LE JOURNEY

Workout log: 22/08/2011 (Medium-Low Intensity Training)

(Monday & Thursday)

Back:
Wide-grip chin up - 10-10-10
Iso-lateral row - 12-12-12
Bend over barbell row - 12-12-12
Dead lift - 8-8-8
/option T bar row - 8-8-8

Traps:
Barbell upright row - 12-12-12
Barbell shrug - 20-12-12
Dumbbell shrug - 12-12-12
Close-grip chin up - 10-8-8

Deltoids:
Behind-the-neck barbell press - 12-12-8
Dumbbell raise - 12-12-12
Dumbbell lateral raise - 12-12-12
Iso-lateral shoulder press - 12-8-8

Abs: 
Crunches - 50-50-50-50 (up-left-right-up - no rest)

—-

(Tuesday & Friday)

Quadriceps/Hamstrings:
Leg press - 12-12-12
Squat on smith machine - 8-8-8
Leg extension - 12-12-12
Seated leg curl - 12-12-12
/option Hack squat - 12-8-8

Calf:
Calf raise on leg press machine - 5 sets to failure

Chest:
Bench press - 12-12-8-8
Incline bench press on smith machine - 12-12-12
Dumbbell fly - 12-12-8
Parallel bar dips - 15-10-8
Cable fly - 12-12-12
/option Hammer strength decline press - 12-12-8
/option Pull over - 12-8-8

—-

(Wednesday & Saturday)

Lats:
Wide grip chin up - 10-10-10
Wide grip lat pulldown - 12-12-8
Seated cable row - 12-12-8

Triceps:
Rope push down - 12-12-12
Tricep extension - 12-12-12
Parallel bar dips - 15-10-8

Bicep:
Incline dumbbell curl - 12-12-8
Preacher curl - 12-12-8
Pull up - 10-8-8

Forearm:
Reverse grip curl -12-12-12
Wrist curl - 12-12-12
Dumbbell seated hammer curl - 12-12-8

—-

Sunday

Cardio/Boxing: 60 minutes (10 mins warm-up + 10 mins cool-down)

Abs:
Leg raise - 20-15-15-15-10 (30 seconds interval)

3 tips for proper food combining

Quick Tip:

1. Eat fruit only by itself. Eat fruit either 20 minutes before you eat or several hours after you eat.

2. Do not combine proteins and starches as they are not compatible. Proteins require a more acid environment and starches require a more alkaline environment.

3. Eat 70-80% high water content, live, raw foods. Enjoy!

- Team Tony

Your Body Type - Ectomorph, Mesomorph or Endomorph?

Don’t be afraid to be amazing!

Story of Mr. Olympia, Bertil Fox

Workout log: 02/08/2011 (HIIT)

Monday & Thursday

Back:
Close-grip chin up - 10-8-8
Iso-lateral row - 12-8-8
Bend-over barbell row - 12-8-8
T-bar row - 8-8-8
Dead lift - 8-8-8

Traps:
Barbell upright row - 12-8-8
Dumbbell shrug - 12-12-12-12

Deltoids:
Behind-the-neck barbell press - 8-8-8
Dumbbell raise - 8-8-8
Iso-lateral shoulder press - 12-8-8

Calves:
Calf raise on leg press machine - 20-20-20

Abs:
Decline sit-ups - 15-15-15

Tuesday & Friday

Chest:
Bench press - 12-8-8
Dumbbell fly - 12-8-8
Incline bench press on smith machine - 8-8-8
Cable fly - 12-10-10
Parallel bar dips - 15-10-8

Biceps:
Dumbbell curl - 12-8-8
Barbell curl - 12-8-8
Pull ups - 10-8-8

Quadriceps/Hamstrings:
Leg press - 8-8-8
Hack squat - 8-8-8
Leg extension - 12-8-8
Leg curl - 12-8-8

Wednesday & Saturday

Lats:
Wide-grip chin up - 10-10-10
Wide-grip lat pull down - 12-8-8-8
Cable row - 12-8-8-8

Triceps:
Rope push down - 12-10-10
Triceps extension - 12-10-10-8
Parallel bar dips - 15-10-8

Forearms:
Reverse-grip curl - 12-8-8
Barbell wrist curl - 12-8-8
Dumbbell hammer curl - 12-8-8-8

Calves:
Calf raise on smith machine - 20-20-20

Abs:
Abs extension - 15-15-15-15

Sunday:
Boxing

Success!

To laugh often and much; to win the respect of intelligent people and the affection of children; to earn the appreciation of honest critics and endure the betrayal of false friends; to appreciate beauty, to find the best in others; to leave the world s bit better, whether byna healthy child, a garden patch or a redeemed social condition; to know even one life has breathed easier because you have lived. This is to have succeeded.

- Ralph Waldo Emerson