Fat Burning Workouts – The Place to BLAST the FAT – Get Lean, Fit & Mean

I was busy Saturday working the booth for the UF-FSU game. Thanks to Jess & Mike for the great season and luch.

Yesterday, I just decided to be lazy, rest & watch football so today was a awesome workout.

I decided to to a Back/Bicep BLAST and it was AWESOME…..

I followed that up with an turkey/cheese omelet.

Songs of the day:
Don’t Want to Be Here – Cool for August
Walking on A Thin Live – uey Lewis

Back
Chin ups
6 – (30 seconds rest)
5 – (30 seconds rest)
3 – (60 seconds rest)

BBell Bent Rows
20 x 95lbs (30 seconds rest)
16 x 95lbs (30 seconds rest)
12 x 95lbs (30 seconds rest)
12 x 95lbs (30 seconds rest)
12 x 95lbs (30 seconds rest)
12 x 95lbs (60 seconds rest)
8 x 105lbs (30 seconds rest)
8 x 105lbs (30 seconds rest)
8 x 105lbs (30 seconds rest)
8 x 105lbs (60 seconds rest)

DBell 2 Hand Rows (Lawn Mowers)
10 x 50lbs (30 seconds rest)
8 x 50lbs (30 seconds rest)
12 x 40lbs (30 seconds rest)
10 x 40lbs (60 seconds rest)

1 Arm DBell Rows
16 x 60lbs (60 seconds rest)
12 x 60lbs (60 seconds rest)

Alternating DBell Curls
16 x 40lbs – 8 each side (60 seconds rest)
16 x 40lbs – 8 each side (60 seconds rest)
12 x 40lbs – 6 each side (60 seconds rest)
16 x 35lbs – 8 each side (60 seconds rest)
16 x 35lbs – 8 each side (60 seconds rest)
14 x 35lbs – 7 each side (60 seconds rest)
14 x 35lbs – 7 each side (60 seconds rest)
12 x 40bs – 6 each side (60 seconds rest)
8 x 50lbs – 4 each side (60 seconds rest)
8 x 50lbs – 4 each side (60 seconds rest)

Floor Sweepers – Holding 85lbs
20 – 10 each direction (no rest)
Leg Raises – Holding 85lbs
10 (60 seconds rest)

Floor Sweepers – Holding 85lbs
20 – 10 each direction (60 seconds rest)
12 – 6 each direction (noseconds rest)
V Ups – Holding 85lbs
10 (60 seconds rest)
12 (done)

OK gang it’s the day after the feast and I did feast. Let me tell you this I can’t talk about sensible eating, at least this week. I will be honest, I over did it big time yesterday. Actually I am still feeling it today and wasn’t too sure how it would go once I opened up the dungeon, but I got it pushed hardcore.

I decide to go all arms, shoulders, biceps & triceps. I was quick, intense and to the point. In other words, open the gym, hit it and get it done.

Songs of the day:
Sweet Child of Mine – GNR
When the Levy Breaks – Led Zeppelin

Shoulders
DBell Shoulder Press
20 x 35lbs – (30 seconds rest)
12 x 35lbs – (30 seconds rest)
12 x 35lbs – (no rest)

DB Rows
12 x 35lbs – (30 seconds rest)
12 x 35lbs – (30 seconds rest)
12 x 35lbs – (60 seconds rest)

Front – Side Alternating DBell Raises
12 x 20lbs – (30 seconds rest)
12 x 20lbs – (30 seconds rest)
12 x 20lbs – (60 seconds rest)

DBell Curls
16 x 40lbs – 8 each (30 seconds rest)
20 x 35lbs – 10 each (30 seconds rest)
16 x 35lbs – 8 each (30 seconds rest)
16 x 35lbs – 8 each (30 seconds rest)
20 x 30lbs – 8 each (60 seconds rest)

Static Arm Curls
16 x 20lbs – 8 each (30 seconds rest)
16 x 20lbs – 8 each (30 seconds rest)
16 x 20lbs – 8 each (30 seconds rest)

Behind Head DBell Tricep Extensions
20 x 60lbs (30 seconds rest)
16 x 60lbs (30 seconds rest)
12 x 60lbs (30 seconds rest)
10 x 60lbs (30 seconds rest)
12 x 50lbs (30 seconds rest)
12 x 50lbs (30 seconds rest)
12 x 50lbs (60 seconds rest)

Lying DBEll Tricep Extiensions
10 x 30lbs (60 seconds rest)
10 x 30lbs (60 seconds rest)

Tomorrow is Turkey Feast (Thanksgiving) so today is work it hard. Hopefully I will some will power tomorrow but I doubt it.

Song of the Day:
Don’t Want to Be Here – Cool for August

Chest
Pushups (br)

BBell Bench Press
12 x 135lbs (60 seconds rest)
2 x 205lbs (60 seconds rest)
4 x 185lbs (60 seconds rest)
4 x 185lbs (60 seconds rest)
3 x 185lbs (120 seconds rest)
4 x 185lbs (120 seconds rest)
5 x 185lbs (60 seconds rest)
4 x 185lbs (120 seconds rest)
2 x 205lbs (120 seconds rest)
1 x 205lbs (60 seconds rest)

DBell Incline Bench
12 x 50lbs (30 seconds rest)
Dips 4 (60 seconds rest)

DBell Incline Bench
6 x 60lbs (30 seconds rest)
Dips 4 (60 seconds rest)

DBell Incline Bench
9 x 60lbs (30 seconds rest)
Dips 3 (60 seconds rest)

DBell Incline Bench
9 x 60lbs (30 seconds rest)
Dips 3 (60 seconds rest)

DBell Incline Bench
8 x 50lbs (30 seconds rest)
Dips 3 (60 seconds rest)

DBell Behind Head Tricep Extensions
10 x 71lbs (60 seconds rest)
10 x 71lbs (60 seconds rest)
9 x 71lbs (60 seconds rest)
8 x 71lbs (60 seconds rest)
10 x 60lbs (60 seconds rest)
9 x 60lbs (Done)

Carbs, carbs, carbs. That’s what everyone seems to want to talk about. How do I avoid carbs?

Well, what you should be talking about instead is, “How do I get more lean Protein into my eating plan?”

Now THAT is the right question.

You see, Protein is where it’s at. Check out these two little known facts about protein:

1) Protein requires more calories to digest than carbs or fat. This is called the “thermic effect of food.” In other words, your body uses more calories to digest protein than other nutrients. Pretty sneaky, huh?

2) Protein provides satiety. That’s a fancy way of saying you feel fuller for longer when you eat protein

Good sources of Lean Protein come from foods such as:

Fish, eggs, poultry, lean beef…

But some people have trouble eating enough protein each day. Some people would like it to be more convenient for them.

If that’s the case with you then I have VERY good news. And it’s news I’ve been waiting to tell you for some time now.

My buddies over at Prograde Nutrition have finally released their pharmaceutical quality whey protein.

You see, not all Protein powders are created equal. Prograde Protein:

- Delivers unparalled purity through low-temperature mirco-filtering

- Is naturally sweetened with Stevia

- Contains 5.3 grams of branch chained amino acids per serving

- Mixes instantly with just a spoon

- Enhances absorption and digestion via lactase and Aminogen digestive enzyymes

Look, I’ve been waiting patiently for Prograde Protein to come out. But as usual, Prograde just would NOT release this product until they could get it as close to perfect as possible.

The best part is they are putting it on sale this week to celebrate it’s launch. You can get it at 10% off this week ONLY. Just go to GetPrograde.com and you’ll find all the details. Including the coupon code to use when you order to get the 10% off your order.

But you need to hurry. For one thing, the special price ends this Friday, November 13th at 11:59pm EST. The other thing is, well, I cannot begin to tell you how highly anticipated Prograde Protein has been. There’s a very good chance they’ll be out of stock well before Friday even gets here!

So get yours NOW.

Yours in health,

Joel

PS – Prograde Protein is NOT just some run of the mill protein powder you can find anywhere. They’ve really hit a home run with this one.

When an earthquake unleashes its fury, there’s also a series of “aftershocks” that roar through an affected area and can hit within a few hours…or even DAYS later!

When it comes to building muscle, you can use a similar “aftershock” technique that will not only increase muscle fiber activation…

…but GREATLY increase your mass-building capacity!

I’m currently in a “mass building” cycle and this technique comes straight out of my “Advanced Mass Building” program (though you’ve probably never heard it explained this way before).

Here’s how it works:

First, you’re going to be supersetting two exercises (performed back-to-back), both targeting the SAME muscle group. For this example, we’re going to use everyone’s favorite…the CHEST!

Your first exercise is going to be an isolation exercise that uses a “super stretch” movement. An example of this would be incline dumbbell flyes where, at the bottom position, your arms are below the body and you can feel a “stretch” in the targeted area.

Your second exercise is going to be a compound “power mover” where you can push a lot of weight. For this example, we’re going to work the incline barbell bench press.

By first performing your isolation exercise and getting a deep stretch at the bottom of the movement, your muscle fibers get extremely elongated. Your body, as it’s programmed to do, senses this extreme stretch position as a potential “crisis” and triggers what’s known as a “myotatic reflex” – a hyperstimulation of the central nervous system to ward off injury by calling in more muscle fibers around the targeted area to help out.

(Note: I’m not talking about “ultra-stretching” the muscle to the point of injury. Just lower the dumbbells in a controlled fashion until you feel a deep – but safe – stretch in your pecs, then raise the weight to the top position)

This initial hyper-stimulation of your muscle fibers is the perfect setup for your next exercise that uses the “aftershock” of the myotatic reflex to activate even more muscle fibers. Compound exercises like the incline bench press are ideal for this type of training because your first set isolated your targeted muscle group first and now you can get help from your other supporting muscles (like your shoulders and triceps) to push more weight and hit your Type II muscle fibers even HARDER!

Not to be confused with simple “pre-exhaust” training, this myotatic reflex training looks deceptively similar and simple…but the effects are felt deep in the epicenter of your muscles where real growth begins!

Get Jeff Anderson’s Advanced Mass Building Program and get 8 free bonuses