Kris Gethin 12-Week Daily Trainer - Week 7: Day 43!
Today's focus is shoulders, calves and abs, but Kris also talks about what to do if your metabolism slows down!
Week 7, Day 43: Shoulders, Calves & Abs - 9:16
Week 7, Day 43: Shoulders, Calves & Abs Workout
Terms You'll Need To Know
Negative Reps - performed by slowly lowering the weight back to the starting position after the apex of the exercise. This works your eccentric muscle contraction. If you can, have a spotter assist your first half of the lift (the positive muscle contraction), so you can focus your strength on the negative muscle contraction.
Superset - performing 2 exercises simultaneously. Complete 1 set for the first exercise, then complete 1 set for the second exercise. Continue alternating with no rest until all sets for both exercises are completed.
2 sets of 6-10 reps
3 sets of 10-12 reps
3 sets of 10-12 reps
Tips For This Workout Day
- If you're feeling strong, you don't necessarily always have to do Giant Sets or Supersets. You can use Straight Sets to focus on building strength - just make sure to push yourself and go for a personal best!
Boosting Your Metabolism ///
- If you are experiencing less-than-normal weight loss, you may need to adjust your diet to make sure you maintain consistent results.
- Try decreasing your carb intake per meal by 1/4 cup - this means you will consume 3/4 cup oats for breakfast, 1/2 cup of rice or potato for the next 4 meals, and 3/4 cup of vegetables for your last meal of the day.
- Cayenne Pepper and Ginger are great spices to add to your meals. They are tasty, exciting, and support the body's thermogenesis and metabolism!
Controlled Cheating ///
- When lifting heavy or on your last few sets, controlled swinging is permissible ONLY if you make sure to focus on exercising your target muscles.
- Try to avoid controlled cheating as much as possible to prevent injury and maximize your target muscle performance.
Front Raise ///
- Use a hammer grip to change up the exericse.
- REMEMBER, your rep range is for BOTH arms. For example, if the rep range is 10-12, this means your total alternating reps will be 20-24.
Upright Row ///
- Use a wide grip to target the rear delts.
Calf Raises/Modified Crunches Superset ///
- Complete the full contraction and range of motion for calf raises - this will make sure your calves develop a full and toned look.
- Incorporate leg raises into your crunches for increased resistance and a tightened mid-section.
Pre & Post-Workout Supplements
Kris Gethin's Full Diet Plan (PDF 456 KB)
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Mr Gethin is a gifted trainer and has obvious physiological competency beyond your average coachI believe, however that shoulders and their pertinant exercises is where mr Gethin truly shines!
By following every shoulder workout to the letter, I've made amazing progress. I whole-heartedly recommend you do the same.
On both round 3 and 4 i spent 70 minutes in the gym, which is another hallmark of a well composed workout (since I'm convinced others easily might shave off 10 minutes compared to my time). TIP: Use "Yoda's Blood and Guts" videos to learn proper warmup (you do not want injury to that devious rotator cuff , take my word for it!! AND GO HEAVY EXTRAORDINAIRE on dbbl millitary press =)
I have a question about decreasing carb intake - there are days where I can only get into the gym around 10pm, should I still cut out the complex carbs for the last couple of meals or should I cut them out earlier in the day and get them in before I work out? Will I still have the energy I need from earlier meals if i cut out complex carbs and just have my meat and veggies before I go to the gym?
i upped my creatine from 5g to 10g a day few weks ago and havent weighed myself for 3 weeks, weighed myself today however i've put on 4 lb??? i been eating right and training hard, i don't get it. but when i look in the mirror i look more cut and better?????
Don't worry its likely the creatine. Creatine increases the water retention of your muscles, so you likely just gained a few pounds of water.
Also remember that muscle weighs more than fat!
Thanks fliperaci, that's what i was hoping it was, after we stop taking creatine does our body shrink alittle because were losing water from our muscles??
as Fliperaci said, when I'm off cycle from creatine I tend to lose just a few ponds from water retention... also this 12 week program will also help you create muscle tissue, so those pounds could perfectly be a combination from water retention and/or muscle... keep up the good work bro
Start of Week 7 today, feeling great. check out my progress photos, dropped 7 pounds this week which is amazing cause the weight slowed down for a while. I upped the intensity last week and changed diet, thought i was going to have to cut big amount of carbs this week but going to stick with the same as last week since i got good results. Shoulders Calves Abs 25 min Cardio 150 twists complete, 1 cardio session remaining twists and 4 meals throughout day. If anyone has questions let me no, im sponsored for bodybuilding and have competition on May 12th!
Great workout! My energy and strength has increased dramatically. My weight loss has slowed down quite a bit, am noticing I'm getting more and more cut as of recently. Not too worried about the weight loss at this point of the program as i can already tell the fat is being replace with muscle. I'm really looking forward to the beginning of the DTP phase next week.
my weight loss has been minimal and has plateaud badly besides. i've only been eating the carb amounts that he recommends dropping down to today. a full cup of oatmeal in the morning is 2 servings and was always way too much for me. should i still drop further? i'm sick of looking at the **** fat on my stomach!
Woke up today and weighed myself. I dropped 4 lbs this week. I started this program weighing 225 lbs. Now at the midway point, I'm at 201lbs. I will not be making any adjustments to my diet as I think I'm losing weight at a good pace. Sometimes I worry I'm losing muscle. I mean I can see a difference in the mirror (for once in my life I can actually see my abs starting to pop) and I can see myself getting cut in a few areas, but I'm not sure I'm gaining any muscle or strength (at least I cannot tell at this point). I guess only time will tell as Kris states you will began to see significant results till the last 4-6 weeks.
The one thing I am bummed about is that I have a flare up in my low back. Have had flare ups here and there for years now, and after that last leg day that I did, it's been bothering me since. Yesterday I felt pretty good actually and I was working out my back! But today I woke up extremely soar from the low back. But these flare ups are weird cause as soon as I get the blood flowing down there, the pain either minimizes or subsides all together. But when Im at rest and get up....oh boy I feel like an old man = ( Well, off to the gym I go in the next hour or so. I really hope tommorows day off will help me with this flare up...now that I would want Kris to take 2 days off in a row, he's only taking one day off lol
I didn't have access to the pulley cables today. Instead, I used the flex straps attached to a dumbbell - HOLY CRAP - hands down the best delt exercise I've ever done. Three days later and I'm still feeling some effects.
I feel much healthier than when I began this program. I am however disappointed in the progress I have seen. I haven't weighed myself in 2 weeks because I want to see a significant change. I have put in the work and only skipped out on the cardio at times, but have always tried to make up the time. I am in week 7 and just expected so much more. Any suggestions out there?