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More Seepage
http://cnettv.cnet.com/av/video/cbsnews/atlantis2/cbsnews_player_embed.swf
The video above was a very interesting segment on 60 minutes last night called “Is Sugar Toxic?”
In it Dr. Robert Lustig states that he believes sugar is toxic.
I agree!
The question now is….Is this the end of the low-fat diet?
I don’t think so. Even though in it a doctor states that low-fat items are bad because they just sub out fat for sugar, I still think people are too afraid of fat.
One story like this on one network doesn’t have the influence that a red meat scare played over numerous networks does.
However, I have enjoyed showing people this story…especially people who show me every new study that comes out against red meat or saturated fat or low carb!
Anyway, check out the video AND enjoy the biceps below! Then go do the workout of the week!
The awesome Linnea bicep!
An awesome bicep shot from Shannon!
And finally a Man Bicep from newbie powerlifter Ilana! LOVE IT!
AND one of my clients, which she took while on vaca!!!!
Thank you Rebeca!
Now go workout!
Weekly Workout #7
Strength:
Bench 5×5
Auxiliary lift circuit: 3 sets completed as quickly as possible with little to no rest
30 reps OH Press
30 reps Box Jumps
30 reps Push Ups
30 reps Knees to Elbows
Front Squats
I haven’t done heavy front squats since college.
I’ve always sort of dreaded them. I traded them in for back squats partly because I like to lift as much weight as possible and my numbers are bigger in back squat and partly just because I hate them.
But front squats are super good for you. They really work your quads AND your core. So I’ve started doing them and hope one day I will love them…
Till today, I’d done front squats as an auxiliary lift. Higher reps with lighter weight usually after a nice heavy round of deadlifts.
But for some reason today I decided it was time to tackle heavy front squats.
5 sets of 5 repetitions of heavy front squats.
I was nervous. 5×5 is usually a killer workout no matter what lift you are doing. And to be doing 5×5 on front squat…Uhm what was I thinking!?!
I was thinking…”Gosh I hope I can even manage to do one rep at my college max of 130!” (And by the way, I do still hold the Boston U. Women’s Tennis front squat record…I’m both proud of this and a bit disappointed that no one has beaten it.)
And today…even though I still hate front squats…I was very happy at the results of my workout (and Candy did super well too! She has a VERY strong core!).
We started with 95lbs for 5 reps. It definitely didn’t feel like a warm up set like it does with back squats. We then put on 115. That wasn’t a picnic either, but it was manageable.
So I decided we should attempt 135lbs. Yep, I decided that we should attempt more than my max in college. I mean 135 is a warm up for back squats so I should be able to easily do it….right?
Uhm…easy? NOPE! Doable? Yes!
I managed 5 very nice deep front squats with 135 although I do think Candy wasn’t sure if I was actually going to make it up on the 5 one.
Candy then repped out 5 with the weight and I was a bit jealous of how easy she made them look. Her core is gnarly!
Of course, what I didn’t consider was the fact that we had two more rounds of 5 reps…sweet….
Both of us stuck with 135 and busted out two more rounds of 5 although my depth was questionable at the end and my core was struggling hard to keep me up straight.
BUT…I DID IT! I repped more than my college max! YAY!
Of course, I then still had to do conventional deadlifts and snatches, but hey…I’d done heavy front squats!
I still don’t like them though.
Post vacation workouts
Riding 17 miles and going for a long run weren’t enough to keep me from struggling through my first two workouts after a nice long, relaxing vacation.
Nope. Those first two workouts back always suck.
You don’t feel as strong AND you feel way more sore than you should the next day.
Yesterday, I decided to push through a back and chest workout. Why bench is definitely not my favorite thing, the worst exercises were definitely the decline push ups, TRX back flyes and decline climbers.
Barbell Flat Bench 5 sets of 3 reps
paired with
Pull ups 5 sets of 5
Decline Push Ups 3 sets of 15
paired with
1 arm dumbbell row 3 sets of 10 each side
DB Chest Flyes 3 sets of 10
paired with
TRX Back Flyes 3 sets of 10
Decline climbers 3 sets of 10
supersetted with
Front to side raises 3 sets of 10
and
TRX Inverted Rows 3 sets of 10
Tricep pushdown 3 sets of 15
paired with
Isolated Bicep curl 3 sets of 10 each side
Cable curl 3 sets of 15
paired with
Ab roller 3 sets of 10
So after yesterday I definitely wanted to avoid upper body today. So instead we murdered our legs.
Heavy Back Squats 5 sets of 3
Conventional Deadlift 5 sets of 10
paired with
Box Jumps 5 sets of 10
Cocktail Lunges 3 sets of 5 each side
paired with
KB Single Leg Squats 3 sets of 8 each side
Romanian Deadlift 3 sets of 10
paired with
Sumo Squat 3 sets of 10
And to finish the workout we did plank holds (front plank, side planks and glute bridges).
All in all two very intense first workouts back. Hey might as well dive right back into it right!?!
Man Bicep 