Back and Triceps

So sore! It is awesome. I could barely wash under my arms in the shower because I was sore. Great. Today, we are shooting for the same results, but this time from the back of the body. Now that the front is beefed up, we need to hit the back just as hard!  So without further useless banter, see below. 

1. Pull-ups: 6 sets (each till failure) - I don't care if you hang by the end, just hang until you drop!

2. Cable Wide Grip Rows: 4 sets (12, 10, 10, 8)

3. Bent Over Dumbbell Rows: 3 sets (8, 8, 8) - Alternate arms (this motion resembles starting a lawn mower

4. Lat Pull-downs: 4 sets (10, 12, 12, 10

5. Inverted Push-ups: 4 sets (each till failure) - hang from a bar (smith machine)

6. Facing Grip Pull-ups: 3 sets (each till failure)

7. Overhead Tricep Extensions with Dumbbell: 3 sets (12, 12, 12)

8. Head Bangers: 3 sets (8, 8, 8)

9. Cable Extensions: 3 sets (8, 8, 8)

10 Dips on the Bench: 2 sets (25, 25) 

Have fun!

Chest and Bi's

It has been a while since this awesome combo has been put together in this blog. I figure it is time to switch it up yet again and go do some old fashion heavy chest and bicep lifting. On a side note, I would like everyone to try something. I started writing down in 1 sentence everything I look forward to in a day. Even if there is nothing but returning back to sleep. It actually makes the day go by a lot faster and you are in a better attitude. Try it and this workout!

1. Bench Press: 6 sets (12, 10, 8, 6, 4)

2. Incline Bench Press: 6 sets (4, 6, 8, 10, 12)

3. Cable Fly's: 4 sets (10, 10, 10, 10)

4. Flat Bench Dumbbell Press: 6 sets (4, 6, 8, 10, 12)

5. Incline Bench Dumbbell Press: 6 sets (12, 10, 8, 6, 4)

6. Straight Bar Curl: 4 sets (10, 10, 10, 10)

7. EZ Bar Curl: 3 sets (8, 8, 8)

8. Hammer Curls: 3 sets (15, 15, 15)

9. 100 Push-ups

Have fun! Tomorrow Back and Triceps 

Light +

Today's workout takes on a similar format to yesterday's.  After the workout yesterday, I was drained. Pale, dripping sweat and physically crushed. It was a great feeling. So today, I want to get right back at it. Only instead of the heavy lifting, we will be shooting for higher reps with the weighted activities, and more resistance with the treadmill. Call it the polar opposite of yesterday. This workout is sure to bring the same kind of intensity while not overworking or undoing the leaps and bounds we made yesterday. Get your towel ready. 

* for the A/B super-set part, repeat 3 times for a total of 6 exercises before moving on *

1. 5 minute walk on treadmill - 15% incline 3.0 speed

2A. Clean and Press - 15 reps

2B. Lat Pull-downs - 15 reps

3. 5 minute walk on treadmill - 15% incline 3.0 speed

4A. Walking Push-ups with Dumbbell - 15 reps

4B. Dumbbell Shoulder Swing - 15 reps

5. 5 minute walk on treadmill - 15% incline 3.0 speed

6A. One Arm Tossing Dumbbell Squat - 15 reps

6B. Iron Cross - 15 reps

7. 5 minute walk on treadmill - 15% incline 3.0 speed

8A. Lunges (with extra rep) - 15 reps

8B. Plank to Push-up - 15 reps

9A. Bar Bell Bicep Curl: 5 sets (12, 8, 6, 6, 12)

9B. Cable Triceps extensions: 5 sets (12, 8, 6, 6, 12)

Have fun!

Heavy +

Hope everyone has had an awesome few days with July 4th and the beautiful weekend!  Another Monday is here and that means another chance to start the week off right! So lets jump into a new kind of workout that is going to wake up our muscles and relieve us of all cob webs. Start the week off with a bang, and you will not fizzle. Enjoy Heavy +

1. 5 minute treadmill
2. Dead Lifts: 5 sets (8, 6, 4, 6, 8)


3. 5 minute treadmill
4. Squats: 5 sets (8, 6, 4, 6, 8)


5. 5 minute treadmill
6. Incline Bench Press: 5 sets (8, 6, 4, 6, 8)


7. 5 minute treadmill
8. Military Shoulder Press: 5 sets (8, 6, 4, 6, 8)


9. 5 minute treadmill
10. Pull-ups: 5 sets (8, 6, 4, 6, 8)


11. 4 minutes straight of crunch / holds - do crunches for 30 seconds, then hold half way for 30. repeat 4 times.


Have fun!

Meathead Monday

Hello everyone! I hope you all had a great weekend. The weather was incredible so I really hope you took full advantage of it and played outside.  Welcome to another big week. With only 2 days away from 4th of July, we need to have a solid workout today. And to have a solid workout, we need to do one fit for a true meathead. How do we do that? Well, by doing the two largest muscle groups through compound exercises over and over again! If you think repetition is stupid, then check out Bolero by Ravel to change your mind.

SQUATS AND PULL-UPS!!!

1A. Squats: 10 sets (10, 12, 14, 16, 14, 12, 10, 8, 6, 4)
1B. Pull-ups: 10 sets (As many as possible, do not go over 10 though)

Looks so simple, but try it. I am really sore and I did this Saturday.  If at any time, switch to leg presses for squats and pull-downs for pull-ups.  I switched to both for the 8th, 9th and 10th sets.