B) Incline Dumbbell Bench- 2 x Max Reps
C1) T-Bar Row- 3 x 12
C2) One Arm Strict Dumbbell Press- 3 x 12ea.
C3) Band Pull Aparts- 3 x 12
Monday, August 31, 2009
Friday, August 28, 2009
Week 1- Day 4- ME Lower
A) *Front Squat- Max Set x 5
B) Snatch Grip Deadlift- 3 x 5 (heavy)
C1) Pull-Ups- 2 x 6
C2) **Weighted Glute-Ham Raise- 2 x 6
D1) Pull Through- 2 x 6
D2) Kettlebell Side Bends- 2 x 10ea.
Thursday, August 27, 2009
Week 1- Day 3- Rep. Upper
A) Overhead Press- 5 x 3
B) Parallel Bar Dips- 3 x Max Reps
C1) Chin-Ups- 4 x 8
C2) Rear Delt Flyes- 4 x 12
Tuesday, August 25, 2009
Week 1- Day 2- DE Lower
A) Elevated Deadlift (4")- 8 x 3
B) Barbell Rows- 2 x 8
C1) *Kettlebell Snatch- 2 x 8ea.
C2) Glute-Ham Raise- 2 x 8
D1) Glute Bridge + Hamstring Curl- 2 x 8 (hold @ bridge and @ curl)
D2) **Ab Pulldown- 2 x 10
Monday, August 24, 2009
Week 1- Day 1- ME Upper
Back from Mexico now its time to get strong. This week I am going to begin incorporating a 12 week deadlift program by A.J. Roberts into my program for my dynamic and maximum effort lower days. I will do some tweaking to the program to fit my needs however it is more or less the same as his design on these days.
B) *Dumbbell Floor Press- 2 x Max Reps
C1) Narrow Grip Cable Rows- 4 x 12 (hold at full contraction)
C2) Facepulls- 4 x 12
D) **Barbell Clean and Push Press- 3 x 10
Saturday, August 15, 2009
Conditioning Workout
THIS WORKOUT WAS SKILLFULLY DESIGNED BY JUSTIN JUNG, DRIVE EXERCISE SPECIALIST AND MY BEST FRIEND.
1a) Row 250meters- 3 sets
1b) Stairs- 3 x (however long it takes the other person to row 250m)
[This combo is meant to be done with 2 people in relay fashion, one person runs stairs and the other rows, once the rower reaches 250meters both people stop, then switch, thats one set. Also, keep track of the number of stairs you get each set, it will be used later on in the workout]
2a) *Overhead Walking Lunge w/ 45lbs plate- 3 x 20 steps
2b) **Kettlebell Clean and Thruster- 3 x 10
2c) Med Ball Twists- 3 x 20ea.
3a) Med Ball Side Slams- 3 x 10ea.
3b) Skip Rope- 3 x 100
3c) Pull-Ups- 3 x 15
4) Tire Flips- this is were the total stairs come into play, you have to do the number of tire flips that your partner got in total stairs (e.g. if I ran 4 sets of stairs each set Justin has to do 12 tire flips)
Friday, August 14, 2009
ME Lower
A) Reg. Deadlifts- work up to orm (one rep max)
B) Dumbbell Walking Lunge- 3 x 12ea.
C) Kettlebell Swing- 3 x 15
*Ab Circuit:
D1) Runners Sit-Up- 4 x 10
D2) V-Ups- 4 x 10
D3) Toe-Touches- 4 x 10
D4) Hip Thrusts- 4 x 10
Wednesday, August 12, 2009
Repetition Upper
A) Overhead Press- 5 x 5 (*form emphasis)
B) Flat Dumbbell Bench (palms in)- 3 x Max Reps
C1) Chin-Ups- 3 x Max Reps
C2) Scarecrows- 3 x 8
D1) Chain Lateral Raise- 4 x 10
D2) Reverse Chain Curls- 4 x 12
Monday, August 10, 2009
ME Upper
A) Reg. Barbell Bench Press- Max Set x 5
B) Incline Dumbell Bench Press (palms in)- 2 x Max Reps
C1) Barbell Row- 4 x 10
C2) *Facepulls- 4 x 10
D1) *Kettlebell Clean and Press- 4 x 15
D2) Kettlebell Curl- 4 x 8
Sunday, August 9, 2009
Metcon Workout
5 Rounds *for time of:
A1) Burpees- 15
A2) 24kg Kettlebell Goblet Squat- 15
A3) 25lbs Med Ball Slam- 20
A4) 24kg Kettlebell Swing- 20
* for time means you time this workout and go as fast as you can, taking as little rest as possible, you aim for a lower time each time you do it
B) Skip Rope- 5min. (just to get rid of the lactic acid build up)
A1) Burpees- 15
A2) 24kg Kettlebell Goblet Squat- 15
A3) 25lbs Med Ball Slam- 20
A4) 24kg Kettlebell Swing- 20
* for time means you time this workout and go as fast as you can, taking as little rest as possible, you aim for a lower time each time you do it
B) Skip Rope- 5min. (just to get rid of the lactic acid build up)
Saturday, August 8, 2009
Flex Bands
This is the site I ordered my flexbands from, they're good quality bands and the company is based out of Montreal so shipping is not that bad.
--> http://performance-training.ca/store/flexbands.html
--> http://performance-training.ca/store/flexbands.html
Friday, August 7, 2009
ME Lower
A) Barbell Box Squat- Max Set x 3
B) Dumbbell Step-Up w/ Romain Deadlift- 3 x 8ea.
C1) *Kettlebell Banded Reverse Hypers- 3 x 12 (loop band through kb handle and put feet through band)
C2) *Straight Arm Landmines- 3 x 12ea.
Thursday, August 6, 2009
Repetition Upper
A) Barbell Push Press- 6 x 5
B) Barbell Bench Press- 4 x 10-15 (aim for 10 and see if you can bust out a few extra reps after that)
C1) Chin-Ups- 3 x Max Reps
C2) *Seated Dumbell Cleans- 3 x 10
D1) 90 Degree Lateral Raises- 4 x 12
D2) Banded Tricep Extension- 4 x 12
Wednesday, August 5, 2009
HFCS and Summer
First of all what is HFCS?
HFCS is short for High Fructose Corn Syrup (also known as glucose-fructose in Canada). It is usually made from corn syrup which has a very high glucose content, on average about 80% but can range from anywhere between 20% and 100% , while your basic table sugar is about a 50/50 mix of glucose and fructose. As a result of enzymatic processing the fructose content of HFCS is increased to a level almost at par with table sugar; consequently giving it a similar level of sweetness to basic sugar.
What does it have to do with summer?
When you think of some summer foods the things that often come to mind are slurpees or slushies, popsicles and freezies. What do these "foods" all have in common... sugar of course but one type of sugar especially… high fructose corn syrup. HFCS is also found in canned and bottled beverages, all different types of fast food and many other items.
Why is HFCS harmful?
First of all it is manmade; it is a processed substance, it comes from processing corn syrup and corn syrup comes from processing corn starch (a separate post on the harmful effects of processed foods to come). In addition, it is often perceived as the "healthier" sweetener because people often associate the word fructose (the sugar from fruit) with fruit and fruit is healthy, and as a result of this train of thought they ingest more of it. However, sugar is still sugar and will have similar effects nonetheless. Also, most whole fruits are made up of at least 80% water and usually contain some fiber which helps regulate insulin levels spike from the fructose.
The main reason that HFCS is harmful is the path it takes through the good ol' digestive tract. When HFCS is consumed it takes a b-line to the liver and then the liver gives the body a signal to start storing fat. Furthermore, there is no pancreatic response when HFCS is digested; therefore, there isn’t any insulin secretion and without any insulin (a chemical in our blood produced by the pancreas) the brain still thinks it's hungry and we keep on eating.
Everyone who reads a newspaper or watches the news knows that diabetes and obesity rates have been rapidly rising over the last 15-20 years. There are many factors that cause this hasty increase; however, one that gets overlooked a lot is HFCS. Take a look at the graph below, it shows how our more natural sugars, cane and beet (the blue line), have decreased dramatically, and HFCS, an artificial sugar (the turquoise line) has increased a substantial amount.
To sum it up it's simple:
Tuesday, August 4, 2009
Dynamic Lower
A) Hurdle Hops- 6 x 2 (max height)
B) Bulgarian Split Squats w/ front foot elevated- 3 x 8ea.
C1) Keg Pull Throughs- 3 x 10
C2) *Keg Zercher Squats- 3 x 10
D1) *Grappler Side Bends- 4 x 12ea.
D2) Power Rope- 4 x 25
Monday, August 3, 2009
ME Upper
A) Flat Dumbbell Bench (palms in)- Max Set x 5
B) Chin-ups- 2 x Max Reps
C1) T-Bar Row- 4 x 8
C2) Band Pull Apart- 4 x 12
D1) Strict One Arm Dumbbell Press- 4 x 10ea.
D2) *Kettlebell Banded Shrug - 4 x 10
Sunday, August 2, 2009
Interval Conditioning
A) Squrpees - 10 rounds @ 30sec/15sec
*a squrpee is a squat followed by a burpee (they're harder then they sound)
Saturday, August 1, 2009
Active Recovery
A) Skip Rope- 15min @ moderate intensity (rest as little as possible)
B) Light Stretching
*10-20 minutes of steady state cardio and stretching on your recovery days has been said to reduce DOMS (delayed onset muscle soreness, the soreness you feel a day or 2 after a workout)
Subscribe to:
Posts (Atom)
