JOHN S. Training at BSFC TO BE PERFORMED AT THE UMLY

WORKOUT #1

11-16-17 TRAINING SESSION EXERCISES

Stretch (Perform before or after weight training and on "off weight training days").

#1 - Supine (face up) Scorpion on Floor/Mat

Start lying face up on mat with arms straight out to the side, palms down, right leg straight in the air, and left left straight and on the floor. Lower (15 second count down) the right leg down to the left hand. Keep both legs straight and both shoulders on the mat. Hold 30 seconds. Switch. 

#2 - Walking Inch Worms

Start in a front plank position. Keep legs straight and arms straight shoulder width apart. Walk feet (keep straight) up to hands using 1 inch steps. When you reach the point where you cannot perform any more without bending legs, stop. Walk hands forward all the way to the original plank position. 3 sets.

#3 - Hurdle, Butterfly, Straight Leg, Split

Hold each position 5 seconds.

 

Seated on a mat, get into a right leg hurdle position (right leg straight, left leg bent, left foot on inside of inner thigh. Reach out and touch right toe with both hands. 

 

Do the same for the left leg.

 

Butterfly. Seated on mat, Bend both legs and bring both feet into your groin/inner thigh area with the bottoms of you feet facing each other. Drive you knees to the floor while reaching out over your feet.

 

Straight Leg. Seated on the floor, legs straight, toes pointed up, reach out and touch both toes with both hands.

 

Split. Seated on mat, both legs separated as far as you can separate, reach out and touch each toe with each hand at the same time. 

#4 - Cat Stretch hold 30 seconds (Face down on mat, arms straight, on knees, arch back)

Reach and extend x 10 reps each side (Reach with right arm under left arm. Bring right hand behind head and twist body to the right) Switch.

Foam Roller

Low/Upper/Middle Back

Progressive Weight Training 

Strength Training: The Right Way

The goal of my strength training program will be to develop overall muscular strength potentials that is safe, sound, sensible, systematic and applicable to your fitness goals.

 

Begin each set with a goal to complete the number of repetitions listed. The effort must be increasing for every subsequent repetition.

Each repetition should be performed in a controlled, deliberate manner where the exercise is performed with appropriate level of intensity and with the minimal involvement of momentum.

You should continually contract your target musculature during the raising phase and the lowering phase of each repetition. 

 

The lowering phase of every repetition should be slower than the raising phase. A suggested guide is to raise the involved limbs up (push or pull) in 2 seconds or at a 2 count and lower (resist) them in 4 seconds or a 4 count.

 

Flex the muscle momentarily in the mid-range of each exercise when the muscle is in its “fully contracted position.” Then lower the resistance slowly to the starting position. This is the most difficult way to train; however it is the most productive way to train.

 

When you are able to complete the exercise in proper form for the prescribed number of repetitions, add the appropriate weight (depending on the difficulty of the exercise) appropriate may be as little as 1 pound, yet not greater than 10 pounds and continue to progress. Never sacrifice quality of lifting form for quantity of weight lifted.

 

WORKOUT #1 CONTINUED

Use the following protocols for the exercises listed. 

CRAZY EIGHTS-Single set whereby each rep is performed by doing a normal speed (2 count push or pull) concentrically, holding isometrically for 8 seconds, and lowering eccentrically at normal speed (4 count resist). 

LEGS

Perform each exercise 2x never working the same muscle 2 days in a row.

#1 - Life Fitness Leg Extension Machine

Crazy 8 Protocol

2 count up, 8 count hold, 4 count down

35 pounds x 8 reps (Quad stretch after exercise)

#2 - Life Fitness Leg Curl Machine

Crazy 8 Protocol

2 count in, 8 count hold, 4 count back

40 pounds x 8 reps (Weight is light because of your hamstring) Inch worm stretch after exercise.

#3 - Hip Abductor (Outer Thigh) on mat

Crazy 8 Protocol

1 pound ankle weights x 8 reps (Glute stretch after exercise)

#4 - Hip Adductor (Inner Thigh) on mat

Crazy 8 Protocol

1 pound ankle weights x 8 reps (Butterfly stretch after exercise)

#5 - Double Leg Bridge (Glutes) on mat

Crazy 8 Protocol

20 pound DB x 8 reps

WORKOUT #2

11-22-17 TRAINING SESSION EXERCISES

CHEST

Use the following protocol for the chest exercises listed.

POSITIVELY NEGATIVE set whereby first 5 reps are lifted in a 10 second concentric (push or pull) followed by a “normal speed” (2 second count) eccentric (resistance) rep. After completing half the number (5) reps they are performed vise versa. 

Manual Speed Protocol

MANUAL SPEED Set is performed with a 2 count push/pull, 2 count resistance rep.

Note:If you feel resistance across the upper back between the shoulder blades, you are bringing the weight/handles too far back. You should feel the resistance across the chest mostly.

#1 - Smith Machine Flat Bench Press

Place middle finger on line for hand placement/grip.

Bar should line up just above nipples. Do not touch chest at bottom of movement.

Keep elbow back. Do not arch back.

Load 40 pounds to bar x 10 reps

 

#2 - Flat Bench DB Fly

Keep elbows locked in the bent position. 

Do not arch back

(2) 12 pound DB’s x 10 reps

 

#3 - Life Fitness Machine Press

Adjust range of motion according to comfort of each rep.

Adjust seat so handles line up between nipples and chin.

Keep elbow up, back (upper and lower) flat against back rest.

55 pounds x 10 reps

 

#4 - Incline Dumbbell Press

Adjust bench to 45 degree angle.

Do not arch back. 

25# DB's x 12 reps

 

#5 - Assisted Chest Dips on Life Fitness Dip Machine

Adjust handles wide position. Lean slightly forward when performing movement. Lower body until you feel chest resistance.

Manual Speed Protocol

MANUAL SPEED Set is performed with a 2 count push/pull, 2 count resistance rep.

120 x 10 reps

110 x 8 reps

100 x 6 reps

110 x 8 reps

120 x 10 reps

 

#6 - Incline Press on Smith Machine 

Load 30 pounds x 10 reps

 

#7 - Cable Flys

10 pounds each side x 10 reps

 

#8 - Dumbbell Pullover on Flat Bench

30 pound DB x 10 reps

UPPER BACK

Use the following protocol for the exercises listed for Upper Back.

Seven Up Set Protocol

SEVEN-UP-SETS Single set whereby a 30-45 second isometric contraction is front/back loaded in the fully contracted position and pre/proceeded by seven “normal-speed (2 count push or pull, 4 count resist) reps. Upper torso 20-35 seconds, lower torso 30-45 seconds.

Manual Speed Protocol

MANUAL SPEED Set is performed with a 2 count push/pull, 2 count resistance rep.

#1 - Kneeling Close Dickersons using Life Fitness Multi Purpose Cable Device

30 pounds x 35 second hold arms parallel to floor

30 pounds x 7 reps

30 pounds x 35 second hold arms parallel to floor

#2 - Cable Pull Down using Life Fitness Pull Down Machine

Overhand Wide grip on bar.

60 pounds x 35 second hold bar at chin

60 pounds x 7 reps

60 pounds x 35 second hold bar at chin

#3 - Cable Row using Life Fitness Row Machine

Keep back vertical throughout.

50 pounds x 35 second hold handle at sternum

50 pounds x 7 reps

50 pounds x 35 second hold handle at sternum

#4 - TRX Inverted Row

Inverted Row (S) Face wall inverted (hanging up) at a slight angle (the deeper the angle the harder the exercise, use your ability, adjust as you go), grip handles palms down, pull yourself up (slow controlled) toward the ceiling/wall keeping your body straight from your neck to ankles and turning your handles inward, when you have reached the top, descend back down to the starting position extending your arms straight on each rep and turning the handles back to palm down position on each rep. 

Manual Speed Protocol

15 reps

#5 - Rope Pull In using Life Fitness Row Machine

Change handle to Rope attachment.

Manual Speed Protocol

35 pounds x 15 reps

WORKOUT #3

11-29-17 TRAINING SESSION EXERCISES

 

SHOULDERS

Use the following protocol for the Shoulder Exercises listed.

1 ¼ REP SETS-Single set that begins by lifting load to fully contracted position (2 count push or pull). It is proceeded by lowering (4 count resist) the load eccentrically ¼ of the ROM and lifted back (2 count push or pull) to the fully contracted position then back to the starting position (4 count resist).

#1 - Life Fitness Machine Shoulder Press

Use any handle grip. Do not pass ear level.

20 pounds x 6 reps

 

#2 - Standing DB Lateral Raise

Keep arms straight. Raise DB's up to ear level.

5 pound DB’s x 6 reps 

 

#3 - Standing DB Front Raise

Keep back straight, do not arch. 

Raise DB's up to eye level.

5 pound DB’s x 6 reps

 

#4 - Rear Deltoid Fly on Incline Bench (face down)

5 pound DB’s x 6 reps

 

BICEPS

Use the following protocol for the exercises listed.

SEVEN-FOUR-SEVENS 3 Consecutive sets followed by a 10 second rest between sets. After completing the first set, add appropriate weight. After the second set is completed, the added weights are removed and set three is performed with the original weight. (All 2 count push or pull, 4 count resist)

 

#1 - Standing Barbell Curl

Keep elbows back

Load 20 pounds to "E-Z" Curl bar x 7 reps

Load additional 5 pounds to bar x 4 reps

Remove 5 pounds from bar x 7 reps

 

#2 - Standing DB Bicep Hammer Curl

Keep palms in and elbows back.

15 pound DB’s x 7 reps

20 pound DB’s x 4 reps

15 pound DB’s x 7 reps

 

#3 - Incline DB Curl on Incline Bench (Did not perform)

Keep palms up

12 pound DB’s x 7 reps

15 pound DB’s x 4 reps

12 pound DB’s x 7 reps

TRICEPS

Use the following protocol for the exercises listed.

30-SECOND SLO-MO REP SETS Single set whereby the first rep is performed in a 15 second concentric & 15 second eccentric cadence, followed by “normal speed” reps to a maximum effort.

 

#1 - Cable Push Down

Use solid angled bar

25 pounds x 6 reps

#2 - Head Crusher

Narrow grip

Load 5 pounds to "E-Z" Curl bar x 6 reps

 

#3 - Dips (Did not perform)

Manual Speed Protocol

10, 8, 6, 8, 10

90, 80, 70, 80, 90

Stretch

Forward Lunge, Lean, Reach, Twist (from the lunge position with knee touching mat, lean forward with arms at side (hold), reach and raise arms overhead tilt head backward (hold), twist toward front leg with opposing arm in air (hold). Hold each position 5 seconds x 3 each leg

WORKOUT #4

12-5-17 TRAINING SESSION EXERCISES

ABDOMINALS

Use the following protocol for the abdominal exercises listed.

CRAZY EIGHTS-Single set whereby each rep is performed by doing a normal speed (2 count push or pull) concentrically, holding isometrically for 8 seconds, and lowering eccentrically at normal speed (4 count resist). 

#1 - Bent Knee Raise on Captains Chair

0 pounds x 8 reps (Progress to ankle weights)

#2 - Leg Lift on Mat

0 pounds x 8 reps (Progress to ankle weights

#3 - Decline Sit Ups on Decline Bench

0 pounds x 8 reps

OBLIQUES

Use the following protocol for the oblique exercises listed.

Seven Up Set Protocol

SEVEN-UP-SETS Single set whereby a 30-45 second isometric contraction is front/back loaded in the fully contracted position and pre/proceeded by seven “normal-speed (2 count push or pull, 4 count resist) reps. Upper torso 20-35 seconds, lower torso 30-45 seconds.

#1 - Hip Raise on Mat Side Lying Position

0 pounds x 35 second hold (all the way elevated)

0 pounds x 7 reps

0 pounds x 35 second hold (all the way elevated)

Progress to holding Dumbbell on hip.

#2 - Cable Rotation on Life Fitness Multi Purpose Cable Device

Adjust cable pulley waist high.

Keep arms extended out in front of body with elbows locked in the bent position.

Rotate from the waist up. Keep legs slightly bent.

20 pounds x 35 second hold (Half way over)

20 pounds x 7 reps

20 pounds x 35 second hold (Half way over)

LOW BACK

Use the following protocol for the low back exercises listed.

SEVEN-FOUR-SEVENS 3 Consecutive sets followed by a 10 second rest between sets. After completing the first set, add appropriate weight. After the second set is completed, the added weights are removed and set three is performed with the original weight. (All 2 count push or pull, 4 count resist)

 

#1 - Hyper Extension on HyperExtension Device

0 pounds x 7 reps

5 pounds x 4 reps

0 pounds x 7 reps

#2 - Bent Knee Dead Lift (Did not perform) 

Very careful with this movement, relative to the low back.

(2) 8 pound DB's x 7 reps

(2) 10 pound DB's x 4 reps

(2) 8 pound DB's x 7 reps