Day 3 – Flexing my glute muscles

Day 3 – Flexing my glute muscles

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Day 2 I had a handful of Almonds

Day 2 I had a handful of Almonds

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Day 1 A lot of frustration

Day 1 A lot of frustration

Chicken Salad

This morning I was awaken early by my phone ringing. On the other end was a very WIDE awake Fadi. His voice sounding very enthusiastic for me to get up and start my day. I on the other hand wasn’t ready to get out of my sleeper. I had stayed up till the wee hours of the morning researching different websites for Trucker Exercises and what kind of FREE downloads were available for my iPhone to help monitor my activity level throughout the day. The APP I downloaded to my phone was “Pacer”. I based my decision on reading the reviews and the ease of use.

I knew that I needed to do cardio first thing before I ate breakfast. So I got my dog Trip out of the truck and began walking at a brisk pace around the perimeter of the TA truck stop in Barstow, CA. We walked for a total of 45min and covered just over 2 miles of real estate.

Fadi had told me to make sure I drank plenty of water throughout the day I only consumed 3 – 16oz bottles.

I only ate 1 meal today and that was a Spinach salad with 1 grilled Chicken breast. I put my Lite Ranch salad dressing into a soup bowl and lightly dipped eat bite. Salad dressing can be the culprit to making a salad not so healthy. With this in mind I dip instead of smother. I also ordered a piece of grilled white fish with lemon pepper to eat later today.

Daily Steps

I was asked to measure my waist and thighs. This was quite the eye opener when I saw what my measurement were:

Waist 34.5″
Thighs 25″

Those measurement sound like a mans. Now I have a number to go with the reason I hate mirrors. At least living in a truck elevates me having to look at myself.

My intention today were to unhook my tractor from my trailer and find the nearest Walmart or Stater Brothers to buy grocery’s and some fitness bands. Unfortunately I didn’t get the opportunity to do that but I will tomorrow. I learned that my truck has a head gasket going bad and I was trying to weigh out my options. Bottom line is my truck may not make it back to Georgia. I had to cancel an oversize load and now had to start looking for something lighter to put on my trailer. This has put me under a lot of frustration and stress.

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Work Out The Full Body

Work Out The Full Body

This is a workout that uses multiple muscles with every exercise! It’s important to mix up your workouts from time to time with a full body workout instead of focusing on the same muscle groups every other day. It made our team really sore which means it works! We’d love to know what you think about it! Check it out below and let us know your thoughts.

Warm Up: 5 minutes of cardio
Time: 45 minutes
Two repetitions per set

Set 1

Standing Side Crunches
Reps: 25 per side
Tips & Tricks: Stand with your feet hip width apart, knees slightly bent and the core engaged. Lift the right leg, bending the knee at a 90-degree angle turning the thigh out to the side. Place hands lightly behind head, elbows out. Crunch your right elbow to the right knee.

Incline Sit Ups
Equipment: Find an incline bench. This exercise will work best if you have a support bar under which to hook your feet as well.
Reps: 20 per set
Tips & Tricks: Lie down so that your upper body is facing downhill. Place your hands behind your neck or on the side of your neck. Make sure your abs stay tightened. You should rise up until your entire back is off the bench and lower back down until your shoulders touch the bench.

Set 2

Reverse Pull-Up / Reverse Chin-Up
Equipment: Pull up bar
Reps: 15 per set
Tips & Tricks: Inhale and pull the chest to the bar, keeping the body upright and puffing out the chest. The elbows should be pointing more-or-less forward (can use a stool or chair to make easier)

Bench Bridge/Hip Lifts
Equipment: Bench
Reps: 25 per set
Tips & Tricks: Lie on your back with your heels on the bench. Lift your hips to be parallel with the rest of your body and lower them to the ground, focusing on your glute muscles throughout.

Set 3

Opposite Arm Opposite Leg Extensions
Equipment: Bench
Reps: 25 per side
Tips & Tricks: Position yourself on your hands and knees on the bench. Slowly extend one arm and the opposite leg and lower. Repeat with the other arm and opposite leg.

Push Ups on Bench
Equipment: Bench
Reps: 15 per set
Tips & Tricks: Position hands parallel with elbows on bench, keep body in a straight line while lifting and lowering.

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Building Muscle with Static Contractions

Building Muscle with Static Contractions

Performing weight training exercises that involve static contractions is a great way to create the most muscle mass and strength through the smallest amount of movement and time. Static training involves taking a weight and holding it in a fixed position for several seconds. Today’s workout will focus on incorporating this technique.

Warm Up: 5 minutes of cardio

Focus: Chest, Arms, Legs, Core

Time: 45 minutes

Set

4 repetitions 

Incline Chest Press

  • Equipment Bench; free weights
  • Reps: 30 seconds of reps; 30 seconds holding (for a total of two minutes)
  • Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Hold the static contraction in the open position, where elbows are in line with the shoulders

Squats

  • Equipment:  Dumbbell
  • Time: 30 seconds of reps; 30 seconds holding (for a total of two minutes)
  • Weight: 15 lbs
  • Tips & Tricks: Hold the dumbbell to your chest as you squat down to a seated position and rise up; hold the static contraction in the seated position, with knees over ankles

Lateral Pulldown  

  • Equipment Seated Pulley Machine
  • Reps: 30 seconds of reps; 30 seconds holding (for a total of two minutes)
  • Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Hold the static contraction and focus on isolating your lateral back muscles as you pull down

One Arm Row with Double Hold

  • Equipment:  Dumbbells
  • Time: 30 seconds of reps; 30 seconds holding (for a total of two minutes)
  • Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Position yourself in a split squat with one leg bent and row with the opposite arm; on the static contraction, place feet together and hold the contraction with both arms at the same time

Cable Flies

  • Equipment: Pulley Machine
  • Reps: 30 seconds of reps; 30 seconds holding (for a total of two minutes)
  • Weight: Start at 30 lbs. or more; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Focus on the chest muscles and keeping the arms straight as you slowly pull them apart and together; hold the static contraction with your hands about two feet apart

 

 

 

 

 

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Chest, Back, Leg, and Cardio Supersets

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