Tuesday, November 17, 2015, 60-miute workout consisted of the following exercises and predecessors.

75% Periodization Phase

Sets: 4+ per muscle group
Repetitions: 8 – 12 reps at 75% of 1 rep max

Periodization is an organized approach to training that involves progressive cycling of various aspects of a training program during a specific period of time. The roots of periodization come from Hans Selye’s model, known as the General Adaptation Syndrome, which has been used by the athletic community since the late 1950s (Fleck, 1999). Selye identified a source of biological stress referred to as eustress, which denotes beneficial muscular strength and growth, and a distress state, which is stress that can lead to tissue damage, disease, and death. Periodization is most widely used in resistance program design to avoid over-training and to systematically alternate high loads of training with decreased loading phases to improve components of muscular fitness (e.g. strength, strength-speed, and strength-endurance). This system of training is typically divided up into three types of cycles: microcycle, mesocycle, and macrocycle. The microcycle is generally up to 7 days. The mesocycle may be anywhere from 2 weeks to a few months and can further be classified into preparation, competition, peaking, and transition phases. The macrocycle refers to the overall training period, usually representing a year. This article will discuss the efficacy of periodization and present some of the current issues from recent research.

(source: https://www.unm.edu/~lkravitz/Article%20folder/periodization.html)

To fuel my body and workouts, my macro-nutrients trend towards a fasted moderate protein/ moderate fat/ low carb type diet and here’s what I had

Breakfast:

Per above, my macro-nutrients follow a moderate protein/ moderate fat/ low carb and I followed the Bullet Proof method (coffee, butter and MCT-oil) for a while and I found that to be tough on my stomach and it made me nauseous so I follow a variation of the drink promoted by Tim Ferris (Yerba Mate + 2Tsp MCT Oil).

Neutraceutical Cocktail OPC3, Vitamin-C, Multivitamin, Vitamin-B, Bromelain, and Nutri-Clean with 2Tsp MCT Oil

Lunch:

1cup rice
1cup of kale
4 Porkchops

PreWorkout:

Starbucks Coffee & Protein, Wellness Consultants, Wellness Coaching, Wellness Education, Active. Healthy. Well.

Starbucks Coffee & Protein drink

Postworkout:

NA

Dinner:

1Cup Rice

2 Cups Paleo Chili

1Cup Kale

 

Workout: Chest & Back

Cardio & Core Week, Workout, Benny Jones Jr., Wellness Consultant, Active. Healthy. Well.

5-minute warmup on the Elliptical at level 10

Super-sets

A superset is when one performs multiple exercises in a row with minimal rest (the amount of time to change between machines for example). One may super set any body parts together. It is ideal to use opposing body parts, such as chest and back or biceps and triceps. The reason for this is that due to reciprical inhibition, the non-working muscles are not only rested, but are actively being relaxed while their antagonists work. Their pre-exhaustion also allows better activation of the working agonist muscles as there would be less tightness to oppose or de-activate their contractions. Super-sets allow a lot of work to be done in a short period of time. They induce greater cardiovascular work, which helps you to burn more calories and burn fat, and can compensate for traditional forms of cardio. Studies also show a shift in substrate oxidation. Which means that you’re also burning more fat. Putting together a super-set workout is as easy as choosing movements that work opposing muscles or opposing motions, so that one is better able to work those muscles with greater intensity.

(Source: http://fitness.wikia.com/wiki/Superset)

Chest super-set with Back

1st Superset – DB Bench & DB Row – 2-sets

Bench Press, Wellness Consultants, Wellness Coaching, Wellness Education, Active. Healthy. Well.

Bench Press

Bench Press Instructions

Lie on back on weight bench
Hold weights in hands, arms out to sides, elbows bent to 90.
Lift weights up and to front of body while straightening arms as shown.
Return and repeat.

Dumbbell Row, Wellness Consultants, Wellness Coaching, Wellness Education, Active. Healthy. Well.

Row

DB Row Instruction

Hold weight in involved arm.
Slightly bend hips and knees and support upper body with other arm as shown.
Lift arm up, raising elbow to shoulder height.
Return to start position and repeat.

Set 1: DB Bench 50 X 20 super-set DB Rows 50 X 10

Set 2: DB Bench 80 X 20 super-set DB Rows 80 X 10

Set 3: DB Bench 80 X 20 super-set DB Rows 80 X 10

2nd Superset – Dips & Pull ups – 2 sets

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Tricep Dip

Tricep Dip Instructions

Place hands on dip bars, elbows bent.
Push down, raising body upward.
Lower and repeat.

Pull ups, Wellness Consultants, Wellness Coaching, Wellness Education, Active. Healthy. Well.

Pull-up

Pull-up Instructions

Place hands on pull-up bar, palms out.
Slowly pull chin up to bar and lower back down.
Repeat.

Set 1: Bodyweight Dips super-set Bodyweight Pull-ups
Set 2: Bodyweight Dips super-set Bodyweight Pull-ups

3rd Superset – Hammer Strength Chest & Machine Rows – 2 sets

Hammer Strength Chest Press, Wellness Consultants, Wellness Coaching, Wellness Education, Active. Healthy. Well.

Hammer Strength Chest Machine

Hammer Strength Chest Machine Instructions

Sit at chest press machine.
Grasp handles and push forward.
Return to start position and repeat.

Seated Rows, Wellness Consultants, Wellness Coaching, Wellness Education, Active. Healthy. Well.

Seated Row

Seated Row Instructions

Sit with straight legs at pulley system.
Grasp row handle with both hands.
Pull handles to mid chest keeping elbows close to body.
Return to start position and repeat.

Set 1: Hamer Strength Chest Machine  225X 8 super-set Seated Row 150 X 8
Set 2: Hamer Strength Chest Machine  225X 8 super-set Seated Row 150 X 8

4th Superset – Hammer Strength Pec Deck & Reverse Pec Deck – 2 sets

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Pec Deck

Pec Deck Machine Instructions

Hold handles with palms facing forward, elbows slightly bent.
Press forward with arms to front of body.
Return and repeat.

Reverse Pec Deck Machine Instructions

Adjust handles so that there oriented toward the back of the machines
Sit facing the machine where you’re facing the pad.
Hold handles with palms facing forward, elbows slightly bent.
Keeping the elbows bent and perpendicular to the floor, pull handles in line with body.
Return and repeat.

Set 1: Pec Deck Machine  70 X 10 super-set Reverse Pec Dec 70 X 8
Set 2: Pec Deck Machine  70 X 10 super-set Reverse Pec Dec 70 X 8

Post Workout Cardio for 20-minutes

Cardio & Core Week, Workout, Benny Jones Jr., Wellness Consultant, Active. Healthy. Well.

20-minute post workout on the Elliptical at level 10

Sources & References

https://www.unm.edu/~lkravitz/Article%20folder/periodization.html

http://breakingmuscle.com/strength-conditioning/a-simple-guide-to-periodization-for-strength-training

http://www.acefitness.org/acefit/fitness-fact-article/2624/periodized-training-and-why-it-is/

http://www.bodybuilding.com/fun/use-periodization-and-never-hit-a-training-plateau-ever-again.htm

http://www.nsca.com/education/articles/periodization/

https://en.wikipedia.org/wiki/Sports_periodization

http://www.bodybuilding.com/fun/other7.htm

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Benny Jones

Owner at LifeMeds LLC
Benny earned a Bachelor of Science from the University of Florida in Exercise and Sport Science. Benny believes a well balanced wellness program should encompass flexibility, strength, balanced clean diet, and proper rest. Connect with us on our Google Plus Page Active. Healthy. Well.