Tonight my Reno Huskies won the Northern Nevada Weight lifting Competition for the third time in four years, but this win was the most special, becuase of the struggle. I am very proud of my lifters and all of the people who helped to judge and run the scoring tables. The meet was the biggest meet ever held in Northern Nevada, and it was a huge blessing to win. God is so good to me.
George
Saturday, May 28, 2011
Tuesday, May 24, 2011
ladies and gentleman
If you have comments or need help with anything please sign up and post your comments and questions, and I'll answer them. I hope that everyone is doing well, and that you are improving.
George
George
Tuesday's workout
The guys- Normally Tuesday is for upper back work, but Thursday night I'll be busy at Reno High working on setting up the weight comp. So, Tuesday became a heavy squat night.
Box squats- Max effort 3 reps: warm ups x5 reps and then 3 reps, then go for a new Max Effort 3 reps. I went 435x3, 455x2. I was not happy with the 2 reps at 455. Then drop down and do 82.5% x as many reps as you can. I went 405x5.
Stiff leg deads- 1 warm up x5, then try for Max Effort 3 reps. I went 405x3.
Bicycle hams- 3x30 sec.
DB High Pulls- 3x10
Abs- 20 crunch style sit ups with a 25lbs plate, 20 body curls, 20 ab wheel.
It was a good night tonight. Coach A showed up, which was a nice surprize and John and Elliott were here again, which was great. .
Box squats- Max effort 3 reps: warm ups x5 reps and then 3 reps, then go for a new Max Effort 3 reps. I went 435x3, 455x2. I was not happy with the 2 reps at 455. Then drop down and do 82.5% x as many reps as you can. I went 405x5.
Stiff leg deads- 1 warm up x5, then try for Max Effort 3 reps. I went 405x3.
Bicycle hams- 3x30 sec.
DB High Pulls- 3x10
Abs- 20 crunch style sit ups with a 25lbs plate, 20 body curls, 20 ab wheel.
It was a good night tonight. Coach A showed up, which was a nice surprize and John and Elliott were here again, which was great. .
Monday, May 23, 2011
Ladies- make sure to do the Ball Squats
Ok Ladies,
Make sure to do the ball squats that Jamie Eason does in the video I posted. These will not hurt your knees and you should sub them for Squat Jumps in her plyo workout. Deal out your three cards and do the number of reps on Ball Squat insead of squat jumps. You should also be doing step ups on a chair or bench with lite DB's in each hand. Make sure that the chair/bench is not too high, again deal out your cards and sub step ups for jumping lunges. This will really boost the workout to a new level and hit the butt and thighs big time. Have fun.
George
Make sure to do the ball squats that Jamie Eason does in the video I posted. These will not hurt your knees and you should sub them for Squat Jumps in her plyo workout. Deal out your three cards and do the number of reps on Ball Squat insead of squat jumps. You should also be doing step ups on a chair or bench with lite DB's in each hand. Make sure that the chair/bench is not too high, again deal out your cards and sub step ups for jumping lunges. This will really boost the workout to a new level and hit the butt and thighs big time. Have fun.
George
Monday- for the guys
Bench press night.
Floor bench- several warm ups x5 reps, then try for a new Max Effort 3 reps. I went 295x2 and just missed the third. Then do 1 set at 82.5% x as many reps as you can do.
Single arm DB Shoulder press- 1 warm up x5, then 3x5. I went up to 95's on these.
Laterals- 3x10
Aichs Tri's- 4x10
Abs- 30 body curls, 20 Ab wheel.
Good night all in all, Joey and Adam Hill didn't do much as they will be competing Friday night in the High School weight lifting competition.
Floor bench- several warm ups x5 reps, then try for a new Max Effort 3 reps. I went 295x2 and just missed the third. Then do 1 set at 82.5% x as many reps as you can do.
Single arm DB Shoulder press- 1 warm up x5, then 3x5. I went up to 95's on these.
Laterals- 3x10
Aichs Tri's- 4x10
Abs- 30 body curls, 20 Ab wheel.
Good night all in all, Joey and Adam Hill didn't do much as they will be competing Friday night in the High School weight lifting competition.
Friday, May 20, 2011
Ladies with A and O blood
If you have looked at the two lists you will have noticed that diary- especially milk and most cheese are not on your list of foods that you can eat. This can be a very bad thing for women, especially women who are over 40 because women who are over 40 begin to lose bone density, which leads to osteoporosis. The other thing that contributes is that most women over 40 do no strength training. The combination of low calcium and little or no strength training destroys the bones and the muscles, this one of the major reasons why older women fall and break major bones, and then are disabled. So, please take my advise, follow my strength training advise and please eat properly and take a good women's mulitple vitamin (GNC or Twin lab) and a calcium suppliment. (GNC or Twin lab) Be strong and healthy.
George
George
Thursday's workout
The guys-
Pin squats- warm ups x5 reps, and then 1 heavy set of 3 before going for a Max Effort 5 reps. I went 405x5. Adam Hill did a nice single at 405.
Leg press- 3-4 warm ups x10, then 3x10. I went 655x10
Power good mornings- 1 warm up x5, then 3x5. I went 385x5, then 405 x3.
Banded Leg curls- 3x15 (purple bands)
Abs- 45 body curls.
It was a good night over all. Adam did some power clean work and is now ready for the High School weight comp coming Memorial weekend. I had a good night and feel good about my training.
George
Pin squats- warm ups x5 reps, and then 1 heavy set of 3 before going for a Max Effort 5 reps. I went 405x5. Adam Hill did a nice single at 405.
Leg press- 3-4 warm ups x10, then 3x10. I went 655x10
Power good mornings- 1 warm up x5, then 3x5. I went 385x5, then 405 x3.
Banded Leg curls- 3x15 (purple bands)
Abs- 45 body curls.
It was a good night over all. Adam did some power clean work and is now ready for the High School weight comp coming Memorial weekend. I had a good night and feel good about my training.
George
ladies- exercise ball squats
http://www.bodybuilding.com/fun/jamie_eason_true_beauty2.htm
Above is a great little video by Jamie Eason, and in this video she will be doing smith machine squats and ball squats. I want you to do the ball squats with DB's. Watch how she does the exercise and make sure to keep the weight of your body on your heels and in your butt, this takes pressure off your knees. I want you to do 3-4 sets of 10-12 reps start lite and go to heavier db's as you feel stronger. Don't worry you'll never look like Mariska doing what I am asking you to do. Here is what I would like you to do. Two days a week do plyo cards and then do ball squats and step ups. Do 3x10-12 on both ball squats and step ups, and then do you Denise Austin abs. Do your cardio on your other days, remember it takes 20-30 mins of cardio for it to be worth while. Have fun,
George
Above is a great little video by Jamie Eason, and in this video she will be doing smith machine squats and ball squats. I want you to do the ball squats with DB's. Watch how she does the exercise and make sure to keep the weight of your body on your heels and in your butt, this takes pressure off your knees. I want you to do 3-4 sets of 10-12 reps start lite and go to heavier db's as you feel stronger. Don't worry you'll never look like Mariska doing what I am asking you to do. Here is what I would like you to do. Two days a week do plyo cards and then do ball squats and step ups. Do 3x10-12 on both ball squats and step ups, and then do you Denise Austin abs. Do your cardio on your other days, remember it takes 20-30 mins of cardio for it to be worth while. Have fun,
George
Thursday, May 19, 2011
Here is the A blood type list
By request here is the list for those having type A blood.
Foods that are benefical for you, these foods are very good for you!
Proteins-chicken, turkey (seafoods) pollack, monkfish, abalone, bass, butterfish, cod, perch, red sanpper, salmon, sardine, snail (escargot), trout, whitefish.
Beans- balck beans, black eued peas, lentils, pinto beans, soybean, and most soy products. tofu,
Nuts- flaxseed oil, peanut butter, pumkin seeds, walnuts.
Vegs- parsnips, pumkin, spinach, green beans, artichoke, beets, broccoli, carrots, celery, garlic, horseradish, romaine lettuce, mushrooms, okra, onion (red , yellow, and white)
Grains- buckwheat, Ezekial bread, oatmeal, oatflour, rye bread
Frutits- apricot, blackberries, blueberries, boysenberry, cherry, cranberry, figs, grapefruit, lemon and lemon jucie, lime and lime jucie, pineapple, plums, prunes.
Oil- flax seed, olive oil
Sweeteners- molasses,
Coffee, and Green tea. Red wine.
Now, these are things that you can eat that won't hurt you.
Proteins- pike, parrot fish, orange roughy, sailfish, shark, sunfish swordfish,
Diary- feta cheese, goat cheese, mozzarella cheese, parmesan, ricotta cheese, yogurt.
Chicken eggs.
Nuts- almonds, chestnut, macadamia, pecan, poppy seed, sesame, sunflower
Grains- barley, corn, popcorn, rice, rice meal, flour, cakes etc., tapioca, wheat bread (sprouted)
vegs- asparagus, brussel sprouts, cauliflower, cucumber, lettuce, green olives, peas, squash, zucchini,
fruits- apples, avocado, cantalope, dates, grapes, kiwi, guava, nectarine, peach, pears, pomegrante, rasins, raspberry, strawberries, watermelon.
oil- almond oil, canola oil, soy oil, sinflower oil,
sweetners- corn syrup, frutose, honey, maple syrup, sugar white or brown.
white wine.
Type A blood is a unique blood type, and I have noticed the biggest changes in peoples health when they start eating according to their type. I have several lifters and church members who have type A blood and when they started faithfully following this diet plan they had huge improvements in health, skin tone and color, ache, and weight loss. So, I would encourage all of you who have type A blood to faithfully eat the foods that are good for you. I have the blood type encyclopedia which is where most of this info comes from, but I also have lots of experience with my lifters and people in my church who have taken this advice.
If you noticed there is no beef or pork on either list, these are foods that you should avoid, or eliminate out of your diet. Also beer and soda should be tossed as well. Choose the foods that you like and eat 3-4 small meals a day. Each meal should contain protein, vegs or fruit and water, coffee, green tea, or red wine. Olive oil is the best fat source known to man and I would strongly suggest that you do all of you cooking with olive oil.
One last thing, your blood type is the only one that I would recommend eat soy and soy products. But, with that being said soy can have real bad effects on young boys and men raising their estrogen and driving down their testerone, because of these facts I would never feed soy to boys or men regardless of their blood type. So, ladies keep the tofu and the soy milk away from your men. Be healthy and strong,
George
Foods that are benefical for you, these foods are very good for you!
Proteins-chicken, turkey (seafoods) pollack, monkfish, abalone, bass, butterfish, cod, perch, red sanpper, salmon, sardine, snail (escargot), trout, whitefish.
Beans- balck beans, black eued peas, lentils, pinto beans, soybean, and most soy products. tofu,
Nuts- flaxseed oil, peanut butter, pumkin seeds, walnuts.
Vegs- parsnips, pumkin, spinach, green beans, artichoke, beets, broccoli, carrots, celery, garlic, horseradish, romaine lettuce, mushrooms, okra, onion (red , yellow, and white)
Grains- buckwheat, Ezekial bread, oatmeal, oatflour, rye bread
Frutits- apricot, blackberries, blueberries, boysenberry, cherry, cranberry, figs, grapefruit, lemon and lemon jucie, lime and lime jucie, pineapple, plums, prunes.
Oil- flax seed, olive oil
Sweeteners- molasses,
Coffee, and Green tea. Red wine.
Now, these are things that you can eat that won't hurt you.
Proteins- pike, parrot fish, orange roughy, sailfish, shark, sunfish swordfish,
Diary- feta cheese, goat cheese, mozzarella cheese, parmesan, ricotta cheese, yogurt.
Chicken eggs.
Nuts- almonds, chestnut, macadamia, pecan, poppy seed, sesame, sunflower
Grains- barley, corn, popcorn, rice, rice meal, flour, cakes etc., tapioca, wheat bread (sprouted)
vegs- asparagus, brussel sprouts, cauliflower, cucumber, lettuce, green olives, peas, squash, zucchini,
fruits- apples, avocado, cantalope, dates, grapes, kiwi, guava, nectarine, peach, pears, pomegrante, rasins, raspberry, strawberries, watermelon.
oil- almond oil, canola oil, soy oil, sinflower oil,
sweetners- corn syrup, frutose, honey, maple syrup, sugar white or brown.
white wine.
Type A blood is a unique blood type, and I have noticed the biggest changes in peoples health when they start eating according to their type. I have several lifters and church members who have type A blood and when they started faithfully following this diet plan they had huge improvements in health, skin tone and color, ache, and weight loss. So, I would encourage all of you who have type A blood to faithfully eat the foods that are good for you. I have the blood type encyclopedia which is where most of this info comes from, but I also have lots of experience with my lifters and people in my church who have taken this advice.
If you noticed there is no beef or pork on either list, these are foods that you should avoid, or eliminate out of your diet. Also beer and soda should be tossed as well. Choose the foods that you like and eat 3-4 small meals a day. Each meal should contain protein, vegs or fruit and water, coffee, green tea, or red wine. Olive oil is the best fat source known to man and I would strongly suggest that you do all of you cooking with olive oil.
One last thing, your blood type is the only one that I would recommend eat soy and soy products. But, with that being said soy can have real bad effects on young boys and men raising their estrogen and driving down their testerone, because of these facts I would never feed soy to boys or men regardless of their blood type. So, ladies keep the tofu and the soy milk away from your men. Be healthy and strong,
George
More on O blood and food you can eat.
I gave you a list of foods that are benefical for O type blood, now I'll give you the list of foods that you can eat that are neutral. ( they won't hurt you)
Here goes: Proteins- chicken, almost all game birds, almost all seafood, and shell fish. Chicken eggs, black beans, Black eyed peas
Vegs-Green beans, mushrooms, okra, peas, Jalapeno, radish, squash, tomato, Yam, zucchini.
Beans-Lima beans, black beans.
Nuts- almonds, butternut, macadamia, pecan, sesame seed
Breads and carbs-Ezekiel bread, oatmeal, rice, puffed rice, Rye bread
Horseradish
Fruits- boysenberry, cranberry, grapes, grapefruit, lemon, nectarine, peach, pear, pomegrantie, rasin, raspberry, strawberry, watermelon
Sesame oil.
Sweeteners- Molasses, honey, maple syrup
Red wine.
You can eat any of the things I have posted to you little hearts desire, but if it is not on this list or the other list of benefical foods you should not be eating or drinking it. Here are a few that are bad for O's. Coffee, Beer, white wine, all wheat products, Catfish, all sodas accept seltzer water and club soda. All artifical sweeteners. oranges and orange juice, almost all diary should be use sparingly. I still eat some diary, but you should cut back on how much you eat. Diary will help you stay fat. Be healthly start watching what you eat and you will feel a lot better. You should be eating 3-4 times a day, and these meals should consist of protein, vegs, or fruit and water. So, pick which foods you like and eat them, just stay away from those that are bad.
George
Here goes: Proteins- chicken, almost all game birds, almost all seafood, and shell fish. Chicken eggs, black beans, Black eyed peas
Vegs-Green beans, mushrooms, okra, peas, Jalapeno, radish, squash, tomato, Yam, zucchini.
Beans-Lima beans, black beans.
Nuts- almonds, butternut, macadamia, pecan, sesame seed
Breads and carbs-Ezekiel bread, oatmeal, rice, puffed rice, Rye bread
Horseradish
Fruits- boysenberry, cranberry, grapes, grapefruit, lemon, nectarine, peach, pear, pomegrantie, rasin, raspberry, strawberry, watermelon
Sesame oil.
Sweeteners- Molasses, honey, maple syrup
Red wine.
You can eat any of the things I have posted to you little hearts desire, but if it is not on this list or the other list of benefical foods you should not be eating or drinking it. Here are a few that are bad for O's. Coffee, Beer, white wine, all wheat products, Catfish, all sodas accept seltzer water and club soda. All artifical sweeteners. oranges and orange juice, almost all diary should be use sparingly. I still eat some diary, but you should cut back on how much you eat. Diary will help you stay fat. Be healthly start watching what you eat and you will feel a lot better. You should be eating 3-4 times a day, and these meals should consist of protein, vegs, or fruit and water. So, pick which foods you like and eat them, just stay away from those that are bad.
George
Wednesday, May 18, 2011
Ladies and Gentlemen-nutrition
Ok, everyone lets talk about nutrition. There are a lot of diets and diet foods out there. Most of them are pure crap. I can't believe how people will read up on which car to buy, but do no research on what to eat. Each one of us are unique, God makes each one of us special. We are identified and made up by what our DNA says we are, and you can not change that. Your ancetors are determining what you should eat and how much. The first thing you need to know is what is your ancestory. The next thing is your blood type. Your blood has your DNA code in it, and you should be eating according to that type. I have done a lot of research in this area and I can say with great confidence that everyone should be eating according to their blood type. I have been eating this way for over two years, and I have trained several athletes, young and old, who I've put on the blood type diet and they have done awesome, they feel great and look better than ever.
So, let's look at type O blood which is the most common blood type. I am O postive, and I am mostly european in desecent. (English, Scandianvian, Dutch, and Coctah American indian)
What you should be eating: (These food are very good for you)
Beef (red meat) Buffalo, Lamb, Liver, Vension, Bass, Cod, Halibut, Perch, Pike, Sole, swordfish.
Nuts-Flaxseed, Pumpkin seeds, walnuts
Vegetables- Broccoli, Lettuce (romaine), Okra, onion, cayenne pepper, sweet potatoes, pumpkin, spinach,
Fruits- banana, blueberries, cherry, figs, guava juice, mango, pineapple and pineapple juice, plums
Olive oil, flaxseed oil.
Green Tea, club soda, Red wine.
I'll post more foods that you can eat if you're O blood, but are not as good as the above foods.I will also post what foods you should not be eating. Until then. Have fun,
George
So, let's look at type O blood which is the most common blood type. I am O postive, and I am mostly european in desecent. (English, Scandianvian, Dutch, and Coctah American indian)
What you should be eating: (These food are very good for you)
Beef (red meat) Buffalo, Lamb, Liver, Vension, Bass, Cod, Halibut, Perch, Pike, Sole, swordfish.
Nuts-Flaxseed, Pumpkin seeds, walnuts
Vegetables- Broccoli, Lettuce (romaine), Okra, onion, cayenne pepper, sweet potatoes, pumpkin, spinach,
Fruits- banana, blueberries, cherry, figs, guava juice, mango, pineapple and pineapple juice, plums
Olive oil, flaxseed oil.
Green Tea, club soda, Red wine.
I'll post more foods that you can eat if you're O blood, but are not as good as the above foods.I will also post what foods you should not be eating. Until then. Have fun,
George
Tuesday, May 17, 2011
Tuesday
Upper Back and biceps
Ez bar curls- 4x10
Alternate Hammer curls- 3x10
Pull ups- 30 reps total
Banded Lat pull ins- 3x12
Arrow pulls- 3x10
Abs- Barbell sit ups- 2x20, Ab wheel- 25
It was a good day. Adam Hill overcame Balif, which is a hot salsa made in Auburn California that is super hot. Nice job Adam.
Ez bar curls- 4x10
Alternate Hammer curls- 3x10
Pull ups- 30 reps total
Banded Lat pull ins- 3x12
Arrow pulls- 3x10
Abs- Barbell sit ups- 2x20, Ab wheel- 25
It was a good day. Adam Hill overcame Balif, which is a hot salsa made in Auburn California that is super hot. Nice job Adam.
One for the guys-Paul Anderson
http://www.youtube.com/watch?v=kny0jxHszX0&feature=feedrec_grec_index
This is the great Paul Anderson. Mid 1950"s. Paul was one of the strongest men to ever live.
George
This is the great Paul Anderson. Mid 1950"s. Paul was one of the strongest men to ever live.
George
Monday, May 16, 2011
Monday
The Guys- Floor bench for Max Effort 5+
Warm ups x5's then try for a 5+ Max effort with 85%. Get as many reps as possible on these. I went 275 x5. then 80%x2x5
Behind the neck shoulder press- 1 warm up x5 then 3x5. I went 195x4
Laterals- 3x10
Dips- 1 warm up x10, then 3x10 I used a 70lbs. db on these.
100 rep tri push downs
Abs- Body ups 30, Ab wheel 20 reps
Adam and Joey
Bench- 90%x3+ warm ups x 5, then 90%x3+, followed 80%x2x5
Same workout as we did from here on out.
It was a good night, accept for the Nascar banter that lasted way too long. Coach A needs serious help, and Austin and Adam were up and now their down, I will show them the error of their ways. LOL!
George
Warm ups x5's then try for a 5+ Max effort with 85%. Get as many reps as possible on these. I went 275 x5. then 80%x2x5
Behind the neck shoulder press- 1 warm up x5 then 3x5. I went 195x4
Laterals- 3x10
Dips- 1 warm up x10, then 3x10 I used a 70lbs. db on these.
100 rep tri push downs
Abs- Body ups 30, Ab wheel 20 reps
Adam and Joey
Bench- 90%x3+ warm ups x 5, then 90%x3+, followed 80%x2x5
Same workout as we did from here on out.
It was a good night, accept for the Nascar banter that lasted way too long. Coach A needs serious help, and Austin and Adam were up and now their down, I will show them the error of their ways. LOL!
George
Ladies
If you are sore that is a good thing, that means your body is changing, so keep up the good work and you'll have the body of a goddess. LOL! I want you to focus on Plyo cards and Denise Austin Abs for the next two weeks. Two to three times a week will be pefect. Throw in some 20-30 cardio and you'll be on your way. I will have some diet and nutrition info coming this week. So, eat your broccli and green vegs, but don't forget good protein (beef, chicken, or fish) alone with fresh fruit everyday. Stay strong and be happy,
George
George
Saturday, May 14, 2011
Alright guys
I have heard several comments on the Denise Austin and Jamie Eason videos from the young guys. I posted these for the ladies, not for you guys to drool and lust after. LOL! I will be posted more in the near future for the ladies, so guys try to control yourselves.
George
George
Friday, May 13, 2011
Thursday's workout
The guys-
Eccentric Less squats- warm ups x5's and then 6x3 at 72.5% of raw max. These are done as fast as possible with little to no rest.
Power Cleans- 50%x3, 60%x3, 70%x3, 80%x2, 85%x3x2
Leg press- 3x10
Abs- Toe touches- 25, V-ups 30, Ab wheel 20
George and Dale
Squats (Max effort 3's) Warm ups 5's and 3's then I went 405 for 2x3
Sumo Deadlifts- I went 225x3, 315x3, 405x3, then 455x3, 475x2
Leg Press- warm ups x10, then we went heavy sets of 10 reps. The top set was 615 x10
Leg Curls- 3x15
Abs -same as the guys.
It was a good day in the gym. The weather was nice so the doors were open and things went great.
Eccentric Less squats- warm ups x5's and then 6x3 at 72.5% of raw max. These are done as fast as possible with little to no rest.
Power Cleans- 50%x3, 60%x3, 70%x3, 80%x2, 85%x3x2
Leg press- 3x10
Abs- Toe touches- 25, V-ups 30, Ab wheel 20
George and Dale
Squats (Max effort 3's) Warm ups 5's and 3's then I went 405 for 2x3
Sumo Deadlifts- I went 225x3, 315x3, 405x3, then 455x3, 475x2
Leg Press- warm ups x10, then we went heavy sets of 10 reps. The top set was 615 x10
Leg Curls- 3x15
Abs -same as the guys.
It was a good day in the gym. The weather was nice so the doors were open and things went great.
Hi everyone
I am gald to see that my workouts for the ladies are back up, I don't know what happened there. Anyway I wanted to talk about back problems and back injuries. Back injuries can be cause be a fall, a car accident, or improperly lifting something heavy. Now the good news, you don't have to have a bad back. We can fix it! Back injuries are made worst when you have weak abs. The abs support the back, and also support all of your internal organs, which are heavy. Weak abs make a injuried back worst. So, our first priority is to build up the your strength in your abs. This is not a simple fix as most traditional ab exercises actually hurt the back. Sit ups are a no, no for anyone with a back injury. Leg lifts are off limits until we have built some serious strength.
So, what can we do? I use what I call Denise Austins, which is where you lay flat on your back and lift your legs so that they are now pointed straight up at 90 degrees, now place your hands at your sides and then lift your butt and hips off the floor without swinging your legs or bending you knees. These are hard at first, so keep at it. You only have to lift your butt off the ground a couple of inches to start. Make sure that you don't move your legs toward your face, they should remain pointed straight up at the sky. I want you to do 3 sets of 15-20 reps to start, but if you can't do 15 reps then do 4x10. The next exercise is plankholds. Lay on the floor on your belly with your weight on your elbows, your elbows should be next to your sides with your fists next to you face. Now lift yourself up like in a push ups position but remain on your elbows, not your hands. Your body should be straight and flat and you should be on you toes. Now hold this position for 15-20 sec. or as long as you can up to 20 sec. relax and start a new set when you've had a little rest. Try 3-4 sets of 15-20 sec. As you get stronger you'll be able to go longer. I want you to do these exercises 3-4 days a week. Have fun and let me know if you have any questions.
George
So, what can we do? I use what I call Denise Austins, which is where you lay flat on your back and lift your legs so that they are now pointed straight up at 90 degrees, now place your hands at your sides and then lift your butt and hips off the floor without swinging your legs or bending you knees. These are hard at first, so keep at it. You only have to lift your butt off the ground a couple of inches to start. Make sure that you don't move your legs toward your face, they should remain pointed straight up at the sky. I want you to do 3 sets of 15-20 reps to start, but if you can't do 15 reps then do 4x10. The next exercise is plankholds. Lay on the floor on your belly with your weight on your elbows, your elbows should be next to your sides with your fists next to you face. Now lift yourself up like in a push ups position but remain on your elbows, not your hands. Your body should be straight and flat and you should be on you toes. Now hold this position for 15-20 sec. or as long as you can up to 20 sec. relax and start a new set when you've had a little rest. Try 3-4 sets of 15-20 sec. As you get stronger you'll be able to go longer. I want you to do these exercises 3-4 days a week. Have fun and let me know if you have any questions.
George
Thursday, May 12, 2011
abs for the ladies
http://www.youtube.com/watch?v=0LT-DSidsmc
Above is Denise Austin doing a very simple ab work out. I want you to do the same exercises that she does, but I want 15-20 reps on each one. Follow her instructions on how to do each exercise. If at any point your back starts to hurt stop and try the next exercise. Call me if you have any questions and I will answer them. 775-527-0578
George
Above is Denise Austin doing a very simple ab work out. I want you to do the same exercises that she does, but I want 15-20 reps on each one. Follow her instructions on how to do each exercise. If at any point your back starts to hurt stop and try the next exercise. Call me if you have any questions and I will answer them. 775-527-0578
George
For the Ladies- Plyo Card Routine
http://www.youtube.com/watch?v=FrFWSaoHCpk
Above is a video link of Jamie Eason one of the top female fitness athletes in the world. She will be doing what she calls the Plyo Card Workout. I have used this simple workout on several women with great results.
For those of you with bad knees, skip the lunge jumps, and if the squat jumps bother your knees do regular sqauts to a chair. This workout can be done at home or at the gym. I would start with three cards and 3 sets. I like to have my girls deal out the whole deck to start. Shuffle the cards and deal three cards for each exercise and then go for it. Do all of the exercise once through and you'll have done one set. Rest reshuffle and start again. Do this 3 times. Keep your rest short between exercises. Have fun.
George
Above is a video link of Jamie Eason one of the top female fitness athletes in the world. She will be doing what she calls the Plyo Card Workout. I have used this simple workout on several women with great results.
For those of you with bad knees, skip the lunge jumps, and if the squat jumps bother your knees do regular sqauts to a chair. This workout can be done at home or at the gym. I would start with three cards and 3 sets. I like to have my girls deal out the whole deck to start. Shuffle the cards and deal three cards for each exercise and then go for it. Do all of the exercise once through and you'll have done one set. Rest reshuffle and start again. Do this 3 times. Keep your rest short between exercises. Have fun.
George
Tuesday, May 10, 2011
Fitness for the ladies
Hi everyone,
By request I'll be adding a ladies fitness section every week to the weekly updates from the gym. I will be posting training info, diet info along with what good science is out there. Injury prevention and rehab info. I hope that the ladies who follow the site will be blessed by the new addition.
God bless,
George
By request I'll be adding a ladies fitness section every week to the weekly updates from the gym. I will be posting training info, diet info along with what good science is out there. Injury prevention and rehab info. I hope that the ladies who follow the site will be blessed by the new addition.
God bless,
George
Tuesday
Hi everyone, Here is Tuesday workout. Tonight was a little crazy in the gym. I had lots of people and was very busy coaching and pastoring at the same time, but it was great.
Db curls- 4x10
Concentration curls- 2x10
Banded Lat holds- (green bands) 30 sec. holds for 5-6 reps x3 sets
Db single arm rows- 3x10
Arrow Pulls- 3x15
Abs- toe touches 30, ab wheel 20 reps.
Db curls- 4x10
Concentration curls- 2x10
Banded Lat holds- (green bands) 30 sec. holds for 5-6 reps x3 sets
Db single arm rows- 3x10
Arrow Pulls- 3x15
Abs- toe touches 30, ab wheel 20 reps.
Monday, May 9, 2011
Monday
The guys-
Speed Bench- warm ups and then 60% + purple bands 6x3.
Push presses- 1 warm up x5, then 3x5 Use the heaviest weight that you can still move quickly.
Lateals- 3x10
Push extensions- 4x10
Abs- 45 body curls
George-
Db floor press- (3RM) warm ups x5, then max effort 5 reps. I went 125's x5
Push presses- 175x3x5
Laterals- went up to 40's x8
Superset-Tri push downs x50 reps, overhead extensions x50 reps.
Abs- 45 body curls
Speed Bench- warm ups and then 60% + purple bands 6x3.
Push presses- 1 warm up x5, then 3x5 Use the heaviest weight that you can still move quickly.
Lateals- 3x10
Push extensions- 4x10
Abs- 45 body curls
George-
Db floor press- (3RM) warm ups x5, then max effort 5 reps. I went 125's x5
Push presses- 175x3x5
Laterals- went up to 40's x8
Superset-Tri push downs x50 reps, overhead extensions x50 reps.
Abs- 45 body curls
Thursday
Max effort box squats- 1RM (coach 3 RM)
Warm ups x5's and then 1 set of 3. Then try for a 1RM. After 1RM do 1 set of 85% to failure.
Stiff Leg deads- 1 warm up x5, then 3x5
Leg Press- 3x10
Abs- 30 Denise Austins, 20 Ab wheel
Warm ups x5's and then 1 set of 3. Then try for a 1RM. After 1RM do 1 set of 85% to failure.
Stiff Leg deads- 1 warm up x5, then 3x5
Leg Press- 3x10
Abs- 30 Denise Austins, 20 Ab wheel
Wednesday, May 4, 2011
Tuesday
Ez bar curls- 4x8-10
Hammer curls- 2x10
Pull ups- 30 reps total
Supported Row holds- 3x4-5 reps. Hold the db's at the top for 10 sec. and release and then repeat.
Barbell shrugs- 3x10-12 reps
Arrow pulls- 3x10
Abs- Body curls- 20 reps, 20 ab wheel.
Hammer curls- 2x10
Pull ups- 30 reps total
Supported Row holds- 3x4-5 reps. Hold the db's at the top for 10 sec. and release and then repeat.
Barbell shrugs- 3x10-12 reps
Arrow pulls- 3x10
Abs- Body curls- 20 reps, 20 ab wheel.
Tuesday, May 3, 2011
Monday
May 3, 2011
Time to get my act together.
Monday- Bench (the guys) Max effort 1 RM.
Warm upx 5's then 1 set of 3, then try for a new max. After new max do 1 set of HIT @ 75% to failure.
Db alternate shoulder press- 1 warm up x5 then 3x5 heavy sets.
Laterals- 3x10
Pyramid push ups- 3x10 (use bands) 10 reps on the floor, 10 reps on the bench, 10 reps on the floor.
Abs- 20 body curls, 20 ab wheel.
Coach A missed 295 today by an inch. He was real close. Joey and Adam Hill went 275 and just missed 285.
Time to get my act together.
Monday- Bench (the guys) Max effort 1 RM.
Warm upx 5's then 1 set of 3, then try for a new max. After new max do 1 set of HIT @ 75% to failure.
Db alternate shoulder press- 1 warm up x5 then 3x5 heavy sets.
Laterals- 3x10
Pyramid push ups- 3x10 (use bands) 10 reps on the floor, 10 reps on the bench, 10 reps on the floor.
Abs- 20 body curls, 20 ab wheel.
Coach A missed 295 today by an inch. He was real close. Joey and Adam Hill went 275 and just missed 285.
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