Monday, December 19, 2011

ZeroMan Workout 76


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 an hour before workout (Geoff’s Man Bar would be perfect!) and a protein shake no more than 30 minutes 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 76: Monday December 19th 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: 20 – 25 minutes
Fran-ish:
For time: (let me know how long it takes you.  try to limit your rest to no more than 3 breaths at a time)
-       21 air squats or modified squats
-       21 barbell military presses (35 – 40 lbs.)
-       21 lat pull-downs (45 – 55 lbs.)
-       15 air squats or modified squats
-       15 barbell military presses (35 – 40 lbs.)
-       15 lat pull-downs (45 – 55 lbs.)
-       9 air squats or modified squats
-       9 barbell military presses (35 – 40 lbs.)
-       9 lat pull-downs (45 – 55 lbs.)
Push-ups / Bench:
-       Dumbbell Incline Bench Press: 12 reps at 17.5 lbs, 10 reps at 20 lbs., 8 reps at 22.5 lbs.
-       Push-up position hold for 60 seconds X 2
Functional:
-       3 Turkish Get-ups L & R each arm with a 20 lb. dumbbell


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. (8 run, 3 walk, 5 run, 4 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).

CINNAMON!!  Add a dash of cinnamon to your morning cup of coffee, and another cup at lunch wouldn’t hurt.

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 77: Tuesday December 20th, 2011
Walk 2 miles.  Send Santa an apology letter for all your naughties just for good measure.  Finish your morning shower with 3 – 5 minutes as cold as possible with the water hitting your neck and upper-back for most of the time and upper chest and neck for about 30% of the time.  Repeat this cold treatment before bed.  I’ll get into the reasons later on.  Try to do this EVERY DAY.  It will accelerate fat loss and help promote fast healing and better sleep.  If you’re feeling spunky, you can try an ice bath (5 minutes just legs, 5 minutes reclined, 5 minutes just torso with legs out).  BRRRR.

1 comment:

Zeroman said...

6:30 on the following.....
For time: (let me know how long it takes you. try to limit your rest to no more than 3 breaths at a time)
- 21 air squats or modified squats
- 21 barbell military presses (35 – 40 lbs.)
- 21 lat pull-downs (45 – 55 lbs.)
- 15 air squats or modified squats
- 15 barbell military presses (35 – 40 lbs.)
- 15 lat pull-downs (45 – 55 lbs.)
- 9 air squats or modified squats
- 9 barbell military presses (35 – 40 lbs.)
- 9 lat pull-downs (45 – 55 lbs.)

The increase of weights was tough.

Walked Tuesday.

Did not workout Wednesday, felt like hand hammered dog doo doo for some reason.

Played golf Friday, elbows sore Saturday morning? WUWT?

Workout Saturday was same as December 02.

That being said, thanks again for all your help. I could not do this without your guidance and encouragement.

Merry Christmas.