This week is my weight workout week and I alternate between one week of cardio-core and the next week weights. I discussed my training style and philosophy now that I am in my 40’s. This week is cardio and core because I alternate weight training 1-week and cardio/core the following week and that seems to help with my recovery at 45.
Friday, November 20, 2015, workout and yes Friday I said Friday because it was the day I could get it in 2nd workout. You can always tell who’s committed by visiting a gym or fitness center on Friday night. There’s so many distractions on Friday such as the after work drinks, the night club, movies, tv, etc., etc. You have to be really committed to yourself to go to the gym on a Friday night. Per my podcast, I have access to several gyms in the area and normally I would head on over to FitnessOne for my weight-workouts however I didn’t feel like dealing with the locker room. Instead I opted for Planet Fitness because it’s big, clean, and modern. There’s not as much free weights however for a legs, shoulders, and arms workout they have plenty.
So the workout is 60-minute workout starting with 30-minutes cardiovascular and 30-minutes combined weights and machine workout.
I always start my leg workouts with 30-minutes of some type of cardio to warm up my body specifically my legs (knees) to get the blood circulated to throughout my heart, lungs and legs. I’ve been doing this for several years and it works for me becasue it prepares my body for the oncoming stress.
Per my podcast, I am not trying to be Hercules anymore my goals are for health and fitness only. The keyword is goal. Your workout methodology should mirror your workout goals for example if you’re a football player you’re going want to do more speed, conditioning, free weights, and some olympic lifts. If you’re into Crossfit, you’re going to do Olympic lifts peppered in with a variety of other types of movements. And if you’re a bodybuilder you’re going to follow another methodology all together.
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 and here’s what I had
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
1cup of kale
Novate by Applied Neutracueticals
1 – Dunkin Donuts Blueberry donut
Dunkin Donuts Big & Toasted Sandwich
Dunkin Donutes Grill Cheese & Bacon Sandwich
Workout: Legs, Shoulders & Arms
30-minute warmup on the Elliptical at level 10
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.
Legs super-set with Shoulders
Smith Machine Squat Instructions
Warm up with partial squats (knees bending to about 45 degrees) before doing deep squats (knees at 90 degrees). Do not lock knees straight on the straightening phase.
Place barbell over shoulders, behind head.
Grip bar firmly with hands, elbows bent to 90 degrees.
Feet should be about shoulder distance apart.
Slowly bend knees, keeping back straight.
Return to start position and repeat.
Curl Up Instructions
Stand on both legs holding weights in hands, palms inward.
Bend both elbows and turn palms upward.
Continue by lifting weights overhead and straightening elbows.
Lower by reversing motion and repeat.
1st Superset – Legs & Shoulders – 4-sets
Set 1: Smith Machine Squats 135 x 10, superset Curlups 35 X 10
Set 2: Smith Machine Squats 185 X 10 superset Curlups 40 X 8
Set 3: Smith Machine Squats 225 X 10 superset Curlups 40 X 8
Set 4: Smith Machine Squats 225 X 10 superset Curlups 40 X 8
2nd Superset – Arms & Shoulders – 2 sets
Tricep Press-down Instructions
Attach pulley to secure object.
Grasp handle, thumb up, elbow bent, as shown.
Straighten elbow by pulling down.
Return to starting position.
Bent Lateral Instructions
Stand, holding weights in hands.
Bend slightly at hips.
Lift arms up and back, as shown.
Return to start position and repeat.
Side Lateral Instructions
Hold weights in hands.
Begin with arms at side elbows straight.
Lift arms out to side, up to shoulder level.
Keep elbows straight or slightly bent.
Return to start position and repeat.
Set 1: Triceps pressdowns 70 X 20 super-set bent-laterals 20 X 10 super-set with side lateral 20 X 10
Set 2: Triceps pressdowns 85 X 20 super-set bent-laterals 20 X 10 super-set with side lateral 20 X 10
3rd Superset – Legs – Quadriceps & Hamstrings – 2 sets
Set 1: Leg Extension: 200X 10 super-set Leg Curl 70 X 8
Set 2: Leg Extension: 190 X 20 super-set Leg Curl 70 X 8
Stretching for 10-minute
The sequencing of the stretching exercise took place in the following order with all stretching held for 10-20 seconds prior to release.
Only 1 set of the following stretching and core exercises was performed.
Sit with knees bent, soles of feet together.
Slowly let your knees drop to floor.
Grasp ankles with hands and lean forward from the hips.
Knees to Chest Stretch
Lie on back.
Lift involved leg to chest and grasp knee with opposite hand.
Gently pull your leg across chest to opposite shoulder while rotating leg inward until a stretch is felt deep in the buttocks.
Chest Shoulder Stretch
Bring arm across in front of body as shown.
Hold elbow with opposite arm.
Gently pull across chest until a stretch is felt in the back of shoulder.
Repeat with other arm
Stand facing wall, hands on wall.
Step forward with foot of uninvolved leg, leaning hips toward wall.
Keep rear leg straight with heel on floor.
Standing Quad Stretch
Stand on un-involved leg, using table or chair for balance.
Bend knee of involved leg.
Grasp with hand and gently pull up toward buttocks.
Hold and repeat.
Trunk Rotation Stretch
Lie on side with hips and knees bent at 90 degrees.
Place arms out in front, palms together.
Slowly lift top arm up and gently lower to floor.
Try to get upper arm, forearm, and hand on floor.
Keep knees on floor.
Return arm back to start position.
Repeat stretch on other side.
Crunches 50 repetitions
Lie on back with knees bent, and hands clasped behind neck.
Raise shoulders up until they clear the floor and return to start position.
Sources & References