Train(ing) Station

Divide Up Your Leg Training

Many workout routines show dividing up your arm training and doing biceps on one day, and triceps on another. This is a form of push/pull training, which I have covered in another blog. Have you ever thought about doing this type of push/pull division for your leg training?

Think about it. Your hamstrings main function is to pull the lower leg back (much like your biceps) and your quadriceps main function is to bring the leg foreward (much like your triceps). So why not divide up your leg training into a push/pull like many people do with their arms?

Here is a sample routine:

 Quadriceps (Day One)
  Squats
  Leg Extension
  Leg Press
  Hack squat

 Hamstrings (Day Two)
  Leg Curls
  Walking Lunges
  Straight-leg Deadlifts

I realize that some of the exercises listed will incorporate both hams and quads because they are compound movements (squats, leg press), but the main purpose of this division is to really focus on one muscle group over another on the specified days.

Give this leg division a try for a while, you may be surprised at how much improvement you can make from really focusing on quads and hams separately.

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It’s time to tighten up your gluteus maximus and turn it into a gluteus sexius! These quick and simple exercises will help tone and tighten your butt in no time, and there are many variations you can do right in the comfort of your own home.

1. Squats – I’m NOT talking about doing squats with 300+ lbs. on your back. You can do wall squats and chair squats with no weight at all. When these exercises get too easy, add more sets or do more reps.

 Chair squats – Start with your feet shoulder width apart. Keeping your back      straight, slowly squat into a chair so that your butt barely touches the seat. As you squat down, keep your knees behind your toes. When your butt barely touches the seat, come right back up, squeezing your butt on the way up. Do 3 sets of 20 reps.

-OR-

 Wall Squats – With your back flat against a wall and your feet about 18 inches in front of you, slowly squat down the wall until your thighs are parallel with the ground.    

Pause for a second and slowly return to the starting position. Do 3 sets of 20 reps.

2. Lunges – Start with your feet together. Step one foot forward, so it looks like you are taking a giant step (about 3 feet). With your forward leg, your knee should not pass your toes. With your rear leg, Your knee should come to about 2 to 3 inches above the ground.

Do 3 sets of 12 reps for each leg.

 There are a variety of lunges you can do:

  - Forward lunges (described above)
  - Side to side lunges
  - Walking lunges
  - Reverse lunges
  - Wheel lunges (which incorporate front, side and reverse)

 We will touch on these other lunge types in another article.

3. Step Ups – You stand in front of a platform (should be about 12 to 18 inches high). In one motion, place one foot on the platform and bring the rest of your body up, while with the opposite leg, you keep bringing you knee up like you are going to step onto another platform. Do these slowly until you get the motion down. Do 3 sets of 15 reps.

Along with a balanced diet, these exercises can have a dramatic effect on your butt. Since you can do these in your home with very little equipment, you have no more excuses! What are you waiting for!?!

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Back – Shoulders – Triceps Workout 2-14-12

All exercises done back to back for 3 total sets

1. Pulldowns Wide Grip to Front 15-12-10
2. Seated Machine Row – Side Grip 15-12-10
3. Hyperextentions (bodyweight) 20-20-20
4. Low Pulley with Rope 12-10-8
5. Side Laterals Raises 15-12-10
6. Straight Bar Tricep Pushdowns 20-15-10

All exercises done back to back for 3 total sets

1. D.Bell Shoulder Presses 20-15-30
2. Machine Shrugs 12-10-10
3. Rope Tricep Pushdowns 12-10-8
4. Bench Tricep Dips 20-15-20

Immediately drink 1 serving BLOX by BPI Sports

Bryce Purvis – CEO i-Supplements.com

Arnold Schwartzenegger was well known for his gargantuan pecs. Well, he didn’t get that way by training like a sissy and not lifting heavy weights. Here is a chest routine you can use to help beef up your pecs, and be proud to walk around with no shirt on.

As always, warm up before you plunge full-go into the routine. Heavy weights are going to be key, as well as proper form.

Barbell Incline Bench Press
 
 5 sets of 6 – 8 reps
 
 Use a wide grip (slightly wider than shoulder width) for the first set, a normal   grip for the second set, and close grip (slightly closer than shoulder width) for   the third set, wide for the fourth set, normal for the last set.

Dumbbell Flat Presses

 4 sets of 6 – 8 reps

Dips

 4 sets of maximum reps (bodyweight only)

Dumbbell Pullovers

 3 sets of 10 – 12 reps

Cable Crossovers

 3 sets of 20 reps

As you can see, there are a lot of sets and reps to this program. But in order to develop an Olympia level chest, you need to hit the pecs from different angles and force the muscle fibers to grow.

Soon, you too may end up with a chest like The Oak!

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Wednesday, February 8th, 2012 Chest & Triceps

Today seemed to be a better day. surprisingly i didnt have a hangover this morning, i didnt even make an effort to drink extra water before going to bed. had little energy throughout the day but with Superpump Max by Gaspari I still manage to have a great workout. Today I concentrated on less weight and of just pounding out reps, going slow and doing drop sets. and since my upper chest is getting pretty impressive, I switched my incline moves to flat bench to attempt to more round out my chest but not have the whole man boob  thing going on by doing excessive decline moves.

meal one: 8am : 1.5 cups dry oat meal (75 carbs), 2 cans tuna. 8.4 fats from olive oil which i basically drank as a shot
meal two: 11am : 6oz chicken breast, 8.4g fat from olive oil
meal three: 2pm : 6oz tilapia, 8.4g fat from olive oil
meal four: 5pm : Preworkout : 1.5 cups dry oat meal (75 carbs), 2 cans tuna. 8.4 fats from olive oil which i basically drank as a shot
meal five: 8pm : Post-workout: 1.5 cups dry oat meal (75 carbs), 2 cans tuna. 8.4 fats from olive oil which i basically drank as a shot
meal six: Bedtime : 1 scoop Myofusion Hydro by Gaspari

Supplements:

Gaspari Myofusion Hydro Protein – Chocolate
Substerone – LG Sciences
Fish Oil
Superpump Max – Grape – Gaspari Nutrition
Vasotropin – Gaspari Nutrition

Out of E, just have CA. so no dice.

Training:

Chest

flat bench press 4 sets 8-10 reps

flat dumbbell flies 4 sets 8-10 reps

flat barbell bench press 4 sets 8-10 reps

standing cross over cable (barely bench over so i hit lower pec) 4 sets 12-15 reps drop sets.

Training:

Triceps

pull over press 4 sets 8-10 reps

vbar push down machine 4 sets 8-10 reps

overhead single dumbbell crusher thing (cant remember the name but jay cutler likes doing them) 4 sets 8-10 reps

dips till failure

cardio: 30 minutes PM

Josh Marzec – i-Supplements.com

Chest – Biceps – Abs Workout 2-10-12

All exercises done back to back for 3 total sets

1. Decline D.Bell Press 30-20-15
2. Decline D.Bell Flyes 15-15-15
3. TRX Deep Push Ups 15-12-10
4. Hanging Knee Raises 30-30-30

All exercises done back to back for 3 total sets

1. Incline D.Bell Presses 15-20-20
2. Incline D.Bell Flyes 12-12-12
3. Standing Bicep Cable Curls 12-10-10
4. Standing Hammer D.Bell Curls 12-10-8
5. Hanging Leg Rasises 20-20-20

All exercises done back to back for 3 total sets

1. Seated D.Dbell Curls 12-12-12
2. D.Bell Shrugs 15-12-10

Immediately Drink 1 serving of Blox by Bpi Sports

Bryce Purvis – CEO i-Supplements.com

Back & Biceps Workout 2/7/2012

4 mile Treadmill Run Warm Up

Seated Row 12-15 reps
TRX High Rows 15-20 reps

Lat Pull 12-15 reps
DB Hammer Curls in Boat position 12-15 reps

Preacher Curls w/ez bar 10-12 reps
Bicep Cable Curls 12-15 reps

I did each group 3 times back to back.  Before I moved to the next group, I worked the battle rope for 1 minute.

Followed this up with Obliques on Back Ext.

first set-normal
second set-added trunk rotation at end
third set-normal w/8kg Kettlebell in hand closest to ground.

Jill Purvis - i-Supplements.com

Back – Triceps – Abs Routine

All exercises done back to back for 3 total sets

1. Chins with Bodyweight 10-10-10
2. V-Bar Pulldown to Front 12-10-8
3. Machine Row Overhand Grip 10-8-10
4. 1-Arm Overheaf Tricep Ext 20-20-15
5. Weighted Bar Twist Seated at Diff Angles 40-40-50

All exercises done back to back for 3 total sets

1. Tricep Bench Dips with Feet Uo 20-20-20
2. Overhead Rope Cable Ext 15-12-10
3. Pulldowns to the Back 20-15-12

Immediately drink 1 serving of BLOX by BPI Sports

Bryce Purvis – CEO i-Supplements.com

Friday, February 3rd, 2012 Shoulders

Felt a little better through out the day, got my AM cardio in fine. during workout i wasnt pumping out as many reps as i normally do but never the less the pump was still there and shoulders were really looking like boulders in the mirror!

meal one: 8am : 2 slices Ezekiel toast, 2 whole egg.
meal two: 11am : whole can chunk light tuna in water, Hellmans Olive Oil Cracked Pepper Mayo
meal three: 2pm : whole can chunk light tuna in water, Natural Peanut Butter
meal four: 5pm : Preworkout : whole can chunk light tuna in water, seasoned sliced red potatoes on Foreman Grille, Natural Peanut Butter
meal five: 8pm : Postworkout : 1 scoop Myofusion Hydro by Gaspari, seasoned sliced red potatoes on Foreman Grille, Natural Peanut Butter
meal six: Bedtime : 1 scoop Myofusion, Natural Peanut Butter

Supplements:

Gaspari Myofusion
Fish Oil
Gaspari Nutrition Vasotropin

LG Sciences- Substerone

Gaspari Nutrition Superpump Max Performance

Training:

All about the delts today!!

delts: 4 sets, 12-15 reps

seated side laterals
dumbbell shoulder press
front barbell raises standing
seated side laterals (fst7 set) & (lighten up your weight! 7 sets 15 reps)

THURSDAY, FEBRUARY 2ND, 2012 BACK

*cardio this morning, but PM cardio didnt happen. slept, feel terrible*

meal one: 9am :  4 slices Ezekiel toast, 2 whole egg.
meal two: 12pm : 6oz chicken, 12oz grilled sweet potatoes. tossed in olive oil and savory salt free seasoning
meal three: 3pm : whole can chunk light tuna in water, Natural Peanut Butter
meal four: 6pm : whole can chunk light tuna in water, 12oz grilled sweet potatoes. tossed in olive oil and savory salt free seasoning
meal five: 9pm :  1 scoop Myofusion Hydro by Gaspari, 12oz grilled sweet potatoes. tossed in olive oil and savory salt free seasoning
meal six: Bedtime : 1 scoop Myofusion, Natural Peanut Butter

WEDNESDAY, February 1st, 2012 CHEST & TRICEPS

still sick as a dog, but feeling slightly better

meal one: 9am :  4 slices Ezekiel toast, 2 whole egg.
meal two: 12pm : 6oz chicken, 12oz grilled sweet potatoes. tossed in olive oil and savory salt free seasoning
meal three: 3pm : whole can chunk light tuna in water, Natural Peanut Butter
meal four: 6pm : Preworkout : whole can chunk light tuna in water, 12oz grilled sweet potatoes. tossed in olive oil and savory salt free seasoning
meal five: 9pm : Postworkout : 1 scoop Myofusion from I-SUPPLEMENTS, 12oz grilled sweet potatoes. tossed in olive oil and savory salt free seasoning
meal six: Bedtime : 1 scoop Myofusion Hydro , Natural Peanut Butter

Supplements:

Gaspari Myofusion Protein – Chocolate
Roxylean ECA – BPI Sports
Solid – BPI Sports
Anavite – Gaspari Nutrition
Fish Oil
Superpump Max – Grape – Gaspari Nutrition
Vasotropin – Gaspari Nutrition

Training:

chest: 4 sets, 12-15 reps

incline dumbbell press (slightly turned in for comfort and to emulate hammer strength machine)
flat dumbbell fly
flat dumbbell press
flat grip dumbbell pullovers

triceps: 4 sets, 12-15 reps

v-bar pressdown
rope pressdowns
combination pullover with closegrip press
bodyweight dips
overhead ez-bar extensions

cardio: 30 minutes morning and after workout

Tuesday, January 31st, 2012 Legs

My mood is decent today, im sick though. so my workouts will be lightened. my weight has been going down although my measurements have stayed the same, so i  am gaining muscle. dieting has been easier as i am getting better used to lesser calories.

meal one: 8am : 4 slices Ezekiel toast, 2 whole egg.
meal two: 11am : 6oz chicken breast, 6g fat from olive oil
meal three: 2pm : 6oz tilapia, 6g fat from olive oil
meal four: 5pm : Preworkout : whole can chunk light tuna in water, seasoned sliced red potatoes on foreman grille, Natural Peanut Butter
meal five: 8pm : Postworkout : 1 scoop Myofusion from I-SUPPLEMENTS, seasoned sliced red potatoes on foreman grille, Natural Peanut Butter
meal six: Bedtime : 1 scoop Myofusion, Natural Peanut Butter

Supplements:

Gaspari Myofusion Protein – Chocolate
Roxylean – BPI Sports
Solid – BPI Sports
Anavite – Gaspari Nutrition
Fish Oil
Superpump Max – Grape – Gaspari Nutrition
Vasotropin – Gaspari Nutrition

Training:

legs: 4 sets, 12-15 reps (sometimes higher if i misjudged the weight and need more reps to get the pump. also it should be mentioned that I already have really thick legs so I dont use alot of weight since im not trying to gain much mass in my legs, mainly just shaping and cuts. no matter what pants I buy they are always loose on my waist and tight on my thighs)

leg extensions
duck stance squats
light weight leg extensions (fst7 set)
flat bench laying leg curls
hack squats
light weight laying leg curls (fst7 set)

cardio: 30 minutes morning and cool down after workout

Joshua Marzec – i-Supplements.com

Legs – Shoulders – Abs Workout 2-6-12

All exercises done back to back fro 3 total sets

1. Leg Extentions 12-10-8
2. Squats 15-12-10
3. Stiff Legged D.Bell Deadlifts 10-8-6
4. Side Laterals Rasies 15-12-10
5. Various Types of Crunches 50-40-30

All exercises done back to back fro 3 total sets

1. Rear Delt D.Bell Raises 12-10-10
2. D.Bell Shoulder Presses 20-30-20
3. Various Style of Crunches 30-30

Immediately drink 1 serving of BLOX by BPI Sports

Bryce Purvis – CEO i-Supplements.com