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Old 11-24-2012, 11:08 PM   #51
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Nice workouts!! Lots of volume!!
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Old 11-25-2012, 12:22 AM   #52
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Strong and long!
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Old 12-03-2012, 06:49 PM   #53
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So I am going to The Arnold in 2013 and need to be in top shape. I got things dialed in, set and ready to go. Diet-CHECK, Training-CHECK, Winning Supplements-CHECK CHECK CHECK!


Switching it up to a program by Derek "Beast" Charlebois called AGS-10 (All Growth Stimuli) and it was inspired by Dorian Yates' HIT training system.

Cliff notes:

Volume Blast

5-10 sets of 10 reps. Stop once you cannot complete 10 reps with the weight you choose. For example, if you completed 5 sets of 10 reps but on the 6th set you only got 8 reps, then your volume blast is done.

Rep Blast

1 set of 20-30 reps. Choose an exercise that allows you to keep constant tension on the targeted muscle.

Warming Up

I recommend starting with 5-10 minutes of cardio to increase your body temperature and get blood flowing throughout your body. For your weight training I recommend 2-4 warm-up sets before the first exercise for a muscle group and then 1 "feel set" with 50% of the weight you are planning on doing for all other exercises for that muscle group. The feel set should not be taken to failure and should not be exhaustive, just a set to prepare you physically and mentally for that exercise and heavier weight.

Training Periodization

3 Weeks completing one-all-out-set + intensity techniques per exercise and volume/rep blasts.
1 Week completing just one-all-out-set per exercise with no intensity techniques and rep blasts only.
Repeat


So there you have it!! Let's get it!
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Old 12-03-2012, 06:51 PM   #54
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Solid plan! Hugeness here we come!
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Old 12-03-2012, 07:02 PM   #55
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Today's food:

Day One

Meal 1: 1/2 cup oatmeal (dry amount)
made with water 1/2 cup strawberries
6 egg whites cooked with 1 yolk

Meal 2: 1 cup green vegetables
6 oz. chicken breast

Meal 3: Tuna sandwich , 2 slices whole-wheat bread, 1 Tbsp. fat-free mayo, romaine lettuce

Meal 4: Protein shake made w/ 30 g whey protein

Meal 5: 6 oz. Tilapia, Small salad 2 Tbsp. Italian dressing, 1/2 medium tomato, 2 leaves romaine lettuce, 1/2 cup cauliflower

1,817 calories, 240 g protein, 98 g carbohydrate, 37 g fat, 20 g fiber


Training:

Monday: Chest/Calves


Incline Bench Press: 1 set to failure within 4-10 reps
4WU 20x10, 30x10, 45x10x2 - 60x10

Flat Dumbbell Press Or Machine Press: 1 set to failure within 4-10 reps
90x9

Incline Dumbbell Flyes: 1 set to failure within 4-10 reps
45x10

Cable Crossovers: 5-10 sets of 10 reps or 1 set of 20-30 reps
50x10x8 sets 50x8 Total 9 Sets

Standing Calf Raise: 1 set to failure within 4-10 reps
275x10

Seated Calf Raise: 5-10 sets of 10 reps or 1 set of 20-30 reps
90x10x10


Supplements:

Preworkout:

2 HBM
EFX Test Charge
1 EFX Tribulus
2 EFX Kre-Alkalyn Pro
1 EFX Nytric Pro
1/2 scoop Orange Kotic
1 TBLSP LG5 (Glutamine)

Intra:

1/2 scoop Orange Kotic mixed with
1 scoop Karbolyn

Post:


30 grams NF Pro Whey
2 caps Kre-Alkalyn
1 TBLSP LG5 (Glutamine)
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Old 12-03-2012, 08:18 PM   #56
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Nice work Rip! Looks like you got everything down to a science.

The Arnold will be awesome.
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Old 12-04-2012, 06:53 PM   #57
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Looking good buddy. Is that glutamine a flavored powder?
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Old 12-04-2012, 08:00 PM   #58
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Quote:
Originally Posted by MikeM View Post
Nice work Rip! Looks like you got everything down to a science.

The Arnold will be awesome.
Thanks Mike!

Quote:
Originally Posted by BendtheBar View Post
Looking good buddy. Is that glutamine a flavored powder?
Thank you sir! No powder, liquid form for better bio availabilty anr Raspberry flavor for the win!
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Old 12-06-2012, 02:32 PM   #59
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Tuesday: Delts/Traps/Deadlift

Deadlift: 1 set to failure within 4-10 reps
4 WU- 45x12, 95x12, 135x12, 185x12
225x10

Dumbbell Shoulder Press: 1 set to failure within 4-10 reps
60x10

Dumbbell Side Lateral: 1 set to failure within 4-10 reps
45x5

One-Arm Lateral: 5-10 sets of 10 reps or 1 set of 20-30 reps
20x10x7
20x8

Barbell Shrug: 1 set to failure within 4-10 reps
235x10

Dumbbell Shrug: 5-10 sets of 10 reps or 1 set of 20-30 reps
95x10x10

Nutrition:

Day Two
Meal 1:
1 medium bagel with 2 tbsp. natural peanut butter
6 egg whites cooked with 1 yolk

Meal 2:
1 cup brown long-grain rice (cooked amount) 1 cup green veggies
6 oz. chicken breast

Meal 3:
1 cup green veggies
5 oz. lean steak

Meal 4:
Protein shake made w/ 35 g whey protein and water

Meal 5:
6 oz. lean fish
1 cup broccoli

1,959 calories, 240 g protein, 132 g carbohydrate, 39 g fat, 17 g fiber

Supplements:

Preworkout:


2 HBM
EFX Test Charge
1 EFX Tribulus
2 EFX Kre-Alkalyn Pro
1 EFX Nytric Pro
1/2 scoop Orange Kotic
1 TBLSP LG5 (Glutamine)

Intra:

1/2 scoop Orange Kotic mixed with
1 scoop Karbolyn

Post:

30 grams NF Pro Whey
2 caps Kre-Alkalyn
1 TBLSP LG5 (Glutamine)
User owns 3x $30 I\'ll Pump You Up cash User owns 1x $20 I\'ll Pump You Up cash
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Old 12-06-2012, 02:44 PM   #60
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Wednesday: OFF

Nutrition:

Meal 1:
1/2 cup oatmeal made with water
6 egg whites cooked with 1 yolk
1 piece fruit

Meal 2:
1 cup green veggies
8 oz. chicken breast

Meal 3:
1 cup green veggies
6 oz. lean steak
Large baked potato with skin

Meal 4:
Low-carb, low-sugar protein bar - homemade

Meal 5:
Omelet made with 8 egg whites and 1 yolk, cooked with 1/2 cup broccoli,2 mushrooms, fresh salsa

1,862 calories, 226 g protein, 149 g carbohydrate, 35 g fat, 23 g fiber


Thursday: Back

Bent Over Row: 1 set to failure within 4-10 reps
4 WU 45x12, 65x12, 95x12, 135x12
185x9

Reverse Grip Lat-Pulldowns: 1 set to failure within 4-10 reps
180x10

One-Arm Dumbbell Row: 1 set to failure within 4-10 reps
95x8

Seated Cable Row: 1 set to failure within 4-10 reps
140x10

Straight-Arm Pulldowns: 5-10 sets of 10 reps or 1 set of 20-30 reps
90x10x8
90x7

Chest Supported Rear Dumbbell Lateral: 1 set to failure within 4-10 reps
20x10

Nutrition:

Day Four


Meal 1:
1 cup whole-grain cereal
1 cup 1% milk
1 piece fruit
1 Tbsp. peanut butter

Meal 2:
Large baked potato with skin
1 cup green veggies
6 oz. chicken breast

Meal 3:
Large baked potato with skin
1 cup green veggies
6 oz. lean steak

Meal 4:
Protein shake made w/ 30g whey protein

Meal 5: 16-oz. can tuna (in spring water) made with 1 Tbsp.
fat-free mayo
6-8 stalks asparagus

1,984 calories, 226 g protein, 200 g carbohydrate, 29 g fat, 28 g fiber

Supplements:

Preworkout:

2 HBM
EFX Test Charge
1 EFX Tribulus
2 EFX Kre-Alkalyn Pro
1 EFX Nytric Pro
1/2 scoop Orange Kotic
1 TBLSP LG5 (Glutamine)

Intra:

1/2 scoop Orange Kotic mixed with
1 scoop Karbolyn

Post:


30 grams NF Pro Whey
2 caps Kre-Alkalyn
1 TBLSP LG5 (Glutamine)
User owns 3x $30 I\'ll Pump You Up cash User owns 1x $20 I\'ll Pump You Up cash
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