NYCPersonalTraining.net : New York City Personal Trainer

IOT – my new training system

Hal Miller — Sat, 28 Nov 2009 17:57:09 +0000

Please check out my new blog

Inside Out Training

barefoot
barebones
mind-FULL

What’s New – 11/10/09

Hal Miller — Tue, 10 Nov 2009 18:04:36 +0000

I feel as fall is the time of year when I tackle some new pursuits, this year it’s the martial arts. In the past I pursued boxing and kung fu, boxing being the more enjoyable of the two for me. I just felt the boxing to be more “raw”, where the kung fu was a more choreographed affair. Before I get a kick to the head, I must say that I appreciate and respect all martial arts and those that participate in them.
I decided after being fascinated with jiu jitsu for some time, that I would take the very popular form of Brazilian Jiu jitse at the Renzo Gracie academy. This is a rush, it’s hands on and all out, to a degree of course, a physical chess game between you and your opponent, that’s also a great anaroebic workout.
In addition to training at the Gracie Academy I’ve begun taking an MMA street fighting class with instructor Quentin Lindstrom. This class encompasses stand up boxing, judo, jiu jitsu and muay thai put in to practical self-defense structure. If in Manhattan, you can take Quentins class at citi fitness on 14th between 2nd and third on Thursdays at 1pm and 8pm.
Doing this, of course periodizes my work outs maximizing muscle confusion but more importantly it invigorates me, pushing me forward, forcing me to keep learning. I invite you as well to not stay stuck in the same routine and find yourself physically, mentally and spiritually invigorated.

Shoulders & Biceps – 4/2/09

Hal Miller — Sun, 05 Apr 2009 18:26:43 +0000

1. Arnold (shoulder) presses – begin by holding the DB’s in front of you, as if you’re at the end range and full bicep
flexion of a bicep curl, press up and rotate your hands out to a standard military press. Repeat by bringing the
DB’s back the way they came up.- do a 4 set pyramid and please be aware of your form or any abnormal
shoulder distress. – do a 4 set pyramid moderately heavy.

2. Hammer Strength seated shrug (DB’s are a perfect 2nd choice)-do in a pyramid- heavy

3. DB shoulder press – pyramid- pyramid-go heavy, but beware as your shoulders are probably already pretty
burnt out

4. uprite rows done with weight plates, this is also very much about grip training-do as heavy as you can handle,
if you can do 10 the first set, try to go heavier. – 3 sets

5. straight bar curls – 3 sets 10-12 reps

6. static hold hammer curls into altenate arm hammer curls. So hold your arms in full flexion for about 30
seconds, then go directly into alternate hammer curls. 2 sets to failure.

Cardio & Abs – 4/1/09 – Begin 3 week mesocycle

Hal Miller — Sun, 05 Apr 2009 18:08:21 +0000

Although I began my 4 week mesocycle on 3/15 I need to change up my work out before completion, I felt I was experiencing muscle breakdown and lack of motivation due to over training. I’m altering my workout by going back to 2 body parts per workout, 1 exercise at a time. I’m lowering the volume of training but hoping to keep the intensity fairly high.

1. 25 minutes stationary bike
2. stability ball sit ups 3 sets 20 reps

the P-90x yoga belly routine. Tony Hortons series p-90x is a great DVD set and worth the $.

Back focus – work out – 3/31/09

Hal Miller — Thu, 02 Apr 2009 21:33:24 +0000

DO THE NEXT GROUP OF EXERCISES 4X THE LAT PULLDOWNS ARE DONE IN PYRAMID
a. arm circle-very light weight-20 each direction
b. wide grip lat pulldown
c. push ups-to failure
d. squats-25x-body weight

DO THE NEXT GROUP OF EXERCISES 4X, THE PRONE HAMMER STRENGTH ROW IS DONE IN PYRAMID
a. hold DB’s as if doing a hammer curl, (light weight) do external rotation of the shoulder by ab-ducting
your arms-20x
b. prone hammer strength row
c. yoga push ups
d. leg press- with quad focus, by keeping your feet low on the foot platform.

DO THE NEXT GROUP OF EXERCISES 3X
a. external rotation of arms, this time your elbows are even with your shoulders-20x, light weight
b. reverse DB fly-moderate-12-15x
c. push ups-to failure

Workout Routine – 3/30/09 – Off

Hal Miller — Wed, 01 Apr 2009 19:37:49 +0000

Cardio & Abs (lots of abs) – 3/29/09

Hal Miller — Tue, 31 Mar 2009 16:57:20 +0000

Spring has arrived in NYC.

1. 20 minutes on recumbent bike (I’m still slightly limping from the hamstring pull)
2. 5 minutes on x-trainer.

superman (prone back extension )- 3 times, 20 seconds.

Leg scissors while holding tension on upper abs as well. Lie supine on bench, hands behind your head and
flex your abs. While holding do a small kicking motion as if doing a backstroke, but keep your feet flexed-do 2x 100 kicks per set

DO THE NEXT 2 EXERCISES AS A SUPERSET.
a. lower body torso rotation suspended in the ab-sling-20x
b. cross body mountain climbers-plank position, upper body stable, pull right knee to left elbow, alternate-20x

Bicep and Tricep workout – 3/28/09

Hal Miller — Mon, 30 Mar 2009 21:40:57 +0000

Join me at E. Village Outdoor Fitness, only $10 a class.

DO THE NEXT 3 EXERCISES AS A SUPERSET – 3X
a. abdominal wheel trainer-be careful of your back
b. military push ups-failure
c. pull up-wide overhand grip-failure

DO THE NEXT 2 EXERCISES AS A BI-SET – 3X
a. DB Skull crushers-moderate heavy ( 10 reps )
b. crunches with hands extended and even with shoulders, palms pressed together ( thunderbolt sit up )

1 arm DB preacher curls-3 sets-heavy.

DO THE NEXT EXERCISE 2X
1 arm is doing twisting curls while the other arm is holding a DB in a shoulder lateral raise position.
Try to choose a weight that you can hold isometrically for 15 reps of the twisting curls being performed on the
other side.

Outside Hammer Curls- do hammer curls with your arms slightly ab-ducted.-lighter weight as there’s quite a bit of pressure on your delts. ( 2 sets )

Back to that ab-dolly-feet on it, swing your legs side to side. Move directly into down dogs, these are real smooth
with wheels ( try to get your feet as close to your head as possible )

Cardio & Abs – 3/27/09

Hal Miller — Sun, 29 Mar 2009 18:55:02 +0000

1. 20 minute bike
2. cable woodchoppers with hanging knee raises in between (use an underhand pull up hanging position)

3. ab dolly-I love this thing, side to side, back and forth, rolling down dogs, be experimental.

4. pull ups-swiching grips without letting go of the bar

5. We’ve got a really steep incline sit up bench where I work out, I did the pilates 100 on it, which is just
holding your abs in contraction, holding your arms out straight in line with your shoulders and doing short
pulses.

Chest Focus with back & bi’s – 3/26/09

Hal Miller — Sat, 28 Mar 2009 21:45:11 +0000

THE NEXT 3 EXERCISES ARE A SUPERSET – the last set of hammer strength presses is a 3 set strip set.
a. hammer strength flat bench press-pyramid
b. bi-lateral DB rows supine on a incline bench (just enough incline so my hands don’t hit the floor)
c. twisting bi-lateral curls

THE NEXT 3 EXERCISES ARE A SUPERSET- do all 3x except ‘a’ which is a 4 set pyramid
a. Incline DB press
b. overhand close grip pulldown
c. hammer strength preacher curl

THE NEXT 3 EXERCISES ARE A SUPERSET
a. Incline DB fly-stay at the same weight, heavy but manageable for 8-10 reps
b. pec deck reverse fly for rear delts
c. seated DB hammer curl

THE NEXT 3 EXERCISES ARE A SUPERSET
a. cable flys-at the highest setting, done on knees-same weight all sets, 8-10 reps
b. wide grip lat pulldown-moderate-12-15 reps
c. cable curls