Workout Tuesday Quotes

The “before 3 p.m.” part requires a little more explanation. Some research has found that people who exercise regularly are more likely to do so in the morning—because, as we discussed in the morning routine section, mornings tend to be more regimented in people’s lives. If you build exercise into your morning routine, it will happen, whereas a planned 5 p.m. workout might be foiled by a meeting that runs late or a kid needing a ride home. Yet

FUNDAMENTAL FIVE  MONDAY - The first exercise you will do is the push-up. Try and perform 3 sets and as many reps as you can in each set. It is fine here if you use a raised platform for the hands as we are just trying to get stronger here. The second exercise you will perform is the dip exercise. Here you can do either a ledge dip if your strength is not strong enough, or some triceps dips if your strength is at a decent level. Keep trying to work towards the goal of doing 10 perfect triceps dips. Thirdly you will perform 3 sets of squats. Concentrate on good form here and try and descend as low as you are able to. Your target is to be able to perform 25 perfect reps before moving on. You can also do conditioning exercises here as well if that is part of your goal. Note that this is not required, as our main focus is to build strength. TUESDAY - On this day you will aim to perform a pulling exercise, ideally the chin-up. If you are not strong enough to perform any chin-ups, work with the row until your strength increases. Again, you should be aiming for 3 sets of as many reps as you can do, until you can do 10 perfect reps. The second exercise should be your core exercise. This can be any of the easier variations, such as the plank, crunch, dish, or hanging leg raise. Remember, that the sole aim here is to work up to performing 10 perfect hanging knee raises. WEDNESDAY - This is a rest day, and you should ensure that you get plenty of good food and sleep on this day. THURSDAY - This should be the same as Mondays workout. FRIDAY - This should be the same as Tuesdays workout. SATURDAY / SUNDAY - These are both rest days, as in the beginning it is important for your body to have enough rest and to be able to recover properly from the workouts. This also leaves you totally fresh for the week ahead. As was said before, only once you can perform the five fundamental movements and their required number of repetitions, you should move on to the next program.

He woke each dawn at 5:30, without need for an alarm, though he set one anyway just to be sure. On Mondays, Wednesdays, and Fridays, he lifted. On Tuesdays and Thursdays, he jogged. Down along the Charles. Beneath the sagging boughs of honey locusts fat with fruit. Following his workout, he prepared a shake. After, he showered beneath the rainwater showerhead in the third-story bath-room, water beating down his back, the radio blaring classical music from its place on the marble vanity. Classical, not rock or country or top forty, because he'd been raised on Handel and Tchaikovsky and because sometimes, when he was very tightly wound, the instrumentals were the only things that eased the tension in his chest. When that was done, he dressed, made his bed--tucking his corners in with the militaristic precision his nanny had demanded of him when he was still small and belligerent and went downstairs to make eggs. Over easy, paired with whole-grain toast and a glass of orange juice. He had his routine down to a science, and he did the same thing every morning.

the specific workout for each day as well as the category of training for that day. For example, in the 18-week schedule, on the Tuesday of the 7-weeks-to-go column, the specific workouts are

go to the bank Monday and Thursday at noon; and you will attend your professional seminar alternate Tuesdays at 6 P.M. Before you know it, these regular appointments take root in your subconscious. Thursday afternoon becomes dry cleaners’ time, and after a while you drive to the cleaners almost without thinking about it. Wednesdays and Fridays become work-out time, and not only does the time become automatically reserved for you, but also you do not have to worry about when you will find the time to work out. You have decided in advance, not impulsively, what you want to make enough of a priority to pre-plan, and where to put each such activity or obligation. You know that you will do these things, and you know when you will do them. This means you do not need to wonder every day when you will get to the dry cleaners, or if you will get to the bank, or how you will find time to work out, or whether you can ever make it to that professional seminar again.

So training smart, training effectively, involves cycling through the three zones in any given week or training block: 75 percent easy running, 5 to 10 percent running at target race paces, and 15 to 20 percent fast running or hill training in the third zone to spike the heart and breathing rates. In my 5-days-a-week running schedule, that cycle looks like this: On Monday, I cross-train. Tuesday, I do an easy run in zone one, then speed up to a target race pace for a mile or two of zone-two work. On Wednesday, it’s an easy zone-one run. Thursday is an intense third-zone workout with hills, speed intervals, or a combination of the two. Friday is a recovery day to give my body time to adapt. On Saturday, I do a relaxed run with perhaps another mile or two of zone-two race pace or zone-three speed. Sunday is a long, slow run. That constant cycling through the three zones—a hard day followed by an easy or rest day—gradually improves my performance in each zone and my overall fitness. But today is not about training. It’s about cranking up that treadmill yet again, pushing me to run ever faster in the third zone, so Vescovi can measure my max HR and my max VO2, the greatest amount of oxygen my heart and lungs can pump to muscles working at their peak. When I pass into this third zone, Vescovi and his team start cheering: “Great job!” “Awesome!” “Nice work.” They sound impressed. And when I am in the moment of running rather than watching myself later on film, I really think I am impressing them, that I am lighting up the computer screen with numbers they have rarely seen from a middle-aged marathoner, maybe even from an Olympian in her prime. It’s not impossible: A test of male endurance athletes in Sweden, all over the age of 80 and having 50 years of consistent training for cross-country skiing, found they had relative max VO2 values (“relative” because the person’s weight was included in the calculation) comparable to those of men half their age and 80 percent higher than their sedentary cohorts. And I am going for a high max VO2. I am hauling in air. I am running well over what should be my max HR of 170 (according to that oft-used mathematical formula, 220 − age) and way over the 162 calculated using the Gulati formula, which is considered to be more accurate for women (0.88 × age, the result of which is then subtracted from 206). Those mathematical formulas simply can’t account for individual variables and fitness levels. A more accurate way to measure max HR, other than the test I’m in the middle of, is to strap on a heart rate monitor and run four laps at a 400-meter track, starting out at a moderate pace and running faster on each lap, then running the last one full out. That should spike your heart into its maximum range. My high max HR is not surprising, since endurance runners usually develop both a higher maximum rate at peak effort and a lower rate at rest than unconditioned people. What is surprising is that as the treadmill

Train 2-7 times a week. Try to complete your workout in 45 min or less. Vary the length of your workouts, for example Monday 30 min, Tuesday 45 min, Wednesday 20 min, Thursday off, Friday 35 min.

Each session do as few or as many exercises as you wish but do not work equally hard on every one of them. For example, on Monday do a lot of sets of the bent press, on Tuesday skip the bent press or take it easy and work hard on snatches, etc. Do not be overly pedantic about the order. Just do not do one pet feat at the expense of everything else all the time. Also, do not be afraid to make some workouts relatively easier than others.

Michael Licata, recently appointed don of the Bonanno crime family, was covered in sweat and grunting like a Eurotrash tennis pro as he did his Tuesday kettle-bell workout.

Tuesday Workout – Lower Body and Core Quadriceps, Glutes, Hamstrings, Calves, Abdominals, Obliques, Erector Spinae Summary Strength training will form the main foundation of your total fitness program. Make it your goal to perfect your exercise form, really feeling the working muscles and concentrating on moving through a full range of motion. Challenge yourself to progressively increase the resistance you are working with so as to make consistent improvement in your strength and muscle mass. Do these things week in and week out, and you will be amazed at how much stronger, more muscular, energetic and vibrant you will look and feel.

THREE-DAYS-PER-WEEK OPTION If you’re pressed for time, or if you feel you don’t recover completely from four workouts a week, you can reduce this schedule to three workouts every seven days. You would simply train on any three nonconsecutive days per week, such as Monday, Wednesday, and Friday (or Tuesday, Thursday, Saturday). With a