Women's Shoulder Slice Workout

Women's Shoulder Slice Workout

Strong, defined shoulders should be a focal point of any training. The development of shoulder muscles not only provides great strength/health benefits, but also contributes to a strong, graceful look, especially for women. This gives proportion between the upper and lower body.

The primary focus of this workout is concentrated around the side delts, this gives the shoulder an overall nice 'pop' to it. Concentrate and find a mind-muscle connection. The goal is to hold and contract at the top of each movement forcing all the muscles fibres to be worked. Enjoy!

·         4 Sets of 15 Reps DB-Side Lateral Raises
·         3 Sets of 12 Reps Cable-Front Raises Superset with Upright Rows 10 Reps (Cable Tower)
·         3 Sets of 15 Reps Reverse Pec-Deck or Sub(Reverse Cable Flyes)
·         4 Sets of  10/8/8/6 Reps  DB Shoulder Press (Push yourself here)
·         3 Sets Plate Rotation Overhead- 15-20 Reps (revolutions)

Mile High Peanut Butter Casein Pancakes

Pancake Mixture

• 1 scoop ON Vanilla Casein
• 1/2 Uncooked oats- grinded
• 1 tsp vanilla extract
• 1 tsp xylitol
• 1 TBSP cinnamon

*Cook on medium, 3mins per side then flip


Toppings

• 1 banana
• 1 TBSP Peanut Butter

Cut Banana in half & proceed to stir until mushy texture
Spread the banana topping over first cooked pancake
Spread the second half of the banana topping over the second cooked pancake
Final layer, spread the peanut butter on top of the final pancake

Limitless LEG Workout

Limitless Leg Workout

The workout will start with heavy weight- pushing you to 6 reps max. After squats and leg press it will proceed to the Volume aspect of the workout. This aspect deals with more concentration with increased reps & a slight decrease in weight.  Exercise 5 & 6 are meant for exhaust the muscle. Usually at this point the workout would be complete, now is where you push yourself to a new limit. Keep respectable form and get through the final two exercises.

1. 3 Sets of Squats- 10/8/6
2. 3 Sets of Leg Press- 10/8/6
3. 3 Sets of Hack Squats -15/15/15
4. 3 Sets Deadlifts- 12/12/12
5. 3 Sets Leg Extensions- Failure
6. 3 Sets Leg Curls- Failure
7. 3 Sets Front Squat- 10/10/10
8. 3 Sets Lunges- 8-10 per leg

CHEAT Meal confusion :S ???

Okay cheat meals- the double edge sword. This is the meal you look forward to but also dread at the same time. Once the meal is over you automatically start thinking of what the physical outcomes is going to be. Here is the thing:

Cheat meals actually have benefits, here are a few:

Benefits:

• Speeds up metabolism
• For some, a boost in testosterone levels
• Restores glycogen
• Give your body something different to deal with and creates confusion

There are also Re-Feeds

Re-Feeds

Re-feeds and cheat meals are different.

• A cheat meal is something that you would not have in your typical diet
• A re-feed is a planned day where you increase in caloric intake, mainly consisting of a large amount of carbs
• For those on low-cal diets and looking to restore glycogen re-feeds are the way to go

Remember it is a Cheat Meal, 1-2 cheat meals a week are totally fine if you keep them to what they are, MEALS. Cheat meals do not become cheat days, when they do you get fat storage.


Person Goals Must be Kept in Mind

Someone below 10% body fat can get away with more cheat meals per week then those higher into the 20’s. I would recommend that if you have a certain goal then stick it through and get to where you want to be before you start setting aside cheat meal days. Re-feeds are a better option at this point for those dropping fat. Once you are where you want to be it is always easier to handle that cheat meal.


The Psychological Aspect

• Many people include cheat meals to deal with cravings, emotions, just life in general
• Having a certain day where you can have a cheat meal tends to keep others in line during the week with their diet making this tactic beneficial to them.
• A proper cheat meal will not ruin your diet, it is one meal- the psychological part is what can be the killer. Are you mentally strong enough to limit yourself to just one meal that day?? Or will it continue on for a few days?
• Once the mental aspects of cheat meals are conquered it becomes smooth sailing when dealing with these meals.

Strategies:

• Use that cheat meal as an energy source hours before your workout
• Use the meal for post-workout refuelling
• There are always healthier versions of meals that taste just as good
• Remember your usually daily caloric intake, stay in the ballpark- not go 2-3X usual amount
• Relax and Enjoy it!

Eat well, drink well and smile while doing it!

French Vanilla Peanut Butter Ice Cream

• Add 1-2 scoops of ON French Vanilla Casein Protein
• Add 1/4 Cup egg whites
• 1 Tsp. of ground cinnamon
• 1 tbsp natural peanut butter (opted for crunchy version)
• Add enough water to give it a pudding consistency
• Cover and put in freezer for 40 mins
• If you want pudding you can enjoy it immediately after mixing together

Great option during the day or at night, casein is a SLOW release protein, it takes time to break down in the body compared to Whey Isolates.

Women's ARM Workout

Women’s Arm Workout

Don’t be afraid of lifting heavy weight, along with the proper diet challenging yourself with increased weight will actually provide that tone factor in your muscles. Disregard the myth that lifting heavy will make a woman’s muscle complex look masculine. This is total garbage! To have definition you need to lift heavy- 25 reps of 5lbs dumbbells won’t cut it. Challenge yourself!

Triceps

1. Dumbbell kickbacks 3 Sets---Reps 12/10/8
2. Overhead Dumbbell Press 3 Sets--- Reps 12/10/8
3. Extensions, split the rope at the bottom of the movement 3 Sets--- Reps 15/12/10

• Try a super-set with Triceps Pull-down Extension One Arm at time- 12/12/12

Biceps

1. Dumbbell Curls 3 Sets--- Reps 12/10/8
2. Dumbbell Curls on an Incline bench 3 Sets---Reps 12/10/8
3. Hammer Curls with Rope 3 Sets--- 15reps/12/10

• Try a super-set with Rope Curls 10/10/10

Duration:40-60mins

Refer to this website for help with exercises- http://www.bodybuilding.com/exercises/

30 SET Back Workout

30 Set Back Blast Workout

So you wanted a back workout??? Well here it is- I just finished using this workout this week during one of my depletion days. This workout is tough enough as it is, but no excuses it needed to be done. The weight throughout the workout was 80% of my 6 rep max for the majority of exercises. The weight needs to remain challenging throughout the workout. This workout took one hour to complete, about 20-30 seconds rest time in between sets. Enjoy!!

1. 3 SetsX10Reps - Lat Pulldowns Burnout with Lat pulldowns again (cut weight in half, 10 more)
2. 3 SetsX12-FailureReps- Close Grip Pullups
3. 3 SetsX20Reps- Deadlifts- Concentrate on contraction at the top of movement-try your best to keep weight from hitting the ground, this will keep tension applied.
4. 3 SetsX15 Reps- Under Hand Barbell Rows- hold and contract at top for 2 seconds
5. 3 SetsX12Reps- Lat Pulldown Machine Under Hand Grip Wider the Shoulder Grip- Hold for 2 second count at bottom movement
6. 3 SetsX15Reps- Under Hand Close Grip Lat Pulldown- Target lower lats- hold bar once it reaches chest for a tight contraction
7. 3 SetsX12Reps- Close Grip T-Bar Pulldown
8. 3 SetsX10 Behind Neck Pulldown- use a lighter weight to contract these muscles, be careful with neck positioning.
9. 3 SetsX10 Reps- Cable Rows- one arm at time
10. Wide Grip Pullups- 3 Sets X Failure

Super Sized Shoulder Workout w/instructional Videos

Super Set Shoulder Workout

So this workout was intended to be a depletion workout as I’m trying to deplete my glycogen. I needed to get a quick 45mins workout so I decided it would be best to superset everything. It ended up being a great workout and provided a great pump. The shoulders at this point were exhausted. I kept the weight around 80% of my 6 rep max. I’m not a fan of these depletion workouts so I decided to continue to lift heavy to keep the muscle as full as possible. Enjoy the workout

1. DB Side Later Raises Superset with Rear Delts Reverse Raises (Lie chest down on incline bench)
2. Arnold Press Superset with DB Hammer Grip Front Raises (raises DB with hammer grip across your body, almost like a hammer curl but keep your arm tight) 3 Sets X 15 for Arnold Press + 3 Sets x 12 Hammer Raise
3. Cable Side Lateral Raise with pulley behind back Superset with Cable Upright Rows 3 Sets X 12 for Lateral Raise + 3 Sets X 20 Upright Rows
4. Rear Delt Flyes on Cable station Superset with Plate Twists (Hold out plate infront on you like a steering wheel, rotate left to right) 3 Sets X 15 for Arnold Press + 3 Sets x 30 Seconds for Twists
5. Leverage Shoulder press machine Superset with Bent Over Dumbbell Rear Delt Raise With Head On Bench 3 Sets X 12 for Shoulder Press + 3 Sets x 15 Rear Delt Raise
6. Plate Raises 3 Sets Until Failure

Some Videos to explain the exercises

• http://www.youtube.com/watch?v=jGHxEwSgMUw – Arnold and Side Lateral Raise
• http://www.youtube.com/watch?v=CYGIKqPgDdk&feature=channel – Rear Delts Raises
• http://www.youtube.com/watch?v=gdY4ErBapz8&feature=channel – Rear Delt Cable

Hemp Protein Pancakes

Ingredients

• 1/2 cup oats grounded
• 1 scoop hemp protein or 1/2 hemp seeds grounded
• 1 tsp xylitol
• 1 tsp cinnamon
• 1 egg
• 1/4 tsp olive oil
• 1 piece chopped 100% Dark chocolate

Cooking instructions

• Grind oats and hemp seeds in grinder
• Stir all dry ingredients
• Mix in olive oil and egg into dry mix and stir the mix together
• Cook on 'medium' for about 3 mins per side

Fats: 15g  Protein: 25g   Carbs: 40g

Building Block LEG Workout

Foundation Leg Workout

Your Legs are the building block to your physique. Through exercise your legs will generate the most testosterone (PERFECT FOR MUSCLE BUILDING). Also most leg workouts will generate higher amount of calories being burnt due to the fact that so many other muscles in your body are being worked simultaneously (PERFECT FOR FAT LOSS).  Don’t shy away from training legs- you will limit the rest of your body for growing.

The Workout

1. Squats- 5 Sets
2. Hack Squats- 3 Sets SUPERSET W/Squat Jumps on Platform- (start in squat position-jump onto platform, jump backwards into starting position) Rep Range- 10/10/10
3. Step Ups With DBs in hand or Flat Bar across back onto bench or platform, alternating legs- 3 Sets Rep Range 10 per leg or 90 seconds duration
4. Leg Extensions Two Legs SUPERSET With Leg Curls [Two Legs]-3 Sets Rep Range- 12/12/12
5. Leg Extensions One leg SUPERSET with Leg Curls [One Leg]- 3 Sets Rep Range – 12/12/12
6. Extensions- Same machine used for lower back extension except lower the padding so when you preform the movement you isolate your hamstrings. – 3 Sets Rep Range -Failure

Body Type Confusion :S ???

What body type are you and how will it affect you??? I’ve been hearing about this recently going around. There a three body types: ecto/meso/endo Morphs. Listed below are general guide lines of each. Chances are you are an IN BETWEEN two of them. Myself I believe I am a combo of ecto and mesomorph. The thing is people sometimes get caught up on being a certain body type because some article mentions certain traits that may fit their body. This information is just simply a guideline. When I weighed 170 LBS I could have said well I must be an ECTOMORPH, oh well I can’t gain too much muscle. Now at 220 LBS have I become a MESOMORPH?? Endomorphs can drop body fat and become just as shredded as ecto or mesomorph.  All I am trying to say is not to take this stuff too serious and have it deter you from your goals. Ectomorphs can gain muscle and lots of it and endomorphs can loss as much fat as they desire. I know first-hand because I’ve seen the changes myself.  Don’t be discouraged, with:

1. Intense training,
2. Proper nutrition
3. Rest & Recovery

All in balance, you become the one who writes the rules.


Ectomorph

• Flat chest/small shoulders
• Lean muscle mass
• Fast metabolism
• Considered hard gainers

Mesomorph

• Athletic
• defined muscle mass
• Gains muscle easily
• Metabolism a bit slower than ectomorph- fat loss bit harder

Endomorph

• Short build, stocky, round body
• Harder to drop fat
• Slow metabolism
• Considered hard gainers

*The football player comparison will give you a better idea of what the body types are*

Full ABS Workout

START

• This is a full workout, 45min AB routine that targets hitting the abdominals from all areas, lower/side and top region. Concentration is focused on lower abdominals (the top region is always being hit in process)

If you are using weight and progressively adding per set then reps should be 10-12, when not using weight rep ranges switches to 25-30 reps. Rest time between sets also changes, when weight is involved allow yourself 30-40 seconds between sets like any other body part. With no weight, minimal rest between sets is needed.

1.      4 SETS - Hanging Knee Raises, curling hip-knees should be above chest level close to face
Super Set with Side Oblique Exercise
Exercise Link- http://www.youtube.com/watch?v=RqDqZqx5Wzs

2.      4 SETS- Leg Raise from bench or ground (If you are doing off ground drop pulley station to bottom level and attach ankle straps)
Exercise Link- http://www.youtube.com/watch?v=ZN_CcKRx6wE&feature=channel
Super Set with Cable Crunch Down from Top Pulley Station

3.      4 SETS - Lying Leg Raises off ground- raise legs until your lower back raises off ground
SUPERSET- Medicine ball Twists off Decline Bench- 20 Reps aside

4.      3 Sets of AB Wheel Roll outs- (can use straight bar)- Reps 20
Superset – Mountain Climbers in air, hold yourself up on DIP station and start running with your feet suspended in the air

5.      3 SETS Knee raises from ground- lie on ground and grab medicine ball between your feet- bring your knees towards your chest- 15-20 REPS

SUPERSET with Lower Back Extensions- Concentration- mind/muscle connection to contract lower back and abs

TRIPLE SET- 1 Minute Planks

FINISH

Be sure to stretch out after this routine, preferably over a medicine ball.

Shredded Chest Routine

Shredded Chest Workout

1.      Triple Set - 4 Sets

• Incline DB Press (20 degree angle on bench)- 6-10reps
• Moderate Weight DB Incline Flyes – 15reps
• Incline pushups (hands resting on corner of head of the bench) 15reps

2.      Super Set- 4 Sets

• Weighted Dips- 10-15reps
• Pushups- 20reps (hands create diamond infront of you)

3.      Single Arm DB Flat Bench PRESS SUPERSET with Regular DB FLAT DB Bench Press- 4 Sets 10 reps each

4.      Pec-Deck machine 3 sets of 15 reps SUPERSET with Decline pushups-rest feet on bench of pec-deck, drop and hit the pushups(within shoulder width)

5.      Cable Tower Tripe Set-

• Cables Flyes from top pulley- lean forward- stretch out infront of you
• On knees, Cables Flyes from top pulley BUT this time bring handles down towards midsection
• From Bottom Pulley- bring cable handles up towards upper chest - keep arms tight

Shredded Forearm Routine

Forearm Routine

• 4 Sets Standing Wrist Curls with Barbell Behind Back- 25 Reps 
• 4 Sets Seated Front Wrist Curls (Standing barbell infront)- 12 reps 
• 4 Sets Cable Hammer Curls (Curling to 90 degree to target the forearm) SUPERSET with front plate wrist raises(Flicking a 35lb plate with wrists either standing or seated)- Failure Reps 

Don't stress too much about forearms- they get hit during deadlifts/pullups/curls etc. This routine is more so to attack those smaller muscles within the forearm. Usually performed once every 1-2 weeks.

Building Muscle in Caloric Deficit

CAN YOU BUILD MUSCLE IN A CALORIE DEFICIT???

This seems to be the golden question lately. Here is the honest answer….YES YOU ABSOLUTELY CAN. All these others diets out there promote Calorie Surplus, yes for the most part they work, BUT if you want to add clean muscle gains then you can do so by remaining in calorie deficit. I will admit it is not the easier of the options to do but the results speak for themselves. I’ve been in this stage the past year or so. Adding lean muscle bit by bit, I’m not too concerned to pack on a great deal of added size and have to deal with the extra fat that comes with it. Don’t be fooled by the diets out there, fat increase will occur with calorie surplus diets. I am strictly speaking from my personal experience of what I’ve seen first-hand that works.

Science Behind It

We know that the human body is designed to sacrifice muscle when weight loss occurs. When you are overweight, your body is more prone to support increased muscle even when calories have dropped. It’s actually harder for someone who is lean to add muscle in a calorie deficit. Typically just the way the body operates.

How Do We Fix This

Simple….PROTEIN

When you are in a caloric deficit you are in taking less food overall- therefore you need to make adjustments to your protein/carbs/fats intake. To build muscle and drop fat at the same time you must increase your protein intake. A good bet is 1.5-2.0 Grams Protein X Bodyweight. Your carbs and fats intake will drop in order to meet your new daily caloric intake. I would not suggest just to start downing shakes to meet your protein needs, they will help but they are only truly beneficial at certain times. There is a wide variety of proteins sources available: chicken/fish/eggs & whites/beans/meats/Nuts and seeds

Next….Training

Your body knows one thing and one thing only. That is to SURVIVE! It is not concerned about building muscle. So now at this point you need provide a stimulus that lets your body know that muscle is needed. High intensity training will maximize this stimulus. Squats, deadlifts, presses are essential exercises that will maximize this.

Diced Delts Workout w/Video Instructions

Diced Delts Workout

Most exercises have supersets attached to them. This will help burnout the muscle. Please refer to any attached videos for instructional tips.

1. DB Side Lateral raises, DB in front (raise DB to ear level and try to hold for 1-2 seconds) 4 Sets 12/10/8/6 – 30 seconds rest in between sets and increase weight each set.
2. Reverse DB Flyes on Inclined Bench- 3 sets x10 + Superset Barbell Upright Rows (hold at chin level for 2 seconds and concentrate on contraction on way down)
3. Arnold Press 3X15 + SUPERSET with Plate twists (Grab a plate and hold it out in front like a car steering wheel and rotate left to right for total 40 twists.
4. Cable Side Lateral Raises with cable behind your body 3x10- Concentrate on holding at the top of the movement for 2 seconds to feel the contraction. + SUPERSET with Cable Upright Rows 3x15
5. Reverse single arm flyes on cable pulley- cable pulley is at bottom of cable tower. 3x10
6. Reverse cable flyes- Cable pulley at top, cross arms infront making and X with your arms and contract back. + SUPERSET with front plate raises

Instruction Videos for the workout:

• Arnold + DB Lateral Raise: http://www.youtube.com/watch?v=jGHxEwSgMUw&feature=channel
• Reverse Cable Flyes:  http://www.youtube.com/watch?v=gdY4ErBapz8&feature=channel
• Reverse DB Flyes Inclined Bench:  http://www.youtube.com/watch?
  v=CYGIKqPgDdk&feature=channel
  

• 

Women's Circuit Style Workout

Women’s Circuit Style Workout

Circuit 1                                              Sets                                              Reps

Weighted Squats                                 1                                                   10
Split Squats                                         1                                                   10

Repeat 3 Times

Circuit 2                                              Sets                                              Reps

Push Up                                                1                                                  10
Knee Ups                                              1                                                  25

Repeat 3 Times

Circuit 3                                              Sets                                              Reps

Bicep Curls+Squat                                1                                                  10
Hammer Curls+Lunges                         1                                                  10

Repeat 3 Times

Circuit 4                                              Sets                                              Reps

DB Rows                                               1                                                   10
Mountain Climbers                                1                                                   30

Repeat 3 Times

Circuit 5                                              Sets                                              Reps

Lunges                                                  1                                                   12
Glute Kickbacks                                     1                                                   20

Repeat 3 Times



Circuit 6                                              Sets                                              Reps

Barbell rows                                          1                                                    10
Mountain Climbers                                1                                                    30

Repeat 3 Times


Total Workout Time: 40mins

Advanced Training Edition

Circuit 7                                              Sets                                              Reps

Curls-Cable Tower                                1                                                   10
ump Squat                                             1                                                   10

Repeat 3 Times



Circuit 8                                              Sets                                              Reps

Dumbbell Flyes                                     1                                                   10
Plank                                                     1                                                   20-30seconds

Repeat 3 Times



Circuit 9                                              Sets                                              Reps

Hammer Curls-Cable Tower                  1                                                  10
Jumping Jacks                                       1                                                  30

Repeat 3 Times



Circuit 10                                              Sets                                              Reps

Bodyweight Wall Squat                            1                                                  10
Stiff Leg Deadlifts                                     1                                                  10

Repeat 2 Times


Total Workout Time: 60mins





Let’s be honest, we all hate sitting on those boring cardio machines, waiting for the screens ‘calorie count’ to go up. Well here is a way to burn a ton of calories, in fact over 850+ calories by incorporating this circuit style training. Forget boredom in the gym this workout will help you break through plateaus, pushing you to your limits. There are 2 editions, exercises 1-6 are for those beginning with their training, duration is 40mins. For those more advanced in their training try tackling all the exercises 1-10.

Breakdown: NO REST BETWEEN each individual circuit, majority of circuits are repeated 3 times. Ex. Circuit 1) Do 10 sets of weight squats then 10 sets split squats and repeat twice over.

• The more intensity you bring to the workout the more calories burned, with this circuit style training you are always moving, burning calories. This is an ideal way to add lean muscle while blasting fat away. The only thing I can promise is the more you put into it the more you will get out of it.

ARM Annihilation Workout

Arm Annihilation

This is a complete triceps and bicep routine. First priority is the triceps muscle. The triceps is 2/3 of the arm making it a priority to attack first. If you want bigger arms, straight up hit your triceps hard! The bicep routine focuses around adding mass to the biceps and creating a peak in the biceps muscle.

TRICEPS

• Warmup-2 Sets X 20 CABLE PUSHDOWN

1.      Cable Pushdowns --- 4 sets – 15/12/10/8 *Split rope at bottom of movement*
2.      Close Grip Bench--- 4 Sets- 12/10/8/6 *Keep arms close to side of your body*
3.      Overhead D/B Extension Superset With D/B Kickbacks- --3 sets 12 each
4.      Cable Extension Overhead --- 3 sets of 15 to failure *Split rope at top of movement, cable pulley from top of station*

BICEPS

• Warmup-2 Sets X 20 Empty Bar Barbell curls

5.      Big BAR Curls --- 5 sets – 12/10/8/6/6 *USE THE BIG BARBELL YOU BENCH WITH FOR MAX RESULTS*
6.      Seated Hammer Curls --- 4 Sets- 10/10/10/10 *Elbow tight to your body*
7.      Incline seated Curls with D/B - --3 sets of 12
8.      Kneeling Cable Curls 3 sets of 20 to failure *Position handles on cable tower at the top of the station, position yourself on your knees and curl the handles towards your chin. Hold & squeeze at bottom of this movement to contract a bicep peak*

Importance of WATER

The Importance of Water

Something as simple as your regular water intake can have a great impact on your health as well as your goals in the gym. Water makes up to 70% of human body. Here is a list of things that can be harmful to your body if you don’t consume enough water:

Water maintains proper muscle tone by providing muscles their ability to contract by preventingdehydration.

• Water rids the body of waste, this occurs from improper nutrition. 
• Water is an instant energy source. Listen to your body; drink water when it is asking for it 
• Water suppresses the appetite and helps the body metabolize stored fat. 
• Decreases in water intake will actually increase fat deposits and an increase in water will decrease fat deposits. 
• The kidneys cannot properly function without water. When lac of water occurs the kidneys can’t function, therefore their load is dumped back into the liver causing fatigue and liver toxicity. 

The biggest myth in bodybuilding is that you must reduce your water intake to see definition in your muscles. This could not be more further from the truth. When you reduce your water intake, the body will not release any water and this will actually cause your physique to smooth out. During contest day, drink ordinary amounts of water and use amino acids all day long to keep energy levels up. Don't do anything during the day except rest, drink water and take amino acids.

Suggested 1-2 gallons/day (4-8 litres0

Drink up!!

Delts Demolition Shoulder Workout

Delts Demolition!!

I tried this workout last week and felt a totally new burn. I found traditional shoulder presses generated too much joint pain, especially when working chest heavy throughout the week. I kept an extremely intense pace during the entire workout, workout took 50mins. Here it is:

1. Seated Rear delt raises – 12/10/10/8…..weight increasing per set
2. Seated Side Delt Raises with DB- 10/10/10/8…..weight increasing per set SUPERSET with Standing punching Arnold Press on angle upwards. - 10/10/10/10 (Hold DBs in front yourself with palms facing towards you and punch forward with a twist motion on an upward angle, your palms should be facing out at the end of the movement, bring back towards you twisting the DB to the start position)
3. Standing Front Plate Press -15/15/15 (position barbell into corner, lift and press one arm at time with weight in front) SUPERSET with Front Plate Raise-10/10/10
4. Kneeling Front Barbell Press on Smith Machine- kneel down in front Smith machine barbell, barbell should be in front, and hand grip should be within shoulder width apart. -15/12/10
5. Rear Delt Cable extensions - 20/20/20

http://www.youtube.com/watch?v=gdY4ErBapz8&feature=related

SUPERSET with Rope Pulls towards face - 12/12/12

TRUTH about Creatine

Truthful Tip:

DO NOT BE FOOLED ABOUT CREATINE. Does creatine monohydrate hold water and make you bloated? This seems to be a very popular question lately. Well here is the no b/s honest truth about it. Creatine makes you hold water BUT does not make you bloated. I won’t bore you with all the proper terminology, I’ll tell it the way it is. Creatine makes you hold water, INSIDE YOUR MUSCLES!! The water you are concerned about (BLOATED LOOK) is OUTSIDE YOUR MUSCLES. Creatine does nothing to add to the water outside your muscles. It holds water inside your muscles, creating a ‘fuller’ look. World renowned bodybuilders will take creatine all the way up to competitions and even the day of the show because it keeps their muscles FULL. All that promotional stuff about other creatines being the ‘best creatine’ because they don’t make you hold water is pure crap! The fact is creatine monohydrate provides the best results, but it is hard to sell at higher prices because it has been around forever and is relatively cheaper to produce. I’ve done plenty shoots without creatine and have come in looking flat, since then I’ll stand by using creatine regardless if I have a shoot/competition. Too many people stress the creatine in their system and figure they’ll remove it a week or so before a shoot or competition. Most don’t realize it actually takes 4-6 weeks to completely remove all creatine from your system. This is especially important for those looking to add muscle. Do not limit yourself from adding to your results because you are afraid of water retention; you need that water IN your muscles to GROW! There will be no bloated look, that’s for sure!

TOTAL Leg Workout

Leg workout, total quad and hamstring blast. Concentrate with extensions and curls on contracting the muscle at the top of the movement. A lot of times we just go through leg workouts trying to hammer out weight. When it comes time to the end of the workout contraction is essential to exhaust the leg muscles. Enjoy!


MEN

Warm-up
Leg extensions- 2 Sets- 20 reps to get some blood flow into the muscles

1.      Squats- 5 Sets of heavy weight(80% your max) rep range 6-8
2.      Leg Press- Sumo Leg Press (feet directed out) 4 Sets x 15reps Superset with Regular Leg Press x10reps

Here is a video for the first part of the superset: http://www.youtube.com/watch?v=xkDpKeF6U_o

3.      Hack Squats 3 Sets x 12-15 Reps
4.      Leg Curls standing or lying 3 Sets x 12 Reps ( Hold movement at top and stress the downward motion of the movement, 3 seconds tension of way down)
5.      Leg Extension- One Leg- 3 Sets x 12 Reps (Contract at very top of movement, hold for 2 seconds)


WOMEN

Warm-up
Leg extensions- 2 Sets- 20 reps to get some blood flow into the muscles

1.      Squats- 4 Sets of 10-12 reps
2.      Deadlift- Keep Legs Straight 3 Sets of 10-12 Reps
3.      Lunges either with Dumbbell or Barbell- 3 Sets of 15 Reps
4.      Leg Curls standing or lying 3 Sets x 12 Reps ( Hold movement at top and stress the downward motion of the movement, 3 seconds tension of way down)
5.      Leg Extension- One Leg- 3 Sets x 12 Reps (Contract at very top of movement, hold for 2 seconds)


LINK FOR EXERCISES: http://www.bodybuilding.com/exercises/ * 

• For anyone with shoulder problems, trying substituting barbell out for dumbbell squats.
• Workout between 60-75 mins

Muscle Building Diet Plan

Meal 1 Immediately upon awakening • 1 scoop Whey Isolate

Meal 2(40mins later) • 1 cup oats • 1 scoop casein • ¾ cup egg whites or ½ cup egg whites + 1 egg • 1-2 tbsp. almond butter or natural peanut butter • ½ banana or ½ cup fruit

Meal 3 • ½ egg whites or 1 cup Greek yogurt(non-fat) • 10-15 almonds

Meal 4 • Chicken breast 1 ½ • Veggies • 1 cup brown rice • 1 tbsp. olive oil or healthy fat

Meal 5 (pre workout) Consume 1 ½ - 2 hrs. prior to training • ½ cup oats • 1 scoop whey protein (30mins prior to training)

Meal 6 (post workout) • 1-2 scoop Whey isolate • 1-2 scoop Waxy maize or quick sugars(fruits) • NO FAT SOURCES AT ALL

Meal 7 Same as Meal #4 but switch protein source occassionally

Meal 8 (Night) • 1 scoop casein • ½ egg whites • 1-2 tbsp. almond butter or Natural PB


*Note the substitutions and exceptions
*Most important protein shake to consume is immediately after training, it is totally fine to switch the protein shakes in the diet with a natural protein source such as chicken.
*Complex Carb subs- brown rice example= whole wheat pasta/breads, sweet potato,oats
* Protein source subs-chicken= extra lean turkey,fish(talapia,salmon,tuna),extra lean ground beef and steak

*Meal 7- your body can afford simple carbs such as regular potatoes and white rice during this point, especially if your are a HARD GAINER. ONLY DURING THIS MEAL.

*Casein sub= egg whites with fat source

Back Blast #2- Support for your ABS

Back BLAST Workout- Supporting those abdominals

It is very rarely talked about, but one the main components supporting your abs is your lower back. Your lower back is a ‘mirror muscle’ to your abs. Think of your biceps; you need strong powerful triceps to support a big bicep. Same goes for abs/core; you need a strong lower back to support your abs. This even goes as far to helping realign the abdominal muscles.

This workout is tailored to help define those upper/middle back muscles and specialized for the lower back. The routine gets away from the traditional back training for wide lats. The lats will be getting hit but primary concern to the bottom lats, to bring that nice V shape fully in. This will also help create separation from your side oblique muscles. Remember to use concentration and contract at the bottom of the movements. Try resisting each rep at the bottom for two seconds. When you are training back you do not need to go extremely heavy, this gets away from contracting the actual muscles. Concentrate throughout the workout on your movements.

*This website will guide you through any exercises you may not be familiar with*
http://www.bodybuilding.com/exercises/


The WORKOUT

Warm-up
3 sets of 20 reps- Single Arm Rows- Cable Pulley

1. 4 sets V-Bar Pull-down. Reps: 15/12/10/10
2. 2. 3 sets Deadlifts. Reps: 12/12/12
3. 3 sets Leverage High Low Machine. Reps: 12/10/10
4. 3 sets One Arm Bent-over Dumbbell Row. Reps: Failure/Failure/Failure
5. 3 Sets Bent-Over Barbell Row. Reps: 15/15/15
6. 3 Sets Seated Cable Rows. Reps: 20/20/20
7. 3 Sets Back Extensions. Reps: 10 with weight in hands/Superset 6-10 without weight for all 3 sets

*30-40 seconds rest in between sets. Workout should take about 1 full hour.

Cinnamon Vanilla Cookies- Healthy

Hey everyone, here are some healthy cookies that should help curb some of those cravings. Don't worry about the fat content, remember it is coming from the almonds. I prefer using clean carb sources such as brown rice/oats because they are complex carbs and provide steady energy stream and I know they are 100% clean.

2 cups Brown rice flour
1 cup Sunflower seed flour or Casein/Whey Protein
1 ½-2 cup Almond flour
1 TSP. salt
1 TBSP. Gluten free baking soda


Instructions:

• Mash 1 banana in blender
• Add dry cookie mix into blender
• Add ½ cup water
• Blend mix altogether

Consistency of mixture should be very close to cookie dough texture. I decided to add a handful of pecans to the mix as well.

Scoop mixture with TBSP and roll in palms, flatten cookies onto pan.


Topping:

• Add one TBSP Vanilla extract into measuring cup, add one TSP cinnamon with the vanilla extract. Mix them together, use a brush to coat the top of the cookies on the pan

Cooking:

• Heat oven to 350F, bake for 12mins. ENJOY :)

Nutrition: Per 3 cookies (not including pecans)

Calories: 200
Fat: 11g
Carbs: 17g
Protein: 10g

Rest & Recovery Conclusion

My first week back into the gym is finished. After taking 7 days off from all training, I decided to slowly get back into my routine instead of rushing back into it. As for the results, I felt that my muscle endurance and cardio had dropped off. It took a few sessions to get back into the same level of training intensity I was training with prior to taking a break. My weight quickly shot back up to 225 LBS. Day by day each muscle group started to fill out nicely. I definitely noticed my chest and abs benefitted the most from the time off. I feel they may have benefitted the most because they have gone through a lot of strenuous workouts over past half year. I feel my physique has really peaked this week. I would strong recommend resting your body and allowing it to fully recover. Often times a few days is not enough to recover. Sure your weight is bound to drop, but remember that is majority WATER WEIGHT, that will all come back within the first few workouts. I found the results were so beneficial to the body and mind that I have decided to adapt a new strategy to my training. I plan to take a week off to rest the body every 6 months of intense training. This will help break through future plateaus. I cannot suggest how important is it to listen to your body and let it rest/recover every once and while. You will be pleasantly surprised with the results.

Fitness FRENCH Toast Recipe

You can use whole wheat bread or Ezekiel bread for this recipe. I decided to make good use of some homemade 100% whole wheat bread from a friend :) I'll admit I rarely intake any sorts of bread even if it's whole wheat but when I do decide to switch up my carb source and consume some bread, it is always whole wheat or Ezekiel and is always consumed as a post-post workout meal to allow my body to get the most out of it. Good idea to switch your food sources from time to time, it will prevent your body from getting use to what is coming in.

Nutrition:

Carbs: 40g
Protein: 35g
Fat: 6g
2 slices bread

MIXTURE

• 1 tsp. vanilla extract 
• 1/2 cup egg whites 
• 1 whole egg 
• 1 tsp ground cinnamon 
• 1/2 scoop Whey Protein powder 
• Optional Topping: 1 Tbsp. 100% Maple Syrup (13g carbs) 

Cooking: Use coconut oil to grease pan, soak bread in mixture on both sides and set on pan for 3 mins each side.

Enjoy!

Women's Muscle Building Diet Plan

Women’s Muscle Building Diet Plan

Ladies, I understand the last muscle building diet plan posted was not very helpful for you, so here is a dedicated lean muscle building plan you can follow. It is directly targeted for women, with regards to protein/carbs/fat intake. The caloric intake and protein intake is right where it should be to help you add lean muscle. Enjoy!

Rough Total Daily Intake

Calories: 1300-1400
Protein: 150g
Carbs: 140g
Fats: 25-30g


Meal 1

• ½ cup egg whites
• 1/3 to ½ cup oats
• 1 tbsp. almond butter or natural PB

Meal 2

• 1/3 cup brown rice
• 1 apple
• ¾ cup Greek yogurt (non-fat)

Meal 3

• ½ sweet potato or ½ cup brown rice
• 4-6oz chicken breast or extra lean turkey
• 1 cups mixed vegetables
• 2 cups salad

Meal 4 (Preworkout)

• ½ cup Greek yogurt (non-fat)
• ½ banana

Meal 5 (Postworkout)

• 1 scoop Whey Isolate
• ¼ cup raisins

Meal 6

• Fish/Chicken/Turkey
• 2 cups salad
• 1 cup vegetables
• 1 tbsp. almond butter or almonds

Meal 7 (Night)

• 1 scoop of Casein or Whey protein
• 1 tbsp. natural PB

Body needs REST to RECOVER & GROW

So your diet is good, you’re training intense BUT yet you seem to be stuck at the same point. What gives??

It is important to allow enough time to pass between workouts and let your body recover. To build size and strength you must stress the body by lifting a heavy enough weight so body will adapt to the demands placed upon it.

Now it is time to allow the body for a recovery period. After the muscles have recovered you will be able to lift more weight or increase reps because the body has overcompensated for the initial stress and has built a ‘reserve’. Think of shooting around a basketball for an hour, your body is bound to be soar because it is not typically use to that sort of stress. Now go back to shooting around the basketball for another hour two days later. Your recovery period for the second shoot around will adapt a lot sooner. Your body won’t be experiencing the same aches and pains as it did after the first shoot around. You need to understand how the body works to fully appreciate the importance of allowing your body to fully recover before you next train.

Some important facts about recovery:

• Once you have stressed your body, you need to give it time to allow it to recover
• If you don’t rest long enough, the body will not recover and you won’t be stronger than your last training session.
• Some people believe 48 hours is plenty for recover, I prefer to train one body each day, giving a minimum 3-5 day rest period until I train that muscle group again
• The more intense your workout is, the more you stress your body and the more time is required to recover.
• Your age, lifestyle, jobs are all important factors to consider with regards to recovery time. Some people may put their bodies under stress outside of the gym as well.

Overtraining is the consequence of training too frequently. Your body will never be able to reach its full potential this way. More is not always better. I understand that ‘high’ one gets of being in the gym. You feel alive. It’s totally understandable to want to be at the gym constantly, to better your life BUT the fact is your body needs rest in order to take it to the next level.

There is a popular theory that one should take a week off from training after intense months of training. Studies suggest a week of rest after 4-5 months of intense training. I’ve always been curious about this theory but I have to admit, I’ve been too afraid to stop training. I guess I feel I may lose what I have worked so hard for. I have come to the realization that this thinking is ridiculous. In order to full understand this theory I will take an entire week off from my training and rest and recover. Of course I still must follow my diet to obtain the full benefits of this theory. I am interested to see if I come back stronger, tighter and fuller. I believe this will be very beneficial; I have not taken time off from the gym in 3 years. My body is calling out for me to stop and rest. I’ve taken a few pictures as of today so everyone can see the difference and hopefully by me experimenting with this theory first hand it can benefit everyone with their decisions to incorporate some recovery time. Remember you GROW OUTSIDE OF THE GYM.

Blast that Back Workout

As promised here is the BACK BLAST workout. This back routine consists of 5 exercises, 4 of them will be your major exercises. Each exercise has 4 sets with reps ranging from 8-12. Weight increases every set with this routine. REST period minimal, 30 seconds max. The workout is geared towards creating a V-tailored shape back with emphasis on the lower lats.

For women: this will help with back definition and also sculpt a nice lower back. The stronger your lower back is the stronger your core will be.

Now let’s go!

1. Seated Cable Rows – (MIDDLE BACK)
2. Weighted Wide Grip Pull-ups-( For women, try using the assisted weighted pull-up machine and adjust weight assistance each set) (LATS/UPPER BACK)
3. Single Arm machine Lat pull-down- (LOWER LATS)
4. Barbell Bent-over rows (MIDDLE BACK/LOWER LATS)
5. Back Extensions- (LOWER BACK)

Daily Supplement Routine

This article is with regards to what supplements I use on a daily basis. First off, all my supplements are with Optimum Nutrition. Even if I wasn't an ON Athlete, I would honestly purchase their products. When it comes down to dollars and value no one in the industry comes close!

One important point I would like to state is supplement use will only go so far. Unless your diet and training routine is 100% you won’t experience the full benefits of those supplements. You cannot just take supplements and slack on your diet and training and expect the maximum results. Listed below are the supplements I take daily. They do tend to change when I’m preparing for a photo shoot or competition. I may choose not to take certain supplements during those weeks depending on my physique. For the most part these supplements below stay in my daily routine.

Best,

MR

• ON HydroWhey 
• ON Casein 
• ON Opti-Men 
• ON Amino Energy 
• ON Tribulus 
• ON Creatine Monohydrate 
• ON Glyco-maize(waxy maize) 
• ON Glutamine 
• ON BCAA 
• ON Fish Oil and ON Flaxseed Oil (not pictured) 

Bicep Blast

This is a back against the wall biceps workout. Weight starts heavy and increases all the way through. Five exercises of four sets each. Each set follows 15/12/10/10 for reps. 235 totals reps of high intensity training. Twenty second rest periods, should complete the workout within 40 minutes. This workout was concentrated around hitting the bicep muscles from all different angles. Use this workout to follow the Tricep workout posted earlier last week. Enjoy everyone! 

1. Close Grip Preacher Curls 
2. Standing big bar curls- (pinky finger should be aligned with shoulders to give a slightly wider grip) 
3. Across body dumbbell hammer curls 
4. Incline bench dumbbell curls 
5. One arm concentrated machine curls ( if your gym does not have this machine then perform exercise on cable station with the handle at TOP pulley position, slightly angle your arm and curl towards your forehead.)

Gluten Free Oatmeal Cookies Recipe

Ingredients needed: eggs/egg whites, whey or casein protein, sorghum flour, gluten free oats, vanilla extract, unsweetened apple sauce, and agave nectar

Start off with two separate mixes, a dry mix and wet mix.

Dry mix

• 1 cup oats 
• 1/2 to 3/4 sorghum flour 
• 1 scoop ON casein protein or ON Hydro Whey 

Wet Mix

• 1/2 cup unsweetened apple sauce 
• 1 tablespoon agave nectar 
• 1 tablespoon vanilla extract 
• 2 eggs or 1/4 cup egg whites 
• 2 tablespoons grapeseed oil if your using egg whites 

Mix into one bowl, scoop about a teaspoon into your hand, roll into a ball and then pat down against the pan.

*I experiemented around and made two different batches, the initial batch had 1 egg and 1/4 egg whites. Also scooped the batter using a tablespoon. These cookies came out very fluffy. The second batter I used 2 eggs and 1 tablespoon grapeseed oil. This time I used a teaspoon to scoop the batter, these came out much flatter and more authentic.

*Perfect toppings: PB,almond butter, jams

- Ideal choice for breakfast, contains complex carb sources along with low GI natural sugars and slow or fast release protein.

LOW CARB Protein Muffins Recipe

Perfect to snack on during the holidays.

Muffin mix

• 1 scoop ON HydroWhey 
• 2 cups of almond flour 
• 2 teaspoons of vanilla extract 
• 1/4 teaspoon sea salt 
• 1 & 1/2 teaspoon baking soda 
• 1 tablespoon ground cinnamon 
• 2 eggs 
• 3 egg whites 
• 3 tablespoons greek yogurt 

Icing mixture- Protein Pudding

• 1 scoop ON Casein protein 
• egg whites (enough to give the casein protein a pudding texture) 

* You can also add your own toppings instead of the icing (peanut butter/jams work great too)*

STEP BY STEP PICS

TRI-Set Triceps Workout

TRI-Set Triceps Workout
This workout is based around triple set exercises that primarily target all heads of the tricep muscle. For each exercise you will perform 3 sets consisting of 15 reps each. Remember to push yourself with regards to weight, just because it’s a triple set doesn’t require you to lift light weight. Keep up a steady tempo and fly through this workout, the pump is intense. I put myself through the workout first to see if it was worth posting up for you guys. I’ve also attached a link and coordinated all the exercise names to the link so that you guys can easily follow along. Now go get it!

Triple Set 1

A- Seated triceps press (behind head)
B- Triceps Dumbbell kickback
C- Diamond push ups(hands create diamond shape on top of a standing dumbbell)*close push ups*

• Time to press

Triple Set 2

A- Smith Machine close grip bench press
B- Reverse Triceps bench press (smith machine if your lacking a spot)
C- Close grip push ups (this time perform these close grip push ups on the smith machine bar, your body should be on incline position)

• Now get your butt over to the cable tower

Triple Set 3

A- Triceps Pushdown – Rope attachment, split rope at bottom of movement
B- Cable Rope Overhead triceps extension, position rope attachment from bottom pulley
C- Standing Triceps Extension - Rope attachment, position rope attachment from top pulley, lean forward and perform extension over your head.

• If you’re really nuts....

Triple Set 4

A- Dips- Triceps Version
B- Cable one arm triceps Extension
C- Lying Triceps Press (skull crushers)

All out Women's Workout

There have been many requests for a female diet/workout plan, so I put together a program which has two options. First option is for anyone trying to lose some body fat. Second is meant for those trying to add that lean muscle with minimum fat gain.


It is very important that you ladies realize you naturally have very low testosterone levels. This means it is more difficult to increase muscle mass compared to males. More importantly though you must understand that lifting heavy weights will be the key to toning that body. Most women are afraid of lifting excessive amounts of weight because they believe there arms/legs/etc. may get too masculine looking. That is a complete myth! Because of the low testosterone levels in your body it would be extremely difficult to add that masculine size. By pushing heavy weights you are shocking the fibres in your muscle to new limits forcing them to grow, but to grow to the NATURAL POTENTIAL, thus giving the muscle a nice ‘tone’ look. Another added bonus is the increased amount of calories you’re burning by pushing yourself with heavier weights. This creates cardio within your routine, helping burn fat. So don't shy away from lifting heavy!

Fat Loss Tips

• 30 to 40mins cardio empty stomach (supplements BCAA’s+coffee prior)
• Have complex carbs for breakfast and some simple carbs postworkout
• Superset exercises with 3x15 sets/reps

How to add LEAN Muscle

• Complex carbs morning/lunch/post workout/ dinner all in moderation to your bodyweight
• Complex carb sources: oats/brown rice/sweet potatoes/veggies
• Good healthy fats: avocado/olive oil/almonds/natural peanut butter/fish oils
• Simple Carb sources (immediately post workout): frutis/sugars
• Protein intake must go up 1.5-2grams X your bodyweight
• Healthy Fat intake will generally occur at morning/lunch and at night according to working out between 3-5pm 
• For muscle mass DO NOT superset these exercises. Concentrate on pushing yourself to do heavy sets from 12/10/8 range. Increase weight for each set. 3 Sets-12/10/8 reps
• Only cardio you’ll be doing is LIGHT cardio at the end for 5-10mins

WORKOUT

I understand not everyone knows the exercise names and it's difficult to fully explain so here is a great tool, just click the link and it will direct you to a website that contains instructional videos for every exercise. Just click the body part and your good to go! Enjoy!

http://www.bodybuilding.com/exercises/


Day 1 Shoulders

1. Side Lateral Dumbbell(DB) Raises 
2. Front Raises DB 
3. Rear Raises DB (chest on incline benched,weights infront) 
4. Cable Upright Rows 

Day 2 Back/Biceps

1. Lat Pulldowns 
2. DB rows 
3. Cable Rows 
4. Lower Back Extensions 
5. Straight Bar Curls 
6. DB Curls (twist motion at top of curl) 
7. Rope Curls 

Day 3 Legs

1. Squats 
2. Lunges 
3. Deadlift ( toes pointed in outward direction, creating a V shape, keep knees straight through the entire motion. This really isolates your hams/glutes 
4. Leg Extensions(machine) 
5. Leg Curls (machine 

Day 4- Chest/Triceps-primary focus is the triceps

1. DB kickbacks 
2. Dips (you assissted machine if needed) 
3. Rope Extensions (overhead or downward) 
4. Incline Press DB 
5. Incline Flies DB

Sacrifice Muscle??? Not a chance!!

No more wasted muscle....

The last thing anyone wants to happen when dieting is to lose muscle. Let’s get real; no one wants to lose that hard earned muscle. When you finish working out the first thing you do is head for your post workout shake. A lot of people forget that the muscle building process continues for the REST of the day. Night time now becomes a very crucial muscle building time period. In the simplest terms when you’re asleep, your body needs something to feed off of. You need to supply your body overnight with a slow release protein. CASEIN will give your body a slow release protein overnight to feed off of and protect your muscle from being sacrificed. Don’t waste anymore of your time or muscle, get your Casein!

Casein Protein Benefits:

1. Greater Muscle Retention
2. Greater Fat Loss

ARM WAR #1

This routine is concentrated around heavy compound exercises for both the triceps and biceps.Total shock to the muscles,maximize stress being applied. Rep range falls in order of 10/8/6/4-6 superset last rep with half the weight til failure for all exercises/30 second rest inbetween. 32 Total sets....Video to follow to show maxout set


TRICEPS

• T-Bar pushdowns
• Close Grip Bench
• Skull Crushers
• Cable Extensions

BICEPS

1. Big Bar Curls
2. Incline Dumbbell curls
3. Hammer Curls across body
4. Cable rope curls