The transformation of the Healthy Irishman (and bro) continues
- Todays workout is a HIIT session
- Tomorrows workout is a resistance training session
And they’re both going to be nasty workouts
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Posts Tagged ‘healthy irishman’
Transformation #1 – the Healthy Irishman – Workouts #2 & 3
November 10th, 2009Transformation #1 – the Healthy Irishman – Workout #1
November 9th, 2009Yesterday, I outlined the Irishman’s transformation.
Today, I will post Workout #1….feel free to try it out for yourself
WARM-UP
- Goblet Squat (DB) x 8 reps
- Push-Up x 8 reps
- Body Weight Row x 8 reps
- Shuffle Lunge x 30 reps
- Ab Wheel Roll-Outs x 8 reps
- DB Swings x 20 reps
- Hip Flexor Stretch x 8 reps
Repeat as many times as possible in 10 minutes (no rest between exercises – 30 sec. rest between supersets)
Note – You NEED to get through this at least 3 times in 10 min.
By the end of the 10 min. warm-up, the Irishman should be sweating hard and gasping for breath.
WORKOUT
Superset #1
- Alternate between exercise #1 and #2 for 10 minutes
- No rest between sets
Exercise # 1
- Goblet Squat
- Choose a weight that would allow you to perform 20 quality reps (doesn’t have to be exact, weight selection will improve with experience)
- Perform a maximum of 10 reps per set (at first, this will seem very easy..don’t worry, after 10 minutes you legs will be dying)
Exercise # 2
- DB Lateral Raise / DB Bent-Over Lateral Raise
- Choose a weight that would allow you to perform 20 quality reps (doesn’t have to be exact, weight selection will improve with experience)
- Perform a maximum of 10 reps per set (by the end of 10 min, you may only be getting 1 or 2 reps per set, but remember 100% intensity)
- Alternate between shoulder exercises - ie Goblet/Laterals/Goblet/Bent-Over Lateral/Goblet/Lateral/Goblet/ Bent-Over Lateral…
5 Minutes rest between supersets #1 and #2 – Use that time to set up for superset #2
Superset #2
- Alternate between exercise #1 and #2 for 10 minutes
- No rest between sets
Exercise # 1
- Swing Snatch
- Choose a weight that would allow you to perform 40 quality reps
- Perform a maximum of 20 reps per set
Exercise # 2
- Cable Straight Arm Pushdown (aka the Vertical Woodchop or Hi-Lo Slam)
- Choose a weight that would allow you to perform 20 quality reps
- Perform a maximum of 10 reps per set
- Be explosive with these
5 Minutes rest between supersets #2 and #3
Superset #3
- Alternate between exercise #1 and #2 for 10 minutes
- No rest between sets
Exercise # 1
- 1 Arm Kneeling Pulldown (or 1 Arm Alternating Standing Pulldown if 1 arm is n/a)
- Choose a weight that would allow you to perform 20 quality reps
- Perform a maximum of 10 reps per set
Exercise # 2
- Shuffle Lunge
- Bodyweight
- 30 reps per set
- Focus on speed…shuffle those feet
Go Home…you’re finished
If you want these workouts emailed to your smartphone, click here and subscribe for the updates
Exercise Videos
Goblet Squat
Lateral Raises
Bent-Over Lateral Raises
Swing Snatch
Straight Arm Pushdown
Pulldown variations
Shuffle Lunge
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another Health Habits transformation: The Healthy Irishman
November 5th, 2009A few weeks ago, the Healthy Irishman asked me to help transform himself from being merely healthy into something super-human.
And, considering how many posts he has written for Health Habits, I figured I owed him.
So, I put together a particularly nasty workout, beta tested it on one of my guinea pigs, and voila…starting Monday, the Irishman and his visiting younger brother will be putting on a freak show at the Venice Beach Gold’s Gym.
I will be posting the workouts here as well as on this Posterous website.
(FYI – with Posterous, The Irishman will be able to view his workouts (with video) off of his smartphone at the gym – just like an iPhone app, except the workout won’t suck)
For those of you who might be interested in following the Irishman’s progress (or joining in), feel free to sign up for email updates. Also, you should probably sign up for the Health Habits feed as well.
Here’s a brief outline of Gavan’s (the Irishman) current fitness routine
- he trains 5 x per week
- Mon to Fri
- at 4:15 am (not a typo)
- he workouts at Golds Gym – Venice (so he has access to every workout toy imaginable)
His current workout is based on a 2 exercise/10 set per bodypart workout based on a 5 day split
M- Back/Chest
T- Hamstrings. Calves
W- Shoulders/Abs
T- Bi’s/ Tri”s
F- Deadlifts/Glutes
Sat is off or 30 min cardio
Sun is off
Resistance workouts last 50 min with an additional 10-20 mins cardio after lifting. 1 hr 20 total approx.
His Goals:
- He would like to build up maybe add 10 lbs of lean muscle.
- Get some definition.
- Improve fitness
- Doesn’t want to look like a bodybuilder
- Wants to look defined & strong…kinda like
LL Cool J
or Jason Statham
His Stats:
- Gavan weighs 176 lbs @ 5′11″
- He has a chronically injured right shoulder (vertical presses are out)
Here’s his before pics
His Diet:
He eats 5-6 meals a day and gets good quality carbs and protein in each meal.
Carbs: Brown rice, quinoa pasta or gluten free pasta, cous-cous, yams, polenta, oatmeal
Protein: Egg whites, fish, shrimp, tofu, seitan, chicken, turkey
Also, for the next 5 weeks, Gavan’s brother Ross is visiting. This means that the Irishman will have a workout buddy for the first 5 weeks.
Ross’ Pics
.
In tomorrow’s post, I will outline the workout along with my recommendations for supplementation and diet.
And, on Sunday, I will post the first workout
Enjoy fellas.
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If you like what you see here, click here for updates or Share this Post with the rest of the world.
Related Posts
- The Deadpool Mega Muscle mass Workout – Part Three
- The Deadpool Mega Muscle Mass Workout – Part Two
- The Deadpool Mega Muscle Mass Workout
- The Official “Make Ryan Reynolds your Beeyotch” Workout
- HIIT: The Aerobic Version
- The 25 Fittest Men in the World – Part 2
- The 25 Fittest Men in the World – Part 1
- Ryan Reynold’s Deadpool Workout Plan
- WARNING: Tabata Workouts WILL Cause Fat Loss
- HealthHabits – 4 Steps to a Great HIIT Workout
- HIRT Training
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Recipe Alert…The Healthy Irishman is preparing "Chowdah" for Friday night’s dinner
January 22nd, 2009
Stereotype or not, the Healthy Irishman is cooking up a big pot of Chowder for Friday’s Recipe Post.
More specifically, it is a Chicken and Sweet Potato Chowder.
And based on the smell coming from my kitchen right now, even with my poor culinary skills, it’s gonna be good.
So, drop by tomorrow and get ready to drool.
Mmmmmmmmmmmmmmmmmm Chowdah!
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If you like what you see here, click here for updates or Share this Post with the rest of the world.
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Related Posts
- Grilled Lamb Chops with Ratatouille
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Recipe Alert…The Healthy Irishman is preparing Herb Crusted Beef Filet for Friday night's dinner
December 17th, 2008
Just a quick heads up to let you know what The Healthy Irishman is preparing for friday’s Recipe du Jour.
Herb Crusted Beef Filet
That’s right, I said it…BEEF!
Ladies and gentlemen, get your salivary glands started.
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If you like what you see here, click here for updates or Share this Post with the rest of the world.
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Related Posts
- Cornish Game Hen with Orange Balsamic Glaze
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