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Fitness/Health, Weight Training

Start Your Day Right

 

I have been transitioning to morning workouts the past few weeks and in the middle of habit building now but it is getting easier every day.  I wake up between 5-5:30AM, chug down a big glass of water, enjoy a coffee while listening to music and out the door in about half an hour.

I lie out my gym and work clothes the night before which is an absolute MUST DO.  I start each session with some low intensity cardio which lets me wake up further and get the body warm while also sipping on my protein shake (I don’t want to be in a completely fasted state while lifting).  After 15-30 minutes walking on the treadmill  I am rip-roaring and ready to lift.  The rest of the day I have more energy (feels like a slow release), I do not require any caffeine after noon, and at night I get to spend my time with Keri without fretting about getting in the gym.  It is disgustingly easy to brush off a training session after work when you are tired so if you are serious about building a strong and healthier body, I highly recommend building a habit of working out in the morning.  The best part is that the gym is fairly empty of brahs** taking up space, I do not have to wait for anything, and I am free to lift as intense as I wish.

**I define a brah as someone who takes 10 minutes to do a set of partial range bench presses, curls in a squat rack, holds conference in front of DB rack with fellow brahs, is there just to stare/creep at the ladies, etc.  You will know a brah when you see one**

Here are 10 GREAT REASONS WHY YOU SHOULD EXERCISE IN THE MORNING!

10/23/13

30′ 3.5mph walk@5 degrees

Squat 12 – 205, 10 – 215, 8 – 225, 6 – 235

Superset 1

Leg ext 3 x 15, 50#

Leg curl 3 x 15, 50 #

Superset 2

Calf Raises 4 x 20, 100#

Crunch 4 x 10

Reverse Crunch 4 x 10

10/24/2013

30′ 3.5mph walk@5 degrees

Bench 12 – 155, 10 – 165, 8 – 175, 6 – 185

Pull-down 12 – 80, 10 – 90, 8 – 100, 6 – 110

Superset 1

DB Incline 12 – 60s, 10 – 65s, 8 – 70s, 6 – 75s

Seated Row 12 – 80, 10 – 90, 8- 100, 6 – 110

Superset 2

Incline fly 12 – 22.5s, 10 – 25s, 8 – 27.5s, 6 – 30s

Pullover 12 – 25, 10 – 27.5, 8 – 30, 6 – 35

Bent Row 12 – 45, 10 – 50, 8 – 55, 6 – 65

Superset 3

Ab wheel 4 x 5

Crunch 4 x 10

Close Grip Supinated pulldown 12 – 70, 10 – 80, 8 – 90, 6 – 100

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About Dr. Jeff Stripling

Hey everyone, I am a Rolla, Missouri-based Active Release Technique (ART) chiropractor who specialises in musculoskeletal injuries, sports injuries, and active physical rehabilitation. Some things that are near and dear to my life are family and friends, my relationship with God, cycling, kettlebells, hiking/climbing, and QUALITY food and drink.

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