More Back Please

Bodybydoug-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com

    We continue with the third and final installment for back workouts in this series, but there will be other series, I'm sure, down the road. 

These are all pretty old school workouts, produced to be done mostly at home, because why-I hate the gym-but enough of my hangups.

 Putting on muscle is putting on muscle and just about anything works as long as you mix it up a little and actually do the workouts

. Motivating yourself and taking the time to meditate on what you desire can be as big a challenge as doing the lifting.

 But remember studs and studette's you are bodybuilders, and bodybuilders are made up of a different mindset.



     The first routine is designed to increase your strength levels and it centered around the barbell deadlift. 

Work your way down to a single rep on this lift, pyramiding up the weight on each set. 

 Striving for incremental strength increases workout to workout.

 The second routine is design to move stubborn back muscles into growth by shocking them. 

It's design to hit the back from different angles and bring on muscle failure through compound set. 

Have fun be safe and grow, grow, grow.


Power through the Lift-


Deadlifts---6 sets@ 12,10,8,6,4, and 1 reps

Bent-Over Barbell Row---4 sets@ 10,8,8, and 6 reps

Reverse Grip Pulldown---3 sets@ 10,8, and 8 reps

Good Morning---3 sets@ 10 reps-caution needs to be taken on your form and watch the amount of weight you use


Switching it Up-

Weighted Pull-Ups---30 reps

One Arm Machine Row---4 sets@ 12 to 15 reps

Bent-Over Reverse Grip Row---4 sets@ 6 to 8 reps

superset with

Close Hammer Grip Pulldown---4 sets@ 12 to 15 reps

Good Morning---3 sets@ 10 reps

Muscle up and order your Protein here!!!!!

http://www.bodybuildingsolutions101.com

 

"Steroids and the Bodybuilder"

BODYBYDOUG-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com

Hormone free Protein, click HERE

Meeting your Protein needs

     You know I like to jump into every once in a while and the subject of steroids is no different.

 I'm not actually against the use of "roids" so lets just look at some facts.If you use "roids" or are about to we all know some basics-heighten aggression,acne, shrinking of the testicles.

 I remember a guy that was totally obsessed with his body-image to the point I believe of insanity, he was using some type of testosterone, injecting twice a day. 

His wife couldn't put up with it anymore because the" side effect ", was they were having sex 4 times a day and he wanted more and she wanted much less.


     If you're injecting "roids" there always the possibility that you can hit a nerve causing intense prolonged pain or even paralyzes, and if you're taking them orally the liver has to filter them twice before they're broken down enough to be used by the body.

 Either way the internal damage to your body "aka" the liver can cause permanent damage. 

This is why you cycle "roids", you use for example 8 weeks and then you go on a cleaner to detoxify your liver.


     I did take oral "roids" for a while only to learn later on that they were not true steroids, { if I believe the young punk where I use to buy my protein }, and I'm still not sure I do believe

him. I've also taken a number of pro-hormones, which some say are not steroids, and yet others say that's just a fancy word for steroids, WHO CAN YOU BELIEVE, and it's even more confusing because with the pro-hormones you need to cycle them just like "real roids".


     Like I've said before, with supplements you need to read the labels and do your research. Don't just believe everything the guy  at your local supplement store is saying, he may have been hired three weeks ago.


     The media throws the word 'steroids' around somewhat incorrectly.

 In most media stories the more correct term would be 'performance enhancing drug' or even 'physique enhancing drug'. Let's look at some science-


     The basic scientific definition of the word steroid is as follows:"Any of a large group of fat-soluble organic compounds having as a basis 17 carbon atoms arranged in four rings"This broad definition can include testosterone, estrogen, progesterone, cortisol, bile acids, sterols from plants, and simply cholesterol itself.


     Obviously when we talk about bodybuilding, sports and building muscle we're not talking about 'steroids' in such a broad definition, but instead what is usually being referred to as 'anabolic steroids' specifically.

Adding the word 'anabolic' changes the definition of what we're typically thinking when we hear the word 'steroid' used in popular media.


     Anabolic steroid drugs can be synthetic derivatives of testosterone or simply testosterone itself. Many anabolic steroid drugs are simply testosterone bound to a carrying molecule such as testosterone enanthate (which is now very commonly prescribed for testosterone replacement therapy). 

 The different carrier molecules are typically fatty acids that give the testosterone a time released pattern. Depending on what molecule it is bound to it can

release very quickly within a day, or very slowly over the course of 1-2 weeks.

 Testosterone suspended in water is the fastest as it is absorbed within hours.


     Other types of anabolic drugs are synthetic derivatives of testosterone that do not occur in nature but closely resemble testosterone.

 A notoriously popular drug in this category was Winstrol V .

There are dozens of other kinds that fall into this category of synthetic testosterone derivatives. Most of these drugs can be tested for based on how they affect measurable testosterone in the blood.Other forms are based on different forms of testosterone such as DHT (dihydrotestosterone). 


     So far we're just discussing testosterone and it's derivatives.

 Even though these are all based on testosterone in one form or another each one has it's own characteristic effect on the body and they're all slightly different. 

There are many other physique and performance enhancing drugs on the market like, Insulin Growth Factors, Growth Hormones, Glenbuterol, Anti-Estrogens, Diuretics, and the list goes on and on.


     The point is to make you aware that many athletes, celebrities, and virtually all pro bodybuilders are using some combination or selection of drugs in the list above.

 Given that you can never know what a person is taking, or has taken you should never compare yourself to any magazine model, celebrity or

bodybuilder. 


     Instead, compare yourself to yourself and strive to make improvements to your body.

 Be patient and choose your supplements carefully. 

Try to enjoy the journey, as you meditate on where you're going.


     I understand the allure of the quick fix, to pack on 20 to 30 lbs or even more lean muscle in 12 to 18 months, but with everything and I mean everything that we do there is a consequence to our actions.

 Like the line in  the  Rush song-" even if you choose not to decide you still have made a choice".

http://www.bodybuildingsolutions101.com

   

Women VS Weight Training # 2

BODYBYDOUG-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com

Meeting your Protein needs

   

    Just a note to the women bodybuilders, we know that some men, " ok maybe it's just me", are hung up on body-image, but if you want to see a gender really hung-up on body-image it has to be women, { am I right ladies am I right }.


     As I've mentioned before and it's pretty obvious by now that if you start lifting weights you will not turn into a behemoth, you don't possess the testosterone in a large enough amount to get that big-if you see very muscular women at a bodybuilding contest they've taken "roids", to get that way.


     But, to each their own, I'm more interested in you fighting your natural instincts to compare yourself to other women around you or the one's you view in magazines.

 You know the pictures where they have perfect hair, perfect make-up, and the pictures are air brushed, so that you could never match up to them- and that's done on purpose by the way.


     You were made perfect in his image, whether you feel it or not. You need to take time in your busy day to meditate on the fact that you are valuable,  and that strong women make strong families, that you are capable of achieving the thing you personally set out to do.

 Yes, we exercise for a number of reasons, but we need to have joy in our good health. If you want to be a size 2 then go for it, but if you're healthy and happy at a 10 then maintain that size and stop comparing yourself to a body-image you may never achieve.

FIND YOUR SELF-WORTH, and yes you have self-worth you are valuable.


     I'm going to step out of my comfort zone or my area of expertise a bit, but we need to bring a sense or reality of self-RESPECT back to women.

 For far to long now Hollywood-tv-media in general has been having far to much power over your decisions. 

They're constantly telling you things at aren't good for your health, and all we have to do is look at the new sexual disease that women are suffering from to realize that "media" doesn't have a

glue. The best word you can say is no. Take back your freedom and take back your RESPECT, you are valuable.-

Get a jump on Weight-Loss, click HERE

http://www.solutionstotheagingprocess.com

     

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

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

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-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com


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 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

http://www.bodybuildingsolutions101.com

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

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-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

The "Man-up Punk" Workout--Day1-Week 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/-Barbell Upright Row-the first number represents reps and the number below it represents the percentage of weight
   14reps@55%--14reps@55%--12reps@60%--12reps@60%--12reps@60%--12reps@60%--1oreps@70%--10reps@70%


2/Hammer Curl

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


3/Bench Press

   14reps@50%--12reps@60%--10reps@65%--10reps@70%--12reps@60%--10reps@60%--10reps@65%--6reps@75%


4/Barbell 1/4 Squat Calf raise-{  just what it sounds like-you do a 1/4 squat and come up onto your toes for a calf raise }

     10reps@60%--10reps@60%--10reps@60%--10reps@70%--10reps@70%--10reps@70%--10reps@60%--10reps@70%


5/Dumbbell Kickbacks

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


6/ Do 80 sit-ups in bunches of 10-do a variety--10-crunches--10 jack knifes--10 hip raises etc.

http://www.bodybuildingsolutions101.com