;)

Outstanding Abs Routine The Routine!EVERYDAY NEW POST! SHARE AND LIKE! ^__^!

The Routine

Exercise	Sets	Reps
Hanging Leg Raise	4	20
Decline Crunch	4	20
Decline Weighted Twist (each side)	4	20
Cross-Body Crunch (each side)	8	20

CrossFit Physique: Butterfly Pullups!EVERYDAY NEW POST! SHARE AND LIKE! ^__^!

The Move

1) Grab the bar with a wide grip and “hollow out,” tightening your quads, abs, and glutes.

2) Pull your body up and back in an arc.

3) Powerfully kick your legs toward the ground while pulling up with your lats and arms.

4) Finish with your chin over the bar. As you fall back down, immediately kick your legs forward to start the next rep.

Metabolic Conditioning WOD

HOW TO DO IT: Complete five total rounds. Keep rest periods as short as possible, and record your time for future reference.

EXERCISE                        REPS

Barbell Clean                  5

 Burpee                              10

Butterfly Pullup                  15

The John Cena Workout Upper Body Day 1/2/3-low body EVERYDAY NEW POST! SHARE AND LIKE! ^__^!

Exercise	Sets	Reps
1) Bench Press*	3	5
2) Pause Bench Press **	3	1
3) Close Grip Bench Press	3	6
4A) Plate Pushup	3	6-8
4B) Inverted Row	3	12
5A) Machine Pec Flye	3	10
5B) Dumbbell Bench (elbows in)	3	12
5C) Cable Rear Delt Raise	3	10

 

*Cena used 352, 374, and 383 for his sets.

**Hold for 1 to 3 seconds in the bottom position, and then explode to the top. Cena used 395.

Exercise	Sets	Reps
1) Clean and Jerk	5	1*
2A) Incline Bench Press	3	10
2B) Lateral Raise	3	8-10
3A) Bench Press**	3	5
3B) Chinup	3	10
4A) Triceps Pushdown	3	12
4B) Isometric Back Extension	3	30 seconds

*Heavy, but sub-maximal.
**Cena used 305.

Exercise	Sets	Reps	Weight
Barbell Landmine	2	10 (each)	45
Decline Barbell Situp	2	15 (each)	45
Barbell Sidebend	1	2	45
Clean - Warmup	1	3	135
	1	2	185
	1	1	235
Clean - Round 1*	1	2	265
	1	1	275
	1	1	285
Clean - Round 2*	1	2	285
	1	1	295
	1	1	305
Hanging Snatch	1	1	95
Snatch-Grip Shrug	1	3	95
Hanging Snatch	1	3	95
	1	3	95
	2	3	145
	1	9	145
Back Squat	1	5	225
	1	3	315
	1	5	405
	1	5	455
	1	5	495
Pause Squat ***	2	3	455
Front Squat	1	3	335
	2	3	340

*Rest between weight changes should not exceed 30 seconds. Go directly into the next set. Rest two to three minutes between Rounds 1 and 2.
**Perform two reps of the snatch from each of three distinct positions: a dead hang, at the knee, and above the knee
***Sit for three full seconds in the hole on each rep.

Get The Power Look – Build Big Traps and Back!!EVERYDAY NEW POST! SHARE AND LIKE! ^__^!

There are a lot of guys out there blasting their pecs and arms week in week out, getting ready for the summer season and the beach.Well guess what? Those beach muscles won’t make you look big, strong, and athletic.

Nothing makes you look more athletic and powerful than a big set of traps and upper back.Just look at any wrestler,boxer or mma fighter and you’ll know what I mean. Look at Evander Holyfield, Ken Shamrock, Dave Batista, Randy Orton – they are all guys with big traps, neither of them is a bodybuilder and yet they all look impressive and very athletic. In fact when you see any guy with big traps and thick upper back you automatically start thinking that he does  sports mentioned like mixed martial arts, boxing or wrestling.

The first thing you need to do if you want to get a big pair of traps and big back is to start doingDeadlifts.When it comes to building strength and mass nothing can beat the Deadlift.When done the right way the deadlift will build strength and muscle mass in your traps, upper back, lower back, and legs.

The second exercise you need to do is the “clean and press“.With this exercise you’ll not only build great upper back and traps,but also massive shoulders, that are another detail in the journey towards “the power look“.

Third exercise you’ll need to implement in your workout is the barbell rows.The barbell row is a great exercise for building back mass and thickness and also a great exercise for the rear delts.

The fourth exercise are the chin ups.The chin ups and the pull ups are known as the ultimate body-weight exercise.When done regularly they will build back width and give you that athletic “V” look.

These are “the most bang for the buck” exercises that will give you the power look.Remember,with big pecs and arms you’ll look just as any “average Joe” with a shirt on, but having a wide,thick back and big traps is the characteristic that will make you stand out from the crowd.

Apples: The Fat-Fighting Fruit!!EVERYDAY NEW POST! SHARE AND LIKE! ^__^!

If you’ve paid attention to our preworkout nutrition advice over the years, you know we recommend having 20-40 grams of low-glycemic or slow-digesting carbs along with your protein shake in the 30-minute window before training. An apple is a good carb to have at this time because its high fructose content makes it low-glycemic since the liver must first convert it into glucose. What makes it even more slow-digesting is its high fiber content.

But carbs and fiber aren’t the only reasons you should reach for an apple before workouts, according to research from the Nippon Sport Science University (Tokyo) and the University of Arts and Sciences (Saitama, Japan). Both research teams discovered that the polyphenols in apples (similar to those in tea) provide added benefits such as increasing strength and endurance, and decreasing bodyfat.

The Nippon Sport Science University team gave male rats apple polyphenols or a placebo for three weeks, and measured their bodyfat, force (strength) and muscle fatigue before and after the three-week trial. As reported in a 2007 issue of Medicine & Science in Sports & Exercise, the rats given the apple polyphenols had about 30% less bodyfat compared to the placebo group because the polyphenols increased the activity of genes that spur fat-burning.

The researchers also discovered that the rats in the apple polyphenols group gained nearly twice as much strength and avoided muscle fatigue much longer than the rats given the placebo. They speculated that the increased use of fat for energy may have allowed the rats to resist fatigue longer.

In the University of Arts and Sciences study, the researchers gave more than 70 obese male and female subjects 600 mg of apple polyphenols or a placebo per day for 12 weeks. They measured the subjects’ LDL (bad) cholesterol, total cholesterol, bodyweight and abdominal fat at the beginning and end of the study and found that those supplementing with apple polyphenols lost significantly more abdominal fat and bodyweight, and had lower total cholesterol and LDL cholesterol levels compared to the subjects taking the placebo.

To increase your own muscular strength and endurance, as well as get leaner and lower your cholesterol levels, take 500 mg of apple polyphenols in capsule or pill form before breakfast and dinner. In addition, eating a large apple (with the skin on) with your preworkout protein shake will provide about 200 mg of polyphenols, 30 grams of low-glycemic carbs, more than 5 grams of fiber and about 110 calories.

Dumbbell Preacher Curls with a Crush Grip!EVERYDAY NEW POST! SHARE AND LIKE! ^__^

Tension can be a good thing—that is, when your girlfriend or your job aren’t the cause of it. The next time you train arms, do dumbbell preacher curls with a “crush grip”—squeeze the ends of the dumbbells together through- out each rep. Try to crush the weights between your hands. Sometimes referred to as “irradiation,” the tension the crushing motion creates engages and coordinates more muscle fibers. It activates your shoulders, chest, and upper back, which stabilize the movement.

As a result, you can handle a heavier weight while still maintaining a strict biceps curl. Start your sets with a weight that’s 50%–60% of the heaviest load you could do for 10–12 reps, just to get used to the feeling, and then gradually increase the load. To make the exercise even more advanced, hold the handles toward the outside ends.

Important: Don't allow a gap at the top or bottom; keep the weights pressed firmly together throughout the entire movement.

Quick Tips: You can also use the crush grip on other curl variations like hammer curls and spider curls (hang over the edge of a preacher bench so your arms are supported but vertical).

Power Surge: Chest Blast EVERYDAY NEW POST! SHARE AND LIKE! ^__^

This month I want to show you my chest workout, which serves as a perfect introduction to the concepts of power bodybuilding. Like a powerlifting workout, reps are kept low to allow you to use the heaviest possible weight. You’ll also rest 3–5 minutes between sets, letting you make a full recovery and continue lifting heavy throughout the session. The volume necessary to satisfy the bodybuilding portion of this equation comes from the number of total sets used; though you’ll do only four exercises in total, you’ll do 28 sets, including warmups. These workouts tend to run long (90-plus minutes) but allow you to chase everything you want at the same time. Get after it, Beast.

Power Bodybuilding Chest Workout

Directions: Rest 2–4 minutes between warmup sets and 3–5 minutes between working sets.

Exercise	Sets	Reps	O'Hearn's Weight
Incline Press
Warmup Sets	4	10, 8, 8, 5	135, 225, 315, 365
Working Sets	7	4	425
DB Flat Bench
Warmup Sets	3	5	100, 130, 160
Working Sets	4	10	180
Incline DB Flyes
Warmup Sets	3	5	80, 100, 125
Working Sets	3	10	150
Pullovers	4	15	125

The Spring Clean Diet EVERYDAY NEW POST! SHARE AND LIKE! ^__^

How It’s Structured

The meal plan is going to be broken up into two days: a “Training Day” menu and an “Off Day” menu. Since the spring cleaning training program calls for you to train 4 days per week, you’ll eat from the “Training Day” menu on those days and the “Off Day” menu on the others. You’ll always be shooting to have 5 meals per day plus post-workout nutrition on training days.

Non-Starchy Vegetables

On both days you’ll plan to get in at least 4-6 servings of non-starchy vegetables per day. These include all green, leafy veggies such as kale, varieties of lettuce, spinach, collard greens, etc. as well as cucumbers, cauliflower, sprouts, broccoli, asparagus, green beans and all the other veggies you hid in your napkin when you were a kid. I realize that it can get pricey, but I urge you to choose organic vegetables when possible. Yes, it does make a difference.

Protein

You’ll also be aiming to have protein with each meal on both days in order to insure that you are maximizing muscleprotein synthesis. Acceptable sources include beef, skinless poultry, lean cuts of pork, fish, shellfish (great this time of year!), game meats (bison, elk, ostrich, etc.), dairy such as Greek yogurt and cottage cheese (if well tolerated), and eggs. Just as organic veggies are preferred, high quality protein such as grass-fed, free range and Omega-3 are also recommended. And while macronutrient counting can have it’s practical limitations, you should be shooting for approximately 1 gram of protein per pound of ideal bodyweight (meaning if your goal is to be 225 pounds, you should shoot for 225 grams of protein per day).

Starchy Vegetables & Complex Carbohydrates

Starchy vegetables and other complex carbohydrates will also be part of your plan and be prioritized on training days. Carbs are critical for muscle glycogen replenishment and maximizing training performance, so if you are a carbo-phobe it’s time to start changing your tune. Preferred sources are oatmeal, brown rice, sweet potatoes/yams, barley, millet, farro, quinoa, beets and summer squash.

What to Avoid

What you do want to avoid is processed foods. With so many fresh ingredients available this time of year there’s no excuse to be eating out of bags and boxes that are stamped with barcodes. If you only take one piece of advice from this entire meal plan, this is the one to follow.

I’m also going to recommend that you only drink liquid calories intra-workout. So say goodbye to those lattes, your three-whey-shakes-per-day habit and the couple of beers after work that have been keeping you from the only six pack that actually matters.

Healthy Fats

Healthy fats are critical for your hormonal system to function properly as well as delivering a feeling of satiety. Good sources of healthy fats include avocados, raw nuts, seeds, egg yolks, grass-fed butter, coconut oil, olive oil, macadamia nut oil and walnut oil. Keep in mind that fats have more than twice the caloric density of both carbohydrates and protein per gram so try to be aware of portion size here and think more in terms of teaspoons as opposed to generous pours when it comes to dishing out the oils.

As mentioned, you are shooting for 5 meals per day on both training and off days. What changes is the macronutrient breakdown per meal on the different days as well as the addition of intra-workout nutrition on training days. Here’s how it looks:

Training Day

Meal 1: Protein plus carbohydrate

Meal 2: Protein plus fat (plus vegetables)

Meal 3: Protein plus fat (plus fruit/vegetables)

Meal 4: (90 minutes pre-workout) Protein plus carbohydrate (plus vegetables)

Intra-Workout: 2:1 Carb-to-protein drink

Meal 5: (60 minutes post-workout) Protein plus carbohydrate (plus vegetables)

Off Day

Meal 1: Protein plus carbohydrate

Meal 2: Protein plus carbohydrate (plus vegetables)

Meal 3: Protein plus fat (plus vegetables)

Meal 4: Protein plus fat (plus vegetables/fruit)

Meal 5: Protein plus fat (plus vegetables)

EVERYDAY NEW POST! SHARE AND LIKE! ^__^