Back (5/27/13)

Happy Memorial Day.

Back

• Max Rep Deadhang Pull-ups
• 4 rounds
• Take 1-2 minutes between rounds. Try to get within 2 reps of previous round.
• Deadlift
• 5 sets: 10, 8, 6, 6, 6 reps
• MAINTAIN PROPER FORM: hamstrings "loaded", core tight, chest up.
• Underhand Bent-over Rows
• 4 sets x 12 reps
• Use EZ curl or straight bar, grab bar with underhand (curl) grip and perform rows as usual keeping core tight, chest up, pulling bar up to xiphoid area.
• Narrow-grip Inverted Rows
• 60 total
• Set bar at waist level, attach close-grip handle or handles in center of bar, elevate feet and perform inverted rows
• Max Rep Dumbbell Shrug
• 4 rounds
• Use either 75lbs, 50lbs, or 35lbs. Your choice, but make sure you put in an all out effort.
• Rest 1-2 minutes, try to get within 2 reps of previous round.

Niko Countouriotis
Fireman

Arms (5/25/13)

Arms

• Chin-up/Diamond Push-up
• 5 rounds of 5/10
• Perform 5 chin-ups immediately followed by 10 diamond push-ups (forefingers and thumbs create a diamond shape on the ground)
• Move slow and deliberate through each rep to get the most out of it
• Skull Crushers w/ Bands
• 5 sets x 10 reps
• Load EZ Curl bar, attach band over ends and under bench, perform exercise keeping elbows IN (they should remain in line with your shoulders - not bowed out to your sides)
• Kickbacks
• 4 sets x 15 each arm
• Hold light dumbbell in one hand while gripping bench for stability with other, bend at waist, keep upper arm parallel to the floor and "kick" the dumbbell back to full extension by flexing your triceps. 
• Pause and flex at full extension before returning the weight back down
• Standing Dumbbell Curls
• 5 sets x 8 each arm
• 21's
• 4 rounds
• Load straight bar, stand with back against wall, perform:
• 7 half-rep curls up (from full extension to 90 degrees)
• 7 half-rep curls down (from full curl down to 90 degrees)
• 7 full curls
• 7+7+7 = 1 round
• Keep back and hips against the wall to concentrate the movement on the biceps. DO NOT SWING HIPS. Use a spotter if necessary.

Niko Countouriotis

Fireman

Chest (5/23/13)

Chest

• Renegade Push-up
• 3 sets x 10 reps
• Grab a set of moderate weight dumbbells (25-45lbs), start in the push-up position with feet wide. While holding dumbbells, perform 1 push-up, row dumbbell up with right arm, perform 1 push-up, row dumbbell up with left arm. This equals 1 rep.
• Incline Press
• 7+ sets: 10, 5, 3, 1RM, 3, 5, 10
• For 1RM: take as many attempts as needed to hit 1RM then continue with workout
• Dumbbell Bench Press
• 4 sets x 8 negative reps
• With moderately heavy dumbbells, press up to full extension then lower slowly while counting to 7. Pause and repeat.
• Flex chest throughout to force blood into pecs
• Wide-grip Bench Press
• 4 sets x 15 reps
• Ring Flyes
• 50 total
• Set rings 3" off ground, hold rings in push-up position, extend rings outward to lower yourself to ground, pause, pull rings inward to raise yourself back into push-up position.
• Modifications: 
• Perform flyes from knees, or
• Raise rings up to waist level, grab rings and lean forward, perform flyes from standing position while leaning forward. Less lean = less difficulty.

Niko Countouriotis
Fireman

Back (5/18/13)

Back

• Weighted Pull-ups
• 5 sets: 10, 8, 6, 4, 2
• Increase weight each set.
• Get chin over bar for rep to count.
• Seated Close-grip Rows*
• 4 sets x 8 reps
• Bent-over Rows*
• 4 sets x 12 reps
• Dumbbell Shrugs**
• 4 sets x 20 reps
• Dumbbell Flyes**
• 4 sets x 20 reps
• Ring Rows
• 50 total
• Elevate feet to increase difficulty

*Alternate Seated and Bent-over Rows
**Alternate Shrugs and Flyes

Niko Countouriotis
Fireman

Arms (5/16/13)

Arms

• Explosive Curls
• 4 sets x 15
• Negative Rep Barbell Curls
• 5 sets x 5 reps
• Go heavy, have partner assist getting weight up, lower on 5 count.
• Weighted Bench Dips
• 4 sets x 15
• Set something parallel to bench to elevate feet on. Place weight plate in lap or wear vest. Perform dips dropping down until arms bend 90 degrees, press back up until full lockout flexing tris at top.
• Triceps Bench
• 5 sets x 5 reps
• Go heavy, have partner spot as needed.
• EZ-bar Curls w/ Band
• 4 sets x 15
• Load bar, loop band over both ends, stand in middle of band and lift.
• Triceps Extensions w/ Rope
• 4 sets x 15

Niko Countouriotis
Fireman

Chest (5/14/13)

Chest

• Ring Push-ups
• 4 sets x 15 (or 60 total)
• Set rings 3" off ground, perform push-ups as usual
• Bench Press
• 7+ sets: 10, 5, 3, 1RM, 3, 5, 10
• For 1RM: take as many attempts as needed to hit 1RM then continue with workout
• Incline Dumbbell Press Dropset
• 4 sets x 15 + 10 more
• Perform same as flat bench dumbbell dropset (drop about 1/3 weight from first set and perform 10 more)
• Standing Cable Flyes
• 4 sets x 15

Niko Countouriotis
Fireman

Back (5/9/13)

Apologies for the late post. If you haven't already done a back workout, here ya go.

Back

• Deadhang Pull-ups
• 40 total
• No swing, no kip. Straight arms at full extension, chin over bar at top.
• Bent-over Rows
• 5 sets: 14, 12, 10, 10, 8
• Load barbell, bend knees and waist, pull bar up to xiphoid while pinching shoulder blades together and keeping natural arch in lower back (chest up).
• Heavy Dumbbell Row
• 5 sets x 8 each arm
• Keep chest parallel to floor. Don't drop shoulder down or jerk weight up - so use a manageable weight and maintain proper form.
• Pull-downs
• 4 sets x 15
• Close-grip Inverted Rows
• 50 total
• Set up like a traditional inverted row (barbell about waist high, something in front to elevate feet), attach close-grip handle(s) to middle of bar with chain/rope.
• Lay under bar and pull yourself up until chest touch hands.

Niko Countouriotis
Fireman

Arms (5/7/13)

Arms

• Chin-ups AMRAP* (sets of 5)
• 3 minutes
• Perform as many sets of 5 chin-ups as you can in 3 minutes
• You may come off the bar and rest as needed after performing every set of 5, but if you come off the bar before reaching 5, you will be punished with 5 burpees.
• i.e. Joe does 15 chin-ups straight (counting for 3 sets) and drops off the bar, he jumps up and starts again but has to drop after only 3. He goes to the ground and busts out 5 burpees then back on the bar for more chin-ups until time expires.
• Shoot for 10 rounds or more
• PUSH YOURSELF - work hard
• Standing Barbell Curls
• 6 sets: 8, 8, 6, 6, 4, 4
• Try to increase weight every set
• Dumbbell Drop Sets
• 4 sets of 10, then 10
• Set bench at a slight recline, perform 10 curls drop 2/3 weight and perform 10 more (10x 50lbs, followed immediately by 10x 35lbs)
• Reclined Skull Crushers
• 4 sets x 12
• With bench at slight recline, perform skull crushers as usual
• Triceps Extensions w/ Rope
• 4 sets x 15
• Ring Dip AMRAP (sets of 3)
• 3 minutes
• Same as above, but with 3 rep incriments
• Try to beat your # of curl sets

*AMRAP: As Many Reps As Possible

Niko Countouriotis
Fireman

Chest (5/5/13)

*A little Cinco de Mayo fun...

Chest

• Explosive Push-ups
• 55 total
• From push-up position, lower chest to the floor then explode up pushing away from floor as hard as possible
• Incline Bench
• 5 sets x 5 reps
• Bench Press w/ Bands
• 5 sets x 5 reps
• Loop band with most resistance over one end of barbell, under bench, then over other end of barbell
• Go heavy, but obviouly not as heavy as your 5 rep max
• Wide Dumbbell Press
• 5 sets x 15 reps
• Perform a hybrid of dumbbell press and flye by bringing weights wider than normal for a press, but not all the way out as in a flye.
• Use dumbbells about halfway between what you would use for a press and a flye (i.e. 80lbs press, 40lbs flye = 60lbs for wide press)
• Push-ups
• 55 wide, 55 narrow, 55 regular
• Go drink Mexican beer.

Niko Countouriotis
Fireman