Back and Bicep Day

Hey!

With the increased school load I wanted to ensure I updated you on the workout routines. Today is day 8 of the 30 day challenge and that means REST DAY. So no pushup or situps today.

However in the workout routine, today is a back and  bi day. Here is the routine:

Weight-set

 

  • Bent over barbell row
  • One arm row
  • Seated rows
  • Shrugs
  • Reverse barbell curl
  • Dumbbell curl
  • Barbell curl
  • Wrist curl
  • Seated calve raise

Thursday, Friday and Saturday repeat the workouts from the last three days and then Sunday is a rest day. And trust me, you earned it!

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Balance

With a huge test today I realized that non-stop studying doesn’t help, and that balance is needed. The goes along with the thought process that “fitness is everything”. “Fitness is Everything” relates to keeping a good balance in your life and focusing on all aspects.

Yesterday I spent the day preparing for my test, but I also balanced the day with other aspects of my life. I spent the morning in a classroom studying and answering instructor questions. In between study sessions I went to the gym and got in my 22nd workout of 365. After completing my workout and the second session of studying, I needed a good break. I decided to take my wife to a BBQ joint for lunch. Spending time with family takes care of me as well as them, and during a time of stress and focusing on a year of college in 10 weeks, this is huge! We went KC John’s only to find them closed. We quickly asked SIRI for a new BBQ joint and were sent across town to Sonny’s Real Pit BBQ. It wasn’t until we were 2 minutes from completing our 30 minute drive, that we realized we were headed to a chain. Nothing against Sonny’s, I like their food, but Emily wants her BBQ served out of a tin shack by a fat guy who might not have washed his hands.

This led us to change course and head for Al Fresco in downtown Pensacola. After parking and walking towards Al Fresco, we saw a sign for a small restaurant and decided to stop. Carmen’s Lunch Bar is a restaurant celebrating their first full year of operating this week. Carmen’s was 1 of over 100 applicants with a business plan, and for winning the contest she was given some money and a store front for her restaurant. The food was great and the waitress was wonderful. After all of this, Emily and I finally got our BBQ.

Photo Oct 21, 3 47 33 PM

 

So a 45 minute lunch date turned into a 4 hour quest. We picked H on the way home and I got see him a little. After another hour or so of studying, I stopped and bathed H, brushed his teeth, and put him to bed. I then studied a bit more, had an incredible meal and studied a bit more.

Despite the dramatic need to focus more on studying and IFS, their was balance in my day and it helped me to be more successful in my studying and focus, and it showed when I took the test. Don’t neglect any aspect of your life if you can help it. If you need to for a period of time, also make up for it!

Today is 7 of 30, and your pushup/situp number is 60.
Day 23 of 365 and Day 2 of my new routine. Here is how the second lift day looks:

60 Pushups2_106872
Barbell Shoulder Press 4×9
Standing Alternating Shoulder Press 3×9
One Arm Machine Upright Row 3×9
Barbell Squat 4×9
Deadlift 3×9
Lunges 3×9
Standing Calves 3×9
Seated Calves 3×9
60 Situps
2 sets of V-holds with 9 medicine ball tosses to partner

I am looking forward to an active recovery day tomorrow!

Part 2 of Beating A PLateau

Today is day 6 of 30 for the Situp/pushup challenge. Today’s number is 55. Remember to modify things if you need to, but try for 55 at once and if you need a break, only take a second or two, then push out the rest.

It is also the 22nd day of 365 straight days. 3 weeks down, 49 to go.

plateau

Back to our topic of plateaus, last week I discussed the food side of things and today I want to touch on the exercise side of conquering a plateau. There are three ways to use exercise to erase a plateau. The first way is the easiest. Allowing the body to take a break will help muscles heal and become fresh for the next bout of exercise. Every 12 weeks or so, it is a good idea to take a single week off from working out. This means for seven days focus on cardio, stretching or active recovery (flag football, basketball, etc). Do not lift weights or do anything requiring muscle strength.

The second way to begin making gains again, can be accomplished in one of two ways. Changing your routine, or changing your set and rep counts can be effective in crushing a plateau.

When changing your routine you can work the same muscle groups, just be sure to use a new set of exercises. Each exercise in a routine works the muscles differently and changes angles on the muscles. By switching to a new set of exercises you will change how each muscle works and when performing new exercises some muscles will feel less strain and other will get more strain. These changes allow the muscles to work in a new way and compensate for their new “job”. This will force growth and gains will began to come back.

Another way to change your routine is to change the set and rep counts. Without changing your exercise selection, take a look at your current sets. Are you performing 3 sets of 10? If so a quick change would be to load up the weight and perform 10 sets of 3. This will force your muscles to lift a much heavier load, while still performing a total of 30 reps.

For my latest plateau, I have chosen to raise my caloric intake by 400 and change my routine completely. I am now eating 2600 calories a day, and am following a new workout plan. Today is chest, tricep and abs day. Incorporating the 30 day pushup challenge into my routine, today looked like this:

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  • 55 Pushups
  • Bench Press 4×9
  • Incline Dumbbell Press 3×9
  • Decline Barbell Press 3×9
  • Dips 4×9
  • Close Grip Barbell Press 4×9
  • 55 Crunches
  • Weighted Cable Crunch 2×9

Let me know if you have any questions or comments on the workouts and the plateau fixes.
Keep working hard and enjoying the workouts! And always finish with a quality shake!