JULES TRAINING & DIET DIARY GIRONDA LEAN BUILD PHASE WEEK 6 DEC 10 - 12

“Do less. Do it harder”

Vince Gironda

Week 6 of 6 of Gironda Lean Build Phase comes after few unscheduled days off due to gym availability. At my age a little time off is never a bad thing. This will probably be my last training week before taking the holidays off to let my body recover and go into the New year fresh and recovered.

SUNDAY DEC 10: Bit of a rough night. Tossed and turned a lot. Feverish. Nothing I can’t handle. Today ended up being a day off due to the gym not being available.  Slept in pretty late, so I managed to get a full night’s sleep. I think. Even laid in bed like Rene Descartes, just letting my mind wander, before getting up. Not active at all except for dog walks. Watched a recent UFC Card- Holloway vs. Aldo. Too old to stay up late for most of these cards now, so I tend to watch them a little after the fact. At least my trainer brain got a bit of a workout. Still love watching fights and breaking them down. No matter how much you know, breaking down fights can help you remember, particularly when you get to be my age and you’ve forgotten as much as you know. Meditate and read to wind the day down.

MONDAY DEC 11: Started the day, as usual, with Smudge, Yoga, Lying series, and Meditate. High protein breakfast and lunch. Day got cancelled out, so improvised and Leg and Calf Workout from home. Just a reminder that it doesn’t have to be fancy. You don’t need a lot of equipment to get into and maintain shape. Bodyweight Low Half Squats/Dumbbell Front Half Squats/Superset of Dumbbell Leg Curls and Dumbbell Leg Extensions/Dumbbell Split Squats. 1 Leg Standing Dumbbell Calf Raise/ Pistol Squat Low Position Calf Raise Supersetted with 1 Leg Dumbbell Toe Curl. That was it. Nothing Fancy. Nothing too intense. Rested and vegged out for a while before taking the dogs for a walk. (First snow day. Momo loves the snow!) Meditate and read to wind down.

TUESDAY DEC 12: Started day with Smudge, Abbreviated Seated Yoga series and Meditation. Dog Run to Townson Fitness. Few clients. And then did Back and Delts with Jennifer: Pull Ups/ Scapular Rotations Supersetted with Front to Back Rolling Overhead Press/ 70 Degree Reverse Grip Row/ Racer Cable Row. Arnold Press. (I learned these from the Master and the Inventor of this exercise, Vince Gironda. They should be called Gironda Presses or Reeves Presses for the two men that founded them, but it was Arnold that made them famous. To do these properly you start out in the Palms Back position, but with your Elbows Up, Wide, In Line with Your Delts and Pressed Back as far as can get them. Try holding the Dumbbells in the standard “Arnold Press” position. You can sit there all day because there’s No Load Pressure on your Delts. Now try the starting position I just described. How long can you hold that position? What does that tell you? Now as you Press and Rotate your Palms Forward, instead up pressing upwards and inwards, Press Up and Outwards, keeping the Dumbbells Pressed Back in Line with your Side Delts, Never letting them creep Forward, and Never Locking your Elbows. Compare that finish position to the standard one. Which one can you hold the longest. Yup, cuz there’s No Load Pressure on your Delts. Rinse and Repeat.)/ Dumbbell Front Raise, Rotate to Side and Slowly Lower. (Another Gironda specialty exercise. Guaranteed with proper Arnold Presses to add roundness and width to your shoulders.). Went home. Brain pretty burned out. Walked Momo. Too cold to walk Catou. Meditate and watched an old movie to wind down. 

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