Tuesday, October 25, 2011

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 26th 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 27th 2011
REST.  Watch the Thursday NBC funnies, or practice your archery skills (you can never be too ready for the post-apocalypse ;-) )


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