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MHP Presents the 2008 TEAM MD INSPIRATIONAL TRANSFORMATION

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  • #46
    WORKOUT:

    DAY 1 Chest and Calves
    DAY 2 Back
    DAY 3 Off
    DAY 4 Arms and Forearms
    DAY 5 Shoulders and Calves
    DAY 6 Legs
    DAY 7 Off


    (1) Chest

    Incline Smith Machine Press or Incline Barbell Press: 3 sets (4-8 reps)
    Incline Dumbbell Presses 2 set (6-8 reps)
    Hammer Incline press: 1 set
    Dumbbell or Machine Flyes 2 sets (8-10 reps)

    (2) Calves

    Standing Calf Raises or Calf Presses on Leg Press machine 1 set (15 reps)
    Seated Calf Raises 1 set (15 reps)


    (3) Back

    Lat Pull-Downs or Pull-ups 3 sets (8-12 reps)
    Bent over Barbell Rows: 3 sets (8-10 reps)
    One-arm Dumbbell Rows 2 sets (8-10 reps)
    Machine Rows 3 sets (4-8 reps)
    Hyperextensions 2 sets (15-20 reps)



    (4) Arms

    (A) Biceps

    Single-arm cable or dumbbell curls 2 sets (8-10 reps)
    Single-arm dumbbell hammer curls 2 sets (8-10 reps)
    Single-arm dumbbell preacher curls or concentration curls 3 sets (8-10 reps)

    (B) Forearms

    Dumbbell reverse wrist curls 2 sets (15 reps)
    Dumbbell wrist curls 2 sets (15 reps)

    (C) Triceps

    One arm pushdowns 2 sets (10 reps)
    One-arm reverse grip cable pull-downs 2 sets (8-10 reps)
    One-arm overhead dumbbell (or cable) triceps extensions: 2 set (8-10 reps)
    Dumbbell or cable kickbacks 2 sets (8-10 reps)


    (5) Shoulders

    Machine press or Dumbbell press—3 sets (4-10 reps)
    Machine Lateral raises (one arm at time) 2 sets (8-10 reps)
    Dumbbell or cable front raises 2 sets (10 reps)
    Bent-over Dumbbell (or cable) raises- rear delts 2 sets (8-10)
    Shrugs (dumbbell or barbell) 2 sets (8-12 reps)


    (6) Legs

    Squats 4 sets (4-12 reps)
    Leg press or Hack Squat: 2 sets (10 reps)
    Leg extensions: 2 sets (6-10 rep): 1 set (8 reps) one leg at a time
    Single-leg standing or two-leg lying Hamstring curls: 2 sets (10 reps)

    (7) Abdominals

    Leg lifts 2 sets (25-50 reps)
    Crunches 2 sets (25-50 reps)
    Side Crunches 2 sets (10-20 reps to each side)

    Comment


    • #47
      WOMEN’S WORKOUT:

      DAY 1 Chest and Calves
      DAY 2 Back
      DAY 3 Off
      DAY 4 Arms
      DAY 5 Shoulders and Calves
      DAY 6 Legs
      DAY 7 Off


      (1) Chest

      Incline Smith Machine Press or Incline Barbell Press: 3 sets (4-8 reps)
      Incline Dumbbell Presses 2 set (6-8 reps) or Hammer Incline press: 1 set
      Dumbbell or Machine Flyes 1 set (8-10 reps)

      (2) Calves

      Standing Calf Raises or Calf Presses on Leg Press machine 1 set (15 reps)
      Seated Calf Raises 1 set (15 reps)


      (3) Back

      Lat Pull-Downs or Pull-ups 3 sets (8-12 reps)
      Bent over Barbell Rows: 3 sets (8-10 reps)
      One-arm Dumbbell Rows 2 sets (8-10 reps)
      Machine Rows 3 sets (4-8 reps)
      Hyperextensions 2 sets (15-20 reps)



      (4) Arms

      (A) Biceps

      Single-arm cable or dumbbell curls 2 sets (8-10 reps)
      Single-arm dumbbell or cable hammer curls 2 sets (8-10 reps)
      Machine concentration curls 2 sets (8-10 reps)


      (C) Triceps

      One-arm reverse grip cable pull-downs 2 sets (8-10 reps)
      One-arm overhead dumbbell (or cable) triceps extensions: 2 set (8-10 reps)
      Dumbbell or cable kickbacks 2 sets (8-10 reps)


      (5) Shoulders

      Machine press or Dumbbell press—3 sets (4-10 reps)
      Machine Lateral raises (one arm at time) 2 sets (8-10 reps)
      Dumbbell or cable front raises 2 sets (10 reps)
      Reverse Pec Deck (rear delts) 2 sets (8-10)


      (6) Legs

      Squats 4 sets (4-12 reps)
      Leg press or Hack Squat: 2 sets (10 reps)
      Leg extensions: 2 sets (6-10 rep): 1 set (8 reps) one leg at a time
      Single-leg standing or two-leg lying Hamstring curls: 2 sets (10 reps)

      (7) Abdominals

      Leg lifts 2 sets (25-50 reps)
      Crunches 2 sets (25-50 reps)
      Side Crunches 2 sets (10-20 reps to each side)

      Comment


      • #48
        Inspirational Supplement Stack:

        Probolic-SR (12 Hour Muscle Feeder)- 2 scoops twice a day as indicated in Dave’s diet.

        Anadrox (Fat Burner and Nitric Oxide all in one)- 4 Capsules 30 minutes before your first meal of the day and 4 capsule later in the day.

        Trac (Sugar Free Creatine/Nitric Oxide Formula)-1 Serving 30-45 minutes prior to training.

        Comment


        • #49
          OILS....

          Dave,

          I saw under your Q&A thread a list of "Dave's oil suggestions." They were:

          ESSENTIAL POLYUNSATURATES:
          Omega-3 Fish Oil pills 1000mg 3x per day
          Evening Primrose Oil (Omega-6) 1300mg 2x per day

          NON-ESSENTIAL but HEART HEALTHY:
          Macadamia Nut oil (Omega-9 monosaturates) 2-3 tablespoons per day

          Would these suggestions apply to our program, or is it detrimental for us to be taking in this extra fat?

          - Van L.

          Comment


          • #50
            essential fatty acids

            Originally posted by loomster2000 View Post
            Dave,

            I saw under your Q&A thread a list of "Dave's oil suggestions." They were:

            ESSENTIAL POLYUNSATURATES:
            Omega-3 Fish Oil pills 1000mg 3x per day
            Evening Primrose Oil (Omega-6) 1300mg 2x per day

            NON-ESSENTIAL but HEART HEALTHY:
            Macadamia Nut oil (Omega-9 monosaturates) 2-3 tablespoons per day

            Would these suggestions apply to our program, or is it detrimental for us to be taking in this extra fat?

            - Van L.
            YES YOU CAN TAKE THOOSE ALSO ADD 1500 MG OF CORAL CALCIUM 1X A DAY
            [email protected]
            516-557-4192

            Comment


            • #51
              Thanks, Mr. G! I appreciate it!

              - Van L.

              Comment


              • #52
                MHP%20NEW.jpg

                TRANSFORMATION 2 TIP OF THE WEEK #1: MACHINE PEC FLYES

                Comment


                • #53
                  Greetings from Cyprus Guys

                  I have asked Permission from Dave if i can follow on as an "unofficial" Challenger and he accepted.

                  I am very excited and i will go and buy my supplements today and will post my before pictures tonight after work.

                  Good Luck to us all - together we can get through this successfully and finish as champions

                  Pan
                  Be the Change you want to see in the world - Mahatma Gandhi

                  Comment


                  • #54
                    I almost hate to ask this but how much cardio should we be doing,and what type? thanks and good luck to everyone.
                    Aaron

                    Comment


                    • #55
                      Originally posted by biggredd View Post
                      I almost hate to ask this but how much cardio should we be doing,and what type? thanks and good luck to everyone.
                      Aaron
                      Actually, I was wondering the same thing Aaron. I have started doing 20-30 minutes daily on a recombinant bike, but....
                      "He that can have patience can have what he will." -Benjamin Franklin-

                      Comment


                      • #56
                        Originally posted by Pan View Post
                        Greetings from Cyprus Guys

                        I have asked Permission from Dave if i can follow on as an "unofficial" Challenger and he accepted.

                        I am very excited and i will go and buy my supplements today and will post my before pictures tonight after work.

                        Good Luck to us all - together we can get through this successfully and finish as champions

                        Pan
                        Welcome Pan. Good luck!
                        "He that can have patience can have what he will." -Benjamin Franklin-

                        Comment


                        • #57
                          Guys,

                          I'll let Dave & Mr. G give the definitive word on the amount/intensity of cardio, but I've been reading Dave's "Q&A with Dave Palumbo" thread and in it, he recommends longer durations of cardio with low intensity. He advocates keeping your heartrate under 120 bpm. As far as durations go, I've seen anthing from 30 to 90 mins. I am currently doing 45 mins.

                          Dave's explanation is this: When you do lower intensity cardio, the body fuels itself from its own fat. However, when you up the intensity, the body needs a different fuel source- it fuels itself on carbs. How does the body get carbs when you're on a no-carb diet? It eats at your muscle and converts it to carbs (or maybe glucose). At any rate, when you do high-intensity cardio, you switch from burning your fat to burning your muscle (something we definitely do NOT want to do). Again, this is what I've learned off of Dave's thread. I'll wait for him or Mr. G. to give the answer.

                          Welcome, Pan!

                          - Van L.

                          Comment


                          • #58
                            And about what kind of cardio to do: I have seen Dave mention mostly walking on a treadmill, but I have also seen where he uses the recumbent bike on his thread...again, we'll get the definitive answers from either Dave or Mr. G....

                            Comment


                            • #59
                              My before pictures for my Unofficial Mhp Challenge

                              Thanks for the welcome Guys, being part of a team, holding myself accountable and giving each other strength on this board will play a big part in all this.

                              Attached are my before pictures, i have just taken them - i managed to buy my supplements today and its day 1 for me tomorrow, i will be 3 days behind you but i will do my best to catch up.

                              Pan
                              Attached Files
                              Be the Change you want to see in the world - Mahatma Gandhi

                              Comment


                              • #60
                                Originally posted by biggredd View Post
                                I almost hate to ask this but how much cardio should we be doing,and what type? thanks and good luck to everyone.
                                Aaron
                                I thought for the first couple of weeks they would ease us into the program by only doing weight training & thats why cardio was not mentioned? May be i am wrong...
                                Be the Change you want to see in the world - Mahatma Gandhi

                                Comment

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