Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
I believe in lifting heavy all the time. You need to tear down your muscle fibers if you want them to grow, not just get a good pump.
Right now, I'm on a lifting program that's a combination of Mike O'Hearns Power Bodybuilding and Jessie Norris' workout. It fits my schedule and seems to be working. We'll see how it works by June 1st!
M - Bench Press: 4 X 8 & cardio
T - Deadlift: 4 X 8 & cardio
W - Bench Press: 4 x 8 & cardio
R - Squat: 4 X 8 & cardio
F - off
Sa - Deadlift: 7 X 1-3 (max effort)
Bench Press: 7 x 1-3 (max effort)
2-3 row/lat workouts 3-4 sets x 8-10 reps each
flat press, incline press, incline flyes, 3-4 sets x 8-10 reps each
shoulder press, upright row, shrugs, 3-4 sets x 8-10 reps each
Su - Squats: 7 x 1-3 (max effort)
Leg press or Hack Squat or Lunge 4 x 10
Romanian Dead lift 4 x 10
Leg curl, leg extension, 3 x 10 each
3 bicep exercises 4 x 10 each
3 tricep exercises 4 x 10 each
My Nutrition Program View My Full Nutrition Program
Right now, I'm on the following carb cycling plan:
M - Low
T - Low
W - Med
R - Low
F - Low
Sa - High
Su - Med
My Supplement Program View My Full Supplement Program
I take a whey isolate protein powder, and quite a few different vitamins.
More specifically, I use 100% Natural Whey Protien Powder by Biochem Sports. I found it in the health foods section of my local Fred Meyer. I like it because it doesn't have high fructose corn syrup or any of the other BS that a lot of supplements have.
As far as vitamins, I take a multi-vitamin for men, three fish oils, a calcium, two green tea pills, a glucosamine, and one vitamin C every morning.
My Motivation Program View My Full Motivation Program
I love seeing gains and watching myself transform into a healthier me!
The two biggest sources of motivation are watching my max lifts increase and the compliments from my wife. I aslo read magazines and articles online about inspiring people. The show Extreme Makeover: Weighloss Edition is also a great way to get encouraged by watching other people break through walls they never thought they would be free from.