Have you reached your max or is your body telling you it is time to change it up??!!! I have always kept my diet and my training simple but I have always felt that my body sooner or later learns my routine and it is time to change. I LOVE TO EAT; so why starve yourself? Just because you thought you had a great workout and you leave the gym looking like you got you’re as! kicked in a MMA fight I bet you could have done some more reps or an extra set along with 5 minutes extra on cardio try it for a month along with my diet tips.

Protein intake
1.5 to 2.5 grams per pound

Carbs intake
1.5 to 3.0 grams per pound

Water Intake
1 gallon a day

Blitz Protein
3 shakes per day

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I am a big believer in morning cardio at least 3times a week for 20 to 30 minutes a session on an empty stomach with coffee and water the results that I have seen have been more energy, loss of fat and more stamina for those evening workouts that are intense and long.

The stack to start the FAT BURNING!!!

1. Caffeine- 30 minutes before cardio or workout
2. Green Tea Extract- breakfast, lunch and dinner
3. Alpha-lipoic acid- breakfast
4. B-complex- dinner

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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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