Wait for it...

5:30 comes across the phone, a text from big Jon telling all of us what time we are training. I looked forward to this every time. For the most part we all are pretty flexible, after 5 and no later than 6, if we can help it (with a 15 minute grace period for those who are late). Big Jon is our team doctor, no really, he is a NP (Nurse Practitioner) and as much as we would like too, we can't have him telling his last patient of the day, to come back in the morning, to finish the stitches, nor can he be rushed to make mistakes. So we let Jon tell us what time we are training.

Once I see the time over the phone, it is game on and knowing I probably already thought about my workout the day before or even after the last workout, It's on my mind again and I can't wait to get to the gym.  

Next to legs day comes dead lift day. I get pretty pumped up for both. We do legs on Saturdays and do dead lifts on Wednesday, mid week, just barely enough time for your legs to heal.  But it's not just dead lifts, its traps and back too! 

We start with dead lifts, 1 plate, 2 plates, 3 plates, 4 plates 5 plates. I was feeling a little stronger today than last week and was able to grab 4 reps of 5 plates, this time around, last week I don't think I got 2.

Next were barbell shrugs for 5 sets and after that we start back. 4 wide grip pull downs, 4 machine bent overs (free weights).

 

Dave our team handyman hooks up the Gold’s Gym with one of those t-bar mounting brackets you screw down to the ground and stick a Olympic bar in. Yes, this brings back memories from when I was a kid in my bedroom, sticking a pillow in the corner to protect the wall, stacking up my cement weights onto one end of the bar for t-rows. Needless to say, we broke that in last night, started with 3- 35lbs plates and worked our way up to 7. Then came reverse grip pull downs and we ended everything on the donkey machine

I can't wait to get that text come tomorrow for Shoulders and Triceps!

  

sizeBIGGER

Anabolic Leg Workout!

Legworkout with powerlifter Andrew Jones and bodybuilder Massimo Del Sordi.
Warm-upwith stretching and some leg extensions. Bands used are Elite Fitness Bands short and long.
Lift 1 Barbell Squats10x 13510x 2255x 315Light OrangeBands Aided8x 3656x 4053x 4955x 4555x 405
(Drop sets are without bands and without rest)Dropset 315 to failureDropto 225 to failureDropto 135 to failure
Lift 2 Leg Press (close feet and knees)12x 4 plates Light Orangeshort bands resistance 10x 4 plates10x 5 plates 10x 5 plates (10 partials them 1 full press)(redshort band around knees for the last set)
Lift 3 Hamstring Single Leg (most setsto failure them partial reps)10x 6010x 7510x 80
DymatizeRecoup BCAA

Body Building Software - Your Computer As Your Training Partner

Knowledge is power. And bodybuilders want to be powerful. So the idea of body building software, which gives bodybuilders a wealth of information on how to train, eat, and rest properly to achieve maximum results from their body building efforts, is a natural.
There is, after all, more to successful body building than strength and cardio training accompanied by carefully planned, nutritional meals--much more. The missing element is the understanding of how to do each of those things correctly. Getting your body building program off to a good start with good information is very important, and body building software can help.
Software To Train By
Body building software, however, is not merely educational; there is also software designed to let you track your bodybuilding routines and your performance. You can use this software to record your daily routines, compute the number of calories you burned, and let you remember which areas you need to keep working on and which ones are your strong points.
This software can act as a training partner, giving feedback which helps you hone in on the parts of your bodybuilding routine which are working and which ones need fine tuning to keep you progressing. And it’s all courtesy of the Information Age!
Costs of Body Building Software
Body building software is priced to fit anyone’s wallet, so don’t be afraid to check the available options. As with all software, body building software will be priced according to its technological features. But if you just want a basic informational or tracking body building software program, you will be sure to find one within your means.
The best body building software programs are written, illustrated and filmed by fitness trainers and other body building experts and will use information provided by the users--answers to questions about their gender, age, health, current fitness level, and where they normally work out--to customize body building routines with strength and cardiovascular elements.
Some body building software will even use computer logic to project what results you may expect to see from performing a particular routine for a specific amount of time; and some may customize body building nutritional plans.
You would not try to implement a body building routine without the right equipment; barbells, dumbbells, and a weight bench is simply essential. And once you have seen some high-quality body building software in action, you will understand why it is just as essential to the success of your body building routine.

Great Weight Training Exercises You Can Use Today

By Emmanuel Palmer

Gym memberships are comprised mainly by two very different groups of people: those who want to trim down, and those who want to bulk up. If you want to lose the excess pounds, you'll be put on a low-calorie and high-cardio program. To build bigger muscle however, you will go the opposite direction and increase calorie intake while undergoing a physically demanding weight training exercises aimed to get you that colossal physique.


Let us focus on muscle building for this particular article. You will need to gain a significant amount of muscle mass and one way to accomplish this is to perform high intensity training for 45 to 75 minutes. Relegate cardiovascular exercises to either once ever week or two. Make the most out of every session by taking only 90 second breaks in between sets.

There are many fancy machines and trendy exercises out there but usually it's the simpler ones that prove most effective. For instance, the squats are still the best exercise you can do for your legs. Slightly shift your position and you can emphasize specific areas of your leg. Add to this by including lunges and calf raises.

There are differing opinions between bodybuilders regarding the most effective chest exercises one can use. The bench press is the standard exercise to get that massive chest going for you. However, a lot of people claim that the mobility of performing dumbbell flyes and pullovers work better than the bench press. The right or wrong answer ultimately rests on the individual. If you see that your body responds better to one method, then go for that. What is important is that your body is challenged to do better, and you can do this by varying the weights, reps/sets and drills of your program every few weeks.

For guns as big as a wrestler's, do strong bench dips and bicep curls. Use high weights and increase them even more as you progress. You will notice the difference soon enough. Your arms will feel the strain the days after your training; and if they are still sore, do not exercise them yet. Over training the muscles will do you more harm than good in the long run.

Work your back muscles by doing pull ups and your shoulders with the military press. There are many more exercises you can use for these muscle groups but these count as among the most effective. Switch up the drills every two to six weeks for the most productivity. Again, you need to push your body consistently to get the most out of your weight training exercises.

Strong cardiovascular training is not advised for those who wish to gain weight and add bulk to their frame. Even so, make it a point to take time out for light aerobic exercises or sports regularly. While your goal is not to burn calories, your heart will be better for the cardio exercises you put in.

And finally, give your weight training exercises a boost by performing your best every single time. Sure, you can rush through your drills in poor form and lackluster energy but expect corresponding results. Go into it strong. You will not only get to build bigger muscle-you will get the satisfaction of a job well done.



About the Author:
Emmanuel Palmer enjoys creating effective programs that build bigger muscle. Get your best physique now by making use of Weight Training Exercises you can get on this site for free.