Tuesday, December 8, 2015

Alan Thrall - The Best Program Ever Created - Three Day Strength Training Split



Lift Type
Day 1
Day 2
Day 3
Explosive
Box Jumps – 4x2
Clapping Push Ups -3x3
Bounds * - 6x1
Main
Squats – 5x5
Bench Press – 5x5
Deadlifts – 5x5
Assistance
Lunges – 4x10
Stiff Leg DL – 4x10
Barbell Overhead Press – 4x10
Pull ups – 4x10
Front Squats – 4x10
Barbell Rows – 4x10

* Bounds are Jumping Forward as far as you can.



Tips:
1) Everyday should build on the last training session. More weights, more sets or less resting between sets.
2) You should have a reason for doing every exercise in your routine.
3) Experiment and find out what works for you and what doesn't.


















Posted by at
Labels: , , , , , , , , , , , , , ,

Monday, December 7, 2015

Dr. Stephen Sinatra's "Awesome Foursome" Heart Health Stack

Coenzyme Q10 (CoQ10)

  50 to 100 mg / day

L-Carnitine

 1,000 to 1,500 mg in divided doses daily

Magnesium

 400 mg daily with meals

D-Ribose

  5 g daily pre-workout

  

People often ask how I built such sick biceps peak. Watch my biceps peak superset video: https://t.co/ufrRxEF0dt pic.twitter.com/QE4tgGUxYA


Posted by at
Labels: , , , , , ,

Workouts - 12/3/15 Thru 12/6/15

mthenry tracked Workout for 217 pts  Dec 7, 2015
  • Light Walking (secondary e.g. commute, on the job, etc)
    • 07:00:00 84
  • Hammer Dumbbell Curl
    • 30 lb x 10 reps 19
    • 30 lb x 10 reps 19
    • 30 lb x 10 reps 19
    • 30 lb x 10 reps 19
    • 30 lb x 10 reps 19
    • 30 lb x 10 reps 19
    • 30 lb x 10 reps 19
  mthenry tracked Workout for 192 pts Dec 6, 2015
  • Light Walking (secondary e.g. commute, on the job, etc)
    • 10:00:00 120
  • Standing Zottman Dumbbell Curls
    • 30 lb x 10 reps 24
    • 30 lb x 10 reps 24
    • 30 lb x 10 reps (PR) 24
  mthenry tracked Workout for 472 pts Dec 5, 2015
  • Light Walking (secondary e.g. commute, on the job, etc)
    • 05:00:00 60
  • Barbell Deadlift
    • 135 lb x 1 reps 36
    • 135 lb x 1 reps 36
    • 135 lb x 1 reps 36
    • 135 lb x 1 reps 36
    • 135 lb x 1 reps 36
  • Barbell Shrug
    • 135 lb x 5 reps 24
    • 135 lb x 5 reps 24
    • 135 lb x 5 reps 24
    • 135 lb x 5 reps 24
    • 135 lb x 5 reps 24
  • Hammer Dumbbell Curl
    • 30 lb x 10 reps 19
    • 30 lb x 10 reps 19
    • 30 lb x 10 reps 19
    • 30 lb x 10 reps 19
  • Cable Rope Overhead Triceps Extension
    • 30 lb x 10 reps 9
    • 30 lb x 10 reps 9
    • 30 lb x 10 reps 9
    • 30 lb x 10 reps 9
.
mthenry tracked Workout for 697 pts Dec 3, 2015
  • Stair Machine
    • 00:34:00 (PR) 166
  • Running (Intervals/Sprints)
    • 00:00:30 | 18 yd | walk 5
    • 00:00:30 | 40 yd | run 5
    • 00:00:30 | 18 yd | walk 5
    • 00:00:30 | 40 yd | run 5
    • 00:00:30 | 18 yd | walk 5
    • 00:00:30 | 40 yd | run 5
    • 00:00:30 | 18 yd | walk 5
    • 00:00:30 | 40 yd | run 5
    • 00:00:30 | 18 yd | walk 5
    • 00:00:30 | 40 yd | run 5
    • 00:00:30 | 18 yd | walk 5
    • 00:00:30 | 40 yd | run 5
    • 00:00:30 | 18 yd | walk 5
    • 00:00:30 | 40 yd | run 5
    • 00:00:30 | 18 yd | walk 5
    • 00:00:30 | 40 yd | run 5
    • 00:00:30 | 18 yd | walk 5
    • 00:00:30 | 40 yd | run 5
    • 00:00:30 | 18 yd | walk 5
    • 00:00:30 | 40 yd | run 5
  • Band Pull Aparts
    • 25 reps | 1/2-inch band 16
    • 25 reps | 1/2-inch band 16
    • 25 reps | 1/2-inch band 16
    • 25 reps | 1/2-inch band 16
  • Standing Barbell Shoulder Press (OHP)
    • 45 lb x 5 reps 49
    • 45 lb x 5 reps 49
    • 55 lb x 5 reps 53
    • 65 lb x 5 reps 56
    • 75 lb x 5 reps 60
    • 85 lb x 5 reps 64
  • Light Walking (secondary e.g. commute, on the job, etc)
     
     
    • 03:00:00
Posted by at
Labels: , , ,

Wednesday, December 2, 2015

#WorkoutWednesday - 12/2/15 Workout - Cardio - Legs/Back

Walking (treadmill)
00:12:00 || .25 mi
 
Running (Intervals/Sprints) 30 second walk 30 second run
00:00:30 || 18 yd || walk
00:00:30 || 40 yd || run
00:00:30 || 18 yd || walk
00:00:30 || 40 yd || run
00:00:30 || 18 yd || walk
00:00:30 || 40 yd || run
00:00:30 || 18 yd || walk
00:00:30 || 40 yd || run
00:00:30 || 18 yd || walk
00:00:30 || 40 yd || run
00:00:30 || 18 yd || walk
00:00:30 || 40 yd || run
00:00:30 || 18 yd || walk
00:00:30 || 40 yd || run
00:00:30 || 18 yd || walk
00:00:30 || 40 yd || run
00:00:30 || 18 yd || walk
00:00:30 || 40 yd || run
00:00:30 || 18 yd || walk
00:00:30 || 40 yd || run
 
Goblet Squat (dumbbell)
50 lb x 3 reps
50 lb x 3 reps
50 lb x 3 reps
50 lb x 3 reps
50 lb x 3 reps
 
Romanian Deadlift
135 lb x 3 reps
135 lb x 3 reps
135 lb x 3 reps
135 lb x 3 reps
135 lb x 3 reps
 
Suspension Trainer Inverted Rows
12 reps
12 reps
 
One-Arm Dumbbell Row
50 lb x 12 reps
50 lb x 12 reps
50 lb x 12 reps
50 lb x 12 reps
 
Bent Over Barbell Row
135 lb x 12 reps
135 lb x 12 reps
 
Lat Pulldown
50 lb x 12 reps
50 lb x 12 reps
 
Face Pull
30 lb x 12 reps
30 lb x 12 reps
 
 
Posted by at
Labels: , , , , , ,

Tuesday, December 1, 2015

My November 2015 Training Plan

It was pretty simple. Cardio three days and strength training 2 days. I thought I would post it for historical purposes here.

December will be posted next since November is gone.

Posted by at
Labels: , , , , , ,

Recent Workouts - 11/25/15 thru 12/1/15

  • Crunch
    • 60 reps (PR) 30
  • Walking (treadmill)
    • 00:06:00 | 0.1 mi 5
  • Running (Intervals/Sprints)
    • 00:00:30 | 0 yd | walk 5
    • 00:00:30 | 0 yd | run 5
    • 00:00:30 | 0 yd | walk 5
    • 00:00:30 | 0 yd | run 5
    • 00:00:30 | 0 yd | walk 5
    • 00:00:30 | 0 yd | run 5
    • 00:00:30 | 0 yd | walk 5
    • 00:00:30 | 0 yd | run 5
    • 00:00:30 | 0 yd | walk 5
    • 00:00:30 | 0 yd | run 5
    • 00:00:30 | 0 yd | walk 5
    • 00:00:30 | 0 yd | run 5
    • 00:00:30 | 0 yd | walk 5
    • 00:00:30 | 0 yd | run 5
    • 00:00:30 | 0 yd | walk 5
    • 00:00:30 | 0 yd | run 5
    • 00:00:30 | 0 yd | walk 5
    • 00:00:30 | 0 yd | run 5
    • 00:00:30 | 0 yd | walk 5
    • 00:00:30 | 0 yd | run 5

  mthenry tracked Workout for 517 pts Nov 30, 2015
  • Dumbbell Flyes
    • 20 lb x 25 reps 21
    • 20 lb x 25 reps 21
    • 20 lb x 25 reps (PR) 21
  • Crunch
    • 25 reps 12
    • 25 reps 12
    • 25 reps 12
  • Walking (treadmill)
    • 00:05:00 | 0.1 mi 5
  • Running (Intervals/Sprints)
    • 00:00:10 | 40 yd | run 5
    • 00:00:10 | 40 yd | run 5
    • 00:00:10 | 40 yd | run 5
    • 00:00:10 | 40 yd | run 5
    • 00:00:10 | 40 yd | run 5
    • 00:00:10 | 40 yd | run 5
    • 00:00:10 | 40 yd | run 5
    • 00:00:10 | 40 yd | run 5
    • 00:00:10 | 40 yd | run 5
    • 00:00:10 | 40 yd | run 5
  • Band Pull Aparts
    • 5 reps | 1/2-inch band 5
    • 15 reps | 1/2-inch band 9
  • Machine Bench Press
    • 40 lb x 30 reps 31
    • 40 lb x 30 reps 31
    • 40 lb x 30 reps 31
    • 40 lb x 30 reps 31
    • 40 lb x 30 reps 31
    • 40 lb x 30 reps 31
    • 40 lb x 30 reps 31
  • Triceps Pushdown - Rope Attachment
    • 30 lb x 25 reps 11
    • 30 lb x 25 reps 11
    • 30 lb x 25 reps 11
    • 30 lb x 25 reps 11
    • 30 lb x 25 reps 11
    • 30 lb x 25 reps 11
    • 30 lb x 25 reps 11
    • 30 lb x 25 reps 11
  • Hammer Dumbbell Curl
    • 30 lb x 25 reps 22
    • 30 lb x 25 reps 22

  mthenry tracked Workout for 84 pts Nov 30, 2015
  • Light Walking (secondary e.g. commute, on the job, etc)
    • 07:00:00 84

  mthenry tracked Workout for 160 pts Nov 29, 2015
  • Light Walking (secondary e.g. commute, on the job, etc)
    • 06:00:00 72
  • Hammer Dumbbell Curl
    • 30 lb x 25 reps 22
    • 30 lb x 25 reps 22
    • 30 lb x 25 reps 22
    • 30 lb x 25 reps 22
  mthenry tracked Workout for 1,420 pts Nov 28, 2015
  • Cable Rope Overhead Triceps Extension
    • 20 lb x 30 reps 11
    • 20 lb x 30 reps 11
    • 20 lb x 30 reps 11
    • 20 lb x 30 reps 11
    • 20 lb x 30 reps 11
    • 20 lb x 30 reps 11
    • 20 lb x 30 reps 11
    • 20 lb x 30 reps 11
    • 20 lb x 30 reps 11
    • 20 lb x 30 reps 11
  • Triceps Pushdown - Rope Attachment
    • 20 lb x 30 reps 11
    • 20 lb x 30 reps 11
    • 20 lb x 30 reps 11
    • 20 lb x 30 reps 11
    • 20 lb x 30 reps 11
    • 20 lb x 30 reps 11
    • 20 lb x 30 reps 11
    • 20 lb x 30 reps 11
    • 20 lb x 30 reps 11
    • 20 lb x 30 reps 11
  • Tricep Dumbbell Kickback
    • 15 lb x 10 reps 21
    • 15 lb x 10 reps 21
    • 15 lb x 10 reps 21
    • 15 lb x 10 reps 21
    • 15 lb x 10 reps 21
    • 15 lb x 10 reps 21
    • 15 lb x 10 reps 21
    • 15 lb x 10 reps (PR) 21
  • Dumbbell One-Arm Triceps Extension
    • 20 lb x 10 reps 17
    • 20 lb x 10 reps 17
    • 20 lb x 10 reps 17
    • 20 lb x 10 reps (PR) 17
  • Barbell Deadlift
    • 135 lb x 3 reps 53
    • 135 lb x 3 reps 53
    • 135 lb x 3 reps 53
  • Romanian Deadlift
    • 135 lb x 3 reps 41
    • 135 lb x 3 reps 41
    • 135 lb x 3 reps 41
  • Sumo Deadlift
    • 135 lb x 3 reps 53
    • 135 lb x 3 reps 53
    • 135 lb x 3 reps 53
  • Goblet Squat (dumbbell)
    • 50 lb x 3 reps 26
    • 50 lb x 3 reps 26
    • 50 lb x 3 reps 26
  • Standing Barbell Shoulder Press (OHP)
    • 45 lb x 3 reps 39
    • 45 lb x 3 reps 39
    • 45 lb x 3 reps 39
    • 50 lb x 3 reps 41
    • 55 lb x 3 reps 42
    • 60 lb x 3 reps 44
    • 65 lb x 3 reps 45
    • 70 lb x 3 reps 47
    • 80 lb x 3 reps 50
  • Stair Machine
    • 00:06:00 29
  • Running (Intervals/Sprints)
    • 00:00:10 | 0 yd | sprint 5
    • 00:00:10 | 0 yd | sprint 5
    • 00:00:10 | 0 yd | sprint 5
    • 00:00:10 | 0 yd | sprint 5
    • 00:00:10 | 0 yd | sprint 5
    • 00:00:10 | 0 yd | sprint 5
 
  mthenry tracked Workout for 1,060 pts Nov 26, 2015
  • Body Weight Squat
    • 10 reps 15
    • 10 reps 15
    • 10 reps 15
    • 25 reps 39
    • 30 reps 46
    • 30 reps 46
    • 30 reps 46
  • Suspension Trainer Inverted Rows
    • 30 reps 48
  • Hammer Dumbbell Curl
    • 12 lb x 30 reps 20
    • 20 lb x 30 reps 22
    • 30 lb x 20 reps 21
    • 50 lb x 10 reps (PR) 21
  • Barbell Deadlift
    • 135 lb x 3 reps 53
    • 135 lb x 3 reps 53
  • Hammer Dumbbell Curl
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
  mthenry tracked Workout for 898 pts Nov 25, 2015
  • Stair Machine
    • 00:33:55 (PR) 166
  • Running (Intervals/Sprints)
    • 00:00:10 | 0 mi | walk 5
    • 00:00:10 | 0 mi | walk 5
    • 00:00:10 | 0 mi | walk 5
    • 00:00:10 | 0 mi | walk 5
    • 00:00:10 | 0 mi | walk 5
    • 00:00:10 | 0 mi | walk 5
    • 00:00:10 | 0 mi | walk 5
  • Standing Barbell Shoulder Press (OHP)
    • 45 lb x 7 reps 54
    • 45 lb x 7 reps 54
    • 50 lb x 7 reps 56
    • 55 lb x 7 reps 58
    • 60 lb x 7 reps 60
    • 65 lb x 7 reps 62
  • Trap Bar Deadlift
    • 210 lb x 2 reps 64
    • 260 lb x 1 reps 73
    • 280 lb x 1 reps 84
    • 300 lb x 1 reps 96
  • Light Walking (secondary e.g. commute, on the job, etc)
    • 03:00:00
Posted by at
Labels:
Subscribe to: Posts (Atom)