ZeroMan Workout 27

ZeroMan Workout Series

The ZeroMan workout series is designed for gentlemen relatively new to working out who want to lose weight and have general fitness improvement.  This program can work for anyone, so feel free to adjust weight and resistance to fit your needs.  For maximum fat loss I recommend five to six small meals a day, including one fatty (good fats) snack 30 minutes to an hour before workout (Geoff’s Man Bar would be perfect!) and a protein shake 30 minutes to an hour after working out.  The rest of the small meals should have a ratio as close as possible to 9g carbs, 7g protein, 2g fat.  Good luck!

Get ready for new movements starting next Monday!

Day 27: Monday October 31st 2011

Warm Up: 20 minutes

Recumbent Resistance Intervals

-       5 minutes at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM

-       8 times: 30 seconds at ‘11’ to ‘13’ resistance 90+ RPM, followed by 1 minute at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM

-       3 minutes at a leisurely pace

Light Stretch: less than 5 minutes

            No deep stretching.  Just a few reaching exercises, arm swings and circles, trunk rotations, etc.  The idea is to move and get warm, especially muscle groups you missed in your warm-up.

Resistance: 15 – 25 minutes

-       Seated Reverse Flys: 2 times- 10 reps at 15 lbs.

-       Cable Lat Pulls: 12 reps at 55 lbs., 10 reps at 60 – 65 lbs.

-       Seated Cable Rows: 10 reps at 50 lbs., 8 reps at 55 lbs.

-       Rotating Single Arm Dumbbell Dead Lifts: 8 reps at 45 lbs. L & R

-       Rotating Single Arm Dumbbell Cleans: 8 reps at 30 lbs. L & R

-       Rotating Single Arm Dumbell Clean & Press: 8 reps at 20 lbs. L & R

-       15 air squats

-       Single leg Step ups on low step (8” – 12”): 10 step ups on each leg with striding arms, balance for 10 seconds on the 10^th step.

-       15 air squats

-       Single leg Step ups on low step (8” – 12”): 10 step ups on each leg with striding arms, balance for 10 seconds on the 10^th step.

-       15 air squats

Stretch: 5 - 10 minutes

Comprehensive light stretching, then focus on deep hip external rotators, glutes and IT band (tensor fasciae femoris) with butterfly stretches, feet farther in front butterfly stretches, lying glute stretches, lying piriformis stretches, and lying hip stretches.

Cool Down: 20 minutes

Run / Walk on a treadmill. (7 run, 3 walk, 5 run, 5 walk would be great) 

Start adding a fish oil supplement to your first, middle, and last meals of the day for faster healing and healthier joints.  To really kick your fat loss up a notch and minimize joint inflammation, avoid bread (at least on workout days).

Drink at least 8 oz. of water 30 minutes before each meal or snack, and drink fluids with your meal either just before or just after (or both), but not during.  Green tea is a great option for delicious hydration, appetite suppression, antioxidants, and a nice energy boost!

Try to base your meal ratios on a total daily protein intake of 95g to 115g (while striving to maintain the 9:7:2 carb:protein:fat ratio at every meal except the pre and post workout snacks.   Comment below, tweet @geoffcraft, or shoot me an email!  Eat well, drink lots of water and have fun!  Love you.  #FitnessIsLove

get fit.

Day 28: Tuesday November 1^st 2011

Walk 2 miles. 

30 Minute Killer Power Workout

WARM UP:
- 20 air squats
- 20 push-ups
- 20 crunches

RESISTANCE:
- 10 single arm rotating clean & press, L & R, 50 lbs.

- 8 lever/maltese, maltese/planche presses with 35 lbs. dumbbell

- 8 single arm rotating clean & press, L & R, 60 lbs.

- 10 lever/maltese, maltese/planche presses with 30 lbs.

- 12 fast incline bench presses with 60 lbs. dumbbells

- 12 fast decline bench presses with 60 lbs. dumbbells

- 12 fast flat bench presses with 60 lbs. dumbbells

- 20 fast hanging windshield wipers

- 10 fast candlestick lever pulls

- 20 fast hanging windshield wipers

- 10 fast candlestick lever pulls

- 6 alternating pull-up/press-downs

- 10 fast horizontal pull-ups (rows)

- 10 prayer-grip pull-ups

- 10 fast horizontal pull-ups (rows)

- 20 fast air squats

- 20 fast heel raisers

- 10 fast single leg heel raisers, L & R

- 20 fast toe-raisers

COOL DOWN:
Cold shower (the gym closed... they kicked me out!)

After picture:

Sent via BlackBerry by AT&T

Workout Tonight!

I haven't had a chance to exercise all week!  I'm going to LA fitness in Cypress today (late afternoon / early evening) for a workout and a swim if anyone wants to join!  drop me a line on twitter @geoffcraft, or give me a call or text me if you have my number!

#FitnessIsLove

ZeroMan Workout 24

ZeroMan Workout Series

The ZeroMan workout series is designed for gentlemen relatively new to working out who want to lose weight and have general fitness improvement.  This program can work for anyone, so feel free to adjust weight and resistance to fit your needs.  For maximum fat loss I recommend five to six small meals a day, including one fatty (good fats) snack 30 minutes to an hour before workout (Geoff’s Man Bar would be perfect!) and a protein shake 30 minutes to an hour after working out.  The rest of the small meals should have a ratio as close as possible to 9g carbs, 7g protein, 2g fat.  Good luck!

Day 24: Friday October 28^th 2011

Warm Up: 20 minutes

Recumbent Resistance Intervals

-       5 minutes at ‘5’ to ‘7’ resistance 75 RPM to 80 RPM

-       8 times: 30 seconds at ‘10’ to ‘12’ resistance 90+ RPM, followed by 1 minute at ‘5’ to ‘7’ resistance 75 RPM to 80 RPM

-       3 minutes at a leisurely pace

Light Stretch: less than 5 minutes

            No deep stretching.  Just a few reaching exercises, arm swings and circles, trunk rotations, etc.  The idea is to move and get warm, especially muscle groups you missed in your warm-up.

Resistance: 15 – 25 minutes

-       Rotating Single Arm Dumbbell Dead Lifts: 10 reps at 40 lbs. L & R

-       Rotating Single Arm Dumbbell Cleans: 10 reps at 25 lbs. L & R

-       Barbell military presses: 12 reps at 30 lbs., 10 reps at 35 lbs., 8 reps at 40 lbs.

-       15 air squats

-       Single leg Step ups on low step (8” – 12”): 10 step ups on each leg with striding arms, balance for 10 seconds on the 10^th step.

-       15 air squats

-       Single leg Step ups on low step (8” – 12”): 10 step ups on each leg with striding arms, balance for 10 seconds on the 10^th step.

-       15 air squats

Stretch: 5 - 10 minutes

Comprehensive light stretching, then focus on deep hip external rotators, glutes and IT band (tensor fasciae femoris) with butterfly stretches, feet farther in front butterfly stretches, lying glute stretches, lying piriformis stretches, and lying hip stretches.

Cool Down: 20 minutes

Run / Walk on a treadmill. (7 run, 3 walk, 5 run, 5 walk would be great) 

Drink at least 8 oz. of water 30 minutes before each meal or snack, and drink fluids with your meal either just before or just after (or both), but not during.  Green tea is a great option for delicious hydration, appetite suppression, antioxidants, and a nice energy boost!

Try to base your meal ratios on a total daily protein intake of 95g to 110g (while striving to maintain the 9:7:2 carb:protein:fat ratio at every meal except the pre and post workout snacks.   Comment below, tweet @geoffcraft, or shoot me an email!  Eat well, drink lots of water and have fun!  Love you.  #FitnessIsLove

get fit.

Day 25: Saturday October 29^th 2011

Walk 2 miles.

Day 26: Sunday October 29^th 2011

REST.  Watch Football.  Do at least 2 “honey-dos” (to earn the football)

Food Journal 10-25-11

Meal 1:
     * One whole egg scrambled with 3/4 cup egg whites, garlic, onions and peppers sauteed in butter, salt, pepper and topped with less than 1/4 pepper jack cheese.

     * one large banana
     * coffee with cinnamon
     * one fish oil capsule

Meal 2:
     * one Geoff's Man Bar
     * one Geoff's Lady Bar (quality control)
     * one fish oil capsule

Meal 3:
     * 4 oz. lean turkey
     * Sambazon® açaí yerba mate guarana smoothie

Meals 4 & 6:

     *Myoplex®Lite protein shake 

Meal 5:
     * 4 oz. lean turkey
     * one Sambazon® açaí smoothie

Meal 7:
     * 5 oz. turkey cutlets (left-overs)
     * 1/2 cup brown rice (left-overs)
     * 2 glasses of Norton Reserve Malbec
     * a few pieces of dark chocolate
     * one fish oil capsule

ZeroMan Workout 22

ZeroMan Workout Series

The ZeroMan workout series is designed for gentlemen relatively new to working out who want to lose weight and have general fitness improvement.  This program can work for anyone, so feel free to adjust weight and resistance to fit your needs.  For maximum fat loss I recommend five to six small meals a day, including one fatty (good fats) snack 30 minutes to an hour before workout (Geoff’s Man Bar would be perfect!) and a protein shake 30 minutes to an hour after working out.  The rest of the small meals should have a ratio as close as possible to 9g carbs, 7g protein, 2g fat.  Good luck!

Day 22: Wednesday October 26^th 2011

Warm Up: minutes

-       15 minutes on recumbent bicycle with resistance at ‘8’ and RPMs over 75

Light Stretch: less than 5 minutes

            No deep stretching.  Just a few reaching exercises, arm swings and circles, trunk rotations, etc.  The idea is to move and get warm, especially muscle groups you missed in your warm-up.

Resistance: 15 – 25 minutes

-       Seated Reverse Flys: 2 times- 10 reps at 15 lbs.

-       Rotating Single Arm Dumbbell Dead Lifts: 10 reps at 40 lbs. L & R

-       Rotating Single Arm Dumbbell Cleans: 10 reps at 25 lbs. L & R

-       Rotating Single Arm Dumbell Clean & Press: 10 reps at 15 lbs. L & R

-       Cable Lat Pulls: 12 reps at 45 lbs., 10 reps at 50 lbs., max reps at 60 lbs.

-       Push-ups (standard, modified, or bench modified): 12 reps, 10 reps, 8 reps

Stretch: 5 - 10 minutes

Comprehensive light stretching, then focus on deep hip external rotators, glutes and IT band (tensor fasciae femoris) with butterfly stretches, feet farther in front butterfly stretches, lying glute stretches, lying piriformis stretches, and lying hip stretches.

Cool Down: 20 minutes

Run / Walk on a treadmill. (6 run, 4 walk, 5 run, 5 walk would be great)  

Try to base your meal ratios on a total daily protein intake of 95g to 110g (while striving to maintain the 9:7:2 carb:protein:fat ratio at every meal except the pre and post workout snacks.    

Comment below, tweet @geoffcraft, or shoot me an email!  Eat well, drink lots of water and have fun!  Love you.  #FitnessIsLove

get fit.

Day 23: Thursday October 27^th 2011

REST.  Watch the Thursday NBC funnies, or practice your archery skills (you can never be too ready for the post-apocalypse ;-) )

Food Journal 10-24-11

Meal 1:
     * One whole egg scrambled with 3/4 cup egg whites, garlic, onions and peppers sauteed in butter, salt, pepper and topped with less than 1/4 pepper jack cheese.
     * one large banana
     * coffee with cinnamon
     * one fish oil capsule

Meals 2 & 4:
     * 4 oz. lean turkey
     * 1 large celery stick
     * 1 medium carrot
     * 1/2 medium banana
     * 20 almonds
     * one fish oil capsule

Meals 3 & 5:
     * Geoff's Man Bar
     * one fish oil capsule

Meal 6:
     * 5 oz. turkey cutlet baked in cream of celery and cream of mushroom soup
     * 2/3 cup of brown rice
     * 1 1/2 cups broccoli
     * one fish oil capsule

Drinks for Meals 2-6:
     * 2 bags Celestial Seasonings® green tea, 2 bags Lipton® Superfruit açaí & blueberry green tea, 2 bags Lipton® Superfruit goji berry & raspberry green tea, and 1 bag Lipton® Bavarian wildberry black tea to make approximately 140 oz. of tea.

ZeroMan Workout 20

ZeroMan Workout Series

The ZeroMan workout series is designed for gentlemen relatively new to working out who want to lose weight and have general fitness improvement.  This program can work for anyone, so feel free to adjust weight and resistance to fit your needs.  For maximum fat loss I recommend five to six small meals a day, including one snack 30 minutes to an hour before workout (Geoff’s Man Bar would be perfect!) and protein shake 30 minutes to an hour after working out.  The rest of the small meals should have a ratio as close as possible to 9g carbs, 7g protein, 2g fat.  Good luck!

Day 20: Monday October 24^th 2011

Warm Up: 20 minutes

Recumbent Resistance Intervals

-       5 minutes at ‘5’ to ‘7’ resistance 75 RPM to 80 RPM

-       8 times: 30 seconds at ‘10’ to ‘12’ resistance 90+ RPM, followed by 1 minute at ‘5’ to ‘7’ resistance 75 RPM to 80 RPM

-       3 minutes at a leisurely pace

Light Stretch: less than 5 minutes

            No deep stretching.  Just a few reaching exercises, arm swings and circles, trunk rotations, etc.  The idea is to move and get warm, especially muscle groups you missed in your warm-up.

Resistance: 10 – 20 minutes

Fran-ish

For time: (let me know how long it takes you.  try to limit your rest to 3 breaths during sets and 8 breaths between sets)

-       21 air squats or modified squats

-       21 barbell military presses (30 – 35 lbs.)

-       21 lat pull-downs (40 – 50 lbs.)

-       15 air squats or modified squats

-       15 barbell military presses (30 – 35 lbs.)

-       15 lat pull-downs (40 – 50 lbs.)

-       9 air squats or modified squats

-       9 barbell military presses (30 – 35 lbs.)

-       9 lat pull-downs (40 – 50 lbs.)

Stretch: 5 - 10 minutes

Comprehensive light stretching, then focus on deep hip external rotators, glutes and IT band (tensor fasciae femoris) with butterfly stretches, feet farther in front butterfly stretches, lying glute stretches, lying piriformis stretches, and lying hip stretches.

Cool Down: 20 minutes

Run / Walk on a treadmill. (5 run, 5 walk, 5 run, 5 walk would be great)  

Post Fran-ish times in the comments below!

Meal programs like My Fit Foods or Snap Kitchen are great options for easy, well balanced meals.  I also recommend Zone and Paleo cookbooks for home cooked meals.  Comment below, tweet @geoffcraft, or shoot me an email!  Eat well, drink lots of water and have fun!  Love you.

get fit.

Day 21: Tuesday October 25^th 2011

Walk 2 miles.  Learn a new blonde joke.