Today’s Workout: Quads and Hams Leg Extensions 3×7 with a 5-7 second isometric hold, rep tempo 4-0-1-(5-7), rest 40 seconds Deep Box Lunge with DB 3×21, rep tempo 4-0-1-0, rest 40 seconds Barbell Back Squat 4×21,14,10,21, rep tempo 4-0-1-0, rest 40 seconds DB Squats (heels elevated) 4×10+ NOS, rep tempo 4-0-1-0, rest 80 seconds Standing Leg Curls 3×21, rep tempo…

Today’s workout: Back, Rear Delts and Triceps Seated Cable Row (outward intention with shoulder width grip and bar travelling to sternum) 4×10 * 2second isometric holds on each rep, plus 5 partials at the end of each set), rep tempo 4-0-1-2, rest period 40 seconds Bent Over Barbell Rows (outward intention) 6x 14,10,7,7,10,14, rep tempo 4-0-1-0, with…

Phase 1- Workout 1: Chest, Front Delts and Biceps “Let the pain begin!” Incline BB Bench Press (shoulder-width grip) 4×10 tempo 4-0-1-0 rest 40 seconds Incline BB Bench Press (4″ wider that shoulder width) 4×10 +NOS (last set) tempo 4-1-1-0 rest 40 seconds Flat DB Flys 4×15 +NOS (last set) tempo 4-1-1-0 rest 40 seconds…

Legs are still feeling the workout from two days ago. There is a lot of DOMs in the quads for sure. Yesterday’s back workout was intense. Using the outward intention idea on the pulldowns and barbell rows really hammers the muscles. Cardio: 10 mins of AirDyne Rep tempo is 4,0,x,0 with a rest interval of…

Cardio: 10 minute treadmill before and after the weight workout. Rep tempo is 4,0,x,0 with a rest interval of 3 minutes between supersets. Bent Over Barbell Row 4×15 (135lbs) Seated Side Laterals 4×20 (15lbs) Seated Dumbbell Curl 4×20 (25lbs) Wide Grip Lat Pulldown 4×15 (80lbs) Shoulder Dumbbell Press 4×15 (25lbs) Incline Dumbbell Curl 4×10 (15lbs) One-Arm Dumbbell…

Upper body is really feeling the last two days of workouts. The extra time under tension really changes the workout intensity. Many of the exercise weights have to be reduced greatly to be able to reach the rep range and rep tempo prescriptions. Cardio: 10 minute treadmill before and after the weight workout. Rep tempo is…

First day went great! The rep tempo feels amazing- Huge pumps Tempo is 4,0,1,0 unless otherwise stated and rest between supersets is 3 minutes. Flat Barbell Bench Press 4×12 (145lbs) It was crazy that 145lbs was too much in the last set. I only got to ten reps! Machine Pec Fly 4×20 (20lbs) The blood pump was…

I am beginning Ben Pakulski’s MI40x program! I will begin with the 7 day Primer workouts to get prepared for the actual program. During this program, I will be using the IIFYM (if it fits your macros) as my nutritional guidelines with a caloric intake of about 2200 calories (220 grams protein, 100 grams of…

Over the next few months we are going to be focussing our training on adding lean mass while taking off the unwanted body fat that is still plaguing us. The goal is to create a nice recomposition as we head into the summer months. Our training will be heavily influenced by John Meadows’ Mountain Dog…

Today’s Workout: Cardio- AirDyne 15 mins for 200 cals. Walk on Treadmill 10 mins at 15º incline at 4.5 km/h Squats- 3 reps on the minute for 30 minutes Set One- 185lbs Sets Two to Eleven- 235lbs Sets Twelve to Thirty- 205lbs Core- Hanging Leg Raises- 5 sets of 15 reps