Thursday, December 31, 2009
Tuesday, December 29, 2009
Tuesday, December 22, 2009
So tonight, before I ran my home bootcamp girls through the Tuesday night floor, core and more workout, I decided to knock out another fast and furious workout. I did some higher rep, lighter, warm up sets of band pull aparts, arm curls, overhead press and side lateral raises to get the biceps and delts warmed up for the main event. Then I did a steady climb of 1 rep single arm, dumbbell clean to push press with a swinging changeover to change hands. Total body blaster FO SHOAH!! Remember to focus on total body, multi-joint, compound movements. So it might not be heavy for you, but I went from 60lbs to 65lbs, 70lbs and finished with 75lbs. And it was heavy for me. The Bowflex dumbbells seem way heavier than standard dumbbells.
So my lesson of the day is: I felt like I had 80lbs in me tonight. And I walked away from it. My shoulder is healing up and feeling really good after several months of annoying rotator cuff pain. I felt good and thought I could do more and usually I always go for it. The last rep is the the one that gets ya! I can do one more and BAAAM! Something rips off your body and you explode in a fireball of despair! So I set a limit, achieved my goal and walked away. I admit I want to run back in there and try 80lbs but I won't cause I like being pain free and want to stay that way for at least a week. Set an attainable yet challenging goal for yourself and don't try to out do it all at once. Attain, achieve and accomplish are the words to remember. Train hard and eat right. Check out the vids:
55lbs & 60lbs
65lbs & 70lbs
Saturday, December 19, 2009
Tonight, I decided to torture myself. I started with bench press for 3 sets, then hit the tower 200 for a complex, hit some versafit 50lb sandbag zercher squats, then tried another bizarre core blaster on the back extension. It only took about 30 minutes and I was crushed. Long workouts aren't necessary. Short, heavy, intense total body work is all that's required. Do something rather than nothing. Don't forget your post workout nutrition. I had a banana, prograde protein shake, walnuts and some chicken. Train hard and eat right. Check out the videos:
Bench Press 225lbs x 12 reps
Bench Press 245lbs x 7 reps
50lb Versafit Bag Squats
Dumbbell Core 1 arm press on the back extension -this was super tough!
Barbell Core Press on the back extension -this was crazy hard
Tower 200 multi-exercise complex
Tower Part 2
Friday, December 18, 2009
Visit the Blog
Apple Stuffed Pork Loin Chops with Acorn Squash: Lots of great tasting and healthy stuff in this meal. Stuffing had pecan meal, dried cranberries, apple, sage and rosemary. No breadcrumbs. Acorn Squash had walnuts in a sweet sauce that had organic honey in it. Super healthy and it was really good. Thanks Lisa!
Dempsey's Resolution Fitness
Thursday, December 17, 2009
Not too long ago Tobacco companies were using cartoon characters to influence children into thinking smoking was cool. They got in a lot of trouble for that, eventually.
Fast food companies partner with Hollywood and have all sorts of action figures from popular movies at their restaurants.
And corporations do the same to sell all kinds of thing - including vitamins - for children.
Have you ever taken a good look at the labels of the leading brands of kid's vitamins?
On there you'll find:
Aspartame, which is a VERY controversial artificial sweetener.
DiCalcium Phosphate, which is used in the "feed" that poultry eats.
Hydrogenated Vegetable Oil, which NOBODY needs to be ingesting.
And all sorts of artificial colors.
Does that look NUTRITIOUS to you???
Ok, I know what you're thinking: "Yeah, that's great. But what other choice do I have? If it doesn't TASTE good, my kid's not going to take it."
Well, I may just have the answer to your prayers. But your child's taste buds are going to have to decide. As a proud Prograde Partner I'm THRILLED to let you know they have just released an all-natural children's vitamin. And they've gone to great lengths to taste test it with kids.
But again, your child will have to decide if it tastes good or not.
So that's why you can try Prograde Essentials for Kids for FREE! (Yes, there is a small S & H fee)Just go to this link right now and discover how Prograde Essentials for Kids delivers the nutrition your child needs and deserves.
Prograde Kids Multi-vitamin
Dempsey's Resolution Fitness
Tuesday, December 15, 2009
Well it was another gloomy, rainy day and I was working at home, not feeling overly energetic. I figured I needed to get some type of workout done seeing that my lazy ass trainer is of no use. So off I went to the dungeon. Using two donated items - the decline bench that I got at the dump and Carrie's donated 25lb dumbbell, I commenced to whoop my own ass with a vengeance. I did some shoulder and arm work on the tower 200 system as well. Quick and efficient - my butt was kicked. Check out the video:
Alternating 1 arm Dumbbell overhead press, tricep extension, pullover to situp, with russian twist.
Alternating 1 arm Dumbell overhead press to pullover to situp
Tower 200 Rear Delt flys and Face Pulls
At least every 4-6 weeks, you need to recalculate your calories and make sure that you are still eating the right amount. Check out the video:
Monday, December 14, 2009
Today, Kimberly did a killer, leg dominant, total body workout. She started off with the v-squat machine doing 1 rep max lifts, then we went up to the ab room and did a circuit of plyo box jumps, plyo box jumps with Burpees, Low Box squats with a 40lb sand bag around her neck, equalizer pushup to jump, wide grip pullups and close grip pullups. All of these exercises are very difficult. She has come a long way over the past few months and her performance shows it.
Dedication, discipline and consistency combined with hard training and proper nutrition are the key principles of success. Kimberly is currently working on her AFPA Personal Trainer Certification and soon will be done with it. If you want it bad enough, anything can be accomplished.
So remember, you can talk s*&^t about it, when you can do better. Stomp your little feet and then go workout. As Yoda would say: Do or Do Not, There is No Try! When you want to get in real shape, give me a call.
Check out her videos
Plyo Box Jump to Burpee
Bodyweight Low Box Squat
40lbs Sandbag Low Box Squats
Equalizer Pushup to Jump
Wide Grip Pullups -video is sideways to fit it all in
Close Grip Pullups - sideways again
Sunday, December 13, 2009
It's that time of year again and everyone is out doing their Christmas Shopping. One idea for those "hard to buy for" people is to give them fitness and nutrition gifts. You can give them gift certificates for personal training and bootcamps, you can give them fitness equipment or fitness workouts and you can give them nutritional supplements. By doing this, you are giving the gift of health and you may motivate someone you love, to kickstart a fitness and nutrition program, that you know they desperately need.
Here are some ideas:
Gift Certificates: These are available for smith fitness center and at the house. Contact me if you are interested in these. You purchase the program for them and give them the gift certificate. Then they can turn it in to me for use.
Exercise Equipment: A kettlebell, stability ball, jumprope or weight set make great gifts. You can get some high quality equipment here from Perform Better:
How about a set of Equalizer Bars?
Or you can get them Killer Workout Programs to follow to get in great shape:
Top Quality Nutritional Supplements from Prograde
So here are some top quality ideas that could solve the age old question "what do I get him this year?" It will also help a friend or loved one get healthy and in great shape. Give the gift of Health this year. Happy Holidays!
This meal of the week consists of Bison meatloaf, mashed cauliflower and roasted green beans. Bison meat is one of the best protein sources. Mashed cauliflower is a great substitute for mashed potatoes. This was a healthy meal and tasted great. Thanks Lisa!
Dempsey's Resolution Fitness
Many of you will be traveling during the xmas / new years time to visit friends and family. You may have concerns about how you are going to stick to your meal plan while on the road. It really isn't a big deal if you plan for it. Most people run into problems when they don't plan and have to come up with food on the go. Fast food is always there and it's fast and easy. But if you put a little time into it, you can easily pre-pack a bunch of good stuff to take with you. If you are driving, you can pack all sorts of foods and a cooler.
Some good choices are hard boiled eggs, nuts and seeds, fruit and veggies, pre-cooked chicken or other lean meats, almond butter, stevia, yerba mate tea, and of course, your Prograde supplements. Ziploc baggies, Tupperware containers and coolers are some choices for storage. If you stop at a motel overnight, you can try to get a room with a refrigerator and access to an ice machine to top off your coolers.
Hit the local grocery store to replenish fresh foods and restock before you head out on the second leg of your trip. If you fly, you can bring small amounts of nuts, veggies and fruits to eat as you can. When you have to eat airline foods, make the best choice and don't worry about it. If you go out to eat, there is nothing to fear. Get your favorite protein source with veggies and salad and go easy on the pasta, breads, rice and desserts. Go light on sugar and sodium. Drink lots of water throughout your trip. And most of all, enjoy yourself and have fun! If you do slip up, roll with it and get back on track as soon as you can - like the next meal. Missing meals must be avoided. Healthy eating is mostly about choices - make the right ones and enjoy the holidays.
Dempsey's Resolution Fitness
Thursday, December 10, 2009
Tuesday, December 8, 2009
Today was one of those days where staying in bed sounded like the plan of the day. But alas, all good things come to an end. I still didn't feel like doing anything. I even went easy on my clients. But I had to get some type of workout in. So here is my rainy day slacker workout. I warmed up with light weight and did some barbell overhead press and cleans, followed by modified handstand pushups using the equalizer and perfect pushup bars, then some double kettlebell swings, cleans and overhead press. I finished it off with a circuit on the tower 200 doing overhead press, front, side and rear lateral raises. It was very intense yet brief. So, once again, I tell you to get off your ass and go do something even when you don't feel like it.
Warmup - overhead press and cleans with light weight
Modified Handstand Pushups on the Equalizer
Modified Handstand Pushups with Perfect Pushup Bars
Double 45lb Kettlebells
Saturday, December 5, 2009
Friday, December 4, 2009
By Zach Even – Esh
Underground Strength Coach
If you haven’t realized how critical hand and grip strength is yet, you’re missing the big picture. A weak grip and weak hands will limit how heavy you can train in and out of the gym.
It can also mean the difference between making that tackle, getting the winning takedown, or hitting the ball the extra few feet that helped you knock it out of the park!
Back when bodybuilding was in the “Golden Era”, none of those guys used wrist straps, wraps, wrist support or any other “helpers”. They may have used a weight belt, but even their belts were thin, wimpy leather belts.
These men also did tons of volume when they trained so not only did they have strong hands and grip, but they had the strength endurance to boot. Try doing a back workout that included a total of 25 sets performing heavy deadlifts, heavy barbell or t bar rows, weighted pull ups and heavy shrugs!
Talk about getting a grip workout in! Then these guys finished off with wrist curls. Although wrist curls don’t do much for stronger hands and grip, they will add size to the forearms which can transfer over to your ability to improve grip strength.
The first thing you’re going to need to do is drop your wrist straps and wraps and start training with no assistance. At first, pull ups will seem challenging. Your hands will give quickly and you’ll be hanging by your finger tips. Quickly those hands and your grip strength will rapidly climb.
Start deadlifting with overhand grips and mixed grips (over – under). This will be one of the best movements you can do to develop your grip into a powerful “vise grip”. Not to forget that the deadlift is one of the best movements out there for full body strength and muscle building.
Make deadlifting even more challenging by using a thick bar! If you don’t have a thick bar, then use a towel where each hand goes and now you’ve got a homemade thick bar!
You can also use a towel on your kettlebell handle during one arm swings. These will really make the grip work over time, not just because of the thicker handle, but the speed of the kettlebell will amplify your necessity to hold onto that kettlebell with all you’ve got!
The best way to work your grip is not through specializing only after a workout, but during the workout you should make almost every movement involving your grip.
Some examples are:
•The use of sandbags where you must grab the canvas
•Thick bars or handles for any free weight movement
•Towel or rope pull ups
•Towel or rope attached to the kettlebell (great for rows, swings, pulling movements, carries)
•Stone lifting, specifically pulling movements (dead lifts, bent over rows)
•Small stone lifting w/one hand – shoulder raises from all angles
•Heavy farmer walks w/thick bar and / or heavy implements
•Hand over hand rope or tow strap pulling
•Sledge hammer work
The big mistake is to throw in a few sets of wrist curls or captains of crush grippers at the end and hope for that to be enough. You’ve got to push the limits to develop your lower arms to their maximum and a few sissy sets at the end won’t cut it!
Let’s take a look at how you can incorporate grip training into a full workout:
The Vise Grip Workout :
A)100 push ups, hands on stability ball or on floor
1)Thick bar dead lift w/over – under grip: build up to 3 heavy sets of 1 – 3 reps
2A)Thick bar military push press (clean from ground on 1st rep) 4 x 4 – 6 reps
2B)Rope or towel pull ups 4 x max reps
3A)Step ups or reverse lunges with kettlebells in ea. hand 3 x 12
3B)Plate pinching 3 x max time ea. hand
Another favorite grip movement that has proven to be very effective are the dumbbell hex holds. Just stand them upright and hold for max time! Go for 3 – 5 sets at the end of your workout resting only 30 seconds!
About the Author
Zach Even - Esh is a Strength & Performance Coach from Edison, NJ and is the owner of The Underground Strength Gym and creator of Underground Strength Coach. Zach's Underground methods have spanned the globe and have helped men and women of all ages to dramatically improve athletic performance, pack on rugged muscle and develop brute strength. Zach is the Strength & Conditioning advisor for TapOuT Magazine and is also a featured writer for Men's Fitness Magazine. To learn more about Zach and his methods visit http://tinyurl.com/lpt2y4