NOTE: This is week 4-8 of a 12 week plan I’ve been creating for a group of lifters in the gym. They are now on week 11 and the program changes every week. This is NOT a one-week program that is to be repeated over and over again.

The first 4 weeks can be found here.

As the weeks progress, you will see modifications for each of the lifers. As of week five, weak points have been determined and modifications to the program have been made. There are five on this program ranging from teenage raw drug-free to pro multi-ply. They all train together, but have different needs, so the modifications have to be built into the overall plan.

The goals for weeks 5-8 were:

  1. To build strength
  2. To strengthen the lifts from the bottom up
  3. Increase confidence
  4. Increase conditioning
  5. Begin meet prep
  6. Correct technical and physical weak points

I do have their supplement plan in here because we’re testing different protocols to see how they work. What I’m testing right now is how much of a load – bloat – fullness I can get from them on Friday that they can hold over the weekend. To me, this is the most important aspect right now. I want them to come into the weekend big and full and then retain it for both of their heavy training days. The most demanding training days are Saturdays and Sundays, thus allowing for more recovery during the week. Over this program you’ll see some changes to the Friday and weekend supplement plan because of this. You’ll also see some products come out and some will come back in and others won’t. We will keep in what they feel helps and dump what doesn’t.

NOTE: I’m posting this section because I do think people are interested to see what stays and what goes and what else will be tossed in. We are TESTING this stuff, so who knows how it will end up. I do want to note that less than two percent of EliteFTS’ sales come from supplements, so I could care less if you buy them or not. We sell them as secondary items that you might pick up if you buy something else. Use the info for what it is and leave it at that. Actually, I’m 100 percent sure I could put this entire program in an e-book, sell it, and make more off of the sale of the book than the total sales of all the supplements listed in this training plan.

Back to the lifters:
They aren't all going to do a meet on week 12, so during the later weeks, there'll be more modifications based on who is doing the meet and who isn’t.

This is the actual plan they are being e-mailed. There may be some modifications that had to made that aren't listed (but these are very few).


Week 5 (of 12)

Monday Aug 23 – Sunday August 29, 2010

 

Monday:

  1. Soft Foam Roller Work – nothing deep, just light passes.
  2. Light Cardio – 15-20 minutes not exceeding 65% max heart rate

 

Modifications:

  • Jon & Steve: Sit on 4-6 inch box (like an aerobic step-up step), double loop any band around your knees and do back pull aparts where you pull your knees out. Hold at max contraction for five count. Do two sets to failure.
  • Molly: Do your knee rehab movements. You will use these are Prehab.
  • Ted:Add any type of hip flexor stretching you want. Do at the end of your warm-up session. Hold stretch for 60 seconds, rest a couple minutes and do one more stretch of 90 seconds.

Nutritional:

  • Curcumin 500 (2 with breakfast – lunch and dinner)
  • Before bed two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed
  • Multi-vitamin in the morning with breakfast
  • One scoop Metabolic Drive or one Metabolic bar with breakfast
  • Three Flameout with breakfast and dinner

Tuesday:

1. Warm Up

  • Do whatever you normally do.

2. Box Squats with Safety Squat Bar

  • Whatever weight you used last week add 5% more. So if you used 400 pounds, you would add 20 pounds. Round to the nearest 5 pound jump.
  • Perform 7 sets of 2 reps with < 60 seconds rest
  • Steve, Scott & Ted: with the bar still loaded after the last set (rest first). Do two sets of Hise shrugs for 5 reps holding the top of each rep for 15 seconds. A Hise shrug is just unracking the bar as you would squat, arch your back and shrug your shoulders as high as you can.

3. Hamstrings

  • GHR would be the best choice – 2 sets  of 8 (to failure). Hold weights or use weight vest if needed.
  • Rest < 3minutes

4. Weighted Incline Sit Ups

  • 2 sets 8 reps with < 60 seconds rest. These should be one rep shy of failure.
  • Jon: Do hanging leg raises instead

5. Special exercise #1

  • Jon, Molly & Steve: Sit on 4-6 inch box (like an aerobic step-up step), double loop any band around your knees and do back pull aparts where you pull your knees out. Hold at max contraction for five count. Do two sets to failure.
  • Molly, Scott & Ted:Add any type of hip flexor stretching you want. Do at the end of your warm-up session. Hold stretch for 75 seconds, rest a couple minutes and do one more stretch for 90 seconds.
  • As a second Special Exercise: Steve, Scott and Ted – Face pulls with rope. 4 sets 12 reps with < 60 seconds rest.

6. Free Time

  • 20 minutes total. Keep movements to machines or single leg work in the 12-15 rep range.
  • Molly: rest < 60 seconds and try to get in as much stuff as you can. Reason: stress levels from her personal life were through the roof. I wanted her to take out her frustration and aggression in the gym so that it wouldn't affect her other gym training. With short rest intervals, she can't go heavy with weights.
  • Steve: No free time training at all. Reason: he was feeling beat up, joints hurt and pecs tight.

Modifications:

  • If you need extra technique, work broomstick squats and deadlifts facing a wall.
  • If you’re “on,” then do not do free-time training. If you're drug-free, then DO the free-time training

Nutritional:

  • Alpha GPC around one hour before training.
  • Anaconda and Mag 10 (1-2 scoops) to drink before, during and after training (mix with Spike).
  • Surge Preworkout Fuel – one scoop pretraining.
  • Finibar after hamstrings with 12 ounces of water.
  • Curcumin 500 (2 with breakfast).
  • Before bed, two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
  • Post training (1-2 scoops post workout with Surge) or eat meal within one hour of training.
  • L-Leucine: mix with everything you drink  throughout the day.
  • Multi-vitamin in the morning with breakfast.
  • One scoop Metabolic Drive or one Metabolic bar with breakfast.
  • Three Flameout with breakfast and dinner.

Wednesday:

1. Close Grip Pulldowns using DD Handle

  • Use a weight you could do for 10 reps and do 6 sets 8 reps with < 60 seconds rest

2. Special Exercise #1 – Wide Grip Straight Arm Pull Downs

  • Work up to a max set of 12 reps, rest 2 minutes and try to match the same weight and reps.

3. Special Exercise #2 – Vertical and horizontal stretching for the lats.

  • Find one stretch for each you feel deeps in the lats and hold for 60 seconds.

4. Conditioning

  • Prowler or Sled Work – 5 trips of 25 steps moderate intensity

5. Foam Roller – Massage Work

  • Very hard and deep work. Use rumble roller, baseballs, etc. Work as deep and as hard as you can.

Modifications:

  • If you need extra technique, work broomstick squats and deadlifts facing a wall.
  • If you’re “on,” then you MUST do the conditioning work. If you're clean, then go by feel or just do the light cardio as completed on Monday.

Nutritional:

  • Anaconda and Mag 10 (1-2 scoops) to drink before, during and after training (mix with Spike).
  • Curcumin 500 (2 with breakfast).
  • Before bed 2 scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
  • Post training (1-2 scoops post workout Surge) or eat meal within one hour of training.
  • L-Leucine: mix with everything you drink throughout the day.
  • Multi-vitamin in the morning with breakfast.
  • One scoop Metabolic Drive or one Metabolic bar with breakfast.
  • Three Flameout with breakfast and dinner.

Thursday:

1. Warm Ups

  • Do whatever you normally do

2. Bench Press

  • 6 sets 5 reps with 44% of your CM (competitive max) < 45 rest between sets
  • Explosive tempo

3. Extensions

  • 8 sets 8 reps with < 30 seconds rest using weight you could do for 15 reps

4. Standing Dumbbell Front Raise

  • Use a weight you could do 20 reps with lax form.
  • Do 3 sets 12 -15 reps with tight form.
  • Leave a few reps at the end of each set.
  • This weight should not exceed 25 pounds.

5. Band Pull Aparts

  • Use mini band for two sets to failure

6. Free Time

  • 20 minutes total: focus on chest, delts, arms and keep to machines, dumbbells or cables.
  • Molly: more conditioning work. Let’s make this simple. Do 60% less work than you did for the session the day before. So 60% less weight and 60% less steps.
  • Steve: no free-time work

Modifications:

  • Jon, Molly & Steve:sit on 4-6 inch box (like an aerobic step-up step), double loop any band around your knees and do back pull aparts where you pull your knees out. Hold at max contraction for 5 count. Do 3 sets to failure.
  • Ted & Scott:add any type of hip flexor stretching you want. Do at end of warm-up session. Hold stretch for 60 seconds, rest a couple minutes and do one more stretch of 90 seconds.
  • Ted & Scott: add one upper back movement and do 3 sets 12 reps.
  • If you need extra technique. work broomstick squats and deadlifts facing a wall.
  • If you’re “on,” then do not do free-time training.  If you're drug-free, then DO the free time training.

Nutritional:

  • Anaconda and Mag 10 (1-2 scoops)  to drink before, during and after training (mix with Spike).
  • Surge Preworkout Fuel (1 scoop before training and another with your Anaconda – Mag 10) while training.
  • Finibar after movement #3  with 12 ounces of water.
  • Curcumin 500 (2 with breakfast).
  • Before bed 2 scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
  • Post training (1-2 scoops post workout Surge) or eat meal within one hour of training.
  • L-Leucine: mix with everything you drink throughout the day.
  • Multi-vitamin in the morning with breakfast.
  • One scoop Metabolic Drive or one Metabolic bar with breakfast.
  • Three Flameout with breakfast and dinner.

Friday:

1. Soft Foam Roller Work

  • Nothing deep, just light passes.

2. Light Cardio

  • 10 minutes not exceeding 65% max heart rate
  • Molly: make this 20-30 minutes but do keep it light steady state cardio.

 

3. Sled or Prowler

  • 2 trips of 30 steps with 2 minutes rest between trips

Modifications:

  • If you need extra technique, work broomstick squats and deadlifts facing a wall.
  • If you’re “on,” then make sure you DO the conditioning work. It’s a MUST! If you're drug-free, then go by feel or just do light cardio.

Nutritional:

  • Surge Preworkout Fuel 1 scoop taken 5 times throughout the day mixed with Gatorade or PowerAid cut 50/50 with water.
  • Sodium load – add salt to your meals, eat ramen noodles, salt and vinegar chips, etc all day long. You need to be a blow fish by Saturday morning.
  • Eat 1-2 Fini Bars throughout the day.
  • Curcumin 500 (2 with breakfast).
  • Before bed 2 scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
  • L-Leucine: mix with everything you drink throughout the day.
  • Three Flameout with breakfast and dinner.

Saturday:

1. Warm Up:

  • Do whatever you normally do

2. Box  Squats

  • Briefs
  • Work up to 44% of you CM (competition max) and do 5 sets of 2 reps < 90 second rest. These should be EXPLOSIVE AND FAST. After these 5 sets begin to work up to:
  • 65% of you best full meet squat for 2 reps
  • 70% of your best full meet squat for 2 reps
  • If it looks and feels good and everyone else agrees you can go ahead and do 75% for 2 reps for an extra set.
  • Modification for Jon: add 10% to these percents.

3. Pulls Off Floor with Mastadon Bar

  • Work up to PM (projected max). DON’T MAX OUT just use your best guess. Then drop down and do:
  • 70% x 2
  • 75% x 2
  • 77% x 2
  • Steve use Fat Gripz or a folded up towel around the bar.

4. Stiff leg Deads

  • Keep the weight light (about ½ of what you use for the Fat Bar Pulls). Stand on 3-4 inch mat and keep the tension on the hamstrings. Do 2 sets 8 reps making sure to keep all the tension on the hamstrings and glutes. It should feel like your hamstrings will rip off.

 

5. Hanging Leg Raises

  • No extra weight needed but make sure your hips stretch out at the bottom.
  • 2 sets to failure

6. Free Time

  • 20 minutes total: focus on single leg movements, abs and lower back work.
  • Steve no free time training
  • Take 20 minutes to do whatever you want for your squat and deadlift. Just avoid anything that will work the upper back too much, as you will bench tomorrow.

 

7. Foam Roller

  • Work the crap out of your lats and upper back but also use The Stick and other tools to hit the legs, etc

Modifications:

  • If you’re “on,” then do not do free-time training. If you're drug-free, then DO the free time training.
  • If you are lifting Raw, then wraps only. If not, only changes necessary.
  • If you drink alcohol then limit to 1-2 drinks on this day.
  • After training, spend the rest of the day relaxing and do what you can to keep all stress levels down.
  • Nap if you can.

Nutritional:

  • Keep sodium loading – add salt to your meals, eat ramen noodles, salt and vinegar chips, etc all day long. You need to be a blow fish by Saturday morning.
  • Anaconda and Mag 10 (1-2 scoops) to drink before, during and after training (mix with Spike).
  • Surge Preworkout Fuel (2 scoops before training and another with your Anaconda – Mag 10) while training. Add 2 more scoops later in the day.
  • Finibar after pulls with 12 ounces of water.
  • Curcumin 500 (2 with breakfast, 2 with lunch and 2 with dinner).
  • Before bed 2 scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
  • Post training (1-2 scoops post workout Surge) or eat meal within one hour of training.
  • L-Leucine: mix with everything you drink throughout the day.
  • Multi-vitamin in the morning with breakfast.
  • One scoop Metabolic Drive or one Metabolic bar with breakfast.
  • Three Flameout with breakfast and dinner.

Sunday:

 

1. Close Grip Incline Press

  • Work up to heavy set of 3 reps, then rest 3-4 minutes and try to repeat.

2. One Arm Over head Dumbell Prsss

  • 2 sets 12-15 reps (2 reps shy of failure)

3. N/A

4. Rows

  • Doesn’t matter what type or if you use a couple movements instead of one, BUT make sure these are movements you did not do last week.
  • Leave 1-2 reps in the tank with every set
  • 4 sets 8 reps

5. N/A

Free Time

  • 30 minutes to do what you want. Don't be retarded and keep the reps high for now (10-12). If it hurts or has ever hurt to do the movement, then don't do it.  HAVE FUN but don’t be a dumb ass either. You have done a lot of upper body work, so this is a needed break.

Modifications:

  • If you’re “on,” then do not do free-time training. If you're drug free then DO the free time training

Nutritional:

  • Anaconda and Mag 10 (1-2 scoops) to drink before, during and after training (mix with Spike).
  • Surge Preworkout Fuel (1 scoops before training and another with your Anaconda – Mag 10) while training.
  • Finibar bench work with 12 ounces water.
  • Curcumin 500 (2 with breakfast, 2 with lunch and 2 with dinner).
  • Before bed, two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
  • Post training (1-2 scoops post workout Surge) or eat meal within one hour of training.
  • L-Leucine: mix with everything you drink throughout the day.
  • Multi-vitamin in the morning with breakfast.
  • One scoop Metabolic Drive or one Metabolic bar with breakfast.
  • Three Flameout with breakfast and dinner.

Week 6 (of 12)

Monday Aug 30 – Sunday Sept 5, 2010

 

Monday:

1.     Soft Foam Roller Work

  • Nothing deep, just light passes.

2.     Light Cardio

  • 15-20 minutes not exceeding 65% max heart rate

 

Modifications:

  • Jon & Steve: sit on 4-6 inch box (like an aerobic step-up step), double loop any band around your knees and do back pull aparts where you pull your knees out. Hold at max contraction for 5 count. Do two sets to failure.
  • Molly: do your knee rehab movements. You will use these are Prehab.
  • Ted:add any type of hip flexor stretching you want. Do at end of warm-up session. Hold stretch for 60 seconds, rest a couple minutes and do one more stretch for 90 seconds.

Nutritional:

  • Curcumin 500 (2 with breakfast, lunch and dinner)
  • Before bed, two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed
  • Multi-vitamin in the morning with breakfast
  • One scoop Metabolic Drive or one Metabolic bar with breakfast
  • Three Flameout with breakfast and dinner

Tuesday:

1. Warm Up

  • Do whatever you normally do.

2. Box Squats with Safety Squat Bar

  • Whatever weight you used last week add 5% more. So if you used 400 pounds, you would add 20 pounds. Round to the nearest 5 pound jump.
  • Perform 5 sets of 2 reps with < 60 seconds rest
  • Steve, Scott & Ted: with the bar still loaded after the last set (rest first). Do 2 sets of Hise shrugs for 5 reps holding the top of each rep for 15 seconds. A Hise shrug is just unracking the bar as you would with a squat, arch your back and shrug your shoulders as high as you can.

3. Hamstrings

  • GHR would be the best choice – 2 sets of 6 (to failure). Hold weights or use weight vest of needed.
  • Rest < 3 minutes

4. Weighted Incline Sit Ups

  • 2 sets 8 reps with < 60 seconds rest. These should be one rep shy of failure.
  • Jon: do hanging leg raises instead

5. Special exercise #1

  • Jon, Molly & Steve: sit on 4-6 inch box (like an aerobic step-up step), double loop any band around your knees and do back pull aparts where you pull your knees out. Hold at max contraction for a 5 count. Do one set to failure.
  • Molly, Scott & Ted: add any type of hip flexor stretching you want. Do at end of session while still warm up. Hold stretch for 75 seconds, rest a couple minutes and do one more stretch for 90 seconds.
  • As a second Special Exercise: Steve, Scott and Ted – Face pulls with rope. 3 sets 12 reps with < 60 seconds rest.

6. Free Time

  • 20 minutes total. Keep movements to machines or single legwork in the 12-15-rep range.
  • Molly: rest < 60 seconds and try to get in as much stuff as you can.

Modifications:

  • If you need extra technique, work broomstick squats and deadlifts facing a wall.
  • If you’re “on,” then do not do free-time training. If you're drug free then DO the free time training

Nutritional:

  • Alpha GPC around one hour before training.
  • Anaconda and Mag 10 (1-2 scoops) to drink before, during and after training (mix with Spike).
  • Surge Preworkout Fuel – 1 scoop pre training.
  • Finibar after hamstrings with 12 ounces of water.
  • Curcumin 500 (2 with breakfast).
  • Before bed, two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
  • Post training (1-2 scoops post workout Surge) or eat meal within one hour of training.
  • L-Leucine: mix with everything you drink  throughout the day.
  • Multi-vitamin in the morning with breakfast.
  • One scoop Metabolic Drive or one Metabolic bar with breakfast.
  • Three Flameout with breakfast and dinner.

 

 

Wednesday:

1. Bench  Grip Pulldowns

  • Use a weight you could do for 10 reps and do 4 sets 12 reps with < 60 seconds rest.

2. Special Exercise #1 – Wide Grip Straight Arm Pull Downs

  • Work up to max set of 12 reps, rest 2 minutes and try to match the same weight and reps.

3.  Special Exercise #2 – Vertical and horizontal stretching for the lats.

  • Find one stretch for each you feel deep in the lats and hold for 60 seconds.

4. Conditioning

  • Prowler or Sled Work – 5 trips of 25 steps moderate intensity.

5. Foam Roller – Massage Work

  • Very hard and deep work. Use rumble roller, baseballs, etc. Work as deep and as hard as you can.

Modifications:

  • If you need extra technique, work broomstick squats and deadlifts facing a wall.
  • If you’re “on,” then you MUST do the conditioning work. If you are clean, then go by feel or just do the light cardio as completed on Monday.

Nutritional:

  • Anaconda and Mag 10 (1-2 scoops) to drink before, during and after training (mix with Spike)
  • Curcumin 500 (2 with breakfast)
  • Before bed 2 scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
  • Post training (1-2 scoops post workout Surge) or eat meal within one hour of training.
  • L-Leucine: mix with everything you drink throughout the day.
  • Multi-vitamin in the morning with breakfast
  • One scoop Metabolic Drive or one Metabolic bar with breakfast
  • Three Flameout with breakfast and dinner

Thursday:

1. Warm Ups

  • Do whatever you normally do

2. Bench Press

  • 7 sets 3 reps with 46% of your CM (competitive max) <45 rest between sets
  • Explosive tempo

3. Extensions

  • 8 sets 8 reps with < 30 seconds rest using weight you could do for 15 reps

4. Standing Dumbbell Front Raise

  • Use a weight you could do 20 reps with lax form.
  • Do 3 sets 12 -15 reps with tight form.
  • Leave a few reps at the end of each set.
  • This weight should not exceed 25 pounds.

5. Band Pull Aparts

  • Use mini band for one set to failure

6. Free Time

  • 20 minutes total: focus on chest, delts, arms and keep to machines, dumbbells or cables.
  • Molly: rest < 60 seconds and try to get in as much stuff as you can. More conditioning work. Let’s make this simple. Do 60% less work than you did for the session the day before. So 60% less weight and 60% less steps.

Modifications:

  • Jon, Molly & Steve: sit on 4-6 inch box (like an aerobic step-up step), double loop any band around your knees and do back pull aparts where you pull your knees out. Hold at max contraction for a 5 count. Do 3 sets to failure.
  • Ted & Scott:add any type of hip flexor stretching you want. Do at end of warm-up session. Hold stretch for 60 seconds, rest a couple minutes and do one more stretch for 90 seconds.
  • Ted & Scott: add one upper back movement and do 3 sets 12 reps.
  • If you need extra technique work broom stick squats and deads facing a wall.
  • If you’re “on,” then do not do free-time training. If you're drug-free, then DO the free time training.

Nutritional:

  • Anaconda and Mag 10 (1-2 scoops)  to drink before, during and after training (mix with Spike).
  • Surge Preworkout Fuel (1 scoop before training and another with your Anaconda – Mag 10) while training.
  • Finibar after movement #3  with 12 ounces of water.
  • Curcumin 500 (2 with breakfast).
  • Before bed, two scoops Metabolic drive, eight Pro Mineral capsules and z-12 if needed.
  • Post training (1-2 scoops post workout Surge) or eat meal within one hour of training.
  • L-Leucine: mix with everything you drink throughout the day.
  • Multi-vitamin in the morning with breakfast.
  • One scoop Metabolic Drive or one Metabolic bar with breakfast.
  • Three Flameout with breakfast and dinner.

Friday:

1. Soft Foam Roller Work

  • Nothing deep, just light passes.

2. Light Cardio

  • 10 minutes not exceeding 65% max heart rate
  • Molly: make this 20-30 minutes but do keep it light steady-state cardio.

 

3. Sled or Prowler

  • 2 trips of 30 steps with 2 minutes rest between trips

Modifications:

  • If you need extra technique, work broomstick squats and deadlifts facing a wall.
  • If you’re “on,” then make sure you DO the conditioning work. It’s a MUST! If you're drug-free, then go by feel or just do light cardio.

Nutritional:

  • Surge Preworkout Fuel 1 scoop taken 5 times throughout the day mixed with Gatorade or PowerAid cut 50/50 with water.
  • Sodium load – add salt to your meals, eat ramen noodles, salt and vinegar chips, etc all day long. You need to be a blow fish by Saturday morning.
  • Eat 1-2 Fini Bars throughout the day.
  • Curcumin 500 (2 with breakfast).
  • Before bed, two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
  • L-Leucine: mix with everything you drink throughout the day.
  • Three Flameout with breakfast and dinner.

Saturday:

1. Warm Up:

  • Do whatever you normally do

2. Box  Squats

  • Briefs
  • Work up to 46% of you CM (competition max) and do 5 sets of 2 reps < 90 second rest. These should be EXPLOSIVE AND FAST. After these 5 sets begin to work up to:
  • 70% of you best full meet squat for 2 reps
  • 74% of your best full meet squat for 2 reps
  • If it looks and feels good and everyone else agrees you can go ahead and do 76% for 2 reps for an extra set.
  • Modification for Jon: add 10% to these percents.

3. Pulls Off Floor with Texas Power Bar

  • Work up to PM (projected max). DON’T MAX OUT just use your best guess. Then drop down and do.
  • 75% x 2
  • 77% x 2
  • 80% x 2

4. Stiff leg Deads

  • Keep the weight light (about ½ of what you use for the Fat Bar Pulls). Stand on 3-4 inch mat and keep the tension on the hamstrings. Do 2 sets 8 reps making sure to keep all the tension on the hamstrings and glutes. It should feel like your hamstrings will rip off.

 

5. Hanging Leg Raises

  • No extra weight needed but make sure your hips stretch out at the bottom.
  • 2 sets to failure

6. Free Time

  • 20 minutes total: focus on single leg movements, abs and lower back work.
  • Take 20 minutes to do whatever you want for your squat and dead. Just avoid anything that will work the upper back too much, as you will bench tomorrow.

 

7. Foam Roller

  • Work the crap out of your lats and upper back, but also use The Stick and other tools to hit the legs, etc.

Modifications:

  • If you’re “on,” then do not do free-time training. If you're drug-free, then DO the free time training.
  • If you are lifting Raw, then wraps only. If not, only changes necessary.
  • If you drink alcohol then limit to 1-2 drinks on this day.
  • After training, spend the rest of the day relaxing and do what you can to keep all stress levels down.
  • Nap if you can.

Nutritional:

  • Keep sodium loading – add salt to your meals, eat ramen noodles, salt and vinegar chips, etc all day long. You need to be a blow fish by Saturday morning.
  • Anaconda and Mag 10 (1-2 scoops) to drink before, during and after training (mix with Spike).
  • Surge Preworkout Fuel (2 scoops before training and another with your Anaconda – Mag 10) while training. Add 2 more scoops later in the day.
  • Finibar after pulls with 12 ounces of water.
  • Curcumin 500 (2 with breakfast, lunch and dinner).
  • Before bed, two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
  • Post training (1-2 scoops post workout Surge) or eat meal within one hour of training.
  • L-Leucine: mix with everything you drink throughout the day.
  • Multi-vitamin in the morning with breakfast.
  • One scoop Metabolic Drive or one Metabolic bar with breakfast.
  • Three Flameout with breakfast and dinner.

Sunday:

 

1. Close Grip Incline Press

  • Work up to heavy sets of 3 reps. Rest, then hit a drop set with half the weight used for top set for as many reps as you can.

2. One Arm Over head Dumbell Prsss

  • 2 sets 12-15 reps (2 reps shy of failure)

3. N/A

4. Rows

  • Doesn’t matter what type, or if you use a couple of movements instead of one, BUT make sure these are movements you did not do last week.
  • Leave 1-2 reps in the tank with every set.
  • 4 sets 8 reps

5. N/A

Free Time

  • 30 minutes to do what you want. Don't be retarded and keep the reps high for now (10-12). If it hurts or has ever hurt to do the movement, then don't do it. HAVE FUN but don’t be a dumb ass either. You have done a lot of upper body work so this is a need break.

Modifications:

  • If you’re “on,” then do not do free-time training. If you're drug-free then DO the free-time training

Nutritional:

  • Anaconda and Mag 10 (1-2 scoops) to drink before, during and after training (mix with Spike).
  • Surge Preworkout Fuel (1 scoop before training and another with your Anaconda – Mag 10) while training.
  • Finibar bench work with 12 ounces of water.
  • Curcumin 500 (2 with breakfast, lunch and dinner).
  • Before bed, two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
  • Post training (1-2 scoops post workout Surge) or eat meal within one hour of training.
  • L-Leucine: mix with everything you drink throughout the day.
  • Multi-vitamin in the morning with breakfast.
  • One scoop Metabolic Drive or one Metabolic bar with breakfast.
  • Three Flameout with breakfast and dinner.

Week 7 (of 12)

Monday Sept 6 – Sunday Sept 12, 2010

 

Monday:

1. Soft Foam Roller Work

  • Nothing deep, just light passes.

2. Light Cardio

  • 15-20 minutes not exceeding 65% max heart rate

 

Modifications:

  • Jon & Steve: sit on 4-6 inch box (like an aerobic step-up step), double loop any band around your knees and do back pull aparts where you pull your knees out. Hold at max contraction for a 5 count. Do two sets to failure.
  • Molly: do your knee rehab movements. You will use these are Prehab.
  • Ted:add any type of hip flexor stretching you want. Do at end of warm-up session. Hold stretch for 60 seconds, rest a couple minutes and do one more stretch for 90 seconds.

Nutritional:

  • Curcumin 500 (2 with breakfast, lunch and dinner).
  • Before bed, two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
  • Multi-vitamin in the morning with breakfast.
  • One scoop Metabolic Drive or one Metabolic bar with breakfast.
  • Three Flameout with breakfast and dinner.

Tuesday:

1. Warm Up

  • Do whatever you normally do.

2. Good Mornings

  • Work up to a moderate weight that you can do for 3 sets of 5 reps. This should be a weight you could do for 12-15 reps if asked.
  • Begin movement by pushing hips back and trying to stretch your hamstrings as hard ads you can and you descend.
  • Rest < 3 minutes.

3. Hamstrings

  • GHR would be the best choice – 4 sets 10 (shy of failure). Hold weights or use weight vest of needed.
  • Rest < 3 minutes

4. Standing Cable Pulldown Abs

  • 5 sets 15-20 reps with < 60 seconds rest. These should be one rep shy of failure.

5. Free Time

  • 10 minutes total. Keep movements to machines or single legwork in the 12-15 rep range.
  • Molly: rest < 60 seconds and try to get in as much stuff as you can.

Modifications:

  • If you need extra technique, work broomstick squats and deadlifts facing a wall.
  • If you’re “on,” then do not do free-time training.  If you're drug-free, then DO the free-time training.

Nutritional:

  • Alpha GPC around one hour before training.
  • Anaconda and Mag 10 (1-2 scoops)  to drink before, during and after training (mix with Spike).
  • Surge Preworkout Fuel – 1 scoop pre training.
  • Finibar after Hamstrings with 12 ounces of water.
  • Curcumin 500 (2 with breakfast).
  • Before bed, two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
  • Post training (1-2 scoops post workout Surge) or eat meal within one hour of training.
  • L-Leucine: mix with everything you drink  throughout the day.
  • Multi-vitamin in the morning with breakfast.
  • One scoop Metabolic Drive or one Metabolic bar with breakfast.
  • Three Flameout with breakfast and dinner.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday:

1. Chest Supported Rows

  • Use a weight you could do for 10 reps and do 4 sets 12 reps with < 60 seconds rest

2.  Special Exercise #1 – Wide Grip Straight Arm Pull Downs

  • Work up to max set of 12 reps, rest 2 minutes and try to match the same weight and reps.

3.  Special Exercise #2 – Vertical and horizontal stretching for the lats.

  • Find one stretch for each you feel deeps in the lats and hold for 60 seconds.

4. Conditioning

  • Prowler or Sled Work – 4 trips of 25 steps moderate intensity

5. Foam Roller – Massage Work

  • Very hard and deep work. Use rumble roller, baseballs, etc. Work as deep and as hard as you can.

Modifications:

  • If you need extra technique, work broomstick squats and deadlifts facing a wall.
  • If you’re “on,” then you MUST do the conditioning work. If you are clean, then go by feel or just do the light cardio as completed on Monday.

Nutritional:

  • Anaconda and Mag 10 (1-2 scoops)  to drink before, during and after training (mix with Spike)
  • Curcumin 500 (2 with breakfast)
  • Before bed 2 scoops Metabolic drive, 8 pro minerals and z-12 if needed.
  • Post training (1-2 scoops post wo surge) or eat meal within one hour of training.
  • L-Leucine – mix with everything you drink throughout the day.
  • Multi vitamin in the morning with breakfast
  • 1 scoop metabolic drive or one metabolic bar with breakfast
  • 3 Flameout  with breakfast and dinner

Thursday:

1. Warm Ups

  • Do whatever you normally do

2. Bench Press

  • 8 sets 3 reps with 40% of your CM (competitive max) < 30 rest between sets
  • Explosive tempo

3. Pushdowns (any bar or rope – doesn’t matter)

  • 8 sets 8 reps with <30 seconds rest using weight you could do for 15 reps

4. Rear Dumbbell Lateral Raise

  • Use a weight you could do 20 reps with lax form.
  • Do 3 sets 12 -15reps with tight form.
  • Leave a few reps at the end of each set.
  • This weight should not exceed 25 pounds.

5. Band Pull Aparts

  • Use mini band and do as many reps as you can in 60 seconds – 2 sets

6. Free Time

  • 10 minutes total: focus on chest, delts, arms and keep to machines, dumbbells or cables.
  • Molly – rest < 60 seconds and try to get in as much stuff as you can. More conditioning work. Let’s make this simple. Do 60% less work than you did for the session the day before. So 60% less weight and 60% less steps.

Modifications:

  • If you need extra technique, work broomstick squats and deadlifts facing a wall.
  • If you’re “on,” then do not do free-time training. If you're drug-free, then DO the free-time training.

Nutritional:

  • Anaconda and Mag 10 (1-2 scoops) to drink before, during and after training (mix with Spike).
  • Surge Preworkout Fuel (1 scoop before training and another with your Anaconda – Mag 10) while training.
  • Finibar after movement #3 with 12 ounces of water.
  • Curcumin 500 (2 with breakfast).
  • Before bed, two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
  • Post training (1-2 scoops post workout Surge) or eat meal within one hour of training.
  • L-Leucine: mix with everything you drink throughout the day.
  • Multi-vitamin in the morning with breakfast.
  • One scoop Metabolic Drive or one Metabolic bar with breakfast.
  • Three Flameout with breakfast and dinner.

Friday:

1. Soft Foam Roller Work

  • Nothing deep, just light passes.

2. Light Cardio

  • 10 minutes not exceeding 65% max heart rate
  • Molly: make this 20-30 minutes but do keep it light steady state cardio.

 

Modifications:

  • If you need extra technique, work broomstick squats and deadlifts facing a wall.
  • If you’re “on ” then make sure you DO the conditioning work.  It’s a MUST! If your drug free then go by feel or just do light cardio.

Nutritional:

  • Surge Preworkout Fuel 1 scoop taken 5 times throughout the day mixed with Gatorade or PowerAid cut 50/50 with water.
  • Sodium load – add salt to your meals, eat ramen noodles, salt and vinegar chips, etc all day long. You need to be a blow fish by Saturday morning.
  • Eat 1-2 Fini Bars throughout the day.
  • Curcumin 500 (2 with breakfast).
  • Before bed, two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
  • L-Leucine: mix with everything you drink throughout the day.
  • Three Flameout with breakfast and dinner.

Saturday:

1. Warm Up:

  • Do whatever you normally do

2.  Squats

  • Full Gear
  • Work up to PM. DO NOT max out or even come close. Just get an idea of where you are with full gear, and straps up. You WILL BE 3-4 inches high. Don’t force it. Once you get an idea of where you think your max would be...
  • 80% x 3
  • 82% x 3
  • 84%x 1
  • 86% x1
  • Modification for Jon: add 10% to these percents.

3. Pulls Off Floor with Texas Power Bar

  • Work up to PM (projected max). DON’T MAX OUT just use your best guess. Then drop down and do:
  • 73% x 1
  • 75% x 1
  • 77% x 1
  • 79% x 1

3. Reverse Hypers

  • 3 sets 10-12 reps

 

5. Hanging Leg Raises

  • No extra weight needed but make sure your hips stretch out at the bottom.
  • 2 sets to failure

6. Free Time

  • 10 minutes total: focus on single leg movements, abs and lower back work.
  • Take 20 minutes to do whatever you want for your squat and dead. Just avoid anything that will work the upper back too much, as you will bench tomorrow.

 

7. Foam Roller

  • Work the crap out of your lats and upper back but also use The Stick and other tools to hit the legs, etc

Modifications:

  • If you’re “on,” then do not do free-time training. If you're drug-free, then DO the free time training.
  • If you are lifting Raw then wraps only. If not, then only changes necessary.
  • If you drink alcohol then limit to 1-2 drinks on this day.
  • After training, spend the rest of the day relaxing and do what you can to keep all stress levels down.
  • Nap if you can.

Nutritional:

  • Keep sodium loading – add salt to your meals, eat ramen noodles, salt and vinegar chips, etc all day long. You need to be a blow fish by Saturday morning.
  • Anaconda and Mag 10 (1-2 scoops) to drink before, during and after training (mix with Spike).
  • Surge Preworkout Fuel (2 scoop before training and another with your Anaconda – Mag 10) while training. Add 2 more scoops later in the day.
  • Finibar after pulls with 12 ounces water.
  • Curcumin 500 (2 with breakfast, lunch and dinner).
  • Before bed, two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
  • Post training (1-2 scoops post wo surge) or eat meal within one hour of training.
  • L-Leucine: mix with everything you drink throughout the day.
  • Multi-vitamin in the morning with breakfast.
  • One scoop Metabolic Drive or one Metabolic bar with breakfast.
  • Three Flameout with breakfast and dinner.

Sunday:

 

1. Bench Press

  • Warm up and…
  • Work up to a PM of a 3-board press using full gear (shirt). Once again this is PM. Once you get your PM figured out drop to a 2-board and do...
  • 80% x 3
  • 82% x 3
  • 84%x 1
  • 86% x1

2. JM Press

  • Work up to 2 heavy sets of 5 off carpet, manpon or soft board.

3. Rear Delt Machine

  • 6 sets 12 reps with less than 30 seconds rest.

4. Rows

  • Doesn’t matter what type, or if you use a couple movements instead of one, BUT make sure these are movements you did not do last week.
  • Leave 1-2 reps in the tank with every set
  • 4 sets 8 reps

5. N/A

Free Time

  • 15 minutes to do what you want. Don't be retarded and keep the reps high for now (10-12). If it hurts or has ever hurt to do the movement, then don't do it. HAVE FUN but don’t be a dumb ass either. You have done a lot of upper body work, so this is a needed break.

Modifications:

  • If you’re “on,” then do not do free time-training. If you're drug-free, then DO the free-time training

Nutritional:

  • Anaconda and Mag 10 (1-2 scoops) to drink before, during and after training (mix with Spike).
  • Surge Preworkout Fuel (1 scoop before training and another with your Anaconda – Mag 10) while training.
  • Finibar bench work with 12 ounces of water.
  • Curcumin 500 (2 with breakfast, lunch and dinner).
  • Before bed, two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
  • Post training (1-2 scoops post workout Surge) or eat meal within one hour of training.
  • L-Leucine: mix with everything you drink throughout the day.
  • Multi-vitamin in the morning with breakfast.
  • One scoop Metabolic Drive or one Metabolic bar with breakfast.
  • Three Flameout with breakfast and dinner.

Week 8 (of 12)

Monday Sept 13 – Sunday Sept 19, 2010

 

Monday:

1. Soft Foam Roller Work

  • Nothing deep, just light passes.

2. Light Cardio

  • 15-20 minutes not exceeding 65% max heart rate

 

Modifications:

  • Jon & Steve: sit on 4-6 inch box (like a aerobic step-up step), double loop any band around your knees and do back pull aparts where you pull your knees out, hold at max contraction for a 5 count. Do two sets to failure.
  • Molly: do your knee rehab movements. You will use these are Prehab.
  • Ted:add any type of hip flexor stretching you want. Do at end of session while still warm-up. Hold stretch for 60 seconds, rest a couple minutes and do for one more stretch of 90 seconds.

Nutritional:

  • Curcumin 500 (2 with breakfast, lunch and dinner).
  • Before bed, two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
  • Multi-vitamin in the morning with breakfast.
  • One scoop Metabolic Drive or one Metabolic bar with breakfast.
  • Three Flameout with breakfast and dinner.

Tuesday:

1. Warm Up

  • Do whatever you normally do.

2. Good Mornings

  • Work up to a moderate weight that you can do for 3 sets of 5 reps. This should be a weight you could do for 12-15 reps if asked, but 15-30 pounds more than last week.
  • Begin movement by pushing hips back and try to stretch your hamstrings as hard ads you can and you descend.
  • Rest < 3 minutes.

3. Hamstrings

  • GHR would be the best choice – 3 sets 10 (shy of failure). Hold weights or use weight vest if needed.
  • Rest < 3 minutes.

4. Standing Cable Pulldown Abs

  • 4 sets 15-20 reps with < 60 seconds rest. These should be one rep shy of failure.

5. Free Time

  • 10 minutes total. Keep movements to machines or single legwork in the 12-15-rep range.
  • Molly – rest < 60 seconds and try to get in as much stuff as you can.

Modifications:

  • If you need extra technique, work broomstick squats and deadlifts facing a wall.
  • If you’re “on,” then do not do free-time training. If you're drug-free, then DO the free time training.

Nutritional:

  • Anaconda and Mag 10 (1-2 scoops) to drink before, during and after training (mix with Spike).
  • Surge Preworkout Fuel – one scoop pretraining.
  • Finibar after hamstrings with 12 oz water.
  • Curcumin 500 (2 with breakfast).
  • Before bed, two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
  • Post training (1-2 scoops post workout Surge) or eat meal within one hour of training.
  • L-Leucine: mix with everything you drink throughout the day.
  • Multi-vitamin in the morning with breakfast.
  • One scoop Metabolic Drive or one Metabolic bar with breakfast.
  • Three Flameout with breakfast and dinner.

 

 

Wednesday:

1. Chest Supported Rows

  • Use a weight you could do for 10 reps (needs to be more weight than last week) and do 3 sets 12 reps with < 60 seconds rest

2.  Special Exercise #1 – Wide Grip Straight Arm Pull Downs

  • Work up to max set of 12 reps, rest 2 minutes and try to match the same weight and reps.

3.  Special Exercise #2 – Vertical and horizontal stretching for the lats.

  • Find one stretch for each you feel deep in the lats and hold for 70 seconds.

4. Conditioning

  • Prowler or Sled Work – 3 trips of 25 steps moderate intensity

5. Foam Roller – Message Work

  • Very hard and deep work. Use rumble roller, baseballs, etc. Work as deep and as hard as you can.

Modifications:

  • If you need extra technique, work broomstick squats and deadlifts facing a wall.
  • If you’re “on,” then you MUST do the conditioning work. If you're clean, then go by feel or just do the light cardio as completed on Monday.

Nutritional:

  • Anaconda and Mag 10 (1-2 scoops) to drink before, during and after training (mix with Spike).
  • Curcumin 500 (2 with breakfast).
  • Before bed, two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
  • Post training (1-2 scoops post wo surge) or eat meal within one hour of training.
  • L-Leucine: mix with everything you drink throughout the day.
  • Multi-vitamin in the morning with breakfast.
  • One scoop Metabolic Drive or one Metabolic bar with breakfast.
  • Three Flameout with breakfast and dinner.

Thursday:

1. Warm Ups

  • Do whatever you normally do

2. Bench Press

  • 8 sets 3 reps with 43% of your CM (competitive max) < 30 rest between sets
  • Explosive tempo

3. Pushdowns (any bar or rope – doesn’t matter)

  • 8 sets 8 reps with < 25 seconds rest using weight you could do for 15 reps

4. Rear Dumbbell Lateral Raise

  • Use a weight you could be 20 reps with lax form but more than last week.
  • Do 3 sets 12 reps with tight form.
  • Leave a few reps at the end of each set

5. Band Pull Aparts

  • Use mini band and do as many reps as you can in 60 seconds – 2 sets

6. Free Time

  • 10 minutes total: Focus on chest, delts, arms and keep to machines, dumbbells or cables.
  • Molly – rest < 60 seconds and try to get in as much stuff as you can.
  • Molly: More conditioning work. Let’s make this simple. Do 60% less work than you did for the session the day before. So 60% less weight and 60% less steps.

Modifications:

  • If you need extra technique, work broomstick squats and deadlifts facing a wall.
  • If you’re “on,” then do not do free-time training. If you're drug-free, then DO the free time training

Nutritional:

  • Anaconda and Mag 10 (1-2 scoops) to drink before, during and after training (mix with Spike).
  • Surge Preworkout Fuel (1 scoop before training and another with your Anaconda – Mag 10) while training.
  • Finibar after movement #3  with 12 ounces of water.
  • Curcumin 500 (2 with breakfast).
  • Before bed, two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
  • Post training (1-2 scoops post workout Surge) or eat meal within one hour of training.
  • L-Leucine: mix with everything you drink throughout the day.
  • Multi-vitamin in the morning with breakfast.
  • One scoop Metabolic Drive or one Metabolic bar with breakfast.
  • Three Flameout with breakfast and dinner.

Friday:

1. Soft Foam Roller Work

  • Nothing deep, just light passes.

2. Light Cardio

  • 10 minutes not exceeding 65% max heart rate
  • Molly – make this 20-30 minutes, but do keep it light steady-state cardio.

 

Modifications:

  • If you need extra technique, work broomstick squats and deads facing a wall.
  • If you’re “on,” then make sure you DO the conditioning work. It’s a MUST! If you're drug-free, then go by feel or just do light cardio.

Nutritional:

  • Surge Preworkout Fuel 2 scoops taken 3 times throughout the day mixed with Gatorade or PowerAid cut 50/50 with water.
  • Sodium load – add salt to your meals, eat ramen noodles, salt and vinegar chips, etc all day long. You need to be a blow fish by Saturday morning.
  • Curcumin 500 (2 with breakfast).
  • Before bed, two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
  • L-Leucine: mix with everything you drink throughout the day.
  • Three Flameout with breakfast and dinner.

Saturday:

1. Warm Up:

  • Do whatever you normally do

2.  Squats

  • Full Gear
  • Use your PM from last week to determine percentages.
  • 78% x 3
  • 84% x 3
  • 86%x 1
  • 88% x1
  • Modification for Jon: add 10% to these percents.

3. Pulls Off Floor with OLD Texas DL bar

  • Use PM from last week to determine percents.
  • 70% x 1
  • 76% x 1
  • 81% x 1

4. Reverse Hypers

  • 2 sets 10-12 reps

 

5. Hanging Leg Raises

  • No extra weight needed but make sure your hips stretch out at the bottom.
  • 2 sets to failure

7. Foam Roller

  • Work the crap out of your lats and upper back, but also use The Stick and other tools to hit the legs, etc

Modifications:

  • If you’re “on,” then do not do free-time training. If you're drug-free, then DO the free-time training
  • If you're lifting raw, then wraps only. If not, only changes necessary.
  • If you drink alcohol, then limit to 1-2 drinks on this day.
  • After training spend the rest of the day relaxing and do what you can to keep all stress levels down.
  • Nap if you can.

Nutritional:

  • Keep sodium loading – add salt to your meals, eat ramen noodles, salt and vinegar chips, etc all day long. You need to be a blow fish by Saturday morning.
  • Anaconda and Mag 10 (1-2 scoops) to drink before, during and after training (mix with Spike).
  • Surge Preworkout Fuel (2 scoops before training and another with your Anaconda – Mag 10) while training.  Add two more scoops later in the day.
  • 1 or 2 Finibar after squats with 12 ounces of water.
  • Curcumin 500 (2 with breakfast, lunch and dinner).
  • Before bed, two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
  • Post training (1-2 scoops post workout Surge) or eat meal within one hour of training.
  • L-Leucine: mix with everything you drink throughout the day.
  • Multi-vitamin in the morning with breakfast.
  • One scoop Metabolic Drive or one Metabolic bar with breakfast.
  • Three Flameout with breakfast and dinner.

Sunday:

 

1. Bench Press

  • Warm up and do…
  • Work up to a PM of a 2 board press using full gear (shirt). Once again this is PM. Once you get your PM figured out, drop to a 1-board and do..
  • 80% x 3
  • 82% x 3
  • 84%x 1
  • 86% x1

2. JM Press

  • Work up to 2 heavy sets of 3 off carpet, manpon or soft board.

3. Rear Delt Machine

  • 2 sets 12 reps with less than 90 seconds rest.

4. Rows

  • Doesn’t matter what type or if you use a couple movements instead of one, BUT make sure these are movements you did not do last week.
  • Leave 1-2 reps in the tank with every set
  • 2 sets 8 reps

5. N/A

Free Time

  • 15 minutes to do what you want. Don't be retarded and keep the reps high for now (10-12). If it hurts or has ever hurt to do the movement, then don't do it.  HAVE FUN but don’t be a dumb ass either. You have done a lot of upper body work so this is a needed break.

Modifications:

  • If you’re “on,” then do not do free time training. If you're drug-free, then DO the free time training

Nutritional:

  • Anaconda and Mag 10 (1-2 scoops) to drink before, during and after training (mix with Spike).
  • Surge Preworkout Fuel (1 scoop before training and another with your Anaconda – Mag 10) while training.
  • Finibar bench work with 12 ounces water.
  • Curcumin 500 (2 with breakfast, lunch and dinner).
  • Before bed, two scoops Metabolic Drive, eight Pro Mineral capsules and z-12 if needed.
  • Post training (1-2 scoops post workout Surge) or eat meal within one hour of training.
  • L-Leucine: mix with everything you drink throughout the day.
  • Multi-vitamin in the morning with breakfast.
  • One scoop Metabolic Drive or one Metabolic bar with breakfast.
  • Three Flameout with breakfast and dinner.