Monday, February 6, 2012

The New ZeroMan 34


The New ZeroMan is the next step in introductory fitness for gentlemen after the ZeroMan series.  If you’re a beginner, check out the ZeroMan workouts in the Archive (bottom of the page).  The New ZeroMan will still have tough workouts and general nutrition advice, but will also have weekly challenges, reading lists, and other self-improvement principles.  Good Luck!
Day 34: Monday, February 6th  2012
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 – 20 minutes
Push-ups, Core, and those damn step-ups:
-       20 Push-ups (standard, modified, or bench modified)
-       60 second Push-up position hold
-       25 Ab crunches
-       Single leg Step ups on low step (8” – 12”): 5 step ups on each leg with striding arms, balance for 5 seconds on EVERY step
-       20 Push-ups (standard, modified, or bench modified)
-       60 second Push-up position hold
-       25 Ab crunches
-       Single leg Step ups on low step (8” – 12”): 5 step ups on each leg with striding arms, balance for 5 seconds on EVERY step
Functional:
-       3 Turkish Get-ups L & R each arm with a 20 lb. dumbbell
-       2X 8 Barbell Push Presses with 40 to 50 lbs. (let me know how much you can handle)
-       Dumbbell Cleans  L & R with a 20 to 25 lb. dumbbell (this variation or a traditional grip are both fine)

Stretch: 10 minutes

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 35: Tuesday, February 7th 2012
Walk / Run 3 miles.  Watch an inspirational movie about an athlete (you know… Rocky, The Karate Kid, Sea Biscuit…) and get pumped about the hard work you’ve been doing and will continue to do.
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.

4 comments:

Zeroman said...

Back at it after a week of "the crud". Did OK, but I backed off on the treadmill a little bit. Feel good.
Did 2 X 8 Barbell Push Presses with 50 lbs. and 6 Dumbbell Cleans L & R with a 22.5 lb. dumbbell.
I have noticed a slight drop in weight, 5-6 lbs., and have had several people comment "Have you lost weight?", so I am pleased with that.

I have a friend who he and his wife did that HGC diet thing. They have lost weight, but OMG they look terrible! Washed out and wrinkled. Too much weight too quick without any exercise. I just hope they know what they are doing.

Thanks again. See you soon.

Zeroman said...

Hey, I am getting these at the start of each line

-

Is it my computer(s)?

Zeroman said...

That did not work.....

"- "

Try again

Zeroman said...

oh well, it looks like the code is coming out instead of the "-"