WITH MELIH F. COLOGLU
DECEMBER
3/4 TIMES PER WEEK - FULL BODY CIRCUIT
**HALVING TRAINING EDITION**
...BY MELIH F. COLOGLU
THIS MONTH, WE WILL COMPLETE THE HALVING TRAINING SYSTEM. FIRST YOU WILL START WITH 5 REPETITIONS, WITHOUT A BREAK, REDUCE THE RESISTANCE BY 25% AND COMPLETE 10 MORE REPETITIONS.
FOR EXAMPLE: SEATED CHEST PRESS MACHINE
COMPLETE 5 REPS - REDUCE RESISTANCE BY 25% - COMPLETE 10 MORE REPS
TAKE 30 SECONDS REST
REPEAT AGAIN
TAKE 30 SECONDS REST
MOVE ONTO THE NEXT EXERCISE AND COMPLETE THE ENTIRE LIST OF EXERICSES..
ONCE THE ENTIRE CIRCUIT IS COMPLETED.. TAKE A 3 MINUTE BREAK AND COMPLETE THE ENTIRE CIRCUIT ONE MORE TIME.
SETS: AS SHOWN ABOVE
REPS: 5 + 10=15
REST: 30 SECONDS BETWEEN SETS AND EXERCISES
NUMBER OF CIRCUITS: 2
REST PERIOD IN BETWEEN CIRCUITS: 3 MINUTES
DECEMBER (GYM) EXERCISES - IN THIS ORDER
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THE CIRCUIT
STANDING CHEST FLY - CABLE MACHINE
DECLINE BENCH DUMBBELL PULLOVERS (TEKNIK VIDEOSU MEVCUT)
INCLINE DUMBBELL CURLS
DUMBBELL FLAT BENCH TRICEP EXTENSIONS
ARNOLD PRESS
EZ CURL BAR BACK SQUATS
SEATED LEG CURLS - SEATED CURL MACHINE
STANDING CALF RAISE MACHINE
BARBELL FRONT SHRUGS (ERKEKLER ICIN SADECE)
CRUNCH MACHINE WITH LEG RAISE
INCLINE BENCH LEG RAISE
DECEMBER (IN-HOME) EXERCISES - IN THIS ORDER
REQUIRED EQUIPMENT: RB=RESISTANCE BANDS & DUMBBELLS
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THE CIRCUIT
RB CHEST FLY
RB BENT OVER BACK ROWS
RB TRICEP OVERHEAD EXTENSIONS
RB SIDE RAISES
RB HAMMER CURLS
RB FRONT SQUATS
WEIGHTED HIP RAISES
DUMBBELL STANDING CALF RAISES
DUMBBELL SIDE SHRUGS (ERKEKLER ICIN SADECE)
RB SINGLE LEG JACKKNIFE
SIDE PLANKS
MODIFIED GERMAN VOLUME TRAINING SYSTEM
...BY MELIH F. COLOGLU
THIS MONTH IS A MODIFIED VERSION OF THE GVT SYSTEM.. YOU WILL COMPLETE 6 SETS OF 10 REPETITIONS TAKING ONLY 30 SECOND BREAKS IN BETWEEN SETS. YOU WILL USE A RESISTANCE THAT YOU COULD COMPLETE AROUND 25 REPS WITH IF YOU HAD TO DO 1 STRAIGHT SET..
FOR EXAMPLE: BARBELL INCLINE BENCH PRESS
SET 1: 10 REPS
30 SECONDS REST
SET 2: 10 REPS
30 SECONDS REST
SET 3: 10 REPS
30 SECONDS REST
SET 4: 10 REPS
30 SECONDS REST
SET 5: 10 REPS
30 SECONDS REST
SET 6: 10 REPS
2 MINUTES REST
MOVE ONTO THE NEXT EXERCISE
SETS: 6
REPS: AS SHOWN ABOVE
REST: AS SHOWN ABOVE
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HIIT: ELLIPTICAL OR CARDIO MACHINE OF CHOICE IF ELLIPTICAL IS NOT AVAILABLE - ON DAYS 1,3&5!
CARDIO ALWAYS AFTER THE RESISTANCE TRAINING!
2-3 MINUTES WARM UP AND STRETCHING
9 * (15 SECONDS HIGH INTENSITY - 45 SECONDS LOW INTENSITY)
2-3 MINUTES COOL OFF AND STRETCH
NOTE: 9 * (STANDS FOR REPEAT 9 TIMES)
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DAY 1 CHEST AND TRICEPS & HIIT CARDIO
BARBELL FLAT BENCH PRESS
BARBELL INCLINE BENCH PRESS
DUMBBELL INCLINE BENCH FLY
DECLINE BENCH DUMBBELL TRICEPS EXTENSIONS (EXERCISE OF THE MONTH VIDEO)
CABLE SINGLE ARM TRICEP KICKBACK
SMITH MACHINE CLOSE GRIP FLAT BENCH PRESS
DAY 2 BACK AND BICEPS
BARBELL DEADLIFTS
CLOSE GRIP LAT PULL DOWNS
DECLINE BENCH DUMBBELL PULLOVERS (EXERCISE OF THE MONTH)
STRAIGHT BAR CURLS
STRAIGHT BAR REVERSE CURLS
PREACHER CURL MACHINE - HAMMER CURL GRIP
DAY 3 OFF
DAY 4 SHOULDERS, TRAPS, ABS&OBLIQUES - (HIIT CARDIO AS SHOWN ABOVE)
SEATED SHOULDER PRESS MACHINE
ARNOLD PRESS
BENT OVER DUMBBELL SIDE RAISES
BARBELL FRONT SHRUGS
DUMBBELL FRONT SHRUGS
CRUNCH MACHINE
SWISS BALL JACKKNIFE
DECLINE BENCH SIT-UP WITH TWIST
SMITH MACHINE SIDE BENDS
MEDICINE BALL TWISTS - MEDICINE BALL/WEIGHT PLATE
DAY 5 QUADS, HAMS AND CALF MUSCLES
SMITH MACHINE FRONT SQUATS
LEG PRESS MACHINE
LEG EXTENSIONS
DUMBBELL STIFF LEGGED DEADLIFTS
SEATED LEG CURLS
LYING LEG CURLS
STANDING CALF RAISE MACHINE
SEATED CALF RAISE MACHINE
DAY 6 HIIT CARDIO AS SHOWN ABOVE
DAY 7 OFF!
2015...HERE WE COME!
 BARBELL FLAT BENCH PRESS |
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 BARBELL INCLINE BENH PRESS |
 DUMBBELL INCLINE BENCH FLY |
 CABLE SINGLE ARM TRICEP KICKBACK |
 SMITH MACHINE FLAT BENCH PRESSCLOSE GRIP |
 CLOSE GRIP LAT PULLDOWNS |
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 STRAIGHT BAR CURLS |
 STRAIGHT BAR REVERSE CURLS |
 HAMMER CURL MACHINE |
 SEATED SHOULDER PRESS |
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ARNOLD PRESS |
 BENT OVER DUMBBELL SIDE RAISES |
BARBELL FRONT SHRUGS |
DUMBBELL FRONT SHRUGS |
 CRUNCH MACHINE |
 SWISS BALL JACKKNIFE |
 DECLINE BENCH SIT-UP WITH TWIST |
 SMITH MACHINE SIDE BENDS |
 MEDICINE BALL TWISTSMEDICINE BALL/WEIGHT PLATE |
 SMITH MACHINE DEEP SQUATUSE BARBELL OR SMITH MACHINE |
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 LEG PRESS MACHINE |
 LEG EXTENSIONS |
 DUMBBELL STIFF LEGGED DEADLIFTSUSE DUMBBELLS |
 SEATED LEG CURL MACHINEUSE SEATED MACHINE VERSION |
LYING LEG CURLS |
STANDING CALF RAISES |
SEATED CALF RAISESUSE SEATED CALF RAISE MACHINE |
TREAT OF THE MONTH...
DESSERT OF THE MONTH...
SWEET POTATO SLIDERS
8 OZ. LEAN GROUND BEEF
2 SWEET POTATOES - MICROWAVE TO SOFTEN, THEN SLICE INTO 8 PIECES
1/2 CUP CORN
1/4 CUP SHREDDED CHEESE
2 TBSP. BBQ SAUCE
1 TSP. BLACK PEPPER
1 TSP. ONION POWDER
DASH OF MESQUITE BBQ SEASONING
DASH SALT
1/8 CUP DICED ONION
PARSLEY
LETTUCE
TOMATO
1. PREHEAT OVEN TO 375 DEGREES
2. POKE HOLES IN SWEET POTATOES AND COOK IN MICROWAVE UNTIL SOFTENED.
3. MIX ALL INGREDIENTS TOGETHER IN MIXING BOWL WHILE SWEET POTATOES COOK.
4. FORM MIXTURE INTO 4 SMALL PATTIES AND COOK ON STOVETOP, USING PAM.
5. SLICE SWEET POTATOES INTO 8 SLICES.
6. WHILE PATTIES ARE COOKING, PLACE SWEET POTATO SLICES IN OVEN ON TOP RACK FOR 10-15 MINUTES, UNTIL SLIGHTLY BROWNED.
7. LAYER PATTY, LETTUCE AND TOMATO BETWEEN 2 SWEET POTATO SLICES AND SERVE.
ENJOY!
MINI BOSTON CREAM PIES
4 MINI GRAHAM CRACKER CRUSTS
1 CUP COOL WHIP
3 TBSP. PHILADELPHIA WHIPPED CREAM CHEESE - BERRY FLAVOR
1 TBSP. PHILADELPHIA CREAM CHEESE - REDUCED FAT
1 CUP CHOCOLATE PUDDING
2 TBSP. GRAHAM CRACKER CRUMBS
GRATED DARK CHOCOLATE
DARK CHOCOLATE PRETZELS
　
　
1. MIX COOL WHIP AND CREAM CHEESES TOGETHER IN MIXING BOWL.
2. TAKE THE GRAHAM CRACKER CRUSTS AND PLACE 2 TBSP. CHOCOLATE PUDDING ON BOTTOM OF EACH ONE.
3. THEN TAKE A DOLLOP OF THE CREAM CHEESE MIXTURE AND PLACE ON TOP OF THE PUDDING.
4. SPRINKLE GRAHAM CRACKER CRUMBS ON TOP OF THE CREAM CHEESE MIXTURE.
5. LAYER COOL WHIP ON TOP AND SPRINKLE AGAIN WITH GRAHAM CRACKER CRUMBS.
6. GRATE DARK CHOCOLATE OVER THE PIE.
7. TOP WITH A CHOCOLATE PRETZEL.
