I decided to go back to the old way of training this month - heavy weight and low reps. The goal is to control the weight, get a great stretch and get the blood moving.

When I start training like this I up my protein levels to around 400 to 500 grams a day and I don’t count carbs.  For me my energy level should be more than enuff and have extra left over for a little cardio warm down (gotta keep the heart conditioned).

This type of workout is for SIZE AND STRENGTH ONLY!!

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I have been back to TWO WORKOUTS A DAY, meaning a 5:30am workout and 5:00 pm workout. I feel that I can recover faster and the quality of my workout is more intense and no need for BS, well I was WRONG!!!!

I am here to talk about gym etiquette rules:

1. Wake up with a smile on your face
2. Drink a BLITZ ON THE WAY TO THE GYM
3. Have a great selection of music
4. Before you walk in the gym have a workout in mind
5. Pick up your weights. If you are that lazy I would hate to see how you live
6. Share machines and benches if none are available
7.When you are done I hope you put as much effort into the workout as you do your job

I am easygoing and like to help people, but when the tough skinny guy in the gym with air lats gives you attitude because you need to work a set in on his bench it just PISSES ME OFF.  So keep in mind if you are at the gym for a social gathering, I can say that you should be aware of the serious people around you that take their health and workout seriously.

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I put 110% in my workout, nutrition and recovery and I am satisfied at the end my workout!!

In the years of training I have seen more people fail to reach their goals because of the fact they aren’t willing to make life adjustments to better their life and live a healthly balanced life.  You don’t have to be the biggest, leanest body in the gym but when you look in the mirror ask yourself…are you happy with your results? If not, STEP IT UP.

So lets make it happen:

1. Do cardio in the morning to burn off any extra carbs you ate
2. Consume more meals a day (add acouple of BLITZ SHAKES bewteen meals and before bed)
3. Change your workout style confuse your body
4. Drink lots of water
5. Get 6hrs to 8hrs of sleep
6. BE HAPPY!!!
7. DONT GIVE UP IT DOESNT HAPPEN OVER NIGHT!!!

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I did some crazy loading starting Saturday and ended Monday (thank God).  I decided to go back to the old days when I depleted for a while (my normal intake of carbs is no more than 100 per day).

I went on a overload and ate any food Iwanted but still consumed my 3 shakes a day. My theory was to send my body into shock. Well I did. I also took those days off from the gym and ate pizza, a gallon of ice cream and way to many hamburgers and fries. By the end I felt fried and my body temp was thru the roof.  And to be honest I felt shtty and didn’t sleep well.

I made it back to the gym Tuesday and I was pumped. The veins were out but I was drenched in sweat.  It will be a very long time before I load again, so this week ZERO CARBS.

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I had one of the best games in my life on March 5th, 2010. All the hard work and sacrifice for years and years chasing a dream that didn’t exist finally came to life. My team, Amp 1, took on the Mattituck high school seniors/staff. We are a group of individuals who are all amputees and have a story to tell. Stepping out on that court we knew we were the automatic underdogs just because of the way we looked, all missing a leg. But we train hard and have more heart than most people. We truly feel that use using Designer Whey products like the waters and Blitzes help us out a great deal. We as amputees that play stand up basketball have to work ten times harder than most people to just get around on the court. By us using the products it helps gives us the edge we need to push through and get to the next level of competition. With our hard work and heart, we beat an able bodied team in New York playing stand up basketball. Amputees beat able bodies! It was a big accomplishment for Amp 1 and for everything we have been fighting for for years and years. Many people told us this would never happen and it couldn’t be done, it was impossible. But we are setting out on our own to prove the impossible can be possible. With a victory like we had in New York, it’s just the beginning for us and our inspirational motivational movement that we feel will affect many in the entire country.

Next we move on to my home state Texas. We will be playing for Camp Sanguinity, a camp for kids with cancer and blood disorders. I went to this camp as a camper when I was battling my cancer and continue to go back every year as a counselor. All the proceeds raised for this game will all go to the camp. We again will be playing an all able bodied team with a combination of camp/hospital staff. This will be our biggest event yet. We all have been training hard for the past month or so getting ready for this event. We go through the protein waters very quickly while playing basketball and I myself like to drink the Blitz powders before and sometimes after my workouts. Since I have been drinking Designer Whey, I can tell and feel a huge difference in my stamina and my performance on the court. With three weeks away till our next big event, we are in focus mode and doing what we feel God kept us all alive for to help others with our gift. On May 22, 2010, Amp 1 will again make the statement that with hard work, determination, and faith you can reach your dreams and goals.

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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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Hi All,

I’m James Ellis and this weeks fitness tip is to help maintain healthy joints.  Whether you’re a runner, bodybuilder, or any kind of athlete,   taking Glucosamine daily will help keep your joints and cartilage in great shape.

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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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