The New ZeroMan
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 41: Monday, February 13th 2012
Warm Up: Treadmill Tabata
-
Jog
/ Walk for 5 minutes
-
Set
the Treadmill to a challenging pace (at least 6 mph if you haven't been
running, closer to 9 or 10 if you have been running at a high level, 11 or
faster for elite runners). For 6 minutes alternate 20 seconds running, 10
seconds resting on the edges.
-
Jog
/ walk for 4 minutes.
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
Pre-Hab:
wrist / forearm
This might
cause some pain near your tennis elbow, but work through it if you can. This kind of strength will prevent the tennis
elbow from coming back in the future.
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)
Push-ups /
Bench:
-
Push-up
position hold for 60 seconds X 2
Functional:
Stretch: 5 - 10 minutes
**Wrist
Stretches.**
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
Recumbent
Resistance Intervals
-
3
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
- 5 minutes at a leisurely pace
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 42: Tuesday, February 14th 2012
Walk / Run 3 miles.
Do something nice for that special someone in you life.
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.
2 comments:
I just thought I was running before today! Did OK at 6, but almost busted my butt a few times until I got the hang of jumping on and off the treadmill. I tried but could not muster out three Turkish Getups at 22.5 lbs. For Time - 6:05
Day 43: Wednesday, February 15th 2012
Warm Up: Treadmill Tabata
- Jog / Walk for 5 minutes
- Set the Treadmill to a challenging pace (at least 6 mph if you haven't been running, closer to 9 or 10 if you have been running at a high level, 11 or faster for elite runners). For 6 minutes alternate 20 seconds running, 10 seconds resting on the edges.
- Jog / walk for 4 minutes.
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
Pre-Hab: wrist / forearm
This might cause some pain near your tennis elbow, but work through it if you can. This kind of strength will prevent the tennis elbow from coming back in the future.
- 10 neutral grip wrist push-ups
- 10 wide grip wrist push-ups (hands turned slightly outward)
Classic ZeroMan:
- Rotating Single Arm Dumbbell Dead Lifts: 10 reps at 50 lbs. L & R
- Rotating Single Arm Dumbbell Cleans: 10 reps at 25 lbs. L & R
- Rotating Single Arm Dumbell Clean & Press: 10 reps at 17.5 lbs. L & R
- Single leg Step ups on low step (8” – 12”): 2 times- 10 step ups on each leg with striding arms, balance for 10 seconds on the 10th step.
- Push-ups (standard, modified, or bench modified): 12 reps, 10 reps, 8 reps
- 3 Turkish Get-ups L & R each arm with a 20 lb. dumbbell
Stretch: 5 - 10 minutes
**Wrist Stretches.**
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
Recumbent Resistance Intervals
- 3 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
- 5 minutes at a leisurely pace
Post a Comment