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  • Hulk Out: Back Day

    May 21, 2014 Author: HulkE
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    Oh Back Day…how I love you? Let me count the ways!

    1. A strong back = a great way to avoid future neck, shoulder, and back pain.
    2. A well trained back = a balanced physique (people tend to work their “push” muscles than their “pull” muscles).
    3. Helps improve posture – showcasing a “leaner” look.

    Back muscles are one of the most important muscle groups to ever work out (I’ll talk about Leg Day in a couple of weeks). Think about it, we use our back in almost everything that we do whether mundane like bending over to tie your shoe to getting out of bed or complex like bouldering and playing kickball (if you pitch to me, I prefer a baby bounce pitch…). So yes, it’s key to keep your back strong.

    Pull-Ups, Rows, and Deadlifts are the three quintessential exercises that workout your back, including the many variations out there. For this week, we’ll focus on the deadlift – my fave!

    With the Olympic barbell set on the ground with your starting weight, stand center of the bar with your feet positioned at shoulder distance apart and toes pointed at a 45-degree angle. Squat down with your knees and use a reverse grip to grab the bar. Take note that your elbows should be on the outside of your knees. Dip your hips down so that you are no longer bent over the bar and slowly stand up. Your arms should be straight with a slight bend at the elbow. As you stand, the bar should be raised up to your hips (slightly above or below depending on the person). Slowly lower the weight back down to the ground. That’s one rep. Keep your back straight throughout the entire exercise and your eyes should either look up or forward.

    Whether from rucking with XXX lbs of weight on you, heaving a giant log with your team on all of your shoulders, or stepping up to carry a casualty, you and your team will need your back to be healthy and strong. The last thing you’ll ever want to do during a GR event is to throw out your back while changing socks – so take care of yourself!

    Stay strong, keep breathing, and finish your m@#$%r f&*#@n’ set!
    -HulkE

    What You Will Need:
    Foam Roller
    Jump Rope OR Treadmill, Track, or any place that you’re comfortable doing a light jog
    Pull-Up Station
    Cable Station
    Dumbbells
    Olympic Barbell + Weighted Plates

    Warm-Up:
    10 minutes of foam rolling

    5 minutes of jump rope or 15 minutes light jogging

    Workout:
    4 exercises, different sets, various reps
    Rest for 1:30-2:00 minutes between sets.
    Rest for 2:00-3:00 minutes between exercises.

    Pull-Up (+ Seated Lat Pull Down Super Set): 3 sets of 8-10 reps

    • Set-up the Seated Lat Pull Down station before starting.
    • Starting from a dead hang, perform as many body weight pull-ups as possible.
    • If you can do 8-10 reps, great – you’ve completed your set.
    • If you cannot complete the 8-10 reps, quickly move to the Seated Lat Pull Down station and perform until the 8-10 reps have been completed.
    • That’s 1 set.

    Bent Over Neutral Grip Single Arm Dumbbell Row:  3 sets of 8-10 reps per arm

    • Using a flat bench, kneel over the bench.
    • Keep your back flat.
    • With a neutral grip, grab the dumbbell and slowly raise the weight so that your tricep is parallel to the ground.
    • Lower it back down slowly so that the dumbbell is hovering over the ground.
    • That’s 1 rep.
    • Complete reps then switch sides.

    Pull Through: 3 sets of 6-8 reps

    • Treat this as your warm-up to your next exercise – the deadlift.
    • Keep the resistance light and go slow.

    Barbell Deadlift: 9 sets

    12 reps ___________
    10 reps ___________
    8 reps ___________
    6 reps ___________
    5 reps ___________
    4 reps ___________
    3 reps ___________
    2 reps ___________
    1 rep ___________

    Note:
    Regarding the deadlift, try using only the lifting chalk (to dry out your hands and maximize your grip) only when needed and apply right before approaching the bar.  Keep your use of the wrist straps and belt to a near minimal and only towards the end of the workout set as the weight increases. The reasoning behind this is that it will help increase your hand and forearm (aka grip) strength and to strengthen your lower back.

    Also as you lift heavier, it will be easier to drop the weights between reps. It’s a common practice with those who do heavy, heavy deadlifts. Be mindful of your gym’s rules and do your best to be safe about it.

  • Hulk Out: Bell Ringer

    May 14, 2014 Author: HulkE
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    Kettlebells. Yep, we’re using them.

     

    Whether you’re tight on time or limited in space, kettlebells are a great go-to for quick and easy workouts at the gym OR at home. These odd shaped weights are perfect for momentum-based workouts.

    If you don’t have one or don’t have access to one, don’t fret. GORUCK sandbags can work in a pinch or with a bit of creativity, your full loadout ruck will do great.

    The Bell Ringer is technique driven and meant to be performed as a circuit. Feel free to blast through this workout. Again, you won’t need much for this particular workout – weight and space. That’s it.

    If you’re familiar with GORUCK events, then you know that your ruck is your greatest asset as well as the Cadre’s preferred torture device for PT. With the Bell Ringer, you’ll get a taste of what that’s like by using only a kettlebell throughout the entire circuit. Choose your weight wisely and NO SWITCHING WEIGHTS MID-CIRCUIT!

    Stay strong, keep breathing, and get swingin’.
    -HulkE

    What you will need:
    Foam Roller
    Rowing machine or jump rope
    Kettlebell

    Warm-Up:
    10 minutes of foam rolling

    3 sets of 500m row (1 minute of rest between sets)
    OR
    5 minutes of jump rope

    Workout:
    5 exercises, 10 reps each exercise, 6 sets
    1:00 – 1:30 minute rest between sets

    Alternating Kettlebell Push-Up

    • Lay the kettlebell on its side so that the handle portion lays it flat against the ground.
    • Start with your right hand on the kettlebell, go down, push-up while quickly switching hands and repeat with left side until your right hand is back on the kettlebell. That’s one rep.

    Kettlebell Overhead Press

    • Cradle the kettlebell with your hands around the rounded part (not the handle).
    • Start position is at chest level.
    • Press the weight overhead then back to the start position. That’s 1 rep.

    Russian  Kettlebell Swings

    • Keep your back straight throughout the exercise.
    • Have your legs at shoulder width apart.
    • Explode through the hips and raise the kettlebell up to shoulder height then in a controlled motion, lower the weight back down to the start.

    Sumo Squat with Kettlebell

    • Have your legs slight wider than shoulder width with your toes pointed at a 45-degree angle.
    • Keep your back straight throughout the exercise.
    • Use an overhand grip with both hands to hold the handle.
    • Go at a 30X1 tempo (refer to GORUCK’s Guide to Tempo Training)

    4-Count Flutter Kicks

    • The start position is both feet 6 inches above the ground.
    • Keep your legs perfectly straight and toes pointed throughout the exercise.
    • Cadence is a 4-count: 1, 2, 3, (rep #). Perform until all reps are completed.

     

  • Hulk Out: Shoulder Day

    May 7, 2014 Author: HulkE
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    Technically speaking, Shoulder Day can easily be lumped into Arm Day (Biceps/Triceps) workouts or in tandem with Chest Day. I tend to give Shoulder Day its own routine due to past injuries – I subluxed both of my shoulders playing sports. IT SUCKS!

    The Push-Press is a great exercise. It not only target your shoulders, but also work your bi’s, tri’s, lats, and traps – yes, go ahead and call me a meathead! Also, it works your legs and hips.

    Variations include the seated/standing military presses using dumbbells, Olympic bars and weighted plates, or the Smith machine. If you’re new to doing these kind of presses, I suggest using a Smith machine to get used to the motion while seated.

    For this particular workout, we’ll focus on the Push-Press as the heavy lift. It’s important that you warm-up thoroughly. Normally, there’d be an exercise or two before doing the heavy lift. However, I like to go straight into it! This workout is flexible enough that you can do the push-press later in the routine.

    The following link has a great step-by-step diagram + video of how to properly execute a push-press.

    Here’s a bit of a summary. You’ll need a squat rack with the Olympic bar adjusted to shoulder height. Approach the bar so that it touches your upper chest. Cradle the bar in a way that your triceps are parallel to the ground, the bar lays across your upper chest, and the bar rests slightly past your biceps.

    Keep your back straight, unrack the bar, and then step back a bit. You should have a loose overhand grip of the bar at this point. While keeping your feet shoulder width apart and fixed to the ground (your feet should not move at all), slightly dip your knees to not even a partial squat. As you explode up (i.e. stand up straight and tall), tighten your grip and press the bar overhead. Then lower the bar back down to your upper chest. That’s one rep.

    As you perform this exercise, your back should be straight the entire time. Breathing wise, you’ll want to exhale as you press the bar overhead and inhale as you lower it back down to start. Practice the motion a couple of times with just the bar and be careful to not hit your head as you explode up and lower down. This is about technique after all.

    So why shoulders (aside from strengthening my personal injuries)? Because with GORUCK events, logs. That’s all you need to know. The above photo makes fun of it, but you will encounter heavy logs from time to time. Whether it’s doing group or individual log PT, there will be plenty of times where you will be doing a version of a push-press. Throw in ruck presses or overhead ruck holds then you’ll see why it’s important to have strong shoulders. Another bonus: you’ll gain some extra padding (from muscle gains) on your shoulders for buddy carries. Your partner will thank you!

    Stay strong, keep breathing, and get to work.

    -HulkE

     

    What You Will Need:
    Foam Roller
    Rowing Machine or Jump Rope
    Olympic Bar
    Various Weighted Plates
    Dumbbells

    Warm-Up:
    10 minutes of foam rolling

    3 sets of 500m row (1 minute rest between sets) OR 5 minutes of jump rope

    Workout:
    5 exercises, different sets, various reps
    Rest for 1:30-2:00 minutes between sets.
    Rest for 2:00-3:00 minutes between exercises.

    Push-Press: 9 sets at a 30X1 tempo (See GORUCK Glossary for Tempo Training.)

    • Record your weight progressions for the following pyramid set
      -12 reps ___________
      -10 reps ___________
      -8 reps ___________
      -6 reps ___________
      -5 reps ___________
      -4 reps ___________
      -3 reps ___________
      -2 reps ___________
      -1 rep ___________

    Y-T-M: 3 sets of 6-8 reps

    • Adjust a cable station so that the handles are both at shoulder height.
    • In a controlled motion, pull the cables into the Y position. Return to start.
    • Pull the cables into the T position. Return to start.
    • Pull the cables into M position. Return to start.
    • That’s 1 rep.

    Weighted Plate (or dumbbell) Raise into Truck Driver: 4 sets of 8-10 reps

    Single Arm Elbow-Supported Dumbbell External Rotation: 3 sets of 6 reps

    • Perform this with the lightest weight possible first then adjust as needed.
    • GO SLOW!

    Dumbbell Shoulder Shrugs: 3 sets of 6-8 reps

    • For this exercise, make sure to apply a decent amount of chalk to your hands and/or put on wrist-straps.
    • With the dumbbells on the ground, squat down with your feet shoulder width apart (my preference), grab the dumbbells with a tight neutral-style grip, and while keeping your back straight and tall, stand back up.
    • When ready, keep the dumbbells close to your sides and shrug your shoulders.
    • Inhale as you shrug. Exhale as you lower the weights back down to your hips.
    • Your head should be at a relaxed and tall position, with your eyes looking forward.
    • Once reps have been completed, reverse the motion to lower the dumbbells back to the ground.
    • Depending on your gym/box, DO NOT DROP THE DUMBBELLS!

    Note:
    For another variation of the push-press, use dumbbells instead of the Olympic bar. The dumbbells will challenge your core more as well as your stabilizing muscles in your shoulders.

  • Hulk Out: Chest Day

    December 4, 2013 Author: HulkE
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    What’s the quintessential exercise when you think about heading to the gym to workout? WRONG! It’s flat barbell bench press. (If you got it right, then yay… have a cookie.)

    Regular ol’ flat barbell bench press is a great exercise to do at the gym for upper body strength. The main muscles being worked are your chest and the secondary muscles affected can vary depending on grip style, grip width, angle of stabilizing surface (i.e. incline, flat, decline, or malleable), and varying weights used.

    The following  simple workout revolves around the flat barbell bench press as the heaviest lift of the workout. The push-ups before benching are your chest muscles warm-up; the exercises after benching help work the muscles that flat bench didn’t hit.

    With the bench press, focus on the task at hand and visualize what you will need to do. Add the weighted plates that you want to press, add them to the barbell, and lock them in place with the appropriate safety clips.

    Soon as you’re ready, lay on your back and keep it flat against the bench during the entirety of each set and rep. DO NOT ARCH YOUR BACK DURING MID-EXERCISE.

    Adjust where you need to be before pushing off – I like to line my eyes directly underneath the barbell.

    Brace your core (keep your ab muscles tight) and keep your feet comfortably on the ground. DO NOT FLAIL YOUR LEGS/FEET AROUND DURING MID-EXERCISE.

    Place your hands. Normally, shoulder width apart works fine. If your gym uses notched, Olympic bars, “measure” where shoulder width is for you. For this particular exercise, an overhand grip will be used.

    Take a deep breath in. Unrack the weight, Keep holding that breath while slowly lowering it down to lightly touch your chest muscles. After that initial touch, push the weight as fast as you can upwards while exhaling.

    Once the weight is pressed back to the top and arms are straight (aka locked out), then you’ve completed 1 rep while doing full range of motion. Congrats!

    Now pause, take a deep breath in, and repeat until sets are finished.

    DO NOT BOUNCE THE WEIGHT OFF YOUR CHEST WHEN DOING ANY HEAVY BENCH EXERCISES. Failing to do so can lead to serious injuries and even death. So don’t do it. Be safe and have a spotter readily available regardless if you can bench the weight flawlessly or have initial concerns before pressing.

    Now I’m a gym guy and love Iron.  But this workout along with many of the workouts that I refer to can easily be adapted for non-gym goers. For this particular workout, various styles of push-ups and stretchy bands can do what Iron does.

    Stay strong, keep breathing, and be hungry.
    -HulkE

     

    What You Will Need:
    Foam Roller
    Rowing Machine or Jump Rope
    Flat Bench Press Station + Various Weighted Plates
    Dumbbells

    Warm-Up:
    10 minutes of foam rolling

    3 sets of 500m row (1 minute rest between sets) OR 5 minutes of jump rope

    Workout:
    4 exercises, different sets, various reps
    Rest for 1:30-2:00 minutes between sets.
    Rest for 2:00-3:00 minutes between exercises.

    Push-Up: 3 sets of 5-6 reps

    • Preferably on the ground
    • Maintain proper push-up position the entire time (feet together, hands shoulder width apart, back straight, core tight)
      -arms straight on the up
      -triceps (back of arms) parallel to the ground on the down

    Flat Barbell Bench Press: 9 sets at a 30X1 tempo (See GORUCK Glossary for Tempo Training.)

    • Have a spotter available
    • Record your weight progressions for the following pyramid set:
      -12 reps ___________
      -10 reps ___________
      -8 reps ___________
      -6 reps ___________
      -5 reps ___________
      -4 reps ___________
      -3 reps ___________
      -2 reps ___________
      -1 rep ___________

    Alternating Dumbbell Press: 3 sets of 6 reps

    • Laying on a flat bench.

    Dumbbell Flies: 3 sets of 6-8 reps

    • Laying on a flat bench.

    Note:
    To make your chest muscles really hate you for the next couple of days or to fully push your chest muscles, do 3 sets of 10 -12 reps of incline bench press before the flat bench and 3 sets of 10-12 reps of decline bench press after the flat bench. Choose your weights accordingly and have a spotter available.

    Carry a small notebook and pen and record all the weights that you’ve used for each of the above exercises. It’s a great way to track progress and plan future workouts.