Saturday, December 10, 2011

December Training Tunes

Another installment of my favorite training tunes that cranked on the iPhone. I have never been able to lift with out some music and I'd like to keep it that way.

Prince-I Would Die For You

People like him because he doesn't give a damn what you or anyone else thinks. C'mon if he can wear a blouse and still pull wool he must be doing something right. Give his philosophy a shot where applicable and allowable. I'm not saying go to work and start doing your own thing unless you have something else lined up. Try it next time your in the gym. Instead of blasting your arms, back or any other single body part try something different.
Here's one
Big Three
  1. Bench-5x10
  2. Squat-5x10
  3. Dead-5x10
You will have to figure a good working weight for you but remember this is to be a challenge. I would also make this easier on myself and use the same weight for each exercise. The first 2 sets would be warm-up sets and the last 3 are the working sets. You could use 135, 185 to warm-up and 225 for work. Do not rest between exercises and determine rest upon completion of 1 round. Keep it moving. Where's the ab work? You'll get it with the squat. What about my bi's, brah? The deadlift will help there. The bench press is in there for your precious pecs. Do everyone a favor and try to do this where each "station" is close to one another. No one likes the guy that's spread out over the entire gym. Do the 3 lifts 5 times then leave. If that doesn't say "I don't give a damn."

Elvis-In the Ghetto

I don't have many Elvis songs on my playlist but this is favorite. It is simple, just Elvis and a guitar. Little bit of a change up here. What I like about the song is that it's not everyday hear a white guy talking about the ghetto. It feels like 50 Cent should have written this song. It allows for you to listen. Jacked up stuff happens all the time and some things never change. Don't let it get you down.

Lamb of God-Again We Rise

I like Lamb of God. Its very technical almost as if you have to a be a fine connoisseur of metal to appreciate such instrumentals. Again We Rise takes more than half a minute to get to the lyrics. This allows for your ears to embrace the full assault. Lamb of God is at the top of my list to start the warmup.
Upper-PVC Roll, Mobility x 20, Neck, Shoulders, Hips, Knees, Ankles, Wrists, Chin Ladders, Push-Up, Neck (Harness, Flexion, Extension).
Lower-PVC Roll, Mobility x 20, Kneeling Jumps, Blast Straps Push-Ups and Scarecrows, Neck (Harness, Flexion, Extension).

The above video shows how incorporate chin/pull-up into my routine. Laddering my chins increases the volume as well as quality reps. Perform 1 reps, rest 10-15 seconds perform 2 reps, rest, then 3 reps and so on until you reach your set reps in the extended set. Give it a try and your max reps should go up.

Looking for some tunes for your next lift. Start with something that will get the blood flowing then mellow it out to bring it home. I don't know about anyone else but I can't crank hard, face melting metal the whole time. You get to worked up and fry yourself. Who should I be listening to? Comment on your current most played list?

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