7 foods to help the waist-line???

Bodybydoug-

www.bodybydoug.org

www.bodybuildingsolutions101.com

Automaticbody-does a body good-

Automaticbody is great for your weight-loss needs, but we all need some solid food once and a while so here are 7 that you might want to give a try. 

Remember that proper dietary choices help us to maintain a proper body weight-SNACK ON!!!




1. Oranges - Loaded with Vitamin "C" oranges along with kiwi, strawberries, peppers, cantaloupe, and tomatoes are great for controlling cortistol  levels under stressful situations.


2. Turkey - Turkey contains an amino acid called L-tryptophan, which also triggers serotonin release and a relaxed state. Low fat and high protein, a winning combination.


3. Salmon - Salmon and other cold water fatty fish are rich in omega-3 fatty acids, which have been shown to have a stress relieving effect.



4. Avocados - With potassium levels higher than bananas, avocados help in controlling high blood pressure.



5. Broccoli - Broccoli loaded with folic acid, a vitamin which has been proven to reduce stress, depression and anxiety.



6. Almonds - Loaded with B vitamins, vitamin E, magnesium, and zinc, all of which are involved in the production of serotonin. The zinc and magnesium combination in particular has been shown to improve sleep, including falling asleep quicker and waking more alert.



7. Blueberries - Packed with antioxidants that reduce oxidative stress within the body. Oxidation leads to free radical production. Too many free radicals and we see early signs of aging plus cancer and other devastating diseases.

 

Of course there are hundreds of different foods you can add to this list, basically any fruit or vegetable.

Get a jump on your Weight-Loss, click HERE 

http://www.solutionstotheagingprocess.com

Weight-Loss and Testosterone # 2

BODYBYDOUG-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com

Let weight-loss begin today and increase your testosterone levels

Have you looked in the mirror lately and seen someone almost unrecognizable? 

  You look tired, old and fat.  You have lost your mojo, your motivation, and your body.  

This may not be entirely your fault.  

You can blame poor diet, lack of exercise, and general sedentary lifestyle for some of it. 

  Low testosterone levels might also be to blame for the change in you.


This is not an uncommon experience for men across the world. 

 Declining testosterone levels can result in depression, loss of fat-free mass, and change in mood. 

  Increases in body fat and loss of lean mass can be a double-edged sword, with higher body fat levels resulting in a further decline in testosterone levels.

Aging results in decreased hormone and testosterone levels. 

 This decrease raises BMI and alters body fat distribution across the body.  

This altered body fat state can be attributed to decreases in lean mass.

Increasing your testosterone levels, either naturally or with the help of testosterone replacement therapy, you can change your body for the better. 

   Having higher levels of testosterone can make you, once again, feel the vigor or youth, increase your lean mass, and decrease your body fat stores.

Research done by Snyder et al. concluded that increasing testosterone levels in men over 65 to what would correlate to mid-normal testosterone levels in young men has positive effects on body composition.  

 With the supplementation, elderly men showed an increase in lean mass and a decrease in fat-free mass.  

 The increases were mainly in the trunk, and in the arms and legs of the participants.

Other research done by Vermeulan et al. concluded that the increasing the levels of testosterone in the body do have positive effects on muscle hypertrophy and increase fat-free mass.   

They also showed that in several incidences throughout their research, increased plasma testosterone levels had positive effects on fat-free mass, and lower testosterone levels had negative effects on fat-free mass, and increased body fat accumulation.



Supplementing with natural testosterone boosters can help give you back that lean muscular look by shedding some stored body fat and improve your mood.   

  Testosterone administration, under physician guidance, has been used to increase muscular strength and size, and as a way to decrease body fat and increase athletic performance.   

Increasing fat-free mass can improve self-confidence, self-esteem, and help promote a positive self-image all with the lean, muscular body that can be associated with increase testosterone levels.

Weight-Loss made easy, click HERE

http://www.solutionstotheagingprocess.com

Wheat, Weight, and Testosterone # 2

BODYBYDOUG-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com

Boy, the wheat board is going to be mad at me, but you know unhealthy is unhealthy.

 The wheat of today is not the healthy wheat of years gone by, and this is why we need to educate ourselves to this problem.

Even small changes
 in wheat protein structure can spell a devastating difference in immune response to no response at all.

With the hybridization of wheat new gluten's are coming out which our bodies have no defense against, "exorphins' have an effect on the brain like a mild opiate drug.


 Making wheat products mildly additive.


     Wheat makes you consume more calories, and in fact you consume about 14% more calories than someone on a gluten free diet, { of course now you have to laugh because gluten is everywhere, and the food manufacturers know how additive gluten is}, can't blame them if we produced the food we would probably do the same thing. This is where the men need to listen up, excess weight and lack of exercise all lead to low testosterone.


     Oops, bet you don't know that wheat raises blood sugar even more than table sugar, containing"amylopectin A", this carb is unique in that it is digested rapidly and affects blood sugar levels{ this is why some bodybuilders would consume two slices of bread after a workout to get glucose to the muscle as soon as possible, there are better ways}.

Two slices of bread are little different than a can of pop,and wheat has a habit of sticking to the stomach lining.


     Excessive wheat consumption leads to visceral fat in the abdomen- men again being too fat equals low testosterone equal no extension in the pants.




     This one should be a concern to both men and women, wheat consumption leads to accelerated aging.

 The next one involves everybody, that wheat causing acne problems, if you don't want to believe me than stay "zitty".

I saved the best for last , wheat is associated with joint degeneration including arthritis.



     With baby boomers living longer you need to do whatever it takes to safe-guard your health. Be pro-active and live healthy.--helping you reach your absolutes in an ever changing world.

http://www.solutionstotheagingprocess.com

Weight-Loss made easy, click HERE

Pumping the Chest

BODYBYDOUG-

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http://www.bodybuildingsolutions101.com

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

     This is a multi-angled chest workout to exhaust you-a partner is recommended


First day-

Incline Dumbbell Press-

 steep incline @ 60 to 70% doing 6reps at heavy weight / rest/ then-Incline Dumbbell Press-@ a 45% angle doing 6 reps / rest /then-Incline Dumbbell Press-@ a incline of 25% for 6 reps / rest / then- Flat Bench for 6 reps / rest for 2 minutes / then repeat the process 3 more times, and that is day one.


now not the next day but the next time you do chest---much,much lighter weight-and depending on whether you workout at home or a gym you can alter these exercises


Second day-Standing Cable Crossover/or Close grip Incline Bench Press-

3 sets@25 reps/  / then- Machine Fly or Pec Deck or Decline Push-up- 3sets@25reps/  / Decline Dumbbell Fly-3 sets@ 25reps/  / Flat Bench 3 sets@25reps.


Not to be used all the time-several times a year and watch the chest muscle explode-

Best tasting hormone free Protein, click HERE

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Battling Your Percentage of Fat

BODYBYDOUG-

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Great tasting hormone free Protein, click HERE

The terms 'fat loss' and 'weight loss' often get used interchangeably, but they shouldn't. 


If you lose a pound of fat, then technically you should weigh a pound less. 

This however is hard to detect if your daily water fluctuation and the amount of food and drinks you have in your body can be as much as 5-7lbs in any given day.

 If you just drink a few glasses of water you will easily be a pound heavier due to the extra water weight added to your body.

 Eating a big meal can easily add 3-5 pounds of weight to your body while you're digesting and assimilating the food.

 These are temporary gains in body weight and do not necessarily mean you've gained body mass be it fat or muscle. It's really just food in your gut.


Understanding that your daily body 'weight' can fluctuate 3-5 pounds just from the weight of the food you have eaten it's not surprising that you may not really be able to detect a 1 pound decrease in fat mass. At least not detectably on a scale.


Also when you have a significant amount of fat to lose (in excess of 40lbs) you're body will be carrying excess water along with the excess fat.

 This means that if and when you decide to start cutting fat you will experience a 'weight' loss that exceeds your actual 'fat' loss.

 As you lose body fat you will also lose a certain amount of excess water retention. 


This is a good thing as excess water makes you look smooth and bloated and it takes away from your muscular definition.


It's typical for someone to lose twice as much 'weight' as 'fat' in the initial stages of a fat loss cut down.


 Someone who needs to drop 40lbs will likely see a big weight loss at the beginning. It's a good bet that in the first 2-4 weeks at least 50% of the 'weight' that is coming off is water, the rest is actual fat.

 This higher ratio of weight loss to fat loss starts to drop as you get to lower body fat percentages.


It seems that as you drop below 15% body fat you can assume that most of the actual weight you lose is due purely to fat loss.


Finally when you're close to 10% body fat or lower you may notice that you get visibly leaner and can lose fat without seeing your body weight change much at all.

 At this final stage you will be lean enough that even minor changes in fat levels will make a difference on your visible definition.

 These changes will be proportionally small when it comes to measurable weight, however the changes they make to your visible definition will be big.


It's true that losing 1 pound of fat when you're body fat is 25% will not even be noticeable, however losing a full pound of fat when your body fat is 10% will make a dramatic difference in your look even if the scale doesn't budge at all.


Finally your muscle hydration and weight training status will also change how full and heavy your muscles are on a day to day basis.

 Having fully hydrated and glycogen loaded muscles can dramatically increase your body weight, even if it only lasts for a day or two. 

This ability of your muscles to swell with water, nutrients and glycogen can also throw off your measurement of fat loss vs weight loss.

 When you're very lean you can actually lose fat, and even gain weight at the same time. These likely won't be huge swings but it's definitely possible.


In Conclusion-

You can you lose fat without losing weight.


You can even gain weight while losing fat.


If you have lots of fat to lose, you'll start out by losing significantly more weight than is accounted for by fat due to a reduction in water retention…this is a good thing.


When you're approaching 10% body fat and attempting to cut even lower you will likely get leaner without seeing much of a change in body weight.  (this odd effect is partly why people think the last 10 pounds are harder to lose.)


In reality they're still losing fat but the total amount of weight that is coming off starts to slow down. Don't despair if you do the right things for long enough the results will be positive.

  Helping you reach your absolutes in an ever changing world.

http://www.solutionstotheagingprocess.com

Bodybuilding, Pain and You

  BODYBYDOUG-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com

Bodybydoug-

Meeting your Protein needs

Bodybuilding, Pain and You

   We will be looking today at some ways that the mature lifter can "BRING DOWN THE HOUSE OF PAIN", although this information is not intend just for the mature but for all ages, arthritis can strike at any age.

 If you have been lifting for any period of time ,even world champions experience some type of chronic joint pain such as arthritis, which involves an actual wearing away of the joint surface. 

This is why Schwarzeneggar had hip replacement surgery.

 Weight lifting is not the villain as most people as they age experience some form of arthritis, even though it is not a naturally occurring process just because you're aging.


     From a training standpoint it's simply best to avoid exercises that either hyper-extend your joints or place them at an unnatural angle.

 This is why I keep telling you there are certain exercises that I don't do, including anything that puts my shoulder joints out of position, and nothing behind the head. 

" IF IT HURTS DON'T DO IT".

Modern medicine offers little or nothing to prevent joint pain, and when it occurs can only offer medication to treat the symptom and not the source of the problem, so lets you and me look at some solutions.


     1/ After the age of 40 the body will take longer to recover from exercise, so slow down, stop lifting really heavy weight{ who are you trying to impress}, and if pain occurs let your body fully recover. 

  2/ Studies show that green tea also appears to prevent joint breakdown, again likely due to a potent anti-oxidant effect, although it seems to inhibit key enzymes in the process as well. 


3/ Obesity is definitely a risk factor for arthritis especially in the knees and hips-{ I personally can attest to this as being 100 lbs overweight and twisting my knee every time I get out of the truck has left me with knee problems, and is the reason I'm dropping a 100 lbs,  I'm down 40lbs and feeling great.

  4/  Not eating meat may reduce the level of collagen intake and some speculate that this may be a risk factor for joint problems. 

 5/ Vitamin C is vital for collagen synthesis and one sign of a vitamin C deficiency is a breakdown of connective tissue due to  a slowdown of collagen production. Xango"s Limitless Collection is great for an energy surge right before a workout and contains key ingredients that the body craves without the artificial sweeteners.

Great tasting hormone free Protein, click HERE

http://www.solutionstotheagingprocess.com

Wheat, Weight-loss and Testosterone

BODYBYDOUG-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com

Weight-Loss

     Men, women and children stay away from the cereal aisle.

 There are a few, very few cereal's that are good for you. Ezekiel 4:9 is a good cereal, but it's made from sprouted grains and not the genetically modified over processed grain.

 Most of our cereal's boost heart healthy, with added vitamins and antioxidant's.

 The hidden facts are the 10 added sugars  plus modified corn syrup and starch's, plus added gluten and the overly modified soybean oil. 

Then there's the wheat itself with inflammatory properties,and { listen up men},  whole grains contain phytic acid which combines with iron, calcium, magnesium, copper and zinc to block their absorption.

 Eating  wheat products BREAD, can be attributed to deficiencies in minerals such as zinc, which is important to the production of testosterone in men. 

Again men, low testosterone can lead to a lack luster performance in the bedroom, among all the other problems associated with low testosterone.

 There's more good new too, with chemicals found in wheat that interfere with the digestive process.

     Automaticbody's protein offer a great alternative to the morning cereal rush.


It's chocolate in a "take anywhere can ",quick , convenient and taste better than any cereal's on the market , and automaticbody's protein full's you up not out, giving you the nutrition and energy to get through your busy day.   ---

www.bodybydoug.org

Weight-Loss made easy, click HERE

helping you reach your absolutes in an ever changing world.

Women vs Weight-Training

BODYBYDOUG-

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Meeting your Protein needs

     I'm hoping that by now women know that weight-training is not going to result in massive muscle growth like men have.

 Women do have a certain amount of testosterone in their system, just like men carry a certain amount of estrogen in their system.

 However ladies you do not carry enough testosterone in your system ,{ and this is a good thing }, to produce men size muscles. 

Weight-lifting does however firm and tone the body and also helps again brittle bone disease, strengthens the immune system, { and I cannot personnel testify to this}, but helps in child birth.

 I don't want to turn this into an infomerical, but go to www.bodybydoug.net and see what is available to you.

 We have tapes from Jullian, insanity, Zumba ,etc or start your own kettle ball routine.

 Get and keep the body you deserve. With all do respect ladies beat { us men}, at our own game.

 Love ya.

-helping you reach your absolutes in an ever changing world.

Weight-Loss made easy, click HERE

http://www.solutionstotheagingprocess.com

Green Tea,Weight-loss and Testosterone

BODYBYDOUG-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com

     Green tea has a calorie consuming effect within the body, but green tea also has a positive effect on men's testosterone levels.

The elements found in green tea are various catechin, or polyphenol compounds, and studies show that older individuals who consume four cups a day are less frail.

 Green tea extract can also have an effect on our hormones, in men green tea  extract can block the activity of aromatase, the enzyme that converts androgen's, such as testosterone into estrogen.

 {If you wonder by I'm telling you this it's because testosterone is the hormone largely responsible for the SEX DRIVE IN MEN.}

  Other studies show that green tea extract may inhibit {5-alpha reductase}, which converts testosterone into DHT.  DHT is linked to male pattern baldness, acne, enlarged prostate and prostate cancer.

     For best results with your testosterone levels-stop smoking,loss weight,limit alcohol, exercise and drink green tea.

www.bodybydoug.org

Weight-Loss made easy, click HERE

helping you reach your absolutes in an ever changing world.

The Workout Continues Week4 Day#3

BODYBYDOUG-

http://www.bodybydoug.org

http://ww.bodybuildingsolutions101.com

     In today's hurry up world it may seem impossible to get in a two hour workout, but if you're looking for the ultimate in workouts and to get into incredible shape than this series of workouts is for you.

 Meeting all of the standards of today, you will pack on muscle, build your cardio as if you were doing cross-fit or running, and drop any excess weight to become the shredded beast you want to see in the mirror.

 It would be advisable to take a break mid way and take in 30 grams of protein.

 With the first week of this series being fairly, { and I use the term loosely }, easy in the progressive weeks to follow some of the multiple squatting routines will have you literally crawling out of the gym.

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

1/Barbell Squat-

10reps@70%--4reps@80%--5reps@75%--3reps@85%--2reps@90%--5reps@75%--4reps@85%--3reps@90%

2/Dumbbell Curl-I prefer seated

12reps@60%--8reps@75%--10reps@70%--6reps@80%--5reps@85%--5reps@85%--5reps@85%-5reps@85%

3/ Barbell Bent-over Rowing

6reps@80%--5reps@85%--3reps@90%--5reps@80%--3reps@90%--5reps@85%--6reps@80%--3reps@90%

4/Barbell Incline Bench press-

10reps@70%--6reps@80%--2reps@90%--5reps@85%--2reps@90%--8reps@75%--2reps@90%--2reps@90%

5/ Do your 80 sit-ups


6/ Push-ups-18reps--14reps--18reps--14reps--18reps--14reps--18reps--14reps-

if you have managed to do this series of workouts then congratulations , you are the MAN.

http://www.bodybuildingsolutions101.com

 

The Workouts Continue-Week4 Day#2

BODYBYDOUG-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com




     In today's hurry up world it may seem impossible to get in a two hour workout, but if you're looking for the ultimate in workouts and to get into incredible shape than this series of workouts is for you.

 Meeting all of the standards of today, you will pack on muscle, build your cardio as if you were doing cross-fit or running, and drop any excess weight to become the shredded beast you want to see in the mirror.

 It would be advisable to take a break mid way and take in 30 grams of protein.

 With the first week of this series being fairly, { and I use the term loosely }, easy in the progressive weeks to follow some of the multiple squatting routines will have you literally crawling out of the gym.

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

1/ Barbell Curl-

12reps@60%--12reps@65%--10reps@70%--8reps@75%--4reps@80%--10reps@60%--8reps@70%--4reps@80%

2/Barbell Squat/Wave Squat/Barbell Squat-THIS IS GOING TO HURT

10/20/10reps@50%--10/20/10reps@60%--8/15/8reps@75%--10/20/10reps@60%--8/15/8reps@70%--10/20/10reps@65%--6/15/6reps@75%--     

5/10/5reps@80%

3/Squat Push-press-

10reps@65%--8reps@75%--10reps@70%--6reps@80%--10reps@65%--8reps@75%--10reps@70%--6reps@80%

4/ Dumbbell Routine#2-Upright Row/ Bicep curl/ Overhead press/Hammer curl/ Squat push-press/ Upright Row
6reps@50%--6reps@60%--6reps@55%--6reps@60%--6reps@65%--6reps@70%--6reps@60%--6reps@70%

5/ Do your sit-ups


6/ Dips- again 10reps for 8 sets

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The Workout Continues-Week4 Day#1

BODYBYDOUG-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com




     In today's hurry up world it may seem impossible to get in a two hour workout, but if you're looking for the ultimate in workouts and to get into incredible shape than this series of workouts is for you.

 Meeting all of the standards of today, you will pack on muscle, build your cardio as if you were doing cross-fit or running, and drop any excess weight to become the shredded beast you want to see in the mirror.

 It would be advisable to take a break mid way and take in 30 grams of protein.

 With the first week of this series being fairly, { and I use the term loosely }, easy in the progressive weeks to follow some of the multiple squatting routines will have you literally crawling out of the gym.

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

1/ Dumbbell Squat to Upright Row-

10reps@70%--8reps@80%--10reps@70%--8reps@75%--6reps@80%--4reps@85%--6reps@80%--4reps@85%

2/Dumbbell Push-press{Military press}

10reps@70%--8reps@80%--8reps@70%--5reps@85%--6reps@75%--5reps@85%--6reps@80%--5reps@85%

3/ Barbell Squat

10reps@60%--10reps@70%--6reps@80%--10reps@65%--3reps@85%--6reps@80%--3reps@85%--3reps@85%

4/Dumbbell Incline Press

10reps@70%--8reps@75%--6reps@80%--6reps@80%--4reps@85%--4reps@85%--6reps@80%--4eps@85%


5/Wide Grip Pull-Ups-10reps for 8 sets


6/ Do your sit-ups-


http://www.bodybuildingsolutions101.com

The Workouts Continue-Week3-Day3

BODYBYDOUG-

http://www.bodybydoug.org

http://ww.bodybuildingsolutions101.com

     In today's hurry up world it may seem impossible to get in a two hour workout, but if you're looking for the ultimate in workouts and to get into incredible shape than this series of workouts is for you.

 Meeting all of the standards of today, you will pack on muscle, build your cardio as if you were doing cross-fit or running, and drop any excess weight to become the shredded beast you want to see in the mirror.

It would be advisable to take a break mid way and take in 30 grams of protein.

 With the first week of this series being fairly, { and I use the term loosely }, easy in the progressive weeks to follow some of the multiple squatting routines will have you literally crawling out of the gym.

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

 


1/ Squat Push-press

10reps@60%--10reps@70%--6reps@80%--10reps@65%--10reps@75%--10reps@70%--6reps@80%--4reps@85%

2/ Barbell Squat to a Calf Raise

12reps@60%--10reps@75%--10reps@70%--10reps@80%--10reps@85%--10reps@80%--10reps@80%--10reps@85%

3/Barbell Bench Press

10reps@70%--6reps@80%--3reps@90%--8reps@75%--6reps@80%--3reps@90%--6reps@80%--3reps@90%


4/Barbell Routine#1-Upright Row/ Squat push-press/ Good Morning/ Bent-over Row/ Bicep Curl/ Upright Row


6reps@55%--6reps@60%--6reps@65%--6reps@70%--6reps@55%--6reps@60%--6reps@65%--6reps@70%


5/ Do your sit-ups


6/ Chin-ups 10reps for 8sets-

added note is I still have a hard time doing chin-ups, due to my weight still being heavy-so you can do chin-ups on your bench press bar or you can sub with 8 sets of push-ups 14 reps and 18 rep


http://www.bodybydoug.org


http://bodybuildingsolutions101.com

The Workout-The Continuation-Week3 Day#2

BODYBYDOUG-

http://www.bodybydoug.org

http://ww.bodybuildingsolutions101.com






     In today's hurry up world it may seem impossible to get in a two hour workout, but if you're looking for the ultimate in workouts and to get into incredible shape than this series of workouts is for you.

 Meeting all of the standards of today, you will pack on muscle, build your cardio as if you were doing cross-fit or running, and drop any excess weight to become the shredded beast you want to see in the mirror.

 It would be advisable to take a break mid way and take in 30 grams of protein.

 With the first week of this series being fairly, { and I use the term loosely }, easy in the progressive weeks to follow some of the multiple squatting routines will have you literally crawling out of the gym.

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

     CAUTION-you are responsible for what you lift and the amount of weight you use,be careful, have fun.sweat,sweat,sweat!!!


1/Barbell Wave Squat-as described before you do three normal squats, on the 4th you go up on your toes, and on the 5th you jump-of all the routines we have covered so far this is by far the hardest!!!

     30reps@50%--30reps@55%--30reps@60%--25reps@65%--30reps@60%--25reps@65%--20reps@80%--20reps@80%


2/Dumbbell Routine#1-UprightRow/ curl/ Overhead press/ Hammer curls/ Squat push press/ Upright Row

   6reps@50%--6reps@50%--6reps@50%--6reps@60%--6reps@60%--6reps@60%--6reps@70%--6reps@70%


3/ Barbell Upright Row

   14reps@50%--12reps@55%--12reps@60%--12reps@65%--10reps@70%--12reps@60%--12reps@65%--10reps@70%

4/ Barbell Curl
  14reps@50%--12reps@55%--12reps@60%--12reps@65%--10reps@70%--12reps@60%--12reps@65%--10reps@70%


5/ Barbell Routine#2-Upright Row/ Squat push press/ Good Morning/ Bent-Over Row/ Curls/ Upright Row

  6reps@50%--6reps@65%--6reps@50%--6reps@65%--6reps@55%--6reps@70%--6reps@60%--6reps@70%


6/ And as always when you least want to do them 80 sit-ups-

www.bodybydoug.org

http://www.bodybuildingsolutions101.com

Working-Out--The Continuation--Week 3 Day 1

BODYBYDOUG-

http://www.bodybydoug.org

http://ww.bodybuildingsolutions101.com


     In today's hurry up world it may seem impossible to get in a two hour workout, but if you're looking for the ultimate in workouts and to get into incredible shape than this series of workouts is for you. Meeting all of the standards of today, you will pack on muscle, build your cardio as if you were doing cross-fit or running, and drop any excess weight to become the shredded beast you want to see in the mirror. It would be advisable to take a break mid way and take in 30 grams of protein. With the first week of this series being fairly, { and I use the term loosely }, easy in the progressive weeks to follow some of the multiple squatting routines will have you literally crawling out of the gym.

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

Here we lift again-you are responsible for the amount of work you do, and as always have fun,work hard and be safe.  Safety first means that the first exercise listed I will only do on a machine, as we have mentioned many times before nothing behind the neck.

     1/Overhead Barbell Extensions-please seat and use a machine or at least support your neck and spine
     14reps@40%--12reps@50%--8reps@60%--12reps@50%--10reps@55%--8reps@60%--10reps@50%--4reps@80%


     2/Barbell Upright Row

    12reps@65%--10reps@70%--8reps@75%--6reps@80%--8reps@75%--8reps@75%--6reps@80%

    3/ Skullcrusher-given that name for a reason-be careful

   10reps@30%--10reps@40%--10reps@50%--10reps@60%--6reps@70%--8reps@60%--8reps@60%--6reps@70%


    4/ Barbell Squat Jump- by now this must be every bodies favorite exercise-giggles  -if the bar hurts your neck or shoulders  duct-tape an old pillow around the bar 

   8reps@50%--8reps@55%--8reps@60%--8reps@65%--6reps@70%--4reps@75%--6reps@70%--4reps@75%


    5/ Barbell Incline press

  10reps@70%--10reps@70%--6reps@80%--6reps@80%--8reps@75%--8reps@75%--6reps@80%--4reps@85%


   6/-Do your Sit-ups-

www.bodybydoug.org

http://www.bodybuildingsolutions101.com

The "Man-up Punk" Workout-Week2-Day3

BODYBYDOUG-

http://www.bodybydoug.org

http://www.BodybuidingSolutions101.com


     In today's hurry up world it may seem impossible to get in a two hour workout, but if you're looking for the ultimate in workouts and to get into incredible shape than this series of workouts is for you.

 Meeting all of the standards of today, you will pack on muscle, build your cardio as if you were doing cross-fit or running, and drop any excess weight to become the shredded beast you want to see in the mirror.

 It would be advisable to take a break mid way and take in 30 grams of protein.

 With the first week of this series being fairly, { and I use the term loosely }, easy in the progressive weeks to follow some of the multiple squatting routines will have you literally crawling out of the gym.

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

     1/ Bent-Over LAteral Raise-you can sit at the end of your bench and do this exercise

   12reps@60%--12reps@60%--6reps@80%--6reps@80%--12reps@65%--12reps@65%--4reps@85%--4reps@85%--10reps@70%--4reps@85%


    2/ Barbell Upright Row


   12reps@60%--10reps@70%--10reps@70%--8reps@75%--6reps@80%--8reps@75%--8reps@75%--5reps@85%


     3/ Barbell 1/2 Squat to a Overhead Press-with these I always do front squats{ even though you use lighter weight},because if you press upwards from the weight behind your head you put the shoulder joints in a unsafe position.


   14reps@50%--10reps@70%--12reps@60%--6reps@80%--10reps@70%--6reps@80%--8reps@75%--4reps@85%


    4/ Barbell Squat


     10reps@60%--10reps@60%--4reps@85%--10reps@70%--4reps@85%--10reps@60%--10reps@70%--4reps@85%


    5/ Dumbbell Routine #1-6reps each starting with upright row-curls-overhead press-hammercurls-squat push/press-high snatch

    6reps@50%--6reps@70%--6reps@50%--6reps@50%--6reps@70%--6reps@80%--6reps@60%--6reps@70%

   6/now do your 80 sit-ups-

-www.bodybydoug.org

http://www.BodybuildingSolutions101.com

The "Man-up Punk" Workout-Week2 Day2

BODYBYDOUG_

http://www.bodybydoug.org

http://www.BodybuildingSolutions101.com



     In today's hurry up world it may seem impossible to get in a two hour workout, but if you're looking for the ultimate in workouts and to get into incredible shape than this series of workouts is for you.

 Meeting all of the standards of today, you will pack on muscle, build your cardio as if you were doing cross-fit or running, and drop any excess weight to become the shredded beast you want to see in the mirror.

It would be advisable to take a break mid way and take in 30 grams of protein.

With the first week of this series being fairly, { and I use the term loosely }, easy in the progressive weeks to follow some of the multiple squatting routines will have you literally crawling out of the gym.

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

1/ Barbell Bent-over Row

   14reps@50%--12reps@60%--14reps@55%--12reps@65%--12reps@60%--10reps@70%--10reps@60%--10reps@70%


2/ Seated Barbell or Dumbbell Overhead Press-

   14reps@50%--14reps@50%--14reps@55%--14reps@55%--12reps@60%--12reps@60%--10reps@65%--10reps@70%


3/ Front Raise-again whatever you are comfortable with barbell or dumbbells

   16reps@40%--14reps@45%--14reps@50%--12reps@55%--10reps@60%--10reps@65%--12reps@60%--10reps@70%


4/ Barbell Squat-Barbell Jump Squat-Barbell Squat-an example-the numbers show {10/30/10}-the first 10 are regular squats-the 2nd number is jump squats which are 3 regular squats on the 4th you go up on your toes for a calf raise, and on the 5th you jump into the air-to a count of 30-than you do 10 regular squats-I myself have yet to do all 8 sets.

   10/30/10reps@50%--10/30/10reps@55%--10/20/10reps@60%--10/30/10reps@50%--10/30/10reps@55%--10/20/10reps@60%--8/15/8reps@65% --8/15/8reps@70%


5/Dumbbells Step-ups/Squat Push/Press-the first number is how many step-ups you do-the second number involves squat /overhead raises


    14/6reps@50%--14/6reps@55%--14/6reps@55%--12/6reps@60%--12/6reps@60%--12/6reps@65%--10/6reps@65%--10/6reps@70%


6/ Do your sit-ups-

www.bodybydoug.org


http://www.BodybuildingSolutions101.com

The"Man-up Punk"Workout-Week2-Day1

BODYBYDOUG_

http://www.bodybydoug.org

http://www.BodybuildingSolutions101.com

     In today's hurry up world it may seem impossible to get in a two hour workout, but if you're looking for the ultimate in workouts and to get into incredible shape than this series of workouts is for you.

 Meeting all of the standards of today, you will pack on muscle, build your cardio as if you were doing cross-fit or running, and drop any excess weight to become the shredded beast you want to see in the mirror.

 It would be advisable to take a break mid way and take in 30 grams of protein.

With the first week of this series being fairly, { and I use the term loosely }, easy in the progressive weeks to follow some of the multiple squatting routines will have you literally crawling out of the gym.

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

     In week 2 we start to take it up a notch, and again go at you're own pace, lifting is your responsibility, and by all means enjoy the sweat.


1/ Dumbbell Curl-and you can perform this in an incline seated position


   14reps@50%--12reps@55%--12reps@60%--10reps@65%--10reps@70%--8reps@75%--8reps@75%--8reps@75%


2/ Barbell Jump Squat-large amount of weight here go easy on the way down and watch your form


    8reps@50%--8reps@50%--8reps@50%--6reps@60%--6reps@60%--6reps@60%--4reps@70%--4reps@70%


3/Squat Push/Press-again hold the dumbbells at shoulder height,do a squat and then a lateral press


  10reps@60%--10reps@65%--10reps@70%--8reps@75%--10reps@70%--8reps@75%--6reps@80%--6reps@80%


4/ Barbell challenge #1-you do 6 reps in arow for all 7 exercises-can anyone say cardio?--Upright row-Pull Snatch--Squat Push/Press--Good Morning--Bent-Over Row--Standing Curl--Upright Row


    6reps@50% for 4 sets--6reps@60% for 4 sets


5/Dumbbell Lateral Raises


   16reps@40%--14reps@45%--14reps@50%--12reps@55%--10reps@60%--10reps@65%--10reps@70%--6reps@80%


6/ Do your sit-ups


The challenges are hard and there will be more to come- they do build strenght and endurance-www.bodybydoug.org
http://www.BodybuildingSolutions101.com


    

The"Man-up Punk" workout- Day 3

BODYBYDOUG-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com

     In today's hurry up world it may seem impossible to get in a two hour workout, but if you're looking for the ultimate in workouts and to get into incredible shape than this series of workouts is for you.

Meeting all of the standards of today, you will pack on muscle, build your cardio as if you were doing cross-fit or running, and drop any excess weight to become the shredded beast you want to see in the mirror.


 It would be advisable to take a break mid way and take in 30 grams of protein.

 With the first week of this series being fairly, { and I use the term loosely }, easy in the progressive weeks to follow some of the multiple squatting routines will have you literally crawling out of the gym.

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

1/ Barbell Curl
   12reps@60%--12reps@65%--12reps@65%--10reps@70%--10reps@65%--8reps@75%--8reps@75%--8reps@75%


2/ Dumbbell Push/Press-in this exercise you hold the dumbbells shoulder high-press up and bring them down as you do a squat

   12reps@60%--12reps@60%--12reps@65%--12reps@65%--10reps@70%--10reps@70%--8reps@75%--6reps@80%


3/ Incline Dumbbell Press

   12reps@60--6reps@80%--12reps@60%--6reps@80%--12reps@60%--6reps@80%--12reps@60%--6reps@80%


4/ Barbell Jump Squat- with this exercise you do 3 normal squats--on the 4th squat you go up on your toes--and on the 5th squat you jump into the air

   30reps@50%--30reps@50%--30reps@50%--30reps@60%--30reps@55%--20reps@65%--30reps@55%--20reps@65%


5/ Barbell Upright Row-if your a/c joint bothers you like mine does switch the exercise or light weight on a machine

   12reps@65%--10reps@70%--12reps@65%--8reps@75%--10reps@70%--6reps@80%--10reps@70%--4reps@85%


6/-Do your sit-ups

This concludes week 1 and if you think this was easy, with the coming week we have multi moves which will call on your cardio-www.bodybydoug.org

The "man-up Punk" Workout-Day 2

BODYBYDOUG_
http://www.bodybydoug.org
http://www.BodybuildingSolutions101.com



     In today's hurry up world it may seem impossible to get in a two hour workout, but if you're looking for the ultimate in workouts and to get into incredible shape than this series of workouts is for you.

 Meeting all of the standards of today, you will pack on muscle, build your cardio as if you were doing cross-fit or running, and drop any excess weight to become the shredded beast you want to see in the mirror.

 It would be advisable to take a break mid way and take in 30 grams of protein.

With the first week of this series being fairly, { and I use the term loosely }, easy in the progressive weeks to follow some of the multiple squatting routines will have you literally crawling out of the gym.

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

Remember you're responsible for your safety during a workout--same rule apply based on the % of maximum one lift.


1/-Lat Pulldown or Bent-Over Rowing

    14reps@50%--14reps@50%--14reps@50%--12reps@60%--12reps@60%--12reps@60%--1oreps@70%--10reps@70%


2/Barbell or Dumbbell Overhead Press
   14reps@45%--10reps@60%--12reps@50%--10reps@60%--14reps@45%--10reps@60%--12reps@50%--10reps@65%


3/Bicep Curl
   14reps@40%--14reps@45%--14reps@50%--12reps@55%--12reps@60%--10reps@65%--10reps@65@--8reps@70%


4/Barbell Squat

    10reps@40%--10reps@60%--10reps@45%--10reps@65%--10reps@50%--10reps@70%--10reps@50%--10reps@70%


5/ Bench Press Fly's-can by done on a ball also

    16reps@35%--16reps@40%--14reps@45%--14reps@50%--14reps@55%--12reps@60%--10reps@65%--10reps@65%


6/ And again 80 sit-ups in groups of 10


One more day this week-www.bodybydoug.org
http://www.BodybuildingSolutions101.com