Wednesday, October 29, 2014

Michigan Fitness Shoot

I know its been awhile since I've posted anything and I will be back on my regular thing soon.
I've been really busy changing jobs and starting my life again in a new area.
This past weekend I went on a trip to Michigan and visited 3 different gyms to do some photo shoots.
I will be posting some shots in a few weeks to show you how it went.
Our first stop was PowerHouse gym in Fenton, MI. It was a really cool gym with lots of handpicked, old school type of equipment. It had all the best toys!!! :)
Here is a video I edited together showing the workout I did that Sat.
I trained Back, Calves, and Biceps.
Deadlifts x 10/10/5/2
Pulldowns x 10/8/6
Bent Row Machine x 10/8/6
Seated Row Machine x 10/8/6 Drop
Shrugs x 15/12/10
Donkey Calf Raise x 20/20/20
Seated Calf Raise x20/15/10
1 Leg Calf Press x 15/15/15
Concentrated Bicep Curl Machine x 15/15/10
Preacher Curls with Manual Resistance x 10 + 5 Forced Reps



We did the photoshot there on Fri right after I flew in from atlanta so I was a little tired.
Never, ever, ever will I drink an entire Redline to wake myself up.
I literally stayed awake the entire night Friday and had to do a video the next day! 
I don' know how I pulled it off, but Sat afternoon I went into the original Power House gym in Highland Park. You've heard of 8 Mile…well this was 4 Mile !! LOL
We locked our cars! 













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Friday, October 3, 2014

1 Week Prep

Water / Amino Acids 

CARDIO (3 Miles on Treadmill / Elliptical 
5000 Meters on Row
Or 10 Miles Bike


Egg Whites / Grits / 2 Whole Egg / Spinach

Chkn/Spinach/Almonds

Chkn/Spinach/Avocado

Workout
Mon-Legs
Tue-Chest/Abs
Wed-Back/Calves
Thur-Shd/Abs
Fri-Bi's and Tri's.
Sat-Calves/Cardio
Sun-PREPARE FOOD & Steady State Cardio or Sports

Cod/Broc/Rice

Cod/Broc/sweet pot

Bison/Broc

Egg Whites/Spinach





Saturday, September 27, 2014

5 Tips for Maximizing your Showtime

While traveling to compete in Physique shows across the country, I've learned a few things about maximizing my time spent for the weekend.


1. NETWORK - Introduce yourself to as many people as possible. 
Take photos with your fellow competitors. Get social media going. 
Talk with the judges and get feedback if possible. 
It is very important for these judges to recognize your face. 

2. EXPLORE - 
Adventure out to new places and check out the town. I love flying to new places and I really enjoy meeting new people and doing something or seeing something I never have before. Restaurants are a good place to start. 
Staying at the Host Hotel is worth the extra money I think. 



3. PHOTOSHOOT - Book a well known photographer. Get some shots done and capture your conditioning while you are still dry and lean from the show.

4. Go Trick or Treating with the supplement reps at the show :) LOL 



5. PRACTICE YOUR POSING ahead of time. 
I manage to get my conditioning in just great. 
I do 2 a days about 3 weeks out from a competition and really reduce my calories.
 What I need to be doing is practicing my posing more often before my next show though .
I'd love to try some moves from these videos next time :)


Monday, September 8, 2014

Assessment

Mobility Drills
March Walk
Air Squats




Squat 
Wall Sit

3 Point Twist
Russian Twist

Tuesday, September 2, 2014

Pass on HIIT

 http://www.nsca.com/Education/Articles/Hot-Topic-Role-of-EPOC-in-Weight-Loss/

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Thomas Murphy, CSCS, Pn1

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For more information, email me at ThomasMurphy27@gmail.com
I AM ALSO AVAILABLE FOR COMPETITION COACHING ON A MONTHLY BASIS.
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Saturday, August 23, 2014

Ckn / Miracle Noodles / Spicy Spinach



E-BOOKs and CUSTOM PROGRAMS are delivered in PDF format
Please Provide EMAIL Address
Questions to: tdubv@yahoo.com
 photo 92d2d2aa-1c50-4858-9525-babd39543122_zpsdefe6c52.png

Thomas Murphy, CSCS, Pn1

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For more information, email me at ThomasMurphy27@gmail.com
I AM ALSO AVAILABLE FOR COMPETITION COACHING ON A MONTHLY BASIS.
Email