Holman and Lawson's X-Reps and POF..........Ask anything you need to know here.
Health and FitnessPhotoshop Holman and Lawson's X-Reps and POF..........Ask anything you need to know here. in the forums; Originally Posted by bc_2005
I pretty know which exercises I am able to do, but I just need help with ...
I pretty know which exercises I am able to do, but I just need help with following SquirrelMonkey's routine with being on a 3rd shift schedule.
I'm working on one for you......It may be a little while, but I will have it up by the end of the day.
I will also get working on your nutrition. It will be a plan similar to mine, but I will try to tailor it more to your needs......here is a shopping list:
Small digital scale like the kind used for measuring weed, but put it to better use measuring something healthy, like food.
Boneless skinless chicken breast
Salmon or any other fish you like
Lean Top Sirloin steak
Lean Hamburger
Pork Tenderloin
Broccolli
Green Beans
Oatmeal
Canned corn (not creamed or sweetened)
Almonds
Olive oil
seasonings (if it doesen't taste good, its hard to stay on a diet)
Eggs
Eggs
Eggs
Eggs
Eggs
Eggs
Eggs
Tuna
Tuna
Tuna
Tuna
Tuna
Tuna
Tuna
Tuna
salsa
Cottage Cheese
Metamucil (put in a night time shake to make you feel ful and control late night cravings)
Sugar......Yes, Sugar High Glycemic Fast Carbs to put in your post workout shake to spike your blood sugar and cause an insulin release and amino uptake into muscles.
__________________
Chief of the Slapaho Tribe
Last edited by Squirrelmonkey : 05-26-2006 at 05:37 PM.
You want to consume roughly 250g (this is figured by bodyweight x 1.5g)
You will want to maintain a higher level of HEALTHY fat from almonds, olive oil and fish. and your carbohydrates should come from sources such as oatmeal, bran, sweet potatos, corn and greens. for a post workout shake try to get 50g protien low to no fat, and 50 grams carbs.
Breakfast:
1 cup oatmeal
omlet or scrambled 4 egg whites and 2 whole eggs
salsa on top
Other meals:
6 oz lean meat (cooked however you may like except fried)
100 grams green veggies or corn (greens are better)
1 oz almonds or 2 tsp olive oil (use in your cooking or make a sauce with it) or salad dressing for your greens
Bedtime
2 scoops protien (low carb)
2 tbsp metamucil (psyllium husk will fill you up)
post workout
2 or 3 scoops protein
50g sugar or carbo powder
- eat every 2.5-3 hrs.....do not let 3 hrs go by without eating
- If you don't eat for a number of hours, DO NOT gourge yourself to catch up, eat a small meal, wait an hour and eat another one. this is better than stuffing yourself so your body cannot use the nutrients
- Take Glutamine, creatine
do not worry about limiting sodium until the last few weeks.
- get your carbs in the morning and after you lift, the rest of the time.....STAY AWAY
- Oatmeal in the morning can be replaced with a sweet potato, they are good served cold with cinemon on them.....taste like your cheating....but you aren't.
cool. pretty close to what I eat now, I eat pretty clean, but I dont have it mapped out. the carbs was always my issue.
This is more af a carb stacking.....you are still getting over 100 g per day so you have energy, it is just mapped out to burn them off better.
as you start feeling the need to cut more, you can remove or reduce the morning carbs, up your protein intake and good fat intake, and further reduce your post workout carbs.....but go no lower than 25 post workout. This would be done in that last week of completly depleting your body, right before you carb up for your pics.
how much cardio etc. is all I need to know now... I hate cardio, but BF is my main concern as of now
Lets start with none.
just as soon as you wake up, roll out of bed and do a minute or 2 worth of jumping jacks.....just to kickstart your metabolism.
At 170, we want to maintain as much muscle mass as possible while cutting.
If you feel the need for cardio, stick to Ultra high intensity activities such as sprints. go run 5-10 100 yard sprints in under 17 seconds with no more than 45 seconds rest in between. This will do more for your body than jogging a few hours.
look at the difference in an olympic sprinter and a marathon runner:
A marathon runner is smooth skinny and frail.
An Olympic Sprinter is lean hard and muscular.
The estrogen levels of marathon runners are much higher that that of a Sprinter, therefore causing the smoothing of the body. a sprinter does not coast, he pushes his body to the extreme, thereby causing a an anabolic hormone response to get faster and stronger.
I know it seems tough. but I need to have everything written down on a chart, exact exercises, reps, rest, etc... days etccc. I can print it all out at work. if I don't I lose motivation. If I have it all typed out, I feel like its a task I must complete on time. I can transfer it all to charts myself at work if u can get the specifics down. I owe u big
I know it seems tough. but I need to have everything written down on a chart, exact exercises, reps, rest, etc... days etccc. I can print it all out at work. if I don't I lose motivation. If I have it all typed out, I feel like its a task I must complete on time. I can transfer it all to charts myself at work if u can get the specifics down. I owe u big
Not a problem.......I will have it in a format that you can just copy down onto a chart.
I have you lifting 5 times a week, there are 6 different workouts. This will help your recovery ability in that every 2 weeks, you hit a muscle group just once per week. It is a built in recovery plan that I think you will like. The workouts aren't more than 45min if you time them right, the trick to this is going to be pushing yourself beyound the pain of the x-reps......prepare to feel a burn and soreness like you have never felt before.
the workouts are set up like this:
1 - quads, calves, abs
2 - lower chest, shoulders, tri's
3 - Lats, traps, bi's
4 - hams, calves abs
5 - shoulders, upper chest, tri's
6 - midback/back thickness, traps, bi's/brachialis(the little muscle that makes the bi's stand up higher)
if at any time you are too sore to do a workout take an extra day of.....but do not do this more than once every 2-3 weeks, and make sure you stretdh every day....yes, this will help with recovery and muscle growth.
Not a problem.......I will have it in a format that you can just copy down onto a chart.
I have you lifting 5 times a week, there are 6 different workouts. This will help your recovery ability in that every 2 weeks, you hit a muscle group just once per week. It is a built in recovery plan that I think you will like. The workouts aren't more than 45min if you time them right, the trick to this is going to be pushing yourself beyound the pain of the x-reps......prepare to feel a burn and soreness like you have never felt before.
the workouts are set up like this:
1 - quads, calves, abs
2 - lower chest, shoulders, tri's
3 - Lats, traps, bi's
4 - hams, calves abs
5 - shoulders, upper chest, tri's
6 - midback/back thickness, traps, bi's/brachialis(the little muscle that makes the bi's stand up higher)
if at any time you are too sore to do a workout take an extra day of.....but do not do this more than once every 2-3 weeks, and make sure you stretdh every day....yes, this will help with recovery and muscle growth.
just need exact exercises given my equipment and I will make charts for it all and post my progress
Parallel Squats 4 x 6-8
Sissy Squats 4 x max #reps x-rep stretch position (this takes the place of leg ext)
ATG Front squat 2 x 8-10
Donkey calves 3 x 8-10
1 leg standing calf 3 x 10-12(hold db for extra weight)
Hanging Kneeup 2 x max
low incline kneeup 2 x max x-reps in midpoint position
incline situp 2 x max x-reps in stretch position (just raise knees when you can't get hips off of bench)
Full range crunch x-reps in midpoint position (hanging off of bench or ab ball for stretch at bottom)
2
Chins 4 x 8-10 x-reps at stretch (add weight at 10 reps)
DB pullover 2 x 10-12
Stiff arm pulldown 3 x 8-10
lat pull 1 x 15-20 x-midstroke
Barbell shrugs 4 x 10-12 (heavy, heavy, heavy)
Barbell curl 3 x 6-8 (cheat and go very heavy)
Incline Curl 2 x 10-12 x-reps stretch position
Concentration curl 2 x 8-10 (don't cheat here) Triset:
- Barbell Behind back wrist curl
- Ez bar reverse wrist curl 2 x 12-15
- Reverse Curl
Bench 4 x 6-8 x-reps midstroke (set your power rack pins so you don't die)
DB Fly 4 x 10-12 x-reps stretch
Weighted Dips 2 x 8-10 (chin on chest and feet in front to hit pecs hard)
DB military 3 x 6-8 x-reps midstroke
Upright Row 3 x 10-15 x-reps at stretch point
DB lateral raise 2 x 6-8 (heavy) x-reps near bottom of stroke
Incline 1 arm lateral 2 x 10-12
Front Raise 2 x 6-8
Incline front raise 2 x 10-12 x-reps at midpoint.
Skull crusher 2 x 6-8
1 arm overhead ext 2 x 10-12 x-rep at stretch point(concentrate on stretch)
DB kickback 2 x 10 (load up the weight and cheat, throw it back) {its not named DB gently press the weight behind you}
Deadlift 5 x 5
Barbell Lunge 2 x 8-10 (do all reps with one leg and then with the other, do not alternate) (that is 2 sets with each leg...get way out front with these) (they are also not walking lunges, come all the way back up by driving hard off of the heel of your front foot)
Stiff leg Dead Lift 3 x 10 (not straight leg, keep a slight bend in your knees)
Donkey calves 3 x 8-10
1 leg standing calf 3 x 10-12(hold db for extra weight)
Hanging Kneeup 2 x max
low incline kneeup 2 x max x-reps in midpoint position
incline situp 2 x max x-reps in stretch position (just raise knees when you can't get hips off of bench)
Full range crunch x-reps in midpoint position (hanging off of bench or ab ball for stretch at bottom)
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