wednesday's workout

Bentover row 50 reps
DB row 1x30
Latpull 5x10-12
Seated row 5x10-12
Seated leg curl 3x20
Deadlift 5x10-12
leg curl 5x10-12

tuesday's workout

cable crunch 4x25
side bencds 3x15
side plank crunch 3x10
pogo jump 3x30
seated calf raise 3x20

Bench press 3x10,8,6 superset with
Chinup 3x10,8,6

DB overhead press 3x12,10,8 superset with
Bentover row 3x12,10,8

monday's workout

We are going to work on volume training this week.

Training with more volume will result in more frequent and deeper micortrauma or muscle fiber tearing. Microtraumas stimulate growth once rest, recovery, sleep and nutrition repairs the muscle. If you add volume in a way that keeps your recovery on point, it can produce added muscle and strength gains as well.

Training intelligently means planning your workouts so you can train as hard and as long as you can without overtraining. Some people respond very well to simply adding a few reps to each set or an extra exercise at the end of a session. Others may need to go as far as doubling thier work. Just make sure not to over do it.

Even when you add volume, you still need to begin your workouts with compound lifts such as the bench squat and deadlift. Pay attention to how increasing your volume affects these lifts, and plan your training accordingly.

How do you recognize if the extra volume is affecting your training?

Track your progress in writing. Keeping tabs on your volume and adjusting it based on your goals and results is important when looking for cause and effect relationships in your program.

A great way to increase volume is to ramp it up one week at a time and monitor your progress. This high volume workout this week features a few new training tools: the "total rep" concept of performing as many sets as it takes to do a fixed number of reps with a specific weight, some high rep finishers exercises for arms, chest and quads, a handfull of uncommon moves and two movement based exercises that'll help stimulate significant gains in lower body muscle.

For your bench press, bentover rows and squat sets you'll work up to a certain weight, then use that weight for your work sets, This is your bench mark weight

Doing high volume work on your compound lifts can kill you, so don't do this workout for more than 3-4 weeks.

Monday's workout
Bench 50 reps
DB bench 5x10-12
Hammer decline press 5x10-12
dips 50 reps
Ez bar curl 5x10-12
Hammer curl 5x10-12
Reverse curl 5x10-12
Band curl 100reps

16 ways to burn stobborn fat

Eat less ... lose weight?!? Here's the other stuff you can do to get leaner.

1) Don't diet to extremes. Reducing calories by 15-20% a day will almost exclusively burn fat while larger cuts in calories will burn a combo of muscle tissue and fat. Muscle drives the metabolism - calorie burning. If you're currently eating 3000 calories, reduce to 2400-2550, but do so according to smart guidelines.

2) Graze all day. Professional athletes and models eat all day long yet keep their total calories under control. The grazing method, 5-6 small meals, elevates the metabolism. Each time you eat, the metabolism increases, and over a 6-10 week period, that increase can parlay into another 2-3 pounds of extra fat loss.

3) Increase Protein. Carbs, protein and fat - are equal in their efficiency to be stored as body fat, but protein exerts a greater metabolic boosting effect than carbs or dietary fat. When calories drop, protein saves muscle which helps keep the metabolism elevated. Aim for 1.2 grams per pound of bodyweight daily.

4) Play with Carbs. Carbs help retain metabolic boosting muscle yet they can stimulate fat storage. Following a modified low carb diet - staggering your carbohydrate intake is one of the most effective ways to jump start your metabolism and to burn stubborn fat fast.

5) Go Backward. One reason fat loss comes to a halt; the body downgrades its metabolism to meet its dwindling intake of calories. The solution: dramatically increase your calorie intake once every 2-3 weeks. The one day splurge "re-sets" the metabolism by restoring thyroid levels, the calorie burning hormone that declines with dieting.

6) Skip the Late Night Carbs. Carbs eaten before bedtime are more likely to be stored as body fat so focus on lean proteins and fiber based vegetables like broccoli, cauliflower and salad fixings. The lone exception: if you train late at night and your goal is to build muscle mass, you'll need the carbs to replenish glycogen and support growth.

7) Go Fish. When calories are controlled, the inclusion of omega-3 fatty acids found in salmon, trout and sardines may promote speedier fat loss. One study revealed dieters who ate fish on a daily basis lost more weight than those who ate fish just once a week (Am Journ Clin Nutr 70:817-825, 1999)

8) Go Spicy. Red peppers, the spicy ingredient in Mexican and Indian dishes contains Capsaicin which can increase the metabolic rate by effecting the Sympathetic Branch of the Nervous system. Spiking your chicken dishes with red might be a small benefit or you can gulp 5 to 10 encapsulated grams of Capsaicin from your local health food store. (Journal of Nutrition 116:1272-1278, 1986.)

9) Don't Be Cardio Crazy! Radically reducing calories slows the metabolism short circuiting fat loss. Same is true with radical caloric expenditure. You know: 2 cardio sessions a day. Excess cardio slows the metabolism, promotes a loss in muscle and even can lower testosterone levels. For real results, stick to 4-6 sessions a week, 30 - 45 minutes at a clip and maintain a high level of intensity.

10) Separate Cardio From Weight Training. What happens when you do cardio first and follow it up with weight training? You don't build as much muscle density. How about cardio after training? You risk overtraining and the negative hormonal milieu that can stifle the metabolic rate. The best scenario; hit the cardio in the morning - on an empty stomach - get in a few meals and return to the gym later in the day to build muscle density.

11) Serotonin Control. Serotonin is a brain chemical that helps controls hunger. Guess what? It can take a nose dive with dieting. ( R.J. Wurtman and J.J. Wurtman, "Brain serotonin, carbohydrate-craving, obesity, and depression." Advances in Experimental Medicine and Biology 398 (1996): 35-41.) One way to prevent a drop; smaller, more frequent meals.

12) Garlic Chicken! Mother Earth's flavor enhancer stimulates adrenaline and uncoupling proteins (UCP). Adrenaline triggers fat breakdown and UCP, located in metabolically active "brown fat", increase calorie burning. Garlic also controls cortisol levels which can supports muscle retention while dieting. For best results use fresh raw garlic in your salads or on your other meals, but if you can't handle raw garlic then use fresh bulbs in you cooking or give supplements a try. (Oi Y, et al., Allyl-containing sulfides in garlic increase uncoupling protein content in brown adipose tissue, and noradenaline and adrenaline secretion in rats. J Nutr 129:336-342,1999.) (Wang HX, Et al., Natural products with hypoglycemic, hypotensive, hypocholesterolemic, antiatherosclerotic and antithrombotic activities. Life Sci 65:2663-2677,1999.)

13) Sip Green Tea. Green tea contains caffeine and polyphenols called epilgallocatechin gallate which have been shown to increase calorie burning. These special calorie burning compounds help burn an extra 100 or-so calories a day, about equal to a brisk walk. In maximizing fat loss, every calorie counts. (Dullo, A.G., et al., Efficiency of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. Am J Clin Nutr, 1999. 70(6):p.1040-5.)

14) Fat? Yes Fat! To rip up, you have to eat fewer carbs, but on occasion - say once a week - you can add a little healthy fat, 2-3 tablespoons of olive oil, some red meat, walnuts or cashews. The reason? Dietary fat can make the body more effective in using and burning fat - as long as calories and carbs remain under control. (Thomas CD et al. Nutrient Balance and Energy Expenditure During the Ad Libitum Feeding of High Fat and High Carbohydrate Diets in Humans. Am J Clin Nutr 1992;55:934)

15) Thyroid Support. Irony of Ironies. When you eat less and try to dump body fat, a lot of times the metabolism adapts and burns quite a bit fewer calories. One way to get around the slowdown is with phosphates. A combo of 537 mgs of calcium phosphate, 107 mgs of potassium phosphate and 25 mgs of sodium phosphate given to strict dieters yielded a 12-19% more elevated metabolism than dieters who did not use phosphates.

16) Write It Down. This one seems simple, but it's one of the most overlooked tips in shedding fat. Dieters who record what they eat, meal by meal, day by day, not only make better choices, but cheat less and eat fewer total calories. Writing it down "keeps you honest" and is a tool for reminding you that getting lean is a day by day process.

Friday's workout

Balance on one leg take your right hand and touch your left foot repeat 10 times do 3 sets
Jump Squat 3x3
Pushups 3x15
Pullups 3x9
Front squat 2x5

mini circuit A
Dips 3x10
Side lunge 3x10
seated row 3x10

mini circuit B
Jump squats 3x10
bicycle crunch 3x10
latpull 3x10

Cable Crunch 4x12,10,8,8

To Maintain A Healthy Level Of Insanity

1. At Lunch Time, Sit In Your Parked Car With Sunglasses on and point a Hair Dryer At Passing Cars. See If They Slow Down.

2. Page Yourself Over The Intercom. Don't Disguise Your Voice!

3. Every Time Someone Asks You To Do Something, ask If They Want Fries with that.

4. Put Decaf In The Coffee Maker For 3 Weeks . Once Everyone has Gotten Over Their Caffeine Addictions, Switch to Espresso. This would be funny

5. In the Memo Field Of All Your Checks, Write ' For Marijuana.

6. Skip down the hall Rather Than Walk and see how many looks you get.

7. Order a Diet Water whenever you go out to eat, with a serious face.

8. Specify That Your Drive-through Order Is 'To Go'

9. Sing Along At The Opera..

10. Five Days In Advance, Tell Your Friends You Can't Attend Their Party Because You have a headache.

11. When The Money Comes Out The ATM, Scream 'I Won! I Won!'

12. When Leaving the Zoo, Start Running towards the Parking lot, Yelling 'Run For Your Lives! They're Loose!'

13. Tell Your Children Over Dinner, 'Due To The Economy, We Are Going To Have To Let One Of You Go.'

And The Final Way To Keep A Healthy Level Of Insanity

14. PICK UP A BOX OF CONDOMS AT THE PHARMACY, GO TO THE COUNTER AND ASK WHERE THE FITTING ROOM IS.

workout 3

Wide Deadlift 2x3

mini circuit
dips 3x15
stepups 3x15
Dumbbell Row 3x15

mini circuit 2
Jump squats 3x15
Russian Twists 3x15
Inverted row 3x15

Side bends 3x15,12,6