MedX Ov Press- 400/1:01
Thick Bar curl-bar+30/1:20
Tri PD-70/1:31
Thick bar wrist flex- 35/14 reps
Thick bar wrist ext-bar/13 reps
Calf- top zone stack/2:01
bottome zone 836/1:05

A good workout despite a TON of ER work leading up to my trip to Doug Holland’s Intelligent Exercise in Shreveport on June 6 and Hugh Hines’ Precision Exercise in the Houston, TX area on June 15. I’m having trouble posting Hugh’s flier, but will get it up soon. You can contact Hugh at 281-992-4747.

Post your WOW’s.

In this fourth installment of his Body By Science presentation, Dr. Doug McGuff explains the concept of “Global Metabolic Conditioning” that results from the performance of proper strength training. Along the way he debunks a lot of the myths that have arisen regarding what “cardio” really is. Here is the link to this video:

http://www.youtube.com/watch?v=sf_fDA2pBG8

– John Little

For those that haven’t read it yet, please read Dr. McGuff’s article entitled Body By Science — Especially For Women in our articles section. It covers so many important points that women need to know in order to maximize their results from proper strength training exercise. Here is the link to this exceptional article:

http://www.bodybyscience.net/home.html/?page_id=301

AMY’S “BIG 3″ WORKOUT

Certain of our female clients at Nautilus North have agreed to our  our video taping their workouts so that readers of Body By Science can see points of form, technique and proper breathing. Here Amy is put through a “Big 3″ workout under the direction of trainer Blair Wilson.

The protocol featured is the “Done In One” method, whereby the trainee attempts to inroad slowly and thoroughly so that he or she is literally “done” in “one” repetition. It can be used with a 30-seconds out/30-seconds back time signature or 1-minute out and 1-minute back. If the client still hasn’t inroaded to the point where the weight (which is deliberately set to be lighter than he or she would normally use) has overcome his or her force output, the trainer will encourage the client to attempt a second repetition (sometimes this works out out to be only one and a half reps, and occasionally two). This is just one way to perform a “Big 3″ workout but we thought it might prove helpful to female readers of our book. Here is the link to Amy’s workout:

http://www.youtube.com/watch?v=XBqgbMsohZI

MEL’S “BIG 3″ WORKOUT

In this video Mel (a friend of Amy’s who also trains at Nautilus North) goes through the same “Big 3″ workout. She uses the same protocol as Amy and, like Amy, does not rest between exercises. Here is the link to Mel’s “Big 3″ workout:

 http://www.youtube.com/watch?v=WaiS578IUfE

– John Little

In this installment of Dr. McGuff’s Body By Science Presentation, Dr. McGuff discusses the type of workout required to stimulate the body to produce the type of health and fitness benefits that he discovered in the two earlier presentations. Here is the link to this video:

http://www.youtube.com/watch?v=OvpzuGhc57c

– John Little

Did a Back/Chest emphasis. Lots of ER work lately, but still a strong workout.
Pulldown- stage reps in thirds 200/280/140
Pullover- 130/1:24
MedX row- 266/1:33
Chest Press- 380/ 1:35- rest pause-1 rep
MedX Leg Press- 0 holes, stack/2:04

Wendy did her Big 4- Chest press, pulldown, overhead press, leg press. All new weights but shorter TUL’s. She did this after 8 days rest so she would arrive at Doug Holland’s with 12 days rest.

Post your WOW’s

In Part Two of Dr. Doug McGuff’s Body By Science presentation, Doug takes a hard and critical look at what exactly constitutes “Health” and “Fitness.” Here is the link to Part Two of this presentation:

http://www.youtube.com/watch?v=E3nt6XPhEZw

– John Little

I did my “little 5″ workout which is posted below.

Wendy did her every 14th day Big 4 (chest press, pulldown,

overhead press and leg press).  She increased weight and TUL on every movement.    She encourages us all to experiment with longer recovery intervals.  I remain stubbornly at every 7th day.

Calf raise done Zone rep style- top=stack/2:00, bottom=836/1:00

MedX Ab- 72/2:05

Naut Plateload Bi - 72.5/1:20

Naut Plateload Tri-72.5/1:35

Thick Bar wrist flexion- bar+35/13 reps

Thick Bar wrist extension-bar/13 reps

Post your WOW’s

Doug McGuff

Here is Part Two of Stephanie Arnold’s high-intensity workout. Stephanie is in great shape and trains but once a week utilizing the principles of training found within Body By Science. Here is the link to Part Two of her workout:

http://www.youtube.com/watch?v=RAcrDOXarOY

– John Little

In this installment of the Body By Science training series, Stephanie Arnold demonstrates the once-a-week workout she performs to achieve her fitness and health goals under the watchful eye of trainer Vee Ferguson. As with the preceding videos in this series, Stephanie trains at Exercise Inc. (Indianapolis). Here is the link to Part One of Stephanie’s workout:

http://www.youtube.com/watch?v=j2oN1NLWpD8

– John Little