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Michael is a Personal Fitness Trainer and Group Fitness Instructor who has
weight trained for 15 years. He
is involved in medium to high intensity workouts to increase strength and
muscle mass. He lifts weights to tone and firm his muscles and to
maintain a strong and healthy physique.
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Fitness Goals:
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Michael's fitness and strength training goals include:
1. Lean muscle;
2. Shaping the chest and abdominals; and,
3. Maintain aerobic fitness.
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Nutrition: |
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Michael describes
her diet as follows: "I eat approximately 4 time a day. In the
morning I either have a veggie omelet or oatmeal. I eat a piece of
fruit about 1030 and lunch around 1200. For lunch I usually have a
spinach salad with chicken or go to Subway for a 12in chicken breast
sandwich. I try to eat a lot of dark green veggies. In the
afternoon I'll have a couple of oranges or grapefruit. For dinner I eat what
my wife cooks which is usually light. Later I might have a bowl of air low
fat popcorn."
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Supplementation: |
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Protein drink, Multi Vitamin, Calcium
Citrate 1 dose (3 tablets), Joint Soother (Glucosamine,
Chondroitrin, MSM - 1 dose 3 tablets) from Vitamin World.
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Hobbies and Special Interests:
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"My hobbies, are teaching Group Fitness Classes, Lifting Weights and
Watching Movies, I enjoy watching SITCOMS like Everybody Loves Raymond and
Scrubbs. In addition I enjoy watching the WBs Smallville, ABCs LOST, and
CBSs CSIs."
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Reason for Participating in the Study: |
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It was recommended to by Doug Briggs, PHD, I currently work for him.
I'm also a student at UTEP and have been looking for a research study to
participate in. I feel that these studies are important to help
better our knowledge of health and wellness. |
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Weightlifting:
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Michael's training
involves split routine workouts, 5 times a week, 1 1/2 hours a day.
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WORKOUT INFORMATION
Level of Training: Intermediate
Michael begins with four warm-up sets starting with the bar
3 minutes between sets on major muscles like chest, back, legs.
2 minutes rest between all other sets
Michael does a warm-up set of 15 reps for each of the exercises below.
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WEEKLY WORKOUT |
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Exercise |
Reps |
Sets |
Lbs. |
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Dumbbell Chest Press |
8 |
3 |
55-70 |
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Dumbbell Overhead Press (No back Support) |
8 |
3 |
40-50 |
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Close Grip Bench Press |
8 |
3 |
125-150 |
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Dumbbell Side Lateral Raises |
8 |
3 |
20-25 |
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Standing Straight Arm Pull Downs |
8 |
3 |
50-70 |
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Good Mornings (Olympic Bar) |
8 |
3 |
95 |
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Incline Sit-ups |
20 |
3 |
25-35 |
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Lat Machine Pull Downs (front) |
8 |
3 |
150-200 |
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One Arm Dumbbell Rows |
8 |
3 |
50-65 |
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Upright Rows |
8 |
3 |
65-95 |
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Calf Raises (Leg Press Machine) |
8 |
3 |
320-380 |
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Low Pulley Row (Close Grip) |
8 |
3 |
130-150 |
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Hanging Leg Raises |
50 |
3 |
Bodyweight |
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Alternating Lunges |
8 |
3 |
50 |
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Reverse Grip Curls (Curl Bar) |
8 |
3 |
40-50 |
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Hack Squat Machine Press |
8 |
3 |
340-380 |
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Bench Dips (Feet on another Bench |
10 |
3 |
45 lb. plate |
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Standing Alternating Dumbbell Curls |
10 |
3 |
40-45 |
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Crunches |
50 |
3 |
Bodyweight |
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Health
and Fitness Background
by Michael Lind: |
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My name is Michael A. Lind,
you can call me Mike. I’m 43 years old Retire US Army Soldier, Personal
Trainer and Group Fitness Instructor. I started teaching Group Fitness
class in 1989 at Camp Eagle Korea; I want to try something different
than the traditional military style conditioning. So I brought my music
box to the front of the company formation and gave the best physical
conditioning session they ever had. I’ve always liked giving physical
conditioning for the military units. When I was in Korea in 1995 I got
the local carpenter to build steps for step aerobic classes and taught
in the racquet ball courts or on the basketball courts during the
summer. Every place I was stationed I was always able coordinate aerobic
classes for my unit in addition was able to teach at the local fitness
center.
Last year I attended the Cooper’s Clinic’s “Personal Fitness Specialist”
workshop. Were I started working for a great Boss, “Doug Briggs PhD. He
gave me a job as a Personal Training at the Military Fitness Center on
Fort Bliss. I enjoy working with people who have little or no experience
in aerobics conditioning and weightlifting. I teach five group fitness
classes a week; two group Strength Training Classes, two Cardio
Kickboxing Classes and one combination Cardio and Strength Training
Class.
My fitness goals are to build Lean Muscle, maintain my Cardio Fitness,
and improve my flexibility. Basically the normal goals most everyone
has. More over I want to continue to learn different ways to help people
meet there fitness goals. Doug Briggs told me about the study and highly
recommends this study and I’m excited to get started.
BACK TO THE PARTICIPANTS'
GALLERY
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