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#REBUILD – Week 12 – April 2016

Well I have extremely busy the last 8 weeks with my progression. I am fully healed, training 100%, have zero fear picking big dumbbells up, and life is great. I’ve been reluctant to take pics of myself doing some usual meathead shit during workouts, mainly in fear of being disappointed of my look after my dual…

INSULIN AND BODYBUILDING

Well, here is a topic that is very out of the realm for the vast majority of bodybuilders, competitors and/or daily lifters. First of all, if you are beginner in the performance enhancing supplementation aspect of the sport (or any for that matter), STAY AWAY FROM INSULIN! If you don’t know how to use it correctly…

Leg Training (Quad Dominant) – March 20, 2016 #rebuild2016

• Laying Hamstring Curls 4×12 (warmup) • Leg Press: 5 Sets (standard foot placement) -Set 1: 12 plates 20 reps -Set 2: 14 plates 20 reps -Set 3: 16 plates 15 reps -Set 4: 18 plates 12 reps -Set 5: 18 plates 10 reps • Leg Press: 5 Sets (High/Wide footplacement) 10 plates total (5…

Back Training – April 7, 2016 #rebuild2016

• Bentover Straight Bar Cable Pullovers 4×10-20 +Superset: Seated Lat Pulldowns 4×10-15 • Bentover Barbell Rows 6×8-12 (increase weight until set 4) +Superset: T-Bar Rows 6×10-12 (increase weight each set) • Hammer Strength 1-Arm Rows 5×10 Share

★Nutrition During Serious Injury

Many individuals get lost when they become injured, especially lost with the nutrition plan they should follow. Many think the simple way and say “fuck it, I’m just going to be relaxed about it, and just eat what I want until I am 100% healed again”, and some just think “I am going to completely…

Why Is Sleep Important for Weight Loss?

By Anna-Sofie Hickson Sleep is a crucial element for retaining energy and stamina throughout the day. In addition, sleep supports the balance in hormone levels, which significantly affects body weight and body fat. A good night’s sleep allows your body to resolve the physical and mental stresses of the day and provides your body with…

★TDEE Total Daily Energy Expenditure “What and how much should I eat?”

This has been one of the most common questions I get asked everywhere “What and how much should I eat?” First off, this is different for EACH and EVERY SINGLE one of us out there, depending on our individual goals. So I am just going to base this answer off of if I was talking…

#REBUILD – Week 4 – January 23-28, 2016

Nutrition Meal 1 • 10 egg whites • 2 whole eggs • 1/2c raw oats • 1 pkt instant oatmeal • 1/2cup blueberries • 1 banana • 1 large cup of detox tea & green tea with lemon Meal 2 • 8oz chicken breast • 1/2cup – 1.5cups white jasmine rice • salad Meal 3 •…

Chest Training – January 26, 2016 #log #rebuild2016

• Seating Incline Hammer Press 5×8-12 +Superset: Incline Smith Machine Press 5×8-12 • Wide Chest Hammer Press 4×10 • Incline Dumbbell Press with Resistance Bands 4×8-10 • Ladder Bar (mixed grip) Bench Press 6×6-15 • Cable Flys 3×12 • Pec-Dec Flys 4×10-12 Share

#REBUILD – Week 3 – January 16-22, 2016

So since a lot of stuff is becoming repetitive, I see no reason to share day by day with everyone…as I understand it can not be the most exciting read on the planet. So I am just going to start doing week by week, with a typical daily intake, body part trained (no exercises listed),…