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Leg Workout – January 23, 2013

• Squats – 3×12-20 warmup/4×7-12 working • Front Squats – 1x15warmup/3×8-12 working/1×12 finisher • Leg Press – 5×20-10 • Laying Hamstring Curls – 5×10-15 • Seated Hamstring Curls – 4×10-12 • Seated Calve Raises – 4×15-20 Notes: *all squats, to the floor!! *no complete lockout on front squats, to keep tension on quads *hamstrings curls…

Back Workout – January 21, 2013

• Seated close-grip rows 2×15/3×10-12 • Pullups 2×10 • Freebar T-bar rows 1×15/4×10-12 • Overhand Barbell Rows 5×10-12 • Underhand Barbell Rows 5×10 • V-bar Lat Pulldowns 3×10 • Standing Straight-Arm Lat Pulldowns 7×10-12 Share

Leg Workout – December 26, 2012

• Leg Press 2×15-20 warmup/4×8-12 (last set drop-set with 15 extra reps) • Leg Extensions 4×10 + 3 reps of extension resistance (spotter pushes down on the leg extension while you are pushing up; push up as long as possible till failure occurs..painful!) • Trap-bar squats 3×10-12 — super-set with barbell lunges 3×20 steps •…

#trainingtip: Performing the Leg Press Correctly

Training Tip: When performing leg press, hold yourself down with the handles the leg press apparatus provides. DO NOT put your hands in your knees, and push your knees up with the press. DO NOT put your hands behind your head. HOLD YOUR body down firmly to the seat, and press (don’t forget to breath…

Shoulder/Traps Workout – December 17, 2012

• Seated Dumbbell Press – 1×20/3×10-12 [front/mid delts] • Standing Straight-bar front raises 4×12 [front delts] • Seated Side Laterals 4×10 [front/mid delt] • Bentover Dumbbell Side-Laterals 7×12 [rear delts] • Seated Smith Machine Shoulder Presses 4×10-15 [front/mid delts] • Barbell shrugs 6×10-20 [traps] • Smith Machine Upright Rows 4×10 [delts/traps] • Seated straight-bar wide-grip…

Chest/Back Training Routine – December 16, 2012

On this day I decided to shock my body, and since I took 2 days straight off from the gym, and had extra “fun” calories within those two days, I decided to punish myself a little more on this session. * Note: If you know you are under eating, there is no need to attempt…

1-Arm Dumbbell Rows

Training Tip: When doing 1-arm dumbbell rows, make sure to STRETCH to the bottom, then focus on using your lats to move/contract the weight….then focus on controlling the negative movement. Then Repeat. I see this movement done completely wrong 9 out of 10 times I see others doing it. Share

★Coach’s 12 Essential Keys to Bodyfat Loss & Build Muscle

There are probably tons of articles out there that refer to different methods of losing body-fat and water weight. Experimenting with numerous methods is always a great way to seeing how your body reacts to those methods. But, over my days of attempting such techniques, here are the ones that I found most common, and…