Shannon Houk - Independent Team Beachbody Coach
Email Me - dfwfitclub@yahoo.com
Showing posts with label weights. Show all posts
Showing posts with label weights. Show all posts
Wednesday, July 20, 2011
Lift Light, Get Strong
Use light weights fast to build strength. Your muscles will generate as much force as if you were lifting a heavier weight slowly. Try it with the bench press: Use a weight that's 40 to 60 % of what you can lift one time, and do 8 sets of 3 repetitions, pushing the weight up as fast as possible. Rest 30 seconds between sets.
Shannon Houk - Independent Team Beachbody Coach
Shannon Houk - Independent Team Beachbody Coach
Wednesday, January 26, 2011
P90X Shoulder & Arms
P90X - Shoulders and ArmsThis workout is all about the arms! Get the dumb bells and Resistance bands out because it's time to BRING IT! In this workout it's Shoulders, Biceps and Triceps. It's a repetition workout so you will need to remember to not totally burn out the first set of reps. Remember when doing these; for building muscle in size, you will want to max out in 8 to 10 reps. Start feeling the burn in 6 to 8. For lean muscles, aim for 12-15. Here is one of my shirts I made for a fit club. Fighting obesity and stopping Type 2 diabetes with some P90X and Shakeology.
This has always been a struggle for me as I have always had smaller arms. As a kid I was more focused in playing soccer and weights were never anything I cared about. And I guess it wasn't just as a kid considering I played for 24 years until I had a severe ankle injury. And being a diabetic and the issue of diabetics having problems with their feet I stopped playing. Timing really stunk too, I was about to be on a semi-pro indoor team. That was the end of my fitness journey until last April when I got P90X. Let's see...that was 10 years of no sports or really anything active. So back to the point, I never had a whole lot of strength in my arms. Well guess what kids? Still not, but it is getting better. I can tell a major difference with the amounts of weight I am using now compared to last April - May - June. Next time for this workout I will be increasing some of the weights again! YES!
The exercises consists of Alternating Shoulder Press, In & Out Bicep Curl & 2 Arm Triceps kickback then do it again. Rest. Deep Swimmer's Press, Full Supination Concentration Curls (you should hear Tony say that one. LOL) Chair Dips. I'm Getting better with the dips, but my right shoulder is still giving me a little problem. The next set is Upright Row, Static Arm Curls, Flip Grip Twist Triceps Kickback. repeat. Seated 2-Angle Shoulder Fly, Crouching Cohen Curl & Lying Down Triceps Extension. repeat. BONUS ROUND! In & Out Straight Arm Shoulder Fly, Congdon Curl & Side Tri Rise. If you do this workout right, your arms will feel like Jello. Recovery Formula!!
This is a fun workout. I am really starting to like it alot. Actually I am Really loving this round of P90X especially eating better than the First time around. I am seeing major differences in the workouts. Maybe next time around I can try and shoot some video. One last thing guys & girls. Don't worry if you have big arms, small arms, lift alot or not! Do your best! Don't worry about what anyone else thinks. If you feel good about what you are getting accomplished in your personal journey, then that is all that matters. If you are struggling and not seeing results. Contact me and let's work on it together! Shannon Houk - Independent Team Beachbody Coach
Email Me - dfwfitclub@yahoo.com
DFW Fit Club now has a You Tube Channel
Thursday, January 6, 2011
P90X Day 3 - Shoulders / Arms / Ab Ripper X
Ok the first thing you will probalby notice is that there are not pictures in this post. SOMEBODY (me) forgot to recharge the camera battery. DOOOOH! I have one picture, but like I said the battery is dead.Now on with the rest of the story.
P90X: Shoulders and Arms - Get out those Dumbbells and/or resistance bands. This workout will push you though moves such as pressing, curling and fly movements. We are concentrating on the deltoids, biceps & triceps. Now it will be good if you have several sets of dumbbells/bands. That way you will not have to stop between each move and switch weights. You will also need a chair or something to do dips. You will do each set of moves twice. 3 exercises - repeat then 30 second break. Remember: If you are looking to get bigger muscles do 8 to 10 reps feeling the burn in the last 3. For lean muscles do 12 to 15.
The moves today included Alternating Shoulder Press, In & Out Curls, 2 Arm Tricepkickback, Deep Swimmer Press, Full Supination Concentration curls, Chair Dips, Upright Rows, Static Arm Curls, Flip Grip Twist Tricep Kickbacks, 2 anled shoulder flye, Crouching Cohen Curls, Lying Down tricep Extension, Plus a BONUS round - In & Out Straight Arm Shoulder Flys, Congden Curls & Side Tri Rise.
Then of course, after that comes Ab Ripper X. I did way better yesterday than I did Monday noght,
P90X: Shoulders and Arms - Get out those Dumbbells and/or resistance bands. This workout will push you though moves such as pressing, curling and fly movements. We are concentrating on the deltoids, biceps & triceps. Now it will be good if you have several sets of dumbbells/bands. That way you will not have to stop between each move and switch weights. You will also need a chair or something to do dips. You will do each set of moves twice. 3 exercises - repeat then 30 second break. Remember: If you are looking to get bigger muscles do 8 to 10 reps feeling the burn in the last 3. For lean muscles do 12 to 15.
The moves today included Alternating Shoulder Press, In & Out Curls, 2 Arm Tricepkickback, Deep Swimmer Press, Full Supination Concentration curls, Chair Dips, Upright Rows, Static Arm Curls, Flip Grip Twist Tricep Kickbacks, 2 anled shoulder flye, Crouching Cohen Curls, Lying Down tricep Extension, Plus a BONUS round - In & Out Straight Arm Shoulder Flys, Congden Curls & Side Tri Rise.
Then of course, after that comes Ab Ripper X. I did way better yesterday than I did Monday noght,
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