JULES’ TRAINING & DIET DIARY- GIRONDA LEAN BUILD PHASE WEEK 1 OCT 25- 28
“More
is not better. More is just more”
Vince Gironda
WEDNESDAY
OCT 25: Wednesday
was a day off from training. Spent a large part of the day with my friend, who
is getting worse day by day. Kept my diet clean despite the darkness, which is
usually when I resort to comfort food. Did walk home, which is a medium long
walk. Stopped eating by 9. Sticking to the Gironda Lean Diet principles. Walked
Momo. Did some light shadowboxing, still keeping the intensity low and working
on technique. I do this while Momo’s exploring and stop when we starts to move.
We walk later at night in the dark. Momo is anything but a dangerous dog, but I
have to keep a close eye this time of year because we have skunks and coyotes
in the area. Walked Catou. With him I stretch and work on deep Yogic breathing
while he’s sniffing around. He’s small, so I have to keep and even closer eye
just in case there are Coyotes around. Wound down with Meditation and reading.
THURSDAY OCT 26: Started the day, as always, with a
Smudge, Yoga – Seated Series and Meditation. Had a high protein breakfast.
Spent to morning with my sick friend. High protein Lunch. Busy day. Fit in
Gironda Lean Build Workout for Chest, Biceps and Triceps with Jennifer. This
may seem like a strange way of splitting the workout, but Vince was all about a
balanced physique and that highly coveted V Shape that looks good if you’re
male or female, so we put together Back and Delts and then Chest and Arms. The
object here is not to have your arms out of proportion with the rest of your
physique. Too large arms, no matter what most men in gyms think are not
attractive, and too large arms puts your body out of balance, which will only
lead to injury eventually. This is more
true of the female physique. We started out with Gironda Dips. These are
different than the way most people who do dips in that you keep your chin on
your chest, your weight forward and let your elbows flare out as wide as you
can. This forces your Pecs to carry most of the load. You go down as deep as
you can and don’t lock your elbows at the top. Vince wouldn’t allow Flat Bench
Presses in his Gym because he believed they gave you, as he would say, “Saggy
Boobs”. Just look around at the guys in your gym doing all the bench presses
and you can see that he was right. Instead he insisted on his form of Dip as a
way of developing a Deep Well Developed Chest that doesn’t sag. This is even
more important for female trainees. We followed with my favorite Chest
Superset: Guillotine or Flat Bench Barbell Presses to the Neck followed by
Reverse Grip Bench Presses. The first exercise puts the focus on the Upper Pecs
and the second on the Inner Pecs. A good cleavage line looks good on a man or a
woman, and this Superset, done properly will be one of the most painful things
that you will ever do, but it lifts those Pecs up and Push them Inwards, like
your own push up bra. A high tight chest is a good thing for women or men. With
the first exercise you should take a wider than normal grip and lower the bar
to your throat, squeezing the bar up without locking the arms. On the second
you should take a narrow, slightly less than shoulder width grip, with your
palms facing upwards towards your head. You should lower the bar to beneath
your sternum and squeeze your elbows inward as you squeeze upwards. We finished
Chest with another Gironda standby: Scoop Flys. This different than standard
Pec Flys in that you lower the weight your bring it up towards your ears then
Scoop in a circular motion down so that you end up with your hands and elbows
beneath your nipple line and your hands have pivoted so that your palms are now
facing upwards towards your head. From here the focus is on squeezing your
elbows together. If you do it properly, your hand and the Dumbbells, or
Kettlebells cannot touch. It’s a fantastic finishing movement for that high
tight chest that looks good in our out of a shirt. From there we Supersetted
Kettlebell Incline Bicep Curls and Tricep Push Ups. I’ll go into more detail
later about the first exercise, but the second exercise is different than what
most people call Tricep Push Ups. Here you place your hands palms down about
shoulder width apart on a Barbell of a Stationary Object, Chest Level or Lower
depended on the intensity that you can handle. This is a tough one, so don’t
overestimate your strength. You can also adjust the amount of weight that you
will be carrying by bringing your feet close to your hands for less resistance
and further away, dropping your hips and/or even coming up on your toes to
increase the difficulty. You then lower you body so that your Torso is parallel
to the floor and underneath the bar and your elbows are tightly squeezed
together also parallel with the floor. From here you Press backwards, Not
Upwards, being careful not to lock out your arms at the end of the movement.
Lower back down and repeat. It you’ve never done this exercise, it is one of
the toughest and the best for hitting all three heads of your Triceps at the
same time. Two more Exercises: Grenade Handle Brachialis Cable Curl. If you
don’t have Grenade Handles (Ball like handles that attach to you cable machine,
use a rope of even a towel. Curl Upwards with your elbows tight to your body
and your palms facing downwards, particularly at the bottom of the movement.
We’re looking to engage the Brachialis, the muscle group the runs from between
your Biceps and Triceps through to your upper Forearms. Developing this muscle
increase pushing and pulling strength, but it also pushes out on both Biceps
and Triceps which can drastically increase the separation and definition of the
upper arm and the development of your forearms. Finally we did a Grenade Handle
Tricep Pressdown. In the first set we keep our elbows tight and in the second
we bend forward slightly push the elbows forward toward the floor. Again do not
lock out at the end of the movement to avoid elbow stress. That’s it, that’s
all. Seems like a lot on paper but we were done in 45 minutes. Brief and
Intense. Long day. Then walked Jen’s dogs. Nahla, the younger dog, is part
Billy goat and enough terrier than she had endless energy. That required a long
walk and plenty of hill climbing to wear her out little, since Jen’s not back
till the morning. The second, older dog, Jake the Rottweiler just needs a walk
in the part and a few skin scratches. Got home pretty late though. Some food.
Not much. Watched an old movie to wind down.
SATURDAY OCT 28: Busy
Day. Started out with Smudge, Yoga and Meditate. Then Dog Run to Gym to get in
an early workout for Core and Forearms. Started out with a Superset of Hyperextension
Bench Plate Sit Ups (45lbs) and Hyperextensions (Same Weight). Then Bench End
Dumbbell Crunches. This one is a very specific and superb Gironda Exercise to
hit the Upper Abs. You sit Crossways on a Bench with your butt on the outside
edge, without your legs locked down in any way. (As soon as your legs are
locked down, your hip flexors, which can push your stomach outwards can do the
primary work.). Then you place a Barbell or a Dumbbell across your chest and
perform a Crunch against gravity. It’s hard to get right, but does wonders for
definition once you figure it out. I Supersetted that exercise with heavy
Forearm Curls (135 lbs) across the same bench. I finished with a Tri Set of
Good Mornings with a 45 lb Plate across my Chest/ 1 Arm Decline Kettlebell
Forearm Curl Supersetted with 1 Arm Reverse Forearm Kettlebell Curls on Same
arm before switching to the other arm. Quick and Intense before a busy day at
Townson Fitness. Home to High Protein No Sugar and No Starch meals. Stopped at
9 pm. Walked Momo with Shadowboxing. Walked Catou with Yoga Stretches and
Breathing. Meditation. Brain too scrambled to read so watched an old movie to
wind down.
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