TEAM MVP ATHLETICS TRAINING COMPANY

Leg Workout – December 26, 2012

• Leg Press 2×15-20 warmup/4×8-12 (last set drop-set with 15 extra reps) • Leg Extensions 4×10 + 3 reps of extension resistance (spotter pushes down on the leg extension while you are pushing up; push up as long as possible till failure occurs..painful!) • Trap-bar squats 3×10-12 — super-set with barbell lunges 3×20 steps •…

#trainingtip: Performing the Leg Press Correctly

Training Tip: When performing leg press, hold yourself down with the handles the leg press apparatus provides. DO NOT put your hands in your knees, and push your knees up with the press. DO NOT put your hands behind your head. HOLD YOUR body down firmly to the seat, and press (don’t forget to breath…

Shoulder/Traps Workout – December 17, 2012

• Seated Dumbbell Press – 1×20/3×10-12 [front/mid delts] • Standing Straight-bar front raises 4×12 [front delts] • Seated Side Laterals 4×10 [front/mid delt] • Bentover Dumbbell Side-Laterals 7×12 [rear delts] • Seated Smith Machine Shoulder Presses 4×10-15 [front/mid delts] • Barbell shrugs 6×10-20 [traps] • Smith Machine Upright Rows 4×10 [delts/traps] • Seated straight-bar wide-grip…

Chest/Back Training Routine – December 16, 2012

On this day I decided to shock my body, and since I took 2 days straight off from the gym, and had extra “fun” calories within those two days, I decided to punish myself a little more on this session. * Note: If you know you are under eating, there is no need to attempt…

What did bodybuilder Marek Piecyk Eat today?” Nutrition Plan for Wednesday December 12, 2012

Entry date: December 12, 2012 Meal 1 7:00am 16oz liquid egg whites 3 whole omega-3 eggs 1cup oatmeal 3 slices of whole wheat toast with natural pb/SF jam 1 slice of Ezekiel low-sodium toast with natural PB/SF jam 12oz black tea with lemon (detox) with stevia Meal 2 945am 9oz steak 10oz baked potato 1…

At-Work Emergency Nutrition

Nutrition Tip! How can you prevent not having some meals throughout the day at work? Fill one of your spare desk drawers up with “emergency” nutrients. • Whey protein packets • Instant oatmeal • Powdered-form carbohydrate sources • sample of pre-workout boosters • 1 or 2 Tupperware containers • a plastic measuring (dry ingredient) cup…

This weeks “What did bodybuilder Marek Piecyk Eat today?” Nutrition Plan for December 4, 2012

This weeks “What did bodybuilder Marek Piecyk Eat today?” Nutrition Plan for December 4, 2012 ======================================== Meal 1 7:00am 16oz liquid egg whites 3 whole omega-3 eggs 1.5cup of oatmeal 12oz black tea with lemon (detox) with stevia Meal 2 945am 9oz lean 93/7 ground beef 10oz potatoes 1 tomato Meal 3 1130pm 12oz chicken…