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Leg Training – March 13, 2013

• Leg Extensions 4×10-12 (warmup the knees) • Leg Press 4×15 / 1×10-12-10 (dropset from 16plates-10plates-6plates) • Front Squats [Smith Machine] 4×10-12 • Walking Lunges with 40lb Bar non-stop for 7 minutes (20-30sec rest every 12 steps) • Hack Squats 4×10 • Laying Hamstring Curls 5×10-12 Share

Leg Training – March 4, 2013

Leg Training – March 4, 2013 • Laying Hamstring Curls 4×10 (warmup hams) • Leg Extensions 4×10 (warmup the knees) • Leg Press 4×15 / 1×10-10 (dropset) / 1×20 • Squats 1×10 “form-check” warmup / 3×10-12 • Stiff Legged Barbell Deadlifts 4×10 • Leg Extensions 4×10+3 resistance push/press reps • Glute Extensions 3×10 each leg…

Chest Workout – February 28, 2013

• Smith Machine Incline Press 1×20/3×12 • Smith Machine Flat Bench Press 3×10/1×4-5-7 dropset • Flat Bench Dumbbell Flys 4×10 – Supersetted with Dumbbell Pullovers 5×9-12 • Flat Bench Barbell Press (light, but very slow negatives) 3 x 10 • Cable Flys 4×10 I just started putting Dumbbell Pullovers back into my routine after roughly…

Leg Workout – February 26, 2013

Leg Workout – February 26, 2013 • Leg Extensions 3×10-12 / 3×10+3 push/press reps (spotter required) • Leg Press 5×12-15 (go heavier each set [8 plates, 10 plates, 12plates, 14 plates, 16 plates]) / 1×6-12-20 (strip down drop set. 18 plates/10plates/6plates) • Stiff Legged Dumbbell Deadlifts 4×10-12 (start mild and go upto heavy) • Lunges…

Back Workout – February 22, 2013

Back Workout – February 22, 2013 • Standing Straight Arm Pullovers 3×12 (warmup movement) • Barbell Rows 1×12 warmup / 4×6-12 working • Deadlifts 3×6-12 • Incline Bench Wide-grip Lat Pulldowns (facing forward) 4×10-12 • Incline Bench Close-grip Vbar Pulldowns (facing away) 5×10 • Bent-over Standing Cable Rows 5×10 —supersetted with Seated Close-grip Vbar pulldowns…

Injury Report

Injury Report: So far I have nothing too serious to be worried about. The only one I have to be concerned with to a degree as of now is my left bicep-to-pec muscle area. I strained this area roughly about 1 week ago during a chest routine. I gave it 5 days to heal (before…

BIG FN’ CALVES!

I get this question asked probably the most of them all…. “HOW DO YOU BUILD YOUR CALVES LIKE THAT?” Here’s what I tell them: First off, I make sure I train my calves 1-2x per week (depending on how they recovered after the first workout), then I aim to hit 200-300 REPS! total on the…

#trainingtip Squats [video]

Training Tip! If you don’t go atleast parallel or past parallel on your squats, all you’re doing is building a huge ass. You aren’t working your legs as you’re supposed to. So remember, take your tail to the floor! Share

2011/2012 OFFSEASON DIET [EXPLAINED]

2011/2012 OFFSEASON DIET [EXPLAINED] by Trainer/Competitor Marek Piecyk This was my typical off-season meal plan for great gains and growth to my physique. Please note, that this diet plan may not be for everyone. I had to work upto eating this amount first. For many individuals, if they just jump into eating this much, they…