Thursday, February 28, 2013

HIIT & Hoodrat Music

Workout
10 Push Ups, Box Jumps, Pull Ups, & Dips
1 minute rest
8 Push Ups, Box Jumps, Pull Ups, & Dips
40 second rest
6 Push Ups, Box Jumps, Pull Ups, & Dips
20 second rest
4 Push Ups, Box Jumps, Pull Ups, & Dips
10 second rest
2 Push Ups, Box Jumps, Pull Ups, & Dips

Playlist
"Trap Back Jumpin" T.I.
"Red Nation" The Game feat. Lil Wayne
"Put Em in Their Place" Mobb Deep
"We Gonna Make It" Jadakiss
"Shock the World" Lloyd Banks
"I'm Back" T.I.

Wednesday, February 27, 2013

March Workouts


I am trying something different this month.  
4 of my workouts will be ramping sets of a basic lift.  
I started utilizing ramping sets in my workouts in December and have noticed substantial changes in my strength and physique.  
Ramping is a loading approach where you increase the weight you are working with until you reach your maximum training load for a rep range.  
You are actually activating or "ramping" up your central nervous system while minimizing the amount of fatigue which results in an ideal lifting performance.

Monday
Shoulders
Warm Up 
Complete the sequence 3 times with 1 minute between sets.
5 Barbell Push Press
5 Box Jumps
5 Barbell Back Squats

Workout
Barbell Push Press
Ramping Sets of 5 reps until Maximum Training Load (MTL) is Reached
Increase weight by 5lb every set
Once 5 rep MTL is reached, do 5 rep MTL for 3 reps, and then continue until 3 rep MTL is obtained.
      

Tuesday
Legs
Warm Up 
Complete the sequence 3 times with 1 minute between sets.
5 Barbell Push Press
5 Box Jumps
5 Barbell Back Squats

Workout
Barbell Back Squat

Ramping Sets of 5 reps until Maximum Training Load (MTL) is Reached
Increase weight by 5lb every set
Once 5 rep MTL is reached, do 5 rep MTL for 3 reps, and then continue until 3 rep MTL is obtained.

Finisher
Sprint for 40 seconds
Walk for 20 seconds
Repeat 10 times


Wednesday
Back
DB Pullover 4x12


Close Grip (CG) Lat Pulldown Drop Sets 4x12, 10, 10, 8
Drop Set: Do 12 reps, drop weight by 5-10lb, do 10, drop weight, do 8, drop weight, & do 6

1-Arm Row 4x12, 10, 10, 8

Wide Grip (WG) Seated Row Drop Sets 4x12, 10, 10, 8
Drop Set: Do 12 reps, drop weight by 5-10lb, do 10, drop weight, do 8, drop weight, & do 6

CG T-Bar Row 4x12, 10, 10, 8

Pullups 3 x Failure

Thursday
Arms
BB Curl 4x8
Tricep Pushups 4xFailure

Incline DB Curl 4x12
Dips 4xFailure

DB Hammer Curls 4x10
Close Grip Bench Press 4x8

EZ Bar 21s (7 top half, 7 bottom half, 7 full) 4x21
EZ Skullcrushers 4x10
  
   
Friday
Chest
Warm Up
Complete the sequence 3 times with 1 minute between sets.
5 Barbell Push Press
5 Box Jumps
5 Barbell Back Squats

Workout
Barbell Bench Press
Ramping Sets of 5 reps until Maximum Training Load (MTL) is Reached
Increase weight by 5lb every set
Once 5 rep MTL is reached, do 5 rep MTL for 3 reps, and then continue until 3 rep MTL is obtained.

Saturday
Legs
Warm Up
Complete the sequence 3 times with 1 minute between sets.
5 Barbell Push Press
5 Box Jumps
5 Barbell Back Squats

Workout
Barbell Deadlifts
Ramping Sets of 5 reps until Maximum Training Load (MTL) is Reached

Increase weight by 5lb every set
Once 5 rep MTL is reached, do 5 rep MTL for 3 reps, and then continue until 3 rep MTL is obtained.

Finisher
Sprint for 40 seconds
Walk for 20 seconds
Repeat 10 times


Thursday, February 21, 2013

HIIT & Hoodrat Music

Workout
12 Box Jumps
10 Burpees
8 Pullups
6 Push Ups
4 V Ups
2 minute Jog

Playlist
"All the Above" Maino feat. T Pain
"Invincible" Machine Gun Kelly feat. Ester Dean
"Taylor Gang" Wiz Khalifa feat. Roscoe Dash
"Headlines" Drake
"Hustlers Ambition" 50 Cent

Tuesday, February 19, 2013

Turkey Meatloaf

Ingredients 
Makes 6 Servings
1 Pound of 93% Lean Ground Turkey
1 Cup of Liquid Egg Whites
1/2 Chopped Onion
1/2 Cup of Chopped Spinach
1/4 Cup of Breadcrumbs or Quick Oats
Generous Sprinkling of Mrs. Dash Seasoning (I used Onion & Herbs)
Dash of Frank's Hot Sauce

Method
1. Preheat oven to 375 degrees Fahrenheit.
2. In a large mixing bowl, mix all of the ingredients together.
3. Spray a 8 inch loaf pan with nonstick cooking spray.
4. Pour the mixture into the pan.
5. Cook for 40-50 minutes.

Nutritional Information Per Serving
160 Calories
6 Grams of Fat 
5 Grams of Carbs
22 Grams of Protein

Thursday, February 14, 2013

HIIT & Hoodrat Music

Workout
1/2 mile run
500 meter row
1/2 mile run

Playlist
"Ready 2 Go" Martin Solveig
"Alors on Danse (Remix)" Stromae feat. Kanye West & Gilbert Forte
"Earthquake" Labrinth feat. Busta Rhymes
"Hold On" Rusko feat. Amber Coffman
"Breathless" Bassnectar feat. DC Breaks and Mimi Page

Saturday, February 9, 2013

Sweet Potato Bars

I intended on making Sweet Potato Bread but did not have baking soda so I mixed the ingredients I had on hand and hoped for the best. 
Turned out pretty good! 
Next time I will add a scoop of protein powder to the mixture.

Ingredients
(Makes 16 Servings)
2 cups of Mashed Sweet Potatoes
3/4 cup of Almond Butter
1/4 cup Unsweetened Applesauce
4 Egg Whites
1 packet of Truvia
Sprinkle of Cinnamon
Sprinkle of Ginger

Directions
1. Preheat oven to 325 degrees.
2. Grease a loaf pan with Pam or your preferred oil.  In order to make this more of a "Paleo" recipe, you can use coconut oil or olive oil.
3. Mix all of the ingredients together until smooth.
4. Pour into greased pan.
5. Bake for 40-45 minutes or until a toothpick comes out clean. 
6. Cool, serve, and enjoy!

Nutritional Information
97 Calories
8 grams of Carbs
6 grams of Fat
4 grams of Protein

Thursday, February 7, 2013

HIIT & Hoodrat Music

Workout
Jog 8 minutes
8 Squats, Burpees, & Pushups
Jog 6 minutes
6 Squats, Burpees, & Pushups
Jog 4 minutes
4 Squats, Burpees, & Pushups
Jog 2 minutes
2 Squats, Burpees, & Pushups

Playlist
"Kick Out the Epic" Dada Life
"Every Chance We Get We Run" Alesso & David Guetta
"Only You" Kaskade
"Take Over Control" Afrojack & Eva Simons
"Lose My Breath" Destony's Child
"Cardiac Arrest" Teddybears feat. Robyn