Squats- warm ups: we did 3-4 sets of 5, then 2 top sets of 5 reps.
Deads- 3 warm ups x5, then 2 top sets, 2x5
Leg Press (veritcle machine) 3x10
Banded Leg Curls- 3x15
Abs- 35 Body Curls, 15 Ab wheel.
Tonight was my first real workout on thursday in three weeks, and man o man did it wreak me. I was sore for three days. I hope all of you are well.
Coach George Phipps
Monday, August 27, 2012
Thursday, August 23, 2012
For the Ladies
I know that I don't post many workouts for the Ladies, and I'll try to post more, so I thought I would post some in sights into training for women.
A lot of women are not strong when they can be, the advantage for women being strong is a better quality of life. Strong women are less prone to falling and to shoulder and back injuries. Strength training builds strong bones and helps keep testosterone levels up. Strong bones are a must for all women, and t-ratios are super important for sexual health in women.
I know that many of you have back and knee issues, therefore I would like to give you some guide lines to follow so that you won't injure yourselves lifting weights. To keep your back healthy avoid leg lifts of any kind for abs, also avoid straight leg sit ups, as these over load the lower back. Do Crunches with your chin up. (watch Denise Austin do these and you'll be golden) Do toe touches with your legs held up vertical to the floor and try to touch your shins. Do Denise Austin style hip ups. (you can view all of Denise Austins ab stuff on youtube) When doing squats push your butt back and keep your shins straight up and down and not forward. The best way to do this is by using an exercise ball up against a wall. Try to push off your heels and not you toes this transfers the weight into your glutes and off your knees. When doing leg presses keep you feet up high on the platform and push with your heels.
If you have shin splints and walking bothers you, wear good shoes. Avoid running shoes as they are too soft, try using Sketcher Shape Ups. These shoes have good solid soles and the shape really helps build good overall leg strength. I love walking and the benefits are awesome. Walking is one of the best ways to relax and get in shape at the same time. I love to pray and walk, especially at night so I can see the stars. I hope this will help, and I promise to post more workouts in the future.
Coach George Phipps
A lot of women are not strong when they can be, the advantage for women being strong is a better quality of life. Strong women are less prone to falling and to shoulder and back injuries. Strength training builds strong bones and helps keep testosterone levels up. Strong bones are a must for all women, and t-ratios are super important for sexual health in women.
I know that many of you have back and knee issues, therefore I would like to give you some guide lines to follow so that you won't injure yourselves lifting weights. To keep your back healthy avoid leg lifts of any kind for abs, also avoid straight leg sit ups, as these over load the lower back. Do Crunches with your chin up. (watch Denise Austin do these and you'll be golden) Do toe touches with your legs held up vertical to the floor and try to touch your shins. Do Denise Austin style hip ups. (you can view all of Denise Austins ab stuff on youtube) When doing squats push your butt back and keep your shins straight up and down and not forward. The best way to do this is by using an exercise ball up against a wall. Try to push off your heels and not you toes this transfers the weight into your glutes and off your knees. When doing leg presses keep you feet up high on the platform and push with your heels.
If you have shin splints and walking bothers you, wear good shoes. Avoid running shoes as they are too soft, try using Sketcher Shape Ups. These shoes have good solid soles and the shape really helps build good overall leg strength. I love walking and the benefits are awesome. Walking is one of the best ways to relax and get in shape at the same time. I love to pray and walk, especially at night so I can see the stars. I hope this will help, and I promise to post more workouts in the future.
Coach George Phipps
Tuesday- the guys
Upper Back and Biceps
Hammer Curls- 3x10
Cable Curls- 3x10
Banded Lat Pull Ins- 3x15 (blue bands) heavy tension.
Supported Lat Rows (HIT style with a slow negative) 3x10
Cable Rear Delts- 3x15
Abs- Body Curls- 30 Ab Wheel- 15
Tonight was a good night we had Pat, his friend Adam, The Old Guy, Peter and myself. It was hot but we did lots of good work. I hope all is well with all of you.
Coach George Phipps
Hammer Curls- 3x10
Cable Curls- 3x10
Banded Lat Pull Ins- 3x15 (blue bands) heavy tension.
Supported Lat Rows (HIT style with a slow negative) 3x10
Cable Rear Delts- 3x15
Abs- Body Curls- 30 Ab Wheel- 15
Tonight was a good night we had Pat, his friend Adam, The Old Guy, Peter and myself. It was hot but we did lots of good work. I hope all is well with all of you.
Coach George Phipps
Tuesday, August 21, 2012
Monday training
Banded Bench Press (light band around the back and held in the hands) Warm ups- do 2-3 sets without bands. Then add bands and try doing sets of 5 reps until failure. Start at around 80% of your raw max.
Standing Shoulder Press- 1 warm up x5, then 2x5
Banded Perfect Push Ups (use the perfect push up handles for these) 3-4 sets of 10-12 reps.
Superset- Db French Press 3x10, Tricep Push Downs 3x15
Abs- 50 V- Ups
I did recover work.
Db Shoulder Press- 45's 2x25
Db Bench Press- 60's 2x25
Db Flat Flyes- 40's 2x25
Tricep Push Downs- 2x25
Abs- Crunches- 50 reps, Denise Austins- 35 reps
Tonight was good Adam was back in the gym and Pat was here. I am beat up from riding my new dirt bike, but all is good. I hope all of you are doing well.
Coach George Phipps
Standing Shoulder Press- 1 warm up x5, then 2x5
Banded Perfect Push Ups (use the perfect push up handles for these) 3-4 sets of 10-12 reps.
Superset- Db French Press 3x10, Tricep Push Downs 3x15
Abs- 50 V- Ups
I did recover work.
Db Shoulder Press- 45's 2x25
Db Bench Press- 60's 2x25
Db Flat Flyes- 40's 2x25
Tricep Push Downs- 2x25
Abs- Crunches- 50 reps, Denise Austins- 35 reps
Tonight was good Adam was back in the gym and Pat was here. I am beat up from riding my new dirt bike, but all is good. I hope all of you are doing well.
Coach George Phipps
Tuesday, August 14, 2012
Monday and Tuesday
Monday-
Johnny and Becca came up and trained. I was beat from hunting, so I took the night off.
Johnny and Becca did the same work that we did tonight with a few changes due to the fact that they are new to the gym.
Bench- warm ups x7 reps, then 3 sets of 7
Flat Flyes- 3x10
Incline Db Bench- 2x10
Plate Raises- 3x10
Overhead Banded Tri Extensions- 3x10
French Presses- 3x10
50 Crunches
Tuesday- Coach Phipps and Pat
Bench- warm ups x5 reps, then sets of 5 reps adding weight to the bar after every set. Then one top set for 3 reps. Pat did 175x5, 185x5, 195x3 and missed at 215.
I went 275x5, 295x5, 315x3
Behind the Neck Shoulder Press- 1 warm up x5 reps, 2x5 Pat did awesome.I went 165x5, 185x4
Feet on the Bench Banded Wide Grip Push Ups- (green bands) 3x10
Tri Push Downs- 3x15
Abs- Knees to Chest 25 reps, Denise Austin's 25 reps, Crunches- 25 reps.
I had a great night with Pat, he is a great kid.
Coach George Phipps
Johnny and Becca came up and trained. I was beat from hunting, so I took the night off.
Johnny and Becca did the same work that we did tonight with a few changes due to the fact that they are new to the gym.
Bench- warm ups x7 reps, then 3 sets of 7
Flat Flyes- 3x10
Incline Db Bench- 2x10
Plate Raises- 3x10
Overhead Banded Tri Extensions- 3x10
French Presses- 3x10
50 Crunches
Tuesday- Coach Phipps and Pat
Bench- warm ups x5 reps, then sets of 5 reps adding weight to the bar after every set. Then one top set for 3 reps. Pat did 175x5, 185x5, 195x3 and missed at 215.
I went 275x5, 295x5, 315x3
Behind the Neck Shoulder Press- 1 warm up x5 reps, 2x5 Pat did awesome.I went 165x5, 185x4
Feet on the Bench Banded Wide Grip Push Ups- (green bands) 3x10
Tri Push Downs- 3x15
Abs- Knees to Chest 25 reps, Denise Austin's 25 reps, Crunches- 25 reps.
I had a great night with Pat, he is a great kid.
Coach George Phipps
Monday, August 13, 2012
I am back
Hi Everyone,
I just got back from Elk hunting in Northern Nevada. I didn't get a shot but had a great time with my close friend Jason Lynch. I saw over 75 elk, 20 deer, 100 antalope and all kinds of other anmals and reptiles. The stars at night were awesome to say the least. The big Dipper was right in front of our camp every night, and it was beatuiful, and I saw a metor shower Saturday night. I hope all of you are well.
Coach George Phipps
I just got back from Elk hunting in Northern Nevada. I didn't get a shot but had a great time with my close friend Jason Lynch. I saw over 75 elk, 20 deer, 100 antalope and all kinds of other anmals and reptiles. The stars at night were awesome to say the least. The big Dipper was right in front of our camp every night, and it was beatuiful, and I saw a metor shower Saturday night. I hope all of you are well.
Coach George Phipps
Wednesday, August 8, 2012
Tuesday- the guys
Hammer Curls- 4x10
Arnold Curls- 2x10
Pull Ups- 4x8
Supported Rows- 3x10
Total Gym Face Pulls- 3x15
Abs- 50 Crunches, 25 Incline Denise Austins
Tonight was a good night. Dale was back and Johnny and Pat were here as well. We trained hard and enjoyed every min.
Coach George Phipps
Arnold Curls- 2x10
Pull Ups- 4x8
Supported Rows- 3x10
Total Gym Face Pulls- 3x15
Abs- 50 Crunches, 25 Incline Denise Austins
Tonight was a good night. Dale was back and Johnny and Pat were here as well. We trained hard and enjoyed every min.
Coach George Phipps
Phipps Power And Fitness
As all of you know I am a certified ISSA strength and conditioning trainer. I've begun to train a few more people and things are looking up for building my business. Barry Elwood and I are looking at buildings in the Reno- Sparks area and hopefully we will be able to find something that will work for both of us. If you know of anyone that needs a personal trainer in the Reno-Sparks area please let them know about me. My rates are very low compared to most in the area. I specialize in designing programs that meet each persons needs. I can be contacted at 775-233-7605 or at georgephipps2330@gmail.com or powerhousepastor@gmail.com
I'll keep you posted on any new information.
Coach George Phipps
I'll keep you posted on any new information.
Coach George Phipps
Monday
Tonight it was just Pat and me. Pat is a former Reno High kid who is going to Sanford this fall. Pat did real well tonight. Here is what he did.
Bench- warm ups x5, then 3x5-6 working up to his best on each set.
Incline Db Bench- 3x10
Alternate Db Shoulder Press- 1 warm up x6, then 3x6
Tri's- Superset: Overhead Banded Tri Extensions- 3x15, Cable Push Downs- 3x15 Make sure that you push these hard. At the end your tri's should not be able to another rep.
Abs- Body Curls- 30, Ab Wheel- 15
I did recover work:
Db Bench- 2x25@ 55
Db Shoulder Press- 2x25@ 45
Incline Db Bench- 2x25@ 50
Same Superset as Pat did.
Abs- same as above.
Coach George Phipps
Bench- warm ups x5, then 3x5-6 working up to his best on each set.
Incline Db Bench- 3x10
Alternate Db Shoulder Press- 1 warm up x6, then 3x6
Tri's- Superset: Overhead Banded Tri Extensions- 3x15, Cable Push Downs- 3x15 Make sure that you push these hard. At the end your tri's should not be able to another rep.
Abs- Body Curls- 30, Ab Wheel- 15
I did recover work:
Db Bench- 2x25@ 55
Db Shoulder Press- 2x25@ 45
Incline Db Bench- 2x25@ 50
Same Superset as Pat did.
Abs- same as above.
Coach George Phipps
Rancho Cordova WABDL Meet
Hi Everyone,
The meet was this last Saturday in Rancho Cordova, which is right next to Sacramento, Ca. There was over 104 lifters and the meet was run very well. It was great seeing all of the guys. Gus ran a great meet and the judging was good all day. Kyle had a great day going three for three in the bench ending up with a 380 bench and second place at Class 1 Men's 198. Kyle went two for three in the deadlift and barely missed 523 on a hitch. Dan (Coach A) had an amazing day. Dan went three for three and set a new PR with a very nice 567.5. He weighed 198. He was so happy and I was proud to be his coach. All in all it was a great weekend.
I hope everyone is well and getting stronger and more healthy. I encourage all of you to stay on the blood type diet and train hard and consistant. I saw men and women in their 70's and 80's lifting this weekend, they are living healthy lives at a time when most people are living to die, so keep it up and never ever stop. God bless.
Coach George Phipps
The meet was this last Saturday in Rancho Cordova, which is right next to Sacramento, Ca. There was over 104 lifters and the meet was run very well. It was great seeing all of the guys. Gus ran a great meet and the judging was good all day. Kyle had a great day going three for three in the bench ending up with a 380 bench and second place at Class 1 Men's 198. Kyle went two for three in the deadlift and barely missed 523 on a hitch. Dan (Coach A) had an amazing day. Dan went three for three and set a new PR with a very nice 567.5. He weighed 198. He was so happy and I was proud to be his coach. All in all it was a great weekend.
I hope everyone is well and getting stronger and more healthy. I encourage all of you to stay on the blood type diet and train hard and consistant. I saw men and women in their 70's and 80's lifting this weekend, they are living healthy lives at a time when most people are living to die, so keep it up and never ever stop. God bless.
Coach George Phipps
Thursday, August 2, 2012
Tuesday
Hammer Curls- warm ups x10, then 3x10 I did 55's for the last two sets.
Alternate Db Curls- 3x10 (40's)
Alternate Lat Rows with Green Bands- 3x15
Straight Arm Lat Pull Downs- 3x15 These are done fast. Pull from chin height to you thighs.
Single Arm Rear Delts- 3x10 (55's for the last set.)
Abs- 30 Body Curls, 30 Denise Austin Hip Ups.
Tonight was good I trained with young Taylor, who is a very good high school volley ball player. She did great. I hope everyone is doing well.
Coach Phipps
Alternate Db Curls- 3x10 (40's)
Alternate Lat Rows with Green Bands- 3x15
Straight Arm Lat Pull Downs- 3x15 These are done fast. Pull from chin height to you thighs.
Single Arm Rear Delts- 3x10 (55's for the last set.)
Abs- 30 Body Curls, 30 Denise Austin Hip Ups.
Tonight was good I trained with young Taylor, who is a very good high school volley ball player. She did great. I hope everyone is doing well.
Coach Phipps
Subscribe to:
Posts (Atom)