Training for the Week of 9/15 – 9/21

Monday, September 22nd, 2008

Finally! I pulled off 5 workouts in 5 days. In order to do it I had to train twice on Friday, but I still made it! 3 kickboxing sessions and 2 weight training sessions were completed without a hitch.

If you have a heavy bag at home, try this kickboxing workout:

One rep: Jab, Cross, Hook, 2 quick low kicks (thai kicks), and 3 burpee/push-up combos.

See how many reps you can do in a 4 minute round. Take a minute to rest and drink water. Repeat for 5 rounds. After 25 minutes of this, you will be sweating like a little piggy. Read on to learn about my workouts for the week.


Training for the Week of 9/08 – 9/14

Sunday, September 21st, 2008

This was a good week. I made it to 3 kickboxing workouts and signed up for a membership at the corporate gym where I work. What I consider to by my official comeback workout took place on Thursday and it went a little something like this…


Training for the Month of August

Friday, September 19th, 2008

I spent the month of August recovering from near death at the hands of pulmonary embolii. Towards the end of August I started kickboxing again and let me tell you, I haven’t felt this healthy since the year 2006.

My cardio is improving drastically and soon I will surpass the fitness levels of everyone in my kickboxing class… no offense to anyone in the class who might be reading this, but I will torch you.

I have nothing else to report for the month of August.

Halloween Recipes – Black Bean Dip

Friday, September 19th, 2008

Halloween season is coming and we are going to need some healthy recipes to go with the fall season. As always at Project Swole we prefer to focus on recipes that can help us either gain muscle or lose fat. This high protein, high fiber black bean recipe will go a long way in satisfying your craving for chips and dip.

Black Bean Dip
Black Bean Dip

Black bean dip is quick and easy, and tastes great with yellow or blue corn tortilla chips. Look for baked versions of your favorite tortilla chips in order to save additional fat.

Why Black Beans?

Black beans are a very good source of fiber. In addition to lowering cholesterol, the high fiber content in black beans prevents blood sugar levels from rising rapidly after a meal. This means beans are an excellent choice for folks with diabetes, insulin resistance or hypoglycemia.


12 Mistakes All Athletes Have Made While Training

Thursday, September 11th, 2008
Franco Columbo
Franco Columbo

Inexperienced athletes do dumb things. Most people look for the easiest way from point A to point B, and sometimes they become obsessed with trivial details. I did it; you did it… or maybe you still do it; and the newbie that jumps on the bench after you will do it too.

Hell, when I first started training, I was following a 6 day per week, 2 a day program, written by some professional bodybuilder. It took me a year to learn how to do barbell back squats and even longer to start deadlifting. I thought I knew what I was doing just like you do.

In order to take that first step towards knowing everything, we must first realize that we know nothing. This is what I want you to do before you read the rest of this article. Once you can admit that you know nothing about weightlifting, you can read these tips and apply them to what you have been doing, in order to start doing what you should be doing.

Once you have the proper train of thought, you may proceed…


What is the Best Acai Product?

Wednesday, September 10th, 2008

Best Acai Supplements

The Project Swole Three Step Full Body Detox Plan is the most effective detox and weight loss plan ever. Combine the supplement plan with a full body fat loss exercise routine for record breaking fat loss results!

Step #1 Acai Berry Detox Get a Free Trial or Buy a Full Supply
Step #2 Colon Cleanse Get a Free Trial or Buy a Full Supply
Step #3 Fat Loss Routine: full body fat loss for men or full body fat loss for women

Argh! Everyone keeps asking me what the best acai product is.

There are a whole bunch of acai berry products on the market today so it is hard to know which one is the best. Today, I would like to clear up any questions you might have.

Acai Berry Lose Weight

I’ve been doing a bunch of research on the subject of acai berries because I am very interested in eating healthy foods. I feel at this point it will benefit the readers of Project Swole to publish my results.

Why Choose Acai in the First Place?


Best Superhero Movie Ever Poll Results

Tuesday, September 9th, 2008
The Dark Knight Joker
The Dark Knight Joker

The polls are in!

The overwhelming majority of Project Swole visitors chose Batman: The Dark Knight as the best superhero move ever.

The poll is still open though, so place your vote today.

51% of voters as of 9/9/08 voted for The Dark Knight. I actually did not choose The Dark Knight as the greatest superhero movie ever.


5 Tips to Manage Medical Debt Before it Eats You Alive

Wednesday, September 3rd, 2008
Evil Doctor
Evil Doctor

Medical debt can blindside you when you least expect it. It could be as simple as a small injury that needs an x-ray and stitches, or perhaps an emergency appendectomy; it could also be as huge as a quadruple by-pass, or a hip replacement. Either way, you could be ahead financially one day, and $100k in debt the next.

The percentage of Americans that are struggling with medical debt has grown 3.5% per year since 2005. This is pathetic to me. The cost of medical procedures is extraordinary, and many health insurance plans don’t help much… if you can even get on an insurance plan at all.

I came upon this link in CNN yesterday morning that might help you, if you think you are in danger of falling deeply into medical debt. You should act on these tips as soon as you realize you owe. Five mistakes that will land you in medical debt.