B Cubed Fitness

Monday, August 20, 2012

Get Jacked Playlist

I took Saturday and Sunday off from training. So I ran a 10 miler early this am to get my cardio in before it got too hot. Then after lunch I headed to the gym to hit the weights HARD.

Today was Delts, Triceps, and calves.

When I go heavy I need to listen to music the gets me JACKED!

I'm a kid of the 80s/ 90s so I love me some angry Hip-Hop and Cock rock for lifting.

Here's my play list from today's session. You'll have to forgive me for a few of these. I lived in Florida for 2 years.

Mudvayne - "Dig"
http://www.youtube.com/watch?v=YIqbdnaPcT8

KRS-1 - "Step into a World"
http://www.youtube.com/watch?v=dcUIyscx8r0

Corrosion of Conformity - "Clean my Wounds"
http://www.youtube.com/watch?v=yvsQsao1F88

Cypress Hill -"How I could Just Kill a Man"
http://www.youtube.com/watch?v=d12EI3xNiqE

Drowning Pool - "Bodies"
http://www.youtube.com/watch?v=Dys-T6VA9Tw&feature=fvst

Nirvana - "Love Buzz"
http://www.youtube.com/watch?v=ZLthJDXbq6Y

Nas - "Hip-Hop is Dead"
http://www.youtube.com/watch?v=kAKxjTRV6ms

Rage Against the Machine - "Sleep Now in the Fire"
http://www.youtube.com/watch?v=w211KOQ5BMI

Wolf Mother - "New Moon Rising"
http://www.youtube.com/watch?v=-O63P9Ecujc

K-OS - "Valhalla"
http://www.youtube.com/watch?v=OesfcDsE69Q

Limp Biscuit - "Give Me Something to Break"
http://www.youtube.com/watch?v=ZpUYjpKg9KY

Onyx - "Slam"
http://www.youtube.com/watch?v=7ADgCeYJMN4

Find whatever music gets your blood moving, crank it, and lift HARD!

Sunday, August 12, 2012

The PT test

Keeping track of progress with a large group can be challenging. So once a cycle i'll have everyone take a PT test and post the results here.

I've taken the (APFT) US ARMY Physical fitness Test: http://www.apft-standards.com/ a test I've taken more times that I can remember, and modified it slightly.

Instead of a 2 mile run, we do a 1 mile run and a 50 yard sprint. Everything else is the same.

So how do you stack up against a US ARMY soldier?

Julia 30/ mile 8:54:00/ 50 yrd 8:11/ push-up 26/ sit-up 30

Francesca 30/ mile 7:06/ 50 yrd 6:56/ push-up 40/ sit-up 49

Diane 48/ mile 7:39:00/ 50 yrd 7:30/ push-up 27/ sit-up 36

Suzanne 39/ mile 7:08:00/50 yrd 10:87/ push-up 19/ sit-up 27

Elizabeth 38/ mile 7:50:00/ 50 yrd 10:63/ push-up 26/ sit-up 32

Ellie 57/ mile 8:51:00/50 yrd 8:35 push-up 37/ sit-up 27

Peg 57/mile 8:08:00/50 yrd 9:59/ push-up 24/ sit-up 21

Becky 37/ mile 7:03:00/ 50 yrd 6:70/ push-up 35/ sit-up 35

Shannon 42/ mile 9:42:00/50 yrd 12:83/ push-up 15/ sit-up 19

Shelly 36/ mile 9:27:00/ 50yrd 7:40/ push-up 31/ sit-up 39

Sophie 53/ Mile 9:42:00/ 50 yrd 12:45/ push-up 22/ sit-up 29

Megan 51/ mile 8:23:00/ 50 yrd 7:94/ push-up29/ sit-up 26

Melisa 33/ mile7:08:00/ 50 yrd 9:54/ push-up 27/ sit-up 29

Robert 45/ mile 7:54:00/ 50 yrd 10:29/ push-up 25/ sit-up 18

Julia 30/ mile 8:54:00/ 50 yrd 8:11/ push-up 26/ sit-up 30

Jason 39/ mile 7:43:00/ 50 yrd 7:80/ push-up 31/ sit-up 30

Laura 33/ mile 7:24:00/ 50 yrd 6:96/ push-up 26/ sit-up 28

Danielle 39/ mile 9:03:00/ 50 yrd 10:67/ push-up 10/ sit-up 25

Jennifer 55/ mile 9:04:00/ 50 yrd 8:25/push-up 38/sit-up28

Monday, August 6, 2012

Hammies

One of the most important muscle groups in performance and fitness training is also the one that goes ignored most often.

Hamstrings is the name for the group of muscles that run down the back of your legs

They are the biceps of your lower body.

Sports involving running, jumping, quick starts, stops and changes of direction like soccer, football, basketball, track and tennis, require and good strong set of hamstrings. Not only to perform well, but to avoid injury. They also provide support for every day activities.

There are several different ways to develop strong hamstrings. My favorite movement is the "Straight Legged Dead Lift"

*Its important to always do a 10-15 minute warm-up before performing any power lifting movements.

Also, this moment puts a lot of stress on the lower back. It is meant for individual with no preexisting lower back or hamstring contraindication.

Choose a weight that will allow you to perform the movement for 1 minute without loosing form.

Start standing upright, hands shoulder width apart.

Keeping your back completely flat and legs straight, lower your upper body as low as you can go without rounding your back

Bring upper body back up to starting position

Repeat for 1 minute or until you reach muscle failure (when you can no longer perform the movement with proper form).

Perform 3 sets. Give yourself 60-90 seconds recovery between sets.

This movement strengthens the hammies, glutes, core, and lower back.

It also make everything look real nice in your yoga pants ladies...

Monday, July 30, 2012

Delts, Quads, and Tofu Chorizo scramble

I skipped cardio today and hit Delts and Quads hard and heavy.

Delts:

Seated barbell military press: 5 sets, every set to failure. Started out around 15 reps then increased the weight each set until I could only do 6 reps.

Upright row: 5 sets, same technique

Lateral dumbbell fly: this is a finishing/ shaping movement so I kept the weight low and the reps high. 5 sets 12-15rep always to failure

Quads:

Leg press: 6 sets same technique as above

Leg extension: this is another shaping/ finishing movement. Its also very tough on your knees so keep the weight low and the reps high 6 sets, 12-15 reps always to failure.

This workout took just about an hour. Push you muscles to failure on every set. Be sure to keep proper form. Give yourself 60-90 seconds between each set.

When I got home I was starving. I wanted something heavy and protein dense.

Tofu Chorizo scramble:

Here's all you need

This is another great tofu brand. Super firm and seasoned with organic parsley and oregano. 4 servings, 17g of protein per serving. I used 2 servings. 34g

This is my favorite brand of soy chorizo. You can find it just about anywhere. Its got the best chunky texture. i used about 1/4 of the package. It's already well seasoned so you don't need to add anything else.

Put some olive oil in a skillet, toss in some fresh chopped garlic, then crumble up the tofu and toss it in

Add the Chorizo and cook until lightly browned

I topped it with an avocado, daiya cheese, and served it with some black beans I made a couple nights ago. Also used fresh corn tortilla and salsa I got from Panch Ville's Farmer's Market

http://www.yelp.com/biz/pancho-villas-farmers-market-san-diego

Took about 10 minutes to make.

My serving sizes are about double the average humans so adjust accordingly.

Bon Appetit!

Tuesday, July 17, 2012

The Mile

Diane 48 / 8:11

Jennifer 55 / 9:53

Suzanne 39 / 7:49

Denise 26 / 9:36

Elizabeth 38 / 7:50 (Finnigan 2 / 7:49)

Veronica 24 / 8:53

Jazz 38 / 8:24

Ellie 57 / 9:28

Peg 57 / 8:51

Becky 37 / 8:05

Griff 52 / 9:29

Lisa 30 / 14:04

kevin 21 / 820

Patty 51 / 12:30

Friday, June 22, 2012

Drill of the day "Plank Row"

Today we focused on another of my favorite drills.

The "Plank row" hits the chest, shoulders, triceps, traps, lats, biceps, and posterior deltoids. All while forcing your core to work as a stabilizer.

Start in push-up position with dumbbells in hand, hands shoulder width apart, sprawl feet out so legs are at open about 40 degrees

Lower yourself down until you upper and lower arms are at 90 degrees

Push up, raise left arm until it passes your should, repeat with right

Set the field up into 4 quarters. Total length should be about 50 yards. Separated into 12 1/2 yards sections.

Start at 1st marker.

Perform the plank row for 30 seconds with dumbbells ranging in weight from 8 - 25 lbs. (Choose weight according to your ability) Once completed, stand with dumbbells and lunge to next marker. Repeat at every quarter. Once the last marker is reached, stand with dumbbells and run back to start. Rest 1 minute repeat 3x sets.

CHECK THE VIDEO

http://www.youtube.com/watch?v=7AFpldfWvTA&list=UUMoOW4VAi2mr6d6agqx5WRQ&index=1&feature=plcp