Tuesdays have always been a back day, for years.
In high school and college the lifting schedule prescribed to us by the coaches always seemed to be arranged in a 4 day workout schedule
mon & thirs: chest, shoulders, and triceps
tus & fri: back, bi's and legs
This breakdown has many advantages over both a 6 day split (hitting each muscle group once a week) and a 3 day split for the week (hitting all major body parts 3 times a week) One is lifting each major muscle group more than once. Another is you get at least 2 days rest between workouts. While there is a time and place for every kind of training split imaginable the 4 day schedule is great for beginners who want to get their feet wet and is a gradual progression towards specializing workouts. Most people start out with total body workouts, hitting all the muscles in one workout. Doing so ensures the most amount of workouts per muscle group in a week WITH getting at least one day's recuperation.
The only problem with this workout is the sessions cannot be too complex and can't be too specialized or target many muscles. Unless you have all day to be in the gym! In order to take your fitness to the next level you have to change your routine. That's where the four day split comes in. You can add movements in and keep your workout length about the same. These added movements put the emphasis on certain muscle groups such as your back and you can focus on specific muscles within that group such as the Lattissimus Dorsi, Rhomboideus, or lower Trapizius to name a few. This increases muscle growth and strength!
Monday, September 22, 2008
Friday, September 19, 2008
TGIF
I still love Fridays even after all these years. Like Pavlov's dogs i still get excited.
I'm still on my thirty day challenge to run every day and cover 50 Miles+. So far I've ran 35 miles which leaves me with plenty of time to complete my task. I've already ran 3 miles today but I'll probably go for a run later tonight just to help me get to put me closer to that 40 mile mark. When I say go for a run, it's really a light jog mixed with some running, because it doesn't matter how fast you run. So when I'm a little sore from running more than I'm used to I just take it easy for a while.
As strange as this may sound it is true: You burn the same amount of calories running, jogging, or walking. Well actually you'd burn a little more calories when jogging or running because you're exerting a little more energy in the vertical direction as opposed to the wonderfully efficient form of locomotion known as walking!
The main factor however is distance covered.
So while it is true that if someone runs for twenty minutes they will burn more calories than someone who walks for twenty minutes, it is because he or she has covered more distance. So remember no matter how you slice it, a mile is a mile is a mile, whether you run it walk it or crawl it. So get out there and start logging some miles!
I'm still on my thirty day challenge to run every day and cover 50 Miles+. So far I've ran 35 miles which leaves me with plenty of time to complete my task. I've already ran 3 miles today but I'll probably go for a run later tonight just to help me get to put me closer to that 40 mile mark. When I say go for a run, it's really a light jog mixed with some running, because it doesn't matter how fast you run. So when I'm a little sore from running more than I'm used to I just take it easy for a while.
As strange as this may sound it is true: You burn the same amount of calories running, jogging, or walking. Well actually you'd burn a little more calories when jogging or running because you're exerting a little more energy in the vertical direction as opposed to the wonderfully efficient form of locomotion known as walking!
The main factor however is distance covered.
So while it is true that if someone runs for twenty minutes they will burn more calories than someone who walks for twenty minutes, it is because he or she has covered more distance. So remember no matter how you slice it, a mile is a mile is a mile, whether you run it walk it or crawl it. So get out there and start logging some miles!
Thursday, September 18, 2008
Great Chest and Back Routine
I'm a little sore from yesterday's workout. I haven't lifted heavy weights in a few days and that will happen. I've been just doing dumbbells the past few weeks to give my joints a break. That is one thing everyone should keep in mind; it is not just your muscles that are out of shape but your other infrastructure as well, meaning your bones and joints. Sometimes they catch up more slowly so that is another reason to not try and increase weight and or difficulty of the exercises to quickly . It is also a great excuse to execute as perfect form as possible. If you don't know what good form is ASK! If not you can injure yourself. A good litmus test of bad form is, if the exercise hurts, you're doing something wrong. You should feel uncomfortable at most, not be in pain. That goes for running too. If it hurts, slow down. Remember exercise should feel good!
here's a brief breakdown of my workout yesterday:
Ran 1.5 miles in the morning
In the evening I lifted weights, opposing muscle groups (chest and back)
Bench Press (excluding two warm up sets 8 reps each with 135lbs each set)
1st set 13 reps with 185lbs
2nd set 12 reps with 225
3rd set 10 reps with 245
4th set 8 reps with 275
Incline Smith Machine Press (I would recommend using free weights as much as possible but the smith machine can be great for barbell presses. I think the 45 degree angle of the incline bench to be too high, i prefer to keep it 30 degrees by placing an adjustable dumbbell bench beneath the smith!) One other quick note, the Smith Machine weights have not been adjusted. I have never gotten a straight answer to the question of "how much does the bar weigh?" from anyone. So for simplicity's sake i assume it's 45lbs but i know it has to be lighter, you can feel that is counter weighted on a pulley system.
1st 13 reps with 185
2nd 12 reps with 205
3rd 10 reps with 225
4th 10 reps with 245
Flat Dumbbell Flyes
1st 12 reps with 35lb Dumbbell's in each hand
2nd 12 reps with 35's
3rd 10 reps with 40's
4th 10 reps with 50's
Back
Lat Pull Down Wide Grip
(excluding two warm up sets with 100lbs 8 reps each set)
1st set 14 reps with 110lbs
2nd set 12 reps with 120
3rd set 12 reps with 130
4th set 10 reps with 130
Seated Cable Row Narrow Grip
You should be careful with this one and I don't care what anyone says, Rocking back and forth and muscling up the weight with momentum is unacceptable! I see guys loading the weight up and going nuts but if they slowed it down a bit and didn't rock back and forth they wouldn't be able lift half the weight. My advice here is to stay as close to erect as possible and when lowering the weights lean forward slightly, between 5 and 10 degrees, pull back keeping the cable low maintaining the natural arches in your back throughout the lift as you should with all lifts!
1st set 15 reps with 110lbs
2nd set 13 reps with 130lbs
3rd set 10 reps with 140lbs
4th set 8 reps with 150lbs
Lat Pull Down Narrow Grip (with palms facing each other using same attachment commonly found on Seated Cable Row)
1st set 12 reps 120lbs
2nd set 12 reps 130lbs
3rd set 10 reps 140lbs
4th set 9 reps 140lbs
This was really a great workout that helped me feel terrific at night and was ready for a good night's sleep. I'm a firm believer that America as a whole does not exercise enough. Human's spent a good portion of our existence literally fighting for our lives all day everyday. You can't go from that to living a sedentary lifestyle on the couch without ramifications, both mental and physical. So let's change our habits a little everyday and we will have healthier minds and bodies.
here's a brief breakdown of my workout yesterday:
Ran 1.5 miles in the morning
In the evening I lifted weights, opposing muscle groups (chest and back)
Bench Press (excluding two warm up sets 8 reps each with 135lbs each set)
1st set 13 reps with 185lbs
2nd set 12 reps with 225
3rd set 10 reps with 245
4th set 8 reps with 275
Incline Smith Machine Press (I would recommend using free weights as much as possible but the smith machine can be great for barbell presses. I think the 45 degree angle of the incline bench to be too high, i prefer to keep it 30 degrees by placing an adjustable dumbbell bench beneath the smith!) One other quick note, the Smith Machine weights have not been adjusted. I have never gotten a straight answer to the question of "how much does the bar weigh?" from anyone. So for simplicity's sake i assume it's 45lbs but i know it has to be lighter, you can feel that is counter weighted on a pulley system.
1st 13 reps with 185
2nd 12 reps with 205
3rd 10 reps with 225
4th 10 reps with 245
Flat Dumbbell Flyes
1st 12 reps with 35lb Dumbbell's in each hand
2nd 12 reps with 35's
3rd 10 reps with 40's
4th 10 reps with 50's
Back
Lat Pull Down Wide Grip
(excluding two warm up sets with 100lbs 8 reps each set)
1st set 14 reps with 110lbs
2nd set 12 reps with 120
3rd set 12 reps with 130
4th set 10 reps with 130
Seated Cable Row Narrow Grip
You should be careful with this one and I don't care what anyone says, Rocking back and forth and muscling up the weight with momentum is unacceptable! I see guys loading the weight up and going nuts but if they slowed it down a bit and didn't rock back and forth they wouldn't be able lift half the weight. My advice here is to stay as close to erect as possible and when lowering the weights lean forward slightly, between 5 and 10 degrees, pull back keeping the cable low maintaining the natural arches in your back throughout the lift as you should with all lifts!
1st set 15 reps with 110lbs
2nd set 13 reps with 130lbs
3rd set 10 reps with 140lbs
4th set 8 reps with 150lbs
Lat Pull Down Narrow Grip (with palms facing each other using same attachment commonly found on Seated Cable Row)
1st set 12 reps 120lbs
2nd set 12 reps 130lbs
3rd set 10 reps 140lbs
4th set 9 reps 140lbs
This was really a great workout that helped me feel terrific at night and was ready for a good night's sleep. I'm a firm believer that America as a whole does not exercise enough. Human's spent a good portion of our existence literally fighting for our lives all day everyday. You can't go from that to living a sedentary lifestyle on the couch without ramifications, both mental and physical. So let's change our habits a little everyday and we will have healthier minds and bodies.
Wednesday, September 17, 2008
Weight Loss / Fitness Update
My weight this morning was a spritely 260 lbs. My weight fluctuates a few pounds for various reasons but I have stayed under 265 lbs for the past few weeks. Overall I'm down from 290lbs eighteen months ago, and was over 300lbs prior to that. Lucky for me I'm 6'4"!
My chest (49") is bigger than my waist (42") for the first time in my adult life. As an ex-football player I guess I thought it was normal to be a big guy.
So I've made it 17 straight days of cardio. Some days more than others but never less than a mile and usually more than 3 miles.
Overall I'm in the best shape of my life. I'm eating healthier, I can bench press my weight 10 or more times (which I could never do before) and do pull ups (which I couldn't ever dream of doing before).
That's the update for the day but I will be back!
My chest (49") is bigger than my waist (42") for the first time in my adult life. As an ex-football player I guess I thought it was normal to be a big guy.
So I've made it 17 straight days of cardio. Some days more than others but never less than a mile and usually more than 3 miles.
Overall I'm in the best shape of my life. I'm eating healthier, I can bench press my weight 10 or more times (which I could never do before) and do pull ups (which I couldn't ever dream of doing before).
That's the update for the day but I will be back!
Tuesday, September 16, 2008
My First Post
Hello Readers!
Any men out there finding it hard to get back in shape?
Or perhaps finding it hard to get into shape for the first time?
You're not alone....
It isn't easy but the temporary discomfort of being a little sore
(Ok maybe a lot sore) can't compare with the increased energy,
health, and confidence found when you're in good shape.
The other benefits are increased uuuhhh bedroom energy, and
increased years of your life!
Good luck on getting there and I'll leave you with some recommendations:
1. If you drink soda, juices, beer or any other empty calories in liquid form. . STOP
Stop right now. The more empty calories you take in the more weight you will lose.
Without lifting a muscle.
2. Start walking / running / crawling a mile everyday for 30 days. 10 blocks, four laps around your common track, 14.6 times the length of a football field. Whatever you do, however you do it, just do it. Its not that far. Stop making excuses, grab your mp3 player and do it, and don't stop either. No matter how slow you move just know what matters, YOU'RE MOVING!!
3. Start out slow. If it's too hard you will not keep it up and it will be counter productive for a few reasons. One reason is you could be so sore the next day that you it will keep you from exercising. Another is you could injure yourself! Also your body produces "stress chemicals" called cortisols which slow your metabolism and increase the percentage of the food you eat that's deposited as fat. So increase the stress on your body slowly to combat these factors.
4. Remember who this is for. This is for you and you alone. So don't worry about what other people may think of you. Like not having a nice looking shirt to wear on your jog. Throw on any old shirt and get out there.
Any men out there finding it hard to get back in shape?
Or perhaps finding it hard to get into shape for the first time?
You're not alone....
It isn't easy but the temporary discomfort of being a little sore
(Ok maybe a lot sore) can't compare with the increased energy,
health, and confidence found when you're in good shape.
The other benefits are increased uuuhhh bedroom energy, and
increased years of your life!
Good luck on getting there and I'll leave you with some recommendations:
1. If you drink soda, juices, beer or any other empty calories in liquid form. . STOP
Stop right now. The more empty calories you take in the more weight you will lose.
Without lifting a muscle.
2. Start walking / running / crawling a mile everyday for 30 days. 10 blocks, four laps around your common track, 14.6 times the length of a football field. Whatever you do, however you do it, just do it. Its not that far. Stop making excuses, grab your mp3 player and do it, and don't stop either. No matter how slow you move just know what matters, YOU'RE MOVING!!
3. Start out slow. If it's too hard you will not keep it up and it will be counter productive for a few reasons. One reason is you could be so sore the next day that you it will keep you from exercising. Another is you could injure yourself! Also your body produces "stress chemicals" called cortisols which slow your metabolism and increase the percentage of the food you eat that's deposited as fat. So increase the stress on your body slowly to combat these factors.
4. Remember who this is for. This is for you and you alone. So don't worry about what other people may think of you. Like not having a nice looking shirt to wear on your jog. Throw on any old shirt and get out there.
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