Summary Of Quads, Hamstrings and High Intensity Cardio

Here are my results of this mornings awesome workout.

I decided to stay with 1 legged leg presses as my only quad exercise today.  1 legged leg presses forces my repaired leg to do work.  Still in the rehab phase.

1 legged leg presses 6 plates x 20,20, 7 plates x 18,18

Back Extensions added 35 lbs x 25,24

Seated leg Curls 230×6,5

10 minutes of high intensity interval cardio. 

1 minute of super high intensity followed by 1 minute of much lower intensity.  5 cyles of low, high etc

Total distance covered on The Life fitness elliptical .77 mi on manual program, resistance of 17

A great workout.

Tomorrow is Back and Biceps and more high intensity cardio.  Check back then.

Have a Great Day,

Michael

Quads, Hamstrings and High Intensity Cardio

With this new plan leg day will be on Tuesday’s. Here is today’s plan.
1 legged leg presses 2 sets of 10 to 20
2 legged leg presses 2 sets of 10 to 20
Seated leg curls 2 sets of 8 to 10
Back extensions 2 sets of 15 to 20
10 minutes of high intensity interval cardio.

High levels of work will bring me success. Should be a fun workout. I will put my music in and get to work.

MT

Chest, Triceps Followed By High Intensity Cardio

I got up early this morning and had a great workout. 

Chest

Flat Barbell Press 295×5,5,5

Flat Hammer Press 135 lb per arm x 5,5,5

Triceps

Close Grip Presses 245 x 5,5

Rope Pushdowns stack x5,5

10 minutes of High Intensity Interval Cardio

1 minute of high intensity followed by 1 minute of recovery. 

A great workout!!  I got up at 3 am to get it done.  Awesome

Michael

Fresh From Twitter today

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Goodness. I am having a time with this twitter plug in to my blog. I am about to call it a night. We just got t shirts with our logo.

Training to gain muscle doesn’t take hours of your time per week. Perform key exercises with high intensity. My best workouts take <1 hour

Next week Mon chest, shoulders, tris, Tues 10 min hiit, Wed back biceps, Thurs rest, Fri quads, hams, calves and abs, Sat 20 min hiit.

Quads,Hamstrings,calves and Abs

Good afternoon,
This afternoon we will be working legs and abs. This workout is the toughest of the week but the best. Keep in mind I am still rehabbing this knee from the osteochondral allograft transplant I had a year ago. I still can’t squat productively but can certainly use the leg press.

Todays Plan
2 legged leg presses 10 sets of 20 to 50 reps
Standing leg curls 10 sets of 8 to 10
Standing calf raises 10 sets of 10 to 50 reps
Back extensions 3 sets of 15 to 20 reps
Crunches 3 sets of 30 or so.

Rep ranges are generally higher for legs due to the knee rehab and I think lower body work generally responds well to higher reps.

Remember for subscribing free you will receive my ebook LNDV2. Books will go out this afternoon.

Offer ends at 5pm today CST.

Have a Great Day,
Michael

Back, Biceps Leave No Doubt Training

Today we have scheduled Back and Biceps.  We are going to train with crazy levels of intensity.  Every set will be taken very close to failure.  Rest intervals between sets will be about 1 minute.  Give this workout a go.

Upper Back

Pullups bodyweight for 10 sets as many reps as possible.

Chest Supported Rows for 5 sets of 8-10

Biceps

Incline Dumbbell Curls 10 sets of 8-10

1 arm Preacher Curls 5 sets of 8-10

Posterior Delt Raises Chest Supported 4-5 sets of 8-10

Forearms

Wrist Curls 3 sets of 15-20

That should do the job.  Applying maximum levels of effort. 

Remember if you subscribe to this blog I will send you the ebook Leave No Doubt V2.  All books will go out Friday afternoon.

Chest, Shoulders and Triceps Leaving No Doubt

Yesterday we had an outstanding workout.  This current workout routine is great.  Each day we enter the gym we are ready to devastate some muscle.  After 20 plus years I can tell you if you want more muscle you better be prepared to train with crazy levels of intensity. 

Chest

Flat Barbell Presses 225 x 18, 275×7,6,5,4,4,4, 225x 8,7,6

Incline Barbell 225x 6,6,5,5,4

Shoulders

Barbell Front Presses 205×5,5,5

Seated Lateral Raises 45 lb dumbbells x 6,6,5,5,5

Triceps

Close Grip Barbell 205×8,8,7,7,6,6,5,4,4,4

Rope Pushdowns 65lbs x 15,15

About 1-2 minutes rest between sets.

Each set was taken very close to failure.

Total Time 65 minutes.

An incredible workout.  All muscle groups trained certainly felt this workout.  Give this workout a try. I promise you will notice huge changes in your development with this kind of effort. 

This week I am giving a free ebook to all subscribers of this blog. 

If you subscribe to this forum this week you will recieve my most popular ebook, “Leave No Doubt Training Manual V2” 

Just enter your email address below.

Free Ebook Workout 3 Quads, Hams, Calves

Today we have a great workout planned.  We are going to be training quads, hamstrings, calves and abs.  Here is our gameplan but keep in mind it may change as the workout progresses.  Especially, if I feel the need to do something real crazy!!:)

Leg Presses 8-10 sets of various rep ranges

Back Extensions 4 sets of 10-20

Standing Leg Curls  8 sets of 10 ish

Standing Calf Raises 8 sets of 10-20

Weighted Crunches 3-4 sets of 20 plus reps

Remember to get your free ebook you just need to comment in our comments section.  Click above this post and post your leg workouts. 

I will let you know how this workout goes.  I expect nothing but a phenomenal effort. 

Free Ebook Workout 2

Yesterday I did back, biceps, and forearms.  Remember to recieve your free ebook all you need to do is comment to this blog post along with the other 2 workout days this week.  I really enjoy working out 3 days per week as it allows for complete recovery both systemic and individual muscle groups.  Each day I enter the gym I am ready to attack the weights with tons of volume, intensity, and effort. 

Yesterdays workout:

I performed giant sets yesterday.  I choose 5 exercises and performed 1 set of each exercise with little rest between exercises.  This is a good way to get a ton of work done in little time.  Here is the list of exercises.  If you have any questions feel free to ask.

Pullups 8,8,7,7,7,7,7,6

Chest Supported Rows 205×7,6, 160x 8,8,7,7,6,6

Posterior Delt Raises 45 lbs x 8,8,8,7,8

1 arm Preacher Curls 40 lbs x 8,8,8,7,7,6,6,7

Incline Curls 45 lbs x 8,8,8,8,7,7,7,7

Wrist Curls 40 lbs x 20,20,20

Awesome workout.  I really liked the non stop effort.  Total Time 42 minutes.

I probably could have done another round of exercises but decided to stop with 8 cycles.  lol:)

Free Ebook Workout 1

Here we go.  Remember all you have to do is post your workout in the comments.  I have decided to just have 3 workout days this week.  Today will be Chest, Shoulders and Triceps,Thursday we will train Back, biceps, and forearms and Saturday we will work Quads, Hams, and calves.  To receive the ebook all I ask is you to post your workout in the comments for all three days.

Today’s plan

Chest

Incline Presses 4 sets of 8-12

Flat Presses 4 sets of 8-12

Shoulders

Shoulder Presses 3 sets of 8-12

Lateral Raises 4 sets of 8-12

Triceps

Close Grip Presses 4 sets of 8-12

Rope Pushdowns 4 sets of 8-12

Shrugs 4 sets of 20 plus reps

This is our beginning game plan.  Who knows we may add some crazy exercises as the workout progresses 😉

Post your workouts below to recieve LVDV1.