Workout of the Week 1-29-18
Superset:
Deadlift 10 sets 5 reps – 185Lbs
Bent Over Row 10 sets 5 reps – 135Lbs (mixture of Bent Over Rows and Pendlay Rows)
*Notes*
Warmed up with:
Body Weight Squats
Spinal Flexion
Lying Spinal Twists
Over Head Squats
25lb Kettle Bell Swings
My days are getting busy so I have been keeping my workouts around 30 minutes this one took me 25 minutes total including warmup and about 15 minutes for the deadlift and row portion. I also did a mixture
Before a lot of my workouts I like to do Kettle Bell Swings. They are great at getting my body aligned and prepping me for lifting especially on Deadlift and Squat days. Kettle Bells get my heart rate up quickly and utilize my entire body for the movement.
I will continue to share my workouts so we can become gym buddies!
Share your workouts with me or get in touch:
Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness
And as always remember – Stay Motivated!
Drew Smith
Today we are going to take a look at my workout I did earlier this week and I will tell you what I liked and didn’t like about it along with how I feel today, a few days later, can I feel the effects of the workout?
Workout of the Week 1-22-18
Bench press – Standard Bench Press 8 sets by 5-7 reps
Wide Grip Bench Press – 5 sets 3 reps
*Note* The first rep on the wide grip bench press I took a full 16 seconds to complete the rep. 8 seconds down and 8 seconds up. Followed by 2-3 regular reps at a second or two.
Super Set – The next two exercises were done back to back with no rest between:
Dumbbell Bench Press on Exercise Ball also called a Swiss ball 4 sets 8 reps 40 lbs
Bicep Curls 4 sets 8 reps 25 lbs
I will continue to share my workouts so we can become gym buddies and you can hopefully get some inspiration if you need some and know what other people are doing in the gym.
Share your workouts with me or get in touch!
Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness
And as always remember – Stay Motivated!
Drew Smith
The New Year brings a fresh start and a good feeling that you can achieve your new goals and get ripped or at least lose some weight and get in shape. This good feeling is great but how do you turn that feeling into reality and achieve those lofty goals you set for yourself?
The key to fitness, no matter the goal, is to stay consistent. The dirty secret to every successful athlete, fitness model, body builder and your super fit neighbor is consistency. Doing the exercise day in and day out with the results to follow. This is actually very easy but the end goal might seem to lofty or unattainable and the truth is it might take years for you to reach your goals and this can be very discouraging.
Rather than set your sights on the end goal focus on what you can do right now in this moment that will lead you to that goal. Here are some ideas and exercises that you can think about and use if your goals include: weight loss, better mobility, reducing pain, feeling better, more energy, better mood, better sex life(ooh you’re naughty) and a healthy body.
“Success is many good decisions made over a period of time.” This is something I say to my clients, family and friends all the time. Someone doesn’t just wake up good at accounting or pole vaulting. They stay consistent with it and work on it every day. With this idea in mind approach this year’s fitness goals knowing that there will be ups and downs but stay consistent and make good decisions and success will follow.
Here are some tips for how to stay consistent with fitness:
Remember that if you stay consistent with fitness the results will follow and you will benefit in many different ways. Its easy to get bogged down thinking that exercise has to result in weight loss or a six pack but being able to enjoy your life with a healthy body that moves well and doesn’t hurt is also very important.
If you have any tips of your own on how to stay consistent with fitness we would love to hear them! Please comment below of find us on social media!
Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness
And as always remember – Stay Motivated!
Drew Smith