PUSH_ Your Guns and Unlock Your Inner Arnold!

PUSH_ Education

How are you going Champions?

This week your program has changed and the intensity has lifted, with a slight switch in focus on slightly more load in your resistance training for two weeks. With this change be careful not to be too focussed on weight, without proper form in your resistance sessions, as fatigue will set in soon after.  This is due to the minimal rest times and the large movements that you are performing.

Make the most of this week and focus on:

  • Good form
  • Understanding the exercises and techniques
  • Challenging yourself where your technique allows

Are you feeling fitter and healthier already?  Well, in a fortnight you can add stronger to your list…

Go for it guys!

The- PUSH_ Team!

Nutrition Plan

Hello Transformers!

Great to hear you are enjoying the meals so far and thankyou for the positive reaction regarding the change in meal plans!
I am already hearing of some great results the past two weeks so that is excellent.  Remember if you are not seeing results yet, try keeping a food diary to assess your food intake as you may be snacking unnecessarily, eating too much or drinking the wrong things.
Also if you are not seeing results yet make sure you are only eating the set portion, cut out the desserts and limit your snacks… the results will happen so hang in there!!

Here are some snack ideas for the week:
Ryvita with cottage cheese and strawberries
Celery and peanut butter to go!
Chewy Snack Balls with Protein 

 

Saturday


BREAKFAST: Oat Porridge with Dates, Almonds and Natural Yoghurt
LUNCH: Chicken Salad Lettuce Wraps
DINNER: Tuna/Salmon Burgers
TIP: Make some snacks for the week Eg Choc Banana Bread!

Sunday


BREAKFAST: Turkey and Veg Slice
LUNCH: Stuffed Tomatoes
DINNER: Spaghetti Bolognese!
DESSERT: Double Choc Mint Shake

Monday


BREAKFAST: Your Choice
LUNCH: Left Over Spaghetti Bolognese
DINNER: Stuffed Chicken Breast Parcels with Rocket and Onion Salad
NOTE: Make extra chicken for tomorrow’s lunch

Tuesday


BREAKFAST: Bircher Muesli
LUNCH: Left Over Chicken and Salad Mountain Bread Wrap
DINNER: Ocean Trout with Oven Baked Veg

Wednesday


BREAKFAST: Your Choice!
LUNCH: Seeded Rye, Goats Cheese and Walnut Sanga
DINNER: Spicy Beef Strips with Crisp Veg
NOTE: Make sure there are left overs for tomorrow’s lunch

Thursday


BREAKFAST: Your Choice!
LUNCH: Left Over Beef and Veg
DINNER: Carrot Soup

Friday


BREAKFAST: Banana Passion Almond Brekkie
LUNCH: Chicken and Green Salad with Mustard Dressing
DINNER: Free Choice Treat Meal! 500 Calories

           
Exercise Plan

Prior to each workout follow your 4 Steps to Warm Up!  Start with foam rolling prior to continuing into the following workouts.  30-60 seconds per exercise or until you feel comfortable with recognizing the exercise or performing the movement.  That is the simple measure of a warm up… When you feel ready!

Flexibility Worksheet

           

Stabilize the Stabilizing Joints!

You can perform all of these exercises if needed or try splitting them up as follows;

Perform this as a circuit of 1-2 sets of 10 reps (or 60 seconds) with no rest and a slow tempo of a 4/4 count up and down.

Day 1

  • Bridge and Variations

    Floor Bridge Bridge single leg Bridge with extension Targets: Glutes, Lower Back Abdominals, Hamstrings Lie supine on the ground with […]

           

Day 2

  • Lying Leg Lowers

    Starting Position- Begin lying supine with legs in a doorway, flex both hips and extend knees. Place one foot on […]

           

Day 1 - Strength Day 1

Set one: 6 reps, Set two: 4 reps, Set three: 6 reps

Exercise Order Exercise Sets Reps Tempo Rest
A1 Goblet Squats  to Front Squats Progression 1W,1P,1F 4x2x  0
A2 Cable Flexion to Extension 1W,1P,1F 4x2x <60
B1 Kneeling Pulldown 1W,1P,1F 4x2x 0
Failure Set Strip set 1F 10 Hold <60
B2 Seated Row 1W,1P,1F 4x2x <60
Failure Set Strip Set 1F 10 2x2x <60
C1 One Leg Bridge 1W,1P,1F 4x2x 0
C2 Single Leg Dead Lift 1W,1P,1F 4x2x <60
D1 Dumbell Neutral Press F/B 1W,1P,1F 4x2x 0
D2 Shoulder Width Push Up 1W,1,P1F 4x2x <60
If Time Permits – This is up to your discretion based on your own individual needs and time constraints.
E1 Forward Scaption 1P,1F 4x2x 0
Failure Set Strip Set 1F 10 4x2x <60
E2 Tall Kneeling Bicep Curl 1P,1F 4x2x 0
Failure Set Strip Set 1F 10 4x2x <60
E3 Bench Tricep Extensions 1P,1F 4x2x 0
Failure Set Cable Overhead Extensions 1F 10 Hold 60

 

           

  • Seated Row’s

        Many different grips area available with the most common being the narrow seated row with the ‘close grip’ […]

  • Bridge and Variations

    Floor Bridge Bridge single leg Bridge with extension Targets: Glutes, Lower Back Abdominals, Hamstrings Lie supine on the ground with […]

  • Push up

      PushUp1 1. Set the spine neutral. (People often  arch their back in a push or press. I believe they focus […]

  • Dumbbell Chest Press

      Squat the Dumbbells up and place them on your knee’s. Lift your knee’s and swing back onto the bench […]

           

Day 2 - Are You Now A Morning RPM'er?

It’s time to hit the bike and join us for either RPM or Body Combat!  Guys these sessions will help you get lean and burn excess calories whilst building the endurance you need to get more work done in your strength sessions!

           

Day 3 - Strength Day 2

Set one: 8 reps, Set two: 6 reps, Set three: 4 – 6 reps

Exercise Order Exercise Sets1 Reps Tempo Rest
A1 Sumo Deadlifts 1W,1P,1F 4x2x  0
A2 Rollouts (wheelbarrow) 1W,1P,1F 4x2x <60
B1 Loaded Push Up 1W,1P,1F 4x2x 0
B2 Incline D/B Press 1P,1F 4x2x <60
 C1 Band Assisted Split Squats (Rack position D/B to progress) 1W,1P,1F 4x2x 0
C2 Transition Into Split Squat Anti Rotation Press 1P,1F 4x2x <60
D1 1 Arm Only (Renegade) Plank Rows 1W,1P,1F 4x2x 0
D2 Cable One Arm Rows 1P,1F 4x2x <60
E1 Eccentric Chin Ups 1W,1P,1F Amrap 10x2x 0
E2 Narrow Grip Bench Press 1W,1P,1F 4x2x 0

 

It’s not over yet guys.  It’s time for 10 minutes of lactic buffering intervals!  30 on 30 off.  You can do 4 minutes each on the rower, eliptical and boxing today!

           

  • Push up

      PushUp1 1. Set the spine neutral. (People often  arch their back in a push or press. I believe they focus […]

  • Pull Ups

      UnderhandChins Targets: Back, Rear Deltoids, Bicep Hands slightly narrower than  shoulder width (thumb wider than shoulder) with all fingers […]

  • Tricep Bench Press

    Targets: Chest, Anterior Deltoids, Triceps Set up as you would a Bench Press however have approximately a 12-14 inch distance […]

           

Day 4 - Unwind Mid Week - Try A Body Balance?

           

Day 5 - Up The Reps... Build The Muscle!

Set one: 8 – 10 reps, Set two: 5 – 7 reps, Set three: 8 reps

Exercise Order Exercise Sets Reps Tempo Rest
A1 Goblet Squats  to Front Squats Progression 1W,1P,1F 4x2x  0
A2 Cable Flexion to Extension 1W,1P,1F 4x2x <60
B1 Kneeling Pulldown 1W,1P,1F 4x2x 0
Failure Set Strip set 1F 10 Hold <60
B2 Seated Row 1W,1P,1F 4x2x <60
Failure Set Strip Set 1F 10 2x2x <60
C1 One Leg Bridge 1W,1P,1F 4x2x 0
C2 Single Leg Dead Lift 1W,1P,1F 4x2x <60
D1 Dumbell Neutral Press F/B 1W,1P,1F 4x2x 0
D2 Shoulder Width Push Up 1W,1,P1F 4x2x <60
If Time Permits – This is up to your discretion based on your own individual needs and time constraints.
E1 Forward Scaption 1P,1F 4x2x 0
Failure Set Strip Set 1F 10 4x2x <60
E2 Tall Kneeling Bicep Curl 1P,1F 4x2x 0
Failure Set Strip Set 1F 10 4x2x <60
E3 Bench Tricep Extensions 1P,1F 4x2x 0
Failure Set Cable Ov. Extensions 1F 10 Hold 60

 

           

  • Seated Row’s

        Many different grips area available with the most common being the narrow seated row with the ‘close grip’ […]

  • Bridge and Variations

    Floor Bridge Bridge single leg Bridge with extension Targets: Glutes, Lower Back Abdominals, Hamstrings Lie supine on the ground with […]

  • Push up

      PushUp1 1. Set the spine neutral. (People often  arch their back in a push or press. I believe they focus […]

  • Dumbbell Chest Press

      Squat the Dumbbells up and place them on your knee’s. Lift your knee’s and swing back onto the bench […]

           

Day 6 - Group Training Session

           

Day 7 - Rest Day Try A Walk For Those Legs!

Shopping List

Download (PDF, Unknown)