November 2018 Workout Plan - Combination Full Body and Bro Split Workout

Full Body + Body Part Focused Workout


Option 1:


Deadlift Variation

Squat Variation

Upper Press

Upper Pull

2 light and one work set.

10 sets of the focus muscle group.

Option 2:


100 reps each


Strength Band Romanian Deadlift

Ankle Weight Leg Extensions

Band Chest Press

Band Straight Arm Pulldown

Band Lateral Raises


Band Bicep Curl


Band Tricep Kickback


Band Face Pull 

10 sets of the focus muscle group.
 

Example:

Dumbbell Deadlift 1x10

Goblet Squat 1x20

Overhead Press 1x20

Pull-ups 1x10

Bench Press 10x10

 

Day 1 - Quad/Hamstring focus

Day 2 - Chest

Day 3 - Back

Day 4 - Shoulders

Day 5 - Biceps

Day 6 - Triceps

Testosterone Therapy - Royal Men's Medical Center
Great Service and Price - Tell them Michael Henry referred you. https://t.co/0HQkC961lN pic.twitter.com/pLPd4uTAOt

— #HelpYouGetGAINS (@helpYOUgetGAINS) September 26, 2017

Joint-Friendly Jumping Exercise https://t.co/zvcEpGhJzX

— #HelpYouGetGAINS (@helpYOUgetGAINS) July 29, 2018

Pushups on your toes imitate benchpress with 60-70% body weight, pushups on your knees imitate benchpress with 40-50% body weight. Apart from that, activation of muscles in both exercises is identical. #helpyougetgainshttps://t.co/wK903djMTP … https://t.co/ulZWV0334g …

— #HelpYouGetGAINS (@helpYOUgetGAINS) August 4, 2018

Testosterone Therapy - Royal Men's Medical Center
Great Service and Price - Tell them Michael Henry referred you. https://t.co/0HQkC961lN pic.twitter.com/pLPd4uTAOt

— #HelpYouGetGAINS (@helpYOUgetGAINS) September 26, 2017

RT @DrEades Low-carb diet burns more excess liver fat than low-calorie diet. Press: http://t.co/H4GVvm9evs Science: http://t.co/zrKGbsfjq2
— #HelpYouGetGAINS (@whey2muscle) January 1, 2015

Even a modest restriction of carbs reduces abdominal fat, intramuscular fat and increases insulin sensitivity http://t.co/td0VjjqKBJ
— Michael Eades, M.D. (@DrEades) December 17, 2014

When you lose excess body fat, where does it go? Press: http://t.co/lSSg3tAXFy Science: http://t.co/QHmgrVzs3T
— Michael Eades, M.D. (@DrEades) December 19, 2014

Ketogenic diets as an adjuvant cancer therapy: History and potential mechanism. Nice full text article. http://t.co/8jNnR6DYqt
— Michael Eades, M.D. (@DrEades) December 31, 2014

Tabitha's Butt And Leg Blaster Workout - https://t.co/yNqDnMnXmI pic.twitter.com/zk431M4VWO
— Beast Sports (@BeastSports) December 19, 2014

The 11 most destructive nutrition lies ever told http://t.co/iT75LJVnAp
— Tim Noakes (@ProfTimNoakes) December 20, 2014

Yup, “Ancient Sea Salt” would be a scientifically accurate branding for ordinary table salt.

— Neil deGrasse Tyson (@neiltyson) August 16, 2015

The 50 cheapest countries to retire to

Universal Nutrition Animal PM The Nighttime Anabolic Recovery Stack Supplement

Universal Nutrition N1-T Dietary Supplement, Natural Hormone Enhancer

Natural testosterone formula. Advanced test-stim complex. Maximum absorption. Patented LJ-100. Natural test complex. N1-T: Natural testosterone formula. N1-T is a complete and potent pro-testosterone formula that harnesses the power of three special extracts of tribulus (protodioscin), patented longjack (Eurypeptides), and avena (avenacosides A and B). The ingredients in N1-T have been shown in actual human clinical trials to nearly double testosterone, increase free testosterone, decrease SHBG (sex hormone binding globulin), increase IGF-1, and modulate cortisol levels. With an increase in total and free testosterone, you can expect more from your body and from your training. SO the next time you're looking to add gains, train hard and look to N1-T. (These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.)

Sparta Nutrition Kraken Pre Workout Powder - Best Pre-Workout for Men/Women, Nitric Oxide Booster & Nootropic Drink to Increase Energy, Focus

Kraken: Pre-Workout Primer's Redefined

Kraken is a pre-workout powder supplement that was specifically formulated to help increase energy, maximize focus, and enhance your muscular endurance through an increase in nitric oxide production. No other pre-workout can match up to Kraken:

What's In Kraken?

L-Citrulline & Beta-Alanine: Kraken utilizes a whopping 4g L-Citrulline to maximize Nitric Oxide production and the clinically validated 3.2g of Beta-Alanine to increase muscular endurance. Maximizing your pump and endurance helps improve lean muscle mass gains since you can train harder for even longer.

Vaso-6: The N.O. muscle pump king, Vaso-6 is a patented extract of Green Tea, specifically standardized for itâ€s Gallate-Enhanced Oligomers. These oligomers are extremely potent nitric oxide precursors, allowing for skin-tearing pumps and vascularity.

TeaCrine: Unlike other pre-workouts that really on dangerous amounts of caffeine, Kraken provides both caffeine and TeaCrine. TeaCrine is unique in that your body does not build up a tolerance to it. TeaCrine also helps increase mood and overall well-being.

HydroMax Glycerol: To further enhance the effects of L-Citrulline and Vaso-6, Kraken contains HydroMax glyerol to promote better cellular hydration. A more hydrated muscle can contract better, further improving upon muscle endurance and pumps.

7 Delicious Flavors
Bombsicle, Cotton Candy, Rainbow Candy, Sex on the Beach, Sour Gummy Bear, Pink Bursts and Watermelon Rancher. Which is your go-to?

• TOP-RATED PRE-WORKOUT SUPPLEMENT - Experience the year's hottest fitness Pre-Workout. KRAKEN has been the most talked about Pre-Workout powder and energy drink supplement with users raving about the incredible energy, tunnel-vision focus and performance benefits. You wonâ€t regretting trying a tub of what many call the best pre-workout powder supplement on the market.
• ENDLESS ENERGY - Kraken will bring the mind-muscle connection to another level utilizing a scientifically crafted blend of unique nootropic ingredients that yield a neurosensory experience like no other for increased focus and cognition. Whereas other ingredients utilize a few ingredients at mediocre dosages, Kraken uses 6 ingredients to enhance your cognition and drive.
• NITRIC OXIDE BOOSTER - With large doses of L-Citrulline, HydroMax, and the new patented Vaso-6, Nitric Oxide levels are boosted and maintained to provide enhanced blood flow to your muscles for skin-tearing muscle pumps and vascularity. The increase in nitric oxide makes this pre-workout booster the complete option, whereas other pre-workouts require “stacks†to get the job done.
• MUSCULAR ENDURANCE - Not only do the N.O. Pump ingredients in Kraken provide better blood flow for muscle pumps, but ingredients like L-Citrulline & Vaso-6 also help maximize muscular endurance, allowing you to get in extra sets and reps that you didnâ€t think were possible. The result? More lean muscle mass and enhanced fat loss from training.
• CLINICALLY DOSED - While some competitors try to cut cost by using inferior dosages of key pre-workout energizing ingredients, Kraken is a clinically dosed pre-workout supplement that use scientifically validated ingredients that have been shown to increased endurance, focus, and strength. Utilizing higher quality patented ingredients makes Kraken one of the most premium pre-workout powders on the market. Absolutely no corners are cut.

Study Links: MK-677, an orally active growth hormone secretagogue

J Clin Endocrinol Metab. 1996 Dec;81(12):4249-57.

Stimulation of the growth hormone (GH)-insulin-like growth factor I axis by daily oral administration of a GH secretogogue (MK-677) in healthy elderly subjects.

Chapman IM¹, Bach MA, Van Cauter E, Farmer M, Krupa D, Taylor AM, Schilling LM, Cole KY, Skiles EH, Pezzoli SS, Hartman ML, Veldhuis JD, Gormley GJ, Thorner MO.

https://www.ncbi.nlm.nih.gov/pubmed/8954023


MK-677 produced significant increases in fasting glucose (5.4 +/- 0.3 to 6.8 +/- 0.4 mmol/L at 4 weeks; P < 0.01 vs. baseline) and IGF-binding protein-3. Circulating cortisol concentrations did not change, and PRL concentrations increased 23%, but remained within the normal range. Once daily treatment of older people with oral MK-677 for up to 4 weeks enhanced pulsatile GH release, significantly increased serum GH and IGF-I concentrations, and, at a dose of 25 mg/day, restored serum IGF-I concentrations to those of young adults.


=================================================================


J Clin Endocrinol Metab. 1998 Feb;83(2):320-5.

MK-677, an orally active growth hormone secretagogue, reverses diet-induced catabolism.

Murphy MG¹, Plunkett LM, Gertz BJ, He W, Wittreich J, Polvino WM, Clemmons DR.

https://www.ncbi.nlm.nih.gov/pubmed/9467534

=================================================================

J Clin Endocrinol Metab. 1998 Feb;83(2):362-9.

Two-month treatment of obese subjects with the oral growth hormone (GH) secretagogue MK-677 increases GH secretion, fat-free mass, and energy expenditure.

Svensson J¹, Lönn L, Jansson JO, Murphy G, Wyss D, Krupa D, Cerchio K, Polvino W, Gertz B, Boseaus I, Sjöström L, Bengtsson BA.

https://www.ncbi.nlm.nih.gov/pubmed/9467542

=================================================================

J Clin Endocrinol Metab. 1997 Oct;82(10):3455-63.

Oral administration of growth hormone (GH) releasing peptide-mimetic MK-677 stimulates the GH/insulin-like growth factor-I axis in selected GH-deficient adults.

Chapman IM¹, Pescovitz OH, Murphy G, Treep T, Cerchio KA, Krupa D, Gertz B, Polvino WJ, Skiles EH, Pezzoli SS, Thorner MO.

https://www.ncbi.nlm.nih.gov/pubmed/9329386

Calories and Macros Breakdown of One Gallon of Milk (GOMAD)

Comparison of the three.

GOMAD

2% Fat Milk

Fat-Free Milk

Whole Milk

Amino Acids in 1 Cup of Milk

12 Cups of Whole Milk Per Day

Amino Acids in 1 Cup of Whole Milk

Fasted Cardio Stack

Source:

The Truth About Fasted Cardio (Based On Facts) - MN Prime

mnprime.com/fasted-cardio-fat-loss/

U.S. Food and Drug Administration's (FDA's) Tainted Supplements database Study Reveals Unapproved Ingredients in Dietary Supplements

Study Reveals Unapproved Ingredients in Dietary Supplements

U.S. Food and Drug Administration's (FDA's) Tainted Supplements database 

Fighting the Fat: My Own Journey From 247 lbs to 195 lbs

I was in bad shape. I had no energy, no drive and I was constantly coughing. I was sleepy, my mind seemed foggy, my back ached and my arms and legs would swell to the point where I couldn't bend my fingers or knees.

When I got laid off, I thought who would hire me. I look like I would die on the job.

I decided to do whey shakes and low carb and it worked. I first combined the approach with walking then went to Kmart and put a weight bench in layaway. I really started making some gains in muscle, fat loss and confidence.

Thanks to craigslist I stepped up to olympic weights and a squat rack. I haven't looked back.



I had lots of protein shakes but primarily used:

Vitaminshoppe BodyTech
Body Fortress Whey
Syntrax Nectar
Iron-Tek Essential
Dymatize Elite Iso
Dymatize Elite XT
Optimum Nutrition Gold Standard
Isopure Zero Carb

My typical day:
6 a.m. - shake (pre-workout)
8 a.m. - shake (post-workout)
10 a.m. - shake
12 p.m. - shake
solid food the rest of the day

Here's some of numbers from my journey.

6/22/2009– weight 247lbs

Short of breath, sleep, low sex drive, hip pain, muscle spasms, feet, ankles and sometimes legs swelling, hands swelling, coughing, right shoulder and arm pain.

Cannot do push-ups. Painful shoulder.

Cannot do pull-ups.

Started walking on treadmill.

10/1/2009 - Started weight training.

Cannot do push-ups.

11/30/2009 – MAX: bench press 175lbs

Curl 91.5lbs

12/7/2009 - MAX: bench press 195lbs x 2

1/1/2010- weight 229lbs

1/17/2010 – measurement – abdomen 48

1/17/2010 – past carbohydrate history (weight loss per week)

22 grams per day lost 6lbs

95/day lost 5lbs

110/day lost 1lb

115/day lost 3.5lbs (with exercise)

150/day lost 1lb

2/22/2010 - measurements

Chest 46

Abdomen 46

Left Bicep 14.5

Right Bicep 15.5

Right Thigh 22

Left Thigh 21

2/23/2010 –started working out left bicep and tricep on a second day to even out the size with the right arm.

3/8/2010 –started Muscle and Fitness 4-week Strength Band Workout

Surprisingly, I was extremely sore after these workouts.

3/22/2010 – measurements

Chest 41

Abdomen 46

Left Bicep 17

Right Bicep 17

Neck 17

4/1/2010 –started TABATA HIIT workouts (4 minutes)

4/2/2010 – Able to do push-ups again!

5/17/2010 - First time using chains with ez-bar curls

5/18/2010 - MAX: chins 2

Note: negative-accentuated technique [one second up/six seconds down]

Note: "After [a series of full-range reps] you'll find it impossible to do a complete repetition. But that does not mean the biceps muscle is completely exhausted. You'll find with some effort that you are still able to get a few half repetitions...and when you can no longer do the half movements, you'll find you can do a couple of quarter repetitions."

5/26/2010 - MAX: bench press 225lbs

6/1/2010 – Adopted new workout philosophy. From books Muscle Logic and Get Huge in a Hurry. Morning cardio on empty stomach.

Example: 15 minutes circuit

Pull-ups/Bench Press/Squat-Press

Treadmill wearing weighted vest.

7/12/2010– weight 213 lbs.

7/16/2010 – Did 20 push-ups and 5 pull-ups straight.

8/5/2010 – Did 7 pull-ups straight.

8/8/2010 – Did 25 push-ups straight.

8/15/2010 – measurements

Chest 46

Abdomen 41

Left Bicep 16

Right Bicep 16

Right Thigh 24

Left Thigh 24

9/20/2010– weight 205 lbs.

I am able to button my USAF BDU pants again.

11/13/2010 –measurements

Chest 40

Abdomen 42

Left Bicep 17.5

Right Bicep 17

11/13/2010– weight 195 lbs.

12/19/2010 - MAX: Curl 123 lbs x 1

12/25/2010 – Did 30 push-ups straight.

6/14/2011 – able to fit size 34 waist pants, down from 46 inch pants size.

Some of the numbers and dates don't seem to jive for me but I put them in here as logged them in my journal.

I stopped typing in my journal here. I need to update it so I can update you.