Wellness Wednesday III

Hello again!

I hope everyone isn’t too sore from last week’s workout! If you didn’t get a chance to read about it, feel free to click the link below to catch up.

Wellness Wednesday II Post

This week’s workout will be focusing on chest and tricep's.

Once again I will highly recommend for you to foam roll prior to working out. If you don’t have a foam roller you can pick one up for about $25-$50. I recommend the TriggerPoint foam roller, if you are new to foam rolling I would start with one of the soft roller's. Or you can just go big and get the densest roller, your choice. Here is the link to the one I use. Click here for the link

Let's get started with the warmup!

Pushups 3 set's of 10

  • 10 pushup's
  • 10 pushup's
  • 10 pushup's

After I complete the pushup's, I will get on the flat bench and bench the olympic bar 100 time's.

Bench 4 sets of 10-12 rep's at 135lb's

  • 10 x 135lb's
  • 12 x 135lb's
  • 12 x 135lb's
  • 12 x 135lb's

Next, I will slowly work up to 2 plates on each side (225lb's).

Bench 4 sets

  • 10 x 135lb's
  • 8 x 185lb's 
  • 6 x 205lb's
  • 4 x 225lb's

Your pec's should be burning right now!!

Now, go grab some dumbbell's that you think you can bench. (I use 45-55lb's for this)

This workout is called dumbbell floor press. Lay on the ground and bring your knees up so they are bent. If you would like to see a quick tutorial on this click the link here.

Dumbbell Floor Press, 4 set's of 10-12 rep's

  • 10 x 55lb's
  • 12 x 55lb's
  • 12 x 55lb's
  • 12 x 55lb's

Now, its time to work on the triceps.

This workout is something that I really enjoy but, just a warning, its really difficult.

Weighted Pushup's (requires partner for heavier weight)

I start off with a 45lb plate on my back and work up to two 45lb plate's.

  • 10 rep's with a 45
  • 10 rep's with a 45+25
  • 10 rep's with a 45 +35
  • 10 rep's with a 45+45

If you want some extra credit you can work back down the weight's to what you started with.

Dips 4 set's (weight belt optional)

  • 10 dip's body weight
  • 10 x 25lb's
  • 10 x 35lb's
  • 10 x 45lb's

Good job, we are almost done!

Your tricep's feel pretty beat up after all of that but, if you are looking for some extra definition you can do Tricep Extension's and super set with Single Arm Tricep Extension's. I only go up to about 20lb's on this one to use up the little energy I have left. Try not to take a break in between sets.

Tricep Extension's with the Rope Attachment 10 Set's of 20 (Superset with Single Arm Extension)

  • 20 x 20lb's 
  • 20 x 20lb's
  • 20 x 20lb's
  • 20 x 20lb's
  • 20 x 20lb's
  • 20 x 20lb's
  • 20 x 20lb's
  • 20 x 20lb's
  • 20 x 20lb's
  • 20 x 20lb's

Single Arm Extension 10 Set's of 20 (20 rep's per arm)

  • 20 left 20 right
  • 20 left 20 right
  • 20 right 20 left
  • 20 right 20 left
  • 20 left 20 right
  • 20 left 20 right
  • 20 right 20 left
  • 20 right 20 left
  • 20 left 20 right
  • 20 left 20 right

You are a beast for making it through this workout!! 

If you would like any other workouts to be featured please send me an email and I will create a workout for you!

Feel free to share this post with your friend's and family :)

Thank you

Christian

Wellness Wednesday II

It's that time again! 

Welcome back to all the readers of the last Wellness Wednesday. If you didn't get a chance to read it feel free to check that one out.

 https://www.daytodayphotography.com/blog/2017/2/27/wellness-wednesday

This week I'll talk about leg day because without a strong base the rest of your lift's will suffer. 

I like to start the workout off with 10-15 minutes of foam rolling. If you don't have a foam roller I highly suggest you get one. 

After that you can either go for a 2 mile run or cardio of your choice. Shoot for around 15-20 mins. 

Next, i'll give you the breakdown of the workout. Please modify the workout as much as necessary. These aren't meant to be easy but please don't hurt yourself. 

Warmup Squats 3 sets. 

  • 10 reps of 135
  • 10 reps of 185 
  • 10 reps of 205

Heavy Squats 5 Sets 

  • 10 reps of 225
  • 10 reps of 245
  • 8-10 reps of 275
  • 5-8 reps of 295
  • 5-8 reps of 315

If your legs aren't hurting then you didn't use enough weight.  

Next, we will do step ups!

For this exercise I used the 55lb dumbbells which not only works the legs but improves grip strength. If you don't have a box you can always use the Flat Bench

Step Up's 5 sets of 20

  • 20 Step ups
  • 20 Step ups
  • 20 Step ups
  • 20 Step ups
  • 20 Step ups

The next exercise will be a lunge. Try to use the same weight used for the step up's.

Lunges 5 sets of 10-20

  • 10-20 Lunges
  • 10-20 Lunges
  • 10-20 Lunges
  • 10-20 Lunges
  • 10-20 Lunges

Well, that wraps up the exercises for today. I hope you all enjoy this workout as much as I do. If you do happen to have a foam roller now would be the time to use it or else you will end up walking like  a penguin for the rest of the week.

See you next week!

Christian

Wellness Wednesday

UH OH! It looks like Squarespace didnt push this post to all my social media accounts! Anyways here you go :) Hope you enjoy.

 

So, this will be my first time doing this type of post, but I thought I would share at least one of my workouts with you.  

I typically work out 5 days a week and take the weekends off.  

If anyone wants to follow along with my workouts, feel free to send me an email and I'll send you my daily workout :)

 

Today is my deadlift day... 

I will usually warm up with some walking and stretching then start my workout. 

Here is what I did after that. 

 

For all these movements try to use straight grip. If your grip starts to fail go ahead and use switch grip.  

Deadlift warmup

  • Set 1: 5 reps of 135
  • Set 2: 5 reps of 135
  • Set 3: 5 reps of 135

Deadlift

  • Set 1: 5 reps of 225
  • Set 2: 5 reps of 315
  • Set 3: 5 reps of 385

Straight Leg Deadlift

  • Set 1: 8 reps 225
  • Set 2: 8 reps 225
  • Set 3: 8 reps 225

Olympic Bar Rows  

  • Set 1: 8 reps 135
  • Set 2: 8 reps 135
  • Set 3: 8 reps 135
  • Set 4: 8 reps 135

Heavy Shrugs  

  • Set 1: 5 reps 315
  • Set 2: 5 reps 315
  • Set 3: 5 reps 315  

Good Mornings

  • Set 1: 8 reps 135
  • Set 2: 8 reps 135
  • Set 3: 8 reps 135

Superset the next two workouts.  

Lat Bar Pulldown

  • Set 1: 8 reps of 120
  • Set 2: 8 reps of 120
  • Set 3: 8 reps of 120

Chin-ups  

  • Set 1: 8 reps  
  • Set 2: 8 reps
  • Set 3: 8 reps  

This next workout is optional, but I really enjoy it. PLUS it can improve your grip strength. All you need to do is hang on the chin-up bar for 5 minutes.  You can break it up into something manageable, but I found that 1 minute sets work best. 

Hanging

  • Set 1: 1 minute  
  • Set 2: 1 minute  
  • Set 3: 1 minute  
  • Set 4: 1 minute  
  • Set 5: 1 minute  

Hopefully you don't have a desk job because you sure won't be able to type after hanging

 

I hope you enjoyed this post! 


-Christian

Kaiser Pass

Hello,

Here are some of the photos I took while we were out in the back country of Kaiser Pass.

Feel free to comment and share :)

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