Thanks to Scott Bird and every one that came out to talk squat on last night's twitter chat. You can find a recap here. Check out the forums at http://www.straighttothebar.com/ , there are tons of videos, articles, and topics that you can learn from and comment about.
My workout today:
warm up
DB shoulder press
*only set standing 65's x 10
90's x 6
95's 2x6
superset 1
lateral cable raise 40 2x12 50 3x 12 60 2x6
straight bar front raise 80 6x8
superset 2
face pulls 140 2x12 130 2x12
rope tricep pushdown (easy on cable) 120 4x12
superset 3
bodyweight dips 3x12
straight bar pushdowns 75 3x12
let me know what you did today in the comments, be easy...
enjoy the weekend.
Showing posts with label work out. Show all posts
Showing posts with label work out. Show all posts
Thursday, November 19, 2009
Thursday, October 30, 2008
NEED MOTIVATION???
check out this link if you have a minute...
this is probably the best motivation for any person wanting to take advantage of any talent they have been given...
CHECK IT OUT:
http://www.youtube.com/watch?v=obdd31Q9PqA
I bet it works
this is probably the best motivation for any person wanting to take advantage of any talent they have been given...
CHECK IT OUT:
http://www.youtube.com/watch?v=obdd31Q9PqA
I bet it works
Wednesday, October 22, 2008
Consistency in Daily Workouts + Keeping Heart Rate Elevated = Fat Loss
To lose overall body fat you need those two components… if you are going to work out 3 days a week- GO to the gym three days a week. Get it done. Cash in your thirty minutes… your hour. Whatever you said you were going to do. Pick specific days that you are going to go to the gym. If you say three days a week, but you keep pushing it off, you lose accountability and then it is Friday and you are tired and only have Saturday left to go to the gym and haven’t been yet this week. Hold yourself accountable. Pick specific days that you are going to clock in to the gym, get your work done, and your weight loss will pay for itself.
Having a bad day?
Go to the gym if it is one of the days you are supposed to go. Starting your workout can sometimes be the hardest part of working out. SHOW UP! Do your workout. Breaking a sweat makes you feel better and at the end of the day after you got all your work done at your actual job AND your work done at the gym.. you feel better.
Keep your heart rate elevated above resting levels by working opposing muscle groups instead of sitting on a machine resting… Think about it. You make the most of your time, you can do your leg extensions then leg curls. Different leg muscles, one set of muscles can rest while the other is working AND you eliminate the rest time between each set, which not only eats up time you may not have, but it allows your heart rate to settle which partially limits your caloric burn.
Not if but WHEN you get to the gym make the most of your time. You got out of bed, YOU stopped on the way home from work… YOU made the goals to get yourself back into shape or into a better looking shape. this is for YOU. The gym fee you may is miniscule compared to the doctors bills that will pile up on you later if you are not physically fit as you age. You pay for the gym, USE IT!!!
stay focused on your goals.
Having a bad day?
Go to the gym if it is one of the days you are supposed to go. Starting your workout can sometimes be the hardest part of working out. SHOW UP! Do your workout. Breaking a sweat makes you feel better and at the end of the day after you got all your work done at your actual job AND your work done at the gym.. you feel better.
Keep your heart rate elevated above resting levels by working opposing muscle groups instead of sitting on a machine resting… Think about it. You make the most of your time, you can do your leg extensions then leg curls. Different leg muscles, one set of muscles can rest while the other is working AND you eliminate the rest time between each set, which not only eats up time you may not have, but it allows your heart rate to settle which partially limits your caloric burn.
Not if but WHEN you get to the gym make the most of your time. You got out of bed, YOU stopped on the way home from work… YOU made the goals to get yourself back into shape or into a better looking shape. this is for YOU. The gym fee you may is miniscule compared to the doctors bills that will pile up on you later if you are not physically fit as you age. You pay for the gym, USE IT!!!
stay focused on your goals.
Monday, September 22, 2008
New workout starts TODAY
I am about to start another microcycle (a workout that lasts 4-6 weeks with a particular focus) today. I will be completing a power exercise -- snatch, jump shrug, clean-- to start each workout and then complete four structural exercises and finish up with a core workout.
Today I will be doing snatch, back squat, db bench press, and shoulder press. On the power exercise I will be completing sets of four reps and the remainder of the workout I will be doing four sets of six repetitions to focus on strength building.
I have been working on flexibility throughout the week and doing a little more cardio at a lower intensity. There have been many studies published that have shown negative side effects on muscular growth (size-wise) when too much cardio is done too often.
YES, cardiovascular activity is beneficial to maintaining a healthy body, but lifting at the intensity levels I am is a cardio workout in itself... I am not just trying to brag... Next time you lift, after your set take your heart rate. I was doing a set of steps ups and my heart rate was in the 190s!!!!
ok, then there is the argument that cardio -- treadmill, elliptical, running outside-- keeps your heart rate up for an extended amount of time and lifting doesn't... It just depends. I am very strict with my time between sets and I keep it around a minute and a half for hypertrophy (sets of 8-12 reps) and a little over two minutes for strength exercises (sets of less then 6 reps). AND i lift for around an hour and a half with actual lifting being an hour and warm-up, core, and stretching filling in the remainder of the time. I have no doubt that this is the best type of cardio I am able to do while still having my exercising focus staying on adding muscular size.
GET STRONG!!!!!!
Today I will be doing snatch, back squat, db bench press, and shoulder press. On the power exercise I will be completing sets of four reps and the remainder of the workout I will be doing four sets of six repetitions to focus on strength building.
I have been working on flexibility throughout the week and doing a little more cardio at a lower intensity. There have been many studies published that have shown negative side effects on muscular growth (size-wise) when too much cardio is done too often.
YES, cardiovascular activity is beneficial to maintaining a healthy body, but lifting at the intensity levels I am is a cardio workout in itself... I am not just trying to brag... Next time you lift, after your set take your heart rate. I was doing a set of steps ups and my heart rate was in the 190s!!!!
ok, then there is the argument that cardio -- treadmill, elliptical, running outside-- keeps your heart rate up for an extended amount of time and lifting doesn't... It just depends. I am very strict with my time between sets and I keep it around a minute and a half for hypertrophy (sets of 8-12 reps) and a little over two minutes for strength exercises (sets of less then 6 reps). AND i lift for around an hour and a half with actual lifting being an hour and warm-up, core, and stretching filling in the remainder of the time. I have no doubt that this is the best type of cardio I am able to do while still having my exercising focus staying on adding muscular size.
GET STRONG!!!!!!
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