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Jungle Gym Bicep/Tricep Blasters!

Bored of your gym routine? Arms stop growing? Try the 10in30

Jungle Gym Bicep and Tricep Blasters!

Build big bad biceps and trump truly tremendous triceps! Take a break from dumbbells, leave the barbell at the gym, forget cables and curl machines. You’re going to use something that weighs WAY MORE:

YOUR BIG OLE SELF!

You’ll be using your own bodyweight to blast the heck out of your upper arms and get a pump like no other. That’s because you’ll do dropsets of both bicep curls and tricep extensions with more weight than you normally curl and press with your triceps. How are you going to do that, you ask?

Your lats are going to help out a bit in order to allow your biceps and triceps to lift more weight, namely YOUR bodyweight. That’s right, the lats will assist both the biceps during curls and the triceps during extensions. In fact, you will see some swelling on your lats as well.

So get yourself a Jungle Gym suspension system and do THIS:

So that you don’t have to lower the handles for triceps after you do curls like I did, (tri’s are stronger than bi’s) just keep the handles at the same height for both sets but be sure to start really low so that your triceps get a damn good workout in the first few sets. It might be too hard for your bicep curls, so use more of a rowing motion, putting your back into it and bringing your elbows back behind you a bit. Don’t row too much, only as much as you need to finish your 6 reps. Cool?

“So how many reps? How many sets? Alternating? Back to back? What will I do???”

HERE’S WHAT YOU’LL DO, BIFF!

If you are already a premium member, simply go to the premium Workout of the Week 666 page. If you haven’t chosen your user name, check your email for the 10in30 Welcome message with the subscribers only link to choose a username. Once you choose your username, you’ll have access to 10in30 Premium like this workout, charts, and the member forum where you can ask questions and connect with others doing the same workouts.

Why do I recommend the Jungle Gym vs the TRX suspensions system? Because it costs only $50 compared to $100 or more. See THIS PAGE for my writeup on the many exercises you can do with it.

Not the Shake Weight—the Shake Weight DVD!

The Shake Weight might not be on your wish list for Santa, but perhaps you’d like to order this DVD instead:

Ladies, “skinny” is a bad word.

jamie baird

Would you call her "skinny"? She too buff for ya?

We often hear people compliment others, usually girls, by saying, “Wow, look at you; you’re so skinny!” or something similar. While their intentions are good, hopefully they are referring to her lack of fat instead of what “skinny” really means.

The difference between skinny and fat

For technical purposes, or as technical as I can get on this here fitness forum, “skinny” refers to a lack of mass, or more specifically, lack of firm muscle.

On the other hand, when you say someone is “fat”, you’re clearly describing their excess body fat, not the excess lean muscle they have; duh. That part is easy.

So, you see, skinny is NOT the opposite of fat. Describing someone as “skinny” refers to the lack of muscle one has, and describing someone as “fat” specifically talks about body fat.

Therefore, you can be skinny AND fat at the same time; the worse way to be. This is when you have too much fat on your person, while not having enough muscle to give your body a decent shape, not to mention the functional purpose of muscles.

That’s why “losing weight” is not specific enough. You can’t just lose overall weight without considering how much fat you lost (good) and how much of that was muscle (bad). You want to keep as much muscle as you can, because as it has been said many times on here and pretty much everywhere else; muscle burns fat.

Having muscle on your body requires energy to maintain it, thus burning fat in order to keep the useful muscle you just earned. And it’s obvious that pretty much all men want to build and keep muscle, but not all women are aware that building muscle makes them loose fat. Muscle also gives the body a much better body composition and therefore, a sexy physique.

Who’s skinny, who’s fat, who’s hot?

skinny legs

skinny fat

fitness model

Picture one: Skinny legs. She does not have much fat as you can see from her firm legs and abs, but neither does she have much muscle. Not terribly bad, and great for fashion (although I don’t know why) but you can do much better. And men; what do you think, hot or not?

Picture two: Skinny fat. This is what I described earlier. Does not necessarily have a big barrel of a stomach nor does she resemble an elephant. However, her fat percentage is quite high, and her muscle is super low. She is technically obese. Sexy, isn’t she!

Picture three: Low fat, high muscle without looking like a manly buff chick. Amanda Carrier is a Maxim and fitness model. She works out. And not just by running around, which is ok for burning fat, but to get a strong, lean, sexy body like this you must hit the weights. This is meant for women since, like I said before, men already know they should hit the weights.

saggy butt

^ Sorry, but I had to post this so that you see another example of skinny fat, from a “reverse perspective”.

Saggy butt syndrome. Again, she does not have thunder thighs or a giant, space-hogging bean bag of a body, but neither does she have enough muscle—at least on her butt—to make it attractive. And some of you might give me crap about how, “We’re all different. Not everyone likes what YOU like.” or “Maybe some men like that!” Well good luck with your saggy butt and your saggy-butt loving man. Looks like you scored. I wish you well.

For the rest of you, lifting weights will give you a strong, sexy body and firm behind that will own the Vegas pool or beach next summer. Or for that matter; this winter in Mexico! F*ck cold weather!

For a firm behind:

woman squatting

Squat with heavy weight using a barbell on your shoulders so you don’t have to rely on your hands to grip such heavy weight. It should be heavy enough that you can barely get to 12. You can use heavier weight if you have a squat rack as pictured above so you can just walk up to it and put the barbell down right from your shoulders. If no rack, then use a weight that’s light enough that you can easily press it above your head when you’re done with the squats.

Press your shoulder blades together, arch your back, stick your butt out and go all the way down so your butt touches your ankles. This will give you a really good stretch in the quadriceps, hamstrings, and buttocks muscles which will get them to grow into firm sexy curves. Do a set of 12 reps, rest for 1 to 2 minutes, and repeat twice for a total of 3 sets.

Then do step-ups or lunges, again with a barbell on the shoulders. 3 sets of 12.

Squats, step-ups and lunges will not only help your lower body, but will also do tremendous good for your core/abs, help kill fat, and tone up your muscles all over your body! No one will call you “skinny”, let alone “fat”, but will most likely refer to you as “hot” or the more formal, “effing hot”.

Lesson:

Ladies, don’t be afraid of lifting heavy! It can only do your body good, and you can ease up if you feel you’re getting too muscular. BTW, you won’t suddenly look like a bodybuilding competitor by accident, don’t kid yourself. It would require a deliberate effort to get really lean and build a ton of muscle, especially because of the low testosterone levels in women. In fact, think about it; it’s kind of insulting to the true body building women—saying that you might get like them without really trying to.

 

 

CHEST & ARMS BOMB!

deltoids "rotator cuff"

Today, was Chest and Arms, with a hint of Rear Delts and Rotator Cuffs as pictured above. Have I mentioned that it’s a good idea to do some opposite sets when you’re targeting a specific body part? For example, today was Chest, but to be well balanced and not start looking all lopsided with the chest curling in, I did some light upper back and delt work. Not to mention; I don’t want a shoulder injury from too much pressing like I had before.

This is also beneficial to the targeted body part itself. Apparently, the chest will get a bigger pump and will therefore perform better when you complement it with some back work. You can easily see that on the upper arms if you’re doing my GAIN 10lbs Friday Arms workout where you follow an intense shoulder workout with super drop sets of biceps, then immediately go to triceps.

Don’t believe me? Ask Arnold. Go ahead call him.

Here’s my workout for today:

INCLINE BENCH: X3
COMPLIMENTED WITH LIGHT WEIGHT BENT-OVER REAR DELT EXTENSIONS

INCLINE HAMMER PRESS: X4
COMPLIMENTED WITH BODY ROWS ON HORIZONTAL BAR

STRAIGHT HAMMER PRESS: X4
MORE BODY ROWS/DELT EXTENSIONS

ROTATOR CUFF EXTENSIONS, SIDES: X2
ROTATOR CUFF EXTENSIONS, TOP: X2

BAR BICEP CURLS WITH BOMBER:
SUPERSET: UNILAT CABLE CURLS 16 REPS. X3

TRICEP PRESS DOWNS V-BAR WITH BOMBER
SUPERSET: UNILAT CABLE PRESS DOWNS WITH BOMBER X2

REVERSE-GRIP BICEP CURLS WITH EZ BAR. NO BOMBER. “TWENTY-ONES”: 7, 7, 7!

FOREARM CURLS BEHIND THE BACK
FOREARM REVERSE CURLS ON PREACHER
FOREARM CURLS FRONT OF BODY

biceps bomber

I love the Bicep Bomber for really isolating the biceps. It also works great for the tri’s during press downs, both unilateral and bilateral because it makes sure your upper arms are not rotating at the shoulder. Be sure to adjust the height so your elbows are a little below the bottom edge of the Blaster, and press it to your body when curling or doing tricep-press downs.

I had a few guys ask me about it at the gym and one dude tried it, and really dug it. At $29, it’s an inexpensive new gadget to get you excited for arms day again.

THEMS Rotator Cuff Extensions are fucking-fantastic for making your rear delts explode!

deltoids "rotator cuff"

You do them enough and you’ll quickly see that little bump behind your shoulder that you hadn’t noticed before. Gives your shoulders a much more massive appearance since there’s an additional muscle taking care of the rear shoulders. Since the delts and especially the rotator cuffs are pretty fragile, be sure to use light weight, high reps. I did 12 reps each set.

ALSO, don’t forget to vary your grip on barbell curls. The additional cable curls will help you out with that, but it’s still good to do 1 set of straight barbell curls, 1 set of wide grip, and one of narrow or EZ bar.

____ SEE YA AT THE GYM _____

,

Shoulders, Biceps, Triceps!

Yesterday, was the first day of working out since I got what appeared to be another flu. Maybe it wasn’t the flu since I got over it in less than a week. Either way, I didn’t do much besides Deep Pushups and a few sets of pullups here and there. No visit to the gym since Friday (one week ago).

I went with my comfort food: Shoulders/Arms. Need inspiration, do ya? Let me know if this is enough of a workout, yes?

Shoulders:
shrugs/shoulder press
seated arnold press+standing DB press

Arms:
Barbell curls: wide, narrow, norm,
Rope curls
Tricep vbar pshdns
Standing Tricep extensions
Rope tricep pushdowns
Handle, overhead extensions
Skull Crushers (back of the head)
Incline bench hammer-twist curls
Seated noBackrest, hammer-twist curls

Most were back to back super sets or tri-sets. I like to do 2-3 sets of Biceps back to back, while lowering the weight to max-out 3 times. Then, immediately move on to Triceps and do the same; 2-3 sets back to back, before going back to the Shoulders Shrugs/Military Press Superset.

Hardly any rest except for walking to get a drink of water after around 4-5 sets. Again, sweating like a  ______! Who needs cardio?! (I’m open to suggestions on what to put in the blank since I say this so often) Go ahead and ask if any of the above exercises are not clear.

CHEERS AND GOOD LUCKS!

______________****_______________

Double workout.

Yesterday, I was feeling a little tired during my mid-day workout. But at night, around 7pm, I felt great, so I went with an additional workout! It was a circuit combo of arms and chest. Since I did 5 sets of bench press during the day, this time, all I did was deep chair pushups with elevated feet for chest.

Here’s my entire 2nd workout:

70# military press: 3x, 10 reps

Pullups: 3x: wide pronated grip, narrow supinated grip, narrow parallel grip

Using Bicep Blaster:
70# EZ
Tricep bar hammer curls
Supinated Dumbbells

Tricep pushdowns V-bar
Overhead tricep ext with tricep bar: only 1x (i think i forgot these after the first set)
Deep Chair Pushups – 3x

I had virtually no rest until I was done. I even did a few burpies and high jumps, but I was too dead, so it wasn’t enough to count. You know what’s cool? My daughter saw me last night as I was preparing for my workout with no shirt on, and she says, “Wow, dad, you’re looking ripped.” <– JOY. ha, the simple things that encourage us, eh?

____