Strength and Endurance Workout - LEGS

Strength and Endurance Workout 

#1-LEGS

Warm Up

• 5 Sets x 15 Reps - Stiff Leg Deadlifts using DB
• 2 Sets x 50 - Leg Extension Machine (do not lock out at top of the movement)

Working Sets

• 6 Sets x 5 - Box Squats, heavier load, 70-80% of your 1RM (one rep max weight)
• 4 Sets x 10 - Squats (reduce weight 50% from previous exercise)
• 3 Sets x Failure - Pause Squats, hold at bottom movement for 5 seconds (keep the weight the same as previous exercise or reduce 25%)

Cool Down

• 3 Sets x Failure - Leg Curls, 3 seconds on eccentric movement
• Stretching, don't forget to stretch those legs out before you head home!

For more workouts and health/nutrition tips follow me @mikeraso on Instagram.

TRI-Factor Workout (Triceps)

TRI-Factor Workout 

Triceps

Time to get back in the swing of things. Need something to kick your ass and push you to another level so step up and let's go. No excuses, battle til exhaustion, until the muscle says enough stop.

(1) 5 Sets Triple Set - 10 rope split down -10 rope overhead - 10 more rope split down

(2) 4 Sets Close Grip Bench 12/10/8/6 pushing some good weight here

(3) 3 Sets incline skull crushers of 12-15 reps 

(4) 4 Sets kickbacks using cable from lower pulley station all until FAILURE

(5) 3 Sets reverse grip cable Pulldown 12-15 reps 

(6) 5 Sets bench dips adding weight on lap (bring a spotter this gets nasty) until FAILURE

Shake off your arms and walk out of there stronger.

---www.mikeraso.com---
#razfit #getTris #myGL #ownthisplace

What to do when SICK

When you’re sick, you’re sick




Sometimes as much as you don't want to give your body a rest you eventually need to shut things down and let the body recuperate, this especially holds true when you are sick. Last few days I have been put down on my ass and as much as I want to train I can't even leave to do much work from home.



What can one do when sick??

1. get rest, rest and MORE REST- rest up, big deal if you sleep longer then you usually do, you are sick and out of commission anyways... sometimes the biggest problem is trying to fight through something when you are sick, it prolongs the process and leaves you feeling like crap even longer 
2. Take plenty of Vitamin C (pill form, oranges/ OJ whatever, grab some vitamin C!) 
3. Try Zinc 
4. Vitamin D 
5. Try to stay hydrated 
6. Your body needs calories, so don't shy away from eating when you are sick, eat up it will provide the body with energy (myself I will eat whatever is around when I'm sick, something is better than nothing) 
7. Avoid dairy 
8. Warm tea (ginger tea is good one)

This what works for me and allows me to recover a lot quicker then those who get shut down for a week or so with a bad flu bug.

Challenge to GROW

The 4000 Challenge to Growth

Tired of those regular workouts? The hell with cardio I need something different today. Today doesn't need to be about arm day, leg day- it needs to be about pushing myself to another level, the focus is on overall growth. the best way to grow is through squats, deadlifts or COMPOUND MOVEMENTS. No b/s smith-machine squats, no knee problem excuses either (yeah I've injured my knee/ankle/broken toes) and still manage to always free bar squat. 

THE CHALLENGE

 Choose a weight that will push you but still allows for proper form to avoid injury. in my case i will pick 400lbs and hit 10 sets of 10 reps making it 100 totals reps at 400lbs....4000. the goal will be to finish it up in 20-30mins. you want to grow, kill calories, improve your legs and core?? Get off those stupid cardio machines and go squat. Pick a weight, set a challenge for yourself go after it. If you want something different well then here it is.

NO excuses now, what the hell are you waiting for???...Your potential is calling!

Good Healthy FATS

Fats, Fats, Fats...

Do they make you fat?? Are they bad for you or beneficial?? Well not all fats are bad for you contrary to what you may have been told.

Benefits

• HEALTH benefits....fight cancers, heart disease
• fights weight gain
• improve cardiovascular health
• skin benefits

Types of GOOD Fats

• Extra Virgin Olive Oil
• Almonds, Nut Butters (PB)
• Nuts-Cashews, walnuts, pecans etc
• Seeds
• Coconut Oil
• Avocado
• Salmon
• Fish Oils
• Flax Seed Oil
• MCT Oil
• Macadamia Oil
• Dark Chocolate
• Eggs

Looking to ADD Muscle?? Fats have 9 calories per gram which is more then carbs and protein (4 cals per gram) so incorporating Fats into the diet is a great way to boost calories when adding size or even hitting that caloric intake mark to lose weight (yes, sometimes we may not be eating ENOUGH to drop fat)

AVOID TRANS FAT- no benefits to this crap!

Saturated fats are NOT the enemy (recent studies prove this) BUT be mindful of the portion of SAT Fats you intake.

When is best time to intake??....Due to slow break down of fats it would be suggested majority:

1. Morning
2. Night

So don't shy away from fats because the word sounds dreadful...as always be mindful of your total caloric intake and incorporate a healthy balance of GOOD Fats.

Last One Standing LEG Workout- 100 Level Series

Last One Standing Leg Workout - 100 Level Series

No b/s about it, no motivation behind it -simply put...JUST TRAIN YOUR DAMN LEGS!!

(1). 10x10 Squats (barbell) that's 10 sets of 10 reps building up in weight. Minute rest between (20-25mins total)

(2). 4 Sets of 15 Lying hamstring curls 

(3). 4 Sets of 20 Seated Leg Extensions 

(4). 4 Sets of 10 each leg- Alternating lunges (I prefer one spot running from right to left, left right)

(5). 4 Sets 10 -15 Platform Box Jumps

(6). 4 Sets of 10 Leg Press superset with calves press

(7). 5 Sets one leg standing calves raises -failure 

(8). 3 Sets seated calves until flippin failure

Stretch out and get out of there. If you are walking out the same as you went in then you simply didn't push hard enough.
#razfit

100 Level CORE Chaos Series

 100 LEVEL CORE Chaos Series Workout & Growing ABS Breakdown

Abs are made in the kitchen, yes yes BUT abdominal muscles are made in the gym.  In order to see your abs you need a balanced nutrition that drops you body fat low enough to do so. Building ABS is beneficial in the sense that you are

1. Strengthening your Core
2. Building the physical muscle which enables greater ABS visibility 

So how do we do this???....SIMPLE

• First of all, you must realize that your abdominals are ONE sheet on muscle. You can target different regions of that muscle but realize your genetic makeup of that muscle is one sheet.

So how can we target them???

OK, first of all LOWER REGION (lower abs)

• CURL your HIPS towards your CHEST to activate them, 90 degrees ain't doing you any favors!
• Here are some movements for this region

LOWER REGION

1. Stability Leg Raises off the ground
2. Ankle Strap hip curls towards chest
3. Knee ups- curling knees towards chest, feet should basically hit your hands
4. Hip Raises off Decline Bench

UPPER REGION

1. Weighted Crunches with Rope from Top pulley
2. Weighted Decline Bench Sit-ups
3. Crunches, feet on bench, raises shoulders off floor and contract
4. Crunches off Stability Ball

OBLIQUES

• Please ditch the weighted bends, you are only building a thicker and wider waistline. To target obliques you want to incorporate a TWIST motion.

1. Russian decline bench twists
2. Bar across the back side twists
3. Windshield Wipers (pictured below)
4. Wood Choppers

Internal Core

• PLANKS -regular or side
• Running Knee Ups (holds yourself on DIP bar and start running motion while raising knees as high as possible

CORE-CHAOS ROUTINE

•  Minimal rest between sets (20seconds)

Part One

1. Stability Ball Leg Raises off ground 5 SETS- 20 Reps
2. Weighted Decline Bench Sit-ups 5 Sets- 10 Reps
3. Russian Decline Twists

Part Two

1. Ankle Strap Hip Curls from pulley 4 SETS- 12-15 REPS
2. Weighted Cable crunch w/rope 4 SETS -20 REPS
3. Windshield Wipers or Bar Twists (bar across back) - 4 SETS- 20 Twists per side

Part Three

1. Running Knee Ups on DIP bar - 3 SETS until failure