Free Essay

Double Up Your Size

In:

Submitted By rathin
Words 903
Pages 4
The 1 + 1 Skinny Guy Strength Program

Stage 1: 4 x 4 Strength Phase:

Week 1-3 Monday:

Exercise Work Sets Speed Rest
Back Squats 4 x 4 311 2-3 m
Bench Press 4 x 4 311 2-3 m
Bent Over Rows 4 x 4 311 2-3 m
Upright Rows 2 x 20 211 1 m
Calve Raises 2 x 20 211 1 m print Click Here For A Printable Log Of Week 1-3 Monday.

Week 1-3 Wednesday:

Exercise Work Sets Speed Rest
Lunges 4 x 12-15 311 2-3 m
Stiff Leg Deadlifts 4 x 12-15 311 2-3 m
Dips 4 x failure 311 1 m
Chin Ups 4 x failure 311 1 m
Weighted Abdominal Work 3 x 30 211 1 m print Click Here For A Printable Log Of Week 1-3 Wednesday.

Week 1-3 Friday:

Exercise Work Sets Speed Rest
Deadlifts 4 x 4 311 2-3 m
Military Presses 4 x 4 311 2-3 m
Wide Grip Pull Ups 4 x 4 311 2-3 m
Barbell Shrugs 2 x 20 211 1 m
Calve Raises 2 x 20 211 1 m print Click Here For A Printable Log Of Week 1-3 Friday.

Stage 2 - 5 x 5 Strength Phase:

Weeks 4-6 Monday:

Exercise Work Sets Speed Rest
Back Squats 5 x 5 311 2-3 m
Stiff-Leg Deadlifts 5 x 5 311 2-3 m
Barbell Curls 5 x 5 311 2-3 m
Barbell Shrugs 3 x 30 311 1 m
Calf raises 3 x 30 311 1 m print Click Here For A Printable Log Of Weeks 4-6 Monday.

Weeks 4-6 Tuesday:

Exercise Work Sets Speed Rest
Dumbbell Bench Presses 5 x 5 311 2-3 m
Barbell Rows 5 x 5 311 2-3 m
Dumbbell Shoulder Presses 5 x 5 311 2-3 m
Weighted Abdominal Work 3 x 30 211 1 m print Click Here For A Printable Log Of Weeks 4-6 Tuesday.

Weeks 4-6 Thursday:

Exercise Work Sets Speed Rest
Deadlifts 5 x 5 311 2-3 m
Lunges 5 x 5 311 2-3 m
Close Grip Presses 5 x 5 311 2-3 m
Barbell Shrugs 3 x 30 311 1 m
Calve Raises 3 x 30 311 1 m print Click Here For A Printable Log Of Weeks 4-6 Thursday.

Weeks 4-6 Friday:

Exercise Work Sets Speed Rest
Incline Bench Presses 5 x 5 311 2-3 m
Seated Row 5 x 5 311 2-3 m
Military Presses 5 x 5 311 2-3 m
Weighted Abdominal Work 3 x 30 211 1 m print Click Here For A Printable Log Of Weeks 4-6 Friday.

Stage 3 - 6 x 6 Strength Phase:

Weeks 7-9 Monday:

Exercise Work Sets Speed Rest
Back Squats 6 x 6 311 2-3 m
Bench Press 6 x 6 311 2-3 m
Bent Over Rows 6 x 6 311 2-3 m
Upright Rows 3 x 15 211 1 m
Calve Raises 3 x 15 211 1 m print Click Here For A Printable Log Of Weeks 7-9 Monday.

Weeks 7-9 Wednesday:

Exercise Work Sets Speed Rest
Lunges 4 x 8-12 311 2-3 m
Stiff-Leg Deadlifts 4 x 8-12 311 2-3 m
Dips 4 x failure 311 1 m
Chin Ups 4 x failure 311 1 m
Weighted Abdominal Work 3 x 30 211 1 m print Click Here For A Printable Log Of Weeks 7-9 Wednesday.

Weeks 7-9 Friday:

Exercise Work Sets Speed Rest
Deadlifts 6 x 6 311 2-3 m
Military Presses 6 x 6 311 2-3 m
Wide Grip Pull Ups 6 x 6 311 2-3 m
Barbell Shrugs 3 x 15 211 1 m
Calve Raises 3 x 15 211 1 m print Click Here For A Printable Log Of Weeks 7-9 Friday.

Stage 4 - 7 x 7 Strength Phase:

Weeks 9-12 Monday:

Exercise Work Sets Speed Rest
Back Squats 7 x 7 311 2-3 m
Stiff-Leg Deadlifts 7 x 7 311 2-3 m
Barbell Curls 7 x 7 311 2-3 m
Barbell Shrugs 3 x 30 311 1 m
Calf raises 3 x 30 311 1 m print Click Here For A Printable Log Of Weeks 9-12 Monday.

Weeks 9-12 Tuesday:

Exercise Work Sets Speed Rest
Dumbbell Bench Presses 7 x 7 311 2-3 m
Barbell Rows 7 x 7 311 2-3 m
Dumbbell Shoulder Presses 7 x 7 311 2-3 m
Weighted Abdominal Work 3 x 30 211 1 m print Click Here For A Printable Log Of Weeks 9-12 Tuesday.

Weeks 9-12 Thursday:

Exercise Work Sets Speed Rest
Deadlifts 7 x 7 311 2-3 m
Lunges 7 x 7 311 2-3 m
Close Grip Presses 7 x 7 311 2-3 m
Barbell Shrugs 3 x 30 311 1 m
Calve Raises 3 x 30 311 1 m print Click Here For A Printable Log Of Weeks 9-12 Thursday.

Weeks 9-12 Friday:

Exercise Work Sets Speed Rest
Incline Bench Presses 7 x 7 311 2-3 m
Seated Row 7 x 7 311 2-3 m
Military Presses 7 x 7 311 2-3 m
Weighted Abdominal Work 2 x 20 211 1 m

Similar Documents

Premium Essay

Project 1

...Your Name Instructor’s Name ENGL 1302 Date Title or Assignment Name Goes Here This document illustrates the correct MLA format and requirements for all work in this class. The grade may be reduced up to 10% on any assignment that is incorrectly formatted. Please save a copy of this document. Replace the generic information with your personal information, and use this file as a template for your own work. Filenames All composition classes focus on writing process, so each part of the process must be saved; all drafts, revisions, and edits must be saved to document the process. Therefore, naming and organizing your files is important to your success. Each time you revise or edit a file, save the file with a new filename. Do not just overwrite the existing file. Use the following method to name files: lastname assignment number (for example, if your last name is Smith and you are working on Week 2, Session 1, Assignment C, use the filename Smith 2-1-C. Some assignments ask you to specifically label a draft (e.g., Revision 1 or Revision 2). Please carefully follow instructions so your assignments will be clearly identifiable, to both you and your instructor. Please note the important elements of MLA format: • Appropriate font and font size • One-inch margins on all sides of the page • Four-line heading that appears only on page one • Pagination on each page, placed in the header in the upper right corner of the page. Pagination is the only...

Words: 1410 - Pages: 6

Premium Essay

Nt1310 Unit 5 Programming Assignment 3

...sales of the given salesperson. */ class Salesperson { private String name; private double lastMonthSales; //Amount of sales last month public Salesperson(){ name = askName(); lastMonthSales = askAmountEarnedLastMonth(); } public Salesperson(String n, double sales){ name = n; lastMonthSales = sales; } public String getName(){ return name; } public double getAmountEarnedLastMonth(){ return lastMonthSales;...

Words: 537 - Pages: 3

Premium Essay

Gsl Scientific Library

...GNU Scientific Library Reference Manual Edition 1.14, for GSL Version 1.14 4 March 2010 Mark Galassi Los Alamos National Laboratory Jim Davies Department of Computer Science, Georgia Institute of Technology James Theiler Astrophysics and Radiation Measurements Group, Los Alamos National Laboratory Brian Gough Network Theory Limited Gerard Jungman Theoretical Astrophysics Group, Los Alamos National Laboratory Patrick Alken Department of Physics, University of Colorado at Boulder Michael Booth Department of Physics and Astronomy, The Johns Hopkins University Fabrice Rossi University of Paris-Dauphine Copyright c 1996, 1997, 1998, 1999, 2000, 2001, 2002, 2003, 2004, 2005, 2006, 2007, 2008, 2009, 2010 The GSL Team. Permission is granted to copy, distribute and/or modify this document under the terms of the GNU Free Documentation License, Version 1.3 or any later version published by the Free Software Foundation; with the Invariant Sections being “GNU General Public License” and “Free Software Needs Free Documentation”, the Front-Cover text being “A GNU Manual”, and with the Back-Cover Text being (a) (see below). A copy of the license is included in the section entitled “GNU Free Documentation License”. (a) The Back-Cover Text is: “You have the freedom to copy and modify this GNU Manual.” Printed copies of this manual can be purchased from Network Theory Ltd at http://www.network-theory.co.uk/gsl/manual/. The money raised from sales of the manual...

Words: 148402 - Pages: 594

Free Essay

Lab Step

...open the Common Lab Tasks file. If desired, use the File Transfer button to transfer the file to your local computer and print a copy for your reference. Figure 1 "Student Landing" workstation 2. On your local computer, create the lab deliverable files. 3. Review the Lab Assessment Worksheet at the end of this lab. You will find answers to these questions as you proceed through the lab steps. Part 1: Capture Network Traffic using TCPdump utility Note: In the next steps, you will use TCPdump, a command line utility, to capture network traffic on the TargetLinux01 virtual server. You will generate that traffic by exploiting a cross-site scripting (XSS) vulnerability in the Damn Vulnerable Web Application (DVWA) tool. In the lab environment, you will be capturing traffic on one interface. In a real-world situation, it is likely the machine would be straddling both an internal network and an external network. In that case, you would want to want to monitor both sides of the interface. Monitoring outside network traffic allows information systems security practitioners to see who and what is attempting to infiltrate your IP network. Monitoring internal traffic allows network analysts to see exactly which hosts may be compromised and what destination IP addresses internal employees are accessing. 1. Double-click the RDP folder on the vWorkstation desktop to open the folder. 2. Double-click the TargetLinux01 file in the RDP folder to open a remote connection to the Linux machine....

Words: 3168 - Pages: 13

Premium Essay

Management

... [Your name on file at Utica College] A [Thesis or Capstone Project] Submitted to the Faculty of Utica College [Month and Year approved by your committee] in Partial Fulfillment of the Requirements for the Degree of [Master of Science or Doctor of Physical Therapy] in [select appropriate academic program and include as written: Criminal Justice Administration, Cybersecurity, Economic Crime Management, Education, Health Care Administration, Liberal Studies, Occupational Therapy (DPT students leave this line off)] [NOTE: This template is provided to get you started. Use it as a “plug and play” document, personalizing the information in brackets and leaving the instructions (READ THEM!) and “extra” pages until the end. This file is not guaranteed to be perfect for everyone as some will require customization. You are required to fix anything that does not meet the requirements set forth in the Formatting and Submission Guide (www.utica.edu/ogs under forms) even if you used the template. Therefore, you MUST also consult the Formatting and Submission Guide as well as your Chair/Advisor. Remove this note before submitting.] © Copyright [Year] by [Student’s name here] All Rights Reserved Abstract REQUIRED – Start abstract text here. Notes about formatting are included throughout this template, but you are responsible for ensuring that all requirements included in the Formatting and Submission Guide are met. Please note that this template is already set up with...

Words: 1676 - Pages: 7

Premium Essay

Street Light Pole Banner Research Paper

...and crisp street banners create a memorable impression that will be noticed by both passing pedestrians and cars. Custom light pole banners are a great way to design an eye-catching display that will practically leap from the pole. It's the perfect way to highlight your streets or campus and make newcomers feel welcome the second they step foot on the pavements of your hometown. Custom Street Pole Banners Only the highest quality materials will be used when creating a custom pole banner, banners that can withstand the UV rays of the sun, and come with banner pole brackets that make your new pole flags banners virtually indestructible. We understand that you want high-quality products that will last – we want you to dig your seasonal banners out each year and for years to come, which is why we are so invested in creating high-quality products....

Words: 1508 - Pages: 7

Free Essay

Sc4730 Assignments

...Objectives and Learning Outcomes In this assignment, you will interpret and graph descriptive statistics. Assignment Requirements Work in small groups to complete Problems 1-4 given in the worksheet provided by your instructor (Problems Worksheets). This is also available at the link below. Fill out one activity sheet (found at the end of the document) for each of the 4 questions. Required Resources * Statistics and Graphing (SC2730.U1.HO1) Worksheets also available at: http://esa21.kennesaw.edu/activities/stats/stats.pdf * Problems Worksheets (SC2730.U1.HO2) also available at: http://esa21.kennesaw.edu/activities/stats/problems.pdf Submission Requirements 4 completed activity sheets (1 each for Problems 1-4) Unit 1 Problem Set 1: Scientific Method Applied Problem Sets Course Objectives and Learning Outcomes In this assignment, you will outline the steps of the scientific method. Assignment Requirements Refer to the Applied Problem Sets located on pp. 153-162 of the Wagner lab manual. Use the scientific method to complete the problem sets. Answer Questions 1-6 for Problem Set 1 and questions 1-8 for Problem Set 2. Submission Requirements Use Microsoft Word for Problem Sets 1 and 2, 12-pt Times New Roman font, double-spaced. Use Microsoft Excel for graphing and charting problems in Problem Set 2. Print and submit....

Words: 5239 - Pages: 21

Free Essay

Sour Cream Noodle Bake

...Formatting  your  paper  in  APA  format     If  you  format  your  paper  correctly,  you  will  show  your  reader  that  you  care  about  your  writing,  it   will  be  easier  to  read,  and  you  will  be  more  likely  to  pass.     APA  format  requirements       • • • •   Title  page     o running  head   o page  number   o title  of  your  paper   o your  name   o your  university  affiliation     Body  pages   o running  head   o page  number   References   o running  head   o page  number   o citations  in  APA  format   All  pages   o 1"  margins  on  top,  bottom,  left,  and  right   o Double-­‐spaces  between  sentences   o No  extra  space  between  paragraphs   o Times  New  Roman  font,  12pt   o Indents  of  .5  inches   Formatting  your  assignments  the  right  way     Formatting  can  be  frustrating  if  you  do  it  incorrectly.  Some  students  use  the  space  bar  instead  of   the  tab  key,  and  they  use  the  return  or  enter  button  instead  of  allowing  the  program  they  are  using   to  double-­‐space  automatically.  This  makes  your  paper  look  unprofessional,  and  it  causes  you  more   frustration...

Words: 1812 - Pages: 8

Premium Essay

How to Make Phamplet

...pamphlets. Microsoft designed the templates so you can easily add text and graphics to meet your needs. For example, by starting with a template, you can make a pamphlet in Microsoft Word 2007 with information about your business or organization that provides a professional and polished appearance. Difficulty:   Moderate Instructions 1. * 1 Click "Start > Programs > Microsoft Office > Microsoft Office Word 2007" to open Word. * 2 Click the "Microsoft Office" button in the upper-left-hand corner of the Word menu bar, then click "Open" in the drop-down menu. This opens a "Look In" navigation bar. * 3 Click the "Trusted Templates" icon in the navigation bar on the left. You will see a list of templates that are installed in Word. * 4 Choose a pamphlet template by double-clicking on it. * 5 Edit the text, graphics, fonts, colors and background images to create a pamphlet suitable for your needs. * Create Email NewslettersiContact.com/Newsletters Email marketing to fit your needs. Start a Free 30-Day Trial Today. * Instant Website Designswww.ishift.ae Create websites in under 30 minutes 200+ designs to choose from * Properties in Malaysiawww.mudah.my/property Find Properties For Sale/Rent Or Post Ads Here. Free & No Sign Ups! * Start Your Online Shopwww.trosworld.com Ready Visitors Waiting To See Your Products. Get Your Store Today Read more: How to Make a Pamphlet in Microsoft Word 2007 |...

Words: 3787 - Pages: 16

Premium Essay

Desktop Publishing

...DESKTOP PUBLISHING Desktop Publishing Software allows you to use your computer (sitting on your desktop) as if it were a publishing house.  You can write and edit documents, and print them. With DTP software, you can generally do a much better job, and use the proper typography. Bear in mind that DTP software is designed for you to print something, and give away the printed material. It’s rarely suitable to give away the DTP files, as they’re typically reliant on the configuration of your own personal computer.  If you want to exchange fancy document files with people, you’re better off using a format more suited to that sort of thing; like HTML on the world wide web, PDF (Portable Document Format) for more general purpose situations (it’s prime focus is to make documents printable on different systems in a consistent manner), or RTF (Rich Text Format) documents for when you want to exchange electronic documents between different computer systems, and need something a bit better than just plain text. Desktop Publisher is a small-scale equivalent of a printing press on a personal computer.  Whereas a word processor is chiefly aimed at being something that can produce a document, “desktop publishing” is about laying out things on pages (it may be a single document, it could be several separate articles in a single publication, and can include images and diagrams). You have full control over what's printed on a page, where it's printed, how it's printed, and how printing is handled...

Words: 8117 - Pages: 33

Premium Essay

Formatting Skills

...Microsoft Office 2007 is the Ribbon. The Ribbon is located at the top of your screen and replaces some of the drop down menus used in previous versions of Microsoft Office. The Ribbon will help you locate the buttons (or commands) which can be used to perform various tasks. The buttons are organized under tabs on the Ribbon and clustered in related groups. Many of your basic commands such as opening a new document, saving and printing are located by clicking the Office Button in the upper left corner of your screen. The sample ribbon below will help acquaint you with these new features in Office. Word 2007 Ribbon Office Button Quick Access Toolbar Tabs [pic] Groups Buttons (or Commands) Directions for Assignment: Carefully read and complete the following steps. Use the tools indicated and the hints to perform each task. Complete each step in order exactly as it says. Use the Word Help on the top right corner of the screen (Question Mark) if you need additional help. 1. Using Microsoft Word 2007, open[pic] a new Word document. (hint–Click the Office Button and choose New on the drop down list. Then, double click the Blank Document icon.) Note: Always begin with a blank document for each assignment. Do not use a template unless instructed. Save your document to your Network Drive folder as “frenzy.docx”. (hint–Office Button>Save As>Word...

Words: 1160 - Pages: 5

Free Essay

Html

...How To Create Your First Web Page This HTML Tutorial is about how to create your first Web page by coding HTML using a text editor (such as NotePad) and then viewing the document using your Web browser.To begin a Web page you will open a simple text editor like Windows NotePad for the Windows operating system or SimpleText for the Macintosh. Once you have this simple text editor open to a new blank document you will begin your web document by typing a few items I shall discuss in a moment. When you reach the closing part of this file I will ask you to save it to a floppy disk with a filename of firstpage.html. This is discussed below, in the section titled Saving the File. The method of opening the file using your Web browser is discussed in the section titled Open and View the File. Let's begin. The first thing you are to type in the text editor work area is a left angle bracket, < the letters HTML, and the right angle bracket, >. The symbols and letters should look like this: <HTML><HTML> is the opening for any HTML Web Page. HTML stands for HyperText Markup Language. By having coded the <HTML> the browser will know which language it is to handle. What is HTML?  is an article containing additional information about HTML. A lot of information of your own preference is placed into a coded document. The term document refers to what is being coded and typed in the text editor. The term page refers to what the browser displays for the viewer or what you...

Words: 5471 - Pages: 22

Free Essay

Ms Access 2010 for Beginers

...IT Services Microsoft Access 2010™ An Intermediate Guide (Level 2) Contents Introduction ..............................................................................................................1 Speeding up Table Creation ................................................................................2 Using Datasheet View ...........................................................................2 Using a Table Template .........................................................................3 Input Masks ...............................................................................................3 Importing Tables .....................................................................................3 Relationships .............................................................................................................4 Finding Unmatched Records ...............................................................................6 The Find Unmatched Query Wizard .................................................7 Action Queries ..........................................................................................................7 Make-Table Queries ...............................................................................7 Delete Queries .........................................................................................8 Append Queries .......................................................................................8 Update Queries ................

Words: 8701 - Pages: 35

Premium Essay

Poop

...Microsoft Word Double click on the Microsoft Word icon. Setting Up the Paper in MLA Format Pull down the File menu at the top of the screen, and click on Page Setup. (If you do not see Page Setup, wait until the menu expands.) On the Margins tab, set all margins at 1", and click OK. Pull down the Format menu, and click on Paragraph. On the Indents and Spacing tab, set Line spacing on Double, and click OK. © 2006 by Sierra College. This handout may be freely reproduced for educational purposes, but may not be published for profit. 1 of 2 Pull down the View menu, and click on Header and Footer. Click the Align Right button on the Formatting toolbar. Type your last name and one space. Click the # button on the Header and Footer toolbar in the middle of the screen. Click Close on the Header and Footer toolbar. Your last name and the correct page number will appear automatically on every page. Type a heading, including your name, your instructor's name, the name of the class, and the date. Hit the Enter key once at the end of each line. The heading will be double-spaced. Click the Center button on the Formatting toolbar. Type the title of your essay. (Capitalize the first letter of each main word. The title should be in the same font and size as the heading and the rest of the paper. Do not underline or boldface the title.) Hit the Enter key once. Click the Align Left button. Hit the Tab key once, and you are ready to type the first paragraph of your paper. Saving...

Words: 360 - Pages: 2

Premium Essay

Phl/458 Week 3 Visual Organizer

...Tuning a Duck Call – Graphic Organizer PHL/458 Introduction: This graphic organizer breaks down a problem looked in week #2. I had been having trouble with duck calling and found out that they were out of tune, so I had to go about researching and tuning the calls. This graphic organizer starts with the Original Issue and goes through problem solving methods and ends up with a Final Solution. Key facts: After much research, I was able to come to these final conclusions and instructions by following the creative thinking process for tuning a call. At the end of the day, I was surprised to find out that it is my personal preference and air pressure I put into the call that makes it work. This will help each person learn their own air pressure, and give you the benefit of strengthening your knowledge on how a call works.  There are two main parts of the call, the insert and barrel. The barrel is the top of the call. It is usually outfitted with a brass or aluminum band.  The insert is the piece that your hand is placed on while blowing the call. It slides into the barrel of the call. Once disassembled, you will notice the tone board has thin white sheets on it, known as reeds. These are the "tongue" of the duck call, and we will further discuss these later on. The reed lies on the tone board where the cork or wedge holds the reed in place. This is referred to as the cork slot.  Different people tune calls for different reasons. Some may have a cracked reed, or...

Words: 1622 - Pages: 7