Shoulders
04 Feb
Motivational, Training

Shoulders & Abs (Strength Endurance)

Phase 2 Strength Endurance Week 1:

Please review and let me know if you have any questions.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

Supersets:
Doing one exercise followed by another with out or with very minimum rest then take a 1-2 min rest then repeat 3-4 Sets.

Tempo:
2-2 = 2 seconds down 2 seconds up

4-1-2 = 4 seconds down 1 second pause 2 seconds up

Shoulders (Strength Endurance):

Superset:
“¢Seated Shoulder Press 12 Reps, 2-2 tempo
“¢Single Leg Side Raises w/Airex Pad 12 Reps, 4-1-2 tempo
3-4 sets, 1-2 min rest

Superset:
“¢Standing Ezbar Upright Rows 12 Reps, 2-2 tempo
“¢Single Leg Upright Rows w/Airex Pad 12 Reps, 4-1-2 tempo
3-4 sets, 1-2 min rest

Superset:
“¢Seated HEAVY Side Raises 12 Reps, 2-2 tempo
Single Leg Side Raises w/Airex Pad 12 Reps, 4-1-2 tempo
3-4 sets, 1-2 min rest

Superset:
“¢Reverse Flys 12 Reps, 2-2 tempo
“¢Face Pulls 12 Reps, 4-1-2 tempo
3-4 sets, 1-2 min rest

“¢Ab Wheel Rollouts 10-20 Reps, Controlled tempo, 2-3 sets, 1 min rest

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

https://www.Instagram.com/macroscoach

https://www.Instagram.com/theMacrosCoach

https://www.Instagram.com/macroscoachclients

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Chest, Arms, ABs
03 Feb
Training

Chest, Arms, Abs (Strength Endurance) Workout

Phase 2 Strength Endurance Week 1:

Please review and let me know if you have any questions.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

Supersets:
Doing one exercise followed by another with out or with very minimum rest then take a 1-2 min rest then repeat 3-4 Sets.

Tempo:

2-2 tempo = 2 seconds down 2 seconds up

4-1-2 tempo: 4 seconds down 1 second pause 2 seconds up

Warm Up:
-5 to 10 minutes your choice.

“¢Push Ups 3×15, 2-2 tempo, 1 min rest

Chest:

Superset:

“¢Incline Press 12 Reps, 2-2 tempo
“¢Vertical Machine Flys 12 Reps, 4-1-2 tempo
3 sets, 1-2 min rest

Superset:
“¢Flat Bench Press 12 Reps, 2-2 tempo
“¢Flat Bench Chest Flys 12 Reps, 4-1-2 tempo
3 sets, 1-2 min rest

Superset:
“¢Decline Press 12 Reps, 2-2 tempo
“¢Chest Dips 12 Reps, 4-1-2 tempo
3 sets, 1-2 min rest

Arms:

Superset:
“¢Seated Curls 12 Reps, 2-2 tempo
“¢Single Leg Curls 12 Reps, 4-1-2 tempo
3 sets, 1-2 min rest

Superset:
“¢Seated Tricep OH Ext: 12 Reps, 2-2 tempo
“¢Single Leg Bent Over Kick Backs 12 Reps, Controlled tempo
3 sets, 1-2 min rest

Abs:

“¢Ab Wheel Rollouts 10-20 Reps, Controlled tempo, 2-3 sets, 1 min rest

Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

https://www.Instagram.com/macroscoach

https://www.Instagram.com/theMacrosCoach

https://www.Instagram.com/macroscoachclients

https://www.Instagram.com/macroscoachvideos

Facebook Private Group;

https://m.facebook.com/groups/330617937145879

https://www.Facebook.com/teammacroscoach

Macro Friendly Recipe
02 Feb
Macro Friendly Recipes

Macro Friendly Recipe | Cinnamon Bundt Cake

CINNAMON SWIRL BUNDT CAKE

Hey Guys, need a simply easy low calorie/macro friendly recipe.

You will need: 1 stick butter, room temperature, 2 Large Eggs, 1 Cup light sour cream, 150 grams Strawberries and CAKE MIX.

Macro Friendly Recipe

Directions:

Preheat oven to 350°F. Generously butter and flour Bundt Pan.

Dump POUCH 1: CAKE MIX into mixing bowl and on a medium speed add the butter and mix until combined. Add eggs and sour cream and continue to beat on medium-high for 30 seconds. Pour half of the batter into prepared Bundt pan, then sprinkle evenly

POUCH 2: CINNAMON SWIRL. Pour remaining batter over top and gently, using a spoon fold and swirl mixture together. DO NOT OVERMIX as you want to leave swirl marks.

Bake for 45 minutes. Let cool for 20 minutes before flipping the Bundt. Let cool completely before serving. Delicious with a scoop on vanilla ice cream. Optional Glaze:

Whisk together 2 cups of confectioners sugar with 3 Tbsp milk. Drizzle glaze over cooled cake.

NUTRITION FACTS:
serving size 1/8 slice
servings per 8

Macros per Slice:
Calories: 134.6
Total Fats 10.2g
Total Carbs 7.3g
Total Protein 3.4g

For more info on our online fitness coaching services or more macro friendly recipe visit https://www.MacrosCoach.com

To order CAKE MIX visit https://www.pelicanbayltd.com

Macro Friendly Recipe
02 Feb
Macro Friendly Recipes

Macro Friendly Recipe | Cinnamon Bundt Cake

CINNAMON SWIRL BUNDT CAKE

Hey Guys, need a simply easy low calorie/macro friendly recipe.

You will need: 1 stick butter, room temperature, 2 Large Eggs, 1 Cup light sour cream, 150 grams Strawberries and CAKE MIX.

Macro Friendly Recipe

Directions:

Preheat oven to 350°F. Generously butter and flour Bundt Pan.

Dump POUCH 1: CAKE MIX into mixing bowl and on a medium speed add the butter and mix until combined. Add eggs and sour cream and continue to beat on medium-high for 30 seconds. Pour half of the batter into prepared Bundt pan, then sprinkle evenly

POUCH 2: CINNAMON SWIRL. Pour remaining batter over top and gently, using a spoon fold and swirl mixture together. DO NOT OVERMIX as you want to leave swirl marks.

Bake for 45 minutes. Let cool for 20 minutes before flipping the Bundt. Let cool completely before serving. Delicious with a scoop on vanilla ice cream. Optional Glaze:

Whisk together 2 cups of confectioners sugar with 3 Tbsp milk. Drizzle glaze over cooled cake.

NUTRITION FACTS:
serving size 1/8 slice
servings per 8

Macros per Slice:
Calories: 134.6
Total Fats 10.2g
Total Carbs 7.3g
Total Protein 3.4g

For more info on our online fitness coaching services or more macro friendly recipe visit https://www.MacrosCoach.com

To order CAKE MIX visit https://www.pelicanbayltd.com

Intuitive Eating
02 Feb
Nutrition

Intuitive Eating | Sushi Night

As a natural foodie I love some sushi. I mean who doesn’t. Now it’s Thursday night and just left Ashley’s Furniture Store. And was craving some Sushi, so we just walked right next door to Hanabi Hibachi & Sushi. I love Sushi but really picky. So I always get The Shrimp on Shrimp Tempura with Sweet Teriyaki Sauce. (Photo)

Now I personally like to utilize a Flexible Dieting Nutritional Approach. But for the past 6 weeks I have been having trouble eating as much. And hitting macro macros consistently hasn’t really been happening. So instead of stressing myself out, I’ve decided to take a “˜macro tracking break’ and follow more of an Intuitive Eating approach.

What is Intuitive Eating?

Intuitive Eating is a way of eating with out tracking your calories/macros, or following a set meal plan. It’s about getting back to the basics and just listening, trusting your body. And with normally following a flexible Dieting approach. There are still zero restrictions on food choices. So the key is to still remain disciplined. As it’s really still easy to fail with intuitive eating.

For more info on our online fitness coaching services visit https://www.MacrosCoach.com

Strength Endurance
01 Feb
Training

Back, Arms & Abs (Strength Endurance) Workout

Back, Arms & ABs (Strength Endurance)

Phase 2 Strength Endurance

Please review and let me know if you have any questions.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Always an active warm up 5-10 minutes prior to starting each workout.

Supersets:
Doing one exercise followed by another with out or with very minimum rest then take a 1-2 min rest then repeat 3-4 Sets.

Warm Up:
-5 to 10 minutes your choice.

Superset:
-Barbell Bent Over Rows 12 Reps 2-2 tempo
-TRX Rows 12 Reps 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
-Pull Ups 8-12 Reps, Strict tempo
-Lat Pull Downs 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
-TBar Rows (high Grip) 12 reps 2-2 tempo
-Cable Face Pulls with Rope 12 Reps 4-1-2 tempo
4 sets, 1-2 min rest

Superset:
-Incline Bicep Curls 12 Reps 2-2 tempo
-Cable Tricep Ext 12-15 Reps 4-1-2 Tempo
4 sets, 1-2 min rest

-Ab Wheel Rollouts 10-20 Reps, Controlled tempo, 2-3 sets, 1 min rest

Cool Down:
-10 min walk on treadmill
Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

https://www.Instagram.com/macroscoach

https://www.Instagram.com/theMacrosCoach

https://www.Instagram.com/macroscoachclients

https://www.Instagram.com/macroscoachvideos

Facebook Private Group;

https://m.facebook.com/groups/330617937145879

https://www.Facebook.com/teammacroscoach

Strength Endurance
01 Feb
Training

Shoulders (Strength Endurance)

Shoulders (Strength Endurance)

Strength Endurance is the muscles ability to produce strength or resistance over an extended period of time. Strength resistance training allows the muscles to remain functionally active longer.

Tempo:

2-2 = 2 seconds down (eccentrics) 2 seconds up (concentric)

4-1-2 = 4 seconds down (eccentrics) 1 second pause (static) and 2 seconds up (concentric)

Superset:

Doing one exercise followed by the next with zero/minimum rest then rest for 2 min then repeat for 3-4 Sets.

*Always warm up 5-10 minutes prior*

Superset:
“¢Seated Shoulder Press 12 Reps, 2-2 tempo
“¢Side Lateral Raises 12 Reps, 4-1-2 tempo
2 min rest 3-4 sets

Superset:
“¢Seated Side Lateral Raises 12 Reps, 2-2 tempo
“¢Side Lateral Raises 12 Reps, 4-1-2 tempo
2 min rest 3-4 sets

Superset:
“¢Barbell Upright Rows 12 Reps, 2-2 tempo
“¢Side Lateral Raises 12 Reps, 4-1-2 tempo
2 min rest 3-4 sets

Superset:
“¢Seated Revere Flys 12 Reps, 2-2 tempo
“¢Side Lateral Raises 12 Reps, 4-1-2 tempo
2 min rest 3-4 sets

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

https://www.Instagram.com/macroscoach

https://www.Instagram.com/theMacrosCoach

https://www.Instagram.com/macroscoachclients

https://www.Instagram.com/macroscoachvideos

Facebook Private Group;

https://m.facebook.com/groups/330617937145879

https://www.Facebook.com/teammacroscoachStrength Endurance

 

Back, Abs, Tricep, Biceps
28 Jan
Training

Abs, Back & Arms Hypertrophy Training

This will be a Hypertrophy Style designed workout.

What is Hypertrophy Training?

Hypertrophy-Specific Training (HST) is a method of strength training intended to induce the fastest muscle growth, or hypertrophy, possible, without losing efficacy over an extended period of time, and without the use of anabolic steroids.

What is Time Under Tension?

Time Under Tension is the total amount of time your muscle(s) are under stress (tension) during any movement. For example, while doing Seated Dumb Bell Press, keep your eyes on the clock (with a second hand) the moment you begin to lower the weight to the moment you stop the exercise indicates your Time Under Tension for that movement. The Time Under Tension concept indicates that your muscles must be kept under stress (tension) for a certain amount of time to stimulate strength and size gains.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Start:

1.) 10 min warm up (walk) on treadmill. 4.5 Incline at a 3.9 speed

2.) Shoulder/Scapula Dynamic Exercises with Band.

“¢Over Under’s 20-15-10 Reps
“¢Reverse Flys 20-15-10 Reps

**Increasing intensity each set as reps drop.

Abs;

3.) Ab Wheel Roll Outs 20 Reps, 3 Sets, Controlled tempo, 30 seconds rest

-2 min rest in between next exercise.

Back;

4.) Pull Ups with pause at bottom 8-12 Reps, 4 sets, Controlled (strict) tempo, 2 min rest

-3 min rest in between next exercise.

5.) Barbell Bent Over Rows 8-10 Reps, 4 Sets, 2-2 tempo, 2 min rest

-3 min rest in between next exercise.

6.) Reverse Grip Lat Pulldown 10-12 Reps, 4 Sets, 2-2 tempo, 2 min rest

-3 min rest in between next exercise.

7.) Rope Straight Arm Pulldowns 12 Reps, 3-4 Sets, 2-2 tempo, 1-2 min rest

-3 min rest In between next exercise

Biceps;

8.) Barbell Biceps Curls 1 rep + Barbell Bicep Forehead Curls 1 rep combo = 1 rep and goal is 8 Reps Total, 4 Sets, Controlled tempo, 1-2 min rest

-3 min rest In between next exercise

Triceps;

9.) Cable Tricep Press-down Extensions 12 Reps, 4 Sets, 2-2 tempo, 1-2 min rest

Then to end it with some more Pull Ups with pause at bottom: 5 Reps, 10 Sets, 1 min rest
Try it out and let us know what you think.

For MORE INFO just click link above.

Home


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Shoulders
27 Jan
Training

Shoulders: Hypertrophy Training

This will be a Hypertrophy designed workout.

What is Hypertrophy Training?

Hypertrophy-Specific Training (HST) is a method of strength training intended to induce the fastest muscle growth, or hypertrophy, possible, without losing efficacy over an extended period of time, and without the use of anabolic steroids.

What is Time Under Tension?

Time Under Tension is the total amount of time your muscle(s) are under stress (tension) during any movement. For example, while doing Seated Dumb Bell Press, keep your eyes on the clock (with a second hand) the moment you begin to lower the weight to the moment you stop the exercise indicates your Time Under Tension for that movement. The Time Under Tension concept indicates that your muscles must be kept under stress (tension) for a certain amount of time to stimulate strength and size gains.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Start:

1.) 10 min warm up (walk) on treadmill. 4.5 Incline at a 3.9 speed.

I have a hernia I’m waiting to have surgery on to repair. So for the past few weeks just been focusing on trying to get around 10,000 steps a day. Instead of doing certain amounts of cardio each week. Been doing usually 10 minutes before and after each lifting session through out each week.

2.) Shoulders/Scapula Dynamic Exercises with Band.

“¢Over Under’s 20-15-10 Reps
“¢Reverse Flys 20-15-10 Reps

**Increasing intensity each set as reps drop.

 

Shoulders:

3.) Seated Dumbbell Shoulders Press 8-10 Reps, 5 Sets, 2-2 tempo, 2-3 min rest

4.) Shoulders Curl Bar Upright Rows (medium/wide grip) 8-10 reps, 3-4 sets, 2-2 tempo, 2-3 min rest

5.) Shoulders Side Lateral Raises 8-12 Reps, 3-4 Sets, Super controlled eccentric part of movement, 2-3 min rest

6.) Face Pulls 12-15 Reps, 3 sets, 2-2 tempo, 1-2 min rest

7.) Monster Set to finish shoulders off;

Behind Neck Press 10 Reps
In Front Neck Press 10 Reps
Barbell Front Raises 10 Reps
Barbell Up Right Rows 10 Reps
1 min rest, 4 sets

Then…

8.) 10 min warm up (walk) on treadmill. 4.5 Incline at a 3.9 speed.

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

www.MacrosCoach.com

Follow us:

Instagram.com/macroscoach

Instagram.com/theMacrosCoach

Instagram.com/macroscoachclients

Instagram.com/macroscoachvideos

Twitter.com/macroscoach

Facebook Private Group;

https://m.facebook.com/groups/330617937145879

Facebook.com/teammacroscoach

Hypertrophy
26 Jan
Training

Chest & Arm Hypertrophy Workout

What is Hypertrophy Training?

Hypertrophy-Specific Training (HST) is a method of strength training intended to induce the fastest muscle growth, or hypertrophy, possible, without losing efficacy over an extended period of time, and without the use of anabolic steroids.

What is Time Under Tension?

Time Under Tension is the total amount of time your muscle(s) are under stress (tension) during any movement. For example, while doing Seated Dumb Bell Press, keep your eyes on the clock (with a second hand) the moment you begin to lower the weight to the moment you stop the exercise indicates your Time Under Tension for that movement. The Time Under Tension concept indicates that your muscles must be kept under stress (tension) for a certain amount of time to stimulate strength and size gains.

No matter what exercise you are doing the KEY things you should be thinking about are….

1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated

These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.

Start:

1.) 10 min warm up (walk) on treadmill. 4.5 Incline at a 3.9 speed.

I have a hernia I’m waiting to have surgery on to repair. So for the past few weeks just been focusing on trying to get around 10,000 steps a day. Instead of doing certain amounts of cardio each week. Been doing usually 10 minutes before and after each lifting session through out each week.

2.) Shoulder/Scapula Dynamic Exercises with Band.

“¢Over Under’s 20-15-10 Reps
“¢Reverse Flys 20-15-10 Reps

**Increasing intensity each set as reps drop.

3.) Push Ups 3 Sets 15-20 Reps, 2-3 second eccentrics and 1-2 second concentric, 1 min rest

4.) Incline Barbell Press 4 Sets 10 Reps, 3-4 second eccentrics and 1-2 second concentric, 2 min rest

5.) Bench Press 4 Sets 10 Reps, 3-4 second eccentrics and 1-2 second concentric, 2 min rest

6.) Decline Press 4 Sets 10 Reps 3-4 second eccentrics and 1-2 second concentric, 2 min rest

7.) Flat Bench Dumbbell Chest Flys 3 Sets 12 Reps, 3-4 second eccentrics and 1-2 second concentric. 1-2 min rest

8.) Barbell (Bicep) Curls 3 Sets 12-15 Reps 3-4 second eccentrics and 1-2 second concentric, 1 min rest

9.) Flat Bench Skull (Tricep) Crushers 3 Sets 12-15 Reps 3-4 second eccentrics and 1-2 second concentric, 1 min rest

Then to finish….

10.) 10 min warm up (walk) on treadmill. 4.5 Incline at a 3.9 speed.

Try it out and let us know what you think.

For MORE INFO/Online Coaching just click link above.

Https://www.MacrosCoach.com

Follow us:

Https://www.Instagram.com/macroscoach

Https://www.Instagram.com/theMacrosCoach

Https://www.Instagram.com/macroscoachclients

Https://www.Instagram.com/macroscoachvideos

Facebook Private Group;

https://m.facebook.com/groups/330617937145879

Https://www.Facebook.com/teammacroscoach