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Food prep Tuesday. Making ground turkey, homemade mayo, white rice, and pre and post workout meals for tomorrow! Sometimes I think it’s a PITA BUT….. def worth the trouble to have food made so I don’t reach for less healthy options! #messnerfitness #foodprep #workout #bodybuilding

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Have you ever wondered what small group training is all about? We train small groups of people (4-6) for an hourly rate of $20 per session. We work towards each persons individual goals and abilities. Each workout is new and geared so everyone can reach their potential. Nutrition counseling and help are available to each client. Training is definitely not a “one size fits all” mentality. Give us a call. Set up a Consultation and check us out. No long term contracts or fees. 717-319-7052. Hummelstown, PA

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Friday back workout

One arm barbell bench row. Worked up by 8’s to a top set of 8 reps.

1. Close grip pull down – 3 sets 8 reps
2. Straight arm pull down – 3 sets 10 reps

1. Machine Row – 3 sets 10 reps
2. Lying prone rope row – 3 sets 10 reps

1. Incline shrug raise – 3 sets 10 reps.
2. Dumbbell shrug – 3 sets 10 reps.

Reverse hyper – 3 sets 10 reps

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Wednesday’s Chest and Shoulder Workout

Upper body mobility work

Duffalo bar bench presses – worked up by 3’s to a top set of 3 reps. On our final set we dropped our top weight by 25% and did as many reps as we could. This is the first time my wife and I used our new Duffalo bar.

15 degree incline press using the BENCHBLOKZ 2 board. We worked up by 8’s and ended up with 4-5 total sets.

1. Dips – 3 sets of 10 reps
2. Cable flyes – 3 sets of 10 reps

Dumbbell lateral raises – 4 sets 10 reps.

Seated dumbbbell shoulder presses – 1/2 rep plus one full rep equaled one rep. We did 4 sets of 10 reps working up in weight.

1. Incline dumbbell rear deltoid raise – 3 sets 10 reps
2. Band pull apart – 3 sets 10 reps

The latter part of our workout was a bit rushed as we had to get our dogs walked before our first after break clients came to workout. Still a good workout. Kathy was very strong and has even been improving on her pressing despite being three weeks out from her figure show. She looks great!

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Today’s Leg Workout

I started off with 3 sets of 10 seated leg curls. Nothing fancy here.

My second exercise was sumo deadlift. I have really been working on my form and have been studying extremely strong sumo deadlifters on the internet. I won’t go into great detail here but I have noticed that they seem to squat the weight up. I have begun starting the lift thinking of squatting the weight from the floor and the weights have been remarkably easy. I did 7 sets of 5 reps working up in weight and the dropped the weight about 15 % and did a set of 10 reps.

Next I did squats with the Duffalo bar. We just received this bar Friday and although I don’t squat often when I deadlift I wanted to give it a whirl. And I have to say it felt awesome on my shoulders. My wife and I purchased this bar because our shoulders were really getting beat up from conventional squat bars. Definitely looking forward to using some heavy weights with this bar. I did 5 sets of eight reps wkorking up in weight.

My fourth exercise was leg extensions. 3 sets of 10 reps.

Next up was barbell Romanian deadlifts. I have recently added these back in to my leg workouts and feel they have really helped beef up my hamstrings. I did 3 sets of 6 reps.

Standing calf raise. Light weights. Achilles is still tweaked at the heal and taking a long time to heal!

Reverse hyper extension. I kept the weight down on these and did term in a slower and more controlled manor. 3 sets of 10 reps.

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I have been training with Steve and Kathy for 3 years now. I came with issues but now I am feeling as fit as I was when I was much younger. Look them up and start the journey to proper fitness!
-Bill Bosnyak