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Archive for the 'Training' Category

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Blog Entry

Friday, November 27th, 2009

11-26-09

Legs

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

Plus one slice pumpkin pie.   :)

Approximate daily totals
400p, 120f, 240c

Calories: 3,640 per diabetic exchange

Training

Leg extension
5 feel sets
4 plates x 9

Leg curl
4 feel sets
3 plates x 4
2 and a quarter x 3

Leg press
405 x 6
585 x 6
765 x 6
945 x 7
765 x 8
585 x 20
405 x 20

Lunges with 135
2 sets of 24

Pause squats
135 x 6
225 x 6 for 3 sets

Seated calfs
1 feel set
1 al out set

Horizontal leg press
405 x 15
585 x 12
765 x 8
585 x 15
405 x 15

Leg press calfs
405 x 12 for 3 sets

Deadlifts
225 x 6
405 x 3

Seated leg curls superset with smith machine squat
2 sets

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Blog Entry

Thursday, November 26th, 2009

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11-25-09

Shoulders and Triceps

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

DB Shoulder Press

60 x 6

80 x 6

100 x 6

120 x 4

140 x 4

Lateral raise

40 x 6

60 x 6

70 x 6

Rear delt pec deck

1 set of 10

Nautilus shoulder press VOLUME

10 sets of 10

Rope cable pressdowns

3 feel sets

1 all out set with entire stack

Floor Skullcrushers

Close

85 x 9

Wide

85 x 9

Machine dips

Entire stack x 16

Forearm killers

2 sets of 15

NOON

Jump Zone for 90 minutes with kids

PM

20 minutes cardio to walk off soreness!

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Blog Entry

Wednesday, November 25th, 2009

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11-24-09

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

Rows

135 x 10

225 x 6

315 x 6

405 x 6

Rack lockout deadlifts

405 x 6

635 x 2

Shrugs

405 x 15

Lat pull downs

Entire stack x 12

Nautilus t bar

2 plates x 6

4 plates x 8

Machine row

Entire stack x 11

DB shrug

150 x 15

Cable rope pullovers

3 sets of 20

Decline situps

3 sets of 15

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Comments (6)
Latest Comment: It was the nautilus one. So I just stacked it....

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Posted in Training

Blog Entry

Tuesday, November 24th, 2009

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Posted in Training

Blog Entry

Tuesday, November 24th, 2009

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11-23-09

LEGS

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

Workout Supplements

Pre Workout: 2 scoops Vasocharge

DURING Workout: 6 scoops Xtend

Diet

Meal 1

Solution 5

Blueberries

42p, 15f, 15c

Meal 2

Solution 5

Oatmeal

42p, 15f, 60c

Meal 3

Scivation whey

Peanut butter

50p, 15f

Meal 4

Chicken

Brown rice

Broccoli

Olive oil

50p, 15f, 60c

Meal 5

Scivation whey

Peanut butter

Blueberries

50p, 15f, 15c

Meal 6

Lean beef

Low carb tortillas

50p, 15c

Meal 7

Scivation whey

Peanut butter

Banana

50p, 15f, 15c

Meal 8

Egg whites

Peanut butter

Blueberries

Approximate daily totals

50p, 120f, 240c

Calories: 3,640 per diabetic exchange

I am SO FULL! I eat only two non- Solution 5 or Scivation Whey meal a day!

Training

10 minute warmup

Leg extensions

1 plate x 10

2 plate x 6

3 plates x 6

4 plates dropped twice to failure

Leg press

4 plates x 6

6 plates x 6

8 and some plates x 13

Squats

135 x 6

225 x 6

315 x 6

405 x 4

Lunges with 135

2 sets of 24

Leg Curls

2 plates x 9

Seated leg curl

Entire stack x 15

Seated calf raise

225 x 6

405 x 8

495 x 7 plus negatives

Leg press calf raise

Entire stack for 18

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Posted in Training

Blog Entry

Monday, November 23rd, 2009

11-22-09

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

Meal 1
Scivation Whey
Peanut butter

Meal 2
Egg whites

Meal 3
Chicken
Broccoli
Almonds

Meal 4
Scivation whey
Almonds
Blueberries

Meal 5
Solution 5

Meal 6
Solution 5

Meal 7 birthday dinner at Japanese Hibachi Shrimp Steak Rice Veggies

Meal 8
Egg whites
Peanut butter

Meal 9
Scivation whey
Peanut butter

Training

10 minute warmup

Incline barbell bench
135 x 8
225 x 6
275 x 6
315 x 7

DB Bench
110 x 6
150 x 4

Machine bench
Entire stack x 16

Pec deck
Entire stack x 15

Barbell curl
95 x 6
135 x 8

Preacher curl
Wide
105 x 9
Close
105 x 11

Cable crossovers
10 sets of 10

Rope hammer curls
10 sets of 10

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Posted in Training

Blog Entry

Sunday, November 22nd, 2009

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11-21-09

Cardio AM

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

Workout Supplements

Pre Cardio: 2 scoops Vasocharge

DURING Cardio: 6 scoops Xtend

Diet

Meal 1

Egg whites

Peanut butter

Meal 2

Scivation whey

Meal 3

Solution 5

Meal 4

Solution 5

Meal 5

Chicken

Broccoli

Peanut butter

Meal 6

Scivation whey

Peanut butter

Meal 7

Solution 5

Meal 8

Egg whites

Chicken

Harvest grain and nut pancakes

Training

30 minutes cardio AM

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Posted in Training

Blog Entry

Saturday, November 21st, 2009

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11-20-09

Cardio AM

Back and Triceps PM

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

Workout Supplements

Pre Cardio: 2 Dialene 4x, 2 - Primaforce 1,3 Dimethyl

DURING Cardio: 6 scoops Xtend

Pre Workout: 2 scoops Vasocharge

DURING Workout: 6 scoops Xtend

Diet

Meal 1 at cracker barrel

Egg whites

Pancakes

Turkey sausage

Meal 2

Solution 5

Meal 3

Solution 5

Meal 4

Solution 5

Meal 5

Solution 5

Meal 6

Scivation whey

Peanut butter

Meal 7

Chicken

Peanut butter

Broccoli

Meal 8

Egg whites

Peanut butter

Training

45 minutes cardio AM

PM Back and Triceps

Rows

135 x 10

225 x 6

315 x 6

365 x 7

Rack lockouts

405 x 6

585 x 5

635 x 1

Lat pulldown

1 feel set

1 all out set entire stack

Machine row

1 feel set

1 all out set entire stack

Floor skull crushers

Close

65 x 11

Wide

65 x 15

Machine dips

Entire stack x 15

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Comments (1)
Latest Comment: You lost me at "w:LsdException...

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Posted in Training

Blog Entry

Friday, November 20th, 2009

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11-19-09

Legs!

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

Workout Supplements

PreWO: 2 scoops Vasocharge, 2–Primaforce 1,3 Dimethly

DURING WO: 6 scoops Xtend

Diet

Meal 1

Scivation whey

Peanut butter

Meal 2

Egg whites

Oatmeal

Peanut butter

Meal 3

Scivation whey

Peanut butter

Blueberries

Meal 4

Lean beef

Peanut butter

Meal 5

Solution 5

Meal 6

Salad

Chicken

Broccoli

Half of a baked potato

Meal 7

Solution 5

Meal 8

Tuna

Solution 5

Training

Leg extension

2 feel sets

1 all out set of 11 full stack

Leg press

495 x 8

675 x 6

855 x 8

Squat

135 x 8

225 x 6

315 x 6

405 x 3

Lunges

2 sets of 30 with 135

Leg curl

1 feel set

1 all out set

Seated leg curl

1 feel set

1 all out set

Deadlifts

225 x 6

315 x 4

405 x 3

Seated calf raise

1 feel set

1 all out set

V squat

4 sets of 10

Standing calf raise

1 all out set full stack

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Posted in Training

Blog Entry

Thursday, November 19th, 2009

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11-18-09

Arms, Abs

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

Workout Supplements

PreWO: 2 scoops Vasocharge, 2–Primaforce 1,3 Dimethly

DURING WO: 6 scoops Xtend

Diet

Meal 1

Scivation whey

Peanut butter

Meal 2

Egg whites

Oatmeal

Peanut butter

Meal 3

Scivation whey

Peanut butter

Blueberries

Meal 4

Scivation whey

Peanut butter

Meal 5

Solution 5

Meal 6

Scivation Whey

Meal 7

Lean beef

Olive oil

Broccoli

Meal 8

Scivation Whey

Peanut butter

Meal 9

Egg whites

Peanut butter

Training

Tricep pressdown

3 feel sets

All out set with entire stack x 16

Smith CGBP

135 x 10

185 x 6

225 x 6

275 x 5

Floor Skullcrushers

Wide grip

15 reps

Close grip

9 reps

Hammer strength preacher curls

45 x 8

70 x 6

95 x 4

Incline DB Curl

55 x 8

Barbell curl

135 x 8

Dip machine VOLUME

8 sets of 10

1 set of 6

Life fitness curl VOLUME

5 sets of 10

Barbell forearm curls

2 sets

Various abs

Stretching

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Posted in Training

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