Wednesday, April 9, 2014

Squat Torture Rack

Squats, deadlifts, and bench press are the most important moves you can do in the gym. If you use proper form, eat well and often, your strength gains will sky rocket. You will get leaner and your abs will also start to develop without doing a single crunch. Go heavy and go hard.

Here’s the routine:

***You will start very heavy for this so get a good warm up on the exercise bike and stretch. DO NOT use a weight belt. You want your core to go into overdrive and a weight belt will inhibit that.***

1. What is your body weight?
2. Calculate 12.5% of your body weight.
3. Write it down.

This will be as if you weight 200 lbs. just to show the process.

2 sets of 5 reps at 225 lbs. (or 112.5% body weight)
2 x 3 at 250 lbs. (or 150% of body weight)
2 x 1 at 275 lbs. (or 175% of body weight)



***If this is easy for you, just add on more weight! But be careful, next round of squats will have you gasping for air.***

Rest no more than 30 sec. in between sets

10 reps at body weight
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps


It is a GIANT ladder set. It is heavy, it is hard. You will be sore but this will get your WHOLE body sore. Squat deep, if you don’t you are wasting your time. Also, get some knee wraps if you are worried about your knees. I use them and will never do heavy squats without them. Your metabolism will be shooting through the roof after this. I wouldn't do any cardio afterwards because that would be overkill. 

Anyway, enjoy.



- Pat

Wednesday, April 2, 2014

Spring Time Bench Routine!

Winter is officially over and it is time to kick things into high gear. With the strength gains you made from the winter, you are going to keep going heavy and add a few more reps to your routine. Bench press, deadlifts, and squats should be staples in any good exercise plan. Here is a pretty crazy chest routine that will get you pumped up and ready for the beach in no time.

Here is routine:

No more than 60 second rest between sets. Minimum of 30 seconds rest.

Superset
Incline Dumbbell Bench Press 10 reps
Flat Dumbbell Bench Press 10 reps
5 sets

Flat Barbell Press 4 x 10
***don’t worry if you can’t lift the HEAVY weight here. You are exhausted from the first superset!***

Incline Alternating Dumbbell Bench Press 4 x 10 (each arm)

Flat Dumbbell Bench 3 x 30
***Do 10 reps, hold at bottom to stretch, do 10 more, hold to stretch, do 10 reps***

High Pull Cable Crossovers (see picture) 4x15


ENJOY!

It is April and it is testicular cancer awareness month. Get ‘Em Checked and if you feel ANY concerns go see your primary care physician for further evaluation. You’ll feel better, trust me!







Tuesday, March 25, 2014

Over/Under Handed Back Workout

Simply switching the grip and positioning of your hands on the most basic workouts and yield big results. Your body is probably used to doing the same workouts and if that is the case, slight changes will stimulate the muscle in different ways. You will be doing the over hand grip first then will do a whole new round of under hand grip exercises to hit the middle part of the back. Let me know what you think. Yes, those are purple shorts in the photo.

Here’s the routine:

***As usual go as heavy as you can. Rest no longer than 30-45 seconds in between sets***

25 over hand pull ups
25 under hand pull ups

Seated single arm cable row 5x8 (each arm)

Seated close grip T-bar row 5x8

Close grip over hand lat pull down 4x12 (see pic)


Close grip under hand pull down 4x12

That’s it. Seems simply but really pile on the weight and make sure your form is good.

Also, for those of you working to get your pull up game in check try the 50 pull up challenge. You simple do 50 pull ups per day. You can do some in the morning and the rest at night but the goal is to eventually be able to do 50 straight pull ups without any rest. It is a good supplemental workout and also a good standalone workout if you aren’t able to make to the gym a certain day.

Enjoy!

Get ‘Em Checked!

- Pat


Sunday, March 9, 2014

Destroy them Delts!

So many people like to do bicep curls and get frustrated when their arms aren’t as big or defined as they would like. The secret is that your arms consist of more muscles then your biceps and if you want to get them where you want them, you HAVE to train your shoulders. Strengthen your shoulders and everyone wins. You will be stronger, more balanced, and your grandmother’s cooking will taste even better.

Here is the routine:

30 seconds rest in between sets. Really be mindful of the time.

Standing Barbell Press: 5x5
Upright Row: 4x6
Single Arm Rope Cable Lateral Raise: 4x12 (each arm) See photo
Single Arm Behind Back Cable Lateral Raise: 4x12 (each arm) See photo

Front Cable Lateral Raise: 4x12 (each arm)
Reverse Flye Machine: 3x10
Cable Reverse Flye: 3x20

As usual go as heavy as you can. At the end of the workout your shoulders should be filled with blood and almost swollen. This is a good thing. This means your body is sending as much nutrient rich blood to the muscles to expedite recovery. Make sure you get some high quality, nutrient rich food in you right after your workout.

ENJOY!

Also, pick up the March/April issue of Arlington Magazine….someone who reads this blog mentioned this to their editors and I did an interview with them. It was awesome and I am very thankful for everything Arlington Magazine, Anytime Fitness, and my friends and family have done for me.


- Pat

Monday, February 24, 2014

Lats on Lats on Lats on Lats

This back exercise looks easy but when you dial up the weight and really focus, it is extremely draining. Rest NO MORE THAN 60 SECONDS BETWEEN SETS and lift as heavy as possible. Put your headphones on and use the time in between sets to catch your breath not to chit chat with other folks!

Here is the routine:

50 close grip pull ups (lean back to make your lats do most of the work)
Bent Over Dumbbell Row 10, 8, 8, 6, 6 reps
Superset

T- Bar Row 10 reps (increase weight if you can EVERY set....see picture)

Seated Single Arm Cable Row 12 reps

4-5 sets
Underhand Pulldown 25 reps (hold contraction for 4-5 seconds each rep…it burns)

ENJOY!
Thank you to everyone that came out to Cycle for Survival event yesterday. It was a blast and I look forward to doing it again next year.
Thank you & Get ‘Em Checked,

Pat

Monday, February 17, 2014

Guacamole Topped Salmon

Never been a big fan of fish however when it is topped with something tasty and healthy, I am al for it. Fortunately this recipe tastes good and does a body good. I hope you enjoy it!

What you will need:

For Salmon:
1 tbsp olive oil
1 tsp cumin
1 tsp paprika powder
½ tsp chili powder
1 tsp black pepper

For Guacamole:
1 avocado
½ small red onion, sliced
2 limes
1 tbsp chopped cilantro


How to cook it:
1. Mix olive oil, cumin, paprika powder, chili powder, and black pepper together. Once mixed, rub them into 4 salmon filets. Refrigerate for approximately 30 min.
2. Combine avocado, red onion, squeezed lime juice, and chopped cilantro to make the guacamole.
3. Grill the salmon.
4. Top the salmon with fresh guacamole.
5. Eat it up.

What you get:
- Healthy fats: great for fat burning, hormone production, and antioxidants.
- Protein: fish protein, in my opinion, is the best protein.
-.Guilt free meal that helps with fat burning and muscle building.

ENJOY! Share it with your friends and “Get ‘Em Checked”

- Pat


Wednesday, February 12, 2014

Ladder HIIT Cardio (15 min.)

Doing short but intense cardio after you weight train helps you retain muscle, burn  MORE fat, and ramp up your metabolism so you can get down 6-8 small meals in a day. I hate cardio. I really do. It’s nice to have a short, effective routine to do and very nice to not be on the tread mill jogging and staring off into the distance for 30 min.

Here’s the routine:

On the treadmill:

3 min. jog at 6.0-7.0 MPH

Change speed to 10-12 MPH for sprints and do the following….

10 sec. sprint
50 sec. rest
20 sec. sprint
40 sec. rest
30 sec. sprint
30 sec. rest
40 sec. sprint
20 sec. rest
50 sec. sprint
10 sec. rest
40 sec. sprint
20 sec. rest
30 sec. sprint
30 sec. rest
20 sec. sprint
40 sec. rest
10 sec. sprint

Cool down with 3 min. of jogging at 6.0 MPH



Hope you enjoy it!

Get ‘Em Checked!


- Pat