Skip to main content

Posts

Showing posts from October, 2011

Workout for October 26/27, 2011

October 26 Lower body A1. Bulgarian split-squat @ 333     1. 13     2. 11 A2. Hip-thigh extension @ 333     1. 3     2. 3 B1. Partial co-contraction lunge @ 333     1. 5     2. 5 B2. Step-up @ 201     1. 17     2. 16 C1. Partial squat @ 333     1. 7     2. 5 C2. Single leg RDL @ 333     1. 7     2. 5 C3. Calf raises @ 111     1. 12     2. 12 October 27 Upper body A1. T-push up @ 211     1. 8     2. 5 A2. Inverted row @ 211     1. 10     2. 6 B1. Door pull ups @ 222     1. 6     2. 3     3. 2     4. 3 B2. Dips @ 211     1. 7     2. 4 C1. Decline push up @ 111     1. 12     2. 11 C2. Pike push up @ 222     1. 3     2. 3     3. 3 D. Bicycle crunch     1. 15     2. 15

Workout for October 17, 2011

Lower Body A1. Bulgarian split-squat @ 333     1. 11     2. 10 A2. Hip-thigh extension @ 333     1. 5     2. 4 B1. Partial co-contraction lunge @ 333     1. 6     2. 5 B2. Step-up @ 201     1. 16     2. 16 C1. Single leg partial squat @ 333     1. 8     2. 6 C2. Single leg RDL @ 333     1. 8     2. 6 D1. "Pistol" squat @ 303     1. 4     2. 3 D2. Single leg calf raises @ 333     1. 8     2. 6

How-To: Pull-ups without equipment

Pull-ups (and chin-ups) are probably the most well-known and practiced exercises for the back muscles, and for good reason.  Few people can even perform 10 pull-ups with good form and without additional weight, and only an elite few perform pull-ups with a 25 to 45 pound plate around their waist.  Pull-ups work out pretty much every muscle in the upper back, and they work it out hard. However, many people don't have access to a gym where pull-up bars are everywhere.  Furthermore, some people feel it is a rip-off to purchase what is essentially a $25 rounded piece of steel to do pull-ups in a door frame.  Playgrounds often have a variety of bars to do pull-ups on, but not everyone lives close to a playground, and not everyone wants to do their tough workout with a bunch of little rascals running around. Today, I'm going to show you a method of doing pull-ups without any extra equipment that you can do right inside your house, for free. First, find a sturdy door in your hou

Workout for October 14, 2011

Upper body A1. "T" push-up @ 211     1. 8     2. 6 A2. Inverted row @ 211     1. 9     2. 8 B1. Door pull-up @ 222     1. 5     2. 4     3. 2     4. 2 B2. Dips @ 211     1. 6     2. 4 B3. Decline push-up @ 232     1. 5     2. 4 C1. Pike push-up @ 222     1. 3     2. 3 C2. Bicycle crunch @ 111     1. 15     2. 15

My return to workouts; Workout for October 13, 2011

I admit it.  I fell off the wagon for a while. Now I've got to "catch up" to my workout performance for nearly a month ago.  I am planning to dedicate four days per week to workout schedule. I also admit I made a slight modification to the program once more.  Instead of single-leg deadlifts for the last exercise of the lower body workouts (refer  here to see the original program), I have replace it with single leg calf raises.  My rationale behind this is that single leg RDL's (also in the program) work my posterior chain much better, and there is no direct calf work in the program.  I also started using a very sturdy chair for single leg partial squats because I can gain a greater ROM (range of motion) than using the step stair in my back yard.... my rep numbers in that exercise reflect that change. Without further ado, here is the workout for today: Lower body A1: Bulgarian split-squat @ 333     1. 14     2. 11 A2. Hip-thigh extension @ 333     1. 5