Weekend Pump

Tomorrow and Sunday will be rest days. So lets go into it battered and bruised and ready to enjoy the days off! We will be pumping chest and back today, and all those supporting muscles as well (arms, shoulders, core). This is one of my favorite workouts that I usually do once a month. Don't quit on yourself, because it will be hard.

1A. Pullups: 5 sets (20, 16, 12, 8, 4)
1B. Bench Press: 5 sets (20, 16, 12, 8, 4)

2A. Incline Dumbbell Press: 5 sets (20, 16, 12, 8, 4)
2B. Wide Grip Barbell Rows: 5 sets (20, 16, 12, 8, 4)

3A. Dips: 5 sets (20, 16, 12, 8, 4)
3B. Chinups: 5 sets (20, 16, 12, 8, 4)

4A. Chest Fly's: 5 sets (20, 16, 12, 8, 4)
4B. Close Grip Cable Rows: 5 sets (20, 16, 12, 8, 4)


Its not about how hard your fall, its about how hard you get up.

Mini Triathlon

Today's workout is simply stated, yet not simply accomplished. You will all be going through what it is like to be in a Triathlon. Today we will swim, then bike, then run. And since we are all workout fanatics, we will end with some core exercises!  If you do not have access to a pool, I would look into trying to join a gym with one. Pools offer an amazing battle ground for intense workouts that help both your cardio ability and your breathing. But, if you are unable to swim you will be rowing on the erg machine as an alternate. So here is the workout:

** Go at your own pace to complete the times. If you cannot swim straight for 20 minutes, tread water until you have recuperated enough to swim again **

Swim / row - 20 minutes
Bike - 20 minutes
Run - 20 minutes

Plank to Leg Lift - switch every 15 seconds (hold for 2 minutes total)
Inverted Crunches - 3 sets (25 each)  - use a weight if it is too easy
Tea Pots (for obliques) - 2 sets (10 on each side) - hold a 10 lb dumbbell

Good luck everyone! Drink lots of water in between each activity. Feel free to rest a few minutes as well. And by rest I mean light walking, don't sit down or stop moving. Particularly important today is the cool down after the cardio and before the core exercises. 

Fancy and Lame

This workout today was inspired by my roommate and fellow Tough Mudder participant. And actually it is more of a challenge than anything else, but challenging yourself is always the best way to grow.  The challenge is simple, complete 300 pushups, 200 body squats, 100 clean and press (use 20 lb dumbbells or a 45 lb bar).  Complete the reps as fast as you can. You decide what you do and when during the challenge, just make sure to hit all your targets. I will be posting my time for this later today.   The best part of this work out is that it includes all compound moves which will be working multiple parts of your body all at once. This will increase gains in muscle and in endurance across the board.  Feel free to alternate between close grip and wide grip pushups and throw in some jump squats for added fun!

Tomorrow is cardio, and lots of it. 

Do Opposites Attract?

Yes, yes they do. Well maybe not when we discuss certain things, but for magnets and weight lifting, opposites are great together!  For instance, when you lift chest, you can also lift legs. Why? Because your muscles have time to recuperate while your heart rate does not. This can lead to increased gains for both your muscles and your metabolic rate. Basically it is a win win win. The third win coming from you not resting thus increasing your  respiratory rate. Oh wait, there is one more win... Instead of sitting around bored between sets, you finish your workout in half the time! Workout smarter, not longer! So here is the routine to get all those wins.

** Preform each lift for 25 reps. Use weight that forces you to get 4-6 reps each set. Go back and forth between A and B until all reps are completed **

1A. Bench Press
1B. Dead Lifts

2A. Weighted Dips
2B. Good Mornings with Plate

3A. Shoulder Press
3B. Romanian Dead Lifts

Bike for 5 minutes at a slow and controlled rate

4A. Wide Grip Pullups
4B. Squats

5A. Bent Over Rows
5B. Dumbbell Lunges

6A. Chinups
6B. Side Lunges


Do you get the opposite reference now? 

Double Focus

I currently have 4 more weeks of training before I embark on a 13 mile adventure race known as The Tough Mudder, and another 5 weeks of training before I run the 10 mile Broad Street Run. It is for this reason that the next 4 weeks of workouts will be tailored to prepare myself for those 2 events. This means I will no longer be doing heavy legs and will also be incorporating a lot more cardio to the routines. These workouts are designed to increase stamina, speed, lung capacity and in turn, absolutely shred fat. So, I hope you will all join me in the next 5 weeks of increased shredding. This is also just in time for beach weather!

** The first and third circuit will be based on time while the second and fourth are based on reps. Repeat each circuit once before moving on to the Row and the next circuit **

1. Jump Rope: 2 minutes
2. Burpee: 1 minute
3. Pullups: 1 minute
4. Power Cleans: 1 minute
5. Mountain Climbers: 1 minute

Row 500 Meters


1. Bench Press: 15 reps
2. Shoulder Swing: 10 reps each arm
3. 180 Squat Jumps: 7 each way
4. Cable Rows: 15 reps
5. Curl to Shoulder Press: 15 reps

Row 500 Meters


1. Incline Dummbell Press: 2 minutes
2. Dips: 2 minutes
3. Pullups: 1 minutes
4. Shoulder Press: 1 minute
5. Crunches: 2 minutes

Row 500 Meters


1. T-Pushups: 10 each side
2. Leg Curls: 15 reps
3. Dead Lifts: 10 reps
4. Pushup to Row: 10 each arm
5. Weighted Leg Lifts: 10 reps

Row 500 Meters

Rest Day

Congrats, you have all made it to a much deserved and needed rest day! Stock up on protein and complex carbs. Tomorrow we are right back into it!  Enjoy the day.

Run Around the Block

Today was a tough one. It was completed by myself and my roommate. We were actually both looking forward to it for a long time. I hope you enjoy it as much as we did. Each superset between the runs should be preformed 3 times for 10 reps each. You choose the weight that is best for you (makes you struggle to get the last rep!)

 - 1/2 mile run
1A. 36 Stairs
1B. Clean and Press
 - 1/2 mile run
2A. Side Walking Pushups
2B. Bicep Cable Curls

 - 1/2 mile run
3A. Burpees
3B. Overhead Triceps
 - 1/2 mile run
4A. Bent Over Rows
4B. Decline Pushups
 - 1/2 mile run
 5A. Back Flys
5B. Squat Jumps
 - 1/2 mile run
 6A. Plank to Pushups
6B. Crunches
 - 1/2 mile run
7A. Good Mornings
7B. Mountain Climbers
 - 1/2 mile run
8A. Planks - 20 seconds
8B. Leg Lifts - 20 seconds
 - 1/2 mile run
 9A. Bicycle Crunches
 9B. Alligator Kicks
 - 1/2 mile run

We were both drenched in sweet. It was awesome! 

Cheba Chaba Cheba Chaba

Stupid name I know. However this workout is not. So bring the Fast-Twitch muscle fiber energy to this one because we are going heavy! It has been a while so I am pretty excited. This workout was in part inspired by housemate who stressed how good his workouts were when doing 5 by 5's.

1. Bench Press: 5 sets (5 reps each)

2. Wide Grip Cable Rows: 5 sets (5 reps each)

3. Dumbbell Incline Press: 5 sets (5 reps each)

4. Pullups: 5 sets (5 reps each) ** use extra weights if you have to, in order to max out at 5

5. Dips: 5 sets (5 reps each) ** use extra weights if you have to, in order to max out at 5

6.  Close Grip Rows: 5 sets (5 reps each)

** Now for the truly hardcore, after each chest set, do 5 pushups and after each back set do 5 inverted pushups.  This is going to rule **

Sharks Are Born Swimming

Well, like I said... today we swim. But not just swimming, we are going to do some shoulders first. Because what is insult if you don't add injury to it?

Real quick before we get into the workout. I want to mention that none of my workouts listed have a warm-up or a cool-down built in. Those two things you should be doing on your own. The warm-up will help prevent injury by loosening your joints and bone muscle (prevents tearing), while increasing blood flow to your lungs and muscles.  The cool-down is important to steady your heart rate and blood pressure and to, most importantly, prevent clotting.  So please make sure you are doing both of these. Good warm-ups and cool-downs include stretching, brisk walking, light biking, and high rep, very low weight exercises to acclimate the muscles. So here is the workout:

1. Dumbbell Shoulder Press: 4 sets (12, 8, 8, 6)

2. Arnold Press: 3 sets (10, 10, 10)

3A. Side Lateral Raises: 3 sets (10, 10, 10)
3B. Shoulder Shrugs: 3 sets (8, 8, 8)

4A. Front Lateral Cable Raises: 3 sets (8, 8, 8)
4B. Barbell Shoulder Raises: 3 sets (12, 12, 12)

5. Side to Front Frankenstein: keep alternating front to side until your arms drop

6. Swim Time: Do as many laps as you can. It helps to alternate free style to breast stroke each direction. Gives your muscles a chance to rest and helps to regulate breathing. However, do what is best for you. If you do not have access to a pool, run for a mile and then repeat exercises 2, 3 and 4 listed above (or all if you can manage)

Now cool-down! 

Your Legs Will Hate Me

So my legs are mildly sore today. I say, mildly? That is just not enough. I want them to be so shot I can't bend down to tie my shoe! So lets buckle down and attack the largest muscle in the body (which is actually the Gluteus Maximus) but the thighs and hamstrings are up there. For added fun, I'm throwing in some core exercises. Because whats the best kind of strength??? CORE STRENGTH!

1. Squats: 5 sets (15, 13, 11, 9, 7)

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

3. Reverse Lunges: 3 sets (10, 10, 10) - hold dumbbells in each hand

4. Isometric Jump Squats: 3 sets (10, 10, 10) - hold for 3 seconds in the down position then spring up. These are hard, very hard.

5A. Leg Curls: 4 sets (8, 10, 12, 14)
5B. Mountain Climbers: 4 sets (20, 20, 20, 20)

6A. Captain Chair Leg Lifts: 3 sets (10, 10, 10)
6B. Calves (seated or standing depending on your equipment available): 3 sets (20, 20, 20)

7A. Declined sit ups: 3 sets (till failure)
7B. Pushup Walk: 3 sets (one rotation) - for this exercise, put you feet on the end of a bench. You will be in the pushup position. Walk around the entire bench moving one hand at a time. This will engage your obliques.

Tomorrow, we swim!

  

Weighted Cardio Round 2

Today's workout will incorporate and different type of cardio weight lifting routine than yesterday. Designed more for extended muscle fatigue instead of full body fatigue. This workout should be as challenging as yesterday's but in a different way.  It should be interesting to see how your body reacts to both. Do your best with the numbers listed below.  The cardio aspects of number 7 below are designed as your rest period before jumping back into muscle exercises.

1. 25 Close Grip to Wide Grip Pushups
2. 25 Squat Jumps
3. 15 Close Grip to Wide Grip Pushups
4. 15 Squat Jumps
5. 10 Burpees
7. Run 1/2 mile

** complete this circuit 2 times then move on to the next circuit below **

1. 25 Curl to Shoulder Press
2. 25 Row to Tricep Kick Back
3. 15 Curl to Shoulder Press
4. 15 Row to Tricep Kick Back
5. 10 Alligator Leg Lifts
6. Row 500 meters

** complete this circuit 2 times then move on to the next circuit below **

1. 25 seconds of Should Raise Holds
2. 25 seconds of Wall Sits
3. 15 seconds of Should Raise Holds
4. 15 seconds of Wall Sits
5. 1 minute plank
6. Bike 1 mile

The Fine 500

Today is definitely one of my favorite workouts. As the name implies, you will be doing a total of 500 reps today. It will be a full body workout! This ought to get the week off started right. You are racing against your own time here, rest when you need to. I will be doing this workout tonight and will post my time. Best of luck everyone.

1. 25 Pull ups ** Do lat pull downs if you need to **
2. 50 Bench Press (135 lbs.)
3. 50 Box Jumps (24 inches)
4. 50 Shoulder Swing (20 lbs.)
5. 50 Clean and Press (85 lbs.)
6. 50 Gorilla Pull ups ** Do leg lifts for substitution **
7. 50 Bent Over Rows (85 lbs.)
8. 50 Jump Lunges (10 lbs Dumbbell)
9. 50 Judo Push ups
10. 50 Scissor Crunches
11. 25 Pull ups ** Do lat pull downs if you need to **

for exercises that require 2 sides, do 25 of each.


Just finished. Time was 38:20. Hardest workout I have ever done. Only substitution was for number 6 where I did 25 Gorilla pullups then 25 Leg Lifts. Easily the hardest part was the Judo Push ups.

Big Back... Bigger Shoulders

Heavy day today. Since we did heavy chest earlier in the week, today we will do back and shoulders. This is good for an upper body killing after the long run yesterday. Enjoy!

1. Dead Lifts: 4 sets (12, 8, 8, 12)

2A. Pullups: 4 sets (all till failure)
2B. Shoulder Press: 4 sets (10, 10, 10, 10)

3. One Arm Row: 3 sets each hand (8, 8, 8)

4A. Wide Arm Rows: 4 sets (6, 6, 6, 6)
4B. Kettle Ball Shoulder Swing: 4 sets (8, 8, 8, 8)

5A. Shrugs: 3 sets (8, 8, 8)
5B. Back Flys: 3 sets (10, 10, 10)

6A. Arnold Presses: 4 sets (8, 6, 4, 20)
6B. Lateral Shoulder Raises: (8, 6, 4, 20)

No, that 20 is not a typo. Have fun.

run run run run I get a run

The title is best sung to the tune of the Beach Boys song "I Get Around"

So just a quick note: The workouts that I post here are the workouts I actually do each day. If you like some things, feel free to swap in and out methods that you have learned from other workouts to best fit your needs. Also, you can always take everything slower and at lighter weight. The main point is to grow for you and you alone.  If you keep it up, you will succeed!

So today's workout is simple, it is a long distance run.  We need to give our upper body a rest day after that tough chest workout which no doubt affected our arms, shoulders and back. So like before, set your goal. My goal today was 4 miles. During your goal I want you to preform 10 "power 10's."  This is where you full out sprint for 10 seconds, then bring your heart rate back down to a steady jog. Doing these intervals will help spike your heart rate and kick your metabolism into overdrive. Intensity and interval training like this do wonders for fat loss.

So set your distance goal, and every so often throw in a power 10! Make sure you put enough time in between these power 10's to bring your heart rate back to your steady jogging pace. Enjoy the run! 

Oak Chest

Oh yeah!!! This one is my personal favorites. Inspired by Arnold's (I need not mention his last name... mainly because I can't spell it) workout also called Oak Chest. Get ready for 1 hour of pure torture for your pecs.

1A. Bench Press: 5 sets (each set do 4-6 reps)
1B. Do 10 Pushups then 10 Bench Dips in between each set.  Then rest 1-2 minutes

2. Chest Cable Fly: 2 sets (15, 15)

3A. Incline Bench Press: 5 sets (each set do 4-6 reps)
3B. Do 10 Pushups then 10 Bench Dips in between each set.  Then rest 1-2 minutes

4. Chest Cable Fly: 2 sets (15, 15)


5A. Decline Bench Press: 5 sets (each set do 4-6 reps)
5B. Do 10 Pushups then 10 Bench Dips in between each set.  Then rest 1-2 minutes


6. Chest Cable Fly: 2 sets (15, 15)

7. Circuit: Dumbbell Flat Bench to Dumbbell Incline Bench to Body Weight Dips: 3 sets (10 reps for each) = 90 total reps ** I would use a low weight here ** 

Good Timing

This workout has been inspired by my brother (also a workout freak). I did it this morning and I can tell you that you will be pouring sweet and breathing heavy.

** Complete as a circuit 3 times. Each time, move onto the next letter if applicable. So for the first circuit you do A, for the second you do B... Causally walk 3 minutes in between each, you will need the rest **

1. Jump rope: 1 minute
2. Crunches: 2 minutes

3A. Pull ups: 3 minutes
3B. Chin ups: 3 minutes
3C. Gorilla pull ups: 3 minutes

4. Dumbbell Alternating Wood Chop: 1 minute
5. Plank to push up: 2 minute

6A.  Military Shoulder Press: 3 minutes
6B. Shoulder raises: 3 minutes
6C. Shoulder Shrugs: 3 minutes

7. Dumbbell Toss Squats: 1 minute
8. Row Machine: 2 minutes

Note:
For the Dumbbell Alternating Wood Chop: Basically a Lunge Jump but you are making an ax swinging motion with the dumbbell in your hand
For the Dumbbell Toss Squats: squat down, when you explode up, toss the dumbbell to the other hand, then immediately go back down into your next squat

Weekend Weaklings

Took the past 2 days off. Not good I know. But sometimes the body just needs some rest. No matter. We are getting back into it in full gear today.  This work was inspired by the Men's Health workout, which was inspired by the Showtime Series "Spartacus."  Yes, this is the infamous Spartacus workout, with some of my very fun tweaks thrown in. I hope you enjoy!

** For this workout, you will preform each exercise for 1 minute straight, then move onto the next exercise. Rest 15 seconds in between. Complete this circuit 3 times resting 5 minutes between each one **

1. Goblet Squats

2. Side Lunge to Curl

3. Clean and Press

4. T - Push-ups

5. Jump Rope

6. Shoulder swing

7. Dead Lift to Row

8. Burpee

9. Spider Man Push-ups

10. Ab Plank

**  If you want to go for gold, jog for the 5 minute rest in between each circuit (I will be jogging!) **

Legs +

Get ready for a fun one today. I am super excited to hit the gym in an hour and try this one myself. Here we go:

1. Squats: 6 sets (12, 12, 10, 8, 6, 6)

2. Leg Press: 3 sets (10, 10, 10)

3A. Leg Extensions: 3 sets (12, 12, 12)
4B. Leg Curls: 3 sets (12, 12, 12)

4. Lunges: 4 sets (10, 20, 10, 20) - the idea here is to hold weights for the 10 reps, then nothing for the 20 reps

** here is where we separate the weak from the tough **

5. You will be doing 4 - 500m sprints on the row machine. Between each sprint you will be doing 10 - 12" box jumps followed by 10 - 24" box jumps - Take a break as needed then head right into the next sprint.

If at anytime you feel dizzy or sick, take a break. This workout is extremely challenging. Make sure you drink protein as soon as you finish. Hydrate throughout. Good luck!

 

Rest Day

Today is a much needed and well deserved rest day. If you have been keeping up with the workouts then I know your muscles are begging for it. Remember to focus on refueling your body with lean protein, complex carbs and vegetable so you are ready in full force for tomorrow. Good ideas for today would be to take a long walk, participate in yoga, do self stretching or play some recreational sports. It is always good to stay active, but let those muscles rest. Enjoy the day!

Shoulders and Abs

This will be the final day of our heavy lifting. You may be asking yourself why we did not get to legs. Don't worry, that will be Friday! Here is your shoulder and ab busting workout:

1. Military Shoulder Press: 5 sets (16, 14, 12, 10, 8)

2A. Lateral Raises Arms to your side: 3 sets (10, 10, 10)
2B. Lateral Raises Arms in Front: 3 sets (10,10, 10)

3. Shrugs: 4 sets (6, 12, 6, 12) - try to only rest 15 seconds in between each

4. Arnold Press With Dumbbells: 4 sets (8, 8, 10, 12)

5A. Shoulder Raises With Bar Bell: 3 sets (12, 12, 12)
5B. Wood Chop Crunches: 3 sets (12 each side for each set)

6A. Weighted Leg Lifts: 3 sets (10, 10, 10)
6B. Plank: 3 sets (hold for 30 - 60 seconds each set) - THIS WILL BURN!!!

7A. Frankenstein Arms: 3 sets (30 second hold each)
7B. Mountain climbers: 3 sets (1 minute each) - THIS WILL BURN EVEN MORE!!!

The end gets tough. Remember there is good pain and bad pain. Good pain is good and bad pain is bad. Fight through the good pain because it is making you stronger. Stop at the first sense of bad pain. Your shoulders and abs will be screaming but if you hold good form you will have nothing to worry about. As always, let me know if you have any questions. 

Back and Tris

Hey gang, so today is going to be similar to yesterday's workout in formula and reps. However, we will be concentrating on the back and the triceps. Enjoy!

1. Close Grip Pull Ups - 5 sets (until failure on each) - I do not care if you get 1, 20 or 0, do it!

2. Cable Close Grip Rows - 5 sets (12, 10, 10, 8, 6)

3. Dead Lifts - 4 sets (16, 12, 8, 4) - do not hurt yourself, if you don't know perfect form click here. 

4. Wide Grip Lat Pull Downs - 4 sets (10, 10, 10, 10)

5A. Back Fly's - 3 sets (10, 10, 10)

5B. Tricep Cable Extension - 3 sets (10, 10, 10)

6A. Standing Wide Grip Cable Row - 3 sets (12, 12, 12)

6B. Tricep Kick Backs - 3 sets (20, 20, 20)

7. Tricep Head Bangers - 4 sets (8, 8, 6, 6)

8A. Tricep Dips - 3 sets (10, 10, 10)

8B. Bar Hang - 3 sets (till failure each set)

As always, feel free to comment or question if you do not know any of the above exercises or proper form!

Today, and for the next 2 days, will be be doing some muscle specialization. Since we have been doing a lot of full body workouts, it will be good to key in on major muscle groups. So today, you will be doing Chest and Biceps. While most people prefer to match chest and tris, and then back and bis, I prefer to interchange them. This is because I feel you can get a better lift with your arms since you are not tiring them out during your main muscle group workout. But, like everything, it is good to constantly switch it up. 

1. Bench Press - 5 sets (12, 10, 10, 8, 6)

2. Incline Dumbbell Press - 5 sets (12, 10, 10, 8, 6)

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

4A. Body Weight Dips - 3 sets (until failure, but no more than 20)

4B. Spider-man Push ups - 3 sets (until failure, but no more than 20)

5A. E-Z Bar Curl - 3 sets (12, 12, 12)

5B. Medicine Ball Wall Throw - 3 sets (20, 20, 20)

6. Straight Bar Curl - 4 sets (8, 8, 6, 6)

7A. Hammer Curls - 3 sets (10, 10, 10)

7B. Push Ups - 3 sets (till failure each set)

8. 90 Degree Arm Hold - 2 sets (30 second each)

Good luck with the super sets, they will really push your heart rate!

Today, we are going to failure! This will set the tone for the next few days. Perform the following 5 exercises in a row, going to failure for each. The rest or do light cardio for 5 minutes in between each set. Do 4 sets.

- pull ups
- push ups
- dead lifts (135 lbs)
- clean and press (65 lbs)
- jump squats

Good luck!

So if everyone is like me, your upper body is even more sore today, and your lower body and abs are absolutely wrecked. If has been 3 tough days of workouts. Today is a well deserved rest day.  Suggestions for today would include taking a nearby yoga course, going for a soak in hot tub, and taking a relaxing walk in a park. 

The most important part of today however, is to fuel your body with much needed nutrition so that we can get back into the gym hard tomorrow. You should be focusing on eating lean proteins and complex carbs. basic food Suggestions for today include:

 - Chicken

 - Salmon

 - Turkey

 - Whole grain rice

 - Oatmeal

 - Beans and Lentils

 - Broccoli and Spinach 

 - Milk

Some things to keep in mind:

 - Broccoli has some of the highest levels of protein of any vegetable, and Spinach is great for Iron

 - Load up on Vitamin D, Fish Oil and Iron as each play an integral part is muscle recovery

 - Don't be afraid to pack in the healthy foods listed above, our bodies will need it for the workouts ahead

Enjoy recovery day!

So I hope everyone is sore from the workout yesterday. Today we are going to give the upper body a break and some time to recover. Today, is run day! The workout goes like this:

First determine your distance goal, time is not an issue today. For example, your goal is to run 4 miles. After you determine your goal, divide your goal in quarters. So for the example you will have 4, 1 mile runs. 

You will be running each segment one at a time with an abdominal routine separating the segments. The ab routine is:

1. 25 crunches

2. 25 leg lifts

3. 30 plank on each side (total 1 minute)

4. 25 reverse crunches

5. 20 bicycle kicks

After doing the routine, you will dive right back in to your next run segment. You will be doing the ab routine a total of 3 times. Before the first run segment, and after the last segment, I want you to warm up and cool down (respectively) with walking, until your heart rate is steady.

Your abs will be screaming by the end of this! Good luck!