Finally. You can catch a very brief, albeit quiet introduction and a little look into grip strength training here in my basement.
Click here: Free Fitness Movement
It's Saturday, so big lifting day. I'm going with my two favorites. Trap bar deadlifts and overhead dumbbells presses. Lots of weight. Sets will go to failure.
Train hard, lift some heavy shit, and take no prisoners!
Saturday, February 5, 2011
Thursday, February 3, 2011
Keep It Simple
A less than motivated Thursday morning. Weekly weigh in puts me with a loss of 1% of body weight. Yet another reason to slack a little (celebrate).
5 minutes warm up
16 minutes on the Airdyne, 1:30 on for as hard as I can push, 30 seconds rest
15 minutes of shadow boxing
Protein shake
Thursday is always my favorite night of the week. The one meal I allow for whatever my culinary heart can possibly dream up. The girls want cheeseburgers. Great. I'll have mine stacked two high and swimming in a pond of my 4 alarm chili with a side of chips and guacamole.
Friday will be the day of rest. Saturday, will, for sure, absolutely, without falter be my first youtube video.
5 minutes warm up
16 minutes on the Airdyne, 1:30 on for as hard as I can push, 30 seconds rest
15 minutes of shadow boxing
Protein shake
Thursday is always my favorite night of the week. The one meal I allow for whatever my culinary heart can possibly dream up. The girls want cheeseburgers. Great. I'll have mine stacked two high and swimming in a pond of my 4 alarm chili with a side of chips and guacamole.
Friday will be the day of rest. Saturday, will, for sure, absolutely, without falter be my first youtube video.
Wednesday, February 2, 2011
Wednesday Training
Good morning! Or was it a deadlift? Doesn't matter, cause it's what a body needs!
First thing in the morning:
Grab your favorite pair or two of dumbbells for this routine. Always make sure its something you'll kinda walk away from, in that shakey legged...yeah, I just did that...kinda way.
5 minute warm up
Find a way to use 2 of your heaviest dumbbells in each of these little monsters:
Double Crunches: 3 sets, 10 reps
Cycle Crunches: 3 sets, 10 reps
Squats: 4 sets, 15 reps
Bent Over Two Arm Rows: 3 sets, 15 reps
Reverse Lunge: 3 sets, 10 reps
Stiff Legged Deadlift: 3 sets, 10 reps
Alternating Curls: 3 sets, 10 reps
Standing One Leg Calf Raise: 3 set, 15 reps
You can always increase the number of sets and/or reps. Never decrease the weight. Never take more than 45 seconds between sets. And, good luck getting that shirt off when it's drenched in sweat like that.
The evening brought a good solid warm up with every muscle and jointed chunk of cartilage ready to work. Instead of workout, it was half an hour of deep useful static stretching to compliment a long day of fasting after breakfast. The day has brought me to what promises to be a restful slumber. Night, night.
First thing in the morning:
Grab your favorite pair or two of dumbbells for this routine. Always make sure its something you'll kinda walk away from, in that shakey legged...yeah, I just did that...kinda way.
5 minute warm up
Find a way to use 2 of your heaviest dumbbells in each of these little monsters:
Double Crunches: 3 sets, 10 reps
Cycle Crunches: 3 sets, 10 reps
Squats: 4 sets, 15 reps
Bent Over Two Arm Rows: 3 sets, 15 reps
Reverse Lunge: 3 sets, 10 reps
Stiff Legged Deadlift: 3 sets, 10 reps
Alternating Curls: 3 sets, 10 reps
Standing One Leg Calf Raise: 3 set, 15 reps
You can always increase the number of sets and/or reps. Never decrease the weight. Never take more than 45 seconds between sets. And, good luck getting that shirt off when it's drenched in sweat like that.
The evening brought a good solid warm up with every muscle and jointed chunk of cartilage ready to work. Instead of workout, it was half an hour of deep useful static stretching to compliment a long day of fasting after breakfast. The day has brought me to what promises to be a restful slumber. Night, night.
Tuesday, February 1, 2011
2 a day workouts continue - Say hello to my little friend (7's)
Tuesday morning routine:
10 barbell twisters
3 pull-ups
15 jumping jacks
10 squat jumps
10 suzana's.
6 rounds.
The goal for this one is 10 rounds minimum.
))Two a day((
Tuesday night:
Really like this one. Going all crossfit on it and gave it a name: 7's
7 push ups
7 crunches
7 sets of lying down single leg hip thrusts
7 sets of flutter kicks
7 prisoner squats
7 sets of overhead sandbag presses
7 sandbag curls
7 rounds.
Now if I can get this to 7 rounds of 7 rounds...
10 barbell twisters
3 pull-ups
15 jumping jacks
10 squat jumps
10 suzana's.
6 rounds.
The goal for this one is 10 rounds minimum.
))Two a day((
Tuesday night:
Really like this one. Going all crossfit on it and gave it a name: 7's
7 push ups
7 crunches
7 sets of lying down single leg hip thrusts
7 sets of flutter kicks
7 prisoner squats
7 sets of overhead sandbag presses
7 sandbag curls
7 rounds.
Now if I can get this to 7 rounds of 7 rounds...
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