GENERAL NUTRITION IDEAS

RULES

ELIMINATE
 - sweetened cereals  - including granola
 - crakers
 - chips
 - candy
 - soda
 - white bread
 - pastries
 - salad dressings

INCLUDE
 - oatmeal(sweeten with sliced ripe bananas and vanilla whey)
 - mixed salad greens with olive oil  and vinegar
 - fresh vegetables - broccoli, cauliflower, yams,  spinach, green beans etc
 - limited brown rice and quinoa
 - apples, nectarines, berries - mix these with  whey protein and ice for shakes
 - raw nuts

ELIMINATE
 -processed lunch meats
 - margarine
 - deep fried foods
-  mayo
- whole dairy

INCLUDE
 - lean turkey, chicken, beef
 - limited eggs - poached or hard boiled
 - skim, lowfat dairy
 - fish -broiled, baked

metabolic workout 03/02/13

first couplet:
   9 rounds of: alternate one minute stairmaster / 12 'release pushups'
       * use following levels on stairmaster - ,6,7,8,9,10,9,8,7,6,
       * release pushup requires lifting hands off floor at bottom on each rep
       * goal is to keep 'free hand' on stairmaster until unable

2nd couplet
   5 rounds of: alternate 10 reps underhand lat pulldowns(60% bdywt) / 20 lying alt elbow to knees

3rd single
   1 round of 30 dumbbell thrusters (20lb db or 10lb db)


to clarify first couplet:
                  one minute L6 stairmaster
                  12 release pushups
                  one minute L7 stairmaster
                  12 release puhups
                   one minute L8 stairmaster
                               etc.......up to L10  - then back  down one level per round to L6 

facebook if questions

               

saturday 02/16/13 workout

5 rounds
   20 box jumps/12 pushups

4 rounds
  20 reverse lunges/20 knee to elbow

3 rounds
  12 underhand lat pulls/10 v-ups

2 rounds
  20db thrusters

20 min light aerobic

thursday metabolic workout

20 db thrusters/standing alt elbow to knee
15 "                                                               "
10 "                                                               "
 5 "                                                                "
                
                             5 min rest

5 x 2 floor length walking lunge/12 pushups

                             5 min rest

5 x 5 pullups/10 mountain climbers


20 min ez aerobic

sat, feb 2nd metabolic workout

10 minutes of alt:
    20 box jumps
    10 pushups

10 minutes of alt:
    15 v-ups
    10 db press

10 minutes of alt:
    10 lat pulls
    20 reverse lunges

20 minutes ez aerobic

new metabolic workout for saturday

did an endurance workout yesterday - 20 min stairmaster, 20 min 'concept 2' rowing machine 

today(thurs 01/17) did a total body strenght workout: hammer squat machine, hammer incline bench, hammer leg extension, lat pulldown, dumbell straight leg deadlift, dumbell push press, walking lunges, cable flye/pushup superset, cable row, single calve raise, db curl, cable tricp ext

tomorrow will be a 3 mile treadmill run and 10 x 100yd swim in morning and a 20 mile mt bike ride with Pam in pm


saturdays metabolic circuit

1#    4 sets of:  20 box jumps/ 10 crab pushups( draw alt knee to chest each rep)

2#   4 sets of : 1 min row machine/ 10 reps dumbell clean & press

3#   4 sets of:    20 hanging leg raises/ 15 no jump burpees(basically squat thrust w/pushup)

good morning

been away from the blog a while - still training, just busy - still splitting workouts equally between aerobic, power, strength and what is popularly now called metabolic training..........we used to call this circuit training or PHA(peripheral heart action) - i use these workouts to work on skills i have lost over the years - jumping, jumprope, handstand pushups, clean & jerk, squat thrusts etc.......i arrange 2 or 3 of these excersizes in a row and do 5 rounds.......repetitions are fairly high (10 to 30)   - yesterday for example, i did 4 rounds of:  8 min stairmaster, 10 strict pullups, 20 pushups - no rest between rounds - it doesnt seem like much, but it got my attemtion..........today is power day - hang cleans, front squat, push press - 5 sets of 5 reps of each