Warm – up : walking lunge with DB shoulder rows
SUPERSET THE FOLLOWING TWICE EACH PAIR….1min rest in between pairs
Jammer - single side squat to push R x 15 L x 15
Hoist Bar jump assist pull ups…x25 as fast as possible
Start with Your Hamstrings
“Most men do the exercises they like first and save the ones they know they hate for last,” says Steve Lischin, NASM-C.P.T. “Toward the end of a workout, they either put little effort into these exercises or just skip them entirely.” Performing your workout in the opposite order can give muscles you tend to overlook (such as your hamstrings) the attention they deserve. And saving your favorites for last can help you recharge when your energy level is in decline.
Stretch Between Sets
“Don’t stretch only when your muscles feel tight,” says Jordan. Stretching the muscles you’re working not only helps them stay loose, but can also increase your range of motion, allowing you to work more muscle fibers with each additional set.
Click on the link below to read the rest of this great article!!
Bench Press 3×12
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Q. “When was the last time you did something for the first time?”
For Me- obviously training for this race. It’s been a challenge for sure, pushing me farther than I’ve ever gone before. It’s already shown how hard it is to stay focused, but, with so many rewards thus far, how could I possibly stop now? Besides, I’m just getting started. The biggest reward was last week, watching our daughter learn how to ride her bike with her dad. Her motivation was “I want to ride like the other kids and with you guys! AND these training wheels are noisy!” She was so determined to ride on her own that night and she did! We were of course so happy and proud of her.
I’d say recently I’ve discovered just how goal oriented I am. Before the Challenge, it was easy to say or think that I’d like to lose weight, eat healthy or get in better shape. The problem was, not being able see the path to my motivation to reach those goals. I learned during the 12 weeks how to set smaller goals to bounce forward to the next goal, till I got where I wanted to be. It’s hard to imagine myself back in October when we joined Gold’s, I’m simply not the same person, it feel’s fantastic knowing I’m taking better care of myself for my future years and goals.
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Just an update on group cyling/running for fun and for event preparation!!!
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Here’s a great routine to challenge the start of your new year. Let’s welcome in 20/10!! Feel free to leave us a comment on what you thought of the routine!
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“The 500”-
Give this workout a try and let us know wht you think!
In each category you find three lifts and rotate the three continuously in reps of 10-20 until you reach 100 reps total. The workout should total 500 reps using 100 reps from each category.
Maximize your time in the gym with this fun, high intensity workout!
Total Time: 42 minutes
Warm-up 5 minutes
Sets and Reps: 3 sets of 60 second work intervals with 20-30 seconds for switching exercises. If you’re really pinched for time cut your sets to 2.
Although you’re timing your sets, speed is not the objective. Execute control over the speed and movement.
If you’ve ever wondered which exercises to do to ‘work’ certain body parts, then this book would be immensely helpful to you. Full of nothing but detailed illustrations showing exercises that effectively stress the muscle groups of the body, this book has a lot to offer anyone who exercises. The book is divided into sections based on body parts and also includes common injuries associated with those body parts and how those injuries are acquired. Mr. Delavier is a skilled artist, which you will see through the pages as he illustrates all of the ‘exercise demonstrators’.
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