WORKOUT MONDAY, SEPTEMBER 25, 2017 (POWER LIFTING)

I like to kick Monday’s butt, in return, Monday kicks mine. After meditating, I want to exhaust my body to really break down all the muscles and work them hard to also use up that tailgate food from Sunday.  I go for 3 sets of 12, concentrating on slow meticulous form movements. Count to 3 on each rep going up and going down, 3,2,1, 1,2,3.

Chest: INCLINE BUTTERFLYS

This is a great way to work that large chest muscle, using your arms like wings instead of straight up and down and feeling the stretch from the chest going out, and the power from the chest going up.

Incline helps increase resistance and butterflys really target the largest areas of the chest, near the armpits.

Back: LAT PULLDOWNS

If you want to get better at pull ups, lat pulldowns increases that pull strength to really work that huge lat muscle in the back. with back straight, sitting at a 45 degree angle, pull slowly down, then slowly release back up. Do it in the front, do not go behind your neck or it can cause injury.

Shoulders: MILITARY PRESS

Sitting on a seat, back straight, lower the weight until it is parellel with the side of your shoulder and push up. Slow methodical movements here also and it builds that nice round bulb on top of you arm.

Triceps: TRICEP EXTENSIONS WITH ROPE

Standing in front of a pull down machine with the rope attachment, keep the back straight and try to only engage the triceps on the pushdown (not your back or shoulders). Nice and slow and feel the biceps surge out.

Biceps: PREACHER CURLS

Sitting on a preacher curl bench, this allows you to rest the triceps against the bench and concentrate purely on the bicep, aim for almost full extension, but dont unlock your elbow, stop right before your arm is straight and pull up all the way to the chest.

WORKOUT SUNDAY, SEPTEMBER 24, 2017 (STAIRS AND WALKING)

Due to being at a football game, I did not have much of a chance to work out that day, so I took what I could where I could.

I parked about a mile away from the stadium, so after loading up on food at the tailgate, the best thing I could do was to start burning it off with the walk.

Little trick to get more out of walking than just a stroll, concentrate on keeping your back straight and your abs tight when you walk, it adds a little kick to the walk and you mentally feel like you are working your abs.

Also, in an attempt to mix in a little HIIT, my seats are in the 300’s, I hit the stairs to go up and hit them hard, concentrating on hitting every step with quick feet and going as quick as possible, hitting every step.

HYDRATE…..

Same applies for going back down the stairs and the walk back, I managed to squeeze in the recommended 10,000 steps a day, but also, since I was tightening my abs, did a little more burn for the buck.

WORKOUT SATURDAY, SEPTEMBER 23, 2017 (YOGA DAY)

My gym had a Yoga Rave today, kind of a cool concept, mixing the stretch and tranquility of Yoga with some high energy aerobics.  It was one hour in the dark with glow sticks, followed by brunch, then another hour outside by the pool.

The biggest focus for me with Yoga is breathing into the stretches. Get to your maximum point of stretch until it starts to feel a strong pull, and take deep breaths imagining the oxygen going into the muscles and the carbon dioxide flowing out of the muscles.

Hold poses as long as you can and don’t use your muscles to pull, let the muscles fall normally and that will provide the stretch.

Always fun taking a class, just make sure the instructor keeps an eye on you for keeping your back straight and helps push you into the stretch more while you breath.