Keep it simple!

My FST-7 based workout split

I looked through some different training programs and found out that none of them are appropriate for me.

Some of them are based on linear periodization method which means that you need to do low-reps sets with heavy weights in the 3rd or 4th phase of this program. But I haven’t spotter and low-reps heavy sets are too risky for me.

Others are aimed at the weakest body parts of particular athlete. But my legs was always my strongest body part and I don’t need as much leg exercises.

That’s why I decided to make up my own training program based on Hany Rambod’s FST-7 methodology.

So here is my new FST-7 based bad-ass workout split:

• Monday: Rest
• Tuesday: Chest (7s), Triceps, Abs
• Wednesday: Back (7s), Biceps, Forearms
• Thursday: Rest
• Friday: Biceps, Triceps (7s), Interval Cardio (20’)
• Saturday: Shoulders (7s), Traps, Abs
• Sunday: Legs (Quads, Hamstrings, Calves)

But keep in mind that it’s aimed to my weakest body parts (chest, triceps, back & rear delts) ;)

Zero-Equipment Workout for Business Trips

One of excuses I heard many times from my friends is “I can’t follow my training program because of the business trips”. And today I want to share with you my Zero-Equipment Workout for such business trips which you can do right in the hotel room with just your bodyweight and some of interior details.

I do 3 rounds of the following list of exercises without rest:

• Pushups: 15-20 reps (till failure in the last round).
• Bench Dips (you can use bedside table or chair instead of bench): 12-15 reps (till failure in the last round).
• Leg Pull-Ins: 12-15 reps.
• Crunches: 20-25 reps.
• Oblique Crunches: 15-20 reps for each side.
• One-Leg Bodyweight Squats (place the feet of another leg on the bed behind you back): 12-15 reps for each leg.
• Bed Leg Curls (use the bed instead of the exercise ball and hold another leg in the air): 12-15 reps for each leg.
• One-Leg Bodyweight Standing Calf Raises: 15-20 for each leg.

Right after this 3 rounds I do 1 set of additional exercises for the abs:

• Plank: 35-40 seconds.
• Side Bridge: 35-40 seconds for each side.

You can’t gain more muscles with this workout but it will allow you to keep your activity level and burn your body fat ;)

Just for example, last week I was in the long business trip at V Ural Forum and was doing this workout each morning before a breakfast. And you know what? I returned back with the 78.5 kilos of bodyweight as I was before it. But it wasn’t the same 78.5 kilos because my body fat dropped down from 12.5% to 11% :)

10 Easy Rules of Good Fit

V Ural Forum “Information Security of Banks” finished yesterday.

That was the very first time when there was the sessions not just about information security and compliance but about another aspects of real life. One of them is fitness and diet.

And I’d like to share with you the slide deck from my session about that.

Enjoy it! ;)

My current training program

I’ve been asked many times about my workouts and here is my current 4-days split:

• Monday: Rest
• Tuesday: Shoulders, Interval Cardio (20’)
• Wednesday: Back, Biceps, Abs
• Thursday: Rest
• Friday: Rest
• Saturday: Legs (Quads, Hamstrings, Calves)
• Sunday: Chest, Triceps, Abs

But now I’m working on the new training program based on Hany Rambod’s FST-7 methodology and I’ll share it with you for sure. So stay tuned! ;)

It’s Not Just a Warm-Up

Ok, now you’re in the gym. What’s next?

First of all I’m walking on the treadmill with average pace about 12’/km for no more than 10-12 minutes. But don’t think about it as about a cardio. It’s kinda warm-up but not just for your joints and muscles but also for your mind. It’s time to get rid of your thoughts about business, focus on your workout for this day, imagine your work sets for flat barbell bench press, dumbbell flyes and dips.

Use this time for concentration on the forthcoming workout and you’ll receive more muscles and burn more body fat.

P.S. And turn off this damned plasma TVs with reality shows and breaking news! ;)

Leave Your Smartphone in the Gym Locker

I can’t say that my gym is for true bodybuilders and I’ve seen many times how boys and girls ruined their workouts because of smartphones. Here is how it looks like (just a few examples):

• Girl talking on the phone that she holding between her ear and shoulder while doing butterfly. Needless to say that there is no place for focus and mind-muscle connection :(
• Girl talking on the phone while doing leg extensions. The same story :(
• Man continuously tweeting between his work sets of dumbbell flyes. So the rest time between sets is way more than reccomended 1-2 minutes. Low intensity, no pump -> wasted time :(.

So leave your geeky/glamorous smartphone in the gym locker and use any simple MP3-player (last generation of Apple iPod shuffle is the best one, BTW ;)) instead of it for listening your favorite Pantera/Skrillex/Eminem/whatever power song that rise up your adrenaline and push you to 1MR beyond failure ;)

70/30 Principle of Belly Fat Loss

Sometimes people ask me: “How many times do you spend in the gym?”. This bring us to one of the biggest mistake - that you should spend hours and hours in the gym to loss your belly fat. But in reality right diet is much more important then the workouts and this is my favorite picture about that.

No matter how many hours you waste in the gym if you still eat as much fast-digesting carbs (cakes, candy bars, white rice, just to name a few).

It’s all about Networking

Microsoft TechReady16 countdown started! :) And while some of you packing your luggage I want to tell you the story of my first TechReady. That was back in Feb 2011. Me and my friend met with his experienced manager (let’s call him ‘Fluffy Panda’ :)) at AMS (Amsterdam Airport Schiphol) on the way to Seattle, WA and this is our dialog:

Fluffy Panda (FP): Is it your first TechReady?

Me: Yeap.

FP: Then don’t waste you time on this boring technical sessions.

Me: ?????

FP: You won’t learn anything new there. But spend your time for the parties instead. Talk to PG (Product Group) guys here and you’ll know way more about product features, roadmap and opened positions in their teams. TechReady is all about Networking…

So think of this advice when you going to any event as I do ;)