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Wednesday, September 9, 2015

STEELE BODY WORKOUT OF THE DAY: BACK

Level: Advanced
Time: 1 hour

DEAD LIFT
4X8

PULL UPS
3X8

LAT PULL DOWN
3X8

BENT OVER ROWS
3X8

SEATED ROWS (HORIZONTAL GRIP)
3X8

SEATED ROWS (VERTICAL GRIP)
3X8

Rest 1 minute in between sets and rest 2 minutes in between each exercise.

Tuesday, September 1, 2015

STEELE-BODY WORKOUT OF THE DAY: LEG DAY (DON'T SKIP IT)


LEVEL: Advanced

TIME: 1 hr.


SQUATS: 4x8*

LUNGES: 3x10 each leg

LEG PRESS: 4x8

LEG EXTENSION: 3x10

HAMSTRING CURLS: 3x10

STANDING CALVE RAISES: 4x12

SITTING CALVE RAISES: 4x12


*[# of sets]x[# of repetitions]


For a complete, personalized workout program uniquely created for your fitness goals text me at (713) 264-1635 or email me at steelestephens@hotmail.com. Programs start as low as $30.00!



Tuesday, July 15, 2014

To the Son

I wrote this as a tribute to my cousin A.J. Blain who tragically passed away last summer. A.J. loved bonfires so to commemorate his life, his family built a fifty foot log tower, put an old car at the top because why not, soaked it in gasoline and A.J.'s younger brother lit it on fire by shooting a flaming arrow into it. The flames went almost 150 feet into the air. This poem was inspired by that insanely badass and heart-wrenching event. A.J., this is for you.

He left our Earth 
Way too young
God called him up to heaven said,
"Come home son.
Come home son."

We don't know
What to do
All that we know my friend is
We miss you.
We miss you

So we built up a fire
Up to the sky
Where did you go man?
Why did you die?
Why do the best
Always seem to die young?
We watch em' flyin' west
Into the sun

We stand here
Down on the ground
Oh, Lord can't you hear 
Our sad sound?
Our sad sound?

It’s hard to breath
Holding on to a thread
We try to believe
What the good Lord said,
What He said is,

"Those that wait upon the Lord will renew their strength
Rise upon the wings of eagles like the saints
Run and not grow weary, walk and not faint"
Jesus Christ is waiting for us at heavens gates

So we built up a fire 
Up to the sky
Look on down man
This is our goodbye
We don't know why the best
Seem to die young
We just watch em' flyin' west
Into the sun
Into the sun
To the Son.
 

Tuesday, May 27, 2014

Long Division

Two minus one
You must've lost interest
Subtracted yourself
I am the difference

Two add on one
Together makes three
I'll walk away
That shit's not for me

We fell in love
It was so potent
You chose to divide it
Now we're just a quotient 

Division is hard
In life and fifth grade 
I know it has uses
But they're unclear today

Monday, April 14, 2014

Communication Breakdown

I want to tell a story, I think, wait okay
Let me restart, I can't quite remember what I was going to say
I know it was important, I think
Okay gimme a second, I know I sound like a freak
Okay, okay, okay, okay
What was I going to say?
Something about someone doing something some kind of way
Maybe, I can't quite remember I'm afraid
I know it happened sometime yesterday, or the day before yesterday, or the day before that
I'm just not able to recall what day, who it was, or where it was at
You know what, it may have been last week
Or at least that's what I think
But I could be wrong, it is probable, but probably not
The possibility of the probability that I am probably right is profoundly a lot
Oh well, where was I, that's right, I wanted to tell a story
But for the life of me I still can't remember what it was, oh well, it was probably boring

Sunday, April 13, 2014

Steele Body Workout the Day

Today's workout is focuses on strength and muscle building. It is geared almost exclusively towards guys but, girls, if you want to try it out then you go girl! Anyways, you will definitely need access to a gym for this workout. DO NOT ATTEMPT THIS WORKOUT IF YOU ARE A BEGINNER OR ARE UNSURE OF HOW TO USE PROPER FORM. You WILL hurt yourself.

Muscles worked: Pectorals and Biceps 
Difficulty: Advanced
Time: 45-60 minutes

WARM UP

- 50 Jumping Jacks
- 10 push ups

STRETCH

Pectoral Stretch
- 15 seconds
Shoulder Stretch
- 15 seconds
Tricep Stretch
- 15 seconds
Bicep Stretch
- 15 seconds

PECTORALS

Dumbbell/Barbell Bench Press
- 4 sets 
     - 8-10 reps
          - Rest 1 minute in between sets
Dumbbell/Barbell Incline Bench Press
- 4 sets 
     - 8-10 reps
          - Rest 1 minute in between sets
Dumbbell/Barbell Decline Bench Press
- 4 sets 
     - 8-10 reps
          - Rest 1 minute in between sets

BICEPS

Dumbbell Curls
- 4 sets 
     - 8-10 reps
          - Rest 1 minute in between sets
Hammer Curls
- 4 sets 
     - 8-10 reps
          - Rest 1 minute in between sets
Preacher Curls
- 4 sets 
     - 8-10 reps
          - Rest 1 minute in between sets

If you have any questions about the workout feel free to send me an email at steelestephens@hotmail.com. Also, if you are interested in purchasing a customized Steel Body Workout plan specifically designed to get you the body you desire, contact me at the same email address. Steel Body Workout plans begin at $30.00 a piece. Like us on Steel Body Workouts on Facebook! Thank you.

Wednesday, April 9, 2014

Steele Body Work Out of the Day

Todays workout has a focus on upper body muscle toning and strengthening. You will most likely need access to a gym for this particular workout.

Time: 45 minutes
Difficulty: Intermediate
Type: Muscle toning, building, and strengthening

WARM UP

Jumping Jacks
- 50 reps 

STRETCH

Shoulder Stretch
-15 seconds each arm
Tricep Stretch
-15 seconds each arm
Pectoral Stretch
-15 seconds

UPPER BODY

Dumbbell Benchpress
-10 reps
Shoulder Press
-10 reps
Lat Pulldown/Pull-ups 
-10 reps or to failure
Bent-over Dumbbell Rows/Row Machine
-10 reps
Bicep Curls
-10 reps
Behind-the-head Tricep Extensions/Dips
-10 reps or to failure

REPEAT 3X

If you have any questions about the workout feel free to send me an email at steelestephens@hotmail.com. Also, if you are interested in purchasing a customized Steel Body Workout plan specifically designed to get you the body you desire, contact me at the same email address. Steel Body Workout plans begin at $30.00 a piece. Like Steel Body Workout on Facebook!