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Archive for the 'Training' Category

Blog Entry

Monday, December 7th, 2009

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12-6-09

Active Family Fun Day!

Daily Supplements

Upon Waking: 2 tabs Dialene, 2 caps Primaforce 1,3 Dimethyl

Diet

6 meals each containing approximately

50p, 15f

PWO and PreWO Meals Contain

50p, 15f, 60c

Thus, 8 TOTAL Meals

Approximate daily totals

400p, 120f, 120c

Calories: 3,160 per diabetic exchange

Training

4 hours Christmas Decorating and carrying stuff up and down stairs

1 hour of Jump Zone with kids at night–hardcore HIIT!

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Blog Entry

Sunday, December 6th, 2009

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12-5-09

Back and Traps

AGS-10 Training (inspired by the great Dorian Yates)

Workout Supplements

Pre Workout: 2 scoops Vasocharge, 2 caps Primaforce 1,3 Dimethyl

DURING Workout: 6 scoops Xtend

Diet

8 meals each containing approximately

50p, 15f, 30c

-1 weekly free meal replaced meal 5

Approximate daily totals

400p, 120f, 240c

Calories: 3,640 per diabetic exchange

Training

Rows

135 x 10

225 x 8

315 x 6

405 x 7

Rack Lockout Deadlifts

495 x 6

695 x 2—-BAM!!

585 x 2

One arm rows

150 x 10

CG lat pulldowns

1 feel set

1 all out set with entire stack

Wide grip pulldowns

Entire stack x 5

Hammer strength low rows

6 plates per side

1 set of 8

1 set of 6

T bar rows

4 plates x 5

Barbell shrugs

405 x 12

455 x 6

Behind back smith shrugs

315 x 12

315 x 10

Hammer strength row

225 x 8

225 x 8

Cable Pullover

2 sets of 20

Posing

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Blog Entry

Saturday, December 5th, 2009

12-4-09  Shoulders and Triceps  AGS-10 Training (inspired by the great Dorian Yates)   Workout Supplements  Pre Cardio: 2 tabs Dialene, 2 caps Primaforce 1,3 Dimethyl   During Cardio: 6 scoops Xtend  Pre Workout: 2 scoops Vasocharge, 2 caps Primaforce 1,3 Dimethyl  DURING Workout: 6 scoops Xtend   Diet  8 meals each containing approximately 50p, 15f, 30c  Approximate daily totals 400p, 120f, 240c  Calories: 3,640 per diabetic exchange   Training  AM HIIT Cardio 30 second sprint, 1 minute recovery 5 minute warm up 10 sprints   PM   DB shoulder press 60 x 10 80 x 6 100 x 8 120 x 10. WOOOOOOOOO!!!!! 130 x 4  Lateral raise 40 x 10 70 x 8  Rear delt pec deck 1 all out set  Front raise 40 x 9  Rear delt row 170 x 8  Tricep pressdowns 3 feel sets Entire stack x 6  Floor Skullcrushers Close grip x 10 Wide grip x 12  Machine dips Entire stack x 7  Hammer strength military press superset with bodyweight dips 10 sets   10 minutes posing  <input type="hidden" id="gwProxy" /><input type="hidden" id="jsProxy" onclick="jsCall();" />

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Blog Entry

Friday, December 4th, 2009

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12-3-09

Legs

AGS-10 Training (inspired by the great Dorian Yates)

Workout Supplements

Pre Cardio: 2 tabs Dialene, 2 caps Primaforce 1,3 Dimethyl

During Cardio: 6 scoops Xtend

Pre Workout: 2 scoops Vasocharge, 2 caps Primaforce 1,3 Dimethyl

DURING Workout: 6 scoops Xtend

Diet

8 meals each containing approximately

50p, 15f, 30c

Approximate daily totals

400p, 120f, 240c

Calories: 3,640 per diabetic exchange

Training

AM

30 min warm up on treadmill

3 sets Swiss ball crunches

3 sets leg raises

Stretching

PM

LEGS!!!

Leg extension

3 feel sets

1 all out set entire stack x 11

Leg press

405 x 10

585 x 10

765 x 6

945 x 6

1035 x 7

Squat

135 x 6

225 x 6

315 x 6

405 x 4

Walking Lunges with 135

2 sets of 32 reps

Hammer v squat

315 x 8

405 x 5

Leg curl

1 feel set

1 set entire stack x 4

Seated calf raise

135 x 10

225 x 10

Seated leg curl

1 all out set x 7

Leg press calves

1 all out set x 11

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Blog Entry

Thursday, December 3rd, 2009

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12-2-09

Back and Traps

AGS-10 Training (inspired by the great Dorian Yates)

Workout Supplements

Pre Cardio: 2 tabs Dialene, 2 caps Primaforce 1,3 Dimethyl

During Cardio: 6 scoops Xtend

Pre Workout: 2 scoops Vasocharge, 2 caps Primaforce 1,3 Dimethyl

DURING Workout: 6 scoops Xtend

Diet

8 meals each containing approximately

50p, 15f, 30c

Approximate daily totals

400p, 120f, 240c

Calories: 3,640 per diabetic exchange

Training

AM

20 min warm up on treadmill

3 sets Swiss ball crunched

3 sets leg raises

Stretching

PM

Rows

135 x 8

225 x 8

315 x 8

405 x 7

Rack lockout deadlifts

495 x 6

635 x 3

675 x 2—yeah bitches!!!

One arm rows

150 x 8

Hammer strength lat pulldowns

225 x 6

Hammer strength low row

6 plates (no more space) per side x 8

Supported t bar rows

3 plates x 8

4 plates x 4

Barbell shrugs

405 x 10

Rev grip lat pull downs

1 feel set

1 set entire stack x 5

Wide low rows

1 all out set of 8

DB shrugs

150 x 15

Cable pullovers

2 sets of 20

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Blog Entry

Wednesday, December 2nd, 2009

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12-1-09

Chest, Biceps, Forearms, Abs

AGS-10 Training (inspired by the great Dorian Yates)

Workout Supplements

Pre Workout: 2 scoops Vasocharge, 2 caps Primaforce 1,3 Dimethyl

DURING Workout: 6 scoops Xtend

Diet

8 meals each containing approximately

50p, 15f, 30c

Approximate daily totals

400p, 120f, 240c

Calories: 3,640 per diabetic exchange

Training

DB Flys

35 x 10

45 x 6

60 x 6

80 x 6

100 x 5

Flat DB Bench

120 x 6

150 x 3

DB Incline Flys

70 x 6

70 x 6

Incline smith press

135 x 6

225 x 6

315 x 3

Incline hammer

315 x 6

DROP

495 x 5

405 x 5

315 x 6

225 x 5

135 x 10

Flat hammer press lying

225 x 8

315 x 7

Pec deck flys

1 all out set

Curls

60 x 10

Wide

80 x 8

Close

80 x 8

Hammer strength preacher

DROP

2 plates and a quarter x 3

2 plates x 3

1 plate x 4

Wide hammer strength press

315 x 6

405 x 4

Cable crossovers

High for 2 sets

Mid for 2 sets

Low for 2 sets

Cable rope curl

2 sets

Forearm killers

2 sets of 15

Weighted decline situp

BW x 12

60 x 8

60 x 6

PM HIIT CARDIO

5 min warmup

8 sprints at 30 second work, 1 minute rest ratio.

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Blog Entry

Tuesday, December 1st, 2009

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11-30-09

Legs

AGS-10 Training (inspired by the great Dorian Yates)

Workout Supplements

Pre Workout: 2 scoops Vasocharge, 2 caps Primaforce 1,3 Dimethyl

DURING Workout: 6 scoops Xtend

Diet

8 meals each containing approximately

50p, 15f, 30c

Approximate daily totals

400p, 120f, 240c

Calories: 3,640 per diabetic exchange

Training

Leg extension

3 feel sets

Entire stack x 11

Leg press

4 feel sets

Around 1k lbs for 8 reps

V squat

225 x 6

405 x 6

495 x 9

Squat

135 x 8

225 x 6

315 x 6

405 x 3

Lunges with 135

32 reps

30 reps

Seated calves

Feel set

All out set

Stiff leg deadlifts

225 x 6

225 x 6

Leg curl

3 feel sets

1 set of 4 entire stack

Leg press calves

3 sets of 15

Smith front squats

2 sets of 6 with 135

Cardio

30 min PWO

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Blog Entry

Monday, November 30th, 2009

Topic of the WEEK!

Funbags and Natural Bodybuilding

This Thursday, my beautiful, lean and sexy wife will have elective breast enhancement surgery. After two children, even at the age of 29, well….let’s just say that they have been through some trauma. For the record, this is not at my urging. I think my wife is perfect and no matter what, she is the most beautiful woman who ever has graced God’s earth in my eyes. But, I am not arguing. She invests a lot of time and effort into her diet and training and to have her perfect physique tainted by something she cannot work to fix, more power to her! But morally, even though it is accepted, I do not feel that she should be able to compete in ANY "natural" organization. This might anger some women with great, perky boobies competing naturally, and ladies, I love ya, but hear a brutha out!

One of the main judging criteria in bodybuilding, fitness, figure and bikini is symmetry. Right now, my wife would get slammed in this round. I am a lucky man…I married a white girl with ass for days! Great to have as a mainstay around the house, bad for physique competitions. With such a great backside and an undersized frontside, this would undoubtedly affect her placing. With D-sized funbags in there, she will definitely be more eye catching and symmetrical onstage. This would give her an "unnatural" edge over her competitors.

Let’s parallel this to steroids and bodybuilding. Yes, I am going there. I knew a guy who competed naturally with weak quads and calves. He trained right, ate right, and always had his legs overshadowed by his upper body. Would calf implants be acceptable? It surely would help his placement. While he didn’t do this, he did start a cycle. While they were never great, with steroids, diet and training, they grew and grew a lot. The difference is, rather that just surgically stuffing funbags in his calves, he had to actually train and diet to make the steroids work for calf growth. With a boob job, there isn’t even training required. You just go in, get it done, recover for four weeks and bam, instant greatness!

In conclusion, I love breasts. I love women. But if you have fake breasts, you are not a natural competitor. And if you compete against women with real breasts, it is an unfair competitive advantage. Will this writing change the rules? I doubt it. I am just providing a little ammo so we can discuss and enlighten ourselves.
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Blog Entry

Monday, November 30th, 2009

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11-29-09

Cardio

AGS-10 Training (inspired by the great Dorian Yates)

Workout Supplements

Pre Cardio: 2 scoops Vasocharge

DURING Cardio: 6 scoops Xtend

Diet

8 meals each containing approximately

50p, 15f, 30c

Approximate daily totals

400p, 120f, 240c

Calories: 3,640 per diabetic exchange

Training

60 minutes cardio

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Blog Entry

Sunday, November 29th, 2009

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11-27-09

Chest and Biceps

AGS-10 Training (inspired by the great Dorian Yates)

Workout Supplements

Pre Workout: 2 scoops Vasocharge

DURING Workout: 6 scoops Xtend

Diet

8 meals each containing approximately

50p, 15f, 30c

Approximate daily totals

400p, 120f, 240c

Calories: 3,640 per diabetic exchange

Training

Incline bench

135 x 10

185 x 6

225 x 6

275 x 4

335 x 5

DB Fly

40 x 6

60 x 6

80 x 6

100 x 5

Pec deck

Entire stack x 20

Machine bench

Entire stack with 2 drop sets with static holds to failure

Barbell curl

45 x 6

95 x 6

155 x 5

Nautilus incline

225 x 6

405 x 6

495 x 5

Preacher curl

Wide

85 x 8

Close

85 x 10

Incline smith press

135 x 6

225 x 6

315 x 6

Cable crossover

High

2 sets

Mid

2 sets

Low

2 sets

Rope cable curls

3 sets

1.5 hours jump zone with kids

11-28-09

Back and Traps

AGS-10 Training (inspired by the great Dorian Yates)

Workout Supplements

Pre Workout: 2 scoops Vasocharge

DURING Workout: 6 scoops Xtend

Diet

8 meals each containing approximately

50p, 15f, 30c

Approximate daily totals

400p, 120f, 240c

Calories: 3,640 per diabetic exchange

Training

Lat pull downs

1 feel set

1 all out set with entire stack

Close grip lat pull downs

1 all out set

1 arm rows

150 x 8

Nautilus t bar

3 plates x 6

5 plates x 6

Rows

135 x 6

225 x 6

Row and rack lockout deadlift superset

315 x 10 or each back to back for 2 sets

Shrugs

405 x 12

Wide grip low row

Entire stack x 16

Row machine

Entire stack x 10 with static hold at top

DB shrugs

150 x 12

Barbell pullovers

45 x 15 for 2 sets

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