TRX - more circuits!

To spare you the sob "I work 40 hours a week and barely have enough energy to get groceries" story, I decided to trudge a little further tonight after work and try a new location of my gym.

Best

Decision

Ever

This gym had a turf area, equipped with TRX bands, battle ropes, slam balls, sleds,... Needless to say, I was in heaven.  I didn't even know where to begin! I was so giddy, I felt like it was Christmas.  So I utilized this crossfit equipment that I usually don't get to play around with and turned a chest/tris day into a full body workout.

So many people ask me how I see all of this equipment and don't become overwhelmed.  I wish I had some super neat secret, but I don't. Just many long logged hours in the gym, plenty of reading and research, and lots of trial and error.  The more you learn muscle groups and how they interact with specific movements, the better you can customize your workouts to maximize your time with what you have available - not only with unique equipment but also when you get to the gym and it's so crowded you're limited as to what you can actually do.  This used to irritate me, now I really enjoy thinking of new exercises and don't even bother planning until I get there and scope out what's available.

For those of you who are unfamiliar with TRX - essentially it is a suspension system that utilizes your bodyweight to drive muscle fatigue.  You don't need weights or much space which makes this the ultimate solution to these crowded downtown gyms that we are so [not] used to.  Check out their website, you'll see some great workouts there and you may find that if you're new to the protein-shake-loving, grunt-inducing world this is a great place to start.  TRX is very easy to learn (and makes you look like you know far more than you actually do).

Here's what I did tonight:

(repeat three times)

A

135lb sled push

20x 16lb ball slams

20x 12kg kettlebell snatches

B

20x TRX push-ups

20x TRX tricep extensions

20x TRX Y fly

C

20x TRX single leg squat

10x 135lb straight leg deadlifts

10x 60lb power clean and jerks

D

20x 16kg kettlebell swings

20x TRX atomic pikes

20x regular push-ups

weekend circuits

Naturally waking up early on the weekends.... one of the many things I have begun to embrace as a post-grad.  No matter what day it is I always wake up at the same time, bright and early as if I have to go to work - even on the weekends.  I have begun to love this, not only because I have the entire day ahead of me, but because I can get the studio at my gym to myself.  When there aren't classes being taught (typically weekend mornings) I have found that I love to bring my music, plug it in to their massive sound system and set-up a circuit workout.  Here's what I did yesterday:

repeat 5x

20 battle rope double arm slams

20 battle rope lateral waves

20 medicine ball slams

40 kettlebell swings (20 per arm)

20 weighted jump squats

20 straight leg deadlifts

20 power cleans

20 weighted lunges

20 burpees

max's mixes: part I

Music is not my forte but obviously quite crucial to appropriate performance.  Shout-out to Max, and his musical prowess, who will be updating those of you who are musically inclined and in need of solid motivation...

As a creature of habit, I am never without my headphones.  Planes, cars, work, gym. Gym. The center of my music expression.  The place where I think music can really shine. When at the gym, there are two types of music I listen to during my workouts: “lift angry” and “power through it”.  As my introduction into the fitnessfoodiefanatic lifestyle, I’d like to share with you guys two mixes that have been absolutely crushing my workouts as of late.

The first is the summer FestivalFun Mix by Helicopter Showdown.  With a mix of popular dubstep, hardstyle, and progressive house, this mix is absolutely VITAL for leg day workouts.  It helps you push through every squat and power past every walking lunge.

https://soundcloud.com/helicoptershowdown/helicopter-showdown-superhype

The second is from an artist that is slowly becoming a staple in my arsenal since witnessing him live in Las Vegas over the summer. Audien creates a ballistic progressive house anthem into your eardrums and certainly fuels any crossfit or long run workout you need to finish.

https://soundcloud.com/audien/october-mix

That’s it that’s all from me for this week.

muscle memory

In short, muscle memory is derived from repetitive movements.  Like any activity that you frequently perform, weight lifting routines can be committed to memory.  Unlike other activities, muscle memory while at the gym is almost a curse.  When performing an exercise for the first time, your brains neural network requires far more neurons to fire impulses in order to coordinate the movements.  Over time, as these networks become more routine, neurons begin to fire more efficiently because your brain recalls the movement - like a memory.  Challenging this is key to developing strong, adaptable muscle groups.

Like most people, I find myself performing the same leg exercises week after week.  I mean honestly, how many variations of a squat can you have?  Well... ask around and you'd be surprised.  

One key way to combat muscle memory is to keep yourself looped in to new techniques and ways to target those muscles.  My favorite way to do this is to ask friends.  Not only do they have their own techniques but also their own routines to help throw a curveball to your neural networks (did I just say that..?).  Find people who know what they're doing and have a unique way of doing it. Ask them to give you their workouts or exercises for particular muscle groups.  

I had the joy of completing this workout four days ago and my hamstrings are still burning.  

So when you try his workout and limp for a week, don't blame me, blame Max.

Leg Bootcamp

4x10 squats (3rd and 4th sets to failure)

4x10 sumo squats (jump rope between sets - double unders if you can!)

walking lunges, weighted vest (20-40-60-20 reps)

4x5 straight leg deadlifts, max weight

3x10 leg extension + leg curl superset, last set to failure

super-youwillwanttodie-set, repeat 4 times:

25 deep squats

25 jump squats

25 quick squats

30 full body sit-ups

30 ab swimmers

coconut curry shrimp and scallop shumai

With starting my first job, moving into a new apartment on my own, and getting back into the swing of things I really haven't been able to cook like I've wanted! But I went home for a weekend and cooked a fantastic meal with my parents.  We made these coconut curry scallop shumai, and let me tell you they're even better the next day!

filling

1 T minced ginger

2 whole green onions

1/4 lb cooked shrimp

3/4 lb cooked bay scallops

1 T thin soy

1/4 c cornstarch

30 round wonton skins

2 T oil

coconut herb sauce

1/2 c unsweetened coconut milk

1/2 c orange juice

1 T oyster sauce

1/2 t indian curry powder

1/2 t asian chili sauce (we used Sriracha)

2 T fresh chopped basil

Separately mince ginger, green onion, shrimp, and scallops in a food processor.  Add soy.

Add water to the cornstarch, mix, and use this to bind the shumai.

Wrapper by wrapper, add a tablespoon of filling to each, coat the edges with the cornstarch/water mixture to moisten, then press the edges together lightly forming little "purses".  I have attached some pictures so show you more detail below.

Heat the oil in a simmer pan (or a deep sauce pan will suffice) - gently sear the shumai until golden on the bottom.  Pour the coconut herb sauce over top, cover and steam for four minutes.

ENJOY! :)

two-a-days

morning: strength (shoulders, back)
                      superset #1:
                      shoulder press
                      lat raises
                      arnold press

                      superset #2:
                      single arm, wide stance, lat cable push-down
                      kettlebell crossover
                      kettlebell snatch/cleans

                      dropset #1:
                      barbell hyperextensions
                      deadlifts

                      burnout: wide grip pull-ups + handstand pushups, alternating


evening: cardio (45 power minute spin)