October 2011
21 posts
J Cole- Rise and Shine
3 day workout Plan
Workout objective: Lean muscle mass gains, efficient training
Days per week: 3
Number of Repetitions per set are listed with exercise routines
(4 sets Per exercise) If you don’t know the exercise you can Google it
Suggested training schedule: Monday, Wednesday, Friday or
if your busy on the weekdays try: any week day and ,Saturday , Sunday
Day 1
Upright Barbell Row: 10 – 8 – 6 –...
“Once you learn to quit, it becomes a habit.”
Vince Lombardi
1 tag
Good Morning Chocolate/Vanilla Protein Shake...
1/4 cup of skim milk
1/2 banana
1 gram acai powder
1 scoop of chocolate/vanilla protein powder
1 4 oz carton Activia light vanilla yogurt
sprinkle of cinnamon
www.hardworkdedication.tumblr.com
“When you are not practicing, remember, someone...
Ed Macauley
Does Exercise Really Boost Productivity?
Under pressure at work? Though exercise generally does improve productivity, long workouts might not do much if you’re dealing with extreme stress, finds a new study in the Journal of Occupational and Environmental Medicine.
Researchers took reports of 2,823 workers in Minnesota to see how their perceived stress and other independent factors affected work performance. Stressed workers had...
“I know that fear is an obstacle for some people,...
Michael Jordan
Protien Shake Receipe
Pre Workout Shake
(Provides the Energy you need at the gym)
Chocolate/Vanilla Coffee Shake
Ingredients:
2 scoops of chocolate/Vanilla protein
1 cup of skim milk
5 ice cubes
1 cup of water
1 spoonful of instant coffee
www.hardworkdedication.tumblr.com
Get stronger
Schedule
This is a 1 on, 1 off workout program.
Workout #1
EXERCISE
Crunches - 15-40 Reps - 3 sets
Bench Press - 10-12 Reps -4 sets
Bent Over Row - 10-12 Reps- 4 sets
Shoulder Presses - 12-10-8 Reps -3 sets
Lat Pull Downs - 12-10-8 Reps-3 sets
Pull Downs (triceps) - 10-10-8 Reps - 3 sets
Bicep Curls - 10-10-8 Reps-3sets
Standing Squats - 12-10-10 Reps-3 sets
Leg Extensions - 12-10-8...
