11/21/14 Workout - Fullbody

AM Workout (weight/reps)

Treadmill Walk

5 minutes 

Cable Leg Extensions

80/10, 80/10, 80/10

Cybex Flyes
50/20, 150/10, 210/6

Low Cable Rows
65/30

Ben Pakulksi's Mi40 - The Next Big Thing

Aggressive Strength Natural Testosterone Booster

Mike Mahler Recovery Oil

Aggressive Strength Nutrition Supplement Bundles

Get Mike Mahler's Restorezyme

Elliott Hulse's Lean Hybrid Muscle Reloaded - Build Muscle & Burn Fat

#MusclePharm Workout of the Day! BUILD YOUR LEGS by @Schwarzenegger! Powered by #IronCre3 pic.twitter.com/8PHknPM9qs
— MusclePharm® (@MusclePharm) October 7, 2014

Nice paper from @BradSchoenfeld et al on fed vs. fasted cardio and why it just doesn't matter either way: http://t.co/NwhjqdT1N1
— Stuart Phillips, PhD (@mackinprof) November 18, 2014

Workout 11/20/14 - Fullbody (66 sets)

AM Workout (weight/reps)

Treadmill Walk
 15 minutes

Cybex Crunches
10/20, 10/20

Cybex Torso Rotation
40/10, 40/10 

Cybex Seated Leg Press
70/30, 140/30, 250/20, 350/12

Hammer Strength Incline Press

60/20, 80/15, 120/10, 140/8
160/3, 160/3, 180/3

Cybex Rows

70/20, 150/8, 190/5, 210/2, 90/20

Cybex Leg Curls

50/20, 50/20, 50/20

Cybex Bench Press
110/10, 150/10, 210/1

Face Pulls

65/10, 80/10, 95/10,
110/10, 125/10, 140/10

Low Cable Rows

140/16, 170/10, 185/10, 200/10

Cybex OHP

10/10, 20/10, 30/10, 40/10, 50/10, 60/10, 80/10
60/10, 50/10, 40/10, 30/10, 20/10, 10/10

Cybex Pulldowns

10/10, 30/10, 60/10, 90/10, 170/5

One Arm Rear Delt Cables

10/10, 20/10, 30/10

Dumbbell Curls

15/20, 15/20

One Arm Overhead Extension

10/20, 20/20

Pressdowns

65/10, 50/10, 40/10, 30/20

Cybex Preacher Curls
30/20

Ben Pakulksi's Mi40 - The Next Big Thing

Aggressive Strength Natural Testosterone Booster

Mike Mahler Recovery Oil

Aggressive Strength Nutrition Supplement Bundles

Get Mike Mahler's Restorezyme

Elliott Hulse's Lean Hybrid Muscle Reloaded - Build Muscle & Burn Fat

Workout 11/19/14 - Back and Biceps Day (24 sets)

AM Workout (weight/reps)

Cable Rows
60/20, 75/15, 90/15, 105/15, 120/10

Pulldowns

60/20, 75/8, 90/8

Face Pulls

65/20, 80/10, 95/15

Back Extensions

60/40

Hammer Strength Pulldowns

140/10, 140/10

Smith Machine Shrugs

95/20, 95/20

Smith Machine Bent-over Rows

95/20, 95/20

Cybex Preacher Curls

80/6, 60/9, 50/5, 40/7, 30/15, 20/20

Low Carb Diet: Fat or Fiction?

My Version Of HIIT Cardio For Overweight Beginners by Chris Jones of Physiques of Greatness

Get it at TigerFitness!

SuppWithThat.com Review

Strawberry Lemonade † Serving Size 1 Scoop (13.41 Grams) Servings Per Container 20
Amount Per Serving
	Serving	% DV
Calories	0	-
Sodium	0 mg	-
Potassium	0 mg	-
Total Carbohydrate	0 g	-
Sugars	0 g	-
Niacin	0 mg	-
Vitamin B6 (as Pyrdoxine HCl)	2 mg	100.000%
Vitamin B3 (as Niacinamide)	20 mg	100.000%
Vitamin B12	1200 mcg	2000.000%
Vitamin B9	400 mcg	100.000%
Creapure® Creatine Monohydrate	5 g	†
Carnosyn® Beta Alanine	3.2 g	†
AgmaPure™ (Agmatine Sulfate	1.5 g	†
L-Carnitine L-Tartrate	1.5 g	†
N-Acetyl L-Tyrosine	500 mg	†
Caffeine Anhydrous	250 mg	†
Higenamine HCI 20 mg †
Proprietary Blends = NONE
*percent Daily Values are based on a 2,000 calorie diet.
Other Ingredients: Citric Acid,natural & artificial flavoring, silica, sucralose, FD&C Red #40 Lake.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. †Nutrition Facts are a simulation of the product's "Nutrition Label". For the actual Nutrition Label please refer to the product packaging.

Workout 11/17/14 - Chest Day

AM Workout (weight/reps)

Hammer Strength Incline Chest Press
50/20, 70/20, 90/10, 150/8

Hammer Strength Chest Press
70/20, 90/12, 110/10, 130/5, 150/4

Face Pulls
65/30, 65/20

Ben Pakulksi's Mi40 - The Next Big Thing

Aggressive Strength Natural Testosterone Booster

Mike Mahler Recovery Oil

Aggressive Strength Nutrition Supplement Bundles

Get Mike Mahler's Restorezyme

Elliott Hulse's Lean Hybrid Muscle Reloaded - Build Muscle & Burn Fat

Workout 11/13/14 - Arm Day (23 sets)

AM Workout (weight/reps)

Cable Rows

60/20, 60/20

Reverse Grip Pulldowns

75/20

Pressdowns

40/20, 50/20, 65/20, 80/20

One Arm Pressdowns

40/20, 30/20

One Arm Overhead Extensions
 20/20, 30/10

Tricep Kickbacks
 30/8, 20/15

Incline Curls
 10/20, 15/10

Standing Dumbbell Curls
 10/10, 15/7

Dumbbell Hammer Curls
 20/10, 25/7
 Cybex Preacher Curls
 30/20, 40/15, 50/10, 30/12

Ben Pakulksi's Mi40 - The Next Big Thing

Aggressive Strength Natural Testosterone Booster

Mike Mahler Recovery Oil

Aggressive Strength Nutrition Supplement Bundles

Get Mike Mahler's Restorezyme

Elliott Hulse's Lean Hybrid Muscle Reloaded - Build Muscle & Burn Fat

ARMS. High volume. Intense burn. Enjoy the pain. #FOCUS #ChicksDigThundercookies #TeamHercules pic.twitter.com/mhuuxgUZ8n
— Dwayne Johnson (@TheRock) June 20, 2014

#MusclePharm Workout of the Day! BUILD YOUR ARMS by @Schwarzenegger! Powered by #IronCre3 pic.twitter.com/6Dti6UQMeH
— MusclePharm® (@MusclePharm) October 8, 2014

Workout 11/12/14 - Back and Biceps Day

AM Workout (weight/reps)

Cable Rows
60/30, 90/20,120/10, 150/8

Hammer Strength Pulldowns

100/20, 100/10

Bent-Over Rows

95/20, 115/10, 135/10, 145/8

Smith Machine Shrugs

95/20, 115/10, 135/10, 145/10

Ben Pakulksi's Mi40 - The Next Big Thing
 

Aggressive Strength Natural Testosterone Booster

Mike Mahler Recovery Oil

Aggressive Strength Nutrition Supplement Bundles

Get Mike Mahler's Restorezyme

Elliott Hulse's Lean Hybrid Muscle Reloaded - Build Muscle & Burn Fat

Not one conventional pull down was done... Pull narrow and ROW pic.twitter.com/Gd78OVIzvV
— Dorian Yates (@Dorian_Yates) September 25, 2014

SuppVersity - Nutrition and Exercise Science for Everyone: No Time? No Excuse! Three Minutes (One Minute All ...

SuppVersity - Nutrition and Exercise Science for Everyone: No Time? No Excuse! Three Minutes (One Minute All ...: HIIT your weaker self hard, with a total of one minute all out cycling. It's the most often heard excuse you get, when you ask your ...



Participants were allocated into the male or female intervention group and matched for age, body mass index and VO₂ peak. The experimental protocol, itself consisted of familiarization and baseline testing that was followed by a 6 wk training intervention and post-training measurements. Over the course of the 6 week intervention period the subjects hit the gym only once a week, where they did

• 3x20 s all-out cycling efforts
• against a load corresponding to 0.05 kg/kg body mass,
• separated by 2 min of low intensity cycling (50 W)

The exercise was performed on an electronically braked ergometer (Veletron, RacerMate, Seattle, WA, USA). With the obligatory 2 min warm-up and 3 min cool-down at 50 W, the sessions lasted 10 minutes. That's more than just three minutes, but if you think about the exhausting part of the workout, only, it's actually not a three, not a ten, but a one minute workout.

Workout 11/10/14 - Chest and Triceps Day (18 sets)

AM Workout (weight/reps)

Cybex Flyes
30/20, 60/20, 70/20, 80/12, 90/7

Cybex High Flyes
50/8, 40/9, 30/15

Hammer Strength Incline Chest Press
80/8, 100/8, 120/6 140/2

Hammer Strength Chest Press
120/6, 140/3, 160/3, 180/4

One Arm Tricep Pressdowns
30/30, 30/20

Ben Pakulksi's Mi40 - The Next Big Thing

Aggressive Strength Natural Testosterone Booster

Mike Mahler Recovery Oil

Aggressive Strength Nutrition Supplement Bundles

Get Mike Mahler's Restorezyme

Elliott Hulse's Lean Hybrid Muscle Reloaded - Build Muscle & Burn Fat

11/5/14 Workout - Back Day (14 sets)

AM Workout (weight/reps)

Cable Rows
50/20, 75/20, 90/20, 90/20, 105/20

Hammer Strength Low Rows

100/15, 120/10, 140/6

Hammer Strength Pulldowns

100/10, 100/10, 120/10

Bent-Over Rows

95/10, 145/8, 155/6

Ben Pakulksi's Mi40 - The Next Big Thing
 

Aggressive Strength Natural Testosterone Booster

Mike Mahler Recovery Oil

Aggressive Strength Nutrition Supplement Bundles

Get Mike Mahler's Restorezyme

Elliott Hulse's Lean Hybrid Muscle Reloaded - Build Muscle & Burn Fat

Not one conventional pull down was done... Pull narrow and ROW pic.twitter.com/Gd78OVIzvV
— Dorian Yates (@Dorian_Yates) September 25, 2014

11/3/14 Workout - Chest an Triceps Day (19 sets)

AM Workout (weight/reps)

Cybex Flyes
10/20, 20/20, 30/20, 40/20, 50/20


Hammer Strength Chest Press
30/20, 50/20, 70/15

Low Cable Flyes
40/10, 40/10

High Cable Flyes
40/20, 40/20

Hammer Strength Incline Press
40/20, 80/8, 100/8,
120/8, 140/3, 160/3

One Arm Tricep Pressdowns
30/35

Ben Pakulksi's Mi40 - The Next Big Thing

Aggressive Strength Natural Testosterone Booster

Mike Mahler Recovery Oil

Aggressive Strength Nutrition Supplement Bundles

Get Mike Mahler's Restorezyme

Elliott Hulse's Lean Hybrid Muscle Reloaded - Build Muscle & Burn Fat