Back (7/2/13)

Happy (early) Independence Day.

Back

• Inverted Row
• 2 rounds x 37 reps
• Yes, the Declaration of Independence is 237 years old. Lucky for you it's not 337 yet.
• Set bar on rack about waist height. Lay underneath and place your feet up on a sturdy object.
• Start with feet elevated. Complete as many reps as you can, then lower feet to ground. Complete as many reps as you can, then bend your knees and bring feet closer to your butt taking off more body weight. Think about what the number means as you're fighting to get there.
• Pulldowns
• 4 sets x 10 reps
• Close-grip Heavy Row
• 4 sets x 10 reps
• Place one end of barbell in corner, load other end with weights. Attach close-grip handle to weighted end with chain/webbing/etc. Bend knees, keep spine straight and chest up. Pull handle up to xiphoid process, pause and lower to ground.
• Reverse Flyes on Incline Bench
• 4 sets x 15 reps
• Set bench at incline, lay face down on it and grab light dumbbells. Perform reverse flyes by bringing the weights out to your sides and pinching the shoulder blades together.
• Dumbbell Shrugs
• 2 rounds x 37 reps
• Yep, this again.
• Start with a heavy set of dumbbells, perform as many shrugs as possible keeping shoulders in one plane (don't roll them), pausing at the top of each rep for emphasis on the traps. Set those down and pick up a lighter set to keep going until you reach 37.
• This will tax your grip so lighten the weight as necessary throughout the round.
• Think about what it means to be American.
• Don't take it for granted.

Niko Countouriotis
American

Arms (6/30/13)

Arms

• Explosive Curls
• 4 sets x 10 reps
• Load barbell with light weight, perform curls exploding upward allowing the bar to leave your hands at the top, then catching it and slowing it's decent during the negative.
• Arms shouldn't bend much past 90 degrees on the curl upward, so you actually have to explode up to toss the weight.
• EZ-Bar Curls w/ Bands
• 4 sets x 10 reps
• Load weight, loop resistence band over both ends, stand in the middle of band and perform curls.
• Standing Dumbbell Curls, Regular then Hammer
• 4 sets x 6 + 6 each arm
• Perform 6 dumbbell curls on each arm followed by 6 more hammer curls. Use the same weight for both. Complete the set without setting down the dumbbells.
• Skull Crusher + Triceps Press
• 4 sets x 10 + 10
• Using EZ curl bar, perform 10 skull crushers followed immediately by 10 triceps press with the same weight.
• Keep elbows in line with hands and shoulders the entire time. Don't let them bow out.
• Kickbacks
• 4 sets x 12 each arm
• Grab a light dumbbell, bend forward at the waist and press ("kick") the weight back until the arm is straight and triceps fully flexed at the top. Lower the weight until arm reaches 90 degrees, keeping upper arm parallel to ground the entire time.
• Ring Dips
• 3 rounds x Max Reps
• If you can't do more than 10 ring dips, modify it by doing 3 rounds of feet-elevated bench dips instead.
• Push yourself. "If it doesn't challenge you, it doesn't change you."

Niko Countouriotis
Fireman

Don't Waste Your Workout!

I've had a few people ask about recommended protein intake, so here is a not-so-quick overview:

• Why Take It:
• Lifting weights causes microscopic tears in your muscle fiber. This "damage" is a good thing - as long as you are ingesting enough protein to rebuild. Following a workout, you feel various changes as a result of the body's immune response to the work you've done. Increased blood flow to the area gives you that pumped feeling, while also removing damaged or dead fibers and cells. This leaves small fissures in your muscles ready to filled back up with the help of protein. The consistent breakdown and rebuilding of those muscle fibers is what causes your muscles to get bigger (hypertrophy) and ultimately stronger, but in order to rebuild you must feed them!
• What to Take:
• Whey Protein is best at quick digestion and rapid recovery.
• If nothing else, take this immediately after your workout. If you wait more than an hour, your window has closed and you just wasted your workout.
• Casein is a slow-digesting protein that stays in your body for about 8 hours as it breaks down. This is beneficial so your body has something to feed on during periods without food (overnight, mornings that you don't "break the fast" right away, afternoons waiting for that late dinner, etc).
• Take this before bed and/or first thing in the morning.
• Soy Protein gets a bad rap from bodybuilders because some study, way-back-when, said it raises estrogen levels. They see "estrogen" and think "bitch tits". Don't worry, unless you're drinking 5 gallons of it a day while taking your girlfriend's prenatal vitamins, go ahead and enjoy your soy milk. It works like whey, just digests slower.
• Add it to your pre/post workout Whey Protein shake. The slower digestion rate prolongs the benefits.
• Take it if whey gives you bubble-guts.
• When to Take It:
• At the very least, immediately after your workout.
• A smaller, pre-workout shake is always a good idea.
• Any time you haven't eaten in a while or don't see yourself eating for a while.
• How Much to Take:
• Your body can process between 35-45 grams of protein at a time, so don't go loading up your shake with 5 scoops because you'll just shit out the extra. Your best bet is about 40 grams in your post-workout shake and 25 grams in other shakes throughout the day.
• The total amount of protein per day depends on what your goals are, and includes ALL sources - shakes, eggs, meat, veggies, etc. Since we are all active adults who workout several times a week, refer to the following formulas (listed as grams of protein per pound of bodyweight):
• For those looking to lose weight: 1g/lb
• For those looking to maintain their current physique: 1.5g/lb
• For those looking to build mass and gain size: 2g/lb
• What Brands to Buy:
• The highest-quality protein supplements are >90% protein. The easiest way to tell this is by looking at the nutritional label; divide the grams of protein per serving by the total grams per serving and you'll have your answer.
• Example: 27g of protein/30g per serving = 90% protein
• The rest is usually sugars, other flavors, and fillers
• +90% protein powders are very expensive, so I try to stay with medium-quality ones between 80-85% which are a LOT cheaper. With the amount of protein you should be taking in everyday, you'll be spending a small fortune if you go top of the line.
• As far as brands go, they'll sort themselves out once you start looking at the labels and calculating protein content per serving. The cheap ones usually have a ton of fillers and sit at less than 70%.
• How to Calculate Protein per Gram:
• An easy way to help budget how much you're spending on protein is calculating the price per gram you're paying. This will take some basic math skills, so be warned and pull up the calculator app on your phone. To do this:
• Multiply the grams per serving by the number of servings in the container.
• 27g per serving x 50 servings = 1,350g in the container
• Divide the price by the number of grams and you'll have how much you're paying per gram.
• $44.99/1,350g = 0.033... or 3 cents per gram
• Anything below 4 cents per gram is usually a good deal BUT make sure that the protein content isn't shit (below 70%). No point in buying a bunch of cheap protein and getting a ton of filler with it.
• Comment, email, text if you have any questions.

Niko Countouriotis
Fireman (NOT a doctor)

Chest (6/28/13)

Chest

• Feet Elevated Ring Push-ups
• 60 total
• Set rings at same height as solid object (bench, box, etc.), place feet on object and perform ring push-ups getting as deep as comfortable. Don't drop chest below level of rings in order to protect shoulders.
• Bench Press
• 7 sets: 10, 8, 6, 5, 6, 8, 10
• Increase weight each set up to 5 reps. Try to perform the second round of 6, 8, 10 at a slightly higher weight than the first round.
• Incline Superset
• 4 rounds of 10, 10
• Same concept as dropsets; however, perform 10 reps with barbell immediately followed by 10 reps with dumbbells (both incline)
• Push-ups
• 100 total
• 50 wide, 50 regular broken up as needed, but push yourself to failure each set

Niko Countouriotis
Fireman

Back (6/23/13)

Back

• Pull-up/Ring Row Ladder
• 1/10, 2/9, 3/8, 4/7, 5/6...10/1
• 1 pull-up followed immediately by 10 ring rows, 2 pull-ups and 9 ring-rows, etc. until 10 pull-ups and 1 ring row.
• Deadlift
• 6 sets x 5 reps
• Work up to a 5RM by your 3rd or 4th set and maintain that weight
• USE PROPER FORM. Google it, ask someone, whatever you have to do to ensure you are performing the movement properly. This is the most important exercise we can do to prepare ourselves for the tasks we're expected to perform daily (lifting patients, picking up hose, moving TNT tools, pulling up your turnout pants, donning a pack...everything), so take the time to learn how to do it correctly.
• Dumbbell Row (Bilateral)
• 4 sets x 10 reps
• Choose a set of moderate weight dumbbells, bend at waist and knees keeping spine straight, row dumbbells up to your sides pinching shoulder blades together.
• Underhand Cable Row
• 4 sets x 12 reps
• Attach bar to pulley set at low height, grasp bar with underhand grip (palms facing up), row the bar to your belly button focusing the pull with your lats.
• Ring Row/Pull-up Ladder 
• Same as above, but start with 1 row and 5 pull-ups working your way to 5 rows/1 PU.

Niko Countouriotis
Fireman

Arms (6/21/13)

Arms

• Weighted Triceps Push-ups
• 4 sets x 15 reps
• With weight plate on back (or weight vest) perform triceps push-ups either with hands in a diamond shape or against your sides about halfway down your torso.
• Standing Barbell Curls (against wall)
• 5 sets: 10, 10, 8, 8, 6 reps
• Load bar, stand with back and butt against wall, perform full range of motion curls without pulling your butt away from the wall
• Use lighter weight than usual and concentrate all effort on bis
• Barbell Skull Crushers
• 5 sets: 10, 10, 8, 8, 6 reps
• Keep elbows IN
• Seated Dumbbell Drop Sets
• 3 sets x 10, then 10
• Perform 10 curls, drop weight to about 2/3 and perform 10 more
• Triceps Extension Burnout w/ Rope
• 3 rounds of 4 separate weights
• Perform 10 reps, drop 1 or 2 plates, perform 10 more, drop 1 or 2 plates, etc. 4 times = 1 round
• Reclined Cable Curl Burnout
• 3 rounds of 4 separate weights
• Set pulley low, attach straight bar, lay all the way back and perform 10 curls, drop weight about 10lbs and perform 10 more, etc. 4 times = 1 round

Niko Countouriotis
Fireman

Chest (6/19/13)

Chest

• Hand-release Push-up
• 60 total
• Lower yourself until chest touches the floor, slightly lift hands up from floor, then press back down into floor raising yourself back to full extension
• Incline Press
• 5 sets x 10 reps
• Wide-grip Negative Press
• 5 sets x 5 reps
• Lower bar on 5 count, pause at bottom, explode back up to full extension. Use spotter as necessary.
• Wide Dumbbell Press
• 4 sets x 10 reps
• Select a weight between what you use for dumbbell bench and dumbbell flye (i.e. 80lbs bench, 40lbs flye = 60lbs for this exercise)
• Lower dumbbells wider than normal for bench presses, but narrower than flyes. Pause and bring the weights back up squeezing your chest together, slightly rotating the weights until your palms face each other while at full extension.
• 50's
• 2 rounds
• Load barbell with light weight, perform 50 consecutive reps. Only rest position is full extension.

Niko Countouriotis
Fireman

Back (6/14/13)

Back

• Ring Rows
• 4 sets x 15 reps
• Elevate feet in front of you for added difficulty
• Heavy Dumbbell Row
• 4 sets x 8 each arm
• Deadlift/Bentover Row Combo
• 4 sets x 16 each
• Load barbell with moderate weight, perform 16 deadlifts immediately followed by 16 bentover rows
• No rest in between except to reposition hands
• Reverse Dumbbell Flyes
• 4 sets x 12 reps
• Set bench at incline in front of you, bend at waist and rest forehead on top of bench for support, perform reverse flyes flexing traps/pinching shoulder blades together
• Close-grip Row Burnout
• 3 rounds
• Attach close-grip handle to pulley, set weight stack at weight you can perform 10 reps with.
• Perform 8 reps, drop weight by 2 plates (i.e. 80lbs to 60lbs), perform 8 more, drop 2, perform 8 more, continuing pattern for 5 sets of 8 reps. This equals 1 round.
• If you start at a weight low enough to not reach 5 sets before running out of weight, drop 1 plate each time.

Niko Countouriotis
Fireman

Arms (6/12/13)

Arms

• Bench Dips
• 4 sets x 20 reps
• Place an object in front of the bench to elevate your feet for added difficulty
• Standing Curls
• 5 sets x 6 reps each arm
• Go heavy
• Weighted (Ring) Dips
• 5 sets: 12, 12, 1o, 10, 8
• If you have rings, use them. If not, normal dips will do.
• Wear weight vest or secure weight with belt/chain/rope around waist
• EZ-Bar Curls w/ Bands
• 5 sets x 10 reps
• Load bar, loop band over both ends, stand in middle and perform curls
• Skull Crushers w/ Bands
• 5 sets x 10 reps
• Load bar, loop band over 1 end, under bench and over other end
• 50's
• 2 rounds
• Load straight bar with light weight, perform 50 curls resting as necessary throughout, but never setting down the bar.

Niko Countouriotis
Fireman

Chest (6/10/13)

Chest

• Renegade Push-up
• 3 sets x 12 reps
• Grab a set of moderate weight dumbbells (15-35lbs), 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. 
• You will perform 24 total push-ups each set
• Bench Press
• 6 sets x 5 reps
• Work to find 5RM by adjusting weight as necessary after each set.
• Load bar with weight you feel comfortable performing 5 reps with, but don't do more than 5. Load more weight and perform next set stopping at 5. By your 3rd or 4th set you should be struggling to get the last rep. Stay at that weight for remaining sets or drop slightly if you aren't able to get all 5.
• Incline Bench w/ Bands
• 4 sets x 12 reps
• Load weight, loop band over end of barbell, under bench and over other end.
• Iso Dumbbell Bench
• 4 sets x 15 each arm
• With moderate weight dumbbells, lie on bench and press both out to full extension. Keeping left dumbbell at full extension, perform presses with right arm. Switch and perform with left arm, keeping right locked out at full extension
• Alternate between arms as much as you'd like always keeping one locked at full extension (you don't have to perform all 15 in a row)
• Wide-grip Ring Push-up
• 50 total
• Set rings 2" off ground, wider than normal. Lower yourself until chest touches the floor, then press back up almost mimicking a flye movement. Be cautious of shoulders to avoid injury.

Niko Countouriotis

Fireman

back (6/5/13)

Back

• Max Rep Inverted Rows
• 3 rounds
• Close-grip Barbell Rows
• 4 sets: 12, 10, 10, 8
• Place end of barbell in a corner, attach close-grip handle to other end and load weight
• Maintain squat stance with core tight and chest up, pulling handle to xiphoid
• Pull-downs
• 4 sets x 12 reps
• Seated Wide-grip Rows
• 4 sets x 12 reps
• Reverse Cable Flyes
• 4 sets x 16 reps
• Set pulleys at lowest height, grab handles with opposite hands, bend at waist and pull weight up to sides as you pinch/flex traps together

Niko Countouriotis
Fireman

Arms (6/3/13)

It looks like a lot, but don't get intimidated. Work through keeping rest to a minimum and it shouldn't take much more than 1 hour.

Arms

• Max Rep Chin-ups
• 1 set
• Close-grip Bench
• 4 sets x 12 reps
• Standing Straight-bar Curls
• 4 sets x 6
• Low reps so go heavy and flex arms throughout
• Straight-bar Skull Crushers
• 4 sets x 10
• Hands at shoulder-width, keep elbows in line with hands and shoulder (don’t let them bow out)
• Seated Dumbbell Curls
• 4 sets x 10
• Slightly recline bench, work one arm at a time
• Iso Tricep Extension
• 4 sets x 15 each arm
• Standing next to cable machine, set pulley height at eye level, grab the ball that stops cable from entering pulley and stand erect. Holding ball in hand, keep upper arm in line with your body and parallel to floor as you extend hand out flexing triceps the entire time. Bring hand back so arm makes 90 degree angle = 1 rep.
• Death By Chin-up
• Start with 1/3 of max rep chin-up
• With a continuously running clock, you have 1 minute to complete that many reps
• At the start of the next minute, you have 1 minute to complete starting number + 1, then +2 and so on
• Example: max rep chin-up of 15
• 15 x 1/3 = 5
• Start clock
• Complete 5 reps between 0:00 – 0:59 seconds
• Complete 6 reps between 1:00 – 1:59 minutes
• Complete 7 reps between 2:00 – 2:59
• Continue adding 1 rep every minute until you can no longer complete given reps in time allotted

Niko Countouriotis
Fireman

Chest (6/1/13)

Chest

• Ring Push-ups
• 4 sets x 15
• Bench Press
• 5 sets:
• 12 reps @ 60% of 1RM
• 10 reps @ 65%
• 8 reps @ 70%
• 6 reps @ 75%
• 4 reps @ 80%
• Base weight off your most recent 1RM (1 rep max)
• Wide-grip Incline Press
• 5 sets x 12 reps
• Dumbbell Incline Flyes
• 4 sets x 15 reps
• Perform dumbbell flyes with bench set at slight incline
• Ring Push-ups
• 60 total

Niko Countouriotis
Fireman