The Bodfather's Live Well Challenge Blog

FITNESS POLICE

“If You Can’t Do The Time, Don’t Eat The Prime”

by Sgt. Napoleon Rafanan

Standing Behind Our Convictions

Well, I’m back for another year of blogging.  I’d like to do something different this year from the last time I bloged.  Although I found the bloging to be quite therapeutic, I think it’s time for me to put my money where my mouth is.  No more photoshoped pictures of large bulging biceps (maybe just a couple) or endless rants.  This year I would like to throw my hat into the YOU TUBE generation and share my workout secrets with you — on video.  Unfortunately my gym has a strict no video policy, so I will be filming from a small workout room in an undisclosed location.  Remember, I’m old with many achy, creaking joints.  I’m also not a licensed personal trainer so if there is something in my workouts that you like, contact your doctor first. 

That’s it for me.  Good luck with your goals and have fun. 

Sergeant Napoleon (The BodFather) Rafanan

Video Demonstrations:

Music Video (courtesy of the Fitness Police)

Back Rows

Bench Press

 

Preacher Curl

 

Pull Ups

 

Squats

 

Tricep Pull Downs