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.

#helpYOUgetGAINS 
Twitter: @helpYOUgetGAINS
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RxBar Real Food Protein Bars Variety Pack, 5 Flavor, 1.83 Ounce Bars (Pack of 10)

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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 
Twitter: @helpYOUgetGAINS
Fitocracy: helpYOUgetGAINS

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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

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.

#helpYOUgetGAINS 
Twitter: @helpYOUgetGAINS
Fitocracy: helpYOUgetGAINS

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Up against the wall. pic.twitter.com/FaucywRPNt

— Jess Taras (@jesstaras) November 19, 2016

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) ...

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

Dominic D’Agostino - http://superhumanradio.com/shr-1330-best-practices-for-using-ketone-salts-for-dieting-performance-and-therapeutic-purposes.html

⚠️ SUPPLEMENTS 💊 Worth recognizing what may be effective in some cases and what's not even worth a conversation ❌ pic.twitter.com/ZAJM2uMtNg

— Yann Le Meur (@YLMSportScience) June 12, 2016

#helpYOUgetGAINS 

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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

#helpYOUgetGAINS 

Get your bodybuilding stack at Piping Rock Supplements!

RxBar Real Food Protein Bars Variety Pack, 5 Flavor, 1.83 Ounce Bars (Pack of 10)

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

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. 

Hard Iron Labs 

Source: The Four Hour Workweek Podcast

Get your bodybuilding stack at Piping Rock Supplements!

IS FASTED CARDIO ACTUALLY AN EFFECTIVE METHOD FOR FAT LOSS?

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

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)

Circa 1900: The no-breakfast plan and the fasting-cure https://t.co/bXBePAPsGP #IntermittentFasting pic.twitter.com/AyvdFkTBJk

— #HelpYouGetGAINS (@helpYOUgetGAINS) December 1, 2016