GYM419 WOD #6: Intro to Cardio
Cardio. We all hate it. So why torture yourself? Instead of spending hour upon hour on a treadmill we are going to hit it hard and fast. How does 20 mins sound? Doable? We’ll see…
For cardio, we are going to do High Intensity Interval Training. Each minute you will adjust your intensity. This may be speed, but could also be inclining the treadmill. Whatever it takes to be at the intensity level for that minute.
Machop/Machoke/Machamp: All do the below today.
Format:
Min 1 = Intensity 5
Min 2 = Intensity 5
Min 3 = Intensity 6
Min 4 = Intensity 7
Min 5 = Intensity 8
Min 6 = Intensity 9
Min 7 = Intensity 6
Min 8 = Intensity 7
Min 9 = Intensity 8
Min 10 = Intensity 9
Min 11 = Intensity 6
Min 12 = Intensity 7
Min 13 = Intensity 8
Min 14 = Intensity 9
Min 15 = Intensity 6
Min 16 = Intensity 7
Min 17 = Intensity 8
Min 18 = Intensity 9
Min 19 = Intensity 10
Min 20 = Intensity 5
GYM419 WOD #5: Complete Upper Body Workout
And so begins the Half Body Split routine. For this style of training, you want to use a 1-10 scale for effort. A 1 would be sound asleep a 9 is when you can’t go any harder/further (but you really could if you dig deeper) a 10 is when you truly hit failure. That being said, a 5 would be like walking up a flight of stairs. A 6 would be like taking the stairs with a full laundry basket. You get the idea…I hope.
Anyways, here is today’s workout. You will be doing 2 exercises per body part. One main exercise and a second exercise during your “super set”. You will be doing a set of 12 reps (Level 5 intensity, basically a warm-up), then a set of 10 (Level 6 Intensity), then a set of 8 (Level 7 Intensity), a set of 6 (Level 8 Intensity) then comes your super set, where you do another set of 12 (Level 9 Intensity) followed immediately by the second exercise for 12 reps (Level 10 intensity).
If you are just starting to workout for the first time, I suggest doing the Machop sets. If you haven’t worked out in a while, but know what you’re doing I suggest the Machoke sets. Just until you know how the training is going to treat your muscles. I don’t want you wimping out after the first week. The Machamp sets are where you should be as soon as possible.
Machop: 8-6 Superset 8-8
Machoke: 10-8-6 Superset 10-10
Machamp: 12-10-8-6 Superset 12-12
CHEST: Bench Press (Barbell or Dumbbell) super set with Dumbell Flyes.
Shoulders: Seated Military Press super set with Side Raises
Back: Lat Pull Downs super set with Rows
Triceps: Rope Push-downs super set with Dips
Biceps: Preacher Curls super set with 21s instead of the standard 12 reps.
Gym419 has the philosophy that there is no quick and easy way to lose weight. We believe that you do not work out to lose weight, losing weight is a side-effect of working out! You should be working out to be better suited as a human being.
Remember: It’s all on you if something goes wrong. I am not a certified trainer. I’m just a guy who is working out and sharing his workouts with the world!
GYM419 WOD #4: Rest Day
Sunday is the day of rest.
Beginning tomorrow we will be moving into a new format for lifts. We will be doing half body splits. For example:
Monday = Upper Body
Tuesday = Cardio
Wednesday = Lower Body
Thursday = Cardio
Friday = Upper Body
Saturday = Cardio
Sunday = Active Rest Day
Then the cycle continues with Lower Body on Monday, Upper on Wednesday, etc. the cycle keeps going U-C-L-C-U-C-L-C with the active rests thrown in.
The workout formats will all be the same. They will follow a reverse pyramid format with a superset for each exercise.
Machop: 8-6 Superset 8-8
Machoke: 10-8-6 Superset 10-10
Machamp: 12-10-8-6 Superset 12-12
You will be using weights that you are comfortable with. You want to be challenged with every set, but you only want failure during your superset. That being said, everyone should be doing the Machamp level. Don’t cheat yourself. Use smart weights and you can handle it.
This will all make sense tomorrow.
Trust me.
The rotation takes two weeks to complete. After two rotations there will be a week of standard style workout splits. Then we get right back into this format.
Get ready to get destroyed!
In the meantime…for today’s active rest:
Machop: 30 mins stretching
Machoke: 1 hour shadow boxing/martial arts training
Machamp: Spar/Hit the heavy bag
Get active!
GYM419 WOD #2: Kettlebell Ladder
For today’s workout we will be doing a Kettlebell Ladder. If you do not know what a ladder is, listen up! A 1-5 ladder means you do one rep of each exercise, then two reps of each exercise, then 3 of each, 4 of each and finally 5 of each.
In this workout we will be doing squats. If you are utilizing only 1 Kettlebell, wait until you have done each side before doing the squats (goblet style).
Machop: 1-5 Ladder
Machoke: 1-7 Ladder
Machamp: 1-10 Ladder
Swings➡️Cleans➡️Presses➡️Squats
Gym419 WOD #1: New Year’s Day Pump Workout
Happy New Year!
If your New Year’s Resolution is to hit the gym…great job being original! (insert sarcasm). JK. Keeping your body in shape is always a great goal to have.
Here is Gym419’s New Year’s Day Pump Workout. This is what you want, a great pump workout to keep you on track with your resolution to workout more.
Remember, the workouts have 3 levels. You pick the one that you feel will be in your fitness level.
This workout consists of three sections: Chest, Shoulders, Biceps. Do all rounds of each section before moving on to the next.
Machomp: 2 Rounds of 7-10 Reps
Machoke: 3 Rounds of 7-10 Reps
Machamp: 3 Rounds of 12-15 Reps
CHEST
- Incline Barbell Bench Press
- Incline Dumbbell Bench Press
- Flat Bench Flyes
(Bonus Round: Low Cable Pectoral Minor Pushes)
SHOULDERS
- Overhead Press
- Side Raises
- Upright Rows
BICEPS
- Barbell Preacher Curls
- Seated Incline Dumbbell Curls
Finish off with a set of 21’s curls
Good Luck!
Gym419 has the philosophy that there is no quick and easy way to lose weight. We believe that you do not work out to lose weight, losing weight is a side-effect of working out! You should be working out to be better suited as a human being.
Remember: It’s all on you if something goes wrong. I am not a certified trainer. I’m just a guy who is working out and sharing his workouts with the world!
Barefoot Buffalo 