Jonnie Condito's Upper Body Workout

Jonnie Condito's Upper Body Workout

Some exercises from Jonnie Condito's YouTube Video and the muscle groups worked.

  • Barbell Bench Press - 4 x 8
  • Close Grip Bench Press- 4 x 8 - 12 
  • Incline Dumbbell Press - 4 x 8
  • Dumbbell Row - 4 x 8
  • Standing Dumbell Press - 3 x 10
  • Dumbbell Curl - 3 x 10
  • Face Pulls - 4 x 12
  • Pull Ups - 4 x 8



Barbell Bench Press - 4 x 8

Primary Muscles
Clavicular head of the pectoralis major
Sternal head of the pectoralis major
Sternal head of the pectoralis major

Secondary Muscles
Front deltoid head
Clavicular head of the pectoralis major
Pectoralis minor
Lateral head of the triceps
Long head of the triceps
Medial head of the triceps




Close Grip Bench Press - 4 x 8 - 12 

Primary Muscles
Lateral head of the triceps
Long head of the triceps
Medial head of the triceps

Secondary Muscles
Front deltoid head
Clavicular head of the pectoralis major
Sternal head of the pectoralis major







Incline Dumbbell Press - 4 x 8

Primary Muscles
Clavicular head of the pectoralis major
Sternal head of the pectoralis major


Secondary Muscles
Front deltoid head
Pectoralis minor
Lateral head of the triceps
Long head of the triceps
Medial head of the triceps





Dumbbell Row - 4 x 8

Primary Muscles
Middle trapezius
Lower trapezius
Latissimus dorsi
Rhomboids
Teres major

Secondary Muscles
Rear deltoid head
Brachialis
Brachioradialis
Long head of the biceps
Short head of the biceps



Standing Dumbbell Press - 3 x 10

Primary Muscles
Front deltoid head
Side deltoid head

Secondary Muscles
Middle trapezius
Lateral head of the triceps
Long head of the triceps
Medial head of the triceps
Serratus anterior






Dumbbell Curl - 3 x 10

Primary Muscles
Long head of the biceps
Short head of the biceps

Secondary Muscles
Brachialis
Brachioradialis









Face Pulls - 4 x 12

Primary Muscles
Rear deltoid head

Secondary Muscles
Side deltoid head
Middle trapezius
Lower trapezius
Rhomboids
Teres minor
Brachialis
Brachioradialis





Pull Ups - 4 x 8

Primary Muscles
Latissimus dorsi

Secondary Muscles
Rear deltoid head
Middle trapezius
Lower trapezius
Rhomboids
Teres major
Brachialis
Brachioradialis
Long head of the biceps
Short head of the biceps



Chin Ups

Primary Muscles
Latissimus dorsi
Brachialis
Long head of the biceps
Short head of the biceps

Secondary Muscles
Rear deltoid head
Middle trapezius
Lower trapezius
Rhomboids
Teres major
Brachioradialis


Muscles Worked In Stronglifts 5×5

Muscles Worked Stronglifts 5×5

Stronglifts 5×5 uses free weight compound exercises: Squat, Bench Press, Deadlift, Overhead Press and Barbell Row. You do three exercises each workout, three times a week, about 30 minutes per workout. You Squat every workout, that's three times a week.

5×5 is five sets of five reps done every exercise except Deadlifts. Deadlift is only one set of five reps (1×5), as doing more would overwork you. Squatting three times a week strengthens the Deadlift, as it works similar muscle groups.



Squat

Primary Muscles
Biceps femoris of the hamstrings
Rectus femoris of the quadriceps
Semimembranosus of the hamstrings
Semitendinosus of the hamstrings
Vastus intermedius of the quadriceps
Vastus lateralis of the quadriceps
Vastus medialis of the quadriceps

Secondary Muscles
Gluteus maximus
Lateral head of the gastrocnemius
Medial head of the gastrocnemius
Soleus
Erector spinae
Rectus abdominis



Bench Press

Primary Muscles
Clavicular head of the pectoralis major
Sternal head of the pectoralis major
Sternal head of the pectoralis major

Secondary Muscles
Front deltoid head
Clavicular head of the pectoralis major
Pectoralis minor
Lateral head of the triceps
Long head of the triceps
Medial head of the triceps




Barbell Row

Primary Muscles
Middle trapezius
Lower trapezius
Latissimus dorsi
Rhomboids
Teres major

Secondary Muscles
Rear deltoid head
Brachialis
Brachioradialis
Long head of the biceps
Short head of the biceps



Overhead Press / Military Press

Primary Muscles
Front deltoid head
Side deltoid head

Secondary Muscles
Middle trapezius
Lateral head of the triceps
Long head of the triceps
Medial head of the triceps
Serratus anterior






Deadlift

Primary Muscles
Biceps femoris of the hamstrings
Gluteus maximus
Semimembranosus of the hamstrings
Semitendinosus of the hamstrings
Erector spinae

Secondary Muscles
Upper trapezius
Middle trapezius
Rhomboids
Lateral head of the gastrocnemius
Medial head of the gastrocnemius
Rectus femoris of the quadriceps
Soleus
Vastus intermedius of the quadriceps
Vastus lateralis of the quadriceps
Vastus medialis of the quadriceps
Rectus abdominis

StrongLifts 5x5 Routine

StrongLifts 5x5

Exercise videos for Workouts A and B.

Workout 3 times a week. (Mon, Wed, Fri or Tue, Thu, Sat), followed by rest day.

Alternate workouts (Workout A - Mon. Workout B - Wed. Workout A - Fri. Workout B - Mon. Workout A - Wed. Workout B - Fri.)

Start with empty bar (approx 45lbs or 20kg) and add 5 lbs weight at next workout.

If you plateau, which you will, deload weight by 10% - 15%.

Workout A

Back Squat 5x5



Bench Press 5x5



Barbell Rows 5x5



Workout B

Back Squat 5x5



Overhead Press 5x5



Dead Lifts 1x5



Love To Skate. Love To Train.

I Love Skating

When the weather, here in the UK allows, I do a lot of skating. My leg muscles get worked hard when I do a 1 or 2 hour skate. I got wondering if my upper body was under-worked. Ya know, frog legs syndrome. Thick muscular thighs, skinny frail torso. I decided I should balance things out with some weight training, to ensure I keep strength in my upper body.

I watched Doug McGuff's YouTube video (21 Convention), explaining the biochemistry of High Intensity Training. McGuff as an M.D. and strength training coach, understands the complex workings of the human body. What he said in the video, made sense. McGuff's H.I.T. was a simple routine of 5 exercises and took less than 30 minutes in the gym.

I didn't want to spend hours training in the gym, or get heavily into weight training. I just needed to supplement my skating. Simplicity and the small amount of gym time required, were an appealing part of H.I.T.

I started working out based on McGuff's 'Big 5' High Intensity Training routine. I stuck with it for a few months, but found I would skip two or three weeks without doing any H.I.T. I wasn't lazy or lacked discipline. I followed McGuff's advice and worked H.I.T. to complete failure, including deep in-roading. After each workout, my legs were wrecked. Turned to jelly and difficult walking home from the gym. Complete recovery took about a week. Legs too weak to skate next day, even 3 to 4 days later.

I enjoy skating too much, and skipped weight training to ensure I had enough strength in my legs for skating. One observation about the weight training... I liked it. I liked how it felt, post-work out. When I didn't weight train, I missed it.

Problem. I can't do both H.I.T. and skate. After a rethink and looking at suitable alternative weight training routines, I read about StrongLifts 5x5. Its another simple training routine, that didn't require hours in the gym. Five simple exercises, performed 3 times a week, monday, wednesday, friday. The workouts take around 30 minutes in total. I was sold.

StrongLifts 5x5 differed from McGuff's H.I.T. routine, in you don't work your muscles to failure. I experienced little pain and almost no DOMS after the first couple of weeks. The 5x5 routine increments weight by 5 lbs on the next workout. McGuff's H.I.T. uses machines, StrongLifts 5x5 uses barbell free weights.

I've been following StrongLifts 5x5 for a month and enjoy it. Its simple, fast, easy to follow. No complex split routines or isolation exercises, just compounds. I'll stick with it for a while and see how things go.

Vitruvian Man

Leonardo Da Vinci


Movies - The Motorcycle Diaries

Road Trip

Based on the factual seminal journey of Ernesto Che Guevara, the iconic revolutionary. Deals little with politics, but covers the life changing experiences of the young doctor, that shaped his later life.

Go watch it.

Name: The Motorcycle Diaries
Year: 2004
Director: Walter Salles
Stars: Gael Garcia Bernal, Rodrigo De la Serna.


Movies - Maria Full Of Grace

Substance-Abuse

A touching and harrowing tale of an innocent drugs mule and her effort to escape the poverty and hopelessness of her life in Columbia.

Worth a look.

Name: Maria Full Of Grace
Year: 2004
Director: Joshua Marston
Stars: Catalina Sandino Moreno, Guilied Lopez.