~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!

~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! 

~Using Nitric Oxide~

         Today I decided to write a bit about a supplement that everybody is asking me about at work. So i did some research and have become pretty familiar with the supplement Nitric Oxide. This supplement can be very helpful to those looking to get fit and improve their health. As many of you know Nitric Oxide is  gas and has many useful roles. The main reason athletes or fitness enthusiast use the substance is because of the vascular benefits as it helps carry nutrients to the muscle. This will also help with you old farts out there:)  Nitric Oxide plays a big role in recovery time because of the fact that it can get the nutrients to the muscle quicker the muscles can recover quicker. Faster recovery helps with soreness because during the process of protein synthesis the acids are broken down and absorbed, instead of making you sore while this acid is waiting to be broken down.  Another advantage to Nitric Oxide is heart health. It will lower blood pressure and relieve the heart of over exertion during an exercise routine.There are a lot of different supplements that offer Nitric Oxide, most being pre-workout supplements. I highly suggest this supplement, my favorite at the time being is Myonox. It is a vitamin loaded preworkout that stimulates Nitric Oxide in your system. I usually get mine from supplementing.com. So there you have it, give it a try and lemme know about your results!

The link to where you can learn more is at http://www.supplementing.com/xpi-myonox
You can also order through the site or let me know and I can bring you some!

~5 mistakes women make when trying to lose weight~

            I thought many of the readers would like to read this article. It was written by one of the journalists for the company I work for at supplementing.com. Check it out and check yourself to see if you can change things up a bit to make losing weight more successful.
A link to the article is at:

http://www.supplementing.com/supplement-article/5-mistakes-women-make-while-trying-lose-weight

***Oh, and just a side note: The step number 5 is definitely referring to Diet Coke- That stuff is poison!

~Beginners Leg Day~

          This summer I am going to get certified and become a personal trainer. So my first official victim is going to be my mother-in-law. We had our first workout this last Saturday. I saved my Friday leg day for Saturday so I could show her the ropes. Our workout was fairly basic and we were in a new gym so I wasn't familiar with their equipment. We managed to get in a decent workout and I am feeling the effects today. I am going to be documenting her progress on the blog so we can see how this stuff really works in a real life (with her permission of course). So I am just going to include the workout that we did this last week and later we will post pictures and progression stats, etc.

• Warm up with 15-20 good, quick, deep lunges.  
• Smith Machine squats: 3 sets of 5 (heavy) then 3 sets of 15-20 (light)

*The smith machine is very helpful for those who aren't used to using the squat rack and the motion. However, this should just be a stepping stool to advance on to using the REAL squat rack. Don't get to comfortable with the smith machine, just use it to help you get the motion/form down then move on.

• After we went on to Kettle Ball Squats, do 3 sets of 20 for these. (holding a kettle ball with both hands, and lower it to the ground keeping your back straight and bending at the knees. Point your toes outwards to use correct form. Straighten your legs and repeat 20 times, you'll feel the burn.
• Next we did Leg Press. 3 sets of 8-10. These should be fairly heavy. Your last set push yourself and increase the weight. You may only be able to get 5-6 reps in, that's when you know you are pushing it good enough. If you can still do more add more weight!
• We finished off the day doing weighted lunges and calf raises. With the lunges I like them best walking and you can either carry a plate or dumbbells with lunges. We did about 40-50 steps
•  With the calf raises just get the blood in there good and focus more on stretching the calf out really good after doing all of the leg lifts (which has already stimulated the calf muscle considerably)
• I suggest you finish off with a brisk walk and get those muscles cooled down.

Motivation and Inspiration

      Todays post has to do with a very important aspect of fitness, it may even be the single most important part of fitness and health overall. Today I hope to give a bit of motivation and inspiration to all those who need it (which is everyone). A few months ago I had the opportunity to meet Kyle Maynard and have never been more motivated in my entire life. He faced his struggles and took them head-on. His upbeat and positive attitude is the best environment to be in, and its SO contagious.
      We all have our own personal reasons we set goals. I talk to people everyday about their reasons that they pursue their fitness goals. Many have family in mind, others the desire to simply dominate life and push themselves to the limit. My personal reasons branch from many of these same trunks. I have a passion for seeing people excel and overcome challenges and personal hurdles. This young man has done, and continues to do what others have told him is impossible. With this new video documentary that ESPN has put together we can have a glimpse of one of the obstacles Kyle chose to take on.
       I hope you will all take a good hard look at your own personal limits, ones you have set and ones that others have set for you, and give them a shove! Prove others wrong, the next time they see you they will be amazed and bewildered. Freeze the moment and enjoy the look on their faces. Anytime you lack the motivation to keep pushing those limits check out the blog and watch a few minutes of how Kyle gets it done! NO EXCUSES!!!!

~yeah buddy~

Leg Day

        Leg day is a dreaded day for many of those seeking their full fitness potential, BUT... There are so many reasons why we should all look forward to leg days! The body is the most amazing machine ever created! The body has survived through the worst of times and has done so at the top of the food chain in every way. The natural way our body works uses leg muscles in activity. So to spend all that time in the gym without ever working legs, not only makes you look like a pansy, but it throws your body off big time!  When you lift your legs your body naturally releases testosterone throughout your body. This happens when any large muscle group is strained, none of which is bigger or better than on leg day! You will notice gains and improvements through out your entire body if you make sure to workout your legs every week! (Not just running or walking, I mean WORK your legs) Your gains will shoot through the roof. I guarantee it! So our Friday leg day consists of the following:

• Squats: 1 warm up set of 15 or so then,  3 sets of 5 (heavy), and then 2 sets of 15-20 (light)
• Hack Squats: Lighter 3 sets of 10-15
• Lunges: 4 sets of 12
• Leg Curls: 3 sets of 10-12
• Leg extension: 3 sets of 10 (heavy)

*If you would like to wrap it all up with jump ropes and calves it makes for the perfect icing on the cake! 

Go get em, yeah buddy! 

**Girls, legs are the sexiest thing you could ever work. Do squats, lots of squats! My wifey kills it on leg days and does this same workout.. She looks amazing! 

New Chest & Tri Workout

        This weeks chest and tri workout was killer. I would recommend it over the previous one posted. It has been 4 days and I am still sore. I very rarely feel the effects of a workout after 4 days, I am usually ready to go again just a after a few days.  So for this workout you will perform the following lifts in the following order:

• Incline barbell bench: 4 sets of 8
• Tricep overhead press: 4 sets of 10-12 (heavy)
• Flat dumbbell bench press: 3 sets of 5-8 (heavy)
• Tricep cable pulldown: 3 sets of 15-20 (focus on reps and motion, not weight)

Finish up the workout with a superset (superset is alternating the two) of:

• Pushups: 4 sets to failure &
• Dips: 4 sets to failure

 *to failure means do them until you can't complete another rep using correct form.

Back 'n' Bi Workout

         This isn't your traditional back and bi workout out, but its amazing. I started doing hang jerks or hang cleans on back day because if not I never get them in. I start out with that, which will for sure get you warmed up and your blood flowing everywhere! From there the lifts are pretty common. If you have any questions let me know, feel free to comment on the post.

* Hang Jerk: 3 sets of 8-10 (my last set I could only get 4)

* Close Grip Barbell Curls: 4 sets of 15
~superset with~
* Back Flies: 4 sets of 15

* Lat Pulldowns: 3 sets of 10-12 (heavy, I like to use the bar that lets you have your palms facing in)
~superset with~
* Cable Curls: 3 sets of 12-15 (one arm at a time, concentrate and flex at the top of ea. rep)

*Shoulder Shrugs: 3 sets of 15
~superset with~
*Hammer Curls: 3 sets of 15 (these should be heavy and really hard)

That's this weeks Back and Bi workout, git it done son. Yeah Buddy
Help me out and share this on facebook! 

Chest And Tris Wokout

      

      This workout was this last Monday's workout for me. I try to keep my heartbeat up during the entire workout so I go from set-to-set and do the entire thing within 75 minutes. I understand there are a number of different ways to target these muscle groups. This is just one of many workouts. Give it a try and lemme know what you think!

 
 *Incline Dumbbell Bench Press: 5 sets of 5 (heavy)
*Tricep Rope Extension: 3 sets of 15
*Narrow Grip Smith Machine Press (to the chin): 3 sets of 10-12
*Over-the-head Tricep Extention: Lying down on a bench 3 sets of 10 (heavy)
*Push-ups: Narrow Grip & Wide Grip: 3 sets of 10 each
*Dips: if you have anything left in the tank finish off with 3 sets of as many as you can!

If you can superset (do two at a time taking turns) then do so- It will help keep your heart rate up!

Give it a shot, if you have any questions lemme know! Go get em-Yeah Buddy!

CrossFit attempt

Tonight at the gym I attempted the workout of the video I posted in my last post. Obviously I didn't try the same weight but i was able to get the 30 reps in. The Crossfit workouts are definitely on the rise. My personal opinion is that the workouts you find in Crossfit gyms are more beneficial for your personal fitness and health. I am going to attend a full workout soon and I will report on how things go. And maybe even give you some first hand media:) Wish me luck!
PS- This pic is not me...yet

CrossFit with Rob Orlando

This stud Rob Orlando lifts 275 lbs 30 times (clean and jerk) in a CrossFit challenge!