Chest (3/30/13)

Chest

• Ring Push-ups
• 4 sets x 15
• Set rings to 3" off ground, grasp rings and assume push-up position
• To modify, go from knees or raise rings to waist height and lean into them
• Dumbbell Press Superset
• 4 rounds
• Perform 10 reps of dumbbell press with moderate-to-heavy weight, drop 25% and perform 10 more, drop 25% and perform 10 more (i.e. 80's, 60's, 45's)
• Keep transition time to a minimum
• Wide-grip Floor Press
• 4 sets x 15
• Load barbell on rack about knee height, lay on floor under bar, lower bar until your upper arms lay flat on floor, pause for 2 count and explode back up
• Focus on driving blood into chest (flexing) entire time
• Dumbbell Flyes
• 4 sets x 15
• Feet Elevated Ring Push-ups
• 40 total
• Same as before, but set rings to height of whatever object you use to elevate your feet (bench, box, etc)
• Elevating your feet requires you to use more stabilizer muscles so be careful of shoulder injuries

Niko Countouriotis
Fireman

Back (3/25/13)

Back

• Ring Rows
• 4 sets x 15
• Elevate your feet for increased difficulty
• If no rings: complete 5 sets x 15 inverted rows
• Heavy Close-grip Rows
• 5 sets: 10, 9, 8, 7, 6
• Place end of barbell in a corner, load other end with weight, attach close-grip hand with chain, bend knees and waist to perform rows
• Keep chest up, pull handle to xiphoid process area then slowly lower weight back down until arms reach full extension (weight does not need to touch ground)
• Deadhang Pull-ups
• 5 sets x AMRAP (as many reps as possible)
• NO SWINGING.
• Try to stay within 2 reps each round (rest as needed between sets)
• *For those not able to complete 8 pull-ups in the first round, use a band for assistance by looping the ends over the pull-up bar and placing knee or foot in center of band. Use as much assistance as needed to complete 10 good reps each round, focusing on pulling your body up with your lats every time.
• Reverse Cable Flyes
• 4 sets x 15
• Set pulleys at lowest height, attach handles and grab them with opposite hands (right hand reaches across body for left handle; vice versa). Slight bend at knees and waist. Perform reps by raising hands laterally, pinching shoulder blades together and keeping a natural bend at the elbow.
• Shrug Superset
• 3 rounds: 10, 15, 20 reps each round
• Perform 10 dumbbell shrugs with heavy weight focusing on flexing traps at top of movement. Set dumbbells down and perform 15 more with slightly lighter weight. Set dumbbells down and perform 20 more with even lighter weight.
• Grip will tire so use of lifting straps is OK.

Niko Countouriotis
Fireman

Arms (3/23/13)

Arms

• Explosive Curls
• 40 total
• Load barbell with light weight, perform curls exploding up from bottom until barbell leaves your hands, catch barbell and lower back to full extension
• EZ Bar Curls w/ Bands
• 5 sets x 10
• Load weight, loop band over both ends of bar, place feet on the middle of band, stand up and perform curls
• Reclined Cable Curls
• 5 sets x 10
• Attach straight bar to row section of cable machine (or a pulley set about knee height), grasp bar and lay all the way back, perform curls up to chest and back down to full extension
• Triceps Bench
• 4 sets x 15
• Place hands shoulder width apart, lower bar to xiphoid process area making sure to keep elbows from bowing out
• Overhead Triceps Extension w/ Rope
• 4 sets x 12
• Set cable pulley to chest height, attach rope, face away from machine and extend rope from behind head at 45 degree angle upward
• Ring Dips
• 40 total

Niko Countouriotis
Fireman

Questions or Comments

If anyone has questions, comments or concerns - anything from movement standards, correct form, nutrition, rest time between sets, whatever - just post a comment on the blog and I'll answer it as soon as I can. If someone else sees it first and knows the answer, go ahead and post as well.

-Niko

Chest (3/21/13)

Chest

• Deficit Push-ups
• 40 total
• Place hands on objects about 2" off the floor (45lb plate laid flat is a good height) and perform push-ups touching chest to ground
• Bench Press Ladder (6 to 10)
• 9 sets: 6, 7, 8, 9, 10, 9, 8, 7, 6 reps
• Decrease weight going up and increase coming back down
• Try to match weight on back side of ladder (if you do first set of 7 at 215, try to do second set of 7 at 215)
• Incline Dumbbell Press
• 4 sets x 12
• Weighted Push-ups
• 5 sets x 15
• Have partner place weight plate on upper back or wear weight vest
• Ring Flyes
• 40 total
• Set rings at 3" off ground, grasp in push-up position, lower yourself to ground by moving rings outward, pause and raise yourself back up by pulling rings inward
• To scale: go from knees or raise rings to waist level and perform from a standing position leaning into rings
• Take care of your shoulders - don't push it if you have limited mobility or injury

Niko Countouriotis
Fireman

Back (3/16/13)

Back

• Deadlift/Row Combo
• 4 x 15 of each
• Load barbell relatively light (a weight you can manage for 15 reps of bentover rows), perform 15 deadlifts then go immediately into 15 bent over rows. You can adjust hand position between exercises, but DON’T REST.
• Maintain good form for both.
• Pull-downs
• 4 x 12
• Seated Close-Grip Rows
• 4 x 10
• Dumbbell Shrugs
• 4 x 20
• Dead-hang Pull-ups
• 30 total
• NO SWINGING. Keep your body as motionless as possible, pulling yourself up with your lats. Chin over the bar, then drop back to full extension.

*If working out with multiple people, Pull-downs, Seated Rows and Shrugs can be performed one set at a time in rotation to speed up the wait time.

Niko Countouriotis

Fireman

Arms (3/14/13)

Arms

• Death by Chin-up (from 5)
• With a running clock, perform 5 chin-ups in 1 minute. Then 6 in the next minute. Continue increasing by 1 rep each minute until failure.
• Over 15 is good. 
• Weighted Bench Dips
• 4 x 15
• Set bench in front of similar object of same height. Place hands on one and elevate feet on other. Have partner set weight plate in lap, then perform dips. 
• Standing Dumbbell Curls
• 5 sets: 10, 10, 8, 8, 6
• Tricep Extension w/ V-shaped bar
• 5 x 10
• EZ Bar Curls
• 4 x 12
• Skull Crushers w/ Bands
• 4 x 15
• Load EZ curl bar, loop band over one end, under bench and over other end. Perform skull crushers keeping elbows tight (in line with hands and shoulders...don't let them bow out!)

Niko Countouriotis

Fireman

Chest (3/12/13)

Chest

• Explosive Push-ups
• 40 total
• From the bottom of a push-up, explode up trying to get as much distance between your hands and the ground as possible.
• Dumbbell Press
• 5 sets: 10, 10, 10, 8, 6
• Work your way up in weight
• Flat Bench w/ Bands
• 4 x 12
• Seated Cable Flyes
• 4 x 15
• 50's
• 2 rounds
• From flat bench press, load a light weight or just use bar. Perform 50 reps continuously. Try not to rack the bar until you're finished with all 50. You can rest in the full extension position as much as necessary.

Niko Countouriotis

Fireman

Intro

The following blog is a strength-training regimen that will supplement additional workout programs.  It is intended to build muscular strength and endurance over the course of our typical 3-shift "tour".  The workouts will always be changing and should take between 1-1:15 hours.  The first day will always be a CHEST workout; the next will cover ARMS; last will work BACK.  You are responsible for training SHOULDERS, CORE (abs) and LEGS on your own.  This can be accomplished on buffer days, 4-days or while at work in addition to this program.  Personally, I do CrossFit workouts on my off days which are very effective at training shoulders, core and legs as well as cardio in nearly every workout.  I'm not saying YOU have to, it's just what I've found to be successful for me.

In addition, I'm a firm believer that 85% of physique is DIET.  You can work out for hours every day, but ultimately it's what you put into your body that really changes the way you look.  That being said, I'm not a fan of the word DIET - it implies something temporary.  To build a better version of yourself, you must subscribe to the idea of changing the way you eat forever.  You do not need to be on a DIET, you just need to be mindful of what you ingest.

My 3 rules for building a better body:

1) Eat/Drink things that are GOOD for you.

2) DON'T eat/drink things that are BAD for you.

3) Workout.

Lastly, enjoy life - it's way too short to be taken seriously.

-N

Niko Countouriotis

Fireman