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 drink
Postworkout:
NA
Dinner:
1Cup Rice
2 Cups Paleo Chili
1Cup Kale
Workout: Chest & Back
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
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.
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
Tricep Dip
Tricep Dip Instructions
Place hands on dip bars, elbows bent.
Push down, raising body upward.
Lower and repeat.
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 Machine
Hammer Strength Chest Machine Instructions
Sit at chest press machine.
Grasp handles and push forward.
Return to start position and repeat.
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
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
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
Benny Jones
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