Ok,now that I posted yesterday's workout, I realized that I didn't post Tuesday's workout either. I will get to that next... maybe not tonight because I have a few more things on my list before reading time and then bed.
Today's workout is all about the shoulders. Only one exercise focuses on something other than the shoulders and another focus on the abs but brings in shoulder stability. Still used complexes to keep rest to a minimum, but also incorporated a rest period in one of the complexes... you will see why.
It is good to focus on the shoulder joint and strengthen all angles because there are so many different muscles involved in the stabilization of the shoulder joint.
So here is the workout I did today...
First complex:
3 rounds, do not put bar down between exercises, but rest 1 min between rounds.
Hang Cleans - 8 reps
Push-press - 8 reps
Shoulder press - 8 reps
Second complex:
Three rounds of:
Upright Rows - 12 reps
Face Pulls - 10 reps
Hanging leg raise - 10 reps
Third complex:
DB Shoulder Matrix - 8 reps of front delt raise, side raise, bent over rear delt raise, upright rows, and finish with 10 reps alternating shoulder press (using same DB's without putting them down)
Cable Wood Chops - 15 reps both sides
Finishing exercise:
Shrugs - 3 sets of 8 reps.
If you don't want big traps, then skip this exercise.
Your shoulders will feel this one when you are done. But you will feel like you are standing more upright as you will focus on keeping your shoulders pulled back.
Enjoy and hope that you don't have to give anyone a high five when you are done.
Make it a great day!
Rob Crenshaw
The Fitness Buff
Showing posts with label workout. Show all posts
Showing posts with label workout. Show all posts
Thursday, February 12, 2009
Workout for Wednesday, 2/11/09
How is everyone doing today? I am writing this a day late, I have been doing so many different things that sometimes I put some other things off for a day. Its normal, I know so today there will be two posts, yesterday's workout and then the following today will be today's workout. Both were great workouts. As always feel free to comment about your experience with the workouts, or any questions.
During these workouts I try to rest as little as needed. Hopefully as I go along, I will be able to rest less and less, cutting my workout time down even more and increasing my metabolic boost.
So here is my workout for yesterday, Wednesday...
This workout is focused on the chest and tri-ceps.
First complex:
3 rounds of:
DB bench press - 10 reps
Bulgarian Split squats - 12 each leg
Dragonflies - 4 reps (will explain this at the end)
Second complex:
3 rounds of:
Incline plate loaded machine press - 8 reps
Squat rows - 15 reps (Use a weight you could do 20-25 reps)
DB Swings - 15 reps
Hanging leg raise - 10 reps (do knee raises if you can't do straight legs)
Third complex:
3 rounds of:
Machine Flies - 12 reps
Machine rear delt - 12 reps
Prisioner style good mornings - 12 reps (explained later)
Rubber band shoulder-to-shoulder - 25 reps each side
Fourth complex: (yup.. a bonus complex today)
3 rounds of:
Weighted dips - 12 reps (can use body weight or dip assist)
Planks - 30 seconds
Face pulls - 12 reps (use a weight you can do 18-20 reps)
Finisher exercises:
3 rounds of:
Decline skull crushers - 8 reps
burnout narrow decline bench press - 15 reps (using same bar as skull crushers)
rest 30 seconds.
(finsher exercises aren't for caloric burn or to increase metabolism. Mostly for building smaller muscles for looks.)
As I said before I will explain a few of the exercises. I did Dragonflies (and as you saw only 4 of them) and these are hard exercises to do. DO NOT DO THESE unless you have been shown proper form and you have the core strength to do them. You could seriously hurt yourself if you attempt them without proper instruction in person. As a substitute, you can do leg raises while lying on a bench and increase the number to 10+.
Prisoner style refers to a stance where you stand with your hands clasped behind your head and elbows pulled back like you are "up against a wall" as a prisoner. This brings in the upper back as you have to squeeze your shoulder blades together to keep your elbows back.
Good mornings are where you stand with straight and stiff legs and keep your torso straight (with a slight arched... not rounded... back). Keeping your legs straight and your torso stiff, bend at the hips (not the waste) keeping your head up so you can see the wall in front of you until you feel that you need to round your back to go any further. Stop and return to upright position. You should feel a stretch in your hamstrings during this exercise.
Have fun with this one. It took me just over an hour to complete it. If you are just going for weigh loss, just do the complexes and skip the finishing exerises. Drink plenty of water an get your rest!
Make it a great day!
Rob Crenshaw,
The Fitness Buff
During these workouts I try to rest as little as needed. Hopefully as I go along, I will be able to rest less and less, cutting my workout time down even more and increasing my metabolic boost.
So here is my workout for yesterday, Wednesday...
This workout is focused on the chest and tri-ceps.
First complex:
3 rounds of:
DB bench press - 10 reps
Bulgarian Split squats - 12 each leg
Dragonflies - 4 reps (will explain this at the end)
Second complex:
3 rounds of:
Incline plate loaded machine press - 8 reps
Squat rows - 15 reps (Use a weight you could do 20-25 reps)
DB Swings - 15 reps
Hanging leg raise - 10 reps (do knee raises if you can't do straight legs)
Third complex:
3 rounds of:
Machine Flies - 12 reps
Machine rear delt - 12 reps
Prisioner style good mornings - 12 reps (explained later)
Rubber band shoulder-to-shoulder - 25 reps each side
Fourth complex: (yup.. a bonus complex today)
3 rounds of:
Weighted dips - 12 reps (can use body weight or dip assist)
Planks - 30 seconds
Face pulls - 12 reps (use a weight you can do 18-20 reps)
Finisher exercises:
3 rounds of:
Decline skull crushers - 8 reps
burnout narrow decline bench press - 15 reps (using same bar as skull crushers)
rest 30 seconds.
(finsher exercises aren't for caloric burn or to increase metabolism. Mostly for building smaller muscles for looks.)
As I said before I will explain a few of the exercises. I did Dragonflies (and as you saw only 4 of them) and these are hard exercises to do. DO NOT DO THESE unless you have been shown proper form and you have the core strength to do them. You could seriously hurt yourself if you attempt them without proper instruction in person. As a substitute, you can do leg raises while lying on a bench and increase the number to 10+.
Prisoner style refers to a stance where you stand with your hands clasped behind your head and elbows pulled back like you are "up against a wall" as a prisoner. This brings in the upper back as you have to squeeze your shoulder blades together to keep your elbows back.
Good mornings are where you stand with straight and stiff legs and keep your torso straight (with a slight arched... not rounded... back). Keeping your legs straight and your torso stiff, bend at the hips (not the waste) keeping your head up so you can see the wall in front of you until you feel that you need to round your back to go any further. Stop and return to upright position. You should feel a stretch in your hamstrings during this exercise.
Have fun with this one. It took me just over an hour to complete it. If you are just going for weigh loss, just do the complexes and skip the finishing exerises. Drink plenty of water an get your rest!
Make it a great day!
Rob Crenshaw,
The Fitness Buff
Wednesday, October 22, 2008
Where are you going?
Have you ever went out, got in your car, started driving without even knowing where you are going? More than likely, you wouldn't get into your car and start driving without a destination. Of course, if you are like me, you may have one place in mind and end up driving towards another because one reason or the other, especially if they are in a similar direction. Both of these examples, actually, apply to fitness as well.
Most people that I talk with have a general idea of what they want to accomplish from their efforts in the gym. "I want to lose weight." That is great, and by all means, I hope you do. But saying that is like saying, "I am going to drive to California." Great! Get in your car, head west, and you have a 50% chance of hitting somewhere in California. Now if you define your destination as Los Angeles, then you know that at certain crossroads, you will have to turn to get you there. The same applies to weight control. Just losing weight is like driving to California, but losing 15 pounds is like driving to LA. Now, getting even more specific, let’s say you want to go to a certain road, or even a specific address in LA. That would be the same as saying, “I want to lose 15 pounds, 10% body fat, and 5 inches around my waist.” Taking this one step farther, you can get even more specific. “I want to go to room 415, on the fourth floor of the building at 1122 Fitness Way, Fit Town, USA and get there on Friday afternoon.” That would be the same as saying, “I want to lose 15 pounds, 10% body fat, 5 inches around my waist, have nice toned firm legs, a little definition in my arms, and a flat firm midsection by my daughter’s wedding.”
All the above options are great and will get you going in the right direction. What do most people do when they want to make a cross country journey? They map it out. They do this by themselves with a huge atlas, call AAA for directions, or go on to the many navigation websites available. And again, the more specific you get the better end result you will have. If you ask for a map to California, the result will probably take you to the capitol city. Then if you narrow it a bit, it will take you to the City Hall of LA. But if you get real specific, then it will take you right to where you want to go. Following the map will get you where you want to go. Granted, there are those few that will just get in and drive and enjoy the adventure, no matter how long it takes them.
The same works for fitness goals. Depending on how specific you want to get, you will need to determine how you will attain them. Most people will go to a gym or buy fitness DVDs and start doing something, cardio or weight training. This is not a bad thing, but it equates to getting in your car without a map and heading in the direction that you think is correct. The next step up from this are those that look at general fitness tips offered in popular magazines. Again, this isn't bad and I use a lot of exercises I see in magazines myself and for my clients. The problem is that they come off as the end all to your fitness goal and not just as a part of the whole picture. And if not used correctly, they may take you way off course. This would be like someone telling you to take Interstate 80 to get to LA. It is in the right direction, but won't exactly get you where you want to go.
I personally have experienced this first hand. For a few years now, I have had a general concept of what I wanted to accomplish by working out. I wanted to be in shape, be able to play soccer, and be able to show my clients what I needed to in order to help them the best I could. But I didn’t have a specific goal in mind. Just recently, I have decided to enter into a competition. I am not sure if it will be a body building, fitness model, or muscle model competition as I have to look at all of my options about events and dates. Right now, I am at the travel agent saying I want to go on vacation sometime between this date and that date. Since I have decided to do this, I have had a more specific idea of what I want to accomplish and I have changed my routines considerably. I do feel more energetic about my workouts as I have a goal in mind and have already seen results.
The people that get the best results and actually end up at their fitness goals are the ones that map out their route. If you don't know how this is done, you can hire a trainer to do it for you. You still have to drive the car, but the trainer can be your GPS Navigational System on board with you the whole way. When you encounter a flat tire or road construction, the trainer will give you the best way to fix the tire or best route to get around the delay. The other thing a trainer can do is give you different tools to use along the way. In a trip from the Mid-west to California, you will encounter really really flat land, rolling hills, and steep mountains. In your journey along your fitness goals, you will encounter rapid weight loss, no weight loss, and every other fluctuation along the way. The trainer will be there to change up your routine so that you aren't trying to use a high gear to get up a steep incline. A trainer will keep you headed towards your goal and not let you get side tracked.
Meet with a trainer today and they will help you define your goals, lay out a map to follow to your goals, and give you tools along the way to overcome any obstacles you may face. The more specific you can be about your goals, the easier it will be know; what route to use, if you are staying on that track, and how to determine your results along the way.
You can contact me at robcrenshaw@hotmail.com, please put Fitness Question or Fitness Buff in the subject line.
Most people that I talk with have a general idea of what they want to accomplish from their efforts in the gym. "I want to lose weight." That is great, and by all means, I hope you do. But saying that is like saying, "I am going to drive to California." Great! Get in your car, head west, and you have a 50% chance of hitting somewhere in California. Now if you define your destination as Los Angeles, then you know that at certain crossroads, you will have to turn to get you there. The same applies to weight control. Just losing weight is like driving to California, but losing 15 pounds is like driving to LA. Now, getting even more specific, let’s say you want to go to a certain road, or even a specific address in LA. That would be the same as saying, “I want to lose 15 pounds, 10% body fat, and 5 inches around my waist.” Taking this one step farther, you can get even more specific. “I want to go to room 415, on the fourth floor of the building at 1122 Fitness Way, Fit Town, USA and get there on Friday afternoon.” That would be the same as saying, “I want to lose 15 pounds, 10% body fat, 5 inches around my waist, have nice toned firm legs, a little definition in my arms, and a flat firm midsection by my daughter’s wedding.”
All the above options are great and will get you going in the right direction. What do most people do when they want to make a cross country journey? They map it out. They do this by themselves with a huge atlas, call AAA for directions, or go on to the many navigation websites available. And again, the more specific you get the better end result you will have. If you ask for a map to California, the result will probably take you to the capitol city. Then if you narrow it a bit, it will take you to the City Hall of LA. But if you get real specific, then it will take you right to where you want to go. Following the map will get you where you want to go. Granted, there are those few that will just get in and drive and enjoy the adventure, no matter how long it takes them.
The same works for fitness goals. Depending on how specific you want to get, you will need to determine how you will attain them. Most people will go to a gym or buy fitness DVDs and start doing something, cardio or weight training. This is not a bad thing, but it equates to getting in your car without a map and heading in the direction that you think is correct. The next step up from this are those that look at general fitness tips offered in popular magazines. Again, this isn't bad and I use a lot of exercises I see in magazines myself and for my clients. The problem is that they come off as the end all to your fitness goal and not just as a part of the whole picture. And if not used correctly, they may take you way off course. This would be like someone telling you to take Interstate 80 to get to LA. It is in the right direction, but won't exactly get you where you want to go.
I personally have experienced this first hand. For a few years now, I have had a general concept of what I wanted to accomplish by working out. I wanted to be in shape, be able to play soccer, and be able to show my clients what I needed to in order to help them the best I could. But I didn’t have a specific goal in mind. Just recently, I have decided to enter into a competition. I am not sure if it will be a body building, fitness model, or muscle model competition as I have to look at all of my options about events and dates. Right now, I am at the travel agent saying I want to go on vacation sometime between this date and that date. Since I have decided to do this, I have had a more specific idea of what I want to accomplish and I have changed my routines considerably. I do feel more energetic about my workouts as I have a goal in mind and have already seen results.
The people that get the best results and actually end up at their fitness goals are the ones that map out their route. If you don't know how this is done, you can hire a trainer to do it for you. You still have to drive the car, but the trainer can be your GPS Navigational System on board with you the whole way. When you encounter a flat tire or road construction, the trainer will give you the best way to fix the tire or best route to get around the delay. The other thing a trainer can do is give you different tools to use along the way. In a trip from the Mid-west to California, you will encounter really really flat land, rolling hills, and steep mountains. In your journey along your fitness goals, you will encounter rapid weight loss, no weight loss, and every other fluctuation along the way. The trainer will be there to change up your routine so that you aren't trying to use a high gear to get up a steep incline. A trainer will keep you headed towards your goal and not let you get side tracked.
Meet with a trainer today and they will help you define your goals, lay out a map to follow to your goals, and give you tools along the way to overcome any obstacles you may face. The more specific you can be about your goals, the easier it will be know; what route to use, if you are staying on that track, and how to determine your results along the way.
You can contact me at robcrenshaw@hotmail.com, please put Fitness Question or Fitness Buff in the subject line.
Monday, July 7, 2008
Answer to scottspott's question
scottspott said...
"I have an interesting question...what is the difference between weight (resistance) training and strong flexing? For example, if I flex my biceps and triceps 20 times each to the point at which they are sore, and do this instead of using weights, will my arms increase in size and become stronger?"
This is a great question, scottspott. The simple answer is yes but your arms will not noticeably increase in size or become noticeably stronger. The only way to increase size and strength significantly in any muscle is to subject it to larger loads than it is used to pushing or pulling. So if you haven’t worked out at all, then using the antagonist muscle solely for resistance will initially get you a bit stronger and maybe a bit firmer, but probably not bigger.
Let me explain. If you wanted bigger biceps, then you would do curls or an action that causes you to bend your elbow from a straight arm position to a bent one shortening the biceps. You could try to use the antagonist, or your triceps, as resistance during this movement. The triceps are responsible for straightening your arm from a bent position to a straight one. Due to the basic laws of biomechanics where when one muscle contracts or shortens, the antagonist muscle must relax or elongate. They both can’t contract at the same time. You can squeeze or tense both at the same time but the benefit from this action will not be enough to improve strength or size as you need greater resistance. Just like if you are used to curling with a 20 lb weight and then you switched to a 2 lb weight, you wouldn’t get the increase in size or strength. Just squeezing both biceps and triceps is a type of isometric exercise where the joint angle and muscle length do not change. The strength gain will be only at that joint angle that you work it at.
You can strengthen your muscles and gain size just with your body alone. The famous Charles Atlas, who was the 97 lb weakling who became the “The World's Most Perfectly Developed Man” did develop his physique by using his own body for resistance. He would use his left arm to strengthen his right instead of just flexing his muscles. He also did body weight exercises like push ups and squats.
So if you want stronger and bigger muscles, you need to use external resistance in a dynamic exercise. That resistance can come in the form as another body part, a resistance band, or traditional weights.
"I have an interesting question...what is the difference between weight (resistance) training and strong flexing? For example, if I flex my biceps and triceps 20 times each to the point at which they are sore, and do this instead of using weights, will my arms increase in size and become stronger?"
This is a great question, scottspott. The simple answer is yes but your arms will not noticeably increase in size or become noticeably stronger. The only way to increase size and strength significantly in any muscle is to subject it to larger loads than it is used to pushing or pulling. So if you haven’t worked out at all, then using the antagonist muscle solely for resistance will initially get you a bit stronger and maybe a bit firmer, but probably not bigger.
Let me explain. If you wanted bigger biceps, then you would do curls or an action that causes you to bend your elbow from a straight arm position to a bent one shortening the biceps. You could try to use the antagonist, or your triceps, as resistance during this movement. The triceps are responsible for straightening your arm from a bent position to a straight one. Due to the basic laws of biomechanics where when one muscle contracts or shortens, the antagonist muscle must relax or elongate. They both can’t contract at the same time. You can squeeze or tense both at the same time but the benefit from this action will not be enough to improve strength or size as you need greater resistance. Just like if you are used to curling with a 20 lb weight and then you switched to a 2 lb weight, you wouldn’t get the increase in size or strength. Just squeezing both biceps and triceps is a type of isometric exercise where the joint angle and muscle length do not change. The strength gain will be only at that joint angle that you work it at.
You can strengthen your muscles and gain size just with your body alone. The famous Charles Atlas, who was the 97 lb weakling who became the “The World's Most Perfectly Developed Man” did develop his physique by using his own body for resistance. He would use his left arm to strengthen his right instead of just flexing his muscles. He also did body weight exercises like push ups and squats.
So if you want stronger and bigger muscles, you need to use external resistance in a dynamic exercise. That resistance can come in the form as another body part, a resistance band, or traditional weights.
Sunday, June 29, 2008
WOMEN WALKING THE PATH OF ENLIGHTENMENT AT LAPHAM PEAK
"Enlightenment isn't a goal, it's not a destination, it's the by-product of walking the path itself, rather it's the journey."
Life is so hectic sometimes that we miss the beauty along the way. It's time for a Spiritual Awakening!
Join us Sunday, July 20 for an energizing morning outdoors.
Hike the incredible trails of Lapham's Peak:
Connect with source energy! The trails wind through wooded hills and open meadows. Abundant bird life and wildlife can be observed from all trails. Get back to nature!
Group Workout: Move WellRob Crenshaw, NSCA-CPT, will take you through the Triple Target Transformation. T3 is a simple (and FUN!) exercise program you can learn to do at home that will work your larger calorie burning muscles, strengthen your core and tighten your hips, thighs and butt. All while you enjoy nature!Unite Our Spirit and Energy: Think WellNicole Isler, The "You Can Fly" Coach will present an energizing, dynamic heart-to-heart segment on the incredible power of our thoughts and emotions relating to health. Sure to be an empowering and uplifting experience you can't afford to miss! Embrace how to let your light shine!
Enjoy a Social Picnic after the Festivities:Please bring a healthy dish, snack or beverage to share.Yes, fun treats are welcome too!Network and Meet New Friends:When women gather magical things happen! This is a great opportunity to meet new friends, reunite with old friends and make fabulous business connections. Invite the important women in your life! Everyone is welcome! Are You ready to be awakened?
Meet at the tower, approximately 15 minutes early for check in. There is a $15.00 charge for this event payable to Nicole through this evite and a park entry fee of $7 (day), $25 (season) payable at the gate upon entry. Call Nicole Isler at (262) 436-0445 to register.
Life is so hectic sometimes that we miss the beauty along the way. It's time for a Spiritual Awakening!
Join us Sunday, July 20 for an energizing morning outdoors.
Hike the incredible trails of Lapham's Peak:
Connect with source energy! The trails wind through wooded hills and open meadows. Abundant bird life and wildlife can be observed from all trails. Get back to nature!
Group Workout: Move WellRob Crenshaw, NSCA-CPT, will take you through the Triple Target Transformation. T3 is a simple (and FUN!) exercise program you can learn to do at home that will work your larger calorie burning muscles, strengthen your core and tighten your hips, thighs and butt. All while you enjoy nature!Unite Our Spirit and Energy: Think WellNicole Isler, The "You Can Fly" Coach will present an energizing, dynamic heart-to-heart segment on the incredible power of our thoughts and emotions relating to health. Sure to be an empowering and uplifting experience you can't afford to miss! Embrace how to let your light shine!
Enjoy a Social Picnic after the Festivities:Please bring a healthy dish, snack or beverage to share.Yes, fun treats are welcome too!Network and Meet New Friends:When women gather magical things happen! This is a great opportunity to meet new friends, reunite with old friends and make fabulous business connections. Invite the important women in your life! Everyone is welcome! Are You ready to be awakened?
Meet at the tower, approximately 15 minutes early for check in. There is a $15.00 charge for this event payable to Nicole through this evite and a park entry fee of $7 (day), $25 (season) payable at the gate upon entry. Call Nicole Isler at (262) 436-0445 to register.
Wednesday, June 25, 2008
Intro to The Fitness Buff
Confused about all the fitness trends and new gizmo's that are out there? Submit a question to The Fitness Buff and he will smooth out any rough edges and clear things up for you. The Fitness Buff takes people from an image they can't stand to see in the mirror to one that they can't wait to capture on film!
There are many tools The Fitness Buff uses to smooth your rough edges into the smooth look that you are dreaming to achieve. If you have been on yo-yo diets, tried all the fitness fads, or you're just plain new to this whole "workout" thing, then Rob has what it takes to get you where you want to go through fun and innovative workouts and resources.
There are many tools The Fitness Buff uses to smooth your rough edges into the smooth look that you are dreaming to achieve. If you have been on yo-yo diets, tried all the fitness fads, or you're just plain new to this whole "workout" thing, then Rob has what it takes to get you where you want to go through fun and innovative workouts and resources.
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