Jzaretzky's Blog

Chins – Slams – Shoulders – Squats

jzaretzky — Tue, 11 Nov 2008 10:00:00 +0000

Chin up x 10
MB Slam x 10
SA DB OH press x 10
1/2 get up x 5ea
Front squat x 10
Pitcher squat x 10ea

Hello world!

jzaretzky — Tue, 11 Nov 2008 02:05:42 +0000

Welcome to WordPress.com. This is your first post. Edit or delete it and start blogging!

Cleans – Front Squats -

jzaretzky — Mon, 10 Nov 2008 13:09:00 +0000

Squat Cleans on the minute

3 reps each
135 / 145 / 155

2 reps each
165 / 175 / 185

1 rep each
195 / 205 / 215 / 225 / 235 / 245 / 255 / 265 / 275 -missed / 275 – missed

20s work : 10s rest circuits

Front Squat x 185lbs
Prone jacknmife => push up
KB Swing x 24 kg
Inverted Row

x 16 rounds

JZ’s weekend workouts

jzaretzky — Mon, 10 Nov 2008 13:02:00 +0000

After my friday workoutI went home.

when I got there I decided to go to the gym with my wife and workout with her too.

heres what we did;

pwr cleans x 6
NG chin ups x 6
hanging leg raises x 8

x 3 sets

Alt. DB inc bench x 6ea
BO DB row x 8
Lo-Ab heel taps x 10

x 3 sets

DB front / V / side raise comb x 6
Seated row x 8
PB Climbers x 8ea

x 3 sets

Pushup=>DB Row x 5ea
push up x 8
fwd ball roll x 8

x 2 sets

Then she took me to the stair master and we did a good 20 minutes of intervals with 5 min warm up/cooldown

yes she’s nuts!!

————–
Saturday I did nothing

Sunday – back to the gym with the wife and she ran 5 miles in under 45 minutes while I did sprint intervals on the treadmill

Sexy back – trim butt – toned arms

jzaretzky — Mon, 10 Nov 2008 10:00:00 +0000

DB Floor presses x 10
Pushups x 10
face pull x 10
inv row x 10
Deadlift x 10
KB Swing x 10

x 5 sets

To Be or not to be…

jzaretzky — Mon, 10 Nov 2008 07:00:00 +0000

It’s now November!! Do you know what that means?

2 things -

1.) TO BE FITTER OR FATTER

HOLIDAY FATNESS SEASON is upon us!!!

That’s right ’tis’ the season to get fatter. The average American gains 8 -12 pounds of ugly unwanted FAT during the holiday season.

Did you know that it’s roughly 8 weeks away until New Years. That means you are gonna gain about a pound a week until the ball drops leaving you feeling miserable and with the daunting typical New Years resolution to lose weight.

You can take action now and lose 16 – 24 pounds of fat (2 pounds a week x 8 weeks) leaving you looking like the main attraction of your New Years Party not worrying at all about what you look like.

2.) TO BE A FINE TUNED ATHLETIC MACHINE, OR NOT TO BE…

Spring Athletes Start to prepare for you season before it’s too late!!!

It seems as though you spring season is far away right? Wrong! Your preseason will actually start some where in the next 12 – 16 weeks. That’s just 4 months away.

You now have a choice to start getting ready now, so you are performing at game speed for the start of your preseason.

Don’t be that guy that shows up on the first day of practice that can’t do 5 push ups or has to run in the corner and vomit!

EITHER CASE THE CHOICE IS YOURS!!!

Metabolic circuits

jzaretzky — Sat, 08 Nov 2008 09:00:00 +0000

warm up

60 y Prowler shuttle
Push Up x 15
Inv row x 15

LEFT DRILL
Pull Up x 10
Push Press x 10

Jump Rope 90 seconds

KB Swing x 20
Squat jumps x 20

repeat x 3 sets

tabata circuits all the way

jzaretzky — Fri, 07 Nov 2008 19:09:00 +0000

20s of work : 10s rest

Fwd Walking Windmill lunge
split stance cable push
Backward Walking windmill lunge
Pull Ups

x 2 sets

KB Clean & Press
Dead Row 1/1
PB Mtn Climber
Face Pull

x 2 sets

KB Snatch Tabata

Q & A – IS this why I’m not losing so much fat

jzaretzky — Fri, 07 Nov 2008 06:00:00 +0000

Q: My daily diet has been pretty much the same the last few weeks. Here is what I have been having;

some oatmeal & yogurt in the morning with maybe a protein shake

then I’ll make a container full of either ground beef, chicken or something with some whole wheat pasta. and eat that for the rest of the day.

Is that enough food, or should I be eating more? Is that Why I’m still holding some fat?

A: To quickly answer your questions – NO! to the first & YES to the second.

Let me explain. You obviously know you should be eating more food throughout the day.
The biggest misconception to dieting and losing body fat is just what you have done. People tend to eat less to lose weight (which isn’t wrong by the way). People Just take it to the extreme (and starve themselves).

Think about it this way – I believe Alwyn Cosgrove is who I heard it from. Your body does the opposite of what you want it to do.

When you don’t drink water – you hold water
When you lifts weight and workout – you are actually breaking down muscle tissue, not building it.
When you don’t eat – your body goes into survival mode and you will store fat.

What you have to do is eat foods that have a high thermic effect (protein), along with plenty of fibrous veggies, and moderate starches and fats.

To make sense of it -
eat a protein and a veggie at every meal
eat every 3 hours
drink at least half your body weight in ounces of water.
Keep your starches for after your workouts and maybe breakfast
have some fruit
and do some weight training and interval based cardio

and you will have no choice but to get leaner

Snatch – Push ups – Pulls – OH squats – Rows

jzaretzky — Thu, 06 Nov 2008 16:29:00 +0000

Snatch
on the minute

95 x 3 / 105 x 3 / 115 x 3

125 x 2 / 135 x 2 / 145 x 2

155 x 1 / 165 x 1 / 175 x 1 / 185 x 1 / 195 x F / 195 x 1 / 205 x F

20s on 10s off circuits
x 4 sets

Snatch Pull x 225

Prone Jackknife=> Push Ups

OH Squats x 95lbs

Inverted rows