Rock Hard Challenge!!

Circuit 1

Repeat circuit three times through before moving on to the next circuit. Rest only 20 seconds between each exercise; rest for three minutes at the end of each circuit.

Exercise	Reps
Front Squat	8
Single-Arm Dumbbell Shoulder Press (each)	10
Dumbbell Biceps Curl*	10
Weighted Jackknife**	20

*Use three-second negatives; take only one second to lift the weight.
**Hold a 25-pound plate.

Roast Beef Collard Wrap!

Ultra-lean roast beef and collard greens instead of bread make this wrap a unique and delicious low-carb sandwich option.

Calories

407

Protein

36g

Fat

25g

Carbs

12g

Sodium

148mg

Fiber

5g

Servings: 4

Ingredients: 

2/3 cup  oil-packed sundried tomatoes

1/4 cup  extra-virgin olive oil

2 tbsp  prepared horseradish

2 tbsp  red wine vinegar or sherry vinegar

1/4 tsp  black pepper

8 large  collard leaves

1 lb  sliced roast beef

2  carrots, sliced into matchsticks

1 cup  sprouts, such as broccoli

Instructions:

1. Place sun-dried tomatoes, olive oil, 3 tbsp water, horseradish, vinegar, and pepper in a blender and blend to a chunky mixture.
2. Cut off the firm white stalks of the collards. Fillet off the thickest parts of the remaining stalks that run down the backside of the leaves.
3. To make one wrap, place two collards head to foot (stalks at opposite ends) and partially overlap the leaves. Apply some of the tomato spread down the center lengthwise, then top with roast beef, carrots, and sprouts.
4. Tightly roll the leaves, beginning from the bottom wider end, tucking in the sides as you go. Cut in half to serve.

Suspended Animation!This wicked new TRX ab progression will bulletproof your core!

Suspension training makes perfect sense when it comes to working your midsection. First, the common wisdom. A set of TRX straps is a portable piece of equipment you can easily hook over the door of your hotel room or hang on the limb of a tree. No matter what muscle group you’re targeting with suspension training, you’re also putting forth effort to stabilize your frame, which translates to one hell of a work- out for your core.

There’s more to it than all this, though. The key concept here is creativity—the notion that the best kind of training involves coming up with different exercises that work best for you. The following group of unique moves, done circuit-style once or twice per week, will accelerate your core training like nothing you’ve ever tried before.

THE WORKOUT

Perform each exercise for 30 to 60 seconds straight, with minimal or no rest between moves. Complete five rounds as quickly as possible, main- taining discipline with your form. 

EXERCISE

1. Plank

2. Plank Knees to Elbows

3. Standing One-leg/ One-hand Contraction

4. Starters

PLANK KNEES TO ELBOWS

In a push-up position with your ankles in the stirrups, bring your right knee to your right elbow and then your left knee to your left elbow. In subsequent reps, work your knees toward the inside and bring them to your opposite elbows.

STANDING ONE-LEG/ONE-HAND CONTRACTION

While leaning into the TRX with one hand, reach up with your hand, then down and back with your foot, then bring your opposite knee up and pull your hand down.

STARTERS

Move explosively here. Assume a push-up position with one foot in a stirrup and the knee of your other leg tucked into your chest. Rapidly pull your other knee into your chest, then repeat.

Fast Shredded Abs Race to a six-pack with the springer sit-up.

How to Do It

■ Lie on your back with arms at your sides and legs extended. Explosively sit up as far as you can while driving your left arm forward and your right knee to your chest. Reverse the motion but try not to let your torso or legs rest on the floor for even a moment. Repeat on the other side. The motion looks somewhat like you’re sprinting.

■ The instability created by moving each leg and arm alternately forces the core to work hard to balance you, so while the driving of the knees certainly activates the hip flexors, that won’t take away from the stimulus your abs get. (You’re also doing a full sit-up.) Need more proof? Look at the abs of any champion sprinter. They don’t suck

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The Workout

For more workouts, visit mikeohearn.com

Exercise	Sets	Reps	O'Hearn's Weight
Seated Barbell Military Press
Warmup Sets	4	10, 8, 6, 5	135, 225, 275, 315
Working Sets	7	4	365
Wide-Grip Barbell Upright Row
Warmup Sets	2	10	135, 185
Working Sets	3	10	225
Plate Riase (2)	3	15	45-lb plate
Seated Lateral Raise	3	10	60-lb dumbbells
Rear Delt Flye (3)	4	15	85-lb dumbbells
Barbell Shrug (4)	6	10	600

1. Done as warmup.
2. Grasp one heavy weight plate and hold it with both hands at your waist. Perform a front raise that finishes with the weight in an overhead position.
3. Performed lying facedown on a 45-degree incline bench.
4. Do as many warmup sets as necessary to work up to the heaviest weight you can handle.

5 Ways to Eat for Strength!!EVERYDAY NEW POST! SHARE COMMENT AND LIKE! ^__^!

1) Start With Protein

Protein is essential for driving muscle growth and you need to get at least 1 gram per pound of body weight per day if not 1.5 grams per pound. That's because when lifting extremely heavy, protein is even more critical—for several reasons. The most important reason is to protect your muscle. The heavier you lift, the more mechanical damage your muscle fibers undergo. The more damage your muscle fibers endure, the more recovery they will need. More damage and recovery actually translates to more growth. These three processes require protein. When lifting heavy you can make sure you get ample protein to aid recovery and further enhance muscle growth by getting in about 1.5 grams per pound of body weight per day. That's 300 grams per day for the 200 pounder. Good sources of quality protein include eggs, beef, poultry, fish, and dairy, not to mention whey, casein, and soy protein powders.

2) Continue With Carbs

To be strong set after set, you need plenty of carbohydrates, which will be stored in muscle as glycogen. That's because the primary fuel sources you use when training heavy are creatine phosphate (which burns out after about 10—20 seconds) and muscle glycogen (which kicks in heavily after the creatine phosphate has run out to fuel the rest of your reps). You should shoot for about 2—3 grams of carbs per pound of body weight per day and up to four grams per pound the day before a big lift day. That's 400—800 grams of carbs for the 200 pound guy. Good sources at most meals include slow-digesting carbs such as oatmeal, whole-wheat bread and pastas, brown rice, and sweet potatoes.

4) Count on Calories

You need ample calories each day to fuel heavy workouts. As long as you follow tips 1-3, you should hit about 20 calories per pound of body weight per day. That's about 4000 calories for the 200-pound guy. You need enough calories to make sure you eat more than you burn. If you burn more than you eat, your body will be in starvation mode, which doesn't allow for adequate muscle regeneration, growth or strength gains.

3) Don't Forget Fat

Fats—both the healthy unsaturated fats and saturated fats—are important for bodybuilders and powerlifters for numerous reasons. Research shows that athletes who maintain higher fat intake, particularly saturated fat, have higher testosterone levels than those who eat lower fat diets. A great source of saturated fat is beef, which kills two birds with one stone—protein and fat. Healthy fats are also important as they not only offer multiple health benefits but they help you stay lean and help your joints recover. When lifting heavy weight, joint recovery is a critical issue. Good sources of healthy monounsaturated fats include olive oil, mixed nuts, avocados, and peanut butter. For essential omega-3 fats go with fatty fish such as salmon, mackerel, or white tuna, as well as flaxseed oil and walnuts. Aim to get about 30% of your total daily calories from fat, and 10% of those calories from saturated fat.

5) Get Stacked

Knowing what supplements to take can make a huge difference in your strength levels. Consider stacking these supplements around your workouts:

Caffeine
This central nervous system stimulant can do more than give you the energy you need for a hardcore workout. Caffeine has been proven in clinical studies to immediately boost muscle strength. It enhances the ability of nerves to intensify muscle contractions. University of Nebraska-Lincoln researchers found that taking one dose of caffeine taken an hour before working out allowed trained men to immediately increase their bench press by an average of five pounds. Go with 200—400 mg of caffeine about an hour before workouts.

Arginine
By now you know that arginine increases the amount of nitric oxide (NO) your body produces, which increases blood flow to muscles for a better muscle pump. But arginine is no one-trick pony. One study confirmed that trained men taking arginine for eight weeks increased their bench press strength by almost 20 pounds more than those taking a placebo. Take 3-5 grams of arginine as L-arginine, arginine alpha-ketoglutarate, arginine ketoisocaproate, arginine malate, or arginine ethyl ester, about 30-60 minutes before workouts.

Creatine
The granddaddy of strength builders is creatine. After years of skepticism, scientists agree that the stuff works well and is safe. Take 3-5 grams of creatine as creatine monohydrate, creatine citrate, creatine ethyl ester, or creatine alpha ketoglutarate, immediately before and after workouts.

Beta-alanine
In the body, this amino acid is combined with the amino acid histadine to form carnosine. Research has determined that muscles with higher levels of carnosine have more strength and endurance. This also holds true in athletes supplementing with carnosine or beta-alanine. Numerous studies on these supplements show that they are very effective at boosting muscle strength and power. Take about 1-2 grams of beta-alanine or carnosine immediately before and after workouts.

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Giant Sets

The execution of several exercises in successive fashion are employed in this shock routine. Within each giant set, you should only rest as long as it takes to get set up for the next exercise. After each set, you can rest 2-3 minutes. After a 5-10-minute general warm-up, perform 2-3 light sets of deadlifts using just the bar. From there, you'll dive right into your heaviest giant set, aiming to complete six reps on each exercise. Each of your following sets, you can lower the weight, striving to complete 10, 12 and 15 reps.

Have fun, and don't forget your straps!
 

Exercise   Sets Reps
Giant set   4 6, 10, 12, 15
Deadlift          4 6, 10, 12, 15 
Rack pull          4 6, 10, 12, 15
Shrug           4 6, 10, 12, 15
Farmers walk          4 50 steps *
Seated row   --^ 30
Lat pulldown   --^ 30
Close-grip pull-up  2 To failure
Good morning   3 12-20

* Grab a heavy set of dumbbells, take 50 steps, making sure to keep your chest high and shoulders back. After 50 steps, turn and continue striding until failure.

^ Perform these rest-pause style using your 5RM. Complete 2-3 reps, then rest 10-15 seconds before diving back in. Repeat until you reach 30 reps.