Monday, April 2, 2012

Man Up 15


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.)  Add weight if you need more of a challenge, and drop weight if you feel you are sacrificing form or getting injured.
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 15: Monday, April 2nd 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)
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 (40 – 55 lbs.)
-       21 lat pull-downs (50 – 65 lbs.)
-       15 air squats or modified squats
-       15 barbell military presses (40 – 55 lbs.)
-       15 lat pull-downs (50 – 65 lbs.)
-       9 air squats or modified squats
-       9 barbell military presses (40 – 55 lbs.)
-       9 lat pull-downs (50 – 65 lbs.)
Functional:
-       3 Turkish Get-ups L & R each arm with a 30 lb. dumbbell
-       5 Dumbbell Suitcase Deadlifts L & R with a 60 lb. dumbbell

Cardio: RPM Tabata

Set the recumbent (or standup) stationary bicycle to a low/medium resistance.  Establish a comfortable “cruising” RPM, then establish a “fast” RPM by cycling as fast as you can for 30 seconds.   Once you’ve established these values and recovered from your fast test, begin a 5 minute cycle tabata:
10 rounds of: 20 seconds “fast” RPM, 10 seconds “cruise” RPM

Stretch: 10 minutes

Cool Down: Walk 5 minutes

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: Circuit training at home with a jump rope and bodyweight exercises.
Try this guided meditation to calm your mind after a workout and reduce stress: http://youtu.be/VfMWPSV_2Ak

1 comment:

Mattie Best said...

Continue the good work; keep posting more n more n more.
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