Reverse Reverse!

Like that song. You know? We are reversing because now we are going to do back, triceps and lower back.  Which are all on the reverse side of the muscles we did yesterday. Do you get my stupid references or not? Oh well. Chest is pretty sore so lets keep it going strong today. For the first time is this blogs history we will be doing back without pull-ups. Crazy I know but lets switch it up! Tomorrow we indulge in some legs so hydrate and protein up tonight.

1. Very Wide Grip Lat Pull-downs: 5sets (20, 16, 12, 8, 4)

2. One Hand Dumbbell Rows: 4 sets (12, 12, 10, 8) each hand, so technically 8

3. Close Grip Pull-downs: 3 sets (12, 10, 8)

4. Wide Grip Cable Rows: 3 sets (10, 10, 10)

6A. Reverse Fly's: 3 sets (12, 12, 12)
6B. Reverse Push-ups: 3 sets (each till failure)

7. Underhand Grip Pull-downs: 3 sets (10, 15, 20)

8. Tricep Cable Pull-downs: 3 sets (12, 12, 12)

9. Overhead Dumbbell Raise: 3 sets (8, 8, 8)

10A. Dips: 3 sets (10, 10, 10)
10B. Kickbacks: 3 sets (12, 12, 12)

11. Deadlifts: 5 sets (12, 8, 12, 8, 12) - curve ball putting this at the end. Keep the energy up! Pretend you are a quarterback in the 4th quarter with the game on the line!

Cobwebs

Hey. It has been a few days. Actually I think it has been the longest drought since I started this blog. A long holiday weekend coupled with a loss in the family were too tough to overcome not posting. I hope however that the work has been still done on your part! Despite the lack of my recent workouts, you can, and should always go back to other posts and preform them again. Now that you have all been doing this for a while, I am confident that you are all at the level where you can mix and match exercise to create your own workouts!  Since I have not done any physical activity for 6 days, I am going to be getting back into this kind of slow. If you have been better than me and have not given into the lazy slide, please amp up the workouts I post for the next few days. Starting on Monday, we will be back to mega hardcore.

Today we jam on Chest, Biceps and Abs

1. Incline Bench Press: 5 sets (12, 8, 6, 10, 15)

2. Flat Bench Press: 5 sets (12, 8, 6, 10, 15)

3. Cable Fly's: 3 sets (10, 10, 10)

4. Decline Bench Press: 5 sets (12, 8, 6, 10, 15)

5. Dips: 3 sets (10, 10, 10)

6. 100 Pushups (rest when you need to)

7. Bicep Barbell Curl: 3 sets (12, 12, 12)

8. Hammer Curls: 3 sets (10, 10, 10) - 10 each arm

9. EZ Bar Curls: 3 sets (suicides) - start with a high weight and decrease it 5 lbs every time you cant do another rep. Shoot to decrease it 4 times. That is 1 set.

Preform ab circuit 3 times
10A. 20 Boxer Crunches - curl from one leg to the other at the up position
10B. 40 Swimmers Kicks - 6 inches off the floor
10C. 30 seconds side plan - 30 seconds each so 1 minute total
10D. 10 Bicycle Kicks

Jonacus!!!

Ok, I admit. I have been lazy. Sorry. But as I am not officially on memorial day weekend time, can you blame me? I mean the weather has been great and everything is set for an amazing weekend. Except for one thing of course... We need to have a killer workout! Get those muscles popping and that body simmering for the warm weather and shirtless events. So to do that we are going to preform the Jonacus. It is like the Spartacus workout but only more powerful. Wait, you have never heard of Jonacus? Well believe me, he is much more powerful.

** Preform the following for 60 seconds each. Rest 15 seconds between each exercise, then rest ofr 3 minutes after the set. Repeat 3 times **

1. Goblet Jump Squat
2. Walking Push-up to Row
3. T Push-ups with Press
4. Deadlift to Bent Over Row
5. Forward Jump Squat to Push-up
6. Clean and Press
7. Roll Back to Get-ups
8. Backward Lunge Twist
9. Push-up to Mountain Climber
10. Pull-ups
11. Curl to Press to Tricep Raise

OOOOHHH YEEEEEAAAAHHH!!!

My Back is Big It's Like Im Wearing a Backpack!

Ok so its not even close to that. But I want it to be! Today, like I said, we are focusing on back and shoulders. And I am so fired up. Yesterday was a pretty good workout and legs and chest are both sore. I tell you, that soreness gives me all the drive I need to get right back in the gym. I love it!  Here is today's soreness enducing workout!

1A. Lat Pull-downs: 4 sets (12. 12. 10, 10)
1B. Military Shoulder Press: 4 sets (12, 12, 10, 10)

2A. Bent Over Rows: 3 sets (10, 10, 10)
2B. Lateral Shoulder Raises: 3 sets (10, 10, 10)

3A. Underhand Grip Pull-downs: 3 sets (10, 10, 10)
3B. Side Shoulder Raises: 3 sets (10, 10, 10)

4A. Inside Grip Cable Rows: 4 sets (8, 8, 8, 12)
4B. Shoulder Shrugs: 4 sets (8, 8, 8, 12)

5. Pull-ups: 3 sets (each till failure)

6. Iron Crosses: 4 sets: (12, 12, 12, 12) - This works whole shoulder area and your back. Great way to end.

Little Different

Hope everyone had a great weekend. Sorry for the late post today but things have been busy. Today I did something a little different and combines legs with chest. This is because tomorrow I plan to do back and shoulders, and no workout for Wednesday. Thursday and Friday will be heavy cardio days to get you all ready for a great memorial day weekend, hopefully someplace near water for most of you. So today's workout will get the pump going, to be smoothed out later in the week by heavy cardio. Enjoy the day!

1A. Squats: 4 sets (12, 12, 10, 10)
1B. Incline Bench Press: 4 sets (12, 12, 10, 10)

2A. Leg Presses: 3 sets (10, 10, 10)
2B. Dumbbell Bench Press: 3 sets (10, 10, 10)

3A. Weighted Lunges: 4 sets (12, 12, 10, 10)
3B. Decline Bench Press: 4 sets (12, 12, 10, 10) - I used a machine for this

4A. Jump Squats: 3 sets (15, 15, 15)
4B. Dips: 3 sets (15, 15, 15)

5A. Reverse Leg Curls: 4 sets (12, 12, 10, 10)
5B Cable Flys: 4 sets (15, 15, 10, 10)

6A. Side Lunges: 3 sets (10, 10, 10) - 10 each side so 20 total
6B. Push-ups: 3 sets (20, 20, 20)

"It doesn't matter where you are today, you are nowhere compared to where you can be."

Back to Fun

Hope everyone is loose, well rested and ready to go hard today. It was a nice relaxing day yesterday and I can honestly say, the stretching did wonders for me. So today we are going to crank up the intensity a little bit and get ourselves mixed up in a high intensity, active recovery, sweat inducing, heart racing, respiratory crushing workout. Oh yeah, be excited, very excited.

** Repeat super-sets 2, 4, 6, and 9 - 3 times before moving on **

1. 5 minute jog - recommend 6 mph

2A. 1 minute Goblet Squat
2B. 1 minute Dumbbell Chest Press: Do this on a medicine ball (use 60% your max)
2C. 1 minute Pull-ups

3. 4 minute heavy jog- recommend 7 mph 2 incline

4A. 1 minutes Side Lunge to Curl (20 lb dumbbell)
4B. 1 minute Shoulder Press (30 lb dumbbell)
4C. 1 minute Single Arm Bent Over Rows (30 lb dumbbell - switch sides at the 30 second mark)

5. 3 minute light run - recommend 8mph 3 incline

6A. 1 minute Mountain Climbers
6B. 1 minute T-Pushups (10lb dumbbell)
6C. 1 minute Lat Pull-downs (chin up position)

7. 4 minute heavy jog- recommend 7 mph 2 incline

8. 10 - Get Ups to Push-ups (hold 2 10 lb weights)

9A. 30 Ball Crunches
9B. 15 Tricep Cable Pull-Downs
9C. 15 Hammer Curls

10. 5 minute light jog - recommend 6 mph - flat incline (cool down)

Let the sweat pour!!!

Where Did This Come From

So I am silly sore. I could barely put on my socks this morning, let alone do my morning cardio. It was pathetic.  This is one of the rare times that I literally cannot workout today. In situations like these, it is vital to listen to your body. Understand the importance of the healing phase and work with your body to regrow and come back stronger tomorrow. You wouldn't mash mashed potatoes, so why do it to your body?  On a side note, but also directly related, I have started studying and reading up on Yoga. It is truly an amazing practice. So today, I will be doing 30 minutes of yoga. Unfortunately I am not at the point where I can relay information to you or give you a safe and successful course. So my suggestion for now is to look online, or try Comcast OnDemand (they actually have some classes haha).  A good website is: http://www.myyogaonline.com/  Check out some of the beginner sample videos and go through the moves. If you are not into yoga, a suggest a 30 minute stretch session. Here is a good one below. It will alleviate the soreness and get you ready to jam on some weights tomorrow. Oh and increase your ROM (range of motion) which always helps in the gym.


** Hold each stretch for 15 seconds, relax for 10, then hold again for 15 seconds. Then move to the next stretch **

Start standing:

1. Shoulder stretch
2. Tricep stretch
3. Quad stretch (one leg up at a time)
4. Hamstring stretch (bent over)
5. Groin stretch (standing V)
6. Side lunge (from Groin stretch - do both sides)
7. Calves (use a stair)

Now be seated:

1. Lower back left
2. Lower back right
3. Hamstrings (legs out front)
4. V stretch forward
5. V stretch left
6. V stretch right

Now lay down:

1. Lower back left leg up
2. lower back right leg up
3. Inverted lef for hamstring (one at a time)
4. Full body stretch (hands above head - pull hands and feet as far away from each other as possible)

Enjoy the stretch!

Pure Power

Wow. Great job everyone. Yesterday was a brutal test, and I am paying the price today in soreness. However, I do feel amazing so in the end, really good. I mean, the heart rate stayed at an 80% max for 45 minutes! Crazy! So today, we are going to give the mondo heart rate a slight relaxer and focus on the slow twitch muscle fibers.  Yes it is another compound back and chest day. Although I'm going to throw a run in there for good measure.
Quick side note, when lifting and running - ALWAYS run last. This is when your body will burn the most fat because you have efficiently depleted all of your glycogen levels during the lift. So your body will rely on its fat reserve to mix with the oxygen you breath in to give you the energy for the run (aerobic system). If you run first, you need to run long enough to deplete all your glycogen before the fat starts to get used. And this could take 20 - 30 minutes!

** Pay close attention to the reps. Make sure you hit these numbers exactly. Choose weight that makes if very difficult - but not impossible - to get that last rep**

1A. Lat Pull Downs: 5 sets (20, 8, 16, 4, 12)
1B. Incline Bench Press: 5 sets (20, 8, 16, 4, 12)

2A. Bent Over Rows: 5 sets (20, 8, 16, 4, 12)
2B. Flat Dumbbell Press: 5 sets (20, 8, 16, 4, 12)

3A.  Inside Grip Cable Rows : 5 sets (20, 8, 16, 4, 12)
3B.  Cable Chest Fly: 5 sets (20, 8, 16, 4, 12)

4. for 5 minutes - switch between dips, pushups and pullups and inverted pushups (in that order). Rest when you need to. I dont care if you start only getting one of each PUSH THROUGH IT!

5. Nice 4 mile jog / run. Try to keep the pace over 6.0mph the whole time.

Brutal Revenge

Well, I've been a slacker. And I apologize. Took Friday and Sunday off, but managed to go hiking Saturday. That means today needs to be fierce, effective, and powerful. Yes, it will be a workout to be remembered!  And frankly, I am excited. The days off can actually have a positive affect. Allowing sufficient time for out muscles to regrow from the isolation workouts of last week. I hope this workout today offers you a full body punishment, complete with a total calorie and fat burning monstrosity!!!!

** ETF means - each till failure.  Do each tri super set 3 times then move on **

1. 500 meter row

2A. Pullups: ETF
2B. Clapping Pushups: ETF
2C. Dumbbell shoulder swing: ( 20, 15, 10) - increase weight each time

3. Go on the stair master for 3 minutes

4A. Tossing Dumbbell Squat
4B. Bent Over Row to Dead Lift
4C. Lunge Twist

5. 500 meter row

6A. Clean and Press
6B. 180 Jump Squat
6C. Pushup to Plank to Dumbbell Move

7. Stair master 3 minutes

8. 4 - 1 minute full out sprint on treadmill. Light jog for 1 minute between each. (so 8 min total on treadmill)

9. 10 Burpee to Pullups

10. 10 Get-ups (roll all the way down on your back, then swing forward and pop up)

11A. Dumbbell Curls: grab weight 70% your max then ETF
11B. Overhead Tricep Press: grab weight 70% your max then ETF

Only quitters quit 

Isolation Day 2.... and 3

Sorry about yesterday, things got crazy. So today, I need to give you iso back and iso legs. My chest feels pretty sore from Monday. Actually probably the most sore it has been in a long time. Really enjoyable!!  Hope you guys are all getting a great workout from this and understand that mixing up different exercise plans, times, reps and strategies are the absolute best ways to produce gains and keep your body itching for more!

So here was yesterday's back routine:

1. Pullups: 4 sets (till failure each time)

2. Bent Over Rows: 4 sets (12, 10, 10, 8)

3. Lat Pull Downs: 3 sets (10 each)

4. Inside Grip Cable Rows: 3 sets (10 each)

5. Chinups: 4 sets (first 2 till failure and second 2 sets on the pull down machine 10 reps each)

6. Underhand Grip Rows: 3 sets (12 each) there is usual a machine for this which I recommend. If you cant find one, use the cable set to the bottom.

7. Back Fly's: 3 sets (15 each) use dumbbells



Now here is the leg routine to be done today:

1. Squats: 6 sets (12, 12, 10, 10, 8, 8) - this is the most important growth stimulating exercise - it deserves 6 sets

2. Leg Press: 4 sets (8, 8, 10, 12)

3. Reverse Leg Curls: 3 sets (12 each)

4. Lunges: 2 sets (20 each) - grab weight at the start, drop it when you need to in order to keep going

5. Body Weight Jump Squats: 3 sets (10 for each)

6. Calve Raises: 4 sets (10 for each)

Enjoy the workouts! Remember, tomorrow is shoulders and then craziness Friday!

Isolation Week!

This week we are going to switch things up a bit and do some isolation workouts. That means that today through Thursday we will be setting one day aside for Chest, Back, Legs and Shoulders. Then performing a super surprise workout on Friday to bring it all together! Doing this will allow our bodies to focus all of its nutrients on one set muscle group, allowing for maximum gains in that area. This will lead to results in both mass and definition. Since we have not done this in about 3 months it will have increased effects since it is always good to mix things up. So enjoy the isolation week and the spot soreness that comes with it. Oh, and look forward to Friday.... That is when all mayhem breaks loose.

Today is CHEST!!!

1. Warm-up with 60 push ups over 4 set

2. Incline Bench Press: 4 sets (8 - 10 for each)

3. Flat Dumbbell Presses: 4 sets (8 - 10 for each)

4. Cable Fly's: 3 sets (12 for each)

5. Decline Bench Press on Machine: 3 sets (10 for each)

6. Flat Bench Press: 3 sets (12 for each)

7. Dips: 4 sets (12 for each)

8. Dumbbell Fly's: 3 sets (15 for each)

9. 100 push ups - take as many breaks as you need but get em done!

Let's Go To Egypt

To do PYRAMIDS!!! Get it? 

In working out, a pyramid is a 5 set sequence where you start at high reps, work your way to the top with low reps and then back up. So an example would be 16 - 12 - 6 - 12 - 16.  So today we are going to be doing 6 different pyramid exercises. 2 for each major muscle group of the upper body. We are ignoring lower body today and tomorrow due to a race I have Sunday. However, come Monday, we will be doing an exclusive lower body day to bring it back with a vengeance. In between the pyramids, we are going to through in some rowing to work the aerobic system.

** Rest 20 seconds between each set in the pyramid. Actively recover with the rowing machine. Run if you do not have a row machine **

1. Bench Press (15, 10, 5, 10, 15)

 - Row -
2. Shoulder Press (15, 10, 5, 10, 15)
 - Row -
3. Pull-ups or Lat Pull Downs (15, 10, 5, 10, 15)
 - Row -
4. Incline Bench Press (15, 10, 5, 10, 15)
 - Row -
5. Iron Cross Shoulder Raises (15, 10, 5, 10, 15)
 - Row -
6. Bent Over Rows (15, 10, 5, 10, 15)
7. 20 Burpees

Have fun in Egypt haha

Triathlon Time

Solid pump yesterday. Feeling large today and I like it! Going to ease back the muscle building today and hit up some cardio. Since I have a 10 mile race on Sunday, this will be my last day for cardio routines. The next 2 days ill participate in aerobic exercises and rest. On a side note, I urge everyone to check out the GORUCK challenge. I have just signed up and cannot wait for the event to take place. With the right attitude and work ethic, I know everyone is capable of doing it!

Here goes our mini triathlon:

1. 20 minutes of swimming - if you do not have access to a pool, use an erg.

2. 20 minute bike ride

3. 20 minute swim

** AB CIRCUIT!!! **

complete the following 3 times

1A. 25 crunches on exercise ball
1B. 25 crunches on cable pull down machine
1C. 15 weighted leg lifts
1D. 30 second plank on exercise ball

The Chump Pump Circuit

Today's lovely workout is completely made up. Not even sure if it will be effective or good for you. All I know is that I want my lift load (reps* weight) to be as high as possible. So in order to achieve this, I will be doing 5 compound mega exercises 5 times. I will be shooting for 5 reps a piece. So that is 125 compound reps in one day!! Nice!!  These lifts together will work just about every muscle in your body. So I hope you are ready to bring the pump.

** Preform the following as a circuit. Rest 2 minutes before starting again.  Choose a weight that you can lift about 6 times... but only take 5 reps each time **

1. Squats
2. Incline Bench Press
3. Clean and Press
4. Gorilla Pull-ups (do more than 5 if you can)
5. Dead Lift (add in a shoulder shrug at the end)

After lifting, take a 4 mile run. You burn the most fat running after a workout now that your glycogen levels are depleted!

SPARTACUS!!!!

I believe we have done this before. However, this will have a slightly different twist. As now it is officially dubbed the JONACUS!!!! Yea, that's right, a combination of my name and Spartacus. Pretty cool right?  This workout is set to have the same effect as the Spartacus, just a tad harder since I know we can all do it. Plus, if you're gonna be a bear.... Might as well be a Grizzly!

** Preform each exercise for 1 minute, then rest 3 minutes. Repeat the circuit 3 times **

1. Clean And Press - 70% your max
2. Leg Lift to Hip Thrust
3. Plank to Pushup
4. Side to Side hoping Pushups
5. Spring-ups - Lay down on your back, swing your legs up, then spring upwards and jump
6. T-Pushups - using dumbbells
7. Deadlift to Bent Over Row
8. Jumping Pullups to Squats
9. Walking Pushup to Row
10. Star Jumps - using dumbbells
11. Mountain Climbers

Have fun.