Aultimate Fitness

01/02/2024

01/02/2024

I have reached 600 followers! Thank you for your continued support. I could not have done it without each of you. 🙏🤗🎉

10/29/2023

Imagine our surprise when we found out about a children’s book that tells the story of a black German Shepherd who gets adopted from a shelter and becomes a police K9! While this book WASN’T inspired by Rocky’s story, the similarities are pretty wild! Author Laura Louise was kind enough to send us a special autographed copy of “K9 Fitzgerald Sniffs Out Bullies” and we can’t wait to read it to anyone willing to listen! 🤪

10/18/2023

Great back workout with Chloe!

10/18/2023

Here is an awesome back and bicep workout💪

I like blitzing the targeted muscles from several angles due to my desire for great overall functional strength.

The rep range primarily depends on the your goals
1-5 Power
6-12 Strength...muscle growth
13-20 Cutting...definition

EXERCISE 1
Warm up with the first exercise doing 1 easy set and 1 moderate set.
Then do 1 hard set followed by 1 more set to failure.

EXERCISE 2
1 moderate set.
Then do 1 hard set followed by 1 more set to failure.

EXERCISE 3
1 overhand set to failure and 1 underhand set to failure

EXERCISE 4-9
1 hard set and 1 set all the way to failure.

Make sure you push yourself some...nobody ever got better from doing easy!

Form over weight!!!

1. Wide (neutral) grip pulldowns

2. Reverse (underhand) grip 45 degree pulls

3. 1 overhand/1 underhand seated cable row with the camber bar

4. High angle bentover dumbell row

5. JoLows aka dickersons

6. Rope cable curl

7. Wide grip cable camber bar curl

8. Single arm dumbell concentration curl

9. Incline dumbell curl

09/20/2023

08/25/2023

08/11/2023

08/11/2023

JC on form

We have all done exercises which become more difficult to keep tight when we go heavier, eventually the form drops off and we have to reduce the weight.

If we talk about bent over rows for a moment, I can explain why this matters and what you need to do...

If you can hit 10 repetitions with a specific weight on bent over rows, and your form is tight, you would think going a little heavier would mean you might be able to do 8.

This might be true, but there will come a time when the supporting muscles and skeletal system can't support the weight, even if your back can row that amount of weight. This means that at some point during the rep, your form will fall off and do 2 things:
Cause you to experience a loss of tension on the muscle you want to grow (the lats in this example)

Lead to momentum which will probably risk the lower back and supporting joints
Sometimes you have to think smart and understand the limiting factor for lifting more weight isn't always the actual muscle you're training, it might be other muscle groups or your skeleton.

You can still progress though, by slowing your rep tempo, using pause reps, using shorter rest periods or adding more sets with the same weight.

Don't let yourself chase progression, if it means letting the form get sloppy!

Jay Cutler

4x Mr Olympia, 3x Arnold Classic Champion. A kid from Mass with a big dream that became reality & continues today!

08/10/2023

LOCAL BLOOD DRIVE