Category Archives: Fitness

The Search For The Perfect Weight Gaining Smoothie

Smoothie og kaffe
Smoothie og kaffe (Photo credit: Wikipedia)

A few days ago while at the Kenwood Towne Centre, I was looking to get something to eat. Not sure what I wanted, I looked at Smoothie King’s offerings. After all, some smoothie places will put protein powder in their drinks. What about Smoothie King? I looked over their menu.

There it was The Activator, up to 1,100 calories with protein and other “good stuff”. Have to try that. Give me the chocolate one please. And it was good.

Once home, I went to the Smoothie King website to get more information about this smoothie and the protein powder it contains. I was quite surprised how good their protein powder is. Cannot tell if the powder is available for sale though.

But wait! I have Optimum Nutrition and Meijer brand protein powder at home. What about making one? Search the internet. Find some recipes. Time to try.

The bases for my smoothie recipe is some ice (4-5 cubes) and 2.5 cups of milk (2%). This will give some frothiness and help chilli it. Add in a scope of Optimum Nutrition Gold Standard Whey protein powder and now the protein gram count is over 40.

What next? How about some yogurt to aid digestion? Cool. Two tablespoons go in. So does a banana. Hmmm…more smoothie-ness. Some walnuts? Sure. The bitterness will help offset the sweetness. How much? A few…

Is that it? Anymore protein? Yes! Two tablespoons of peanut butter. That will be good. Mix. Blend. Pour. Drink. Oh yes.

There’s my first entry into the smoothie arena. What’s yours?

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The Best Laid Plans

Sprint006 plan
Sprint006 plan (Photo credit: J’Roo)

The plan was simple. Yesterday I updated my exercises for chest, back and abs. Want to know what it is? Sure, here’s the link. Then today, it was time to hit the gym after work and see how good this workout was. Yeah, that was the plan.

Today, reality happened. My daughter had a very emotional reaction to her summer school. I couldn’t blame her. The Northwest Passage School isn’t the nicest place and it is all computers. She had this same class on computer at regular school this year and couldn’t pay attention long enough to pass. She nearly broke down.

After talking to her and getting her to calm, she finally agreed to try it. After all, we’ve already paid and we cannot get that back. They were also having technical issues and didn’t have a computer for her for over an hour.

Ok, enough about my struggles. The results put me to work late, which put me home late, which meant no new workout time. Ugh! Time to hit the arms with dumbbells at home. Curls and extensions to failure, then some negatives. Then a call.

The call was good, but lasted longer than I planned. Nuts. Now I’m late with supper. While I have time for a smoothie? Yeah sure. Who cares about sleep for tomorrow.

 

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Time To Move To Heavy

101122-N-7948R-111
101122-N-7948R-111 (Photo credit: U.S. Pacific Fleet)

The last few months have seen me using the exercises in Iron Man Magazine nearly exclusively. In particular, those found within the Training & Research Center’s articles, using the ideals of HIT and 4x. Steve Holman’s articles have lead to very good results and since the body needs to be confused from time to time, it is now that there will be some change.

For June and July, I am going to go with heavier workouts, though the reps will not be forced to drop much. Research is starting to show that decline chest exercises are more effective and stimulating the pectoral muscles. All the standing cable flyes will be replaced, as with the flat press. I’ve also knocked out some of the supersets and lowered the overall number of exercises. I want more bang for my time. The resulting chest, back and ab workout will now look like this:

  • Declined flyes   3×10
  • Declined dumbbell bench press   3×10
  • Super set:
    • Flat flyes   3×10
    • Wide-grip bench dips  3×10
  • Smith machine flat bench (negative)  1×9
  • Super set:
    • Pulldowns   3×10
    • Undergrip pulldowns   3×10
  • Upright barbell rows   3×12
  • Super set:
    • Dumbbell shrugs   3×12
    • Laterals   3×10
  • Knee Ups   4×12

The idea is to do this workout at least through June and then perhaps tweak it a bit for July. This is done once a week, usually on Monday, with a followup workout on Fridays that is more TORQ oriented. The latter workout will remain from the Iron Man articles and will be adjusted once the July issue of the magazine has arrived.

Changes for the leg work are still being finalized and will be posted as soon as they are ready.

Happy lifting.

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