Day 5 focused on shoulders. I love olympic lifting to add some total body integration and power training. Today, my main lift was the power clean and push press combo. After that it was a pretty standard hypertrophic shoulder day that looked like this:
Exercise sets/reps weight rest
MB Chopper Warm-up
Barbell Power Clean and Push Press 3x6 135/140/145 120 sec
DB Seated Military Press 3x10-12 50/55/55 0
--FM Rear Delt Flys 3x10-12 30/30/30 90 sec
Cable Upright Row 3x10-12 120/130/140 0
--DB side Laterals 3x10-12 25/25/25 0
----DB Bent over Laterals 3x12 15/15/15 60
Give it a try if you are comfortable with Olympic Lifting, see the below related link for a demonstration. Good Luck!!!
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I pretty much took the day off yesterday, I just did the Medicine Ball 200 with a couple of my clients to work on the ab's. So being well rested, today was Back and Triceps. I broke my workout down into two, four exercise circuits that looked like this:
Wide Grip Pull-ups 3xMax Reps
Barbell Close Grip 3x10-12 135/165/175
DB 1a Row 3x10/10 75/75/75
DB Overhead Triceps extension 3x10-12 80/80/75
RG Pull-ups 3xMax Reps
EZ Skull crushers 3x10-12 80/80/80
Landmine V-Bar Bent over Row 3x10-12 145/145/145
Body Weight Dips 3x Max Reps
Adjust the weights accordingly and give it a try if you like. I felt a really good pump from this workout and it kept my heart rate up pretty high for most of the workout. I did not allow for any rest between exercises and gave myself about 2 minutes after each 4 exercise circuit.
Also, check out the related link below for a video demonstration of the Land Mind V-Bar Row.
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Day 2 was leg day. My focus was again on weight in the 65-75% range of my estimated 1RM. I like to mix in some functional movements with my leg day to add variety and translate my workouts better to everyday life. My workout today looked like this:
5 min Treadmill run
5 min dynamic stretching
BB RDL's. 3x12,12,12. 225/235/245
BB Split Squats. 3x10,9,8. 135/145/150
BW 1L Box Squat. 2x10/10
BB Bosu Front Squats. 2x15. 45/45
KB 1L RDL. 2x10/10. 32kg
SB Hamstring Curls. 2x20
Seated Calve Raises. 3x20. 115/115/115
Adjust the weights accordingly and give it a try if you like. Also, check the related link below to see a visual demonstration of the BB RDL.
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I will be following a phase system of periodization to prepare for my wedding. This simply means that we will build weekly toward a specific goal. Weeks are considered micro-cycles and groups of weeks are called meso-cycles. For my preparation, I am going to breakdown my workouts into 3 weeks of hard work and one week of active recovery. The breakdown will look like this:
Weeks 1-3: Hypertrophy
Week 4: Active Recovery
Weeks 5-7: Strength
Week 8: Active Recovery
Weeks 9-11: Metabolic Power Endurance
Week 12: Active Recovery (wedding week)
Today was Week 1, Day 1 of Hypertrophy. The purpose in week1 is to work around 65-70% if my max for about 10-12 reps per set. I decided to focus on Chest and Biceps today. My Workout was as follows:
Exercise Sets/Reps Weights Rest
DB incline press 3x12,12,9 75/80/80
DB standing curls 3x12,12,10 35/35/40 90-120
DB flat bench press 3x10,10,11 80/75/70
Rope hammer curls 3x12,12,12 80/90/100 90-120
Free Motion Incline flys 3x11,12,12 60/60/60
DB in and out curls 3x8/8 30/30/30 60-90
SB/Bosu FOB push-ups 3xMR 20,15,10 reps
EZ bar Reverse Curls 3x15 40/40/40 30-60
Exercises were performed back to back in pairs as noted above. All sets were taken to failure, so when you see that I only did 9 reps on my third set of Incline Press, it's because I could not do anymore. Give it a try yourself if you like, simply adjust the weights accordingly.
Check out the link below to see a video of the SB/Bosu FOB Push-ups.
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When preparing to hit the gym for a weight training workout, it is vitally important to both eat the right foods and to eat them at the right time. Eating too much to close to the workouts can lead to nausea and gastrointestinal distress during your workout, while not eating enough can lead to pre-mature fatigue and leave you feeling dizzy or light headed.
There are two circumstances I would like to discuss that I commonly encounter with my clients. The first circumstance is for the ideal situation in which the client has time to properly prepare and eat a well balanced meal before there workout. The second circumstance is for those clients who do not have that time available.
Ideally, a client has the time to eat a well balanced meal about 2 hours prior to a weight training workout. We want this meal to contain a mixture of complex carbs, simple carbs, and protein. One’s individual dietary needs will dictate the appropriate portion size, but the balance of the nutrients should be similar across all athletes. An example of a good pre-workout meal would be:
Complex Carb: 1 serving of cooked oats, sweet potato, or brown rice
Simple Carb: 1 medium apple or banana
Protein: 4-6 oz of lean chicken, fish or tuna, or a supplemental protein
Next is the back-up scenario for those who are either early morning exercisers or those who are trying to fit a workout in at the end of a busy work day. If you find yourself having not eaten for an extended period prior to you workout, like 4-6 hours, then your best bet is to have easily digestible simple carbohydrates that are filled with electrolytes 30 minutes prior to your workout. These simple carbohydrates will support your workout and keep you from “crashing” during it. An example would be:
1 medium banana or a small bowl of grape fruit
Under both scenarios it is important to eat after your workout too. Check back in with www.millerfit.com soon to find out more about post-workout nutrition.
Yours in Health,
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