Friday, November 20, 2015

11/20/15 Workout - 3x8

Stair Machine
20 minutes

Standing Barbell Shoulder Press (OHP)
45 lb x 8 reps
45 lb x 8 reps
45 lb x 8 reps
Barbell Deadlift
135 lb x 8 reps
135 lb x 8 reps
135 lb x 8 reps
Foam Rolling
 5 minutes

Thursday, November 19, 2015

Rack pulls allow you to use heavier weights with pulling exercises.



The basic set-up involves placing a barbell on a squat rack just above your knees. Load the bar with your warm-up weight. Below is my own version of this process.

Stand with your feet shoulder-width apart and bend at your knees.
Leaning slightly forward at hips to grab the bar.  Use a comfortable grip either with one palm facing away and the other facing inward or both palms inward.

Pull like you would the top half of the deadlift.

Either use a standard deadlift workout as your warm-up and do two sets of heavy rack pulls or warm-up with light rack pulls then two sets of heavy rack pulls.

Rack Pull Workout
Warm-up
135 pounds 3 reps
185 pounds 3 reps
225 pounds 3 reps
275 pounds 1 rep
315 pounds 1 rep

Work sets (hold 3 to 5 seconds at top of rep)
405 pounds 1 rep
Rest 5 – 10 minutes
495 pounds 1 rep
*** Do this workout once every 10 – 14 days only

Benefits:

1) Full body

2) Has a hardening effect

3) Strengthens the Golgi tendon

4) Assists in standard deadlifting

Other information:

Rack Em Up — Rack Pull Variations | T Nation

The Great Rack Pull Myth - JimWendler.com

#helpYOUgetGAINS 
Twitter: @helpYOUgetGAINS




Tuesday, November 17, 2015

Full Body Morning Workout in 5, 10 or 15 Minutes



Rules:
Do six exercises in circuit fashion in as many rounds as you can do in 5, 10 or 15 minutes.

Exercise
Reps
Bodyweight Squat
25
Ab Wheel
5
Ab Crunch
10
Suspension Trainer Row
10
Kettlebell Swing
25
Dead-Curl-Press
10

Feel free to make any substitutions necessary. For example barbell rows for suspension trainer.


Monday, November 16, 2015

11/16/15 Workout - 3x3 Day

Stair Machine
00:33:50
Body Weight Squat
3 reps
3 reps
3 reps
Push-Up
3 reps
3 reps
3 reps
Suspension Trainer Inverted Rows
3 reps
3 reps
3 reps
One-Arm Dumbbell Row
50 lb x 3 reps
50 lb x 3 reps
50 lb x 3 reps
Goblet Squat (kettlebell)
20 lb x 3 reps
20 lb x 3 reps
20 lb x 3 reps
Goblet Squat (dumbbell)
50 lb x 3 reps
50 lb x 3 reps
50 lb x 3 reps
Bent Over Barbell Row
135 lb x 3 reps
135 lb x 3 reps
135 lb x 3 reps
Barbell Deadlift
135 lb x 3 reps
135 lb x 3 reps
135 lb x 3 reps
Romanian Deadlift
135 lb x 3 reps
135 lb x 3 reps
135 lb x 3 reps
Standing Barbell Shoulder Press (OHP)
45 lb x 3 reps
45 lb x 3 reps
45 lb x 3 reps
Trap Bar Deadlift
140 lb x 3 reps
210 lb x 3 reps
260 lb x 3 reps
Incline Cable Flyes
20 lb x 20 reps
20 lb x 20 reps
20 lb x 20 reps
Hammer Dumbbell Curl
30 lb x 20 reps
30 lb x 20 reps
30 lb x 20 reps
Cable Rope Overhead Triceps Extension
20 lb x 20 reps
20 lb x 20 reps

Tuesday, November 10, 2015

11/10/15 Workout - Cardio - Arms -Sprints

Stair Machine

33:15 minutes

High Cable Curls

50 lb x 20 reps
50 lb x 20 reps
50 lb x 20 reps

Cable Rope Overhead Triceps Extension

30 lb x 20 reps
30 lb x 20 reps
30 lb x 20 reps

Hammer Dumbbell Curl

30 lb x 20 reps
30 lb x 20 reps
30 lb x 20 reps

Triceps Pushdown - Rope Attachment

30 lb x 20 reps
30 lb x 20 reps
30 lb x 20 reps

Running (Intervals/Sprints)

00:00:10 || 40 yd || sprint
00:00:10 || 40 yd || sprint
00:00:10 || 40 yd || sprint

Monday, November 9, 2015

Garcinia Cambogia Weight Loss Experiment Round 3 - Week 1 Down 2 Pounds.








Round 1 I lost 16 pounds. Round 2 I lost 10 pounds.

Round 3: Week 1, I have lost 2 pounds. Lots of water lost. We'll see how this week goes.

More updates to come soon. 



The below list of benefits reported:

        Inhibits production of fat.

Increases serotonin levels resulting in less carbohydrate cravings.

        Appetite suppression.

        Cortisol management.

        Increase in lean muscle mass.

        Decrease in fat mass.

        Decreased total cholesterol.

        Increase HDL cholesterol.

Positive influence on leptin resistance and insulin resistance.

Effect on body is supposed to work up to 2 hours after a meal.

How to take:

        Potassium and/or calcium increases absorption.

Take 1,500-3,000mg per day. Maximum short-term up to 6,000mg

        Look for a minimum 50% HCA

Take 30 to 60 minutes before eating or it will bind to the meal and will not work.


Vitamin Shoppe Garcinia Cambogia 
Supplement Facts
Serving Size 2 CAPSULES
Servings Per Container 45.000000
Amount Per Serving % Daily Value
Chromium(As Amino Acid Chelate) 200 Mcg 167%
GARCINIA CAMBOGIA EXTRACT(STD. TO 60% HYDROXYCITIRIC ACID (HCA)) (FRUIT) 1000 Mg N/A*
*Daily value not established
Other Ingredients:
Gelatin, microcrystalline cellulose, silicon dioxide, vegetable magnesium stearate.