It was not easy, but I was able to drag myself out of bed today at 5:40AM and got my butt to the gym. Having my gym clothes ready and the 15 minute low intensity cardio are a must to prepare my body and more importantly my mind for resistance training.
In the past, I would forgo a proper warm-up and jump right into lifting. This is a recipe for feeling like ABSOLUTE crap, hating life, and wanting to acid vomit the previous nights dinner. Seriously folks, give yourself at least 30-45 minutes to wake up and move around before hitting it hard. This is doubly important if you are lifting heavy (squat, deadlift, power movements) because your intervertebral discs are full of fluid and much more susceptible to injury upon waking.
45min walk @3.5MPH 5 degree incline
Superset 1 – I like to go back to back with the leg ext. and leg curls with minimal rest but this is impossible with the SCARIEST older woman I have EVER seen flipping though People on the leg curl machine so I subbed in single leg deadlifts (bodyweight). It infuriates me when I get through three sets (66 reps!!) and I have yet to see her do a single rep, but oh man her thousand yard stare put a chill in my bones. *Shudder*
Leg Ext 12/12/12
Calf Raises 4 x 20
Crunch 4 x 10
Reverse Crunch 4 x 10
15 min 3.5MPH walk, 5 degree incline
Lat Pulldown 12/10/8/6
Incline Press (DB) 12/10/8/6
Seated Row 12/10/8/6
Incline Fly (DB) 12/10/8/6
Bent Row 12/10/8/6
The rotator cuff complex is like a dog, if you take care of it consistently and love on it it will reward you with years of loyal companionship BUT if you ignore it, forget to take it out and give it proper attention it will tear up the couch and become a huge pain in the ass. Yeah, that metaphor works. Below is a video on a few simple exercises to strengthen the four muscles in the rotator cuff, if you already have pain and/or a decrease in motion you need to visit us (303-300-0424) so we can use ART(Active Release Techniques) to break up the adhesions and restore proper range of motion.
Also, here is a great little article from T-Nation on why semi-fasted cardio is a solid way to improve performance (also comes with a big up sell of supplements so be advised).