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Post by oldnavy on Jan 22, 2010 10:22:13 GMT -5
Friday, January 22, 2010
Weight: 156.0
Widow-Maker Power Workout: A Four-Week Plan
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:
Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.
On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!
The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.
Today I did Legs and Calves
Lunges 6 x 6 x 135 pounds, 1 x 20 x 115 pounds (reps are both legs)
Seated Leg Curls 6 x 6 x 135 pounds
Wide Stance Squats 6 x 6 x 175 pounds, 1 x 50 x 150 pounds (Same weight as last time. Tough)
Dumbbell Stiff Leg Dead Lifts 6 x 6 x 35 pound dumbbells
Step Ups (Step up, one leg at a time, on a high bench or aerobic step) 6 x 6
Seated Calves 3 x 15 x 100 pounds
Plus 20-minutes of moderate speed cardio and 125 crunches
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator Nytric EFX PRO Vascularity and Muscle-Pump Intensifier CELL RUSH Post Workout Muscle Cell Re-fueling System LBA PRO Liquid Amino Acid and Protein Complex LG5 PRO Liquid Glutamine and Cell Volumizer NF-PRO 100% Pro-Grade Whey Protein
I'm feeling a little under the weather with a head cold. I toughed it out anyway.
Old Navy
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Post by oldnavy on Jan 25, 2010 11:09:09 GMT -5
Monday, January 25, 2010
Weight: 156.0
Widow-Maker Power Workout: A Four-Week Plan
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:
Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.
On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!
The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.
Today I did Back and Biceps
Reverse Grip Barbell Row, 6 x 6 x 150 pounds, 1 X 20 x 125 pounds
Medium Grip Pull Down, 6 x 6 x 125 pounds, 1 X 20 x 120 pounds
Dead Lifts 6 x 6, 1 X 30 I didn't do this exercise today as I am still nursing a slightly sore back.
Instead I did bent-over dumb bell rows.
Bent-Over Dumb Bell Rows, 6 x 6 x 35 pounders, 1 x 30 x 30 pounders
Barbell Curls, 4 x 6 x 50 pounds
Preacher Curls, 4 x 10 x 50 pounds
20 minutes of moderate cardio and 125 crunches
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator Nytric EFX PRO Vascularity and Muscle-Pump Intensifier CELL RUSH Post Workout Muscle Cell Re-fueling System LBA PRO Liquid Amino Acid and Protein Complex LG5 PRO Liquid Glutamine and Cell Volumizer NF-PRO 100% Pro-Grade Whey Protein
I am lifting heavy and staying strong. Good training plan.
Old Navy
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Post by Tim Wescott on Jan 25, 2010 21:00:58 GMT -5
I like this setup Scott...........the only thing tougher than a widowmaker set of squats are the people who do them.
Stay on point bud!! #arockon6ha#
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Post by oldnavy on Jan 27, 2010 16:52:21 GMT -5
I like this setup Scott...........the only thing tougher than a widowmaker set of squats are the people who do them. Stay on point bud!! #arockon6ha# Thank you Tim. Even though I'm a personal trainer and do this plan with my client/training partner, it's nice to be encouraged. I spend a lot of my time as Fitness Director at the YMCA helping and encouraging others.
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Post by oldnavy on Jan 27, 2010 16:53:29 GMT -5
Wednesday, January 27, 2010
Weight: 155.8 pounds
Widow-Maker Power Workout: A Four-Week Plan
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:
Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.
On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!
The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.
Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.
Do Cardio on off days from weights, 20 minutes of HITT or intervals. Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 minutes being interval or HITT.
Today I did Legs and Calves:
Leg Press, 6 x 6 x 290 pounds, 1 X 40 x 250 pounds
Squats, 6 x 6 x 195 pounds, 1 X 30 x 155 pounds
Hack Squat, 6 x 6 x 180 pounds, 1 X 20 x 155 pounds
Seated Leg Curls, 5 x 8 x 165 pounds
Leg Extensions, 4 x 10 x 130 pounds
Seated Calve Raises, 3 x 20 x 165 pounds
Crunches, 5 x 20 reps
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator Nytric EFX PRO Vascularity and Muscle-Pump Intensifier CELL RUSH Post Workout Muscle Cell Re-fueling System LBA PRO Liquid Amino Acid and Protein Complex LG5 PRO Liquid Glutamine and Cell Volumizer NF-PRO 100% Pro-Grade Whey Protein
Man, I didn't think adding 5 pounds to every exercise was a big deal. My legs were toast after this session.
Old Navy
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Post by oldnavy on Jan 29, 2010 10:02:42 GMT -5
Friday, January 29, 2010
Weight: 156.0 pounds
Widow-Maker Power Workout: A Four-Week Plan
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:
Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.
On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!
The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.
Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.
Do Cardio on off days from weights, 20 minutes of HITT or intervals. Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 minutes being interval or HITT.
Today was Chest, Triceps and Shoulders
Incline Bench Dumbbell Press 6 x 6 x 55.0 pound dumb bells, 1 X 20 x 50 pound dumb bells. This exercise got my attention.
Flat Bench Dumbbell Press 6 x 6 x 60 pound dumb bells, 1 X 20 x 50 pound dumb bells
High Pulls (wide grip upright row, but you pull to the forehead), 4 x 4 x 80 pounds
Heavy Laterals, 3 x 8 x 25.0 pound dumb bells
Press Down, 4 x 10 x 70 pounds (rope, v-bar, straight bar)
Decline Dumbbell or Barbell Extensions, 4 X 8 x 50 pound fixed barbell
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator Nytric EFX PRO Vascularity and Muscle-Pump Intensifier CELL RUSH Post Workout Muscle Cell Re-fueling System LBA PRO Liquid Amino Acid and Protein Complex LG5 PRO Liquid Glutamine and Cell Volumizer NF-PRO 100% Pro-Grade Whey Protein
After upping the weights on the first two exercises, I didn't have enough left to up the weights for any of the others. This plan is ending soon. Maybe not soon enough. Ha.
Old Navy
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Post by Tim Wescott on Jan 30, 2010 7:04:44 GMT -5
Hey,everyday can`1t be perfect Scott! As long as you gave it your all,then that`s enough.
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Post by oldnavy on Jan 30, 2010 15:02:57 GMT -5
Hey,everyday can`1t be perfect Scott! As long as you gave it your all,then that`s enough. You are so right. I always remind my PT clilents to leave their egos in the parking lot. It's not always how much they lift, but how much of their heart they put into the lift. I know my limits. I never run from a weight, but I do respect it. Old Navy
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Post by oldnavy on Feb 1, 2010 21:08:15 GMT -5
Monday, February 1, 2010
Weight: 155.0 pounds
Widow-Maker Power Workout: A Four-Week Plan, Final Week
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:
Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.
On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!
The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.
Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.
Do Cardio on off days from weights, 20 minutes of HITT or intervals. Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 minutes being interval or HITT.
Today I did Legs and Calves:
Leg Press, 6 x 6 x 250 pounds, 1 X 40 x 200 pounds
Squats, 6 x 6 x 200 pounds, 1 X 30 x 150 pounds
Hack Squat, 6 x 6 x 185 pounds, 1 X 20 x 160 pounds
Seated Leg Curls, 5 x 8 x 165 pounds
Leg Extensions, 4 x 10 x 135 pounds
Seated Calve Raises, 3 x 20 x 165 pounds
Crunches, 5 x 20 reps
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator Nytric EFX PRO Vascularity and Muscle-Pump Intensifier CELL RUSH Post Workout Muscle Cell Re-fueling System LBA PRO Liquid Amino Acid and Protein Complex LG5 PRO Liquid Glutamine and Cell Volumizer NF-PRO 100% Pro-Grade Whey Protein
I'm glad this great plan is nearly done. It was very tough.
Stand by next week for “The Phoenix,” A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
Old Navy
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Post by Tim Wescott on Feb 5, 2010 6:34:13 GMT -5
Insane leg day Scott!!
Keep it up buddy!
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Post by oldnavy on Feb 5, 2010 22:14:54 GMT -5
Insane leg day Scott!! Keep it up buddy! Thanks, but I found an error in my post. My squats were: 6 x 6 x 250 and 1 x 40 x 200. Tough, but not as tough as what I posted (6 x 6 x 200 and 1 x 40 x 250)
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Post by oldnavy on Feb 5, 2010 22:16:50 GMT -5
Friday, February 5, 2010
Weight: 154.0
We completed The Widow Maker program on Wednesday and did circuit training today to finish the week. The circuit training consisted of 8 sets of 8 reps of unassisted pull ups, unassisted dips, hanging leg lifts, crunches, push ups and 8 x 25 of skip rope. My training partner and I got through the eight sets and then spent 15 minutes boxing, with me holding the pads and my partner wearing the gloves. It was an arobic session.
On Monday, we start a new program called The Phoenix. Here it is:
“The Phoenix,” A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY ONE of Weight Training
Pull Ups, medium grip: as many sets as needed to get in 50 reps.
Dumbbell Row: 3 X 4-6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure).
Pull Down with V bar: 3 X 6.
Rack Dead Lifts: 2 X 4-6, 1 X 30.
Curls: 3 X 4-6 with last set as a drop.
Preacher Curl: 2 X 6-8 with burns on last set (burns are 1/4 reps at the mid point).
Dumbbell Bench/Flies: 3 X 10-12, Positive stroke is a press, negative stroke is a fly.
Upright Row, medium grip: 2 X 10-12.
Seated Triceps Extension: 2 X 10-12.
Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns).
Seated Leg Curl: 1 X 50-100.
Calf press: 1 X 50-100.
In each case, try to do the higher reps for each set.
This is a great change-of-pace plan and you should look forward to adding weights to every exercise over the four-weeks of The Phoenix.
DAY TWO of Weight Training
Squats: 4 x 8 1 x 30
Hack Squat: last set with static hold in the 1/2 position for 30 sec. 3 x 6
Lunges: last set do a drop to failure 3 x 6
Leg Curls: last set do slow 8-10 seconds of negative 3 x 6
Glute Ham Rises: If you don't have this equipment, you can substitute another ham string exercise 2 X 6
Seated Calf Rises: hold bottom and top 2 seconds 3 x 10
Standing Calf Rises: drop set on 2nd set to failure 2 X 30
Lat Pull Downs: 2 X 12
Cable Rows: 2 X 12
Cable Curls: 2 X 12
Peck Deck: 1 X 50-100
Machine Laterals: 1 X 50
Machine Triceps Extensions: 1 x 50
DAY THREE of Weight Training
Incline Dumbbell Press: 3 X 6 with last set a drop
Dips:
3 X 6 last set do burns (1/4 movements at the mid-range)
Dumb Bell Flat Bench:
2 X 6
Push Press: (chest machine)
3 X 6
Side Laterals:
2 x 6 (Seated)
Bent Over Laterals:
2 X 6
Decline Dumb Bell Triceps Extensions:
3 X 6 with slow negatives
Triceps Dip:
2 X 8 with static hold (5-seconds)
Sissy Squats:
2 X 12
Seated Leg Curls:
2 X 12
Calf Press:
3 X 15 (feet straight, toes in, heels in)
Straight Arm Pull Down:
1 X 100
Machine Curls:
1 x 50
Experiment with different weight levels and strive to add weights to each exercise each week. You will add endurance and strength. The Phoenix Full Body Hypertrophy Workout is an excellent program.
Cardio Workout
Combat Cardio: 5 cycles of the following:
Jump Rope - 2 minutes
30 Mountain Climbers - to an elevated platform
30 Squat Thrusts - From a squat to an explosive leap up
30 Push Ups - slow and full
30 Side Straddle Hops - done quickly
Puke once and repeat!
Do Day 1 of Weight Training, Combat Cardio, Day 2 of Weight Training, Combat Cardio and Day 3 of Weight Training, Combat Cardio. Fun Stuff.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator Nytric EFX PRO Vascularity and Muscle-Pump Intensifier CELL RUSH Post Workout Muscle Cell Re-fueling System LBA PRO Liquid Amino Acid and Protein Complex LG5 PRO Liquid Glutamine and Cell Volumizer NF-PRO 100% Pro-Grade Whey Protein
Old Navy
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Post by oldnavy on Feb 8, 2010 17:34:18 GMT -5
Monday, February 8, 2010
Weight: 155.0
“The Phoenix,” A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY ONE of Weight Training
Pull Ups, medium grip: as many sets as needed to get in 50 reps. I did 3 x 10. I can usually do 50, but after watchng the Super Bowl last night, I was beat.
Dumbbell Row: 3 X 4-6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure). 2 x 6 x 35 pound dumbbells1 x 20 x 30 pounders
Pull Down with V bar: 3 X 6. 3 x 6 x 130 pounds
Rack Dead Lifts: 2 X 4-6, 1 X 30. Didn't do these today.
Curls: 3 X 4-6 with last set as a drop. 2 x 6 x 30 pound dumbbells,
Preacher Curl: 2 X 6-8 with burns on last set (burns are 1/4 reps at the mid point). 2 x 8 x 60 with 1/4 reps
Dumbbell Bench/Flies: 3 X 10-12, Positive stroke is a press, negative stroke is a fly. 3 x 12 x 30 pound dumbbells
Upright Row, medium grip: 2 X 10-12. Didn't do this today
Seated Triceps Extension: 2 X 10-12. 2 x 12 x 40 pounds
Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns). 1 x 50 x 60 pounds (I will hit 100 next time)
Seated Leg Curl: 1 X 50-100. 1 x 50 x 60 pounds (I will hit 100 next time)
Seated Calf press: 1 X 50-100. 3 x 25 x 70 pounds
Abdominals 5 x 20 reps
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator Nytric EFX PRO Vascularity and Muscle-Pump Intensifier CELL RUSH Post Workout Muscle Cell Re-fueling System LBA PRO Liquid Amino Acid and Protein Complex LG5 PRO Liquid Glutamine and Cell Volumizer NF-PRO 100% Pro-Grade Whey Protein
This is a lengthy program. I did not have enough time to do all of the exercises today. I will try to pick up the pace between exercises.
Old Navy
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Post by Tim Wescott on Feb 10, 2010 16:40:53 GMT -5
LOL @ puke and repeat ! Scott,at times I do 100 rep leg presses........totally mind numbing. I also do a 50,40,30,20,10 scenario on leg presses......adding weight on each set of course. Nothing beats high rep leg work.
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Post by oldnavy on Feb 10, 2010 17:45:37 GMT -5
LOL @ puke and repeat ! Scott,at times I do 100 rep leg presses........totally mind numbing. I also do a 50,40,30,20,10 scenario on leg presses......adding weight on each set of course. Nothing beats high rep leg work. Cool. I want to try your killer reverse drop set leg workout. Nice. Old Navy
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Post by oldnavy on Feb 10, 2010 17:47:24 GMT -5
Wednesday, February 10, 2010
Weight: 154.0
"The Phoenix," A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY TWO of Weight Training
Squats: 4 x 8 x 155 (too easy) 1 x 30 x 125 (too easy)
Hack Squat: last set with static hold in the 1/2 position for 30 sec. 3 x 6 x 160
Lunges: last set do a drop to failure 3 x 6 x 30 pound dumb bells
Leg Curls: last set do slow 8-10 seconds of negative 3 x 6 x 140
Seated Calf Rises: hold bottom and top 2 seconds 3 x 10 x 140
Standing Calf Rises: drop set on 2nd set to failure 2 X 30 x 40 pound dumb bells (did 40 reps on the drop set)
Lat Pull Downs: 2 X 12 x 135 (tough)
Cable Rows: 2 X 12 x 155 (tough)
Cable Curls: 2 X 12 x 70
Peck Deck: 1 X 50 x 40
Machine Laterals: 1 X 50 x 20
Machine Triceps Extensions: 1 x 50 x 120
On Tuesday (February 9) I did Combat Cardio
Combat Cardio: 5 cycles of the following:
Jump Rope - 2 minutes
30 Mountain Climbers - to an elevated platform
30 Squat Thrusts - From a squat to an explosive leap up
30 Push Ups - slow and full
30 Side Straddle Hops - done quickly
I didn't puke, but after the fourth cycle, going into the fifth cycle, I felt like it.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator Nytric EFX PRO Vascularity and Muscle-Pump Intensifier CELL RUSH Post Workout Muscle Cell Re-fueling System LBA PRO Liquid Amino Acid and Protein Complex LG5 PRO Liquid Glutamine and Cell Volumizer NF-PRO 100% Pro-Grade Whey Protein
Old Navy
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Post by oldnavy on Feb 12, 2010 17:58:50 GMT -5
Friday, February 12, 2010
Weight: 153.0
"The Phoenix," A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY THREE of Weight Training
Incline Dumbbell Press: 2 x 6 x 37.5 and drop 1 x 20 x 32.5
Dips: 3 x 6 x bodyweight with 1/4 pump at mid-range
Dumb Bell Flat Bench: 2 x 6 x 52.5
Push Press (chest machine): 3 x 6 x 175
Side Laterals (seated): 2 x 6 x 17.5
Bent Over Laterals: 2 x 6 x 22.5
Decline Dumb Bell Triceps Extensions: 3 x 6 x 22.5 with slow negatives
Triceps Dip: 2 X 8 x bodyweight with static hold (5-seconds)
Sissy Squats: 2 X 12 slow hold at the bottom
Seated Leg Curls: 2 X 12 x 150
Calf Press: 3 X 20 x 110 (feet straight, toes in, heels in)
Straight Arm Pull Down: 1 X 100 x 40
Machine Curls:1 x 50 x 55
Cardio Workout on Thursday
Combat Cardio: 5 cycles of the following:
Jump Rope - 2 minutes
30 Mountain Climbers - to an elevated platform
30 Squat Thrusts - From a squat to an explosive leap up
30 Push Ups - slow and full
30 Side Straddle Hops - done quickly
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator Nytric EFX PRO Vascularity and Muscle-Pump Intensifier CELL RUSH Post Workout Muscle Cell Re-fueling System LBA PRO Liquid Amino Acid and Protein Complex LG5 PRO Liquid Glutamine and Cell Volumizer NF-PRO 100% Pro-Grade Whey Protein
This is the first full week of The Phoenix. Great plan. It will get harder. So will I.
Old Navy
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Post by mrbeefy on Feb 12, 2010 19:22:46 GMT -5
I TOTALLY love these 4 week programs you do! VERY COOL! I think I will give them ALL a try after my contest.
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Post by nwtrnr on Feb 14, 2010 14:38:15 GMT -5
Great job Scott ! Tim's 100 rep leg presses that's hard core for sure. I would like to try this work out too, it's good to change things up.
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Post by oldnavy on Feb 15, 2010 22:04:17 GMT -5
Thanks, Guys. I like variety and I like to give my Personal Training clients variety as well. My more experienced clients usually train with the same plans that I use. I always tell them I don't ask them to do anything I can't or don't do. LOL
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