Today is Monday. You know what that means?? SQUATS! Squats are one of the 3 major exercises that throw your body in a tizzy and I'd bet a majority of you are NOT doing it. I was in the same headspace when I first started: "no need to do legs, nobody can see them anyway". This is a completely WRONG mentality.
Because I went years without doing legs fully, I now force myself to start every week with them. It's a great habit and helps me squeeze a second leg day in every week as well (which is completely necessary). My upper body doesn't suffer in the least, in fact it HELPS it!
Legs, and especially squats, will help you grow your upper body. Think about it, when you are squatting with heavy weight on your UPPER BACK, your whole body is bracing releasing more testosterone naturally than any other exercise you can do at the gym. Plus, your core is getting a killer workout should you do it correctly. I will post some video on the proper form with squats in upcoming entries. For now, I would go to a top trainer at the gym you work out at and ask for advice as to the best form. And, no half squats! Go all the way down.
Throw in some lunges (walking with dumbell, barbell, or step up lunges) as well as leg presses and some of the better machines (leg extensions) at the end. Your leg workout doesn't need to be over an hour, but needs to be intense.
Monday, May 16, 2011
Saturday, May 14, 2011
Cooking with Big C
I want to introduce one of my best friends and chef Big C who has agreed to contribute to my blog. What makes C the ideal compliment to my site is that:
1. He is a great friend and we see eye to eye on how to live as the "Ultimate Man".
2. He slays girls, and has a padded resume of conquests (including a few 'side by side' experiences). We are talking upper 3 to 4 figure numbers in this department.
3. He is a fantastic cook that knows his shit in the kitchen. He is currently an Executive Chef and his future is bright.
4. He will be a star.
My plan is to of course feature Big C and his excellent cooking skills with advice to us men on how to prepare the perfect meal for ourselves, our ladies, and anybody we want to impress in our lives. Also, I want C to show his masculine side and talk about what makes him so successful with women. He is a bad boy chef with a personality and charisma he developed long before entering the kitchen. I remember hearing about his exploits when he was an unemployed bartender in Hoboken bars. He is the same person now that he has always been and you will get to experience him live, raw, and uncut here on my blog. This will be a nice treat for all. I am working on an appropriate title for this section.
1. He is a great friend and we see eye to eye on how to live as the "Ultimate Man".
2. He slays girls, and has a padded resume of conquests (including a few 'side by side' experiences). We are talking upper 3 to 4 figure numbers in this department.
3. He is a fantastic cook that knows his shit in the kitchen. He is currently an Executive Chef and his future is bright.
4. He will be a star.
My plan is to of course feature Big C and his excellent cooking skills with advice to us men on how to prepare the perfect meal for ourselves, our ladies, and anybody we want to impress in our lives. Also, I want C to show his masculine side and talk about what makes him so successful with women. He is a bad boy chef with a personality and charisma he developed long before entering the kitchen. I remember hearing about his exploits when he was an unemployed bartender in Hoboken bars. He is the same person now that he has always been and you will get to experience him live, raw, and uncut here on my blog. This will be a nice treat for all. I am working on an appropriate title for this section.
Fitness For Saturday
Today is my day of rest. I have worked out 5 days in a row and my body is craving rest; so I will let it!
This week, my muscle group workouts have been:
Monday- Legs- Squats, Legs Press, Leg Extensions, Hamstring curls
Tuesday- Chest- Decline Bench with barbell, Flat bench dumbell, Incline barbell, Machine Flies
Wednesday- Back- Pullups, dumbell lat rows, cable rows, hammer strength machine
Thursday- Legs- deadlifts, lunges
Friday- Shoulders, light bicepts/triceps, and squats again
Saturday- Rest
Sunday- Anticipated Rest
I am going to add a personal nutrition aspect to this site as well as more detail into my workouts. The nutrition aspect will be covered by myself as well as Annie Organic, a certified nutritionist who really knows her shit. Everyone should enjoy!
This week, my muscle group workouts have been:
Monday- Legs- Squats, Legs Press, Leg Extensions, Hamstring curls
Tuesday- Chest- Decline Bench with barbell, Flat bench dumbell, Incline barbell, Machine Flies
Wednesday- Back- Pullups, dumbell lat rows, cable rows, hammer strength machine
Thursday- Legs- deadlifts, lunges
Friday- Shoulders, light bicepts/triceps, and squats again
Saturday- Rest
Sunday- Anticipated Rest
I am going to add a personal nutrition aspect to this site as well as more detail into my workouts. The nutrition aspect will be covered by myself as well as Annie Organic, a certified nutritionist who really knows her shit. Everyone should enjoy!
Friday, May 13, 2011
Fitness for Friday: Shoulders, Triceps, Biceps
Today is Shoulders- going to go big or go home!
4 Sets Standing full bar military presses- go for 10 reps each set- 25 lbs each side, 35 lbs each side, 45 lbs each side, then back down to 25's for a final set of 15-20 reps
3 super sets: Arnold side raises (pour the beer out) 12 reps per set, 25 lb dumbells in each hand; super setted with smith machine military presses behind neck- sets of 10-12 with 25 lbs each side of smith machine
3 sets by 12 reps of rear delts on fly machine backwards with increasing weight- 180 lbs, 200 lbs, 220 lbs
3 sets of 15 reps of shrugs with moderate weight- 75 lbs, 80 lbs, 85 lbs sets.
4 sets x 10-12 reps of skull crushers - 70lbs, 75 lbs, 80 lbs, with super set of standing curls with the same bar, same amount of weight/reps
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