~Bomb Back Workout~

There are tons of reasons for training your back. Too many people aren't happy with there bench max and one of the main things they're lacking is the back strength to support their chest. Whether you want to boost you bench, get that "barn door back" or just prevent yourself from having a hunchback when you get old, there are lots of reasons to get a good back workout! Here is a killer combination of back workouts that will reach your lats, traps, lower back, and mid. The whole monster!! With this workout you can't go wrong. When you lift large muscle groups like your back your body will create much needed testosterone for muscle growth! So get it done son!  Goes something like this:

First: Pull-ups. This is a great way to get those back muscles warmed up and ready for heavier, more intense workouts. This will fill the back muscles with blood and get your heart rate up there too.
4 sets to failure. Shorts rest between each set.

Second: Bent Over Row. With this workout dumbell or barbell will work. For today I say barbell just to keep you in line and in form. Keep a tight arch in your back and bring your elbows back as far as you can.
4 sets, pyramid of 12-10-8-6

Third: Lat Pull-Down: This is done on a cable machine. Get a nice long bar that you can use a wide grip with. Bring the bar down and your elbows to your sides. Really try to pinch the elbows at the bottom, flexing your lats hard.
4 sets of 10 (go heavy)

Forth: Cable Row: Sitting down with the bar in front of you go with the narrow grip. If you can find a bar that will allow your palms to face in they are best. Keep your body in a fixed position moving only your arms. Go heavy with this and really pinch your shoulder blades together as you pull the bar to the bottom of your diafram. A great visual is to imagine an apple in the middle of your back, you have to sqeeze so tight that you get the apple juice runnin down your crack:)
3 sets of 12-10-8 (heavier each set)

Fifth: DEAD LIFT! This lift is the bomb. Make sure you are keeping the correct form or you'll mess yourself up. Be safe but go heavy! A good mentality is to rip the weights from the ground as if they were planted there. Go hard and strong. Shorts reps but heavy weight!!!
3 sets of 5

*** Unless you have a huge pile of fire wood that needs split this is the best thing to build your back, If you've got wood to split get it done knowing your getting a killer back workout.! Go get em,
Yeah Buddy!

~Breakfast Shake~

This morning I woke up and went for a run to the park where I did a small park workout and then ran home. I spent this whole last weekend with the flu and was ready to get this week going! To start the day I wasn't feeling the normal oatmeal-honey oats breakfast. So I made this tasty protein shake. The shake consisted of:

• 1/2 cup of raw organic oats
• 1 cup of milk
• 1 cup of water

(mix these three ingredients before adding the others to bled the oats in better)

• Then add 1 banana 
• Add in Chocolate protein (Myotein is best)
• 5 ice cubes

Simple mix, awesome breakfast. Add in a nature valley bar and you are set! I grab some fruit on the way out the door also. Go get em, yeah buddy!

~CrossFit~

My first CrossFit experience was awesome. I finally made it to a CrossFit class and it was a beast. Everybody told me I would be hooked and it is true, I am stoked to get back there and check things out. The gym I went to in located in Spanish Fork just east of the freeway called Hermes CrossFit. The owners are awesome and welcome newcomers to go try it out. So do it! The workout we did was called the "FILTHY FIFTY" which goes as follows:

50 Box jumps (24 in)

50 Jump-ups

50 Kettle-bell swings (35 lbs.)

50 walking lunges

50 Knee to elbows

50 Push press (45 lbs.)

50 Back extensions

50 Wallballs (20 lbs.)

50 Burbees

50 Double unders or

150 singles

The workout was brutal but the feeling when you are done, as you see your name and time up on the board is so rewarding. If every workout could be that comprehensive and intense I would get so much more out of my "gym time". I recommend CrossFit to everybody! You race/compete against yourself, so you're always improving. 

So go get em' Yeah Buddy! 

~Today's Back 'n' Bi Workout~

Todays back and Bi workout was a killer CrossFit mix-up. I have been trying to incorporate a lot of different CrossFit workouts since I can't afford to go to a CrossFit gym. But anyhow, my wifey did this workout with me and she did awesome! So ladies give it a try! Here is the breakdown of todays grind:

1. Hang snatch! 3 sets of 8-12
2. Narrow grip barbell curl (with preacher pad) 3 sets of 10-12
3. Back Flys (lean way forward and pinch your shoulder blades together) 3 sets of 20-25
4. Single arm cable rows 4 sets of 10-12
5. Reverse cable curl with preacher bar 4 sets of 10 (HEAVY)
6. Hammer Curls 3 sets of 10 ea. arm
7. Pull-ups (the best pull-ups are weighted pull-ups, use the dip belt and add some weight) 3 sets of 8-10 full extension. 

This routine works best if you superset number 2&3, 4&5, and 6&7 together.  Then number 1 separate all by itself, but still first. Go get em, Yeah Buddy! 

~Snack Pack~

      Summer is here (in most places) and the time for fresh fruits and veggies is here! The latest things that have seen discussed in men's fitness mag have been different snack ideas. Personally, I love to snack, there is very rarely a time during the day that I'm not munching on something. So I am going to give you some ideas for snacks that won't make you fat and pudgy.. after all we need to keep up our Bikini bodies right? :)

Yogurt Parfait
This is one of my favorite. I usually prefer to use the Greek Gods yogurt brand, the plain or vanilla is the most healthy! The others have up to 25% of your saturated fats in them, yeah, not cool! So Just mix the following ingredients in a bowl or a red solo cup for the go:)

• 1/2 cup of yogurt (vanilla)
• 1/2 cup granola 
• 3 sliced strawberries (super cheap at Costco right now, 1 flat for $6) 
• Then I like to throw in a pinch of cinnamon too, but its up to you. Get creative! 

Peanut Butter and Apples
This is as simple as it gets. Two things you should always have on hand is peanut butter and apples. they make the best treat loaded with protein and fiber. The apple will fill you up also. This is the way to go if you want a quick healthy snack.

• I prefer gala apples
• Chunky peanut butter (better to have chunky PB than to be chunky)

Protein Shake and Granola Bar This is a bit more complicated because you have to have the two products and they aren't usually found everywhere you go. We stock pile our granola bars and i like the natures valley brand. As for the protein shake, there is always protein in my house but in at times when we are away visiting fam and friends it may be harder to come by. This is probably my favorite snack at work. Simple, easy, and filling!

• Myotein Protein powder
• Nature valley granola bars

Fresh Fruit and Veggies
 Anytime I have fresh fruit or veggies on hand I love to take them along to work for a snack. Also while sitting around the house, watching the tube, get in the habit of checking the veggie drawer and fruit bowl instead of going for the potato chips, ice cream or candy. The change will take time and planning but the results are so worth while. My favorites are:

• Sliced Apples
• Oranges
• Baby Carrots
• Raisins
• Dried Fruit and nut mixes
• Raw almonds are bomb

**As a side note, if you haven't been to the Winco bulk food sections you're missin out. They have killer prices on good trail mixes and raw nuts! Stay away from the chocolate ones though or you are fat:) ha
So go get em, Yeah Buddy!!