At The Next Football Comdine Be Faster and Stronger

Are You More Explosive, Faster and Stronger Than Your Competition? Stand Out At The Combines and Impress College Football Coaches

• 40-Yard Dash
• Vertical Jump
• 185lbs Bench Press
• Broad Jump
• 5-10-5 Shuttle (20 yard shuttle)
• 3-Cone Drill (L-Drill)
• Technique Training
• Strength Training

MASTERING THE COMBINE TESTS

Vertical Jump | A test of power
Training components:
• Increased ground force production
• Triple extension of the ankles, knee’s and hip
• Muscle tendon – stretch reflex
• Reach techniques through plyometric training
Average jump improvement is 2 inches.
40 yard dash | A test of power and speed
Training components:
• Stance
• Starting power
• Acceleration phase
• Top speed
• Arm swing
• Stride length and frequency
• Maximum velocity phase
Average decrease in time is .10 – .25 seconds.
Pro Shuttle | A test of agility & change of direction
Training components:
• Starting technique and power
• Proper acceleration
• Reducing deceleration time
• Change of direction
Average decrease in time is .30 – .50 seconds.
L-Cone | A test of agility & change of direction
The component’s include:
• Speed
• Quickness
• Change of direction
Average decrease in time is .25 – .5 seconds.
185 Bench Press Rep | A test of strength &
endurance.
Average increase is 7 repetitions.

   The Combine is considered the ultimate job interview for a football player. College coaches use game tapes and combine results to evaluate prospects. This is your opportunity to improve your Combine 360 Ranking, SPARQ score and add a star to your Rivals.com ranking.   Contact Underground Fitness @
undergroundfitness09@yahoo.com or Cell Phone 270-210-2345 To Take Your Game To The Next Level.

Women Shock Your Body and Metadolism

“It’s a daily struggle.  Day in and day out it seems like no matter what you do, you just can’t win. It’s discouraging.  It’s demoralizing.  Yes, I’ve tried exercise.  Yes, I eat healthy.  But – no – matter – what – I just can’t lose the weight.  I want to feel sexy & attractive.  I want to be fit & healthy.  I want to be athletic & have energy again.  It’s frustrating, I’m tired and depressed.  What am I doing wrong?!?”    

    The basics are as follows:
        1.) Drink plenty of water each day: I suggest you drink 1/2 your body weight in ounces for best results. So, if you weight 190 pounds, drink 95 ounces, etc.
        2.) Get 8 hours of sleep: Your body needs rest in order to properly metabolize fat.
        3.) Increase your metabolism: To REALLY speed up belly fat loss, your metabolism must be raised to the maximum level for maximum results. I recommend that you naturally boost your metabolism with a diet based around proper nutrition and increasing your fat burning hormones.
        4.) Get 100% proper nutrition: Please, stay away from fad dieting (low carb, low fat, etc.). These types of programs are based around improper nutrition and will end up slowing your metabolism down. Focus on getting ALL types of nutrients in your diet to prevent your body from slowing down.
Okay, now the following step will melt away your stubborn belly fat with ease!
       My friend, instead of doing the same old boring "not a drop of sweat" exercises, increase the intensity of your workouts to "shock" your body. When you shock your body, your metabolism will soar  to the maximum peak!
     (For example, instead of walking on the treadmill for 45 minutes, do H.I.I.T high intensity interval training. This means you will go with a high intensity setting for let's say 3 minutes, and then drop down to a low setting for 2 minutes, and then repeat the process for up to 20 minutes.)
   This type of workout will not only accelerate fat loss and keep your metablism guess whats next , it's also shorter and more fun to do which helps with a families busy schedules.

Athletes 5 Tips For Power

1. Dismissing Body Weight Training: Strength focused programs often neglect body weight training—a costly mistake.

Gains in absolute strength are important—they are the main focus. But they can’t be at the expense of body composition. Body fat must be kept in check.

Body weight exercises, such as push-ups and pull-ups, are great for monitoring body composition and relative strength. If your bench goes up, but you can’t doas many pull-ups, you know that there’s a problem.

Body Weight Training is a key element to developing relative strength which is critical for sports performance and overall health!

 

2. The Rep Only Mindset: Three sets of ten were drilled into our heads. It’s been that way since we’ve picked up our first barbell. We can remember the days of picking up a Muscle and Fitness Mag, grabbing a jug of Weider Protein from Wal-Mart and slinging dumbbells at the YMCA. These days are gone.

Don’t mistake what we say, hypertrophy is important. Building true strength, however, requires higher... intensities and utilization of low rep ranges. Max effort training is a great example.

Strength is mainly a neural adaptation, not a muscular adaptation. To prime the nervous system, and build true strength, low rep and max effort training is necessary.

In order to build maximal strength you need to add in some max effort exercises into your routine!

 

 

3. Shutting Off The Power: Power training enhances strength (ever hear of the dynamic effort method?). Like strength, power is the product of fine tuning the nervous system. Reaching optimal strength levels requires power training and development.

A good reference point is a sticking point for a given lift. Let’s say your deadlift sticking point is at your knees. Building deadlift power by including... dynamic effort deadlifts in a program will alleviate the sticking point.

Without power training, sticking points becoming increasingly difficult to overcome.

 

4. Dismissing De-Loads: Training week after week, month after month at the same volume will wear on your body—resulting in an overtaxed nervous system and soft-tissue that won’t recover. Planning de-load weeks is a crucial pre-emptive strategy to avoid over-training. Sometimes a step back is required to take a step forward.

5. Skipping the Preparation Phase: The anticipation of huge gains sometimes is... sometimes too much for folks. In haste, they jump into the middle of a program without completing the preparation phase.

Overlooking the preparation phase of any program is detrimental to performance during the later phases. It’s named preparation phase for a distinct reason — the design and execution enhances the adaptations of future training.

Those strength gains you couldn’t wait for might not be waiting for you if you put the kibosh to good preparation.

Many people also tend to forget to build strong foundation with very basic movements such as uni-lateral lower body work. Many single leg exercises can really aid in stability and increased performance out on the field.

Including dynamic work with a barbell, performing jumping exercises for the upper and lower body, as well as including full body explosive movements in your program can drastically improve your performance on many lifts and athletic endeavors.

Women And Family's Take Charge Of Your Life Boot Camp Style

    Boot camp workouts are efficient because you work your entire body-- heart and muscles--by going from one exercise to another with no rest. The workouts involve calisthenics like pushups, jumping jacks, crunches and other body weight exercises...the difference lies in the intensity. In boot camp, your challenge is to take your body to its limit. You work, you sweat and, best of all, you burn calories like crazy.
Boot camp workouts are:

• A great way to burn lots of calories.
• Efficient - you work your whole body in a short period of time.
• Fun - each exercise is different so you don't get bored.
• Easy to fit in to a busy schedule - You can do it anywhere with little equipment.
• As challenging as you want them to be.

   
   Boot Camp @ Underground Fitness is bringing sexy back. This is the fast track to healthy weight loss, rigorous exercise, and most importantly; accountability. We’re here to help you meet and beat your goals, coaching and encouraging you every step of the way. Part of our program includes learning a healthy nutritional lifestyle; one that doesn’t include starving yourself to lose weight. We evaluate routines and make recommendations that fit in with your schedule. Follow along for 4 weeks and you’ll feel so good; you may be sorry that Boot Camp is over. Fear not though, you can sign up for recurring sessions as we're confident you'll enjoy the dramatic results and changes your body will experience.


 If you are interested please contact me @ undergroundfitness09@yahoo.com and we togather can start you and your family on the way to a heathier lifestyle.

Women Get Your Bodies Back

   No, success in dieting for fat loss for many women who want to lose weight is often more dependent on filling the need to satisfy the taste buds, calm the mental battle that deals with the thought of deprivation, boredom, habits, and so many other little things.

  
   Calories in, calories out. We’ve been told that dropping pounds or maintaining our weight rests solely on this simple equation. Wrong! “In reality, not all calories are created equal,” says dietitian Ashley Koff, RD, a coauthor of Mom Energy and a FITNESS advisory board member. “Quality is just as important as quantity.” Here’s why: Munching two 100-calorie packs of cookies for your midmorning snack gives you a total of two to three servings, or about 36 grams of carbs, and very little protein. Your body uses just 15 to 20 of those grams of carbs for energy, and unless you’re highly active, it will probably store the rest, Koff explains. As a result, you end up gaining weight rather than losing it.
    Stop the calorie obsession and focus more on balancing your nutrients. “Every time you eat, aim for ­unlimited amounts of nonstarchy vegetables and one serving each of carbs — whole grains, fruits, or starchy vegetables, like carrots and corn — protein, and healthy fat,” Koff says. Consuming foods in every category gives your body a steady supply of energy all day with no fattening side effects. So instead of cookies for your prelunch snack, nosh on an apple and some nuts or vegetables and a little dip made from low-fat Greek yogurt.
 
  
    Some of us have done away with breakfast, lunch, and dinner in favor of the six small meals many experts tout as the key to staving off hunger and losing weight. But this strategy can easily backfire if small meals creep into traditional-size ones or turn into all-day snacking. The trouble is, when you’re nibbling a little bit here and there, it’s hard to keep track of how much you’re putting away. “Plus if you’re not getting full at any given time, it sets you up to consume even more overall. There’s something psychologically and physically satisfying about eating a complete meal and having that truly full feeling rather than just taking the edge off your appetite every hour or two,” says Marjorie Nolan, RD, a spokesperson for the Academy of Nutrition and Dietetics. At meals, it’s typical to have several different dishes, but grazers may munch on just one thing, like pretzels. That means you can down a whole bag and still walk away unsatisfied, Nolan explains.
Instead of picking at food all day, shoot for three meals and two snacks or five mini meals. Be sure to combine a few tastes and textures at each sitting, like carrot sticks and whole wheat crackers dipped in hummus, or half a sandwich. Plan small meals in advance so you aren’t tempted by — or stuck with — whatever open bag happens to be within reach. And write down what you eat so you keep tabs on just how much you’re consuming.

Warmup and Workout Upper body

The warm up

SMR w/ Lax Ball & Foam Roller (upper back/lats/pecs)

Sleeper Stretch x 20sec each arm

Supine on Foam Roller "Snow Angels" (palms up) x 10

Kneeling Side-to-side Pec Stretch x 5 each side

Lying "Y-Handcuffs" x 10

Push-up Plus x 15

Mini Band Face Pull + External Rotation x 10

Underhand Mini Band Pull-aparts x 15

Mini Band "Shoulder Dislocations" x 10

Lat Stretch x 20sec. each side

3-Way Shoulder "Drop-Catch" Neural Activation Series x 5 reps each way

The Workout

1. 3-Board Bench Press: *5 sets of 3 reps 

*Last 2 sets were performed with 102% of bench press 1RM. 

2A. Weighted Push-ups, neutral hand positioning (80lbs. chain on back): 15, 15, Max Reps

2B. Underhand Mini Band Pull-aparts: 35, 35, 30

3A. Bent-over DB Rows (heavy): 3 x 8 each arm

3B. Jungle Gym Face Pull + External Rotation: 3 x 12

4A. Single Arm Dumbell Shrugs (non-working hand behind back): 3 x 8, hold each contraction for 2sec.

4B. Side-Lying Lateral Raise on Incline Bench (w/ Fat Gripz): 3 x 12 each arm

5. *Heavy Sledgehammer Tire Chops: 4 x 8 each side

*These are performed with a custom-made 35lb. sledgehammer.

Your core is your new weightlifting belt

 I'm not opposed to the use of belts during max-effort sets of squats and deadlifts, but most people wear them way too much. This is a huge mistake; it's also one of the reasons so many gym rats can display their strength while in the gym, yet they are worthless when it comes to real-life activities outside of the gym (such as moving a couch). This is because they don't have the core strength to "transfer" the strength of their limbs! The most functional way to strengthen your core is to learn how to brace when lifting without a belt. This will do more for your "abdominal strength" than all the crunches in the world!

Shoes or Straps

Sorry for the lack of post the last couple of days working midnights and changed up my training, video's coming this week.

   The human foot has over 100 muscles and tendons that run through it. Wearing cushioned sneakers is like wearing a cast all day, so the muscles and tendons in your feet become weaker over time. This increases your chances of ankle, knee, hip and low back injury -- a poor sneaker choice will prevent old injuries from healing properly. Training in Vibrams has essentially "uncasted" and helped restore strength, balance and range of motion in his joints.

   No more lifting straps. Lifting straps act as a "cast" to your hands and forearms (similar to the example of cushioned sneakers and your feet.) Straps may help you 'lift more weight' while you're in the gym, but then your grip won't be up to the task during 'real-world' activities or on the athletic field

leave comments and let me no what y'all would like to know or read about



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Conditioning Training

Conditioning is a form of training that enhances stamina and endurance, which are crucial for maintaining strong athletic performance throughout a practice, game or training session. Conditioning develops the body’s ability to meet the energy demands of various sports, both anaerobic and aerobic. Anaerobic activity uses stored energy to power short bursts of intense activity—such as sprinting, jumping or lifting weights—that last approximately 30 to 60 seconds. Aerobic activity uses oxygen to provide sustained performance for longer periods of time, for sports like cross country. Athletes should undergo conditioning tests and participate in conditioning workouts that mimic their sport. Learn how to boost your conditioning with workouts, exercises and drills from today’s top experts and elite athletes.

Crossfit Underground Fitness Style

http://youtu.be/wRBXupz0RxA

New Video 100% Real Work

http://youtu.be/j2jNwV23-4M

Start Slow And Have Fun

   Your first step is to what kind of activities you'd like to do. The trick is to think about what's accessible to you, what fits your personality and what you'd feel comfortable fitting into your life. If you like to go outdoors, running, cycling, hiking or walking are all good choices. If you like the gym, you'll have access to stationary bikes, elliptical trainers, treadmills, rowing machines, stairmasters and more.

   There is no 'best' cardio exercise. Anything that you enjoy and that gets your heart rate up fits the bill. It's not what you do, but how hard you work. Any exercise can be challenging if you make it that way, do something you enjoy. If you hate gym workouts, don't force yourself onto a treadmill. If you like socializing, consider sports, group fitness, working out with a friend or a walking club. Choose something you can see yourself doing at least 3 days a week.

 
  The frequency of your workouts will depend on your fitness level and your schedule. Beginners should start with about 3 non-consecutive days of cardio and work their way up to more frequent sessions. The general guidelines are:

• To maintain current fitness level: 2-4 days a week (at least 20 minutes)
• To lose weight: 4 or more days a week (at least 30 minutes)
• To train for a triathlon: A whole lot.

  
  Once you've gotten used to exercise (and are up to 30 minutes of continuous movement) you can start working on your intensity. How hard you work is a crucial factor in your workout because:

• How hard you work is directly related to how many calories you burn
• Raising intensity is the best way to burn more calories when you're short on time.
• It's an easy part of your workout to change--all you do is work harder
• It's easy to monitor with a heart rate monitor or perceived exertion scale

  The most important thing is  to make it a family event or just have fun.

Resistance Training Live A Healther Life

   Research shows that when properly supervised and prescribed in the light of a persons  history and condition, whether they have cardiovascular disease or not, resistance training increases muscular strength, endurance, independence, and ability to perform a large range of activities. It reduces disability and enhances quality of life. Other benefits include increase in bone mineral density and lean body mass.

   The main recommendations are to make sure when you are embarking on resistance training for the first time:

• Exercise in a rhythmical manner, using a slow to moderate speed that is controlled.
• Exhale on the effort, inhale on the return (eg when doing a shoulder press, exhale when you exert effort to push the weight up, inhale when you relax and bring it down).
• Avoid holding their breath and ensure a full range of motion.
• Alternate between upper and lower body workouts.
• Choose weights and the appropriate number of repetitions per set according to their health status, frailty and age.
• Limit the workout to a single set, 2 days a week.
• Involve the major muscle groups of the upper and lower body: chest press, shoulder press, triceps extension, bicep curl, lat pull-down, lower-back extension, abdominal crunch/curl, quad extension, leg press, leg curl, and calf raise
  

German Volume Traning A Lost Art

   German Volume Training isn't for the faint of heart. Be prepared to train intense and hard. If you're tired of the same old training routine, and want to shock your muscles into new growth, look no further!

 

   

Core Principles of German Volume Training

German Volume Training isn’t rocket science. There’s no elaborate formulas to figure out, and no training techniques to be mastered. GVT is built around three simple, core principles:

1. One Exercise. You perform one exercise per body part. That’s it. Stick with heavier, compound-style lifts that tax major muscle groups. Because you will be performing a limited number of exercises per week, proper exercise selection is critical in maximizing the effects of GVT.
2. 100 Reps. For each exercise, you will be performing 10 sets of 10 reps. Start with 50 to 60% of your one rep max for that lift. Perform as many reps as possible for each of the 10 sets. There is no need to train to failure. Train close to failure. GVT is taxing enough without training to failure. When you can perform 100 total reps, or 10 sets of 10 reps, add 5 pounds to the bar the next time you use the same movement.
3. Rest Pause. You will be resting approximately 60-90 second between sets. There are numerous forms of GVT floating around the Internet, some a variation of Vince Gironda’s 8x8 training, and some with incredibly short rest periods. Resist the urge to lower your rest periods under the 60 second mark. Limiting rest like this will force you to decrease the load. You’re already working with weights slightly above half of your 1RM. It does you no good to use lighter weights then this. For most exercises, a 60 second rest works best. For big, beefy and taxing exercises like the squat, 90 seconds is needed. (And then some!)

                 
     You will also find that on certain exercises, you will lose strength fairly quickly. My strength dives when trying to hammer out sets of overhead presses. I don’t think I’d be able to perform 10 sets of 10 reps with 20% of my 1RM for this exercise.
     Hang in there. Over time, your strength endurance will noticeably increase. Push for one more rep on every set. As long as you focus on progression, the weight will take care of itself.
On the first few sets of an exercise, the weight will feel too light. You’ll start to wonder if you’ve made a mistake. You didn’t. Be patient. By sets 7, 8, 9 and 10, you’ll be in tremendous pain. GVT is very deceiving. On paper it looks too easy. After 2 sets, it feels too easy. After a week of GVT, you’ll be ready to quit the program, and never run it again. It’s tough! But it works!
     

Hypertrophy Workout Change Your Style Up

    It’s time to get insane! Your current workout is boring, and you’re hungry for a change.  You want something that isn’t the same old, same old grind? Well, here you go brothers and sisters of iron. Lock and load, it’s time to rock.
   This is a strength and hypertrophy workout system. You will get strong and big. It will turn weak hardgainers into powerful, muscle gaining machines.  
    Though you will be pushing for more weight on hypertrophy days, the approach is much different. A hypertrophy day set will have you performing 4 sets of each exercise, but with slow, 4 second negatives, and only 30 seconds of rest between sets.
Sets will be mentally tough, intense, and gut-busting. You may just cry out for your momma to help you. The intensity of hypertrophy days will create strength endurance, forcing muscles to strain for a longer time under tension (TUT).
     On hypertrophy days, you goal is to hit a minimum of 6 reps for all 4 sets. This will be insanely tough, and picking the right starting weight is paramount. You will not be able to use heavy weights on these days. I recommend starting with 60% of your one rep max. You may have to tweak this weight, depending on how well your body “enjoys” hypertrophy day.
So, to recap, on hypertrophy days you will:

• Perform 4 sets of each exercise
• Every rep will be performed with a slow, 4 second controlled negative
• Rest 30 seconds between each set of the same exercise (rest-pause)
• Rest 3-5 minutes between different exercises
• When you can perform a minimum of 6 reps for all four sets, increase the weight for that exercise by 5 pounds

Example of the work out 2 weeks (blue is highlighted so you can see the exercise)

Day 1: Back – Savage 4x4

• Deadlift 4x4
• Good Mornings 4x4
• Yates or BB Rows 3x6 (rep work)
• Low Pulley or T-bar Rows 3x6 (rep work)

Day 2: OFF

Day 3: Chest - Hypertrophy

• Bench Press 4 x 6
• Dips, or DB or BB Incline Press 4 x 6
• Closegrip Bench Press or BB Skullcrushers 4 x 6

Day 4: OFF

Day 5: Legs – Savage 4x4

• Squats 4 x 4
• Romanian Deadlifts 4 x 4
• Leg Press or Front Squats 3 x 6 (rep work)
• Seated or Standing Calf Raises 3 x 15 (rep work)

Day 6: Shoulders – Hypertrophy

• Seated Overhead BB or DB Press 4 x 6
• Upright Rows or Arnold Press 4 x 6
• BB or DB Curls 4 x 6

Day 7: OFF

Day 8: Back - Hypertrophy

• Yates or BB Rows 4 x 6
• Low Pulley or T-Bar Rows 4 x 6
• Pullups or Lat Pulldowns 4 x 6

Day 9: OFF

Day 10: Chest – Savage 4x4

• Bench Press 4 x 4
• Pin Press or Board Press 4 x 4 (work sticking points)
• DB Incline or Flat Bench Press 3 x 6 (rep work)
• Closegrip Bench Press or BB Skullcrushers 3 x 6 (rep work)

Day 11: OFF

Day 12: Legs – Hypertrophy

• Squats 4 x 6
• Leg Extensions 4 x 6
• Hamstring Curls 4 x 6

Day 13: Shoulders – Savage 4x4

• Overhead BB Press 4 x 4
• Power Shrugs 4 x 4
• Upright Rows or Arnold Press 4 x 6 (rep work)
• BB or DB Curls 4 x 6 (rep work)

Day 14: Off 

Discipline and Confidence

"Have you ever seen an overweight runner win a marathon or a flabby boxer outlast his or her opponent? The thought is almost absurd that any athlete without a lean, muscle - strapped body could compete successfully."
   Interesting, isn't it, that the apostle Paul, when describing the benefits of discipline, chose athletes as examples - specifically, a runner and a fighter (see 1Co 9:24-27). Both sports demand the discipline of rigorous daily exercise along with well balance diets.
    Daily exercise...well-balanced diets. Today's grab-as-you-dash lifestyles render the area of physical health as perhaps the most challenging in our lives as women and men, and especially as leaders, when there are so many people depending on us. Yet, if we are to model the gospel so that it is attractive to those whom we are trying to win to Christ, we have no choice but to examine how well we take care of our physical selves.
     The word discipline comes from the root of the word disciple. At the core of its meaning is self-control. A disciple is one who exercises self-control, a fruit of the Spirit.
       Self-talk:Most athletes are very good at self-talk; the problem is that most athletes are very good at the destructive, negative self-talk and not the beneficial, positive self-talk. Every athlete has been in the middle of training or competition and had thoughts that begin with “I can’t” or “I’m not.” These negative thoughts are often self-defeating, and the body tends to fulfill whatever the mind may be feeling or thinking. As a result, the body feels worse, causing more negative self-talk, and a downward spiral can quickly ensue.

Getting rid of these negative thoughts can be very difficult. The key is to become aware of when you are having a negative thought, and then replacing it. Often, replacing these thoughts with “I can” or “I will” or “I am” will make the body feel better, and positive thoughts, energy, and motivation will follow. Doing this will become easier with practice.

Some athletes find it challenging to do away with negative self-talk and almost impossible to replace it with positive self-talk. If this is the case, simply focusing on something else can help. Some athletes like to count arm, pedal, or foot rates while racing; others like to look at the scenery. Find your own focal point.

Regardless of what strategy you use to combat negative self-talk, the most important aspect is to recognize it and simply be aware of its presence. Many athletes are surprised when they begin to keep track of the number of negative thoughts they have while training and racing. Recognition is the first step to changing your behavior.

My Workout For Last Week

4/30/2012 Monday
Bent over rows 3X5
Weighted Pullups 2X10
Rack Chins 3X10
Flat dumbbell press 3X5
Weighted Dips 2X10
Dumbbell shoulder press 3X10
Cambered bar curls 3X10
Skull crushers 3X10

Ran 1.3 miles 12mins

5/1/2012 Tuesday
Squats 3X5
Hack squats 2X10
Leg extansions 2X10
Stiff legged deadlifts 3X8
Glute ham raise 2X10
Standing calf raise 3X10
Seated calf raise 3X10

Rest on cardio
5/2/2012 Wednesday

Rest day on weights Ran 1.3 miles 12mins.

5/3/2012 Thursday
Bent over row 6X5
Rack chins 3X12
Seated cable rows 3X12
Incline dumbbell rows 2X15
Close grip pulldowns 2X20
Seated dumbell press 3X12
Upright rows 2X15
Side lateral raises 3X20

Ran 1.3 miles in 12mins

5/4/2012 Friday
Squats 6X5
Front squats 3X12
Leg extensions 3X20
Romanian deadlifts 3X12
Lying leg curls 2X15
Standing calf raises 3X15

Rest on cardio
5/5/2012 Saturday
Flat dumbbell press 6x5
Incline dumbbell press 3X12
Flat bench 3X15
Flyes 2X20
Peacher curls 3X12
Concemtration curls 2X20
Spider curls 2X20
Seated tri extension 3X12
Rope pulldowns 2X15
Kickbacks 2X20

Rest on Cardio


5/6/2012 Sunday
Rest on weights
Bike 10 miles and run 1.3 in 12mins

Training Out Side The Box

http://youtu.be/05EZeXluZiM     Leave Me A Reply And Let Me No What Y'all Think

Sample Meal Plan

• MEAL 1

• 4 Whole Grain Frozen Waffles
• 1 tbs Pure Maple Syrup
• 1/2 cup Low-Fat Cottage Cheese
• 1 cup Fruit
• 1 cup Green Tea

(450 calories, 25 g protein, 75 g carbs, 6 g fat)

or

• 2 Egg Muffin Sandwiches: (cook 2 pieces Canadian Bacon, 2 Jumbo Eggs Over Easy and Toast 2 Whole Wheat English Muffins).
• 1 Orange

(450 calories, 35 g protein, 65 g carbs, 6 g fat)

SNACK 1  

• 1 cup Nonfat, Plain Yogurt mixed with,
• 1 cup Low-Fat Cottage Cheese ,
• 1 cup Black Seedless Grapes,
• 1 Banana,
• 1 tbs Ground Flax Seed

(410 calories, 43 g protein, 45 g carbs, 8 g fat)

MEAL 2

• 4 oz Grilled Chicken
• 1 Sweet Potato
• 1 cup Steamed Broccoli
• 1 cup Skim Milk

(500 calories, 40 g protein, 57 g carbs, 4 g fat)

or

• Triple Decker: 3 slices Whole Wheat Bread with 2 tbs Natural Peanut Butter and 1 Whole Banana. (Spread Peanut Butter evenly on Two Slices, divide Banana between Slices and Layer)
• 1 cup Skim Milk

(445 calories, 25 g protein, 71 g carbs, 16 g fat)

SNACK 2

• Favorite Meal Replacement Shake made with 1 cup Frozen Fruit, Skim Milk and 1 tbs Flax Oil, Blend to desired consistency

(400 calories, 40 g protein, 40 g carbs, 14 g fat)

MEAL 3 

• Large tossed Spinach Salad with a variety of Vegetables
• 2 cups Red Grapes
• 1 can of Tuna Fish
• 1 tbs Sesame Oil, Soy Sauce to taste and Grated Ginger

(400 calories, 45 g protein, 50 g carbs, 14 g fat)

or

• Omelet: 2 Whole Eggs, 4 Egg Whites, with Mixed Vegetables, 3 oz Chopped Turkey Bacon and 2 tbs 1 oz Low-Fat Cheese
• 2 large Oranges
• 1 cup Green Tea

(400 calories, 35 g protein, 50 g carbs, 15 g fat)

SNACK 3

• Oatmeal Pudding (in a Blender, Blend 1/2 cup Raw Oats, 1/2 cup Cottage Cheese, sprinkle Raisins and Walnuts and 1 scoop Protein Powder. Add Water until consistency is like a thick Pudding)

(400 calories, 40 g protein, 40 g carbs, 6 g fat)

Achieve Great Things

“If you ever want to achieve great things in your life, you must first start with belief in yourself. This small spark can turn into a raging fire that can burn down the bridges to your past and help you eliminate the obstacles that you face every day. Once you have this belief, you will become unstoppable if you also take action. Focus on small progress every day and live every moment – and don’t fear failure. You don’t have to be perfect, just persistent. Realize that every second that you are not taking action is another day living the life you so desperately want to change.”