Wednesday, March 21, 2012

Man Up 03


The Man Up workout series is a combination of home workouts and gym workouts that are scalable for every fitness level.  The weights listed will be for intermediate users, and scaling info will be provided when necessary (e.g. 3 rep max, ½ bodyweight, etc.)
There will be diet suggestions as always, and self-improvement principles related to health.  I’m going to try to post workouts and previews 6 days of the week, but I need your help to keep me honest.  If all goes well there will be at least one workout video a week and lots of links to keep you on track.  Good luck!
Day 03: Wednesday, March 21st 2012

Warm Up: Recumbent Intervals & Factorial Basics
Recumbent Resistance Intervals
-       1 minute at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM
-       6 times: 30 seconds at ‘11’ to ‘13’ resistance 90+ RPM, followed by 1 minute at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM
-       1 minute at a leisurely pace
5! (5 of each, then 4 of each, then 3 of each, then 2 of each, then 1 of each)

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:
Body Weight: for time
If the body weight rows are too hard, place the bar farther up on the squat rack so that when you pull your chest to the bar you are closer to standing upright.  The numbers are important, so even if you are standing straight up, it’s better than cutting the reps.
-       21 air squats or modified squats
-       21 push-ups (standard, modified, or bench modified)
-       21 body weight rows
-       15 air squats or modified squats
-       15 push-ups (standard, modified, or bench modified)
-       15 body weight rows
-       9 air squats or modified squats
-       9 push-ups (standard, modified, or bench modified)
-       9 body weight rows
Functional:
-       3 Turkish Get-ups L & R each arm with a 25 lb. dumbbell
-       5 Dumbbell Suitcase Deadlifts L & R with a 50 lb. dumbbell
-       2X 8 Barbell Push Presses with 45 to 55 lbs. (let me know how much you can handle)

Cardio: Treadmill Tabata

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.


Cool Down: Walk 5 minutes

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.

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.

Tomorrow: Walk / Run and other home workout fun.
Research the menu at restaurants you frequent to find healthy options for dining out.

4 comments:

Zeroman said...

Did great except I can only do 22.5 on the Turkish Get Ups.

I like doing the cardio before the stretching.

Zeroman said...

Also, I only have access to even weight for the Barbell Push Presses so 50 lbs is good.

Zeroman said...

Also, 5:30 on the Resistance

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