ScorpioN's OG Workout
Posted: Mon Aug 05, 2013 11:42 pm
-[.40 cal ]- ScorpioN's - OG Workout
Equipment used:
- Iron Gym Pull-Up Bar
- Push Up Pro
- 20 lb. dumbbell (biceps - Hammer/Bicep Curls)
- 10 lb. dummbbell (deltoids - Lateral/Front Raises)
Purpose:
To design a hollistic workout program without the need to go to a gym. Calisthenics (natural body-weight) compound exercises will serve as foundation for the program. HIIT and Cardio are integrated to provide the body with burst energy and stamina.
Training Time: 45min. per day
Notes:
- Always start with pullups as they require the most energy
- After strength training, Abdominals training is second, before the Burpees
- Burpees (descending sets) will be performed in sets 10, 9, 8, ... 1. Rest 30 seconds between sets. A total of 55 burpees will be performed.
- 2-Mile Run should be under 15 minutes.
- Bicep Curls/Hammer Curls are used as supplements for the bicep. Pullups/Chinups are the staple.
- Decline pushups will be performed with the feet on a chair with Push-Up Pro in wide-grip. This targets upper chest.
- All exercises should be performed with integrity and good form. Ex: No kipling movements when doing pull-ups. (Think Marine Corps pull-ups.)
- Fridays are recovery days. (Party in moderation.)
Diet:
- Water
- 1 cup of "sweet" drink a day. Calcium Orange Juice is preferred; a can of Coke, less preferred.
- Fast-food/alcohol limited to Fridays only. Best if not taken at all.
- Do not smoke.
- All non-essential foods such as candies/chips shall be eliminated. If you have a sweet tooth, eat nature's candy fruits - grapes, berries, oranges, bananas, watermelons, etc. Limit consumption of sugars.
- Protein powder if you are an ectomorph.
- Fage 0% Greek Yogurt is a great post-workout snack.
- Bananas are a great pre-workout snack.
- ScorpioN
Equipment used:
- Iron Gym Pull-Up Bar
- Push Up Pro
- 20 lb. dumbbell (biceps - Hammer/Bicep Curls)
- 10 lb. dummbbell (deltoids - Lateral/Front Raises)
Purpose:
To design a hollistic workout program without the need to go to a gym. Calisthenics (natural body-weight) compound exercises will serve as foundation for the program. HIIT and Cardio are integrated to provide the body with burst energy and stamina.
Training Time: 45min. per day
Notes:
- Always start with pullups as they require the most energy
- After strength training, Abdominals training is second, before the Burpees
- Burpees (descending sets) will be performed in sets 10, 9, 8, ... 1. Rest 30 seconds between sets. A total of 55 burpees will be performed.
- 2-Mile Run should be under 15 minutes.
- Bicep Curls/Hammer Curls are used as supplements for the bicep. Pullups/Chinups are the staple.
- Decline pushups will be performed with the feet on a chair with Push-Up Pro in wide-grip. This targets upper chest.
- All exercises should be performed with integrity and good form. Ex: No kipling movements when doing pull-ups. (Think Marine Corps pull-ups.)
- Fridays are recovery days. (Party in moderation.)
Diet:
- Water
- 1 cup of "sweet" drink a day. Calcium Orange Juice is preferred; a can of Coke, less preferred.
- Fast-food/alcohol limited to Fridays only. Best if not taken at all.
- Do not smoke.
- All non-essential foods such as candies/chips shall be eliminated. If you have a sweet tooth, eat nature's candy fruits - grapes, berries, oranges, bananas, watermelons, etc. Limit consumption of sugars.
- Protein powder if you are an ectomorph.
- Fage 0% Greek Yogurt is a great post-workout snack.
- Bananas are a great pre-workout snack.
- ScorpioN
