Workout, Chest & Back, 12/20/11
Workout started out slow (2/5) after I performed a 4min warm-up on the
lifecycle I started the the workout with two sets of pushups superset
with pull ups (see below). As the workout progressed and the music
from personal Spotify play list (see below) picked so did my
intensity. My pre-workout meal consisted on medium sweet potatoes and
2-egg muffins (see facebook.com/activehealthywell photos) 1 hour prior
to the workout and Neurocore pre-workout powder prior to walking out
the door. My overall workout l intensity I would rate at 4/5 after the
initial set of DB Bench, I the energy and intensity kicked in combined
with the music made for a great workout. The 20 minute MetCon-Steady
state at the end added extra endorphins too.
Warm-up
4 min warm up on the lifecycle
Chest & Back Exercises
I performed a giant set consisting of the following exercises, sets,
and reps taking very little rest in between exercises. In a giant set
you perform exercises for the same of different muscle group moving
from one exercise to another taking very little rest in between
exercises – usually less than 10 seconds.
Super Set Group 1
Pushups: BW X 20 rep X 2 sets
Underhand grip Pull ups: BW X 10 reps X 2 sets
Super Set Group 2
DB Bench Press: 90 X 8 reps X 2 sets
Tbar Rows: 90 X 20 reps X 2 sets [45X2]
Super Set Group 3
Machine Incline Bench: 180 X 15 reps X 2 sets
Seated Rows: 200 X 8 reps X 2 sets
Super Set Group 4
Dips: BW X 10 / Underhand grip Pull ups: BW X 10
Dips: BW X 10 / Underhand grip Pullups: BW X 10
Super Set Group 5
DB Dead lifts: 60 X 5 / HyperExtensions-Front 10 reps /Reverse 10 reps
DB Dead lifts: 70 X 5 / HyperExtensions-Front 10 reps /Reverse 10 reps
DB Dead lifts: 80 X 5 / HyperExtensions-Front 10 reps /Reverse 10 reps
At the end of the workout, I performed a 20min HIT/Steady state cardio
routine on a life-cycle and not on a treadmill because I have bad
knees from years of football.
8 min – HIT= High Intensity otherwise known as Intervals where you
alternate; 1min High Intensity (200 watts) and 1min Low Intensity (70
watts)
12 min of steady state cardio at 70 – 130 watts immediately following HIT
Post Workout
Immediately after your workout you need to eat, drink, or both within
30 minutes to 1.5 hours afterward. You should strive for a 4:1 Carb to
Protein ratio. Why? After a workout is a critical time for growth and
recovery as your cells and hormones (specifically, Insulin one of the
most anabolic hormones in the body) are most receptive at that time.
Insulin is a hormone central to regulating carbohydrate and fat
metabolism in the body. Insulin causes cells in the liver, muscle, and
fat tissue to take up glucose from the blood, storing it as glycogen
in the liver and muscle.
Tonight I had 1.5cups of chocolate milk with the Gaspari Chocolate
Protein powder some of the best tasting protein powder on the market
right now. I chased that down with 1tsp of Creatine and 1tsp of
Glutamine, Mmmm good. Prior to bead tonight I will have another dose
of Glutamine and Liquid Amino’s for recovery.
This is a very important concept that I am not going to talk about in
depth here as it is a very extensive topic that deserves much more
than I want to talk about in this workout post. I will revisit the
concept in another post however if you want to know more check out
Nutrient Timing by John Ivy et al.
Music by Spotify
To assist with intensity, I usually listen to rap and that’s probably
the only time I listen to it. It serves its function in the gym to
keep me HYPE and INTENSE throughout the workout. Here’s the play list:
Public Enemy: Bring Da Noise
*Busta Rhymes: Respect My Conglomerate
*Travis Barker Let’s Go, Give the Drummer
Lil Wayne: Lollipop
*Diddy: Angels
Freeway: Free At Last
DJ Khaled: I’m On One
*Pharoahe Monk: Simon Says
*Timbaland: Carry Out
FloRida featuring Timbaland: Elevator
*Right now my two favorite HYPE songs that I can play over and over
are The Game’s, One Blood and Busta’s, Respect My Conglomerate.
There’s something about those two songs that just make me want to
break through glass blocks and when I need that extra Umph – I replay
those two songs because the beat is so infectious and it take you up
one level and sometimes you need all the help you can get.
Diet
On workout days, my calories are higher as I follow the Cheat to Lose
diet methodology whereby I vary my calories based on my activities;
however my macros stay the same. My diet on workout days is as follows
and keep in mind this is a custom diet based on my body-weight and
goals.
Meal 1: Starbucks French Roast 3cups + 2 protein, oat, and pumpkin muffins
Meal 2: Protein drink blended with spinach, berries, and almond
milk using Magic Bullet
Meal 3: 2cups Brown Rice, 2cups Ground Turkey, Broccoli,
Cauliflower, Kidney Beans, 1/2 cup Spinach
Meal 4: Medium Sweet Potato, 2 -Egg muffins (with spinach)
Pre workout: Neurocore drink
Post workout: 2cups of 2% Organic Milk (I ran out of chocolate
milk) with 30gm Gaspari MyoFusion Chocolate protein powder
Meal 5: 1cup Brown rice, 2 chicken breasts
Prior to Bed: Glutamine, Liquid Amino’s
Yes I really eat all this stuff check out the pics here
www.facebook.com/activehealthywell.
My stats
: Age: 41 | Weight: 223 | Bodyfat: 22% (49lbs) | Lean Muscle: 174lbs
Benny Jones Jr., Fitness-Weightloss Consultant
Cool, formal, skeptical, complex, and challenging. Appeal to my creativity and innovation. Interests: IM, SEO, SMO, W20, PM, KM, & Wellness