Health/Fitness

Barbell Floor Press Challenge Week 5

 

 

 

by

Joseph

Last week was a good one in that I got some pressing in. I'm going to lay it out for you now.

 

Monday, October 9, 2017

135x6x1

255x5x1

255x1x1

225x5x1

225x4x1

225x1x1

225x3x2

225x4x1

 

I felt that I could floor press 255 instead of 250 so I went for it. As you could see, I got off to a good start, but DOMS kicked in big time. I didn't want the exercise to be a fail, so I reduced weight down to 225 and did multiple sets at that weight. As always, I pressed with my legs fully extended, making sure that all of the work was done by my upper body.

 

I'm going to the gym later today, I'll go for 255x5x2 and then press 225x5x5 and see how that goes. I pulling these sets out of my head as I type this because I know that I can do it.

I'll keep you posted.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

 

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Barbell Floor Press Challenge Week 4

by

Joseph

I did a little better last week. I had a bit more rest and this helped somewhat. I hit the gym last Monday and did a okay.

 

Monday October 2, 2017

 

135x6x1

250x5x1

250x4x2

250x2x1

250x5x1

Although I had planned to do 250x5x3, I wound up doing more sets. I felt pretty good about it.  So, I decided to do more floor presses on Friday. This is how it turned out:

 

Friday October 6, 2017

 

135x6x1

250x5x1

250x1x1

250x3x1

250x1x1

250x1x1

 

I didn't do quite as well as I had at the beginning of the week. In addition to the floor press, I do horizontal cable rows, shoulder shrugs, farmer's walk, monkey bars, dumbbell squats, one arm dumbbell rows, etc. Some are done on the same day that I do the barbell floor press, while other exercises are done on alternate days. 

As always I keep my legs extended so as to place all of the work on my upper body. 

Next week, I plan on 250x5x3. I'll keep you posted.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

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Barbell Floor Press Challenge Week 3

by

Joseph

 

I didn't do very well this time. As you know, I planned to do three sets at 270 pounds, based on my 295 pound one rep max, this is entirely do-able. My body's strong enough for it, my fitness and conditioning have prepared me for this. But, hitting the gym with less than five hours sleep a night can put a damper on well-laid plans.

Here's how it all went down:

 

Monday September 25, 2017

135x6x1

270x3x1

245x1x1

225x5x1

 

I went into it tired, barely completing 6 reps at 135 pounds. I did 270 pounds because I knew I could do them even though I wasn't particularly enthusiastic about it. I knew I wasn't up to doing two more sets at that weight so I reduced the weights to 245 pounds then down to 225 pounds.

So, what's the plan for tomorrow? I'll do 250x5x3 after getting what I hope to be a good night's sleep.

I'll keep you posted.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

 

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Barbell Floor Press Challenge Week 2

by

Joseph

Last week I decided to challenge myself to increase my barbell floor to 400 pounds by December 15, 2017. I'm off to a good start, and I'm posting my results from week 2.

Monday September 18, 2017

I started out with a warm up set then went right to work.

135x10x1

250x6x1

250x4x1

250x3x2 

250x2x3

The lifts were all good. I set the safety pins on the floor so that if I failed in a press, the bar would be prevented from landing on my chest. My legs were extended and I executed full arm extension during each press. I was very pleased with myself. 

I followed up with horizontal seated cable rows at 210 pounds and this combined with the floor presses lead to DOMS.

I attempted more floor presses on Saturday September 23, 2017 but it didn't go so well.

135x6x1

270x1x1

260x1x1

245x1x1

In other words, I got as far as one rep at 270 pounds but no better on the other lighter weight presses. That's okay, though. I had very little sleep and was not in the right mood for the floor press. I rounded out with horizontal cabl rows at 210 pounds, lateral pulldowns at 150 pounds and seated dumbbell overhead presses with 55 pounds in each hand.

The take away lesson is that you've got to be in the right frame of mind whenever you lift. 

I plan to do 270x3x3 on Monday September 25, 2017. I'll keep you posted.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

 

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Barbell Floor Press Challenge

by

Joseph

 

Okay, it's been a long time since I've written a challenge article. I'm doing it this time because I want to see how far I can go with my barbell floor press. 

I focus primarily on body weight exercises so my push ups (straight, incline, decline, closed fist, etc.) are all very good. This helps translate strength for powerlifting exercises like the bench press. My last bench press was 265 and that was four years ago. But now I'm getting back to benching again, but my current gym is set up such that Olympic bars are fixed on smith machines. I thought to myself that I can do better than that. Just get rid of the bench altogether and go for the floor press. So here I am.

My goal is to reach a personal record (PR) of 400 pounds by December 15, 2017. I just pulled that number and date out of my proverbial hat. I'm committing myself to it by putting it in print.

Therefore, I'm going to present a weekly log of my floor press exercises so that you can read how well I'm progressing.

I started floor pressing two weeks ago and quickly went from 135 x 10 x 1 to 185 x 10 x 1 (weights x reps x sets). Then I did 205 x 6 x 4 then 215 x 6 x 3.  From there I just decided to add more weight, and did 230 x 6 x 3 and 235 x 4 x 6. 

Tomorrow I plan to do 250 x 5 x 3. I will do one warm up set, then straight to 250 pounds x 5 reps x 3 sets. I'll keep you posted.

By the way, this is with my legs fully extended, relying solely on my chest, shoulders, and triceps. If I were to bend my knees during each rep, it would take much of the weight off my upper body and distribute it to my legs for drive. I'm focused on this being a complete upper body exercise.

 

How do I perform the barbell floor press?

I position my chest under the bar. Using a medium-wide grip, I lift the bar so that my arms are fully extended. Then I lower the bar until my triceps touch the floor. I pause for one second before explosively pressing the weight upward until my arms are fully extended. Then I lower the bar toward my chest again. That's one rep. I repeat this process until I complete five reps. I take about 3 minutes then do the whole thing again. 

 I'll keep you posted on my progress.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14 

 

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The Reasons Why Workout Sandbag is Advantageous

by

Jennifer James Cooper

A lot of us do their workouts in the gym, have become members in a gym, have lost weight and have become more fit using the modern approach. However, not all people who go to the gym actually like it. Firstly, it's quite expensive to acquire gym memberships and secondly, with the busy lifestyle that most gym goers live, they typically end up not getting the worth of their hard-earned money they spent on gym memberships.
In case you are one of these people, if you can't stand your gym anymore or just can't financially support it, why not make sandbags for training as great health & fitness apparatus substitute which would aid you in obtaining a full-body workout without spending so much?
Picking up a sandbag is an old-school way to obtain brute potency, and also, severe grit. Perform the training workouts; go for time and not the no. of repetitions. Start by working with the sandbags for 1 min., and then relax one to two mins. Do as numerous repetitions as you can. Do not be extremely concerned about form since the sand will definitely be displaced within the duffel bag, making it hard to raise the sandbag. But then, this is really the mission of the sandbag training. Having to stabilize yourself continually will work you from head to toe.
The same with any other class of exercise, it primarily comes down to your mission & vision. If ever maximal potency, endurance, or speed is a definite aim of yours then the sandbag training workout program ought to be planned according to real workout regulations. But, one can try to boost a lot of components if the program is done judiciously. The fact that burnout could perhaps be sort of specialized, creating a sandbag program which highlights strength on a lift such as a squat could be followed with rather brief rest by a drill like an overhead press, etc..
Deliver yourself from classical weight training program! In the field of resistance training, Endurance Density Training or EDT energetically corresponds to the end-users' necessities from sandbag workout.
Density sandbag program: Numerous physical mentors have written their expertise and knowledge on the benefits of density work. There are a number of variants, actually, in the EDT sandbag workout training program. Make use of a weight you can hit 10 repetitions with, though you're only performing sets of 5. Set a time frame, preferably about fifteen minutes, and alternated between these 2 sets using only as much rest needed.
Another substitute is to make use of http://www.sandbagtraining.org/">sandbags for training as a class of active recreation. You could simply change the load to amplify a motor skill and keep mobility without excessively tiring the body. Using a lighter load for your squat could keep you improving the groove of the lift and maintaining adaptability without debilitating the body from the fundamental drills.

http://www.sandbagtraining.org/


Resistance Training Workout Routines

Resistance Training Workout Routines

Submitted by: Dr. Al Parker

What Is Resistance Training?

Resistance training involves activities that use weights, machines, resistance bands or even body weight to work your muscles properly. It is also known as strength training. This can be extremely helpful in achieving a healthier body. This kind of training we usually associate with athletes who have to build up their bodies to perform better. Most people would think that when resistance training is done, the body will grow bigger. Actually it does not have to. Resistance training is simply about increasing the strength of the body, not always it's size. Although we traditionally think that strength training traditionally for athletes, it can be use by anyone successfully if done correctly. Reistance training basically strengthens the muscles, and leans the bodies fat stores. It can be used by any age group to acheive specific results.

How Does Resistance Training Work?

A resistance training program will include the use of various exercise equipment and machines like the bench press, dumbbell or barbell. However, the easiest and most convienent way to train with resistance for most of us with busy lives is by using resistance bands at home. When the equipment is used, the muscles of the body will be pitted against the resistance. The cells of the body will then adapt to the extra resistance. This will then result to enlarge and increase the strength of each muscle cell to help in the muscle perform contractions more efficiently. Before doing any resistance training, it is ,of course, best to consult with a doctor. This goes especially for people who have medical conditions such as heart disease, lung disease diabetes, kidney or liver disease. You should know the proper tools and proper exercises for the needs of your body. Of course, that's whatwww.plantoberipped.com is here for. We can give you a personalized assessment of what type of resistance training program is right for you.

One of the best things about resistance training is that it can be done with little to no expensive equipement and does not require a large amount of space. Doing push-ups is one good example. You can do it just about anywhere where there is enough space for you to move. This time it is your own body weight that will be pitted against the muscles. So those who are a bit constrained in the budget can still do resistance trainings.

What Are the Benefits of Resistance Training?

1. Increase Bone Mineral Density-

Bones are constantly remodeling, meaning the tissues break down at the same time they build up. The peak of remodeling takes place during puberty. However, as a person ages, our bone mineral density decreases as the remodeling is not as active anymore. This is especially a problem to post-menopausal women and the elderly, but does begin to happen in the early thirties. Bone mineral density is usually supported by the hormones and stress placed on the bones. To address the problem of not having the hormones and less stress, and to maintain the bone mineral density, physical activity is the next best option. Resistance training is one physical activity that can put enough stress on the bones to stimulate remodeling and increase bone density.

2. Increase Strength-

In addition to increase in bone density and strength, muscles will grow stronger and become more developed as you progress.

3. Increase the Range of Activities-

When your body is strong enough to carry some considerable weight, then you will also be capable of doing more strenuous activities. An increase in exercise lifts the mood and you will be more interested in life and a more active lifestyle. This will really create a snowball effect on your life and activities.

4. Reduce the Body Fat-

Using and increasing the muscle mass (even a little bit) will increase the energy that is required by your body, even at rest. This also increases the energy needed by your body at during activities. The more muscle, the more energy is needed to be broken down to supply you body to function properly. This translates to more fat calories and fat being burned each minute. Thus with the decrease in body fat, you can expect the tone of the body to improve and you will become leaner....and did I mention sexy??

5. Improve State of the Elders-

For the elderly undergoing a resistance training program will help improve their health and decrease the risks brought about by the age. They can be more independent, without needing to rely on other people for doing simple things. Being able to do so will also decrease the risk of injuries in the elders

6. Improve Heart Condition-

Regular resistance training can result in a lowered heart rate and lowered blood pressure, especially after exercise. Thus, the risk of heart diseases is reduced.

This kind of training however must be properly done. It requires commitment and consistency. It will have to be done in a regular basis.

This is the real challenge when it comes to exercise and improving your health is consistency It's not hard to exercise for 30 minutes, but its difficult to consistently do this 5 days a week for 3 or 4 months. That is why you will need comprehensive plans like www.super-fit.com provides. What is super-fit.com you ask? Well, it's not yet released, but it is a website that will automate all of your boring fitness tasks. Such as finding new and exciting workouts (even with video download), calculating your calories, and finding tasty recipes.

The best part about this site is that they don't just give you a list of exercises to do and send you on your way. They provide every aspect of help that is required to get results. Workouts, nutrition, motivation, recipes, peer chatting and forums, and even access to expert advice. The key here is to simply take your time. Do things one step at a time correctly. As your body condition improves, then move on to more challenging tasks. The strength of the body and your health are very easy to improve with the right tools. Don't work hard, work smart!

About the Author: Dr. Parker is a surgical resident with a special interest in nutrition, fitness and the improvement of overall health. He has helped many people, patients and non-patients, acheive their fitness goals using little to no equipment and the most time effiecient workout routines possible. If you would like more information on his fitness program, go to: http://www.plantoberipped.com

Source: www.isnare.com
Permanent Link: http://www.isnare.com/?aid=111240&ca=Wellness%2C+Fitness+and+Diet


5-Step Stationary Bike Workouts for Improving Cycling Endurance

5-Step Stationary Bike Workouts for Improving Cycling Endurance

5-Step Stationary Bike Workouts for Improving Cycling Endurance
By Dennis Mwangi

Cycling endurance is all about being able to ride over long distances while still having the strength to ride at a good pace. The most basic stationary bike workouts for improving cycling endurance involve riding over long distances.

To be able to improve your cycling endurance, you need to ride on your bike over a long distance. A stationary bike will help you to track the distance you have traveled and this will help you to monitor your improvement.

Here are the 5 steps of this cycling workout;

1. Determine how far you need too ride your stationary bike.

If you are just starting out and feel you are not so fit, set the distance to ride at 1 to 2 km. Then as you get better and improve your body's oxygen uptake levels, increase the distance which you ride.

2. Set the resistance level appropriately.

Do not set the resistance level too low or too high, set it moderately at a resistance level in which you are comfortable. The main aim of this stationary bike workouts is to first improve your cycling endurance for riding over a set distance.

3. Ride at a constant pace.

Do not pedal very fast or very slowly. Riding at a moderate speed will help you to complete your long rides more easily and help you to improve your oxygen uptake levels. This is because you will be training your body to regulate its oxygen uptake levels over the long rides.

4. Increase the resistance level over time.

Increasing the resistance level will help you to build your leg muscles further. This will help you to ride up hilly routes with more strength and much faster. Make sure that you do this only after you feel more comfortable riding at the resistance level you have been practising at.

5. Increase the distance you cover overtime.

After several completing several cycling workouts at a specific set distance, increase the distance you ride, so as to improve your endurance much further. But do this after you feel more fit at the distance you have been cycling at.

In this article you have learned one of the many stationary bike workouts for improving cycling endurance. Cycling endurance involves several other factors such as having a good recovery ability and muscular endurance, but basic stationary bike workouts like the one above are a good start to improve your cycling endurance.

If you would like to learn more stationary bike workouts that can help you to improve your cycling performance visit my blog at Stationary Bike Workouts [http://www.bikingtraining.com/stationary-bike-workouts]

[http://www.bikingtraining.com]

Article Source: http://EzineArticles.com/expert/Dennis_Mwangi/426979
http://EzineArticles.com/?5-Step-Stationary-Bike-Workouts-for-Improving-Cycling-Endurance&id=5323325


Monkey Bars Give You A Total Upper Body Workout

by

Joseph

When you're looking for ways to become physically stronger, I suggest that you incorporate body weight exercises as part of your routine. Pushups, pull ups, chin ups and dips do wonders for the body. There's nothing like working out against your own body weight. 

Today, I'm going to add a new exercise to the repertoire. I'm talking about the monkey bars. 

The monkey bar exercise is simple enough: start at one end of the bars and move down to the other end. But it's the how which is all the fun!

How to do the monkey bar exercise

You'll need a monkey bar for this exercise. You should be able to find monkey bars at most playgrounds, outdoor fitness courses and some indoor gyms.

  1. Stand under the first bar.
  2. Use your leg muscles to propel you toward the bar.
  3. Grip the bar with both hands.
  4. Quickly grip the second bar with your left hand.
  5. Now, grip the third bar with your right hand. 
  6. Grip the fourth bar with your left hand.
  7. Continue the process until you reach the end of the monkey bars.
  8. Repeat the process going in the opposite direction.

The monkey bar exercise requires a great deal of upper body strength, good motor coordination, and endurance. 

The monkey bar exercise strengthens your shoulders, wrists, forearms, back and abdominal muscles. You're propelling yourself from bar to bar without losing your grip. The monkey bar exercise has an aerobic component, too. You're moving quickly which requires oxygenated muscles. The faster your heart beats, the more oxygen pumped to your muscles and the more calories burned.

You can't do monkey bars with an assist. The best way to learn the monkey bar exercise is to get up there and do them.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

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What Is the Best Cardio For Weight Loss?

What Is the Best Cardio For Weight Loss?
By Russell Leggette

While cardio plays an important role in weight loss, this should be combined with proper diet if the long-term benefits are still to be achieved and maintained. In fact the right diet is a key factor while trying to cut weight and improve your overall health. However, when it is combined with the right cardio exercises for weight loss as well as weight training programs, the combination will bear more fruits. So what is the best cardio for weight loss?

This will depend on your physical capabilities, personal preferences and limitations. If you are the type that loves jogging, you should go for a job. If walking is your thing, then you should walk. Whether it is playing basketball or a combination of different activities, you will need to choose an activity that is suited to your need. The key thing here is to ensure that you select an activity that you enjoy daily and ensure that you are consistent with it. You can expect to lose around 1 or 2 pounds every week. If you stick with this number in the long-term, you will definitively see success. Here are some other cardio activities that are worth considering.

Speed walking

This could be through indoor track, treadmill or even outside. One research concluded that overweight women who engaged in speed-interval walking workouts that lasted for 45 minutes for each session combined with weight training toning workouts for 4 times in a week were able to lose 23 pounds within a period of 16 weeks. You can walk in the evening and explore the new areas in your neighbourhood so as to keep the walk interesting and fun.

Jogging

This is an exercise that we all understand. All you will need to do is to jog at your desired speed. Also ensure that you have the right footwear so that you do not get blisters.

Stationary bike

This is a key exercise for toning the legs on top of burning calories. As you exercise on a stationary bike, it is important to ensure that the machine has been set in enough resistance. This will help you to avoid peddling yourself off from the bike and if necessary, you can sprint.

Elliptical machine

You can start by setting the machine in a comfortable level and ensure that you continue in your own pace to ensure that you workout hard enough in a way that enables you to burn the right calories. Engaging in some short high intensity intervals for a period of 30 to 60 seconds will work very well and the exercise will enable you to sweat much. Ensure that you have 3 to 5 minutes of cooling down.

Basketball

You can choose to shoot baskets on your own or you engage in a game with friends. Ensure that you remain constantly on the move, running to the court ends while using both baskets. For the best cardio to lose weight, contact Muscle Prodigy.

If you really want to learn best cardio workouts for weight loss, cardio exercise is only one part of a weight-loss plan. Here are some general cardio guidelines for weight loss.

Article Source: http://EzineArticles.com/expert/Russell_Leggette/2276984
http://EzineArticles.com/?What-Is-the-Best-Cardio-For-Weight-Loss?&id=9449706