.

Thursday, September 30, 2010

The Importance of HMB

coming soon..

BACK THICKNESS SHOCKER ( * indicates warm-up set)

T-Bar Rows

Bar X 30*
45 X 15*
90 X 10*
135 X 8
190 X 8

One-Arm Dumbbell Rows

100lbs X 10
120lbs X 8

Machine Pulldown (Single-Arm)

135lbs X 10
180lbs X 10

Barbell Shrugs

135lbs X 10
225lbs X 8

Hyper-extensions

12 X 2

FST-7

Machine Pullover 12 reps X 7 sets
Machine Shrugs 12 reps X 7 sets

NEWS FLASH

What You Probably Did Not Know about Watermelons.

According to scientists from Texas A&M University, watermelon increases secretion of NITRIC OXIDE. As you know, N.O. plays a vital role in muscle pumps, sexual performance and prevention of heart disease and diabetes. It is high in lycopene and beta-carotene to fight free radicals (metabolic waste) in the blood stream that are linked to heart disease and aging. Watermelon also helps prevent insulin resistance, aids in digestion and is one of the best immune system boosters on the planet, which leads to..

N.O. and Your Glutamine Supplementation

N.O. How does it work? Your blood vessels are lined with cells that release a chemical called nitric oxide, made from arginine and oxygen. N.O. helps you lift and fuck by fueling muscles with hormones and oxygen. The body also makes N.O. from citrulline, a non essential amino acid. Long story short, glutamine interferes with citrulline stimulated N.O. production. Excessive glutamine intake for the sake of boosting the immune system should be avoided.

Egg Time

Wake up, wonder where you are or who you are while you stumble to the kitchen to crack open half a dozen eggs and start the morning. Yup, we've all been through it. Our misinformed friends love to tell us about the high cholesterol levels in eggs and that we should be careful in eating too much. Truth is, several scientific studies found that egg consumption was not related to the risk of heart attacks or strokes, a common effect of high cholesterol levels. This because eggs do not increase levels of LDL-Cholesterol (bad cholesterol). Eating eggs as part of a low -carb diet actually increase HDL-cholesterol levels and supply important antioxidants. So keep at it.

Sunday, September 26, 2010

Chest/Bicep Training (* indicates warm-up set)

Incline barbell presses                      Bar    X 25*
                                   135lbs. X 12*
                                     185lbs. X 10*
                                                       225lbs. X 8
                                                       275 lbs X 8

Hammer Strength Seated Bench       180lbs X 10*
                                                  270lbs X 6-8

Incline Dumbbell Flyes                    50lbs X 12*
                                               75lbs X 8

Icarian Chest Fly Machine              100lbs X 12

Alternate dumbbell curls                30lbs X 30

Concentration curls               45lbs   X 10*
                                       60lbs   X 6-8

Straight-bar curls                             100lbs X 6-8

Cambered-bar curls                         115lbs X 6-8

FST-7 Icarian Seated Chest Press   250lbs X 12, 7 sets
FST-7 Seated Preacher (Elevated) 60 lbs X 12, 7 sets

Thursday, September 23, 2010

Sweating Bullets A.K.A. Leg Day ( * indicates warm-up set)

Goodbye.

10 min stationary warmup.

Standing Calf Raises - 100lbs X 12 *
                               200lbs X 12 *
                                 300lbs X 8-10
   3600lbs X 8-10
                               400lbs X 8-10

Seated Calf Raises - 45lbs X 10-15*
                                  90lbs X 8-10
                                  135lbs X 8-10
180lbs X 8-10

Leq extensions -         85lbs   X 15*
                                 100lbs   X 10-12
                             150lbs   X 10-12

Barbell Squats -    135lbs   X 12*
   225lbs X 12*
                               275lbs X 8
                             315lbs X 8


Hack squats-        BW       X 10-12*
                            90lbs    X 8
                              180lbs    X 8

Lying leg curls-     100lbs X 10*
                               150lbs   X 6-8*

Stiff-leg deadlifts -    225lbs X 6-8*

Wednesday, September 22, 2010

Back Training ( * indicates warm-up sets)

Close-grip pulldowns

100lbs X 10*
150lbs X 10*
200lbs X 9-10
250lbs X 9-10

Weighted chins

1 X10*
2 X 6-8

Under-hand Grip Barbell rows
135lbs X 10*
185lbs X 8-10
225lbs X 8-10

Seated pulley rows

125lbs X 10*
175lbs X 8-10
200lbs X 8-10

Shrugs

225lbs X 10
275lbs X 8-10
315lbs X 8-10

Hyperextensions

2 X 12

FST-7 Hammer Strength Machine Pullovers

100lbs 7 X 12

Tuesday, September 21, 2010

Delt/Triceps Training (* indicates warm-up sets)

Rope Pulldowns - 2 sets X 30*

Hammer Strength Shoulder Press -

Weightless Rep-out 1 set X 30

90 lbs 1 set X 10 *
180lbs 1 set X 10 *

270lbs 1 set X 10

Standing Side Lateral Raises -
10 lbs 1 set X 30*

35 lbs 1set X 10

60 lbs 1 set X 10

Rear Delt Raises on Incline

15lbs 1 set x 15*

25lbs 1 set x 10*
35lbs 1 set x 10

Skull Crushers w/ Cambered Bar (15lb bar)

15lbs (bar only) 1 set x 30*

65lbs 1 set x 10

105lbs 1 set x 10

Triceps Pushdown
70lbs 1 set x 10

100lbs 1 set x 10

--------------------------------------------------------------------------------------------------------------

FST 7

Rear Delt Fly (Icarian) 60lbs 7sets x 12

Overhead Cable Extension                  50lbs                       7 sets x12

Summary: 4 work sets for Delts. 2 for Front and side delt. 1 for Side delt. 1 for rear delt
                4 work sets for Triceps. 2 for long and medial head. 2 for outer head.
                FST-7 for rear delt and outer tricep head fascia stretch.

POST WORKOUT RECAP

1. Number of work sets were borderline over training.
2. FST-7 is an o.k., will be implemented with other body parts
3. As training cycle progresses, issue of highest priority is increase intensity per rep, for less sets in the
   future.