My Workout Log – 4-Day Split: Routine A – Back
In this blog, Nick shares his 4-Day Split: Routine A – Back log to demonstrates that BodyByFadi Virtual Trainer workouts are easy to follow and precise. Fitness Expert Fadi Malouf is behind the cutting edge advice and uses the Virtual Trainer to coach clients worldwide.
Thanks for sending me 4-Day Split Routines: 4-Day Split: A: Back: A. I completed it on 2/18/14 in 49:41.
Here’s My Log:
Close Grip Pulldown | Cables:
Set Reps Weight
1 10 180
2 10 180
3 10 180
4 10 180
Bent Over Row | Dumbbells:
Set Reps Weight
1 10 65
2 10 75
3 10 85
4 6 96
T-Bar Row | Barbell:
Set Reps Weight
1 10 125
2 10 145
3 10 170
4 10 170
Standing Wide Row | Cables:
Set Reps Weight
1 8 180
2 7 180
3 8 180
4 8 70
Self Row | Bodyweight:
Set Reps Weight
1 10 0
2 10 0
3 10 0
4 10 0
Thanks,
Nick
Supersets For Improved Strength
Reasons For The Warm-Up Part I
Most athletes warm up before working out or competing to improve performance and to help prevent injury.
But to come up with a complete answer, you must be specific. What kind of warm-up are you doing? For what kind of activity are you warming up and what is your current conditioning level.
In this 2 part series you will discover the theoretical purpose of warm-up exercises, the psychological factors created by warming up and 4 styles of warm-up that will help improve your game!.
Physical Purpose Of Warming Up
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Increased Muscle Temperature
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Improved Metabolic Adjustment
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Increased Velocity Of Nerve Conduction
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Increased Capillaries Opened In Muscle
Psychological Factors Of Warming Up
- Skilled performance improves with activity identical or directly related to actual workouts and corresponding sports activities.
- Prior physical activity improves the “mental set” or attitude of the athlete, especially when the activity is related to the workout or corresponding sporting activity.
- Increased arousal or enthusiasm, eagerness and mental readiness.
One potential drawback of warming up is: Fatigue
Don’t mistake a good warm-up session for your workout.
Field Warm Up
This is the first of 4 warm-up styles you will learn over the next 2 blog posts.
Field warm-up is an athletic series of exercises done on an open field used for outdoor or indoor. Performed at a light pace with some stretching similar to bootcamp style exercise not using any equipment, jogging and light calisthenics are examples.
Coming In Our Next Posting
Interval Warm Ups / Bar Warm Ups / 430’s Dynamic Treadmill
The Overlooked Aspect Of Stretching
Stretching is one of the most overlooked aspects of a workout program / active lifestyle. The reality is that our bodies are designed to move on a near constant basis. But modern lifestyles have drastically changed human behavior and routines to a more sedentary lifestyle.
Hard physical labor has been replaced with more sedentary “mental” work styles which involve sitting at desk or standing in one place for extended periods of time.
A way to combat this sedentary lifestyle is to get up and MOVE. Take a walk, do some pushups and yes even stretch. And always, always- it is important to stretch your body before, during and after every workout. Stretching will keep your body warm and lubricated and it will help reduce injuries.
There are several ways to stretch. The two we will discuss are static stretching and ballistic stretching.
Static stretching is the typical method of stretching. Usually it is longer in duration lasting 30 to 60 seconds during each stretch. Ballistic stretching is the style Olympic swimmers use to warm up. They swing their arms back and forth very rapidly but smoothly to avoid injury. Both techniques work. But I recommend sticking mostly to the static technique and then add ballistic occasionally.
Stretching:
- Reduces muscle tension
- Improves performance
- Increases range of motion
- Increases flexibility
Stretching Tips
- Spend 10 – 30 seconds in each stretch. Don’t bounce.
- Good idea to stretch / warm-up at the same time.
- Perform before/during/after a work out and throughout the day.
- Along with stretching I recommend monthly or bi-monthly massage therapy. Deep massage helps the body eliminate lactic acid build up from weight training or other intense muscle activity.
- It is good to schedule chiropractic alignments.
Checkout your Virtual Trainer for many stretching routines!
