Sunday, March 21, 2010

3.21.10 Workout

Sunday 3:30pm

Upper Body Pull

Warm-up: seal jacks/x-jacks/basic jacks/bent knee iron cross/supine straight leg raise/band static pec stretch x 2/external rotation 8lbs x 2 sets of 12/internal rotation stretch x 2

  1. Lat Pulldown - 50lbx20/100x5/150x5/200x5/250x5/260x5
  2. Bent Barbell Row - 135x/225x5/255x5
  3. 1 Arm Row - 125x8/125x8
  4. Seated High Pulley Row - 150 x 3 sets of 8
  5. Dumbell Curl - (1 set) 60x3>45x4>30x7 (drop set)
  6. JC Band Bicep Curls 15/10/10 .30 sec rest between sets
  7. DB Wrist Curls - 40x10/40x8/30x12
  8. Zotman Curls - 20x10/20x10
  9. Single Leg Standing Calf Raise - 3x8
  10. Seated Calf Raise - 70 x 3 sets of 12

Static stretch hams, calves, lats, triceps, biceps, forearm flexors.

Foam rolled quads.

Time to complete: 75 minutes.

Post workout: 1 serving P90X Results & Recovery Drink mixed w/ 1 serving of BSN Cell Mass.

Awesome workout! Next sessions is Legs/Shoulders/Traps/Core.

Wednesday, March 17, 2010

3/17/10 Workout

Wednesday 5:15pm

Upper Body Pull + Core

Warm-up: Pelvic bridge/supine straight leg raise/bent knee iron cross/bird dogs/weigted calf+achilles stretch/x-jacks/seal-jacks/basic-jacks/band static pec stretch/internal rotation stretch
  1. Lat Pulldowns - 1x20/50lbs, 1x10/100lbs
  2. Chin-Ups - 1x8/1x7
  3. Bent Rows - 135x6,180x6,225x6,250x5
  4. Wide Hammer Row - 140x8,190x8,210x8,210x8
  5. Single Arm Lat Pulldown - 70x6,70x7
  6. J-Pulldowns - 120x12,150x15
  7. Seated Dumbell Power Cleans - 20x8,20x8
  8. Barbell Curls 95x6.115x6,115x6 drop to 65x9
  9. Iso-hold Dumbell Curls - 20x8,20x8
  10. Standing DB Wrist Curl 40x15,50x12,40x15
  11. Sprinter Sit-Ups - 2x10
  12. Long Arm Sit-Up - 2x10
  13. Bicycle Kicks - 2x25

Minimal post workout static stretching (no time). Rested between 60 - 90 seconds on all exercises (30 seconds between core exercises).

Had a pre-workout caffine drink, and a post workout 4 part carb - 1 part protein drink (P90X Results & Recovery) w/creatine (BSN Cell Mass).

A great workout. The diet has been back on track for 3 days, and has made me feel so much better.

I will try to post more workouts as time allows.

Tuesday, March 16, 2010

This Strength Training Program Is The Best Ever!

The evolution of the health & fitness industry has led to a myriad of fitness programs at one’s disposal. From decade to decade clothes, music, technology, and medicine change. The science behind exercise & nutrition is no different.

From Arthur Jones of the 70’s Nautilus craze, and his concept - HIT training, to traditional bodybuilding, powerlifting, Olympic lifting, functional training, the Russian Conjugated Method, Western Periodization http, Cross Fit, TRX Training, P90X, steady state cardio, interval training, Tabata, and too many more to mention here; you can see where such rapid changes could become a little confusing.

To cut down on the confusion, you need to identify a few things:
1. What are you training for, and what is your goal
2. What are your current abilities
3. What is the time/frequency that you have available to train
4. Does your facility or space provide what you need to perform the given exercises

Once you have identified the items above, do a little research. Training like a bodybuilder to become a better defensive end in football is probably not your best option. Use Google to find literature on athletic training, talk to a certified strength & conditioning specialist at your local health club, use Youtube to find training videos, spend some time at a book store or library. The resources are there……use them!

Another thing to consider is this, generally all programs have value. Depending on where you’re starting at, and what the desired result is, will determine which programs will provide the most benefit to you.

One thing for sure, there is no reason to be stuck in a rut. With so many options available, you should be changing programs every 2 to 6 weeks. Variety will keep you mentally invigorated, and force a continual adaptive response by your muscles & nervous system.

Train hard, but better yet, train smart.

Scott Fleurant
ACE Certified Personal Trainer
Independent Team Beachbody Coach