Chest and Back Workout: Body Weight and Cable Pulley Exercises

Chest and Back Workout: Body Weight and Cable Pulley Exercises

Body Weight and Cable Pulley Exercises

3 to 4 Sets
All Push ups: Max Reps

Back exercises
To build: 8 - 10 Reps
Lean out: 12 - 15 reps
Back Extension: 30 sec. - 1 min.

1. Close grip Push-ups (Tricep Push-ups)

Targets: Chest, Triceps, and Core

Inclined Push-ups

Targets: Lower Chest, Arms, and Core

Declined Push-ups

Targets: Upper Chest, Shoulders, Arms, and Core

Cable Flys (Lower)

Targets: Lower and Middle Chest and Arms

Lat Pulldown: Wide Grip

Targets: Upper Lats, Teres Major, Traps and Biceps

Reverse Grip Pull Ups

Targets: Lats, Teres Major, Traps and Biceps

Seated Cable Row

Targets: Mid Lats and Biceps

Back Extensions

Targets: Mid and Lower Back with Glutes

Upper Body Stable and Unstable Workout

Upper Body Workout

Barbell Chest Press: 4 Sets

Hypertrophy: 8 - 10 reps

Strength Endurance: 12 - 15 reps

Behind the Head Pulldown: 4 Sets

Hypertrophy: 8 - 10 reps

Strength Endurance: 12 - 15 reps

Swiss Ball One Arm DB Curl

Hypertrophy: 8 - 10 reps

Strength Endurance: 12 - 15 reps

Tricep Push-ups

Maximum Reps

Military Press

Hypertrophy: 8 - 10 reps

Strength Endurance: 12 - 15 reps

The Differences Between Running Outside than Inside

Treadmill Jogging or Running

• Benefits of running on a treadmill
• When weather is bad you can use a treadmill instead
• You can easily set goals by gradually manipulating the programs available
• Is easier than running outside because:
• There is no wind resistance for your body to encounter
• The belt under you feet helps you propel your step
• Breathing is easier because of air conditioning

Outside Jogging or Running

• Benefits of running outside:
• You learn how to pace yourself which is crucial for race splits and race goals.
• Treadmill gets boring after a while. Running outside exposes you to nature and scenery.
• Running outside develops your endurance to wind and weather resistance.
• Also develops you breathing capacity
• Is more difficult than running on a treadmill:
• Weather and wind cause resistance against the body
• Your feet and glutes have to propel your step
• The terrain is always different. Can encounter running on pavement, trails or hills

Jogging outside is great because you burn a lot more calories in a shorter period of time. The reason why is because the environment is different and you have to push yourself. On a treadmill, you are jogging in air-conditioning and it is pushing the speed for you. Either one is great in its own way so using both will help you greatly. Just make sure to stay hydrated, stretch before and after a run. If you are going for a long distance run eat enough carbs to give you the energy. Post run take your protein shake and replenish your carb intake for recovery. 

South Texas Eggs Scramble Recipe

South Texas Eggs Scramble

2 eggs

8 egg whites

2 red potatoes

2 yellow peppers

3 green onions

2 Roma tomatoes

5 cloves of garlic

spray bottle of olive oil

sea salt and all purpose seasoning

Directions:

Step 1: Chop up all the ingredients and put them in separate piles. Put some olive oil in a pan and allow to get hot.

Step 2: Put the chopped potatoes in the pan and saute for 5 minutes. Add the green onions and allow to cook for 2 minutes. Next, add the chopped garlic and saute for another minute. Then, add the rest of the veggies and cook for 2 minutes. By this time, your potatoes should be soft.

Step 3: Add the 2 whole eggs and egg whites in a bowl and mix. You can save the egg yolks in a different container for baking purposes. Pour the egg mixture in the pan and mix together with the veggies. Put the heat on medium low so that you do not burn the eggs. Cook and stir until ready.

Nutrition Facts South Texas Eggs Scramble Serving Size 1 bowl
Amount Per Serving
Calories 262.75 Calories from Fat  60
% Daily Value
Total Fat 6.48g	10%
Saturated Fat 1.62g	8%
Trans Fat 0.25g
Cholesterol 112.65mg	38%
Sodium 330.78mg	14%
Total Carbohydrate 34.55g	12%
Dietary Fiber 4.28g	17%
Sugars 8.69g
Protein 18.02g	36%
Vitamin A (IU) 1299.72	26%
Vitamin C 265.92mg	443%
Calcium 93.16mg	9%
Iron 2.44mg	14%

Curried Chicken Lentil Stew

Curried Chicken Lentil Stew 

2 chicken breast, cubed

2 onions, cut into eighths

5 cloves of garlic, chopped

2 tablespoons of curry powder

4 cups of chicken broth

2 cups of water

1 1/2 cups of lentils

2 cups of Roma tomatoes, diced

Directions:

Step 1: Prepare the onions and the garlic. Add some olive oil to a pot and allow to get hot. Add the onions and saute for 2 minutes. While the onions are cooking, cube the chicken breast. Once, the onions are clear, add the chopped garlic and cook for 1 minute.

Step 2: Add the chicken and let it cook for 10 minutes, occasionally stirring. Add the curry and mix. Then, add all the rest of the ingredients. Cover and simmer for 50 minutes, stirring occasionally. Uncover and let sit for 10 minutes to cool.

Nutrition Facts Curried Chicken Lentil Stew Dinner Serving Size 1 bowl Amount Per Serving Calories 127.19 Calories from Fat  10 % Daily Value Total Fat 1.18g 2%    Saturated Fat 0.23g 1%    Trans Fat 0g Cholesterol 21.53mg 7% Sodium 56mg  2% Total Carbohydrate 17.19g 6%    Dietary Fiber 5.44g 22%    Sugars 4.93g Protein 12.19g  24% Vitamin A (IU) 508.63 10% Vitamin C 16.12mg 27% Calcium 41.22mg 4% Iron 2.09mg 12%

Winter Vegetables: Brussel Sprouts

Image Credits: kelliesfoodtoglow.com

Benefits of Eating Brussel Sprouts

• Brussel Sprouts are rich in vitamin A, vitamin B6 and vitamin C. Contains an ample amount of copper, dietary fiber, vitamin K, manganese, potassium and flavonoids and polyphenolic compounds.

• This vegetable contains more than 120% of your daily recommended amount of vitamin C. This is very important for your immune system remaining strong. Vitamin C stimulates the production of white blood cells, acts as an antioxidant in the body, reduces oxidative stress and lowers chances of chronic disease.

• With a high level of dietary fiber, Brussel sprouts can help to bulk up stool and promote healthy digestion by reducing constipation and stimulating peristaltic motion. 

• These cruciferous vegetables contain an antioxidant content that reduces oxidative stress caused by free radicals. Free radicals are associated with mutating healthy cells and increasing your risk of cancer.

• Vitamin K is necessary for blood clotting throughout the body. One cup of brussels sprouts contains more than 240% of your daily recommended vitamin K which ensures your blood clots properly. It also protects heart health and boosts bone strength.

• Active ingredients and volatile compounds affect the thyroid gland, its many functions within the body and weight. Brussel sprouts can help to regulate hormone levels in the body, which affect everything from metabolic function to digestive efficiency and energy levels.

• Vitamin C is also an important component in collagen. Which is for the production of skin, muscle and tissue cells. Without proper levels of vitamin C, the body is unable to have a speedy recovery from illness and injury.

• Minerals found in Brussel sprouts include manganese, copper, phosphorous and iron. All are needed to build strong bones and prevent the development of osteoporosis. By preventing bone mineral density loss, the proper diet can keep you feeling healthy and active as you age

• An extremely important mineral in the body, potassium, acts as a vasodilator, reducing the tension and pressure of the blood vessels and arteries, in which relieves strain on the cardiovascular system. This can  possibly lower your risk of heart attack, stroke, atherosclerosis, and coronary heart disease.

• Brussels sprouts contains glucosinolates, which regulate the body’s inflammatory response. It reduces pain from arthritis, gout, oxidative stress and other inflammatory conditions.

• These vegetables contain ample amounts ofB-family vitamins, which includes folate, pantothenic acid, riboflavin, vitamin B2 and others. This makes Brussel sprouts a key part of a healthy metabolism.

• Fiber found in Brussel sprouts stimulate the release of the “full” hormone leptin in the body. This helps slow down cravings, snacking between meals, cleanses your colon and bowels, and eliminates bloating and cramping.

• Brussels sprouts can be dangerous for people who are on blood-clotting medicine, such as warfarin. Because it contains an excessive amount of vitamin K, doubling up can be dangerous and actually lead to cardiovascular complications.

• https://www.organicfacts.net/health-benefits/vegetable/brussels-sprouts.html

Arms and Shoulders Pyramid Workout

Arms and Shoulders Pyramid Workout

Biceps

3 - 4 Sets

EZ Bar 21's

7 reps low curls

7 reps high curls
7 reps complete curls

Dumbbell Hammer Curls

12 - 15 reps

Seated Incline Bicep Curls, Outward

8 - 10 reps

Triceps

3 - 4 Sets

Tricep Push-ups

To Failure

Dumbbell Overhead Tricep Extension

12 - 15 reps

Seated Tricep Dip Machine

8 - 10 Reps

Shoulders

3 - 4 Sets

Dumbbell Upright Rows

15 Reps

Lateral Dumbbell Raises

12 reps

Seated Bent-Over Lateral Raises

10 reps