Here is the second of my three main weight lifting workouts. This one is another upper body routine. Remember, all of my workouts are specific to my goals. I don't necessarily recommend these for anyone unless your goals are similar to mine. Anyway, this next workout is my back and biceps routine. It goes as follows.
1. Wide Grip Pull Ups- 4 sets of 10 reps or till failure *(1)
2. Straight-armed Seated Rows- 4 sets of 10 reps *(2)
3. Bicep Curls- 4 sets of 10 reps or till failure
4. Seated Rows- 4 sets of 10 reps *(3)
5. Reverse Flies- 2 sets of 15 reps
6. Close grip pull ups- 4 sets of 10 reps or till failure *(4)
7. Shrugs- 3 sets of 10 reps
8. Concentrated Curls- 4 sets of 10 reps *(5)
*(1) Wide Grip Pull Ups- If you can do wide grip pull ups (hands placed with palms facing away from you at the ends of a pull up bar where the bar slants down slightly), make sure to warm up. This exercise can put a lot of strain on your shoulders, so if you jump straight into it, you could hurt yourself. I would recommend doing a couple pull ups with your hands at a normal grip. Then move your hands farther out and do another pull up. Continue moving your hands wider and wider and stretch out your shoulders in between until you are at the widest grip. Make sure that when you do pull ups (not just wide grip, but any pull ups), you don't swing your legs to help you get the rep. I see people doing this all the time. You cheat your body when you do this, and risk injury as well.
*(2) Straight-armed Seated Rows- This is an unusual exercise but very beneficial if you want to strengthen and add definition to your back. Basically, get in the position that you would if you were going to do normal rows. You can probably raise to weight 10 to 20 pounds above what you would normally do for rows because without using your arms, you would be amazed at how much strength your back has. What you want to do is start off by rolling your shoulders forward. This will make you look hunched. Your back should be relaxed in his position while you hold the bar/handle to do the seated rows. Then, without bending your elbows or rocking your lower back, pull the cable back. Your arms should stay perfectly straight and your Trapezius should really be the only muscle working. Try and pull your shoulders back and push your chest out as you complete each rep.
*(3) Seated Rows- These are just normal rows. This will work your back and biceps, unlike the Straight-armed Seated Rows which were concentrated only on the back. Once again, make sure not to rock your body as you pull. Something I like to do with this exercise is change the speed at which I contract and relax. Usually I pull the cable back quickly (1 count) and slowly let it back (3 counts). To keep the right pace, just count to one when you pull back, and count to 3 when you let it back.
*(4) Close Grip Pull Ups- I normally do this exercise using the two bars that come out perpendicularly to the main pull up bar. When you grab these bars, your palms are facing each other. If you don't have a pull up bar with these bars sticking out of it, do pull ups with your palms facing you and your hands approximately 6 inches away from each other.
*(5) Concentrated Curls- These are great for finishing your work out. I usually use a cable machine for this exercise. You don't want to use too much weight. These should be smooth and controlled curls. At the top of the curl, try and squeeze your bicep and then slowly release. You should feel quite the burn after 4 sets. I alternate back and forth from arm to arm (10 reps per arm).
I'll be posting the third work out very soon. For now, enjoy these two.
Sunday, January 11, 2009
Wednesday, January 7, 2009
Work Out #1
Today I've decided to post the first of the three different weight lifting workouts I do every week. You'll probably notice that I have a major emphasis on the upper body as well as a weekly routine heavily weighted (pardon the pun) towards lifting rather than aerobic exercise. Because it is winter...and it's Montana...my priority will be lifting for the next couple of months. I like running outside but with the cold and all the ice on the sidewalks, I'm very restricted at the moment. I can't say I'm a big fan of treadmills and other indoor aerobic machines, so my cardio work for now will be less than normal. As the days get warmer, I will start running more and more. I'm hoping to run 10 miles twice a week by the summer, but for now, I'll stick to mainly weights.
When it comes to my lifting routines, I have three. The first is a chest and triceps workout which I will be posting below. The second is a back and biceps workout which I hope to have up tomorrow. The last is a core and legs workout which I will put up in a couple days. Feel free to print off these workouts and do them yourself but please keep in mind, this routine is very specific to my goals and there is a good chance that we don't necessarily have the same goals. Nonetheless, here is the first workout, the chest and triceps workout. By the way, any exercise with a *(#) will be explained below either in this post or as soon as I get a chance.
1. Bench Press Pyramid- *(1)
2. Dips- *(2)
3. Standing Cable Chest Flies- 3 sets of 10 reps
4. Standing Cable Tricep Extensions- 3 sets of 10 reps
5. Seated Chest Press- 3 sets of 10 reps
6. Standing Cable Reverse Tricep Extensions- 3 sets of 10 reps *(3)
7. Incline Dumbbell Flies- 3 sets of 10 reps
8. 15 normal arm width push ups, 15 close arm width push ups
*(1)- The Bench Press Pyramid- This type of Bench Press routine is not for everyone. DO NOT try and do this if you are not experienced with the Bench Press. I wouldn't recommend the pyramid routine unless you really want to increase your bench press max. Make sure to always have a spotter when doing this routine. Now that I got that little warning out of the way, I'll explain the pyramid.
The bench press pyramid is made up of 9 sets. 4 sets going up in weight each time, 1 max set (1 rep max which you may or may not get), and 4 burn-out sets going down in weight each time. The first 4 sets our really just warm up sets. You should only do about half to 2/3 the number of reps you would actually be able to do for each of the first 4 weight sets. For example, lets say you can bench 135 lb 10 times. If 135 lb is one of your first 4 sets, you should only do it 5-7 times. I have posted my own pyramid with the weights I do below so you can see first hand what I mean. Obviously if anyone wants to do this routine, you should do the weight that matches your abilities, but keep your rep numbers in approximately the same range as mine. Here is the exact pyramid workout I did today.
1st set: 115 lb- 12 reps
2nd set: 155 lb- 8 reps
3rd set: 185 lb- 4 reps
4th set: 225 lb- 1 rep
5th set: 240 lb max- 1 rep
6th set: 225 lb- 1 rep (2 rep attempt)
7th set: 205 lb- 3 rep (4 rep attempt)
8th set: 185 lb- 6 rep (7 rep attempt)
9th set: 165 lb- 9 rep (10 rep attempt)
So like I said, the first 4 sets are warm ups. Only do half to 2/3 the number of reps you are capable of. The 4th set should only have 1 or 2 reps. I normally just do this rep once. The 5th set is your max which you may or may not get. On the 6th set, make sure you do the same weight as you did on the 4th set. This weight should only be 10 to 15 pounds less than your max. The reason you hit this weight twice is to reaffirm both mentally and physically that you can always bench that weight, no matter what. This is a vital element to increasing your bench press strength. One the remaining sets (7-9) I gradually decrease my weight and do as many reps as I can (till failure). This part of the routine is great for not only helping increase your bench press strength but also for building your chest, shoulders, and triceps.
*(2) -Dips- I know you probably know what dips are. The reason I put an asterisk next to this exercise is so I can go over a few things. First, let me explain my dip routine. The gym I go to has dip bars which are more V shaped rather than parallel. If you do dips at the back of the V, your chest is working hardest. If you do dips at the front of the V, your triceps are working hardest. My dip routine goes as follows:
1st Set: 25 dips or until failure with widest grip (back of V)
2nd Set: 20 dips or until failure with second widest grip (near back of V)
3rd Set: 15 dips or until failure with second closest grip (near front of V)
4th Set: 10 dips or until failure with closest grip (front of V)
The second matter concerning dips I want to discuss has to do with proper form. You would be surprised at how many people do these wrong. First of all, never lock out your elbows. Even if you really want to rest so you can get that last elusive rep, don't do it. Locking out your elbows puts stress on the joint, giving you a good chance of having problems with your elbows later on. I know it is tempting, but DON'T DO IT. Plus, it makes dips a lot harder. The other element of dips which is important to keep in mind is how low you drop your body, or how much you bend your arms. I lower myself until I create a 90 degree angle between my upper arm and forearm. Lowering yourself too much can put too much stress on your shoulders, potentially causing injury. Tearing a muscle can set you back months. Also, not lowering yourself enough is also not nearly as beneficial. The right amount of muscle extension (stretching of the muscle) before flexion (contraction of the muscle) helps to strengthen the muscle. The more flexion you get, the stronger you get...just don't stretch it too much.
*(3) - Standing Cable Reverse Tricep Extensions- This exercise is pretty much the same as normal standing cable tricep extentions, the only difference is hand position. Rather than having your palms facing the floor, have them face the ceiling. You will want to keep your wrists straight and stiff when doing these so you don't hyperextend anything in your forearms. (It'll be natural to keep your wrists stiff anyway when you do this exercise, so you probably don't have to worry about it). Also, try not to allow your elbows to rise when you do this exercise. You want to focus only on your triceps. Your elbows should bend until they create just a bit less than a 90 degree angle. Then extend your arms until they are nearly straight and repeat. This movement should be smooth and controlled, just like all of your exercises.
Well that basically sums up the chest and triceps routine. Normally I throw some abs in each of my workouts as well but we can go over that later. Hopefully tomorrow I'll have posted the second lifting workout (back and bicep). Anyway, for now, good luck!
When it comes to my lifting routines, I have three. The first is a chest and triceps workout which I will be posting below. The second is a back and biceps workout which I hope to have up tomorrow. The last is a core and legs workout which I will put up in a couple days. Feel free to print off these workouts and do them yourself but please keep in mind, this routine is very specific to my goals and there is a good chance that we don't necessarily have the same goals. Nonetheless, here is the first workout, the chest and triceps workout. By the way, any exercise with a *(#) will be explained below either in this post or as soon as I get a chance.
1. Bench Press Pyramid- *(1)
2. Dips- *(2)
3. Standing Cable Chest Flies- 3 sets of 10 reps
4. Standing Cable Tricep Extensions- 3 sets of 10 reps
5. Seated Chest Press- 3 sets of 10 reps
6. Standing Cable Reverse Tricep Extensions- 3 sets of 10 reps *(3)
7. Incline Dumbbell Flies- 3 sets of 10 reps
8. 15 normal arm width push ups, 15 close arm width push ups
*(1)- The Bench Press Pyramid- This type of Bench Press routine is not for everyone. DO NOT try and do this if you are not experienced with the Bench Press. I wouldn't recommend the pyramid routine unless you really want to increase your bench press max. Make sure to always have a spotter when doing this routine. Now that I got that little warning out of the way, I'll explain the pyramid.
The bench press pyramid is made up of 9 sets. 4 sets going up in weight each time, 1 max set (1 rep max which you may or may not get), and 4 burn-out sets going down in weight each time. The first 4 sets our really just warm up sets. You should only do about half to 2/3 the number of reps you would actually be able to do for each of the first 4 weight sets. For example, lets say you can bench 135 lb 10 times. If 135 lb is one of your first 4 sets, you should only do it 5-7 times. I have posted my own pyramid with the weights I do below so you can see first hand what I mean. Obviously if anyone wants to do this routine, you should do the weight that matches your abilities, but keep your rep numbers in approximately the same range as mine. Here is the exact pyramid workout I did today.
1st set: 115 lb- 12 reps
2nd set: 155 lb- 8 reps
3rd set: 185 lb- 4 reps
4th set: 225 lb- 1 rep
5th set: 240 lb max- 1 rep
6th set: 225 lb- 1 rep (2 rep attempt)
7th set: 205 lb- 3 rep (4 rep attempt)
8th set: 185 lb- 6 rep (7 rep attempt)
9th set: 165 lb- 9 rep (10 rep attempt)
So like I said, the first 4 sets are warm ups. Only do half to 2/3 the number of reps you are capable of. The 4th set should only have 1 or 2 reps. I normally just do this rep once. The 5th set is your max which you may or may not get. On the 6th set, make sure you do the same weight as you did on the 4th set. This weight should only be 10 to 15 pounds less than your max. The reason you hit this weight twice is to reaffirm both mentally and physically that you can always bench that weight, no matter what. This is a vital element to increasing your bench press strength. One the remaining sets (7-9) I gradually decrease my weight and do as many reps as I can (till failure). This part of the routine is great for not only helping increase your bench press strength but also for building your chest, shoulders, and triceps.
*(2) -Dips- I know you probably know what dips are. The reason I put an asterisk next to this exercise is so I can go over a few things. First, let me explain my dip routine. The gym I go to has dip bars which are more V shaped rather than parallel. If you do dips at the back of the V, your chest is working hardest. If you do dips at the front of the V, your triceps are working hardest. My dip routine goes as follows:
1st Set: 25 dips or until failure with widest grip (back of V)
2nd Set: 20 dips or until failure with second widest grip (near back of V)
3rd Set: 15 dips or until failure with second closest grip (near front of V)
4th Set: 10 dips or until failure with closest grip (front of V)
The second matter concerning dips I want to discuss has to do with proper form. You would be surprised at how many people do these wrong. First of all, never lock out your elbows. Even if you really want to rest so you can get that last elusive rep, don't do it. Locking out your elbows puts stress on the joint, giving you a good chance of having problems with your elbows later on. I know it is tempting, but DON'T DO IT. Plus, it makes dips a lot harder. The other element of dips which is important to keep in mind is how low you drop your body, or how much you bend your arms. I lower myself until I create a 90 degree angle between my upper arm and forearm. Lowering yourself too much can put too much stress on your shoulders, potentially causing injury. Tearing a muscle can set you back months. Also, not lowering yourself enough is also not nearly as beneficial. The right amount of muscle extension (stretching of the muscle) before flexion (contraction of the muscle) helps to strengthen the muscle. The more flexion you get, the stronger you get...just don't stretch it too much.
*(3) - Standing Cable Reverse Tricep Extensions- This exercise is pretty much the same as normal standing cable tricep extentions, the only difference is hand position. Rather than having your palms facing the floor, have them face the ceiling. You will want to keep your wrists straight and stiff when doing these so you don't hyperextend anything in your forearms. (It'll be natural to keep your wrists stiff anyway when you do this exercise, so you probably don't have to worry about it). Also, try not to allow your elbows to rise when you do this exercise. You want to focus only on your triceps. Your elbows should bend until they create just a bit less than a 90 degree angle. Then extend your arms until they are nearly straight and repeat. This movement should be smooth and controlled, just like all of your exercises.
Well that basically sums up the chest and triceps routine. Normally I throw some abs in each of my workouts as well but we can go over that later. Hopefully tomorrow I'll have posted the second lifting workout (back and bicep). Anyway, for now, good luck!
Tuesday, January 6, 2009
My Experience, My Lifestyle
I think it is important to tell you a little about myself. I wish I could tell you that I am a personal trainer and that this is my career, perhaps giving me more credibility, but this would be a lie. I am actually a college student at Montana State University studying English and Political Science. So then what gives me the right to give advice to you about physical fitness?
I have been working out consistently for the past four years of my life. The more I exercise the more I love it. During the past few years I have also continually researched weight lifting techniques, cardiovascular exercise plans and the effects they have on metabolism and physique, as well as nutrition and diet. But I don't just research it, I live it. Today I work out 7 times a week. I do intensive weight lifting routines, cardio work outs, and I practice a health-conscious diet specific to my goals.
As I said before, I really encourage comments and questions but there is something I forgot to mention. I would like this blog to develop as a knowledge based community. If anyone finds any interesting and relevant articles they would like to post or provide links to, it would only benefit us all. I will try and do the same.
On a more personal note, let me tell you a little bit more about myself aside from physical fitness. I was born here in Bozeman, Montana and have lived here my whole life. I absolutely love it. Bozeman is a prosperous college/ski town surrounded by the Rockies with a population of around 35,000. It still manages to maintain a quaint, small-town feel but it seems to be just a little bit bigger every day as more people discover it. I must say, it is the perfect place if you want to be healthy. The recreational outdoor opportunities are abundant, and perhaps because of this, it attracts a health-conscious crowd. Even in the dead of winter when its Zero outside, I always see someone jogging.
With hiking, kayaking, mountain biking, fishing, and camping in the summer, and skiing as the best option in the winter with two major ski resorts nearby, how could I possibly go anywhere but Montana State University (in the center of Bozeman) for college. But don't worry, I have traveled.
With extended family in England I've had the opportunity to travel to Europe a few times now and can't wait to go back again. Recently I was in Central America and I must say, I absolutely love it down there. This summer I'll be heading farther south then ever before. I'll be flying into Quito and checking out the Galapagos Islands for several days. It should be incredible and I hope to get some great photographs while I'm there. And that brings me to my main hobby that I just realized I have yet to mention...Photography.
I am actually a photographer primary capturing wildlife and nature. I suppose another advantage to living in Montana is its photogenic environment. If you are interested in taking a look at some of my work, make sure to check out my website, www.dgoodmanphotography.com. I'd love to hear what you guys think.
Aside from photography and when I'm not in the gym, I am working hard in college. As I said earlier, I'm hoping to double major in English and Political Science. I've also been studying Arabic. I'm not sure where that will take me, but we'll see.
Anyway, I hope this provides you with a little more insight into who I am.
P.S. I not only wanted to tell you about my hobbies and interests so you could get to know me a little bit better, but also because fitness is, like I mentioned in the first blog, not just physical. Everything we do effects our fitness. Our mental health, including attitudes, practices, beliefs, etc all impact our lifestyles. I hope to address this frequently later. Bye for now.
I have been working out consistently for the past four years of my life. The more I exercise the more I love it. During the past few years I have also continually researched weight lifting techniques, cardiovascular exercise plans and the effects they have on metabolism and physique, as well as nutrition and diet. But I don't just research it, I live it. Today I work out 7 times a week. I do intensive weight lifting routines, cardio work outs, and I practice a health-conscious diet specific to my goals.
As I said before, I really encourage comments and questions but there is something I forgot to mention. I would like this blog to develop as a knowledge based community. If anyone finds any interesting and relevant articles they would like to post or provide links to, it would only benefit us all. I will try and do the same.
On a more personal note, let me tell you a little bit more about myself aside from physical fitness. I was born here in Bozeman, Montana and have lived here my whole life. I absolutely love it. Bozeman is a prosperous college/ski town surrounded by the Rockies with a population of around 35,000. It still manages to maintain a quaint, small-town feel but it seems to be just a little bit bigger every day as more people discover it. I must say, it is the perfect place if you want to be healthy. The recreational outdoor opportunities are abundant, and perhaps because of this, it attracts a health-conscious crowd. Even in the dead of winter when its Zero outside, I always see someone jogging.
With hiking, kayaking, mountain biking, fishing, and camping in the summer, and skiing as the best option in the winter with two major ski resorts nearby, how could I possibly go anywhere but Montana State University (in the center of Bozeman) for college. But don't worry, I have traveled.
With extended family in England I've had the opportunity to travel to Europe a few times now and can't wait to go back again. Recently I was in Central America and I must say, I absolutely love it down there. This summer I'll be heading farther south then ever before. I'll be flying into Quito and checking out the Galapagos Islands for several days. It should be incredible and I hope to get some great photographs while I'm there. And that brings me to my main hobby that I just realized I have yet to mention...Photography.
I am actually a photographer primary capturing wildlife and nature. I suppose another advantage to living in Montana is its photogenic environment. If you are interested in taking a look at some of my work, make sure to check out my website, www.dgoodmanphotography.com. I'd love to hear what you guys think.
Aside from photography and when I'm not in the gym, I am working hard in college. As I said earlier, I'm hoping to double major in English and Political Science. I've also been studying Arabic. I'm not sure where that will take me, but we'll see.
Anyway, I hope this provides you with a little more insight into who I am.
P.S. I not only wanted to tell you about my hobbies and interests so you could get to know me a little bit better, but also because fitness is, like I mentioned in the first blog, not just physical. Everything we do effects our fitness. Our mental health, including attitudes, practices, beliefs, etc all impact our lifestyles. I hope to address this frequently later. Bye for now.
Lets Start Getting In Shape
You look in the mirror and picture a modified reflection. Your stomach is trim and flat. Your arms are defined and powerful. Your body is muscular and lean. But as quickly as your glimpse of the possible arrives, it dissipates and you are left with a physique that disappoints you.
With this blog I hope to guide you towards the build you envisioned in front of the mirror. We will work together and you will become what you want to be. Whether you are just trying to loose a few pounds in advance for the summer or you are planning to bulk up and get ripped I will help you reach your goal. I greatly encourage questions and comments not only so I can address them in my blogs but also so I can get to know my audience. We are in this together.
I wish I could begin this blog with a longer piece but it is late. I'll get back to you tomorrow and tell you a bit about myself so you know where I'm coming from as well as my experience in fitness training, nutrition, and my own pursuance of the healthy lifestyle.
One last thing before I go... I want to impress upon you all that fitness is not just physical. I hope to address all the elements of fitness continually in my blog. We will certainly delve into all that makes up a truly healthy lifestyle, but more on that later.
P.S. I really do encourage comments and questions. Please feel free to post your thoughts in order to help direct my blog for your benefit.
With this blog I hope to guide you towards the build you envisioned in front of the mirror. We will work together and you will become what you want to be. Whether you are just trying to loose a few pounds in advance for the summer or you are planning to bulk up and get ripped I will help you reach your goal. I greatly encourage questions and comments not only so I can address them in my blogs but also so I can get to know my audience. We are in this together.
I wish I could begin this blog with a longer piece but it is late. I'll get back to you tomorrow and tell you a bit about myself so you know where I'm coming from as well as my experience in fitness training, nutrition, and my own pursuance of the healthy lifestyle.
One last thing before I go... I want to impress upon you all that fitness is not just physical. I hope to address all the elements of fitness continually in my blog. We will certainly delve into all that makes up a truly healthy lifestyle, but more on that later.
P.S. I really do encourage comments and questions. Please feel free to post your thoughts in order to help direct my blog for your benefit.
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