standing incline calf raises 15# x 15
standing decline calf raises 15# x 15
seated calf raises 50# x 15
seated lateralis raises 10# x 15
standing incline calf raises 30# x 15
standing decline calf raises 30# x 15
seated calf raises 50# x 15
seated lateralis raises 10# x 15
seated shoulder 20# side raises x 15
seated shoulder press 35# x 15
standing incline calf raises 30# x 15
standing decline calf raises 30# x 15
seated calf raises 50# x 15
seated lateralis 10# x 15
side laterals 20# x 15
shoulder press 40# x 15
DB rear delts
30# x 15 24# x 15 20# x 15 #16 x 15
DB
Rotators
30# x 15 24# x 15 20# x 15 16# x 15
Rotator raises
30# x 15 24# x 15 20# x 15 16# x 15
Rotator inversion/reversion
24# x 15 20# x 15 16# x 15
TRX cable arms straight body incline standing pull with rear lats arms will go out as body comes up x 15
TRX cable arms straight body incline hands close together rear lat pull ups x 15
TRX cable arms straight body incline standing pull with rear lats arms will go out as body comes up x 15
TRX cable arms straight body incline hands close together rear lat pull ups x 15
Push ups 50
Happy Training!
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Friday, April 20, 2012
Friday, April 13, 2012
Pyramid Preventative Medicine Training Blog: Friday the 13th High Intensity Legs
Pyramid Preventative Medicine Training Blog: Friday the 13th High Intensity Legs: April, 13, 2012 Friday the 13th left all of us on the floor once again. This challenged endurance with body weight and some added weight. ...
Friday the 13th High Intensity Legs
April, 13, 2012
Friday the 13th left all of us on the floor once again. This challenged endurance with body weight and some added weight. There are some of us prepping for a show and others who just like the way we train. Training has changed now transitioned into more endurance for conditioning in weight loss.
Calves:
4 sets of standing weighted barbell calf raises, 4 sets of weighted barbell on traps with feet on uphill wedge, 4 sets of lateral tibialis raises, 4 sets of seated calves all x 15 reps each.
Parking lot lunges 250 feet
TRX standing 1 leg squat each leg x 15
Glute kick backs x 15
Abd crunches x 25
Standing sumo barbell squats x 15
DB Sumo squats
35 30 50 70 x 15 each
Seated leaning back scissor legs 15 per leg
Repeat above except
starting with leg press 45# plate each side with a 25# plate on one side feet close together low for tear drops x 15 full range of motion must hit bottom
then continue with same rotation as above
Repeat above starting with leg press.
Last set
Seated db bicep curls x 15 either 20 or 25#
Standing shoulder clean and press with weighted bar x 15
Leg press repeat same weight feet close together and low for tear drops must hit bottom full range of motion
TRX jumping squats x 25
That's it, just this left all of us on the floor. Everyone put forth 125% of their work and energy into this session. We are a strong group and determined to succeed.
Happy Training
Nancy Onyett, FNP-C @pyramidmedicine, Facebook Nancy Onyett
Craig Tinnelle, Trainer, @craigtinnelle, Facebook Physiques Gym, Phoenix, Arizona
Friday the 13th left all of us on the floor once again. This challenged endurance with body weight and some added weight. There are some of us prepping for a show and others who just like the way we train. Training has changed now transitioned into more endurance for conditioning in weight loss.
Calves:
4 sets of standing weighted barbell calf raises, 4 sets of weighted barbell on traps with feet on uphill wedge, 4 sets of lateral tibialis raises, 4 sets of seated calves all x 15 reps each.
Parking lot lunges 250 feet
TRX standing 1 leg squat each leg x 15
Glute kick backs x 15
Abd crunches x 25
Standing sumo barbell squats x 15
DB Sumo squats
35 30 50 70 x 15 each
Seated leaning back scissor legs 15 per leg
Repeat above except
starting with leg press 45# plate each side with a 25# plate on one side feet close together low for tear drops x 15 full range of motion must hit bottom
then continue with same rotation as above
Repeat above starting with leg press.
Last set
Seated db bicep curls x 15 either 20 or 25#
Standing shoulder clean and press with weighted bar x 15
Leg press repeat same weight feet close together and low for tear drops must hit bottom full range of motion
TRX jumping squats x 25
That's it, just this left all of us on the floor. Everyone put forth 125% of their work and energy into this session. We are a strong group and determined to succeed.
Happy Training
Nancy Onyett, FNP-C @pyramidmedicine, Facebook Nancy Onyett
Craig Tinnelle, Trainer, @craigtinnelle, Facebook Physiques Gym, Phoenix, Arizona
Saturday, April 7, 2012
KILLER KROSS-FIT FRIDAY
April 6, 2012
Today we had nine people set up for a weighted kross-fit session. The exercises were designed to train the whole body and to move quickly.
Warm up:
Parking lot lunges 500ft.
Band side lunges squat low and walk it sideways 40 ft back and forth, feel the glutes burn
Right leg through first set:
Left leg up on bench turned backward 25# db each hand stationary lunge x 15 on right leg.
Right leg extensions x 15
Seated glute abductors x 15
Right leg glute kick back x 15
Right leg cable kick back x 15
Head raised bench lie on back band goes on right leg and extensions x 10
TRX right leg butt to heels squats hold left leg in air x 15
Parking lot lunges 250 ft
2 minute rest
Repeat the above with left leg same volume and exercise order
Parking lot lunges 250 ft
2 minute rest
35 30 25# db 5 reps each arm, one arm squat shoulder press with burpee starting at 35 ending at 25#db.
Reverse grip lying lat pulls x 15
Scissor legs on bench 15 each leg
Parking lot lunges 250 ft
2 minute rest
Repeat session above .
pushups x 1 minute with 30 second hold at top and repeat x 1 minute.
Nine bodies on the floor after this session. The intensity in this session was one of the hardest I have experienced in a long time. Competitors are doing shows this summer training has changed on Fridays.
Happy Training
Physiques' Gym,
Phoenix, Arizona
Like us on face book Physiques' Gym, twitter @pyramidmedicine @craigtinelle
Today we had nine people set up for a weighted kross-fit session. The exercises were designed to train the whole body and to move quickly.
Warm up:
Parking lot lunges 500ft.
Band side lunges squat low and walk it sideways 40 ft back and forth, feel the glutes burn
Right leg through first set:
Left leg up on bench turned backward 25# db each hand stationary lunge x 15 on right leg.
Right leg extensions x 15
Seated glute abductors x 15
Right leg glute kick back x 15
Right leg cable kick back x 15
Head raised bench lie on back band goes on right leg and extensions x 10
TRX right leg butt to heels squats hold left leg in air x 15
Parking lot lunges 250 ft
2 minute rest
Repeat the above with left leg same volume and exercise order
Parking lot lunges 250 ft
2 minute rest
35 30 25# db 5 reps each arm, one arm squat shoulder press with burpee starting at 35 ending at 25#db.
Reverse grip lying lat pulls x 15
Scissor legs on bench 15 each leg
Parking lot lunges 250 ft
2 minute rest
Repeat session above .
pushups x 1 minute with 30 second hold at top and repeat x 1 minute.
Nine bodies on the floor after this session. The intensity in this session was one of the hardest I have experienced in a long time. Competitors are doing shows this summer training has changed on Fridays.
Happy Training
Physiques' Gym,
Phoenix, Arizona
Like us on face book Physiques' Gym, twitter @pyramidmedicine @craigtinelle
Saturday, February 11, 2012
TRAINING TEAR DROPS
Training the tear drops which are defined as the vastus medialis muscle group located in medial aspect just above the knee. This is a difficult muscle to isolate and develop. In tall people the leg muscles are lengthy which adds more difficulty in developing this muscle group. Here is how the trainer @craigtinnelle on Twitter had me train this AM.
Warm up:
100 reps on leg extensions set weight
25#db in each hand knee step ups to high step on box 10 each leg x 3 sets
Isolated leg extensions 10 x 3 sets pyramided ( this machine targets the tear drop area)
No rest in warm up sets.
Working sets:
Leg press: Three different positions 1. Toes down heels up on closest bar toward bottom of sled. 2.Walk feet up midway keep feet slightly apart and 3. Walk feet up to top of sled keep feet slightly apart.
Set 1:
Position 1 x 10 reps hold at top additional 45# plate added another 10 reps
Set 2:
Position 1 x 10 reps hold at top additional 45# plate added feet move to position 2 additional 10 reps, feet move to position 3 additional 5 reps
Set 3:
Position 2 x 10 reps hold at top additional 45# plate added feet move to position 3 for 10 reps then move feet to position 1 for 10 reps
Set 4
Postion 3 x 10 reps, move feet to position 2 for 5 pump reps then move feet to position 1 for 10 last reps!
The idea here was pre exhaustion on the tear drops with warm up sets so by the time the leg press was started the tear drops were already burning and tight. Ending weight on leg press was 370 which is not much weight but lots of volume was put into the pyramided sets. The only rest between sets was long enough to unwrap and rewrap knees. It is necessary to do full range of motion with sled all way down to bottom touching and all way to top. After completing set 4 my tear drops were exploding on fire. That was it for today.
Happy Training.
Warm up:
100 reps on leg extensions set weight
25#db in each hand knee step ups to high step on box 10 each leg x 3 sets
Isolated leg extensions 10 x 3 sets pyramided ( this machine targets the tear drop area)
No rest in warm up sets.
Working sets:
Leg press: Three different positions 1. Toes down heels up on closest bar toward bottom of sled. 2.Walk feet up midway keep feet slightly apart and 3. Walk feet up to top of sled keep feet slightly apart.
Set 1:
Position 1 x 10 reps hold at top additional 45# plate added another 10 reps
Set 2:
Position 1 x 10 reps hold at top additional 45# plate added feet move to position 2 additional 10 reps, feet move to position 3 additional 5 reps
Set 3:
Position 2 x 10 reps hold at top additional 45# plate added feet move to position 3 for 10 reps then move feet to position 1 for 10 reps
Set 4
Postion 3 x 10 reps, move feet to position 2 for 5 pump reps then move feet to position 1 for 10 last reps!
The idea here was pre exhaustion on the tear drops with warm up sets so by the time the leg press was started the tear drops were already burning and tight. Ending weight on leg press was 370 which is not much weight but lots of volume was put into the pyramided sets. The only rest between sets was long enough to unwrap and rewrap knees. It is necessary to do full range of motion with sled all way down to bottom touching and all way to top. After completing set 4 my tear drops were exploding on fire. That was it for today.
Happy Training.
Sunday, August 28, 2011
Is Competition Worth it?
I ask myself this question every year after a show is over and the judges have told me the same thing. "You have to get bigger". I differ with that repertoire only because I personally feel women need to look like women in bodybuilding. If not then an audience is looking at an androgenous enhanced female with hardened features. Is that aeshetically appealing?
When I first started in bodybuilding twenty years ago, women did not look like they do on stage today. The look was feminine and sculpted not massive, ripped and shredded. So, where is bodybuilding going with women and where does this leave competitors who do not want to leave the feminine side of bodybuilding. The good news is NPC introduced the Physique Division this year into the USA Championships. Yes, physique is suppose to be a softer version of bodybuilding. Yet, the USA Physique Division winner did not look like a scaled down version of a bodybuilder. She looked like a bodybuilder who crossed over and didn't drop enough muscle. Therefore, it looks like NPC is still going for the size in physique as well. It will be interesting to see the division outcome when it comes to the state level in 2012.
Again I ask is it worth it to compete? Yes, because one can lean down in preparation for more muscle development through training. A lean body takes back the weight in muscle development through training, it is the ongoing sculpting that takes time to achieve in development. This concept is the most important in bodybuilding as it gives the competitor their own signature look.
Two pictures I put into this blog, the LA Class 2011 and the USA 1992. The old body tan made us look light golden under the stage lights in 1992.
Happy Training.
When I first started in bodybuilding twenty years ago, women did not look like they do on stage today. The look was feminine and sculpted not massive, ripped and shredded. So, where is bodybuilding going with women and where does this leave competitors who do not want to leave the feminine side of bodybuilding. The good news is NPC introduced the Physique Division this year into the USA Championships. Yes, physique is suppose to be a softer version of bodybuilding. Yet, the USA Physique Division winner did not look like a scaled down version of a bodybuilder. She looked like a bodybuilder who crossed over and didn't drop enough muscle. Therefore, it looks like NPC is still going for the size in physique as well. It will be interesting to see the division outcome when it comes to the state level in 2012.
Again I ask is it worth it to compete? Yes, because one can lean down in preparation for more muscle development through training. A lean body takes back the weight in muscle development through training, it is the ongoing sculpting that takes time to achieve in development. This concept is the most important in bodybuilding as it gives the competitor their own signature look.
Two pictures I put into this blog, the LA Class 2011 and the USA 1992. The old body tan made us look light golden under the stage lights in 1992.
Happy Training.
 |
| LA Classic 2011 |
 |
| USA 1992 |
Friday, August 19, 2011
High Intensity Legs/Glutes/ Hamstrings
Today the intensity was heightened for legs with pyramids, high reps, and super sets. We had five competitors so for maximum performance we broke off into groups of two and three.
Group of 4 super sets: tempo here was go go go go, rest 30 sec go go go go rest 30 sec. till all 4 sets were completed with each one pyramided to the competitors strength.
Sitting knee extensions x 25 x 4 sets pyramid up
Sitting knee extensions focus on tear drops x 25x 4 sets pyramid up
Lying hamstring curls x 25 x 4 sets pyramid up
Standing glute kick backs x 25 x 4 sets pyramid up
Total 400 reps
Group of two super sets pyramided up in weight. Tempo was go go rest 30 sec go go rest 30 sec.
Incline leg press x 10 x 5 pyramided up ending with 4 plates each side.
Seated leg press x 10 x 5 the whole stack 350 through all 4 sets.
Total reps 100
Ultimate squats: no super sets, pyramided, deep to the floor.
Free weight squats 15 x 4 sets #95, #115, #135 reps counted if butt hit marker off floor.
Since we had groups of two and three I didn't have the other three competitors routine to blog.
A great conditioning training session my legs were numb when I left but felt so good. Always, I down my amino acids then a protein drink after training.
Happy Training!
Group of 4 super sets: tempo here was go go go go, rest 30 sec go go go go rest 30 sec. till all 4 sets were completed with each one pyramided to the competitors strength.
Sitting knee extensions x 25 x 4 sets pyramid up
Sitting knee extensions focus on tear drops x 25x 4 sets pyramid up
Lying hamstring curls x 25 x 4 sets pyramid up
Standing glute kick backs x 25 x 4 sets pyramid up
Total 400 reps
Group of two super sets pyramided up in weight. Tempo was go go rest 30 sec go go rest 30 sec.
Incline leg press x 10 x 5 pyramided up ending with 4 plates each side.
Seated leg press x 10 x 5 the whole stack 350 through all 4 sets.
Total reps 100
Ultimate squats: no super sets, pyramided, deep to the floor.
Free weight squats 15 x 4 sets #95, #115, #135 reps counted if butt hit marker off floor.
Since we had groups of two and three I didn't have the other three competitors routine to blog.
A great conditioning training session my legs were numb when I left but felt so good. Always, I down my amino acids then a protein drink after training.
Happy Training!
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