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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.

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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.

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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!

Posted by  |  January 5, 2015 | Categories: Gym419, Workout | Tags: , , , | Leave a comment

GYM419 WOD #4: Rest Day


Sunday is the day of rest.

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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!

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Posted by  |  January 4, 2015 | Categories: Gym419, Workout | Tags: , , , | Leave a comment

GYM419 WOD #2: Kettlebell Ladder


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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

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Posted by  |  January 2, 2015 | Categories: Gym419, Workout | Tags: , , , | Leave a comment

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!

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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!

Posted by  |  January 1, 2015 | Categories: Gym419, Workout | Tags: , , , , | Leave a comment

Gym419


Hello!

Today, I have some great news. Gym419 is starting up on November 1st. There will be daily workouts posted here on Barefoot Buffalo. 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. That being said, the daily workouts will be varied. Some days you may be doing traditional gym workouts while other days you will be crawling on all 4s and rolling around or doing 30 mins of heavy bag training.

Let me tell you a little bit about Gym419….This is not an actual Gym, it’s my workout room at my house. These daily workouts are not personally designed for your use. These workouts will be what I am doing that day. Yes, there will be different levels of difficulty, but that is just because some days you know you can go harder than others so when I plan my workouts I will be planning 3 levels of difficulty. They are: Machomp, Machoke and Machamp.

Basically what I’m trying to say is, if you see these workouts, and you try them, its 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!

So! On Saturday, November 1st, stop by and check out the workouts! It’s going to be a blast yo!

Posted by  |  October 24, 2014 | Categories: Uncategorized | Leave a comment

Invigorating Veggie Smoothie


Super easy. Super tasty. Super healthy.

The following is for one beast mode serving or two normal servings.

1) 1 cup ice 1 cup water 
2) 1 cup water
3) One handful of baby spinach
4) 1/2 of a cucumber (half peeled)
5) 1/2 TBSP of ginger (I chop it first)
6) 2 garlic cloves
7) 1 Apple (cored)
8) 1 Lime (peeled)
9) 1 TBSP of Honey
10) 1 TBSP of coconut oil

Just toss everything into a blender and let it do it’s job. Once you get a nice smooth consistency…drink it up!!!

***I find that when using a cheap blender you get a better consistency adding each item one at a time and letting it blend a bit before adding more***

Adjust to taste.

Enjoy friends!

Let me know what variations you come up with in the comments!

Posted by  |  September 3, 2014 | Categories: Paleo, Recipes | Tags: , , , , , , , , , , , , , , , | Leave a comment

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My Search For Bigfoot


It was a Thursday. It’s always Thursday. Thursday is the day for finding Bigfoot. More Bigfoot sightings happen on Thursdays than any other day of the week. Here are some pictures I took while out Squatching. I was not successful this trip but I won’t let it deter me in future endeavors.

Enjoy

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Posted by  |  July 25, 2014 | Categories: Adventures, Barefoot, Life, Random Ramblings, Travel | Tags: , , , , , , , , | Leave a comment

Happy times?


I know my latest posts have been rather dark and angry. That’s because it has been a rather dark and angry period in my life. I’m not going to go into what’s been going on (I’ve already done that) but I will go into what has been making it better. At least a little better.

I have been trying to be more mindful throughout my day; being the moment more often. Just taking in everything around me on a much larger scale. For example: While walking to my car in the morning I take notice of the temperature. How cold/warm it is, how the wind feels on my face, the sound of snow crunching under my feet, the birds chirping away. Rather than worrying about work, if I’m going to be late today, how the traffic is going to be.

Lately I have been getting these intense “waves” of emotion that hit me like a freight train. They come out of nowhere fast and hard then leave just as quickly. I have been trying to figure out what the heck is going on and how to handle these little emotional episodes. I have learned a cool little meditation “drill” that has really helped me be in the moment and regain control of my emotions. I’ll try to explain it here:

Get comfortable. It can be sitting, laying down, walking…anything as long as you are comfy. You can close your eyes if you like. Just take long deep breaths. Take in everything around you; the sounds, the smells…everything. Once you have relaxed take each thought/emotion that comes into your head and imagine it in front of you. I like to imagine it as a mist in front of my face (about 2-3 feet out). Acknowledge that thought/emotion and let the breeze take it away. Sometimes I wave my hand to “move” the mist away. As the mist leaves…so does the thought/emotion. DON’T force it away, just let it go softly and at its own pace. Do this for about 5-10 mins a day. After a while you will be able to clear you mind as you go throughout your day. I find myself seeing that mist often and I just swirl it with my hand and let it go. It helps me get through the little episodes I have. The bigger ones need more than just being mindful of your emotions and thoughts. For that I use walking meditation (my preferred method). But serious meditation takes serious instruction and practice. This mindfulness exercise is a great little way to start being more aware of yourself and your surroundings.

Long days and pleasant nights,
Shoeless Joe

Posted by  |  March 8, 2013 | Categories: Life | Tags: , , , | Leave a comment

Quote

“There’s winner…


“There’s winners and losers….not much in between” John Schweikhard

Posted by  |  March 8, 2013 | Categories: Uncategorized | Leave a comment

Wine Parings for Corned Beef and Cabbage.


It’s that time of year! Corned beef and cabbage season! If you are wondering what wines go best with this classic Irish meal you are in the right place. 

First, let’s take look at the meal:

Corned Beef:

  • A little fatty (not a big deal)
  • Pretty salty (as long as you’re not adding any it’s alright) 
  • Tasty as hell!

Cabbage:

  • Turns out so nice and tasty, if you do it right it gets a little buttery taste to it.

Potatoes, Carrots, Onions, etc.

  • These are here to support the awesomeness that it the Corned Beef.
  • Nice “filler” food.

 

So…what wines go best with this meal?

 

 

 

 

None. Be a man, grab a Guinness.

 

 

For my corned beef and cabbage recipe, check out https://barefootbuffalo.com/2013/02/21/corned-beef-and-cabbage-recipe/

 

Long days and pleasant nights,

Shoeless Joe

Posted by  |  February 21, 2013 | Categories: Uncategorized | Tags: , , , , , , , , | Leave a comment