Archive for the 'Training' Category
Blog Entry
Tuesday, November 24th, 2009<meta content="text/html; charset=utf-8" http-equiv="Content-Type" /><meta content="Word.Document" name="ProgId" /><meta content="Microsoft Word 12" name="Generator" /><meta content="Microsoft Word 12" name="Originator" />
<style> </style>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
<input type=”hidden” id=”gwProxy” /><input type=”hidden” id=”jsProxy” onclick=”jsCall();” />
Blog Entry
Monday, November 23rd, 200911-22-09
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
Blog Entry
Sunday, November 22nd, 2009<meta content="text/html; charset=utf-8" http-equiv="Content-Type" /><meta content="Word.Document" name="ProgId" /><meta content="Microsoft Word 12" name="Generator" /><meta content="Microsoft Word 12" name="Originator" />
<style> </style>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
<input type=”hidden” id=”gwProxy” /><input type=”hidden” id=”jsProxy” onclick=”jsCall();” />
Blog Entry
Saturday, November 21st, 2009<meta content="text/html; charset=utf-8" http-equiv="Content-Type" /><meta content="Word.Document" name="ProgId" /><meta content="Microsoft Word 12" name="Generator" /><meta content="Microsoft Word 12" name="Originator" />
<style> </style>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
<input type=”hidden” id=”gwProxy” /><input type=”hidden” id=”jsProxy” onclick=”jsCall();” />
Blog Entry
Friday, November 20th, 2009<meta content="text/html; charset=utf-8" http-equiv="Content-Type" /><meta content="Word.Document" name="ProgId" /><meta content="Microsoft Word 12" name="Generator" /><meta content="Microsoft Word 12" name="Originator" />
<style> </style>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
<input type=”hidden” id=”gwProxy” /><input type=”hidden” id=”jsProxy” onclick=”jsCall();” />
Blog Entry
Thursday, November 19th, 2009<meta content="text/html; charset=utf-8" http-equiv="Content-Type" /><meta content="Word.Document" name="ProgId" /><meta content="Microsoft Word 12" name="Generator" /><meta content="Microsoft Word 12" name="Originator" />
<style> </style>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
<input type=”hidden” id=”gwProxy” /><input type=”hidden” id=”jsProxy” onclick=”jsCall();” />
Blog Entry
Wednesday, November 18th, 2009<meta content="text/html; charset=utf-8" http-equiv="Content-Type" /><meta content="Word.Document" name="ProgId" /><meta content="Microsoft Word 12" name="Generator" /><meta content="Microsoft Word 12" name="Originator" />
<style> </style>11-17-09
Chest, Traps and 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
Scivation whey
Broccoli
Peanut butter
Meal 3
Scivation whey
Peanut butter
Meal 4
Solution 5
Meal 5
Solution 5
Meal 6
Solution 5
Meal 7
Egg whites
Peanut butter
Broccoli
Meal 8
Scivation Whey
Peanut butter
Broccoli
Meal 9
Egg whites
Peanut butter
Training
Incline barbell bench
135 x 10
135 x 10
185 x 6
225 x 6
275 x 11
Dumbbell bench
125 x 11
Decline hammer
405 x 6
495 x 6
Incline Nautilus press
225 x 6
405 x 3
495 x 4
Pec deck
2 feel sets
1 all out set of 8
Crossovers
10 sets of 10
Hammer strength shrugs
2 feel sets
Facing front
495 x 11
Facing rear
495 x 9
Hammer strength weighted crunch
5 sets
<input type=”hidden” id=”gwProxy” /><input type=”hidden” id=”jsProxy” onclick=”jsCall();” />
Blog Entry
Tuesday, November 17th, 2009<meta content="text/html; charset=utf-8" http-equiv="Content-Type" /><meta content="Word.Document" name="ProgId" /><meta content="Microsoft Word 12" name="Generator" /><meta content="Microsoft Word 12" name="Originator" />
<style> </style>11-16-09
AM Shoulders and Biceps
PM 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
Scivation whey
Broccoli
Peanut butter
Meal 3
Solution 5
Meal 4
Chicken, fish and rice
Meal 5
Scivation whey
Peanut butter
Meal 6
Chicken
Veggies
Meal 7
Scivation whey
Peanut butter
Meal 8
Scivation Whey
Peanut butter
Broccoli
Training
DB shoulder press
40 x 6
60 x 6
100 x 6
125 x 11
DB lateral raise seated
40 x 8
60 x 10
Rope cable front raise
1 set of 11
Nautilus rear delt
Whole stack x 11
Barbell curl
Feel set with 60
Wide
110 x 7
Close
110 x 8
Nautilus preacher curl
1 feel set
All out set with 170 for 6
Incline DB curls
50lbs to failure
Nautilus shoulder press VOLUME with 225
225 x 10 for 6 sets
225 x 5 for 1 set
Nautilus curl VOLUME
2 sets of 20
Nautilus weighted ab machine
5 sets
PM WORKOUT–LEGS
Leg extension
2 feel sets
1 all out set with stack for 12 reps
Leg press
405 x 10
675 x 6
855 x 6
1035 x 11
Squat
135 x 6
225 x 6
315 x 8
Hack squat
225 x 6
405 x 6
Lying leg curl
1 feel set
1 all out set
Seated leg curl
1 all out set of 15
Lunges with 135
2 sets of 26
Seated calves
2 plates x 10
4 plates x 9
Standing calves
Full stack x 8
<input type=”hidden” id=”gwProxy” /><input type=”hidden” id=”jsProxy” onclick=”jsCall();” />
Blog Entry
Tuesday, November 17th, 2009I know that this might seem corny, but I try to be as transparent as possible since I kind of put myself in the public view. Most of you who follow this thread consume our supplements and as a consumer, I like to know who I do business with.
Most of you know that I am pretty straight forward when it comes to commitment, ethics and morals. I also know that a lot of young, impressionable people read this thread. I would like to share a note I wrote to my wife tonight. This is the real me, aside from joking (although even my note has some darn good jokes!). It is perfectly fine and doesn’t make you any less of a man to love and honor one person. It might piss Katie off that I am posting this, but I hope this shows that the rewards of staying true to your ethics and commitments will lead to great things. For me, it has led to a career I LOVE and I get to help people reach their goals daily and also, a very special marriage and family life. Here it is:
Katie,
I had lunch with a good friend and business associate and in between business, we got to talking about relationships and our marriages since we hadn?t spoken on a personal level in over five years after being extremely close for a long time. It is a shame that sometimes time gets in the way of friendships. But I learned something profound today and realized another reason why you are the perfect wife aside from being an amazing mother and a kind, caring person. Trust.
We spoke of some of our mutual acquaintances who have and continue to cheat on their wives. As you know, he is also very much in love and loyal to his wife. We came to the conclusion that it is a part of this industry (body and sex) and it is a trap. But somehow we stay out. But the thing that I realized is how lucky I am to have you and how the fact that you trust me goes against the odds.
Since we have been together, I have been involved in this sex-fueled industry filled with all you can eat (pun intended) fitness girls and people looking to get ahead with, ?a HEAD? (another brilliant pun). I also have traveled, all together, probably over 70% of the time we have been together for the almost eight years we have been married. I am gone and at fitness events all of the time. Yet, no matter what, you TRUST me. You have never accused me of anything of the cheating nature, and rightfully so, of course. Our marriage is one of love and trust. Sure, we have our issues like all marriages do, but trust and loyalty are not included.
I just want to thank you and as we did in front of our families and in front of God on April 13, 2002, I would like to renew my pledge to be faithful to you, till death do us part. I love you and look forward to seeing you and the kids tomorrow night.<input type="hidden" id="gwProxy" /><input type="hidden" id="jsProxy" onclick="jsCall();" />
Leave Comment