photo courtesy of Atanas Entchev licensed via Creative Commons BY-NC

In and around sorting the medical drama that has resulted from Casey taking a punch to the face (more on that later) I had an opportunity to sit down with my friend and former personal trainer Dino Masson. Dino was half the formula that made my last fitness kick a success, where I went from 215 lbs down to 175lbs. He tailored fun workouts, provided ample encouragement, was a confident, and just a great person.

Want an idea of how awesome he is? When I called him for medical advice on Casey’s condition right after the assault, not only did he give wise instructions but also said to call him the next day to provide an update, and even offered to come over and give a physical checkup. And he lived half-an-hour away.

I don’t know if he is taken ladies, so have at him.

Anyway, mid last year he landed an awesome job that takes him around the world so we had to end our sessions together. But he was in Montreal for the holidays and offered to put together a new program with me. When I asked if I could share it online, he was all for it. So here we go.

It’s a 3-day a week workout, with the same muscles exercised each day BUT with radically different goals.

Day 1
The goal is to build strength. Many sets, but with a small number of reps and heavier weight. A 1 minute rest between each set, and a 1.5 minute rest between exercises.

1. Bench Press 5 sets x 5 Reps
2. Squat 5 sets x 5 Reps
3. Chin-ups 5 sets x Max (I aiming for 3 … go me!) & 2-3 negatives.
4. Leg Curl 5 sets x 5 reps

Day 2
After a day’s rest, the next set works more for tone and targets specific muscles, as well as broken into supersets.

1. Superset 1 - 4 sets x 10-12 reps
   1. Dumbbell Press
   2. Close gripped Seated Row
2. Superset 2 – 3 sets x 10-12 reps
   1. Dumbbell Step-ups
   2. Leg Curl on Swiss ball
3. Superset 3 – 3 sets x 10-12 reps
   1. Dumbbell Seated Press
   2. Barbell Curl
4. Superset 4 – 3 sets x 10-12 reps
   1. Close grip Bench Press
   2. Crunches on Bench + Weight

Day 3
Finally, the 3rd day is plyometrikineticalsomethingsomething … well its about working movements. Much larger super-sets

1. Superset 1 – 3 sets x 10-15 reps
   1. Jump Squats
   2. Chin-ups with feet on floor
   3. Push-ups
2. Superset 2 – 3 sets x 10-15 reps
   1. Leg Press
   2. Dumbbell Push Press
   3. Dumbbell Curl
   4. Dips feet on Bench

Abs
Finally, my daily abs routine, taken from the Abs Diet.

1. ½ Crunches + weight
2. Leg raises
3. Side obliques + weight
4. Bridge
5. Superman

Whew! I am jazzed to start this today (after a goodnight’s rest). I would also be curious to see if anyone would wants to follow along and compare results.