POWER PYRAMID WORKOUT / MEAL PLAN: DAY 5

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Class is now in session: It’s “JAY’S ANATOMY 101.”

The shoulders (or Deltoids) are actually a complex set of muscles containing three major heads that allow the arms to move in many directions. As you can see, they are attached to the chest and back muscles. It’s important to train each of the heads equally to avoid injury.

The Trapezius muscles (shown on the right) tie into the spine and help support the head and neck. They are particularly prone to weakness because they are not used much in daily activity. We also spend increasingly more time hunched over a desk which increases the strain on this group of muscles.

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While we are on the subject, here are a few things you can do to correct your posture at work and eliminate strain on the back and neck. I learned recently that ergonomics is actually the study of workplace efficiency. Like any “machine” the human body functions best when it is properly maintained.

Phase 1: Weight Training

Set and Rep Scheme for  (POWER PYRAMID): 

1st set: 16 Reps (Begin with 10%-15% of your body weight)

1 minute rest

2nd set: 12 Reps (Increase weight by 10-15 lbs.)

1 minute rest

3rd set: 8 Reps (Increase weight by 10-15 lbs.)

1 minute rest

4th set: 4 Reps (Increase weight by 20-30 lbs. )

1 minute rest

5th set: 12 Reps (Reduce weight by 20-30 lbs. and *superset with another exercise also 12 Reps)

1 minute rest (repeat for opposing muscle group)

*Superset- combining two exercises for the same body part back-to-back with no rest

Example exercises for Shoulders:

Shoulder pull and press

Dumbbell pull and press: This is a variation on the overhead shoulder press that engages the entire Deltoid complex as well as the Trapezius muscles. (You would of course alternate right and left arms)  (sets 1-5)

Bent-Over-Lateral-Raise

Lateral Raise (You can also do these standing completely upright, but the leaning forward position places more emphasis on the posterior Deltoid, which  we tend to neglect) (superset with set 5)

Example exercises for Trapezius:

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Barbell Upright Row (sets 1-5)

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Cable Rows (Superset with set 5)

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Phase 2: Cardiovascular Exercise: Don’t stop now, you’re only halfway through! Cardio alone doesn’t burn significant body fat but doing weight training first will deplete the carbohydrates in the bloodstream and stored in the muscle tissue and accelerate fat burning while training the cardiovascular system. Pushing the intensity will also help. Tell yourself in advance you will not accept anything less than your absolute best!

Minute-by-minute High Intensity Interval Training:

You will need to use a heart rate monitor, or a piece of gym equipment that has one, in order to gauge your intensity accurately. The standard formula for determining maximum heart rate is 220 – (your age). For someone who is 20 years old, 100% maximum effort would equal 200 BPM (beats per minute).

Start off at a moderate pace and increase the intensity each minute, going from about 60%-80% effort. Repeat this pattern three times and then reverse it on the fourth cycle for a total of 25 minutes.

Minute 1,6,11,16,25 (Target Heart Rate 60%)

Minute 2,7,12,17,24 (Target Heart Rate 65%)

Minute 3,8,13,18,23(Target Heart Rate 70%)

Minute 4,9,14,19,22(Target Heart Rate 75%)

Minute 5,10,15,20:00-20:30,21:30-22:00(Target Heart Rate 80%)

Transformation Training Zone! 20:30-21:30(Target Heart Rate 85%)

This type of cardiovascular training conditions the entire body, improves heart and lung function and accelerates fat burning. If you vary the intensity you can also get much better results in less time!

Today’s Menu:

6:00 am- 1 whole egg and 3 whites cooked in coconut oil, 2 cups coffee with 2 tsp honey

9:00am -Vanilla Advantage Whey Protein, 8 oz. almond milk (shaken, not stirred)

12:00 pm- 1 large salad with grilled chicken breast,

3:00 pm- 1 cup Greek yogurt with 1/2 cup fruit

6:00–9:00 pm

big pig out

If you follow this program you will get the results you are dedicated to achieving. I will be adding a day-by-day training schedule this week that will not be posted to any social media sites. If you want to follow along come back to this site or subscribe by visiting this page. If you have questions or comments please feel free to contact me. As always, Stay Strong and Live With Faith! – Jason

Note: The information on this site is for educational purposes only and does not constitute medical advice. Please consult your physician before beginning or modifying your exercise program or making changes to your diet.

If you have questions or comments, e-mail me here! Sales@EnvisionAdvancedHealth.com