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Post by oldnavy on Dec 4, 2009 13:36:37 GMT -5
Holy cow Scott! That's a lot of work brother! Thanks. This workout plan calls for intense activity during each 15-minutes block. Getting in some cardio, too. LOL
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Post by oldnavy on Dec 4, 2009 13:37:44 GMT -5
Friday, December 4, 2009
Weight: 158.4 pounds
Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan
EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.
Workout C: Arms and Delts
First 15-minute time limit, going back and forth between the two exercises
Incline Dumb Bell Curls 17.5 pounds x 10 reps x 10 sets
Seated Dumb Bell Shoulder Extensions 20 pounds x 10 reps x 10 sets
(5-minute rest)
Second 15-minute time limit, going back and forth between the two exercises
Preacher Curls 45 pounds x 10 reps x 10 sets
Cable Press Downs (Rope, Straight Bar and V-Bar) 50 pounds x 10 reps x 10 sets
(5-minute rest)
Third 15-minute time limit, going back and forth between the two exercises
Dumb Bell Lateral Raises 12 pounds x 10 reps x 10 sets
Bent Over Cable Cross Raises 40 pounds x 10 reps x 10 sets (20 pounds on each side)
(5-minute rest)
20 minutes of moderate speed, moderate elevation tread mill 100 Abdominal 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
Thursday I did a HITT Cardio session and a few abs crunches. My legs are killing me from Wednesday.
Old Navy
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Post by oldnavy on Dec 7, 2009 13:22:36 GMT -5
Monday, December 7, 2009
Weight: 160.2 pounds
Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan, Week Two
EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.
Workout A: Chest & Back
First 15-minute time limit, going back and forth between the two exercises
Flat Bench Dumb Bell Press 42.5 pound dumb bells x 10 reps x 8 sets Close Grip Pull Down 115 pounds x 10 reps x 8 sets (5-minute rest) Second 15-minute time limit, going back and forth between the two exercises
Dips Bodyweight x 10 reps x 8 sets Cable rows 115 pounds x 10 reps x 8 sets (5-minute rest) Third 15-minute time limit, going back and forth between the two exercises
Precor Machine Barbell Incline Press 85 pounds x 10 reps x 8 sets Bent Over Dumb Bell Rows 30 pound dumb bells x 10 reps x 8 sets (5-minute rest) 20 minutes of moderate speed, moderate elevation tread mill 125 Abdominal 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
Today we upped the weight, upped the reps and lowered the sets. It’s still very intense.
Old Navy
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Post by mrbeefy on Dec 7, 2009 13:32:02 GMT -5
Scott,
Great workouts. I'm a little entrigued by the EDT Program your following.
What is your diet looking like now?
Frank
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Post by oldnavy on Dec 7, 2009 21:22:25 GMT -5
Scott, Great workouts. I'm a little entrigued by the EDT Program your following. What is your diet looking like now? Frank I'm on cruise control with my post-season diet. I'm eating about six small meals per day and watching my cheats. I was 148 on stage on July 18. I've been playing at around 160 since August. I don't have any shows on the horizon, so I'll just continue to eat to grow while working hard in the gym.
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Post by mrbeefy on Dec 8, 2009 21:46:41 GMT -5
Thanks Scott. If you have a moment, please take a look at my journal (MrBeefy Back in the Game), and offer your opinion of the EDT I just started. Thanks Frank
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Post by oldnavy on Dec 9, 2009 15:21:56 GMT -5
Thanks Scott. If you have a moment, please take a look at my journal (MrBeefy Back in the Game), and offer your opinion of the EDT I just started. Thanks Frank Will do.
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Post by oldnavy on Dec 9, 2009 15:22:11 GMT -5
Wednesday, December 9, 2009
Weight: 158.4 pounds
Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan, Week Two.
EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.
Workout B: Legs
First 15-minute time limit, going back and forth between the two exercises
Machine Leg Press
210 pounds x 10 reps x 10 sets
Prone Leg Curls
75 pounds x 8 reps x 10 sets
(5-minute rest)
Second 15-minute time limit, going back and forth between the two exercises
Machine Leg Extensions
115 pounds x 10 reps x 10 sets
Seated Leg Curls
75 pounds x 8 reps x 10 sets
(5-minute rest)
Third 15-minute time limit, going back and forth between the two exercises
Seated Calf Raises
100 pounds x 10 reps x 10 sets
Standing Calf Raises
Bodyweight plus 60 pounds x 10 reps x 10 sets
(5-minute rest)
Plus 20 minutes of moderate speed, moderate elevation tread mill
125 Abdominal 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
Today we increased the weight and the reps for each set. This session was Hard Core.
Old Navy
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Post by mrbeefy on Dec 10, 2009 4:11:38 GMT -5
Thanks for taking a look at my EDT Plan. I'm excited about the potential this plan offers.
Your Wednesday looks great Scott.
Killer leg day Brother!
How are these supps working out for you? Do you feel, see, etc., a difference with this product?
How are the plans for your contest coming along?
Frank aka mrbeefy
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Post by oldnavy on Dec 11, 2009 13:36:51 GMT -5
Thanks for taking a look at my EDT Plan. I'm excited about the potential this plan offers. Your Wednesday looks great Scott. Killer leg day Brother! How are these supps working out for you? Do you feel, see, etc., a difference with this product? How are the plans for your contest coming along? Frank aka mrbeefy Thanks, Frank. I really like the EFX line. I'm getting the right kinds of pumps during my workouts and I have been able to add weight to my training sets each week. In the past, I have been a sponsored athlete for USP Labs, Beverly and a couple of other lines. EFX has been very good about keeping me supplied with what I need. I am using EFX exclusively for my off-season training regimen. I will enter my sixth Pro Show sometime in the second half of 2010. Meanwhile, I am training for a television project that begins shooting in March. Old Navy
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Post by oldnavy on Dec 11, 2009 13:37:51 GMT -5
Friday, December 11, 2009
Weight: 158.0 pounds
Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan, Week Two
EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.
Workout C: Arms and Delts
First 15-minute time limit, going back and forth between the two exercises
Incline Dumb Bell Curls 22.5 pounds x 10 reps x 10 sets
Seated Dumb Bell Shoulder Extensions 20 pounds x 12 reps x 10 sets
(5-minute rest)
Second 15-minute time limit, going back and forth between the two exercises
Preacher Curls 50 pounds x 10 reps x 10 sets
Cable Press Downs (Rope, Straight Bar and V-Bar) 55 pounds x 10 reps x 10 sets
(5-minute rest)
Third 15-minute time limit, going back and forth between the two exercises
Dumb Bell Lateral Raises 15 pounds x 10 reps x 10 sets
Bent Over Cable Cross Raises 40 pounds x 12 reps x 10 sets (20 pounds on each side)
(5-minute rest)
Plus, 20 minutes of moderate speed, moderate elevation tread mill 125 Abdominal 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
My legs were so sore from Wednesday that both my hammies cramped in the middle of the night. I drank lots of water and that helped. Tough stuff.
Old Navy
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Post by oldnavy on Dec 14, 2009 10:38:27 GMT -5
Monday, December 14, 2009
Weight: 159.8 pounds
Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan, Week Three
EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.
Workout A: Chest & Back
First 15-minute time limit, going back and forth between the two exercises
Flat Bench Dumb Bell Press
42.5 pound dumb bells x 10 reps x 10 sets
Close Grip Pull Down
115 pounds x 10 reps x 10 sets
(5-minute rest)
Second 15-minute time limit, going back and forth between the two exercises
Dips
Bodyweight x 10 reps x 10 sets
Cable rows
115 pounds x 10 reps x 10 sets
(5-minute rest)
Third 15-minute time limit, going back and forth between the two exercises
Precor Machine Barbell Incline Press
85 pounds x 10 reps x 10 sets
Bent Over Dumb Bell Rows
30 pound dumb bells x 10 reps x 10 sets
(5-minute rest)
Plus, 20 minutes of moderate speed, moderate elevation tread mill
125 Abdominal 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
Today we kept the weight and reps the same and upped the sets. I was toast after the workout.
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Post by oldnavy on Dec 17, 2009 9:49:41 GMT -5
Posted A Day Late:
Wednesday, December 16, 2009
Weight: 159.0 pounds
Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan
EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.
Workout B: Legs
First 15-minute time limit, going back and forth between the two exercises
Machine Leg Press 225 pounds x 10 reps x 10 sets Prone Leg Curls 70 pounds x 10 reps x 10 sets (5-minute rest)
Second 15-minute time limit, going back and forth between the two exercises
Machine Leg Extensions 120 pounds x 10 reps x 10 sets Seated Leg Curls 80 pounds x 10 reps x 10 sets (5-minute rest)
Third 15-minute time limit, going back and forth between the two exercises
Seated Calf Raises 115 pounds x 10 reps x 10 sets Standing Calf Raises Bodyweight plus 60 pounds x 10 reps x 10 sets (5-minute rest)
Plus, 20 minutes of moderate speed, moderate elevation tread mill 125 Abdominal 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
Today we increased the weight on each set. Fun.
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Post by mrbeefy on Dec 17, 2009 20:48:56 GMT -5
Great Training Scott!
What are your training plans at the end of the 4 week EDT training?
Another cycle? Switching up to something different?
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Post by oldnavy on Dec 18, 2009 13:02:15 GMT -5
Great Training Scott! What are your training plans at the end of the 4 week EDT training? Another cycle? Switching up to something different? As I wrote to you in a PM, maybe "The Widowmaker."
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Post by oldnavy on Dec 18, 2009 13:03:41 GMT -5
Friday, December 18, 2009
Weight: 160.0 pounds
Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan, Week Three
EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.
Workout C: Arms and Delts
First 15-minute time limit, going back and forth between the two exercises
Incline Dumb Bell Curls 27.5 pounds x 10 reps x 10 sets
Seated Dumb Bell Shoulder Extensions 22.5 pounds x 10 reps x 10 sets
(5-minute rest)
Second 15-minute time limit, going back and forth between the two exercises
Preacher Curls 60 pounds x 10 reps x 8 sets
Cable Press Downs (Rope, Straight Bar and V-Bar) 60 pounds x 10 reps x 8 sets (tough exercise)
(5-minute rest)
Third 15-minute time limit, going back and forth between the two exercises
Dumb Bell Lateral Raises 15 pounds x 12 reps x 10 sets
Bent Over Cable Cross Raises 40 pounds x 12 reps x 10 sets (20 pounds on each side)
(5-minute rest)
Plus, 20 minutes of moderate speed, moderate elevation tread mill 125 Abdominal 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
One more week to go with this plan. Then, after Christmas, something new.
Old Navy
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Post by oldnavy on Dec 21, 2009 17:37:50 GMT -5
Monday, December 21, 2009
Weight: 159.0 pounds
Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan, Week Four
EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.
Workout A: Chest & Back
First 15-minute time limit, going back and forth between the two exercises
Flat Bench Dumb Bell Press
45.0 pound dumb bells x 10 reps x 10 sets
Close Grip Pull Down
120 pounds x 10 reps x 10 sets (tough)
(5-minute rest)
Second 15-minute time limit, going back and forth between the two exercises
Dips
Bodyweight x 10 reps x 10 sets
Cable rows
120 pounds x 10 reps x 10 sets
(5-minute rest)
Third 15-minute time limit, going back and forth between the two exercises
Precor Machine Barbell Incline Press
90 pounds x 10 reps x 10 sets
Bent Over Dumb Bell Rows
35 pound dumb bells x 10 reps x 10 sets
(5-minute rest)
Plus, 20 minutes of moderate speed, moderate elevation tread mill
125 Abdominal 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
This is the last week of this workout. I am glad it is almost over. Tough.
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Post by oldnavy on Dec 23, 2009 11:55:36 GMT -5
Wednesday, December 23, 2009
Weight: 159.0 pounds
Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan, Week Four
EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.
Workout B: Legs
First 15-minute time limit, going back and forth between the two exercises
Machine Leg Press 245 pounds x 10 reps x 10 sets
Prone Leg Curls 75 pounds x 10 reps x 10 sets
(5-minute rest)
Second 15-minute time limit, going back and forth between the two exercises
Machine Leg Extensions 125 pounds x 10 reps x 10 sets
Seated Leg Curls 85 pounds x 10 reps x 10 sets
(5-minute rest)
Third 15-minute time limit, going back and forth between the two exercises
Seated Calf Raises 120 pounds x 10 reps x 10 sets
Standing Calf Raises Bodyweight plus 60 pounds x 10 reps x 10 sets
(5-minute rest)
Plus, 20 minutes of moderate speed, moderate elevation tread mill 125 Abdominal 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
We are wrapping it up. One more session of EDT and we will complete this excellent program.
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Post by oldnavy on Dec 26, 2009 13:29:52 GMT -5
Saturday, December 26, 2009
Weight: 160.0 pounds
Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan, Week Four
EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.
Workout C: Arms and Delts
First 15-minute time limit, going back and forth between the two exercises
Incline Dumb Bell Curls 30 pounds x 10 reps x 10 sets
Seated Dumb Bell Shoulder Extensions 25 pounds x 10 reps x 10 sets
(5-minute rest)
Second 15-minute time limit, going back and forth between the two exercises
Preacher Curls 60 pounds x 10 reps x 10 sets
Cable Press Downs (Rope, Straight Bar and V-Bar) 60 pounds x 10 reps x 10 sets (tough exercise)
(5-minute rest)
Third 15-minute time limit, going back and forth between the two exercises
Dumb Bell Lateral Raises 17.5 pounds x 10 reps x 10 sets
Bent Over Cable Cross Raises 40 pounds x 12 reps x 10 sets (20 pounds on each side)
(5-minute rest)
Plus, 20 minutes of moderate speed, moderate elevation tread mill 125 Abdominal 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
This is the last session of this excellent program. I enjoyed the work and I know I got good results. On Monday, I start a plan called The Widowmaker.
I hope everyone had a great Christmas.
Old Navy
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Post by oldnavy on Dec 28, 2009 13:52:10 GMT -5
Monday, December 28, 2009
Weight: 161.0
Today I begin a new training plan, one that I have worked before and really enjoyed:
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.
Day 1:
Incline Bench Dumbbell Press – 6 x 6, 1 X 20
Flat Bench Dumbbell Press – 6 x 6, 1 X 20
High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4
Heavy Laterals – 3 x 8
Press Down – 4 x 10
Decline Dumbbell Extensions - 4 X 8
Day 2:
Leg Press – 6 x 6, 1 X 40
Squats – 6 x 6, 1 X 30
Hack Squat – 6 x 6, 1 X 20
Leg Curl s– 5 x 8
Leg Extensions – 4 x 10
Day 3:
Reverse Grip Barbell Row – 6 x 6, 1 X 20
Medium Grip Pull Down – 6 x 6, 1 X 20
Dead Lifts – 6 x 6, 1 X 30
Barbell Curls – 4 x 6
Preacher Curls – 4 x 10
Day 4:
Lunges - 6 X 6, 1 X 20
Seated Leg Curls - 6 x 6
Wide stance Squats (feet out wide, toes pointed out) - 6 X 6, 1 X 50
Dumbbell Stiff Leg Dead Lifts - 6 X 6
Step Ups (Step up, one leg at a time, on a high bench or aerobic step) 6 X 6
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 Day 1
Day 1:
Incline Bench Dumbbell Press – 6 x 6 x 42.5 pound dumb bells, 1 X 20 x 37.5 pound dumb bells
Flat Bench Dumbbell Press – 6 x 6 x 47.5 pound dumb bells, 1 X 20 x 42.5 pound dumb bells
High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4 x 75 pounds
Heavy Laterals – 3 x 8 x 17.5 pound dumb bells
Press Down – 4 x 10 x 60 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
I am off and running, looking to grow in the New Year.
Old Navy
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