Here is another of my choices as a healthy snack food. It doesn't get much easier or nutritious than the almond.
Why choose almonds over the other nuts? Mainly because it is considered one of the most nutritious. The almond also has a great taste ( I prefer the dry roasted), is affordable and easily available from supermarkets.
Consider this: Just 28gm (1 ounce) of almonds contains 6 grams of protein. That's about a quarter cup full! They are very high in vitamin E ( more than any other nut) as well as being high in both mono and polyunsaturated fats. Eating almonds regularly will help to lower your levels of bad cholesterol (LDL) and raise the levels of the good Cholesterol (HDL).
For the full nutritional breakdown of almonds just go to:
http://www.australianalmonds.com.au/?_page=2
Almonds are quite filling (probably due to both the high nutritional value and also they are very high in fibre), and, in fact some studies have shown that eating almonds daily will help to control your weight.
I always keep a packet of dry roasted almonds in the fridge (always refrigerate nuts - I believe this is so because the oils within them go rancid if they are not refrigerated) ready for whenever I get the munchies. Almonds are also a great nibble to have alongside your favourite beverage - they beat potato chips any day - no contest!
Today's Workout:
Triceps.
Adjustable bar overhead triceps extension.
17.5 kg (38.6 lb) x 16 reps (16) *
20.0 kg (44.1 lb) x 13 reps (13) *
22.5 kg (49.6 lb) x 10 reps (10) *
Close grip bench press.
35.0 kg (77.2 lb) x 10 reps (10) *
35,0 kg (77.2 lb) x 10 reps (10) *
35.0 kg (77.2 lb) x 10 reps (10) *
Adjustable bar overhead triceps extension.
25.0 kg (55.1 lb) x 7 reps (10)
20.0 kg (44.1 lb) x 9 reps (16)
15.0 kg (33.1 lb) x 14 reps (30)
Next time - another healthy snack food and the biceps workout.
Showing posts with label standing triceps extension. Show all posts
Showing posts with label standing triceps extension. Show all posts
Friday, February 13, 2009
Friday, January 30, 2009
Hot, hot, hot.
We are having a heat wave here at home. Day after day of above 40C. so just a short post today.
When it's this hot I try to get my workout done in the morning as soon as possible.
What? Skip the workout? Get outta here!!
Triceps Workout.
Close Grip Bench Press.
25.0 kg (55.1 lb) x 10 reps (10)
27.5 kg (60.6 lb) x 9 reps (9)
32.5 kg (71.7 lb) x 8 reps (8)
37.5 kg (82.7 lb) x 7 reps (7)
42.5 kg (93.7 lb) x 6 reps (6) *
47.5 kg (104.7 lb) x 5 reps (5) *
52.5 kg (115.7 lb) x 4 reps (4) *
35.0 kg (77.2 lb) x 6 reps (16)
25.0 kg (55.1 lb) x 16 reps (30)
Squats.
30.0 kg (66.1 lb) x 13 reps (20)
30.0 kg (66.1 lb) x 11 reps (20)
30.0 kg (66.1 lb) x 6 reps (20)
Next time - Biceps.
When it's this hot I try to get my workout done in the morning as soon as possible.
What? Skip the workout? Get outta here!!
Triceps Workout.
Close Grip Bench Press.
25.0 kg (55.1 lb) x 10 reps (10)
27.5 kg (60.6 lb) x 9 reps (9)
32.5 kg (71.7 lb) x 8 reps (8)
37.5 kg (82.7 lb) x 7 reps (7)
42.5 kg (93.7 lb) x 6 reps (6) *
47.5 kg (104.7 lb) x 5 reps (5) *
52.5 kg (115.7 lb) x 4 reps (4) *
35.0 kg (77.2 lb) x 6 reps (16)
25.0 kg (55.1 lb) x 16 reps (30)
Squats.
30.0 kg (66.1 lb) x 13 reps (20)
30.0 kg (66.1 lb) x 11 reps (20)
30.0 kg (66.1 lb) x 6 reps (20)
Next time - Biceps.
Monday, November 24, 2008
Triceps Workout 0006
As you may notice from the dates on my last and this post I have had a week off from training. My wife and I have been helping a friend move into a new house.
If you remember, the last time I helped someone move house (my son) I copped an injury. So, I thought that this time I would take ALL caution to avoid the same this time.
This brings me to the article I'm posting today. If for some genuine reason (soreness, injury, other physical activity) you need to skip a workout or two, don't be afraid to. If your usual workouts are pretty intense you will find that your muscles will actually benefit from the short break.
The following is a great article by Shawn Nalewanyj - I highly recommend you read it in full and please do check out Shawn's Site.
You Should NEVER Skip A Workout…Or Should You?
By Sean Nalewanyj
Natural Bodybuilding Expert & Best-Selling Fitness Author (MuscleGainTruth)
If you want to be successful at anything, discipline and consistency are mandatory.
You’ve got to be willing to work hard week in and week out, and put forth the effort even on those days when you’d rather stay at home, lie on the couch and relax.
The saying says that “80% of success is showing up”, and for the most part I’d say that’s true.
Building muscle is no different.
You’ve got to stay tight to your workout schedule and get yourself into the gym even when it’s the last thing on your mind. If you want to gain muscle size and strength as quickly as possible, you should never, ever miss a workout…
Or should you?
Here’s the thing…
Yes, consistency is important. Yes, you should be sticking to your workout schedule the vast majority of the time. Yes, simply bailing on the gym out of pure laziness is not acceptable.
However, I would like to bring up a quote from the late Mike Mentzer when he said… “Rituals have nothing to do with science”.
What you need to keep in mind is that the human body is an extremely complex biological “machine”, and that not every single workout and recovery period is identical.
In other words, just because your schedule states that you must train on days X, Y and Z doesn’t necessarily mean that this will always be the optimal pattern every single week of the year.
If you wake up on a training day and your muscles still ache, you feel physically tired and your regular motivation to train just feels like it has been zapped... don’t you think your body just might be trying to tell you something?
Why would you force yourself to train in a situation where more recovery time is clearly needed, and when you know that your training performance will be less than optimal? If your body, muscles and mind are clearly still reeling from the previous session, what sense does it make to force yourself to train despite this?
After all, we know that the recovery phase is the ultimate “muscle builder” (the actual process of adding new muscle tissue occurs out of the gym on resting days) and that intense weight training is extremely demanding on the body as a whole…
So why would you deliberately interfere with the very process that transforms your physique in the first place? Why not take an extra 24 hours off and re-enter the gym once you feel physically and mentally ready to do so?
What harm could there possibly be in that?
There is no threat of losing muscle size or strength, as these decreases require 2 or more weeks of inactivity to be set into motion. Yet, there is the perfectly likely reality of a positive gain in the form of proper recovery from the previous workout and improved performance on the following workout.
The underlying key is to listen to your body.
Rituals truly do not have anything to do with science, and if it feels obvious to you that additional rest is needed, take it.
Don’t force your body into another battle with the weights if it clearly is not ready to do so. Don’t let your ego get in the way; just because some muscle building guru told you to “never skip a workout” doesn’t mean that it’s always the best approach.
You do have to use this method with caution, though...
If you develop the mindset of only training when you “feel like it”, then it’s likely that you’ll start delaying your workouts and convincing yourself that it’s correct to do so when in fact it is not.
There are plenty of times when you won’t feel like training purely for psychological reasons rather than concrete physical reasons, and that’s not what I’m talking about here.
I’m simply talking about those days where you are able to sense that from a physical standpoint, taking an extra day of rest would be the better course of action.
Just remember... there is no long-term harm in taking an extra day of rest, but there IS the very real and immediate harm of training your body without being fully recovered first.
If in doubt, take the day off!
Want more no B.S muscle-building strategies just like this one?
Check out MuscleGainTruth for more info. In a bodybuilding world full of marketing hype and exaggerations, I cut straight through the lies and give you the no-nonsense truth about what it takes to gain muscle fast.
About The Author
Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned natural bodybuilding and fat loss expert, best-selling fitness author, and creator of the wildly popular online muscle building program, "The Muscle Gain Truth No-Fail System". Learn how to buid muscle and gain weight in just 24 minutes a day by visiting: MuscleGainTruth.
Sean is also the owner and operator of the web's premier muscle building and fat loss support community, currently accepting new members at The School Of Muscle Inner Circle.
Note to the reader: You are free to reprint and redistribute this article as long as the content is not altered in any way, the links remain live and the author resource box (including this message) is left intact.
Thank's Shawn for some great advice.
Ok, here's my workout for today:
Adjustable Bar Triceps Extension.
27.5 kg (60.6 lb) x 10 reps (10)
30.0 kg (66.1 lb) x 9 reps (9)
32.5 kg (71.7 lb) x 8 reps (8)
35.0 kg (77.2 lb) x 7 reps (7)
37.5 kg (82.7 lb) x 3 reps (6)
40.0 kg (88.2 lb) x 3 reps (5)
42.5 kg (93.7 lb) x 1 rep (4)
27.5 kg (60.6 lb) x 6 reps (16)
Squats.
35.0 kg (77.2 lb) x 8 reps (16)
27.5 kg (60.6 lb) x 11 reps (16)
27.5 kg (60.6 lb) x 9 reps (16)
Next time - biceps.
If you remember, the last time I helped someone move house (my son) I copped an injury. So, I thought that this time I would take ALL caution to avoid the same this time.
This brings me to the article I'm posting today. If for some genuine reason (soreness, injury, other physical activity) you need to skip a workout or two, don't be afraid to. If your usual workouts are pretty intense you will find that your muscles will actually benefit from the short break.
The following is a great article by Shawn Nalewanyj - I highly recommend you read it in full and please do check out Shawn's Site.
You Should NEVER Skip A Workout…Or Should You?
By Sean Nalewanyj
Natural Bodybuilding Expert & Best-Selling Fitness Author (MuscleGainTruth)
If you want to be successful at anything, discipline and consistency are mandatory.
You’ve got to be willing to work hard week in and week out, and put forth the effort even on those days when you’d rather stay at home, lie on the couch and relax.
The saying says that “80% of success is showing up”, and for the most part I’d say that’s true.
Building muscle is no different.
You’ve got to stay tight to your workout schedule and get yourself into the gym even when it’s the last thing on your mind. If you want to gain muscle size and strength as quickly as possible, you should never, ever miss a workout…
Or should you?
Here’s the thing…
Yes, consistency is important. Yes, you should be sticking to your workout schedule the vast majority of the time. Yes, simply bailing on the gym out of pure laziness is not acceptable.
However, I would like to bring up a quote from the late Mike Mentzer when he said… “Rituals have nothing to do with science”.
What you need to keep in mind is that the human body is an extremely complex biological “machine”, and that not every single workout and recovery period is identical.
In other words, just because your schedule states that you must train on days X, Y and Z doesn’t necessarily mean that this will always be the optimal pattern every single week of the year.
If you wake up on a training day and your muscles still ache, you feel physically tired and your regular motivation to train just feels like it has been zapped... don’t you think your body just might be trying to tell you something?
Why would you force yourself to train in a situation where more recovery time is clearly needed, and when you know that your training performance will be less than optimal? If your body, muscles and mind are clearly still reeling from the previous session, what sense does it make to force yourself to train despite this?
After all, we know that the recovery phase is the ultimate “muscle builder” (the actual process of adding new muscle tissue occurs out of the gym on resting days) and that intense weight training is extremely demanding on the body as a whole…
So why would you deliberately interfere with the very process that transforms your physique in the first place? Why not take an extra 24 hours off and re-enter the gym once you feel physically and mentally ready to do so?
What harm could there possibly be in that?
There is no threat of losing muscle size or strength, as these decreases require 2 or more weeks of inactivity to be set into motion. Yet, there is the perfectly likely reality of a positive gain in the form of proper recovery from the previous workout and improved performance on the following workout.
The underlying key is to listen to your body.
Rituals truly do not have anything to do with science, and if it feels obvious to you that additional rest is needed, take it.
Don’t force your body into another battle with the weights if it clearly is not ready to do so. Don’t let your ego get in the way; just because some muscle building guru told you to “never skip a workout” doesn’t mean that it’s always the best approach.
You do have to use this method with caution, though...
If you develop the mindset of only training when you “feel like it”, then it’s likely that you’ll start delaying your workouts and convincing yourself that it’s correct to do so when in fact it is not.
There are plenty of times when you won’t feel like training purely for psychological reasons rather than concrete physical reasons, and that’s not what I’m talking about here.
I’m simply talking about those days where you are able to sense that from a physical standpoint, taking an extra day of rest would be the better course of action.
Just remember... there is no long-term harm in taking an extra day of rest, but there IS the very real and immediate harm of training your body without being fully recovered first.
If in doubt, take the day off!
Want more no B.S muscle-building strategies just like this one?
Check out MuscleGainTruth for more info. In a bodybuilding world full of marketing hype and exaggerations, I cut straight through the lies and give you the no-nonsense truth about what it takes to gain muscle fast.
About The Author
Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned natural bodybuilding and fat loss expert, best-selling fitness author, and creator of the wildly popular online muscle building program, "The Muscle Gain Truth No-Fail System". Learn how to buid muscle and gain weight in just 24 minutes a day by visiting: MuscleGainTruth.Sean is also the owner and operator of the web's premier muscle building and fat loss support community, currently accepting new members at The School Of Muscle Inner Circle.
Note to the reader: You are free to reprint and redistribute this article as long as the content is not altered in any way, the links remain live and the author resource box (including this message) is left intact.
Thank's Shawn for some great advice.
Ok, here's my workout for today:
Adjustable Bar Triceps Extension.
27.5 kg (60.6 lb) x 10 reps (10)
30.0 kg (66.1 lb) x 9 reps (9)
32.5 kg (71.7 lb) x 8 reps (8)
35.0 kg (77.2 lb) x 7 reps (7)
37.5 kg (82.7 lb) x 3 reps (6)
40.0 kg (88.2 lb) x 3 reps (5)
42.5 kg (93.7 lb) x 1 rep (4)
27.5 kg (60.6 lb) x 6 reps (16)
Squats.
35.0 kg (77.2 lb) x 8 reps (16)
27.5 kg (60.6 lb) x 11 reps (16)
27.5 kg (60.6 lb) x 9 reps (16)
Next time - biceps.
Friday, October 24, 2008
Triceps workout 0004
The triceps are a strange muscle group. There sorta there but no one pays that much attention to them. The biceps are the movie stars - always the ones to be noticed, looked for and shown off.
In reality it's the size of your triceps that will make or break the look of your arms. As the word says there are 3 main parts of the "Tri"ceps compared with only 2 for the "bi"ceps. This means that your triceps always have the potential of being far bigger than your biceps. A nice set of triceps will always give an arm that "big" or "full" look. Your arms would look pretty silly if they only had big biceps - kinda strange! Yet a lot of people give too much emphasis to bicep training as compared to triceps work.
Want to have great arms? Always work your triceps really hard. That will help with your bench presses too!
Adjustable bar triceps extension.
25.0 kg (55.1 lb) x 10 reps (10)
27.5 kg (60.6 lb) x 9 reps (9)
30.0 kg (66.1 lb) x 8 reps (8)
32.5 kg (71.7 lb) x 7 reps (7)
35.0 kg (77.2 lb) x 6 reps (6) *
37.5 kg (82.7 lb) x 3 reps (5)
40.0 kg (88.2 lb) x 1 rep (4)
25.0 kg (55.1 lb) x 10 reps (16)
Leg curls.
20.0 kg (44.1 lb) x 16 reps (20)
17.5 kg (38.6 lb) x 18 reps (20)
15.0 kg (33.1 lb) x 12 reps (20)
"Errbody wanna be a bodybuilder, but don't nobody wanna lift no heavy ass weight!" - Ronnie Coleman
Here's another great YouTube - click here.
Next time - biceps
In reality it's the size of your triceps that will make or break the look of your arms. As the word says there are 3 main parts of the "Tri"ceps compared with only 2 for the "bi"ceps. This means that your triceps always have the potential of being far bigger than your biceps. A nice set of triceps will always give an arm that "big" or "full" look. Your arms would look pretty silly if they only had big biceps - kinda strange! Yet a lot of people give too much emphasis to bicep training as compared to triceps work.
Want to have great arms? Always work your triceps really hard. That will help with your bench presses too!
Adjustable bar triceps extension.
25.0 kg (55.1 lb) x 10 reps (10)
27.5 kg (60.6 lb) x 9 reps (9)
30.0 kg (66.1 lb) x 8 reps (8)
32.5 kg (71.7 lb) x 7 reps (7)
35.0 kg (77.2 lb) x 6 reps (6) *
37.5 kg (82.7 lb) x 3 reps (5)
40.0 kg (88.2 lb) x 1 rep (4)
25.0 kg (55.1 lb) x 10 reps (16)
Leg curls.
20.0 kg (44.1 lb) x 16 reps (20)
17.5 kg (38.6 lb) x 18 reps (20)
15.0 kg (33.1 lb) x 12 reps (20)
"Errbody wanna be a bodybuilder, but don't nobody wanna lift no heavy ass weight!" - Ronnie Coleman
Here's another great YouTube - click here.
Next time - biceps
Wednesday, October 8, 2008
Triceps Workout 0003
How many meals do I eat in a day? The answer is 5. If you can somehow squeeze in 6, great.
Let's make a very clear point here. Those 5 meals are not all meat and 3 veg. I'd get very fat doing that. I would eat the same amount in those 5 meals as a normal person (someone not training) would eat in their 3 meals. All I do is spread it more evenly throughout the day.
It's all to do with energy levels and bodily needs. I'm never starving hungry during the day because it's actually never that long since I've eaten. Consequently all my meals are smaller and I never suffer from that overfull feeling. In fact, I really dislike that feeling!
The other great benefit from eating this way is that I'm never short of energy. It is just a great way to feed yourself for optimum results.
The other reccomendation I could make here is to always eat slowly. Very slowly. This gives your stomach time to signal to your brain that you have had enough (before you've actually had too much - sometimes way too much!). The other benifit of eating this way is that you will find yourself really enjoying your food - you have time to taste everything. It's all about relaxed eating.
Standing Triceps Extension (adjustable bar)
30.0 kg (66.1 lb) x 12 reps (16)
30.0 kg (66.1 lb) x 11 reps (12)
35.0 kg (77.2 lb) x 8 reps (8) *
40.0 kg (88.2 lb) x 2 reps (4)
32.5 kg (71.7 lb) x 10 reps (10) *
25.0 kg (55.1 lb x 11 reps (16)
Leg Extension
30.0 kg (66.1 lb) x 20 reps (20) *
27.5 kg (60.6 lb) x 20 reps (20) *
OK so that's it for today. I watch Youtube as I workout, or, more accurately, when I'm resting between sets. I'll tell you what and give you the link next time. It's great!!
"The secret to staying young is to live honestly, eat slowly and lie about your age." - Lucille Ball
Next time - biceps.
Let's make a very clear point here. Those 5 meals are not all meat and 3 veg. I'd get very fat doing that. I would eat the same amount in those 5 meals as a normal person (someone not training) would eat in their 3 meals. All I do is spread it more evenly throughout the day.
It's all to do with energy levels and bodily needs. I'm never starving hungry during the day because it's actually never that long since I've eaten. Consequently all my meals are smaller and I never suffer from that overfull feeling. In fact, I really dislike that feeling!
The other great benefit from eating this way is that I'm never short of energy. It is just a great way to feed yourself for optimum results.
The other reccomendation I could make here is to always eat slowly. Very slowly. This gives your stomach time to signal to your brain that you have had enough (before you've actually had too much - sometimes way too much!). The other benifit of eating this way is that you will find yourself really enjoying your food - you have time to taste everything. It's all about relaxed eating.
Standing Triceps Extension (adjustable bar)
30.0 kg (66.1 lb) x 12 reps (16)
30.0 kg (66.1 lb) x 11 reps (12)
35.0 kg (77.2 lb) x 8 reps (8) *
40.0 kg (88.2 lb) x 2 reps (4)
32.5 kg (71.7 lb) x 10 reps (10) *
25.0 kg (55.1 lb x 11 reps (16)
Leg Extension
30.0 kg (66.1 lb) x 20 reps (20) *
27.5 kg (60.6 lb) x 20 reps (20) *
OK so that's it for today. I watch Youtube as I workout, or, more accurately, when I'm resting between sets. I'll tell you what and give you the link next time. It's great!!
"The secret to staying young is to live honestly, eat slowly and lie about your age." - Lucille Ball
Next time - biceps.
Thursday, September 18, 2008
Triceps Workout 0002
Your workout comfort is paramount. Your workouts must be enjoyable for you to continue for the time necessary to gain your results. Your comfort is a great contributor to your enjoyment of any activity in life - not just your workouts.
What makes for comfort? Clothes that are not too tight nor too loose. A clean, dry and non-cold area with enough room to easily perform your routines. Some privacy. Performing reps and sets correctly. Adequate ventilation. Not eating too close to your workout. Not being in an anxious or upset mental state. No interruptions.
Your workout should always be your personal down time just for you.
Standing Triceps Extension (adjustable bar)
27.5 kg (60.6 lb) x 16 reps (16) *
30.0 kg (66.1 lb) x 11 reps (12)
35.0 kg (77.2 lb) x 7 reps (8)
40.0 kg (88.2 lb) x 2 reps (4)
32.5 kg (71.7 lb) x 9 reps (10)
25.0 kg (55.1 lb) x 10 reps (16)
Leg Curls
17.5 kg (38.6 lb) x 17 reps (20)
17.5 kg (38.5 lb) x 14 reps (20)
"The better you get, the less you run around showing off as a muscle guy. You know, you wear regular shirts - not always trying to show off what you have. You talk less about it. It's like you have a little BMW - you want to race the hell out of this car, because you know it's just going 110. But if you see guys driving a Ferrari or a Lamborghini, they slide around at 60 on the freeway because they know if they press on that accelerator they are going to go 170. These things are the same in every field." - Arnold Schwarzenegger
next time - biceps.
What makes for comfort? Clothes that are not too tight nor too loose. A clean, dry and non-cold area with enough room to easily perform your routines. Some privacy. Performing reps and sets correctly. Adequate ventilation. Not eating too close to your workout. Not being in an anxious or upset mental state. No interruptions.
Your workout should always be your personal down time just for you.
Standing Triceps Extension (adjustable bar)
27.5 kg (60.6 lb) x 16 reps (16) *
30.0 kg (66.1 lb) x 11 reps (12)
35.0 kg (77.2 lb) x 7 reps (8)
40.0 kg (88.2 lb) x 2 reps (4)
32.5 kg (71.7 lb) x 9 reps (10)
25.0 kg (55.1 lb) x 10 reps (16)
Leg Curls
17.5 kg (38.6 lb) x 17 reps (20)
17.5 kg (38.5 lb) x 14 reps (20)
"The better you get, the less you run around showing off as a muscle guy. You know, you wear regular shirts - not always trying to show off what you have. You talk less about it. It's like you have a little BMW - you want to race the hell out of this car, because you know it's just going 110. But if you see guys driving a Ferrari or a Lamborghini, they slide around at 60 on the freeway because they know if they press on that accelerator they are going to go 170. These things are the same in every field." - Arnold Schwarzenegger
next time - biceps.
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