TEAM MVP ATHLETICS TRAINING COMPANY

Shoulder Workout December 9, 2014

• Seated Dumbbell Press 4×10 (slow negatives) +Superset: Standing Dumbbell Shrugs (aim to touch your ears, and squeeze at the top of the rep. NO ROLLING YOUR SHOULDERS! Idiots do that. Say goodbye to your rotator-cuff if you continue doing it like that) • Seated Dumbbell Side Laterals 3×10-12 • Standing Dumbbell Side Laterals 3×10…

Q&A: Coach Marek, how often do you train legs?

Q&A time! Question: Coach Marek, how often do you train legs? Answer: I train legs two times per week these days. But I split the workouts into two separate days…day 1 is HEAVY QUADS/Lite Hamstrings, day 2 is opposite Heavy Hams/Lite Quads. Why? Well, my goal is to destroy the muscle group, since it’s the…

Chest Workout December 21, 2014

• Hammer Chest Press 2×12 warmup, 4×8-10 (heavy with resistence bands) + Superset: Incline Press 4×10 (slow negatives, explosive positive reps) • Hammer Wide Chest Press 4×10 (heavy with bands) + Superset: Incline Dumbbell Flyes 4×10 • Dumbell Pullovers 4×8-10 • Barbell Bench Press 4×8-10 (with bands) • Pec-dec Flyes 4×10 (6reps regular, 4reps with…

Leg Training December 19, 2014

Warmup • Laying Hamstring Curls 3×10 +Superset: Seated Leg Extensions 3×10 Working • Leg Press 5×10-15 (with bands, weight increases each set); 2×30 (50% of your heaviest set in the previous protocol); 1×50 (dropset the weight of the 30reps protocol until you hit 50reps…you must grow a par for this) 8 sets total. 1 minute…

#coachesdailydiet December 1, 2014

#coachesdailydiet December 1, 2014 Meal 1 8 eggwhites 2 whole eggs 1 whole banana 1 instant oatmeal packet + 1cup raw oats Meal 2 8oz chicken breast 1.5 cup jasmine white rice 1tbsn extra virgin olive oil Preworkout 1 scoop Allmax Razor8 1 scoop Allmax Hemavol 5g creatine 5g taurine TRAIN 70min Intra-workout 1 scoop…