1.Hammer strength pullover machine- 250×10+5 partials, 275×6+4 half rep static holds
2. Hammer reverse pulldowns- 210×7,4,3 rest paused
3.Underhand bb rows-255×7, 275×8…. i do these super strict so it limits the weight i can use. really getting a good contraction in the back on every rep.
4.rhomboid rows on machine 175x10x2
5. Shrug machine deadlifts w/ shrug at top 360x10x2
6. Reverse pec deck 130×8 drop 100×6 drop 70×10 super strict with 2 sec contractions at top and 3 count negatives
1. Standing calve raise 160x 10 (10sec stretch, 5 sec contraction)
2. Lying leg curl 120x 9,5,3 … 5 second negatives on each rep, 15 bottom partials on last rp
3. hack squat 270×15, 310×10, 410×8
4. ad/abductor superset 205x15x2….3sec stretch, 3sec contractions
Hey everyone!
I’m back!!!………. Holidays are over and it’s time to get back in action and add some more content to my site. This week I’d like to address a few foods that most people overlook when planning out their weekly nutrition. Hopefully, most of you are planning ahead and setting time aside for your food preperation. Not to shy away from the main purpose of this particular article, but when it comes to losing fat, building muscle, or just getting into a little better shape nutrition is of the uttmost importance. If your not taking time to plan out and prepare your foods then you might as well quit. Your never going to succeed!!!!!!! Look at it like this, when your at work and your boss gives you a task for say a presentation, do you just wait till that moment and wing it? Of course not. The same logic applies here. If you did that at work you’d be fired. Likewise, if you approach your fitness with a “wing it” train of thought your going to be fired from that to. So take some time every week to cook and plan your meals and snacks out. I promise if you do this it will lead to better results by far. Without further ado, here is my list of 6 foods you may overlook when planning your meals.
#1. Egg White noodles
These are found in your local grocer usually under the name “NO YOLKS” …There aren’t any notable cancer fighting properties or anything like that, but they do contain egg white protein. At 9g protein per serving and 42 g carbs this food is ideal for those who do not want to eat huge amounts of meat. The noodles themselves are a complete protein and will help to induce dietary thermogenesis better than other carbohydrate sources void of protein. Now, keep in mind that there’s not enough protein in the noodles themselves to just eat the noodles alone, but what it does is allow you to eat less of your protein serving at that meal. For example, 1cup of egg noodles and a low-fat stick of string cheese will give someone 16-18g of complete muscle-building protein.
#2. Pineapple
Everybody sees pineapple in the super market but let’s face it, it’s kind of a pain to prepare. To convince you of the benefit to cost ratio here are 7 benefits of eating pineapple
- They are full of vitamins and minerals!
Pineapples are loaded with vitamins and minerals including vitamin A, vitamin C, calcium, phosphorus, and potassium. It is also rich in fiber and calories. On top of it all, this fruit is low in fat and cholesterol.. All the nutrients it contains promote good health.
-Prevents Cough and Colds
Since pineapples are rich in vitamin C, it can fight off viruses that cause cough and colds. Even when you are already infected with such ailment, pineapples can help you. These fruits have bromelain, which is effective in suppressing coughs and loosening mucus. Eating pineapples while taking the right medications prescribed by the doctor for your sickness can help you recover more quickly.
-Strengthens Bones
Pineapples are also popular for their ability to build and maintain strong bones. This is because these fruits contain manganese, which is a trace mineral that your body needs to build bones and connective tissues. In fact, if you consume a cup of pineapple, you can already get 73 percent of your total body requirement for manganese.
-Keeps Gums Healthy
People are always very concerned with their teeth that they sometimes fail to give importance to the gums, which are equally essential since they hold the teeth in place. If a person has unhealthy gums, his/her teeth would be in bad condition, and eventually will fall out. Eating pineapple will strengthen your gums that will help keep your teeth healthy and strong.
Lowers Risk of Macular Degeneration
Pineapples are known to prevent different kinds of ailments. One example is macular degeneration. This disease, which is the primary cause of vision loss in adults, is caused by damage to the retina. Reading, recognizing faces, and doing daily activities can become a lot more difficult because of this problem. Including pineapple in your diet can lower risk of this disease by as much as 36 percent. This is because this fruit contains beta carotene that is good for our sense of sight.
-Alleviates arthritis
Since these fruits have anti-inflammatory qualities, eating pineapples can greatly alleviate the pain of arthritis while at the same time improve the condition by strengthening the bones. Apart from arthritis, it can also improve other similar conditions like carpal tunnel syndrome and gout.
- (AND MOST IMPORTANT FOR BODYBUILDERS)Improves Digestion
Bromelain found in pineapples work to neutralize fluids to ensure that they are not too acidic. It also helps regulate the secretions in the pancreas to aid in digestion. Apart from that, since bromelain has protein-digesting properties, it can keep the digestive track healthy.
#3. Kale
For a green, kale is unusually high in fiber. This helps create the bulk you need to fill you up and to keep you full for a good amount of time. Kale is also an excellent source of nutrients, especially vitamin A and calcium. With a combination of vitamins, minerals, and phytonutrients, kale is a dieter’s dream food.
#4. Pistachios
The nuts are rich in mono-unsaturated fatty acids like oleic acid and an excellent source of antioxidants. Regular intake of pistachios in the diet help to lower total as well as bad LDL cholesterol and increase good HDL cholesterol levels in the blood. Research studies suggest that Mediterranean diet that is rich in dietary fiber, mono-unsaturated fatty acids, and antioxidants help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile. Also pistachios are rich source of many phyto-chemical substances that may contribute to their overall antioxidant activity, including carotenes, vitamin E, and polyphenolic antioxidant compounds. Research studies have been suggestive of that these compounds help body remove toxic oxygen free radicals and thus, protect body from diseases, cancers, as well as infections. Lastly, pistachios are an excellent source of vitamin-E, especially rich in gamma-tocopherol;contain about 23g per100 g. vitamin E is a powerful lipid soluble antioxidant, essential for maintaining the integrity of cell membrane of mucus membranes and skin; offers protection from harmful oxygen free radicals.
#5. Seaweed
Sea vegetables are rich in vitamins, minerals and trace elements. The kelp family (kombu, wakame and arame) is an excellent source of iodine and has about four times the iron of beef. Arame has more than 10 times the calcium as milk. Nori, the seaweed wrapped around sushi rolls, contains protein, calcium, iron, potassium and more vitamin A than carrots.
#6. Kamut
An ancient relative of durum wheat, kamut increasingly is used as an alternative to regular wheat. It has 20 to 40 percent more protein and is higher in lipids, amino acids, vitamins and minerals. Moreover, it can be tolerated by some with sensitivities to regular wheat. Kamut can be found in some packaged pastas, bread, cereals and crackers.
There are definitely many more foods than this you can incorporate into your nutrition and I will be touching on them in future articles.
Hope you enjoy!
Trainer Adam
Everyone please visit my articles page to see my newest article. There is much more to come. Every week we will be adding new content. Enjoy
I can’t wait to get this site up and runing!!! There are so many options I’m gonna have to play with it for awile (thats what she said)….. Anywho, my offseason is starting off great, but dont they all??… I’m really excited to grow and be a legitimate heavy weight…. i wish i would have been as serious the last few years as i am now about competeing. I’m human to. I really needed to spend the last few years in my shell and kinda have a breaking out party. I had several people tell me now that i have potential (a funny word considering noone really knows what that is). But, it has motivated me to see what that potential is….. and allthough my site isnt up yet and i dont have a tone of followers as of today i know that in 5 years i’m gonna have more than i know what to do with, i cahallenge each and everyone of you to break through your plateus, fight your demons, and challenge yourself to see what your individual potential is. Do you need to compete?….HELL NO!!!!….In fact im not even a HUGE fan of competition, I love training my ass off and eating right, but competition comes with not only a lot of responsiblities from the clients im training, but also alot of pressure from my peers in the industry. I dont like it at all, but I will admit that the longer im around the more it fuels me……So what fuels you?….Now get your ass off the couch and go train like there’s no tomorrow!!!!!!
p.s. I know my grammar sucks …….pics to come!
Website under construstion……. Welcome….In the following weeks we will be up and running and these are some of the features you can look forward to enjoying.
-weekly blog
-video tip of the week
-comprehensive articles on nutrition and training
-links to tons of information to educate the reader
-a comprehensive srvices list for every budget
-online training and nutrition
-testimonials and client before and afters
-trivia with prizes!
And much much more. Please like my page on facebook and check back later in the week for updated content!
Happy training and I look forward to helping each and everyone of you reach your goals!
