Well,
The month of June arrives and as always, the warm weather brings with it BBQ's, parties, long weekends and overall...overindulgence.
Now, many know that the occasional overindulgence is not only OK, but is actually beneficial to your goals and can improve your chances at attaining the physique you are looking for.
With that said, many people need to readdress and give them selves a good hard look in the mirror before they start incorporating overfeeds/refeeds/cheat meals into their diets.
Most of you can simply keep dieting till it stalls and only then should you think about a "free" day or meal.
Now,
With that said.
I want you to enjoy your summer. Eat the buns on your burger when you are at a party. You are giving the rest of us training junkies a bad name.
I want you to have that party mix ( as long as you avoid those stupid pretzles!)
It's these social situations that bring with it the unavoidable.
So go with it. Live a little.. you deserve it.
Keep your diet clean 85% of the time and you will be rolling.
Benchmark Workouts
Every now and again, even we write down something on paper that you just have to shake your head at the next day.
Well after a few glasses of wine, this is what ended up being written:
"800"
100 Kettle Bell Swings
50 Pushups
100 Crunches
50 Ball Slams
100 DB Clean and Press
50 Floor Wipers
100 Side Raise
50 Thusters
50 squats
100 Bicep Curls
50 Tricep Pressdowns
Yep and the sign at the side of the road said:
Welcome to F*ckedupville..
Population.
YOU
Workout For Sunday
Legs ( ascending loads)
Squats
5, increase weight, 5 increase weight
5-5-5-5-5-5-5-5 ( progressively heavy loads)
1 max single
Deadlifts
5-5-5-5-5-5-5-5 ( progressively heavy loads)
1 max single
Power Clean
3-3-3-3-3-3 ( progressively heavy loads)
Overhead + JumpSquat (5-5-5-5) ( progressively heavy loads)
Leg Press 5-5-5-5-5-5 yep, you guessed it, ( progressively heavy loads)
Didn't seem like much at the time, but if anyone got the licence plate of that truck that hit me, please forward it to nuggett@rogers.com
400's
The remainder of this month, we will be focusing on 400 meter repeats. Now that sport season is back in full gear, I realize the need for this type of energy pathway for sports.
We have spent the better part of the fall and winter working in the 10 second sprint area - which is VERY efficient for weight loss and keeping cardio fresh and fun and a very short duration.
Either Sprints or Steady State Cardio.
That's it.
Upon getting back on the Gridiron this year, I realized that I was gassed quite early. This is unheard of for me. I mean, that's the only thing that nobody can take away from me. I've always had the most energy, stamina and wind.
I took a look back and realized that I had fallen in love with the sprint's all too often.
Neglecting any area of your conditioning is a pathway to less than stellar results...
And with that segway, here is a little info on pathways.
Metabolic Pathways
There are three metabolic pathways that provide the energy for all human action. These "metabolic engines" are known as the phosphagen pathway, the glycolytic pathway, and the oxidative pathway.
The first, the phosphagen, dominates the highest-powered activities, those that last less than about ten seconds. Not unlike the 8 second sprints.
The second pathway,the glycolytic, dominates moderate-powered activities, those that last up to several minutes.
The third pathway, the oxidative, dominates low-powered activities, those that last in excess of several minutes. ( ie Steady State Cardio)
Favoring one or two to the exclusion of the others and not recognizing the impact of excessive training in the oxidative pathway are arguably the two most common faults in fitness training.
And I should know better. All in all.
Another lesson learned, and I've been in this game for some time.
Point being, I recognized a fault, found out the culprit and put the steps back in to fix it.
Workout for Monday
5 x 400 meter runs @ 9mph/9.5/10.0/10.0/10.0
In between, walk on an incline till heart rate comes down to 130 and then repeat
3 ballistic Pushups
5 weighted russian twists
7 ballslam
10 rounds
Then
Bench Press 10-10-10
Hammer Wide 10-10-10-10
Hammer Incline 10-10-5-5
Hammer Press 10-10-10
Cable Crossover 10-10-10
Basic SRX FIT WORKOUT SET UP
(up to 30 minutes)
Cardio Conditioning ( work in the 10 seconds or less area/90 seconds or less area/and greater than 3:00 minutes area) Pick one.
Up to 15 minutes: Metabolic Conditioning
Crossfit style workouts: These are typically "muscular power endurance" type of programs
Up to 20 mintues -Bodypart Training
Weights and Rep ranges change often for perceived goals.
Strength
These workouts are aimed at increasing maximum force production. Movements are typically slow and grinding (Deadlift, Weighted Pull-up, Squat, Overhead Squat, Bench Press, etc.) where explosiveness is not a factor. Loads are great enough that repetitions are restricted to less than 5 per set, with a maximum of 25-30 reps
This is used to describe several types of workouts. Typically the movements used are fast and explosive (e.g. the Olympic lifts). These would be done at a load heavy enough that repetitions are restricted to less than 5 per set. Box Jumps, Depth Jumps and Litvinov Conversions fall under the Power heading. These workouts are aimed at increasing rate of force production, and the ability to "turn on" muscle fibers instantly in a coordinated manner
Hypertophy:
This is typically the 8-10 rep range, and sometimes with extensions of sets via many different methods. Rest Pause/Breathing Sets/ etc.
This is simply to pump your muscles and encourage growth of new fibers and swelling of the current ones. :)
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