Classes at UK started back today, as did two of my former clients. I put them through a dynamic warm up that included a basic squat jump, two core exercises, and mountain climbers. They performed 6 squat jumps, each core exercise for 45 seconds, and thirty seconds of all out mountain climbing action.
One of their goals is to gain some lean muscle tissue and get in better overall physical condition. I put her through the following workout, grouped in supersets:
1. Bulgarian Split Squats 3x12
Weight transfer 3 five pound plates moved back and forth from a plank position for 40 seconds
2. DB chest press 3x10
Dynamic side planks 3x30 seconds
3. Underhand pulldowns 3x8
Russian Twist press with a 25lb plate 3x12
4. DB shoulder press 3x10
Cable Chop 3x10 each side
5. Standing DB row
Plank walk-ups 3x30 seconds
We finished with planks and pushups. This is a simple way to compact as much activity as possible into your clients or your workout. You move directly from the first exercise to the second and repeat twice. You keep your heart rate elevated and it beats the heck out of monotonous treadmill. You also can take advantage of Excess Post-exercise Oxygen Consumption (EPOC), which pretty much can be summed up to burning extra calories after your workout while your body replenishes it's tissues with oxygen, restoring hormone levels, restoring heart rate and respiratory rate to normal, and achieving homeostasis.... all for busting your ass during your workout...
Make your workout work for you! What did you do today for your workout? Let me know in the comments
Showing posts with label superset work out. Show all posts
Showing posts with label superset work out. Show all posts
Wednesday, August 26, 2009
Tuesday, December 2, 2008
Tuesday workout--- staying focused
Set to lift at 11 this morning...
workout in my hand, protein shake in the other. time to go to work
back and hamstrings, not too bad. one minute fifteen seconds between each set
oh yea, my buddy showed me his workout earlier today... usually a cyclist slash ex hockey player... whichi equals tree trunk legs... BUT he started a weight lifting routine... kick ass
back to the point of this message
four sets of ten lat pulldown with a wide grip
four sets of ten neutral grip lat pulldown
three sets of ten front lat pulldown---- works your serratus anterior
chinups next
...
who does chinups after that many sets??? this is what happens when two masterminds get together and laugh while writing a workout. this is my hobbie. i do this for fun. hypertrophy is my goal, hyperplasia is my dream
three sets of ten chin ups... i got 10, 9, 8.... my lats are done. if you are wondering, we save all the rowing type motions for back for fridays workout
lats spent, time for RDLs. after the first set, 255 pounds feels like a million. next week we have to do the leg portion, at least RDLs first. knock the bigger muscle group out of the way when we are fresher
RDLs for five sets... 10 10 10 8 6
straight ridiculous
no straps so we used an alternate grip. straps are beneficial because the point of this exercise is not to kill your grip strength, it is to focus your energy on maintaining perfect form and killing your hamstrings and lower back.
GHBs next, four sets 12 12 10 10 with a 25 pound dumbell... and I get to superset them with lateral lunges with a 50 pound dumbell. great
did i mention we are still maintaining the minute and fifteen second "rest" period?
lastly, leg curl four sets of twelve superset with one legged leg press for four sets of ten.
time for class. glad my work day is over
workout in my hand, protein shake in the other. time to go to work
back and hamstrings, not too bad. one minute fifteen seconds between each set
oh yea, my buddy showed me his workout earlier today... usually a cyclist slash ex hockey player... whichi equals tree trunk legs... BUT he started a weight lifting routine... kick ass
back to the point of this message
four sets of ten lat pulldown with a wide grip
four sets of ten neutral grip lat pulldown
three sets of ten front lat pulldown---- works your serratus anterior
chinups next
...
who does chinups after that many sets??? this is what happens when two masterminds get together and laugh while writing a workout. this is my hobbie. i do this for fun. hypertrophy is my goal, hyperplasia is my dream
three sets of ten chin ups... i got 10, 9, 8.... my lats are done. if you are wondering, we save all the rowing type motions for back for fridays workout
lats spent, time for RDLs. after the first set, 255 pounds feels like a million. next week we have to do the leg portion, at least RDLs first. knock the bigger muscle group out of the way when we are fresher
RDLs for five sets... 10 10 10 8 6
straight ridiculous
no straps so we used an alternate grip. straps are beneficial because the point of this exercise is not to kill your grip strength, it is to focus your energy on maintaining perfect form and killing your hamstrings and lower back.
GHBs next, four sets 12 12 10 10 with a 25 pound dumbell... and I get to superset them with lateral lunges with a 50 pound dumbell. great
did i mention we are still maintaining the minute and fifteen second "rest" period?
lastly, leg curl four sets of twelve superset with one legged leg press for four sets of ten.
time for class. glad my work day is over
Wednesday, October 29, 2008
Speed up workout, get twice the core work
A typical workout routine looks something like cardio warmup, lift some weights or do some more cardio, stretch maybe if you get to it, and then lay on your back... exhausted... and do some half crunches until you have almost stopped sweating and then leave the gym...
A HUGE problem (well, one of the large problems) with this routine is that by the time you get to the core work, you are too tired and have lost a lot of the motivation you started the workout with. I have an idea that could help you.
Google core exercises. or use some serach engine to get some abdominal and lower back strengthening exercises... that is why i want you to type in CORE EXERCISES not just "ab routine" or abdominal circuit. In order to be balanced you need to strengthen your lower back with exercises like supermans ad hyperextensions as well as your abs and obliques with dyanmic movements that activate your core.
Use some of the core exercises that fit your current fitness level and write them down on your workout... HAVE I MENTIONED TO ALWAYS CHART YOUR PROGRESS???? Please write down your workout. If you don't write it down, your workout will move along at a slow pace, iwth a large possibility that you will not remember how many minutes you ran at what heart rate or what weight you used for how many reps. Chart your progress. Every workout you can push yourself to beat the guy or girl from that last workout.
Back to writing down the core exercises... Superset core with a weight lifting exercise. If you do 3 sets of 20 reps on leg press then after each set do a set of russian twists with a medicine ball.
Leg press
Russian Twists
Leg Press
Russian twists
leg press
russian twists
Instead of sitting on the machine or getting a drink of water after every set, throw core in to take up that time, keep your heart rate elevated, AND increase the amount of core work you get every day.
Do this with every weight lifting exercise you do... honestly, even if it is the same core exercise (not recommended) for each set of 20 repetitions and you do a cricuit of 15 exercises... that is equiavlent to 300 "crunches". 300 core strengthening reps that were all done during "rest periods" during your workout. It would take a lot more discipline to lay down after a workout and say to yourself... OK, 300 situps.
WORK HARD!
A HUGE problem (well, one of the large problems) with this routine is that by the time you get to the core work, you are too tired and have lost a lot of the motivation you started the workout with. I have an idea that could help you.
Google core exercises. or use some serach engine to get some abdominal and lower back strengthening exercises... that is why i want you to type in CORE EXERCISES not just "ab routine" or abdominal circuit. In order to be balanced you need to strengthen your lower back with exercises like supermans ad hyperextensions as well as your abs and obliques with dyanmic movements that activate your core.
Use some of the core exercises that fit your current fitness level and write them down on your workout... HAVE I MENTIONED TO ALWAYS CHART YOUR PROGRESS???? Please write down your workout. If you don't write it down, your workout will move along at a slow pace, iwth a large possibility that you will not remember how many minutes you ran at what heart rate or what weight you used for how many reps. Chart your progress. Every workout you can push yourself to beat the guy or girl from that last workout.
Back to writing down the core exercises... Superset core with a weight lifting exercise. If you do 3 sets of 20 reps on leg press then after each set do a set of russian twists with a medicine ball.
Leg press
Russian Twists
Leg Press
Russian twists
leg press
russian twists
Instead of sitting on the machine or getting a drink of water after every set, throw core in to take up that time, keep your heart rate elevated, AND increase the amount of core work you get every day.
Do this with every weight lifting exercise you do... honestly, even if it is the same core exercise (not recommended) for each set of 20 repetitions and you do a cricuit of 15 exercises... that is equiavlent to 300 "crunches". 300 core strengthening reps that were all done during "rest periods" during your workout. It would take a lot more discipline to lay down after a workout and say to yourself... OK, 300 situps.
WORK HARD!
Thursday, October 16, 2008
Update on max out numbers and Super set routine
I completed a one rep max on back squat and front squat yesterday... I hadn't maxed out on back squat since May, but my strength has stayed fairly consistent. It actually has to have gone up. In May I got 375 on back squat with a belt, and yesterday i got 375 BUT the study that was being done called for the lifters to not use a belt.
Using a weight lifting belt increases intrabdominal pressure, allowing a lifter to lift more and is a lot safer than to max out not using a belt. But since using a belt increases the pressure in your abdomen, it allows your body to stay more rigid, which would allow you to lift more weight... up to 15% more! So getting the same weight that I did in May just without the use of a belt means that I have increased my strength, so nothing to be pissed about.
I had never maxed out on front squat before. I usually work out with 185 or 195 for 4 sets of 6-8. BUT I was able to get 275, so i am amped about those weights.
For another study he wanted me to complete a 10 rep max on leg curl, deadlift, and back squat. I did the leg curl and played around with a couple weights before getting 150 ten times. I also had to follow the protocol of one second concentric, two seconds eccentric (one second up, two seconds down), so I know that I was moving the weight in a controlled manner.
On a completely different note, I was training one of my most motivated clients last Tuesday... He is wanting weight loss and increased strength. While the two are very difficult to achieve at once, because to achieve greater strength you have to build muscle whcih means you have to consume more calories that you burn, and he wants to lose weight, which is the exact oppostie of the formula to build muscle mass... I believe when working with a detrained person, the two are possible to achieve at once. His body is in such a state of shock at the workouts, that all the calories he is burning lifting weights and strengthening his core with me, will help shed the fat off of him while his strength has already improved substantially.
His work out this past week was:
leg press
DB chest press
Lat pulldown
3x 10 on all and each set of these exercises was supersetted with the following core developing exercises:
Medicine ball wall throws 3x 10 with a ten pound ball
Supine Medicine ball chest throws 3x10 w/ a ten pound ball
Alternating supermans 3x 12 each side
I hope he continues his current regimine of lifting twice a week and running the other days to eventually prepare for a marathon. He has the drive for a total body transformation.
I posted a poll, take it and see the results. Let me know if you need anything.
Using a weight lifting belt increases intrabdominal pressure, allowing a lifter to lift more and is a lot safer than to max out not using a belt. But since using a belt increases the pressure in your abdomen, it allows your body to stay more rigid, which would allow you to lift more weight... up to 15% more! So getting the same weight that I did in May just without the use of a belt means that I have increased my strength, so nothing to be pissed about.
I had never maxed out on front squat before. I usually work out with 185 or 195 for 4 sets of 6-8. BUT I was able to get 275, so i am amped about those weights.
For another study he wanted me to complete a 10 rep max on leg curl, deadlift, and back squat. I did the leg curl and played around with a couple weights before getting 150 ten times. I also had to follow the protocol of one second concentric, two seconds eccentric (one second up, two seconds down), so I know that I was moving the weight in a controlled manner.
On a completely different note, I was training one of my most motivated clients last Tuesday... He is wanting weight loss and increased strength. While the two are very difficult to achieve at once, because to achieve greater strength you have to build muscle whcih means you have to consume more calories that you burn, and he wants to lose weight, which is the exact oppostie of the formula to build muscle mass... I believe when working with a detrained person, the two are possible to achieve at once. His body is in such a state of shock at the workouts, that all the calories he is burning lifting weights and strengthening his core with me, will help shed the fat off of him while his strength has already improved substantially.
His work out this past week was:
leg press
DB chest press
Lat pulldown
3x 10 on all and each set of these exercises was supersetted with the following core developing exercises:
Medicine ball wall throws 3x 10 with a ten pound ball
Supine Medicine ball chest throws 3x10 w/ a ten pound ball
Alternating supermans 3x 12 each side
I hope he continues his current regimine of lifting twice a week and running the other days to eventually prepare for a marathon. He has the drive for a total body transformation.
I posted a poll, take it and see the results. Let me know if you need anything.
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