A.Wright

Yesterday, I was walking around Wal-Mart. So, I am walking, and I come across the Iron Gym. I have heard about it but I never really looked into it, because I couldn’t do pull-up to save my life. Since I can do them now, I decided to pick it up. I mean it’s only $30. Can’t wait to try it!

Today was the first day of officially coming off my week break. I would like to add that week was hell. Anyway, I doing a new 10 week program called the T.H.T. workout. T.H.T stands for Targeted Hypertrophy Training. The T.H.T. Principles are:

· Maximum Muscle Stimulation by working to ‘Positive
Failure’ with good form
· Training That Targets Hypertrophy (Growth) – you’ll
leave the body no choice but to grow!
· Specifically Targeting Progressive Overload
· Maximum Recuperation between sets
· Deconditioning - A planned week off to ensure long-term
success
· Workout Cycles & Variations allowing you to plan months
into the future and ensure continuous gains
· Optimum Workout Duration – Learn to Train Intelligently
· Minimizing Catabolism (muscle breakdown)
· Optimum Reps for Muscle Growth
· Maximum Intensity
· Overcome plateaus

I will keep you all updated on how progress is going. I would also like to add that I am going through some personal issues and my motivation has faltered a bit. Don’t worry, I will be fine. It’s just life.

Anyone who cycles carbs know, that by the end of the week your body should be at or near depletion of glycogen in your muscles. This depletion will ensure that you have a successful loading of new glycogen. The two workout below will more then likely get you to depletion in a short time. This workouts should be performed right before you carb loading period (the morning of your load).

Workout #1
DB Bench Press
Lat Pulldown
Overhead DB Press
Leg Press
Leg Curl
DB Tri Ext
DB Curl
Calf Raise
Crunch

Workout #2 (This workout focuses on the use of machines, however the same reps apply.)
Leg Press Machine
Rowing Machine
Chest Press
Shoulder Press
Triceps Machine
Biceps Machine
Standing calf-raise machine
Crunch Machine

Perform each exercise to 20-25 reps per circuit with no rest between. Try to see if you can get up to 3-4 circuits.

I tend to use the gears of a car to describe the intensity of what I am doing at the time. Over, the last few months I have been running at 6th gear (7th gear if I am M5).  Anyway, it is time for a break. Tomorrow is my last day of training for this week and I am going to finish strong. Next week I am going to relax and bump my calories up to around 2500-3000 to encourage relaxation and repair. The goal of this bump of calories is to trick my metabolism.

After my break, I am going to jump right back into 6th gear, however things are going to be different. I am going to switch to a 4th split with Friday being a 2nd leg day and de-load workout. De-loading means that I am going to try and remove as much glycogen from my muscles before I carb load.

Good luck and keep hitting the weights hard!

really need to stop.

Men - Come on now son. When I am bored I enjoy checking out the profiles. However, some of you take it to the extreme. This is when you know you have problems:

1. Your number of comments for the day equal my time in the gym.

2. Your progress picture is the same for the last 6 months.

3. You end every comment to a female with *muah*.

Women - Where do I begin.

Women have it so much easier. All you need to do is show some skin. The men that follow the criteria above will come. You then all wonder why some disrespect you. There are tons of women on this site that deserve the top six spot but will never get there because they don’t have DD’s in their profile picture. Oh well. Back to the LOL’s.