PreSeason Training Competitive Sports

  Pre-Conditioning/Endurance

8-12 Weeks
[Mondays and Thursdays]

All blank spaces in the Weight x Reps sections are for you to put the desired weight. Add weight and reduce repetitions where indicated. Always use moderation. Do not try to impress anybody. Avoid injuries. Work at your own pace. Train hard, and safe.

Body Part - Chest
Exercise - Dumbell Bench Press
Set 1
Weight x Reps___x 15
Rest between sets-1-2 minutes
Set 2
WxR___x 10
Set 3
WxR___x 8
Set 4
WxR___x 8
...........................................................
Exercise - Incline Dumbell Flyes
Set 1
WxR___x 10
Set 2
WxR___x 8
Rest Between Sets - 1-2 minutes
...........................................................
Body Part - Back
Exercise - Lat Pulldowns
Set 1
WxR___x 15
Set 2
WxR___x 12
Set 3
WxR___x 10
Set 4
WxR___x 8

Rest Between Sets - 1-2 minutes
...........................................................
Exercise - Low-Pulley Rows
Set 1
WxR___x 10
Set 2
WxR___x 8

RBS - 1-2 minutes
...........................................................
Exercise - Back Extensions
Set 1
WxR___x 15-30
Set 2
WxR___x 15-30

Rest Between Sets - 1-2 minutes
...........................................................
Body Part - Shoulders
Exercise - Dumbell Shoulder Press
Set 1
WxR___x 15
Set 2
WxR___x 12
Set 3
WxR___x 10
Rest Between Sets - 1-2 minutes
...........................................................
Exercise - Dumbell Shrugs
Set 1
WxR___x 12
Set 2
WxR___x 10
Rest Between Sets - 1-2 minutes
...........................................................
Body Part - Abdominals
Exercise - Crunches
Sets - 3 sets
WxR___x 12-30
Rest Between Sets - 1-2 minutes
...........................................................

[Tuesdays and Fridays]

Body Part - Legs
Exercise - Hack Squat
Set 1
WxR___x 15
Set 2
WxR___x 12
Set 3
WxR___x 10
Set 4
WxR___x 8

RBS - 1-2 minutes
......................................................
Exercise - Leg Extensions
Set 1
WxR___x 10
Set 2
WxR___x 8
RBS - 1-2 minutes
......................................................
Exercise - Lunges
Set 1
WxR___x 12
Set 2
WxR___x 10
RBS - 1-2 minutes
......................................................
Exercise - Leg Curls
Set 1
WxR___x 15
Set 2
WxR___x 12
RBS - 1-2 minutes
......................................................
Body Part - Calves
Exercise - Seated Raises
Set 1
WxR___x 15
Set 2
WxR___x 12
RBS - 1-2 minutes
......................................................
Body Part - Biceps
Exercise - Preacher Curls
Set 1
WxR___x 15
Set 2
WxR___x 12
Set 3
WxR___x 10
RBS - 1-2 minutes
......................................................
Body Part - Triceps
Exercise - Pushdowns
Set 1
WxR___x 15
Set 2
WxR___x 12
Set 3
WxR___x 10
RBS - 1-2 minutes
.....................................................

You're welcome. 

Nutritional Tips For Lean Muscle

For those of you seeking to rip your body, cut up, shred it up, or simply put, pack on muscle, here are a few tips on how to eat for it.

Try this for six weeks, if you don't see results, leave a complaint on my blog.

Tip#1. Get at least one gram of protein per pound of bodyweight.

Tip#2. Once you determine your daily protein intake, divide it into at least five meals ( six would be even better) and space them evenly throughout the day.

Tip#3. When it comes to carbs, try eating no more than about 2/3 of the protein you are getting. For example, if you are taking in 150 grams of protein per day, try not ot go over 100 grams of protein from solid foods per day.

Tip#4. Make up the bulk of your carbs from the low glycemic category. This will include slow-cooking oatmeal, yams, apples, legumes, peaches, apricots, berries, grapes and pears, to name a few. Note that a lot of the summer fruits are low glycemic, so this is an ideal time to start paying attention to the glycemic issue and you'll have some great options to work with.

Tip#5. Don't eat any carbs with the last meal of the day-which is usually going to be within an hour or two of your bedtime. Yes, I said an hour or two before bed. By not eating for many hours before bedtime you do nothing to help your weight loss efforts. In fact, you are hurting your transformation. When you don't eat for long gaps of time your metabolism suppresses and slows down and that makes it much harder to lose any weight.

Tip#6. Don't be afraid to include some fats in your program, but choose them from the unsaturated category. Things like nuts and nut butters, avocados and olives and sesame and canola oils are all unsaturated.

That's it for the moment boys and girls. I hope this is much to your health, advantage and physical goals.

Like I said, if it does not work, give me a hollar.

Till next time,

https://linktr.ee/RamboBodyFitness

Vigorelle: Gentle, Safe and Sensual

Is there anything more gratifying than amazing sex?

You know, the kind that you've been anticipating all day. Maybe there's a strip tease involved. There's a whole lot of touching, and a whole lot of kissing to start.

Then things get intense. There's quick breathing and panting. There's moaning, and if you're lucky, and it's really, really good, there's screaming.

The best kind though is when you stack your orgasms. That's when you have one orgasm after another, and it's one of the pleasures of life. When you're having awesome sex and experiencing multiple orgasms, one after another, it really doesn't get better than that!

Does this sound familiar? If it does, congratulations. You're lovin' life.

If it doesn't, you're not alone. Forty-six per cent of American women claim they're unsatisfied in the bedroom. That's almost every other woman in America.

Life is short enough. Frankly, it's too short not to experience awesome, completely gratifying sex on a regular basis.

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Consider this the equivalent of someone dousing you with the proverbial bucket of cold water. Because amazing sex can be fleeting. Maybe you're past menopause and had that sex in your youth but now it's gone. Or maybe you're relatively young but have never experienced that kind of sex. Or you feel you've got a low sex drive and just want to put that kind of sex in your life.

They all have one thing in common: awesome sex is lacking.

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Vigorelle employes organic herbal ingredients that balance and enhance women's sexual sensations. With Vigorelle you can expect instant wetness, pleasurable sensations and easier orgasms. More lubrication, better sex. Simple as that.

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Because sex is so important to your quality of life. Vigorelle offers a gentle, safe and sensual journey to sexual ecstasy. Wanna ride?