Wait for it...

5:30 comes across the phone, a text from big Jon telling all of us what time we are training. I looked forward to this every time. For the most part we all are pretty flexible, after 5 and no later than 6, if we can help it (with a 15 minute grace period for those who are late). Big Jon is our team doctor, no really, he is a NP (Nurse Practitioner) and as much as we would like too, we can't have him telling his last patient of the day, to come back in the morning, to finish the stitches, nor can he be rushed to make mistakes. So we let Jon tell us what time we are training.

Once I see the time over the phone, it is game on and knowing I probably already thought about my workout the day before or even after the last workout, It's on my mind again and I can't wait to get to the gym.  

Next to legs day comes dead lift day. I get pretty pumped up for both. We do legs on Saturdays and do dead lifts on Wednesday, mid week, just barely enough time for your legs to heal.  But it's not just dead lifts, its traps and back too! 

We start with dead lifts, 1 plate, 2 plates, 3 plates, 4 plates 5 plates. I was feeling a little stronger today than last week and was able to grab 4 reps of 5 plates, this time around, last week I don't think I got 2.

Next were barbell shrugs for 5 sets and after that we start back. 4 wide grip pull downs, 4 machine bent overs (free weights).

 

Dave our team handyman hooks up the Gold’s Gym with one of those t-bar mounting brackets you screw down to the ground and stick a Olympic bar in. Yes, this brings back memories from when I was a kid in my bedroom, sticking a pillow in the corner to protect the wall, stacking up my cement weights onto one end of the bar for t-rows. Needless to say, we broke that in last night, started with 3- 35lbs plates and worked our way up to 7. Then came reverse grip pull downs and we ended everything on the donkey machine

I can't wait to get that text come tomorrow for Shoulders and Triceps!

  

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GoPro Shoulders/Triceps

Shoulders/Triceps/Forearms/Calves
and catching
Donnie aka the Rooster,  banging out a set of squats at the end

                                               





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GoPro Chest/Biceps

Chest/Biceps

Flat Bench

Incline dumbbell 

Incline Fly

Flat Fly

Pullovers

Alex was at a game and Donnie came late and trained solo

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The ideal workout: The secret behind reps and sets

type='html'>Today were going to talk about a topic that seems to cause a lot of confusion: What is the right amount of reps should I be doing? How many sets should I perform? This post is also geared towards the females out there! But it can be applied to everyone!

These questions are pretty simple to answer. Im actually surprised were making a post about it! But here it is.

Lower Rep Range:
        1-5 reps
Moderate Rep Range:
       6-15
High Rep Range:
      15- or more

Heres my best advice to females:
     If you are just starting with weight training, its best to keep weights within the 10-12 range. Don't worry I promise you won't get "bulky".
10-12 reps is the ideal amount because it will challenge you to increase your weights and allow you to stay engaged and challenged (for example: doing 10 reps of dumbbell bicep curls with 15lb instead of 20 reps of dumbbell bicep curls with 5 lbs)

There are tons of full workouts written online, so print out a complete 3,4,5, or 6 day split and stay within this rep range. Keep track of your weight throughout the first initial 3-4 weeks. At first the program may seem challening, but you will soon find that it will get easier! Thats when you can either change the program or increase the weights and decrease the reps to 8-10 reps. Both are great options.

Here are some of my favorite written programs
http://www.muscleandstrength.com/articles/womens-body-bible.html
http://www.bodybuilding.com/fun/womans_lean_sexy_bible.htm

Both sites are great options geared towards females who are getting started and need a nice introduction into weight lifting.

In regards to sets:
3-4 sets is perfect!
Sometimes when I perform my first exercise I like to perform 4-5 sets allowing at least 1 set as a warmup.

Don't forget to own it! I want you all to really maximize your gym time! Push yourself and see how far you can go. Because ultimately, "It's just you against you."