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30-Minutes to Muscle – Chest Routine

January 17, 2019 by Karen Leave a Comment

Chest Workout

I slept late and woke up just before the sun and twins jumping on the bed.  Long day ahead. When you don’t have time meditate, throw some iron around.  If someone asks you what day it is it? You say Chest Day. I had to pare down my chest routine but despite missing the alarm. It’s never too late to hit the gym.

So, no excuses with a 30-minute workout to target the chest. Nothing like a great chest routine to power-up for all the craziness that lying ahead.

Get up and get out, here’s the workout:

4 sets not including warm-up

Incline Dumbbell Press descending reps 12,10,8, 6, increasing weight with each set.  Make sure you go heavy. If you can do more than the prescribed reps, it’s time to more.  It’s like hot sauce the more you use the more you body gets used to.  Don’t let your body ever adapt to the weight in your hands. This first set is the power set for the day so give it everything you have.

Flat Bench Straight Arm Pullover 12-15 reps.  This will undoubtedly feel a bit awkward the first time.  Make sure you give yourself some room.


Triset of cable flyes starting low to high, then mid, then high to low 12 reps each to complete one set.  By now your chest should be on fire.  The diagram below rows the cable flye for the mid point.  Make sure you keep your head raised high, even if that means staring at yourself for uncomfortable long time.

Go Strong Mamas!

 

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Better Know a Lift – The Bench Press

March 5, 2018 by Karen Leave a Comment

Bench Press For Women

Last fall I competed in a charity powerlifting meet held at my gym. Coming out of retirement was the best thing I could do to challenge myself. Powerlifting consists of three lifts, the deadlift, the squat and the bench press.

Amongst women, squats are universally beloved, deadlifts are enjoying a CrossFit resurgence, but the bench press’ popularity is about the same as Congress. I’m here to say it’s time to take back the bench. Push-ups are not enough, you need variety to challenge the muscles including the chest.  Ignoring muscles groups is not a good idea if you want to fire up your metabolism.

Get the form down first.  Go super light, by using just the bar or even just a broomstick.  There are a variety of angles you can use by adjusting the bench from decline (hitting the lower portion of the chest) to flat to incline (hitting the upper chest) and with each, your form needs to be on point. Avoid relying too much on your secondary muscle groups – shoulders and triceps.

StrongLifts has a terrific definitive guide to the bench press. Read it here.

Again, start with light weights. Don’t add more weight until you can hit 12 reps with good form. Hitting PRs (personal records) on the bench is an incredible confidence boost because it takes a more mental focus and the numbers don’t go up as fast as the other big lifts. Keep notes on your phone to track your numbers.  PRs are motivational and it’s fun to see how far you’ve come.

It looks like I’ll be competing in July at my home gym – LiftVT. This time I come armed with experience and better resources, who said age matters?  I’ve been relying on tips from the fail-proof Charles Poliquin. Focusing on my bench, I turned to Charles and found this ditty to move past my plateau on the bench. I’ll also be working out with trainers to

As usual, we’re focusing fast productive 30-40 minutes workouts to get this done before the workday, so it’s a piece of CP’s recommended workout, not the entire routine.

5 sets, Heavy 4-6 reps Supine Reverse Grip Incline Dumbbell Press– rest 10 seconds  Decrease weight 30% for 10-12 reps
 image

Dumbbell Press-rest 90 seconds

Supine Grip Chin-Ups 6-8 reps
Image result for Supine Grip Chin

5 sets,  Dips
Image result for chest dips
Kneeling Cross Cable FLYS 8-10 reps
Image result for Kneeling Cross Cable FLYS

 

Instagram is an amazing resource. Lots of folks are sharing

The Strength Sensei Himself.

If there is one area where advice in strength training is more often than enough moronic, it is for warm-ups. You know the type that recommends this to warm up: cariocas to warm up for squats, having intercourse with foam rollers for hours on end, twenty minutes on the cardio bike at 70% of max heart rate, cluster sets on the dance pole… Here 3 simple rules to warm-up properly and make sure your warm-up doesn’t take twice as long as the actual workout #strengthsensei #warmup #workout #training #simplerulesforsuccess #playtowin #gaincity #strength

A post shared by Charles R. Poliquin (@strengthsensei1) on Feb 26, 2018 at 7:43am PST

Also, Powerlifting Stefi Cohen who can deadlift 500lbs worth of Owen Wilson heads!

Owen Wilson PR @snatchinsnacks

A post shared by Stefanie Cohen (@steficohen) on Jan 19, 2018 at 2:46pm PST

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Try this 40-minute Full Back Workout

December 27, 2016 by Karen 1 Comment

Whole Back Workout

Full Back workout Deadlifts hyperextensions lat pulldownsDo you know all the muscles of your back? We categorize it as the back but there’s a bunch of different muscles working together.  It’s important to train each and more important to know how it works. This workout hits it all in just 40 minutes and is achievable at all fitness levels. This back workout includes deadlifts, hyperextensions, lat pulldowns, and pullups.

Upper back superset  – 3/4 sets

Don’t go more than a week or two without doing pull-ups.  Assisted ones are perfectly fine.  All sizes, shapes and fitness levels approach pulls differently, but the results are dramatic; improved strength and an aesthetic that aligns with just about everyone who goes to the gym. The second exercise in this superset is the Iso lateral pulldown.  By sitting on a standard pulldown machine sideways and using one arm at a time allows for a better stretch.  Ignore anyone telling you you’re sitting in the machine wrong and focus on the results!

Pull ups with bodyweight, rep until failure each set

Full Back workout Deadlifts hyperextensions lat pulldowns

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Iso lateral lat pulldowns with ascending weight 12, 10, 8 reps

iso lateral

 

Mid back portion superset

Moving on to the middle back. These are staples of every bodybuilder’s workout menu.  I like to call the rows, lawnmower pulls because you mimic the motion of starting a lawnmower.  I also can’t always remember its name. Regular pull ups are great but try these bodyweight pull-ups using the smith machine.

Flat bench dumbbell isolateral Row12, 10, 8
Full Back workout Deadlifts hyperextensions lat pulldowns
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Mid back pull ups rep until failure
Full Back workout Deadlifts hyperextensions lat pulldowns

Low Back Superset

The low back is super important. Taking a strong low back with you into your 30s & 40s will say a lot about your health for the rest of your life.  Mobility is the key so don’t slack.  Here we did some hyperextensions to really focus on squeezing the muscle.  Then, if you thought you weren’t going to see deadlifts in this workout you were wrong.  Since we’re near the end of the workout, you’re not going to be able to go heavy. Light weight and great form are the ingredients needed

Hyperextensions with weights until failure.  Special attention put on middle back.

http://www.goodfitfam.com/wp-content/uploads/2015/02/back_extensions.m4v

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Modified Deadlifts 12, 10, 8

Full Back workout Deadlifts hyperextensions lat pulldowns

Stretch well and walk out straighter than you came in. Go Strong Mamas!

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Best Home AB Workout

December 7, 2016 by Chris Leave a Comment

Best Home AB Workout 

Eggnog season is upon us.  If you don’t like Eggnog please try this, chill and get back to us.

  • 1 dozen yolks
  • 1 pound powdered sugar
  • 1 quart half&half
  • 1 quart whipping cream
  • 1 750ml bourbon
  • 1/2 750ml brandy
  • Nutmeg to taste

Soon after you discover you really love eggnog, you’re going to search for a good ab recipe.

This is our new favorite ab workout. It’s something you don’t need to hit the gym to do.  It has a million+ views, so we’re not the only ones. It’s a channel worth subscribing.

 

Here are the exercises if you’re keen on trying them.

Best Home AB Workout

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30 Minutes to Muscle : Chest Day

December 5, 2016 by Karen Leave a Comment

Friday means we sometimes have a chance to workout together while the kids are at school.  Most of the week we do our own things, watch our own shows and take shifts watching the kids so the other can work or cook, so it’s nice to focus on each other for a hour or two.

Having a spotter means it’s chest day.  Numbers are starting to climb back up thanks to having someone to push and help. Setting goals is one thing, having someone to help make them attainable is the key. If you share the struggle you reap the success.  The goal of a 225 bench was set on here a couple years back and it’s still out there so be sure to track my progress!

What some fitness goals have you’ve set?

 

Here’s the 30 Minutes to Muscle workout

Flat Bench Bench Press

135 x 10

140 x 5

145 x 5

155 x 5

Include Dumbbell

40 x 12

45 x 8

45 x 8

50 x 6

Dumbbell Flyes

30 x 8

20 x 12

20 x 12

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About Us

All our Boys

Karen Rodgers is a mother of twin boys, wife, and speech language pathologist for the Champlain Valley School District in Vermont and New England Speech & Feeding. She knows her way around a weight room and here on the GoodFitFam blog Karen and her husband Chris will share their wisdom, experience and contagious passion for kids, fun and fitness.

Speech + Feeding

Why Picky Eaters LOVE McDonalds

Kid’s Who Say, “I can’t”.

Be flexible and other Social Dynamics

Address the Social and Emotional Impact of Food for you and your Kids

Getting Your Kids to Eat New Foods.

Workouts

Use this Routine for Eye-Catching Biceps

30 Minutes to Muscle – Back Day

Short Workout Week

Finding the Answer to Life’s Challenges with Powerlifting

Shoulder Day

Parenting

Address the Social and Emotional Impact of Food for you and your Kids

Why Picky Eaters LOVE McDonalds

Be flexible and other Social Dynamics

Better School Lunch Options

Managing “Behavior”

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