11/20/15 Workout - 3x8

Stair Machine

20 minutes

Standing Barbell Shoulder Press (OHP)

45 lb x 8 reps

45 lb x 8 reps

45 lb x 8 reps

Barbell Deadlift

135 lb x 8 reps

135 lb x 8 reps

135 lb x 8 reps

Foam Rolling

 5 minutes

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Rack pulls allow you to use heavier weights with pulling exercises.

The basic set-up involves placing a barbell on a squat rack just above your knees. Load the bar with your warm-up weight. Below is my own version of this process.

Stand with your feet shoulder-width apart and bend at your knees.

Leaning slightly forward at hips to grab the bar.  Use a comfortable grip either with one palm facing away and the other facing inward or both palms inward.

Pull like you would the top half of the deadlift.

Either use a standard deadlift workout as your warm-up and do two sets of heavy rack pulls or warm-up with light rack pulls then two sets of heavy rack pulls.

Rack Pull Workout

Warm-up

135 pounds 3 reps

185 pounds 3 reps

225 pounds 3 reps

275 pounds 1 rep

315 pounds 1 rep

Work sets (hold 3 to 5 seconds at top of rep)

405 pounds 1 rep

Rest 5 – 10 minutes

495 pounds 1 rep

*** Do this workout once every 10 – 14 days only

Benefits:

1) Full body

2) Has a hardening effect

3) Strengthens the Golgi tendon

4) Assists in standard deadlifting

Other information:

Rack Em Up — Rack Pull Variations | T Nation

The Great Rack Pull Myth - JimWendler.com

#helpYOUgetGAINS 
Twitter: @helpYOUgetGAINS

Get your bodybuilding stack at Piping Rock Supplements!

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Rack Pulls!! pic.twitter.com/RQSuXm23Ph

— Dr. D. D-Washington (@dldwashington3) July 18, 2016

Full Body Morning Workout in 5, 10 or 15 Minutes

Rules:

Do six exercises in circuit fashion in as many rounds as you can do in 5, 10 or 15 minutes.

Exercise	Reps
Bodyweight Squat	25
Ab Wheel	5
Ab Crunch	10
Suspension Trainer Row	10
Kettlebell Swing	25
Dead-Curl-Press	10

Feel free to make any substitutions necessary. For example barbell rows for suspension trainer.

Aggressive Strength Testosterone Booster & Estrogen Control Combo 

#helpYOUgetGAINS 
Twitter: @helpYOUgetGAINS

Get your bodybuilding stack at Piping Rock Supplements!

11/16/15 Workout - 3x3 Day

Stair Machine

00:33:50

Body Weight Squat

3 reps

3 reps

3 reps

Push-Up

3 reps

3 reps

3 reps

Suspension Trainer Inverted Rows

3 reps

3 reps

3 reps

One-Arm Dumbbell Row

50 lb x 3 reps

50 lb x 3 reps

50 lb x 3 reps

Goblet Squat (kettlebell)

20 lb x 3 reps

20 lb x 3 reps

20 lb x 3 reps

Goblet Squat (dumbbell)

50 lb x 3 reps

50 lb x 3 reps

50 lb x 3 reps

Bent Over Barbell Row

135 lb x 3 reps

135 lb x 3 reps

135 lb x 3 reps

Barbell Deadlift

135 lb x 3 reps

135 lb x 3 reps

135 lb x 3 reps

Romanian Deadlift

135 lb x 3 reps

135 lb x 3 reps

135 lb x 3 reps

Standing Barbell Shoulder Press (OHP)

45 lb x 3 reps

45 lb x 3 reps

45 lb x 3 reps

Trap Bar Deadlift

140 lb x 3 reps

210 lb x 3 reps

260 lb x 3 reps

Incline Cable Flyes

20 lb x 20 reps

20 lb x 20 reps

20 lb x 20 reps

Hammer Dumbbell Curl

30 lb x 20 reps

30 lb x 20 reps

30 lb x 20 reps

Cable Rope Overhead Triceps Extension

20 lb x 20 reps

20 lb x 20 reps

20 lb x 20 reps

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11/10/15 Workout - Cardio - Arms -Sprints

Stair Machine

33:15 minutes

High Cable Curls

50 lb x 20 reps

50 lb x 20 reps

50 lb x 20 reps

Cable Rope Overhead Triceps Extension

30 lb x 20 reps

30 lb x 20 reps

30 lb x 20 reps

Hammer Dumbbell Curl

30 lb x 20 reps

30 lb x 20 reps

30 lb x 20 reps

Triceps Pushdown - Rope Attachment

30 lb x 20 reps

30 lb x 20 reps

30 lb x 20 reps

Running (Intervals/Sprints)

00:00:10 || 40 yd || sprint

00:00:10 || 40 yd || sprint

00:00:10 || 40 yd || sprint

00:00:10 || 40 yd || sprint


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What's your goal? 30-35g fast carbs for fat loss and 30-60g for mass gain https://t.co/8tayu9UHiR

— Jim Stoppani (@JimStoppani) November 16, 2015

Garcinia Cambogia Weight Loss Experiment Round 3 - Week 1 Down 2 Pounds.

Round 1 I lost 16 pounds. Round 2 I lost 10 pounds.

Round 3: Week 1, I have lost 2 pounds. Lots of water lost. We'll see how this week goes.

More updates to come soon. 

The below list of benefits reported:

        Inhibits production of fat.

Increases serotonin levels resulting in less carbohydrate cravings.

        Appetite suppression.

        Cortisol management.

        Increase in lean muscle mass.

        Decrease in fat mass.

        Decreased total cholesterol.

        Increase HDL cholesterol.

Positive influence on leptin resistance and insulin resistance.

Effect on body is supposed to work up to 2 hours after a meal.

How to take:

        Potassium and/or calcium increases absorption.

Take 1,500-3,000mg per day. Maximum short-term up to 6,000mg

        Look for a minimum 50% HCA

Take 30 to 60 minutes before eating or it will bind to the meal and will not work.

Vitamin Shoppe Garcinia Cambogia 

Supplement Facts

Serving Size 2 CAPSULES

Servings Per Container 45.000000

	Amount Per Serving	% Daily Value
Chromium(As Amino Acid Chelate)	200 Mcg	167%
GARCINIA CAMBOGIA EXTRACT(STD. TO 60% HYDROXYCITIRIC ACID (HCA)) (FRUIT)	1000 Mg	N/A*

*Daily value not established

Other Ingredients:

Gelatin, microcrystalline cellulose, silicon dioxide, vegetable magnesium stearate.