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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: 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: The Multi-Tasker*

    April 30, 2014 Author: HulkE
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    The Multi-Tasker is an AMRAP-style workout. What’s AMRAP you say? As Many Rounds/Reps As Possible. If you’re familiar with GORUCK’s Training page, one who practices CrossFit, or a crazy meathead (-points at myself-), then this is a cringe worthy acronym.


    This particular workout is to be performed as a circuit: complete one exercise then move on to the next. Although it is only 4 exercises with 4 reps each exercise, this workout can sneak up on you quick. Make sure to get your stations at the ready ahead of time. We’re looking for total rounds completed during a set time. How long you rest and what you do between each set is entirely up to you. And as always, STAY TRUE TO FORM.

    With GR events, you’ll never know what the Cadre wants you to do until you’re instructed to do so. The Multi-Tasker is meant to keep you on your toes but keep you moving, while at the same time testing your abilities to concentrate.

    This is a gym friendly workout…well, figuratively speaking. You will be hogging a squat station for some time. If you’re lucky, grab 2 Olympic bars (one on the ground ready for the power clean/push press combo and one prepped for back squats). So be prepared to make gym-emies. It can be done at home as long as there’s enough space and can be easily modified by using sandbags or a heavy ruck.

    It’s you versus the clock. How many complete sets can you do? Only you will know so keep your head in the game.

    Stay strong, keep breathing, and don’t stop.
    -HulkE

    What you will need:
    Foam Roller
    Rowing machine or jump rope
    Timer, Clock, or Watch
    Olympic barbell (preferably 2)
    Squat rack
    Various weighted plates
    Dumbbells

    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:
    4 exercises, 4 reps each exercise, AMRAP in 1-hour
    1 – 1:30 minute rest between sets

    Note:
    This workout is flexible. You can stick with one weight load for each of the exercises or adjust as you see fit. Personally, I start off light with each of the exercises then progressively add more weight as I continue more sets. The thirst for Iron never stops!

    *The Multi-Tasker is what my girlfriend decided this workout should be called considering all its “moving parts” and testing one’s ability to concentrate.

  • 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.

  • Hulk Out: Demon Workout

    November 26, 2013 Author: HulkE
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    It’s earned this name mainly because of it’s unholy number of 666: 6 exercises, 6 reps each, 6 sets total. Although the numbers look low, it’s very deceiving and meant to be treated like a non-stop circuit.

    DO NOT…I repeat…DO NOT BLAZE THROUGH THIS WORKOUT! You are not racing anyone. There is no timer involved except during your rest breaks between sets. Again as mentioned in my bio, I’m a stickler on technique. So focus on your form and your breathing.

    You will need space. Yes, you will hog a workout bench at the gym. Yes, you will hog all the dumbbells. Regarding that, you should separate dumbbells for each of the listed exercises below (i.e. dumbbells heavy enough to push your muscles through chest presses, dumbbells heavy enough for a bent over single arm row, dumbbells that you can do overhead tricep extensions with, and dumbbells for hammer curls – unless weights overlap).

    Stay strong, keep breathing, and don’t give up.
    -HulkE

    What you will need:
    Foam Roller
    Rowing machine or jump rope
    Lots of dumbbells for various exercises
    A workout bench or something, flat, sturdy and stable to lay on/lean over/sit
    A weighted plate

    Warm-Up:
    10 minutes of foam rolling

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

    Workout:
    6 exercises, 6 reps each exercise, 6 sets
    Rest for 1:30 – 2:00 minutes between sets

    Alternating Dumbbell Press

        -laying on a flat bench

    Weighted Plate (or dumbbell) Raise

        -Raise weight to shoulder height, 3 second pause, raise to overhead, then lower to start – That’s 1 rep.

    Single-Arm Bent Over Dumbbell Row

        – 6 reps with one arm then switch.

    Seated Tricep Overhead Extension

        -Keep your back straight while seated and perform 6 reps with one arm then switch.

    Alternating Bicep Hammer Curls

    Pistol Squat

      -With your back straight and while looking forward at a mirror, perform 6 reps with one leg then switch.

    Rest.

    Note:
    Each exercise, excluding the Weighted Plate Raise, should take you about 3 second to lower the weight and another 3 seconds to raise it and vice versa. Feel the squeeze of each muscle; focus on that breathing. This is all about control and strength. AGAIN, speed is not the focus.