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★Cardio Required To Shed Off Excess Fat? THE TRUTH MY WAY

Ok, after seeing and reading a ton of different opinions out there, I want to give my 0.02 on this topic, is cardio required to shed off fat? Many say to stay away from cardio, and you can get in contest/lean shape without. Well there is a truth to BOTH sides. Let me explain what…

Back Workout – February 25, 2015 #log

• Elevated Seated Cable Rows 4×10-12 (targets the lower-lats a lot more) • Meadow Rows (variation #1) 4×10 -set 1 two 25lb plates -set 2 two 25lb plates -set 3 three 25lb plates -set 4 four 25lb plates • Meadow Rows (variation #2) 3×10 -set 1-3 three 25lb plates • Reverse Facing U-Handle Seated Pulldowns…

Leg Training – February 26, 2015 #log

• Squats -Set 1 135lbs x 12 warmup -Set 2 135lbs x 12 warmup -Set 3 135lbs x 12 warmup -Set 4 225lbs x 12 -Set 5 285lbs x 10 -Set 6 285lbs x 8 / 225lbs x 6 / 135lbs x 6 -Set 7 315lbs x 8 / 225lbs x 6 / 135lbs x…

Leg Training – March 10, 2015 #log

• Seated Hamstring Curls 4×10 (hold and squeeze at the bottom for 2 seconds of each rep) • Leg Extensions 5×10-12 (first 3 sets moderate weight, hold and squeeze at the top of the rep. Last 2 sets, heavy as shit) • Squats -Set 1-3: 135×10 -Set 4: 245×12 -Set 5: 295×10 -Set 6: 335×10…

Leg Training – March 19, 2015 #log

• Laying Hamstring Curls 4×10-15 +Superset: Standing Calf Raise Machine 4×15 • Leg Press -Set 1: 8plates x 20 -Set 2: 8plates x 20 -Set 3: 12plates x 20 -Set 4: 14plates x 15 -Set 5: 16plates x 15 -Set 6: 18plates x 15* -Set 7: 20plates x 12* -Set 8: 22plates x 12* -Set…

Leg Training April 2, 2015 #log

Seated Leg Extensions -Sets 1-4 15reps – weight moderate -Sets 5-6 10reps – heavy as shit Leg Press -Set 1 15-20reps -Set 2-5 10-12reps *added resistance bands to add negative resistance Hack Squats -Set 1-4 10-12 reps, keep pyramiding up the weight -Set 5-7 8-12 reps *added bands to give a Reverse band effect on…

Back/Shoulder Training April 12, 2015 #log

• Wide-grip Lat Pulldowns 5×10 +Superset: Seated Close-grip Cable Rows 5×10 *5th set, lower the weight, but hold each rep at the contraction point for 1-2 seconds. • Close-grip T-Bar Rows 6×10 *increase weight each set. 6th set, lower the weight by 50%, hold at the top of the contraction point for 1-2 seconds. MAKE…

Leg Training – May 7th, 2015 #log

• Squats – Sets 1-2 – 135lbx12 warmup – Set 3 – 225×10 – Set 4 – 315×10 – Set 5 – 365×8 – Set 6 – DROPSET 405×4 – 315×5 – 225×5 – 135×4 – Sets 7-8 – 185×12 (close foot placement stance, go down to parallel) • Laying Hamstring Curls 4×10 • Seated…

TIPS TO TRAINING LEGS MORE EFFICIENTLY

1. Press through your heels and drive with your hips, not your knees. 2. On squats, be sure to keep your head and chest up— once you break your form and lean forward, it’s all over. 3. Quality is worth more than quantity— that goes for weight, form and the intensity of your sets. 4….

Shoulder Training – June 1st, 2015 #log

• Reverse Pec-Dec 4×10-12 • Seated Military Shoulder Hammer Press 2×10, 2×6+8 (go heavy as shit for the first 6 reps, then drop set the weigh some and go another 8 reps) • Standing Dumbbell Side Laterals 4×10 (heavy as you go) +Superset: Reverse Seated Military Shoulder Hammer Press 4×7-9 (keep 225lbs loaded on the…