tag:blogger.com,1999:blog-169876732024-03-07T05:01:38.977-05:00Weight training powerlifting bodybuilding articles tips and programs weight liftingLearn how to gain weight increase you bench and squat. This is a powerlifting weightlifting and bodybuilding blog. Articles and tips for those who want free information on weightlifting.Anonymoushttp://www.blogger.com/profile/07137389687575235459noreply@blogger.comBlogger849125tag:blogger.com,1999:blog-16987673.post-61965931228488615212015-07-14T13:16:00.001-04:002015-07-14T13:16:07.224-04:003 Lies Fitness Experts Have Been Telling you<div style="text-align: center;">
<b>Guys, have you struggled to burn fat, lose weight and get a ripped 6 pack?</b></div>
<br />
Chances are it's not your fault!<br />
<br />
It's the information you've been reading.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://fitnessdoctrine.com/yours-free/not-losing-weight-what-to-do/" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL5Li-Xhb231jIGRy8luGIAdHLmpQR1T79TZAakj47Ng-zMZAx84nQsnqbU3kGiyYo2tULpiYGpFuE2tCxJEnGlKGEHPXUq43lrMcagie9kk7hmAhIOLhRN26Aruvbi-5e7OAyeQ/s320/3-weight-loss-myths-busted.png" width="216" /></a></div>
<br />
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<b>>> <a href="http://fitnessdoctrine.com/yours-free/not-losing-weight-what-to-do/">3 Reasons You're Struggling To Lose Weight</a></b></div>
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My Back Workout</h2>
<div style="text-align: center;">
(Upper Body Pull Workout)</div>
<br />
Frequency is the key to my workouts these days. So I don't generally stick with one muscle group like a typical bodybuilding workout.<br />
<br />
I have a major muscle I work for that day but I also add in other muscles as well.<br />
<br />
Yesterday was a pressing day. Bench was the main lift.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://fitnessdoctrine.com/how-to-gain-muscle/back-chest-training-angle-tips/"><img alt="back workout with a pro bodybuilder" border="0" src="http://fitnessdoctrine.com/wp-content/uploads/2014/03/Bens-back-and-chest-training-tips.jpg" height="210" title="" width="400" /></a></div>
<br />
1. First exercises was neutral grip <b>pull up</b>.<br />
<br />
<ul>
<li>Done with a 25 pound weight.</li>
<li>as many reps as possible in 5 minutes.</li>
</ul>
<br />
2A. <b>Seated Row</b><br />
<br />
<ul>
<li>Wide grip</li>
<li>5 sets of 5</li>
<li>Last set was for maximum reps.</li>
<li>Added a strict drop set.</li>
</ul>
<div>
2B. <b>Floor Press</b></div>
<div>
<ul>
<li>Heavy. But doable.</li>
<li>5x3</li>
<li>Last set was for maximum reps.</li>
</ul>
<div>
3A. <b>High T-bar row</b></div>
</div>
<div>
<ul>
<li>4x8</li>
</ul>
<div>
3B. <b>Cable Lateral Raise</b></div>
</div>
<div>
<ul>
<li>4x12</li>
</ul>
<div>
4A. <b>Lat Sweep</b></div>
</div>
<div>
<ul>
<li>4x12</li>
</ul>
</div>
<div>
4B. <b>Band Push Down</b></div>
<div>
<ul>
<li>100 total reps</li>
</ul>
</div>
<div>
4C. <b>Cable Biceps Curls</b></div>
<div>
<ul>
<li>4x12</li>
</ul>
<div>
<br /></div>
</div>
<br />
<br />
<br />
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<br />
First group of exercises.<br />
5 rounds of...<br />
1. suspension strap planche Push ups x 20<br />
2. suspension strap Inverted rows x 20<br />
3. Double unders x40<br />
4. Landmine Rainbows x7<br />
<br />
Followed that up with<br />
5 sets of...<br />
1. suspension strap triceps extensions x 20<br />
2. suspension strap biceps curls x 20<br />
3. Side plan lateral raises x 15<br />
<br />
That did it for the day. Nothing too fancy but it got the juices flowing. Ready to hit it hard on Monday.<br />
<br />
<br /><div class="blogger-post-footer"><p align="center"><a href="http://weight-trianing.blogspot.com/"><b><font size="5" face="Arial Rounded MT Bold">Go to weight-training
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<br />
I'm not a big fan of the bent over row. But I do include it in my training from time to time because of the big loads that can be used and the overhand grip.<br />
<br />
What I have found to be a great alternative to the the bent over row is what I like to call the <a href="http://fitnessdoctrine.com/exercise-demos/business-end-landmine-row/" target="_blank">Business End Landmine Row</a>.<br />
<br />
Withe the BELM you can load up the weight and use the pronated grip to get more back activation.<br />
<br />
If your dumbbells don't go up that high this exercise is a must. <br />
<br />
If you want to get an incredible grip workout do a few burnout sets without straps. This will set your forearms on fire.<br />
<br />
For the heavier sets straps are needed.<br />
<br />
Check out the <a href="http://fitnessdoctrine.com/exercise-demos/business-end-landmine-row/" target="_blank">Business End Landmine Row</a> and let me know what you think.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://fitnessdoctrine.com/exercise-demos/business-end-landmine-row/" target="_blank"><img alt="see the business end landmine row in action" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCbB1YKFX7NwJk7KAzQmHe2ydyF93EOhJyyXDmXbULqRGxN-HBcbsy0nX_Up2admz1cD-X4mvnpgpvycjOIl6cQH0Hj3kWa2lBux_8-J4rn6rVvTsmbyXELzdAFVXtG164u08TWg/s1600/Business_End_Landmine_Row_For_The_Back_Fitness_Doctrine.jpg" title="" /></a></div>
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Muscle Building Techniques - Training The Rear Delts</h3>
Some great muscle building tips in the video below. Pro bodybuilder <a href="http://mi40programreview.com/bodybuilder-ben-pakulski-mass-intention-author/" target="_blank">Ben "The Pac Man" Pakulski</a> goes into how to train the rear delts.<br />
<br />
<div style="text-align: center;">
<div itemscope itemtype="http://schema.org/VideoObject"><meta itemprop="name" content="Pro Bodybuilder Tips For Building Rear Delts" /><meta itemprop="description" content="Pro bodybuilder Ben Pro Bodybuilder Ben Pakulski reveals muscle building tips for building up the rear delts." /><meta itemprop="width" content="500" /><meta itemprop="height" content="282" /><meta itemprop="thumbnailUrl" content="http://youtube.com/watch?v=WtEr5_xEdTc-thumbnail-0.jpg" /><meta itemprop="embedUrl" content="http://evs-hosted-150f5bb7d35c68.s3.amazonaws.com/admin/player/assets/jwplayer-5.10/player.swf?file=http%3A%2F%2Fyoutube.com%2Fwatch%3Fv%3DWtEr5_xEdTc&autostart=1&stretching=fill&playlist.position=none&controlbar.position=over&abouttext=EasyVideoSuite&aboutlink=http%3A%2F%2Feasyvideosuite.com%2F&skin=http%3A%2F%2Ffitnessdoctrine.evsuite.com%2Fplayer%2Fassets%2Fjwplayer-5.10%2Fskins%2Fevs-m-1%2Fevs-m-1.xml" /><script type="text/javascript" src="http://fitnessdoctrine.evsuite.com/player/YmVuLXBha3Vsc2tpLWhvdy10by10cmFpbi1yZWFyLWRlbHQteW91dHViZS0x/?responsive=1&autoResponsive=1&container=evp-NBSZMYNETF"></script><div id="evp-NBSZMYNETF" data-role="evp-video" data-evp-id="YmVuLXBha3Vsc2tpLWhvdy10by10cmFpbi1yZWFyLWRlbHQteW91dHViZS0x"></div></div>
</div>
<br />
Use Ben's tips next shoulder workout and let me know what you think.<div class="blogger-post-footer"><p align="center"><a href="http://weight-trianing.blogspot.com/"><b><font size="5" face="Arial Rounded MT Bold">Go to weight-training
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<b>Quick Upper Body Workout</b></h2>
For the next little bit I'll be doing more frequent workouts. The volume for each will less. But at the end of week the volume will add up to be more.<br />
<br />
I'm going to take this approach for a couple of months, then change things up again.<br />
<br />
1a. - Barbell Incline Press 4x8<br />
1b. - Hammer Row 4x12 (pronated grip)<br />
<br />
2a. - DB Flat Chest Press - 4x10<br />
2b. - DB One Arm Row - 5x5<br />
<br />
3a. - Cable Flyes 4x15<br />
3b. - Parallel Bar Dips - 4xmax reps at bodyweight<br />
3c. - Cable Biceps curls 4x15<br />
<br />
Short and to the point.<div class="blogger-post-footer"><p align="center"><a href="http://weight-trianing.blogspot.com/"><b><font size="5" face="Arial Rounded MT Bold">Go to weight-training
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<br />
I have written a few thing you may want to check out...<br />
<ul>
<li><a href="https://plus.google.com/116349836756760056235/posts/eFkX7WmGX1N" target="_blank">A Question From You... Do I need to kill myself in the gym to see results?</a></li>
<li><a href="https://plus.google.com/116349836756760056235/posts/CfcaXFaWv8j" target="_blank">This getting in shape thing isn't working. Time to give up.</a></li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://plus.google.com/116349836756760056235/posts/a3ExevhVCYw" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="fat loss and muscle building scams you have to watch out for" border="0" src="https://blogger.googleusercontent.com/img/proxy/AVvXsEgc370zs1eT-XYw6ohhGWktTSplISd6XQ6dJcAWkPdiW6t5Tycu79qxVDH4CyVUU9320EQ8OnF4EagqBbzbt7OcSJMzTU3OxyQIrVkVxSO2eYsW3DEk2ljgCfiNoHRjirRlG6oXC27Gh-E1qdOulEK5rZ_jCW-eycw9MRLXUnKCMWzM1da5EBcQIuKmmrMjrggcB6x4RRqJiDLRwbuOH7i9IVdYuOoAP4pi-yNXkQ=w506-h281" height="210" title="" width="400" /></a></div>
<div>
<br /></div>
<br />
<br />
<b>Lower Body Workout</b><br />
<br />
<ol>
<li><i>Box Squats</i> - 10x3 w/ pause... Done on the minute. Gave about 45 seconds rest for each set.</li>
<li><i>Elevated Reverse Lunge</i> - 4x5... Did all the reps on one leg before doing the next.</li>
<li><i>Leg Curls</i> - 4x10... Done with a single leg. Went from one leg to the next until all the reps were done.</li>
<li><i>Leg Extension</i> - 4x15... Same as curls</li>
<li><i>RDL</i> - 3x12... Superseted with roll outs</li>
<li><i>Swiss Ball Ab Roll Outs</i> - 4x12... Superseted with RDLs</li>
</ol>
<div>
Finished with a 10 minute walk on the treadmill. Went just over a 1/2 mile at a steep incline.</div>
<div>
<div style="text-align: center;">
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</div>
</div>
</div>
<br />
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The great thing about body weight exercises is that you can use them anytime anywhere.<br />
<br />
I hate to have my workout slowed down waiting for equipment or weight. Bodyweight exercises are perfect in these situations.<br />
<br />
Another way I like to incorporate body weight exercises into my workout routines is to use them as part of a superset.<br />
<br />
Example for a <a href="http://weight-trianing.blogspot.com/2009/09/3-chest-training-secrets.html">chest workout</a>.<br />
<br />
Exercise 1a is a heavy dumbbell incline press.<br />
exercise 1b is a push up variation.<br />
<br />
Depending on how tired I am will dictate what push up variation I use.<br />
<br />
<b>Deloading</b><br />
<br />
Bodyweight exercises are perfect for deloading weeks. They're easier on your joints. It makes a nice break from heavy lifting.<br />
<br />
<br />
Below is a list of 25 different bodyweight exercises that you can do instead of traditional free weight exercises. Give them a try.<br />
<br />
Check it out here...<br />
<a href="https://plus.google.com/116349836756760056235/posts/Qtyh1oc5gqZ">25 Bodyweight Exercise Substitutions</a><div class="blogger-post-footer"><p align="center"><a href="http://weight-trianing.blogspot.com/"><b><font size="5" face="Arial Rounded MT Bold">Go to weight-training
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Don't know what a Fitness Fugayzie is? Watch this short clip to find out...<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/wDr6QiwFlno?feature=player_embedded' frameborder='0'></iframe></div>
<br />
<br />
Beware. They're everywhere. They'll try to sell you everything from ineffective pills to gadgets that are just as effective sitting in your closet as they are if you were to use them.<div class="blogger-post-footer"><p align="center"><a href="http://weight-trianing.blogspot.com/"><b><font size="5" face="Arial Rounded MT Bold">Go to weight-training
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<br />
<b>Push Press</b> - 6x1, 1x8<br />
<b>Incline Bench Press</b> - 4x8<br />
<b>Close Grip Bench</b> - 3x12<br />
<b>Lateral Raise</b> - 3x12<br />
<b>Cable Cross Over</b> - 3x12<br />
<b>Rear Delt fly</b> - 4x12<div class="blogger-post-footer"><p align="center"><a href="http://weight-trianing.blogspot.com/"><b><font size="5" face="Arial Rounded MT Bold">Go to weight-training
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<br />
Take a look at this slideshow for tips on how to do the deadlift safely.<br />
<br />
<div style="text-align: center;">
<iframe allowfullscreen="" frameborder="0" height="356" marginheight="0" marginwidth="0" scrolling="no" src="//www.slideshare.net/slideshow/embed_code/36084551" style="border-width: 1px 1px 0; border: 1px solid #CCC; margin-bottom: 5px; max-width: 100%;" width="427"> </iframe> <br />
<div style="margin-bottom: 5px;">
<strong> <a href="https://www.slideshare.net/jasoncscs/how-to-do-the-deadlift" target="_blank" title="Step By Step Guide On How to do the Deadlift Without Hurting Your Back">Step By Step Guide On How to do the Deadlift Without Hurting Your Back</a> </strong> from <strong><a href="http://www.slideshare.net/jasoncscs" target="_blank">Jason CSCS</a></strong> </div>
</div>
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<span style="color: #990000;">How Weight Training For Hypertrophy, Power, & Strength Differ</span></h2>
<br />
Weight training can produce different results depending on how you approach it.<br />
<br />
Go through the slides to see how they differ and complement each other.<br />
<br />
<div style="text-align: center;">
<iframe src="http://www.slideshare.net/slideshow/embed_code/31404409" width="476" height="400" frameborder="0" marginwidth="0" marginheight="0" scrolling="no"></iframe></div>
<br />
If you're looking to change your body you can get started here for free...<br />
<a href="http://fitnessdoctrine.com/choose-your-fitness-goal/">Body Transformations</a><br />
<br /><div class="blogger-post-footer"><p align="center"><a href="http://weight-trianing.blogspot.com/"><b><font size="5" face="Arial Rounded MT Bold">Go to weight-training
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<br />
<div style="text-align: center;">
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<a href="http://www.scribd.com/doc/205748965/Portion-Control-Made-Easy-Lose-Weight-Without-Counting-Calories" style="text-decoration: underline;" title="View Portion Control Made Easy - Lose Weight Without Counting Calories on Scribd">Portion Control Made Easy - Lose Weight Without Counting Calories</a></div>
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<br />
<div style="text-align: left;">
If you're looking for some free recipes you may want to checkout the link below...</div>
<div style="text-align: left;">
<b><a href="http://fitnessdoctrine.com/free-reports/burn-fat-faster-quick-easy-cooking-tricks/">Click here for free diet recipes - http://fitnessdoctrine.com/free-reports/burn-fat-faster-quick-easy-cooking-tricks/</a></b></div>
</div>
<div class="blogger-post-footer"><p align="center"><a href="http://weight-trianing.blogspot.com/"><b><font size="5" face="Arial Rounded MT Bold">Go to weight-training
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<p align="center"><a href="http://weight-trianing.blogspot.com/"><b><font face="Arial Rounded MT Bold" size="6">HOME</font></b></a></p></div>Anonymoushttp://www.blogger.com/profile/07137389687575235459noreply@blogger.com0tag:blogger.com,1999:blog-16987673.post-20543816923407307692013-10-26T14:04:00.001-04:002013-10-26T14:08:09.590-04:00Common Core Training Mistakes<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdDfBLAuu6h1DawyFlOoCgaqo0RtfGrVudBf_Wn9Sql4yRiWO2F9wDelpl0tZm04SsIwUk71OTnvX9Q1IA9TC5P8cS2p2TBcYXtfJkCSE1IIVlrjlJYQQUJNCIMDmU6RuLXSp4jw/s1600/6-pack-abs.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="common core training mistakes" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdDfBLAuu6h1DawyFlOoCgaqo0RtfGrVudBf_Wn9Sql4yRiWO2F9wDelpl0tZm04SsIwUk71OTnvX9Q1IA9TC5P8cS2p2TBcYXtfJkCSE1IIVlrjlJYQQUJNCIMDmU6RuLXSp4jw/s320/6-pack-abs.jpg" title="common core training mistakes that need to be avoided" width="176" /></a>I hаvе lоggеd thоuѕаndѕ of personal training ѕеѕѕіоnѕ over mу саrееr. One thing always remains the same...<br />
everybody wаntѕ to know mоrе аbоut <b>ab wоrkоutѕ</b> and <b><a href="http://fitnessdoctrine.com/ab-workout-routines/11-ab-exercises-better-than-sit-ups-or-crunches/">аb еxеrсіѕеѕ</a></b>.<br />
<br />
Clіеntѕ want to know hоw to lose ѕtоmасh fаt and get a ѕіx-расk. At thе very least thеу juѕt wаnt tо lose belly fаt, and hаvе a fіrm flat stomach that looks good in thеіr сlоthеѕ. Maybe even more important, they want to look good naked.<br />
<br />
I can't blаmе thеm.<br />
<br />
Who doesn't want a nісе lооkіng midsection?<br />
<br />
Whо dоеѕn't wаnt to gеt fіrm аbѕ оr gеt lеаn enough thеу саn ѕау thеу have a ѕіx-расk.<br />
<br />
Thе problem is thаt 99% оf people have thе ѕаmе misconceptions when it comes to аb wоrkоutѕ, ab exercises, аnd how tо really lоѕе ѕtоmасh fat аnd gеt fіrm аbѕ.<br />
<br />
This article has nаrrоwеd down common mіѕtаkеѕ, mуthѕ and misconceptions ѕurrоundіng аbѕ workouts аnd аbѕ exercises to just 3.
Thеѕе 3 abs workout mistakes are made bу juѕt аbоut еvеrуоnе at sometime in their quest for a killer mid section.<br />
<br />
Arе уоu mаkіng thеѕе ѕаmе mіѕtаkеѕ?<br />
<br />
<h3>
<b>Common Core Training Mistakes</b></h3>
<br />
<i>1) Sреndіng Tоо Muсh tTmе Doing Crunсhеѕ.</i><br />
<br />
I'm juѕt going tо соmе rіght оut аnd say it...<br />
you dоn't nееd tо dо crunches to gеt ѕіx расk аbѕ. On top of that. If you want to lоѕе ѕtоmасh fat оr even gеt a fіrm аbѕ you don't do сrunсhеѕ.<br />
<br />
That's because crunсhеѕ and sit ups dоn't work enough muscle to burn much, if any fat саlоrіеѕ. The energy expenditure just isn't there for it tо bе a wоrthwhіlе еxеrсіѕе for ѕtоmасh fаt loss.<br />
<br />
Sреndіng 20 minutes a day doing hundrеdѕ or thоuѕаndѕ оf сrunсhеѕ is a waste of your time.
Sure they wіll strengthen уоur аbdоmеn. But they <a href="http://fitnessdoctrine.com/exercise-library/prevent-back-pain/"><b>can also hurt your back</b></a>. But if you have a bunch of belly fat you won't be able to see your abs anyway.<br />
<br />
Focus needs to be on full bоdу wоrkоutѕ and full bоdу abs еxеrсіѕеѕ. This will help burn more calories and lose stomach fat fаѕt helping you get thе firm, toned ѕtоmасh or six расk аbѕ уоu'rе after.<br />
<br />
<i>Here's an example workout:</i><br />
<br />
<br />
<ul>
<li>Do this mini-circuit after уоur regular wоrkоut.</li>
</ul>
<br />
<br />
<ol>
<li><b>Dumbbеll Ovеrhеаd Sԛuаt </b>- 10 rерѕ</li>
<li><b>Mountain Clіmbеrѕ</b> - 30 seconds</li>
<li><b>Rеvеrѕе Plank</b> - 30 seconds</li>
<li>Dо thаt іn a сіrсuіt fоrmаt.</li>
<li>Rеѕt 60 - 90 ѕесоndѕ аftеr thе fіnаl exercise bеfоrе repeating it again.</li>
<li>Repeat 2 оr 3 tіmеѕ.</li>
</ol>
Follow that routine for a wееk аnd you'll definitely ѕее a difference in уоur аbѕ. Yоu'll lose stomach fаt too.<br />
<br />
A few great kettlebell ab exercise:<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/7DhJsH5zvXw?feature=player_embedded' frameborder='0'></iframe></div>
<br />
<br />
<i>2) Sabotaging Your Hard Wоrk With Poor Nutrition.</i><br />
<br />
What gооd dоеѕ іt do tо wоrk hаrd on уоur fаt loss routines. Then come home, and еаt high calorie foods?<br />
<br />
Whаt sense dоеѕ іt mаkе thаt after all уоur hard wоrk? All the work you put in in the gym can be ruіned wіth рооr eating habits on a dаіlу bаѕіѕ?<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/aXBW9ghDmNw?feature=player_embedded' frameborder='0'></iframe></div>
<br />
<br />
Thіѕ is ԛuіtе роѕѕіblу оnе оf the worest thіngѕ уоu соuld do.<br />
<br />
I dоn't mеаn tо be rudе, I'm just trying to put іt bluntly.<br />
<br />
If уоu wаnt tо lоѕе stomach fаt аnd gеt fіrm аbѕ, especially a six-pack. Dіеt has to be on point, at least 90% of the time. Eаtіng рооrlу has to be limited.<br />
<br />
A great place to start is to make sure to ԛuіt eating рrосеѕѕеd found іn bоxеѕ and bаgѕ. Lіkе crackers and chips. Stop еаtіng thіngѕ lіkе bаgеlѕ аnd рrосеѕѕеd brеаdѕ<br />
<br />
Eаt mоrе...<br />
<br />
<ul>
<li>fruіtѕ</li>
<li>vegetables</li>
<li>lеаn proteins</li>
<li>nutѕ,</li>
<li>legumes</li>
<li>healthy fats</li>
</ul>
This is a great article worth your time to go through:<br />
<b><a href="http://www.precisionnutrition.com/cmd.php?af=793490&u=http://www.precisionnutrition.com/fix-a-broken-diet" rel="nofollow" target="_blank">How to fix a broken diet: 3 ways to get your eating on track</a></b><br />
<br />
You may have read that you nееd to eat multiple times thrоughоut thе dау, and especially brеаkfаѕt. This is a myth. Eat what fits into your schedule and lifestyle.<br />
<br />
Cuttіng out thе late night snacking doens't matter too much as long as you stay within your calorie count. Cutting down оn аlсоhоl is a good idea. Most people have a good idea as to what to cut. So do іt.<br />
<br />
Rеmеmbеr whаt уоur goals аrе.<br />
<br />
You wаnt to lоѕе ѕtоmасh fat and уоu wаnt tо get abs that pop.<br />
<br />
Eаt lіkе іt!<br />
<br />
<i>3) Being Passive During Exercise</i><br />
<br />
Nоt actively flexing, оr brасіng, уоur abs in each and еvеrу exercise is a big problem I see.<br />
<br />
It'ѕ kind of funny but we all do it. When workouts get tough it's easy to go through the motion and get our reps in. This means we don't actively flеx targeted muscle. In this case, аbѕ.<br />
<br />
Watch your speed. Concentrate on each rep.<br />
<br />
<br />
Slоw dоwn and асtіvеlу flеx those abs whеn уоu'rе gоіng through core routinеѕ.<br />
<br />
That applies to no ab exercises too. Brace thе core lіkе somebody is аbоut tо рunсh уоu іn thе ѕtоmасh.
Doing so wіll еnѕurе that уоu lеаrn tо "соntrоl" уоur abs and mаkе ѕurе that whеn уоu do lоѕе ѕtоmасh fаt that you'll hаvе a defined аnd tоnеd mіdѕесtіоn worthy of рrаіѕе.<br />
<br />
I аlѕо wаnt уоu tо thіnk of it this way...<br />
<br />
every еxеrсіѕе should bе аn аbѕ еxеrсіѕе.<br />
<br />
Brасе your аbѕ durіng every single exercise in <a href="http://fitnessdoctrine.com/yours-free/weight-loss-reports/">your fat lоѕѕ workout</a>. This will еѕѕеntіаllу turn еvеrу еxеrсіѕе іntо аn abdominal training exercise.<br />
<br />
Dоіng a сhеѕt рrеѕѕ, brace your аbѕ.<br />
Doing a lungе, brасе your аbѕ.<br />
<br />
Every single exercise уоu do, whether уоu'rе working your аbѕ ѕресіfісаllу or not, ѕhоuld bе turnеd іntо аn core еxеrсіѕе.<br />
<br />
If уоu ѕtор making these common core wоrkоut аnd аb exercise mіѕtаkеѕ, and ѕtаrt dоіng full body workouts...<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/XUtIVs8hYTE?feature=player_embedded' frameborder='0'></iframe></div>
<br />
<br />
Add in some full bоdу abs еxеrсіѕеѕ, watch your diet, and I'll guarantee thаt you'll begin tо lоѕе ѕtоmасh fat and gеt fіrm аbѕ (and maybe even thаt ѕоught аftеr six-pack) in nо time.<br />
<br />
<h3>
<div style="text-align: center;">
<b>If you're looking for some crunchless ab routines...</b></div>
</h3>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://atltrainer.criticalb.hop.clickbank.net/?w=123&tid=blgr10a4" rel="nofollow"><img alt="check out this core training workout" border="0" height="91" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh53aT_gWJCJ6DzoVTRlahsMA2nwjofw0J1KhjZFknYzIkRmWhVOrS7FZfqkc7Q_Q6A-U1BJYtj_PLYCU4dqPjUzo8pkxEKyiQ64GOLmSv7TOB-FO0e6pn7VJq_uDS9ASVOFO5obA/s320/checkthisout-red1.png" title="" width="320" /></a></div>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://atltrainer.criticalb.hop.clickbank.net/?w=123&tid=blgr10a4" rel="nofollow" style="margin-left: 1em; margin-right: 1em;"><img alt="No more crunches. Click here for core exercises" border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZWD3aJPbbc83nngLrilJyzWWXMqqxInwoy5SYLQ-xZsEmEZ5Lj2MQKnXDaN2LQ1PvNs05FLueDfpZ6K1eNdRXLVrmu_8I2_d9CUiCQhvLsMOD3rHotFg7R6AckxYSXtAH9noysA/s400/No-More-Sit-Ups-Or-Crunches.jpg" title="No more crunches workout program" width="400" /></a></div>
<br /><div class="blogger-post-footer"><p align="center"><a href="http://weight-trianing.blogspot.com/"><b><font size="5" face="Arial Rounded MT Bold">Go to weight-training
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<p align="center"><a href="http://weight-trianing.blogspot.com/"><b><font face="Arial Rounded MT Bold" size="6">HOME</font></b></a></p></div>Anonymoushttp://www.blogger.com/profile/07137389687575235459noreply@blogger.com0tag:blogger.com,1999:blog-16987673.post-4431314693926583162013-08-18T23:36:00.000-04:002013-08-18T23:36:00.609-04:00 Upper Body Push Workout For Sunday Aug. 18/2013<br />
<div style="text-align: center;">
<b><span style="font-size: large;"> Upper Body Push Workout</span></b></div>
<br />
I haven't published workout in a long while. I'm not sure why. It's not that I hadn't been doing them, I guess I've been kind of crazy.<br />
<br />
My program is a 3 day split. Looking to add mass and strength.<br />
<br />
Today was an upper body portion with an emphasis on shoulders.<br />
<br />
Today starts a new phase in my program. What we have here is day 1 phase 2.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://fitnessdoctrine.com/muscle-anatomy/" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJVhH9UsUgJ340947KFIh0gNYkN8EP7CpatZi-gjOp1LQ6RcsnXouS7R0546SOV1Y-7nOJ8V3dfShjf17Cb9HjrYu8eBgcmWK4PWdleDSrwNsoZfGt3xgYjor-27pxzyT-BnmnYg/s1600/exercises-shoulders.gif" /></a></div>
<br />
<b>1. Shoulder press</b> - work up to a heavy set of five. Then 4x12<br />
<b>2A. incline bench</b> - follows the same progression as the shoulder press<br />
<b>2B. band pull aparts</b> - 4x15<br />
<b>3a. dumbbell bench</b> - this is done with a neutral grip straight sets 4x12<br />
<b>3b. dumbbell upright rows</b> - 4x12<br />
<b>4a. </b>med ball push ups - 5 sets max reps<br />
<b>4b. face pulls</b> - 4x15<br />
<b>5a. TRX triceps extensions</b> - 4x15<br />
<b>5b. band push downs</b> - 4x max reps<br />
<b>5c. cable lateral raises</b> - 4x15<br />
<br />
High volume and a good pump. Good way to start phase 2.<br />
<br />
If you're looking to transform your body I share a bunch of tips and workouts. You can stroll over here to get it all for free...<br />
<br />
<a href="http://goo.gl/V6VYJe"><b>http://goo.gl/V6VYJe</b></a><div class="blogger-post-footer"><p align="center"><a href="http://weight-trianing.blogspot.com/"><b><font size="5" face="Arial Rounded MT Bold">Go to weight-training
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<p align="center"><a href="http://weight-trianing.blogspot.com/"><b><font face="Arial Rounded MT Bold" size="6">HOME</font></b></a></p></div>Anonymoushttp://www.blogger.com/profile/07137389687575235459noreply@blogger.com0tag:blogger.com,1999:blog-16987673.post-27931340393980400262013-08-16T18:18:00.000-04:002013-08-16T18:18:35.852-04:00The Secret To Burning Fat And Building Muscle<div class="separator" style="clear: both; text-align: center;">
<a href="http://fitnessdoctrine.com/work-out-routines/transform-body-get-results/" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="237" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSczBKpeHaaTmhP_DJoqPj51_bkE7_X261nNge3wMOgsdqiuTX6AbcbI1J2N-rIUwato-Kk_umOVGduNef9ddPS-tPsRGs34FyWl39riVHg84WrY0d9uVYpPlx8ZeKRioDnS-o9A/s320/How+To+Burn+Fat+Build+Muscle+Transform+Your+Body+And+Get+Results+%E2%80%94+Fitness+Doctrine-2.jpg" width="320" /></a></div>
When it comes to transforming your body everyone is looking for a quick fix. I'm no different. I want what I want right away.<br />
<br />
But unfortunately it doesn't work that way.<br />
<br />
Today I'd like to share a couple motivational videos and what I consider to be the <a href="http://fitnessdoctrine.com/work-out-routines/transform-body-get-results/"><b>most important factor in a body transformation</b></a>.<br />
<br />
The secret I'm about to reveal will probably upset a few people. That's because it's not a magic pill, a revolutionary exercise, or the ultimate workout.<br />
<br />
It's a simple thing that anybody can do.<br />
<br />
It doesn't really matter what your goal is either. Your primary focus could be on <a href="http://fitnessdoctrine.com/free-reports/muscle-building-men-women/">building muscle</a>. Or you may not be at that point yet and consider <a href="http://fitnessdoctrine.com/yours-free/weight-loss-reports/">weight loss</a> as your main focus.<br />
<br />
It doesn't really matter. What you'll see in the video and the secret to your success applies to both goals. It actually goes beyond that. It can be applied to anything you want in life.<br />
<br />
If you have ever wondered why some people reach their goal while others fail just inches short of the finish line. Watch the videos and read the post.<br />
<br />
<a href="http://fitnessdoctrine.com/work-out-routines/transform-body-get-results/">http://fitnessdoctrine.com/work-out-routines/transform-body-get-results/</a><br />
<br />
To your success.<br />
Jason<div class="blogger-post-footer"><p align="center"><a href="http://weight-trianing.blogspot.com/"><b><font size="5" face="Arial Rounded MT Bold">Go to weight-training
Blog</font></b></a></p>
<p align="center"><a href="http://weight-trianing.blogspot.com/"><b><font face="Arial Rounded MT Bold" size="6">HOME</font></b></a></p></div>Anonymoushttp://www.blogger.com/profile/07137389687575235459noreply@blogger.com0tag:blogger.com,1999:blog-16987673.post-55138349782768225902013-06-12T14:44:00.001-04:002013-06-12T14:44:32.307-04:00The Secret To Look Good NakedWant to know the one thing to that will change your body forever? Want to know what to do to look great naked?<br />
<br />
I get lots of questions everyday. A lot of them are very similar, and of course there are some unusual ones as well.<br />
<br />
But the one question I get asked more that any other is this..<br />
<br />
<blockquote class="tr_bq">
What is the one thing I can do to burn fat and build muscle so I'll look great for...</blockquote>
<br />
Without a doubt, most questions are based around that one question. There are a few variations, but basically I get asked what is the one thing that needs to be done to transform a body.<br />
<br />
I know the secret and am going to share it with you. But I have to warn you it's not what you'd expect. In fact I'll will ing to bet you'll hate the answer. But it is t<a href="http://fitnessdoctrine.com/work-out-routines/transform-body-get-results/">he single best thing you can do if you want to burn belly fat and build muscle to look your absolute best</a>.<br />
<br />
I learned this secret many years ago as a little kid. Unfortunately I didn't realize what it ment at the time.<div class="blogger-post-footer"><p align="center"><a href="http://weight-trianing.blogspot.com/"><b><font size="5" face="Arial Rounded MT Bold">Go to weight-training
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<p align="center"><a href="http://weight-trianing.blogspot.com/"><b><font face="Arial Rounded MT Bold" size="6">HOME</font></b></a></p></div>Anonymoushttp://www.blogger.com/profile/07137389687575235459noreply@blogger.com0tag:blogger.com,1999:blog-16987673.post-69208784516415214552013-05-01T23:54:00.001-04:002013-05-02T00:34:32.695-04:00Free Ginger Beef Diet Recipe<h2 style="text-align: center;">
<span style="color: #b45f06;">
Burn Fat With Ginger Beef Recipe</span></h2>
<a href="http://atltrainer.fitcooking.hop.clickbank.net/?tid=blgrgingerbeef" imageanchor="1" rel="nofollow" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="319" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9t1alcPVPUDVX8ZEpxucBRL0Clq8HKbJgIGSORUKzjfcmDEyuyteIywft4y_DA0YtITVxcnt6f9BQslwMTuPovBSxMYwmFVfN1m_XRvQuywCXRswXt6VeA_R7VkJcoTLirl113Q/s320/diet+recipes+Ginger+Beef.png" width="320" /></a><br />
My buddy <a href="http://fitnessdoctrine.com/dave-ruel-bio/">Dave Ruel</a> rereleased his diet recipe book, <a href="http://atltrainer.fitcooking.hop.clickbank.net/?tid=blgrgingerbeef" rel="nofollow">Metabolic Cooking</a>.<br />
<br />
Before he released his cookbook Dave sent me a review copy.<br />
<br />
He did a great job on it. Full of delicious recipes, lots of great colourful photos, and well laid out.<br />
<br />
I couldn't wait to did in and try out a few of his recipes.<br />
<br />
When it comes to cooking I like quick and simple. I don't want to spend a lot of time preparing my meals. I'm usually famished and can't wait to eat supper so speed is critical.<br />
<br />
So when I cam across this ginger beef recipe I had to give it a go. I looked great. Just a few ingredients, so it was a snap to pepare.<br />
<br />
In just 20 minutes I was sitting down to supper. And it was delicious. It tasted so good I'd never has guessed it was a diet recipe.<br />
<br />
Give this <i>great tasting fat loss recipe a try</i>.<br />
<br />
<b>Metabolic Cooking Ginger Beef Recipe</b><br />
<br />
Ingredients<br />
<br />
<ul>
<li>1 tablespoon olive oil</li>
<li> Salt and pepper</li>
<li>4 tablespoons apple cider vinegar </li>
<li>2 sirloin steaks (4oz each), cut in strips</li>
<li>1 clove garlic, crushed</li>
<li>1 teaspoon ground ginger</li>
<li>1 small onion, diced</li>
<li>2 diced tomatoes </li>
</ul>
How to make your Ginger Beef<br />
<br />
<ol>
<li>Place the oil in a large skillet</li>
<li>Brown the steaks over medium-high heat</li>
<li>After both sides of beef are well-seared, add the onion, garlic, and tomatoes.</li>
<li>In a bowl, combine and mix well, the ginger, salt and pepper and vinegar</li>
<li>Add the liquid mixture to the skillet, stirring to mix everything well</li>
<li>Cover the skillet, turn the heat to low, and let the whole thing simmer until liquid evaporates completely.</li>
</ol>
Nutritional Facts
(Per Serving) Recipe Makes 2 Servings<br />
<br />
<ul>
<li>Calories: 208</li>
<li>Protein: 31g</li>
<li>Carbohydrates: 3g</li>
<li>Fat: 8g</li>
</ul>
You can grab over 250 other great tasting recipes just like this in Dave's Fat Loss Cookbook. If you hurry <a href="http://atltrainer.fitcooking.hop.clickbank.net/?tid=blgrgingerbeef" rel="nofollow">you can crab it at 50% off</a>.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
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<br />
This is just one reason I don't believe we are ment to drink it.<br />
<br />
<script src='http://www.vooplayer.com/videoplayer/video.js'></script><iframe id="vooplayerframe" name="vooplayerframe" src='http://www.vooplayer.com/videoplayer/watch.php?v=OTAzNw==' frameborder='0' scrolling='no' width='543' height='408' > </iframe><div class="blogger-post-footer"><p align="center"><a href="http://weight-trianing.blogspot.com/"><b><font size="5" face="Arial Rounded MT Bold">Go to weight-training
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<b><span style="color: #cc0000;">Quickly Add Muscle Mass With 10 Sets Method</span></b><br />
<b><span style="color: #cc0000;"><br /></span></b></div>
German Volume Training (GVT), or the 10 sets method has been around for a while. And that's because it works.<br />
<br />
<blockquote class="tr_bq">
“German volume training: Just the thing to get you big and strong”<br />Charles Poliquin Ironman, 69:5:212-217:2011</blockquote>
<br />
I've put together a quick <a href="http://www.scribd.com/doc/129522210/German-Volume-Training-Cheat-Sheet">GVT cheat sheet</a> for you to follow. The program is simple in design but difficult to execute.<br />
<br />
<div style="text-align: center;">
<script src='http://www.vooplayer.com/videoplayer/video.js'></script><iframe id="vooplayerframe" name="vooplayerframe" src='http://www.vooplayer.com/videoplayer/watch.php?v=ODY5MA==' frameborder='0' scrolling='no' width='543' height='408' > </iframe>
</div>
<br />
You do have some freedom in your design but make sure you stay within the guidelines. People have tried to improve on it.<br />
<br />
But you can't.<br />
<br />
Do the program as prescribed, and you'll see gains.<br />
<br />
<div style="text-align: center;">
<p style=" margin: 12px auto 6px auto; font-family: Helvetica,Arial,Sans-serif; font-style: normal; font-variant: normal; font-weight: normal; font-size: 14px; line-height: normal; font-size-adjust: none; font-stretch: normal; -x-system-font: none; display: block;"> <a title="View German Volume Training Cheat Sheet on Scribd" href="http://www.scribd.com/doc/129522210/German-Volume-Training-Cheat-Sheet" style="text-decoration: underline;" >German Volume Training Cheat Sheet</a> by <a title="View 's profile on Scribd" href="undefined" style="text-decoration: underline;" ></a> </p><iframe class="scribd_iframe_embed" src="http://www.scribd.com/embeds/129522210/content?start_page=1&view_mode=scroll" data-auto-height="false" data-aspect-ratio="undefined" scrolling="no" id="doc_77315" width="100%" height="600" frameborder="0"></iframe>
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<br />
If you want more details, <a href="http://fitnessdoctrine.com/work-out-routines/german-volume-training/">click here to see my original GVT article</a>.<div class="blogger-post-footer"><p align="center"><a href="http://weight-trianing.blogspot.com/"><b><font size="5" face="Arial Rounded MT Bold">Go to weight-training
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<br />
The favorite, Dexter Jackson came ready to compete, and he didn't let the crowd down. Dexter claimed the 2013 Arnold Classic Bodybuilding title for a fourth time.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9KdMgxl8FZP9_tocQbmbHEydHp_VKhvOk1n5S908XiCUq-1CQRKklKvhYSWXAncXBTd14-zy9KgzH3sWIG6y3rIfrDPqPoEDa-PXLPxEbXVJ1sy96-NaeofFInWRjSjOCQcM3hw/s1600/ben-arnold-2013-1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9KdMgxl8FZP9_tocQbmbHEydHp_VKhvOk1n5S908XiCUq-1CQRKklKvhYSWXAncXBTd14-zy9KgzH3sWIG6y3rIfrDPqPoEDa-PXLPxEbXVJ1sy96-NaeofFInWRjSjOCQcM3hw/s400/ben-arnold-2013-1.jpg" width="215" /></a></div>
But the real story was relative newcomer <a href="http://fitnessdoctrine.com/ben-pakulski-bio/">Ben "The Pak Man"Pakulski</a>. Though Ben didn't win he had a strong second-place finish. And an impressive rise.<br />
<br />
<br />
Three years ago he was 10th, last year he was 4th. This year he came in second.<br />
<br />
And he won the most muscular award.<br />
<br />
And...<br />
<br />
the #1 Fan's Choice Award<br />
<br />
He did all that with just 11 weeks of prep and food poisoning the night before is was set to step on stage at his third Arnold Classic appearance.<br />
<br />
To celebrate Ben's putting his best selling MI40 bodybuilding program on sale. If you haven't seen Ben's bodybuilding program be sure to click the link below to get the full scoop.<br />
<br />
<b>--> <a href="http://mi40programreview.com/">Click Here for MI 40 Review and Overview</a></b><br />
<br />
<br />
<br />
<div style="text-align: center;">
<b><span style="color: #cc0000;">Watch This Trailer As Ben Get's Ready For His First Mr Olympia</span></b></div>
<br />
<div style="text-align: center;">
This may be the best, most inspirational bodybuilding movie since Arnold's Pumping Iron!<br />
<br />
<script type="text/javascript" src="http://fitnessdoctrine.evsuite.com/player/dGhlLWRlYnV0LWJlbi1wYWt1bHNraTM5cy1uZXdlc3QtYm9keWJ1aWxkaW5nLWR2ZC1mcm9tLW1yLW9seW1waWEtMjAxMi15b3V0dWJl/?container=evp-13W13L408Q"></script><div id="evp-13W13L408Q" data-role="evp-video" data-evp-id="dGhlLWRlYnV0LWJlbi1wYWt1bHNraTM5cy1uZXdlc3QtYm9keWJ1aWxkaW5nLWR2ZC1mcm9tLW1yLW9seW1waWEtMjAxMi15b3V0dWJl"></div>
</div>
<br />
<br />
<b><span style="color: #990000;">2013 Arnold Classic Top 3 Bodybuilding Finishers</span></b><br />
<ol>
<li>Dexter Jackson</li>
<li>Ben Pakulski</li>
<li>Toney Freeman</li>
</ol>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://a9d8412e3ondpatilbz3w-dw04.hop.clickbank.net/?tid=bloggerwin" rel="nofollow" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0w_0Hrj9SWxmcQ1lIWwzI_i5bxffvclnzaJwJ-tjQqFWhE6PVEl7n0oCTsex6Vpnam1NCxv1ApH5U-rwr59dkjyH067XATIUzHFQB1142g_3Z7SizfS5uuMTkqvQ5tyshx9tD8Q/s320/350x250-1.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<b>Congratulations Ben!</b></div>
<br /><div class="blogger-post-footer"><p align="center"><a href="http://weight-trianing.blogspot.com/"><b><font size="5" face="Arial Rounded MT Bold">Go to weight-training
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<span style="color: red;"><b>If You Liked Pumping Iron
</b></span></div>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://plus.google.com/116349836756760056235/posts/N72HkqSSsMW" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLVw2gHIn-yJ50lsvfDz7pXa4qqDpdwbLC_4GDy5KS8PX0P_9QKzQiCDloz0atUucfk2TkZWpqwhxn9O993jS9E01Y59d3lh5MMYgY-Jr7fLF80gkjsWClxFfXMx0g_8tz1aOerw/s320/The+Arnold+D.jpeg" height="320" width="237" /></a></div>
I got a copy of <a href="http://fitnessdoctrine.com/contributors/ben-pakulski/">Ben Pakulski's</a> new documentary the other day. I couldn't wait to watch it. And I wasn't disappointed.<br />
<br />
If you like Pumping iron this will definitely get you psyched.
==> <a href="https://plus.google.com/116349836756760056235/posts/N72HkqSSsMW">Click here to watch the trailer </a>
<br />
<br />
This is the most inspirational bodybuilding movie since Arnold and the gain in "Pumping Iron."<br />
<br />
Click the link below to watch the trailer and see for yourself.<br />
<br />
Even if your not a competitive
bodybuilder I still think this is worth watching.<br />
<br />
You'll see human drama at play, an inspiring
father-son relationship and a story about a boy that came
out of nowhere and accomplished his life long dream of
standing on a Mr. Olympia stage.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://plus.google.com/116349836756760056235/posts/N72HkqSSsMW"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjw0xKxYVO1qIYHllLM1SI937Cdj6LPi5Vw1SIwwYbKMr0amEA2wOwGA1VWpLOVGTJSC2shw0P5U3MD1NCtUjtWPMs-iUDoIm2ULcAjBbrnlWiKTVuRDQWuwYwrd_uvrxTCPvB_Jg/s400/the-debut-With-Ben-the-pak-Man.jpg" height="223" width="400" /></a></div>
<br />
<span style="background-color: white; color: #454545; font-family: 'times new roman', times;">If you haven't watched the film yet, grab yourself a copy today. I've only heard good things about it. Everyone who's seen it comes back and says how much they love it.</span><br />
<br />
A question I get asked a lot is<br />
<blockquote class="tr_bq">
how do you stay motivated to train?</blockquote>
It's films like this.<br />
<br />
They get me psyched up and even more important. They inspire me.<br />
<br />
Ben is just a regular guy who chased down his dream.<br />
<br />
<a href="https://plus.google.com/116349836756760056235/posts/N72HkqSSsMW">Click here to watch his story</a>.<div class="blogger-post-footer"><p align="center"><a href="http://weight-trianing.blogspot.com/"><b><font size="5" face="Arial Rounded MT Bold">Go to weight-training
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<span style="color: #cc0000;"><b>How Many Times Can You Bench Press 225?</b></span></h2>
<h2 style="text-align: center;">
<span style="color: #cc0000;"><b>How Many Reps Can You Get On The Bench At Your Bodyweight?</b></span></h2>
<br />
One of the tests used in the <a href="http://www.nfl.com/combine" target="_blank">NFL Combine</a> to measure strength and endurance of NFL prospects is the 225 bench test.<br />
<br />
<div style="text-align: center;">
<script src="http://www.vooplayer.com/videoplayer/video.js"></script><iframe frameborder="0" height="408" id="vooplayerframe" name="vooplayerframe" scrolling="no" src="http://www.vooplayer.com/videoplayer/watch.php?v=MzA5MA==" width="543"> </iframe> </div>
I believe that DT Justin Ernest holds the current Combine Bench Press Record at 51.<br />
<br />
How does your bench stack up?<br />
<br />
Click the link below to see where your bench press rates for your size...<br />
<a href="http://atltrainer.criticalb.hop.clickbank.net/?w=97" rel="nofollow">the Bench for Reps Challenge</a> <br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://atltrainer.criticalb.hop.clickbank.net/?w=97" rel="nofollow" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHuF8d3kBqYEvtBjMOfoeQF6rJnPYAPVTYKjAVyY9Q3Qz3VFzfYChWbIgEUfHjF5TB9APlaiSnq981Yo3QBC7PkL9lw6jaK-chU1IR7r5zsGb7h4QqjQEdGffpfhlAW9R_UiotAg/s1600/bench-press-for-reps.jpg" /></a></div>
Ever since I got into strength training and lifting, the bench has always been my favorite lift. I wanted to do it all the time and always tried to increase it making all kinds of bench press mistakes. I know I'm not alone in this either. One look around the gym and without question, there will be some guy benching. If you go in on a Monday, practically everyone will be on the bench.<br />
<br />
Most guys will be doing it all wrong too. Every time they step in there they try to hit a new <a href="http://weight-trianing.blogspot.com/2012/06/how-to-predict-your-1-rep-maximum.html" target="_blank">1RM</a>. <br />
<br />
Maxing out is a most guys main goal. But it isn't the only number important number.<br />
<br />
My goal in high school was to bench my weight. Not all that impressive. I was well under 200lbs. So we're not talking big numbers here.<br />
<br />
Fast forward a few years. I can easily bench my bodyweight. So one of the new measure is reps. I want to see how many times it can be done.<br />
<br />
If you are looking to increase your bench press you can <a href="http://fitnessdoctrine.com/free-reports/increase-bench-press/" target="_blank">download this free report</a>. It provides 7 easy tips to increase your bench press.<br />
<br />
If you're looking to bench more reps and add some thickness to your chest in just 8 weights you'll want to <a href="http://atltrainer.criticalb.hop.clickbank.net/?w=97" rel="nofollow">click here and take a look at Bench For Reps</a>.<br />
<div class="blogger-post-footer"><p align="center"><a href="http://weight-trianing.blogspot.com/"><b><font size="5" face="Arial Rounded MT Bold">Go to weight-training
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<span style="color: #cc0000;">100% Free Download</span></h2>
<h2 style="text-align: center;">
<span style="color: #cc0000;">Muscle Building And Fitness Recipes</span></h2>
My buddy <a href="http://fitnessdoctrine.com/contributors/dave-ruel/">Dave Rule</a>. Or <i>The Muscle Cook </i>as many know him. Has put together a killer muscle building cookbook called <a href="http://fb28dw3a1dn4o8w0wxh8vajjot.hop.clickbank.net/?tid=blogger" rel="nofollow">Anabolic Cooking</a>.<br />
<br />
It contains over 200 of the best tasting diet recipes for building lean muscle you'll ever sink your teeth into. Dave has managed to transform boring diet dishes into delicious fitness and muscle building meals.<br />
<br />
As part of the promotion of the Cookbook Dave is giving away 10 recipes for you to try out...<br />
<ol>
<a href="http://www.scribd.com/doc/118955481/Free-Bodybuilding-Recipes" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4mKwX20X0bRmHHXnRtEezxFdFulrMGLq9JQ01oEzEmmszzt3DQvi1rsOzcfX54PeumdpgTtmNfzYvR_-C_kHEE6coikBGKTIxI1-ndvTl2A4KrAh3yh2-OdE02PYqOCd-bwD_yQ/s1600/Free+Muscle+Building+Diet+Recipes.png" /></a>
<li>Anabolic Oatmeal</li>
<li>Muscle Building Apple Cinnamon Muffins</li>
<li>Bodybuilder's Turkey Meat Loaf</li>
<li>Healthy Lean Mass Chicken Nuggets</li>
<li>Fitness Chili</li>
<li>Beef & Broccoli Stir Fry</li>
<li>Classic Mass Attack Tuna Melt Patties</li>
<li>Protein Fudge Bars</li>
<li>Bodybuilding Desert Lemon Cheesecake</li>
<li>Delicious Post Workout Banana Bread Shake</li>
</ol>
You can <a href="http://www.scribd.com/doc/118955481/Free-Bodybuilding-Recipes">download the cookbook here</a>.<br />
<br />
Nutrition may be the most important aspect of your training. If you're looking to build an impressive, ripped, muscular physique you have to watch your meals.<br />
<br />
If you don't eat enough, you don't grow. Eat the wrong stuff and you grow in the wrong places.<br />
<br />
Most guys know this but get sick and tired eating clean all the time. It doesn't taste all that good. And it can get boring fast. Because of that many diets fail.<br />
<br />
If you want more free recipes you can grab them below...<br />
<a href="http://fitnessdoctrine.com/free-muscle-building-recipes-2/">Free Muscle Building Recipes</a><div class="blogger-post-footer"><p align="center"><a href="http://weight-trianing.blogspot.com/"><b><font size="5" face="Arial Rounded MT Bold">Go to weight-training
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<div style="text-align: center;">
<span style="font-family: Georgia, 'Times New Roman', serif;">How To Build Up To Max Out</span></div>
<span style="font-family: Georgia, Times New Roman, serif;"><div style="text-align: center;">
The Best Sets and Reps For Setting New Pr's</div>
</span></h4>
<br />
<span style="font-family: Verdana, sans-serif;">When it comes to sets and reps for maxing out it's important that you don't do too much. On the other hand you want to make sure you're ready.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">So a good strategy is necessary to get the most out of your lift. My buddy <a href="http://fitnessdoctrine.com/contributors/mike-westerdal/" target="_blank">Mike</a> passed this progression along to me. Give it a try and let me know what kind of numbers you hit.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">When you're warming up for a max lift, you're going to approach things differently than you would for a workout.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Make sure you're pumped, have your <a href="http://fitnessdoctrine.com/work-out-routines/101-best-workout-songs/">workout playlist</a> blasting in the background and have a good spotter.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><i><u>Sets and Reps For A 1RM</u></i></span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<br />
<ol>
<li><span style="font-family: Verdana, sans-serif;">20 reps with an empty Bar</span></li>
<li><span style="font-family: Verdana, sans-serif;">10 reps at 45% of your <a href="http://fitnessdoctrine.com/work-out-routines/one-rep-max-calculator/" target="_blank">1RM</a></span></li>
<li><span style="font-family: Verdana, sans-serif;">10 reps at 50%</span></li>
<li><span style="font-family: Verdana, sans-serif;">10 reps at 55%</span></li>
<li><span style="font-family: Verdana, sans-serif;">75% for 3 reps</span></li>
<li><span style="font-family: Verdana, sans-serif;">80% for 3 reps</span></li>
<li><span style="font-family: Verdana, sans-serif;">Set #3: 85% for 1 rep</span></li>
<li><span style="font-family: Verdana, sans-serif;">90% for 1 rep</span></li>
<li><span style="font-family: Verdana, sans-serif;">95% for 1 rep</span></li>
<li><span style="font-family: Verdana, sans-serif;">Go for new max, about 10-20 pounds higher than your old max. Or 102-105% of your old max.</span></li>
</ol>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Once you have a new max a good workout to turn to is </span><span style="font-family: Verdana, sans-serif;"><a href="http://atltrainer.criticalb.hop.clickbank.net/?w=95" rel="nofollow">Cycle #3 of Bench Mode</a>.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">If you didn't hit a new max don't worry about it. Getting stronger takes time and sometimes people have off days in the gym.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Give it a try and let me know your new numbers.</span><br />
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