Wednesday, November 30, 2016

My December 2016 Workout Plan - Push/Pull - Tabata



No diet December is upon us and I plan to enjoy it thoroughly. The plan this month will be push/pull workouts focusing on a weight that I can get 6 reps with. I will increase the working weight once I get 10 reps with that weight.

Starting weights for my major lifts are as follows:

Trap Bar Deadlift
230 lbs
Leg Press
478 lbs
Dumbbell Incline Bench Press
70 lbs
Hammer Strength Incline Chest Press
147 lbs
Pull-ups
5 reps
Hammer Strength Lat Pulldown
97 lbs
Dumbbell Deadlift
150 lbs
Goblet Squat
55 lbs
Pendlay Rows
155 lbs
Arnold Press
16 lbs
Overhead Barbell Press
55 lbs


The plan is to do 2 – 3 warm-up sets pyramiding up in weight until I get to my working weight.  Cardio days will either be steady state or Tabata style.


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Monday, November 28, 2016

The Full Body Leg Press Circuit Workout

Goblet Squat
6 – 10 reps
Leg Press
3 – 8 reps
Dumbbell Incline Press
6 – 10 reps
Arnold Press
6 – 10 reps
Dumbbell Row
6 – 10 reps
Dumbbell Deadlift
6 – 10 reps
Dumbbell Romanian Deadlift
6 – 10 reps
Dumbbell Calf Raise
10- 20 reps

Set up:
Grab a set of dumbbells that challenge you on the incline press. The incline press will be done seated in the leg press machine.

Do a complete circuit then rest 2 minutes or more. The goal is to get 3 – 5 circuits done.


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Sunday, November 27, 2016

Trap Bar Deadlift Workout


I begin with a walk on the treadmill as part of the warm-up. The three sets of ten dumbbell deadlifts with 50 lbs. Then three sets of three dumbbell deadlifts with 95 lbs. I rest 3 to 5 minutes between sets.

140 lb x 10 reps
180 lb x 3 reps
190 lb x 3 reps
210 lb x 3 reps
230 lb x 6 reps
230 lb x 6 reps
230 lb x reps to failure


Once I get to 10 reps on the last set, I increase the weight.


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Saturday, November 26, 2016

Warming up for a Heavy Lifting Session

Start with 25% of your 1 rep max or less and do 10 reps with that weight.

Rest  2 - 3 minutes.

50% of your 1 rep max for 3 reps.

Rest  2 - 3 minutes.

85% of your max and perform 1 rep.

Rest  2 - 5 minutes.

Start your workout. If it is a 10x10 day then drop to 60% of your 1RM.

3x10 day then drop to the weight that allows 2 sets of 10 and difficulty on the last set.

Make whatever adjustments are needed to accomplish your workout.


Happy  lifting!

#helpYOUgetGAINS 
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Wednesday, November 16, 2016

Leucine is King: Make Your Own Super Milk for Super Muscle Gains

1-3 Cups of Whole Milk (Lactose Free if necessary)
5 – 10 grams of BCAA’s 2:1:1
1 serving of digestive enzymes
1 gram of Colostrum in capsules or power
1 – 3 grams of HMB

Optional :  
100 mg of Lactoferrin
2 tablespoons of Lecithin
2 grams of Glycine
2 grams of Taurine
2 grams of Lysine (increases L-Carnitine levels)

Flavoring of your choice.

The first 3 items are necessary. The next two supercharges your gains.


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Amino Acid Content of 1 Cup of Whole Milk

Source:
Milk, whole, 3.25% milkfat Nutrition Facts & Calories
https://nutritiondata.self.com/facts/dairy-and-egg-products/69/2
Nutrition facts and Information for Milk, whole, 3.25% milkfat. ... Nutritional Target Map for Milk, whole, 3.25% milkfat. This feature ... Amounts per 1 cup (244g) ...

Monday, November 14, 2016

Brain Injury Protection and Recovery Stack





Daily:
400 mg curcumin
2 g DHA
1 mg Pycnogenol
10 grams BHB

Sources:

Jonathan Oliver - Concussion Management and College Football - TCU Magazine






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Saturday, November 12, 2016

6/1 Wave Loading Method to New Gains


Start with 90% of your six rep max after a warm-up. After warm-up rest 2-3 minutes between sets.
6 reps 90% of 6RM
1 rep 80% of 1RM
6 reps 95%
1 rep 85% of 1RM
6 reps 100%
1 rep 90% of 1RM
6 reps 105%
1 rep 95% of 1RM
6 reps 110%

1 rep 100% of 1RM









Friday, November 11, 2016

Jamie Foxx’s Daily Workout Routine‏

50 pull ups (15, 15, 10, 10)
100 push-ups (50 + 50)
100 crunches 
Tyrin Turner of Menace II Society fame gave Jamie Foxx the formula for fitness. 


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Tuesday, November 1, 2016

Dr Peter Attia's “Fat shake” Recipe for Ketogenic Dieters

 “Fat shake” (In a blender: 8 oz heavy whipping cream, 8 oz sugar-free almond milk; 25 gm sugar-free hydrolyzed whey protein, 2-3 frozen strawberries)


Source:

What I actually eat (circa Q4 2011)