Archive for July, 2008
3X MOVEMENTS
Tuesday, July 22nd, 2008
Here is the full 3X Movement Library, so you can examine each movement to ensure you’re getting it right. All of the movements are broken down into the muscle groups they focus on. Simply Click to the links below to find the movement you’re looking for! CHEST LEGS BACK ABS ARMS SHOULDERS CORE COMBINATION MOVESPosted in 3X Movements | No Comments »
Chest
Monday, July 21st, 2008
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Push Up
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Incline Push Up
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Decline Push Up
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T-Push Up
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Spiderman Push Up
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Standing Chest Press w/ Band
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Stability Ball Push Up
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Explosive Push Up
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Alligator Crawl
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Staggered Push Up
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Posted in 3X Movements | 2 Comments »
Legs
Sunday, July 20th, 2008
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Prisoner Squat
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Advanced Prisoner Squat
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Forward Lunge
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Wall Squat
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Stick’em Up Squat
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Alternating Split Squat Jump
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Stationary Lunge
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Jump Squat
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Sinlge Leg Romanian Dead Lift
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Posted in 3X Movements | 1 Comment »
Abs
Saturday, July 19th, 2008
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Isometric Ab Curl
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Side Bridge
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Double Crunch
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Alternating Crunch
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Plank
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Crunch
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Reverse Crunch
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Reverse Crunch w/ Ball
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Posted in 3X Movements | No Comments »
3X Workouts
Friday, July 18th, 2008
3X Method Rules: 3 Movements 3 Minutes 3 Days
As Ive already said, the 3X Method was built with freedom and flexibility in mind at all times. So as youre about to see, there are really only three rules that govern this entire program, and even they have a lot of lot of wiggle room in them.
The 3X Method can be summed up as follows: Read more…The Science Behind the 3X Method
In this section I wanted to briefly cover the science behind the 3X Method and why it works. If you honestly dont care and youre willing to just take me at my word that this does, in fact, work you can feel free to skip this section.
If not (or if youre a health/fitness geek like me and you just want more information) then by all means Read more… Only the Weak Make Excuses (And Im Not Talking about Your Body)Another thing that I want to mention is that in the beginning that you may find it tough to complete the number of repetitions per set that I have directed in the workouts. Dont let this discourage you, the number of reps are meant to be goals, but try to get as close to the number as you can and youll be surprised how quickly you could actually do more.
That said, I dont want you to fall into the trap of, Nathan says its fine if I only do some of the reps so its fine if I slack off just a little and then not go all the way. The key is to push yourself until you cant go any further. Once youve done that, you can stop. If you didnt hit the rep goal that I put in place, thats ok.
Just make sure you can look yourself in the mirror afterwards and honestly say you gave it everything you had.
Also, its possible that you may get a few weeks into the routines and find out that your body is responding really well and you develop muscles faster than most. It might also mean you could up the intensity level and exertion on your part. One thing is for sure, youre going to get good at reading and knowing when you can push yourself harder and adjust the intensity.
If you find that even after you up the intensity that youre still flying through the workouts with relative ease, dont worry about it. I have provided you with optional movements to throw into the routine that will up the ante so to speak and help you fully maximize your workouts.
I highly recommend getting a timer to have with you whenever you do these workouts so you know exactly where you are and how hard you need to push.
Whatever you do dont go crazy and push yourself harder than you should in the beginning. Im all about pushing the envelope, but stick to the program and you will reap the fruits of your labor.
Also, I realize that the tendency is to think that more is better when it comes to working out, but when its done right less is actually more (and you will see what I mean soon enough). I just ask that you trust me, and I promise well get there before you even realize it.
How To Read the Workout Charts
Heres how this works: Youre going to do set A 3 times before you move on to set B.
So for the sake of clarity you will do your first set of A and then rest for 30 seconds, then the second and rest thirty and then you will do it again one last time After you complete all 3 sets of A, you will then move onto to B, and then C.
I realize this may be obvious to you, but I want to make sure that Ive explained it fully so theres no confusion whatsoever. This is how youre going to do all the workouts in Phase I, Phase II will be done differently to change it up, shock your muscles and help you to take your fat burn and physique to the next level.
Posted in 3X Method Course | 1 Comment »
Arms
Friday, July 18th, 2008
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Standing Bicep Curl
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Bicep Curl w/ Stability Ball
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Incline Dip
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Posted in 3X Movements | No Comments »
Back
Friday, July 18th, 2008
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Rear Deltoid Lateral Raise
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45 Degree Lat Pull Down w/ Band
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Seated Row
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Posted in 3X Movements | No Comments »
Core
Friday, July 18th, 2008
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Beginner Russian Twist
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Advanced Russian Twist
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Hip Thrust
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Hip Bridge
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Flutter Kicks
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Side Wiggle
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One Leg Band Crunch
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Posted in 3X Movements | No Comments »
How To Turn A Chair Into a Mulit-faceted Weapon
Friday, July 18th, 2008
[hidepost=1] How to turn an ordinary chair into a multi-faceted weapon Improvised weapons have been used since the beginning of time. Rocks, stones, tree brancheseven a handful of sand or dirthave been used to win fights ever since cavemen learned how to fight. And, as any police officer knows, just about anything can be used as a weapon by a creative person. Most make-shift weapons fit various categories: Impact weapons (such as a stick or bat that are used for striking sensitive areas), edged weapons (such as a steel comb or a piece of broken glass, to cut tendons or arteries), Then there are projectile weapons that can be thrown to either hurt or distract an attacker(just about anything fits this category.) [hidepost=1] Anyone who has watched a TV western that included a brawl in a saloon will surely recognize the value of the common chair as an impact weapon. If you are in a restaurant, bar, office or any other place where people sit down, you are going to find chairs. Now we’re not talking about those overgrown, heavily padded arm chairs. We are talking about a straight back wooden or metal chair, or even a stool. Against an attacker armed with a knife or club, as well as one without a weapon, the chair may be an ideal impromptu defensive tool. The design of most chairs makes them ideal as a defensive weapon. Held up in a horizontal position, it provides about a three foot deep barrier between the person holding the chair and the attacker. The most common chairs and stools have four legs. They can be thrust forward as impact weapons, or used to block and parry a lunging attack. Although some new chair designs don’t have traditional legs, there is still something on the bottom that protrudes. The seat of the chair acts as a barrier between the holder and the attacker on the other side. The point is, an ordinary chair can be used in a variety of situations that you may encounter. For example, let’s say you are being confronted by a subject who is acting in a violent manner. Once you’ve made a decision to engage this person, the chair can be used in several ways. First, keeping the chair on the floor in a normal position, it can be used to create a barrier and keep some distance until you decide on the specific action you want to take. The subject can’t launch a sneak attack because he has to either go around or over the barrier, or he must remove it altogether. Even though they can reach right over it, most people tend to go around the barrier. Therefore, even something as simple as a chair can provide enough of a mental distraction to give you the extra time needed to respond to the threat with the proper tactics and weapon. If the threat escalates to violence, you can simply pick the chair up by the backrest and point the four legs at the assailant. This gives you several options: You can use the legs of the chair to trap the person or to pin him or her against the wall. If the subject grabs hold of the chair, you simply let go of it and move quickly around it to gain control of the suspect before he realizes what is happening. Remember, he expects that you will continue to hold on to the chair and struggle to retain control. You can take the subject to the ground. To execute this maneuver, move the chair into a position where the legs are just past the subject and straddling his upper torso. This must be done quickly to prevent the subject from taking evasive action. So be prepared to thrust the chair forward. When the chair is in position, twist it in the direction you want to take the subject down. The chair legs will act as a lever against the subject’s body, and the twisting motion will take him down to the ground. Once on the ground, set the chair on top of the subject, with the legs separating the head from the arms. The usefulness of the chair doesn’t stop there. If the threat level requires the use of force, you can use the chair legs as weapons. By turning the chair so that one of the legs is directly in front of you in a 12 o’clock position and the bottom leg in a 6 o’clock position, you can thrust the chair into the subject and you will have two points of impact. A strike to the chest area with the top chair leg will also result in a strike to the lower abdominal or groin area. Don’t try to use the chair as a club. Although it looks good in the movies, lifting the chair up and swinging at the subject is too slow, and much too difficult to do. The chair is especially effective if the attacker has a knife. The construction of the chair makes it difficult for someone to push a knife through it. The wooden or metal seat is a solid obstacle and the legs allow you to keep a reasonable distance between you and the attacker. Using the chair legs to either pin the attacker down or to cause injury to the chest, abdominal area or groin, you can disable and disarm the subject. A chair used as described above can give you the time you need to assess the situation and choose the most effective course of action to deal with this threat. For More Information: United States Concealed Carry Association 4466 Hwy P – Suite 204 Jackson, WI 53037 (877) 677-1919 http://www.USConcealedCarry.com *** Plus *** => Get Your FREE Subscription to the Armed American Report! http://ArmedAndResponsible.com [/hidepost]
Posted in 3X Articles | No Comments »
Defensive Strategies for Everyday Living – A list of Do’s and Don’ts
Friday, July 18th, 2008
[hidepost=1] Defensive Strategies for Everyday Living – A list of Do’s and Don’ts When you go out: Upon returning home, ring the doorbell or knock on the door before entering. If there’s a burglar, chances are that he or she will flee the house rather than risk a face-to-face confrontation. Instead of using an answering machine (a sure tip-off that you’re not home) use call forwarding to a number that’s sure to be answered. You can work out a deal with a friend and forward your calls to him while you’re out. And he can send his calls to you when he’s out. If that doesn’t work out, you can always forward your calls to your local security/alarm company if you have one. You will really confuse that caller if you forward your calls to the restaurant where you are having dinner. Of course, if you have a cell phone, that will work as well. Set your air conditioner/heater to “circulate” rather than turning it off when you go out. An idle air conditioner on a hot summer night, or idle heater on a cold winter night, is a dead giveaway that no one is home. Putting it on circulate makes just as much noise but saves energy. If your home has been burglarized: Call the police. Make notes of the conversation and get a case number. Leave everything exactly as you found it until the police have completed their work. If your home has been vandalized or disturbed, take photographs. Find how the thief entered your home and see what you need to do to prevent a second visit. Where necessary, add dead-bolts or window locks. You can increase security by adding exterior lighting and trimming bushes where an intruder may hide. If there are no signs of forced entry, change the locks immediately. Inside your home: Have a solid bedroom door that has a dead-bolt lock. Keep a telephone in your bedroom. Ideally, you should have two lines on your phone. The second line should ring only in your bedroom. This way if an intruder takes the phone off the hook in the living area, you can still call for help behind the safety of your bedroom door. Telephone lines running from the street into your house should not be exposed so that an intruder can simply cut them. Talk to your phone company to see if the lines can be buried. Install a bedroom-door alarm that goes off if someone touches the doorknob (but keep in mind that in homes with young children, this may not be a viable option). Keep emergency phone numbers by your bedroom phone, or pre-program them into a bedroom phone or cell phone. Incidentally, remember to keep your cell phone by the bed at night. General preventive measures: Carry a high-intensity flashlight at night, and keep it by your bed. It can temporarily blind an attacker and give you the time you need to escape or fight back, depending upon the circumstances. Be more cautious on the first and fifteenth of the month and on Fridays. Robbers know this is when people are often paid and more likely to be carrying large sums of money. Carry a second “mugger” wallet. The wallet should contain some expired credit cards, an old identification card that doesn’t have a current home address, and a few dollar bills. Keep this wallet where you would normally carry a wallet. If a mugger demands your wallet, toss your “mugger” wallet in his general direction and then run the other way while he’s scrambling to pick it up. If a pickpocket or mugger gets your wallet, he’ll be an unhappy guy when he gets home-and your valuables will still be safe. If you can’t or don’t want to carry a gun, consider some other type of weapon. An expandable baton is great, if it’s legal to carry in your community (be sure to check the law on this). But you have lots of other choices. The possibilities include a book, a rolled up newspaper or magazine, an umbrella, a pocket comb, sharp pencil, ball point pen, keys or a mini-baton will do nicely. Of course you still have the possibility of using a chemical spray such as OC Pepper Spray, but in a pinch, you can even use a can of hair spray. Even some fire extinguishers are packaged in aerosol cans. They can be conveniently stored in your car or home and may be used to stop an attacker in his tracks, with just a few quick sprays. Take the initiative. Plan ahead. Check out self-defense seminars and classes in your area. Your local police can usually suggest things you can do to help prevent becoming a crime statistic. For More Information: United States Concealed Carry Association 4466 Hwy P – Suite 204 Jackson, WI 53037 (877) 677-1919 http://www.USConcealedCarry.com *** Plus *** => Get Your FREE Subscription to the Armed American Report! http://ArmedAndResponsible.com [/hidepost]
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