I thought it would be helpful to put up what my weekly workout is and that way I can discuss the benifits of somethings compaired to others. When setting up a workout program it is extremely important to figure out what your goals are! My personal goals are to gain strong lean muscle, be more athletic and have more endurance, I stand 6'1'' and about 175lbs and am trying to put on some weight!
I have my workout set up in three differnt body groups so on Mondays and Thursday I do Biceps and Back, on Tuesday and Friday i do Chest and Triceps, and on Wednesday and Saturday I purform Legs and Shoulders, with Sunday off. I also do abs and core on Mon. Wed. Friday.
Biceps and Back
With a workout you want to go from bigger muscles and dwindle down to the smaller one so back first.
Warm up- on bike- 5min. followed by stretching
Pull Ups - Sets- as many as it takes to reach 50
Lat Pull Down- Sets 3 Reps 8-10
Seated Cable Row- Sets 3 Reps 8-10
Dead Lifts- Sets 3 Reps 5 (5 rep max)
Shrugs- Sets 3 Reps 10-12
Chin Ups- Sets as many as possible
Basic Curls- Sets 3 Reps 8-10
Hammer Curls- Sets 3 Reps 8-10
Straight Bar Curls- Sets 2 Reps until failure controling the eccentric (letting down)
Chest and Triceps
One day with barbells to work on strenght and then the other with dumbell training to focus on strength and stability.
Warm up- bike for 5 min and full body stretch
Bench Press- Warm up rep- Sets 4 Reps 10,8,6,4
Incline Bench Press- Sets 3 Reps 10, 8, 6, 4
Weighted Dips- (with a 45lb) Sets 3 Reps 8-10
Dips- Sets 2 Reps Until failure
Tricep Press down- Sets 4 Reps 10, 10, 8, 8
Scull Crushers- Sets 3 Reps 8-10
Low to High Cable Flies- Sets 2 Reps 8-10
Dumbbell Front Flies- Sets 3 Reps 8-10
Over Head DB Row- Sets 3 Reps 8-10
Legs and Shoulders
Warm up- bike for 5 to 10 min and then full body stretch
Squat- Sets 4 Reps Warm up, 8, 6, 4
Hamstring Curls- Sets 3 Reps 8-10
Leg Extensions- Sets 3 Reps 8-10
Leg Press- Sets 3 Reps 8-10
Calf Raises- Sets 3 Reps 10-12
Shoulder Raises Front and Lateral (side)- Sets 3 Reps 8-10 Rotation Circuit
Shoulder Press- Sets 3 Reps 8-10
Long Bar Shoulder Press- Sets 3 Reps 8-10
Medicine Ball Alternate shoulder Press- Sets 1 Reps till failure
Tuesday, November 2, 2010
Monday, November 1, 2010
Organic and Healthy Places Around Nashville
Whether your a local resident, someone visiting or goint to visit I wanted to start a thread of heathy places to go and eat. The more I learn about nutrition and the benifits of being healthy the more I start to see that I dont want to just go to a Chili's but I want to find food that will help me reach my goal! So by starting this blog I was hoping to inform but also be informed of healthy places around Nashville!
One of my favorite places to eat is called Kalamatas, It is a mediterainian food style that cares about quality food. A few of my favorites are their pizza, grape leave roll ups, and any of their pita sandwiches. Not expensive but a great quality!! There are two locations that i know of one on 330 Franklin Rd. Brentwood, TN 37027 but one also on 3764 Hillsboro Pike Nashville, TN 37215-2118! Great place for a date and the you will leave pleased about eating healthy!
My next favorite choice is called Zoe's Kitchen, which is more like a sandwich shop but also have amazing roll ups! It is located at 4015 Hillsboro Pike, Ste 110 Nashville, TN 37215 which is also right near Whole Foods, which is a little more expensive, but also has great quality food. Zoe's Kitchen has a relaxed feel to it but with a health conscious atmosphere! One of my favorites and once again this is a great resturant that isn't expensive at all!
Another one of my favorites is a burrito place call Baja Borrito, or Blue Coast Burrito (same family) even though they arn't a "healthy" place to eat there meat is completely farm raised! This is a huge thing, this means the chickens and cows wern't given steroids or anything that wasn't natural! It is located at 722 Thompson Lane Nashville, TN 37204 and I have heard they have the best fish tacos in the world. What i do know is that their pineapple salsa and fruit tea is to die for and well worth the trip!
One of my favorite places to eat is called Kalamatas, It is a mediterainian food style that cares about quality food. A few of my favorites are their pizza, grape leave roll ups, and any of their pita sandwiches. Not expensive but a great quality!! There are two locations that i know of one on 330 Franklin Rd. Brentwood, TN 37027 but one also on 3764 Hillsboro Pike Nashville, TN 37215-2118! Great place for a date and the you will leave pleased about eating healthy!
My next favorite choice is called Zoe's Kitchen, which is more like a sandwich shop but also have amazing roll ups! It is located at 4015 Hillsboro Pike, Ste 110 Nashville, TN 37215 which is also right near Whole Foods, which is a little more expensive, but also has great quality food. Zoe's Kitchen has a relaxed feel to it but with a health conscious atmosphere! One of my favorites and once again this is a great resturant that isn't expensive at all!
Another one of my favorites is a burrito place call Baja Borrito, or Blue Coast Burrito (same family) even though they arn't a "healthy" place to eat there meat is completely farm raised! This is a huge thing, this means the chickens and cows wern't given steroids or anything that wasn't natural! It is located at 722 Thompson Lane Nashville, TN 37204 and I have heard they have the best fish tacos in the world. What i do know is that their pineapple salsa and fruit tea is to die for and well worth the trip!
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