Friday, October 9, 2009

It's time to get RIPPED!

I just finished training for and running a 5 mile race last weekend at the Portland marathon event. Since it is getting quite cold and wintry outside, it's time to change up the exercise routine, hibernate in the gym, and hit the weights. I just spent 4 days this week working out with vegan bodybuilder Robert Cheeke who owns the website He is basically a pro when it comes to building muscle, so I am going to recap the week for you. Now you can get ripped this winter too!

Monday: Arms (Biceps & Triceps)

Warm up with 3 sets of pushups alternating with situps (the situps are to give the arms a rest while still working)

Cable Curls - light weight to start and keep the warm up going. Then move to increasing heavier weight, 3 sets. Weight should be set so you can only accomplish 8-12 reps. If you can do more, increase the weight.

Straight Bar Curls - using a supinated grip for 3 sets. On the last set, superset with pronated grip and lighter weight.

Dumbbell Hammer Curls - 3 sets alternating arms

Preacher Curls - 3 sets

Tricep Rope Pulldowns - 1st set is lighter to warm up the triceps. Then go for 3 sets. Superset with a lighter weight right after the 3rd set.

Dips - 3 sets

Overhead Dumbbell Tricep Extensions - use these as a superset following the 3rd set of dips.

Tip: Stretch your muscles while resting in between sets. It's a good way to stay flexible and limber. Plus it feels good!

Tuesday: Back Attack!
Warm Up: Stationary arm bike for 5 continuous total minutes - 1st set both arms forward, 2nd set both arms backward, 3rd set right arm, 4th set left arm, 5th set both arms.

Cable Lat Pulldowns - 3 sets

Cable Rows - 3 sets

Neutral Grip Bar Lat Pulldown - 3 sets

T-Bar Rows - 2 sets wide grip, 2 sets narrow grip

Seated Cable Close Grip Rows - 3 sets

MTS Machine Rows - Do a couple drop sets after the 3rd regular set to really burn the muscle out.

Back Extensions (on hyperextension apparatus) - 3 sets with or without holding a weight in your arms. Hold at the top on the last extension.

Pullups - Do your best at this point because your muscles are going to be tired!

Wednesday: Legs
Warm Up: Stair stepper - 5 minutes

Lunges - do laps around your gym. Do them until you fall over!

Leg Press - 3 sets

Hack Squat - 3 sets

Calf Press - 3 sets

Don't forget to stretch in between sets. You are going to be sore after this one!

Thursday: Chest & Shoulders
Warm Up: Pushups alternating with Situps - 3 sets

Seated Cable Flys - 3 sets

Flat Barbell Bench Press - 3 sets

The Ronnie Coleman Giant Set!
With dumbbells in each hand perform the following exercises one right after the other:

  • Lateral Raises

  • Front Raises

  • Overhead Shoulder Press

  • Posterior Deltoid Flys (Bent over flys)

Dumbbell Shoulder Shrugs

Seated Cable Overhead Shoulder Press

Superset each of the above sets with a seated machine chest press or pushup

Awesome! You rock!

Stay tuned for Abdominals!


Cure for the common cold? Anti-Plague capsules!

Finally! I tried something new to ward off the cold that tried to sneak up on me last weekend, and it worked! No more will I have to suffer for a week with Kleenex stuffed up a red, puffy nose. Now is the season. So get your supplies together and have them ready just in case you wake up with that little scratch in your throat.

All you need is the following:

Three times per day I swallowed 1 capsule containing approximately 8 drops of Thieves oil and 4 drops of Oregano oil. It is quite easy to do. I have the oils and capsules sitting on my bathroom counter, and all I do is drip the oil in carefully, put the cap on, and swallow! No pain. No suffering.

On the first day of impending sickness, I had stuffed up sinuses and a runny nose. In addition to my anti-plague capsules, I used a neti pot. A neti pot can be purchased at any drug store and comes with instructions. Basically, it is used to pour salt water up one side of the nose and run out the other. I added a drop of Thieves to the salt water, so I could get the antibacterial compounds up into my sinuses. Using a neti pot during a cold will help you feel so much better by clearing up the nasal passages.

Sore Throat Blast!
Additional tip: Usually the first indicator of a cold is a strange or sore feeling in the throat. When you feel this, get a flashlight and shine it in the back of your throat to have a look at your tonsils using the help of a mirror. I am sure you will be able to see a white speck on one or both tonsils. This is bacteria which is causing the trouble and needs to be removed before it is allowed to fester more.

The following procedure will take some practice, but will be helpful once you get the hang of it.

First, practice making your tonsils visible by flexing your throat muscles with your mouth wide open. Use your flashlight and mirror to practice. You will not be able to see the white speck without getting your tonsils into viewing position. It is more easily conveyed through illustration than words, but the feeling is like you are closing your throat while still having your mouth wide open.

Second, have a squirt bottle filled with a natural mouthwash handy and set on stream (not spray!). The goal is to squirt the plaque off the tonsil with something antibacterial. Thieves mouthwash is a great formula since the Thieves oil blend is antibacterial, antifungal, antimicrobial, and antiviral (I think that should take care of it all, yes?)

Once you have your tonsils in place, squirt bottle in one hand, and flashlight in the other, gently begin squirting at the white speck of plaque. You may only be able to get 2 or 3 squirts in before you need to spit, take a break, regroup, whatever. Prewarning: you may gag. Do your best to avoid hitting the epiglottis, which is what will make you gag. Just get as many squirts in as you can until the spec is gone. Don't get discouraged. Keep practicing. It is well worth it when you can avoid suffering through a sore throat and monstrous cold right after.

Lung & Sinus Relief
If you find yourself already suffering with a cold, lung congestion, sinus congestion, and other similar sickness, Young Living's R.C. essential oil blend can help you get relief and quickened recovery. Apply it on your chest and throat and inhale the vapors. Or rub a drop between your hands, cup your hands over your nose, and breathe in the vapors.

The following information is taken from the Essential Oils Desk Reference, Fourth Edition, compiled by Essential Science Publishing. It should help explain why these oils work.

Medical Properties: Anti-aging, powerful anti-viral, antibacterial antifungal, antiparasitic, anti-inflammatory, immune stimulant
Uses: Arthritis/rheumatism, respiratory infectious diseases, infections/tuberculosis, digestive problems
Application: Dilute 1 part EO wit 4 parts vegetable oil and apply topically; diffuse; take as a dietary supplement

A blend of highly antiviral, antiseptic, antibacterial, anti-infectious essential oils. Thieves was created from research of a group of 15th-century thieves who rubbed oil on themselves to avoid contracting the plague while they robbed the bodies of the dead and dying. When apprehended, these thieves disclosed the formula of herbs, spices, and oils they used to protect themselves in exchange for more lenient punishment.

  • Clove
  • Lemon
  • Cinnamon Bark
  • Eucalyptus (Eucalyptus radiata)
  • Rosemary
Application: Dilute 1 part EO to 4 parts VO and apply topically; diffuse; take internally

Gives relief from colds, bronchitis, sore throats, sinusitis, coughs, and respiratory congestion. Decongests sinus passages, combats lung infections, and relieves allergy symptoms.

  • Eucalyptus globulus has shown to be a powerful antimicrobial and germ-killer. It is expectorant, mucolytic (dissolves mucous), antibacterial, antifungal, antiviral, and antiseptic. It reduces infections in the throat and lungs. such as rhinopharyngitis, laryngitis, flu, sinusitis, brochitis, pneumonia.
  • Eucalyptus raidata is anti-infectious, antibacterial, antiviral, an expectorant, and anti-inflammatory. It has strong action against bronchitis and sinusitis.
  • Eucalyptus citriodora decongests and disinfects the sinuses and lungs. It is anti-inflammatory, anti-infectious, and anti-spasmodic
  • Myrtle supports the respiratory system and helps treat chronic coughs and tuberculosis. It is suitable to use for coughs and chest complaints with children. Sinus decongestant and alleviates throat infections.
  • Pine opens and disinfects the respiratory system, particularly the bronchial tract. It has been used since the time of Hoppocrates to support respiratory function and fight infection. It is one of the best oils for treating bronchitis and pneumonia.
  • Spruce, Marjoram, Lavender, Cypress, Peppermint are also included and possess many similar qualities that support healing from bacterial and viral infections
Application: Dilute 1:1 with vegetable oil; diffuse; directly inhale; apply on chest, neck, throat, or over sinus area. Add R.C. to a bowl of hot, steaming water. Place a towel over your head and water/oil mixture and inhale the steam. Combine with Thieves to enhance the effects.

Many of these oils are very expensive, particularly those from Young Living. Single oils can be purchases more cheaply from Mountain Rose Herbs, but the blends such as Thieves and R.C. are proprietary and unique to Young Living. You can experiment by purchasing single oils and mixing your own blends. At the same time, it is nice to have the formula at your fingertips. Young Living has top-notch oils and fabulously mixed blends.

Note: If you would like to purchase Young Living's Thieves essential oil blend, you will need to set up a free, customer account and reference the following sponsor number: 615650