Not For the Faint of Heart

 WEEK 8 – training program  
 
  Day One: Chest,Back,Abs
Chest: 12 sets total
4 sets      6-8 reps        Bench Press
4 sets      8-10 reps      DB Flyes
4 sets      8-10 reps      Incline Bench Press

Back: 15 work sets
Front Chins     (work up to 3 sets of 12) or 3 sets 10-12 Wide Grip Pulldown
3 sets       6-8              Bent-over Rowing
3 sets       8-10            One arm DB Row or Cable Row
3 sets      10-12           Close Grip Pulldown
Alternate 3 sets 15 reps weighted Hyperextensions one workout and
Deadlift 3 sets 10 reps

Abs: Total of 200 - 300 reps split up over three or four exercises. For example:
3 sets     25  reps Crunches
3 sets     25   reps Leg Raises off bench
3 sets     20   reps Cable Twisting Crunches
Total Reps equal 210 in example above.

  Day Two: Legs 
Quads: 9-12 work sets total
3-4 sets       8-12         Leg Press supersetted with
3-4 sets       8-12         Leg Extension
Alternate      3-4 sets   10-15 Squats one workout and Hack Squats the next
Hamstrings: 6 work sets total
3 sets        6-10           Leg Curls
3 sets        10-15         Stiff-Leg Deadlifts (on alternate workout days that follow back "deadlift" day, perform
Seated Leg Curls, One Legged Leg Curls or DB Leg Curls)

Calves: 10 sets with any combination of three exercises. For example:
4 sets     15-20      Standing Db Calf Raise
3 sets     10-15      Seated Calf Raise
3 sets     20-25      Donkey Raise

  Day Three: Shoulders and Arms  
Shoulders: 10 work sets total
3 sets      8-10     Side Lateral Raises
3 sets     10-12    Rear Lateral Raises
4 sets      6-10     Shoulder Press (Smith Machine, Behind Neck, Dumbbells - your choice)

Biceps: 9 work sets
3 sets 6-10 Concentration Curl
3 sets 6-10 DB Curl
3 sets 6-10 Barbell Curl

Triceps: 9 work sets
3 sets 10-12 Triceps Pushdown
3 sets 8-10 Lying Triceps Extension
3 sets 6-10 Close Grip Bench Press

Abs: Total of 200 - 350 reps split up over three or four exercises.

  Day Four: Rest Day
 

Here is my diet/supplement schedule for week eight through week four: 

AM: 8 Muscle Synergy
Breakfast: 8 egg whites; 6-8 oz turkey or chicken; 1 grapefruit
SUPPS: 1 - Super Pak, 3 EFA Gold, 4 Ultra 40, 4 Mass
Mid Morning: Protein Mix – 2 scoops Muscle Provider and 2 scoops Ultimate Muscle Protein, 4 Ultra 40 and 4 Mass
45 minutes before lunch: 8 Muscle Synergy
Lunch: 10 oz chicken or turkey; 1 cup vegetables; 1 scoop Muscle Provider (to keep a positive nitrogen balance)
SUPPS: 4 Ultra 40, 4 Mass, 3 EFA Gold
Mid Afternoon: 12 oz fish; 2 cups vegetables; 4 Ultra 40, 4 Mass, 3 EFA Gold
Pre Workout: 8 Muscle Synergy; During Training: 2 scoops Glutamine Select plus BCAAs
Post Workout: Protein Shake – 3 scoops Muscle Provider on workout days; 3 scoops Ultimate Muscle Protein
on non workout days
Dinner: 12 oz fish, 2 cups vegetables, 4 Ultra 40, 4 Mass, 3 EFA Gold
Monday and Thursday carb up meal: 2 cups oatmeal; 12 oz sweet potato; 1 cup vegetables; 1 banana; 1 tbsp butter
Before bed: 8 Muscle Synergy
(Yes, I took 8 Muscle Synergy 4 times a day. Does it work? I came in natural and ripped at 225 pounds and
I don’t think that I have particularly great genetics.)

 

This was my diet for week three, two, and into Wednesday of the last week.

Meal 1: Five ounces chicken breast or turkey breast; six egg whites; one-half grapefruit.
Meal 2 (A): Protein Drink with two scoops Ultimate Muscle Protein or Muscle Provider, one tablespoon
 healthy fat source (olive oil, flax oil, almond butter) or heavy cream.
Option (B): five ounces chicken breast or tuna; three egg whites, one tomato.
Meal 3 (A): Six to eight ounces chicken breast (weighed prior to cooking); four cups salad (lettuce,
tomato, carrot, cucumber, green peppers, etc.) or two cups low carb vegetables; two tablespoons
“Newman’s Own” dressing (or make your own with two tablespoons cider vinegar and one tablespoon olive oil).
Meal 4: same options as meal two (above) – but no added fat to my shake.
Meal 5: eight ounces chicken breast, turkey breast or 96% lean beef; two cups low carb vegetables or salad.
Meal #6 (A): six egg whites; one-cup omelet vegetables (onions, celery, broccoli, peppers).
Option (B): Protein pudding – mix one scoop Ultimate Muscle Protein in a bowl with just enough
water to make a pudding texture. Add one tablespoon almond butter.
Carb Load Meal: On Monday and Thursday evening I ate one and one-half cups oatmeal or I substituted
one and one-half cups cooked brown rice; with my oatmeal or rice I also ate a ten-ounce sweet potato,
a medium banana, one cup of low carb vegetables and one tablespoon almond butter.

(If you have the Beverly Method, you’ll find this plan is very close to the Contest Countdown Diet
plan that’s written there. Why mess with success?)

Supplement Plan 
 
1-Super Pak with breakfast, 3 EFA Gold with breakfast and dinner
Before each meal:  3 Lean Out, 1 Energy Reserve, and 3 GH Factor
With each meal: 6 Ultra 40; 6 Mass Amino, 4 Muscularity
Training: 2-4 scoops Glutamine Select plus BCAAs and 20 Muscle Mass
8 Muscle Synergy 4 times a day (especially before and after training)
After training: 4 Advanced Antioxidant
Before bed: 4-6 BEV ZMA