Bodybuilding & Fitness Workouts

2010-01-07T12:23:00.000-08:00

www.seriousteenbodybuilding.com

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Workout - DC - 2 November 2009

2009-11-01T22:23:00.000-08:00

Chest, Back, Shoulders Triceps

Bench Press:
85kg x9 RP +3 RP +2

Weighted Pull Ups:
+12.5kg x4 RP +2 RP +1

Deadlifts:
200kg x4 (440lbs) <--- YEAD BUDDY!!

Seated Dumbbell Press:
35kg Dbs x7 RP +1 RP +1

Weighted Dips:
+30kg x3 RP +2 RP +1

Good Workout, very happy with the deadlift.

MHT Leg Workout - 28 October 09

2009-10-28T10:04:00.000-07:00

Legs - MHT

Box Squats:

set 1: 140kg x5

set 2: 140kg x4

Leg Press:

set 1: 9 plates each side x5

set 2: 9 plates each side x6

Leg Curls:

set 1: lvl 15 x10

set 2: lvl 15 x7

set 3: lvl 15 x6

set 4: lvl 12 x20

Calves:

3 sets of 8-12

MHT Back Workout - 27 October 09

2009-10-26T23:51:00.000-07:00

Back - MHT

Barbell Rows:

set 1: 160kg x4 (350lbs)

set 2: 160kg x4 Drop: 120kg x10

Deadlifts:

set 1: 195kg x5 (429lbs)

Straight Arm Pull Downs:

set 1: lvl 8 x10

set 2: lvl 8 x8

set 3: lvl 8 x6

set 4: lvl 8 x6

One Arm Cable Rows:

set 1: lvl 14 x12

set 2: lvl 14 x10

set 3: lvl 14 x10

set 4: lvl 14 x8

set 5: lvl 14 x11

New MHT Training Routine - 25 October 09

2009-10-24T17:24:00.000-07:00

MHT - MAXIMUM HYPERTROPHY TRAINING

These are the MHT workouts i will be using for the next 4 weeks.

Day One: Chest

Incline Bench Press - 2 sets of 4-6 reps: Rest Pause on 2nd set

Flat Bench Press - 3 sets of 4-6 reps

Decline Bench press - 2 sets of 4-6 reps: Drop Set on 2nd set

Pec Dec Flyes - 5 sets of 8-12 reps: 30-45 second rests between sets

Calves - 3 sets of 8-12

Day Two: Back

Barbell Rows - 3 sets of 4-6 reps: Drop Set on 3rd set

Dead Lifts - 1 set of 4-6 reps

Straight Arm Pull Downs - 4 sets of 8-12 reps: 30-45 second rests between sets

One Arm Cable Rows - 5 sets of 8-12 reps: 30-45 second rests between sets

Day Three: Legs

Box Squats - 2 sets of 4-6 reps

Leg Press - 2 sets of 4-6 reps: Drop Set on 2nd set

Leg Curls - 4 sets of 8-12 reps: 30-45 second rests between sets

Leg Extensions - 3 sets of 8-12 reps:30-45 second rests between sets

Calves - 3 sets of 8-12

Day Four: Triceps & Biceps

Weighted Dips - 3 sets of 4-6 reps: Rest Pause on 3rd set

Decline Dumbbell Skull Crushers - 2 sets of 4-6 reps: Drop Set on 2nd set

Close Grip Bench Press /super set/ Cable Push Downs - 5 sets of 8-12 reps

Barbell Curls - 2 sets of 4-6 reps: Rest Pause on 2nd set

Hammer Curls - 2 sets of 4-6 reps: Drop Set on 2nd set

Cable Preacher Curls /super set/ Close Grip EZ Bar Curls - 5 sets of 8-12 reps

Day Five: Traps & Shoulders

Rack Pulls - 2 sets of 4-6 reps: Drop Set on 2nd set

Barbell Shrugs - 2 sets of 4-6 reps

Seated Dumbbell Shrugs - 5 sets of 8-12 reps: 30-45 second rests between sets

Standing Barbell Press - 2 sets of 4-6 reps: Rest Pause on 2nd set

Seated Lateral Raises - 4 sets of 8-12 reps: 30-45 second rests between sets

Bent Over DB Rear Delt Raises /super set/ Cable Rear Delt Flyes - 5 sets of 8-12 reps

MHT Shoulders & Traps Workout - 22 October 09

2009-10-23T14:21:00.000-07:00

TRAPS & SHOULDERS - MHT

Rack Pulls
set 1: 230kg x4 PR (506lbs)
set 2: 230kg x3 Drop 180kg x10 drop 140kg x8

Barbell Shrugs
set 1: 150kg x10
set 2: 160kg x8

Seated DB Shrugs
set 1: 50kg DBs x15
set 2: x15
set 3: x15
set 4: x15

Standing Barbell Shoulder Press
set 1: 70kg x6 PR
set 2: 70kg x3 RP x.5

Seated Dumbbell Press
set 1: 37.5kg DBs x6 (82lbs)
set 2: x5

Superset: Seated Side Laterals/// Rear delt raises
4 sets 8-12 reps

MHT Leg Workout - 21st October 09

2009-10-20T22:22:00.000-07:00

LEGS - MHT

Box Squats
set 1: 140kg x4
set 2: 140kg x4

Leg Press
set 1: 8 plates a side x9
set 2: 8.5plates a side x6 Drop 6 plates x10

Leg Curls
set 1: lvl 16 x10
set 2: lvl 16 x8
set 3: lvl 16 x7
set 4: lvl 12 x20

Calves
calf press 3 sets 8-12

MHT Back Workout - 20th October 09

2009-10-20T11:05:00.000-07:00

BACK - MHT

Barbell Rows
set 1: 155kg x6
set 2: 155kg x6 Drop 115kg x10

Deadlifts
set 1: 190kg x6 PR (418lbs)

Lat Pull Downs
set 1: lvl 19 x12
set 2: lvl 19 x10
set 3: lvl 20 x6
set 4: lvl 20 x4

One Arm Dumbbell Rows
set 1: 50kg DBs x15
set 2: x15
set 3: x15
set 4: Right Arm: 20 reps Left Arm: 30 reps

Maximum Hypertrophy Training is AWESOME! seeing some incredible results in such a short time!

MHT Chest Workout - 19th October 09

2009-10-18T22:14:00.000-07:00

CHEST - MHT

Bench Press
set 1: 95kg x3
set 2: 95kg x3 RP x1

Incline Barbell Press
set 1: 90kg x2
set 2: 90kg x2

Decline Barbell Press
set 1: 100kg x3 PR
set 2: 100kg x2 Drop 80kg x4 Drop 60kg x10

Low Incline Flyes
set 1: 35kg Dbs x8
set 2: 35kg Dbs x6
set 3: 35kg Dbs x4
set 4: 35kg Dbs x3 Drop 15kg Dbs x10

BW Dips
set 1: BW x10
set 2: BW x7

MHT Triceps & Biceps Workout - 16 October 09

2009-10-15T23:12:00.001-07:00

TRICEPS & BICEPS - MHT

Triceps

Close Grip Bench Press
set 1: 90kg x4
set 2: 90kg x3

Skull Crushers
set 1: 45kg x5 PR
set 2: 45kg x5

Overhead EZ Bar Extensions
set 1: 35kg x8
set 2: 35kg x8

Cable Push Downs
set 1: lvl 9x12
set 2: lvl 9x8
set 3: lvl 9x7
set 4: lvl 9x6

BW Dips
set 1: BW x7

Biceps

Barbell Curls
set 1: 65kg x6 PR
set 2: 65kg x5 Rp x2 RP x1

Close Grip EZ Bar Curls
set 1: 50kg x6
set 2: 50kg x5 Drop 30kg x10

Pinwheel Curls
set 1: 40kg DBS x6.5

Cable Preacher Curls
set 1: lvl 13 x12
set 2: lvl 13 x10
set 3: lvl 13 x8
set 4: lvl 13 x6 + 14 half reps (HOLY BURN!!)

MHT Shoulders & Traps Workout - 15 October 09

2009-10-14T23:34:00.000-07:00

TRAPS & SHOULDERS - MHT

Traps

Rack Pulls
set 1: 220kg x7 PR (485lbs)
set 2: 220kg x3 Drop 170kg x7 Drop 130kg x10!!

Shrugs
set 1: 130kg x10
set 2: 150kg x6

Seated Dumbbell Shrugs
set 1: 42.5kg DBs x15
set 2: 42.5kg DBs x15
set 3: x15
set 4: x15

Shoulders

Standing Barbell Press
set 1: 70kg x5 PR (154lbs)
set 2: 70kg x2 RP x2

Seated Dumbbell Press
set 1: 35kg DB x6
set 2: 35kg DB x5

Super Set: Side Laterals /// Cable Rear Delt Raises
25kg DBs /// lvl 12 - 4 sets of 6-12

MHT Leg Workout - 14th October 09

2009-10-13T22:15:00.001-07:00

LEGS - MHT

Box Squats
set 1: 120kg x8
set 2: 130kg x4 <--- Slowly going up

Leg Press
set 1: 7 plates a side x8
set 2: 7.5 plates a side x6 Drop 5 plates a side x10

Leg Curls
set 1: lvl 14 x10
set 2: x10
set 3: x10
set 4: x10

Calves

Leg Press Calf press 3 sets

MHT Back Workout - 13th October 09

2009-10-13T22:08:00.000-07:00

Back - MHT

Barbell Rows
set 1: 150kg x7
set 2: 155kg x5 PR (341lbs)
set 3: 155kg x4 Drop 115kg x8

Deadlifts
set 1: 185kg x8 PR YEA BOY!!!! (407lbs)

Lat Pull Downs
set 1: lvl 19 x10
set 2: x8
set 3: x6
set 4: x5

Dumbbell Rows
set 1: 50kg x12
set 2: x11
set 3: x11
set 4: x11

MHT Chest Workout - 12 October 09

2009-10-11T22:05:00.000-07:00

CHEST - MHT

Bench Press
set 1: 95kg x4 (209lbs)
set 2: 95kg x2 Rp +1

Incline Press
set 1: 90kg x2 (198lbs) PR
set 2: 90kg x2

Decline Press
set 1: 100kg x2 (220lbs) PR
set 2: 100kg x2 Drop 80kg x4

Flyes
set 1: 30kg dbs x11 PR (66lbs)
set 2: x6
set 3: x5
set 4: x3

BW Dips
set 1: BW x10 PR
set 2: BW x7

MHT Arms Workout - 09 October 09

2009-10-09T01:14:00.000-07:00

TRICEPS & BICEPS - MHT

Triceps

Close Grip Bench Press
set 1: 90kg x5 (198lbs) PR
set 2: 90kg x4 RP x1

Skull Crushers
set 1: 45kg x4 (99lbs)
set 2: 45kg x5 Drop 25kg x10

EZ Bar Overhead Extensions
set 1: 30kg x12
set 2: 30kg x10

Cable Push Downs
set 1: lvl 9 x11
set 2: x10
set 3: x8
set 4: x6

BW Dips
set 1: BW x6

Biceps

Barbell Curls
set 1: 65kg x5 (143lbs) PR
set 2: 65kg x4 Rp x2 Rp x1

Close Grip Ez Bar Curls
set 1: 50kg x5 (110lbs)
set 2: 50kg x5 Drop 30kg x10

Pinwheel Curls
set 1: 40kg DBs x6 (88lbs)

Cable Preacher Curls
set 1: lvl 13 x10
set 2: lvl 13 x8
set 3: lvl 13 x6
set 4: lvl 13 x6

MHT Bodybuilding Training Program

2009-10-08T18:09:00.000-07:00

MAXIMUM HYPERTROPHY TRAINING

ADVANCED MHT 16 WEEK TRAINING CYCLE

MHT - MAXIMUM HYPERTROPHY TRAINING

WORKOUT TEMPLATES

Example Workout Templates to help you design your own MHT Workouts:

*number of sets depends on size of body part, more for big parts, less for small parts*

Templates for Bigger Body parts:

Beginner Workout Template:

Exercise One: Heavy Compound, 1-3 sets, 4-6 rep range - Rest Pause on Last

Exercise Two: Heavy Compound, 1-2 sets, 4-6 rep range - Drop Set on Last

Exercise Three: Isolation, 3-7 sets, 8-12 rep range

Intermediate Workout Template:

Exercise One: Heavy Compound, 1-3 sets, 4-6 rep range - Rest Pause on last

Exercise Two: Heavy Compound, 1-3 sets, 4-6 rep range

Exercise Three: Heavy Compound, 1-3 sets, 4-6 rep range - Drop Set on Last

Exercise Four: Isolation, 3-7 sets, 8-12 rep range

Advanced Workout Template:

Exercise One: Heavy Compound, 1-3 sets, 4-6 rep range - 2 Rest Pauses on last

Exercise Two: Heavy Compound, 1-3 sets, 4-6 rep range

Exercise Three: Heavy Compound, 1-3 sets, 4-6 rep range - 2 Drop Sets on Last

followed by this:

Exercise Four: Isolation, 3-7 sets, 8-12 range

Exercise Five: Isolation, 3-7 sets, 8-12 range

Super Set: Isolation Followed By Compound, 3-7 sets, 8-12 reps

Super Set: Compound Followed By Isolation, 3-7 sets, 8-12 reps

Exercise Four: Isolation, 3-7 sets, 8-12 rep range

Exercise Five: Compound, 1 set, 8-12 rep range

Templates for Smaller Body parts:

Beginner Workout Template:

Exercise One: Heavy Compound, 1-3 sets, 4-6 rep range - Rest Pause or drop set on Last

Exercise Two: Isolation, 3-7 sets, 8-12 rep range

Intermediate Workout Template:

Exercise One: Heavy Compound, 1-3 sets, 4-6 rep range - Rest Pause on last

Exercise Two: Heavy Compound, 1-3 sets, 4-6 rep range - Drop Set on Last

Exercise Three: Isolation, 3-7 sets, 8-12 rep range

Advanced Workout Template:

Exercise One: Heavy Compound, 1-3 sets, 4-6 rep range - 2 Rest Pauses on last

Exercise Two: Heavy Compound, 1-3 sets, 4-6 rep range - 2 Drop Sets on Last

followed by this:

Exercise Three: Isolation, 3-7 sets, 8-12 range

Super Set: Isolation Followed By Compound, 3-7 sets, 8-12 reps

Super Set: Compound Followed By Isolation, 3-7 sets, 8-12 reps

Exercise Four: Isolation, 3-7 sets, 8-12 rep range

Exercise Five: Compound, 1 set, 8-12 rep range

MHT Leg Workout - 07 October 09

2009-10-06T23:01:00.000-07:00

LEGS - MHT

Box Squats
set 1: 120kg x6 (264lbs)
set 2: 120kg x5

Leg Press - Full Depth
set 1: 7 plates each side x6
set 2: x5 Drop 5 plates each side x5

Leg Curls
4 sets 8-12

MHT Back Workout - 6th October 09

2009-10-06T16:02:00.000-07:00

BACK - MHT

Barbell Rows
set 1: 150kg x5 PR (330lbs)
set 2: 150kg x4
set 3: 150kg x4 Drop 110kg x10 (242lbs)

Deadlift
set 1: 185kg x5 PR (407)

Lat Pull Downs
set 1: lvl 18 x10
set 2: lvl 19 x8
set 3: lvl 20 x6
set 4: lvl 20 x6

Dumbbell Rows (110lbs)
set 1: 50kg Dbs x12
set 2: x11
set 3: x10
set 4: x10

MHT Chest Workout - 5th October 09

2009-10-06T16:01:00.000-07:00

CHEST - MHT

Bench Press
set 1: 95kg x4 (209lbs)
set 2: 95kg x2 RP +1

Incline Press
set 1: 85kg x6 PR (187lbs)
set 2: 85kg x4

Decline Press
set 1: 95kg x6 PR
set 2: 95kg x4 Drop 75kg x5

Incline Flyes
set 1: 30kg Dbs x10 PR (66lbs)
set 2: x7
set 3: x6
set 4: x5

BW DIPS
set 1: BW x7
set 2: BW x6

MHT Training Program

2009-10-04T14:54:00.001-07:00

MHT

Maximum Hypertrophy Training

Created By Daniel Ball

Part One

What is MHT?

MHT is a training method designed primarily to “build maximum muscle” when a sound diet plan is being executed.

What are the basic MHT Principles?

Train 1-2 body parts per workout.

Train each body part once every 5-7 days

MHT Workouts Range from 6-18 total sets per body part.

Training to positive failure -Being unable to perform another rep.

Training with maximum intensity – Using your mind and body to the fullest and putting in maximum effort to every working set.

Training with heavy compound movements in the 4-6-rep range to build strength and muscle.

Use isolation exercises in the 8-12 rep range to build huge muscular pumps and create good mind to muscle connections.

Use intensity techniques such as Rest Pauses and Drop Sets to get the most out of your muscles and build strength and endurance

Have short rests (30-45 seconds) between sets when performing isolation exercises in the 8-12 rep range.

Have longer rests (2-3 minutes) between sets when performing heavy compound movements in the 4-6-rep range.

Every 4 weeks each workout is changed up a little bit and the volume is increased by 1-2 sets – (up to 16 total weeks, then the volume resets).

Don’t be afraid to change things up during your workout, if you feel like doing another drop set, then do another drop set!

It is recommended to have 1 week of from training every 8 weeks.

MHT is most affective when a person has a solid nutrition plan that is geared to build muscle.

Basic Outline of a MHT Workout:

The first 2-3 exercises of a MHT workout are heavy Compound exercises performed in the 4-6-rep range to positive failure, with 2-3 minute rests between sets.

Rest Pauses or Drop Sets are sometimes added to these heavy sets.

It is recommended to only perform 4-9 of these heavy sets per body part.

The next 1-2 exercises of a MHT workout are isolation exercises performed in the 8-12 rep range, with 30-45 second rests between sets. These sets are still performed with maximum intensity. It is recommended to perform 3-7 sets for these exercises.

Example of a very basic MHT Chest Workout:

Only working sets are stated, Don’t forget to warm up.

Barbell Bench Press – 2 sets of 4-6 – Rest pause on the second set.

Incline Barbell Press – 2 sets of 4-6 – Drop set on the second set.

Low Incline Flyes – 4 sets of 8-12 – 30 second rests between sets.

Part Two

The Rest Pause Technique:

To perform a rest pause set you must 1st perform a regular set till failure, then rack the weight, rest for a few seconds, un-rack the weight and continue the set till failure again.

The rest time in a rest pause set can range from 5-15 seconds.

How many rest pauses you do is up to you and how you feel, example; your set may look like this: 100kg x5 RP +2 RP +1. It is recommended to just do 1 rest pause when you 1st start, but as you get more experienced with the program you can perform more.

This technique is very good for building strength and muscle as it adds those extra heavy reps to the regular set.

The Drop Set Technique:

To perform a drop set you must 1st perform a regular set till failure, then you immediately drop the weight to a lighter weight, and with no rest continue the set till failure.

The amount of weight you drop is up to you. It is best to drop at least 20lbs off the weight, but this depends on the exercise you are performing. I recommend dropping the weight to a weight that you can perform at least 3 more reps with.

Lets Run Through A MHT Back Workout:

Start the workout with a heavy compound movement, performed in the 4-6 rep range for 1-3 sets, On the last set of this compound movement finish it with a Rest pause, or a Drop Set. Do this for 1-2 more exercises depending on your experience. Some example exercises for this part of the workout are: Barbell Rows, Dumbbell Rows, Deadlifts, Lat Pull Downs.

Second part of the workout is the part that builds the huge muscular PUMP!!! this part is made up of 1-2 exercises performed in the 8-12 rep range for 3-7 sets, the rest time between these sets should be as short as possible, no more than 1 minute. Exercises used for this part of the workout should be ones that you can really isolate the muscle with, these can be compound or isolation exercises.

Example of an ADVANCED MHT Back Workout:

Barbell Rows: 3 sets of 4-6: Drop Set on the 3rd set

Deadlifts: 1 set of 4-6

Lat Pull Downs: 4 sets of 8-12

Dumbbell Rows: 4 sets of 8-12

Part Three

Sample: Beginner MHT Workouts

Chest Workout:

Bench Press - 2 sets of 4-6: Rest Pause on the second set

Incline Press - 2 sets of 4-6: Drop Set on the second set

Dumbbell Flyes - 4 sets of 8-12: 30-45 second rests

Back Workout:

Deadlift - 2 sets of 4-6: Drop Set on the second set

Barbell Rows - 2 sets of 4-6: Rest Pause on the second set

Lat Pull Downs - 4 sets of 8-12: 30-45 second rests

Legs Workout:

Squats - 2 sets of 4-6:

Leg Press - 2 sets of 4-6: Drop Set on the second set

Leg Curls - 4 sets of 8-12: 30-45 second rests

Calves Workout:

45 degree Calf Press - 2 sets of 4-6: Drop Set on the second set

Standing Calf Raises - 4 sets of 8-12: 30-45 second rests

Shoulders Workout:

Standing Barbell Shoulder Press - 2 sets of 4-6: Rest Pause on second set

Side Lateral Raises - 3 sets of 8-12: 30-45 second rests

Bent Over Raises - 3 sets of 8-12: 30-45 second rests

Traps Workout:

Barbell Shrugs - 2 sets of 4-6: Drop Set on second set

Dumbbell Shrugs - 4 sets of 8-12: 30-45 second rests

Triceps Workout:

Skull Crushers - 2 sets of 4-6: Drop Set on second set

Cable Triceps Push Down - 4 sets of 8-12: 30-45 second rests

Biceps Workout:

Barbell Curls - 2 sets of 4-6: Rest Pause on second set

Cable Curls - 4 sets of 8-12: 30-45 second rests

Example Weekly Workout Split

Monday: Chest & Biceps

Tuesday: Back & Triceps

Wednesday: Rest

Thursday: Legs & Calves

Friday: Shoulders & Traps

Saturday: Rest

Sunday: Rest

Click Here For The Full MHT Training Article

Arms Workout - 2nd October 2009

2009-10-03T19:37:00.000-07:00

TRICEPS & BICEPS

Triceps

Close Grip Bench Press
set 1: 90kg (198lbs) x4
set 2: 90kg x4 RP x1

Skull Crushers
set 1: 45kg (99lbs) x3
set 2: x3

EZ Bar Overhead Extensions
set 1: 30kg x12
set 2: 30kg x10 Drop 20kg x10

Tricep Push Downs
set 1: lvl 8 x10
set 2: lvl 8 x8
set 3: lvl 8 x7
set 4: lvl 8 x6

BW Dips
set 1: BW x6

BICEPS

Barbell Curls
set 1: 65kg x4 (143lbs)
set 2: 65kg x3 RP x1

Close Grip EZ Bar Curls
set 1: 50kg x4 (110lbs)
set 2: 50kg x4 Drop 30kg x10

PinWheel Curls
set 1: 40kg DB x5 (88lbs)

Cable Preacher Curls
set 1: lvl 12 x12
set 2: x10
set 3: x8
set 4: x6

Chest Workout - 28 Sept 2009

2009-09-28T13:08:00.001-07:00

CHEST

Bench Press
set 1: 95kg x4
set 2: 95kg x2 Rp x1

Incline Bench Press
set 1: 85kg x4
set 2: 85kg x4

Decline Press
set 1: 95kg x3
set 2: 95kg x3 Drop 75kg x6

DB Flyes
set 1: 30kg x7
set 2: 30kg x6
set 3: 30kg x5
set 4: 30kg x4

BW Dips
set 1: BWx7
set 2: x6

Chest and Triceps - 16 Sep 09

2009-09-16T01:08:00.000-07:00

CHEST & TRICEPS - MAX OT

Chest

Bench Press
Set 1: 95kg x3
set 2: 100kg x8 half reps
set 3: 105kg x6 half reps
set 4: 110kg x5 half reps
set 5: 115kg x3 half reps

Incline Dumbbell Press
set 1: 42.5kg x4
set 2: 42.5kg x3

Decline Barbell Press
set 1: 95kg x3
set 2: 95kg x3
set 3: 100kg x8 half reps

Triceps

Close Grip Bench Press
set 1: 80kg x4
set 2: 80kg x3

DB Overhead Extensions
set 1: 47.5kg x5
set 2: x5
set 3: x5

Tricep Push Downs
set 1: lvl 11 x6
set 2: x5
set 3 x4

Back & Biceps - 15 Sep 09

2009-09-14T16:43:00.000-07:00

BACK AND BICEPS - MAX OT

Back

Barbell Rows
set 1: 140kg (308lbs) x4
set 2: 140kg x4

Deadlifts
set 1: 185kg (407lbs) x3
set 2: 185kg x2

Lat Pull Downs
set 1: lvl 18 x6
set 2: x5

DB Rows
set 1: 50kg (110) x11
set 2: 50kg x12

Biceps

DB Curls
set 1: 32.5kg x5
set 2: x4

BB Curls
set 1: 55kg x6
set 2: 55kg x5

Close Grip EZ Bar
set 1: 50kg x4

SHOULDERS AND TRAPS - 11 Sep 2009

2009-09-12T15:38:00.001-07:00

SHOULDER & TRAPS - SHOCK

Super Set: Front Raises /// Dumbbell Press
set 1: 27.5kg Dbs x10 /// 32.5kg Dbs x9
set 2: x9 /// x6
set 3: x9 /// x5

Super Set: Seated Barbell Press /// Side Raises
set 1: 50kg x11 /// 22.5kg dbs x8
set 2: x8 /// x8
set 3: x6 /// x8

Drop Set: Rear Delt Raises
27.5kg Db x14
Drop 22.5kg db
drop 15kg db

Super Set: Barbell Shrugs /// Dumbbell Shrugs
set 1: 120kg x10 /// 25kg dbs x15
set 2: x11 /// x14
set 3: x11 /// x 17

LEGS - 11 Sep 2009

2009-09-12T15:37:00.000-07:00

LEGS - SHOCK

Super Set: Leg Extensions /// Squats
set 1: lvl 17 /// 100kg x8
set 2: lvl 17 /// 100kg x7
set 3: lvl 17 /// 100kg x6

Super Set: Leg Press /// Leg Curls
set 1: 5 Plates x8 /// Stack x20
set 2: 5 Plates x8 /// Stack x15
set 3: 5 Plates x7 /// Stack x15

Drop Set: Leg press
5 plates x8
drop 3 plates x10

Another good workout! Shoulders coming up this evening

BACK AND BICEPS - 10 Sep 2009

2009-09-12T15:35:00.000-07:00

BACK AND BICEPS - SHOCK

Back

Super Set: Dumbbell Bench Rows /// Rack Pulls
set 1: 47.5kg Dbs x8 /// 190kg (418lbs) x9!!!! <-HELL YEAH!!!
set 2: 47.5kg Dbs x7 /// 190kg x7
set 3: 47.5kg Dbs x6 /// 190kg x5

Super Set: Barbell Rows /// Lat Pull Down
set 1: 105kg x12 /// lvl 14 x8
set 2: 105kg x12 /// lvl 14 x7
set 3: 105kg x10 /// lvl 14 x7

Drop Set: Machine Cable Row
Stack x12
Drop lvl 18

Biceps

Super Set: Preacher Curls /// Backwards Preacher Curls
set 1: 40kg x5 /// 25kg x8
set 2: 40kg x3 /// 25kg x6
set 3: 40kg x3 /// 25kg x8

Drop Set: Cable Curls
Lvl 13
Drop lvl 11
Drop lvl 8

Second Workout of the day! was another awsome workout!!!!

Workout - Thursday 10 Sep 2009

2009-09-09T16:44:00.000-07:00

CHEST AND TRICEPS - VOLUME

Chest

Dumbbell Bench Press
set 1: 45kg Dbs x8
set 2: 45kg Dbs x5
set 3: 47.5kg Dbs x6 half/Partial reps

Incline Barbell Press
set 1: 70kg x9
set 2: 70kg x6
set 3: 75kg x10 half/partial reps

Decline DB Press
set 1: 35kg Dbs x7
set 2: 35kg Dbs x6
set 3: 35kg Dbs x5

Dumbbell Flyes
set 1: 27.5kg Dbs x7
set 2: 27.5kg Dbs x6
set 3: 27.5kg Dbs x6

Triceps

Skull Crushers
set 1: 40kg x4 --- To heavy, but who cares
set 2: 40kg x3
set 3: 40kg x2

EZ Bar Over Head Extensions
set 1: 35kg x6
set 2: 35kg x5
set 3: 35kg x4

One Arm Reverse Grip Push Downs
set 1: lvl 6 x8
set 2: lvl 6 x7
set 3: lvl 6 x6
set 4: lvl 6 x7

Awsome Workout! Cant Wait for Back and Biceps This Evening!

Articles

2009-09-09T16:21:00.000-07:00

ARTICLES

MHT Bodybuilding Training Program

2009 Workout Journals

My Four Week Workout Journal

Chest Workout

Chest Super Sets

Bench Press Tips

Chest And Shoulders Super Set

Shoulder And Traps Super Set

Home Chest And Triceps Workout

Fat Destroying Workout

Free Vertical Jump Ebook

Vertical Jump Workout

Muscle Techs Anabolic Halo

2009 Journals

2009-07-04T18:01:00.000-07:00

My 2009 MAX OT Training Journals

Journal One:

Journal Duration: 5 Weeks

Journal date: ended June 26 2009

The Workout Program:

*click images for bigger pictures*

My Best Lifts Journal

*In this part i wrote down my best lifts for each exercise, each week*

2009 Training Plan

2009-01-17T20:28:00.000-08:00

Training Plan 2009

New Plan: Quality, not quantity, give the muscles a chance to grow.

4 Week cycle:

Week One: Double Week (Chest, Arms and Back will be trained twice)

Day 1: Chest, Triceps, Calves, and Abs.
3 exercises for Chest
2 exercises for Triceps
1 exercise for calves
1 exercise for Abs

Day 2: Back, Biceps, and Quads
3 exercises for Back
2 exercises for Biceps
1 exercise for Quads

Day 3: Chest, Triceps, Calves and Abs
3 exercises for Chest
2 exercises for Triceps
1 exercise for calves
1 exercise for Abs

Day 4: Back, Biceps and Glutes/Hams
3 exercises for Back
2 exercises for Biceps
1 exercise for Glutes/Hams

Day 5: Shoulders and Traps
4 exercises for Shoulders
1-2 exercises for traps

Weeks Two, Three and Four: Single Weeks (each muscle will be trained once)

Day 1: Chest, Calves and Abs
5 exercises for Chest
1 exercise for Calves
1 exercise for Abs

Day 2: Back and Quads
4-5 exercises for Back
1 exercise for Quads

Day 3: Biceps and Triceps
3 exercises for Biceps
3 exercises for Triceps

Day 4: Shoulders and Traps
4 exercises for Shoulders
2 exercises for Traps

Day 5: Glutes/Hams and Abs
1 exercise for Glutes/Hams
1 exercise for Abs

2008 Supplement Awards!!

2008-10-14T21:35:00.000-07:00

Get The Best Prices On This Years Award Winning Products!!

Build a Double-Barrel Chest

2008-09-18T02:22:00.000-07:00

Johnnie Jackson Bench Press Tips & Workout!!

In order to push your muscles to the limit, Johnnie has provided some key tips that everyone should incorporate into their chest routines. These tips helped him maximize his bench press. Sample workout included! Click here to read this incredible chest building article...

Brought to you by Bodybuilding.com & Muscle Tech

Chest Super Sets

2008-09-03T23:06:00.001-07:00

Chest Super Sets!!

Blast your chest with these great chest supersets!
Here are three great chest super sets that you can add into to your chest workout to, increase the intensity! And Build your chest like never before!

These chest super sets will increase the intensity of your chest workout and will recruit more chest muscle cells than if you were to just do regular sets! These chest supersets will blast your chest and help you build that huge chiselled chest you have always wanted!

What is a superset?
A super set is when you perform 2 exercises one after the other with no rest in-between.

For example: you would do 1 set of dumbbell curls, then immediately with no rest at all you would do 1 set of triceps pushdowns, this is counted as 1 super set.

Then you would have a short rest to let your muscles recuperate and then you would perform another super set!!
I personally do about 4 super sets, just how I would usually do 4 regular sets.

Super-Sets are a great way to add incredible intensity to your workouts.

Here are three great chest super sets that you can add into to your chest workout to help you build your chest.
*if you have any queries about how to do any of the exercises please click the links provided, they will link you to a detailed description and pictures of how to do each chest exercise*

Chest SuperSet One: Incline Dumbbell Bench Press & Flat Bench Dumbbell Press

Chest SuperSet Two: Incline Dumbbell Flyes & Decline Dumbbell Flyes

Chest SuperSet Three: Flat Bench Dumbbell Press & Incline Dumbbell Flyes

Throw one of these chest super sets into your next chest workout! You wont be disappointed!!

My Workout Journal

2008-07-26T21:37:00.000-07:00

Bodybuilding and Fitness Workouts Four Week Workout Journal!!

Here is my 4 week Workout Journal!!
Here I will be posting all the bodybuilding and fitness workouts that I do personally each day for the next four weeks!
I will be writing down all my bodybuilding progress, including strength and size increases, how my body reacts to different workouts, and also what supplements are working great for me!
That way you can see what I am doing and what is working for me!!
Some of my techniques and tips may help you with your bodybuilding and fitness goals!

This Workout Journal will be full of great bodybuilding and fitness workouts, exercises and tips that may be able to help you with your quest to get the body you have always wanted!
What works for me may work for you! So stick around! My Workout journal will be updated daily for the next 4 weeks!!

Workout Journal Navigation
Week One
Week Two
Week Three
Week Four

Using *Ctrl +F* to navigate through this Workout Journal:
**Hold down ctrl+F then type in your keyword of interest in the find box then click next to jump to that specific part of the page**
Here are some key word ideas to use when using find box (ctrl + F) to navigate through this journal:
Chest Workout (focus: Upper Chest)
Back Workout
Biceps And Triceps Workout
Shoulder Workout (traps Included)
Legs Workout
Chest Workout (focus middle chest muscles)
Back And Shoulders Workout
Chest Workout (Dumbbells Only)
** There may be more than one entry for each keyword so be sure to click the next button on the find box to see all the entrys for that specific keyword**
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WEEK ONE:

Day 1: Monday: Chest Workout (focus: Upper Chest)
Today is day 1 of my four week workout journal!! and im pleased to say that i started this journal off with an incredible chest workout! it was great! I Started out by taking some Cyto Sport Muscle Milk for my pre workout supplement, i realy love this supplement! i feel like it gives me more energy during my workouts and builds muscle as i workout!

In todays chest workout i decided to focus more on the upper part of my chest than the other parts, so what i did was 2 exercises that focused on the upper part of the chest muscle, 1 exercise that focused mainly on the middle part of the chest and 1 exercise that focused on the lower part of the chest.
I did a total of 16 sets and overall it was a realy realy great chest workout!!
Ok so heres what i did in todays chest workout!!
**if you have any queries about how to do any of the exercises in this journal, please click the links provided**

Exercise One: Incline Barbell Bench Press
Ok since i wanted focus mainly on the upper part of my chest today, i started out with the two exercises that worked my upper chest.
I did 3 sets of this exercise (incline barbell bench press) then imedtiatley followed by a drop set from the 3rd set.
Set 1: 47kg - 19 reps
Set 2: 57kg - 8 reps
Set 3: 57kg- 6 reps
Drop Set: 47kg - 9 reps

Exercise Two: Incline Dumbbell Flyes
This is the second exercise i did that focused mainly on the upper part of the chest muscles.
I did 4 sets of this Exercise.
Set 1: 12.5kg dumbbells - 25 reps
Set 2: 18 reps
Set 3: 14 reps
Set 4: 15 reps

Exercise Three: Bench Press
This exercise works mainly the middle part of the chest muscles.
I did 3 sets of this exercise then imediatley followed by a drop set from the 3rd set.
Set 1: 62kg - 5 reps
Set 2: 3 reps
Set 3: 2 reps
Drop set: 47kg - 5 reps

Exercise Four: Decline Dumbbell Flyes
This exercise works the lower part of the chest muscles.
This was the last exercise if my chest workout, i did 4 sets and realy pushed myself till failure!
Set 1: 12.5kg dumbbells - 15 reps
Set 2: 14 reps
Set 3: 12 reps
Set 4: 13 reps

That finished of my chest workout for today! i had a realy great workout and i felt an incredible pump in my chest!! after my workout i gulped down 40 grams of Optimum 100% Whey Protien to give my muscles the nutrients they need for recovery.

Overall i had a great chest workout!! although i was very disapointed with my strength, but that is because i have been out of training for 2 months due to injuries. But i had a great chest workout and my chest muscles are ready to grow!!

Day 2: Tuesday: Back Workout
Ok so i had an ok back workout today. I was very lazy tho and only did 2 exercises with a total of 8 sets, altho I still got a really good pump in my back! I have run out of muscle milk so i think that might be a part of my lazyness in todays workout.
I was still a good back workout tho.
Ok so heres what i did:
**if you have any queries about how to do any of the exercises in this journal, please click the links provided**

Exercise One: Bent Over Barbell Rows
I did 4 sets of this exercise, then a drop set from the 4th set, the intensity was quite high and im quite pleased with what i did.
Warm Up Set 1: 22kg - 35 reps
Set 2: 37kg - 20 reps
Set 3: 42kg - 15 reps
Set 4: 47kg - 14 reps
Drop Set 5: 37kg - 9 reps

Exercise Two: One Arm Dumbbell Rows
This is the last exercise i did for todays back workout, and i feel very lazy for only doing two exercises, but i still managed to get a good back workout in.
Set 1: 25kg Dumbbell - 18 reps
Set 2: 15 reps
Set 3: 13 reps

Overall i had a prety good back workout even tho i only did two exercises!

Day 3: Wednesday: Biceps And Triceps Workout
Today I had a really great bicep and triceps workout!! I like to train my biceps and triceps together because I feel I get more out of each muscle because I alternate my exercises, e.g. Bicep exercise then triceps exercise.
In today’s bicep and triceps workout I did 3 exercises for my biceps and three exercises for my triceps. I took some creatine 15 minutes before my workout today and I really noticed some extra strength in my workout. (buy 1000 grams of creatine for only $19.99!!!!!)
Do you want to learn about creatine? Click Here
Ok so here is what I did In today’s bicep and triceps workout!!
**if you have any queries about how to do any of the exercises in this journal, please click the links provided**

Exercise One: Barbell Curls (Biceps)
This is was my 1st bicep exercise; I did 4 sets of this exercise followed immediately by a drop set from the 4th set.
Warm up Set 1: 22kg - 25 reps
Set 2: 27kg - 15 reps
Set 3: 32kg – 11 reps
Set 4: 9 reps
Drop Set 5: 22kg – 9 reps

Exercise Two: Decline Triceps Extension (Triceps)
This was my 1st triceps exercise; I did 3 sets of a relatively light weight but high reps.
Set 1: 17kgs – 26 reps
Set 2: 17 reps
Set 3: 15 reps

Exercise Three: Incline dumbbell Bicep Curls (Biceps)
I did 3 sets of this exercise, I found it really hard to do tho, because I have been out of training for a while, hopefully as I go on it will get easier for me.
Set 1: 12.5kg dumbbells – 12 reps
Set 2: 8 reps
Set 3: 9 reps

Exercise Four: Close Grip Bench Press (Triceps)
This is one of my favourite triceps exercises. I did 4 sets.
Set 1: 27kg - 32 reps (didn’t put enough weight on lol)
Set 2: 37kg – 14 reps
Set 3: 42kg – 11 reps
Set 4: 8 reps

Exercise Five: One Arm Dumbbell Preacher Curls (Biceps)
I really finished of my biceps well with this exercise, I did 4 sets. I dropped the weight down after the 1st set so that I could really concentrate on tearing my bicep muscles!!
Set 1: 15kg Dumbbells – 8 reps
Set 2: 10kg Dumbbells – 14 reps
Set 3: 10 reps
Set 4: 9 reps

Exercise Six: Bench Dips (Triceps)
This was the last exercise of today’s bicep and triceps workout. I did 3 sets and really finished of my arms perfectly!
Set 1: 26 reps
Set 2: 17 reps
Set 3: 20 reps

Overall I had I really great bicep and triceps workout!! My arms were pumped to the max! I measured my arms while I was still on the pump and they measured in at 14 inches, which is a bit disappointing because 2 months ago on the pump they would measure in at about 15+ inches, but I guess that’s what happens when you stop training.
But I had a great bicep and triceps workout today! I gulped down 40 grams of Optimum 100% whey protein to give my muscle the nutrients they need after working out and my bicep and tricep muscles are ready to grow!!!

Day 4: Thursday: Shoulder Workout (traps included)
Best Shoulder workout I have ever had!! Today I had an amazing shoulder workout! It was magnificent! My shoulders were pumped to the max afterwards!!
I did two super sets in today’s shoulder workout! It was very intense!! Both the super sets I did are listed on this site already. Shoulders Super Set and Shoulders And Traps Super Set.

The 1st super set I did was a triple supper set. I did three different exercises one after the other with no rest in between. The 3 exercises were, Barbell Standing Shoulder Press, Seated Side Lateral Raises and Dumbbell Front Raises. I did these three exercises one after the other with no rest in-between and that was counted as 1 set. I did 3 sets of this.
**if you have any queries about how to do any of the exercises in this journal, please click the links provided**

Exercise One: Standing Barbell Shoulder Press
Warm-up Set: 22kg – 22reps
Set 1: 37kg – 10 reps
Set 2: 13 reps
Set 3: 8 reps

Exercise Two: Seated Side Lateral Raises
Set 1: 7kg dumbbells – 16 reps
Set 2: 13 reps
Set 3: 12 reps

Exercise Three: Dumbbell Front Raises
Set 1: 5kg Dumbbells – 15 reps
Set 2: 13 reps
Set 3: 13 reps

The 2nd super set I did was a regular double super set where I did 2 exercises one after the other with no rest in between. The 2 exercises were Wide Grip Upright Rows and Close Grip Upright Rows. I did these two exercises one after the other with no rest in-between and that was counted as 1 set. I did 3 sets of this.

Exercise Four: Wide Grip Upright Rows
Set 1: 22kg – 14 reps
Set 2: 17 reps
Set 3: 18 reps

Exercise Five: Close Grip Upright Rows
Set 1: 22kg – 10 reps
Set 2: 10 reps
Set 3: 10 reps

I finished of my great shoulder workout with some Barbell Shrugs

Exercise Six: Barbell Shrugs
Set 1: 47kg – 25 reps
Set 2: 62kg – 20 reps
Set 3: 77kg – 16 reps

Overall I was very pleased with my shoulder workout today! It was incredible! I would recommend you to try this shoulder workout for yourself!

Day 5: Friday: Legs Workout
I had a pretty good legs workout today, I was a bit disappointed with my strength tho, but hopefully that will all come back to me soon.
I am a basketball player so I always like to add the element of jumping in all my leg workouts, Check out our Vertical Jump Workout!
I did a total 4 exercises in today’s leg workout. The 1st two exercises I did in a super set, meaning I did 1 exercise after the other with no rest in-between. Here is what I did:
**if you have any queries about how to do any of the exercises in this journal, please click the links provided**

My Leg Workout Super Set:

Started out with a warm up set of jump squats – 25 reps
Exercise One: Squats
Set 1: 47kg – 25 reps
Set 2: 77kg – 10 reps
Set 3: 77kg – 9 reps

Exercise Two: Jump Squats
Set 1: 15 reps
Set 2: 15 reps
Set 3: 20 reps

As u see above I did squats immediately followed by jump squats with no rest in between; this was counted as 1 super set. I did 3 sets of this.

Exercise Three: Leg Extensions
I did 3 sets of this exercise
Set 1: 40kg – 20 reps
Set 2: 17 reps
Set 3: 17 reps

Exercise Four: Leg curls
I did 3 sets of this exercise
Set 1: 20kg – 17 reps
Set 2: 13 reps
Set 3: 12 reps

Overall I had a pretty good leg workout; I really enjoy putting jumping exercises in my leg workouts so that I work on my vertical leap for basketball as well as my leg muscles and strength. I’m hoping my leg strength will be back to what it was 2 months ago by the end of this 4 week journal, so ill set that as one of my goals to achieve in this journal.

Day 6: Saturday: Chest Workout (focus middle chest muscles)
This was the second chest workout for this week and I am pleased to say I had another incredible chest workout! Intensity was high! Blood was pumping through my chest muscles and my strength had increased from the last chest workout! It was an incredible chest workout!! I focused mainly of flat bench exercises as I wanted to attack mainly the middle part of my chest. I did 2 exercises on a flat bench to work the middle of my chest and 1 exercise on a decline and one exercise on an incline to work the lower and upper parts of the chest. Here is what I did!
**if you have any queries about how to do any of the exercises in this journal, please click the links provided**
Warm up: Push ups – 20 reps

Exercise One: Flat Bench Press
I did 4 sets of this exercise followed immediately by a drop set from the 4th set.
I increased the weight from the last chest workout I did and I am happy with what I was able to lift. Still not close to what I was lifting 2 months ago, but I am getting there.
Set 1: 52kg – 12 reps
Set 2: 62kg – 5 reps
Set 3: 67kg – 4 reps
Set 4: 3 reps
Drop Set 5: 52kg – 9 reps

Exercise Two: Flat Bench Flyes
This is the second exercise that works mainly the middle of the chest. I did 4 sets of this exercise.
Set 1: 12.5kg dumbbells – 20 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 12 reps

Exercise Three: Incline Barbell Bench press
This exercise works mainly the upper part of the chest. I did 3 sets of this exercise.
Set 1: 47kg – 9 reps
Set 2: 5 reps
Set 3: 5 reps

Exercise Four: Decline Flyes
This exercise works mainly the lower part of the chest. I did 3 sets of this exercise
Set 1: 12.5kg dumbbells – 14 reps
Set 2: 10 reps
Set 3: 10 reps

Overall I had another really great chest workout! And I am very please with what I did!
What a brilliant way to finish of week one of this workout journal with an incredible chest workout! Ive had a great week this week!
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WEEK TWO:

Day 1: Tuesday: Back and Shoulders Workout
I had a pretty good back and shoulders workout today; I decided to work the two muscle groups together so I could get more volume into my week.
In today’s back and shoulders workout I did 3 exercises for back and a triple superset for my shoulders, I had a pretty good back and shoulders workout and I was pleased with the weights I lifted, im slowly getting there.
Here is what I did.

Exercise One: Bent Over Barbell Rows
This was the 1st exercise for my back muscles, and I lifted quite a bit more than I did last week, so I am quite happy with that.
Warm up set: 27kg – 36 reps
Set 1: 42kg – 18 reps
Set 2: 52kg – 15 reps
Set 3: 15 reps
Set 4: 57kg – 14 reps

Exercise Two: Dumbbell Reverse Flyes
This exercise works the rear deltoids, but I also feel it works the middle back and lats as well so this was a very appropriate exercise for today’s back and shoulders workout.
Set 1: 5kg dumbbells – 28 reps
Set 2: 20 reps
Set 3: 20 reps
Set 4: 20 reps

Exercise Three: One arm Dumbbell Rows
Set 1: 25kg dumbbell – 18 reps
Set 2: 15 reps
Set 3: 14 reps

Shoulders Super Set
For the shoulder part of the workout I just did my usual shoulder super set, where I perform Barbell Shoulder press, Seated Side Lateral Raises and dumbbell front raises, one after the other with no rest in between. This is counted as 1 set, I did 4 sets of this.

Exercise Four: Barbell Shoulder Press
Set 1: 37kg – 10 reps
Set 2: 9 reps
Set 3: 8 reps
Set 4: 6 reps

Exercise Five: Seated Side Lateral Raises
Set 1: 5kg dumbbells – 18 reps
Set 2: 15 reps
Set 3: 12 reps
Set 4: 12 reps

Exercise Six: Dumbbell Front Raises
Set 1: 5kg dumbbells – 14 reps
Set 2: 9 reps
Set 3: 9 reps
Set 4: 10 reps

Overall I had a pretty good back and shoulders workout! I am pleased with my strength slowly increasing and this was a really good way to start off my week.

Day 2: Wednesday: Biceps and Triceps Workout
Great Biceps and triceps workout!! I had another great biceps and triceps workout today! Really felt a great pump and I increased the weight a little bit from last week.
Today I did 3 exercises for biceps and 2 exercises for triceps.
Here is what I did

Exercise One: Barbell Bicep Curls (biceps)
I did 4 sets of this exercise. I increased the weight a little bit from what I lifted last week.
Warm-up set: 22kg – 20 reps
Set 1: 32kg – 15 reps
Set 2: 10 reps
Set 3: 9 reps
Set 4: 37kg – 6 reps

Exercise Two: Close Grip Bench Press (triceps)
I increased the weight a little bit from last week in this exercise as well, the heavier I can close grip bench press the heavier I can regular bench press, so I am going to try and focus on my strength in this exercise.
Set 1: 37kg – 20 reps
Set 2: 42kg – 12 reps
Set 3: 47kg – 10 reps
Set 4: 52kg – 6 reps

Exercise Three: Close Grip Barbell Bicep Curl (biceps)
This exercise works the outer head of the bicep. I really like building up this part of the bicep because it really makes the bicep pop out more when doing the back double bicep pose. I did 4 sets of this exercise.

Exercise Four: Decline Triceps Extension (triceps)
I did 4 sets of this exercise.
Set 1: 22kg – 18 reps
Set 2: 13 reps
Set 3: 12 reps
Set 4: 10 reps

Exercise Five: Barbell Preacher Curl (biceps)
This was the last exercise for today’s biceps and triceps workout and I really ripped my biceps to pieces and gave it my all!! I did 5 super intense sets! I always like to really destroy the muscle in the last exercise.
Set 1: 22kg – 11 reps
Set 2: 8 reps
Set 3: 7 reps
Set 4: 8 reps
Set 5: 7 reps

Overall I had another incredible biceps and triceps workout and I am pleased with my strength and the weights I lifted. Hopefully my biceps and triceps strength will just go uphill from here!

Day 3: Thursday: Chest Workout (Dumbbells Only)
I had a really great chest workout today! In today’s chest workout I only used dumbbell exercises, which I found was very affective when trying to isolate the chest! It was a great chest workout!! I started of with a super set of two exercises, then followed by a regular set, then another super set of two exercises to finish! It got very intense!! I’m very happy with today’s chest workout and would recommend you to try it yourself!!
Here is what I did:

Warm up: Push ups – 20 reps

Chest Super Set One:
I did these two exercises; Incline Dumbbell Bench Press, immediately followed by, Flat Dumbbell Bench Press with no rest in between the two exercises. This was counted as 1 set. I did 4 sets of this.

Exercise One: Incline Dumbbell Bench Press
Set 1: 20kg dumbbells – 15 reps
Set 2: 12 reps
Set 3: 12 reps
Set 4: 10 reps

Exercise Two: Flat Dumbbell Bench Press
Set 1: 20kg dumbbells – 10 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 7 reps

Exercise Three: Decline Dumbbell Bench Press
This exercise works the lower part of the chest. I did 4 sets of this exercise
Set 1: 20kg dumbbells – 13 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 8 reps

Chest Super Set Two:
I did these two exercises; Incline Dumbbell Flyes immediately followed by, Decline Dumbbell Flyes with no rest in between the two exercises. This was counted as 1 set.
I did 4 sets of this. (This is my favourite chest super set)

Exercise Four: Incline Dumbbell Flyes
Set 1: 15kg dumbbells – 13 reps
Set 2: 10 reps
Set 3: 9 reps
Set 4: 9 reps

Exercise Five: Decline Dumbbell Flyes
Set 1: 15kg dumbbells – 6 reps
Set 2: 9 reps
Set 3: 5 reps
Set 4: 4 reps

Overall it was an incredible chest workout and I feel that using only dumbbell exercises I was able to isolate the chest more. The two chest super sets made it a really intense workout and my chest is ready to grow!! Great Chest Workout!!

Day 4: Saturday: Back And Shoulders Workout
This was my last workout for the week so I decided to do my back and shoulders again to really get them bulging because they are lagging behind my other body parts. I had another really great back and shoulders workout! In today’s back and shoulders workout I tried to keep my rest time a lot shorter than usual, so this really increased the intensity of my workout!! I did 3 exercises for my shoulder muscles and 3 exercises for my back muscles, and I did some barbell shrugs at the end to isolate my traps.
Here is what I did:

Exercise One: Barbell Shoulder Press
Ok so I started out with my shoulders and today I tried to up the weight a little bit from last time, I think I did a pretty good job. I did 3 sets of this exercise.
Warm up set: 20kg – 25 reps
Set 1: 35kg – 11kg
Set 2: 40kg – 6 reps
Set 3: 4 reps

Exercise Two: Seated Side Lateral Raises
In my last shoulder workout I did these three exercises in a triple super set. But today I did each exercise individually and really focused on each exercise. I did 3 sets of this exercise.
Set 1: 5kg dumbbells – 18 reps
Set 2: 12 reps
Set 3: 11 reps

Exercise Three: Dumbbell Front Raises
This was my last exercise for shoulders and I tried to do each rep nice and slow, so I really focused on my muscle contraction and strain. I did 3 sets of this exercise.
Set 1: 5kg dumbbells – 10 reps
Set 2: 11 reps
Set 3: 10 reps

Exercise Four: Bent Over Barbell Rows
This was my 1st exercise for my back muscles and I increased the weight a little bit from last time. I did 3 sets of this exercise.
Set 1: 40kg – 20 reps
Set 2: 50kg – 14 reps
Set 3: 60 kg – 8 reps

Exercise Five: Dumbbell Reverse Flyes
This exercise covers the rear deltoid and also the middle back and lats! The perfect exercise for this workout! I did 3 sets of this exercise. I tried to make each rep nice and slow.
Set 1: 5kg dumbbell – 20 reps
Set 2: 15 reps
Set 3: 15 reps

Exercise Six: One Arm Dumbbell Rows
Usually I try to lift heavy with this exercise but today I tried to do really focused reps and get good muscle contraction! I did 3 sets of this exercise.
Set 1: 25kg dumbbell – 16 reps
Set 2: 10 reps
Set 3: 11 reps

Exercise Seven: Barbell Shrugs
This was my last exercise for today’s workout; my muscles were all very fatigued by now so I didn’t do too much weight. I did 3 sets and really finished of my traps nicely! Great way to finish of a great back and shoulders workout!
Set 1: 60kg – 15 reps
Set 2: 13 reps
Set 3: 10 reps

Overall I had another really good back and shoulders workout and I am pleased with my strength progress so far!
Had a great week this week! Unfortunately I did not have time to work my legs this week but overall I had 4 great upper body workouts! Looking forward to next week!!
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WEEK THREE:

Day 1: Monday: Biceps And Triceps Workout
** if you have any queries about how to do any of the exercises in this journal please click the links provided and it will link you to a detailed description and pictures of how to do the exercise**

Exercise One: Standing Barbell Bicep Curls (biceps)
Warm up set: 20kg – 20 reps
Set 1: 35kg – 11 reps
Set 2: 40kg – 7 reps
Set 3: 6 reps
Set 4: 42.5kg – 6 reps
Drop set 5: 20kg – 8 reps

Exercise Two: Standing Alternate Dumbbell Bicep Curls (biceps)
Set 1: 15kg dumbbells – 10 reps
Set 2: 9 reps
Set 3: 7 reps
Set 4: 8 reps

Exercise Three: Close Grip Bench Press (triceps)
Set 1: 47kg – 13 reps
Set 2: 10 reps
Set 3: 57kg – 6 reps
Set 4: 5 reps
Set 5: 5 reps

Exercise Four: Dumbbell Overhead Tricep Extension (triceps)
Set 1: 22.5kg dumbbell – 14 reps
Set 2: 12 reps
Set 3: 11 reps
Set 4: 8 reps

Exercise Five: Close Grip Barbell Preacher Curl (biceps)
Set 1: 20kg – 15 reps
Set 2: 9 reps
Set 3: 7 reps

Exercise Six: Bench Dips (triceps)
Set 1: 27 reps
Set 2: 15 reps
Set 3: 11 reps

Day 2: Tuesday: Quick Legs And Abs Workout
I didn’t have much time today so I just had a quick legs and abs workout.
** if you have any queries about how to do any of the exercises in this journal please click the links provided and it will link you to a detailed description and pictures of how to do the exercise**

Exercise One: Leg Extensions (quads)
Warm up – 20kg – 25 reps
Set 1: 40kg – 20 reps
Set 2: 18 reps
Set 3: 45kg – 16 reps
Set 4: 17 reps

Exercise Two: Leg Curls (hamstrings)
Set 1: 20kg – 12 reps
Set 2: 13 reps
Set 3: 10 reps
Set 4: 10 reps

Exercise Three: Sit Ups on Decline Bench (abs)
Set 1: 30 reps
Set 2: 20 reps
Set 3: 17 reps

Day 3: Wednesday: Chest Workout
** if you have any queries about how to do any of the exercises in this journal please click the links provided and it will link you to a detailed description and pictures of how to do the exercise**

Exercise One: Barbell Bench Press (middle chest)
Warm up: push ups – 20 reps
Set 1: 47kg – 12 reps
Set 2: 67kg – 8 reps
Set 3: 5 reps
Set 4: 72kg – 3 reps
Set 5: 2 reps
Drop Set 6: 52kg – 8 reps

Exercise Two: Incline Dumbbell Bench Press (upper chest)
Set 1: 22.5kg dumbbells – 13 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 7 reps

Exercise Three: Decline Dumbbell Flyes (lower chest)
Set 1: 14kg dumbbells – 15 reps
Set 2:10 reps
Set 3: 8 reps
Set 4: 8 reps

Exercise Four: Incline Dumbbell Flyes (upper chest)
Set 1: 14kg dumbbells – 10 reps
Set 2: 8 reps
Set 3: 7 reps
Set 4: 5 reps

Exercise Five: Flat Bench dumbbell Flyes (middle chest)
I finished of my chest with one set of flyes.
Set 1: 14kg dumbbells – 5 reps

Day 4: Thursday: Back And Shoulders Workout
** if you have any queries about how to do any of the exercises in this journal please click the links provided and it will link you to a detailed description and pictures of how to do the exercise**

Exercise One: Bent Over Barbell Rows (middle back)
Warm up set: 25kg – 32 reps
Set 1: 40kg – 19 reps
Set 2: 50kg – 13 reps
Set 3: 10 reps
Set 4: 55kg – 10 reps

Exercise Two: Reverse Flyes (rear shoulder, lats and traps)
Set 1: 6kg dumbbells – 22 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps

Exercise Three: One Arm Dumbbell Rows (middle back and lats)
Set 1: 26kg dumbbell – 19 reps
Set 2: 19 reps
Set 3: 12 reps
Set 4: 11 reps

Shoulders Super Set 1:
I did theses two exercises one after the other with no rest in-between, this was counted as 1 set.
Exercise Four: Barbell Shoulder Press (shoulders)
Set 1: 40kg – 10 reps
Set 2: 7 reps
Set 3: 6 reps

Exercise Five: Seated Side Lateral Raises (side Shoulders)
Set 1: 6kg dumbbells – 11 reps
Set 2: 8 reps
Set 3: 7 reps

Shoulders And Traps Super Set 2:
I did theses two exercises one after the other with no rest in-between, this was counted as 1 set.
Exercise Six: Upright Rows (shoulders and traps)
Set 1: 25kg – 15 reps
Set 2: 12 reps
Set 3: 12 reps

Exercise Seven: Barbell Shrugs (traps)
Set 1: 65kg – 12 reps
Set 2: 10 reps
Set 3: 8 reps
------------------------------------------------

WEEK FOUR:

Chest And Shoulders Super Set

2008-07-19T06:58:00.000-07:00

Chest And Shoulders Super Set
This is a great chest and shoulders super set that I like to perform after every chest workout and after every shoulder workout.

I like doing this chest and shoulders super set after these two workouts because I like to finish my workout with a great upper body pump!! And it really feels great leaving the gym with a pumped chest and shoulders!!
So after every chest workout I perform this super set, and after every shoulder workout I perform this super set! So I do this chest and shoulders super set about 2 times a week and I am really loving it!

This is a super set of the two exercises Seated Side Lateral Raises (shoulder part of super set) and Flat Bench Flyes (chest part of super set)

After you have completed a great shoulder workout or a great chest workout do this shoulders and chest super set to recruit even more muscle cells, so when you leave the gym your left with this great upper body pump!!

So let’s say you’ve just finished a great chest workout!!
Go grab your self two sets of dumbbells, a set of dumbbells you can perform 8-12 reps of seated side lateral raises with, and a set of dumbbells that you can perform 8-12 reps of flat bench Flyes.

Go sit on the end of a bench and perform 8-12 reps of seated side lateral raises, then immediately with no rest at all! Lie down on the bench and perform 8-12 reps of flat bench Flyes!! This is one super set! Perform 3 super sets with no more than a 30 second rest in between each one and then your ready to leave the gym with a great upper body pump!! Then you can go home and take your post workout supplement!!!

Dont Forget to check out our great Chest workout!!
And our two great shoulder super sets that you can put togetha to create a great shoulder workout!! Shoulders Super Set and Shoulders And Traps Super Set

Great Post Workout Supplements!!!

Check out these great articles on post workout nutrition and supplementation!!

After The Workout: Restoration By: Josh Henkin
Post Workout Supplementation for the Athlete By: IDS Sports

Shoulders Super Set

2008-07-06T15:37:00.000-07:00

Shoulders Super Set
The Ultimate shoulders superset!! Build those massive shoulders you have always wanted with this super high intensity shoulders SUPER set!! This shoulder super set will pump your shoulders up like never before and leave them no choice but to grow into those huge, wide and ripped shoulders you want them to be!

This is the ultimate shoulders super set that you can add into your weekly shoulder workout to help build those monster shoulders you have always wanted! This ultimate shoulder super set is a triple superset, where you perform 3 exercises one after the other with no rest in between, this is counted as one set.
We will be super setting these three exercises
Seated Dumbbell Shoulder Press then immediately followed by Seated Side Lateral Raises then immediately followed by Dumbbell Front Raises.
Performing these three exercises one after the other with no rest in between will rip apart your shoulder muscles and give them no choice but to grow! This making this triple shoulder super set a great exercise to add into your weekly shoulder workout. The intensity of this shoulder super set is very very high!! So I would recommend the use of a good pre workout supplement, check out the online supplement store at the bottom of this site for some great pre workout supplement ideas!!

Ok let’s start this ultimate shoulders super set!!!
You will need to choose your weights before you begin so you don’t slow yourself down and decrease the intensity, choose a weight for each exercise that you can perform 8-12 reps with.
*if you don’t know how to perform an exercise please click the links provided*
*perform these three exercises one after the other, with no rest in between*

Exercise One of this Shoulders SuperSet is: Seated Dumbbell Shoulder Press
Perform 8-12 reps of this exercise.
Then immediately with no rest at all move on to exercise two. *it is important that you do no rest in-between each exercise, other wise this defeats the purpose of this shoulders super set*

Exercise Two of this Shoulders SuperSet is: Seated Side Lateral Raises
Perform 8-12 reps of this exercise.
Then immediately with no rest at all move on to exercise three
*remember keep the intensity high, that 8th rep should be forced other wise the weight is much to light*

Exercise Three of this Shoulders SuperSet is: Dumbbell Front Raises
Do as many reps as you possibly can of this exercise! Go all the way to muscle failure and rip apart those shoulder muscles!!

You have now completed One super set!!!
Do three super sets, with no longer than a 2 minute rest in between each super set. Remember the less you rest, the higher the intensity!!

By now your shoulders will be feeling like they are going to explode!! And they are! They are going to explode with incredible muscle growth!!!

Add this great shoulders super set into your weekly shoulder workout!
Get those monster shoulder muscles you have always wanted!!

Check out our Shoulders And Traps Super set! If you combine these two super sets you have the ultimate shoulder workout!!!

Download MP3 workouts from ITRAIN!!! download great workouts that you can put on your mp3 player!!!

Home Chest And Triceps Workout

2008-07-05T05:31:00.001-07:00

Home Chest And Triceps Workout!!

Get in shape with out going to a gym!!

This is a great chest and triceps workout that you can perform in the comfort of your own home, without having to pay for fancy fitness equipment or expensive gym memberships! you can build your chest and triceps with this great home workout with just some floor space and maybe a couch and some chairs!! This great home chest and triceps workout is a great way to build your chest and triceps without having to go to a gym!
Try this great home chest and triceps workout today! you could even do it right now as you read this! see what you think! your chest and triceps will be pumped and ready to grow in just a few minutes!!
Home Chest And Triceps Workout!! A great way to build your chest and your triceps without having to pay for fancy equipment or go to a gym!
Also check out the $50 home gym at the bottom of this post, this is a great piece of equipment that you can use to get in amazing shape without having to go to a gym! and you can get it for a super cheap price!!!

Ok lets begin our Home Chest And Triceps Workout!
*remember you could be doing this home workout right now as you read this post!

What will you need for this home chest and triceps workout?

1) You! you need yourself to perform the workout

2) A home with maybe some chairs and couches

3) Maybe some supplements to help enhance your home chest and triceps workout and muscle building potential

Check out the online supplement store at the bottom of this website! and check out the weekly specials! buy great supplements at the Best prices on the internet!!

Ok lets start building your chest and triceps from your very own home! using this great home chest and triceps workout!!

**if you have any queries about how to do any of the exercises please click the links provided**

Good luck with this great home chest and triceps workout!!

Exercise one: Regular Push Ups

Ok so lets start this home workout with some good old push ups
Push ups are a great chest exercise! and will be the foundation of this home chest and triceps workout.

We are focusing on the chest muscles in this exercise

Perform 4 sets of regular push ups, doing as many reps as you can per set, with no longer than 30 second rests in between sets! perform each set at a high intensity! Get as close to muscle failure as you can!! For me after the 1st 3 sets of doing push ups my chest was already pumped! this realy shows how well push ups realy do work the chest!

** Try to use only your chest to push urself up**

**Tense your chest at the top of the motion***

Exercise Two: The Ultimate PushUps SuperSet

In this exercise of our home chest and triceps workout we will be super setting 2 different types of push ups.

We are still Focusing on our chest muscles.

We will be super setting "Push Ups With Feet on a chair and arms on the ground", with "Push Ups with feet on the ground and arms on a chair"

What is a super set? A super set is where you go from one exercise to another without having a rest inbetween. So we will be performing pushups with feet on chair and arms on ground, Imediatley followed by pushups with feet on the ground and arms on the chair, with NO rest between the two exercises!! this is counted as 1 super set!!

Perform 3 supersets, with no more than 1 minute rest between each one.

do as many reps as you can! keep the intensity high!

*remember try to push up only using your chest, and realy squeeze it at the top*

By now your chest should be pumped with blood! and ready to grow!

We have finished the chest part of this home chest and triceps workout!

Time to start Building Those Triceps!!!

** have no longer than a 2 minute rest after you have finished chest part of this home workout**

Exercise Three: Close Grip PushUps

This exercise is push ups but with your hands close together so that you work your triceps.

I find this exercise very hard but it realy works the triceps!

Perform 3 sets of as many reps as you can! go all the way till failure!!

Do not rest for longer than 45 seconds between sets!

Exercise Four: Bench Dips

This is the last exercise in our home chest and triceps workout.

This exercise is one of my favourite tricep exercises! And you can perform it in the comfort of your own home!!!

for this exercise you will need two platforms of some kind, please click the exercise link above so you understand what i mean, i personaly used two chairs that i placed apart, this worked great for me, so i suggest you do the same.

Do 3 sets of this exercise! realy tear your triceps apart! do as many reps as you can and rest for no longer than 45 seconds between sets!

By now your chest and triceps should be feeling like they are guna explode!! i hope this great home chest and triceps workout worked great for you!! also dont forget to check out the $50 home gym below!!

~The $50 Home Gym~

Back Workout

2008-07-03T01:55:00.000-07:00

Back Workout
Here is a great Back workout to help you build those wide lats and ripped middle back muscles, and give you that big thick and wide back you have always wanted!
Building back muscles has proven to be very hard for me personally, but I have finally found the way to affectively build my back, and this back workout is that way! This back workout will help you build your lats wider and deeper to give you a great wide V- Taper.
Having wide lats and big shoulders will make you look wider than you actually are, and in this back workout there are some great exercises to help you build up your lats and get that broad wide look you have always wanted! Also there are some great exercises to build up those middle back muscles to give you that thick ripped back you have always wanted!!

Ok let’s start building those back muscles

Back Workout:
This workout contains 4 exercises that are to be performed at a very high intensity!
Intensity has got to be one of the most important things when building muscle, so keeping the intensity of your workout high will give you the best results!
When performing an exercise, really try to concentrate on the muscle you are working,
Its better to lift lighter weights and do more focused and in form reps, then it is to lift heavy weights and be out of form and not work the muscle you are trying to work.

Pre Workout supplementation is very important when doing high intensity workouts, so don’t forget to check out the online supplement store at the bottom of this website where we have recommended some great Pre-Workout supplements.
And there you can buy those supplements at the best prices on the internet!
Also don’t forget to check out the weekly supplement specials!

Ok here is your back workout!! Remember keep the intensity high!!!

**if you have any queries about how to do any of the exercises, please click the links provided**

Exercise One: Lat pull Down with “Parallel grip Lat pull down Bar”

We will be using the parallel grip bar for this exercise.
When you perform this exercise, try not to rock your body, instead keep your back up right and pull down with your elbows in front of you and try to only use your lats to pull the weight down, this will really work the lower part of your lats and help you build those wide lats more effectively.
Perform 3 sets of about 10-15 reps, with no more than 1 minute rest in between sets, and keep the intensity high!!

Exercise Two: Seated Cable Rows, But with wide Parallel grip

We will be using the same bar as we did the previous exercise for this exercise as well,
Your probably pretty confused because usually you perform cable rows with the close grip, but I find that when you use a wide parallel grip you get a better squeeze in your middle back and you isolate the muscle more effectively. So attach the parallel wide grip bar you just used for the lat pull down to the cable row machine and perform 3 sets of about 10-15 reps
When you pull towards you, try to focus all strain on your back and really squeeze your middle back at the end of the pulling motion.

Exercise Three: Wide Grip Pull-ups

Just good old regular pull-ups, perform 3 sets.
Remember to really focus on your lats, and keep the intensity high! Keeping the rest time low can really help your workout intensity!!

Exercise Four: Bent over Barbell Row

This is the last exercise in this back workout so really work hard at it and explode your back muscles!! Do 3 sets of 10-15 reps, with no longer than a 45 second rest in between sets! This exercise focuses on your middle back muscles so focus all strain on these muscles and don’t forget to squeeze at the top!!

Hopefully you have worked hard enough your back should be pumped up and ready to grow!! Don’t forget to take your Post Workout supplement within 1 hour of your workout so your muscles can get the nutrients they need after a high intensity workout.
Check out the online supplement store at the bottom of this website where you can buy some great post workout supplements at the lowest prices on the internet!!!

Weekly Supplement Specials

2008-07-01T21:08:00.000-07:00

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Vertical Jump Workout

2008-06-26T01:28:00.000-07:00

Start Increasing Your Vertical Jump Today!!

Vertical Leap Workout.
This is a great Vertical Leap Increasing Plyometric Workout!
Do you wish you could jump higher for basketball or other sports? Do you want to fly above the rest?
You can give your self that vertical jump advantage with this great vertical Jump workout!
This Vertical Jump Increasing workout is great! It helped me personally add 1 point 3 inches to my vertical jump in less than 1 month! That is incredible results! It took me from touching the net on a basketball hoop, to being able to grab the rim with two hands and almost dunking the ball!! I wish I had continued to use this workout! Then I would be doing crazy slam dunks by now! Unfortunately I got lazy and stopped working on my vertical leap and got into weight and strength training.
But this vertical jump workout could work amazingly for you as it did for me!! And have you flying above the rest in just a few short months!!!
Start increasing your vertical Jump today!! Add this vertical jump increasing workout into your weekly routine!
I was performing this plyometric workout every 3 days; I suggest you do the same to get the best results.
But it is all up to you when it comes to increasing your vertical leap, each person is different and what works for some will not work as good for others…
Try to personalize this workout the best you can. I will write what I did and what worked for me, and you can experiment with it and see what works best for you, whether it be how many reps or sets you perform, or how long you rest in between sets, or the order you perform the different exercises or even the time of day you do this workout! Increasing your vertical leap is all up to you! And choosing what works best for you will give you the best results.

Before You get started: Have you read our FREE Vertical Leap E-book yet?
If not, request your FREE Vertical Leap e-book here!!
Get Your Free Vertical Leap Ebook

Ok lets get on our way to increasing your vertical leap!!

This vertical leap increasing workout contains 2 high intensity plyometric super sets to get you jumping and flying above your opposition and give you that vertical advantage over everybody else!!

What is a super set?
A super set involves performing two exercises back to back without a rest interval. Essentially, this technique takes the prefatigue concept to a higher level of intensity. The difference is that you don’t give the muscle time to rest between two exercises.
By proceeding immediately to the second set, additional muscle fibers are forced to work after the other fibers have already failed.
We will be super setting Regular Squats and Jump Squats, then followed by a super set of burpees and Box Jumps

If you have any queries about how to do any of the exercises in this workout, please click the links provided. You will be linked to a You tube video or a detailed description of how to perform that exercise

***Warm up legs first to prevent injury***

Super Set One: Regular weighted Squats and Jump Squats

Ok start off with Regular Squats, I personally chose a weight that I could perform 12-15 reps with, but remember choose what works best for you.
After you have completed your set of regular squats put the weight back on the rack and immediately with no rest at all Perform a set of jump squats!! Do as many reps as you can!! You have now completed one super set!!
Now just do 2 more super sets with no longer that 1 minute rest in between each one.

Super Set Two: Burpees and Box Jumps

I personally started off with 12-15 reps of burpees, immediately followed by 12-15 reps of Box jumps. With box jumps, choosing a good box height is very important, again choosing a box height to jump on is completely up to you and your abilities.
Perform 3 sets of this super set.

Your legs should be very fatigued by now, and if not than you have not worked hard enough!!!

Hopefully this vertical jump workout can help you increase your vertical leap the way it did for me! And have you flying above the rest in just a few short months!!

Dont Forget to request Your FREE vertical Ebook!! Click Here

VERTICAL JUMP SUPPLEMENTS
What supplements work best when trying to increase your vertical jump?
The best supplement to help you increase your vertical jump would be "creatine".
Creatine is used to supply energy to our muscles.
Creatine is responsible for improving high intensity training, which is perfect for the vertical jump workout above, it improves energy levels and helps you get those extra reps in! creatine is a great supplement to help you increase your vertical jump!

Interested in purchasing some creatine to help you increase your vertical jump?
Get yourself some creatine at the lowest price on the internet!!
You can get 1000 grams of creatine for only $19.99! i repeat only $19.99

Click Image for more info on creatine, and purchase page, where you can buy this great supplement to help you increase your vertical jump at the lowest price on the internet!!!

Also check out the online supplement store at the bottom of this website, where you can buy some other great supplements to help you increase your vertical jump!

DO YOU WANT TO DOUBLE YOUR VERTICAL LEAP?!

**Click image to find out how you can double your vertical leap**

Tricep Workout

2008-06-21T21:53:00.000-07:00

Triceps Workout.
Here I will teach you how to build huge muscular triceps!!
This is a great high intensity tricep building workout; add inches to your triceps with this amazing workout, this triceps workout is very intense and leaves your triceps no choice but to grow!! This triceps workout will help you get those big ripped triceps you have always wanted!! I have been using this workout for about 5 weeks now, and it, along with my great biceps workout has helped gain incredible mass to my arms! Your tricep is about 2/3s of your arm and needs to be ripped to pieces every time you work it out. I am going to show you how I do it and hopefully you can get the same results as I have with this great triceps workout.

This Triceps workout contains four very high intensity exercises to give you those huge ripped horse shoe triceps!!

OK let’s start ripping apart your triceps!!! And force them to grow!!!

Don’t forget to gulp down your pre workout supplement 30 minutes before you start working out! Pre workout supplementation is very important when performing high intensity workouts. Be sure to check out the online supplements store at the bottom of this website where you can buy great muscle building supplements safely and securely at the lowest prices on the internet!!!

****REMEMBER, IF YOU HAVE ANY QUERIES ABOUT HOW TO DO ANY OF THE EXERCISES, PLEASE CLICK THE LINKS PROVIDED, IT WILL LINK YOU TO A DETAILED DESCRIPTION ON HOW TO PERFORM THAT EXERCISE****

Before you start don’t forget to warm up! I usually do a set of push ups to warm up for my triceps workout.

EXERCISE ONE: CLOSE GRIP BENCH PRESS

This exercise is pretty much just a bench press but with a very close grip, the closer your grip the more you work your triceps.

We are going to do 3 sets of this exercise, one regular set and two drop sets.

How to do a drop set?:
Drop sets are very high intensity sets. You do as many reps as you can with one weight then you immediately reduce the weight and continue the exercise with the lighter weight so you can perform as many reps as you did with the heavier weight.

Choose a weight that will keep the intensity very high!! On your 1st set you should not be able to complete more than 12 reps, or the weight is to light.

Do your first regular set of 8-12 reps, then rest and get ready for the two high intensity sets, do not rest for longer than 1 minute.

Now do two drop sets! Do 1 set of 8-12 reps then immediately drop the weight to a weight where you can perform another 8 reps, this is counted as 1 drop set, do not rest in-between weight change. Do not rest longer than 45 seconds in between each drop set. Try get as close to muscle failure as you can! *unable to do anymore reps*
*tense your triceps at the top of the lift, try to focus all the weight on your triceps*

EXERCISE TWO: DECLINE EZ BAR TRICEP EXTENSION

This exercise is a skull crusher or French curl but on a decline bench to really stretch your triceps on the way down, this is personally my favorite triceps exercise.

Do 3 high intensity sets of 8-15 reps of this exercise, I personally do about 12-15 reps of this exercise *try to tense your triceps the hole time* *keep intensity high, get as close to muscle failure as you can!*

EXERCISE THREE: WEIGHTED BENCH DIPS

Do three high intensity sets of 8-15 reps, keeping all strain on triceps!!
By now your triceps should be burning and pumped to the max! Just one more exercise! Don’t be lazy! Keep intensity high!!

EXERCISE FOUR: SEATED OVERHEAD BARBELL TRICEPS EXTENSION

This is the last exercise! Make sure you do it at a very high intensity and give it all you’ve got! Perform three incredible sets! Rip your triceps apart and force them to grow!!!

You Triceps Must be exploding with pain by now!!

Add this workout to your weekly routine and get those huge horse shoe triceps you have always wanted!!

Don’t forget post workout supplementation! It is important to supply your body with the nutrients it need after a high intensity workout!! Make sure you take your post workout supplement within 1 hour of your workout!!
Check out the online supplement store at the bottom of this website! There you can buy great post workout supplements securely and safely at the lowest prices on the internet!!

Good luck with your tricep building goals!!

Bicep Workout

2008-06-12T03:21:00.000-07:00

BICEP WORKOUT. BUILD THOSE BIG ARMS YOU HAVE ALWAYS WANTED!
THIS IS A GREAT BICEP WORKOUT THAT WILL LEAVE YOUR BICEPS FEELING LIKE THE ARE GOIN TO EXPLODE!
GET THOSE BIG BULGING BICEPS YOU HAVE ALWAYS WANTED WITH THIS INCREDIBLE BICEP WORKOUT!

THIS BICEP WORKOUT CONTAINS 4 EXERCISES AND IS TO BE PERFORMED AT A VERY HIGH INTENSITY.

OK LET’S GET STARTED, GULP DOWN YOUR PRE WORKOUT SUPPLEMENT AND HIT THE GYM!
PRE WORKOUT SUPPLEMENTS ARE VERY IMPORTANT WHEN YOU ARE PERFORMING HIGH INTESITY WORKOUTS.
FOR IDEAS ON PRE WORKOUT SUPPLEMENTS AND POST WORKOUT SUPPLEMENTS, SCROLL DOWN THE PAGE AND IN THE LEFT COLUMN THERE ARE PICTURES OF DIFFERENT SUPPELEMENTS. CLICK A SUPPEMENT FOR MORE INFORMATION ON IT. CHECK OUT THE ONLINE SUPPLEMENT STORE AT THE BOTTOM OF THIS WEBSITE, WHERE YOU CAN BUY SUPPLEMENTS SAFLEY AND SECURELY AT THE INTERNETS LOWEST PRICES!!!!

OK LETS START THIS INCREDIBLE BICEP WORKOUT:
*if you have any queries on how to do any of the exercises please click the links provided*

CHOOSING THE RIGHT WEIGHT:
It is very important to choose the right weight for each of the different exercises in this bicep workout.
You need to choose a weight that will keep the intensity high and really rip up your muscles. A weight is to light if you are not straining by the 9th rep; A weight is to heavy if you are straining before the third rep. A weight is perfect if you are unable to complete the 10th rep. Weights will very for the different exercises. Make sure you choose your weight wisely, because this is very important if you want to get the most out of this bicep workout, or any other workouts you do.

EXERCISE ONE: STANDING CLOSE-GRIP EZ BAR CURL
We will be using the ez curl bar for this exercise

This exercise works the outer part of the bicep
Do two regular sets of 8-12 reps, then do one more set and make it a drop set
Information on how to do a drop set is posted here
*remember no more than 1 minute rest in between sets*

EXERCISE TWO: PREACHER CURLS
BUT WITH BARBEL INSTEAD OF EZ BAR

Again do two regular sets of this exercise, then do one more set and make it a drop set
*remember keep the intensity high, try to get as close to muscle failure (not being able to complete anymore reps) as you can*

EXERCISE THREE: ALTERNATE INCLINE DUMBELL CURL
Do one set of 8-12 reps, and then do two drops sets.
*when doing a drop set do not rest in-between weight change*

EXERCISE FOUR: “21s” STANDING BARBELL CURLS
In this exercise you do 21 reps per set, each set is divided into 3 different motions, with 7 reps per motion,
1st you start out by doing 7 reps of the lower motion of a barbell curl, then you do 7 reps of the higher motion of a barbell curl, then you do 7 reps of a complete barbell curl
Example:

*do not rest in between each motion, doing the full 21 reps is considered a complete set, do three sets of this exercise*

BY NOW YOUR BICEPS WILL BE FEELING LIKE THEY ARE READY TO EXPLODE! IT IS IMPORTANT THAT YOU TAKE YOUR POST WORKOUT SUPPLEMENT WITHIN 45 MINUTES OF COMPLETING THIS BICEP WORKOUT

ADD THIS BICEP WORKOUT TO YOUR WEEKLY ROUTINE AND GET THOSE BIG BULGY BICEPS YOU HAVE ALWAYS WANTED!

Dont forget to check out the supplements store at the bottom of the website

Shoulders And Traps Super Set

2008-06-04T02:13:00.000-07:00

Shoulder And Traps Workout.
This is a great shoulder and trap blasting SUPER set to pump up your shoulders and traps!! and get those wide shoulders and big traps you have always wanted. Give it a try and add this super set into your weekly shoulder workout!! it combines two forms of the exercise "upright rows", the close grip upright rows and the wide grip upright rows, and it combines a super set of those two exercises with a drop set.

Youtube Demo of Close grip upright rows
Youtube Demo of Wide grip upright rows

How to do a drop set?:
Drop sets are very high intensity sets. You do as many reps as you can with one weight then you imediatley reduce the weight and continue the exercise with the lighter weight so you can perform as many reps as you did with the heavier weight.

Ok so heres how this super set works:
Start of with wide grip upright rows, choose a weight that you can perform 8-12 reps with, iff you can do more than 12 reps with that weight then the weight is to light, choosing the correct weight is very important.
Set 1: do 8-12 reps of wide grip upright rows, then imediatley drop the weight to a weight that you can perform another 8-12 reps with and change your grip to a close grip and do another 8-12 reps, except this time doing close grip upright rows. *important* do not rest inbetween the two exercises*
Do 3 sets of this with no more that 1 minute rest in between sets to get best results.

Fat Destroying workout!!

2008-05-29T05:55:00.001-07:00

Fat Destroying Workout! The ultimate fat burning workout!

Got to much extra weight? Having problems with weight loss? Try this great fat
burning workout!!
Burn off all those extra pounds! get ripped hard abs and feel amazing!!!

ITS HERE!! THE ULTIMATE FAT BURNING WORKOUT!
**Warning** this workout is performed at a very high intesity for a period of 10 minutes**
** this is the concept of the workout, you should modify this concept to suit you best**
* Your diet is very important when trying to loose weight**
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Equipment Needed:

Exercise Cycle.
Sit ups Bench, or you can perform the sit ups on a mat or floor.
Timing device.

THIS WORKOUT IS TO BE PERFORMED AT A HIGH INTENSITY FOR 10-20 MINUTES, DEPENDING ON YOUR LEVEL OF FITNESS.

START:
Jump on your exercycle and start cycling at a medium speed for 30 seconds, when the 30 seconds is up increase your cycling speed to a high speed!! and cycle at this speed for 30 seconds. when the 30 seconds is up slow your speed to a stop, then imediatley get off the cycle and with no rest at all, and as fast as you posibly can, get on the sit ups bench or floor in a sit up position.

begin to perform sit ups, do as many as you can within 1 minute. *do not rest!! as soon as you have done as many sit ups as you can or iff your extremely fit and the 1 minute is up, then imediatley get back on the exercycle and begin to cycle at a high speed for another minute!!! *build up to high speed, dont begin at high speed as soon as you get on cycle*

As soon as the 1 minute is up then again imediatley with no rest at all get back on the sit up bench or floor and do as many sit ups as you can within 1 minute!!! continue this *routine/cycle* for 10-20 minutes depending on your level of fitness to get best results!

WHY DOES THIS WORK OUT WORK?
The average person who is training their stomach muscles usualy does 3 sets of 15-30 reps with a 1 minute rests inbetween sets.
You are replacing their 1 minute rest with high intensity cycling!! this giving you the ultimate fat burning and abb building workout!!

*TIP** You CAN change the amount of time you cycle for. i personaly used 1 minute, but its important you choose a time that works best for you! *remember keep intensity high! and do not rest!!!** further down in this article i will explain other ways you can modify this workout, as this is very important for weight loss!!! soo please keep reading

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We all know that loosing weight is hard work, and there are so many programs out there that claim to help you with weight loss, i personaly think the concept i have explained above, when worked on and modified correctly, can and will help you with your weight loss goals.
Here are some ways you can modify this concept to suit you and your abilities.

Time: you do not have to use the "1 minute" cycling time i have stated above, you could decide to cycle for 2 or 3 minutes before you get off and perform sit ups. Choosing a good time that suits you will help you get the most out of this workout and therefore more fat burned!!

Exercises: You do not have to be cycling on exercycle or doing sit ups. You could be running around a field and doing push ups? Walking up steep stairs? you could use this concept with many different exercises!! Changing your workout is a great way to shock your body and help you Burn more fat. And dont forget your diet!!! what you eat is what you are!!!

I hope the Workout Concept and Tips i have given can help you with your weight loss goals!
Good luck!! and remember keep the intensity high!! and all that fat will be sure to fly!!!

Chest Workout

2008-05-26T02:39:00.000-07:00

THE BEST CHEST WORKOUT
ITS FINALY HERE!! A GREAT, HIGH INTENSITY CHEST WORK OUT, TO ADD INCHES TO YOUR CHEST!! AND GIVE YOU THAT PERFECTLY CHISELLED CHEST YOU HAVE ALWAYS WANTED!!
This chest workout help me add 2 inches to my chest in a very short time! this chest workout is amazing and it realy worked for me! try this chest workout for yourself, get that big chest you have always wanted with this amazing Chest workout!! Best chest workout i have ever used!!

This is an amazing chest blasting work out that is performed at such high intensity that it leaves your muscles no choice but to grow! It is designed to destroy as many muscle cells in your chest as you posibly can!!

This chest workout contains 5 exercises that are performed at a very high intensity, proper nutrition and supplementation is required to get the best results.
This work out is to be performed at the start of your workout week, and then again at the end of your work out week, e.g. Monday and Friday, you may think that this is not enough time for your chest to heal, this is where good supplements are required to speed up the healing process. If you do not have good supplements then it is suggested that you perform this work out once a
week.
Perfom this routine for a total of 4 weeks, then give your chest a rest for 1 week, then start again.

OK LETS GET ON OUR WAY TO ADDING INCHES TO YOUR CHEST!!

START:
Pre workout supplementation: Take your pre work out supplement 30 minutes before your workout to provide you with the energy needed to perform this workout.
Suggested Pre Workout supplement: I recomend purchasing some CMI NO3 Overload Mix for your pre workout supplement.

Ok lets hit the gym!!

Ok start of with warming up your shoulders to prevent injuries and get you warm, do some light weight shoulder presses or lateral raises to warm up. Make sure you only get your shoulders warm and dont wear them out.

Iff you have any queries on how to do any of the exercises, be sure to click the links provided.

EXERCISE ONE:
INCLINE DUMBEL CHEST PRESS
This exercise works the upper part of your chest.
Set the bench hight to 45 degrees.
Choose a weight that you can perform 8-12 reps with. It is important that you choose a weight that will push you to high intensity levels, such as muscle failure (being unable to lift anymore)
Perform 2 sets of this exercise, with no more than 1 minute rest in between sets, this is important as it keeps intensity levels high.
Then after you have done those 2 sets imediately go to the weight rack and get your self a weight that is a little bit heavier than the one you just used and a weight that is a little bit lighter. e.g. You started with 66lb dumbels, go get your self 77lb dumbels and 55lb dumbels.
Then return to your bench and perform the exercise with the heavier weight, all the way till failure (unable to lift anymore) then drop those dumbels and imediatley start performing the exercise with the lighter weight with no rest in between!! go all the way till failure! this is called a drop set or a desending set.
*tip: Try to keep your chest tensed the hole time, and squeeze it at the top.

EXERCISE TWO:
FLAT BARBELL BENCH PRESS
This exercise works most parts of the chest and is best for mass building of the chest.
Again, choose a starting weight that you can perform 8-12 reps with.
Do 3 sets of this exercise, increasing the weight your are lifting after each set.
1st set: weight you can perform 8-12 reps with
2nd set: weight you can perform 6-10 reps with
3rd set: weight you can perform 4-8 reps with
Remember do not rest for more that 1 minute in between sets, and keep the intensity high!!
*try to get as close to muscle failure as you can with each set you perform
*keep the focus point on your chest! make sure you keep it tensed and squeeze at the top, when performing the exercise concentrate on keeping all the strain on the chest.

EXERCISE THREE:
DECLINE BARBELL BENCH PRESS *tip: perform on smith machince*
This exercise works mainly the lower part of your chest.
Perform this exercise the same way you performed the flat bench press, doing three sets, increasing the weight after each set, and performing at high intensity!!
But after you have completed the 3rd set do 1 more set and make it a drop set!! this will realy rip apart your lower chest!! *drop sets were explained earlier in the article, in exercise 1*

EXERCISE FOUR AND FIVE AND THE FINISHER:
DECLINE FLYES & INCLINE FLYES and the Finisher!!!
These Three exercises are to be performed one after the other with no rest in between.
1st: perform 3 high intesity sets of decline flyes, 8-12 reps per set, with no more than 1 min rest between sets
2nd: imediatley with no rest in between lift the bench to an incline of 30 degrees and perform 3 high intesity sets of incline flyes, 8-12 reps per set, and again no more than 1 min rest between sets.
The chest workout finisher!! IMEDIATLEY lower the bench to flat, and perform 1 set of flat bench flyes, do as many reps as you posibly can!! go all the way till muscle failure!!

Wohooo!! what a work out!! by now your chest should be pumped with blood! and feel like it is going to explode!!

FINISH OFF:
This part is very important! POST WORK OUT SUPPLEMENT!! you must take your post work out supplement within 45 minutes of your work out! no latter! i suggest taking it imediately after you have completed this work out, because your muscles need the nutrients straight away!
Suggested Post work out supplement: I suggest you purchase some Universal Torrent for your post work out supplement.

Good luck with building your self a bigger more ripped chest!!

Bookmark this Workout for further use

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Dont have a nearby gym where you can perform this workout? buy some great fitness equipment so you can build your chest in the comfort of your own home!!

Here are some great pieces of equipment you can buy and use for this chest workout.

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**Click Image for More Info And Purchase Page**

SHIPPING INCLUDED Our Mid-Width Workout Bench features leg extension, leg curl, preacher curl and four different positions for your upper body exercises. The barbell height is adjustable to your specific arm length. Features: Adjustable barbell height enables user to adjust height according to arm length Flat bench position used for classic bench press exercise Incline position allows for a variety of exercises Decline position helps to focus on the lower chest and other muscles High density foam padding provides greater comfort and support Spotter extensions act as spotter when user is working out alone Specification: Mid-Width Style Heavy Duty Steel Construction Leg Extension Leg Curl Preacher Curl Assembly Required Capacity: 600 lbs bench, 175 lbs leg extension Dimensions: 65"L x 45"W x 45"H Shipping Weight: 86 lbs 1 Year Limited Warranty Ships Common Carrier curbside delivery

Increase Your Vertical Jump!!

2008-05-23T16:00:00.001-07:00

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Dont forget to check out our great vertical jump workout!

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Great Links to Bodybuilding And Fat loss Sites

2008-05-21T23:46:00.000-07:00

Bodybuilding Mechanics

Clenbuterol for weight loss
Bodybuilding and weight loss supplements,

Bodybuildhome - Your Bodybuilding 101 - Real Muscle Mass Fast! Bodybuildhome - your bodybuilding 101 - real muscle mass. Real fast! Check out the hottest tips on training, supplements, nutrition, vitamins, creatine, information, and more bodybuilding

Jason Smith Fitness
Jason smith fitness (jsf) is a personal training studio located in central phoenix, az. Jsf specializes in 12-week body transformations. Our main goal is your main goal!

Iron Magazine.com - Bodybuilding And Fitness Magazine!

New Zealanders Buy supplements Online! free shipping NZ Wide!! Great prices!

Weight Lifting Equipment
Complete guide to weight lifting equipment and its usage. Weight lifing machines, benches, belts, straps. .. And also weight lifting programs, diets and supplements and more. ..

Motivation Success Qigong Fitness Happiness
Discover The Secret To Achieving More Than You Dreamed Possible. Here's My Proven Motivational, Success, Happiness Systems To Live Life To The Max; Powerful Qigong For Natural Health and Wellness; Combat Conditioning For Super Fitness!

Cake Recipes
Browse or search through this great recipe collecion.

Interior Design Everything you need to know about Interior Design. Redecorating your home made easy.

Ebook!! The Truth About 6 Pack Abs

2008-05-20T00:03:00.000-07:00

The Truth About 6 pack abs!!
Click Here!

MuscleTechs Anabolic Halo

2008-05-14T02:56:00.001-07:00

MUSCLE TECHS ANABOLIC HALO! REAL? OR FAKE?

"The ANABOLIC HALO™ Cometh! It forces its way into you... Through you... Around you. Its subzero shock takes over. It engages an anabolic phenomenon from within... Leaving your muscles with no choice but to grow. What is this thing you're feeling... This chilling sensation? The cryogenic technology processes key ingredients into enhanced matter states. The anabolic charge invades and engulfs your muscles. It crushes catabolism and commands your muscles to grow. It's the most critical formula in your musclebuilding arsenal. It's the anabolic halo!"

Is this true? does this realy happen?

some people on the bodybuilding.com forums desribed this paragraph as a science fiction story that they could read to their children before they go to bed!!

Another sentence on the Anabolic halo add "In just seconds, an intense, glacial-like chill overwhelms the back of your throat" which i think is just brilliant because we all want to build up a big muscley THROAT!

Does Muscle Techs Anabolic Halo realy work? i would love to find out!! hopefully soon i will buy Anabolic halo and will post and informative log on this blog!! we will see if it works!!

But enough of the bad, i have read up and found that anaboic halo is working great for people! and could do the same for you!

I Have recently been doing alot of research on this product and have found that most people are getting the best results when they stack anabolic halo with nanovapor, Using Nano Vapor as the pre workout and Using Anabolic Halo as The post Workout

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