My January 2017 Workout Plan

"Your mind will take the shape of what you frequently hold in thought, for the human spirit is colored by such impressions." – Marcus Aurelius

Having trouble with my left knee so will be doing occlusion training on leg exercises until healed.

Training Rules:

Hypertrophy

        Load (% of 1 Rep Max – 1RM) 50-80%

        Reps 6-12

        Sets 3-10

        Rest between sets 1 – 3 minutes

Power

        Load (% of 1 Rep Max – 1RM) 40-60%

        Reps 1-5

        Sets 3-5

        Rest between sets 2 – 6 minutes

Strength

        Load (% of 1 Rep Max – 1RM) 80-90%

        Reps 1-5

        Sets 4-7

        Rest between sets 3 – 6 minutes

Endurance

        Load (% of 1 Rep Max – 1RM) 30-50%

        Reps 20-50

        Sets 2-4

        Rest between sets 1 – 2 minutes

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— Life Extension (@LifeExtension) January 6, 2017

People often say that motivation doesn't last. Well, neither does bathing. That's why we recommend it daily. –Zig Ziglar

7/13/15 Workout - Power Day 3x3

Walking (treadmill)

6 minutes

Band Pull Aparts

15 reps || 1-inch band

Elbow-Supported Dumbbell External Rotation

2.5 lb x 10 reps

Dumbbell Side-Lying Internal Rotation

2.5 lb x 10 reps

Barbell Bench Press

45 lb x 3 reps

45 lb x 3 reps

105 lb x 3 reps

105 lb x 3 reps

105 lb x 3 reps

Trap Bar Deadlift

140 lb x 3 reps

140 lb x 3 reps

140 lb x 3 reps

Barbell Squat

105 lb x 3 reps

105 lb x 3 reps

105 lb x 3 reps

Standing Barbell Shoulder Press (OHP)

45 lb x 3 reps

45 lb x 3 reps

45 lb x 3 reps

Rep Range and Rep Speed Science

GOAL	Reps	Rep Speed	% of 1RM	Muscle Fibers	Rest Periods
Size	8-12	Slow	70-80	Fast	1-2 minutes
Strength	3-6	Average	85-100	Fast	3-4 minutes
Power	3-8	Fast	50-80	Fast	2-3 minutes
Endurance	12-30	Average	50-70	Slow	Less than 1 minute
Cutting	6-30	Average	50-85	Slow and Fast	30 seconds

Source Citation (MLA 7^th Edition)

McCray, Brad, and Jim Stoppani. "Science of a rep: breaking down the foundation of bodybuilding." Flex Nov. 2009: 142+.

Beginner Kettlebell Workshop DVD  
 

Aggressive Strength Testosterone Booster -Estrogen Control Combo 

Testosterone Therapy - Royal Men's Medical Center 

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— #HelpYouGetGAINS (@helpYOUgetGAINS) October 14, 2017

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Further Reading:

Understanding Muscle Fiber Types. - Bodybuilding.com

https://www.bodybuilding.com/fun/kelly13.htm

Mar 8, 2007 - There Are Three Primary Muscle Fiber Types In Humans: ... chain isoforms I, IIa and IIxcorresponding with muscle fiber types I, IIA, and IIB. ... meaning they don't contract as fast or contract with the same level of force as type II ...

The Role of Fiber Types in Muscle Hypertrophy - Lookgreatnaked.com

www.lookgreatnaked.com/.../the_role_of_fiber_types_in_muscle_hypertrophy.pdf

by BJ Schoenfeld - ‎Related articles

ACCEPTED FOR PUBLICATION. The Role of Fiber Types in Muscle Hypertrophy: Implications for Loading Strategies. Dan Ogborn. Brad J. Schoenfeld ...