Monthly Archives: April 2012
Dumbbell Training With Dr. Ken Leistner
Total-Body Workout #20 (Ken Leistner)
Overhead Press – 1 x 12
Stiff-Leg Deadlift – 1 x 15 Bench Row – 1 x 12
Pullover – 1 x 15
Deadlift – 1 x 15 Upright Row – 1 x 12
Incline Press – 1 x 10
Bicep Curl – 1 x 12
Deadlift – 1 x 20
Today’s Workout
Before I just dump today’s workout into your lap, let me give you some insight as to “why” today’s workout was the way it was.
I’ve been experimenting with a few different variables in my health and fitness program, some of which ares the frequency of my workouts and the speed at which I perform each movement. I traditionally perform 3 full-body workouts a week and use a controlled repetition speed. I also include some interval training in the mix during the colder month’s and have been walking approximately 10,000 steps a day or more all winter and that has been a huge benefit to my overall well-being. 
Now that spring is here, I tend to do more outdoor activities which include some lengthy and intense landscaping (every year I do something radical – you’d think I live on 10 acres the way I create projects at my home) and I will be doing some runs on the beach and definitely will be biking more this year. With that in mind, I have taken the last couple of weeks and reduced training volume, frequency and have backed off the conditioning to allow my body to heal a bit in preparation for the next few month’s. Now, don’t think I go nuts and bike hundreds of miles or run mega-sprints on the beach, it’s not like that, but as an older, experienced trainee and one who knows when one-to-many straws have been added to my back, I realize it’s prudent to be more on the cautious side and allow my body significant recovery to maintain good health. With that in mind, here is today’s workout:
Chins: performed with a 5/5/5 cadence – that’s 5 seconds up, 5 seconds hold at the top and 5 seconds down
Pendulum Shoulder Press: performed with a 10/5 speed – that’s 10 seconds up and 5 seconds down
Pendulum “Quad” Press: performed with a 10/5 speed
Chins: performed with a 10/5 speed
Bodyweight Dips: performed with a 10/5 speed
Indian Club work for shoulder mobility
Total strength training workout time was under 15 minutes.
Tomorrow, Tomorrow
I had an interesting conversation with one of my clients regarding her “wake-up call”. She recognized that as she approaches the “BIG 4 0″ that she wanted to and needed to more than ever, address her health issues. More so than her impending age was the realization that she wasn’t in control of herself. Her focus, like most people, was on life, you know – work, her significant other, socializing, family, friends, etc. but she was suffering because she was neglecting her health. She was tired of feeling out-of-shape, lethargic, weak and most importantly, bad about herself. She wanted to take back control – a control that she had given up for many years -and she did so when she stopped finding reasons not to address her health and made the commitment.
Finding Your Independence
Check out my latest article on Roger’s Athletics discussing uni-lateral training idea.
http://info.rogersathletic.com/get-strong/bid/83542/You-Can-Depend-On-Independent
A Typical Day
A typical day for me is, well, typical in the sense that it isn’t anything extra-ordinary but over time, seems to work well for me. I usually start my day by getting up at 5AM (if I sleep past 6 I think it’s late) and have 1-2 cups of organic coffee with organic heavy whipping cream. I make a shake consisting of organic coconut milk, organic berries and organic shredded coconut. This will usually be breakfast for me during the morning in between training clients. I sometimes will bring hard-boiled organic, omega-3 extra-large brown eggs to have for additional protein and fat.
Lunch is usually a few ounces of grass-fed cheese and a substantial amount of some type of protein source such as chicken, turkey or grass-fed meat and a couple of slices of bacon. I then will have some fruit, some almonds and/or walnuts and a small square of 90% chocolate. Depending on my schedule, I will have a small snack later of some more nuts or fruit and then it’s on to dinner.
Dinner for me is “feeding time at the zoo”. I eat like it’s my last meal and I’m a blur at the table. One of my favorite meals is sitting down to 2 or 3, 6 ounce grass-fed steakburgers from La Cense Beef. Yes, I can eat over a pound of this delicious, nutritious meat and it is extremely satisfying and worth every penny. I also will eat a few cups of veggies such as Brussel sprouts roasted with red onion and bacon, a mixed salad with extra virgin olive oil or maybe some broccoli or cauliflower and wash it down with a Redbridge or Bard’s brew. Dessert has been organic berries mixed with organic whipping cream and coconut mil to make an ice cream/sorbet mix in my new Ninja blender.
On days that I strength train, I usually follow my session up with a drink of Endura and every day I walk a minimum of 10,000 steps, part of which includes my pal, Angel.
The Essence of Training – Part I
Many of us who own computers and have access to the Internet will visit websites on many topics of personal interest – which I’m sure training is one of them. There are an infinite number of sites geared toward all types of resistance training, as well as information on conditioning, nutrition, grip training, bodyweight only training, strands, kettlebells and so on. Upon finding these many areas of interest within the dynamics of the field of health and fitness however comes a common theme that always emerges – one that seems to have done more harm than good. I am always very intrigued when I read or hear someone recommending advice on any topic. I often wonder what the basis is for their response and if they really, truly understand what it is they are commenting on. This, of course, happens quite frequently in the field of health and fitness with the barrage of books, magazines, Internet sites and publications – just like this one. Amazingly enough though, even with the all the information that is available, most individuals still remain in the dark as to why it is they “do what they do”. Maybe that’s the problem – too much information to sift through, especially on an ongoing basis. Month after month, year after year people blindly and without question follow the latest diets, workouts of the stars and trends in fitness to be aimlessly led like sheep to slaughter. The best part is they highly recommend whatever it is they are doing — or better yet, heard about — to all their friends and family based on the foundation that either 1) Johnny Guru is using it, 2) some Hollywood hunk looked ripped in a movie or 3) some chicks ass looks hot now from some four-hour workout she does with her soon-to-be-famous (and overpaid) trainer. In either case, no one has the slightest clue as to whether it works or is even worth mentioning.
What’s Your Resting Heart Rate?
An important aspect of health and fitness (and a good indicator of how the old ticker is doing) is to measure your resting heart rate. The best time to check your resting heart rate is when you first wake up and before you even get out of bed. Using your index and middle fingers, find your pulse via your wrist (radial pulse) or neck (carotid pulse). Have a clock or watch available that has a second hand so you can count your pulses and watch the clock. Take your pulse for 20 seconds and multiply that number it by 3 (3×20 seconds = 1 minute). For instance, if you have 22 beats in 20 seconds multiply that by 3 and your resting hear rate would be 66. Take this test for 2 or 3 consecutive days for an accurate reading.
A good pulse rate for Men ages 35-55 are as follows:
Average – 71-76
Above Average 67-71
Good 63-66
Excellent 57-63
Athlete 50-57
A good pulse rate for Women ages 35-55 are as follows:
Average – 73-78
Above Average 69-73
Good 65-69
Excellent 60-65
Athlete 54-60
Note: Keep in mind that beta blockers and other medications may alter your true reading.
Additional considerations are if your resting heart rate is really low, that could be an indication you may have issues with your adrenal system so if you have a low resting HR but feel fatigued, unrested or get lightheaded at times it may be a good idea to see a doctor or qualified nutritionist. For the most part, however, this little test will give a good indication of your current fitness.
The Whole “Core Thang”
Train With A Purpose
