Competition Winners

Congratulations to the winners of our fitness competitions:

Ultimate Fitness Challenge

#1- Stacie Thrasher

#2- Jennifer Salinas

#3- Laura Blust

Ultimate Weight Loss Challenge

#1- Sherri Snyder

#2- Keegan Snyder

#3- Edna Ruiz

Workout Journals

UWLC/UFC Participants,

Follow the link to your workout plan. If you open the document in Excel it can be resized for easier printing.

UFC WORKOUT PLAN

UWLC WORKOUT PLAN

I'm still working on the videos for your plan UWLC members.

-Mike

UWLC and UFC Launch

Our summer hiatus is over! The weigh-in for Ultimate Weight Loss Challenge and Ultimate Fitness Challenge will be taking place on Saturday, September 15th at 10:00 A.M. Stay tuned for an updated workouts, calendar, and articles when the next session begins.

Feel free to comment on here with questions or contact:

Marcquis Parham: mparham@ymcacolumbus.org

Teresa Gilbert: tgilbert@ymcacolumbus.org

Mike Issari: nadir.issari@gmail.com

8/2/12 UWLC Solo Workout

Shoulders

Cardio: 25 Minutes

Side Lateral Raise: 2 light warm up sets of 12-15, 3 working sets of 10-12 reps

Dumbbell Shoulder Press: 1 warm up set of 8-10 reps, 6 drop sets of 10-12 reps

Dumbbell Lying Rear Lateral Raise: 1 set of 12 reps

Cardio: 25 Minutes

7/26/12 UWLC Solo Workout

PEAK 8

It is much more taxing than it appears

7/24/12 UWLC Solo Workout

Back + Biceps

Cardio: 25 Minutes

Reverse-Grip Pulldowns: 4 sets of 10-12

Wide-Grip Lat Pulldowns: 3 sets of 12-15

Bent over Two-Dumbbell Row: 3 sets to failure in 15-17 reps

V-Bar Pullup, use bands or L-Sit to elevate legs: 3 sets of 10-12

Dumbbell Alternate Bicep Curl: 4 sets of 12-14

One Arm Dumbbell Preacher Curl: 4 sets to failure in 12-14 reps

Spider Curl: 3 sets to failure in 15-20 reps

Cardio: 25 Minutes

7/23/12 UWLC Solo Workout

LEGS

 Cardio: 20 Minutes

SUPERSET

 Leg Extensions: 3 sets to failure in 18-20 reps

Seated Leg Curl: 3 sets to failure in 12-15 reps

SUPERSET

Hack Squat: 4 sets to failure in 50 reps

Air Squats: 4 sets of 50 reps

Cardio: 20 Minutes

7/20/12 UWLC Solo Workout

Calves and Abs Workout

Cardio: 20 Minutes

Standing Calf Raises: 2 warm up sets of 8-10, 4 sets to failure in 12-15 reps

Seated Calf Raises:  4 sets to failure in 12-15 Reps

One-Legged Standing Calf Raise: 4 sets to failure in 12-15 reps

Hanging Leg Raise: 3 sets to failure in 20 reps

Cardio: 20 Minutes

7/18/12 UWLC Solo Workout

FOR YOUR SHOULDERS ONLY

Cardio: 20 Minutes

Smith Machine Overhead Shoulder Press: 5 sets of 8-10 (Behind the head, to base of skull, no lower)

Cybex Shoulder Press: 3 sets of 8-10, 1 drop set to failure

SUPERSET

Side Lateral Raise: 4 sets of 10-15

Front Raise: 4 sets of 10-15

Dumbbell Shrug: 4 sets of 12-20

Reverse Machine Flyes: 1 warm-up set of 8-10, 7 working sets of 12-15

Cardio: 20 minutes

7/17/12 UWLC Solo Workout

Active Recovery

Row 4k

Run 5k

7/16/12 UWLC Solo Workout

Chest + Triceps

 Cardio: 20 Minutes

Decline Bench Press: 4 sets of 8-10

Flat Bench Flys: 4 sets of 8-10

Incline Cable Flyes: 2 warm up sets 8-10, 2 sets to failure

Cable Crossover: 2 warm-up set of 8-10 reps, 2 sets to failure

Tricep Pushdown: 1 warm up set of 8-10 reps, 2 sets to failure 16-20 reps

Reverse Tricep Pulldowns: 1 warm-up set of 8-10 reps, 2 sets to failure 16-20 reps

SkullCrushers: 7 sets of 7

 Cardio: 20 minutes

 

Award Ceremony

Attention Ultimate Weight Loss and Ultimate Fitness Challenge participants: the awards ceremony is scheduled for tomorrow at 11AM.

7/13/12 UWLC Solo Workout

Back + Biceps

 Cardio: 15 minutes

GIANT SET

Chin-up: 4 sets of 15

Seated Cable Rows: 4 sets of 15 reps

Wide-Grip Pulldown Behind the Neck: 4 sets of 15

Bent Over Row: (Use the Smith machine or power rack) 4 sets of 8-10

Hammer Curls: 2 sets of 8-10, 3 sets of 20 reps

Barbell Curl: 2 light sets of 8-10 reps, 3 heavy sets of 10-12

Cable Hammer Curls: (Use the rope attachment) 3 sets of 20 reps

Cardio: 20 Minutes

7/5/12 UWLC Solo Workout

Shoulders, Calves, and Abs

 Cardio: 25 Minutes (Your choice, get warmed up)

Russian Twist: 150 touches.

Dumbbell Shoulder Press: 2 warm-up sets of 8-10 reps, 2 sets of 6-10 reps

Side Lateral Raise: 2 warm-up sets of 8-10 reps, 3 sets of 10-12 reps

Front Dumbbell Raise: 1 warm-up set of 8-10 reps, 3 sets of 10-12 reps

Standing Low-Pulley Deltoid Raise: 3 sets of 8-10 reps + 1 slow/controlled negative on each set

Upright Barbell Row: 7 sets of 12-15 reps

SUPERSET:

Calf-Raises: 3 sets of 20 reps

Crunches/Sit-Ups: 3 sets of 20-30 reps

Cardio: 20 Minutes choice

Note: I don't care if you do seated calf or standing calf-raises. Just make sure you hit the full range of motion. Ask staff if you are unfamiliar with an exercise or post here and I'll add a video to the video section.

Weigh Outs/Final Workout Competition

I have not received packets from the following members:

John Blust

Kim Crawford

Leslie Tucker

Sheryl Gibson

Lisa Bristel

Tamara Burrel

Christina Drake (I have your test out info)

Susanne Fox

Talia Johnson

Priscilla Miller

Edna Ruiz-Vega

Susanne Steffensen

Eileen Weidner

I will update this until I get all of your books. Come in and speak to fitness staff to schedule a weigh out or leave a comment on here and I'll get your evaluation completed ASAP

UWLC/UFC Awards Ceremony

Due to a number of scheduling conflicts, the awards ceremony for UWLC/UFC have been rescheduled for Saturday July 14th at 11:00am.

Mud Run PhotoBomb

5k Obstacle Run

6/19/12 Upper Body Mixer

Upper Body Mixer #1

Lower Back XT: 2 warm-up sets, 2 weighted sets of 15

Barbell Row: 4 sets of 15

SUPERSET

Barbell Curl: 4 sets of 15

Push-Up: 4 sets of 20

SUPERSET

Lat Raise: 4 sets of 20 (Light-Moderate)

Front Raise:  4 sets of 20 (Light-Moderate)

Arnold Press: 4 sets of 12

Incline Bench Press: 4 sets of 10

Pull-Ups: 5 sets of 10

SUPERSET

Wrestler Twist w/ Barbell: 5 sets until failure

Cable Crunch: 5 sets of 30

6/15/12 UWLC Solo Workout

LEG DAY

Cardio: 20 Minutes
 

Superset

Leg Press: 3 sets of 22-25 reps

Barbell Squat: 3 sets of 8-10 reps

Superset

Seated Leg Curl: 3 sets of 18-20 reps

Lying Leg Curl: 3 sets of 8-10 reps

Hack Squat: 3 sets of 20-30 reps

Cardio: 20 minutes