Sunday, October 23, 2011

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 24th 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
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 25th 2011
Walk 2 miles.  Learn a new blonde joke.

No comments: