I've seen a whole bunch of dudes on here. Looking at AAS, as a fat burner, or some sort of magic!? Granted, I know that when you build muscle, you burn fat. And you'll build more muscle with AAS... But If you don't have the fundamentals down first, what's the point gentlemen!?

Life is a workout! You need emotional endurance and stamina, FOR REAL. You just have to dig down deep. You really just have to work fucking hard. That's all it is...
If your task is once begun, never leave it till it's done. Be the first, be the best, lead the way! Should be your mantra from here on out.

Never give up. Until you just can't go on, period. Because when you don't quit, when you can't go one step further. Everything in life gets easier! That's what being a warrior's all about. Be physical. Challenge yourself, to draw out everything that you're capable of. I believe in you : )

Everyone needs the dedication, aged wisdom, & patience that only comes from father time. Properly learning your limits, learning to break through multiple plateaus (mental & physical), natty. It only comes from experience. The right way. Hard fucking work & discipline! So, you'll already know your limits naturally, what worked best, didn't work, etc, etc, etc (as they are hopefully written down for you/by you already)

Questions to honestly ask yourself, before you make your decision:

1. Have you been working out hard for 4-5 years straight without more the 2 maybe 3 weeks off every 8-12+ weeks; taking notes?

2. Do you know what a forced rep, &/or a drop set is?

3. Do you eat well, every 2.5 - 3 hours, 5 - 6 times a day without missing a meal?

4. Do you already know what diet ratio ussually works the best for you to reach your goals (off cycle)?

5. Can you, or Do you get at least 6-9 hours of sleep every night?

BEING A MAN, IS NOT AN AGE Number!!! It's education, proper training (HARD WORK), mind set, maturity, being accountable for your actions (ALL OF YOUR ACTIONS) and self discipline! If you need help, I'll try to help in any way that I can. But YOU'LL have to try. That being said, I'm gone a lot. If I'm not on here. I'm probably gone. So please don't blow up my email w/thousands of angry wangus pics. Unless you're tread or Viking; Of course...

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

1: EAT TO WIN! Most important.

• Upgrade your workouts
• Target to eliminate weaknesses. You'll NEVER truly be great if you don't.
• Cross Train
• SET CLEAR GOALS. Some that are just barely out of your reach! Important, so you'll always keep reaching. Don't get discouraged.

Training... Terms you should know, before you even think about AAS. If you don't understand these, You need to research...

First nutrition, Second training with proper technique. Then lastly AAS.
There is no magic pill, or vial that contains wisdom, hard work, dedication, and education! If you're some punk ass 15 or 19 year old. Or more often than not these days; some know nothing know it all! That says something like "my mind is made up, I'm going to do it this way". FUCK OFF, and go get laid. A good 5 years research, properly, eating, and working out is needed. At least...

IF YOU CAN'T SPELL & OR MORE IMPORTANTLY, HAVE NO PATIENCE; YOU ARE NOT READY FOR AAS!!!

Rest is also very, very important. So take time released melatonin to help sleep.

A REP: Involves taking an exercise from start to finish one time.

A SET: Refers to any # of those reps done in sequence.

FREQUENCY: Is the # of times you workout over any given stretch of time.

INTENSITY: Generally describes how hard you train, but exercise scientists, & personal trainers use it more specifically in reference to the amount of weight being lifted, More weight = Greater intensity, makes perfect sense to me.

VOLUME: Is the total # of sets being done multiplied by reps for each.

REST: In a workout context, refers to downtime between your sets.

Periodization: Refers to dividing your workouts into specific sets~and~reps:)

I just want to set some things straight.

~Myths:

Running is bad for your knees: What's really hard on your knees is extra body weight! So, try running on a variety of surfaces & incorporating balance training & knee strengthening exercises including SQUATS. Elliptical trainers offer a no impact exercise, but they train your legs to move in elliptical patterns, which honestly IMO isn't useful in real life situations. That being said, never ignore {pain} while you're running. Ask your Doc.

Muscle turns to fat: You Can lose muscle mass, but one doesn't replace the other. They are different cells entirely! When you gain muscle mass, the fibers or individual cells get BIGGER. If you stop lifting, or get injured & have you arm in a cast, the muscle fibers don't go away, they just shrink. The same happens when you gain fat; existing cells get BIGGER : ( When you lose. weight; the fat cells decrease in size! So, try incorporating resistance training sessions {Body weight, Free weights, resistance bands, kettlebells or machine which IMO are {safest for beginners}. This should be using nothing but body weight if you're severely overweight, or younger than 14, I would start there just to be safe.

You can sit on your ass for long periods of time, if you exercise: You can't exercise away the effects of sitting at your desk for 12 hours. Sitting motionless changes enzyme levels in your muscles, allowing more fat storage. So, Set an email reminder to get up from your desk, every hour. & get up at least once every hour; to pace around your desk, & do five jumping jacks to remind your muscles that your not dead yet : )

To tone muscles without bulking up, lift light weights & don't push hard: If you're poking a muscle that feels soft, even while it's flexed, sorry but you're poking fat, NOT "UNTONED" MUSCLE. To make your muscles stand out, you either have to lose fat or make your muscles BIGGER. Light weights won't help you do either unless you do enough reps to reach or get close to failure.

Muscles lengthen: Muscles have what's called an origin & an insertion. Both are fixed & attached to bone! So, make your muscles look longer with exercises like seated cable rows, or bent over dumbell rows that pull your shoulders back & help dramatically improve your posture.

Static stretching before an event, or workout improves performance & decreases likelihood of injury: It doesn't, & can actually cause injuries. So, before a workout, (mission), etc. (Your mission is to fucking rock, by the way : ) Think Warm Up, rather than stretch. So light cardio to increase blood flow to the muscles & elevate your core temp. Save the stretching until after your workout, when you're warmed up. Spend at least 30-60 seconds per muscle after each exercise.

You've got to stay away from carbs-They make you fat: Carbohydrates don't make you fat, unless you eat them in large portions. Excess calories-whether from protein, fat, or carbs cause you to gain weight. Your muscles & brain rely on carbs for energy. Not all carbs are created equal though: Follow the plan below...

Our brains contain enough (juice) {no not that kind} to power a 10-watt light bulb, so fucking use it! Get with the program...

To get ripped the fuck up, try 2-3 weeks of 100 yard dashes, 440's, 880's, and most importantly hill climbs with a weighted vest, or ruck {work your way up to 80+pounds}. If you don't do it very often, your body will end up thinking WTF, is going on here?! I gotta adapt to overcome this! A very, very good thing. Kicks my ass every time...

If you're like me, you're the type of guy that could probably do 1000s of pushups if you so wanted to. Make the exercises harder by using 40-120 pounds in sandbags, "my pers fav" they conform to your body, and don't move like plates; Also easier to come by. & then when you reach the bottom position, hold it for 5 seconds, and then do five or ten ballistic pushups, where you explode off the ground, before going back down for another 5 second hold. I have read a lot of your posts guys, and some of your body's are smarter than you are already : ( So surprise it, make it work for you! Don't repeat the same workouts each training session months at a time, When you feel you've "plateaued" Your body is outsmarting you. I'm a huge believer in calisthenics, like pushups, pullups, chinups, dips, etc, so you can get used to moving your own body weight around. They are great for recruiting the smaller stabilizing muscles those bigger, bad ass ones need!

Absolutely don't ever wait until tomorrow, life is way too short for that shit brother.

Instead of making a new years resolution, make your life the resolution!

QUICK NUTRITION: IF YOU CAN'T PICK IT, PULL IT, HUNT IT, OR FISH IT, Don't eat it! & if you plan on eating the peel, BUY ORGANIC...

Salmon, Turkey, Chicken, EGGS! .
{Unsalted} Walnuts & Almonds, avocados, coconut oil, flax oil.
White Grapefruit juice {1/2 cup before every meal}, Coconut, & Purified Waters, Organic Tomato Juice, Green Tea.
Broccoli, Spinach, Tomatoes.
Blueberries, Acai.
Black Beans, Quinoa, Sweet Potatoes, Buckwheat.
Cottage Cheese, Greek Yogurt.

Mustard may help you build bigger muscles. It does rats {Study by Rutgers University} But more human research is still needed...

Vitamins & minerals you need everyday:

A: up to 10,000 (iu) in divided doses. Best would be beta carotene
C: 3 grams (g) in divided doses {not time released version}
D: 400 (iu)
E: 1,200 iu
Thiamine{B1}: 5-10mg
Niacin{B3}: 50-100mg
Pantothenic Acid{B5}: 5mg
Pyridoxine{B6}: 5-10mg
Folic Acid: 500mcg {micrograms}
Biotin: 300-500mg
B12: 10-15mcg
K: 50-100mcg
Minerals:
Calcium: 1000-1500mg in divided doses
Phosphorus: 800-1200 mg
Magnesium: 500-750mg {Don't take w/any fiber source, as fiber impairs absorption.
Sodium: Limit sodium {ussually from table salt, cheese, seafood} try not to exceed 2000mg
Potassium: 2500-400mg
Choloride: 1200-1400mg
Iron: Take 1gram of your vita c w/20-30mg of iron daily.
Zinc: 25-30mg
Copper: 2-4mg {don't take w/zinc}
Selenium: 150-200mcg
Chromium: 400-800mcg in divided doses
Iodide: 150mcg
Maganese: 15-20mg
Molybdenum: 150-200mcg
Flourine: 2-4mg
Silicon: 15-20
Vanadium: 10mg {vandate form}
Boron: 2-3mg

Tips to remember...

Take the fat soluble vita's {A, D, E, K with essential fatty acids (flax oil, is my fav)

Take C{250 at a time} & E together

Vita C should be taken 1 hour prior to, and right after exercise

Use the natural form of E, D-alpha tocopherol. Not DL

Do not take chitosan, or other fat blockers w/ fat soluble vita's{A, D, E, & K}

Beta Caratene should take the place of Vita A

The B vita {such as b6 and b12} should be taken before exercise

Use the niacinamide form of b3 if you get skin flush, or irritation {Don't use the slow release vers}

Take calcium with vita d. {Do not take with Magnesium}

Take more zinc {not w/copper}

Selenium is very important in helping to regulate metabolism as it supports the conversion of T4 to active T3.

If you have a smart phone, get the apps jefit & my fitness pal, to help track meals, workouts, etc.

Take plenty of rest days. Work smarter, not harder! Remember, You grow when your muscles are recovering, not During your workouts.

Stretching always makes a difference in lean mass.

Use free weights

Use machines

Breathe properly. Never hold your breathe during any exercise

Use a spotter

Warm up for about 5-10 min before hitting the weights hard for about 45-60 min per

The timing of your workouts can vary, just make sure to get them in. But sprint/cardio in the mornings

Drink half a cup of white grape fruit juice with your meals (Breakfast/Lunch/Dinner).

Take some sort of thermogenic fat loss supp. {Or, Add pure cayenne pepper to each meal}.

It's very important to drink lots of water. at least 1.5 gals per day. More if on cycle...

Do cardio & Train with weights

Take CLA

Lower cortisol levels{get plenty of sleep 8-9 hours, take vita c, and zinc}

Lower water weight. It's ussually caused by excess sodium {breads, gravy, canned tuna, sauces, etc.

To lose weight: {current weight all in pounds} x10 = total cals per day
To maintain your current weight: X 12.5, etc = total cals per day
To gain weight: X 15+ = total cals per day

45% Protein (Chicken/tuna/salmon/bison steak) {a lot more if on cycle, 1-2 double scoop whey shakes per day)
40% Good quality Carbs {Quinoa, and Buckwheat}
15% Fats {Flax}

If you're trying to get ripped, & who isn't?. Eat these...

1. Avocados: These little suckers are loaded with two nutrients that are KEY to killing fat: hunger-crushing fiber (11 to 17 grams per avocado!), and monounsaturated fats, which studies have shown to actually “spot reduce” belly fat.

2. Peanut Butter: Okay, not just peanut butter, but mostly any seeds and nuts (these are the best): pistachios, walnuts, almonds (or almond butter), pumpkin seeds, sunflower seeds, and flax seeds/oil. Why? They keep you full and satisfied for long periods of time, and they’re stuffed with healthy fats & minerals.

3. Healthy oils: Like olive oil, coconut oil and brand names like Udo’s Oil and Barlean’s Oil (I like the swirl flavors) actually help you burn fat by supplying healthy oils your body needs to burn fat.

4. Veggies: Turns out certain vegetables such as broccoli, cauliflower (There is even a brocoliflower? Hybrid you can purchase), brussel sprouts, kale, & cabbage contain special phytonutrients, such as indole-3-carbinol (I3C), which help to fight against estrogens that can add fat. Mom was right…eat your veggies!

5. Omelets: Eggs aren't bad, they’re nutrient-dense and loaded w/protein, vitamins B6, B12, A, D, E, and K, folate, choline, lutein, calcium, iron, phosphorus, zinc, and omega-3 fatty acids. Plus, they keep you full for long periods of time. Always choose eggs that come from free-range chickens. You’ll get much more healthy nutrients. I try to keep a 2-5 to 1 ratio as per egg whites to whole eggs in my omelets.

6. Dark Chocolate: Dark chocolate is loaded with antioxidants (nearly eight times the number found in strawberries) and it contains stimulants that can have a positive effect on fat burning, including theobromine and caffeine. It also contains a nice dose of oleic acid, which is a monounsaturated fat. Make sure to choose the 80% or higher cocoa levels.

7. Steel Cut Oats: Packed with fiber and whole-grain goodness, you can’t go wrong. Just be sure to avoid the processed, high-sugar instant junk out there and stick to any of the slow-cooked oats. Add a dash of cinnamon, vanilla, some walnuts, berries, some whey powder, & BAM! Good stuff, Maynard.

8. Green Tea: Not only does it contain a potent antioxidant, many scientific studies have linked green tea to increased fat burning, including a report in the American Journal of Clinical Nutrition that found green tea extract boosted the daytime metabolism of test subjects by 35 - 43%.

9. Beans: Black beans, navy beans, re fried beans, and lima beans all have 6 or more grams of fiber per 1/2 cup.

10. Berries: Strawberries, raspberries and blackberries are loaded with fiber (which slows sugar absorption), and they’re packed with vitamins that can fight cravings (cravings can come from vitamin deficiencies).

11. Cinnamon: Researchers have found that cinnamon contains a type of antioxidant that increases insulin sensitivity and effectively helps to stabilize blood sugar. Bottom line… You’ll store less fat.

12. Chili Peppers: Studies have shown that the active ingredient in chili peppers and powder, something called capsaicin, increases calorie-burning, stabilizes blood sugar levels (which decreases fat storage), and is a potent antioxidant. So, add some of this “spice” to your life.

13. Yogurt: Most regular yogurt is bad for your belly. It’s loaded with sugar (real or artificial) that you want to avoid it. However, Greek yogurts like Oikos Greek Yogurt (plain) are loaded with probiotics.

14. Wild Salmon: Hands-down one of the best belly-blasting foods because of its protein and high omega-3 fatty acid content. This is like a “double shotgun approach” to killing fat. Many people are deficient in omega-3s and when they add them to their diet, any fat can really start coming off a lot quicker.

15. Giant Turkey Legs: I’m not just talking about turkey meat (white, my fav), but any lean protein source is a good blasting food. This includes wild salmon, free-range chicken, whey protein powders, and most especially grass-fed beef because it contains natural CLA — a fat that studies have actually shown to burn fat. The interesting thing about protein is your body will burn off as much as 30% of its calories after you eat it.

FYI...I will help ANYONE out as much as i can. That being said. I am no Bodybuilder, nor do i ever wish to be. I love what I do, & very very few can do what I've done : )

CARBS.

Best
Barley
Beans
Brown whole grain Rice
Buckwheat {My Fav}
Bulgur
Steel cut oats
Quinoa {My Fav}
Wheat berries
Whole grain breads
Whole grain corn meal
Whole rye
Whole wheat crackers
Whole wheat pastas
Whole wheat tortillas
Wild rice
Whole rolled oats

PROTEIN.

Select most often
Beans
Chicken w/o skin
Crab
Eggs
Flounder
Halibut
Low fat/free cottage cheese
Low fat/free milk
Low fat/free yogurt
Salmon
Snapper{Crips or bloods}
Tilapia NOT Farm raised
Tofu
Tuna
Turkey breast w/o skin {My pers fav}
{Bison} Buffalo Steak

Fats.

Select most often
Avocado
fish oil
Flax oil {My Fav}
Mixed nuts {especially almonds & walnuts}
Olive oil
Olives
Soybean oil
Sunflower oil
Walnut oil
Sesame oil

GREENS, YELLOWS, ORANGES, BLUES, PURPLES, WHITES, REDS, etc, etc, etc!

FRUITS AND VEGGIES brother, lots & lots of fruits and veggies!!!

Shopping on the cheap?

Purples: Red Cabbage

Black: Dry Black Beans

Orange: Butternut Squash

Green: Spinach

Yellow: Bananas {LOTS OF BANANAS}

When you go grocery shopping: USE A CART, Not a Basket. Avoid the lines. Leave the kids at home, or tethered to a tree out back. We had this thing called OUTSIDE when I was a kid; it was, and still is awesome! : )

1. Start in produce, EVERYTIME!
2. Take a full lap around the edges of the store. Look for minimally processed foods ~ eggs, turkey, chicken, fish, cheese, Greek Yogurt, & milk.
3. Balance your meals. (If you have Turkey & Quinoa in your cart, get Veggies, etc).
4. Shell out $ for lean meats. {A rib steak from a grass-fed cow is going to have a lot more omega-3 fats}

Use your non dominant hand to hold your fork when you eat; & also to brush your teeth, etc.

Strawberry/Banana/Almond
1 tablespoon of flax seed oil
1cup fat free Greek Plain yogurt
2-4 cups Almond Milk
All Natural Peanut Butter
All Natural Honey
1 Banana
small handful of almonds
2 scoops of protein powder {strawberry}
Ice cubes

Sarges Shake

1cup fat free Greek Plain yogurt
1cup fresh blueberries & blackberries, or raisins, etc, etc, etc
Tablespooner of Flaxseed oil [Barlean's]
1/2 - 2 cup {Goats} Milk
1/2 cup 100% Orange Juice
1-2 scoops of protein powder [Strawberries&Cream, Gaspari Nutrition MyoFusion]
A small handful of almonds, and walnuts
Purified, or distilled water
Ice cubes for consistency
Mix with a handheld mixer

Another reason to get off your ass: Mesenchymal cells. If you're sedentary, more stem cells become FAT CELLS : ( When you exercise, your stem cells are more likely to morph into BONE CELLS, which can support other stem cells in the marrow, helping you use oxygen more efficiently : ) : ) : )

...................

Paleo recipes:
...................

LAMB BURGER WITH SMOKED MOZZARELLA:

Cut 1/4 pound of smoked mozzarella into four pieces. Divide a pound of ground lamb into quarters and form into patties around each piece of cheese. Add salt and pepper to taste. Grill or broil until the outsides feel very firm, about 3 to 4 minutes per side. Serve on toasted buns with your choice of fixings.

CHICKEN BRAISED IN SOY SAUCE AND LEMON:

Brown bone-in chicken pieces in a few tablespoons of olive oil. Remove from pan. In same pan, stir in some chopped garlic. Add 1/2 Tbsp minced lemon zest, a pinch of cayenne, 2 Tbsp soy sauce, 1 tsp sugar, and 1/3 cup water; stir. Add the chicken, cover, and simmer for about 15 minutes, turning the pieces once. Add lemon juice and more soy sauce to taste.

GRILLED CHICKEN WITH PESTO SAUCE:

For pesto: In a blender or food processor, puree 2 cups fresh basil, 1 garlic clove, a pinch of salt, 2 Tbsp pine nuts, 1/2 cup grated Parmesan, and 1/2 cup extra-virgin olive oil. For chicken: Season 1 pound of thin chicken cutlets with salt and pepper. Grill for about 4 minutes per side. Paint with pesto and serve.

CHICKEN WITH CITRUS SAUCE:

For citrus sauce: In a pan, warm the zest and juice of 1 lemon plus the sections of another lemon, an orange, and a grapefruit. Add 1/4 cup olive oil, 1 tsp fresh thyme leaves, 1/2 tsp minced garlic, 1 small onion (minced), and salt and pepper. For chicken: Rub boneless chicken breast with a small amount of extra-virgin olive oil and sprinkle with salt and pepper. Broil or grill for 10 minutes, and serve with the citrus sauce.

CHICKEN TIKKA WITH YOGURT SAUCE:

For yogurt sauce: Mix 1 cup yogurt with 1 tsp minced garlic and some lemon juice, salt, and pepper. For chicken: Cut boneless chicken breast into 1" chunks and marinate in 1/4 cup yogurt, 1/4 cup ground cashews, and 1 tsp each of ground cardamom, ground coriander, minced ginger, and minced garlic for 30 minutes. Grill until brown and cooked through (about 7 minutes); serve with yogurt sauce.

BROILED CHICKEN BREAST WITH CILANTRO AND LIME:

Combine 3 Tbsp peanut oil, 2 Tbsp chopped cilantro leaves, 1 Tbsp freshly squeezed lime juice, 1 Tbsp chopped shallots, 1/4 tsp cayenne, and salt and pepper to taste. Spread half in a pan and add the chicken; sprinkle meat with more salt and pepper, then top with the remaining mixture. Broil until cooked through, about 10 minutes. Garnish with chopped cilantro and lime wedges.

GRILLED CHICKEN WITH WASABI SAUCE:

For sauce: Combine 1 Tbsp minced garlic, 1/2 cup rice vinegar, 2 Tbsp mirin (Japanese rice wine; you'll find it in your market's international aisle), 2 Tbsp soy sauce, 1 Tbsp minced fresh ginger, 1 tsp wasabi powder, and salt and pepper to taste. Warm over low heat or in microwave. For chicken: Brush boneless breasts with olive oil and grill for 10 minutes. Pour wasabi sauce over the chicken; garnish with chopped scallions and cilantro.

HERB-ROASTED CHICKEN CUTLETS:

Heat oven to 325°F. Mix 1 Tbsp minced fresh tarragon, 1/4 cup chopped fresh dill, 1/2 cup chopped fresh parsley, and salt and pepper to taste. Place chicken in a baking dish with 1 Tbsp olive oil, the herb mixture, and 1 cup chicken stock. Roast about 15 minutes. Serve with the herb sauce.

SAUTÉED CHICKEN WITH WARM SPICES:

Heat 4 Tbsp peanut oil in a large skillet. Shake salt and pepper onto chicken cutlets, then dredge them in flour seasoned with cayenne pepper. Saute chicken until browned and cooked through, about 3 minutes per side. Remove from pan. In the same pan, sauté 1/2 cup minced onion until soft. Add 1 Tbsp minced fresh ginger, 1/8 tsp nutmeg, 1 tsp paprika, 1/4 tsp ground cinnamon, and 1 cup chicken stock; cook over medium heat until reduced. Add chopped cilantro leaves and lime juice. Spoon the sauce over the chicken.

COBB SALAD:

Dice 6 slices of cooked bacon and 2 cooked boneless chicken breasts. Chop half a red onion, a tomato, an avocado, and a hard-boiled egg. Top a bowl of lettuce with the meat, vegetables, egg, and 1/2 cup crumbled blue cheese. Whisk together 2/3 cup olive oil, 1/3 cup sherry vinegar, a diced shallot, 1 tsp Dijon mustard, and salt and pepper to taste. Toss all together and serve.

KUNG PAO SHRIMP:

Combine 1 Tbsp dry sherry or Shaoxing wine, 1/2 tsp cornstarch, and 1 1/2 pounds of peeled raw shrimp. Heat 2 Tbsp canola oil and cook a few dried chili peppers over medium heat until slightly blackened. Mince 2 cloves of garlic and add to the shrimp mixture along with 1 tsp minced ginger. Cook for about 3 minutes. Reduce heat, add 1 tsp sugar and 3 Tbsp soy sauce, and cook for 5 minutes. Remove from heat and stir in 1 tsp sesame oil and a chopped scallion. Garnish with 2 oz chopped roasted peanuts.

GRILLED SHRIMP SALAD WITH CHILI AND BASIL:

Grill peeled raw shrimp until firm. Toss 4 cups salad greens with 1 cup torn Thai basil leaves, 1/4 cup minced red onion, and 1 diced cucumber. Whisk together the juice of 2 limes, 1 Tbsp fish sauce, 1/8 tsp red-pepper flakes, 1/2 tsp sugar, and 1 Tbsp water. Toss with greens and vegetables. Lay shrimp on top and serve.

MEDITERRANEAN SEAFOOD SALAD:

Cut 1/2 pound of any firm white fish into half-inch chunks and drop into boiling salted water. After 30 seconds, add 8 ounces each of scallops and peeled raw shrimp. Cover, remove from heat, let sit for 10 minutes, and drain. Toss the seafood with 1/2 cup minced fresh parsley, 1 Tbsp capers, 1 minced shallot, 1/4 cup olive oil, and salt and pepper to taste. Add lemon juice and other seasonings to taste, and serve.

GRILLED COD WITH BASIL DIPPING SAUCE:

For sauce: Combine 2 Tbsp water, 1 tsp minced garlic, 2 Tbsp soy sauce, 2 Tbsp rice vinegar, 1 Tbsp sugar, 1 Thai chili (seeded and thinly sliced), and 1/2 cup sliced fresh basil. Season 1 pound of cod with salt and pepper. Cook, turning once, until cooked through (8 to 12 minutes, depending on thickness). Serve with the sauce.

OVEN-FRIED FISH FILLETS:

Preheat oven to 450°F. Soak fish fillets in 1 1/2 cups milk, then drain and dredge in bread crumbs seasoned with salt and pepper. Coat the bottom of a baking pan with 2 Tbsp olive oil. Add fillets and drizzle with a little oil. Bake 8 to 15 minutes. Serve with lemon wedges.

PAN-COOKED SALMON WITH MISO-CARROT SAUCE:

For sauce: In a food processor, combine 1/4 cup peanut oil, 1/4 cup rice vinegar, 3 Tbsp mild/sweet miso, 1 Tbsp dark sesame oil, 2 carrots, and a chunk of peeled fresh ginger (to taste) and blend until chunky-smooth. Add salt and pepper to taste. For fish: In a pan, heat 2 Tbsp olive oil. Sprinkle 1 pound of salmon with salt and pepper to taste. Cook for 4 minutes, turn, and continue cooking until it reaches desired doneness. Serve with the sauce.

SMOKED SALMON SCRAMBLE:

Whisk together 4 eggs, 2 Tbsp milk or cream, and salt and pepper to taste. Heat 2 Tbsp butter until it gets foamy. Add eggs and reduce heat. Stir frequently but gently, pushing eggs from the pan edges into the center. Add 1/2 cup flaked smoked salmon. Remove eggs from the heat when just set. Garnish with sour cream.

RED SNAPPER MEUNIERE:

Heat 1 Tbsp olive oil in a pan. Sprinkle fish fillets with salt and pepper; dredge in flour. Cook until brown on one side (about 3 minutes); turn. Cook second side until firm to the touch (2 to 4 minutes). Drizzle with lemon juice and olive oil; top with minced parsley.

GRILLED SWORDFISH WITH FRUIT SALSA:

For salsa: Mix half-inch squares of papaya, mango, pineapple, and/or watermelon with 1/2 cup each of diced bell pepper (any color) and red onion, 2 Tbsp minced chilis, 1/4 cup chopped cilantro, 1 Tbsp olive oil, 3 Tbsp lime juice, and salt to taste. For fish: Sprinkle swordfish with salt and pepper and grill on one side for 5 minutes; turn and cook to desired doneness. Serve with salsa and lime wedges.

GRILLED TUNA STEAK WITH CORN AND TOMATO RELISH:

For relish: Heat 1 tsp olive oil in a skillet. Cook kernels from 4 ears of corn until lightly browned, about 2 minutes. Add 2 chopped tomatoes, some salt and pepper, 1 tsp ground cumin, and 1/4 tsp cayenne. Cook for 30 seconds; remove from heat. For fish: Sprinkle tuna with salt and pepper. Grill, turning once, to desired doneness; serve with the relish.

VIETNAMESE-STYLE STEAK:

In a food processor, combine 1 Tbsp fish sauce, 1 tsp pepper, 1 tsp sugar, 1 small seeded Thai chili, 2 Tbsp lime juice, 2 cloves garlic, 2 chopped shallots, 1/2 cup chopped mint or Thai basil, 1/2 cup chopped cilantro, and salt. Pulse until finely chopped. Grill steak to desired doneness and serve sliced on a bed of greens with the sauce.

GRILLED BEEF SALAD WITH MINT:

Cook 1 pound of beef tenderloin to medium-rare, about 10 minutes. Toss 4 cups lettuce with 1 cup torn mint leaves, 1/4 cup minced red onion, and 1 diced cucumber. Whisk together the juice of 2 limes, 1 Tbsp soy sauce, 1/8 tsp cayenne, and 1 Tbsp water. Thinly slice beef and add its juices to the dressing. Serve meat over salad drizzled with dressing.

STIR-FRIED SPICY BEEF:

Thinly slice 1 pound of flank steak across the grain into bite-size pieces. Chop 1/2 cup basil and mix with beef. Cook 1 1/2 Tbsp minced garlic in 1 Tbsp peanut oil until slightly brown. Add beef-basil mixture and 1/4 Tbsp red-pepper flakes; cook for 2 minutes. Add 1 Tbsp soy sauce and the juice of half a lime and serve.

EDAMAME WITH GROUND PORK:

In 2 Tbsp olive oil, cook 8 ounces of ground pork until brown and crisp. Remove pork from the pan and pour off all but 2 Tbsp fat. In same pan, cook a chopped onion and 1 Tbsp minced garlic until soft, about 3 minutes. Add 1 tsp ground cumin and 1 1/2 cups chopped tomatoes; cook for 10 minutes. Stir in 2 cups shelled edamame and cook until tender (about 8 minutes). Return pork to the pan, season with salt and pepper, and garnish with cilantro.

SAUTEED PORK MEDALLIONS WITH LEMON AND PARSLEY:

Cut 1 pound of pork tenderloin into half-inch-thick slices and pound to quarter-inch thickness. Heat 1/4 cup olive oil in a pan. Dredge pork medallions in flour seasoned with salt and pepper. Cook for 2 to 3 minutes per side, turning once. Remove. Pour off fat, add 1/2 cup dry white wine, and cook until wine is almost evaporated. Add lemon juice and a few capers. Spoon sauce over meat. Serve with parsley and lemon wedges.

THAI-STYLE STIR-FRIED PORK:

Cut 1 pound of pork shoulder into bite-size pieces. Cook in 1 Tbsp peanut oil until no longer pink, about 3 minutes. Remove. Cook 1 1/2 Tbsp minced garlic for 10 seconds. Add 1 pound of chopped spinach and cook until just wilted. Add the pork, 2 Tbsp fish sauce, and the juice of half a lime. Stir and serve.

BROILED LAMB CHOPS WITH SWISS CHARD:

Sprinkle 2 lamb chops with salt and pepper. Broil for about 5 minutes per side, turning once. Chop 1 pound of Swiss chard, separating stems from leaves. Heat 2 Tbsp olive oil in a small pot, stir in stems, and cook until softened. Add leaves, cover, and steam for a few minutes. Add salt and pepper. Serve chops with a mound of greens and lemon wedges.

LAMB MEDALLIONS WITH SHALLOTS, TARRAGON, AND RED WINE:

Cut 1 pound of lamb loin into 3/4-inch-thick rounds and sprinkle with salt and pepper. Heat 1 Tbsp butter in a pan and cook lamb until brown on both sides, 4 to 5 minutes. Remove lamb and set aside. For sauce: Add 1 Tbsp minced shallots to pan cook for 2 minutes. Add 1 tsp minced tarragon and 1/2 cup red wine; simmer until liquid is reduced by half. Stir in 1 Tbsp butter and juices from under the resting meat. Serve lamb with the sauce.

WHITE BEANS, CABBAGE, AND HAM:

In boiling salted water, cook 3 cups chopped cabbage until tender; drain. In 2 Tbsp olive oil, cook 2 cups chopped leeks and 1 chopped celery stalk until softened, about 5 minutes. Add 2 sprigs thyme, 1/2 cup chopped ham, 1 cup chicken stock, 3 cups drained cannellini beans, and cabbage. Season with salt and pepper. Cook until heated through. Serve with grated Parmesan.

MISO-GRILLED PORK TENDERLOIN:

Rub a pork tenderloin with 1/4 cup white, yellow, or red miso paste. Grill, browning all sides, until almost cooked through but slightly pink in the center (10 to 15 minutes). Let sit for 10 minutes, then cut into half-inch-thick slices and serve.

CHORIZO AND BEANS:

Cut about 1/2 pound of chorizo into chunks and bury in a pot filled with 4 cups canned cannellini beans and dried chili or red-pepper flakes to taste. Warm on a stove over medium heat (about 10 minutes), adjust seasoning, and serve.

VEAL CUTLETS WITH ROSEMARY AND PARMESAN:

Combine 1/2 cup grated Parmesan, 1/2 cup bread crumbs, 1 Tbsp minced fresh rosemary, and salt and pepper. Heat 1/4 cup olive oil. Dredge quarter-inch-thick veal cutlets in crumb mixture. Cook, turning once, until browned (less than 5 minutes total). Serve with lemon quarters.

BEAN-AND-CHEESE BURGER:

In a food processor, combine 2 cups drained canned beans (white, black, red, or garbanzo), a quartered onion, 1/2 cup rolled oats, 1/2 cup grated mozzarella cheese, 1 Tbsp chili powder, 1 egg, and salt and pepper to taste. Pulse until chunky, adding liquid to hold the mix together. Shape into patties and cook in a pan coated with cooking spray until browned on one side, about 5 minutes; turn and cook on other side until firm and browned.

BAKED EGGS WITH SPINACH:

Preheat oven to 350°F. In boiling salted water, cook 2 pounds of spinach for 1 minute. Drain, cool, squeeze out excess liquid, and chop. Heat 3 Tbsp butter in a baking dish, add spinach, and toss to coat. Spread out spinach, making 8 nests. Crack 1 egg into each and top with salt, pepper, Parmesan, and bread crumbs. Bake for 15 to 20 minutes or until yolks are just set and whites are solidified.

GARLICK SHRIMP FAJITAS WITH GUACAMOLE:

Cook minced garlic cloves in canola oil until fragrant. Add 1 pound of peeled shrimp; sprinkle with salt and pepper and cook until no longer pink (about 3 minutes). Mash an avocado with 2 Tbsp minced shallot or onion, 1 tsp garlic, 1 tsp diced chili, a squeeze of lemon juice, and salt and pepper. Serve the shrimp and guacamole with 4 heated flour tortillas.

PAN-ROASTED SWORDFISH WITH PEA PURE:

Preheat oven to 500°F. In an ovenproof skillet, heat 2 Tbsp olive oil; add swordfish steaks, salt, and pepper and cook until browned, 3 to 5 minutes per side. Cook in the oven for 5 to 10 minutes. Meanwhile, boil 2 cups of peas until tender, then purée with 1 Tbsp minced fresh ginger. Add water until the mixture is the consistency of yogurt. Serve fish on top of mixture.

GRILLED CHICKEN, SAUSAGE, AND VEGETABLE SKEWERS:

Cut boneless chicken breast and your favorite sausage into 1-inch chunks. Cut an eggplant into 1-inch cubes and 2 red bell peppers into 2-inch pieces. Cut a lemon into 8 wedges. Thread pieces onto skewers, alternating ingredients, and sprinkle with salt and pepper. Grill for 10 to 15 minutes and remove pieces from skewers; squeeze grilled lemon over the dish.
...................

Sample cut diet:
Shopping list:

Week 1 (days 1-8)

Produce:

3 pints of strawberries
Big package of seaweed sheets
2 cantaloupes
1 container of fresh spicy hot salsa
2 cucumbers
2 lb bag of baby carrots
10 apples
5 bananas
16 oz package of mixed greens or kale
1 bunch celery
3-4 oranges
1 pint cherry tomatoes
2 anjou pears
1 avocado
1 head of broccoli

Dairy:

1 quart of skim or 1% milk
2 quarts or more of non fat, low sodium cottage cheese

Frozen:

3 lb bag of chicken breasts (or fresh if available)

Fresh:

1 dozen eggs
1 pint liquid egg whites
1.25 lb ground turkey
8oz bag of low fat shredded cheese
12 slices low fat cheese slices
1oz (about 30 slices) lean, low sodium ham

Dry goods:
1 container nutritional yeast
1 small jar fat free mayo (Can use honey mustard instead)
1 canister of Quaker steel cut oats/Or sub in quinoa
6 oz (about 145) almonds
1 bottle fat free Italian salad dressing (or balsamic vinegar, & MCT oil)
1 med jar of unsalted all natural peanut butter, or make your own.
3 cans of low sodium vegetable or chicken broth
2 6 oz cans of tuna or salmon (packed in water)
1 package unsalted rice cakes
1 small jar mustard
1 small jar pickle relish
non stick canola oil cooking spray
1 (24 oz) jar unsweetened natural apple sauce (sprinkle w/cinnamon)

Week 2: (Days 9-14)

Produce:

3 apples
3 bananas
2 pints of blueberries
1 head of broccoli
2 cantaloupes
1 bunch of celery
1 pint of cherry tomatoes
3 cucumbers
1 kiwi
16oz package of mixed greens (or kale)
1 orange
1 peach
3 plums
3 pints of strawberries

Dairy products:

1 quart 1% milk
1 quart cottage cheese (low fat)
1 quart non-fat plain Greek yogurt

Frozen:

1 pint frozen yogurt (or sorbet)
15 oz bag chicken breasts

Fresh:

2-3 six oz pieces of fresh salmon - (Or fish of choice)
7 slices low fat cheese
6oz lean steak
14 slices turkey breast
1 dozen eggs
6oz lean ground turkey

Dry goods:

65 almonds
30 walnuts
1 bag of quinoa
1 (32 oz) can of corn (or frozen)
1 bottle fat free salad dressing. OR/(I use MCT oil &/or flax oil, w/balsamic vinegar & a little pepper)
1 jar of all natural peanut butter
2 six oz cans light tuna or salmon (in water)
1 package brown rice cakes
1 canister Quaker steel cut oats (or quinoa)
1 box of golden berries
non stick cooking (canola oil) spray
1 can 19 oz broth based vegetable soup

Day 1:

Breakfast- 1/2 cup steel cut oats, 1/2 cup quinoa (always oats with a spoonful or so of whey &/or casein mixed in after cooking)
1/2 cup soy milk
1 cup sliced strawberries
1 hard boiled egg

Snack#1
1 cup cottage cheese
12 baby carrots

Meal 2 (lunch)
Chicken or salmon salad, wrapped in Seaweed sheets
1 cup of cubed cantaloupe
20 almonds

Snack#2
2 tbsp natural peanut butter
1 Apple
2 slices lean ham

Dinner: Health Tacos
6 oz ground turkey breast
Spoon turkey onto seaweed sheets
Sprinkle w/nutritional yeast
& 2 Tbsp shredded cheese
Top w/3 tbsp fresh spicy salsa
Cucumber salad
slice half cucumber, toss w/mct oil & balsamic vinegar (or low fat Italian dressing)
1 cup natural apple sauce

Day 2:

Breakfast- 1 cup cottage cheese
1 cup halved strawberries
20 almonds

Snack#1
2 slices low fat cheese
12 baby carrots
1 apple

Meal 2 (lunch)
Soup & salad
Soup: 2 cups of broth based vegetable soup & 1 cup of vegetables
Salad: 2 cups mixed greens
5 cherry tomatoes
Dressing: 1Tbsp ea MCT oil & balsamic vinegar
2 unsalted whole grain rice cakes
6 slices lean ham
1tsp mustard

Snack#2
3 hard-boiled eggs
1 orange

Dinner: Mediterranean Chicken salad
6oz chicken breast (grilled or baked)
2 cups of mixed greens
2Tbs diced celery
8 almonds
Dressing: 1Tbsp each of MCT oil & balsamic vinegar.
1 cup cubed cantaloupe
1 Piece of fruit (choice)

Day 3:

Breakfast- 1 cup scrambled egg whites
1 slice low fat cheese
1/2 medium avocado

Snack#1
1/2 cup cottage cheese
1 anjou pear

Meal 2 (Lunch)
Tuna or salmon tossed salad
6oz light tuna/or salmon (drained)
2 cups greens
5 cherry tomatoes (halved)
1/4 cup chopped celery
Dressing 1 tbsp of fat free Italian dressing
1 banana
2 unsalted whole grain rice cakes

Snack#2
1 apple
2 tbsp peanut butter

Dinner: Chicken cordon bleu
6 oz chicken breast (grilled)
wrap cooked chicken breast 1st in 1 slice of cheese
2 pieces of lean ham.
Secure w/a toothpick
Serve w/1 cup steamed broccoli
1 baked apple

Day 4: Same as day one. Repeat same each day for the rest of the week

Day 5: Same as day two

Day 6: Same as day three

Day 7: Same as day four

Day 8: Same as day two:

Breakfast- 1 cup cottage cheese
1 cup halved strawberries
20 almonds

Snack#1
2 slices low fat cheese
12 baby carrots
1 apple

Meal 2 (lunch)
Soup & salad
Soup: 2 cups of broth based vegetable soup & 1 cup of vegetables
Salad: 2 cups mixed greens
5 cherry tomatoes
Dressing: 1Tbsp ea MCT oil & balsamic vinegar
2 unsalted whole grain rice cakes
6 slices lean ham
1tsp mustard

Snack#2
3 hard-boiled eggs
1 orange

Dinner: Mediterranean Chicken salad
6oz chicken breast (grilled or baked)
2 cups of mixed greens
2Tbs diced celery
8 almonds
Dressing: 1Tbsp each of MCT oil & balsamic vinegar, dash of red pepper flakes.
1 cup cubed cantaloupe
1 Piece of fruit (choice)

Day 9:

Breakfast
2 whole eggs
2 whole grain rice cakes
1 cup strawberries
1 cup cubed cantaloupe (cut into cubes)
1 cup fat free Greek yogurt (plain)

Snack#1
Two plums
3 pieces of low fat cheese (or string cheese)

Lunch: Chef's salad
8 oz turkey breast (8 slices)
1 cup mixed greens
5 cherry tomatoes
1/3 cup sliced cucumber
Dressing: 1 tbsp each MCT oil & balsamic vinegar
1 cup corn

Snack#2
One apple
15-20 almonds

Dinner: Grilled chicken & broccoli
6 oz grilled chicken breast
1 cup quinoa
1 cup steamed broccoli
1 cup blueberries

Day 10:
Breakfast
1 cup steel cut oats/Or quinoa
1/2 cup milk
1 cup blueberries
1 banana

Snack#1
Two cups cantaloupe (cut into cubes)
1 cup cottage cheese

Lunch: Tuna or salmon tossed salad
12oz light tuna or salmon
1 cup mixed greens
5 cherry tomatoes
1/3 cucumber (sliced)
Salad Dressing: 1 tbsp ea Mct & balsamic vinegar
15 walnuts
2 brown rice cakes

Snack#2
1 apple
2tbs peanut or almond butter

Dinner: Grilled chicken & a salad
9oz grilled skinless chicken breast
Salad: 2 cups mixed greens
5 cherry tomatoes
1/3 cucumber (sliced)
Salad Dressing: 1 tbsp ea Mct & balsamic vinegar
Serve w/1cup of cooked corn
1 serving of frozen yogurt

Day 11:
Breakfast
2 whole eggs
1 cup plain fat free Greek yogurt
1 cup cantaloupe
1 cup blueberries

Snack#1
15 almonds
1/4 cup golden berries

Lunch: Chef's salad
6oz turkey breast (six slices)
1 cup mixed greens
5 cherry tomatoes
1/3 cucumber sliced
Salad Dressing: 1 tbsp each, Mct & balsamic vinegar
15 walnuts
2-3 brown rice cakes

Snack#2
2 stalks of celery, w/2tbs peanut or almond butter

Dinner: Baked fish & salad
6oz baked salmon
Salad: 2 cups mixed greens
5 cherry tomatoes
1/3 cucumber sliced
Salad Dressing: 1 tbsp ea Mct & balsamic vinegar
1 cup quinoa or brown rice
1 cup cantaloupe

Day 12:
Breakfast
1 cup cottage cheese
1 cup sliced strawberries
1 banana
12 walnuts

Snack#1
15 almonds
1/4 cup golden berries

Lunch: Cheese Omelet & greens
Omelet w/3whole eggs & 1 slice of cheese
Salad: 1 cup mixed greens
5 cherry tomatoes
1/3 cucumber sliced
Salad Dressing: 1 tbsp ea Mct & balsamic vinegar, w/a dash of red pepper flakes
1 orange

Snack#2
1 peach
1 cup fat free plain Greek yogurt

Dinner: Grilled Steak! & salad
6oz lean grass fed steak
Salad: 2 cup2 mixed greens
5 cherry tomatoes
1/3 cucumber sliced
Salad Dressing: 1 tbsp ea Mct & balsamic vinegar
1 cup green beans
1 cup corn
1/2 serving of frozen yogurt

Day 13:
Breakfast
1 cup steel cut oats (always oats with a spoonful or so of whey &/or casein mixed in after cooking)
1/2 cup milk
1 cup strawberries
1 hard boiled egg
1 cup cantaloupe

Snack#1
1/4 cup golden berries
12 almonds

Lunch: Salmon tossed salad
6-8oz salmon
2 cups greens
5 cherry tomatoes (halved)
1/4 cup chopped celery
Dressing 1 tbsp of fat free Italian dressing
1 banana
2 unsalted whole grain rice cakes

Snack#2
1 apple
2tbsp natty peanut butter

Dinner: Chicken cordon bleu
6 oz chicken breast (grilled)
wrap cooked chicken breast 1st in 1 slice of cheese
2 pieces of lean ham.
Secure w/a toothpick
Broil until cheese melts & ham is slightly crisp
1 cup steamed broccoli
1 baked apple w/cinnamon

Day 14:
Breakfast
1 cup fat free cottage cheese
1 cup sliced strawberries
1 banana
5 walnuts

Snack#1
1 plum
20 almonds
1 cup fat free Greek yogurt

Lunch: Vegetable soup
2 cups vegetable broth & 1 cup mixed vegetables
1 pear
2 brown rice cakes (always unsalted)
2tbsp all natty almond or peanut butter

Snack#2
2 pieces low fat cheese
1 apple

Dinner: Turkey burger
6oz lean ground turkey (cooked through)
serve w/1 cup steamed broccoli
1 cup strawberries
1/2 cup frozen yogurt

Lather, Rinse, REPEAT, Starting From Day 1, or mix & match...

Drinking 2 cups of cold water, &/or green tea w/every meal, & snacks.

Whey/Casein Protein shake (w/green tea powder), only 1, after workouts. Creatine hydrochloride Every day.

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

So you say some excuse like. "I just don't have the time to work out." : (

Start here...

Alternate between jump squats & ballistic pushups (where your hands, & feet come off the ground).

Start by doing 10 reps, rest 10 seconds. Then do 9. Continuing down to one. Repeat 5 times.
. . .

Next:

Do 3 circuits of 10 jumping jacks, 20 burpees w/pushup, and 30 body-weight squats.
.............
.............

DEADLIFT:

Warmup: Load the barbell with 135 pounds and do 5 sets of 6 reps, adding 15 to 50 pounds each set until you reach 65% of your 1-rep max — that is, the weight you can lift for about 16 reps.

Set a timer for 12 minutes and do as many reps as quickly as you can with good form, resting when needed, until the timer goes off. Shoot for at least 20 reps. If you hit 20, add 10 to 20 pounds and complete the timed set with the increased weight.
............
............
BARBELL BENCH PRESS:

Warmup: Load the barbell with 135 pounds and do 5 sets of 6 reps, adding 15 to 50 pounds each set until you reach 80 percent of your 1-rep max.

Set a timer for 10 minutes. Shoot for at least 20 reps. If you hit 20, add 20+ pounds and complete the timed set with the increase in weight.

Finish w/2 sets of mixed grip pullups: to fail...

......................................................

Circuits: 3-5 rounds
............................

Push-Ups: 30 reps
V-Ups: 31 reps
Walking Lunges: 32 reps
Pull-Ups: To failure
Supermans: 33 reps
Bench Step-Ups: 34 reps
Chair or bench Dips: 35 reps
Bicycle crunches: 36 reps
Burpees w/pushup (can be Burpees into pullups, if feeling good): 37 reps

That's one. Rest for 90 seconds before repeating.

Finisher: Jumping rope (weighted handles) 3-5 min

...................................
...................................

Circuits: 3 rounds

Ballistic Push-Ups: 30 reps
Sit-Ups: 30 reps
Jump Squats: 30 reps
....................................
....................................

Circuits: As many rounds as possible in 20 minutes. Start @ 10 reps, increasing 1 rep, each set.

Push-Ups:
Walking dumbbell Lunges:
Pull-Ups:
....................................
....................................

Circuits: 5 rounds

Sprint: 400 meters
Sit-Ups: 20 reps
Push-Ups: 20 reps
....................................
....................................

Circuits: 3-4 rounds

Jump squats: 20 reps
Medicine Ball Passes: 21 reps
Box Jumps: 22 reps
Medicine Ball Twists: 23 reps
Jump Lunges: 24 reps

Rest for 90 seconds before repeating
....................................
....................................

Tabatas

20/10 seconds. work/rest

Dumbbell Burpees
Squat/dumbbell curl & press
Repeat alternating

............

15/15 seconds. work/rest
............
Medicine ball plyo pushups
Jump squats (holding med ball in front of you)
Med ball mountain climbers
Repeat

Jump rope
Burpees
......................................................

Here's a quick complete plan to get you started. W/cardio of choice in the morning, & a quick workout over lunch, or night...

Wake Up:

Immediately Upon Waking.

Whey now ISO Protein: (now ISO) 20+g
BCAAs: 5g
Caffeine: 200mg

Tabatas# (you choose)

........................
Breakfast (after tabata) 30 To 60 Minutes After Waking
........................
GNC energy OR gaspari anavite OR kirkland signature (Multivitamin): 1st dose
B complex100: 1 dose
Vitamin C : 1,000mg
Vitamin D: 1,000-3,000 IU
Vitamin E : 400-800 IU
Calcium: 500-600mg
Fish Oil: 3g

........................
Midmorning, 60 To 90 Minutes After Breakfast.

Green Tea Extract: 500-1,000mg (standardized for at least 30% EGCG)

........................
With Lunch

Fish Oil: 2-3g
.......................
Pre-Workout
60 Minutes Before Exercise
........................
Caffeine: 200mg
Green Tea Extract: 500-1,000mg (standardized w/at least 30% EGCG)
Pre-Workout drink OR other N.O Booster: 1 dose
........................
Pre-Workout No. 2
15 To 30 Minutes Before Exercise
........................
BCAAs: 5g
Creatine hydrochloride: 1 dose
Beta-Alanine: 3g
...............................................................

QUICK WORKOUT: about 30 min.

Barbell bench press (reverse grip) : 10 reps

Wide grip pullups/pulldowns (All pullups/pushups are weighted): 12 reps

Military Pushups: to fail

Rest 30 seconds

Barbell Bench: 8
Reverse grip chin-ups: 8

Rest: 30 seconds

Barbell Bench: 6
Reg grip pullups: 6

Rest: 30 seconds

Arnold Shoulder press: 12
Dumbbell Row: 12

Rest: 1 minute

Arnold press: 10
Dumbbell Row: 10

Rest: 30 seconds

Arnold press: 8
Dumbbell Row: 8
Incline dumbbell curl: 3 sets fail @ 6

............

Extra credit: Repeat (at least twice) & rest as needed.
............

Rolling Plank: 1-5 min (to fail)

Burpees, into pullups: 20

Jump squats: to fail

Ez bar wrist curls
Alternating w/weighted dips: fail

Incline bench press (reverse grip): 15
Alternating w/incline dumbbell curls: drop sets. You choose

Dumbbell Turkish get-ups: 10 ea
...............................................................
...............................................................
Post-Workout
W/in 45 Minutes Of Exercise
........................
Whey ISO Protein: 20+g
Casein Protein: 20g
BCAAs: 5g
Creatine hydrochloride: 1/2 dose
Beta-Alanine: 3g
Fast Carbs (dextrose): 30-60g
Green tea extract: 500mg
........................
Dinner: supps
........................
Vitamin C: 1,000mg
Calcium: 500-600mg
Vitamin D: 1,000-3,000 mg
........................
Bedtime:
30 Min Before Going To Bed
........................
Casein Protein: 20+g
Fish Oil: 3g

..............................................................................................................................
Drinking 16oz ice cold water upon waking, & every 2 hours thereafter.
........................

Breakfast:

Broiled salmon (12oz)
Cantaloupe w/cinnamon sprinkled on top (1&3/4 cups)
2 cups strong black coffee OR Caffeine gum, powder, etc.
............
Snack 1:

1 Orange
Small handful of unsalted almonds
1 cup of black tea
............

Lunch:

Broiled pork lion (6oz) (lean)
Salad - spinach (1.5 cups)
Baby Carrots (1/2 cup)
Sliced Cucumbers (3/4 cup)
Chopped Tomatoes (indigo rose) (1&1/3 cups)
Walnuts (5 halves)
Lemon juice & mct oil (2 Tbsp, 1ea)
............

Snack 2:

1/2 cup cottage cheese (w/spoonful of whey mixed in)
Baby Carrots: (3/4 cup)
.............

Dinner:

Lean sirloin tip roast (12oz)

Steamed broccoli (5oz cups)

Salad - mixed greens (5oz cups) Tomato (indigo rose) (3/4 cup)
Avocado diced (1/2 cup)
Almonds (35)
Lemon juice & mct oil (2 Tbsp)1ea
Strawberries OR Blueberries (1 cup)
............

Snack 3:

Casein or Dymatize xt protein shake (made w/goats milk)
...............................................................

...............................................................

The Pre, pre cycle workout : )

IMHO, no matter who you are. You really have to get your body ready for the work you're about to do. This will save your AAS ; )

Run 3-(4) times every week before progressing. Always doing at least 20 body weight squats, lunges, jump squats; & 50-100 Burpees, beforehand. Holding a plank for 1-5 minutes after each days run.

Start at whichever week you can. If you can run, run. If you can't run, jog at whatever pace you can. OR, you could even start by walking at a faster pace for half an hour four days per. If you're a newbie, this is a very good plan to get you moving, looking & feeling better, most ricky tick, as some would say Do not, do not. Land w/a hard heel strike, land more towards the middle & roll forward. Remember to shorten your stride.

Stretch everyday (before & after run)

2 minutes max reps situps everyday (Mon-Fri).

M - W - F - (S) (Saturday is a light weight (5-10 pounds) Ruck run. If you can carry more weight, go ahead... Shuffle from the waist down, trying not to bounce as you pick up your pace)

Week 1:

Walk for 4 min. Run 1 min.

Repeat four times

Week 2:

Walk for 4 min. Run for 2 min.

Repeat four times

Week 3:

Walk for 3 min. Run for 3 min.

Repeat four times

Week 4:

Walk for 2 min 30 seconds. Run for 5 min.

Repeat three times.

Week 5:

Walk for 3 min. Run for 7 min.

Repeat two times

Week 6:

Walk for 2 min. Run for 8 min.

Repeat two times

Week 7:

Walk for 2 min. Run for 9 min.

Repeat one more time

Walk for 1 min. Run for 9 min.

Repeat two more times.

Week 8:

Walk for 2 min. Run for 13 min.

Repeat one more time.

Week 9:

Walk for 2 min. Run for 14 min.

Then walk for 1 min. Run for 14 min

Week 10+:

Walk for 3 min (or until you're ready to run). Run for 30 min : )

Chest: (mon/wed/fri/sat)
............

Weighted pushups:

4 days per week, wear a heavy pack or vest & do pushups to failure. Next, do offset pushups, w/1 hand on the floor & the other on an ammo box (anything that will support the weight) After 5-10 reps switch hands & repeat. Then ditch the box & do close hands (triangle) pushups to failure. Do 5 sets of each.

Static pushups:

Assume a pushup position w/your feet twice shoulder width apart. Raise one hand, balance on one hand, holding for at least 15 seconds, or to failure. Then rest. Do 3-5 sets 4 days per week. Work your way up to one arm pushups.

Mogul hops &/OR wacky jacks: max in 1-2 minutes

............

Do the following (dips/pushup) workout only once per week (Friday OR Saturday), in addition to the weighted pushups routine.

Again, add weight if you're not a newbie.

Dips/military pushup pyramid:
Do eight dips & eight mil pushups alternating between the two. Reducing reps by one each time. After you reach 1, rest 90 seconds. Then repeat back up (in reverse order 1-8).

Hold a pushup position plank (90deg) until fail

Rest: 30 seconds

Back: (m/w/f)
............
30 sec-1 min rest between sets

Chinups (reverse grip): 3 sets to failure
Inverted row: 3 sets to failure
Cable face pull: 3 sets you choose
Rear lateral raise: 3 sets of 12
Incline Y-raise: 3 sets of 10.
2 min rest.
Burpees into Wide grip pullups: 2 sets to fail
Pushup position alternating row: 1 set 12

Biceps: (m/w/f)

1 min rest between sets
............

Incline dumbbell curls: 1 set of 25; 4 sets of 6

Incline hammer curls: 2 sets to fail

Standing barbell triple stop ez bar curls: 3 sets of 8

Decline hammer curls: 4 sets of 25

Extra-credit:
............

5 min of heavy kettlebell OR dumbbell swings: 10+ swings per min; yes 5 min straight.

Rest if/as needed.

Sit-ups: max reps 2 min

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ..........................................................................................................................................................................

PT: Every Other Day for 4 weeks:

Pullups, 100 reps (10 sets of 10 reps)
Pushups, 300 reps (15 sets of 20 reps)
Situps, 500 reps (10 sets of 50 reps)

Always, (you will hear this a lot, coming up) before your run/sprint mornings; Do 24 ea of body weight squats, lunges, jump lunges, alternating legs. Jump squats, then hold a reg plank for 1 min, 1st, then Rest for up to 5 min before your Sprint, &/OR run.

4 times per week: Sprint as long as you can, as fast as you can, until you can't sprint any longer. Immediately stop, drop to the ground & do as many mountain climbers as you can in 45 seconds. Jump up to your feet, continue sprinting, at the next stop, do as many slow motion wide pushups as you can in 45 seconds (holding in the hardest position for 5 seconds), alternating w/ slow mo, & ballistic forms of pushups (reg, military, wide, etc, etc, etc) @ each stop from sprinting. For at least 10 minutes

Five times per week: Run 3-5 miles as fast as you can. Absolutely no longer than 35 min for 5 mile run. If it takes you longer, Immediately drop & Do 50 pushups as fast as you can. Rest.

Do 1 set of pushups, chinups, & dips to failure; then run: 100 pullups in as few sets as possible Run 1/4 mile in 90 seconds in between sets of pullups

200 pushups in as few sets as possible, Run 1/4 mile in 90 seconds in between sets of push-ups

300 situps in as few sets as possible, Run 1/4 mile in 90 seconds in between sets of situps. Always try to beat your prev times...

Hold a pushup position plank (keeping your abs & butt tight) for 5 min

Same days as Sprints (4 times per week): Do 1 body weight squat & 10 military pushups, rest for 30 seconds, & then do 2 squats & 9 standard pushups. Work your way up to 10 squats & down to 1 push up (alternating styles at each switch)

Add in balance training We've been doing this a lot lately! Place your knees / shins on a Balance ball, etc, etc, etc. Then use all the regular dumbbell exercises that you normally do while standing. Also use the ball as a bench and do your bench press/flies on it as well with dumbbells & barbell.

Saturday & Sunday: Pyramids

Go Up the Pyramid:

Step 1: 1 pullups/2 pushups/3 situps (Mix in Dips same as pushups)
Step 2: 2 pullups/4 pushups/6 situps
Step 3: 3 pullups/6 pushups/9 situps (Your 1st few sets are a warmup)
Step 4: 4 pullups/8 pushups/12 situps
Step 5: 5 pullups/10 pushups/15 situps
Step 6: 6 pullups/12 pushups/18 situps

Now go down the pyramid:

Step 5: 5 pullups/10 pushups/15 situps
Step 4: 4 pullups/8 pushups/12 situps
Step 3: 3 pullups/6 pushups/9 situps (Finish cool down)
Step 2: 2 pullups/4 pushups/6 situps
Step 1: 1 pullups/2 pushups/3 situps

Always add Dips: I do the same # of dips as pushups.

Optional, but worth it)
(20 mile hike w/70lb pack (if you can) (Cross country) Maximum of 5-6 hours.

When you're done w/hike, drop the pack & Run 100 yd

PRE CYCLE PT:

Repeat each day's workout two or three times... (Except running; unless you want to, of course:)
Monday:
Pushups. Max reps.
Wide Pushups. Max reps.
Military Pushups. Max reps.
Pullups. Max reps
Reverse pullups. Max reps
Crunches. 25
R/L crunches. 50 per side
Pushups, max in 1 min
Situps, max in 1 min
Pullups, max. Untimed...

Tuesday:
Body weight squats. 25
Lunges. 25 per leg
Calf raises. 25 per
Sprinting. 50 yards
Jog 1 mile
stretch

Wednesday:
Quarter mile jog
Stretch
Run 1.5 miles
Jog 1/4 mile
Stretch

Thursday:
Cardio of choice, 45 min.

Friday:
1 mile jog
2 mile run
Pushups 50
Situps 50

Saturday:
Rest...

Each week or so, try to add at least 5 reps to squats, calf raises, etc.

Do the above for 4 weeks... Doing both should take 8 weeks.

If you adhere by my rules. If you live this, day in & day out. You will now be in the perfect position to safely cycle.

This is the diet & 1 of the exercise plans I use, & am comfortable with. Stick with it! (I would primarily use These ON CYCLE, then the Off Cycle routine w/P90X last).

Morning. Pre Workout:

Cardio: Sprinting/Pushups, etc, Off & on 10-20 minutes. 3-4 times per week

2 scoops Protein Powder mixed w/Purified Water, Green super food powder & Korean Red Ginseng before workout.

Workout:

Meal 1: Breakfast, post workout

3 Egg Whites, 2 whole eggs with peppers, and onions. (Omelet)
1 cup Steel Cut Oatmeal w/ Purified Water, & 1 tbsp Flax Seed Oil
1 Banana

Snack 1:

1 Low cal Protein Bar

Meal 2: Lunch

5oz Chicken Breast (baked or grilled)
1 Sweet Potato w/1 tbsp Flax Seed Oil & cinnamon

Snack 2:

Piece of fruit
20-60 unsalted Almonds.60 is closer to a meal for me, though. Shoot for 60 per day, not at once : )
Sometimes a bag of gummi bears : ( I'm a weak man...

Meal 3: Dinner

6 oz baked Turkey Breast
1 cup of steamed Spinach & Broccoli
Cottage cheese

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Supplemental Afternoon Workout day. Can be just {Extra Credit} portion, & or mixed in with the Pushup position Row & Squat Thrust, Mountain climber & Pushup, etc, etc, etc. In addition to the full Morning workout

Wake up!
Caffeine & cardio 30-60 min

EAT EVERY 2.5 TO 3 HOURS

30-60min after cardio - Breakfast. Protein & slow burning carbs. If your in a hurry, Protein shake w/berries & both casein & whey proteins, & a banana, etc. Or, For me Ideal IMO, would be Three whole eggs,w/3egg whites, piece of toast w/Peanut Butter & all natural honey with 1 piece of organic fruit of your choice.

2.5hrs later

2nd breakfast - Protein & fiber. Steel cut oats, w/protein powder, benefiber & cinnamon.

3hrs later. Lunch - Grilled or baked chicken breast, broccoli, & Quinoa.

Pre Workout meal, up to 30 min before workouts -1/2 turkey sandwich & banana. Choco milk w/decacor creatine

Afternoon Workout - mix in tempo exercises. 2-3 seconds to raise & also to lower weights. Last sets always to absolute failure:)

Post Workout shake, or 2 glasses of chocolate, or strawberry milk.

Cardio 30-60min---

Dinner-Stir fry w/vegetables & chicken, or Steak. W/salad, or add more veggies w/stir fry. Greek Yogurt

Before bed - Cottage cheese, or Casein protein shake w/5grams creatine if you haven't taken creatine already earlier...

Listen to your favorite music while you workout!

-Warm up for up to 10 min using some sort of cardio apparatus. Jumping jacks are always involved for me.

-Perform 3 sets of each exercise in conventional straight sets.

-Each set should contain 12 reps. The weight you've selected should cause you to fail at rep 12...

-Rest 1 minute between sets, and exercises.

-On the first exercise for each new body part [Chest or biceps, or back] start and end with warm-up set with a very light weight. These don't count as your three work sets either.

-After each, and every workout, do at least 15 minutes on a cardio machine available. Work at 60% your max MHR "max heart rate".

~How do you calculate your MHR?
Your MHR = 70 % x (225 minus your age).

~How would you go about measuring your heart rate?
Feel your pulse for 10 seconds. It’s easiest to feel it with two fingers on your neck – follow the arch of the trachea from the mid-line of your throat to either the left or right side of your neck. You’ll feel the beating pulse right where the arch of the trachea curves into the hollow “valley”. You should count 1/6th of your TMHR. For most this will be roughly 17–25 beats every 10 seconds.

Weeks 1-4 or 5

Workouts:

Monday&Thursday: UPPER BODY

Chest. Machine Press, Incline dumbell fly
Biceps. Standing barbell curl
Back. Front Pulldowns, one arm dumbell row
Triceps. Pushdown "straight handle"
Shoulders. Overhead press machine, Upright row

Tuesday&Friday: Lower body & Abs

Quads. Barbell Squat, leg extensions
Hamstrings. Seated or lying leg curls, Romanian Deadlifts!
Calves. Seated calf raises, Standing calf raises
Abs. Crunches, reverse crunches, Mixed grip pullups

AFTER 4-5 WEEKS

Switch it up little. Only perform 8 rep sets, YES still failing on the 8th and final rep! Heavy up your weights slightly. after your first workout this week, do 20 min cardio "apparatus of your choice" 55%of MHR the whole time. After your 2nd Workout, 15 min at 60% for duration. After your 3rd, 20min at 60% again for duration of it. After your 4th workout, do 15 mins at 65% for the duration.

Workouts:

Monday&Thursday: UPPER BODY

Chest. Incline barbell press, incline dumbell fly
Biceps. Incline dumbell curl
Back. Front Pulldowns, One arm dumbell rows
Triceps. Dips
Shoulders. Seated dumbell press, Upright row.

TUESDAY&FRIDAY: Lower body & Abs

Quads. Barbell squat, Dumbell lunges
Hamstrings. Romanian Deadlifts! Seated or lying leg curls
Calves. Seated calf raise, Standing calf raises, pigeon toed calf raises
Abs. Bicycle crunch, knee ins. Mixed grip pullups

There are times in life, when you have to keep going, and do what you need to do, especially when you don't want to. Now's the time to dig down deep, to see what you are made of. Are you willing to bring it!? NEVER MISS A PLANNED WORKOUT!!!

Weeks 6-7

Workouts:

Monday
Chest: Dumbell bench press 3 sets 8, 6, and 4-5 reps. SUPERSET Final set with pushups with elevated feet on a bench, done to absolute failure!
Incline barbell bench press. 3 sets 8, 6, 4-5reps. SUPERSET Final set with Military pushups done to absolute failure!
Arms. Standing barbell curl 3 sets 6-8 reps
Incline dumbell curl 2-3 sets 6-8 reps
Dips. "narrow grip" 2 sets 8-10 reps
Pushdowns. 3 sets 6-8 reps
Abs. Hanging Knee raises 2 sets of 15-20 Knee ins. 2 sets of 15-20
Interval cardio. Alternate slow jogging at 55% of max heart rate{MHR} w/1 min of running 75% for 10-12 minutes

Tuesday.
Barbell squat 4 sets of 10, 8, 6, 4 reps
Leg Press {unilateral}. 2 sets of 8
Lying leg curls. 3 sets 8, 6, 4
Romanian Deadlifts! 3-4 sets of 10 with final always being absolute failure.

Wednesday. Steady state cardio: 30-45 min of your fav cardio 65%MHR

Thursday. Shoulders:
Seated dumbell press 3 sets of 8, 6, 4
Bent over lateral raise 3 sets 8, 6, 6
Dumbell lateral raise 3 sets of 10-12
Abs. Don't rest until you've done all 3 ab moves consecutively. Then rest for 1 min and repeat.
Situps. 2 sets of 15-30
Crunches. 2 sets of 15-30
Jacknife. 2 sets of 15-30
Triceps. Supersets:
Skull Chrushers;) 3 sets of 8, 7, 6
Dips. 3 sets of 8, 7, 6
Pushdowns. 2 sets of 15

Friday. Back:
Pullups Weighted: (Needless to say, this is what I pers do. If you can't perform weighted right away, don't)...
1 set of 5 reps, body weight
1 set of 3 reps, 45 lbs
1 set of 2 rep, 65 lbs
1 set of 1 rep, 80 lbs
1 set of 1 rep, 90 lbs
2 sets to failure, body weight
Bent over barbell row. 3 sets of 8, 6, 4
Seated cable row. 3 sets of 8, 6 4
Interval cardio. 1min jogging@55%MHR, w/1min running@75%MHR for 25-30 min total.

Sat & Sun Active rest. Maybe Lighter weights, less volume, etc.

WEEKS 8-9

Monday. Chest:

Incline barbell bench press. 3 sets of 5 reps
Weighted "wide grip" dips. 3 sets of 5 reps

Superset: 1-2 sets Elevated pushups to absolute failure

Incline dumbell fly. 1 set of 15
Cardio. Alternate 30 sec of sprinting 95% MHR, w/1min jogging@50%MHR for 30 min total

Tuesday:

Pullups Weighted:
2 sets of 5 reps, body weight
1 set of 3 reps, 45 lbs
1 set of 1 rep, 70 lbs
1 set of 1 rep, 80 lbs
1 set of 1 rep, 90 lbs
1 set to failure, body weight
Seated cable rows. 3 sets of 5 reps
Bent over barbell row. 2 sets of 15 reps
Abs. Again don't rest until you've completed all three.
Machine or rope crunches. 3 sets of 15-25
Hanging knee raise. 3 sets of 15-25
Knee ins. 3 sets of 15-25

Wednesday. In 40 seconds per, for each. Perform as many reps as you can of each exercise, using Perfect form. Repeating for 20-30 minutes

Pushup position Row & Sqaut Thrust. {Place a pair of dumbells on the floor & assume a pushup position with your hands on the dumbells. 1. Pull the right dumbell up to the side of your chest. 2. Pause, & then lower the dumbell; repeat the movement with your left arm. 3. While holding the dumbells, quickly bring your legs toward your torso. 4. & then jump up. Once you land, squat & kick your legs back into a pushup.

Medicine ball Russian twist

Mountain climber & Pushup

Cardio... 35min on a cross trainer@65-80%MHR

Thursday.

Standing barbell curls. 3 sets of 5 reps
Dips "close grip". 3 sets of 5 reps
Preacher curls. 3 sets of 5 reps
Pushdown. 3 sets of 10-15
Abs. Do moves consecutively, rest 1min
Reverse crunches. 2 sets of 15
Decline situps. 2 sets 15
Knee ins. 2 sets 15

Friday. ALL SETS 5 reps

Leg press. 3 sets of 5
Leg extensions.
Lying leg curl.
Standing calf raises
Seated barbell press.
Cardio. Again 30 sec of sprinting 95%MHR w/ 1 min jogging@50% for 20 min.

Extra Credit: ALL SUPERSETS of 8, Reps/Sets Counting down from 8. 8 7 6 5 4 3 2 1, get it? Don't get discouraged if you can't complete it right away. Do as much as you can.

Round 1: Reps/Sets Counting down from 8
Dumbell straight-leg deadlift
Pushups
Mixed grip pullups

REST 1 minute -Water break-

Round 2: Reps/Sets Counting down from 8
Dumbell Row
Jump Squat

SAT&SUN... Active rest: Add an activity that mixes exercise with social contact so you're more motivated. {Shoot hoops, footbal, etc, etc, etc.} Or 60 minutes of walking & Yoga {I try to take a week off from hard workouts, every 16-17 weeks or so, to do yoga, and meditate. I truly am more focused & better all around because of it : )

Do either of these 2 options, or a mix of both. You have to take the time to find what works best for you:

IF TEN - TWELVE WEEK CYCLE. {If cycling gear or not}

{DO THIS 1st OPTION ABSOLOUTELY NO MORE THAN ONCE EVERY SIX MONTHS!}

I like to warmup with jumping jacks, unweighted arm circles, and then stretch.

Dive Bomber Pushups
Standard Pushups
Military Pushups
Wide Pushups

On Odd Days

Do 200 pushups in as few sets as possible in addition to your regularly scheduled workout of cardio exercises. You can still do upper body workouts on these days if you are already on program. This is a supplemental 200 pushups using maximum repetition sets (100 x 2, 4 x 50, 8 x 25, etc, etc, etc... It's your choice how you get to 200-300).

On Even Days...

Do 200-300 pushups throughout the day. This can be little sets of ten done every half hour or fifty pushups done four times throughout the day.

Rule:

If maximum is under 50 pushups, do 200 a day. If your maximum is above 75, do 300 pushups a day.

Repeat the ODD/EVEN routine for a total of 10 days. Then take three days off and do Absolutely NO upper body pushing exercises that work the chest, triceps, and shoulders. Then on day 14, give yourself the max pushup test again, 1-2 minutes.

Or, Do this for the remainder of your cycle. If you're a badass spartan already;) mix it in sporadicly with the earlier weeks all the way throughout cycle... Then mix up the order of each of your exercises, for the next go around. Example, instead of Chest Mondays, do chest Thurs, or go through exercises backwards, etc, etc, etc...

Coming up, you'll see lots of this.

• For the last however many weeks you've chosen. Do 5 sets of 8, 8, 6, DROP SETS of 15 (Choose a weight that you fail w/at 5 reps, continue lessening weight each 5 reps". With the last set of 6 reps always failing on your last)...

Jump rope {Use weighted handles} Without resting do 30 seconds of pushups, jumping rope, pushups, rest 1 minute and repeat alternating for 30 minutes.

• Set the incline on the treadmil up.

After week 12. Mix in these with a Medicine ball: Planks, Crunches, Leg raises, Explosive ball exchange. Kneeling side bridge, Side bridge, Elevated side bridge. Note - Anytime you work your abs hard, you should also exercise your lower back to build balance in your torso. Never forget to Stretch...

I'm always looking to learn & force my body to adapt, so if anyone has any tips, or tricks, or tweaks they'd like to share. Feel free.

This portion can easily be used on its own merit. If you've gone through the better basics, & made it this far. Nice work. Keep working hard!

Continue to Heavy up your weights as much as you can this go around...

Buy a gas mask! Optional, but Highly recomended (for certain training days) You can pick them up cheap (like $10 cheap) just make sure not to get the old school ones w/cheek filters, just in case you have to use it someday. But, honestly. If you ever really need it, chances are that you're probably fucked anyway, so just walk towards the mushroom cloud ;'(

On the first exercise for each new body part [Chest or biceps, or back, etc. Start & End with warm-up set with a very light weight/Higher rep. These still don't count as your work sets either. Strive for perfect form. *Even I need to remind myself, that when I break proper form. I need to rest, & not try to crap out another few reps or so.

For the next four-five weeks, alternate between these two workouts every other week.

Weeks 1 & 3 Or maybe 11 & 13, etc, if continuing off of better basics work. All super sets!

Mondays

Workouts:

Cardio: Sprinting, alternating at each stop from sprinting, with Mountain Climber pushups/military pushups/Russian twists/crunches, for at least 10-20 minutes.

Chest: Super set Barbell Bench press. 3 work sets of 20, 20, 15

Standard Push Ups w/elevated feet on bench. 3 sets of 20

Incline dumbbell bench press. 2 sets of 8-12

Military pushups. 1 set, raising & lowering as slow as you can almost to failure; holding at the bottom position for 3-5 seconds.

Back: Super set One arm dumbbell rows. 2-4 sets of 20

Bent over barbell rows. 2-4 sets of 20

Pull Down. 2 sets of 20

Reverse grip chin ups. 1 set to failure, w/ the 1st 5 reps as slow as possible

Shoulders: Super set Upright rows. 2 sets of 20

Seated Dumbbell press. 2 sets of 20

Y dumbbell press. 1 set to failure / Tempo exercise

Abs: You should know the drill by now. No rest, until you've completed at least the 1st three sets consecutively. Then rest 30 seconds to 1 min.

Jackknife: 2 sets of 20

Hanging running man: 2 sets of 20

Crunches: 2 sets of 20

Mixed grip pullups 2 sets of 10

After workout cool down, kinda:) StairMaster, OR Walk on a treadmill w/as high of an incline as you can manage for 10-20 minutes.

Tuesdays:

Quads: Super set Barbell squat. 3 sets of 15, 20, 25

Balance board front squat. 3 sets of 12, 20, 8

Leg press. 1 set light weight to failure

Hamstrings, etc, etc, etc: Super sets Lying leg curls. 5 sets of 12, 8, 8, 5, 25
Hyper-extensions. 5 sets of 15, 12, 8, 6, 20

Dumbbell threaded lunge. (Standing straight w/your feet hip width apart, hold the dumbbell in your right hand. Lunge. While in the down position pass the dumbbell under your leg to your opposite/left hand). 4 sets of 20

Wednesday: YOGA:

WARRIOR III POSE:............Stand with your feet hip-distance apart. Shift your weight onto your left foot; lift your right foot 2 to 3 inches off the floor. Hinge forward at your hips as you raise your right leg behind you. At the same time, straighten your arms in front of you. Continue raising your right leg and lowering your torso until you're balancing on your left foot with your right leg, torso, and arms parallel to the floor. Finally, engage your left quadriceps to straighten your leg. Switch legs; repeat. ............

CHATURANGA DANDASANA (FOUR-LIMBED STAFF POSE)............Assume a pushup position with your fingers spread wide, hands at shoulder width, and feet at hip width. Push off the balls of your feet slightly while contracting your thigh muscles. Keep your elbows close to your sides, your lower back naturally arched, and your head and neck aligned with your spine. Bend your arms to lower yourself slowly until your upper arms are parallel to the floor, spreading your collarbones to keep your shoulders from hunching. ............

WARRIOR II POSE:............Stand with your feet parallel and two to three shoulder widths apart. Rotate your right foot outward until the big toe points directly to the right. Rotate your left foot to the right until it points about 30 degrees inward. Bend your right knee 90 degrees. Extend your arms, palms down, with your right arm over your right leg and your left arm over your left leg. Contract your biceps, triceps, and abs. Switch sides and repeat...

OR P90X Yoga, & OR cardio X disc/s, or you can see them online @ YouTube, etc, for free. Yes, seriously P90X! & then running Cardio.
Treadmill: (Running w/gas mask on), Alternating incline between 2 & 5 @ 85% MHR, & 55%MHR for 20 min

Thursday: Arms. Super set

Standing barbell curl. 5 sets of 10, 8, 6, 4, 25

Dips (Weighted). 5 sets of 12, 12, 6, 8, 20

Preacher curls. 4 sets of 8, 12, 6, 6

Skull Crushers. 4 sets of 12, 8, 4, 8

After workout switch to "static" stretch. Same Twisting kickbacks w/abduction holding range of motion for 30 seconds

Abs, with gas mask: Same as Monday, only backwards & wearing a gas mask. Still doing the 3 consecutively before resting, if rest is even needed.

Crunches: 2-3 sets of 20

Hanging running man: 2-3 sets of 20

Jackknife: 2-3 sets of 20

Mixed grip pullups 2 sets of 20

Friday:

Jump rope alternating w/a different style ballistic pushups: (Weighted handles 2+pounds) No rest, until you have to.
Jump rope for 1 min
Ballistic Push Ups for 30 seconds
Jump rope for 30 seconds
Ballistic Military Push Ups for 30 seconds
Jump rope for 30 seconds
Slow motion wide pushups for 30 seconds-1min. Go to your knees if you must, doing pushups.; just complete it
Repeat, alternating for 20-30 minutes

Saturday: Upper Body. All same sets/reps

Incline barbell bench press. 5 sets of 12, 8, 6, Drop sets of 15, last set of 4

Pull Ups. 5 sets of 12, 8, 6, Weighted drop sets of 15, last set of 4

Seated Dumbbell press. 5 sets of 12, 8, 6, drop sets of 15, 4

Cardio: 45 minutes of running @ 65% MHR

Sunday: REST

Weeks 2 & 4 Or 12 & 14 if continuing on from the better basics.

• Notes: Warm up 10 minutes cardio apparatus of your choice (I like jumping jacks & sprinting/pushups, etc, etc, etc, routine, personally) but you can be a pussy, if you so choose ; ) Walking/Hiking w/ruck, or weighted vest every other day.

• For the 1st & 3rd exercise each day, do 5 reps, rest for 15 seconds, & continue alternating until you reach 20 reps That's 1 Set! Rest for 2 minutes before repeating the same progression again. Complete 3 of these progressions.

• For the 2nd & 4th exercise each day, do 4 reps, rest 20 seconds, & continue alternating until you've completed 12 reps total. That's one set! Rest for 2 min before repeating the same progression again. Again do 3 of these progressions.

Mondays:

Warm up - up to 10 min

Chest: Incline barbell bench press. 4 sets of 5 reps, resting 15 seconds between reps. For 20 total reps. Rest 2 min, between sets

Decline barbell bench press. 3 sets of 4 reps, resting 20 seconds in between reps. 12 reps total. That's one set! Rest for 2 min between sets Again do 3 of these progressions. Super set last with 1 set of Wide pushups to failure, or almost to.

Biceps: Standing Barbell curl. 4 sets of 5 reps (resting 15 seconds between each rep) For 20 total reps. Rest for two min between sets.

Preacher curls. 3 sets of 4 reps (resting 20 seconds between each rep) For 12 total reps. Rest for two min between sets. sSper set with Incline Dumbbell curls. 1 set to failure.

EZ Bar Curls/Cable Curls + Cable Tricep Extensions – 3 sets 8+8 (Increasing weight on both exercises each set, start at a easy weight). Rest 60 seconds.
Zottman curls

After workout switch to "static" stretch. Same Twisting kickbacks w/abduction holding range of motion for 30 seconds

Post workout cardio, (wearing gas mask): 30 minutes (cardio apparatus of choice)

Tuesday:

Warm Up

Back: Bent over barbell row

Seated cable row. Super set w/very light weight of Hammer curls 1 rep from failure. Focus on the flex.

Triceps: Push downs

Dips

Over head triceps extensions

Wednesday:

P90X Yoga, OR cardio X disc

Jumping jack Pyramids:
Do as many jumping jacks as you can in 10 seconds. Rest for an equal amount of time. Next, do as many as you can in 20 seconds. Then do 30 seconds of jumping jacks, followed by 30 seconds of rest. Work your way back down the pyramid. (30, 20, 10) Repeat 3-4 times.

Thursday: Cardio

Start by doing 1 body weight squat & 10 military pushups, rest for 30 seconds, & then do 2 squats & 9 standard pushups. Gradually work your way up to 10 squats & down to 1 push up (alternating styles at each switch) You'll complete 55 reps of each exercise by the time your done. Repeat 1 more time, if you can.

Note: If you've still got juice in the tank ; ) Do some sort of martial arts. Such as Sambo, Rukopaschnij Boj, Israeli Kapap, Krav Maga, Boxing, etc, etc, etc

Friday: Shoulders

Seated dumbbell press. Super set w/2 sets of Elevated side bridges for 45-60 seconds

Upright row

Abs: Hanging running man. ALL abs 4 sets of 20

Mixed grip pullups

Medicine ball crunch

Medicine ball leg raise (start w/the ball suspended about 8-12 inches off the floor, & raise & lower it w/short movements

Explosive ball exchange (Same as leg raise, except you crunch/pulse up with your arms to grab the medicine ball, & lower yourself back to the starting position, with feet never hitting the ground until your done w/all sets.

Swiss ball planks (Unless you can't hold a reg plank for at least 30 seconds)

Cardio: March (Wearing gas mask) W/weighted vest or ruck. Squats: 4 sets of 25 reps with 25-50+ pounds; OR Hill climbs, StairMaster, or Jacobs lader

Saturday:

Quads: Barbell Squat, super set w/light weight leg press 1 to failure, or almost to, if you don't like to failure.

Leg extensions:

Balance board front squat

Hamstrings: Lying leg curls

Romanian Dead lifts

Calves: Unweighted pigeon toed calf raises. 2 sets to failure

Seated OR standing calf machine

Sunday: REST

Now we change it up a bit more : )

Monday: Chest, biceps, & hardcore cardio circuit 1

Incline barbell bench press. 2-3 sets of 8-10. Super set w/incline, or reg pushups (I like to use the TRX bands for this, as well)

Jump rope alternating w/a different style ballistic pushups: (Weighted handles 2+pounds) No rest, until you have to.
Jump rope for 1 min
Ballistic Push Ups for 30 seconds
Jump rope for 30 seconds
Ballistic Military Push Ups for 30 seconds
Jump rope for 30 seconds
Slow motion wide pushups for 30 seconds-1min
Repeat, alternating for 20 minutes

Chest/Cardio circuit 2:

Barbell bench press 2-3 sets of 8-10 (Hold the fourth or fifth rep in the most difficult position for 5 seconds, before continuing)

Incline dumbbell fly 2-3 sets of 8-10 Again (Hold the fourth or fifth rep in the most difficult position for 5 seconds, before continuing)

Treadmill jogging (Wearing Gas mask). 10-20 minutes. Start at incline 2, and work your way up as high as you can. Every minute or two, up the incline.

Weighted Dips 2-3 sets of 8-10 (Hold the fourth or fifth rep in the most difficult position for 5 seconds, before continuing)

Rest 1-2 minutes (or as needed)

Eroids, and/or especially Sgtstedanko, are certainly not responsible in any way, shape or form, for you not listening to YOUR own body, & your heart fatally attacking you)

Biceps/Cardio circuit 3:

Standing barbell curls 3 sets of 6-8

Cable Curls + Cable Tricep Extensions – 3 sets 8 + 8 (aim to increase weight on both
exercises each set, so start w/a comfortable weight). Rest 90 seconds.

Incline dumbbell curls 3 sets of 8-10

Preacher curls 3 sets of 12-15

Zottman curls 1 set to failure, or close to.

After workout switch to "static" stretch. Same Twisting kickbacks w/abduction holding range of motion for 30 seconds

1 min of sprinting.

Tuesday:

Cardio: Treadmill running, or fav cardio apparatus. 45 min @ 75%MHR

Wednesday: Total body: Rest for 1-2 min between each set & exercise

Weighted pull ups 4 sets of 5, 7, 12, 15

Barbell Squats 4 sets of 5, 7, 12, 15

Seated barbell press 4 sets of 5, 7, 10, 12

Dead-lifts 3 sets of 7, 7, 10

Skull crushers 3 sets of 7, 7, 10

Thursday: REST/Stretch

Friday: Football drills/track: 440s, 880s, 100 yard dashes!

Run the 440 (Equals once around a standard track) Meters
Rest for 30 seconds
Sprint 100 yards
Walk the turn
Do 30 seconds of Ballistic standard & slow motion military pushups. Alternating each time you repeat
Run an 880
Jog a 440
Rest for 3 minutes
REPEAT as many times as you can in 30-35 minutes

Saturday: REST

Sunday: Legs & lower back:

Unilateral leg press 4 sets of 8, 10, 10, 8

Unilateral leg extensions 2 sets of 10

Unilateral leg curls 4 sets of 8, 10, 10, 8

Hyper-extension 4 sets of 5

Cardio: Warm up slow walk to a fast run on the treadmill
Jog 1 min @ 55% MHR
Sprint 1 min @ 95% MHR
Continue Alternating for 30 minutes total

Monday: Cardio: 30 minutes of running @ 75%MHR

Tuesday: Back & Cardio circuit:

Pull downs. 5 sets of 5, 7, 10, 12, 15

Bent over barbell row. 5 sets of 5, 7, 10, 12, 15

Seated cable row. 5 sets of 20

Box jumps, or Swiss ball Jump. 1-2 minutes

Triceps & legs:

Push down. 3 sets of 6, 8, 10

Skull crushers. 3 sets of 6, 8, 10

Dumbbell Pulse Squats 2 sets @ 3-4 min per. (Alternate 5 seconds of fast squats w/10 seconds of rest)

Wednesday: Shoulders & cardio:

Seated dumbbell press + Dumbbell Stiff Deadlift (w/1 Dumbell) – 5 sets of 8+8 (Increase weight on both exercises each set, so start comfortable). Rest 60

Bent over lateral raise. 5 sets of 8-10 reps

Upright rows. 5 sets of 7 reps

Weighted jump rope. 5 sets of 1 minute jumping rope / 1 min rest

Ballistic & Slow motion Push Ups. 5 sets of 30 seconds, alternating ea - 1 min

Thursday: Cardio: Sprinting/Push Ups regimen. You know the drill by now.

Before your sprint/run mornings; Do 24 ea of body weight squats, lunges, jump lunges, alternating legs. Jump squats, then hold a plank for 1-2 min. Rest for up to 5 min before your run. Now, Once every month or so; Do 1 set of pushups, chin ups, & dips to failure; then run 3-5 miles. Try to beat your prev time...

Friday: REST, or Active rest

Saturday: Leg Super set Drop sets: (Choose a weight that you fail with at 7 reps. Reduce the weight every 7 reps, for a total of 21 reps)

Squats. 3 Drop sets of 21

Leg extensions. 3 Drop sets of 21

Unweighted calf raises 2 sets, 1 rep from failure

Rest 1 minute

Lying leg curls. 4 sets of 8-10

Romanian Dead lifts. 4 sets of 8-10, Superset w/kettle ball swings. 1 set 30 reps

Biceps:
Standing Barbell curl. 2 sets of 16 (drop sets)
Finish by flushing set done w/very light weight almost to failure (Focus on your form. When you break form, you're done).

Rest 30 seconds to 1 minute (If needed)

Biceps Super set:
Before workout stretch. Twisting kickbacks w/abduction. 12 reps

Preacher curls. 1-2 sets of 20 (Reducing weight twice per set)

Incline Dumbbell Curls. 1-2 sets of the same

Finish w/1 set of reverse grip chin ups as slow as you can, Max reps.

After workout switch to "static" stretch. Same Twisting kickbacks w/abduction holding range of motion for 30 seconds

Sunday: Always Mornings. Evening routine is optional. To get "ripped" I would highly suggest that you look into it. Plan On Your Evenings being booked full, if you want it bad enough : )

Chest & back circuit 1:

Incline barbell bench press. 4 sets of 8-10

Pull Ups. 4 sets of 10, &/or 50 as fast as you can.

Rest 1 min

Chest & Back Circuit 2:

Dumbbell Bench press. 4 sets of 10

One arm dumbbell row. Alternating. 4 sets of 10

Jumping rope. 5 sets of 1 minute each

Step Ups. 5 sets of 1 minute each: Using an empty ammo box (or anything else that's lying around, that will support the weight), step up onto the box using a left, right, right left alternation. As you step, ensure that the abdominals are always kept tight.

Cardio/Jump rope, Push Ups, etc:

Jump rope alternating w/a different style ballistic pushups: (Weighted handles 2+pounds) No rest, until you have to. {Always start by breathing only through your nose, & continue, until you have to start breathing through your mouth, anyway}

Jump rope for 1 min
Ballistic Push Ups for 30 seconds
Jump rope for 30 seconds
Ballistic Military Push Ups for 30 seconds, followed by slow motion at the next progression.
Jump rope for 30 seconds
Slow motion wide pushups, followed by as fast as you can the next go around, for 30 seconds-1min
Repeat, alternating for 20 minutes

Evenings:
Track running, etc:

•Run a 440 in at least a 1:30 min pace
•Immediately Do 1 min of ballistic pushups
•1 minute of Squat thrusts
•Rest 1 minute:
•Jump rope skip a 440, or 880 (Or Jump rope pyramid)

•REPEAT 2-6 times

Rest 1-2 min

•Run an 880 as fast as you can
•Rest for 30 seconds
•Do five 100 yard sprints, jogging back each time.
•Rest 1 min
•Repeat once or twice

More Extra Credit: ALL SUPERSETS of 8, Reps/Sets Counting down from 8. 8 7 6 5 4 3 2 1, get it? Don't get discouraged if you can't complete it. Do as much as you can.

Round 1: Reps/Sets Counting down from 8
Dumbbell straight-leg dead lift
Dive bomber Push ups
Mixed grip pull ups

REST 1 minute -Water break-

Round 2: Reps/Sets Counting down from 8
Dumbbell Row
Jump Squats
Pushup Position Row & squat thrust

Note: If you feel that you're over training on cardio, or workouts. Cut back somewhat. Either the length, the frequency, the intensity, or a combination of all. Listen to your body! If you're going for Bulk, omit a lot of the fast paced cardio & sub a yoga, or slower marching/hiking w/weighted ruck or vest type of cardio option. Always do at least 4 sets of 20+ squats at this time as well

Remember On the first exercise for each new body part [Chest or biceps, or back, etc] start and end with warm-up set with a very light weight. These still don't count as your work sets either.

Adding these into your normal routine, is essential.

Jump Squats

Squats

Single leg Dumbell Lunges

Pushup position Row & squat thrust

Bodysaw

Kettlebell swings

Mountain Climbers

MONDAY: HEAVY BENCH DAY... Try lifting with bands attached to the ends of barbell, and anchor em to the floor w/big ass dumbells, power rack, etc. "will give you extra 65-100 pounds resistance at the top" Bring the bar down slowly, but then rapidly accelerate it through the full range of motion. After/
OR, place boards, or a "rolled up towel" ranging from 1 inch to 5 inches high on your chest, to Reduce range of motion. <<< Very important!!!

Barbell Bench press. After you warm up, set the bench at a 45 degree incline for 3 sets of 5 reps. Start at your heaviest weight you can for 5. Rest for a couple minutes between sets. Do 2 sets of 6 reps at the same incline. Set the bench flat, and repeat the same sequence. Set the bench at a decline, and do 3-4 sets of 6 reps. Finish by "flushing" Higher reps to increase blood flow to your muscles. Do 2 sets of 10-12 reps apiece, of cable crossovers, in which you bring the handles of opposing cable stacks together in front of your chest. Rest for 1-2 min between sets...

THURSDAY: "Close grip bench day"... Start w/10 pounds more each side than you'd normally be able to do for the reps. Use the blocks, or towel. 3 sets of 5 reps, and then 3 sets of 6-8 reps. rest 2-3 min between sets. Everyweek or 2, lower the board, stops on the power rack, etc, by 1 inch; and complete the same workout:) continue removing blocks until the bar comes all the way down to your chest.

SATURDAY: "HEAVY BACK DAY"... Dumbell pullovers. 4 sets of 10

Lat pulldown. 4 sets of 10

Barbell shrug. 4 sets of 10

Mixed grip Pullups. 2 sets to failure ~

• Try this to increase the weight you can bench by about a 1/4. You’ll need a spotter. Hold the heaviest weight you can handle just a few inches from your chest. It should be so heavy that you can only press it twice at the most. But don’t press it, just hold it for about 15 seconds. Replace the weight and rest for two minutes. Now lie back down on the bench and try to press the same weight. See whether you can do 8-10 reps. Rest for four minutes and do it again. Sound odd? It works for me.
  You probably know that your muscles have two kinds of fibres, called slow-twitch and fast-twitch? The slow-twitch ones are used for low-intensity activity like jogging and walking. The fast-twitch ones enable you to lift heavy loads. Holding the heavy weight for 15 seconds activates your fast-twitch muscles : )

• Use a power rack on bench days, or a rolled up towel to reduce range of motion. Gradually lowering the stops on the rack, etc.

Remember, before your sprint/run mornings; Do 24 ea of body weight squats, lunges, jump lunges, alternating legs. Jump squats, then hold a plank for 1-2min. Rest for up to 5 min before your run. Once per month, or once every 3 months, Do 1 set of pushups, chinups, & dips to failure; then run 3-5 miles. Try to beat your prev times...
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
All workout days. Abs/core before workout... & finishing w/resistance Band jumping jack/bicep curls. Max reps in 1 min.

Abs/core routine:
Everyday Before workouts.

Sit-ups: 2 min max

Extended plank: 2 sets 30 sec-1 min

Mogul hops: 50-100

Swiss ball jacknife (holding knees @ chest 5 seconds): 2 sets of 15

Med ball Russian twists: 50-100

Single leg rolling side planks: 2 sets 30 sec - 1min

Medicine ball plank: 2 sets to fail

Flutter kicks: 100-1001. See how close you can get : ) it's a fun easy ass-kicker.

Jumping jacks: 3-5 min

Or preferably,

Jumping jack pyramids:

Do as many jumping jacks as you can in 10 seconds. Rest for an equal amount of time. Next, do as many jacks as you can in 20 seconds, and rest 20 seconds. Then do 30 seconds of jacks followed by 30 seconds of rest. Now work your way back down the pyramid (30, 20, 10). Repeat three-four times.
............
............

Monday: Chest, back & shoulders

Dumbbell bench press: 5 sets. 12, 10, 8, 8, 6. Finisher: 1 set of isometric pushups to fail.

Weighted Wide grip pullups: (or pulldowns) 50-100 in as few sets as possible.

Standing bent over Lateral Raises: 5 sets of 6-8

Dumbbell shoulder press: 5 sets of 12, 10, 8, 8, 6

Dumbbell pullovers: 5 sets of 12, 10, 8, 8, 6

Seated Lat row: 5 sets of 12, 10, 8, 8, 6
............

Tuesday: Legs

Leg extensions: 5 sets of 10-12
Tri set w/
Leg curls: 5 sets of 8-12
&
Calf raises: 5 sets of 15-20

Warmup : prisoner squats, max in 40 seconds.
Squats: 7 sets of 15, 15, 12, 10, 8, 6, & 4. Finisher: 1 set of Jump squats to fail.

Deadlifts 5 sets of 10, 8, 6, 6, 4
............

Wednesday: Arms

Resistance Band rotator cuff: 5 sets of 20 all four directions

Wrist curls: 5 sets of 20,15, 15, 15, 15
Tri set w/
Thumb offset curl: 5 sets of 10, 8, 8, 8, 6
&
Skull crushers: 3 sets of 12-15

Ez-bar curls: 5 sets of 6-8
Superset w/
Dips: 5 sets of 15

Dumbbell alternating curls: 5 sets of 6-8
Superset w/
Lying Triceps extensions: 5 sets of 12,10, 8, 8, 6

Arm blaster straight bar curls: 1-2 sets of 8-10
.............

Thursday: #OFF DAY
............

Friday: Upper Body

Overhead press: 4 sets of 12,10, 8, 6
Superset w/
Mixed grip weighted Pullups: 2 sets of 50

Dumbbell Incline Press: 4 sets of 12,10, 8, 6
Superset w/
Pullovers: 4 sets of 12,10, 8, 6

Dumbbell Rows: 4 sets of 8

Dumbbell alternate curls: 4 sets of 12,10, 8, 6
Tri set w/
Dips: 4 sets max reps (last set absolute failure)
&
Skull-crushers: 4 sets of 12
............

Saturday: Legs (all last sets failure)

Body-weight or Light weights: 5 sets of each.

Deadlifts:
Prisoner squats:
Superset w/
Jump squats:
Sumo squats (holding hardest position for 5 seconds)
Superset w/
Dumbbell Calf raises: 5 sets of 20.
Leg extensions: 1 set 100...

Finisher: resistance Band jumping jack / bicep curls.
............

Alternating between these 2 workout regimens as needed... OR, Switch it up, every month or so.
............

Warmup w/jumping jacks & body weight. & 1 warmup set each once through.

Alternate between the 2 workouts, w/1 rest day in between.
_

1. Trap bar deadlift: 5 sets of 5 reps. Rest 90 sec between sets.

2. Dumbbell squat thrusts w/overhead press: 3 sets of 6 reps.

3. Barbell good mornings.
   Tri-set w/standing barbell roll-outs: Both 4 sets of 10 reps.
   &
   3b. Mixed grip Chinup: (weighted) 4 sets of 12 reps. Rest 30 sec.

4. Ez-bar curls: (using arm blaster) 3 sets of 8 reps. Rest 45 sec.

5. Resistance Band isometric pushups: 1 set of 100 reps. Holding hardest position for 5 seconds.

6. Mountain Climbers: 1-2 sets of 100.

7. Dumbbell deadlift/row/bicep curl: 3 sets of 1 min, resting the same.

8. Dumbbell curls & press: 2 sets of 6, 1 single set light weight 1 short of failure.

............
............
Workout #2:
............
............

1. Seated heavy Dumbbell squat jumps: 5 sets of 3 reps. Rest 60 sec.

2. Dumbbell bench press: 3 sets of 5 reps. Rest 45 sec.

3. Dumbbell Bulgarian Split Squat: 4 sets of 16. 8 reps per leg.
   Superset w/
   3a. Barbell Romanian deadlift: 4 sets of 12. Rest 30 sec.

4. Dips: (weighted) 3 sets of 1 short of failure.
   Superset w/
   4b. Wrist curls: same sets. Rest 60 sec.

5. Bodyweight prisoner squats: 1 set of 50.
   Superset w/
   Sumo squats: 2 sets of 45 seconds, resting the same.

6. Cross-Body Mountain Climber w/pushup: 1 set of 50.

7. Bodyweight single leg Calf Raise: 1 set of 50-100 each.

8. Swiss Ball Jackknife (holding @ chest for 5 seconds) : 100.

9. Ballistic pushups: 1 set of 50
   ..................................

Next progression:
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Monday's & Thursday's: Sprints/lower body work.

3 sets of 20 second sprints alternating w/16 situps & 20 Burpees, in between

Rest: 1 set - Reverse pushups: 40

3 sets of 20 second sprints alternating w/16 leg kicks & 10 military pushups

Rest: 1 set - Crunches: 50

3 sets of 20 second Sprints alternating w/50 Russian twists & 10 monkey pushups each set

Rest: 1 set - Reverse pushups: 40

Hold a plank to failure: 1-5+ min
..................

Mountain climber & pushup: 50-100

Resting up to 5 minutes before weights. Or sprint a.m, weights afternoon or p.m.

Barbell straight-leg deadlift: 3 sets of 8

Sumo squats: 2 sets of 6

Rest 60 sec

Prisoner squats: 3 sets of 20

Dumbbell split squat: 3 sets of 8

Rest 90 sec

Single leg Barbell deadlift: 3 sets of 8

Rest 60 sec

Back extensions: 3 sets of 10

Rest 30 sec

Barbell roll-out (standing): 3 sets of 8-10
............ Resting 60 sec between sets............

Braced squat (holding a plate or two out in front of you): 3 sets of 8. Last set make it harder. Hold the hardest position of each rep for 45 seconds, if you can.

Single leg wall squats: 1-2 sets to fail

Cable pull throughs: 3 sets of 8

Dumbbell step-ups: 3 sets of 10

Swiss ball hip raise w/leg curl: 3 sets of 8

Side Planks: 1 set of 1 min each side

Pushup position plank (90degree): 3 sets to fail
Alternating w/Jumping jacks &/or wacky jacks: 3 sets of 1 min

Sit-ups (hands behind head): max reps in 2 minutes

Tuesday's & Friday's: A.M. Sprinting/pushups, etc routine - (if you find that you're too tired after sprints. Do them after your workouts, or maybe just do it that way to mix things up)

............ Upper body ............

Burpees into Chinups: 3 sets to fail

30-90 seconds rest

Inverted shoulder press: 3 sets to fail

60 sec rest

Dumbbell bench press: 3 sets of 8
Alternating w/
Seated dumbbell external rotation: 3 sets of 8

Incline Barbell bench press: 2 sets of 6
Incline sit-ups (weighted): 2 sets of 10

Underhand grip inverted row: 3 sets to failure

Rest 60 seconds

Barbell push press: 3 sets of 8
Overhead Barbell shrug: 3 sets of 10

Serratus shrug: 3 sets of 10

Jump shrugs: 1 set 25

Rest 60 seconds

Pushups: 3 sets to fail
Wide grip pullups: 1 set of 25

Rest 60 seconds

Decline hammer curls: 3 sets of 12

Rest 30 seconds

Incline dumbbell curls: 4 sets of 6-8

Standing alternating dumbbell curls: 2 sets of 15

Standing ez-bar triple stop curls: 3 sets of 4-6

Rest 90 seconds

Decline hammer curls: 2 sets of 25

Rest 30 seconds

Mountain climber & pushup: 4 sets of 25, OR 1 set of 100

Wednesday: Rest

Thursday: Same as Monday (sprinting & lower body)

Friday: Same as Tuesday. (sprinting & upper body)

Saturday: Jumping jack pyramid:

Do as many jumping jacks as you can in 10 seconds. Rest for an equal amount of time. Next, do as many jacks as you can in 20 seconds, and rest 20 seconds. Then do 30 seconds of jacks followed by 30 seconds of rest. Now work your way back down the pyramid (30, 20, 10). Repeat three-four times.

Slow your heart rate before proceeding. Breathe in through the nose for 5 seconds, exhale out through the mouth for a count of 6 seconds. Repeat ...

5 mile run

Afterwards, drop the weight & Sprint 100-200 yards.

Flutter kicks: 200-1000

Sunday: Rest

.................................................................................

Now after you've completed the above. Time to build some strength/mass.

Monday: Lower body

Warm-up (before each set): 1 set Prisoner squats - max w/good form in 30-40 seconds.

Balance board squats: 2 sets of 20

Leg Press -
Weeks 1 & 2: 3 sets of 8 reps.
Weeks 3 & 4: 3 sets of 6
Weeks 5 & 6: 3 sets of 5
Weeks 7 & 8: 4 sets of 4
Weeks 9 & 10: 4 sets of 3
Weeks 11 & 12: 5 sets of 2

Finish last leg press set w/Jump squats (knees to chest): Max reps 40 seconds

Catch your breathe by Inhaling long, slow & deep. Exhale in the same manner. Close your eyes, & visualize happy thoughts

Lying leg curl - 3 sets of 8-12

Pigeon toed calf raises: 1 set 100

Single leg bent knee calf raises: 2 sets to fail

Single leg wall squats: 1 set ea to failure

Single leg donkey calf raises: 1 set ea to fail

Standing calf raise - 3 sets of 10
Alternating each set w/
Incline situp (plate behind head) - 3 sets of 12

Pigeon toed calf raises (weighted): 1 set of 10

Hanging leg lifts (feet to hands): 2 sets to fail.

Jumping jacks: max in 1 minute

Tuesday: Upper body -

Dips/mil pushup pyramid:
Do eight bench dips & eight military pushups alternating between the two. Reducing reps by one each set. After you reach 1. Rest 90 seconds. Remember to inhale deep & slow your heart rate. Then proceed back up the pyramid

Incline barbell bench press - 3 sets 6-8
Alternating each set w/Incline dumbbell curls - 3 sets of 10

Barbell Bench press - weeks 1-2
3 sets of 8
Weeks 3 & 4: 3 sets of 6
Weeks 5 & 6: 4 sets of 5... (weeks 4-12 supersets w/1 set each of, slow motion wide pushups (holding hardest position for 5 seconds) & ballistic: To fail)
Weeks 7 & 8: 3 sets of 4...***
Weeks 9 & 10: 4 sets of 3...***
Weeks 11 & 12: 5 sets of 2...***

Commando pullups (weighted): 4 sets 10 each shoulder

Seated row - 3 sets of 12

Weighted Dips: 2 sets of 10
Alternating each set w/barbell wrist curls. Same sets

Decline hammer curls: 2 sets 20

Hammer curls:
3 sets of 12
1 set of 30

Burpees (weighted) into pullups: 3 sets to fail.

Hour & a half post workout: 1 set of pushups to absolute failure, then negatives

Wednesday: 20 body weight squats. Hold a pushup position plank to fail & run 5 miles

Thursday: Lower body -

Jumping rope (weighted handles): 3 sets of 3 min

Romanian deadlift: 3 sets of 8-12
Alternating each set
Leg press: 3 sets of 8
1 set of 6
1 set of 4
1 set of 2

Body weight Pigeon toed calf raises before & after last set calf raises: Max reps in 40 seconds

Standing calf raises: 3 sets of 12
Alternating each set w/
Swiss ball/weighted crunches: 3 sets of 12

Jump squats (knees to chest): 2 sets max reps in 40 seconds

Mogul hops: 2 sets of max reps in 40 sec

Cross-body mountain climbers (elbows to opposite knee): 100

Situps (hands behind head, the proper way:) 1 set of max reps in 2 min

Hold a plank (choice) to fail

Friday: Upper body/biceps -

Reg pushups: 1 set to failure

Reverse pushups: 1 set same #

Hand-stand; Pike or chinese if you can't do hand-stand pushups: 2 sets to fail. This should go w/out saying. But. If you've never done hand stand pushups, drop & give me 10. Use a wall, & maybe wear a helmet

Neutral grip shoulder press: 3 sets of 8-12
Alternating each set w/
Towel pullups: 3 sets to failure

Arnold press: 3 sets 8-10
Alternating with
Incline bicep curls: 3 sets to fail @ 15, 10 & 6; 1 set (light weight to fail)

Decline Barbell bench press: 3 sets of 10
Alternating each set
Preacher pad hammer curls: 3 sets of 15

Preacher curls: 3 sets of 8-10
Alternating each set w/
Chinups (reverse grip): 3 sets to failure (1 second up, 2-3 seconds down). For the 3rd, Last set reverse it. 3 seconds up, one to lower.

Triple stop ez-bar curls: 3 sets to fail

Supinating bicep curls: 1 set max reps in 40 seconds. (As heavy & fast as possible, w/good form)

1 set slow motion bicep curls

Glute bridge: 100

Mountain climber w/wide pushup: 50

Saturday: *REST

1001 flutter kicks (hands on abs)
About 45-50 minutes worth : )

Sunday: #Rest

Enjoy!

. . . . . . . . . . . .

Workouts:

. . . . . . . . . . . .

Monday:

. . . . . . . . . . . .

Everyday (mon-sun) Stretches, etc...

Superman: 30 seconds

Side plank: 10 second holds, repeat 4 times

Bird dog: 10 seconds

T-stabilization & pushup: pause 3 seconds each...
............

Dumbbell thrusters: max reps 40 seconds

Bench press:
2 sets 12
2 sets 6
1 set 15

Incline dumbbell press: (pyramids)
4 sets 12

Dumbbell flyes:
4 sets 15

Pushups: 1 set 100

Dumbbell press: (pyramids)
4 sets 15

Lateral/front raises: (alternating)
3 sets 15

Skull crushers:
4 sets 15

Close grip bench press:
3 sets 15

Pushdowns:
3 sets 15

Kickbacks:
3 sets 15

Dips: 1 set 100
Barbell wrist curls: 1 set 100

Abs & core circuit: 4 sets

Cross body Mountain climber & pushup: 50

Side plank w/feet on bench: 1 min

Crunches: max in 2 min

Weighted Russian twists: 40

. . . . . . . . . . . .

Wednesday:

. . . . . . . . . . . .

Everyday (mon-sun) Stretches, etc...

Superman: 30 seconds

Side plank: 10 second holds, repeat 4 times

Bird dog: 10 seconds

T-stabilization & pushup: pause 3 seconds each..
............

Barbell straight leg deadlift to row: 12

Bent over rows:
4 sets 15

Pulldowns:
3 sets 10

One arm rows:
3 sets 10

Seated rows:
3 sets 15

Pullups: 100 (as few sets as possible)

Barbell ez-bar curls:
2 sets 10
2 sets 6
1 set 20

Hammer curls:
4 sets 10

Preacher curls:
3 sets 15

Isolated curls:
4 sets 10

Chinups:
1 set 50

Abs & core circuit: 3 sets

Sit-ups: max in 2 min

Extended Plank: 1 min

Swiss ball jackknife: 2 sets 15, w/30 sec rest in-between

Rolling side plank: 12 seconds each position

That's 1, repeat twice more

. . . . . . . . . . . .

Friday:

. . . . . . . . . . . .

Everyday (mon-sun) Stretches, etc...

Superman: 30 seconds

Side plank: 10 second holds, repeat 4 times

Bird dog: 10 seconds

T-stabilization & pushup: pause 3 seconds each.
............

Prisoner squats: 24

Balance board Squats:
4 sets 15

Barbell squats:
2-3 sets 12

Leg presses:
4 sets 10
1 set 5
2 sets 30

Super-sets:
Leg extensions: 4 sets 15
Leg curls: 4 sets 15
2 sets 30

Dumbbell Lunges:
.25 mile (roughly 8 sets of 20, so go light)

Calf raises:
5 sets 15
5 sets 30

Jump rope:
4 sets: 3 min
Alternating w/pushups: max in 30 seconds - 1min.

30 sec - 1 min rest (same as pushups)

Abs & core circuit: 3 sets

Planche Pushups OR Semi planche (The ultimate pushup): To failure

Cable core press: 10
Rest 30 seconds
Mountain climbers: 50
Reverse crunches: 12
Barbell roll outs: 10

............

Any day Extra credit (y'all know; I'm all about it:) 2+ sets

............

Heavy Kettle-bell swings: 10+ in 1 min

...Rest 1 min...

Dumbbell Turkish get ups: 10

Rest 30 seconds

Planche pushups: To fail, then a couple half reps

Jump squats: 20
Alternating w/
Ballistic pushups: 10-20

Rest 1 minute

Incline bicep curls: 12, 10, 6
Alternating w/
Incline bench press: (reverse grip) 15, 12, 10

Rest 90 seconds & repeat...

Diet: This is equally as important!

Day 1
Breakfast
3 slices whole grain bread
1 cup milk (goat)
1 cup cantaloupe
1 cup fresh or frozen raspberries
3 Tbsp all natty honey (on toast) Or use all natty fruit jelly
1 tomato (diced & added to eggs) 1/2 cup onion (diced)
1 whole free range egg (scrambled) 6 egg whites (w/whole egg)
1/4 avocado, diced & added to eggs 1.5 Tbsp ground hemp or flaxseeds
............

Snack
8 whole wheat crackers
3 cups of celery sticks
Green or herbal mate tea w/1tbsp all natty raw honey
2 Tbsp natty peanut butter
............

Lunch
Foot long subway sandwich w/double meat (i like turkey, w/spinach, tomato & olive oil)
1 cup milk (goat)
1 banana
1 Apple (red delicious)
............
Snack2
1 serv grape nuts cereal
2 cups blueberries (fresh or frozen) 1 cup plain Greek yogurt (w/2tbsp natty honey)
1 whey protein shake
.............
Dinner
1 large sweet potato
1 ear of corn on the cob
2 slices watermelon
1.5 cups Greek yogurt
3 cups salad (lettuce, spinach, tomato, cucumber, & red pepper) 3tbsp mct oil/balsamic vinegar for salad dressing
1 cup broccoli
6oz salmon fresh wild caught
............
Pre-workout Smoothie
1 cup milk (goat)
1 cup OJ (natty, heavy pulp)
1 banana
1 scoop whey isolate
Ice cubes
............
Workout
Coconut water
............
Day 2
Breakfast
1.5 whole wheat English muffin
1 cup plain Greek yogurt w/
2.5 cups strawberries
3.5 Tbsp all natty raw honey mixed into yogurt
1 cup organic tomato juice
1 full egg hard boiled
6 egg whites (hard)
1.5 ground hemp or flaxseeds
2 tsp mayo & mustard (for egg salad) Combine & serve on muffin
............
Snack
4 brown rice cakes
1 Tbsp natty fruit spread for rice cakes
3 cups raw veggies (i like carrots, & celery)
4 Tbsp lite Italian salad dressing (dipping)
............
Lunch
2 slices whole grain bread
1oz croutons
1 cup quinoa
1 cup milk (goat)
Salad (w/lettuce, tomato, grilled eggplant, & red peppers)
2 kiwis (sliced)
2tbsp lite Italian salad dressing (or your fav)
5oz grilled chicken breast (w/lime juice)
1tbsp olive oil (for roasting veggies) ............
Snack
5 melba toast
1 large peach
2tbsp natty raw honey
1 cup milk (goat)
1 meal replacement high protein protein shake
............
Dinner
1 cup cooked high fiber pasta (your choice)
1 slice garlic bread
2.5 cups strawberries
1.5 cups j.e.l.l.o desert
2 cups ratatouille (over pasta)
Salad (2cups lettuce, 1/2 cup tomato, 1/2 cup cucumber)
5oz lean ground beef (added to ratatouille)
3tbsp salad dressing
............
Pre-workout Smoothie
1 cup milk (goat)
1 cup OJ (natty, heavy pulp)
1 banana
1 scoop whey isolate
Ice cubes to consistency
............
Workout
Gatorade, etc, etc, etc
............
Day 3
Breakfast
3 slices whole grain bread
1 cup cottage cheese (on bread, sprinkle w/sugar & cinnamon
4oz fresh OJ w/lots of pulp
1/2 cup pineapple (sliced)
1 cup organic tomato juice (or v8)
1 whole egg (sunny side up)
6 egg whites (cooked w/sunny side up egg)
1.5 ground hemp or flaxseeds
2 tsp olive oil for cooking
............
Snack
1 whole wheat bagel
1 small tomato
1 cup broccoli sprouts
6 cucumber sliced
Green tea w/1tbsp natty raw honey
2 Tbsp cream cheese (bagel)
2 Tbsp pumpkin seeds
............
Lunch
2.5 cups black rice (chinese rice)
1 cup milk (goat)
1 cup Chinese veggies (stir fried w/red pepper flakes, garlic, onion, & fresh ginger)
1 cup citrus sections
4oz scallops (stir fried)
2 tsp mct oil (for frying)
............
Snack
2 graham cracker squares
2 red delicious apples (diced)
2 Tbsp brown sugar
1/2 cup cottage cheese
1 meal replacement high protein shake
............
Dinner
2" square corn bread
1 cup black beans (chile)
2 anjou pears
1.5 cup Greek yogurt
1 cup cooked tomato (chopped w/chile powder)
1/2 onion, garlic (chile seasoning) Salad w/1cup lettuce, 1/4 cup tomato, 1/4 cup cucumber)
3oz soy crumble or other added protein (for Chile)
2 slices Bacon cooked very crispy (crumbled into Chile)
............
Pre-workout Smoothie
1 cup milk (goat)
1 cup OJ (Natty, heavy pulp)
1 banana
1 scoop whey isolate
Ice cubes for consistency
............
Workout Coconut water
............
Day 4:
Breakfast
2 cups raspberries
1 cup milk (1/2 cup for French toast)
1 cup organic tomato juice
3 slices whole wheat bread
1 egg
6 egg whites
1.5 Tbsp ground hemp or flaxseeds
2 Tbsp mct oil (for cooking)
............
Snack
24 wheat thins crackers
Sliced red pepper, radishes, mini carrots
1 Tbsp all natty fruit spread
2 Tbsp salad dressing (dipping)
12 almonds
............
Lunch
2 cups blueberries
1 cup milk (goat)
Fajitas (combine ingredients)
1.5 cups black rice
2 tortillas
1 cup sauteed onions & peppers
2 Tbsp spicy salsa
5 oz grilled chicken breast
2 tsp mct oil (for cooking)
............
2 brown rice cakes
2.5 cups strawberries
1 cup milk (goat)
1 meal replacement high protein shake
............
Dinner
1 oz croutons (salad)
1 cup chicken noodle soup
4 whole grain crackers (triscuts, made w/sweet potato, etc, etc, etc)
2 oranges
1.5 cups cranberry juice
4 cups mixed salad (lettuce, tomato, cucumber, red peppers)
5 oz fish grilled w/ginger & scallions) fish of choice
3 Tbsp salad dressing
............
Pre-workout smoothie
1 cup milk (goat)
1 cup OJ (Natty, heavy pulp)
1 banana
1 scoop whey iso
Ice cubes for consistency
............
Workout:
Coconut water
.............
Day 5
Breakfast
1.5 cups steel cut oats, or quinoa
1 cup milk (goat)
1 cup apples (diced, for carrot/apple salad)
1/2 Tbsp raisins, or goji berries
1/2 Tbsp brown sugar
4 large carrots (shredded, add cinnamon & 1/2 your brown sugar) 1 egg (hard)
6 egg whites (hard cooked, yoke saved for a snack of your choice later) 1.5 Tbsp ground hemp or flaxseeds
2 tsp hazelnut oil (for oats)
............
Snack
1.5 oz baked tortilla chips
1/2 cup spicy salsa
1 cup veggies (chopped)
1/2 cup pineapple juice
16 black or green olives
1/2 avocado (cut in cubes)
............
Lunch
1.5 cups minestrone soup
1.5 cups cooked linguini
1 cup milk (goat)
Salad w/1 cup lettuce, 1/4 cup tomato, 1/4cup cucumber
1/2 cup marinara sauce
1 cup grapefruit (cut in sections)
4 oz shrimp (grilled)
2 tsp olive oil (cooking)
............
Snack
1 serv grape nuts, shredded wheat, or kashi cinnamon harvest cereal
2 cups blueberries
2 Tbsp honey (natty)
1 cup plain Greek yogurt
1 meal replacement high protein shake
............
Dinner
1 large pita
1/2 cup couscous, or quinoa
4 large figs
12 oz apricot nectar
4 cups tossed spinach salad (w/cucumber, tomato, sprouts)
5-6 oz lean protein (lamb, grilled w/lime juice)
3 Tbsp vinaigrette dressing
............
Pre-workout
1 cup milk (goat)
1 cup OJ (Natty heavy pulp)
1 banana
1 scoop whey iso protein powder
Ice cubes
...........
Workout
Coconut water
............
Day 6
Breakfast
3 slices whole grain toast
1 whole egg (omelet)
6 egg whites (scrambled w/whole egg)
1 cup mushrooms (sliced)
1/2 cup organic tomato juice
1.5 Tbsp ground hemp or flaxseed
2 tsp olive oil (cooking)
... ... . .. . .
Smoothie
1 cup milk (goat)
1/2 cup OJ (Natty heavy pulp)
1 peach
3.5 Tbsp honey
. . . ... . . . . . .
Snack
2 slices whole grain bread
3 cups spinach salad
2 Tbsp raisins (salad)
3 slices bacon
1 tbsp mustard
. . . . . . . . .. . .
Lunch
1 whole wheat bagel
1 cup potato salad
1 cup chicken noodle soup
1 cup milk (goat)
1 cup carrot sticks, onion & tomato 2 cups honeydew
5 oz salmon (grilled)
2 Tbsp cream cheese (red fat, for bagel)
.............
Snack
1/2 cup hemp seed granola
2 kiwis (diced)
1 Tbsp natty honey
1 cup plain Greek yogurt
1 meal replacement high protein shake
............
Dinner
2 slices rye bread
1/2 cup high fiber pasta salad
25 grapes (cut in halves added to j.e.l.l.o)
1.5 cups jello
1 cup coleslaw (1cup chopped, cucumbers, carrots, & onion, mixed into tuna)
5-6oz tuna in olive oil (drained)
2 Tbsp honey mustard (for tuna)
............
Pre-workout
1 cup milk
1 cup OJ
1 banana
1 scoop whey isolate
Ice cubes
............
Workout
Coconut water
.............
Day 7
Breakfast
1.5 cups shredded wheat, grape-nuts, or kashi cinnamon harvest cereal, 1 cup milk (goat)
2 cups raspberries
1 cup organic tomato juice
1 egg (hard)
6 egg whites (hard, save yolks for later enjoyment:)
1.5 Tbsp ground hemp or flaxseeds
2 tsp olive oil (cooking)
............
Snack
2 tortillas
2.5 cups sliced veggies
1/2 cup spicy salsa
1/2 cup lemonade
16 black olives (chopped)
1/4 cup avocado (diced)
............
Lunch
1 large multigrain roll
6 oz baked yams
1 cup milk (goat)
Sliced tomato & lettuce for sandwich
1 cup radishes, celery, carrots
2 oranges
5 oz grilled chicken breast
4 Tbsp lite ranch (dipping)
............
Snack2
1 slice whole grain bread
Smoothie
1.5 cups strawberries
1/2 banana
2 Tbsp natty raw honey
1 cup milk
1 meal replacement high protein shake
............
Dinner
2" square cornbread
1 oz croutons
2 oranges
4 Tbsp dried fruit
1 cup natty applesauce
4 cups spinach salad & veggies
6 oz salmon
1 oz shredded cheese (your choice) 2 Tbsp Caesar dressing
............
Pre-workout Smoothie
1 cup milk (goat)
1 cup OJ (Natty, heavy pulp)
1 banana
1 scoop whey isolate
Ice cubes
............
Workout: intensity breeds immensity!

Coconut water
............

............
(For roughly a 185 lb male)

16oz Ice cold water 1st thing upon waking up. 1 scoop Protein shake w/1 Tbsp organic green super food powder Made with water. Before run.

Optimum nutrition amino energy (I like Grape) - Following am run.
. . . . . . . . . . . .
. . . . . . . . . . . .
Meal 1: Breakfast (after am shower)

2 whole eggs, 2 egg whites, w/red peppers

1 cup goats milk & purified water mixed into carnation instant breakfast

3/4-1 cup quinoa or steel cut oats, always a heaping spoonful or so of protein powder mixed in after cooking
1 Tbsp flax-seed OR Mct oil mixed in
1/4 cup raisins mixed in

1/2 cup mixed berries
............
. . . . . .
Meal 2:

12 ounces chicken, or sliced turkey breast

2 cups spinach or kale salad, w/ baby carrots, onions & red peppers; tossed w/1 Tbsp mct oil & 2 Tbsp lite Italian

1/8 cup shredded cheese

1 red delicious Apple

1 banana

1 orange
............
. . . . . .
Meal 3:

8-10 ounces salmon, tuna or other lean meat or fish

1 baked sweet or blue potato, w/cinnamon & 1 Tbsp flax-seed oil after cooking

2 cups Mediterranean vegetables, cooked in olive or mct oil

1 ounce walnuts & almonds

1 cup sliced strawberries or blueberries

1 cup OJ w/lots of pulp

............
. . . . . .
Pre-afternoon gym workout: Timing of your workout can vary, just get it in.

Turkey sandwich & a banana

Creatine hydrochloride mixed w/grape juice, barley grass, glutamine, & beta alanine powders.

Workout: Intensity Breeds Immensity

............
. . . . . .
Meal 4: Post workout meal

1 Orange
16oz grape juice, mixed w/glutamine, creatine & 1tsp each beet root powder, green tea & barley grass powders. 250mg vita c
&
1 scoop whey protein isolate
1 scoop casein
2 cups goats milk

OR

1 cup frozen berries
1 cup plain greek yogurt
1 scoop whey pro
1 scoop casein pro
1 Tbsp all natty honey
2 cups goats milk
1 cup OJ
Half serving (1/2 tsp) Barley grass powder
creatine hydrochloride powder
Glutamine powder
Green tea powder

(If you workout in the afternoon. Blend it up the night before, freeze it & put it in your gym bag the following morning:) It will be perfect, right about the time you are done.

Post workout Protein shake to be consumed over the next 1.5 hours.

..............
. . . . . .
Meal 5: Hour & a half post workout

1 scoop whey
1 cup goats milk
16oz grapefruit juice
1 tsp barley grass powder

.............
(Basically, it's like you're drinking one big protein shake until the next meal)
. . . . . .
Meal 6:

2 Tbsp salba OR Flaxseeds
1 cup plain Greek yogurt
1/2 cup raisins &
1 cup cottage cheese, all mixed together

2oz mixed nuts (almonds, pumpkin seeds, cashews, pistachios & walnuts)

1 red delicious Apple

............
. . . . . .
Before bed: Muscle juice revolution 2600 shake only m/w/f (Or weight days). Made w/water

I would do this "mass" routine with some thing like the following cycle.

1st, always have letro & your full cycle w/extra on hand.

Cycle: (Not # 1 or 2)! Be the turtle

. . . . . . . . . . . .

Proviron: 50-100mg ed throughout cycle weeks 1-20

(OR Aro 12.5mg (if needed)

Dbol: Weeks 1-5: 50mg/ED

Test E: Weeks 1-12: 500-750mg/wk (Mon, Thurs)

EQ: Weeks 1-12: 600-900mg/wk (Mon, Thurs)

Test Prop: Weeks 13-16: 200mg EOD (M, W, F)

3 Days After last Prop

Standard PCT: Clomid/Nolva

Along w/all the ED herbs:

L-Arginine- increase blood flow for Sensation, arousal and ED help.

Horny Goat Weed, Premium Red Korean (Panax) Ginseng 6 year, Yohimbe Bark Extract 2%+ yohimbine, Muria Puama, Tribulus Terristris 45%+ Extract, Damiana, Catuaba Bark, L-Arginine, Maca, Wild Lettuce, Licorice Root.

I drink or eat these, 6 days per week. Year round. W/extra starting a week before pct continued for a few weeks after completion.

All of the benefits of each herb listed one by one below:

L-Arginine increases blood flow to the sexual organs. Aids in Impotence, sensation for men and women.

Horny Goat Weed:
Horny Goat Weed is believed to be one of the most potent aphrodisiacs available for both men and women. The flavonoid content is said to stimulate sensory nerves, particularly in the genitals, and its use is said to increase sexual arousal, as well as copulation activity and testosterone levels. Testosterone stimulates centers of the brain having to do with increased sexuality in both men and women, and in several studies that were conducted, it was demonstrated that Horny Goat Weed does, in fact, enhance sexuality and quality of sex life and has been prescribed for women suffering from decreased sexual motivation. It was also claimed that it improved sexual performance in patients undergoing hemo-dialysis for renal failure. Although the exact way that Horny Goat Weed acts is not fully understood, it is thought that an enzyme called acetylcholinesterase supports high levels of the key cholinergic neurotransmitters that are associated with sexual arousal, and, certainly, the plant has been in use for centuries to restore sexual desire in both women and men.

With specific regard to male sexuality, Kee Chang Juang, Ph.D., Professor Emeritus of Pharmacology at the University of Louisville, Kentucky, claimed that in laboratory research, Epimidium (Horny Goat Weed) appeared to have a sexual stimulatory effect on human males and may also stimulate the growth of the testes. In addition, it was also reported that men who took this herb showed a boost in erectile function and an increase in spermatozoa production. In the Chinese Materia Medica, Pharmacist, You-Ping Shu, Ph.D., reported that in animal laboratory experiments, there was an increase in semen secretion, and Horny Goat Weed is also thought to be useful in cases of involuntary and premature ejaculation.

Red Korean Panax Ginseng: Korean Ginseng has long been reported to be an aphrodisiac: Chemicals in Ginseng are thought to stimulate the part of the brain known as the hypothalamus to direct the production of hormones that stimulate cell growth and healing in the sex organs. It is also believed to promote better blood circulation within the penis, and an Italian study found that Ginseng use increased testosterone levels, as well as the number and motility of sperm cells.

Damiana: As a sexual stimulant, Damiana has been used for thousands of years as a potent aphrodisiac that is said to help a variety of problems. It apparently contains elements that are thought to directly stimulate the nerves, genitals, blood circulation and metabolism, and it is believed to increase sex drive in both men and women. In males, Damiana is said to treat impotence and relieve erectile failure in attempts at repeated intercourse after orgasm. It is also believed to increase sperm count. As an aphrodisiac, women have found Damiana very helpful. It is said to encourage delivery of oxygen to the genital area and stimulate the genitals, which has been useful in cases where there is lack of desire and frigidity. It is also thought to increase the level of pleasure during sex and treat sexual trauma.

Catuaba Bark:
Catuaba has an almost legendary reputation as an aphrodisiac and is said to enhance sexual drive and increase libido in both women and men. According to Dr. Michael van Straten, noted British herbalist and naturopath, Catuaba is beneficial to both men and women as an aphrodisiac (treating frigidity and low sex drive in women), but it is in the area of male impotence and Erectile Dysfunction (ED) that the men achieve striking results. The herb appears to stimulate the central nervous system and increase libido and circulation in the male reproduction organ. It is often called an "innocent" aphrodisiac, meaning that it enhances libido without any side effects. Even after long-term use, there have been no reported ill side effects. As a matter of fact, Dr. Meira Penna claims that the only side effects reported have been erotic dreams and increased sexual desire. Its actions as a nervous system stimulant act directly on the genital organs as a tonic for genital function.

Yohimbe: Yohimbe Bark has been mainly used as an aphrodisiac that increases libido in both men and women. It is thought to encourage blood flow to the penis and stimulate the pelvic nerve ganglia, enhancing sensations and helping men with erection problems; and as a stimulant to the general nervous system, it is also said to treat impotence brought on by fatigue, tension and stress. Yohimbe Bark contains the alkaloid, yohimbine, a compound that is also included in pharmaceuticals that treat erectile dysfunction, improving both the quality and staying power of erections by increasing the production of the norepinephrine that is essential for the formation of erections. In addition, it seems to help older men by reducing the effects that ageing may produce on hormones that cause constriction of blood vessels. Recent research claims that diabetic-related impotence may also be helped with the use of Yohimbe.

Women's libido also seems to benefit from Yohimbe Bark. The herb has a stimulatory effect on the nervous, circulatory and respiratory systems, and as such, appears to have the ability to increase blood flow to the genitals and increase the flow of adrenaline to nerve endings, both of which help to enhance arousal and pleasure. Women have reported increased arousal and general pleasant sensations, and the herb has been thought to effectively treat frigidity and lack of interest.

Muria Puama: Muirapauma is widely used as an aphrodisiac for both men and women, and some scientists say the herb increases testosterone levels, but that claim has not been clinically proven. In the case of male sexuality, it is regarded as one of the best and most effective herbs to counteract erectile dysfunction and impotence. In a paper presented to the International Congress on Ethno-pharmacology in 1990, in Strasbourg, France, a study of 262 patients who complained of erectile impotence or lack of libido noted that sixty two percent of those who received the herb claimed that the treatment had positive effects within two weeks and greatly improved their sex lives. It is thought that when Muirapauma is used by sexually healthy men and women, it will enhance arousal and prolong the sexual experience. The herb is believed to treat impotence in men and frigidity in women. South American tribal couples sometimes drink a Muirapauma tea before planned lovemaking to heighten sexual desire. The exact mechanism of the herb's efficacy is still under investigation, as the responsible constituents have not yet been isolated, but preliminary reports say that it works by enhancing both physical and psychological aspects of sexual function

Tribulus Terrestris Extract:
Tribulus Terrestris is widely known as an aphrodisiac that improves libido in humans. There may be two reasons for this effect: It elevates the testosterone levels in the body (sometimes by more than thirty percent in just five days), which are thought to stimulate centers of the brain having to do with increased sexuality in both men and women, and as such, the herb is said to enhance arousal, desire, and quality of sexual performance. Another reason for this effect may be the herb's hypotensive effects, which lower blood pressure and increase blood flow to the reproductive organs of both sexes. In men it is believed to improve the quality of erectile function and increase the concentration of sperm. In women it is believed to enhance libido.

Maca: Maca Root is believed to help sexual performance and act as an aphrodisiac that boosts libido in both men and women. Chemical research has demonstrated that Maca Root contains a chemical called p-methoxybenzyl isothiocyanate, which has reputed aphrodisiac properties. Because Maca is thought to balance hormonal activity, it is believed to be useful in cases of sterility and other reproductive and sexual disorders. In men, it is believed to treat male impotence and erectile dysfunction and may, in fact, increase seminal volume and sperm motility. There are also claims that Maca especially enhances sexual performance and endurance. The April, 2000, issue of Urology reported that the sexual performance claims made by those who used Maca were consistent with the legendary reports coming from Peru. In women, it is said to increase libido, perk up a low sex drive and may, because of the herb's glucosinolate content, enhance fertility.

Wild Lettuce: Wild Lettuce is used as a "nervine," or agent that strengthens the functional activity of nervous system, which may have either sedative or stimulating effects. The herb is used to calm restlessness, anxiety, severe nervous disorders and neuroses. Some erection disorders are caused by Performance Anxiety.

Licorice Root: Has mild aphrodisiac properties for women, but also relieves nervous stomach, and mostly helps the other herbs work in harmony.

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Starting immediately after PCT. Do this workout twice a week with at least 2 days between workouts (Monday/Thursday or Tuesday/Friday). Perform all of the 10 exercises in order, and do all sets of each exercise before moving on to the next.

The 10 exercises:

1. Suspended inverted row hold with feet on Bosu: Do three 15-second holds. Rest 30 seconds between holds.

2. Chest-supported dumbbell row: Do 3 sets of 4 reps. Rest 60 seconds between sets.

3. Pullup (Weighted): Do 4 sets of 3 reps. Rest 60 seconds between sets.

4. Suspended pushup hold: Do three 15-second holds. Rest 30 seconds between holds.

5. Explosive pushup: Do 3 sets of 4 reps. Rest 60 seconds between sets.

6. Dips: Do 4 sets of 3 reps. Rest 60 seconds between sets.

7. Single-leg balance: Do three 15-second holds with each leg. Rest 30 seconds after holding with both legs.

8. Split jump: Do 3 sets of 4 reps with each leg (8 total reps in a set). Rest 60 seconds between sets.

9. Barbell front squat: Do 4 sets of 3 reps. Rest 60 seconds between sets.

10. Medicine/stability ball plank

•Exercises 1, 4, and 7 & 10 are STATIC: Hold one position, even though your arms or legs will be shaking.

•Exercises 2, 5, and 8 are BALLISTIC: Do every repetition as explosively as you can with good form. Try to leave the ground.

•Exercises 3, 6, and 9 are Old School TRADITIONAL STRENGTH TRAINING: Use the heaviest weight you can handle for 3 reps. 1 second up, 2 seconds down, type of thing.
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

I honestly really love mixing this in at the end of cycles as well. A very hardworking, can do attitude, over-achiever type of gentlemen came up with this plan. God Bless : )

On Odd Days

Do 200 pushups in as few sets as possible in addition to your regularly scheduled workout of cardio or core exercises. You can still do upper body workouts on these days if you are already on a program. This is a supplemental 200 pushups using maximum repetition sets (2 x 100, 4 x 50, etc, etc, etc... It's your choice how you get to 200).

On Even Days

Do 200 pushups throughout the day. This can be little sets of ten done every half hour or fifty pushups done four times throughout the day.

Rule:

If maximum is under 50 pushups, do 200 a day. If your maximum is above 75, do 300 pushups a day.

Repeat the ODD/EVEN routine for a total of 10 days. Then take three days off and do NO upper body pushing exercises that work the chest, triceps, and shoulders. Then on day 14, give yourself the pushup test, two minutes.

Do These Yoga moves Everyday:

WARRIOR III POSE:............Stand with your feet hip-distance apart. Shift your weight onto your left foot; lift your right foot 2 to 3 inches off the floor. Hinge forward at your hips as you raise your right leg behind you. At the same time, straighten your arms in front of you. Continue raising your right leg and lowering your torso until you're balancing on your left foot with your right leg, torso, and arms parallel to the floor. Finally, engage your left quadriceps to straighten your leg. Switch legs; repeat. ............

CHATURANGA DANDASANA (FOUR-LIMBED STAFF POSE)............Assume a pushup position with your fingers spread wide, hands at shoulder width, and feet at hip width. Push off the balls of your feet slightly while contracting your thigh muscles. Keep your elbows close to your sides, your lower back naturally arched, and your head and neck aligned with your spine. Bend your arms to lower yourself slowly until your upper arms are parallel to the floor, spreading your collarbones to keep your shoulders from hunching. ............

WARRIOR II POSE:............Stand with your feet parallel and two to three shoulder widths apart. Rotate your right foot outward until the big toe points directly to the right. Rotate your left foot to the right until it points about 30 degrees inward. Bend your right knee 90 degrees. Extend your arms, palms down, with your right arm over your right leg and your left arm over your left leg. Contract your biceps, triceps, and abs. Switch sides and repeat.

. . . . . . . . . . . . As long as you don't quit, I'm Happy. . . . . . . . . . . .

Resting As needed, after all failure sets...

OFF Cycle:

ALL DAYS at least 20-30 min of recumbent bike, running, or cardio of choice.

Day 1: CHEST - Cardio: "Tabata Sprinting routine (You should know the drill by now) first thing in the mornings"

Incline barbell press. 1 set 15 reps, 1 set 8 reps, 1 set absolute failure @ 8-10 reps, 3 seconds to raise & lower weights on all absolute failure sets.

Dumbbell bench press. Same sets

Dumbbell Fly. 1 set 15 reps, 1 set absolute failure

Weighted Dips. 1-2 sets to absolute failure

Military Pushups. 1-2 sets to absolute failure

Wide Pushups. 1 set to absolute failure

Day 2: BACK -

Mixed Grip Pull Ups. 2 sets absolute failure

Wide grip front pull ups. 3 sets Max reps

Barbell bent over row {Shoulder width} 1 set 12 reps, 1 set 8 reps, last set absolute failure

SEATED Cable row. 1 set 15 reps, 1 set absolute failure

Day 3: Abs - Cardio "45 min jogging/walking"

Push Ups. 1 set to absolute failure
Dive Bomber push ups. 1 set absolute failure
Elevated side bridge. 3 sets 45 seconds each
Wacky Jacks 30-60 seconds

Medicine ball crunches 4 sets 20 reps

Medicine ball leg raise 4 sets 20 reps

Lying crunches. 2 sets 30 reps

Hanging leg raise. 3 sets 30 reps

Lying side crunch. 3 sets 15-20 reps each side

Machine crunch w/weight. 1 set 10-15 reps

Weighted Mason twist. 40+reps

Day 4: Shoulders -

Barbell shoulder press front. 1 set 20 reps, 1 set 8 reps, 1 set absolute failure

Barbell Shrug. Same sets/reps

Dumbbell Side lateral. Same sets

Dumbbell rear lateral. 1 set 15 reps, 1 set to absolute failure

Military press. 1 set failure

Day 5: BICEPS & Triceps:) Cardio "Sprinting in the morning"
Before workout stretch. Twisting kickbacks w/abduction. 12 reps

Zottman Curls. 3 sets, 8 reps, 1 set to absolute failure

Standing barbell curl. 1 set 20 reps, 1 set 8 reps, 1 set absolute failure

Preacher curls. 1 set 15 reps, 1 set absolute failure

Crouching Cohen curls. 1 set 8 reps

Incline dumbbell curl. 1 set absolute failure, 1 set 8 reps

Lying triceps press w/EZ bar. 1 set 15 reps, 1 set 8 reps, 1 set absolute failure

Triceps push down straight bar. 1 set 15-20 reps, 1 set absolute failure

Triceps push down w/rope. 1-2 sets to absolute failure

After workout switch to "static" stretch. Same Twisting kickbacks w/abduction holding range of motion for 30 seconds

Day Six: OFF DAY! PIZZA, Almonds, BEER & Football

Day 7: LEGS:

Double leg verts. 2 sets 10 reps
Single leg broads. 2 sets of 8 each leg
Single leg verts. 2 sets 5 reps ea leg
Dumbbell lunges. 4 sets of 8-10 reps per leg
Unweighted calf raises pigeon toed. 2 sets of 20

Free barbell squat, or smith machine. 1 set 20 reps, 1 set 8 reps, 1 set to absolute failure.

Leg Press. 1 set 15 reps

Barbell lunge. 1 set 8 reps, or absolute failure

Leg extensions. 1-2 sets to absolute failure {15 reps}

Stiff leg dead lifts. 1 set 15 reps, 1 set 8 reps, 1 set absolute failure

Lying leg curls. 1 set to absolute failure

Standing calf raises. 1 set 20 reps, 1 set 15 reps, 1 set "weighted" to failure

Day 8 CHEST. Same as day 1

Day 9 Abs. Same as day 3. Sprinting first thing in the morning

• REPEAT, with High pulls, and Front swats... Snatch grip jump shrugs, and Push presses all 3 sets of 6-10 resting 60-90 seconds. & Dumbbell pull overs on back days, 4 sets of 10 reps mixed in. Reducing range of motion w/boards or towel on bench press, also adding bands anchored to weights on the floor. And lightly weighted set to failure after each. Pushup test 1 minute, & 20 mile hike w/80 pound ruck at least once per month...
  . . . . . . . . . . . .

Some of you may already know a lot of this. Especially the vets. But everyone has to start somewhere, and I figured this would be EXCELLENT for Anyone & everyone! Especially the beginners here that don't ask questions, or ask for help, spot, etc. Probably because they are too scared to look stupid, or no one will like them. I honestly don't know why.

I can say this though. If you follow this, you will have an excellent cycle; EVERY SINGLE TIME... Don't ever be afraid. Attack, adapt, and overcome! Execute! Only you can determine your own successes & failures. Ultimately, you are responsible for succeeding or failing.

Take the time to get to know your body's limits. Work just within them. Most importantly, always learn from your mistakes. Starting out, first cycle, etc. So many are all Rambo that they go over the top, overtraining to the point where they are actually hurting their bodies, not helping to build them up. Remember, You grow when your muscles are recovering, not During your workouts. Lot's of vets/pros say "there's no such thing as overtraining; there is just undereating. I think that is pretty much true to some extent. But You have to have the fundementals down before you know that though...

I sincerely hope this writeup helps someone, as something very similar helped me a long time ago; and this continuly helps every day. I tried to make this an all inclusive post. With everything you'll need.

It really is a complete lifestyle commitment. Not everyone has the intestinal fortitude to continue hard. Especially these days : ( "Thanks for taking the time and energy to help properly, basically train me, Dean! I miss you brother; R.I.P."

Feel free to pm me, with any questions.

The only stupid question is one left unasked...

Kind Regards ~ Sarge...

"I find the harder I work the more luck I seem to have". ~ Thomas Jefferson