Thursday, September 27, 2007

TRIed, Tested and True

TRIed Tested and True!
If there is one body part both women and men can benefit from building, it’s the triceps. Since it’s the largest muscle in the arm, building it can give men “THE BEACH IS OVER THERE ARMS” and for women, it can harden up the ole flabbiness under the biceps.

Me, I don’t really have a specific routine as much as I have a philosophy. Train to get that Phenomenal Pump and feel my triceps swell up to their max with new mass and hardness. You all know what I’m talking about.

I’m not one to waste my reps. If any of you have ever pumped up anything…your bike tires when you were a kid, or an air hammer compactor during your summer construction job, then you know the satisfying feeling of building that pressure to the point where it is full, solid and ready to burst…that’s the sensation I need in my muscles.

For triceps I usually choose 4 exercises and hit them one set at a time.

1. Lying Barbell French Press (pictured above)
I start my routine with this mass building exercise. Lie on a flat bench with a narrow grip on the barbell. Hold the barbell over your face with arms extended. Slowly lower bar by bending elbows and bring the bar to the top of the forehead. Then BLAST up to the starting position and immediately start lowering bar back to the forehead, keeping the tension on the Tri’s. I do 4 sets of 10 reps focusing on keeping the tension on the muscle.

2. Triceps Pressdowns
This is the second exercise in this routine. These can be done with a straight or bent bar on an upper pulley, such as a Lat machine or one side of a Cable Crossover machine. Stand with your feed directly under the bar and take one small step back. Use an overhand grip (palms down) and keep your upper arms tight to your sides. Press the bar down until your arms lock out at the bottom, then let back up slowly. The motion is the opposite of a biceps curl. One key to this exercise is to roll your shoulders back and stick your chest out and FEEL the muscle pump.
3 sets of 10 reps will be fine.

3. Triceps Dumbbell Kickbacks (pictured above)
I see so many people not performing this exercise to its full potential. I love this one and can blame this for the great definition in my triceps. Kneel over bench with arm supporting body. Grasp a dumbbell. Position upper arm parallel to floor, I even bring the elbow nice and high so that I ensure to get that burn and pump feeling. Extend your arm until it is straight. Return and repeat. Make sure to alternate arms then a quick rest (20 seconds) Do 3 sets of 10 reps each arm for maximum pump. I don’t go very heavy here, in fact I use very light weights and make sure I perform them nice and slow.

4. Triceps Dips
Mmmmmmm, my all time favourite triceps exercise. As a side, I do not just limit this exercise to my arm workout. Nope, I usually finish every workout, be it Back and Shoulders, Legs, Chest, whatever, with this Pump Master. Jump on the dip machine with both arms extended straight, then lower your body til your elbows are at a 90 degree angle and blast back to the starting position. Do 3 sets to failure and this will ensure that your Tri’s will be ready to burst.

Well that’s a typical Funk Roberts triceps workout. Remember focus on the pump, keep the shoulders back and the chest out, make sure there is constant tension on the triceps while doing the exercises and very little rest in between sets (20sec – 1 min). Follow this and that flat tire will be pumped up and ready for action.
Funk Roberts
Don't Rush the Beat!
(pictures taken at System Fitness)

Wednesday, September 26, 2007

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Funk Roberts
Don't Rush the Beat!

Funk's Fitness Tip of the Week

Tip of the Week

When doing any resistance exercise, choose a weight that will minimize the number of repetitions you have to do to reach your point of failure. If you do not have to struggle on your last rep, then you are not getting maximum results. If you want to pack on the mass, do no more than 6 to 8 hard reps before failing.

Funk Roberts
Don’t Rush the Beat!

Sunday, September 23, 2007

Sgt Shanahan's War on Excess Body Fat

Sgt Shanahan's Fitness Bootcamp
100% Ripatude - 100% Results

Fitness Bootcamp #13 was amazing. As you can see more than 15 trainees came to benefit from the ultimate in strength, cardiovascular, core, plyometric and kettlebell training.

Do you want results? If yes, then I'll see you next Saturday!


Funk Roberts - Don't Rush the Beat!

Squats Use 244 Different Muscles

Top 4 Exercises for Weight Gain

I want to thank all who participated in last months Poll Question. I asked "Which one of the listed exercises used the most muscles. Well 41 people answered and the results are in. 48% thought that Squats used the most muscle. 36% went with Dead lifts followed by 5% - Standing Military and 2% - Bench Press.

Because these exercises use multi-joint movements and involve numerous muscle groups as prime movers and helpers, the following exercises are best for simulating muscle-mass increases:

1. Squats - good old-fashioned squats, uses 244 different muscle groups in some matter
2. Dead lifts - including the stiff-leg version for hamstrings, targets a good number of muscles
3. Bench Press - these work the pecs (major and minor), anterior delts, triceps and even some serratus
4. Bent Over Rows - great for lat, erector and rear-delt development

Remember whether male or female, you must include squats in your leg routine. Check out past Olympian Ronnie Coleman's squat 800lbs.

Funk Roberts

Don't Rush the Beat!

Saturday, September 22, 2007

Top 5 White Foods to Eat

Labour day may have passed but don't put away all the whites just yet!....
well, maybe the white carbs can go, but the lean proteins and white pants can stay.
Yes, we've been told black list a lot of white coloured foods but we shouldn't lose sight of what is good. Lean proteins are the best metabolism boosters around.
Here are the top 5 white foods that i think everyone should eat ALL YEAR ROUND.
1. egg whites
Who doesn't love eggs? Often referred to as 'the perfect protein,' egg protein is a staple due to its health benefits and ability to be readily digested and absorbed by the body. Egg whites in particular are low in calories, have no carbs, no fats, no cholesterol and are loaded with protein. An egg white can contain up to 6 grams of protein.
2. skinless chicken/turkey breast
White meat goodness. Chicken and turkey breast are an excellent low-fat protein source. Lean protein not only helps build lean muscle mass and repair muscles, but it also helps control insulin levels and satisfy hunger pangs which tend to promote fat storage. You will find yourself naturally eating less food throughout the day if you eat some type of lean protein at every meal.
3. fish
The healthy omega-3 fatty acid contained in fish are great antioxidants, help with brain function and many other essential processes that take place in the body on a daily basis. Fish is a good source of lean protein which contains Essential Fatty acids that will help prevent certain diseases. It is recommended that you eat fish twice a week in order to reap its health benefits. This food will help burn fat and lean out the body.
4. cauliflower
Hey look it's a healthy white carb! Didn't see that one coming did you? Cauliflower boasts many health benefits. It contains allicin, which improves heart health and reduces the risk of strokes, and selenium, a chemical which strengthens the immune system. Also an excellent source of fiber, which helps to improve colon health and prevent cancer, and Folate, which aids cell growth and replication. Cauliflower can also help to maintain a healthy cholesterol level.
5. low fat milk/yogourt
Dairy products are great for weight loss when they are nonfat or skim. They have a combination of proteins and carbohydrates that makes them an excellent choice for burning fat and eating healthy since calories are low, and nutrition values high.And there they are...everything else you eat should be brown, multigrain, or whole wheat.

Posted by Estella Hom
Estella Hom will be posting articles on the Funk Roberts Fitness Blog and Newsletter. As one of the top trainees at the Sgt Shanahans Bootcamp, she brings a plethora of knowledge from herself losing more than 50lbs. I take great pleasure in introducing Estella and hope you enjoy and learn from the information that she brings to you. Make sure to stop by her blog...

Friday, September 21, 2007

Funk Roberts Weekly Fitness Tip

Tip of the Week

To get your heart in shape, do at least three 20-30-minute high level cardio sessions per week. To burn fat fast, do at least four 30-45-minute moderate level cardio sessions per week.

Thursday, September 6, 2007

Exercise of the Week - Superset Bi's and Tri's

Superset: Standing Dumbbell Curl and Triceps Pressdowns

Are you looking to change up you arm workout and gain some valuable definition? Well Supersetting is the workout for you. What are Supersets you ask?

Supersetting is doing two different exercises back to back without stopping for rest. There are a number of benefits to supersetting.
1. Shocks your body by doing a different type of workout
2. Can get you out of the boring training rut, by doing something different
3. If your short in time, this is great way to maximize your workout
4. Add some muscle mass to your body
5. It gives you more of an aerobic exercise, which can help burn more fat

When supersetting, I always do so with antagonizing muscle groups, or push-pull groups. For example, perform Biceps/Triceps, Back/Chest and Quads/Hamstrings.

This week’s exercise is part of my Biceps and Triceps superset workout.
I usually perform this second in my set of exercises. Start with 10 reps of Standing Dumbbell Curls, ensuring that your shoulders are back, chest out and squeeze at the top of the movement. After you finish you last rep, move to the Pressdown machine and blast through 10 reps of Tricep Pressdowns once again keeping the shoulders back, chest out and squeeze at the bottom of the movement. Do 3 sets of this and rest assures you will see the definition take over your arm.

Funk Roberts
Don’t Rush the Beat!

Wednesday, September 5, 2007

Funk Roberts Tip of the Week

Tip of the Week

High reps and low weight create high levels of endurance, whereas low reps and more weight produce strength.

Funk Roberts

Tuesday, September 4, 2007

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Monday, September 3, 2007

Funk's Labour Day Workout

Labour Day Workout

Labour Day is the spring board into a busy week. Kids are back to school, people on summer holidays are back to work and companies start to push the pedal to the metal. Fuel yourself for the week with a great Labour Day workout.

5 min Warm Up

One Arm Dumbbell Bent Over Row - 3 sets of 10
Seated Cable Row - 3 sets of 10
Seated Front Pulldowns - 3 sets of 10
Pullups 3 sets to failure

Seated Dumbbell Press 3 sets of 10
Funks Crazy 28's (7 side lateral raise, 7 front raises, 7 dumbbell upright rows and 7 bent over side lat raises)- 3 sets of 28

Bicycle Exercise Kicks - 2 sets 20
Exercise Ball Crunches - 2 sets of 20
Vertical Leg Crunch - 2 sets 20
Plank 2 sets 30 - 60 sec

30-45 minutes moderate intensity


Funk Roberts
Don't Rush the Beat!

Saturday, September 1, 2007


After Week #9 of Sgt Shanahan's Boot Camp, we are seeing many repeat trainees coming each week. Do you know what that equates to? Success Stories and many of them, it's amazing!

Congrats to our Boot Camp #8 and #9 MVP's
Melina, Pat and Estella


Join us Saturday, September 8 @ 10:00AM for another session

Funk Roberts
Don't Rush the Beat!