Archive for July, 2011

Legs and Biceps day

Wednesday, July 13th, 2011

Tuesday is normally my Legs and Biceps workout day, and I have been enjoying this specific Legs and Biceps routine. I of course created this workout using my Fitness Application. And it can be easily Printed and reviewed here! Now I know what you muscle heads are thinking… why wouldn’t you group Bis with Tris? Well the reason is that I have been doing the Bi Tri routine for about 2 years and I really just wanted to switch it up. Plus I feel that your Bis gas out so quickly that its difficult to incorporate them in a workout that lasts more then 30 minutes… So I grouped them with legs which are generally longer sets.

Every set is a combination of a Legs and Biceps workout. Please note this workout is not for beginners no reason to get yourself hurt.

So here is the routine(You should be using weight that makes it very difficult to get your last 2 reps):
Set 1. Dead Lift-10x | Dumbbell Curls-6::8
Set 2. Dead Lift-8x | Dumbbell Curls-6::8
Set 3. Dead Lift-6x | Incline Curls-6::8
Set 4. Dead Lift-4x | Incline Curls-6::8
Set 5. Squat-10x | Preacher Curls-6::8
Set 6. Squat-8x | Preacher Curls-6::8
Set 7. Squat-6x | Seated Curls-6::8
Set 8. Squat-4x | Seated Curls-6::8
Set 9. Hang Clean-10x | Concentration Curls- 6::8
Set 10. Hang Clean-8x | Concentration Curls- 6::8
Set 11. Hang Clean-6x | Dumbbell Curls-6::8
Set 12. Hang Clean-4x | Dumbbell Curls-6::8
*Note*: These last 4 sets I really like to switch up from Jump Squats to Jump Lunges… if your feeling up to it you can add weight to these workouts. I would advise using ankle weights first before holding the weight at your sides and jumping.
Set 13. Jump Lunge-Max | Corkscrew Curls-6::8
Set 14. Jump Lunge-Max | Corkscrew Curls-6::8
Set 15. Jump Lunge-Max | Hammer Curls-6::8
Set 16. Jump Lunge-Max | Hammer Curls-6::8

Again Click here for a Printable version of this routine that was created using my Fitness Application!
Click here to see my Latest numbers on this routine!.

 

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AFitGeek Fitness Log Updated to V1.3

Friday, July 8th, 2011

This is a pretty big update… at least is was for me.

Finally got auto log in to work, made the profile auto-load on log in. Made some changes to the macro nutrient totals to make them fit the panel better.  Changed how burned calories show up on the food diary totals as well. Added a “?” tool tip to link to the help/how to page.

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Healthy Eating Tips

Tuesday, July 5th, 2011

Sorry to tell you but there is no 1 miracle pill to losing weight and getting in shape. But I like to think there are many tiny miracle pills that can be used to reach your goals. So here is a list that I gathered of tiny miracle pills or tips I have discovered and have been using on my fitness journey:

  • Never Ever EVER Skip breakfast.
  • Drink at least a gallon of water a day.
  • Drink 8oz of water upon waking, before and after meals.
  • Go crazy nuts. Nuts are a great source of protein and healthy fats, the high amount of fat is great for keeping you fuller longer. Just watch your serving size and be conscious about how much your eating because calories add up fast with nuts.
  • Plan ahead… I like to plan what I am eating for my next 10 meals, this is an extreme approach that drives my loved ones absolutely crazy… Planning your next 2 meals should suffice.
  • Its okay to have some salt… okay this is new for me because I always used to say “Salt BAD, don’t put salt on that wtf is wrong with you” but have since been less conscious of my salt intake. Why? because I sweat… a lot its freaking hot here in New York this summer and my sodium levels can reflect that. If you do any activity where you are sweating for a prolonged period of time then I say its okay to pick up the salt shaker you need it. You need to replenish your sodium levels(or lost electrolytes) or else your bodily organs will not function properly.
  • Go Greek! Low fat or No fat Greek yogurt packs a heavy protein punch and is a great snack when mid day hunger strikes. Try sweetening it with some splenda add your favorite Natural Peanut Butter or add in some frozen fruits(Blueberries are my favorite).
  • Did you say frozen Blueberries? Yea there like a freaking  SUPER FOOD Slushy!
  • Track it – Track it – Track it, Track your daily calories, your workouts and cardio activities and make sure the estimated calorie burn is greater then the calories you consumed and you will certainly lose weight. How do You track such things? I made a freaking app for you to do it, so start tracking. Click the big orange button! or check out the how to page!

 

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