I had my mind set and goals planned and I GET SICK!! So back in the gym today for first time since new year I knew I couldn’t go back to the crazy animal I am in the gym so this next week I am going to train upper body one day and then lower body the next and take a day off and repeat the same cycle for a week. I hope with taking it slow and consuming lots of quality RTD’s my joints and my soreness with be to a minimal. No reason to push it to the limit and get hurt. I will be focusing on one exercise per body part with 3 sets and 15 reps I will use a moderate weight that can be controlled and have a full extension I want to feel the blood rushing in my veins, also to start this year of right, cardio 3 times a week after workout for 20 minutes to bring my heart rate back down after workout.

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So I made it 15 days no carbs, I was tired, flat and looked like walking death??!!, my goal was to see if my nutrition and training was at a level that I could see improvements, it was very difficult and I was always hungry but the RTDS helped. I drank 5 daily and my protein was at 400 grams, so next in my bag of tricks is to load with carbs keeping my protein at 400 grams of with 5 RTDS daily and TONS of carbs. The beast will be unleashed with lots of energy!

-Rick Hagen

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I am a firm believer in burning out the calves I train them twice a week 8 to 12 sets with reps of 15 to 20 in each set, I always train calves before I start my intense training session due to fact that when I am done after beating myself up there is no way I will be able to train my calves with that burning intense feeling of satisfaction.

Seated Calf Extension
190 to 210lbs for 15 to 20reps- 3sets
130lbs-1set don’t count reps

Standing Calf Raise
100lbs for 15 to 20 reps- 3sets
50lbs drop set-3 sets don’t count reps

-Rick Hagen

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Day 11 ZERO CARBS!!!!, THANK GOD FOR THE RTD GRAPE!!!!

I just wanted to show how the wheels are cutting up, I had a blood rushing workout and used my cane to walk out of the gym the other night, but this only the start!

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I wanted to talk about Focus and if your mind is not in the game you will never reach or pass goals set: The three rules for me have been Nutrition, Sleep and Training, if those principles are not in line then you can never see change in your body meaning fat loss to muscle gain to over all core change, so this month I will be making changes, for my nutrition I will reduce my carb load and up my protein, sleep has always been 6 to 8hrs but the training will now be reps of 15 on all exercises of 3 to 4 sets, change is good for the body and at the end of the month I will be ripped. SORRY NO CHRISTMAS COOKIES THIS YEAR!

Stay Focused

-Rick Hagen

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Crushing the Shoulders and Burning the Biceps

Front Lateral Raise

Shoulders
Single arm machine press 50lbs- 3sets of 15 reps- warm-up
Db press 80lbs- 3sets of 8 to 10 reps
Drop set 40lbs-1set burn out
Db front lateral raise 40lbs-3sets of 6 to 8 reps
Drop set 20lbs- 1 set burn out
Cable side laterals 40lbs-3 sets of 8 to 10 reps
Drop set 20lb- 1set burn out
Db rear delts bent over 40lbs-3 sets 6 to 8 reps
Drop set 20lbs-1set burn out

Biceps
Preacher curls machine 100lbs-3sets of 15 reps
Db hammer curls 50lbs- 3sets of 8 to 10 reps
Drop set 25lbs- 1set burn out
Single arm cable curls 40lbs- 3sets 8 rep

I have been overloading on blitz this past week of 200 grams of protein and 200 grams of protein from food and it seems that my recovery has improved along with the intense workout sessions!

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Its leg day and since I stopped training heavy legs years ago I like to keep them hard and ripped so lets get the wheels turning:

Warm up
Single leg extensions- 3sets @ 60lbs 15 reps

Proper Squat motion

Squat leg press
540lbs- 3sets for 15 reps
Dropset
270lbs- 1set burn out

Smith Machine Squats
225lbs-3sets for 10 to 15 reps

Leg Extension
120lbs- 3 sets for 15 reps
Dropset
60lbs- 1set burn out

Hamstrings

Lying Leg Curl
140lbs- 3sets 15 reps
Dropset
70lbs- 1set burn out

Seated Leg Curl
120lbs-3sets 15 reps

When I train legs I like to pause at the top and hold on certain exercises for me I feel that I can get a quality workout with a higher rep workout and at the end if my legs feel like JELLO then Iam satisfied.

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Traps, Deadlifts and Biceps

Attitude makes the Day, so I was in the right frame of mind and meals and PROTEINBLITZ was on overload today so I mixed it up!

Rick Hagen deadlifting

Traps

Standing machine shrugs

Warm-up- 2plates each side 20 reps
Heavy- 4plates each side 8 to 10 reps 3sets
Burnout- 1plate each side

Upright Rows

100lbs barbell- 3sets 10 reps and hold at top

Deadlifts- I do partial lifts starting at the bottom of my knee, and when I pull up I hold and squeeze my lower back

405lbs for 3 sets of 6 to 8 reps

Biceps- Burnout day 15 reps, 3 sets, 3 exercises

Standing single arm cable curl- 30lbs

Seated preacher curls-120lbs

Standing dumbbell hammer curls-35lbs

Warm down-

Walked on treadmill for 10min at 6.5 incline and speed of 3.5

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I haven’t talked much about how I train so this week I will give you my workout, now remember I don’t write any reps, weights or pre-plan workout I know that when Monday is around and I have taken the BLITZ all weekend the madness will start. I went with chest and triceps:

CHEST
Bench Press
Warm up- 135lbs for 20 reps (1 set)
Heavy Set 275lbs for 4 to 6 reps (3 sets)
Drop Set 185lbs for 10 to 12 reps (1 set)

Incline Db press
Heavy Set 100lbs for 8 to 10 reps (3sets)
Drop Set 50lbs rep out (1set)

Cable Crossover- I don’t count reps on this last exercise
Burn Out 40lbs (3 sets)
Drop Set 20lbs (1 set)

TRICEPS
Seated tricep extension
Heavy Set 140lbs 10 reps (3sets)
Drop Set 80lbs 20 reps (1set)

Rope Push Downs
Heavy Set 80lbs 10 reps (3sets)
Drop Set 40lbs rep out (1set)

Reverse Single arm push down
Burn Out 30lbs (3 sets)

I never ask for a spot, my thinking is that if I can’t do 4 to 6 clean reps of any exercise than the weight is to heavy and then my form is off which can result in possible injury, once I can do 6 clean reps of 3 sets I am ready to add weight.

-Rick Hagen

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The first rule is to listen to your body and I needed a day off to recover, when your body consumes quality protein like designer blitz it is amazing how you can feel the next day in the gym after a day off I was more than ready to blast off again, I brought my RTD with me to drink thru my workout and today I switched it up I went with a full body dropset take no prisoners session I felt amazing in the end and felt the blood rush thru my body. Believe me it is in the Blitz.

-Rick Hagen

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