Wednesday, March 7, 2012

The New ZeroMan 64


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 64: Wednesday, March 7th  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
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)
Push-ups / Bench:
-       Dumbbell 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
-       5 Dumbbell Suitcase Deadlifts L & R with a 40 lb. dumbbell
Legs:
-       20 Heel Raises
-       15 Toe Raises
-       20 Heel Raises
-       15 Toe Raises
-       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

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 65: Thursday, March 6th  2012
Walk / Run 3 miles.  Do a very thorough stretch after your walk/run today.
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...

The New Zeroman 66

Warm Up: 20 minutes
Run / Walk on a treadmill. (8 run, 3 walk, 5 run, 4 walk would be great)

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)
Push-ups, Core, and those damn step-ups:
- 25 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
- 25 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)
- 6 Rotating Dumbbell Clean and Press L & R with a 20 to 25 lb. dumbbell (this variation or a traditional grip are both fine)

Stretch: 10 minutes
**Wrist Stretches.**
Comprehensive light stretching, then focus on shoulders, arms, chest and back. Be sure to include: infraspinatus stretch, teres minor stretch, bent over lat stretch, wall lat stretch, overhead triceps stretch, seated biceps stretch, doorway or floor deltoid stretch, side deltoid stretch, straight arm chest stretch, and doorway or floor modified chest stretch.
.

Cool Down: 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

Zeroman said...

The New Zeroman 68

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.
- 20 neutral grip wrist push-ups
- 20 wide grip wrist push-ups (hands turned slightly outward)

Back:
- Seated Reverse Flys: 2 times- 10 reps at 17.5 lbs.
- Seated Cable Rows: 12 reps at 60 lbs., 10 reps at 70 lbs., 8 reps at 85 lbs.

Push-ups / Bench:
- Dumbbell Incline Bench Press: 12 reps at 22.5 lbs, 10 reps at 25 lbs., 8 reps at 30 lbs.
- Push-up position hold for 45 seconds X 2

Functional:
3 Turkish Get-ups L & R each arm with a 22.5 lb. dumbbell
6 Dumbbell Cleans L & R with a 20 to 25 lb. dumbbell (this variation or a traditional grip are both fine)Stretch: 5 - 10 minutes

Stretch: 10 minutes
**Wrist Stretches.**
Comprehensive light stretching, then focus on shoulders, arms, chest and back. Be sure to include: infraspinatus stretch, teres minor stretch, bent over lat stretch, wall lat stretch, overhead triceps stretch, seated biceps stretch, doorway or floor deltoid stretch, side deltoid stretch, straight arm chest stretch, and doorway or floor modified chest stretch.
Cool Down: 20 minutes
Recumbent Resistance Intervals
- 5 minutes at ‘8’ resistance 75 RPM to 80 RPM
- 8 times: 30 seconds at ‘12’ resistance 90+ RPM, followed by 1 minute at ‘8’ resistance 75 RPM to 80 RPM
3 minutes at a leisurely pace

Zeroman said...

Day 71: Wednesday, March 14th 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
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 22.5 lb. dumbbell
-2X 8 Barbell Push Presses with 50 lbs. (let me know how much you can handle)
-6 Rotating Dumbell Clean and Press L & R with a 20 lb. dumbbell (this variation or a traditional grip are both fine)


Stretch: 10 minutes
**Wrist Stretches.**
Comprehensive light stretching, then focus on shoulders, arms, chest and back. Be sure to include: infraspinatus stretch, teres minor stretch, bent over lat stretch, wall lat stretch, overhead triceps stretch, seated biceps stretch, doorway or floor deltoid stretch, side deltoid stretch, straight arm chest stretch, and doorway or floor modified chest stretch.

Cool Down: 20 minutes
Run / Walk on a treadmill. (5 run, 5 walk, 5 run, 5 walk would be great)Stopped at 12:00 min. Twisted my knee yesterday at golf. Going to go easy on it.

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