Wednesday, November 30, 2011

York Dumbbell Courses

York Course Five, Heavy Dumbbells

1. Hammer Curls, two dumbbells
2. Two Dumbbell Press
3. Two Dumbbell Swing
4. Bent Arm Pullover with two dumbbells
5. Side Bend with one dumbbell
6. Deep Knee Bend and Press with two dumbbells
7. Bent Over Row with one dumbbell
8. Bench or Floor Press
9. Calf Raise holding one dumbbell
10. Clean & Press
11. Sit Up on Bench holding one dumbbell
12. Overhead Squat holding two dumbbells

York Course Eight, One Heavy Dumbbell

1. Windmill Exercise (if bell is overhead in right hand, touch right foot with left hand)
2. Reverse Concentration Curl
3. Normal Concentration Curl
4. One Arm Clean & Press
5. One Arm Swing
6. Upright Row
7. One Hand Military Press (heels together)
8. One Hand Swing with Split
9. One Hand Snatch
10. Side Press
11. Bent Over Row
12. Side Bend
Wondering how many sets and reps you should do? Guess what, numbnuts, I don't give a shit how many sets and reps you do. Just do it.

Monday, November 28, 2011

Something that helped my workouts more than 10 years ago

Most people who work out keep a training log of some sort. Recording exercises, sets, reps, etc.
eg. Squats, 135x10; 225x5; 315x4; 405x8; 315x18
or something along those lines.

While I was in college, I started writing things down differently. Instead of adding up the weight on the bar, I would just count the plates instead. So something like 405 would have been written as 4P. Something like 275 would have been written as 2P,25. Something like 530 would have been written as 5P,10,5,2½.
So the same squat workout as above would have been written as:
Squats, Px10; 2Px5; 3Px4; 4Px8; 3Px18

It may seem unnecessarlily complicated but what this allowed me to do was ignore the actual poundage and not get caught up in the "numbers." I just concentrated on adding more and more plates to every lift. It also eliminated having to do any math when all I wanted to think about was lifting. Maybe this won't help anyone else but it helped me get into a mindset of constantly getting stronger.

Use it or don't use it. Makes no difference to me.